ExRx.net

Full-Body 5X5
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Core:


Squats: 145 for 5 reps: 155 for 5 reps: 175 for 5 reps: 185 for 5 reps: 195 for 5 reps. (PR for this exercise)
Again I did the first two sets of squats away from my bench.
I did my last rep on the squats with a pause and my spotter thought I needed help and grabbed the bar..... it made me so mad.... I shouldn't have got mad though. I apologized, and new that they were just trying to help. I still counted it.

Flat Bench Press: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 180 for 5 reps: 185 for 3 reps. (PR for this exercise..... kinda)


Bent-Over Rows: 105 for 5 reps: 125 for 5 reps: 135 for 5 reps: 145 for 5 reps: 155 for 5 reps. (it was a lot easier tonight then ever before. Still need to stick with it a couple more weeks though.)

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Accessory:


Pull-Ups: 2 sets of 8 reps.

Lateral Raises: 2 sets of 8 reps 20lbs. I have adjustable DB's and though all along that I had 25 on them but it is actually 20. pretty easy ether way. Just don't have any more weight to put on them.

Sit-Ups: 2 sets of 15 reps BW+50lbs. (with the weight over my head... A lot harder)


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Full-Body 5X5

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Core:


Front Squat: 115 for 5 reps: 130 for 5 reps: 145 for 5 reps: 165 for 5 reps: 180 for 4 reps.
Again, the first 3 sets were done deep.


Military Press: 80 for 5 reps: 85 for 5 reps: 90 for 5 reps: 100 for 5 reps: 105 for 5 reps.



Deadlifts: 135 for 5 reps: 165 for 5 reps: 200 for 5 reps: 215 for 5 reps: 230 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.
Elbow's felt a little better tonight.
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Concerns about my Squat and Front Squat.....

Full-Body 5X5
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Gigadie, Awwww Right.....



Core:


Squats: 135 for 5 reps: 160 for 5 reps: 180 for 4 reps: 190 for 5 reps: 195 for 5 reps.
Again I did the first three sets of squats away from my bench.
I was going to do 200 tonight, but I didn't have a spotter so just went for a tie weight. I felt like I could have done 200 though. I need to check my form. so I'm going to put up a video tonight.

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45min before Bench Press exercise: 135X3 (warm up) 215X1 (PR by 5 pounds) (Gigadie) (1:30/2:00Min brake) 220X1 (PR by 10 pounds!!!) (AWWWW RIGHT!!!!!!)

Flat Bench Press: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 175 for 5 reps: 185 for 2 reps.
Technically it was a 10 pound jump...but really it was 15, because I dropped to 205 pounds 1RM on my bench 2 weeks or so ago.

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Bent-Over Rows: 135 for 5 reps: 140 for 5 reps: 145 for 5 reps: 150 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 20lbs.

Sit-Ups: 2 sets of 15 reps BW+50lbs. (Over my head)

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Squat form wasn't to bad. I need to start the reps by pushing my hips out more and go lower then I have been.

Next week is deload week. I haven't really ever takin a deload week before and I need to start.

work up to 65% weight.

Full-Body 5X5

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Deload week

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Core:


Front Squat: 75 for 5 reps: 85 for 5 reps: 95 for 5 reps: 110 for 5 reps: 120 for 5 reps.
All were done "deep". Really, more than anything, it was form night for Squats. It looked really good to me. I pushed my hips back to begin the rep, kept the bar over the center of my feet, and went down till I was about 5 to 6 inches off the ground (A$$ to grass).


Military Press: 50 for 5 reps: 55 for 5 reps: 60 for 5 reps: 65 for 5 reps: 70 for 5 reps.



Deadlifts: 90 for 5 reps: 110 for 5 reps: 130 for 5 reps: 140 for 5 reps: 150 for 5 reps.

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Accessory:


Push Ups: 2 sets of 8 reps, BW.

BB Curls: 2 sets of 8 reps with 70.

Triceps Press: 2 sets of 8 reps with 55.
Elbow's felt a little better tonight.

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I didn't really Deload on my Accessory exercises other then Push-Ups, My pec's are still really sore from my Max-Out last week.
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Full-Body 5X5

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Deload Week
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Core:


Squats: 95 for 5 reps: 105 for 5 reps: 115 for 5 reps: 130 for 5 reps: 135 for 5 reps. (PR for this exercise)
I did all of the above deep. Great form. (HAHA, I did the first rep of every set no hands, lol, It was fun.


Flat Bench Press: 95 for 5 reps: 105 for 5 reps: 115 for 5 reps: 125 for 5 reps: 135 for 5 reps.


Bent-Over Rows: 90 for 5 reps: 95 for 5 reps: 100 for 5 reps: 105 for 5 reps: 110 for 5 reps.

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Accessory:


Pull-Ups: 2 sets of 8 reps.


Lateral Raises: 2 sets of 8 reps 20lbs each hand.


Sit-Ups: 2 sets of 15 reps BW+50lbs. (over my head)


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TONIGHT! is the premiere of TUF 12!!!!!!!! It all starts at 7PM, so an early workout!!!!!!!!

Full-Body 5X5

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Last Deload Day

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Core:


Front Squat: 75 for 5 reps: 85 for 5 reps: 95 for 5 reps: 110 for 5 reps: 120 for 5 reps.
All were done "deep".


Military Press: 50 for 5 reps: 55 for 5 reps: 60 for 5 reps: 65 for 5 reps: 70 for 5 reps.



Deadlifts: 90 for 5 reps: 110 for 5 reps: 130 for 5 reps: 140 for 5 reps: 150 for 5 reps.

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Accessory:


Push Ups: 2 sets of 8 reps, BW.

BB Curls: 2 sets of 8 reps with 70.

Triceps Press: 2 sets of 8 reps with 55.
Elbow's felt like crap tonight.

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Broke a PR on Bench tonight.

I felt like Maxing on bench tonight so I did 1 rep, to make sure I don't get sore: 225X1 (YAY) It actually went up pretty easy. I think I could do 230.

Just a note: If I remember right 225 was my Dad's 1RM PR of all time(when he use to train) and I'm finally there!!!!!!!........wait,..Now what????lol

Full-Body 5X5
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Core:


Squats: 145 for 5 reps: 160 for 5 reps: 180 for 4 reps: 190 for 5 reps: 200 for 5 reps. (PR for this exercise)
I did the first two sets deep. The 3rd set I could only do two reps deep. the last three reps I did over my bench.


Flat Bench Press: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 175 for 5 reps: 185 for 5 reps!! (PR for this exercise)




Bent-Over Rows: 135 for 5 reps: 140 for 5 reps: 145 for 5 reps: 150 for 5 reps: 160 for 5 reps. (PR for this exercise)

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Accessory:


Pull-Ups: 2 sets of 8 reps. (I had a really hard time with these tonight)

Lateral Raises: 2 sets of 8 reps 20lbs.

Sit-Ups: 2 sets of 15 reps BW+50lbs. (Over my head)

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Full-Body 5X5

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Core:


Front Squat: 115 for 5 reps: 130 for 5 reps: 145 for 5 reps: 165 for 5 reps: 180 for 5 reps. (I think this is a PR)
The first 3 sets were done deep.


Military Press: 90 for 5 reps: 95 for 5 reps: 100 for 5 reps: 105 for 5 reps: 110 for 5 reps.
I've been doing these "Seated MP" and I started doing them "standed" tonight to give my Biceps a little more work.



Deadlifts: 135 for 5 reps: 165 for 5 reps: 200 for 5 reps: 235 for 5 reps.
I only did 4 sets on this.... I don't know how, but I forgot the 4th set and went right to the last one.

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Accessory:


Push Ups: 2 sets of 8 reps with 75 pounds on my back.
This was awkward.

BB Curls: 2 sets of 8 reps with 70.

Triceps Press: 2 sets of 8 reps with 55.
Elbows felt okay. I think I'm getting more Glucosamine on days they don't hurt or something..

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Full-Body 5X5
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Core:


Squats: 145 for 5 reps: 160 for 5 reps: 180 for 5 reps: 190 for 5 reps: 200 for 5 reps.
I did the first two sets deep. The 3rd set I could only do three reps deep. the last two reps I did over my bench.


Flat Bench Press: 145 for 5 reps: 155 for 5 reps: 170 for 5 reps: 180 for 5 reps: 190 for 4 reps!! (PR for this exercise)
Holy crap! NICE!




Bent-Over Rows: 135 for 5 reps: 140 for 5 reps: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps. (PR for this exercise)
This started going up again for some reason! And I like it.

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Accessory:


Pull-Ups: 2 sets of 8 reps. (Did great on these tonight!)
I kicked a little on the 5th rep of the second set.

Lateral Raises: 2 sets of 8 reps 20lbs.

Sit-Ups: 2 sets of 15 reps BW+50lbs. (Over my head)

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I'm starting to get "HUUJJJEE", as everybody on here calls it.

I started taking BSN's Creatine today, so if everything go's as it usually does when I take Creatine (and if this Creatine works as well as the previous brands I've used) my strength should really start picking up.


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Full-Body 5X5

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Core:


Front Squat: 135 for 5 reps: 135 for 5 reps: 145 for 5 reps: 165 for 5 reps: 185 for 3 reps. (I think this is a PR)
first two sets were done deep.




Military Press: 90 for 5 reps: 95 for 5 reps: 100 for 5 reps: 105 for 5 reps: 110 for 4 reps.




Deadlifts: 135 for 5 reps: 165 for 5 reps: 205 for 5 reps: 220 for 5 reps 235 for 1 rep.
My back was hurting on these so I quit.

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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.

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I'm going to try and make a plan tonight. I'm getting bord and I think I'm starting to slow a little bit.

Measurements:
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Calf's: 15in largest point. No gain.


Thighs: 24.5in at largest point. 1in gain!


Glut's: 40.5in at largest point. 1.5in gain!


Waist: 33in 1in above navel. haha. 2.5in loss.... Guess I eat more then I thought.


Chest: 42.5in at largest point. 2in gain!


Biceps: 15in at largest point. .25 gain! I'm good with that.


Forearms: 12.5in at largest point. .5in gain!


Shoulder width: 51.25 or 51.5 at largest point. Its hard to measure this one. 2in gain!


Neck: 15.5in at largest point. No gain.


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Height:
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6"1'


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Weight:
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190 Only underwear.
I think I weighed with cloths on last time.

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7.25in gain in one month.. Not bad.

My shirts are fitting tight, and my legs are get muscular (cut).

Full-Body 5X5
9/29/2010
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Core:


Squats: 145 for 5 reps: 160 for 5 reps: 180 for 5 reps: 195 for 5 reps: 205 for 5 reps. (PR for this exercise)
I did the first two sets deep. The 3rd set I could only do two reps deep. the last three reps I did over my bench.


Flat Bench Press: 145 for 5 reps: 155 for 5 reps: 170 for 5 reps: 180 for 5 reps: 190 for 3 reps!!



Bent-Over Rows: 135 for 5 reps: 145 for 5 reps: 155 for 5 reps: 165 for 5 reps: 170 for 5 reps. (PR for this exercise)
This was really hard and I lost form on it..... gonna stick with 165 for a while.

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Accessory:


Pull-Ups: 2 sets of 8 reps.


Lateral Raises: 2 sets of 8 reps 20lbs.


Sit-Ups: 2 sets of 15 reps BW+50lbs. (Over my head)

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I don't understand whats going on... I've been losing stength here latly and I just took a deload about 2 weeks ago.....I'm taking Creatine too... I've never LOST stregnth when taking Creatine....

I got a new routine cued-up for next week, hopefully that well fix it......