Phaded single factor 5x5.

[Phaded]

sweet no one looks at my log oh well..

Bodyweight 230

Thurs

Squats
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5

Incline Bench
135 x 5
185 x 5
205 x 5
225 x 5
235 x 5

RDL(gonna alternate each week)
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5

1 Arm Pec Dec
250 x 8 x 3

Barbell Raises? (dunno wtf these are called for shoulders)
50 x 8 x 3

Wrist Rollers
45 x failure

Concentration Curls
7pl x 8 x 3

..

i'm still a little sick but i feel i can prob. hit the big weights on friday and get back to my normal routine next monday.. felt way stronger today than i did monday..

i didn't workout on wed cause i went out tuesday night for my friends 21st and was pretty fucked up all day wednesday..

 

[Phaded]

Friday

Bodyweight 226 wtf? prob. cause i had direah today.

had to get in volume day cause i'm prob. going out drinking tonight and there is no way in hell ill be lifting tommorow

Squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
225 x 6

Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
225 x 8

Madcow Rows
135 x 5
155 x 5
165 x 5
185 x 5
205 x 3
155 x 8

Bw Dips
bw x failure x 3

 

[nelmsjer]

Good to see you getting your numbers back up. You're moving some pretty nice weight, too. Did I read that you are doing 20 bodyweight chinups??? That is GREAT!

 

[Phaded]

ya i can do 20 bw chins.. i dont do em that often though..

 

[Phaded]

got back in the gym.. kindof fucked up cause i went out on saturday and i was still a little sick so i got sick again anyhow finally went back to the doctor and got some 'good' medicine took it yesterday and felt ok enough today to lift weights anyhow..

Squats
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5 (didn't want to go any higher i'm still weak from being sick and the first set of 275 was pretty tough)

Bench
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 (cake, i was gonna throw on 365 and see how many reps i could put up but didn't want to overdo it)

Madcow Rows
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5 (form fucked up on these a little but i also wasn't getting enough rest in between sets i think ill be ready for 225 next go round)

Ezbar Bicep Curls
90 x 8 x 2

Ezbar Reverse Curls
60 x 8 x 2

Chins
bw x 10 x 2 (these were supersetted with the bicep curls so i didn't have much strength as i would have liked)

Standing OHP
135 x 8 x 3 (killer loved it)


-Ok i'm leaving for utah for a week on thursday 6 am i'm gonna try and hit a gym while in utah but if not i'm just gonna hit my volume day (usually friday) when i get back from utah next thursday..

anyone opposed to this.. it hink ill be fine with the weights and what not and once i get back i'm not gonna have any set backs i think i'm gonna completely throw alcohol out of the equation and hit the weights hard as fuck until spring time..

i'm also gonna hit my light day tommorow so i can get it in before i leave for utah.. i don tthink any of the lifts will be hindered... anyone opposed to this?

 

[chewyxrage]

interesting thread. Our lifestyles are similiar in the booze department but my diet is a bit better than yours. I've been out of the gym for about 3 months and am thinking of trying this. You like so far?

 

[Phaded]

interesting thread. Our lifestyles are similiar in the booze department but my diet is a bit better than yours. I've been out of the gym for about 3 months and am thinking of trying this. You like so far?

ya bro def like it alot.. thing is it works out well because its 3 days a week every other day.. so you can basically plan around your nights of going out.. usually the day after a boozing night i am def not working out.. i'm laying in bed all day eating shit.. so this workout program works pretty good.. i'm up in all my lifts as well.. i'm guessing i can hit 380-405 for one rep in bench .. previous i was hitting 360.. i'm gonna try and hit 405 for one rep deadlift today.. previous i'd only tried 315 .. i can hit 315 for deep squats now and i've never squatted till i started this workout program.. so for the most part i love it.. when i can get on a set pattern not get sick or take vacation and have a solid 3 months at it.. ill see some sick improvements.. i think at least

 

[Phaded]

k ladies and gents.. i hit this shit fucking hard today.. lets not forget i did heavy day yesterday so my legs were pretty weak today.. not only that i'm still slighty sick with sinus infection anyhow on too the workout..

Squats
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5

Incline Bench
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5 (what bitches!) lol i suck at incline.. i dont know how i can hit 315 x 5 on bench with ease and almost need help on 245 x 5 ..

normal deadlifts (alternate rdl and normal each week)
135 x 5
225 x 5
275 x 5
315 x 5
365 x 2 (just wanted to see how far i could go with these last lifts could have hit this 5 times but didn't want to overdue it)
405 x 1 (bad form but still got it up pretty quick legs shook a tad, i'm gonna have to get someone to record me so i can get critiquing on my form)

dumbell overhead ticep extension? (dunno what this is called)
100 x 8 x 3

reverse curls
40 x failure x 3

was gonna have my girl take a pic but she's also sick sleeping right now so i dont want to wake her.. anyhow i'm pretty proud of myself.

 

[anotherbutters]

Congrats on the 4 plate dead! Your progress is pretty impressive, given all the booze and your diet. What can I say? Keep it up!

 

[Phaded]

thx homey.. i was feeling great..