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My Training Journal
- Thread starter ExtraMile
- Start date
Well not really, although arms look bigger in the mirror and delts look more defined, calves look a little bigger aswell... but anwyay here stats as of today:
Height - about 5foot 6.5
Weight 153lbs
Biceps - about a centremetre more than 13inch
Arm Length - 27inch
Forearms - 11inch
Legs - 23inch
Calves - 14inch
Shoulder Width - 19inch
Chest - 39inch
Waist - about a centremetre less than 34inch
Height - about 5foot 6.5
Weight 153lbs
Biceps - about a centremetre more than 13inch
Arm Length - 27inch
Forearms - 11inch
Legs - 23inch
Calves - 14inch
Shoulder Width - 19inch
Chest - 39inch
Waist - about a centremetre less than 34inch
Lol well I just used inches seen as when I did my first measurements I did them in inches...
My weight has gone up although Iv hardly grown much and the biggest gains were half an inch on my forearms yet I gained 5 lbs, I dont think I put on 5lbs of fat, got any ideas what it could be?
My weight has gone up although Iv hardly grown much and the biggest gains were half an inch on my forearms yet I gained 5 lbs, I dont think I put on 5lbs of fat, got any ideas what it could be?
5x5
Exercise Sets x Reps Details
Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups
Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups
Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
Exercise Sets x Reps Details
Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups
Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups
Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
Bill Starr 5x5 - Madcow Intermediate or Linear Version check the link for the details. So that you know I'm doing the 5x5 right now.
