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 2 ME Upper

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x1x315
1x1x335
1x1x345 PR
1x4x275

Close Grip Bench:
1x6x135
1x6x155
1x6x185
1x6x225 PR

OH Extensions:
1x10x45s
1x10x50s
1x10x70s
1x10x80s
1x10x90s PR

Incline DB Rows:
1x12x20s
1x10x35s
1x8x45s
1x8x50s

Pullups:
4x5

Todays workout was good. I hit a new PR on Bench. After doing my tricep work I was exhausted. I even forgot to workout shoulders. This program is awesome I really loving it. Im hoping this program will help me out on my deads. Later guys.
 
No workout today or yesterday. I think I have some sort of stomach virus. It suck I cant even eat anything. I've felt like this since Wednesday so Im taking the rest of the week off. Hopefully Monday I'll be good to go.
 
Week 3 Day 1 ME Lower

Seated Leg Curls:
1x20x50
1x15x70
1x10x90
1x10x110

Deads(Sumo):
1x5x135
1x5x185
1x5x235
1x5x285
1x2x335
1x5x235

Front Squats:
1x5x95
1x5x135
1x5x155
1x4x175 PR

Leg Curls:
1x10x50
1x10x90
1x10x130
1x10x170

Seated Calf Raises:
1x15x45
1x15x70
1x15x90
1x15x115
1x20x45

Todays workout was good. It felt really good to be in the gym. I wasnt used to taking more than 3 days off, so those 5 days seemed too long. I actually believe that I needed those days off. I now feel refreshed and not overtrained. I will be taking another 5 days off this week only cus my gym is going to be closed from Thursday through Sunday. I did front squats today instead of regular squats. I guess doing deads first really got my back sore. Next week I'll do squats first and deads maybe last.
 
Week 3 Day 2 ME Upper

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x2x315

CG Bench:
1x5x135
1x5x185
1x4x225
1x5x225
1x10x135

OH Extensions:
1x10x45s
1x10x50s
1x10x70s
1x10x80s
1x10x90s

Incline Rows:
1x8x30s
1x8x40s
2x8x50s

Pullups:
3x5

Todays workout was ok but damn was I exhausted after bench. I did them pretty quick so when I hit 315 I was too tired. I really didnt have much food in me. I felt like throwing up after the workout. Well Im hoping next workout will be a whole lot better.
 
Week 4 Day 1 ME Lower

Squats:
1x5x135
1x5x185
1x5x225
1x5x245
1x3x275

Lunges:
1x10x45
1x10x65
2x10x95

Seated Leg Curls:
1x10x30
1x10x70
1x10x90
1x10x110

Deads(Sumo):
1x5x135
1x5x185
1x5x235
1x5x285
1x10x235

Seated Calf Raises:
4x20x45

That was it for today. It felt good doing lunges. I havent done them in over a year so I used light weight just to get the feel of them again. Deads felt good but it seems that I get stuck in the bottom. Once the weight is up around my knees it goes up easily. Im thinking of using 25 lb plates instead of the 45s just so I can go lower or maybe using a platform. I hope that helps.
 
Week 4 Day 2 ME Upper

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x2x315

Close Grip Bench:
1x6x135
1x6x185
2x4x225

Skull Crushers:
1x6x50
1x6x60
1x6x70
1x6x80
1x6x90

Cable Pressdowns:
1x6x80
1x6x100
1x6x120
1x6x140

Incline DB Rows:
1x10x40s
1x10x50s
1x10x60s

Pullups:
4x5

Barbell Shrugs:
1x6x135
3x6x185

Military Press:
1x5x65
1x5x95
1x5x115
1x5x135

Todays workout was good. 315 seemed a little too heavy this time. Im hoping to get 315 for 5 pretty soon. My wrists were hurting on the cg bench.
I was getting worn out with all these sets. Im not sure if Im doing too much or maybe I got used to just doing the 5x5 routine which didnt involve too many sets.
 
Gettinpumped said:
Week 4 Day 2 ME Upper

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x2x315

Close Grip Bench:
1x6x135
1x6x185
2x4x225

Skull Crushers:
1x6x50
1x6x60
1x6x70
1x6x80
1x6x90

Cable Pressdowns:
1x6x80
1x6x100
1x6x120
1x6x140

Incline DB Rows:
1x10x40s
1x10x50s
1x10x60s

Pullups:
4x5

Barbell Shrugs:
1x6x135
3x6x185

Military Press:
1x5x65
1x5x95
1x5x115
1x5x135

Todays workout was good. 315 seemed a little too heavy this time. Im hoping to get 315 for 5 pretty soon. My wrists were hurting on the cg bench.
I was getting worn out with all these sets. Im not sure if Im doing too much or maybe I got used to just doing the 5x5 routine which didnt involve too many sets.
Click to expand...
I think you have a little too much volume there GP. On ME day, I would just do your ME movement, triceps (extension, CGBP, etc.), Back, shoulders, and then maybe some light pressdowns for prehab depending on how you feel. That looks to be a ton of volume there and that's what could be wearing you out.
 
Week 4 Day 3 DE Lower

Front Squats:
1x8x95
2x8x135
1x8x155

Lunges:
4x10x95

Deads(Conventional):
1x5x135
1x5x185
2x5x235

Pull Throughs:
2x10x40

Seated Leg Curls:
1x20x30
3x20x50

Seated Calf Raises:
4x20x45

Todays workout was good. I had to do a few warmups on squats before I was feeling good. It was 29 degrees this and I live in Houston. Thats not really cold in other states but in Houston thats cold. When I went to work this morning it was 78 degrees, when I got there 30 minutes later it had dropped 20 degrees and it only got colder from there. I did conventional squats today since its been a while that I those. They felt great. My lower back was pumpin like cracy after though. I had to sit down after doing those pull throughs. Other than that I had a good workout.
 
Week 4 Day 4 DE Upper

Incline Bench:
1x10x135
1x10x155
2x10x185

Skullcrushers:
1x10x50
1x10x60
1x10x70
1x10x80

Preacher Curls:
1x10x10 each side
1x10x15
1x10x20

Pullups:
4x5

Machine Seated Rows:
1x10x30
1x10x70
1x10x110
1x10x150

Todays workout was good. I maybe about 40 minutes before the gym closed so I did everything kinda fast. Incline felt better than last time. I think I just need to get used to it. If theres anything u guys think would be better for me to do than just let me know. Im new to Westside.
 
Week 5 Day 1 ME Lower

Deads(conventional):
1x5x135
1x5x185
1x5x235
1x2x285
2x1x335
1x4x235
1x6x235

Squats:
1x5x135
1x5x185
1x5x225
2x2x275

Lunges:
4x10x95

Todays workout was good. I only had about 30 minutes to workout today so I didnt get to do everything today. There was a guy there that powerlifts and he was showing me how to deadlift correctly. I new my form was off a little. I actually wasnt using any leg drive. Once I did that it felt easier. Im going to lighten the weight up next time and work on my form.
 
No workout today. I've been having some pains in my chest. They started yesterday after my workout and they got worse last night. Im not too sure but I think its related to the cold as I've had pains before when it gets cold. It hurts when I breathe in and if I am lifting something it hurts. I hope tomorrow I wake up feeling good if not them Im going to see my doc. Hopefully I'll be good to go tomorrow.
 
Well I went to see my doctor today. Everything thing looked good Im just waiting on my blood test results. I actually woke up with no pain but I still went to see the doc just to be safe. I'll be back in the gym tomorrow.
 
Week 5 Day 2 De Lower

Front Squats:
1x6x95
1x6x135
1x6x155
1x6x175

Deads(conventional):
4x5x185

Seated Leg Curls:
1x20x30
1x20x70
1x10x90
1x10x110

Smith Machine Calf Raises:
4x8x235

Seated Calf Raises:
1x20x45
4x10x90

Today was one of those days that I should've stayed home. The only reason I went to they gym was cus my kids(5 and 3 yr old) were driving me crazy and I had to get out the house. I focused on my deadlift form but Im not too sure if I was doing them right. I felt my lower back a lot more pumped then usual. After those 4 sets I couldnt walk. Im going to try to get a video of me deadlifting so someone could give me some pointers.
 
Week 5 Day 3 DE Upper

Incline Bench:
1x10x135
1x8x185
1x6x225
1x5x225

Skullcrushers(curl bar):
4x10x25 each side

Side Laterals:
4x10x15s

Pullups:
4x5

Latpulldowns:
1x8x75
1x8x100
1x8x125
1x8x150

Straight BB Curls:
1x8x45
2x8x65
1x8x75

Todays workout was good. I did my workout pretty quick. Incline bench is getting better for me. Only thing Im really trying to focus on now is deads. Im gonna give this routine another 5 weeks and this if it helps if not then Im going to switch things up again.
 
Week 6 Day 1 ME Lower

Squats:
2x5x135
1x5x225
2x3x275

Deads(conventional):
1x5x135
1x3x185
1x2x235
2x1x285
1x1x335

Seated Leg Curls:
1x10x50
1x10x90
1x5x130
1x3x150

Goodmornings:
1x10x45
3x10x65

Seated Calf Raises:
1x10x45
1x10x90
2x5x135

Todays workout was good. I didnt feel any pain when doing deads. I had some guy watching my form and he said it was good. My problem was that I wasnt keeping my hips down. I still need some more practice but I think once I get it down perfect that my weight on deads should go way up. My shins really took a beating today. Feels like I peeled my skin off. I did goodmornings today. First time I try them so I took it really light. Overall today was one good workout.
 
Week 6 Day 2 ME Upper

Bench:
2x10x135
1x5x185
1x5x225
1x4x275
1x5x275
1x3x285
1x2x315

DB Skullcrushers:
1x10x30s
3x8x35s

Incline DB Rows:
1x10x30s
1x10x40s
1x8x50s
1x8x60s
1x6x70s

Military Press:
1x5x65
1x5x95
1x5x135
1x5x145

Pullups:
1x4
1x3
2x2

Front Double Biceps Cable Curls:
1x10x20
1x10x40
2x10x50

Todays workout was good. 315 on bench felt very heavy. I might just lighten the weight and stick with sets of 5 or 3. Overall I had a good workout.
 
Week 6 Day 3 DE Lower

Front Squats:
1x8x95
1x8x135
1x8x155
1x4x175

Lunges:
4x10x95

Seated Leg Curls:
1x20x50
3x10x70

Reverse Hypers:
4x10

Pull Throughs:
2x10x40

Seated Calf Raises:
4x20x45

Seated Calf Extensions:
1x20x70
1x20x90
1x20x110
1x20x130

Todays workout was good. I had lots of energy and I finished the workout pretty quick.
 
Week 6 Day 4 DE Upper

Incline Bench:
1x10x135
1x10x185
1x8x225
1x4x225

Skullcrushers:
1x10x50
1x10x60
1x10x70
1x10x80

BBRow(reverse grip):
4x10x135

Pullups:
3x5
1x3

Side Lateral Raises:
4x10x15s

BB Curls:
1x8x45
1x8x65
1x8x75
1x8x85

I had another good workout today. Strenght was pretty good. I was only resting about a minute between sets so it was pretty exhausting. All in all I had a good workout.
 
Week 7 Day 1 ME Lower

Deads(conventional):
1x3x135
1x3x185
3x1x285
3x1x285(on 2 45plates)

GoodMornings:
5x8x95
1x4x145

Seated Leg Curls:
1x10x50
1x10x90
2x4x130

Seated Calf Raises:
1x10x45
2x10x90
1x10x135

Todays workout was quick. I went in did what I had to do and got out. Im still working on my form on goodmornings so Im taking it light with lots of reps. Today I did some deads by standing on 2 45plates to see if that would help me. I have trouble getting it off the ground. Next time Im going about 5lbs heavier.
 
Remember when you do GMs to push your butt back as far as you can to hit your hamstrings and be sure to keep an arch in your lower back.
 
Week 7 Day 2 ME Upper

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x3x315
6x1x285 (45sec between each set)

Decline Skullcrushers:
1x8x40
1x8x60
1x8x70
1x8x80

OTH DB Extensions:
1x10x50s
1x10x60s
1x10x80s
1x4x90s

Military Press:
1x5x95
1x5x135

Pullups:
3x3

LatPulldowns:
1x5x100
1x5x125
1x5x150
1x5x162.5

Today was a good day. I was actually going a little too fast on my bench and tricep work that it tired me out. I decided to do sets of 1 on bench. Next week I will try to add 5lbs and do about 6x1. Im only going to go up to about 275 before I do the singles. Hopefully this will help my bench out.
 
Week 7 Day 3 DE Lower

Box Squats(2 sec pause):
1x8x135
1x8x185
1x8x225
1x4x275

GoodMornings:
1x8x95
3x8x135

Seated Curls:
2x10x70
2x10x90

Hyper Extensions:
4x10

Seated Calf Raises:
1x20x45
2x20x90
1x10x135

Decline Bench Situps:
2x8x10
2x8x25


I had a good workout today. I did box squats today off a bench so it was just at parallel. I made sure to take a good 2 sec pause at the bottom and then exploding up. They felt damn good. Im still working on my form with goodmornings. Sometimes I dont feel it in the hams and sometimes I do. I guess I just need to stick my ass out more. Overall todays workout was good.
 
Week 7 Day 4 DE Upper

Incline Bench:
1x10x135
1x10x185
2x6x225

Decline Bench:
1x10x135
1x10x225
1x2x275(form was off)
1x4x275

Decline Skullcrushers:
1x10x40
1x10x60
1x10x70
1x10x80

Seated DB Front Laterals:
1x10x15s
3x10x25s

Seated Military Press(Smith Machine):
1x10x135
2x6x225

Preacher Curl:
1x10x10(each side)
1x10x20
1x10x30
1x3x40

I had a decent workout today. Inclines felt heavy today and I lost my form on decline. The bar almost slipped out of my hands on 275. Overall it was a good workout.
 
Week 8 Day 1 ME Lower/Upper

Conventional Deads(off 2 45 plates):
1x3x135
1x2x185
6x1x305(45 sec rest)

GoodMornings:
1x5x135
1x5x155
1x5x175

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
6x1x295(45 sec rest)

Incline DB Extensions:
1x8x30s
2x8x40s

BB Row(reverse grip)
1x5x135
1x5x185
1x5x205
1x5x225

Todays workout was good. I decided to do some lower and upper since the gym was closed yesterday. I did the deads standing on 2 45 plates. I tried to only get 45 seconds of rest between each set. The singles I did on bench were done with only 45 seconds of rest. It didnt seem to heavy. Next week I will go for 300 or 305 depends on how Im feeling that day.
 
Week 8 Day 2 DE Lower

8minutes warmup on stationary bike

Box Squats:
1x8x135
1x8x225
2x6x275

GoodMornings:
2x8x135
1x8x155
1x5x175

Seated Leg Curls:
1x10x70
1x10x90
2x5x130

Seated Calf Raises:
1x10x45
1x10x90
1x10x135
1x6x135

Calf Extensions:
1x10x70
1x10x90
1x10x110
Dropset, 190x10,150x10,110x10,70x20

Todays workout was good. I actually did some cardio, not much but it was something. My legs felt really good during the squats must've been because of the warmup. Overall it was another good day at the gym.
 
Week 9 Day 3 DE Upper
8 Minutes warmup on stationary bike.

Military Press:
1x10x65
1x10x85
1x10x105
1x10x125

Decline Skullcrushers:
1x10x40
1x10x60
1x10x80
1x10x90

Pullups:
1x5
1x4
2x3

LatPulldowns:
1x5x75
1x5x100
1x5x125
1x5x150
1x5x162.5

Preacher Curls:
1x10x10 eachside
1x10x25
1x10x30

BB Shrugs:
1x10x135
2x10x225

I had another good day at the gym. I had some slight discomfort on my left shoulder. I felt it after the skullcrushers. I think it was from pulling the weight over me at the start. I dont get anyone to hand me the weight I just lift it from behind me. I think thats the problem. Hopefully thats all it is. These next 2 days off should heal it up. Overall another great day.
 
Week 10 Day 1 ME Lower

Cardio: 8 minute warmup on stationary bike

Deads:
1x3x135
2x2x225
6x1x315

Hypers:
4x10

Seated Leg Curls:
1x10x70
3x6x110

Leg Extensions:
1x10x90
1x10x110
1x10x130
1x10x150

Seated Calf Raises:
1x20x45
1x15x90
2x8x135

Situps on Decline Bench:
1x8xbw
1x8x10
2x8x25

Todays workout was really good. Deads didnt feel too heavy. I did deads by standing on 2 45 plates except for my last 2 sets I did them on the ground. I had lots of energy considering I drank soo much last night. All in all I had another good day at the gym.
 
Week 10 Day 2 ME Upper

Cardio: 8 minutes warmup on stationary bike

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
6x1x305

Incline Skullcrushers:
1x10x20 each side( dont know how much the curl bar weighs)
1x10x25
1x10x30
1x6x40

BB Rows:
1x6x135
1x5x185
2x5x225

Pullups:
1x4
3x3

Todays workout was good. The last 3 sets of bench were tough. I might change up the sets next week. Other than that I had another good workout.
 
Week 10 Day 3 ME Squats

Squats:
1x5x135
1x5x185
1x5x225
2x3x275

Box Squats(just at parallel):
1x6x275
1x6x295
1x6x315

GoodMornings:
2x5x135
1x4x135(back wasnt feeling good)

Leg Extensions:
1x10x90
1x10x110
1x10x130
1x10x150

Cardio:15 minutes on stationary bike


I changed up my routine kind of. Im now going to have ME Squats instead of DE Lower days. This way I can focus on my squats and still have my ME Deadlift days. If it feels too tiring on my body then I'll change it. Today I went to the gym with the wife and kids. I went earlier than usual because the kid care closes early. The gym was crowded. I tried to do some cardio first but all the machines were pretty much being used. I made sure to go very deep on squats and with a nice pause at the bottom. I used a bench thats right at or a little below parallel for box squats. I did them wide and with a pause at the bottom. My last set I didnt pause just touch and go, no bouncing off the bench though. Im sure my form was off on goodmornings because my lower back was killing me. Overall I had another great workout.
 
Week 10 Day 4 DE Upper

Cardio: 15 minutes on stationary bike

Seated DB Shoulder Press:
1x10x50s
1x10x60s
1x10x70s
1x7x80s

Lateral Raises:
4x10x15s

Incline DB Rows:
1x10x40s
1x10x50s
2x8x60s

Pullups:
2x3
1x4
1x3

Preacher Curls:
1x10x10 each side
1x10x20
1x6x30

Lying Leg Raises:
2x15

Situps on Incline Bench:
1x8xbw
1x8x10
2x8x25

I had another good workout today. The cardio did get me a little tired but not too much. I did the db press which I havent done in a while so I didnt go as heavy as I thought I would. Leg raises kicked my ass today. I havent done these in a while either. Im hoping to continue to do more cardio and hopefully lose a few pounds and keep my strenght. Later everyone.
 
Week 11 Day 1 ME Deadlift

Cardio: 20 minutes on stationary bike

Deads:
1x3x135
1x2x185
1x2x285
4x1x335
2x1x355 PR

Hypers:
4x10xbw

Seated Leg Curls:
1x10x70
1x10x90
1x10x110

Lying Leg Curls:
1x10x30
1x10x50
2x10x70

I finally got a pr on deads. It actually didnt feel too heavy. I could've gone up another 10 or 20 but I didnt have my belt with me and I didnt want to push it. Even after doing my cardio I wasnt tired at all. It must of been the pancakes I ate at Dennys before going to the gym. Overall another damn good workout.
 
Week 11 Day 2 ME Upper

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
4x1x295

DB Bench(palms facing each other):
1x15x55s
2x15x75s

OH DB:
1x10x50s
1x10x70s
1x10x80s

Pullups:
1x5
1x4

Lat Pulldowns:
1x5x75
1x5x100
1x5x125
1x5x150
1x4x175 PR

Cardio: 20 minutes on stationary bike

I felt some pain in my shoulder and elbow while benching so I didnt go above 295. I also didnt have a spotter. There wasnt even anyone in the weightroom. I did the db bench with my elbows in to focus on my triceps. I did feel a little tired but overall I had another good workout.
 
Week 11 Day 3 ME Squats

Cardio: 10 minutes on stationary bike

Squats:
1x5x135
1x5x185
1x5x225
1x4x275
1x2x295
I made sure I went very deep on all sets. I've been really working on going low so I havent been going to heavy.

Box Squats(off a bench at about parallel):
1x4x295
1x4x315
1x1x335
1x2x365 PR
I did the squats touch and go, no pause at the bottom. I dont really like using the bench but its helping me on my squats.

Leg Press(narrow stance):
1x5x2 45Lb plates
1x5x6 plates
1x5x10 plates
1x5x14 plates
1x5x16 plates

Seated Calf Raises:
4x15x90

Cardio: 10 minutes on stationary bike

I did cardio today before and after my workout as Im trying to lose a few extra pounds. It felt pretty good. Overall another good workout.
 
Week 11 Day 4 DE Upper

Cardio: 15 minutes stationary bike

DB Bench(Elbows in with palms facing each other):
2x15x55s
1x15x70s
1x10x80s

DB Shoulder Press:
2x10x55s
These felt kinda heavy. I think it was since I only took like maybe a minute rest after the db bench.

Laterals:
2x10x15s
1x10x20s

Preacher Curl:
1x10x10
1x10x20
2x6x30

BB Shrugs:
1x10x135
1x10x185
2x6x225 My grip was slipping after the 2nd rep.

Today I kinda rushed through my sets. Didnt really rest but like maybe a minute inbetween sets. The cardio got me kinda tired. I think the lack of calories today had me feeling tired. Overall it was still a good workout.
 
Week 12 Day 1 ME Deads

Cardio:
10 minutes stationary bike
5 minutes eliptical

Deads(conventional):
1x3x135
1x3x235
1x3x285
1x1x335
added belt
1x1x355
1x1x375 PR

Hypers:
1x10xbw
2x10xbw+25
1x10xbw+45

Lying Leg Curls:
1x10x30
1x10x70
1x10x90

I set another PR on deads. I couldve done another 10lbs or so but I was happy with the weight I lifted. Maybe try another pr next week. The eliptical tired me out. It was a very good warmup for my legs though. I may have to start doing the eliptical before my squats. Overall another damn good workout. Just in case anyones wanting to know the only supps I take is whey protein and some lipo 6 that I just added a couple weeks ago. Im using it to hopefully drop some fat.
 
Which do you like better the 5x5 you were doing earlier or your current workout? and what do you see as the positives/negatives of each?
 
I like them both Im actually thinking of doing a couple more weeks and then swithcing back not sure though. As for positives I think with the WS it helps out my deads more and with the the 5x5 it really helped out my squats and bench.
 
Week 12 Day 2 ME Upper

Bench:
1x5x135
1x5x225
1x5x275
3x1x295
2x1x315- only took 30secs rest inbetween these last 2 sets

BB Rows:
2x8x135
2x8x185

Incline Skullcrushers:
1x10x25 each side
1x10x35
1x5x45

Pullups:
1x5
1x4

Latpulldowns:
1x5x75
1x5x125
1x5x150
1x5x175 PR

Cardio:
20 minutes on treadmill

Today workout was good. 315 on bench felt light. BB rows felt pretty light too. Cardio was boring as usual but I have to do it if I want to lose this fat. My goal is to lose 10-15 pounds while not loosing much strenght. So far I've been getting stronger on deads and squats. I hope I can keep it that way. Overall another damn good workout.
 
Week 12 Off Day

Cardio:
15 minutes stationary bike
30 minutes treadmill

I didnt go to work today because of the crazy weather here in Houston. There was ice on the roads which is crazy here. Ended up going to the gym to get in some cardio.
 
Week 12 Day 3 ME Squat

Cardio: 10 minutes stationary bike

Leg Press:
1x20x2 45plates
1x20x4 plates
1x20x6 plates
1x20x8 plates
Some guy was using the squat rack so I just started off with some light leg press. After this my legs were killing me. Im not used to doing so many reps.

Squats:
1x5x135
1x5x185
1x5x225
1x2x275
1x2x295
1x1x315 PR
added bench
1x1x315
1x4x335
1x2x365

Hypers:
1x10xbw
2x10xbw+25
1x20xbw

Cardio: 15 minutes stationary bike

My back wasnt feeling too good today. I made sure to go nice and deep on squats. After I hit 315 I added the bench for parallel squats. They seemed pretty easy but I kinda got stuck unracking it. I lost my balance unracking it and that took a lot out of me. Still managed to get 2 good reps. After doing hypers my lower back was pumping. I couldnt even walk right. Its weird but it kinda felt good. Overall another good workout. Oh btw when I was at work I had a couple people tell me I was looking slimmer which made my day. Its good to know this cardio is paying off.
 
Week 12 Day 4 DE Upper

Military Press:
1x10x65
1x10x95
1x10x115
1x8x135

CG Bench(Smith Machine):
1x15x135
3x10x225

Incline Skullcrushers:
1x10x25 each side
2x6x35
shoulder wasnt feeling right with these.

Incline DB Rows:
1x15x25s
1x15x30s
1x15x35s
1x15x40s
I did these with both arms at the same time. My lats were soo pumped after this.

Pullups:
1x4
2x3
1x5

BB Curls:
1x8x45
1x8x65
1x6x85

Cardio: 15 minutes on treadmill
I only did 15 minutes because the gym was already closing. Overall another good workout.
 
Week 12 Off Day

Cardio: 35 minutes on treadmill

Seated Calf Raises:
4x15x45

Decline Bench Situps:
1x8xbw
3x8xbw+25

Not much to report. Just went in, did what I did and left.
 
Today I decided to try something new. I've been doing the westside for 12 weeks now so I thought I would do a different routine. Im going with 10x3. Im basically going to be doing the same routine I was doing but my core lifts will be 10x3. Today was the first day heres how it went.

Week 1 Deads

Deads(conventional):
warmups
1x3x135
1x2x225
work sets
10x3x245

Seated Leg Curls:
1x10x50
1x10x70
2x10x90

Hypers:
1x10xbw
2x10xbw+25

Cardio:
15 minutes on stationary bike

Deads were tough. Im not used to doing so many sets on deads. My lower back was really pumped. Overall a good workout and hopefully this routine will help my stength and give me some more mass.
 
Week 1 Day 1 2nd workout

Cardio:
30 minutes on treadmill

Seated Calf Raises:
4x15x90

Went to the gym again today just to get some cardio.
 
Week 1 Day 2 Upper

Bench:
warmups
1x5x135
1x5x185
worksets
10x3x225
I did these with about 30-45 seconds rest. I was really feeling it by the 6th set.

OH Extensions:
1x10x50s
1x10x70s
1x10x80s
1x10x90s

Incline DB Rows:
1x10x30s
1x10x40s
2x10x50s
I did these with both arms at the same time.

Pullups:
4x4

Cybex Shoulder Press:
1x10x20
1x10x50
2x10x70

Cardio:
15 minutes on treadmill

225 on bench is very light but with all those sets and little rest it was getting tough after the 6th set. Next week I will add maybe 5 pounds but will rest 60seconds between sets. Overall a great workout.
 
Week 1 Day 3 Squats

Squats:
warmups-1x3x135, 1x3x185
worksets-
10x3x225
I only took like 30-45 seconds rest between sets

One Legged Extensions:
1x15x30
1x15x50
2x10x70

Lunges:
1x10x45
3x10x65
These were really tough. My legs were soo damn pumped from the squats and leg extensions. After this I was done.

Cardio:
20 minutes on stationary bike

Overall another damn good workout.
 
You must log in or register to reply here.
Back
Top