[Gettinpumped]

Week 5 Day 1 ME Lower

Deads(conventional):
1x5x135
1x5x185
1x5x235
1x2x285
2x1x335
1x4x235
1x6x235

Squats:
1x5x135
1x5x185
1x5x225
2x2x275

Lunges:
4x10x95

Todays workout was good. I only had about 30 minutes to workout today so I didnt get to do everything today. There was a guy there that powerlifts and he was showing me how to deadlift correctly. I new my form was off a little. I actually wasnt using any leg drive. Once I did that it felt easier. Im going to lighten the weight up next time and work on my form.

[Gettinpumped]

No workout today. I've been having some pains in my chest. They started yesterday after my workout and they got worse last night. Im not too sure but I think its related to the cold as I've had pains before when it gets cold. It hurts when I breathe in and if I am lifting something it hurts. I hope tomorrow I wake up feeling good if not them Im going to see my doc. Hopefully I'll be good to go tomorrow.

[Gettinpumped]

Well I went to see my doctor today. Everything thing looked good Im just waiting on my blood test results. I actually woke up with no pain but I still went to see the doc just to be safe. I'll be back in the gym tomorrow.

[Gettinpumped]

Week 5 Day 2 De Lower

Front Squats:
1x6x95
1x6x135
1x6x155
1x6x175

Deads(conventional):
4x5x185

Seated Leg Curls:
1x20x30
1x20x70
1x10x90
1x10x110

Smith Machine Calf Raises:
4x8x235

Seated Calf Raises:
1x20x45
4x10x90

Today was one of those days that I should've stayed home. The only reason I went to they gym was cus my kids(5 and 3 yr old) were driving me crazy and I had to get out the house. I focused on my deadlift form but Im not too sure if I was doing them right. I felt my lower back a lot more pumped then usual. After those 4 sets I couldnt walk. Im going to try to get a video of me deadlifting so someone could give me some pointers.

[Gettinpumped]

Week 5 Day 3 DE Upper

Incline Bench:
1x10x135
1x8x185
1x6x225
1x5x225

Skullcrushers(curl bar):
4x10x25 each side

Side Laterals:
4x10x15s

Pullups:
4x5

Latpulldowns:
1x8x75
1x8x100
1x8x125
1x8x150

Straight BB Curls:
1x8x45
2x8x65
1x8x75

Todays workout was good. I did my workout pretty quick. Incline bench is getting better for me. Only thing Im really trying to focus on now is deads. Im gonna give this routine another 5 weeks and this if it helps if not then Im going to switch things up again.

[Gettinpumped]

Week 6 Day 1 ME Lower

Squats:
2x5x135
1x5x225
2x3x275

Deads(conventional):
1x5x135
1x3x185
1x2x235
2x1x285
1x1x335

Seated Leg Curls:
1x10x50
1x10x90
1x5x130
1x3x150

Goodmornings:
1x10x45
3x10x65

Seated Calf Raises:
1x10x45
1x10x90
2x5x135

Todays workout was good. I didnt feel any pain when doing deads. I had some guy watching my form and he said it was good. My problem was that I wasnt keeping my hips down. I still need some more practice but I think once I get it down perfect that my weight on deads should go way up. My shins really took a beating today. Feels like I peeled my skin off. I did goodmornings today. First time I try them so I took it really light. Overall today was one good workout.

[Gettinpumped]

Week 6 Day 2 ME Upper

Bench:
2x10x135
1x5x185
1x5x225
1x4x275
1x5x275
1x3x285
1x2x315

DB Skullcrushers:
1x10x30s
3x8x35s

Incline DB Rows:
1x10x30s
1x10x40s
1x8x50s
1x8x60s
1x6x70s

Military Press:
1x5x65
1x5x95
1x5x135
1x5x145

Pullups:
1x4
1x3
2x2

Front Double Biceps Cable Curls:
1x10x20
1x10x40
2x10x50

Todays workout was good. 315 on bench felt very heavy. I might just lighten the weight and stick with sets of 5 or 3. Overall I had a good workout.

[Gettinpumped]

Week 6 Day 3 DE Lower

Front Squats:
1x8x95
1x8x135
1x8x155
1x4x175

Lunges:
4x10x95

Seated Leg Curls:
1x20x50
3x10x70

Reverse Hypers:
4x10

Pull Throughs:
2x10x40

Seated Calf Raises:
4x20x45

Seated Calf Extensions:
1x20x70
1x20x90
1x20x110
1x20x130

Todays workout was good. I had lots of energy and I finished the workout pretty quick.

[Gettinpumped]

Week 6 Day 4 DE Upper

Incline Bench:
1x10x135
1x10x185
1x8x225
1x4x225

Skullcrushers:
1x10x50
1x10x60
1x10x70
1x10x80

BBRow(reverse grip):
4x10x135

Pullups:
3x5
1x3

Side Lateral Raises:
4x10x15s

BB Curls:
1x8x45
1x8x65
1x8x75
1x8x85

I had another good workout today. Strenght was pretty good. I was only resting about a minute between sets so it was pretty exhausting. All in all I had a good workout.

[Gettinpumped]

Week 7 Day 1 ME Lower

Deads(conventional):
1x3x135
1x3x185
3x1x285
3x1x285(on 2 45plates)

GoodMornings:
5x8x95
1x4x145

Seated Leg Curls:
1x10x50
1x10x90
2x4x130

Seated Calf Raises:
1x10x45
2x10x90
1x10x135

Todays workout was quick. I went in did what I had to do and got out. Im still working on my form on goodmornings so Im taking it light with lots of reps. Today I did some deads by standing on 2 45plates to see if that would help me. I have trouble getting it off the ground. Next time Im going about 5lbs heavier.

[UHCougar05]

Remember when you do GMs to push your butt back as far as you can to hit your hamstrings and be sure to keep an arch in your lower back.

[Gettinpumped]

thanks man will keep trying that.

[Gettinpumped]

Week 7 Day 2 ME Upper

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x3x315
6x1x285 (45sec between each set)

Decline Skullcrushers:
1x8x40
1x8x60
1x8x70
1x8x80

OTH DB Extensions:
1x10x50s
1x10x60s
1x10x80s
1x4x90s

Military Press:
1x5x95
1x5x135

Pullups:
3x3

LatPulldowns:
1x5x100
1x5x125
1x5x150
1x5x162.5

Today was a good day. I was actually going a little too fast on my bench and tricep work that it tired me out. I decided to do sets of 1 on bench. Next week I will try to add 5lbs and do about 6x1. Im only going to go up to about 275 before I do the singles. Hopefully this will help my bench out.

[Gettinpumped]

Week 7 Day 3 DE Lower

Box Squats(2 sec pause):
1x8x135
1x8x185
1x8x225
1x4x275

GoodMornings:
1x8x95
3x8x135

Seated Curls:
2x10x70
2x10x90

Hyper Extensions:
4x10

Seated Calf Raises:
1x20x45
2x20x90
1x10x135

Decline Bench Situps:
2x8x10
2x8x25


I had a good workout today. I did box squats today off a bench so it was just at parallel. I made sure to take a good 2 sec pause at the bottom and then exploding up. They felt damn good. Im still working on my form with goodmornings. Sometimes I dont feel it in the hams and sometimes I do. I guess I just need to stick my ass out more. Overall todays workout was good.

[Gettinpumped]

Week 7 Day 4 DE Upper

Incline Bench:
1x10x135
1x10x185
2x6x225

Decline Bench:
1x10x135
1x10x225
1x2x275(form was off)
1x4x275

Decline Skullcrushers:
1x10x40
1x10x60
1x10x70
1x10x80

Seated DB Front Laterals:
1x10x15s
3x10x25s

Seated Military Press(Smith Machine):
1x10x135
2x6x225

Preacher Curl:
1x10x10(each side)
1x10x20
1x10x30
1x3x40

I had a decent workout today. Inclines felt heavy today and I lost my form on decline. The bar almost slipped out of my hands on 275. Overall it was a good workout.

[Gettinpumped]

Week 8 Day 1 ME Lower/Upper

Conventional Deads(off 2 45 plates):
1x3x135
1x2x185
6x1x305(45 sec rest)

GoodMornings:
1x5x135
1x5x155
1x5x175

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
6x1x295(45 sec rest)

Incline DB Extensions:
1x8x30s
2x8x40s

BB Row(reverse grip)
1x5x135
1x5x185
1x5x205
1x5x225

Todays workout was good. I decided to do some lower and upper since the gym was closed yesterday. I did the deads standing on 2 45 plates. I tried to only get 45 seconds of rest between each set. The singles I did on bench were done with only 45 seconds of rest. It didnt seem to heavy. Next week I will go for 300 or 305 depends on how Im feeling that day.

[Gettinpumped]

Week 8 Day 2 DE Lower

8minutes warmup on stationary bike

Box Squats:
1x8x135
1x8x225
2x6x275

GoodMornings:
2x8x135
1x8x155
1x5x175

Seated Leg Curls:
1x10x70
1x10x90
2x5x130

Seated Calf Raises:
1x10x45
1x10x90
1x10x135
1x6x135

Calf Extensions:
1x10x70
1x10x90
1x10x110
Dropset, 190x10,150x10,110x10,70x20

Todays workout was good. I actually did some cardio, not much but it was something. My legs felt really good during the squats must've been because of the warmup. Overall it was another good day at the gym.