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Gettinpumpeds 5x5 log

Back / Biceps

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

Hammer Strength Lat Pulldowns:
10x90
10x180
5x230
5x230

Rack Pullups:
10xbw
10xbw
10xbw
10xbw

Chest Supported T-Bar Rows:
10x45
10x70
5x90
5x115

Cable Curls:
10x20
10x30
10x35
10x50
10x65

Preacher Curls:
10x30
10x30
10x60
 
Shoulders / Triceps

Arnolds:
10x25s
10x35s
10x40s
10x50s
10x60s

Seated behind the neck Shoulder Press:
10x95
10x95
10x95
10x95

Standing OH Press:
5x95
5x115
5x135
3x155

Tricep Pressdowns:
10x40
10x50
10x60
10x70
10x85
5x100

Hammer Strength Seated Dips:
10x90
10x180
10x230
10x230
 
Chest / Triceps / Shoulders

Bench Press:
10x135
10x135
5x185
2x225
2x245
2x245
2x245
2x245
2x245

Standing Laterals:
10x15s
10x20s
10x20s
10x20s

Incline DB Bench:
5x35s
5x45s
5x60s
5x80s

OH Rope Extensions:
10x40
10x40
10x60
10x40

Tricep Pressdowns:
10x40
10x60
10x60
10x60
 
Legs

Leg Extensions:
20x40
20x40

Box Squats:
5x135
5x225
2x275
2x275
2x275
2x275
2x275
2x275
2x295
2x295
I need to work on my form.

Deadlifts:
5x135
5x225
2x275
2x275
2x275(sumo)
2x275(sumo)
2x275(sumo)
2x275(sumo)
2x275
2x275
5x225

Seated Leg Curls:
10x60
10x80
5x100
5x120

Leg Extensions:
5x80
5x100
5x120
5x140
5x160
5x180
5x200
 
Back / Biceps

Assisted Pullups:
5x5

Lat Pulldowns:
5x70
5x100
5x120
5x140
5x160
5x180
5x200 PR

Chest Supported TBar Rows:
5x45
5x70
5x90
5x115
5x135 PR

Seated Alternate DB Curls:
20x20s
20x25s
20x30s
20x40s

Double Bicep Cable Curls:
10x20
10x30
10x40
10x40

Stairmaster:
20 minutes
 
Shoulders / Triceps

Seated DB Shoulder Press:
10x35s
10x35s
5x50s
5x60s
5x70s
5x80s

Seated behind the neck Shoulder Press:
5x45
5x95
5x115
5x135
5x135

Seated Laterals:
10x15s
10x20s
5x25s
2x30s

Cable Rear Laterals:
10x10
10x15
10x15
10x15

Tricep Pressdowns:
15x40
15x60
10x85
5x100

Decline Bench Close Grip:
10x45
10x95
10x95
10x135
10x135

Stairmaster:
20 minutes
 
Chest / Shoulders / Triceps

Bench:
10x135
10x135
5x185
2x225
2x225
2x225
2x245
2x265
2x275

Incline DB Bench:
5x45s
5x65s
5x80s
5x100s

Cable Laterals:
10x10
10x10
10x10
10x10

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

Hammer Strength Seated Dips:
10x90
10x180
10x180
10x180

Machine Abs:
20x70
20x70
 
way2slickrick said:
solid log bro,, damn what gym you go to? i which mine looked as empty as ur in those vids, i go to ballys in pasadena, its gay
Click to expand...

Thanks slick rick. I go to Fitness Connection. The vids were all taken very early in the morning.


Back / Biceps

Close Grip Lat Pulldown:
10x70
10x100
10x120
10x140
5x160

Barbell Curl ss 2 Arm DB Rows:
10x30 / 10x45s
10x30 / 10x45s
10x40 / 10x45s
10x40 / 10x45s

Preacher Curls ss Alt. DB Curls:
10x40 / 20x25s
10x40 / 20x25s

Incline DB Rows ss 1 Arm DB Rows:
10x25s / 10x20s
10x25s / 10x25s
10x25s / 10x40s
10x25x / 10x60s

Double Bicep Cable Curls:
10x20
10x20
10x20
20x10

Today's workout was basically just one giant set. The only rest I took was while drinking water or reracking weights.
 
o ok, yea i was gunna go there but shyt everytime i pass by the parking lot is full as hell and its a big ass lot, my bro n law goes there n he sey he waits for every machine there , mines not as bad if i go 1hr n a half b4 closing but i guess its the same n every gym, anyways keep up the gd work dude oh yea hey i noticed on ur vids that u go from machine to machine without resting. now do u do that all the time or was that just to make the vid shorter or or like strength conditioning?
 
way2slickrick said:
o ok, yea i was gunna go there but shyt everytime i pass by the parking lot is full as hell and its a big ass lot, my bro n law goes there n he sey he waits for every machine there , mines not as bad if i go 1hr n a half b4 closing but i guess its the same n every gym, anyways keep up the gd work dude oh yea hey i noticed on ur vids that u go from machine to machine without resting. now do u do that all the time or was that just to make the vid shorter or or like strength conditioning?
Click to expand...

That was actually just a big giant set. I do that every now and then just to shock my muscles.
 
Shoulders / Triceps

DB Press:
10x25s
10x25s
5x40s
5x50s
5x60s
5x70s
5x80s
5x90s
the guy spotting me on the last set kept is hands on my elbows, not sure if he helped or not

DB Laterals:
8x15s
8x15s
8x15s
8x15s
very little rest between sets

Decline Bench Close Grip:
8x95
8x135
8x135
5x185
5x185

Cable Pressdowns:
10x30
10x50
10x65
10x80

That was it. I did 30 minutes of cardio on stationary bike at home before going to the gym.
 
Chest / Shoulders / Triceps

Bench:
10x135
10x135
5x185
3x225
3x245
3x265

DB Laterals:
5x15s
5x20s
5x25s
5x30s
5x30s

Hammer Strength Incline Bench:
5x90
5x90
5x180
5x180
5x270

OH DB Extensions:
5x50
5x60
5x70
5x80
5x90
5x100

Machine Flyes:
10x70
10x100
10x115
10x115

Stairmaster:
20 minutes
 
Legs

Leg Extensions ss Seated Leg Curls:
10x40 / 10x40
10x60 / 10x60
10x80 / 10x80
10x100 / 10x100

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

Deadlifts:
5x135
5x225
2x275
2x315

Cable Pullthroughs:
5x50
5x50
5x50
5x50

Decline Bench DB Concentration Leg Curls:
10x10s
10x10s
10x20s
10x25s
10x30s
I did an additional 10 reps after each set with no weight.
These are hard when you have no one to give you the weight.

DB Walking Lunges:
24x20s
24x30s
 
Back / Biceps

Assisted Pullups:
5x5

Pullups:
5xbw

Lat Pulldowns:
5x70
5x100
5x120
2x140
5x180

DB Rows ss TBar Rows:
10x40s / 5x90
10x50s / 5x90
10x60s / 5x90
5x80s / 5 90

Barbell Rows(reverse grip):
5x135
5x135
5x135
5x135

Barbell Curls:
6x40
6x50
6x60
6x70

Preacher Curls:
8x40
8x40
8x50
8x50

Hammer Strength Curls:
8x45
8x45
--1 arm--
8x25
8x25

Double Bicep Cable Curls:
10x10
15x10
20x10
15x10
10x10
This was one giant set, no rest.

No cardio today. I was sweating like crazy in the gym today.
 
Shoulders / Triceps

DB Laterals:
10x10s
10x10s
10x15s
10x25s

Front Raises:
10x25s
10x25s

DB Shoulder Press:
5x25s
5x35s
5x50s
5x60s
5x70s

Machine Laterals:
10x70
10x70
10x70
10x70

Cable Crossovers:
10x15
10x20
10x25
10x15
10x15
10x15
10x15
10x15
My rear delts were fried after this. All sets were done with very little rest.

Rear Delts Machine:
10x70
10x70
10x70
10x70

Rope Pressdowns ss Rope OH Extensions:
10x20 / 10x20
10x40 / 10x40
10x40 / 10x40
10x40 / 10x40

Skullcrushers:
10x50
10x50
10x50
10x50

45 minutes of cardio was done before going to the gym.
 
Legs

Leg Extensions:
20x40
20x40

Seated Leg Curls:
20x40
20x40

Squats:
5x45
5x135
5x185
5x225
2x275
--added bench--
5x275
5x275
the weight felt light on my back but my form is off

Deadlifts:
2x135
2x225
2x275
2x315
1x335

Cable Pullthroughs:
5x50
5x50
5x50
5x50

Decline Bench DB Concentration Leg Curls:
10x15
10x25
10x30
4x40
db was slipping off

DB Walking Lunges:
20x30s
20x30s
 
Back / Biceps:

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

Assisted Pullups:
5x5

Barbell Rows(reverse grip):
5x135
5x135
5x185
5x185

Barbell Rows(normal grip):
5x185
5x225
5x225
5x225

Hammer Strength Iso Rows:
10x90
10x140
10x180
5x230

Machine Curls:
10x25
10x45
10x45
6x70

Lying Cable Curls to the Face:
10x20
10x30
10x50
10x50
 
Ok so I took 2 weeks off. I've been dieting since january 2nd and have lost over 30 pounds. For about a month I was stuck in a plateau. I tried cutting more cals, more cardio, even increasing my cals but nothing worked. I started to feel very tired all the time so I knew it was time for a break. 2 weeks of no cardio or weights. Now Im back and hope to lose another 20-30 pounds. Currently only supps Im taking are multi, whey, fish oil and chromium.

Chest / Triceps:

Incline DB Bench:
10x35s
10x50s
5x70s
5x80s
5x100s

Bench Press:
5x95
5x135
5x185
5x225
5x225

Cable Crossovers:
10x20
10x25
10x25
10x25

PecDec:
10x50
10x70
10x90
10x110

Skullcrushers:
10x50
10x70
10x70
10x70

DB Skullcrushers:
10x30s
10x30s
10x30s
10x30s
 
I got up at 4:30am this morning and made it to the gym. I'm hoping to be able to get 3 days a week with the following routine:
Day1: Chest/Shoulders/Tris
Day2: Legs/Traps
Day3: Back/Bis
I may swap day 2 and 3. Depending on schedule I may have to change to a 2 Day routine.

Chest/Shoulders/Tris
Incline DB Bench:
30s x 20
30s x 20
50s x 12
50s x 12
60s x 10
60s x 10

Machine Flyes:
50x10
50x10
50x10
50x10

DB Side Laterals:
10s x 10
10s x 10
15s x 10
15s x 10

Arnold Presses:
15s x 10
20s x 10
25s x 10
30s x 10

Cable Pressdowns:
30x10
50x10
50x10
50x10

Seated Dips:
90x10
90x10
90x10
90x10
 
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