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Gettinpumpeds 5x5 log

Squats:
--warm ups--
1x5x45
1x5x135
--work sets--
4x9x225

Hammer Strength Chest Press:
1x10x90
1x10x140
1x10x180
1x5x230

Preacher Curls:
1x10x30
2x10x40
1x10x60

Machine Abs:
4x10x90
 
Squats:
--warm ups--
1x5x45
1x5x135
1x1x225
--work sets--
7x5x255

Hammer Strength Lat Pulldowns:
2x10x90
2x10x180

Machine Abs:
2x10x110
 
I missed Saturdays workout. In a way I was kinda happy I missed. My legs were killing me, Im not even sure if I would have been able to squat.

Squats:
--warm up--
1x5x45
1x5x135
--work sets--
4x9x235

Hammer Strength Chest Press:
2x10x90
2x10x180

Machine Flyes:
2x10x70
 
I didn't get to complete the 3 week smolov squat routine. The gym closed early on wednesday and was closed all day thursday. I will give it another shot in a couple months. Right now Im back to my 4 day split.

Chest / Bis

Bench Press:
2x10x135
1x10x185
2x8x185
2x10x135

Incline DB Flyes:
4x10x30s

Hammer Strength Decline Press:
4x15x90

Alt. DB Curls:
2x20x20s
2x20x25s

Preacher Curls:
4x10x40
 
Legs / Calves

Leg Extensions:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120
1x10x140
1x10x160

Seated Leg Curls:
1x10x40
1x10x60
1x10x80
1x10x100

Lying Leg Curls:
4x10x50

Squats:
1x5x135
1x5x225
1x5x275
1x20x135

Calf Extensions:
1x20x45
3x20x90
 
Back / Rear Delts

Lat Pulldowns:
1x10x70
1x10x100
1x10x140
1x5x160
1x5x180

Yates Rows:
2x10x135
2x8x185

Incline DB Rows:
1x10x15s
1x10x30s
1x10x40s
1x10x55s

Seated Cable Rows:
1x10x70
1x10x100
1x10x140
1x5x160
1x5x180
1x5x200

Hammer Strength 1 Arm Rows:
1x10x45
3x10x90

Rear Delts Machine:
4x10x70
 
Delts / Triceps

Seated Shoulder Press(behind the neck):
1x20x95
5x10x135
1x3x135
1x10x95

Hammer Strength Shoulder Press:
2x15x50
6x15x90

CGBP:
4x10x95
2x10x145

French Press:
1x10x40
4x10x60
 
Chest / Biceps

Bench Press:
1x10x95
2x10x135
2x10x185
2x5x225
2x10x135

Incline Flyes:
4x10x40s

Decline Bench:
2x10x135
2x6x185
2x10x135

Preacher Curls:
2x10x40
2x6x60

Alt. DB Curls:
1x20x20s
1x20x25s
1x20x30s

Double Bicep Curls:
1x10x10
3x10x20

My benching is nowhere near what it used to be. For now I am going to focus on more volume on my bench.
 
Legs

Seated Leg Curls:
1x15x60
3x15x80

Squats:
2x5x135
1x5x225
1x5x275
1x3x315
1x20x135

Leg Press(Very Close Stance):
4x10x4plates
This leg press was very uncomfortable so I never added any weight. It was putting some strain on my lower back.

Seated Calf Extensions:
4x10x90

Leg Extensions:
1x15x60
3x15x80
 
Back / Rear Delts / Calves

Lat Pulldowns:
1x10x70
1x10x100
1x10x120
1x10x160
1x10x200

Seated Cable Rows / Face Pulls(Giant Set 80 reps):
100x10 / 50x10 / 100x10 / 50x10 / 100x10 / 50x10 / 100x10 / 50x10

Hammer Strength 1 Arm Rows:
1x10x45
1x10x90
2x6x135

Incline Bench Rear Delts:
2x10x10s
2x10x15s

Cable Crossovers:
4x10x20
 
Shoulders / Triceps

Seated Shoulder Press(behind the neck):
6x10x95

Seated DB Laterals:
2x10x15s
2x10x25s

1 Arm Cable Laterals:
4x10x10

CGBP:
1x10x95
3x10x145

Skullcrushers:
1x10x40
1x10x50
2x10x60

Hammer Strength Seated Dips:
2x10x90
2x10x180
 
Chest / Biceps

Bench Press:
1x15x45
1x15x95
1x15x135
1x10x185
1x5x225
1x10x185
1x15x135
1x15x95
1x15x45

Incline Flyes:
4x10x40s

Hammer Strength Seated Chest Press:
1x10x90
1x10x140
1x10x180
1x10x90

Cable Rope Curls:
1x10x20
2x10x30
1x10x50

Seated DB Alt Curls:
1x20x15s
1x20x25s
1x20x30s
1x10x40s
 
Legs

Seated Leg Curls:
1x15x40
1x15x60
1x15x80
1x15x100

Lying Leg Curls:
1x15x30
1x15x50
2x15x70

Leg Press(very close stance):
1x15x4 plates
1x15x6 plates
1x15x8 plates
1x15x10 plates
1x15x12 plates

Squats:
1x5x45
1x5x135
1x5x225
1x5x275
I was exhausted and stopped there

Calves Extensions:
1x10x90
2x10x135
1x20x180

Smith Machine Lunges:
4x10x135
 
Back / Rear Delts

Yates Rows:
2x10x135
2x10x185
1x5x235

Lat Pulldowns:
1x10x70
1x10x100
1x10x140
1x10x180
1x5x200

Face Pulls ss Seated Cable Rows:
4x10x50 / 120

Rack Pullups:
4x8

Incline Rear Delts:
6x10x10s

Machine Rows:
1x10x60
1x10x80
1x10x100
1x10x120

Standing Calf:
4x10x50
 
Shoulders / Triceps

Arnold Press:
1x10x20s
1x10x30s
1x10x40s
1x10x50s
1x10x60s

Seated Shoulder Press(behind the neck):
1x10x45
6x10x95

Plate Raises:
2x10x25
2x5x45
2x10x25

Skullcrushers:
2x10x40
3x10x80
1x9x80

CGBP:
1x15x45
5x10x95
1x15x95

Machine Abs:
1x20x50
1x20x90
 
I decided to hit legs again this week.

Legs

Hack Squat:
1x5x50
1x5x90
1x5x140
1x5x180
1x5x230
1x5x270
1x2x320

Front Squats:
2x5x135
2x5x185

Lying Leg Curls:
1x5x50
1x5x90
1x5x110
1x5x130

Hip Abductors:
4x10x50

Hip Adductors:
4x10x50

Standing Calf:
1x5x50
1x5x75
1x5x100
1x5x125
 
Chest / Biceps

Bench Press:
1x20x45
1x20x95
1x20x135
1x12x185
1x6x225
1x4x245
1x14x185
1x12x185
1x14x135
1x16x135
1x20x95

Cable Crossovers:
4x15x20

Cable Rope Curls:
1x10x20
1x10x30
3x10x50

1 Arm Preacher Curls:
1x10x20s
3x10x25s
 
Legs

Squat:
1x5x135
1x5x225
1x5x275
1x3x315
2x1x335

Leg Press(Close Stance):
4x25x4 plates
2x20x6 plates
2x20x8 plates

Calf Extensions:
6x20x90

Seated Leg Curls:
1x20x40
3x20x60
 
Back / Rear Delts

Lat Pulldowns:
1x15x70
1x15x100
1x15x120
1x15x140

Yates Rows:
4x10x95
4x10x145

Incline 2 Arm DB Rows:
2x10x30s
2x10x40s

Cable Crossovers:
4x10x20

Assisted Pullups:
4x5

Machine Abs:
1x10x90
1x10x110
1x10x130
1x10x150
1x10x90
 
Shoulders / Triceps / Biceps

Standing Shoulder Press:
1x10x45
1x10x65
1x10x85
1x10x95
1x6x115
1x5x135

Hammer Strength Shoulder Press:
1x10x90
1x10x140
1x10x180
1x5x230
1x20x90

French Press:
2x10x40
2x10x60

DB Skullcrushers:
4x10x30s

Barbell Curls:
1x10x40
1x10x50
1x5x70
1x4x90

I didn't have much time in the gym today. I went ahead and did biceps again this week.
 
Legs / Cardio

Front Squats:
5x5x135
1x5x185
2x2x205
1x5x135

Calf Extensions:
4x20x90

Another Calf Machine:
4x10x90

Stairmaster:
10 minutes

Lying Leg Curls:
4x20x50

I went in today to do some extra work on legs. Front squats were really uncomfortable on my shoulders. I really need to learn how to do the olympic front squat. I tried but my wrists were killing me.
 
Chest / Biceps / Cardio

Bench Press:
2x20x45
1x20x95
1x15x135
1x10x185
1x8x225
1x4x245
1x8x225
1x20x135

Incline DB Press ss Incline Flyes
1x10x60s / 40s
3x10x60s / 30s

Barbell Curls:
1x10x40
1x10x50
1x10x60
1x10x70

Stairmaster:
15 minutes
 
Legs / Cardio

Leg Extensions:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120
1x10x140
1x10x160
1x10x180
1x10x200(whole stack)

Front Squats:
1x5x45
2x5x135
1x5x185
1x2x205
1x2x225

SLDL:
2x10x135
I did these nice and slow concentrating on my hamstrings. I got a good stretch and pump in my hamstrings.

Seated Calf:
2x20x90

Stairmaster:
15 minutes
 
Back / Rear Delts / Traps / Cardio

Lat Pulldowns:
1x10x70
1x10x100
1x10x120
1x10x140
1x10x160

TBar Row Machine:
2x10x45
1x10x70
1x10x90

Incline DB 2 Arm Rows:
6x10x30s

Cable Crossovers:
8x10x20

Hammer Strength Shrugs:
1x10x4 plates
3x10x6 plates

Stairmaster:
15 minutes
 
Shoulders / Triceps / Cardio

Standing Shoulder Press:
1x10x45
1x10x65
1x10x85
1x10x105
1x5x135

Seated Behind the Neck Shoulder Press:
1x10x45
1x10x65
1x10x85
1x10x105
1x10x125

DB Laterals:
1x10x15s
1x10x20s
1x10x25s
1x10x30s

French Press:
1x10x40
4x10x60
2x10x80

Stairmaster:
20 minutes
 
suncloud said:
wow... you've been doing 5x5 forever!
Click to expand...

I actually have done it a couple times but I have changed my routine.

Chest / Biceps

Bench Press:
1x20x45
1x20x95
1x20x135
1x10x185
1x5x225
1x20x135

Incline DB Press ss Incline Flyes:
4x10x60s / 30s

Barbell Curls:
1x10x40
1x10x50
1x10x60
1x10x70

That was it. I did an hour of cardio before going to the gym so I was already tired.
 
Legs

SLDL:
1x10x95
1x10x135
1x10x185
1x10x135

Barbell Lunges:
4x10x45

Calf Extensions ss Leg Press:
4x20x90 / 8 plates

That was it for me. I did 45 minutes cardio about an hour before I went to the gym. Lately I've been focusing on cardio.
 
Back / Rear Delts / Traps / Cardio

Lat Pulldowns:
1x10x70
1x10x100
1x10x120
1x10x140
1x10x160

Hammer Strength Pulldowns ss Hammer Strength Front Pulldowns:
1x10x90 / 90
2x10x180 / 180
1x20x 90 / 90

Machine T Bar Rows:
1x10x45
1x10x70
1x10x90
1x20x45

Incline Bench 2 Arm Rows:
1x10x30s
2x10x40s
1x20x30s

Machine Rear Delts:
4x10x70

Seated DB Shrugs:
4x10x60

Stairmaster:
20 minutes

Workout was great today. Lots of energy today.
 
Shoulders / Triceps

Shoulder Press Machine:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120
1x3x150 (whole stack)

Standing Shoulder Press:
1x5x45
1x5x65
1x5x95
1x5x135
2x2x155

Seated Behind the neck Shoulder Press:
1x5x45
1x5x65
1x5x95
1x5x135
1x5x155

Seated Laterals:
1x10x15s
1x10x25s
1x10x30s
1x20x15s

French Press:
1x10x30
1x10x40
1x10x50
1x10x60
1x10x80
1x4x100

Close Grip Bench Press:
1x10x45
1x10x65
1x10x95
3x10x135
I do these only going down until I feel my triceps and I get a good squeeze at the bottom.

Energy was great considering I had did 45 minutes of cardio before going to the gym.
 
Chest / Biceps / Cardio

Bench Press ss DB Flyes:
10x135 / 10x30s
10x135 / 10x30s
10x185 / 10x30s
6x225 / 10x30s

Incline Bench Press ss Incline DB Press ss Incline DB Flyes:
10x135 / 10x30s / 10x30s
10x135 / 10x30s / 10x30s
10x135 / 10x30s / 10x30s
10x135 / 10x30s / 10x30s

Preacher Curls ss Revers Curls:
10x30 / 10x30
10x50 / 10x50
10x50 / 10x30
10x50 / 10x30

Double Bicep Cable Curls:
10x20
10x25
10x25
10x25

Machine Abs:
20x50
20x50
20x50
20x50

Stairmaster:
25 minutes
 
Legs / Cardio

Squat:
1x5x45
2x5x135
4x5x225

Goodmornings:
4x5x135

SLDL:
1x5x135
1x5x185
1x5x225
1x10x135

Calf Extensions:
2x20x90

Hypers:
2x10xbw

Eliptical:
15 minutes
1st time using this. It will take a bit of getting use to but I really liked it.
 
Back / Cardio

Lat Pulldown:
10x70
10x100
10x120
5x140
5x160
5x180

Hammer Strength High Row:
10x90
10x180
10x230
10x230

Incline 2 Arm DB Rows:
10x30s
10x40s
5x50s
5x60s

Cable Face Pulls:
10x30
10x30
10x50
10x50
10x50
10x50

Machine T Bar Rows:
10x45
10x45
5x90
5x90

Eliptical:
20 minutes
 
Shoulders / Triceps / Cardio

Arnold Press ss DB Laterals:
10x30s / 10x15s
10x30s / 10x15s
10x30s / 10x15s
10x30s / 10x15s
10x30s / 10x15s
10x30s / 10x15s

Hammer Strength Shoulder Press:
10x90
10x90
10x90
10x90
5x140
5x140

Tricep Pressdowns ss CGBP:
10x50 / 10x45
10x50 / 10x135
10x50 / 10x135
10x50 / 10x135

DB Skullcrushers:
10x30s
10x30s
10x30s
10x30s

Eliptical:
25 minutes
 
Chest / Biceps / Cardio

Bench Press:
20x45
10x135
10x185
8x225
4x245
10x185

Hammer Strength Chest Press:
5x90
5x140
5x180
5x180

Seated Machine Flyes:
10x70
10x100
10x130
10x160

Barbell Curls:
10x30
10x40
10x50
5x70
5x80

Cable Double Bicep Curls:
10x20
10x20
10x20
10x20

Hammer Curls:
10x30s
10x35s
10x40s
10x50s

Stairmaster:
30 minutes
 
Legs

Leg Extensions:
10x60
10x60
10x80
10x80

Squats:
10x135
10x225
3x275
10x225
my strength has really gone down on these

1 Legged Leg Press:
10x2plates
10x4plates
10x4plates
10x4plates

DB Walking Lunges:
10x20s
10x30s
10x40s
10x50s

SLDL:
5x135
5x135
5x135
5x135

Machine Abs:
10x50
10x50
10x50
10x50

For the past 6 weeks I've been doing a lot of cardio and really watching how I eat. I've gone from 268 to 245. It's been hard trying to keep my strength. I'm hoping to lose another good 20-30 pounds, hopefully I won't lose too much strength.
 
whats up man! Are you still doing 5x5 it looks like you have something else going. I just started madcows version of 5x5. link is in my signature. Where at houston are you, what gym do you workout at? I am in that area as well. keep it up man!
 
TexasLifter89 said:
whats up man! Are you still doing 5x5 it looks like you have something else going. I just started madcows version of 5x5. link is in my signature. Where at houston are you, what gym do you workout at? I am in that area as well. keep it up man!
Click to expand...

Thanks TexasLifter. I'm not doing the 5x5 anymore. I am going to start it back up sometime. I like to change my workouts like every 3 months. I workout at Fitness Connection over on I-10 East.

Back / Rear Delts / Biceps / Cardio

CG Lat Pulldowns:
10x70
10x100
10x120
10x140
10x160

Lat Pulldowns(behind the neck):
10x100
10x100
10x100
10x100

Hammer Strength High Rows:
10x90
10x140
10x180
10x230

1 Arm Machine Rows:
10x90
10x90
10x90
10x90

Incline DB Rear Delts:
10x10s
10x10s
10x15s
10x15s

Double Bicep Cable Curls:
10x20
10x25
10x25
10x25

Preacher Curls:
10x50
10x50
10x50
10x50

Stairmaster:
30 minutes
 
Shoulders / Triceps

Arnold Press:
10x25s
10x30s
10x40s
5x50s
5x60s
5x70s

Shoulder Press(behind the neck):
10x45
5x95
5x135
5x155
10x95

Standing DB Front Raises:
10x15s
10x20s
10x25s
10x30s

1 Arm Tricep Cable Extensions:
10x10
10x15
10x15
10x15

1 Arm Tricep Cable Kickbacks:
10x10
10x15
10x20
10x20

Hammer Strength Dips:
10x180
10x180
10x180
10x180
 
Chest / Biceps

DB Press:
10x40s
10x50s
5x70
5x90
5x110

DB Flyes:
10x40
10x40
10x40
10x40

Standing Cable Flyes:
10x20
10x20
10x30
10x30

Preacher Curls:
10x30
10x40
10x60
8x80

Barbell Curls:
5x40
5x40
5x40
5x40
I did these buy going up to 1/4, 1/2, 3/4 and then all the way up for each rep.
 
Legs / Shoulders

Leg Extensions:
10x40
10x60
10x80
10x100
5x120
5x140
5x160
5x200(whole stack)

Walking DB Lunges ss Leg Press:
10 steps x30s / 10x4 plates
10 steps x30s / 10x6 plates
10 steps x30s / 10x8 plates
10 steps x30s / 10x10 plates

Calf Extensions:
10x90
10x90
10x90
10x90

DB Laterals:
10x15s
10x15s
10x25s
10x25s
20x10s

DB Front Raises:
10x15s
10x25s
10x25s
10x25s
20x10s

Arnold Press:
10x30s
10x30s
10x40s
10x40s

Really good workout today. The lunges supersetted with leg press was tough but felt good.
 
Back / Biceps

Lat Pulldowns:
10x70
10x100
10x120
10x140
5x160
5x180

Incline DB Rows:
10x20s
10x30s
5x40s
5x50s
5x60s

Machine T Bar Rows:
5x45
5x90
5x90
5x90

Seated Wide Grip Cable Rows:
10x70
10x100
10x100
10x100

DB Curls:
5x20s
5x25s
5x30s
5x35s
5x40s

Curlbar Curls:
5x30
5x40
5x50
5x60
5x80

Double Bicep Cable Curls:
10x20
10x20
10x20
10x20

1 Arm Cable Curls:
10x10
10x20

Machine Abs:
10x50
10x50
 
Shoulders / Triceps

Machine Shoulder Press:
10x40
10x60
10x80
10x100
5x120
5x140
5x160

Cable Side Raises:
10x10
10x10
10x15
10x15

Cable Rear Delts:
10x10
10x20
10x25
10x25

Overhead Press:
5x45
5x65
5x95
5x135
5x155

Skullcrushers:
10x30
10x50
10x70
5x90

CGBP:
10x45
10x95
10x135
10x155
10x155

CG Cable Pressdowns:
10x35
10x50
10x65
10x80
10x95(whole stack)

Stairmaster:
20 minutes

Machine Abs:
10x70
10x70
 
Legs

Leg Extensions:
10x40
10x60
10x80
10x100

Walking DB Lunges ss Hack Squat:
10x30s / 10x90
10x30s / 10x90
10x30s / 10x90
10x30s / 10x90

Walking DB Lunges ss Leg Press:
10x30s / 10x2 plates
10x30s / 10x4 plates
10x30s / 10x6 plates
10x30s / 10x8 plates

Calf Extensions:
20x45
20x90
20x90
20x90

Man this workout was exhausting but felt damn good. The lunges were tough.
 
Back / Biceps

Sumo Deadlift ss Rack Pullups:
10x135 / 10xbw
10x135 / 10xbw
10x135 / 10xbw
10x135 / 10xbw

Lat Pulldowns:
5x70
5x100
5x120
5x140
5x160

Hammer Strength Front Lat Pull:
10x90
10x180
10x180
10x180

Hammer Curls:
10x20s
10x25s
10x30s
10x35s

Preacher Curls:
10x30
10x30
10x60
10x60

Barbell Curls:
15x30
12x40
10x50
8x60
15x30

Stairmaster:
20 minutes
 
MrBigPR said:
Overall how is doing 5X5? I was thinking of doing that when i got home from this Iraq tour
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Overall 5x5 is great. It really helps with strength and overall mass. I'm currently not doing it anymore but am going to get back into it.

Shoulders / Triceps

Machine Shoulder Press:
10x40
10x40
10x60
10x60
10x100
10x100

Machine Laterals:
10x40
10x40
10x50
10x50
10x60
10x60

1 Arm Cable Laterals:
10x10
10x10
10x10
10x10

DB Front Raises:
10x15s
10x20s
10x20s
10x20s

Behind the neck Shoulder Press:
5x95
5x95
5x115
5x115
5x135
5x135

French Press:
10x40
10x60
10x80

CGBP:
10x95
10x145
10x145

Tricep Pressdowns:
10x40
10x60
10x85
10x100

Machine Abs:
20x70
20x70
 
Chest / Triceps / Shoulders

Bench Press:
10x135
2x185
2x225
2x225
2x225
2x225
2x225
2x225
2x225

Skullcrushers ss CGBP(curl bar):
10x60 / 10x60
10x60 / 10x60
10x60 / 10x60
10x60 / 10x60

Tricep Pressdowns:
10x50
10x50
10x50
10x50

Standing DB Laterals:
10x10s
10x10s
10x20s
10x20s

Machine Abs:
20x70
20x70

Bench was light but felt heavy for me. The loss in weight has made a big change to my strength. Hoping to get my strength back up. I changed up my routine to see if this helps.
 
Legs

Leg Extensions:
20x50
20x50

Box Squats:
5x135
5x135
2x225
2x275
2x275
2x275
2x275
2x275
2x275

Sumo Deadlift:
2x135
2x135
2x185
2x225
2x275
2x275
2x275
2x275

Leg Curls:
10x40
10x60
5x80
8x100

Leg Extensions:
10x60
10x80
10x100
10x120

That was it for today. Squats felt heavy on my back. Really hoping to bring these back up.
 
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