the.gladiator1987's 12 week 5x5 log

[the.gladiator1987]

Lucky bastard lol. Good job on the bench! 225x25 would be pretty sick.

Lol I know, i need to start eating more tho if i want to pass 200.

Week 3 Day 2 - Back
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Deadlift:
135x5
225x5
315x5
415x5 PR

BB Row:
115x6
135x6
185x6
225x6 PR

Pullups:
BW + 10lbs x 5
BW + 10lbs x 5
BW + 10lbs x 5 PR

Stoked about deadlifts! And bb rows and pullups! haha. Strength keeps going up, it was a short workout tho, had a girl waiting for me Had to get something done tho LOL. Im gonna go eat 1200 calories now ilm workin shoulders today ill update it tonight

 

[the.gladiator1987]

Week 3 Day 3 - Shoulders/Traps

Reverse Pec Dec:
70x10
80x10
100x8
120x6

BB Military:
115x10
135x8
155x8
185x4 PR

DB Military:
50x10
60x10
75x8
90x5

Butterflies:
20x10
25x10
35x10
40x8 PR

DB Front/Side raise:
15x12 / 7.5x12
17.5x12 / 7.5x12
20x12 / 10x12
25x12 / 15x12 PR


BB Shrugs:
225x15
275x15
315x15
225x15

DB Shrugs:
75x12
90x11
100x8 PR

Well I really want to be able to BB Military 225 by the end of this cycle. Maybe im just being impatient lol. Its day 12! Also I got my masteron in the mail so i am about to start that

 

[ExtraMile]

nice pressin bro, why do u start with rear delts?

 

[the.gladiator1987]

IDK because I want them to get bigger. I dont think it affects my bb military at all though. I also do my bb military behind the neck. uck I wish I could just bang out 225. Got legs today tho

 

[the.gladiator1987]

Week 3 Day 4 - Legs/Calves

Squat:
135x8
185x8
225x8
315x6
225x10

Leg Press:
270x8
360x8
450x8
610x8 PR

DB Lunges:
35x8
45x8
60x8
75x8 PR

GHR's:
0x10
0x10
0x10

Lying Leg Curl:
70x8
80x8
100x8
120x8 PR

Standing Calf raise:
120x12
140x10
170x8
210x8 PR
40x25/5/5/5/5/5

Seated Calf raise:
50x12
70x10
100x8
120x8 PR
20x50

Good workout. I couldnt even squat down without my quads burning from being so pumped lol. I just wish my damn squats would go up! My goal is to deep squat 405, perfect form. Or 315x12 ATG

 

[ExtraMile]

IDK because I want them to get bigger. I dont think it affects my bb military at all though. I also do my bb military behind the neck. uck I wish I could just bang out 225. Got legs today tho

yeah bro i admit if there was a reverse flye machine at my gym i would hit the rear delts hard, i just dont feel bent over laterals in my delts much. Maybe I should do the cable version on an incline bench...

 

[the.gladiator1987]

yeah bro i admit if there was a reverse flye machine at my gym i would hit the rear delts hard, i just dont feel bent over laterals in my delts much. Maybe I should do the cable version on an incline bench...

Maybe bro, I stay away from cables tho. but try them lemme know how it goes

Week 3 Day 5 - Arms

BB Curl:
55x10
65x10
95x8
125x5/3

Reverse BB Curls:
45x10
55x10
65x7
65x7 - PR but hard as fuck! Only a PR because ive never done them.

Dips:
25x10
45x10
90x8
135x7

DB Hammer curls:
25x10
30x10
40x8
50x7 PR

Skullcrushers:
65x10
85x10
105x8
115x7/1 PR

Tricep Extension:
70x10
80x10
100x7
100x5/3

 

[the.gladiator1987]

On Sunday Im starting a new routine, just a little revised one of the one im doing now.

Chest/Abs
Back
Shoulders
Biceps/Abs
Triceps
Legs/Calves
Off

 

[the.gladiator1987]

Ok so started this routine im doing lol. New one, im a test subject for someone. Lets see how it goes

Week 1 Day 1

Chest/Biceps/Light triceps/Calves

Bench:
135x8
225x6
265x7
275x5
275x5
285x3

DB Press:
85x9
90x7
95x5
95x5

Machine Press:
160x9
170x7
180x5
180x5

BB Curl:
105x9
110x7
115x4

Reverse BB Curl:
50x9
60x7
70x5

Preacher Curl:
95x7
95x7
105x5

DB Concentration curl:
35x7
40x7
45x5

Unweighted dips:
0x30
0x20
0x12

Standing Calf raises:
40x25

Seated Calf raises:
30x25



Great workout. This was just to see where my weights were, they were pretty close. Its failure every set but since im on cycle thats how im gonna do it. Its day 18 of my cycle

 

[the.gladiator1987]

Back/tris

Deadlift
135x8
225x6
365x7
385x5
385x5
405x3

1arm row
80x7

Skullcrushers
115x7

1-arm tricep push
100x7

Dips
125lbs + bw x 7

dads birthday so cut the workout short