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Backlash
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Starting a 5x5
First, I just found this board (by accident). I've been lifting for several years, but gaining strength slowly and no weight at all, really. Now I'm all psyched about lifting again - this board rules.
Anyway, I wanted to try needsize's 5x5, so here's what I was thinking:
Day 1 - arms
5x5 standing EZ Bar curls
superset with
5x5 close-grip bench (on Smith machine)
2x8 one-arm db skull crushers
2x8 db incline curls
2x8 triceps push downs with cables (rope attachment)
2x8 barbell preacher curls
Day 2 - legs
5x5 squats
2x8 leg curls with machine
2x8 leg extensions with machine
3x15 calf raises
Day 3 - chest
5x5 bench (Smith machine)
2x8 incline db press
2x8 incline db flies
some sort of forearms - wrist curls, rollups if my gym has it
Day 4 - back/shoulders
5x5 barbell military press
5x5 lying T-bar row Image: http://www.bodybuilding.com/fun/2002/lyingtbar1.jpg (this thing, but gripping the horizontal handles)
3x10 shrugs
2x8 lat pulldown or pullups
2x8 db front shoulder raises
2x8 backwards pec-deck
These aren't 4 days in a row, but I usually just rest about 2 days a week, sometimes 3. Also, I usually just do abs every other day at the end of the workout, regardless of what else I've done that day.
Some notes - I have a messed up lower back (3 cracked discs, though none herniated thank god) so I think deadlifts are out for me. That's why I thought T-bar rows might be a decent compund exercise which I could add weight to each week. I'm hoping to do squats without the Smith machine, but I'm not sure about my back yet.
Also, I don't really have a training partner so a bunch of stuff is on the Smith machine
. I have to workout before work at 6:20 in the morning which is tough.
What do you think?
First, I just found this board (by accident). I've been lifting for several years, but gaining strength slowly and no weight at all, really. Now I'm all psyched about lifting again - this board rules.
Anyway, I wanted to try needsize's 5x5, so here's what I was thinking:
Day 1 - arms
5x5 standing EZ Bar curls
superset with
5x5 close-grip bench (on Smith machine)
2x8 one-arm db skull crushers
2x8 db incline curls
2x8 triceps push downs with cables (rope attachment)
2x8 barbell preacher curls
Day 2 - legs
5x5 squats
2x8 leg curls with machine
2x8 leg extensions with machine
3x15 calf raises
Day 3 - chest
5x5 bench (Smith machine)
2x8 incline db press
2x8 incline db flies
some sort of forearms - wrist curls, rollups if my gym has it
Day 4 - back/shoulders
5x5 barbell military press
5x5 lying T-bar row Image: http://www.bodybuilding.com/fun/2002/lyingtbar1.jpg (this thing, but gripping the horizontal handles)
3x10 shrugs
2x8 lat pulldown or pullups
2x8 db front shoulder raises
2x8 backwards pec-deck
These aren't 4 days in a row, but I usually just rest about 2 days a week, sometimes 3. Also, I usually just do abs every other day at the end of the workout, regardless of what else I've done that day.
Some notes - I have a messed up lower back (3 cracked discs, though none herniated thank god) so I think deadlifts are out for me. That's why I thought T-bar rows might be a decent compund exercise which I could add weight to each week. I'm hoping to do squats without the Smith machine, but I'm not sure about my back yet.
Also, I don't really have a training partner so a bunch of stuff is on the Smith machine
. I have to workout before work at 6:20 in the morning which is tough.What do you think?
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. One time I got a spot on bench from some hairy dude who was sweating up a frickin storm. He leaned over the bar to help me out and dripped sweat right on my face. I almost dropped the bar - it was nasty as shit.
