Gettinpumpeds 5x5 log

Week 3 Day 3 Chest/Shoulders

Giantset
Shoulder Press, Front Raises, Rear Laterals, Cable Laterals:
3x10 for each exercise no rest between exercises

Triset
HS Seated Press, HS Incline, HS Decline:
3x10 for each

Cable Press:
3x10x30
1x10x42.5

Stairmaster:
15 minutes

Videos will be uploaded soon.
Im will be doing lots of supersets, tri sets, giantsets and dropsets for our next workouts. My friend that I've been training these last 2 weeks has already dropped a good 10 pounds. This cardio is kicking my ass.
 
:goodpost:

looks like you've come a long way bro. keep it up.

i'm gonna be starting a 5x5 hybrid pretty soon; i don't know if i'll log it here tho.
 
Thanks man.

Week 3 Day 4 Back/Tris

Giantset
LatPulldowns, DB Rows, Tbar Rows, Face Pulls, Seated Rows:
3x10x each exercise

DB OH Extensions:
1x10x50
1x10x70
1x10x90

Incline Cable Extensions:
2x10x50
dropset
90 reps, started from 50 and worked my way down the rack

Reverse One Arm Cable Extensions:
3x10/10x10

HS Dips:
3x20x90

Stairmaster:
10 minutes

Video will be uploaded soon.
 
Week 3 Day 5 Legs/Bis

Leg Extensions:
1x10x120
1x10x140
1x10x160

Hack Squat:
1x8x90
3x8x180
These are done all the way down.

SLDL:
3x8x135

Calf Extensions:
1x20x45
1x20x90
2x20x135

Seated Alternate DB Curls:
1x20x20s
1x20x25s
1x20x30s

Hammer Curls:
1x20x30s
2x20x40s

Reverse Grip Curls:
4x10x40
2 close grip, 2 wide grip about 30 seconds rest between sets

Lying Cable Curls to the Face:
3x10x30

My left heel was hurting a bit so I didnt feel like doing any squats and making it worse.
 
Week 4 Day 1 Push

Incline Bench:
1x5x135
1x5x185
1x3x225
1x3x245

OH Press:
1x3x95
1x3x135
2x3x155

Skullcrushers(fixed curl bar):
3x3x100
2x3x110 PR
These were the heaviest fixed curl bars.

Stairmaster:
10 minutes

Machine Abs:
2x20x50

My left shoulder was bothering me a bit. I did some stretches and some rotator cuff work with a 5lb plate. After a few incline sets the shoulder felt ok. I didnt want to push it though.
 
Week 4 Day 2 Push

RackPulls(4th pin above knee):
1x5x135
1x5x225
1x5x315
1x5x405
1x3x455

Shrugs(behind the back):
2x5x135
2x5x185
1x5x225

Barbell TBar Rows:
1x5x1 plate
1x5x2 plates
1x5x3 plates
1x5x4 plates
2x5x5 plates

Stairmaster:
10 minutes

Abs Machine:
2x20x50
 
Week 4 Day 3 Chest/Shoulders

HS Press:
3x8x90
2x8x180
2x8x230

Smith Machine Incline Press:
1x10x135
1x10x185
2x10x225
1x6x275

Incline DB Flyes:
1x8x40s
1x8x50s
2x8x60s

1 Arm DB Laterals:
1x10x10s each arm
1x10x15s
1x10x20s

Shoulder Press Machine:
1x8x100
1x8x120
1x8x140
1x4x180

Rear Delt Machine:
3x15x70 Holding each rep for about a 1 second pause
 
Week 4 Day 4 Back/Tris

Chest Supported TBar Rows:
1x8x45
1x8x70
1x8x90
1x8x115

1 Arm DB Rows:
1x8x40 each arm
1x8x60
1x8x70
1x8x80

Lat Pulldowns:
1x8x120
2x8x160

Machine Rows:
4x8x130


Cable Pushdowns(vbar):
3x8xstack

DB OH Extensions:
1x8x65
1x8x80
1x6x100 Left shoulder started to hurt so I stopped.

HS Dips:
1x20x90
2x20x140

Stairmaster:
15 minutes

Tomorrow is legs/bis. I think after tomorrow I may take the rest of the week off from lifting just to let my shoulder heel. Yesterday I went to the Kemah Boardwalk and I played that game where u take some big hammer and you have to bring it down hard to see how high u score. I'll upload a vid of that soon so u see what Im talking about, but I think that maybe why my shoulder was hurting today.
 
Heres a video of the High Striker.

[nomedia="http://www.youtube.com/watch?v=esQrqu4CKmc"]YouTube - Broadcast Yourself.[/nomedia]
 
Week 4 Day 5 Legs/Bis

Leg Extensions:
3x10x140

Squats:
1x10xbar
1x10x135
1x10x225
1x10x315 PR for reps

Hack Squats:
1x8x90
1x8x180
1x8x270

Lying Leg Curls:
1x10x50
1x10x90
1x10x110

Rotary Calf ss Calf Raises:
3x20x150 ss 10x100

Preacher Curls:
2x10x50 close grip
2x10x50 wide grip

Lying Cable Curls to the Face:
1x10x30
3x10x50

No cardio today. The squats was enough cardio for me.
 
I decided to just do mainly cardio for the rest of the week and maybe next week just depends on how my left shoulder feels.

Stairmaster:
20 minutes

Treadmill:
15 minutes

Abs Machine:
4x20x50

Calf Extensions:
1x20x90
2x20x135

Seated Calf Raises:
3x20x90
 
thanks neoborn.

Stairmaster:
20 minutes

Treadmill:
20 minutes

SLDL:
1x8x135
1x8x185
1x8x225

Seated Leg Curls:
1x8x60
1x8x100
3x8x120

Lying Leg Curls:
1x8x70
1x8x90
2x8x110
 
Treadmill:
20 minutes

Lat Pulldowns:
2x10x55
2x10x85
2x10x100
2x10x120

Stiff Arm Pulldowns:
1x10x30
1x10x42.5
2x10x50

Cable Rows:
2x10x70
2x10x100
1x10x120
1x10x140

HS Pulldowns:
2x10x90
1x10x140
1x10x180
1x10x230
1x10x270

Abs Machine:
1x20x50
1x20x90

I did everything nice and slow to ensure my shoulder doesnt start to hurt.
 
I decided to switch it up again. This time I will focus more on my lower body. The last routine only had one day of lowerbody. This one will have 2 days. Heres what I'll be doing:
Day 1- Legs, mainly quads, calves
Day 2- Chest
Day 3- off
Day 4- Arms
Day 5- Back, Hamstrings, calves
Day 6- Shoulders
Day 7- off

Week 1 Day 1 Quads/calves

Treadmill:
15 minutes

Squats:
1x15x45
1x15x135
2x15x225

Leg Press:
1x15x4 plates
1x15x8 plates
1x15x12 plates
1x15x16 plates PR for reps

Hack Squat:
3x10x90 My legs were too pumped to go any heavier.

Calves Extensions:
2x20x90
1x20x135

Seated Calve Raises:
3x20x90
 
Week 1 Day 2 Chest

HS Press:
4x15x90
I did each rep nice and slow and got a damn good pump.

Incline Smith Machine:
1x15x95
2x15x135
I stopped there I was only feeling my shoulder hurt.

HS Incline Press:
6x15x90

Machine Flyes:
1x15x25
1x15x55
1x15x80
2x15x115

Treadmill:
20 minutes

I took it easy today. I made sure to warm up my shoulder really good but it was still bothering me some. The part that bothers me is right below my side delt. Not sure what thats called. It does seem to have gotten better though.
 
Week 1 Day 3 Arms

Treadmill:
15 minutes

Rope Pushdowns:
1x15x20
1x15x30
6x15x35

Skullcrushers:
6x15x50

Curls(curlbar):
4x15x40
2 wide, 2 close
very little rest, my arms felt like they were going to explode

Reverse Curls:
4x15x20

Lying Cable Curls to the Face:
4x15x30

Great workout today. I went in sleepy and tired but after the cardio I was wide awake and ready to hit the weights. I got a damn good pump in my arms.
 
Week 1 Day 4 Hamstrings/Back

Lying Leg Curls:
1x15x50
4x15x70

Seated Leg Curls:
2x15x60
2x15x80

SLDL:
1x10x135
1x10x185
1x10x225

CG Lat Pulldowns:
1x15x85
4x15x100

HS Lat Pulldowns:
1x15x90
2x15x140
1x15x180

1 Arm DB Rows:
1x15 each arm x30
1x15x40
1x15x50
1x15x60

I had a damn good pump in my lats. I made sure to not take too much rest between sets which was very tiring but fun because of the mad pump. No need for cardio as I feel this was plenty for me.
 
Week 1 Day 5 Shoulders

Machine Shoulder Press:
2x20x30
1x20x40
1x20x60
1x20x80
1x20x100
1x20x120

DB Laterals:
4x15x10s

Lateral Machine:
4x15x50

Rear Delt Machine:
8x15x70

Machine Shoulder Press:
Dropset total of 50 reps
140,120,100,80,60,40,30

That was it for today. My shoulders were fried. I didnt do any freeweight presses because I dont want to hurt my shoulder. I did try using the Hammer Strength Shoulder Press but that was only agrivating my shoulder so I stopped it.
 
Week 2 Day 1 Quads/Calves

Treadmill:
15 minutes

Squats:
1x15x45
1x15x135
1x15x225

Box Squats:
1x15x275
1x10x315
1x10x365
About a 1 sec pause at the bottom of each rep.

Hack Squats:
1x10x90
2x10x140

Seated Calves Extensions:
3x20x90

I didnt have a whole lot of time so I just did what I could. Box squats felt great. Its been a while since I've done those
 
Week 2 Day 2 Chest

HS Press:
2x15x90
1x10x140
1x10x180
Shoulder felt good here, no pain.

Incline DB Flyes:
2x15x15s
4x10x30s
I did feel a little something in my shoulder but nothing bad. I took it easy on this.

Machine Flyes:
1x10x70
1x10x100
2x10x115

Cable Crossovers:
1x10x15
1x10x25
4x10x30

Overall workout was pretty good. Im still not going heavy at all. I dont want my shoulder hurting again. The pain seems to have gone but Im still taking it easy. I kinda like these high reps.
 
Week 2 Day 3 Arms

Treadmill:
15 minutes

Rope Pushdowns:
1x15x30
4x10x50

Skullcrushers:
1x10x40
1x10x60
4x10x80

OH Extensions:
4x10x65
I stopped there because I felt a little discomfort in my shoulder again.

Alternate DB Curls:
1x20x20s
3x10x30s
1x10x40s

Curlbar Curls:
1x15x30
1x12x40
1x10x50
1x8x60
1x6x70
1x4x80
1x4x90

Abs Machine:
2x20x90

My db curls were done with one arm paused at the top then curling the other arm. I'll see if next week I post a video of them. It makes them a lot harde and u get a way better pump.
 
Week 2 Day 4 Hamstrings/Back

Treadmill:
15 minutes

Lying Leg Curls:
1x15x50
1x15x70
1x15x90
1x15x110

Seated Leg Curls:
1x15x60
3x18x80

Seated Rows:
1x10x100
1x10x120
1x10x140
1x10x160
1x10x200

Face Pulls:
2x10x50
2x10x65

HS Pulldowns:
1x10x90
1x10x180
2x10x230

That was it for today. I think next week I will make an appointment to see my doc. My left shoulder still bothers me. Its not bad but sometimes the littlest things make it hurt and sometimes it feels fine.
 
I've been sick the past week. I had a very bad cold. My whole family was sick this week which kept me from doing anything. I still feel a little sick but the medicine I've been taking has really helped me out.

Quads

Treadmill:
15 minutes

Hack Squat:
1x10x90
2x10x180

Front Box Squats(smith machine):
1x10x135
1x10x185
1x10x225

Leg Extensions:
4x10x80

I stopped there. I was feeling very tired, Im still a little sick.
 
Chest

Treadmill:
15 minutes

Bench Press:
1x10x45
2x10x135
2x10x185
1x6x225
It felt pretty good to bench. My shoulders felt fine on this. I did each rep nice and slow with good control.

Machine Flyes:
1x10x70
3x10x100

Incline DB Flyes:
4x10x30s
 
So I guess I thought my sickness was over but it wasnt. I went to see the doc and was told I have a sinus infection. I got some medicine which seems to be working really good. I felt a whole lot better the very next day. I decided to hit the gym today.

Arms

Treadmill:
15 minutes

Rope pushdowns:
2x15x20
2x15x35
2x15x50

CGBP:
1x10x45
2x10x135
1x10x185

Skullcrushers:
1x10x50
1x10x70
1x10x90

Alternate DB Curls:
1x10x20s
1x10x25s
1x10x30s

Double Bicep Curls:
1x10x15
1x10x20
1x10x25
 
Hamstrings/Back

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

Seated Leg Curls:
1x10x60
1x10x80
2x10x100

Reverse Grip Lat Pulldowns:
1x10x75
1x10x100
1x10x120
1x10x140

Bent Rows:
4x10x135
I did these nice and slow to work on my form.

Seated Rows:
1x10x100
1x10x140
1x10x180
1x10x200

Abs Machine:
2x20x90
 
Shoulders

Treadmill:
15 minutes

Machine Shoulder Press:
1x10x40
1x10x60
1x10x80
2x10x100

DB Raises:
1x10x10s
2x10x20s
1x10x25s

1 Arm DB Laterals:
1x10x10 each arm
3x10x15

Incline Bench Laterals:
1x10x10
3x10x15

Reverse Flye Machine:
1x10x75
3x10x100
 
Quads,Calves

Treadmill:
15 minutes

Front Box Squats(Smith Machine):
1x10x135
1x10x185
1x10x225
1x10x275

Leg Press:
1x10x6 plates
1x10x10 plates
1x10x14 plates
1x10x18 plates

Rotary Calves:
3x20x90

The front squats really drained me out.
 
Chest

Treadmill:
15 minutes

Bench Press:
1x10x45
1x10x135
1x10x185
1x10x225
1x5x275

Incline DB Press:
1x10x50s
1x10x80s
1x10x100s

Cable Crossovers:
1x10x20
3x10x30

Machine Flyes:
1x10x70
1x10x100
2x10x130
 
Arms

HS Dips:
1x20x90
3x10x180

JM Presses:
1x10x20s
1x10x30s
1x10x40s

Skullcrushers ss CG Press:
1x10x50/10x50
1x10x70/10x70
1x10x90/10x90

DB Skullcrushers:
3x10x30s

DB Curls:
1x10x15s
1x10x20s
1x10x25s
1x10x30s

Curls ss Hammer Curls:
4x10x40/20x30s

Today I had a damn good workout. Arms felt like they were going to explode.
 
Hamstrings/Back

Lying Leg Curls:
2x10x50
1x10x90
1x10x110

SLDL:
1x10x135
2x10x185

1 Arm DB Rows:
1x10x35s each arm
1x10x55s
1x10x75s

Lat Pulldowns:
1x10x100
2x10x140

Face Pulls:
1x10x30
2x10x50
1x10x65

No cardio for today.
 
Shoulders

Treadmill:
15 minutes

Machine Shoulder Press:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120
1x10x140

DB Shoulder Press:
1x10x40s
1x10x50s
1x10x60s
1x10x75s

Seated Front DB Raises:
1x10x15s
1x10x20s
1x10x25s

Cable Crossovers:
1x10x15
2x10x20
1x10x30
 
Quads/Calves

Squat:
2x5x45
1x5x135
1x5x225
1x5x275
1x5x315

Hack Squat:
1x5x90
1x5x180
1x5x270

Leg Extensions:
1x10x60
1x10x100
1x10x120
1x10x140

Seated Calf Extensions:
4x20x150

No cardio today.
 
Chest

Bench Press:
2x10x45
1x10x135
1x10x185
1x10x225
1x3x275 this felt too heavy.

DB Bench:
1x10x60s
1x10x80s
1x5x100s
1x3x120s

Incline DB Flyes:
1x10x35s
1x10x45s
1x10x55s

Cable Flyes:
4x10x15

HS Press:
1x10x90
1x10x140
2x6x180

I havent been eating well at all. I've only been eating maybe 3 times a day and each meal has been some sort of junk food. I need to get back to eating 6-7 times a day with no junk food.
 
Arms

Rope Pushdowns:
2x10x20
2x10x30
2x10x50

Skullcrushers ss CG Press:
1x10x50/10x50
1x10x70/10x70
1x10x90/10x90

Tate Presses:
2x10x20s
1x10x30s

HS Dips:
1x10x90
1x10x140
1x10x180
1x10x230

Curls(curlbar):
1x10x20 cg
1x20x20 wg
2x10x50 cg
2x10x50 wg
These were done with little rest.

Double Bicep Curls:
3x10x15
 
Hamstrings/Back

Lying Leg Curls:
2x10x50
1x10x70
1x10x90
1x10x110

SLDL:
1x10x135
2x10x185

HS Lat Pulldowns:
1x10x90
1x10x180
1x10x270

Face Pulls:
2x10x30
2x10x50
1x10x65
1x10x80

Assisted Pullups:
3x5

No cardio for today.
 
Shoulders

Machine Shoulder Press:
1x15x40
1x15x60
1x10x80
1x10x100
1x10x120
1x10x140
1x10x160

DB Shouler Press:
1x10x35s
1x10x55s
1x10x65s
1x10x75s

Incline Bench 1 Arm Laterals:
3x10x15s

Incline Bench Reverse Laterals:
3x10x15s

Rear Delt Machine:
2x10x70
2x10x100

No cardio today.
 
Wow, I didnt even realize its been almost 2 years. Time really flies. Well since I've been logging my workouts I noticed I've been a whole lot more consistent with my workouts.

I decided to get back to a Westside Routine. I got tired of the previous 5 day split. I did feel good for a while but its time to get back to what I like best and thats heavy lifting. Workout split will be Monday,Tuesday, Thursday,Friday.
ME Squat/Deadlift
ME Bench
DE/RE Bench
DE/RE Squat/Deadlift

ME Squat:
2x5x45
1x5x135
1x1x225
1x2x275
1x1x315
1x1x335
1x1x355

Barbell Rows:
2x10x135
1x10x155

Lat Pulldowns:
1x10x100
2x10x140

DB Shrugs:
1x10x70s
1x10x80s
1x10x90s

Machine Abs:
1x20x50
1x20x90

Workout was pretty good.
 
ME Bench

Bench:
2x5x45
1x5x135
1x5x185
1x5x225
1x1x275
1x1x295
1x1x305

JM Presses:
1x8x30s
4x8x50s

Tricep Pressdowns(vbar):
1x8x50
1x8x80
1x8xwhole stack

Seated DB Raises:
1x8x15s
3x8x25s

Assisted Pullups:
3x5

Another solid workout.
 
DE Squat

Box Squat:
8x3x185

SLDL:
1x5x135
2xx5x185
1x5x225

Lat Pulldowns:
1x8x100
1x8x140
1x8x160

Machine Abs:
2x20x90

Another great workout.
 
DE Bench

Bench(dbl minis):
8x3x135

3 Board Bench:
1x6x135
1x6x225
1x6x275
1x5x275

Rope Pushdowns:
1x8x15
1x8x30
1x8x50
1x8x65

That was it for today. I didnt have much time to finish my workout as I was in a hurry. My speed on bench wasnt as fast as before. I may have to lower the wieght down a bit and practice more on speed. 3 Boards were done with a good pause on each rep.
 
ME Squat

Squat:
1x5x45
2x5x135
1x5x225
1x3x275
1x1x315
1x1x335
1x1x355
1x1x365

Barbell Rows:
1x8x135
1x8x155
1x8x175

Lat Pulldowns:
1x8x100
1x8x140
1x8x160

DB Shrugs:
1x8x70s
1x8x80s
1x8x90s

Machine Abs:
2x20x90

Awesome workout today.
I'll upload a video of my squats in a bit.
 
ME Bench

Bench:
2x5x135
1x5x185
1x5x225
1x1x275
1x1x295
1x1x315

DB JM Presses:
1x8x40s
2x8x50s

Tricep Pressdowns(vbar):
3x8xwhole stack

Seated DB Raises:
1x8x10s
1x8x20s
1x8x30s

Assisted Pullups:
3x5

Another great workout.
 
DE Squat

Box Squat:
8x3x225
These were actually faster than the 185 I did last week.

SLDL:
1x5x135
1x5x185
2x5x225
These felt a lot lighter than usual.

Lat Pulldowns:
1x8x100
1x8x140
1x8x160

DB Shrugs:
1x8x70s
1x8x90s
1x8x100s

Machine Shrugs:
2x20x90

Another great workout.
 
donated blood on Friday so I missed my workout on Saturday.
I didnt want to do anything heavy the very next day. Last time I did that I felt weak and dizzy.

ME Squat

Squat:
2x5x135
1x5x225
1x3x275
1x3x315
1x1x335

Barbell Rows:
1x8x135
1x8x155
1x8x175

Lat Pulldowns:
1x5x100
1x5x140
1x5x160
1x5x180

DB Shrugs:
1x8x80s
1x8x90s
1x8x100s

I felt tired today. I didnt push it much on squats.
 
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