ExRx.net

http://www.youtube.com/watch?v=C-6ewA46ffE

Haha. look, no hands momma!!

Full-Body 5X5

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Core:


Front Squat: 115 for 5 reps: 130 for 5 reps: 145 for 5 reps: 160 for 5 reps: 185 for 5 reps. (I think this is a PR)
The first three sets were done deep. I did the first two reps on the fourth set 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: 155 for 5 reps: 180 for 5 reps: 200 for 5 reps 235 for 5 rep.


-------------------------------------------------------------------------------------

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 65!!!
Yeah! I did these 10lbs heavier and my elbows didn't hurt very bad at all!!!

_____________________________________________________________

I maid a routine. Everybody on here help me tweak it to be pretty good so I'll start it on Monday and see if I like it.

On another note, I hate the exercises I have to do on this night. My back is hurting pretty bad after it, Every time. I have a good arch, (I watch that in the mirror very carefully every night) but... Idk

I felt like everything went pretty shooth tonight, other then that though.

New routine:

Full-Body 5X5

-------------------------------------------------------------------------------------


Squats:
--
135
--
160
--
180
--
195
--
205
--
I did the first two sets deep. the First 3 reps on the third set was deep as well.

_______________________

Bench Press:
--
145
--
155
--
170
--
180
--
190X4

_______________________

Rows:
--
85
--
95
--
105
--
115
--
125
--

_______________________


MP:
--
90
--
95
--
100
--
105
--
110

_______________________

Chin-Ups:
--
8 X BW
--
2 X BW+20
--
3 X BW
--

I'll start doing these in the actual 5X5 format next session.

_______________________

I like it.
Its a killer Latt workout though: Rows X MP X Chin-ups. They were throbbing when I was done.

I just ran 5 miles in exactly 49 minutes. I literally felt like I was going to have a hart attack when I got home. My chest was burning and had shooting pains in it. Can't say I'm going to start doing that real often.... Maybe though...

Full-Body 5X5

-------------------------------------------------------------------------------------


SDL
--
135
--
155
--
190
--
205
--
235
--
These are AWESOME

_______________________

Bench Press:
--
145
--
155
--
170
--
180
--
190X4

_______________________

Rows:
--
85
--
95
--
105
--
115
--
125
--

_______________________


MP:
--
90
--
95
--
100
--
105
--
110

_______________________

Chin-Ups:
--
5 X BW+10
--
5 X BW+10
--
5 X BW+10 X 4 reps drop the weight and finish set.
--
5 X BW
--
5 X BW

_______________________

I love this plan.

Full-Body 5X5

-------------------------------------------------------------------------------------


Squats:
--
135
--
160
--
180
--
195
--
205
--
I did the first two sets deep. The First 4 reps on the third set was deep as well. (PR for this exercise)

_______________________

Bench Press:
--
145
--
155
--
170
--
180
--
190X5 (PR for this exercise) OOOHHH YEEAAAHH

_______________________

Rows:
--
85
--
95
--
105
--
115
--
130 (PR for this exercise) Sloppy though.
--

_______________________


MP:
--
90
--
95
--
100
--
105
--
115 (PR for this exercise)

_______________________

Chin-Ups:
--
5 X BW+10
--
5 X BW+10
--
5 X BW+10: 4 reps, dropped the weight, and finish set.
--
5 X BW
--
5 X BW


_______________________

I got a PR on 4 out of 5 exercises tonight. I didn't even realize it until I was writing it in on here, lol. Its nice.

Full-Body 5X5

-------------------------------------------------------------------------------------


Squats:
--
135
--
160
--
180
--
195
--
210
--
(PR for this exercise)

_______________________

Bench Press:
--
150
--
160
--
170
--
180
--
195X3
(PR for this exercise)

_______________________

Rows:
--
85
--
95
--
105
--
115
--
130 (Mental, PR for this exercise) (Not sloppy).
--

_______________________


MP:
--
90
--
95
--
100
--
105
--
115
-------
115
I did this After my hole workout. I just felt like doing a sixth set and felt like I needed to doing it any way. I feel like I'm very behind on this, Compared to all my other lifts.
_______________________

Chin-Ups:
--
5 X BW+10
--
5 X BW+10
--
5 X BW+10: 5 reps, finished set!!!!!
--
5 X BW+10: 4 reps, dropped the weight, and finish set.
--
5 X BW
(PR for this exercise)
___________________________

I love breaking PR's, lol.

Full-Body 5X5

-------------------------------------------------------------------------------------


SDL
--
135
--
155
--
190
--
205
--
240X3
--

_______________________

Bench Press:
--
150
--
160
--
170
--
180
--
195X3

_______________________

Rows:
--
85
--
95
--
105
--
115
--
130
--

_______________________


MP:
--
90
--
95
--
105
--
115
--
120X4

_______________________

Chin-Ups:
--
5 X BW+10
--
5 X BW+10
--
5 X BW+10
--
5 X BW+10: 4 reps, drop the weight, and finish set.
--
5 X BW

________________________

Full-Body 5X5

-------------------------------------------------------------------------------------


Squats:
--
135
--
140
--
150
--
165
--
180
--
I'm "starting over" on these. I'm going to start doing them all deep. Pathetic weights but I'll just try to work back up to that weight. I might even drop it some more because I'm very uncomfortable on the last two, (In my back).
_______________________

Bench Press:
--
150
--
160
--
170
--
185
--
195X3
No increase in the last set's weight, but I up'd the second from the last set five pounds. so I felt good to still get 3.

_______________________

Rows:
--
85
--
95
--
105
--
115
--
130
I might try 135 next week some time... Just depends on how I feel.

_______________________


MP:
--
85
--
95
--
100
--
110
--
120X3
I should have gotten 4 on the last one (I have before), but I was too fatigued.

_______________________

Chin-Ups:
--
5 X BW+10
--
5 X BW+10
--
5 X BW+10:
--
5 X BW+10: 4 reps, dropped the weight, and finish set.
--
5 X BW
I just cant get that last rep. Its KILLING me.

___________________________

Measurements:
-------------------------------------------------------------------------------------


Calf's: 15.75in largest point. .75in gain.


Thighs: 24.75in at largest point. .25in gain.


Glut's: 41.25in at largest point. .75in gain.


Waist: 32.5in 1in above navel. .5in gain.


Chest: 43in at largest point. .5in gain.


Biceps: 15.25in at largest point. .25 gain.


Forearms: 13in at largest point. .5in gain.


Shoulder width: 49.5 at largest point. 2in loss. I dont think I really lost anything on this... I just think I messed up with the tape last time.


Neck: 15.75in at largest point. .25in gain.


-------------------------------------------------------------------------------------


Height:
---------

6"1'


-------------------------------------------------------------------------------------


Weight:
---------

191.5 or 192 (cant tell)
Only underwear.

_____________________________________________________________

3.75in gain in one month.

Not as good as last time, but good enough.