New log 5x5............

[dmk777]

Oy, Donna! Thanks for the lesson in being coachable. This is, I think, way more important than talent/genetics. Lucky for you, it seems like you've got all 3!

Lol thanks Cutey your amazing!
I think your a true gem In what you do I look up to you I'm hoping your going to stick around so I can pick up some of you invaluable diet knowledge up for when I cut , you are the diet Queen of EF..

 

[zedhed]

Rahhhhhhh I am a animal. Guys and girls I smashed it !! No deload for me next wk come on!!!

Check these out ......
Workout B......

Jog on spot & stretch -
Squat 2x7 @30 k
5x5 @72.5. 159lb


Ohp

3x5 empty bar WU
5x5 62.5. 137lb
Sugazombie if you werent the one telling it I wouldnt believe it. This is soooooo gooooood!
I am so extremely happy for you and you have worked so dam hard. Gotta love ya baby!
This calls for nipple shakers!
YOU killin dat shit like no other gurl!


Sent from my iPhone


dead lift
2x5 @ 65k

1x5 115 k
I've decided to de load 10k to work on my form it's looking so much better now.
Zed As promised I videod me doing these will post u a link ASAP.

Gr8 job Donna!!

 

[dmk777]

Thanks do much Zed and if it wasn't for your awesome coaching skills I'd be still at 5okg.

 

[zedhed]

Much thanks sugazombie.

 

[dmk777]

Ok today I will be adding 5lb to all lifts for the 12 week of SL 5x5 , in this 12 weeks I smashed past my PB in all lifts , I started ohp at 50kg/110lbs my bench was 55kg/121lbs and I started DL and squat only at begging of SL 5x5 . Now today I'm benching at 77.5k/169lbs , ohp 75k/165lbs , squat 77.5/169lbs and DL 122k/268lbs my rows are at 80kg/ 176lbs but due to rep strain injury had to be replaced with seated lat raise rows but at the same weight. My strength and size of the 1st 12 weeks are incredible and more to the point leaves me biting at the bit to always beat my last session so I never once got bored. Aas I have used is 0.50ml x 2 per weeks started bout five weeks ago so far no issues on that , I will add the pics I done before and at 11 weeks.
Many thanks to you all for helping me get through this far you all had my back through the hardest bits and pushed me when I needed the push and to Nate and radar and most of all Zed for believing in me and taking time to do my coaching. You all are the rock of my training I love all my second family.

Now with the help of Cutey and Zed I'm off into part two of SL 5x5 but this time about to start to cut all this mass down to see the work under.

Now off to the gym will post up today's session later.

Thanks for following guys n girls

 

[RADAR]

glad i could contribute,keep killing it girl

 

[dmk777]

Workout a
Squat 2x7 @35k

5x5 77.5kg/170lb

B press 2x5 30k WU
3x4 2x3 77.5kg/170lb
I think I could of achieved more reps I just got slightly worried incase I got stuck lol had no spotter


Seated lat raise. 5x5 82.5 182lbs


.

 

[zedhed]

Outstanding sugazombie!
So this is your last week on this part of the program and then a week off.
During your week off just mild cardio and thats all for you sista!
We to give your bod a total rest and reset and thats what the week will be for.
As always my very best to ya gurl.

 

[obsessedwliftin]

D you look awesome girl! Dayum nice work. Can't wait to see what you look like when you cut. Cutie has it going on in the cut department so I would definitely trust the information she gives you.

 

[dmk777]

Ok buddy I hear ya! thanks so much Zed. Speaking to Cutey bout plans to cut so once I have giving her all she needs I will be in touch to see what your plans are for me , I was wondering when I cut down should I start direct ab work or would before I cut be better? I cant remember the last time I done any direct abs Its been that long..