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twm
10-29-2008, 07:19 PM
making my return to this site after a long hiatus. i'm doing a 5x5 5 days a week as follows:

mon: legs, cardio
tues: chest
weds: abs, cardio
thurs: back
fri: shoulders, cardio

im currently 200lbs, 6', 33.5" waist.... somehow i'm weaker than when i last posted, the same weight and have a smaller waist??:scratch:

nevertheless, i'm going to 225.. hopefully ill still have abs.. and we'll go from there.


ps: if anyone has any input on improving my 5x5, obviously its very appreciated. i'm starting very conservative so far

twm
10-29-2008, 07:21 PM
10/27/08

b/p squats 95x5
135x5
185x5
225x5
225x5
225x5
225x5
235x5

leg press 1ppsx10
1.5ppsx10
2ppsx10
2ppsx10
2ppsx10

leg curl 45x10
70x10
70x10
70x10

calf press 2ppsx10
2.5ppsx10
2.5ppsx10
3ppsx10
3ppsx10

elliptical for 20min

twm
10-29-2008, 07:21 PM
10/28/08
bb bench 95x5
135x5
155x5
185x5
185x5
185x5
185x5
185x5

incline bench 135x10
135x10
140x10

db flies 30x10
30x10
30x10

cable pushdown 70x10
90x10
90x10
90x10

twm
10-29-2008, 07:24 PM
10/29/08
cable ab pulldown (not sure what to call it?)
100x15
140x15
180x10
180x10
180x10

side bends
45x10/10
80x10/10
80x10/10
80x10/10

elliptical for 20min

twm
10-30-2008, 06:30 PM
10/30/08 - back

bb rows
95x10
135x10
185x5
205x5
205x5
205x5
205x5
205x5

stiff arm lat pulldown
70x10
90x10
90x10
90x10

fat bar chins, palms away
bwx5
bwx3
bwx1 (lol)
bwx4
bwx4
bwx4
the thick bar is hard to grip. wider grip

db shrugs
75sx10
75sx10
80sx10
80sx10

weight 200.5lbs

twm
10-31-2008, 06:17 PM
10/31/08 - shoulders

db oh press
30sx10
45sx5
60sx5
70sx5
70sx5
70sx5
70sx5
70sx5

bb shoulder press
95x10
105x10
105x10

stiff arm lat raises
20sx10
25sx10
20sx10

rear delt flies
90x10
70x10
70x10

elliptical for 20 min


good workout, shoulders feel fried. i have a joe dirt mullet wig and a goatee for my halloween costume. should be good times

twm
11-03-2008, 06:54 PM
11/3/08 - legs

squats below ||
barx5
95x5
135x5
185x5
225x5
245x5
245x5
245x5 or 6? lost count midset.
245x5
245x5 easy

cybex leg press
3ppsx10
5ppsx10
6ppsx10
7ppsx10

leg curl
70x10
70x10
70x9

calf press
3ppsx10
3ppsx10
3.5ppsx10
3.5ppsx10

skipped cardio, had a bad headache and was hungry. had a big problem over the weekend and didnt get much food at all on sat. wanted to get home and have a shake to stay anabolic

twm
11-04-2008, 06:34 PM
11/4/08 - chest

bb bench
barx10
95x10
135x5
165x5
185x5
195x5
195x5
195x5
195x5
195x6

decline bench
135x10
155x10
155x10
155x10

incline bench
135x10
135x10
135x9

cable pressdown
80x10
80x10
90x10
90x10
90x10

weight: ?? scale at my gym is a piece of ****. somewhere between 200 and 204?

twm
11-06-2008, 07:18 PM
11/6 - back

bb rows
95x10
135x10
185x5
210x5
210x5
210x5
210x5
210x6

stiff arm lat pulldowns
80x10
100x10
100x10
100x10
100x10

underhand pullups
bwx7
bwx5
bwx4
bwx3
bwx4
bwx3
bwx3.5

db shrugs
80sx10
80sx10
80sx10
80sx10

cable ab crunches
140x10
160x10
180x10

twm
11-11-2008, 04:19 PM
11/8/08 - shoulders

db oh press
30sx10
45sx5
60sx5
75sx5
75sx5
75sx5
75sx5
75sx5

stiff armed lat raises
25sx10
25sx10
25sx10
25sx10

rear delt flys
somethingx10
somethingx10
somethingx10
somethingx10

feel like i did something else, but i cant remember

twm
11-11-2008, 04:22 PM
11/10/08 - legs

b/p squats
95x5
135x5
185x5
225x5
255x5
255x5
255x5
255x5
255x5
good

cybex leg press
3ppsx10
5ppsx10
6ppsx10
7ppsx10

leg curl
70x10
80x10
80x10
80x10

calf press
3ppsx10
3.5ppsx10
3.5ppsx10
3.5ppsx10

good workout, legs feel great

twm
11-11-2008, 06:55 PM
11/11/08 - chest

flat bench
95x10
135x5
185x5
200x5
200x5
200x5
200x5
200x5
200x5 *i did at least 5 sets... i lost count and i think i did 6.. but at least 5

incline db bench
55x10
65x10
75x9
75x7
60x10

cable tricep pressdown
90x10
90x10
90x10
90x10

machine incline press
1ppsx10
1.5ppsx10
1.5ppsx10

good workout. please with bench progression over the past few weeks. hopefully ill be back to 225 for reps soon.

twm
11-13-2008, 07:46 PM
11/13/08 - back

bb rows
135x10
185x5
225x5
225x5
225x5
225x5
225x5

stiff armed cable pulldowns
100x10
100x10
100x10
100x10

UH pullups
bwx8
x7
x5
x4
x5
x4

db shrugs
80sx10
80sx10
80sx10
80sx10

cable ab crunches
160x10
190x10
190x10
190x9

twm
11-15-2008, 05:41 AM
11/15/08 - shoulders

db oh press
30sx20
45sx5
60sx5
80sx5
80sx5
80sx5
80sx5
80sx5
80sx5

lateral raises
25sx10
30sx10
25sx10
25sx10

rear delt flies
90x10
100x10
100x10
100x10

rear delt cable row
140x10
160x10
180x10
180x10
180x10

Coke
11-15-2008, 06:16 PM
Good luck with getting to the 225lb mark...props on the relentless efforts.

twm
11-17-2008, 06:05 PM
thanks cocoa, peaked through your journal the other day,good stuff there

11/17/08 - legs

bb squad b/p
barx1
95x5
135x5
185x5
225x5
265x5
265x5
265x5
265x5
265x5

db lunges
50sx5
65sx5
75sx5
80sx5
calf cramped on last left leg rep, uncomfortable

calf press
3ppsx10
3.5ppsx10
3.5ppsx10
3.5ppsx10

having difficulty walking :)

twm
11-18-2008, 06:57 PM
11/18/08 - chest/tri

bb bench
barx20
95x20
135x5
155x5
205x5
205x5
205x5
205x5
205x5
205x5

cable pressdowns
90x10
110x10
100x10
100x10

db inc press
65x10
70x10
70x9
70x9

cable pressdown
100x10
90x10
90x10
90x10

twm
11-20-2008, 07:09 PM
11/20/08 - back

bb row
135x10
155x5
185x5
205x5
210x5
210x5
210x5
210x5
210x5

db shrugs
75x10
80x10
90x10
90x10
90x10

stiff armed lat pulldowns
100x10
120x10
120x10
120x10

db alt curls
40sx10
40sx10
40sx9

went to the new LA fitness in boca raton, what a miserable place that is. golds delray is infinitely better

twm
11-24-2008, 11:36 AM
11/24/08 - legs

squats
95x1
135x5
185x5
225x5
275x5
275x5
275x6
275x5
275x5
kinda GMing these on the 4th/5th rep..

db lunges
40sx5/5
60sx5/5
80sx5/5
80sx5/5
these were good

calf press
3ppsx10
3.5ppsx10
3.5ppsx10
3.5ppsx10

should i increment squats +5 or +10 next week or not at all? this is rhetorical as I doubt anyone reads this.

twm
11-27-2008, 08:28 AM
had surgery monday afternoon. have had to take it easy

11/27/08 - chest

bb bench
barx20
95x20
135x5
165x5
215x5
215x5
215x5
215x5
215x5
good

db incline bench
70sx8
70sx10
70sx10
70sx9

cable rope pressdown
100x10
100x10
100x10
110x10
110x10

twm
11-28-2008, 01:53 PM
kind of a hodge podge workout today. rode my bike around looking for a gym in the downtown area.. found one. back in the reg routine next week

db oh press
30sx20
40sx13
55sx5
70sx5
80sx5
80sx5
80sx5
80sx5
80sx5
these felt heavy... i did do tris yesterday tho

db lat raise
25sx10
25sx10
25sx10
25sx10

bw chins
bwx10
x5
x4
x4
x3
x4

bb rows
135x10
135x10
135x10

db shrugs
85sx10
75sx10
75sx10
75sx10

not a great workout but new gym is very nice and very convenient. back on track next week

twm
12-01-2008, 06:09 PM
12/1/08 - legs

bb squats
barx2
95x5
135x5
185x5
225x5
275x5
275x5
275x5
285x4
285x5
i just didnt have it in me for #5 on set 4.. i was worried id have to dump it..

db lunges
40sx5/5
60sx5/5
80sx5/5
80sx5/5
80sx5/5
felt great..

leg curls
4 sets of 10 of something

single leg calf raise
bwx10/10
bw+20x10/10
bw+20x10/10
bw+20x10/10

twm
12-02-2008, 06:03 PM
12/2/08 - chest/tris

bb bench
barx20
95x16
135x5
185x5
225x5
225x5
225x5
225x4
225x4
ugh

dips
bwx10
x10
x10

db incline press 45 deg
50sx10
60sx10
60sx10
60sx8

machine pressdowns
70x10
70x10
70x10
90x10

so.. 225 is reattained. felt good. could feel the weight drifting to my shoulders when it got sticky towards the bottom. my delts are pretty good relative to my other muscle groups so chest is always overshadowed by shoulders when chest gets tired. hopefully next week 225x5x5. in all fairness, i did skip 220x5x5 which i probably could get. maybe ill try 230x5x5!

twm
12-04-2008, 07:02 PM
12/4/08 - back

pendlay row
135x10
155x5
175x5
175x5
175x5
175x5
195x5
175x5
155x10
feeling these out.. first time doing pendlay rows

at this new gym, there is a set of bands attached to the rafters where you can do ring work... for lack of a better description:

ring rows
bwx10
bw+10x10
bw+20x10
bw+20x10
bw+20x10
bw+20x9

db shrugs
80sx10
85sx10
85sx10
85sx10

pullups
bwx5
i had nothing left after wearing the weight vest. it did a number on my grip and chin strength

lat pulldown
160x10
180x10
200x10
220x6
180x10
180x10

hammer curls
30sx10
30sx10
30sx10
could barely make a fist much less curl

good workout

twm
12-05-2008, 03:23 PM
12/5/08 - shoulders

db oh press
35sx13
50sx10
65sx5
80sx5
85sx5
85sx5
85sx5
85sx5
85sx4
oomph

db lat raise
27.5x10
27.5x10
27.5x8

rope face pulls
35x10
45x10
55x10
65x14

done. quick workout... about to go out.

twm
12-08-2008, 07:12 PM
12/8/08 - legs

squats
barx5
95x5
135x5
185x5
225x5
295x5
295x4 i had nothing left at all
275x6
275x5
275x5

db lunges
50sx10
70sx10
85sx10

i had nothing left :( fatigued and weak.. couldnt even grip the dbs... i dont know whats wrong. terrible workout

twm
12-09-2008, 06:31 PM
12/9/08 - chest/tri

****ing ****ty workout. i hate this **** sometimes

bb bench
barx20
95x20
135x6
185x5
225x5
225x5
225x5
225x4
225x4
no ****ing improvement whatsoever over last week.

cable pressdown
65x10
65x10
65x10
65x10
different style cable machine

30 deg db inc press
50x10
70sx10
70sx9
70sx9

machine flies
couple sets of 10 who gives a ****

weight: fat

twm
12-09-2008, 06:43 PM
i dont know if im gonna be able to make it to 225. i feel fat as **** right now at 209.5. waist is 34.5. i guess ive made decent gains so far.. above pic is at like 208lbs.... maybe ill call it at 215 and diet back down.... UD 2.0 is supposed to be good, i hear. would really appreciate input from someone experienced

twm
12-09-2008, 08:41 PM
perused some pics of me the last time i was at 210lbs. i was much less lean.. so thats good i guess.

twm
12-11-2008, 07:38 PM
12/11/08 - back

pendlay rows
135x10
155x5
185x5
185x5
185x5
185x5
185x5

pullups
bwx8
bwx6
bwx5
bwx5
bwx4

db shrugs
85sx10
85sx10
85sx10
85sx10

db alt curls
35sx10
35sx10
35sx10

decline situps
bwx12
bw+25x10
bw+25x10
bw+45x10

weight 209... starting to cut this weekend.

OneLiftOneKill
12-11-2008, 07:56 PM
What bodyfat % are you going for?

twm
12-11-2008, 08:20 PM
10ish% would be nice... 10lbs of fat shed would make me 10% at 200lbs, assuming no muscle loss.

twm
12-14-2008, 10:25 AM
12/14/08 - shoulders

db oh press
35sx16
50sx12
65sx5
80sx5
90sx5
90sx3

one armed db lat raise
30x6/6
30x6/6
30x6/6

face pulls
60x10
70x6
70x6
70x6

ran a mile... weight 210

twm
12-16-2008, 06:25 PM
12/16/08 - upper

gonna do upper/lower while cutting i think

bb bench
225x6
230x5

pendlay row
175x6
175x6

db oh press
80sx6
85sx6

db shrug
90sx10
95sx10

jm press
95x10
95x10
not sure if i was doing these right

chins
bwx5
bwx5
bwx5
comically weak

twm
12-18-2008, 06:54 PM
12/18/08 - legs

atf squats
225x5
255x5
275x5

db lunges
70sx5/5
80sx5/5
90sx3/3 tough

leg curls
couple sets

single leg calf press
couple sets of bw+30

15 min of elliptical

twm
12-20-2008, 09:25 PM
12/20/08 - upper

bb bench
225x7
225x6

bo row
155x10
155x10

db oh press
75sx5
90sx4

db shrugs
95sx10
95sx10

face pulls
couple sets

15 min elliptical

weight 209.5

twm
12-22-2008, 06:06 AM
20 min elliptical on sunday

twm
12-26-2008, 05:34 PM
been on vacation

12/26/08 - upper

bb bench
1. 225x8
2. 235x6
chins
3. bwx6x4
db oh press
4. 75sx6
5. 85sx5
db shrugs
6. 90sx8
7. 95sx8
8. 100sx8
gymnast ring flies
9. bw+20x10x3
10. bw+40x7
db curls
11. 50sx5/5
12. 50sx5/5
decline situps
13. bw+45x10x2
side bends
14. 90sx10/10x2

twm
12-29-2008, 05:50 PM
12/29/08 - legs

squats
1. 275x5
2. 275x5
db lunges
3. 80sx5/5
4. 80sx5/5
calf press
5. stackx8x3
6. couple sets of db curls

twm
03-31-2009, 08:19 PM
chins
bwx12,7,7,6,3

db rows
70x8x3

face pulls
forgetx8x3

rear delt flies
20sx8x3

db curls
30sx10x3

stretching etc

twm
04-02-2009, 05:49 PM
squats
3x8x225

db lunges
3x6x70s

calf press
3x8x400

NO ENERGY.. diet is killing me

twm
04-04-2009, 07:56 AM
db bench
3x6x80

dips
3x8xbw+10

unsupported 1 arm machine flies
3x8/8x100

alternating unsupported 1 arm machine flies
3x8/8x120

palms up cable pressdown
3x8/8xsomething

decline situps
3x8xbw+80 (45+35 plate stacked on chest)

bw 194... seeing great visible progress almost 3 weeks into carb cycling. strength is in the ****ter but size is retained so far. if i can get to where i want to be, strength should come back fast once i up my cals.