ExRx.net

Date: 8/4/10
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I didn't do my plan this day. I went to the gym with my friend and forgot my workout sheet at my house. I just messed around this day doing very little.

Date: 8/6/10
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Again I went to the gym with my friend and forgot my plan........ makes me look smart.......

Date: 8/9/10

Full-Body 5X5

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Core:

BB squat: 135 for 5 reps: 145 for 5 reps: 155 for 5 reps: 155 for 5 reps: (legs were burnt out) 135 for 5 reps.

Bench Press: 135 for 5 reps: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 150 for five reps.

Bent-Over BB Row: 85 for 5 reps: 105 for 5 reps: 115 for 5 reps: 125 for 5 reps: 135 for 5 reps.

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Accessory:

Pull Ups: two sets of 8 reps (Assisted)

Lateral Raises: Two sets of 8 reps

Sit Ups: two set of 15 reps (BW+10 [easy])
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Date 8/11/10

Full-Body 5x5
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Core:

Front Squat: 85 for 5 reps: 105 for 5 reps: 125 for 5 reps: 135 for 5 reps: 145 for 5 reps.

Military Press: 85 for 5 reps: 95 for 5 reps: 105 for 5 reps: 115 for 5 reps: 105 for 5 reps.

Dead Lifts: 135 for 5 reps: 155 for 5 reps: 175 for 5 reps: 200 for 5 reps: 215 for 5 reps. (PR for last set)

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Accessory:

Push Ups: two sets of 8 reps.

BB Curls: two sets of 8 reps (65 pounds).

Seated Triceps Press: 2 sets of 8 reps (40's).
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I'm up to speed. Tomorrow is my next training day.

Date: 8/13/2010

Full body 5X5
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Core:


Squat: 135 for 5 reps: 145 for five reps: 155 for 5 reps: 165 for 5 reps: 135 for five reps. ( PR for this exercise)

Flat Bench Press: 135 for 5 reps: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 175 for five reps. (PR for this exercise)

Bent-Over Rows: 85 for 5 reps: 105 for 5 reps: 120 for 5 reps: 140 for 5 reps: 150 for 5 reps (PR for this exercise [I broke my record with the 140 but I decided that I wanted to brake it again])


Accessory:


Pull Ups: 2 sets of 8 reps (Assisted).

Lateral Raises: 2 sets of 8 reps with 20's.

Sit Ups: 2 sets of 15 reps with 25.
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I did what I wanted to do tonight so I'm pretty happy.
Every time I go in the weight room, I brake a PR now so I know that the 5X5 I'm doing is working good.

Date: 8/16/2010

Full Body 5X5
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Core:


Front Squat: 100 for 5 reps: 115 for 5 reps: 130 for 5 reps: 145 for 5 reps: 160 for 5 reps. (PR for this exercise by 15 pounds!!!!!!)


Military Press: 90 for 5 reps: 100 for 5 reps: 110 for 5 reps: 100 for 5 reps: 90 for 5 reps.
(I'm not pleased with this. I kinda of burnt my Delts out with the front squats.... I know that sounds weird but the weight on my shoulders causes me to flex them and I'm working more towards squats anymore any way).

Deadlifts: 135 for 5 reps: 165 for 5 reps: 185 for 5 reps: 205 for 5 reps: 215 for 5 reps.......... I sed F*** it I'm doing an other set: 230 for 5 reps!!!!!
(I was really pumped with these tonight and broke my PR again. After that I was even more pumped and decided to try and brake my 1RM after doing all that..... Probably wasn't a good idea. I put on 285 [That's every weight I have] on the bar and just barely missed it. I had it at least three quarters of the way up. Then tried again about 5 min later and pretty much the same thing [Maybe 5/8 the way up] wont be doing that any more. It just doesn't feel smart).

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Accessory:


Push Ups: 2 sets of 8 reps with 50 pounds on my back.

BB Curls: 2 sets of 8 reps with 65.

Triceps Press: I'm not sure how to do these yet, so I didn't do them. I'll start them Friday.
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I was really happy with my work tonight, with the exception of the Military Press' and Triceps Press' but for both of them, I have a very good reason for not/badly doing them.

Date: 8/18/2010

Full-Body 5X5
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Core:


Squats: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 175 for 5 reps (PR for this exercise): 185 for 5 reps (PR for this exercise).

Flat Bench Press: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 175 for 5 reps: 180 for 5 reps (PR for this exercise).

Bent-Over Rows: 90 for 5 reps: 115 for 5 reps: 125 for 5 reps: 145 for 5 reps: 155 for 5 reps (PR for this exercise).

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Accessory:


Pull-Ups: 2 assisted sets of 8 reps (Wide, over-hand, grip).

Lateral Raises: 2 sets of 8 reps.

Sit-Ups: 2 sets of 15 reps + 50lbs.
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Date: 8/19/2010

Today is a rest day

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I am not supposed to do any exercise today, but I was really bored and kinda bummed that I didn't get my 1RM for Deadlifts the other night, so I decided that I would do a VERY easy warm up (135X5) and go straight into my 1RM. I did the warm up and put 290 on the bar and got it with relative ease, but after watching the video, my form was terrible. I'll post the vid in PB thread in a little bit.

Let me know what you guys think about my form.... I should have bent my knees more?.....
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Full-Body 5X5
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Core:


Squats: 135 for 5 reps: 160 for 5 reps: 175 for 5 reps: 185 for 5 reps: 185 for 5 reps.

Flat Bench Press: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 175 for 5 reps: 180 for 3 reps.

Bent-Over Rows: 90 for 5 reps: 115 for 5 reps: 125 for 5 reps: 145 for 5 reps: 155 for 5 reps.

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Accessory:


Pull-Ups: 2 sets of 8 reps.

Lateral Raises: 2 sets of 8 reps.

Sit-Ups: 2 sets of 15 reps BW+75lbs.
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I didn't have a spotter for anything tonight, so I took it kinda slow and didn't press myself very hard.

Full-Body 5X5

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Core:


Front Squat: 105 for 5 reps: 120 for 5 reps: 130 for 5 reps: 150 for 5 reps: 165 for 5 reps. (PR for this exercise)


Military Press: 90 for 5 reps: 95 for 5 reps: 100 for 5 reps: 105 for 5 reps: 110 for 3 reps.


Deadlifts: 135 for 5 reps: 165 for 5 reps: 200 for 5 reps: 215 for 5 reps: 225 for 5 reps.

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Accessory:


Push Ups: 2 sets of 8 reps with 50 pounds on my back.

BB Curls: 2 sets of 8 reps with 70.

Triceps Press: The triceps press' hurt my elbows really bad when I do them so I'm not going to do them.
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I had trouble with everything tonight. I didn't enjoy a minute of it.

Full-Body 5X5
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Core:


Squats: 145 for 5 reps: 165 for 5 reps: 175 for 5 reps: 185 for 5 reps: 195 for 3 reps.

Flat Bench Press: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 175 for 5 reps: 180 for 3 reps.

Bent-Over Rows: 90 for 5 reps: 115 for 5 reps: 125 for 5 reps: 145 for 5 reps: 155 for 5 reps.

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Accessory:


Pull-Ups: 2 sets of 8 reps.

Lateral Raises: 2 sets of 8 reps 25lbs.

Sit-Ups: 2 sets of 15 reps BW+100lbs.
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I should have not jump up so much all at once on my last squat set. 190 would have been smarter.

Full-Body 5X5

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Core:


Front Squat: 105 for 5 reps: 120 for 5 reps: 135 for 5 reps: 155 for 5 reps: 170 for 5 reps. (PR for this exercise)


Military Press: 85 for 5 reps: 90 for 5 reps: 95 for 5 reps: 100 for 5 reps: 105 for 3 reps.


Deadlifts: 135 for 5 reps: 165 for 5 reps: 195 for 5 reps: 210 for 5 reps: 225 for 4 reps.

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Accessory:


Push Ups: 2 sets of 8 reps with 50 pounds on my back.

BB Curls: 2 sets of 8 reps with 70.

Triceps Press: 2 sets of 8 reps with....... ssshhhh *wispers* 40 pounds......

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I felt great tonight. Way better then my last session.

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Military Press: I cant find the right weight for this exercise.

Deadlifts: I messed up bad on the 5th rep of my 5th set and bowed really bad.

I just wanted to make sure I worked my Tri's tonight, so I did what I could do comfortably.
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I think my progression is starting to slow a bit on this plan though.

Measurements:
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Calf's: 15in largest point.


Thighs: 23.5in at largest point.


Glut's: 39in at largest point.


Waist: 30.5in 1in above navel.


Chest: 40.5in at largest point.


Biceps: 14.75in at largest point.


Forearms: 12in at largest point.


Shoulder width: 49.5


Neck: 15.5in at largest point.


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Highth:
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6"1'


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Weight:
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I've been trying to gain some weight lately. I was at 180 about a week ago but now I'm up to 190.

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Full-Body 5X5
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Core:


Squats: 135 for 5 reps: 155 for 5 reps: 175 for 5 reps: 180 for 5 reps: 190 for 5 reps. (PR for this exercise)

Flat Bench Press: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 175 for 5 reps: 180 for 5 reps. (PR for this exercise)

Bent-Over Rows: 110 for 5 reps: 125 for 5 reps: 135 for 5 reps: 145 for 5 reps: 160 for 4 or 5 reps.

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Accessory:


Pull-Ups: 2 sets of 8 reps.

Lateral Raises: 2 sets of 8 reps 25lbs.

Sit-Ups: 2 sets of 15 reps BW+150lbs. (PR for this exercise)


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Wow.... Do I have a lot to say about this session....
This session was good. I had a lot of fun tonight. I did very well and broke some more PR's. I couldn't be more happy with this site, the people on it, and this plan. Everybody is extremely helpful and Knowledgeable.
I owe my gratitude and my progress to everybody that's helped me on here.


Squats:
I did the first two sets out of my comfort zone and moved away from the safety of my bench and did them deep. After doing that I still felt like I could brake a 5 rep PR and did... with ease. I could have went 195 and push 5 out. I'll do that next week. I didn't want to make the mistake of putting on too much weight too fast again.


Flat Bench Press:
I have been trying to work my way up to 180X5 sense I started and finally got it tonight. I will up it to 185 until I get it 5 times now.


Bent-Over Rows:
I wanted desperately to up my weight on this tonight, and I did OK, but it really wasn't pretty. I need to stick with 155 for a bit longer. I'm not 100% sure if I got 5 there or not, I was so focused on pulling it up that I kinda forgot to count. (it may have been 3 even...)


Sit-Ups:
I usually don't post PR's for "Accessory exercises" but I was actually pretty pumped with this. I think Squats actually help a lot with doing this as well.

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Full-Body 5X5

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Core:


Front Squat: 110 for 5 reps: 125 for 5 reps: 140 for 5 reps: 160 for 5 reps: 175 for 5 reps. (PR for this exercise)
The first 3 sets were done deep (away from my bench). I have a mirror in my lifting room and I had good form.


Military Press: 80 for 5 reps: 85 for 5 reps: 90 for 5 reps: 95 for 5 reps: 100 for 5 reps.
I found the right weight but I'm not happy with it. I feel it more in my lower back, then my Delts for some reason.


Deadlifts: 135 for 5 reps: 175 for 5 reps: 195 for 5 reps: 215 for 5 reps: 225 for 5 reps.

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Accessory:


Push Ups: 2 sets of 8 reps with 50 pounds on my back.

BB Curls: 2 sets of 8 reps with 70.

Triceps Press: 2 sets of 8 reps with 55.
Still not that great. My elbows feel like they are going to snap, when I do these.
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