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...

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