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-   -   5x5 (http://www.bodybuilding.net/personal-journals/5x5-1295.html)

_Wolf_ 12-21-2005 07:52 AM

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...

_Wolf_ 12-21-2005 07:55 AM

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.

_Wolf_ 12-21-2005 08:30 AM

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%

_Wolf_ 12-21-2005 08:40 AM

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:
  1. 60 x 5
  2. 60 x 5
  3. 60 x 5
  4. 60 x 5
  5. 60 x 5
well, since i completed all the prescribed number of reps, i think i'll icnrease the weight next time

Flat Barbell Bench Press 5x5 (work your way up)
no warm-up
  1. 40 x 5
  2. 45 x 5
  3. 50 x 5
  4. 55 x 5
  5. 60 x 3
since i only went to three reps on the last set, i think i'll keep the weight the same the next time and try to complete all the 5 prescribed reps

Barbell Rows 5x5 (same weight)
no warm-up sets
  1. 50x5
  2. 50x5
  3. 50x5
  4. 50x5
  5. 50x5
as you can see, i completed all the reps so i'm gonna bump the weight up next time

Standing Barbell Military Press 5x5 (same weight)
  1. 30x5
  2. 30x5
  3. 30x5
  4. 30x5
  5. 30x5
next time, i'm gonna pump up the weights

Triceps
Press Downs
  1. 20x8
  2. 30x8
  3. 30x8

Single Arm French Press
  1. 10x10
  2. 10x10
  3. 10x10

Abdominals
Decline Sit-Ups
  1. 15
  2. 15
  3. 15

Dumbbell Side Bends
  1. 10x50
  2. 10x50



______

thats all for today folks...

great workout...

ChinPieceDave667 12-21-2005 08:57 AM

nice detail. keep up the good work.

Chuck Norris 12-21-2005 10:28 AM

nice :)

_Wolf_ 12-21-2005 10:55 AM

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..

:)

ChinPieceDave667 12-21-2005 11:29 AM

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).

_Wolf_ 12-21-2005 11:18 PM

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)...

_Wolf_ 12-22-2005 02:01 AM

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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