ExRx.net

Exercise Prescription on the Net
It is currently Mon Sep 01, 2014 6:49 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 4 posts ] 
Author Message
PostPosted: Wed Mar 03, 2010 6:55 am 
Offline
Novice
Novice

Joined: Tue Jan 26, 2010 5:05 pm
Posts: 57
Here is the program I'll be doing.

Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

I will be working out on Mondays , wednesdays and fridays


*I will be squatting light on wednesdays tho*


Did the first workout last monday
Did this :

Squat :
Warmup
90kg 3x5

Bench press :
Warmup
65kg 3x5

Pull ups
10
6
5

Good workout. Im still sore after it.

And oh yeah since I'll be bulking while doing this program I'll maybe post my current weight once in a week or something.

Current weight : 73,5 kg (weighted after a meal)
Height : 180-183 cm.
Goal is to get to 80kg bodyweight and add some good strength.


Top
 Profile  
 
 Post subject:
PostPosted: Thu Mar 04, 2010 2:00 pm 
Offline
Novice
Novice

Joined: Tue Jan 26, 2010 5:05 pm
Posts: 57
Todays workout:

Squat:
Warmup
92,5kg - 5/5/5

Press:
Warmup
42,5kg - 5/5/5 - Easy

Deadlift :
Warmup
80kg - 5 - EASY

The squat was good..Wasnt to hard but wasnt to easy tho.
Deffinatly putting 95kg next time.

The press was easy

The deadlift was way to easy.
The reason why i only putted 80kg is that i havent deadlifted in like 4 months , so just wanted to check form and such.
Will be putting 90kg on next and 100kg probably the workout after that.


Top
 Profile  
 
 Post subject:
PostPosted: Sat Mar 06, 2010 12:16 pm 
Offline
Novice
Novice

Joined: Tue Jan 26, 2010 5:05 pm
Posts: 57
Squatted light today .. Going for 95kg 3x5 next monday.
And yeah , first day on creatine(:

Squat :
Warmup
80kg 6/6/6

Bench press :
Warmup
67,5kg - 5/5/4,5 (my spotter had to help alitle when i was half way up)

chin ups
6/6/6



Not very happy about the bench.
This would be a great situation to micro load , but since my gym only has 1,25kg plates I have to add 2,5kg each workout.
I only missed 1 rep in the last set , should I go for 70kg next time or do 67,5kg once more?


Top
 Profile  
 
 Post subject:
PostPosted: Mon Mar 08, 2010 5:19 pm 
Offline
Novice
Novice

Joined: Tue Jan 26, 2010 5:05 pm
Posts: 57
missed todays workout :/
fv(k school


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 4 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 4 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group