Drbones training journal (modified 5x5)

[DrBones]

Guess what Sebass... I'm gunna leave you in the dust on shoulders pretty quick here

Todays workout was pretty decent.... Got a couple new PRs.. but my wrists are killing me...

Today was delts/bis/tris

Seated Military press
4x5x155 <-- went up like It was fresh air... 160 should be cake!
1x6x155 <-- 5 reps went up so easy, i figured I might as well crank out a bonus rep

Incline Side Laterals (harder than normal) 2x8x20's
Reverse flys 2x10x30's

Standing Barbell curls 2x5x100
Close Grip pullups + 25 lbs 2x6

JM presses 1x8x170 New PR
1x6x185 New PR
1x4x185 <--wrists aching

25 min cardio on eliptical trainer

thanks

 

[DrBones]

Legs today...

Doctors said I could squat... I went under the bar, to warm up with 135..... Its not gunna happen... Fuck.. I could still feel something tight in my knee.... I guess Im stuck doing leg presses for a while BOOOOOOOO!

Squats 2 sets of 8 warmups with 135

Knee was being a bitch.. so i decided to do leg presses

Leg presses
1x8x2 plates per side (warmup)
1x8x3 plates per side
1x8x4 plates per side Still super light but i have to watch the knee

Stiff Legged Deadlifts
2x8x215
1x8x220 NEW PR (was planning on doing this weight today for all sets but miscalculated)

Standing Calf Raises
2x10x530

Seated Calf raises
2x10x110

25 min eliptical trainer

 

[DrBones]

March 31/03

I went to wrestlemania last night and had to drive back to good old vancouver last night and got stuck in traffic and stuff.... So i had very little sleep... Still managed to pull off a good workout though

Chest

Incline Barbell bench press
2 sets of 5 @ 205 NEW PR BABY!
1 sets of 4 @ 205 <-- Not quite 5 reps.. boo.. next week its mine!

Flat Dumbell Bench press
1 set of 8 with 95lb dumbells New PR (when after incline)
1 set of 6 with 95lb dumbells

Pullovers
1 set of 8 with 110 lb dumbell
1 set of 6 with 110 lb dumbell

Wierd ab crunching machine
1 set with a 10lb plate on it
1 set with a 25lb plate on it
1 set with a 35lb plate on it

Cuban rotations
2 sets of 10 with 60lbs
1 set of 7 with 60 lbs <--- just burnt out

25 min cardio on eliptical trainer

Was a pretty good workotu all in all... Just finished eating a steak and have 3 sole filets cooking as we speak... yum!

 

[gettinlarger]

Our chest strength is very close bro. Keep going!!

 

[DrBones]

My short term goal is two plates on the bar for inclines for 3 sets...
I'm guessing I should have my goal nailed by mid june.... Got my fingers crossed...
Thanks for the support bud!

 

[DrBones]

Ahhh.. today was back day...
I've decided to give me lower back a rest as rack deads and SLDL both in one week have been making by lower back a little tense... no big deal... will be pulling heavy again by next week.

Today was Back day... I actually weighed myself yesterday and I've leaned up to a solid 191.5lbs... while my strength has been going up constantly... Definitely can't complain about that..

Anyways.. heres my day...

Hyperextensions - Bodyweight * 8 (warmup)

Bent Over rows - 3x6x175 NEW PR i thinkg

Wide Grip pullups - 1x8xbodyweight
2x7xbodyweight

Wide Grip Seated rows
3x6x185 NEW PR!

Chest Supported Wide grip rows
2x7x2 45's and 1 25

30 min eliptical trainer

 

[DrBones]

Grr.. damn board goin down.. gotta repost this

TOday was my day off, but I was looking leaner than usual so I figured why not do a little more cardio to get even leaner?

So I went for a 15 minute run moderate intesity..
FOllowed by 20 min of walking at a 2.5 degree incline at 4.5MPH on my treadmill at home...

Then i scarfed back 3 chicken breasts butterflied with terryaki sauce and a bit of rice.... YUMMY!

 

[DrBones]

April 3/03

Delts/Bis/Tri

Had very limited access too food today so I was a little concerned with how my strength would be.... managed to still pull off some PRs

Seated Military press
4x5x160lbs NEW PR
1x4.5x160lbs Just couldnt lock the damn weight out on the last rep... it totally stalled..

Side lateral raises
2x8x20's

Reverse Flys
2x8x35's new PR

Standing Barbell curls
3x5x100 <-- easy...

weighted close grip pullups
1x6xbodyweight+25
1x4xbodyweight+25
1x3 negatives


JM presses
3x6x165

Tricep pressdowns with rope
1x8x150
1x6x155 NEW PR

No cardio today.. didnt eat enough.. plus i wanted to get some protein in asap... time to go stretch my tris...

 

[DrBones]

-

 

[coolcolj]

Looks like were almost neck to neck with the press