Gettinpumpeds 5x5 log

[Gettinpumped]

Week 2 Day 1 Deads

Deads(Sumo):
1x3x135
1x2x185
10x3x255

Seated Leg Curls:
1x10x70
1x10x90
1x10x110

Lying Leg Curls:
1x10x70
1x10x90

Hypers:
4x10xbw

Back Extension Machine:
1x10x50
1x10x70
1x10x110
1x10x130

Cardio:
15 minutes stationary bike

My back lower back was very pumped after deads. I had to really stretch my back out. I might have to take some time off deads for a while. Overall another good workout.

 

[Beelzebub]

strong stuff brutha, and good consistency. one thing you may find over time is that cycling deads in and out of the program is a necessary evil. so don't be hesitant to drop em if you feel they're stalling out. plenty of other sh!t to do out there.

 

[Gettinpumped]

yeah man Im thinking of dropping them next week. My lower back is killing me right now. I thought it would help to do sumos but I guess it didnt.

 

[Gettinpumped]

Hey Beezle what do u think I should do instead of deadlifts?

 

[Gettinpumped]

Week 2 Day 2 Upper

Bench:
1x5x135
1x5x185
1x1x225
10x3x245
I did these with only 30 -45 seconds rest.

Machine Chest Press:
1x10x90
1x10x130
1x10x170
1x4x210
I took only about 30seconds max rest after every set. My chest was so damn pumped. I stopped at 4 reps on my last set because my arms gave out. I couldnt push another rep. I was done.

Pullups:
2x4

Lat Pulldowns:
1x10x75
1x10x100
1x10x125

Preacher Curls(curl bar)
2x10x10 each side
1x10x20

DB Skullcrushers:
2x10x25s
1x10x30s
1x10x35s

Cardio:
none I was too tired after this. All my sets were done quickly and very minimal rest. I was sweating like I had just ran on the treadmill. Overall another good workout.

 

[Gettinpumped]

Week 2 Day 3 Squats

Squats:
1x3x135
1x3x185
1x1x225
10x3x245
I took only 30 seconds rest between sets. After this I felt like I was done. I was soo damn tired and my legs were pumped. I managed to keep going.

Seated Leg Curls:
1x15x70
1x10x90
1x10x110

Seated Calf Raises:
1x10x45
3x10x90

Leg Extensions:
1x10x130
1x10x170
1x10x210

Cardio:
15 minutes on stationary bike

Todays workout was tough. After squats I was tired. I was really tired when I did the cardio. I think it was because I didnt drink enough water today. I normally get to drink atleast a gallon but not today. Overall a good but tiring workout.

 

[Gettinpumped]

Week 2 Day 4 Upper

Military Press:
10x3x95
30seconds rest between sets

Shoulder Press(Cybex Machine):
1x5x50
1x5x70
1x5x90
1x5x100

Incline DB Rows:
1x10x30s
1x10x40s
1x10x50s
1x10x60s

Lat Pulldowns:
1x10x75
1x10x100
1x10x125
1x6x150

Cable Pressdowns:
1x10x120
1x10x140
2x8x150

Cardio:
15 minutes on stationary bike

Decline Bench Situps:
1x10xbw
3x10xbw+25

I had one damn good workout today.

 

[Gettinpumped]

Week 3 Day 1 Lower

Box Squats(Parallel):
1x5x135
1x3x185
10x3x225
I did these with a pause at the bottom of each rep. Only took 20-30 seconds rest between sets.

Front Squats:
2x5x95
1x5x115
1x5x135

Lying Leg Curls:
1x15x70
1x8x110
1x4x130

Hypers:
3x10xbw+25

Cardio:
15 minutes stationary bike

I took 2 lipo 6 before working going to the gym. I think thats why I wasnt tired after doing box squats. I wanted to do more but my lower back wasnt feeling too good. Overall another good workout. I've been noticing Im looking a lot leaner but I still way about the same. As long as Im losing this gut its and mainting or even getting stronger its all good.

 

[Gettinpumped]

Week 3 Day 2 Upper

Bench:
1x5x135
1x5x185
1x2x225
10x3x255

Incline DB Flies:
1x10x30s
1x10x40s
1x10x50s

Pullups:
1x5
2x4

Cybex Machine Rows:
1x15x50
1x15x70
1x15x90
1x15x110

Tricep Pressdowns(reverse grip):
4x10x80

Alternate DB Curls:
1x20x30s
1x20x35s

I was tired after this. Bench felt pretty easy. My lower back hasnt been feeling to good. Its always stiff so I decided to try the machine for rows. It felt pretty good. Other than that the workout was great.

 

[Gettinpumped]

Week 3 Day 3 Lower

Squats:
1x3x135
1x3x185
1x1x225
10x3x255
These were tough. My lower back is still not feeling too good. It was really pumped after these sets.

Seated Leg Curls:
1x15x70
1x15x90
1x10x110
1x8x130

Seated Calf Raises:
4x15x80

After this I was done. I was tired going into the gym. Squats were tough. I didnt think I would do all 10 sets but I managed to do it. Overall a good but tiring workout.

 

[Gettinpumped]

Week 3 Day 4 Upper

Military Press:
1x10x45
1x10x65
10x3x105
These were easy. Weight felt light, I should've went up 5 or 10 pounds.

Cybex Machine Shoulder Press:
1x5x50
1x5x90
1x5x100
1x5x110

Preacher Curl:
1x10x10 each side
1x10x20
1x5x30

Hammer Curls:
1x20x20s
1x20x35s
1x20x40s
I haven't done these in a long time. Atleast a year. My arms were pumped after this.

I had my wife with me today so I was helping her out. Overall another good workout.

 

[Gettinpumped]

Week 4 Day 1 Lower

Squats:
1x5x135
1x5x185
4x5x225
I was going to do box squats but all the benches were being used so I took it easy on squats.

GoodMornings:
10x3x95
Im not sure if Im doing these right because my lower back is always hurting when doing these.

Seated Leg Curls:
1x15x50
1x10x90
1x5x110
dropset-1x5x110,10x70x10x30
My hamstrings were burning after this.

Todays workout was good and fast. I need to start doing cardio again. Overall another good workout.

 

[Gettinpumped]

Week 4 Day 2 Upper

Bench:
1x5x135
1x5x185
1x2x225
10x3x275
These were very tough. The first few sets werent too bad but after 5 it was tough. I wanted to give up after 8 but I kept pushing. I had my wife spotting me so I wasnt going to give up in front of her. I had already told her I was doing 10 sets.

Pullups:
2x4

Latpulldowns:
1x10x75
1x10x100
2x10x125

Tricep Pressdowns:
1x80x15
3x15x120

Cardio:
15 minutes on treadmill

Overall another good workout.

 

[Gettinpumped]

Week 4 Day 3 Lower

Seated Calf Raises:
1x15x45
3x15x90

Box Squats:
1x5x135
1x5x225
10x3x275
The last 5 sets were kinda tough. I made sure to come down slowly and pause at the bottom then exploding up.

Seated Leg Curls:
1x10x90
1x10x110
1x10x130 PR

Today squats were tiring. I started off with calfs only because the squat rack was being used. Overall the workout was good.

 

[Gettinpumped]

Week 5 Day 1 Lower

Squats:
1x5x135
2x8x225

Hack Squats:
10x3x4 plates
I havent done these in over a year so they felt heavy. I made sure to go all the way down to the floor.

Seated Leg Curls:
1x15x50
1x15x90
1x10x110
1x10x130 PR

Standing Calf Raises:
1x15x75
2x15x100
Havent done these in over a year so they felt heavy. I did these nice and slow no bouncing up and down.

I signed up at new gym. Today was my first day there and it was a whole lot better than the YMCA I was training at. I was going to do heavier squats but 225 felt heavy. The bar was a lot thicker than the one at my old gym. Im pretty sure it was heavier than 45 pounds. I ended up doing 10x3 on hack squats. Those felt great and had my legs pumped. I took 2 basic cuts pre workout and man that made me feel damn good. I wasnt jittery but just more awake and energy was damn good. I took it about 3 hours ago and I still feel good. Overall a damn good workout.

 

[Gettinpumped]

Week 5 Day 2 Upper

Bench:
1x5x135
1x5x185
1x5x225
1x4x275
--added 4 board--
1x3x295
1x3x315
1x2x335
I used boards today for the first time. The weight on the boards was very easy. I had my wife hold the boards but I didnt have anyone spot me so I didnt go as heavy as I thought I was.

Tate Presses:
1x15x15s
2x15x30s
First time doing these. They felt great.

Lat Pulldowns:
1x5x75
10x3x125

Tricep Pressdowns:
1x15x80
1x15x120
1x15x140(whole stack)PR

I used boards for the firt time. Hopefully next week I can get a spotter so that I can go heavy and use a three board. Overall another damn good workout.

 

[Gettinpumped]

Well after 5 weeks doing 10x3 I've decided to stop it and just keep on with Westside. Im still learning on Westside but I really like it. I might still 10x3 or 8x3 on DE days. Yesterday was my birthday so I took the day off. Heres todays workout.

Week 1 Day 1 ME Bench

Bench:
1x5x135
1x5x185
1x5x225
1x3x275
--added 4 boards--
1x2x315
1x2x335
1x1x355
1x1x365 PR

Tate Presses:
1x10x30s
2x10x40s

Upright Rows:
1x10x40
1x10x50
1x10x70
1x10x80
I hadnt done these in over a year so the weights felt a little heavy.

Tricep Extensions:
1x15x80
1x15x100
1x15x120

Im still getting used to using the boards but Im really liking it. Overall a damn good workout. Cardio will be done tonight.

 

[Gettinpumped]

Week 1 Day 2 DE Squat/Deadlift

Box Squats:
1x5x135
1x5x185
5x3x225
I did these with a pause at the bottom and exploding up.

Speed Deadlifts(Sumo):
1x3x135
1x3x185
4x3x235
I made sure to pause at the bottom of each rep and explode up.

Decline Bench Situps:
1x10xbw
2x10xbw+25

Hypers:
1x10xbw
2x10xbw+25

Hip Abductor:
3x20x70

Hip Adductor:
3x20x70

Seated Calf Raises:
1x15x45
2x15x90

I did the abductor and adductor today for the first time. 20 reps sure had my legs burning. It felt weird doing that exercise but Im hoping it will help me out no squats. My inner thighs usually hurt when squating heavy. Overall a damn good workout.

 

[Gettinpumped]

Week 1 Day 3 DE Bench

Speed Bench:
1x5x135
1x3x185
2x3x225
I did these by pausing at the bottom for a second and then exploding up as fast as possible.

DB Floor Press:
1x10x55s
1x10x80s
1x10x100s
I paused at the bottom of each rep for about a second before coming up.

Lat Pulldown:
1x10x75
1x10x100
1x10x125

Tricep Pressdowns:
3x15x100

Im not sure if I should be pausing at the bottom for speed benchpress. My speed wasnt as fast as I thought it would be so I really need to work on these. Overall another damn good workout.

 

[Gettinpumped]

Week 2 Day 1 ME Squat

Squat:
1x5x135
1x5x185
1x5x225
1x3x275
1x1x295
1x1x315

Romanian Deadlift:
1x8x135
3x8x185

Lying Leg Curls:
1x10x50
1x10x70
1x10x90
1x10x110 PR

Seated Calf Raises:
1x10x90
2x10x135

I had another damn good workout.

 

[Gettinpumped]

Week 2 Day 2 ME Bench

Bench Press:
1x5x135
1x5x185
1x5x225
1x5x275
--added 4 board--
1x3x315
1x2x335
1x4x335
This last set felt easy. I wanted to ge heavier but didnt have a spotter.

Tate Presses:
1x10x30s
2x10x40s

OH Extensions:
1x10x50s
1x10x60s
1x10x70s

Pullups:
1x5
1x4

Lat Pulldowns:
1x5x75
2x10x125

I took a couple videos I just need to upload them. Overall another good workout.

 

[Gettinpumped]

Heres the 2 videos. First one is 275x5 and second one is
335x4 board press.

[nomedia="http://www.youtube.com/watch?v=tZK3-GTQPxw"]YouTube - Broadcast Yourself.[/nomedia]

[nomedia="http://www.youtube.com/watch?v=tylRJliHgDg"]YouTube - Broadcast Yourself.[/nomedia]

 

[UHCougar05]

Heres the 2 videos. First one is 275x5 and second one is
335x4 board press.

YouTube - 275x5 Bench Press

YouTube - 335x4 4Board

Made it look easy. Nice work GP. :thumbsup:

 

[Gettinpumped]

Week 2 Day 3 DE Squat/Deadlift

GoodMornings:
1x10x95
2x10x135
1x10x155

Speed Deadlifts(Sumo):
1x3x135
1x3x185
1x3x235
1x3x285

Decline Bench Situps:
1x10xbw
2x10xbw+25

Seated Leg Curls:
1x15x70
1x15x90
1x10x110

Hip Abductor:
1x20x70
2x20x90

Hip Adductor:
3x20x90

Calf Extensions:
2x20x110
1x20x170

Overall another good workout.

 

[Gettinpumped]

Week 2 Day 4 DE Bench

Decline Bench:
1x10x135
1x10x185
1x10x225
These didnt feel right but I havent done these in over a year.

Floor Presses:
1x8x135
1x8x185
1x8x225
1x6x225
I did these in a power rack by setting the pins right above my chest. I started at the bottom and made sure I did each rep from a dead stop. The bar on the power rack was a lot bigger than other bars. Felt wierd.

Tate Presses:
1x10x35s
2x10x40s

Machine Rows:
1x15x60
1x15x80
1x15x100
First time using this machine but it really hit my lats.

Lat Pulldowns:
1x10x80
1x10x100
1x10x120
This weight felt a lot harder then other lat machine I use at the other gym I go to.

Machine Preacher Curls:
1x8x50
2x8x70
I did these just cus I dont do much direct work for my bis.

Overall another good workout.

 

[Gettinpumped]

Week 3 Day 1 ME Squat/Deadlift

Squats:
1x5x135
1x5x185
1x5x225
2x2x275
I did these in a power rack. I set the pins low and made sure to completely pause at the bottom. I dead each set from a dead stop at the bottom. This made it really hard since Im used to just going down and then up.

Rack Pulls(Sumo):
1x5x135
1x5x225
1x5x275
1x3x325
1x3x375
I did these right below knee height. I added straps on the last 2 sets.

Hack Squats:
1x8x90
1x8x140
1x8x180
I did these going all the way down making sure the sled hit the ground. Not sure what the sled weighs so I just added up the weight that I used.

Leg Curls:
1x15x70
1x15x90
1x10x110

Standing Calf Raises:
1x10x50
2x10x100

I've been feeling really bad the last 4 days. I have a really bad cold that had me laying around all weekend. I didnt think I was going to make it to the gym today. Overall considering how bad I felt my workout was pretty damn good.

 

[Gettinpumped]

Week 3 Day 2 ME Bench
Bench(Fat Bar):
1x5x135
1x5x185
1x5x225
1x12x225
1x5x275
These were tough since I used the bigger bar. Still not sure how much this other bar weighs. Some guys have said 55 and some said 50 but Im just adding the wieght as if the bar is 45.

DB Incline Press:
1x5x50s
1x22x75s
1x15x75s
I was aiming for 30 but my arms gave out on me.
Triceps were so pumped.

DB Skullcrushers:
3x10x30s
My triceps were so damn pumped I didnt feel the need to go heavier on these.

Barbell Rows(reverse grip):
1x10x95
1x10x135
1x8x185
1x6x225
My grip started slipping on 4 and gave out on 6.

Upright Rows:
1x10x45
3x10x65

Seated Front Raises:
1x10x15s
1x10x20s
1x10x25s

That was it for me. When I first got to the gym I felt a little sluggish. After a couple sets on the bench I put on my mp3 player, put some Disturbed and cranked it up. After that I was in the zone. Overall another good workout.

 

[Gettinpumped]

Week 3 Day 3 DE Lower
Box Squats:
1x5x135
1x5x185
6x3x225
I did these with only about 20seconds rest.

GoodMornings:
6x5x135
I did these with only about 20-40 seconds rest.

Lying Leg Curls:
1x15x70
2x10x110

Hip Adductor:
2x20x90

Hip Abductor:
2x20x90

Preacher Curls:
1x10x10 each side
1x10x20
1x6x25

Hammer Curls:
1x20x25s
1x16x30s
1x12x40s

I went ahead and did some bicep work since Im wont be able to make it to the gym tomorrow. Overall another great workout.

 

[Gettinpumped]

Week 4 Day 1 ME Squat/Deadlift

Squats(Fat Bar):
1x5x135
1x5x185
1x5x225
1x5x275
1x3x315 PR
1x2x315
I did the last set with a pause at the bottom of each rep. Very hard.

Rack Pulls(Sumo):
1x3x135
1x3x225
1x3x315
1x1x365
--added straps--
1x3x415 PR

One Leg Extensions:
1x15x65
1x15x80

Hack Squats:
1x5x90
1x5x140
1x5x180
I made sure every rep was all the way down to ground.

Hypers:
1x10xbw
2x10xbw+25

Overall another good workout.

 

[Gettinpumped]

Week 4 Day 2 ME Bench

Bench:
1x5x135
1x5x185
1x5x225
1x4x275
1x2x295
--added 4board--
1x3x315
1x2x335
Bench felt a little hard today. 295 just felt too heavy.

Floor Presses:
1x5x55s
1x5x80s
1x10x100s
I was trying to get more than 10 with the 100s but I got pretty tired just picking up the 100s and putting them on my knees. I dont ever have any one there to hand me the weights so its pretty hard lifting them up when you're on the floor.

SkullCrushers(curl bar):
1x10x25 each side
1x3x50 felt too heavy so I went back down to 25 a side
2x10x25

Incline DB Rows:
1x10x35s
1x10x50s
1x10x60s

BB Shrugs:
1x5x135
1x5x185
1x3x235 My grip slipped on 3 so I stopped it there
--added straps--
1x5x235
1x5x285

That was it for todays workout. I had to stop there since my baby daughter was crying and didnt want to stay in the day care. They had to come and get me so I just hurried through the last exercise. My workout was ok, I guess I kinda got bummed out that I only got 3 reps on 295. That kinda ruined my workout. Oh well next workout will be better.

 

[Gettinpumped]

Week 4 Day 3 DE Squats/Deadlifts

Box Squats:
1x5x135
1x5x185
1x3x225
1x3x245
1x3x275
1x3x295
1x3x315 PR
1x3x335 PR
I did these with a pause at the bottom and then exploding up. The weights just felt too easy tonight. My speed on 315 was pretty good. Im sure I couldve gotten another 10 pounds.

GoodMornings:
1x5x135
1x5x155
2x5x185
Im still working on my form with these so Im not trying anything heavy.

Seated Leg Curls:
1x15x70
1x15x110
1x10x130 PR

Hip Abductors:
3x20x90

Hip Adductors:
3x20x90

Calf Extensions:
1x20x110
1x20x150
1x20x190

Not sure where the strenght came from on squats but it felt good. It might be since I've been using the fat bar the past couple of squat workouts and today I used the regular 45 pound bar. I've also noticed my inner thighs dont hurt anymore from doing box squats. The hip abductors and adductors are really helping me. Overall a damn good workout.

 

[Gettinpumped]

Week 5 Day 1 ME Squat/Deadlift

Squat:
1x5x135
1x5x225
2x3x275
1x2x295
1x2x315
My lower back has not been feeling too good. Its been a little painful since Friday so I didnt want to go any heavier. I made sure to keep my form good and go down low.

Decline Bench Situps:
1x12xbw
1x12xbw+25

Seated Calf Raises:
1x20x45
1x20x90

Pullups:
2x4

Latpulldowns:
1x15x75
1x15x100
I did these only because my back needed a good stretch. My workout was quick since I didnt have much time before the gym closed. Overall another good workout.

 

[Gettinpumped]

Week 5 Day 2 ME Bench

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x3x295
--added 4 board--
1x4x315
1x2x335
1x2x365 PR

Machine Rows:
1x10x110
1x10x130
1x6x150

Tricep Pressdowns:
1x15x80
1x10x120
1x10x140

Todays workout was quick. I only had about 30 minutes before the day care closed at the gym. I didnt want to do the machine rows but the gym was crowded so I just did whatever was available. Overall for having the rush the workout it was good.

 

[Gettinpumped]

Week 5 Day 3 RE Squats

Squats:
1x5x135
1x5x185
1x15x225
1x12x225
I made sure to go very low, almost hitting the floor. I havent gone over 5 reps in a long time so this was very tough for me.

Decline Bench Situps:
1x10xbw
1x10xbw+25

Hip Adductor:
2x20x90

Hip Abductor:
2x20x90

Seated Leg Curls:
2x20x70

Hypers:
1x10xbw
1x10xbw+25
1x10xbw+45

This workout was very tough for me. After squats I was done. I wanted to go home. I was going for atleast 20 reps but I just couldnt do it. I may just have to do this again. Overall a damn good workout.

 

[Gettinpumped]

Week 6 ME Squats

Squats:
1x5x135
1x5x185
1x5x225
1x3x275
1x2x315
Some powerlifter that was watching me said I was going too low. He also told me that on my last set, first rep I was pausing at parallel and then going lower and bouncing up. I corrected that on my second rep but Im not sure if Im going too low or not. Im going to have to get a video of it soon.

Good Mornings:
3x5x135
2x5x185

Decline Bench Situps:
1x12xbw
2x12xbw+25

Lying Leg Curls:
1x15x70
1x10x110
1x5x130

DB Laterals:
2x15x15s

Overall a good workout.

 

[Gettinpumped]

Week 6 ME Bench

Bench:
1x5x135
1x5x185
1x5x225
1x4x275
1x2x295 failed on my third rep about halfway up

Reverse Grip Bench:
4x10x135
It felt heavy to unrack the weight but light once I was pressing it. I didnt go any heavier because it felt like my grip was going to slip when I unracked it.

DB Floor Press:
1x5x55s
1x5x85s
1x10x100s

Revers Grip Lat Pulldowns:
2x10x75
2x10x100

DB SkullCrushers:
1x10x25s
1x10x30s
1x10x35s

DB Laterals:
2x10x20s

Energy and strenght wasnt there today on bench. I might have to take some time of flat bench. Strenght was good on everything else. Overall an ok workout.

 

[Gettinpumped]

Week 7 Day 1 ME Squat

Squat:
1x5x135
1x5x185
1x5x225
1x5x275
1x3x295

GoodMornings:
1x5x135
1x5x185
2x5x205
Still working on form here. Last week I was told by a powerlifter there that I wasnt using my hips on the way up. Im now practicing on that and its making the goodmornings easier.

Seated Leg Curls:
1x10x90
1x10x110
1x10x130

Hypers:
1x10xbw
3x15xbw

I worked out at 6 am today. Im not used to working out that early but my strenght wasnt too bad. Overall a pretty good workout.

 

[Gettinpumped]

Week 7 Day 2 ME Upper

Military Press:
1x5x95
1x5x115
1x5x135
1x3x145
1x3x155
I hadent done these in about a while and it sure felt good to get back to them.

Skullcrushers(straight bar):
1x8x40
1x8x60
1x8x70
1x8x80

Dips:
2x10xbw
I havent done these in over 2 years. I was pretty surprised how many reps I did. Im going to have to get me a dip belt.

Incline DB Rows:
1x10x40s
1x8x60s
1x6x70s

Reverse Grip Lat Pulldowns:
1x8x75
1x8x100
2x8x125

DB Laterals(palms facing back):
2x10x10s
I saw these in a article with charles glass and man these were a lot harder than standard laterals.

Overall todays workout was pretty good.

 

[Gettinpumped]

Week 7 Day 3 DE Upper

Squats:
1x5x135
1x5x185
1x15x225
Last set was very tough. I wanted 20 but again it was just too much. I didnt use a power rack so If I had attempted 20 I would've fell on my ass.
I did squats since I missed yesterdays workout.

Speed Bench:
10x3x135
I did these with like 10 seconds rest between sets. Very exhausting.

Barbell Rows(reverse grip):
1x10x135
1x10x185
1x10x225

Lat Pulldowns:
1x10x75
1x10x100
1x10x125
I was very tired at this point. I had little time to workout so I had to keep the rest in between sets very short.

Laterals(palms facing back):
2x10x10

Alternate DB Curls:
4x10x25s

That was it for todays workout. Very tiring but overall a good workout.

 

[Gettinpumped]

Week 8 Day 1 ME Squats/Deadlift

Squats:
1x5x135
1x5x185
1x5x225
1x5x275
1x3x315
Squats felt good today. I was coming up pretty fast on all reps. 315 didnt feel to bad. I couldve added another 10 pounds or so.

Deads(sumo):
1x3x135
1x3x235
1x3x285
1x3x335
I havent done deads off the floor in about a month. I noticed my grip was good on every rep. I guess the little time off I took from deads paid off.

Seated Leg Curls:
1x10x90
1x10x110
1x10x130

Hypers:
1x15xbw
2x15xbw+25

Decline Bench Situps:
2x12xbw

Laterals:
1x10x15s
1x10x20s

I had a pretty exhausting weekend. My sister got married and I had lots of family over. I didnt eat much or had much sleep all weekend. I didnt think I was going to have a good workout but overall it was a damn good workout.

 

[Gettinpumped]

Week 8 Day 3 ME Upper

Military Press:
1x5x95
1x5x135
1x3x145
1x3x155
1x3x165 PR

Skullcrushers:
1x10x40
1x10x60
1x10x70
1x10x80

Dips:
2x10xbw

LatPulldowns:
1x5x75
1x5x125
1x5x150
1x5x162.5

Incline DB Rows:
1x5x50s
1x5x60s
1x5x70s
1x5x80s

Laterals:
2x10x20s

Overall another good workout.

 

[Gettinpumped]

Week 8 Day 3 DE Squats

Box Squats:
1x3x135
1x3x185
1x3x225
4x3x275

Seated Calf Raises:
1x20x50
1x20x100

Hip Adductor:
1x20x90
1x20x130

Hip Abductor:
1x20x90
1x20x130

Lying Leg Curls:
1x10x90
1x10x130

Laterals:
2x10x20s

Decline Bench Situps:
1x10xbw
3x10xbw+25

Overall another good workout.

 

[Gettinpumped]

Week 8 Day 4 DE Upper

Speed Bench:
10x3x135
About 20 seconds rest between sets.

OH DB Extensions:
1x10x50s
1x10x70s

Tricep Extensions:
1x10x80
1x10x120
2x8x140

Lat Pulldowns(reverse grip):
1x10x75
1x10x100
2x10x125

Seated DB Alternate Curls:
1x10x20s
1x10x30s
2x10x35s

Laterals:
2x10x20s

Overall another good workout.

 

[Gettinpumped]

Week 9 Day 1 ME Squat

Squat:
1x5x135
1x5x225
1x5x275
1x6x275 PR for reps

Hack Squat:
1x5x90
1x5x140
1x5x180
1x5x230
I made sure to go all the way down to the floor on each rep.

Seated Calf Raises:
1x20x45
1x20x90

Seated Leg Curls:
2x10x90
1x10x120
1x10x140

Standing Calf Raises:
2x10x100

Machine Rows:
2x10x80
2x10x100

I've been pretty sick all weekend. I have some sort of stomach virus that has been keeping me from eating. I felt ok today and made it to the gym. On squats I wanted to go heavier but I just wasnt feeling it. My lower back had also been bothering me so I didnt push it. I ended up doing some machine rows and that really helped stetch my back. Overall it was an ok workout.

 

[Gettinpumped]

Week 9 Day 2 ME Bench

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
This last set felt really heavy.

Military Press:
1x5x95
1x5x135
1x5x155
1x3x165
1x3x175 PR
Last set was very tough.

Pullups:
2x5xbw-16
I really need to get stronger on these but it just seems like Im stuck on these.

Dips:
2x15xbw
These felt easier than last week.

Decline Bench Situps:
2x12xbw

Today 275 on bench felt very heavy. I took 2 weeks off from benching but it didnt help. I've been stuck on bench for a while now. I think it might be time for me to just take a whole week of training and then starting up another routine. I might just finish off this week. Besides bench my workout was ok.

 

[Gettinpumped]

Week 9 Day 3 DE Upper

Reverse Grip Bench:
2x95x10
2x10x135
Weight was light but just couldnt get a good grip on it.

JM Presses:
1x10x25s
3x10x30s

Dips:
2x15xbw

Lat Pulldowns:
1x10x75
1x10x100
2x10x125

Seated Alternate Curls:
1x10x20s
1x10x30s
1x10x35s
1x10x40s

Im going to be taking a week off. I feel like my body needs it. After that Im going to come up with some other routine. Maybe a 4 day bodypart split just cus I feel I need to deload. Overall todays workouts was pretty good.

 

[Gettinpumped]

Well after taking a week off from the gym, it felt damn good to be back in the gym. Im going to be taking a break from westside and going to be doing a 4 day split. My routine will be one that Dorian Yates used to do. I wont be doing the exact same reps and sets or even the same exercises. Im just going to be doing the same bodypart split. Heres how it goes:

mon = chest, biceps, abs
tues = legs, calves
wed = off
thurs = Back, rear delt, traps, abs
fri = Front & side delts, triceps, calves

Chest/Bis

Decline Bench:
1x10x135
1x10x185
1x10x225
1x6x275
Last set was pretty heavy.

Incline Bench:
2x8x135
1x5x185
Last set was very heavy.
I hadnt done incline bench in a while and I had to keep adjusting the bench cus it just didnt feel right. Im going to have to focus on incline more.

Incline DB Flys:
1x10x25s
1x10x30s
1x6x45s
I made sure to do these nice and slow with a good pause and stretch at the bottom.

BB Curls:
1x8x45
1x8x65
1x8x75

Hammer Curls:
2x10x30s
1x10x35s

Decline Bench Situps:
2x10xbw

I felt kinda tired in the gym and my strenght wasn't all there but I was doing all my sets and reps nice and slow. Overall my workout was pretty good.

 

[Gettinpumped]

Week 1 Day 2 Legs/Calves

Squats:
1x8x135
1x8x185
1x8x225
1x4x275
Strenght wasnt there on squats today. I felt tired after this.

SLDL(knees slightly bent):
4x8x135
I did these for my hamstrings but I really just felt it in my lower back. I wasnt going all the way down to the floor just low enough to where I felt a good stretch on my hamstrings.

Seated Calf Raises:
1x10x45
3x10x90
I made sure to go slow and really squeeze my calves on each rep. I got a really good pump on these.

Seated Leg Curls:
1x10x70
2x10x110
I did these very slow and with a good squeeze.

Overall my workout was ok. My strenght is still lacking but Im also doing everything extra slow and really trying to feel each muscle working.

 

[Gettinpumped]

Week 1 Day 3 Back, Rear Delts, Traps

Deadlifts(Sumo):
1x8x135
1x8x235
1x8x285
1x4x335
I was exhausted after this. I couldve called it quits after this.
I'm not used to doing more than 5 reps.

Incline DB Rows:
1x10x25s
1x10x35s
1x10x50s
1x10x60s

Incline Rear Laterals:
1x10x5s
3x10x10s
I made sure to go slow and really feel my rear delts.

Lat Pulldowns:
1x10x75
1x10x112.5
1x10x150

Seated Shrugs:
4x8x55s

Cybex Rear Delt Machine:
1x10x10
3x10x30
I've never used this machine so it felt a little awkward but it sure did get my rear delts burning.

Overall todays workout was pretty damn good.

 

[Gettinpumped]

Week 1 Day 4 Front and Side Delts,Triceps,Calves

Arnold Press:
1x10x20s
1x10x30s
1x10x40s
1x10x50s
I havent done these in a long time. I really need to get my strenght up on these.

Incline Bench Side Raises:
1x10x15s
2x10x20s

Seated Military Press(smith machine):
1x10x135
2x10x185

SkullCrushers:
1x10x40
1x10x60
1x10x80

OH Extensions:
1x10x50s
1x10x70s

Seated Calf Raises:
4x20x45

Rope Pressdowns:
1x15x60
1x15x80

I only had about 30 minutes to workout so I did everything with little rest.
Overall my workout was pretty good.