Lucidblue....

[jenscats5]

Can you post up the most recent version of your workout again?

I remember that I had liked it last time you posted it & wanted to review it again.....plus I'm looking for a new split.....

 

[jenscats5]

^^

 

[lucidblue]

Oops... didn't check this board for awhile. I'll put it up tonight when I get home.

 

[lucidblue]

This is the 5x5 I have been doing since August. I really need to find something else. I need a change, but I've been too lazy to research something new.

Day 1: Back/Chest
Good Mornings 5x5
DB Rows 2x8-10
Assisted Pullups 2x8-10
DB Shrugs 2x8-10
Back Extensions 2x8-10

DB Incline Bench 5x5
DB Flat Bench 2x8-10

30 min on Eliptical

Day 2: Shoulders/Abs
DB Shoulder Press 5x5
DB Seated Rear Lateral Raise (rear delt) 2x8-10
Lateral Raises 2x8-10
Rotator Rehab

Weighted Crunches 3x15
Obliques with medicine ball 3x15/side

30 min on Eliptical

Day 3: Cardio

Day 4: Legs
Squats 5x5
SLDL 2x8-10
Hamstring Curls 2x8-10
Leg Presses 2x8-10
DB Lunges 2x8-10
Calf Presses 2x12
Seated Calf Raises 2x12


Day 5: Cardio/Abs

Weighted Crunches 3x15
Obliques with medicine ball 3x15/side

20 min HIIT and 15-20 min regular cardio

Day 6: Rest

Day 7: Triceps/Biceps
BB Curl 5x5
Hammer Curls 2x8-10
Close Grip Bench 5x5
Skullcrushers 2x8-10
Tricep Pushdown 2x8-10

30 min Cardio

 

[jenscats5]

Thanks!!

 

[Backlash]

Don't you find it hard to do back and chest the day after doing bis and tris? Also, dang you must be doing major weight now if you've been adding 5 pounds a week for 6 months! Nice!

 

[lucidblue]

Don't you find it hard to do back and chest the day after doing bis and tris? Also, dang you must be doing major weight now if you've been adding 5 pounds a week for 6 months! Nice!

I haven't had a problem with the bi/tris before back and chest. Sometimes, I split chest out to a different day if I can get to the gym and extra day.

Well, I had to stop squatting for awhile b/c my hip was bothering me. I just started squatting again a few weeks ago and had to start back down at about 110lbs. I'm working my way back up.

I definitely need to sit down and come up with a new workout though. Going to go for higher reps and lighter weight for awhile... my body just feels worn out.

 

[RottenWillow]

I definitely need to sit down and come up with a new workout though. Going to go for higher reps and lighter weight for awhile... my body just feels worn out.

5X5 can pound you after a while. Maybe try HST with only the 15 and 10RM minicycles? The weights will stay light, give your tendons some time to recoup from the stress of heavy weights and encourage some hypertrophy in the process.

 

[Backlash]

I hear that. I have been doing Westside type training for awhile and all the heavy weights and maxes are taking their toll. So I decided to do another hst cycle. Went in to find my 15rm maxes last night, and it almost killed me. After doing so many triples and singles the 15 rep sets were crazy.

 

[RottenWillow]

I hear that. I have been doing Westside type training for awhile and all the heavy weights and maxes are taking their toll. So I decided to do another hst cycle. Went in to find my 15rm maxes last night, and it almost killed me. After doing so many triples and singles the 15 rep sets were crazy.

Backlash my brother! Good to see you.