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the.gladiator1987's 12 week 5x5 log

the.gladiator1987 said:
Yea jesse arginine pumped me up, gave me few extra reps. I like it. TBLOCK, i hate getting sick. Im finally better and motivated!

I am on DAY 4 of a helladrol/beastdrol cycle. My goals right now are to just focus on weak points because I cant deadlift or squat heavy because of a groin injury. So Ill be focusing on:

Bench
Back part of shoulders
Calves
Forearms
Triceps
Traps
Click to expand...

Good idea bro. Way to not let that shit keep you out of the gym. Good luck with your workouts and i'll be following your log
 
Day 6

Back/Bis

Active Recovery Deadlifts:
135x5
225x5
315x5
365x3
These were hard...sucks because a month ago I pulled 455 for 3, I know I could pull more but my groin is fucked right now so Im not gonna go past 315 next time.

Pullups:
10

DB Rows:
80x6
90x6
100x6

DB Curls:
40x8
45x8
50x8


***Great short workout. Pullups were done palms facing me because I fucked up my shoulder playing softball, I swung for a WAY outside pitch and it pulled my shoulder and I think i strained a tendon. Doesnt hurt on any otherlift besides pullups. Holding weight above my head like on bb military hurts a little too. DB Rows felt solid, and my 50lb db curls went from 5 reps to 8 reps.

Here is the routine Im following

Day 1: Back/Bis
AR Deadlifts
Pullups
DB Rows
DB Curls

Day 2: Chest/Tris
Bench
DB Incline
Dips
CGBP
DB Skullcrushers

Day 3: Legs
AR Squats
Light BB Lunges
GHR's
Calves

Day 4: Shoulders
BTN Military
DB Military
DB Front raises
BB Shrugs

Day 5: Misc.
BB Incline Bench
Pushups 100 reps
Dips 100 reps
Heavy ab work
Heavy grip work
 
the.gladiator1987 said:
Day 6

Back/Bis

Active Recovery Deadlifts:
135x5
225x5
315x5
365x3
These were hard...sucks because a month ago I pulled 455 for 3, I know I could pull more but my groin is fucked right now so Im not gonna go past 315 next time.

Pullups:
10

DB Rows:
80x6
90x6
100x6

DB Curls:
40x8
45x8
50x8


***Great short workout. Pullups were done palms facing me because I fucked up my shoulder playing softball, I swung for a WAY outside pitch and it pulled my shoulder and I think i strained a tendon. Doesnt hurt on any otherlift besides pullups. Holding weight above my head like on bb military hurts a little too. DB Rows felt solid, and my 50lb db curls went from 5 reps to 8 reps.

Here is the routine Im following

Day 1: Back/Bis
AR Deadlifts
Pullups
DB Rows
DB Curls

Day 2: Chest/Tris
Bench
DB Incline
Dips
CGBP
DB Skullcrushers

Day 3: Legs
AR Squats
Light BB Lunges
GHR's
Calves

Day 4: Shoulders
BTN Military
DB Military
DB Front raises
BB Shrugs

Day 5: Misc.
BB Incline Bench
Pushups 100 reps
Dips 100 reps
Heavy ab work
Heavy grip work
Click to expand...

What are your rest days? Two after day 5? On cycle you could almost do one rest day in the middle of the split and one at the end.
 
Not sure what my rest days are gonna be, Im just gonna go by how I feel.

I did chest 2 days ago and my shoulder ws killing me, probably from the softball tournament i just played the day before. So i did 275x5 for bench which wasnt hard but i knew i was babying my shoulder so i was using more of my arms to push it up rather than my chest if that makes sense. Any way Im gonna go do shoulders today
 
nice work on 315x3. My long term goal ( 6 months or so) is 315x3. If I could do 315x5 on bench and 500x5 on deadlift and still run 2 miles in 12 minutes and do 15+ pullups that would be awesome.
 
On your bench, do your arms break 90* when you lower? I found after I tweaked my shoulder I have no strength below 90*. All the way to chest I can hardly do 135x5. But if I just stick to 90* or so I can do 225x5.
 
the.gladiator1987 said:
Jesse yea I touch my chest I think my arms are at 90 or a little lower but I'm strong that way, lockout strength on the right side kills me

So I went and did bench and did 335x2 which is good for me. Skipped deads and squats
Click to expand...

Nice work man! I remember I saw some youtube video of you a while back and you did 335x1 and it was a hard rep. Great work! Me wants 3 plate bench:( :D
 
It sucks tho that I always get strong as shit when on cycle then off I lose a lot, I need to eat more off cycle..

Thanks tho broski! My groin is injured so I can only really focus on upperbody strength right now, I don't mind :) lol I got 3 more weeks of my prohormones and they say helladrol strength kicks in the last couple weeks so I'm stoked. Trying to get to a 315x8 bench again like on my last cycle
 
the.gladiator1987 said:
It sucks tho that I always get strong as shit when on cycle then off I lose a lot, I need to eat more off cycle..

Thanks tho broski! My groin is injured so I can only really focus on upperbody strength right now, I don't mind :) lol I got 3 more weeks of my prohormones and they say helladrol strength kicks in the last couple weeks so I'm stoked. Trying to get to a 315x8 bench again like on my last cycle
Click to expand...

That would be sick! I didnt know you got 315x8 that is awesome man!!!
 
wow not being able to do lower body while on prohormone would suck. Deadlifts and squats go up huge while being on. I want to do a cycle of beast in aug. I usually retain 75% of my gains.
 
jesse_01 said:
wow not being able to do lower body while on prohormone would suck. Deadlifts and squats go up huge while being on. I want to do a cycle of beast in aug. I usually retain 75% of my gains.
Click to expand...


Yea it fuckin blows! beast is the shit. I havent been eating good either, now that I think about it i dont think ive ever had 200g or more of protein for a week straight EVER in my life lol. Gonna go kill chest, shoulders and back today. Hoping to get 285x5x5
 
the.gladiator1987 said:
hahaha I know it was supposed to be a 5x5 log then i jus continued to use it, i think im gonna start another log. I had to miss todays workout because the gym was closed at 7 WTF im goin crazy not workin out
Click to expand...

Did you see my 100 pull ups workout video? That is a great workout if you dont have a gym availavle for a day....gotta have a pull up bar though
 
Tblock1 said:
Did you see my 100 pull ups workout video? That is a great workout if you dont have a gym availavle for a day....gotta have a pull up bar though
Click to expand...

I suck at pullups my self. I'm good for a few sets of 6 but thats it. To much bf% keep me down and not strong enough I guess lol. I know myself my shoulders are lacking big time. Apparently separated shoulders affect you lot on in life. I do bb over head press and my one arm is 1-2" long than the other one lol.
 
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