I decided to keep a log to see if my results are improving or not. I should be posting here three times a week on how I did on last workout.
My routine is:
Bench Press 5x5
Barbell Rows 5x5
Pull ups 5x5
Reverse Flies sitting on a bench 3x10 or DB FLies 3x10
Overhead Presses 5x5
Dumbbell Rows 5x5
French Presses 3x10
Started at 5'8 and 110lbs
Now at 5'8 and 132lbs
Goal is to be at 154lbs by the end of the year!
Going to workout later today so will post some results later!
Last edited by Gymjunkie; 06-14-2009 at 11:33 AM.
Deads 5x5 90 kilos
Barbell Rows 5x5 55 kilos
DB Rows 5x5 27,5 kg DBs
Pull ups 5x5 failed to do 5 reps on last set
French Press 3x10 15 kilos
Last edited by Gymjunkie; 06-02-2009 at 08:08 AM.
Squats 5x5 with 72,5 kilos Done
Bench Press 5x5 with 55 kilos Done
Barbell Rows 5x5 with 55 kilos Done even more than needed
Lunges 5x5 with 20kg Dbs Failed, only 4 sets with 20s, last one with 15s
French Presses 3x10 with 17,5kgs on EZ Bar
Last edited by Gymjunkie; 06-02-2009 at 01:07 PM.
Deadlifts 5x5 with 100 kilos Done! NEW PERSONAL BEST!!!
Overhead Presses 5x5 with 40 kilos Failed
Dumbbell Rows 5x5 with 30 kilos Done!
Pull Ups 5x5 Failed
French Presses 3x10 with 17,5 Failed
Looking forward to tomorrows workout... Gonna squat another time with 75kg.
Looks like im the first to post in your log Looking good mate keep working hard, will follow your results! Grats on the 100kg deads too!
Newest workout results, yesterday I was able to hit another PB in Deads. Did 5x5 with 102,5 kilos!! YAY! Overhead presses were great too at 40 kilos and 5x5 (gonna be hitting PB soon).
Deads 102,5kg at 5x5
Lunges 27,5 kg 5x8
O. Press 40 kg 5x5
DB Flies 12,5kg 3x8
DB Rows 27,5 kg 3x10
Next workout tomorrow! Squatting 75kg another time, should BB Row 62,5 kilos for 5x5. Would be another PB!
That 5x5 training is great for strength!
Another good workout done!
PB at BB Rows with 62,5 kilos for 5x5.. it was easy though. More weight coming !!
Squats with 75 kilos Done... but it wasn't a perfect form so still gotta repeat next workout.
Pull ups 5x5 Done
French presses 20kg+EZ Bar, 1x10, 1 x10, 1x6
Bench press 60kg 1x8, 1x6 and 1x6 (didn't do 5x5, also did a wider grip then usual)
Next workout on Wednesday, looking forward to deadlifting 105 kilos!!!
Good workout today...
Deadlifts 105kg, 3 sets x5 reps and 2 sets x4 reps
Overhead press 40kg, 5x5
Lunges 1x5 with empty bar, 2x5 with 30kg and and 2x5 with 35 kgs (learning technique still)
Reverse Flies 12,5 kg DBs 3x9
DB Rows 30kg 5x5
Didn't get another PB at deads, but still happy with what I did. Should be stronger next workout!
Post pics man, whenever you see a physical change. Me and you are the same height I wanna see how you progress so I can get an idea of myself lol.
Good Job though.
Weight: 142 lbs
Goal: To be 175-180 lbs @ 10% body fat.
If at first you don't succeed, YOU WERE TAUGHT BY LOSERS!
Havent posted here in a while . Numbers are looking good brother. Keep hittin it hard.
Ups... I did the wrong workout yesterday. Should have done Workout A, but did Workout B... Damn... :P Anyway, got a new PB at Deads again:
Deads 105kg 5x5 DONE!
BB Rows 65 kg 5x5 done (did them instead of DB Rows)
Overhead Presses 40kg 5x5 Failed
Lunges 40kg 5x5 Done
French Press 20kg+EZ Bar 3x10 Fail
Strangely I wasn't able to do OP with 40kgs... This is bad cuz I had already done this much last time... don't know why I failed yesterday.... hmmm...
Pics will be coming in the future!
Looking very good. The deadlifts look very strong. Don't forget that they might have drained you a bit which means you couldnt do the OP as you wanted. Keep going at it and you will be smashing your pb's constantly .
Another workout today, pretty happy with it! Another PB!
Squats 75kg 5x5
Bench Press 60kg 4x5, 1x4
BB Rows 70kgs 5x5 (PB!!!)
Pull ups 5x5
Reverse Flies 12,5kg 3x8
Looks like my back is my strongest part of body, both lower and upper parts...
Bench Press is finally growing too, should be new PB on Friday doing 5x5 with 60 kg..
Another workout, another PB at Deads Great!
Deads 107,5kg for 5x5
BB Rows 70kg for 5x5
French Presses 20+EZ Bar for 2x10 and 1x8
Lunges 40kg for 5x5
Overhead Presses 40kg for 4x5 and 1x4
On the next workout PB at BB Rows is coming at 72,5kg (almost certainly)... I have a strong back apparently cuz my Deads and BB Rows are strongest lifts..
Good workouts bro! Keep smashn it.
Ok, back to workouts.. I have missed one workout last week. Back on track this week.
Today I had a good workout:
Squats 77,5kg 5x5
Bench Press 60 4x5, 1x3 (less then last time )
BB Rows 72,5kg 5x5
Biceps Curls (decided to switch Reverse flies to day to give biceps some work) 15kg 1x10, 2x7
Pull Ups 4x5, 1x4
Surprisingly, I have gained some strength in biceps, I was really surprised to pick up 15kg DBs and do 10 reps on first set. Before training with this program I was doing 6-7 reps on first set only, then do like 5 reps on next two sets.. Now it has gotten a lot stronger.. Deads, BB Rows, DB Rows and pull ups are working very well.
Hey there, looking good in here. Keep it up!
How do you like doing 5 x 5?
Also, do you do warm up sets prior to those 5 x 5?
Trying not to die young.
Another workout today:
Deads 110kg 3x5, 1x4, 1x3
Overhead press 40kg 4x5, 1x4
Inline DB Press 17,5kg 5x5
BB Rows 75kg 5x5
Lunges 27,5kg 3x9
God I HATE lunges.... it just kills me..
PB at BB Rows but it was very hard since my grip is starting to give out and I will have to do all reps from the ground from now on probably.
Didn't get PB at Deads at 110kgs but still pretty good result since it was my 1RM like 2 months a go. No way I could have done 3 reps back then.. Grip is giving out on this exercise too, hope to buy gloves ASAP and it should help...
Another workout.. another PB at BB Rows! Nice.. but I am still on plateau with bench press.. damnit...
Squats 80kg 2x5, 3x4
Bench Press 60 4x5, 1x4
Pull ups 4x5, 1x6
Lateral raises 10kg 1x8, 2x6 (noticed that middle part of delts is lagging so need work on it)
BB Rows 77,5kg 5x5 PB!
Can't wait for monday and an attempt to get PB at deads. Hope do be able to do 5x5 with 110kilos....
Had a great workout today. 2 PBs!!!
Deads 110kg 5x5. And did them quite easy, just had last set was a challenge.
Overhead presses 42,5 kg 2x5, 2x3, 1x2
DB Flies Incline 15kg 5x5
BB Rows 80kg 5x5
Lunges 45kg 5x5 (God I hate them)
Another workout today. Failed to reach PB at BB Rows for the first time probably
Squats 80kg 5x5 (but not a perfect form so gotta get another workout with 80)
Bench Press 60kg 4x5, 1x4 (stuck again)
Lateral Raises 10kg 2x8, 1x7
BB Rows 85kg 4x5, 1x4
Pull ups 4x5, 1x6
Pretty good workout today. Hope to bust through that BP plateau..
OK, I was back in the gym yesterday after taking a week off of training.
And this was my worst workout ever!!! I made a mistake of going full speed in it. I didn't easy myself back into training and trained 100 percent. As a result I wasn't able to finish workout.. First time ever...
Deads 112,5 kg 3x5, 1x4, 1x3
OVP 40kg 3x5, 2x3
DB Incline Press 20kg 5x5
BB Rows 80kg 3x5
Didn't do lunges and 2 sets of BB Rows. PLus had to take away 5 kg off Rows because the form sucked...I was too tired...I'm back in the gym tomorrow. Probably gonna go easy instead of full strength...