Blake_2010's 12 Week 5x5 Workout Log

**Blake_2010** · 02-13-2010, 03:01 PM

Started to keep a log a few months back but completely forgot about it. I had to create a 12 week lifting program for one of my classes so that I can follow it and then write a paper on how well I thought it worked. I've done splits for quite awhile doing 3 sets of 8 - 12 reps. I'm starting this on monday:

Weeks 1, 2, 5, 6, 9, 10

Monday

Chin Ups 5x5
Dumbbell Calf Raises 5x5
Standing Dumbbell Calf Raises 5x5
Military Press 5x5
Lateral Dumbbell Raise 5x5
Rear Delt Row 5x5
Close Grip Bench Press 5x5

Tuesday

Pull Ups 5x5
Chest Dips 5x5
Lying Leg Curls 5x5
Squats 5x5
Barbell Shrugs 5x5

Thursday

Barbell Curls 5x5
Barbell Calf Raises 5x5
Seated Calf Raises 5x5
Front Delt Raise 5x5
Lateral Dumbbell Raise 5x5
Rear Delt Row 5x5
Standing Barbell Tricep Extension 5x5

Friday

Bent Over Barbell Rows 5x5
Incline Bench Press 5x5
Stiff Legged Deadlifts 5x5
Barbell Lunges 5x5
Barbell Shrugs 5x5

Weeks 3,4,7,8,11,12

Monday

Standing Dumbbell Curls 5x5
Dumbbell Calf Raises 5x5
Standing Dumbbell Calf Raises 5x5
Shoulder Barbell Press 5x5
Dumbbell Raise 5x5
Upright Barbell Row 5x5
Tricep Pushdowns 5x5

Tuesday

Lat Pulldowns 5x5
Dumbbell Flyes 5x5
Lying Leg Curls 5x5
Leg Press 5x5
Standing Dumbbell Upright Row 5x5

Thursday

Hammer Curls 5x5
Barbell Calf Raises 5x5
Seated Calf Raises 5x5
Sitting DB Press 5x5
DB Raise 5x5
Arnold DB Press 5x5
DB One Arm Tricep Extension 5x5

Friday

Pull Ups 5x5
Flat BB Bench Press 5x5
Stiff Legged Deadlifts 5x5
Leg Curls 5x5
Barbell Shrugs 5x5

Did some stuff with my pull up bar today because I was itching to workout

Pull Ups

x5
x5
x5

Chin Ups

x5
x5
x5

Alternate Grip Pull Ups

x5
x5
x5

Dips

x15
x15
x15

Push Ups

x25

**Blake_2010** · 02-15-2010, 04:57 AM

Chin Ups: x5 x5 x5 x5 x5
Standing DB Calf Raises: 30sx5 30sx5 30sx5 30sx5 30sx5
Military Press: 45x5 70x5 80x5 90x5 95x5
Lateral DB Raise: 5sx5 5sx5 5sx5 5sx5 5sx5 (only had access to fives this morning... feels bad man)
Rear Delt Row: 95x5 105x5 115x5 125x5 130x5
Close Grip Bench Press: 45x5 65x5 85x5 95x5 115x5

**Blake_2010** · 02-18-2010, 02:39 PM

Tuesday:

Pull Ups: x5 x5 x5 x5 x5
Chest Dips: x5 x5 x5 x5 x5
Lying Leg Curls: 35x5 45x5 55x5 65x5 70x5
Squats: 65x5 95x5 115x5 125x5 135x5 (Been awhile since I've done squats. Had been doing leg presses... thus the crazy low stats)
Barbell Shrugs: 45x5 65x5 85x5 115x5 135x5 (never done these before)

Wednesday:

Crunch Pyramid (x2): x25 x20 x15 x10 x5 x5 x10 x15 x20 x25
Crossover Crunches: 3x15
Upright Leg Crunches: 1x150

Thursday:

Barbell Curls: 50x5 75x5 85x5 95x5 100x5
Barbell Calf Raises: 45x5 55x5 65x5 75x5
Lateral Dumbbell Raise: 5sx5 8sx5 15sx5 15sx5 15sx5
Rear Delt Row: 75x5 95x5 115x5 125x5 135x5
Standing Barbell Tricep Extension: 45x5 55x5 65x5 75x5

My GlycerGrow seems to be losing it's effect on me. Pumps definitely aren't as evident. Looking at SuperPump250? Maybe Jack3d?

**Blake_2010** · 02-19-2010, 08:33 PM

Friday:

I'm starting to run short on time and access to equipment as lots of other people are starting to lift during my 2nd hour class. Will need to fix this.

Barbell Rows: 75x5 95x5 115x5 135x5 145x5
Bench Press; 95x5 145x5 165x5 175x5 185x5
Stiff Legged Deadlifts: 95x5 115x5
Barbell Shrugs: 95x5 115x5 135x5 145x5 155x5

Not really sure how I feel about SL Deads... Really felt kinda awkward. I may just stick with Lying Leg Curls alone for Hamstrings.

**Blake_2010** · 02-22-2010, 07:59 PM

Monday:

Weighted Chin Ups: 5lbs x5 x5 x5 x5 x5
Standing DB Calf Raises: 30sx5 30sx5 30sx5 30sx5 30sx5
Military Press: 50x5 75x5 85x5 95x5 100x5
Lateral DB Raise: 5sx5 5sx5 5sx5 5sx5 5sx5 (had to workout at home today. so stuck with 5s again)
Rear Delt Row: 95x5 105x5 125x5 135x5 140x5
Close Grip Bench Press: 50x5 70x5 90x5 100x5 120x5

**Blake_2010** · 02-23-2010, 08:26 PM

Pull Ups: x5 x5 x5 x5 x5
Lying Leg Curls: 40x5 50x5 60x5 70x5 75x5
Squats: 70x5 100x5 120x5 (had to quit before the last couple sets)
Barbell Shrugs: 100x5 120x5 140x5 150x5 160x5

**Blake_2010** · 02-23-2010, 08:47 PM

Pull Ups: x5 x5 x5 x5 x5
Lying Leg Curls: 40x5 50x5 60x5 70x5 75x5
Squats: 70x5 100x5 120x5 (had to quit before the last couple sets)
Barbell Shrugs: 100x5 120x5 140x5 150x5 160x5

**LeantoMean** · 02-24-2010, 01:09 AM

Strong bench man, wheres ur squats and deads tho? post up some pics for some constructive critisism also

. Goodluck bro

**Blake_2010** · 03-02-2010, 01:18 PM

Ha I'll get some pics up eventually. Whenever I can find that stupid camera of mine. Yeah my squats suck hardcore. Decided to take some time off of regular deads for this program. May add them back in during the later weeks.

Got lazy with writing down my last few workouts...

Don't have Tuesday/Thursday of last week..

Only remember my bench stats from friday...

Bench Press; 100x5 150x5 170x5 180x5 190x3 (had some help on third rep. was pretty pissed i couldn't do the full five)

Yesterdays workout:

Standing DB Curls: 15sx5 15sx5 20sx5 25sx5 35sx5
Standing DB Calf Raises: 35sx5 35sx5 35sx5 35sx5 35sx5
Shoulder Press: 45x5 65x5 75x5 85x5 90x5
Front DB Raise: 5sx5 8sx5 15sx5 15sx5 20sx5
Tricep Pushdowns: 20x5 30x5 50x5 60x5 70x3

**Blake_2010** · 03-03-2010, 01:23 PM

Decided to do yesterday's workout today because I felt like crap. Little did I know I would feel worse today. Despite this, still a pretty good workout.

Lat Pulldowns: 50x5 70x5 80x5 100x5 120x5
Dumbbell Flyes: 8sx5 15sx5 15sx5 20sx5 20sx5
Lying Leg Curls: 45x5 55x5 65x5 75x5 85x5
Leg Press: 160x5 210x5 300x5 390x5 410x5
Standing DB Row: 35sx5 35sx5 35sx5 35sx5

**Blake_2010** · 03-08-2010, 05:38 PM

Once again, I'm failing at keeping all my stats written down and organized.

Last thursdays workout:

Hammer Curls: 20sx5 x5 25s x5 35s x5 x5
Standing DB Calf Raises: 35s x5 x5 x5 x5 x5
Sitting DB Press: 15sx5 20sx5 25sx5 x5 35sx5
Forward DB Raise: 15sx5 x5 20s x5 x5 x5
Arnold DB Press: 15s x5 x5 25s x5 x5 x5
DB One Arm Tricep Extension: 15s x5 x5 20s x5 x5 x5

Don't have friday's stats

Todays:

Standing DB Curls: 20s x5 25s x5 x5 35s x5 x5
Standing DB Calf Raises: 25s x5 x5 x5 x5 x5
Shoulder Press: 50x5 75x5 85x5 95x5 100x4
Forward DB Raise: 15s x5 x5 20s x5 x5 25s x5
Tricep Pushdowns: 40x5 50x5 60x5 70x5

**Blake_2010** · 03-09-2010, 03:31 PM

Lat Pulldowns: 60x5 80x5 100x5 120x5 130x5
Dumbbell Flyes: 15sx5 20sx5 25sx5
Lying Leg Curls: 55x5 65x5 75x5 90x5 100x5
Leg Press: 200x5 250x5 330x5 390x5 440x5
Standing DB Rows: 35s x5 x5 x5 x5 x5

**Blake_2010** · 03-11-2010, 03:22 PM

Hammer Curls: 25s x5 x5 35s x5 x5 x5
Standing DB Calf Raises: 35s x5 x5 x5 x5 x5
Sitting DB Press: 20s x5 25s x5 x5 35s x5 x5
Forward DB Raise: 20s x5 x5 x5 x5 x5
Arnold DB Press: 20s x5 x5 35s x5
DB One Arm Tricep Extension: 20s x5 x5 x5 x5

**Blake_2010** · 03-13-2010, 11:47 AM

Pull Ups: 5x5
Incline Bench Press (no spot): 75x5 95x5 115x5 120x5 125x4
Lying Leg Curl: 60x5 70x5 90x5 100x5 110x5 (bad form)
Leg Curl: 65x5 90x7 115x5 130x5 150x5
Shrugs: 95x5 115x5 135x5 165x5 185x5

**Gobuck** · 03-13-2010, 11:54 AM

Originally Posted by Blake_2010

Chin Ups: x5 x5 x5 x5 x5
Standing DB Calf Raises: 30sx5 30sx5 30sx5 30sx5 30sx5
Military Press: 45x5 70x5 80x5 90x5 95x5
Lateral DB Raise: 5sx5 5sx5 5sx5 5sx5 5sx5 (only had access to fives this morning... feels bad man)
Rear Delt Row: 95x5 105x5 115x5 125x5 130x5
Close Grip Bench Press: 45x5 65x5 85x5 95x5 115x5

cool man keep up the good work

**Blake_2010** · 03-15-2010, 01:16 PM

Chin Ups: 5x5
Standing DB Calf Raises: 35s x5 x5 x5 x5 x5
Lateral DB Raise: 15s x5 x5 x5 20s x5 x5
Rear Delt Row: 95x5 115x5 125x5 145x5
Close Grip Bench Press: 65x5 85x5 95x5 115x5 135x5

**Blake_2010** · 03-15-2010, 05:28 PM

Also,

I was able to get my hands on the whole P90x workout. Would it be alright to do one of the ab routines 3 nights a week?

**Blake_2010** · 03-16-2010, 01:12 PM

Had one of the worst workouts I've ever had today. Was late getting into the weight room during my 2nd hour class and just had no motivation.

Pull Ups: 5x5
Chest Dips: 5x5
Lying Leg Curls: Did not do
Squats: 55x5
Shrugs: 100x5 150x5
Military Press: Did not do

Tomorrow is an off day, but I'm just going to redo most of today's workout I think.

**Blake_2010** · 03-17-2010, 05:55 PM

Lying Leg Curls: 65x5 85x5 95x5 105x5 110x5
Shrugs: 100x5 150x5 170x5 195x5 200x5

**Blake_2010** · 03-18-2010, 02:49 PM

Barbell Curls: 55x5 75x5 95x5 100x5 105x5
Standing DB Calf Raises: 35s x5 x5 x5 x5 x5
Front Delt Raise: 15s x5 20s x5 25s x5
Lateral DB Raise: 15s x5 x5 x5 20s x5 x5
DB Tricep Extension: 35s x5 x5 x5 x5 x5

**Blake_2010** · 03-19-2010, 06:59 PM

Rear Delt DB Rows: 35s x5 x5 x5
Flat Bench Press: 100x5 150x5 175x5 185x5 195x5
Lying Leg Curls: 70x5 90x5 105x5 115x5
Barbell Shrugs: 115x5 150x5 180x5 215x5 225x5

Felt pretty good today. Was pretty stoked to get 195 for 5 since last time I was only able to get 190 for 3. Incline has definitely helped my strength on flat.

**Blake_2010** · 03-23-2010, 05:29 PM

Monday

Chin Ups:

x5
x5
x5

Standing Dumbbell Calf Raises

35s:
x5
x5
x5
x5
x5

Military Press:

45x5
65x5
85x5
95x5
105x5

Not sure on those stats. It was close to that though.

Lateral Dumbbell Raise:

15sx5
15sx5
20sx5
20sx5
20sx5

Close Grip Bench Press

70x5
90x5
100x5
120x5

Really struggled with the fourth set for some reason... so I decided not to do the last set. The school weight room really needs heavier dumbbells.

Tuesday:

Pull Ups:

1x12
1x5

Chest Dips:

x5
x5
x5
x5
x5

Leg Curls:

70x5
95x5
125x5
150x5
175x5 (bad form)

Shrugs:

115x5
165x5
185x5
215x5
235x5

Felt pretty good after the last set of shrugs. Although, I'm convinced that I will never be able to squat very much because I absolutely hate squats and skip them every single workout and just add another quad exercise instead. Yes, I'm a pussy. Fail.

**Blake_2010** · 03-28-2010, 06:36 PM

I think I've decided this routine isn't for me. It's too all over the place and I like being able to focus on individual groups of muscles at once. Will be starting a new split tomorrow.

**Blake_2010** · 03-29-2010, 01:41 PM

New split as follows:

Monday - Arms
Tuesday - Back
Wednesday - Shoulders/Traps
Thursday - Legs
Friday - Chest

Had a pretty solid workout today; great pumps!

Chin Ups:

x9
x6
x5

Standing DB Curls:

35s

x8
x6
x4

One Arm Tricep Extensions:

15sx8
20sx6
25sx4

Tricep Pushdowns:

60x8
70x6
80x4

Barbell Curls:

65x8
85x6
95x4

Dips:

x25
x15
x10

**Blake_2010** · 04-01-2010, 02:28 PM

Will add stats from yesterday's workout. I left my log in the car. I'm on Spring Break now so no access to school gym means I have to lift at home. Think i'm gonna go to the gym tomorrow though. I've gotten used to lifting with people.

Today:

Legs:

Squats:

120x5
135x5
165x3

My form wasn't too great on the last set... after taking the bar off the rack it pushed me down quickly.. and on the last rep i felt like i was pushing forward more than upward. I hate squats. But I'm sure the lightweight I'm doing shows that.

Leg Curls:

115x8
150x6
185x4

Lying Leg Curls:

70x8
95x6
120x4

Standing DB Calf Raises:

30s:

x8
x6
x4
x12

I had a crazy burn doing these which doesn't make sense seeing as I usually do 35's. Not complaining.

Used a sample of white flood today pre-workout... not sure how I feel about it. Definitely energy... but made me feel kinda nauseated (is that a word?). Regardless, pretty good workout. Feels good man.

**Blake_2010** · 04-02-2010, 01:59 PM

Had to workout at home again today. Need some more stuff for Chest.

Bench Press:

160x8
185x6
205x2
135x12

Flys:

30s:

x5
x5
x3

Incline DB Press:

30s:

x20
x12
x12

Push Ups:

x20
x20

Okay workout at best.

**Blake_2010** · 04-05-2010, 08:24 PM

Solid lifting tonight. Last day of my spring break was spent watching my KC royals blow it on Opening day... chilling.. and finishing up some homework.

Barbell Curl:

70x8
90x6
100x4
55x12

Tricep Pushdowns:

50x8
65x6
80x4
35x12

Standing Alternate Hammer Curls:

30s:

x8
x6
x4
x12

Dips:

x30
x20
x15

Tricep DB Extensions:

30s:

x8
x6
x4
x12

Chin Ups:

x10
x6
x6

In other news, had a pretty sweet weekend. My parents surprised me with a PS3 for no reason at all (in before spoiled rich kid... definitely not the case) and we've got the online hooked up. Feel free to give me your online name for some Modern Warfare 2 action.

**Blake_2010** · 04-06-2010, 01:12 PM

Back today:

Pull Ups:

x10
x8
x8

Lat Pulldown:

120x8
140x6
150x2
90x12

Bent Over DB Rows:

35s:

x8
x6
x4

One Arm Rows:

35s:

x8

Deadlifts:

100x5
150x5
180x5

**Blake_2010** · 04-08-2010, 08:23 PM

Shoulders/Traps was yesterday but I left my log book at school so I'm not sure of stats. Will post tomorrow.

Today's Leg Workout was Short.

Squats:

105x5
155x5
170x2

Standing DB Calf Raises:

30s:

x8
x6
x4
x12

Leg Extensions:

90x8
140x6
175x4

Ready for Chest tomorrow.

**Blake_2010** · 04-09-2010, 09:02 PM

Chest (another home workout... stayed home sick)

Bench Press:

155x8
190x5
210x3
135x12

Incline DB Press:

30s:

x8
x6
x4
x12

Flys:

30s:

x5
x5
x5

5s:

x12

Elevated Feet Push Ups:

x20
x15

Push Ups:

x20

Thread: Blake_2010's 12 Week 5x5 Workout Log

Thread Tools

Search Thread

Blake_2010's 12 Week 5x5 Workout Log

Similar Threads

Arta's 5x5 workout log

My 5 days / week workout log...is it any good?

Big Papa Gato's HST Workout LOG... The first of many. Updated three times a week

Bookmarks

Bookmarks

Posting Permissions