Zedhed's challenge!

[Bsdr]

Ok here we go bro. 25 weeks lets see if we can do this. SL 5x5 workout.

Monday
BBL squat (used smith machine due to pain in the right side of my groin)
1.) 25 both sides
2.) 35 both sides
3.) 45 both sides
4.) 55 both sides
5.) 65 both sides

BBL bench (NOT using smith)
1.) 15 both sides
2.) 20 both sides
3.) 25 both sides
4.) 30 both sides
5.) 35 both sides

BBL bent over rows
1.) 5
2.) 10
3.) 15
4.) 20
5.) 25

Food log:
Breakfast: 4 pancakes. Protein bar

 

[sanfrandan]

Subbed

 

[seandh07]

In

Sent from my SGH-T989 using EliteFitness

 

[zedhed]

Ok here we go bro. 25 weeks lets see if we can do this. SL 5x5 workout.

Monday
BBL squat (used smith machine due to pain in the right side of my groin)
1.) 25 both sides
2.) 35 both sides
3.) 45 both sides
4.) 55 both sides
5.) 65 both sides

BBL bench (NOT using smith)
1.) 15 both sides
2.) 20 both sides
3.) 25 both sides
4.) 30 both sides
5.) 35 both sides

BBL bent over rows
1.) 5
2.) 10
3.) 15
4.) 20
5.) 25

Food log:
Breakfast: 4 pancakes. Protein bar

Hey bro looking pretty good. For the first couple of weeks its ok to change your weights. But once you figure out where you need to be then all reps at the same weight.
So it would look like this,
Squats 5x5 at 135
Bench, 5x5 at 105
Rows 5x5 at 105.


Go here and read the whole thing....yeah I know its long man.
StrongLifts 5x5: Ultimate Strength & Muscle Building Program | StrongLifts.com

Also on your bench and rows strive to keep those numbers the same as much as you possibly can. This will avoid big issues down the road when you get up to the heavy weights.

 

[Bsdr]

Hey bro looking pretty good. For the first couple of weeks its ok to change your weights. But once you figure out where you need to be then all reps at the same weight.
So it would look like this,
Squats 5x5 at 135
Bench, 5x5 at 105
Rows 5x5 at 105.


Go here and read the whole thing....yeah I know its long man.
StrongLifts 5x5: Ultimate Strength & Muscle Building Program | StrongLifts.com

Also on your bench and rows strive to keep those numbers the same as much as you possibly can. This will avoid big issues down the road when you get up to the heavy weights.

So don't try to up the first set of bench in weights? I don't follow exactly what you're saying.

 

[zedhed]

No prob man.
When you do your sets, dont change the weights on each set. Do each set at the same wieght.
Now this 5x5 does not include your warm up sets.
So your working sets for each excersize will all be at the same weight..
So say your WU looks like this,
BBL Flat Bench
Warm Up
1x20 at bar only
1z10 at 55 Lbs
1x8 at 85 Lbs
1x5 at 100 Lbs
1x3 at 105 Lbs

WORK SETS
5 SETS OF 5 REPS AT 135 Lbs.
1x5 at 135
1x5 at 135
1x5 at 135
1x5 at 135
1x5 at 135
Now your all done with your bench so move on to your next excersize and do the same.
In your case you are gonna do BBL Rows after bench. The bench press warmed up your shoulders pretty good. So it could look something like this for you.

BBL Bent Over Row
Warm Up
1x20 at bar only
3x3 at 85 Lbs

Work Sest
5x5 at 135 Lbs
1x5 at 135
1x5 at 135
1x5 at 135
1x5 at 135
1x5 at 135

And thats it bro. Your done for the day cuz you did your squats before you did your flat bench just like it says in the layout that I gave you.

 

[Bsdr]

View attachment 79153View attachment 79163View attachment 79173

These are my starting pictures. 6 foot
133 lbs

 

[Buildingup24]

shit u r lean as hell im in

 

[zedhed]

Well dude at least no worry about cutting for you!

 

[zedhed]

Ok here we go bro. 25 weeks lets see if we can do this. SL 5x5 workout.

Monday
BBL squat (used smith machine due to pain in the right side of my groin)
1.) 25 both sides
2.) 35 both sides
3.) 45 both sides
4.) 55 both sides
5.) 65 both sides

BBL bench (NOT using smith)
1.) 15 both sides
2.) 20 both sides
3.) 25 both sides
4.) 30 both sides
5.) 35 both sides

BBL bent over rows
1.) 5
2.) 10
3.) 15
4.) 20
5.) 25

Food log:
Breakfast: 4 pancakes. Protein bar

Dude I know you have to work up to eating big. But just so you know this is not eating big.

Every morning with your breakfast I need for you to eat MEAT along with your breakfast stuff.
So you rbreakfast should look something like this.
1 8-12 oz porkchop or sirloin steak or 2 large slices ham or 6 pcs Canadian bacon.
6 whole eggs
2 pcst toast or jumbo bagel with penut butter and honey
16 oz whole milk

Snak
Protein shake, 2 heaped scoops protein in whole milk with 1 heaped tablespoon of peanut butter.
Peanut butter sandwich.

Lunch
Really fuckin big sandwich with 12-16 oz meat. Add cheese and lettuce.
or
Smaller sandwich but same stuff on it. 2 hard boiled eggs, 16 oz whole milk. 2 handfulls mixed nuts but no peanuts.

Snak
Shake as above but only 1 scoop. Peanut butter sandwich.

Dinner
All the meat you can hold. Salad with vinegar / olive oil dressing and a small sweet potatoe or a regular one is fine too. Or could sub brown rice if you wanna.

Snak
16 oz glass of whole milk and peanut butter sandwich.

If you wake up at night then have another lite meat sandwich.

This is eating like you need to eat bro.

You are rail thin bro not just lean. Am not being a shit to you man but you already know this so lets put slabs of muscle on your bod.