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:
- 60 x 5
- 60 x 5
- 60 x 5
- 60 x 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
- 40 x 5
- 45 x 5
- 50 x 5
- 55 x 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
- 50x5
- 50x5
- 50x5
- 50x5
- 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)- 30x5
- 30x5
- 30x5
- 30x5
- 30x5
next time, i'm gonna pump up the weights
Triceps
Press Downs
- 20x8
- 30x8
- 30x8
Single Arm French Press
- 10x10
- 10x10
- 10x10
Abdominals
Decline Sit-Ups
- 15
- 15
- 15
Dumbbell Side Bends
- 10x50
- 10x50
______
thats all for today folks...
great workout...