Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Gettinpumpeds 5x5 log

Week 2 Day Chest/Bis

Incline Bench:
1x10x135
1x10x185
1x5x205
This is still feeling heavy for me but a lot easier than last week.

Flat DB Bench:
1x10x55s
1x10x80s
1x7x100s
I didnt take enough rest inbetween sets so I was feeling tired.
Strenght has dropped on this but Im sure it'll pick back up.
My gym only has up to 100s but Im sure I'll be back to doing over 10 reps soon.

Incline Flys:
1x10x25s
1x10x35s
1x10x45s

Seated BB Curls:
1x10x40
1x10x60
1x10x70

Seated Hammer Curls:
1x10x25s
1x10x35s
1x6x40s

Cable Curls:
1x10x60
1x10x80
1x10x100

This routine is making very tired. Im just not used to doing just 1 or 2 bodyparts a day but I am liking it. I just need to get used to. Overall my workout was a lot better than last week.
 
Week 2 Day 2 Legs/Calves

Squats:
1x8x135
1x8x225
1x6x275

Leg Press:
1x10x2 (45plates per side)
1x10x4
1x10x6
1x8x8

Seated Calf Raises:
1x20x45
1x20x90
1x10x135

Leg Extensions:
1x20x70
1x10x130
1x10x170
1x10x230

Seated Leg Curls:
1x10x70
1x10x110
1x10x130

SLDL:
4x10x135
I do these slow and controlled. I only go low enough to were I feel my hamstrings stretch.

Decline Bench Situps:
2x10xbw

I really need to get back to doing cardio. Im starting to get really tired after my workouts. Overall todays workout was pretty good.
 
Week 2 Day 3 Back/Rear Delts/ Traps

Pullups:
2x5xbw-12

T Bar Rows:
1x10x90
1x10x135
1x10x180
1x10x225

BB Rows:
1x10x135
2x10x185

Incline Rear Laterals:
1x10x5s
3x10x10s

Lat Pulldowns:
1x10x75
1x10x125
1x10x150

Cybex Rear Delt Machine:
4x10x30

BB Shrugs:
2x10x135
2x10x185

Overall todays workout was pretty good.
 
Week 2 Day 4 Shoulders/Tris

Arnold Press:
1x10x30s
1x10x50s
2x7x65s

Incline Bench Side Laterals:
1x10x15s
1x6x25s

Seated Military Press(smith machine):
1x10x135
2x7x185

SkullCrushers(curl bar):
4x10x75

BTN Rope Extensions:
1x10x40
1x10x60
2x10x80

Reverse Grip Cable Extensions(1 arm):
4x10x20
I did these with no rest between sets. I basically just did 1 big set doing 10 on each arm then switching to the next arm with no rest. These gave me a very good pump.

Todays workout was quick. Only took about 30 minutes. I drank a 24oz Monster an hour before I went to the gym so that pretty much got me going. Overall it was pretty good.
 
Week 3 Day 1 Chest/Bis

Incline Bench:
1x10x135
1x10x185
1x6x225
I felt this a lot easier than the last couple of weeks.

Incline Flys:
1x10x30s
1x10x40s
1x10x50s

Cybex Chest Press:
1x10x110
1x10x150
1x10x210
1x10x250

Seated DB Curls:
1x10x30s
1x10x35s
1x10x45s

BB Curls:
1x10x45
1x10x65
1x10x75

Hammer Curls:
1x10x20s
1x10x35s

Overall I had a great workout.
 
Week 3 Day 2 Leg/Calves

Squats:
1x8x135
1x8x225
1x8x275
1x4x315

GoodMornings:
1x8x135
1x8x185
1x6x225

Seated Calf Raises:
1x20x45
1x20x90
1x10x135

Lying Leg Curls:
1x10x70
1x10x90
2x10x110

Crunches:
2x15


Overall todays workout was good. I tried a sample of WTF Pumpd. The taste was bad but the focus and intensity that I felt was good. After the workout I went in to the basketball court and just shot around. I was still energized after this workout. I wouldve done more but I had to leave.
 
Week 3 Day 3 Back/Rear Delts/Traps

Incline Bench Rows:
1x10x30s
1x10x40s
2x12x50s
I was going to start with Deadlifts but some dumbass kids were standing around everywhere that I didnt have any room to deadlift. After rows I went over and grabbed a bar and just started deadlifting and made those dumbass kids move.

Conv. Deads(off 2 45 plates):
1x8x135
3x3x235
My lower back was starting to hurt so I didnt want to push it. I need to really focus on my form when Im lifting off a platform or plates.

Cybex Row Machine:
1x10x70
1x10x110
2x10x130

Cybex Rear Delt Machine:
4x10x30

Decline Bench BB Pullovers:
1x10x30
3x10x40
I did these nice and slow with a good stretch at the bottom. I had never done these on a decline bench. They sure did hit my lats hard.

T Bar Rows:
1x10x90
1x10x135
1x10x180
1x10x225

Lat Pulldowns:
1x10x100
1x6x150
1x4x162.5

Overall my workout was damn good.
 
Week 4 Day 4 Shoulders/Tris

Arnold Press:
1x12x30s
1x12x40s
1x12x50s
1x6x60s

Lateral Raises(elbows bent):
1x10x15s
1x10x20s
1x10x25s

Front Raises:
1x10x15s
1x10x20s
1x10x25s

Cybex Laterals Machine:
1x10x50
1x10x90
2x10x110

Incline SkullCrushers(curl bar):
1x10x45
1x10x65
1x10x85

Close Grip Bench:
1x10x135
1x8x185
1x6x225
1x10x135
I did these nice and slow with elbows tucked to my sides and a really close grip.

Decline Bench Situps:
2x12xbw

Overall I had another good workout.
 
Week 5 Day 1 Chest/Bis

Incline Bench:
1x10x135
1x10x185
1x6x225
1x5x245

Incline Flys:
1x10x30s
1x10x50s
1x6x55s

Reverse Grip Bench:
1x10x95
1x10x135
1x10x155
I really like this exercise. Its just hard for me to unrack the bar but it feels good on my chest.

BB Curls:
1x10x45
1x10x65
1x6x85

Bent Over Concentration Curls:
1x10x15s
2x10x20s
These really had my bis pumping.

Preacher Curls:
1x10x45
1x10x65
1x8x85

Overall todays workout was great.
 
Week 5 Day 2 Legs/Calves

Box Squats:
1x5x135
1x5x225
1x3x275
1x3x315
1x2x365
1x2x405 40lbPR
The next 2 sets I just unracked the weight just so I could get a feel of it.
1x4x455
1x4x505

Front Squats:
1x8x135
2x8x155

Lunges:
1x10x45
1x10x95
1x10x115

Lying Leg Curls:
1x10x70
3x8x110

Seated Calf Raises:
1x20x45
2x20x90

Decline Bench Situps:
2x12xbw

I went in to the gym tired but after a couple sets on squats I felt very energized and pumped. Overall workout was pretty damn good.
 
Week 5 Day 3 Back/Rear Delts/Traps

Deadlift(conventional):
1x5x135
1x5x235
1x5x285

Incline Bench Rows:
1x10x30s
1x10x50s
1x10x60s
1x10x70s

Straight Arm Pulldowns:
1x20x40
3x20x80

Assisted Pullups:
2x8
2x2

Incline Rear Laterals:
1x10x10s
2x10x15s

Cybex Rear Delt Machine:
4x15x30

Rear Shrugs(Smith Machine):
1x10x135
1x10x185
2x10x225

I was drained out after deads. I was pretty going to the gym it might of been because I woke up at 5:30 and did some cardio. Overall my strenght was ok today just a little tired. I might have to start doing deadlifts maybe only 1 every 3-4 weeks.
 
Week 5 Day 4 Shoulders/Tris

Arnold Press:
1x15x30s
1x15x40s
1x15x50s

Seated Front Raises:
1x20x10s
1x20x15s
1x20x20s

Seated Laterals(elbows bent):
1x10x10s
1x10x15s
1x10x20s

DB SkullCrushers:
1x10x30s
2x10x35s

Close Grip Bench:
1x10x135
1x10x185
1x6x225
1x7x225
2x10x135

Rope Pressdowns:
1x15x60
2x15x80

I didnt have much time to workout so everything was done with minimal rest. Overall my workout was pretty good.
 
Week 6 Day 1 Chest/Bis

Incline Bench:
1x5x135
1x5x185
1x5x225
1x3x245
1x2x265

Incline Flys:
1x10x30s
1x10x55s
1x10x60s

Dips:
2x10xbw

Cybex Seated Press:
1x10x110
1x10x170
1x10x210
4x2x230 with about 15 seconds rest between sets.

Preacher Curls:
1x10x45
1x10x65
1x8x85

Seated DB Curls:
1x10x30s
2x10x40s

Overall todays workout was pretty damn good.
 
Week 6 Day 2 Legs/Calves

Squats:
1x10x135
1x10x225
1x8x275
1x4x315

Seated GoodMornings:
1x10x95
3x10x135
This was my first time doing these so I took it light.

Seated Calf Raises:
1x15x45
1x15x90
1x15x135

Seated Leg Curls:
1x10x90
1x10x110
1x10x130

Crunches:
2x15xbw+10

SLDL:
1x10x135
2x10x185
1x10x135
These were done nice and slow. I only went down far enough to get a good stretch on my hamstrings.

Overall my workout was pretty damn good.
 
Week 6 Day 3 Back/Rear Delts/Traps

Incline Rear Laterals:
1x10x10s
2x10x15s

BB Rows:
1x10x135
1x10x185
1x10x225
1x10x135

Incline Bench Rows:
1x10x50s
2x10x60s

TBar Rows:
1x10x90
1x10x135
1x10x180
DropSet
1x10x225,10x180,10x135,10x90
I was exhausted after this. I wanted to call it quits after this.

Straigh Arm Pulldowns:
1x20x40
1x20x60
1x20x80

Lat Pulldowns:
1x10x100
1x10x125
1x10x100

I was very tired after my workout. I just wanted to go home and lay on the floor. Overall my workout was pretty damn good.
 
Week 6 Day 4 Shoulders/Tris

Close Grip Bench:
1x10x135
1x10x185
2x6x225

DB SkullCrushers:
1x10x30s
1x10x35s
1x10x40s

Military Press:
3x5x135

DB Raises:
1x20x15s
1x20x20s
1x12x30s

Lateral Raises:
1x10x15s
1x10x20s
1x10x25s

I was kinda tired in the gym today but that had to be because of all the overtime I've been putting in at work. Overall the workout was ok.
 
Week 7 Day 1 Chest/Bis

Incline Bench:
1x10x135
2x5x225
1x4x225

DB Bench:
1x10x60s
1x10x80s
1x10x100s
Thats the biggest dbs my gym has.

DB Flys:
1x10x30s
1x10x50s
1x10x60s

Preacher Curls:
1x10x45
1x10x65
1x10x85

Seated BB Curls:
1x10x40
1x10x60
1x10x70

Cybex Machine Curls:
1x10x30
3x10x50

Double Bicep Cable Curls:
1x10x20
1x10x30
2x10x40

I wasnt feeling in on the inclines today. I think it was from going too early to the gym. I got a really good pump in my arms today. Overall the workout was pretty good.
 
Week 7 Day 2 Legs/Calves

Squats:
1x10x135
1x10x225
1x8x275
1x6x315

GoodMornings:
2x5x135
2x5x185

Seated Calf Raises:
1x20x45
1x20x90
1x20x135

Front Squats:
2x2x135
1x2x185
1x2x225
I did these with little rest in between sets.

Lying Leg Curls:
1x10x70
1x10x90
1x10x110
1x6x130

Seated Leg Curls:
1x100x50(rest pause)

Todays workout was pretty good. My form didnt feel good on squats but they sure are starting to feel light.
 
Week 7 Day 3 Shoulders/Tris

Military Press:
1x5x95
1x5x135
1x5x155

Standing Laterals:
2x10x20s
1x10x25s

CG Bench:
1x10x135
2x10x185
I did these with a very close grip and elbows tucked in. I dont go all the way down on these since Im not trying to work chest. I stop about an inch or 2 above my chest.

DB SkullCrushers:
1x10x30s
1x10x40s
1x10x45s

JM Presses:
1x10x30s
2x10x40s

I had about 30 minutes to workout before the gym closed so I didnt rest much between sets. I actually didnt feel so tired even with so little rest. Overall my workout was pretty good.
 
Week 8 Day 1 Chest/Bis

Incline Bench:
1x10x135
1x10x185
1x8x225
1x2x265

Flat DB Bench:
1x10x60s
1x10x80s
1x7x100s
I did the last set with a good pause at the bottom of each rep.

Incline Flys:
1x10x30s
1x10x55s
1x10x60s

Incline Bench DB Curls:
1x10x20s
2x10x20s

Bent Over Concentration Curls:
1x10x20s
1x10x25s
1x10x30s

BB Curls:
2x10x45(close grip)
2x10x45(wide grip)
I did these with very little rest as a burnout.

Workout was pretty good. I left the gym with a good pump in my bis.
 
I took the rest of the week off. I've been working lots of overtime and we're having to do lots of new training at work that I've been very tired. I decide a little rest should be good. Im going to switch it up again. Im going to be doing a 5x5 3 day a week routine. I chose this because I think its a good way to get some more strenght. I started today since I wont be able to make it tomorrow.

Week 1 Day 1

Squats:
1x5x135
5x5x225
My right leg wasnt feeling too good. I had some kind of sharp pain that went away on my last set.

Pendlay Rows:
5x5x95
I've never done these before so I went very light to get a good feel and work on my form.

Bench:
1x5x135
1x5x185
5x5x225

Hypers:
1x10xbw
2x10xbw+25

Decline Bench Situps:
2x10xbw

I was kinda tired today in the gym. Im going to be adding maybe 5-10 pounds a week on my lifts. I dont want to get burned out too fast on this routine.
 
Week 1 Day 2

Front Squats:
1x5x95
1x5x115
1x5x135
1x5x145

Deadlift(sumo):
1x5x135
1x5x185
1x5x235
1x5x255

Military Press:
1x5x85
1x5x95
1x5x115
1x5x135

Decline Bench Situps:
2x10xbw

Wide Grip Pullups:
2x5xbw-40

Narrow Grip Pullups:
2x5xbw-40

Everything was pretty light today. I really need to bring up my pullups so I'll be working on that. I made sure to have strict form on everything. Overall my workout was great.
 
Week 1 Day 3

Squats:
1x5x135
1x5x185
2x5x225
1x3x245
1x8x185

Pendlay Rows:
2x5x95
2x5x105
1x3x115
1x8x95

Bench:
1x5x135
1x5x185
2x5x225
1x3x235
1x8x185

Narrow Grip Pullups:
2x8xbw-52

Dips:
2x10xbw

Decline Bench Situps:
2x10xbw

Todays workout went by pretty quick. Im still going light on everything. Overall my workout was pretty good.
 
Week 2 Day 1

Squats:
1x5x135
1x5x225
5x5x245

Pendlay Rows:
1x5x95
1x5x115
3x5x135

Bench:
1x5x135
5x5x245

Cable Pull Throughs:
1x8x60
2x8x80

Face Pulls:
1x8x40
1x8x60
1x8x80

Decline Bench Situps:
2x10xbw

Todays workout was pretty good. I've never done face pulls before, but after trying them I know that I'll keep doing them. They felt good.
 
Week 2 Day 2

Front Squats:
1x5x95
1x5x115
1x5x135
1x5x185

Military Press:
1x5x95
1x5x115
1x5x135
1x5x145

Deadlifts(sumo):
1x5x135
1x5x185
1x5x235
1x5x285

Narrow Grip Pullups:
1x5xbw-40
2x5xbw-32

Cable Pull Throughs:
1x8x80
2x8x100

Decline Bench Situps:
1x10xbw
1x10xbw+25

My inner right thigh is still bothering me a little. It normally goes away after doing a couple of sets. I think I will need to do some hip abductors and adductors to help it out. Overall my workout was pretty good.
 
Week 2 Day 3

Squats:
1x5x135
1x5x185
1x5x225
1x5x245
1x3x265
1x8x225

Pendlay Rows:
1x5x95
1x5x115
2x5x135
1x3x145
1x8x95

Bench:
1x5x135
1x5x185
1x5x225
1x5x245
1x3x255
1x8x225

I only had about 30 minutes to workout. I was tired going into the gym. The little rest I took between sets really wore me out. Once I got around to bench I was very tired. Overall I should have stayed home and got some rest and should've just went to the gym tomorrow.
 
Week 3 Day 1

Squats:
1x5x135
1x5x225
5x5x265

Pendlay Rows:
1x5x95
1x5x135
5x5x145

Bench:
1x5x135
1x5x185
1x5x225
2x5x265

Face Pulls:
1x8x80
2x8x100

Lying Power Crunch Machine:
2x15xbw+10

I drank 2 full cups of coffee. It really got me going today. Workout was great.
 
Week 3 Day 2

Deadlifts(sumo):
1x5x135
1x5x185
1x5x235
1x5x295

Front Squats:
1x5x95
1x5x135
1x5x185
1x5x195

Military Press:
1x5x95
1x5x135
1x5x145
1x5x150
I had to use a little leg drive on last set.

Narrow Grip Pullups:
1x5xbw-52
1x5xbw-40
1x5xbw-28

Pull Throughs:
1x8x80
2x8x100

Decline Bench Situps:
2x10xbw

I had to start with deads since the squat rack was being used. Overall workout was ok.
 
Week 4 Day 1

Bench:
1x5x135
1x5x185
1x5x225
1x5x265
1x4x275

Squats:
1x5x135
1x5x225
1x5x275
2x5x295

Pendlay Rows:
1x5x135
2x5x155
2x5x165

Hip Adductors:
2x20x90

Hip Abductors:
2x20x90

Face Pulls:
1x8x80
1x8x100

Todays workout was pretty good. I was only going for 270 on bench but decided to do 275. I didnt get all 5 reps but Im sure next week I'll get all 5.
 
Thanks nycste.

Week 4 Day 2

Deadlift(sumo):
1x5x135
1x5x185
1x5x235
1x5x305

Front Squats:
1x5x95
3x5x135
I took it easy on squats. My lower back was really pumped.

Military Press:
1x5x95
3x5x135

Decline Bench Situps:
2x10xbw

Narrow Grip Pullups:
1x5xbw-52
1x5xbw-28

I was very tired from work but managed to make it to the gym. I started with deads otherwise I wouldnt have managed to get all my reps on them.
 
i realize ur lower back was hit harder from deads then front squats but do you think you feel more back doing normal squats or front squats im just curious
 
I feel more back with regular squats. If I do front squats first I really wont feel anything in my back. Front squats work my quads a whole lot more though.
 
Week 4 Day 3

Squats:
1x5x135
1x5x225
1x5x275
1x5x315
1x3x335
1x8x225

Pendlay Rows:
1x5x95
1x5x135
2x5x155
My lower back was soo damn pumped that I had to stopped there.

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x3x295
1x8x225
I was only going to go up to 285 but I couldnt find any 5 pound plates.

Overall my workout was pretty damn good.
 
Week 5 Day 1

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x4x295 Spotter helped on the 5th rep

Squats:
1x5x135
1x5x225
1x5x275
1x5x315
1x5x335 PR- I've squatted heavier but have never done 5 deep full reps with this weight

Pendlay Rows:
1x5x135
2x5x155
1x5x175
1x5x185

Decline Bench Situps:
2x10xbw

Face Pulls:
1x8x60
1x8x80
1x8x100

I started out with bench today, both squat rack and benches were being used so I had to wait for a bit. I cant wait to buy my own power rack and bench. Overall my workout was damn good.
 
Week 5 Day 2

Front Squats:
1x5x95
2x5x135
1x5x185
1x5x225 I racked the weight on the 3rd rep, waited a few seconds and knocked out the last 2

Military Press:
1x5x95
3x5x135

Deadlifts(sumo):
1x5x135
1x5x185
1x5x235
1x5x285
1x5x335 I used a belt and straps on this set.

Decline Bench Situps:
2x10xbw

Straps really made the weight feel a lot lighter on deadlifts. I dont like to use straps but I broke my right hand a few years back which really makes it hard to keep my grip tight. Overall workout was damn good.
 
Gettinpumped said:
Week 5 Day 2

Front Squats:
1x5x95
2x5x135
1x5x185
1x5x225 I racked the weight on the 3rd rep, waited a few seconds and knocked out the last 2

Military Press:
1x5x95
3x5x135

Deadlifts(sumo):
1x5x135
1x5x185
1x5x235
1x5x285
1x5x335 I used a belt and straps on this set.

Decline Bench Situps:
2x10xbw

Straps really made the weight feel a lot lighter on deadlifts. I dont like to use straps but I broke my right hand a few years back which really makes it hard to keep my grip tight. Overall workout was damn good.
Click to expand...

yea man nice :bb3:
 
Week 5 Day 3

Bench(fatbar):
1x5x155
1x5x185
1x5x225
1x5x275
1x2x295
1x8x225

Squats:
1x5x135
1x5x185
1x5x225
1x5x275
1x5x315
1x8x225

Pendlay Rows:
2x5x135
2x5x185

Todays workout wasnt so good. My strenght was down and my lower back was killing me. The area the power rack is in doesnt seem to be leveled so when I squat I feel it in my lower back. I went to a different gym today and everything just felt off.
 
Well Im back after taking 2 weeks off. I went to San Diego to be with my brother. He has been fighting leukemia for over 2 years. My mom called us and told us my brother had very little time left. Me and my family flew out there that day. My brother died on his birthday Aug 2nd. I stayed there for a week and then we all flew back to Houston on last Tuesday. Funeral was last Thursday. I took the remaining week off to be with my family. Today was the first day back at the gym. I really wasnt sure what to do so I just did ME upper. I guess I'll stick to westside for a few weeks. Heres how it went.

Week 1 Day 1 ME Bench

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x1x295
I stopped here today. I didnt want to push it on my first day back.

Incline Bench Skullcrushers(curl bar):
2x10x65
1x10x85

OH DB Extensions:
1x10x55s
1x10x70s
1x10x80s

Face Pulls:
1x10x60
1x10x80
1x10x100
 
Week 1 Day 2 ME Lower

GoodMornings:
1x5x135
1x5x185
1x3x225
1x3x245
1x5x185

PullThroughs:
1x8x60
2x8x80

Hypers:
3x10xbw

Seated Leg Curls:
1x8x70
1x8x90
1x8x110

Decline Bench Situps:
2x10xbw
 
Week 2 Day 1 ME Lower

GoodMornings:
2x5x135
2x3x185
1x3x225
1x1x245
3x1x255

Pullthroughs:
1x8x80
2x8x100

Hypers:
1x10xbw
2x10xbw+25

Seated Leg Curls:
1x8x70
1x8x90
1x8x110

Decline Bench Situps:
2x10xbw
 
Thanks nycste. I still need to work on those goodmornings.

Week 2 Day 2 ME Bench

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x1x295
1x1x315 This went up pretty easy
1x0x335 I came up halfway and spotter had to help out. I was pretty disappointed since 315 was easy, I thought this wouldnt be too bad.

OH DB Extensions:
1x10x55s
1x10x80s
1x8x100s

FacePulls:
1x10x60
1x10x100
1x10x120

Barberll Rows(Reverse Grip):
1x5x135
2x5x185

Upright Rows(Wide Grip):
1x5x65
2x5x85
 
Week 2 Day 3 DE Squat

Box Squat:
8x2x225 about 20 seconds rest

Leg Press:
6x3x5plates each side with maybe 20 seconds rest

Lying Leg Curls:
1x8x70
1x8x90
1x8x110

Hypers:
3x10xbw

Decline Bench Situps:
2x10xbw
 
Week 2 Day 4 DE Bench

Bench:
8x3x135
I took about 20 seconds rest between sets

Incline DB Skullcrushers:
1x8x20s
3x8x30s

Tricep Cable Extensions:
1x10x80
3x10x100

Face Pulls:
1x10x60
3x10x80

Wide Grip Pullups:
1x8xbw-52
2x5xbw-52

DB Front Raises:
1x10x15s
3x10x20s

I've been feeling some slight pain on my right pec. Today if felt good but after the bench sets I felt it again. I might have to take some time off bench to let it heal. I think I must've strained it last me bench day. Hopefully it heals up quick.
 
I'm a big fan of resting the muscles for a good week to allow for proper rest/gains.....

Thats why I don't do this kinda routine...

Can someone explain how doing squats repeatedly 5 days in a row every week on end is not counterproductive to say the least...I mean when I do legs I can barely walk the next day,let alone squat some more...same with any muscle group,hit it hard,let it rest repair itself for the next week...
 
Week 3 Day 1 ME Squat

GoodMornings:
2x5x135
1x3x185
2x2x225
2x2x245
1x1x265
Some old guy told me I was going to hurt myself squatting this way, when I told him I was doing goodmornings he was like whats that.

Squats:
2x5x135
I did these so that old guy could see I knew how to squat. I shouldve told him to show me how to squat. Im sure he wouldve done some type of quarter squat.

Hypers:
1x10xbw
2x10xbw+25
My lower back was pumping after these, so I took it light on pullthroughs.

Pullthroughs:
3x10x60

Seated Leg Curls:
1x10x70
1x10x90
1x10x110

Decline Bench Situps:
2x10xbw
 
Week 3 Day 2 ME Upper

Military Press:
1x5x95
1x5x115
1x5x135
1x2x145
1x2x155
1x1x165
1x1x175 PR I think

OH DB Extensions:
1x8x55s
1x8x70s
1x8x80s

1 Arm DB Rows:
1x8(each arm)x55s
1x8x60s
1x8x65s

Seated Machine Rows:
1x8x70
1x8x110
1x8x150

DB Front Raises:
1x10x15s
2x10x20s
 
Week 3 Day 3 DE Squats

Box Squats:
8x2x135 About 20 seconds rest maybe less

Lunges:
1x10x45
1x10x95
1x10x135

Lying Leg Curls:
1x8x70
1x8x90
1x8x110

Hypers:
3x10xbw

Pullthroughs:
3x8x60

Machine Crunches:
2x10xbw

Decline Bench Situps:
2x10xbw
 
You must log in or register to reply here.
Back
Top