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12-21-2005, 06:52 AM
| #1 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,297
Gender:   |  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... |
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12-21-2005, 06:55 AM
| #2 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,297
Gender: | 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. |
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12-21-2005, 07:30 AM
| #3 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,297
Gender: | 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% Last edited by _Wolf_; 12-21-2005 at 07:42 AM. |
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12-21-2005, 07:40 AM
| #4 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,297
Gender: | 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... Last edited by _Wolf_; 12-21-2005 at 10:03 AM. |
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12-21-2005, 09:55 AM
| #7 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,297
Gender: | 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..  |
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12-21-2005, 10:29 AM
| #8 (permalink) |
| Rank: Lightweight Experience: 5-7 Years  Join Date: Apr 2005 Location: 7th layer.. or DC.
Posts: 1,997
Country: 
Gender: | 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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12-21-2005, 10:18 PM
| #9 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,297
Gender: | 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)... |
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12-22-2005, 01:01 AM
| #10 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,297
Gender: | 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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