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195. Sometimes im 194, sometimes im 196, so usually 195. Im trying to get to 200 by January, so .5lb/week should be realistic. I still got my 6 pack
the.gladiator1987's 12 week 5x5 log
- Thread starter the.gladiator1987
- Start date
195. Sometimes im 194, sometimes im 196, so usually 195. Im trying to get to 200 by January, so .5lb/week should be realistic. I still got my 6 pack
Week 1 Day 4 - Legs
Squat
135x8
185x6
225x6
275x6
320x6 PR
320x6/0 PR
225x8
205x10
155x20
Leg Press
270x8
360x8
450x8
540x8
630x7/1 PR
450x10
360x12
DB Lunges
35x8
45x8
55x8 PR
30x10
GHR
0x8
0x8
0x8
Lying Leg Curl
40x8
60x8
90x8
110x8 PR
100x7/1
80x10
90x10/0
Good workout, squats went up 5lbs from last week and for the second set i got just as many reps as the first set? Whatever haha works for me. My whole legs are sore from this workout.
1) For DB Lunges is it ok to step a little farther out than normal? I feel it more in my ass/hamstring area and my quads were killing me after the squats/leg presses so jus wondering if its ok to do that.
Squat
135x8
185x6
225x6
275x6
320x6 PR
320x6/0 PR
225x8
205x10
155x20
Leg Press
270x8
360x8
450x8
540x8
630x7/1 PR
450x10
360x12
DB Lunges
35x8
45x8
55x8 PR
30x10
GHR
0x8
0x8
0x8
Lying Leg Curl
40x8
60x8
90x8
110x8 PR
100x7/1
80x10
90x10/0
Good workout, squats went up 5lbs from last week and for the second set i got just as many reps as the first set? Whatever haha works for me. My whole legs are sore from this workout.
1) For DB Lunges is it ok to step a little farther out than normal? I feel it more in my ass/hamstring area and my quads were killing me after the squats/leg presses so jus wondering if its ok to do that.
Week 1 Day 5 - Arms
BB Curl
65x6
80x6
95x6
105x6/0 PR
65x8
Dips
BW+45lbs x 8
BW+80lbs x 8
BW+115lbs x 8
BW+135lbs x 6/2 PR
BW+45lbs x 10
Preacher curl
35x10
65x10
85x10
95x9/1 PR
65x12
CGBP
95x6
115x6
155x6
205x5/1 PR
135x8
Incline DB Curl
20x8
30x8
40x8
40x6/2 PR
25x10
***Supersetted***
Skullcrushers
65x8
85x8
105x7 PR
105x6/2
85x6/4
Good day arms were blown up haha. I tried db inclining the 145's yesterday and i fucked up my shoulder, it wasnt too bad today tho. Anyway this is my first full week through this routine and im loving it. Im hoping i can continue this high volume for another 6-8 weeks before i take a 1 week break, then repeat, then start my cycle!
BB Curl
65x6
80x6
95x6
105x6/0 PR
65x8
Dips
BW+45lbs x 8
BW+80lbs x 8
BW+115lbs x 8
BW+135lbs x 6/2 PR
BW+45lbs x 10
Preacher curl
35x10
65x10
85x10
95x9/1 PR
65x12
CGBP
95x6
115x6
155x6
205x5/1 PR
135x8
Incline DB Curl
20x8
30x8
40x8
40x6/2 PR
25x10
***Supersetted***
Skullcrushers
65x8
85x8
105x7 PR
105x6/2
85x6/4
Good day arms were blown up haha. I tried db inclining the 145's yesterday and i fucked up my shoulder, it wasnt too bad today tho. Anyway this is my first full week through this routine and im loving it. Im hoping i can continue this high volume for another 6-8 weeks before i take a 1 week break, then repeat, then start my cycle!
I know brah its a lot, my arms are actually sore tho for once! I love this routine, it helps having a partner to do it with tho, and hes about the same strength. Im stronger on the first sets and he always beats me on the last sets, hes more of the endurance type.
I dont do direct forearm work, but im doing reverse curls next week for both preacher and incline db.
Fatboy1984
New member
looks like a good routine man. I might change my workout around alittle and just have an arm day again. I used to love arm day when i did it awhile ago.
arent you startin your cycle soon?
arent you startin your cycle soon?
That's not too much don't worry just kill that shit!
well if its workin for you then great
yeah i like reverse curls for forearms too pumps mine up instantly
Starting my cycle in February. Im still confused how i got 320x6 3 sets in a row for squats
EM-im thinkin reverse curls will be enough for my forearms. I already feel bigger after 1 week of this routine.
EM-im thinkin reverse curls will be enough for my forearms. I already feel bigger after 1 week of this routine.
cy23
New member
Well I think your squat went up so much because you dropped the frequency back to once a week. You just did a serious strength cycle and now you are reaping the rewards of all your hard work. I am kind of inspired to start a more hypertrophy specific training regiment myself after reading your recent log posts. Good luck man. I think the volume will catch up to you after 3 or 4 weeks though training natural. What I would do is go heavy for three weeks and do one light week to let your body recover.
