Gettinpumpeds 5x5 log

Well I went back to the gym today after about a 2 week off period. This week will be sort of a deload week.

Deload Squat

Treadmill
20 minutes

Squat:
1x5x45
1x5x135
1x5x225
1x5x275

Barbell Rows:
3x5x135

Lat Pulldowns:
1x5x100
1x5x140
1x5x160

DB Shrugs:
1x10x75s
2x10x85s
 
Deload Bench

Treadmill:
20 minutes

Bench Press:
1x5x45
2x5x135
1x5x185
1x5x225
1x1x275
1x2x295

Cable Pressdowns(lat Pulldown Bar):
1x10x35
1x10x50
1x10x65
1x10x80
1x10x whole stack

Arnold Press:
1x8x20s
1x8x40s
1x8x60s
 
ME Squat

Box Squat:
1x5x45
1x5x135
1x5x225
1x5x275
1x5x315
1x5x365
1x2x405

Barbell Rows:
1x5x135
1x5x185
1x5x225

Lat Pulldowns:
1x8x120
1x8x160
1x8x180

DB Shrugs:
1x10x80s
1x10x95s
1x10x110s

Treadmill:
20 minutes
 
ME Bench

Treadmill:
20 minutes

Bench:
1x5x45
1x5x135
1x5x225
1x1x275
1x2x295
1x1x295
1x1x315

Cable Pushdowns(vbar):
1x5x35
1x5x50
1x5x65
1x5x80
2x5xwhole stack

Arnold Press:
1x8x35s
1x8x55s
1x8x65s

DB Laterals:
1x8x15s
2x8x20s
 
DE Squat

Speed Squats:
8x2x225 about 20 seconds rest between sets.

SLDL:
1x5x135
1x5x185
1x5x225

Lat Pulldowns:
1x8x120
2x8x160

StairMaster:
20 minutes
 
RE Bench

3 Board Bench:
2x8x135
1x8x225
--added boards--
2x6x275
1x3x315

DB OH:
1x8x50
1x8x60
1x8x70

DB Front Raises:
1x8x15s
2x8x25s

Treadmill:
20 minutes

I felt tired and weak today.
 
ME Squat

Squat:
1x5x45
1x5x135
1x5x225
1x5x275
1x3x315

Barbell Rows:
1x5x155
1x5x185
1x5x235

Lat Pulldowns:
1x8x120
1x8x160
1x8x180

Treadmill:
25 minutes
 
Incline Bench:
1x5x45
1x5x135
1x5x155
1x5x185
1x5x225

OH DB Press:
1x8x50
1x8x70
1x8x90

Standing DB Press:
1x8x20s
1x8x40s
1x8x60s

Treadmill:
25 minutes
 
Squat:
1x5x45
1x5x135
1x5x225
1x5x275
1x5x315

Hammer Strenght Lat Pulldown:
1x10x180
2x10x230

Barbell Row:
1x5x135
2x5x185

Stairmaster:
10 minutes

That was it for today.
 
Incline Bench Press:
1x10x45
1x8x135
1x8x185
1x3x225 drop set 4x185, 5x155, 5x135

Hammer Strength Seated Press:
2x10x90
2x8x140

Skullcrushers(curl bar):
1x10x50
1x10x70
1x5x90

Seated DB Laterals:
2x10x10s
2x10x20s

Stairmaster:
10 minutes

Lately I've only been able to go the gym 2 times a week usually Sunday Monday due to work. My strength has gone down and I've put on some fat. Im going to have to really watch my diet the next few weeks.
 
Leg Extensions:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120

Leg Press:
1x10x6 plates
1x10x8 plates
1x10x10 plates
1x10x12 plates

Seated Calf Extensions:
2x20x90

Lat Pulldowns:
1x8x120
1x8x140
1x8x160

Seated Rows:
1x8x120
1x8x140
1x8x160

DB Shrugs:
1x10x70s
1x10x80s
1x10x90s

Stairmaster:
10 minutes
 
Rope Pressdowns:
2x20x20
These were done just to warmup my elbows and tris.

Incline Bench:
1x10x135
3x8x185

DB Seated Press:
1x8x30s
1x8x50s
1x8x60s
1x6x70s

DB OH Extensions:
1x8x50s
1x8x70s
1x8x80s

Hammer Strength Seated Dips:
1x10x90
2x10x180

Stairmaster:
20 minutes
 
Leg Extensions:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120

Leg Press:
1x10x4plates
1x10x6
1x10x8
1x10x10
1x10x12

Calf Extensions:
4x20x90

Hammer Strength Lat Pulldowns:
1x10x90
2x10x180
1x10x230

Seated Rows:
1x8x120
1x8x140
1x8x160
1x8x180

Stairmaster:
30 minutes
 
Rope Pressdowns:
2x20x20 done for warmup

Incline Bench:
2x10x135
1x10x185
1x9x185
1x8x185

DB Bench:
1x8x50s
1x8x75s
1x8x95s
1x5x110s

Arnold Press:
1x10x25s
1x10x30s
1x10x40s
1x10x60s

DB Skullcrushers:
1x10x25s
1x10x30s
1x10x40s

Hammer Strength Seated Dips:
4x10x180

StairMaster:
30 minutes
 
Leg Extensions:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120

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

Lat Pulldowns:
1x10x100
1x10x120
1x10x140
1x10x160

Hammer Strength Lat Pulldowns:
4x8x180

Thats all I did for today. I've been doing some cardio at home the past 4 days.
 
Incline Bench:
1x20x45
1x10x135
3x8x185

DB Bench:
1x5x60s
1x5x85s
1x5x100s
1x5x110s

Military Press (smith machine):
2x10x135
1x10x185
1x5x225

Rope Pressdowns:
1x10x50
2x10x65

Hammer Strength Seated Dips:
2x10x180
2x10x230
 
Squat:
1x5x45
2x5x135
1x5x225
1x5x275
1x5x315

Hack Squat:
1x5xsled no weight
1x5x90
1x5x180
These were done all the way down with a pause at the bottom of each rep.

Lat Pulldowns:
1x5x100
1x5x140
1x5x180
1x5x200

One Arm DB Rows:
1x8x50
1x8x70
1x8x80

That was basically it. The squats reallly drained me. It sucks that I cant make it to the gym more than twice a week but I've continued with my cardio at home atleast 4 times a week.
 
Incline Bench:
2x15x45
2x10x135
2x10x185

Hammer Strength Chest Press:
2x10x90
2x5x180

Tricep Pushdowns:
1x10x35
1x10x50
1x10x65
1x10x80
1x10x95(whole stack)

Hammer Strength Seated Dips:
1x20x90
4x10x180
 
Back in the gym again after about 10 days. My current schedule at work makes it hard to get to the gym. I've mainly been doing some light dumbell work at home. Hoping to find a good time to get to the gym.

Chest/Biceps:

Incline Bench:
1x10x45
1x10x135
1x8x185
1x5x185 This felt heavy. I really need to get back into it.

DB Bench:
1x8x55s
1x8x80s
1x8x90s
1x3x110s These felt heavier than usual. I was hoping for atleast 5 reps.

Incline DB Flies:
1x8x35s
1x8x45s
1x8x55s

Cable Crossovers:
1x8x20
3x8x25

Preacher Curls (curl bar):
1x8x30
1x8x40
1x8x60

Double Bicep Curls:
1x10x10
3x10x15

That was it. It felt good to be back in the gym.
 
Legs

Squat:
1x5x135
1x5x225
3x5x275

Front Box Squat (smith machine):
2x5x135
2x5x185

Lunges:
2x10x45
These were tough. I havent done lunges in a while.

Leg Curls:
1x8x30
1x8x50
1x8x70
1x8x90

Legs are pretty sore and pumped right now.
 
Back/Rear Delts/Traps

Barbell Row:
4x10x135

Incline Bench 2 Arm DB Row:
1x10x30s
1x10x40s
2x10x50s

Seated Rows:
1x10x100
3x10x140

Assisted Pullups:
4x5

Lat Pulldowns:
1x10x100
3x10x140

Behind the Back Barbell Shrugs:
4x6x135
I could not get a good grip on these.

Machine Rear Delts:
1x10x70
3x10x100
 
Front & Side Delts

Arnold Press:
1x10x40s
1x10x50s
1x6x60s

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

Cable Lateral Raises:
1x10x5
3x10x15

Seated DB Laterals:
1x10x10s
1x10x15s
1x10x25s

Machine Laterals:
1x10x70
1x10x90
2x10x110

Standing Front DB Raises:
1x10x15s
1x10x20s
1x10x25s

That was it my shoulders were fried. I was supposed to work triceps but completely forgot.
 
Legs

Leg Extensions:
2x10x50
1x10x100
1x10x120
1x10x160
1x8x200(whole stack)

Squat:
1x5x135
1x5x225
1x5x275
1x6x275
1x3x315

Lunges:
2x10x45

Front Box Squat(smith machine):
1x10x135
2x10x185
1x6x225

Donkey Calf Raises:
4x10x90

Lying Leg Curls:
1x8x70
1x8x90
1x8x110
 
I was going to go to the gym around 5 this morning but my calves were so damn sore I could not walk. I literally sat around all day. The pain was like nothing I felt before. I had my wife massage my calves a few times throughout the day.

Back/Rear Delts/Traps

Lat Pulldowns ss Face Pulls:
1x10x70/50
1x10x100/50
1x10x140/50
1x10x160/50

Incline Bench 2 Arm DB Rows ss Barbell Rows:
4x10x50s/135

Incline Bench Rear Delts:
4x10x15s

Cable Crossovers:
1x10x15
3x10x20

Assisted Pullups:
4x6

Seated DB Shrugs:
4x10x60s
 
Front & Side Delts/Triceps

Arnold Press:
1x10x15s
1x10x30s
1x10x40s
1x10x50s
1x10x60s

Machine Shoulder Press:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120
1x8x140
1x6x160

DB Laterals ss Cable Laterals:
4x10x10/15

DB OH Extensions:
1x10x50s
1x10x60s
1x10x70s
1x10x80s
1x10x90s
1x8x100s
1x6x110s
I felt like I could have done more here. I didnt want to push it since this exercise use to bother my shoulder in the past.
 
Chest/Bench

Decline Bench:
2x10x135
4x10x185

DB Bench:
1x10x50s
2x8x70s
My arms pretty much gave up.

Incline DB Flyes:
6x10x40s

Preacher Curls:
1x10x40
1x10x50
1x10x60

Lying Cable Curls to the Face:
1x10x30
2x10x50

Double Arm Bicep Curls:
1x10x15
5x10x20
 
Legs

Squat:
1x5x135
1x5x225
1x5x275
1x3x315

Front Squat:
10x5x135

Lunges:
4x10x45

Seated Calf Extensions:
1x10x90
4x10x135

Seated Leg Curls:
1x10x60
1x10x80
2x10x100
 
Back / Rear Delts / Traps

Lat Pulldowns:
1x10x70
1x10x100
1x10x140
1x10x160
1x8x180

Face Pulls ss Close Grip Lat Pulldowns:
4x10x50 / 100

Incline Bench 2 Arm DB Rows:
1x10x35s
3x10x50s

Cable Crossovers:
1x10x15
3x10x20

Incline Bench Rear Delts:
4x10x10s

Machine Rear Delts:
4x10x70

Machine Shrugs:
1x10x180
1x10x270
1x10x360
1x10x450

Seated DB Shrugs:
4x10x60s
 
Front & Side Delts

Arnold Press:
1x10x25s
1x10x40s
1x10x50s
1x10x60s

DB Laterals ss DB Front Raises:
4x10x10s / 10s

Machine Laterals:
1x10x50
1x10x70
1x10x90
1x10x110
2x20x70

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

Hammer Strength Shoulder Press:
4x10x90

I was supposed to do triceps following delts but I forgot. Second time this happens. I need to start looking over my log before I go to the gym.
 
DB Flat Bench:
1x10x40s
1x10x60s
1x10x80s
1x8x100s
1x5x110s
1x4x120s

Incline Flyes:
1x10x30s
1x10x40s
2x8x60s

Machine Flyes:
2x10x60
2x10x100

Preacher Curls:
4x10x50

Seated Hammer Curls:
4x10x30s

Lying Cable Curls to the Face:
1x10x20
1x10x30
2x10x50
 
Gettinpumped said:
Week 7 Day 1

SLDL:
1x5x135
1x5x185
2x5x235
1x8x135
Click to expand...


You might want to be careful adding a lot of weight doing SLDL, especially where this is the first time that you have done it in weeks. Straight Leg Dead Lift is a stretching motion, as well as a muscle/strength building motion...too much weight puts a lot of stress on the tendons...just from my own personal experience and from some coaching that i have had in the past.

everything looks good though. keep it up
 
Thanks man, I dont ever go too heavy on SLDL as I mainly do it just for the stretch I get on my hamstrings.

Legs / Calves

Squat:
1x5x135
1x5x185
1x5x225
1x5x275
1x4x315

Front Squat:
1x5x135
3x3x185

Overhead Squat:
4x5x45
These were tough. Very light but I just could not get my balance. I couldnt keep my arms locked while squatting. I liked the feel of it so Im going to keep practicing on them.

Seated Calf Extensions:
1x15x90
3x15x135

Seated Leg Curls:
1x10x60
1x10x80
1x10x100
1x10x120

DB SLDL:
1x10x25s
3x10x40s
I got a really good stretch on my hamstrings with these.
 
Back / Rear Delts / Traps

Yates Rows:
3x10x135
3x10x185
1x20x135

Face Pulls:
1x10x50
3x10x65
about 30 seconds rest between sets.

Incline Bench 2 Arm DB Rows:
2x10x30s
2x10x40s
about 30 seconds rest between sets.

Seated Machine Rows:
1x10x60
1x10x80
1x10x100
1x10x120

Cable Crossovers:
6x10x20

Machine Rear Delts:
4x10x70

Machine Shrugs:
1x10x180
3x10x270
 
Front & Side Delts / Triceps

Arnold Press:
1x10x15s
1x10x30s
1x5x40s
1x5x50s
1x5x60s
1x5x70s

Hammer Strength Shoulder Press:
1x10x90
1x10x140
1x5x180
1x5x230
1x20x90

Seated Front Raises:
1x10x15s
3x10x20s

Upright Barbell Row:
1x10x20
1x10x30
1x10x40
1x10x50
1x10x60

CGBP:
1x10x45
1x10x95
2x10x135
1x20x95

Skullcrushers:
1x10x30
1x10x40
1x10x50
1x10x60

Hammer Stregth Seated Dips:
2x10x180
1x10x270
1x20x180
 
I missed all last week due to Hurricane Ike. I went to the gym today and did Shoulders and Triceps to stay on schedule.

Front & Side Delts / Triceps

Arnold Press:
1x10x20s
1x10x30s
1x10x40s
1x5x50s
1x5x60s
1x5x70s
1x5x75s PR

DB Laterals:
1x10x15s
1x10x20s
2x10x25s

Upright Barbell Rows:
1x10x50
2x10x60
1x10x70

CGBP:
1x10x45
1x10x95
1x10x135
1x10x155
1x10x175

Skullcrushers:
1x10x40
3x10x60

Rope Pressdowns:
4x10x40
 
Chest / Biceps

DB Bench:
2x12x50s
1x5x70s
1x5x90s
1x5x110s
1x5x120s
all sets were done with a pause on each rep

Incline Bench:
2x10x135
1x5x185
1x5x205
1x4x225
1x20x135 rest pause until I completed 20

Cable Flies:
1x10x20
3x10x30

Preacher Curls:
1x10x30
1x10x50
1x10x60
1x5x80

Standing Hammer Curls:
2x10x30s
2x5x40s

Machine Curls:
1x10x30
1x10x50
1x10x70
1x10x50
 
Legs

Leg Extensions:
1x10x75
1x10x100
1x10x125
1x10x150

Squat:
1x5x45
1x5x135
1x5x225
2x5x275
1x3x315
1x10x225
1x15x135

Calf Extensions:
1x10x45
1x10x90
1x10x135
1x10x180

Lying Leg Curls:
6x10x70
 
Back / Rear Delts

Yates Rows:
4x10x135
2x10x185
1x20x135

Incline 2 Arm DB Rows:
1x10x25s
1x10x40s
2x10x50s
1x20x25s

Lat Pulldowns:
1x10x100
1x10x120
1x10x160
1x20x100

Hammer Strength 1 Arm Rows:
2x10x45
2x10x90

Machine Rear Delts:
2x10x70
2x10x100
 
Front & Side Delts / Triceps

Arnold Press:
1x10x20s
1x10x30s
1x10x40s
1x5x50s
1x5x60s
1x5x70s
1x5x80s PR

Seated Shoulder Press(behind the neck):
1x5x65
1x5x95
4x5x135
1x20x65
This was the first time I did the exercise.

Front DB Raises:
1x10x20s
3x10x25s

Skullcrushers:
1x10x30
1x10x50
2x10x60

CGBP:
1x10x95
3x10x135
1x20x95

French Press:
1x10x30
1x10x50
1x10x60
2x10x80

My triceps were on fire today. Great workout. I like the fullness I felt on my shoulders after doing the behind the neck press. I will be doing these more often.
 
Chest / Biceps

DB Bench:
2x10x40s
1x10x60s
1x5x80s
1x5x100s
1x5x120s
1x4x130s PR
All sets done with a pause at the bottom.

Incline Bench:
2x10x45
1x5x135
1x5x185
1x5x225
Dropset - 20 Reps total
175, 155, 135

Hammer Strength Incline Press:
1x10x90
1x10x140
1x10x180
1x6x230
Rest Pause set
1x40x90

Preacher Curls:
1x10x40
1x10x60
2x5x80

Reverse Curls:
2x10x30
2x10x40
 
Legs

Lying Leg Curls:
2x15x50
1x15x70
1x15x90

Seated Leg Curls:
4x15x60

Leg Extensions:
1x15x40
1x15x60
1x15x80
1x15x100

Squats:
2x5x135
1x5x225
1x5x275
1x5x225

Hack Squats:
4x10x135

Seated Calf Raises:
4x10x45

Standing Calf Raises:
4x10x75

I was very tired today. I went out last night with some coworkers and had a few beers. Went to bed late and had to wake up at 5am for work. Squats wear heavy and was making me dizzy. I had to cut it short on just about everything. Even though I didnt do anything heavy I still managed to get a pretty damn good pump on my legs.
 
Back / Rear Delts / Traps

Lat Pulldowns:
1x10x70
1x10x100
1x10x120
1x10x160
1x5x180

Assisted Pullups:
4x5

Hammer Strength One Arm Rows:
2x10x45
2x10x90
2x10x135
1x20x45

Incline Rear Delts:
4x10x10s

Machine Rear Delts:
6x10x70

Barbell Shrugs:
2x10x135
2x10x185

Behind the Back Barbell Shrugs:
4x10x135
 
Front & Side Delts / Triceps

Arnold Press:
1x10x30s
1x10x40s
1x5x50s
1x5x60s
1x5x70s
1x5x80s

Seated Shoulder Press(behind the neck):

1x5x95
1x5x135
4x8x135
1x20x95

Hammer Strength Shoulder Press:
1x10x90
4x5x180
1x20x90

Skullcrushers:
1x10x40
4x10x60

CGBP(smith machine):
8x10x135
2x8x185

French Press:
1x20x40
1x20x60
 
Chest / Biceps

Bench Press(smith machine):

2x10x135
1x10x185
6x10x225

Incline Bench:
1x5x135
1x4x185
1x5x185
rest pause
1x20x135

Machine Chest Press:
1x10x75
2x10x100
2x10x125

Preacher Curls:
2x8x50
1x8x70
1x6x80

Incline Bench DB Curls:
1x8x20s
1x8x25s
1x8x30s

Lying Cable Curls:
1x10x20
1x10x35
1x10x50

Double Bicep Curls:
4x10x20

Alternate Cable Curls:
4x10x20
 
So I missed the last 2 workouts and decided to do a little bit of everything today.

Leg Extensions:
1x10x60
1x10x80
1x10x100
1x10x120

Hack Squat:
2x5x90
2x5x180
1x5x270
1x20x90

I started to feel dizzy on these squats. When I was done I was out of breath and felt like I had to throw up.

Seated Shoulder Press(behind the neck):
1x5x95
2x5x135

I started to feel more dizzy and felt like I could not breathe ok. I left at that point. On the way home I still felt out of breath. I got a little worried but I managed to calm down and not panic. I made it home and just laid on the couch. I went to the docter last week due to having some migraines for awhile. The doc said my blood pressure was high and prescribed me some medicine. I dont know if I felt this way due to the medicine or not. I didnt take the medicine before I went to the gym so Im not sure what could have caused this.
 
So Im back in the gym after taking almost a month off. It felt good to let my body rest. I've had a really bad cold that I still have not gotten rid of.
Im going to try a Smolov Squat routine for the next 3 weeks.

Squats:
--warmup--
2x5x45
2x5x135
--work sets--
4x9x205

Hammer Strength Chest Press:
2x10x90
4x10x140

Preacher Curls:
2x8x30
2x8x50

Machine Abs:
4x50x15

All sets on squats were deep. I really need to do some cardio. Squats had me breathing heavy.
 
Squats:
--warm up--
2x5x45
2x5x135
3x1x185
--work sets--
5x7x215

I felt some pain in my left hamstring. It felt kinda like a small cramp. I did plenty of stretches in between sets which helped the pain. Every rep was done with a good pause at the bottom. This made it very tough towards the end.

Hammer Strength Lat Pulldowns:
2x10x90
2x10x180

Machine Abs:
4x15x50
 
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