5x5
Hi everybody,
i know i'm new here. Yet, I thought it would be nice if i posted my workouts and since i am going to just start a new 5x5 plan, i thought i'd do a journal on that. This is my rouitne: Day 1 1.) Barbell Squats 5x5 (same weight) 2.) Flat / Incline / Decline Barbell / Dumbbell Bench Press 5x5 (work your way up) 3.) Barbell Rows 5x5 (same weight) 4.) Standing Barbell Military Press 5x5 (same weight) 5.) Accessory: Low Volume Triceps, Calves and Abdominals Day 2 Cardio & Full Body Stretching / Rest Day 3 1.) Flat / Incline / Decline Barbell / Dumbbell Bench Press 5x5 (same weight) 2.) Barbell Deadlift 5x5 (work your way up or keep the weight constant) 3.) Barbell Rows 5x5 (work your way up) 4.) Chin-Ups or Pull-Ups 10x3-5 or 5x5 5.) Accessory: Low Volume Biceps, Traps and Abdominals Day 4 Cardio & Full Body Stretching / Rest Day 5 1.) Barbell Squats 5x5 (work your way up) 2.) Flat / Incline / Decline Barbell / Dumbbell Bench Press 5x5 (same weight) 3.) Standing Barbell Military Press 5x5 (work your way up) 4.) Hack Squats 5x5 (work your way up or keep the weight constant) 5.) Accessory: Low Volume Triceps, Calves and Abdominals Day 6 Cardio & Full Body Stretching / Rest Day 7 Repaet from Day 1 __________________________________________________ ____ Having said that, i would like to add the supplements which i am gonna be taking: 1.) Optimum Whey Protein 2.) Multi-Vitamin Tablets 3.) Iron Tablets thats my workout for the next 2 months folks... |
All weights mentioned are in kgs - not lbs
hi everybody
before we begin, i would to add that all the weights mentioned below are in Kilograms. Sorry for the inconvenience, but in India we use kgs, not pounds. |
My measurements
hi, before i begin this routine, i thought i'd list down my measurements so i can use them for refernce when i evelaute my progress next month
Height = 5 feet 7 inches Weight = 78 kgs Body Fat% = 15% |
Day 1
ok: today was Day 1
Here is what i was originally supposed to do: Day 1 1.) Barbell Squats 5x5 (same weight) 2.) Flat / Incline / Decline Barbell / Dumbbell Bench Press 5x5 (work your way up) 3.) Barbell Rows 5x5 (same weight) 4.) Standing Barbell Military Press 5x5 (same weight) 5.) Accessory: Low Volume Triceps, Calves and Abdominals and, here is what went down; Barbell Squats 5x5 (same weight) Warm-up = 2 sets of 40 kgs and 50 kgs for 10 reps each the form was the same throughout: A2G..! then came the working sets:
Flat Barbell Bench Press 5x5 (work your way up) no warm-up
Barbell Rows 5x5 (same weight) no warm-up sets
Standing Barbell Military Press 5x5 (same weight)
Triceps Press Downs
Single Arm French Press
Abdominals Decline Sit-Ups
Dumbbell Side Bends
______ thats all for today folks... great workout... |
nice detail. keep up the good work.
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nice :)
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thanks chuck norris and dave (chinpeace)...
i plan on doing cardio tomorrow 20 minutes - treadmill 10 minutes - stationary cycle 10 minutes - cross-trainer i hope it works.. :) |
sorry if I missed this but what is your goal for the next couple of months? Are you trying to gain mass or cut? The only reason I'm asking is your cardio is a lot for one day, (only if your doing HIIT).
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My Goal(s)
to be 100% honest with you: i don't have any fixed goals apart from strength right now...
and i didn't want to just sit around at home: i wanna go to the gym as often as possible, and since i HAVE to take day 2 off from weightlifting, i thought i'd do cardio and Chad Waterbury's GPP (may b on that though)... oh: though i have listed so much of cardio - i kinda noe i won't do all of it (though i have in the past done much more than that)... |
Gpp
i am going to be doing some gpp today...
though i haven't as yet made up my mind 100% into what i am going to do, i thought i would post what GPP work i would i actually do i am planning on doing Chad Waterbury's GPP ASAP workout.. in case you want to know what GPP ASAP by Chad Waterburys is, here is the link http://www.t-nation.com/readTopic.do?id=468125 |
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