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PostPosted: Sun Feb 26, 2006 12:57 pm 
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Cardio for 30 minutes on the mini-trampoline.

t

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PostPosted: Mon Feb 27, 2006 2:18 pm 
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Okay.. started my 5X5 full body routine today...

Before hand I took some measurements with my body fat scale, which I don't like at this point! haha...

Weight: 205lbs
Bodyfat: 25.5% (I've had a measurement almost 10% lower by other means, so I'm taking this with a grain of salt. I just want the % to go down with whatever method I'm using to measure)
Water weight: 55.5%

Start: 7:35am
Finish: 8:35am

Warmup: three minutes on the eliptical.

Chins: BWx5x5
Leg Press: 270lbsx5x5
DB SLDL: 40lbsx5x5
BB Bench: 65lbsx5x5
EZ Bar Curls: 30lbsx5x5
Cable Pushdowns: 10kgsx5x5
OH Press: 45lbsx5x5
Calf Raises: 180lbsx5x5
Rev Calf Raises: 180lbsx5x5
Ball Crunches: BWx5x5
Ball Obliques: BWx5x5

Thoughts: Good to get back to the gym... some of the weights can be upped (EZ Bars, Bench)... I took 30 second rests between sets. Not winded, but got the heart going. Once I have the poundages tuned in I should get a good bit of cardio from this!

t

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PostPosted: Wed Mar 01, 2006 6:40 pm 
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Okay, still trying to tweak this a bit, when it comes to weights and order, but I think I did better today, then it was shoulders. Gah...

Week One/Day Two

Start: 12:12pm
Finish: 1:12pm

Warm Up: 3:30 on eliptical

Leg Xtns: 30lbsx3x5/35lbsx2x5
Sissy Squats: 10lbsx5x5
BB Good Mornings: 45lbsx5x5
Inc DB Flyes (on ball): 15lbsx5x5
Preacher Curls: 30lbsx5x5
Decline Skulls: 30lbsx5x5
Smith Calf Raises: 50lbsx1x5/60lbsx4x5
Smith Rev Calf Raises: 60lbsx5x5
DB Front Raises: 8lbsx5x5
Hanging Leg Raises: 5x5
Stomach Vacs: 2x60 seconds

Thoughts: I was doing the early show today. Only had about four hours of sleep and a splitting headache. Despite that, I felt I had a good workout. I can up the weight on almost everything. Realized after I did calves I should have done shoulders before hand.

I had about 20 seconds rest between sets.

Came home and had a snooze for about an hour. Still have the headache. ack...

t

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PostPosted: Fri Mar 03, 2006 4:55 pm 
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Week One/Day Three

Start: 12:39pm
Finish: 1:33pm

Warm Up: 3:30 on the treadmill

Horizontal Leg Press: 115x5/150x4x5
BB SLDL: 65lbsx5x5
Supine Rows: BWx4x5/BWx2
Monkey Curls: 15lbsx5x5
Machine Chest Press: 70lbx2x5/80lbsx3x5
Conc. Curls: 15lbsx5x5
DB OH Xtns: 20lbsx5x5
DB Seated Calf Raises: 30lbs(each leg)x3x10
EZ Bar Rev Curls: 25lbsx5x5
Weighted Crunches: 25lbsx5x5

Thoughts: I can up the weights on most of these... in fact, I'm thinking all of them. Except the Supine Rows. Although they may be interesting to throw some weight on my chest. Maybe give that a go. I lost track of sets on the Xtns, so I did one more just in case. Better safe than sorry.

My stint at mornings is over for the time being. Getting up at 3:00am can really wreak havoc. Not the best sleep over the last three nights, bad eating habits. Food has been okay, just not eating regularly.

Things return to normal now! Wooo-Hooo...

t

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PostPosted: Mon Mar 06, 2006 11:42 am 
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Week Two/Day One

Start: 8:05 ?(approx - I forgot to check the clock)
Finish: 8:56am

Warm Up: Three minutes on the eliptical

Lat Pull Down (Close Grip): 70lbsx5x5
Smith Incline: 70lbsx5x5
DB Hammer Curls (On ball): 8lbsx5x5
Close Grip Push Ups: BWx5x5
DB Lat Raises: 10lbsx5x5
Smith Squats: 70lbsx5x5
DB Lunges: 15lbsx5x5
Smith Calf Raises: 50lbsx5x5
Leg Raises: 5x5
Frog Crunches: 5x5

Thoughts: I can up the weight on the Pull Downs and the DB Hammers. Overall, good... got the heart rate up and it felt good!

t

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 Post subject:
PostPosted: Wed Mar 08, 2006 11:43 am 
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Week Two/Day Two

Start: 8:8am
Finish: 9:03am
Warm Up - Three minutes on the treadmill
HR: Av: 142bpm High: 160bpm
Leg Press: 300x5x5*
DB SLDL: 40lbsx5x5
Chins: BWx4x5/BWx3x5
BB Bench: 65lbsx5x5
OH Press: 55lbsx5x5
EZ Bar Curl: 30lbsx5x5
Tricep Pushdowns: 10.5kbsx5x5**
BW Rev Calf Raises: BWx5x5
Calf Raises on Leg Press: 250lbsx5x5
Ball Crunches: BWx5x5

Thoughts: *last time I did a 5x5, my leg press was 170lbsx5x5... **I can up this weight...

Overall, this was a great workout (I feel, anyway).... got the heart rate good and high, worked up a sweat and generally loved it.

t

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PostPosted: Fri Mar 10, 2006 11:30 am 
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Week Two/Day Three

Start: 8:05am
Finish: 9:02am
Heart Rate Avg: 124.6bpm
Warm Up: 3:30 on the treadmill

Sissy Squats: 10lbsx5x5
Leg Xtns: 45lbsx5x5
BB Good Mornings: 55lbsx5x5
Inc DB Flyes: 20lbsx5x5
Preacher Curls: 35lbsx5x5
Dec Skulls: 35lbsx5x5*
DB Front Raises: 10lbsx5x5
Smith Calf Raises: 60lbsx5x5
Opposite Arm/Leg Lift: 5x5

*someone talked to me between sets and I lost count of where I was, so I threw in an extra set just in case. Overall, good workout despite being very tired this morning.

I love the 5x5. But, I have a question about doing calves on this routine. Do you stick with five sets of five, or do you do less sets with a heavier weight?

t

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 Post subject:
PostPosted: Sat Mar 11, 2006 11:41 am 
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Cardio

Standard stuff on the mini-trampoline
Thirty minutes

t

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 Post subject:
PostPosted: Sun Mar 12, 2006 12:54 pm 
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Cardio

HIIT on the mini-trampoline

Total Time: 21 minutes
Warm Up: two minutes
Cool Down: Two minutes
Intervals: 30 seconds high/60 seconds low

t

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 Post subject:
PostPosted: Mon Mar 13, 2006 12:08 pm 
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Location: Canada
Start: 8:03am
Finish: 8:55am
Warm Up: Three minutes on the treadmill
Supine Rows: 5/5/5/5/4
Machine Chest Press: 80lbsx5/90lbsx3x5/100lbsx5
Conc Curls: 15lbsx5x5
Standing Tri Xtns: 35lbsx5x5
Monkey Curls: 20lbsx5x5
Leg Press (Horizontal): 150lbsx5x5
BB SLDL: 75lbsx5x5
DB Seated Calf Raises: 30lbsx3x25
Ball Tilts: 2x10

I can up the weight on the Monkey Curls and the Leg Press. Good workout.

t

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 Post subject:
PostPosted: Wed Mar 15, 2006 11:11 am 
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Week Three/Day Two

Start: 7:57am
Finish: 8:49am
Warm Up: three minutes on the treadmill

Close Grip Lat Pulldowns: 80lbsx3x5/110lbsx5/110lbsx5
Ball DB Flyes: 20lbsx5x5
Ball DB Hammer Curls: 8lbsx5/10lbsx2x5/15lbsx2x5
Close Grip Pushups: 5x5
DB Lat Raises: 10lbsx5x5
Smith Squats (ATG): 80lbsx5x5
DB Lunges: 15lbsx5x5
Single Leg Calf Raises: 30lbsx2x15
Oblique V-Ups: 15x2

I can start the Lat Pulldowns at 100lbs I think. The Hammers can start at 10lbs. Good workout, good sweat. I'm beat.

t

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 Post subject:
PostPosted: Fri Mar 17, 2006 11:34 am 
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Week Three/Day Three

Start: 8:04am
Finish: 8:54am
HR: 137 BPM

Warm Up: Three minutes on the treadmill

Leg Press: 320lbsx5x5
DB SLDL: 40lbsx5x5
Chins: 5/5/5/5/4
BB Bench Press: 75lbsx5x5
OH Press: 55lbsx5x5
EZ Bar Curls: 35lbsx5x5
Cbl Pushdowns: 15kgx5x5
Calf Raise (LP): 270lbsx20/270lbsx15/270lbsx12
Ball Crunches: 5x5

Upped the weight on the Leg Press, Bench Press, Curls and the Push Downs. Good workout despite the fact I had little sleep last night!

t

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 Post subject:
PostPosted: Sat Mar 18, 2006 7:02 pm 
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Cardio:

Treadmill for a total of 32 minutes
Distance: 2.04
Calories: 407
Laps: 8.25 or so
HR: approx 75-80%

I ran for some of it, about six minutes is my guess... must work up to more... the speed went from about 3.5 up 5.0 when I was doing some running.

t

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 Post subject:
PostPosted: Sun Mar 19, 2006 11:22 am 
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Location: Canada
Cardio:

HIIT on mini-trampoline
HR: Approx 75 to 80%
Two minute warm up and two minute cool down
30 second high intervals
60 second low intervals
Total time was 18 minutes.

t

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Always tie up your shoes.


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 Post subject:
PostPosted: Mon Mar 20, 2006 11:21 am 
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Week Four/Day One

Start: 8:08am
Finish: 9:00am

Warm Up: Three minutes on the treadmill

Sissy Squats: 10lbsx5x5
Leg Xtns: 45lbsx1x5/55lbsx2x5/65lbsx2x5
BB Good Mornings: 65lbsx5x5
Inc. DB Flyes: 20lbsx5x5
Preacher Curls: 35lbsx5x5
Decline Skulls: 35lbsx5x5
DB Front Raises: 10lbsx5x5
Smith Calf Raises: 90lbsx25/90lbsx15/90lbsx11
Opposite Arm/Leg Lift: 3x10

Overall, good today... not sure I felt 'it' when I was done. But I did work up a sweat!

t

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Always tie up your shoes.


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