5x5 for Sean

[churchill51]

Starting my journal entries today. I started the actual program on monday Jan 9th, 2006. Current weight is 200lbs (it goes up and down on a regular basis) I stand at 6'2 and I'm guessing my bodyfat % is around the 10-12 marker. My MAIN goal here is to increase my strength and secondly gain some high quality mass. My one rep max for bench is a pitiful 205, I've never tried a one rep max on either my deadlift or my squats as i didn't want to run the risk of hurting my back. I follow the program in this way.....

monday:squat 5x5, flat bench 5x5, Barbell rows 5x5, weighted hypers 2x12, cord crunches, ball crunches.

tuesday: roughly 30 minutes of assorted cardio.

wednesday: squats 4x5, military press 4x5, deadlift 4x5, medium chins 4x5, upright leg raises, elbow to knee crunches.

thursday: cardio.

friday:squat 4x5 1x3 1x8, bench 4x5 1x3 1x8, barbell row 4x5 1x3 1x8, skull crushers 3x(4-6), barbell curls 3x(4-6), tricep two hand dumbell ext. 3x(6-8)

As you can see by now i'm following the linear program and i hope to see some good gains, preferable in my bench. I've been lifting since i was 18 (i'm now 22) and i've been following the magazines, until now i thought that was a good idea, boy was i wrong. Around januray 2005 is when i really got into weight training, i was at college and i think it was mostly because of my diet (which consisted of a never ending buffet three times a day, hey that rhymes!) i went from 185lbs to 207lbs from jan to may. My lifts hadn't gone up too much though, so it wasn't "quality" muscle. I hope to be able to easily press two plates around two months into this program (setting my goals realisticly me thinks) Anyways, once i have some more time i'll post what my monday and tuesday workouts were and hopefully gain some advice on what i'm doing right or wrong. Thanks for reading and stay tuned.

[churchill51]

and my diet is consisting of approx.. 320 g's protein, 400g's carbs, 150 g.s fat, and at least 4500 calories, we'll see where this takes me.

[pali012]

*subscribes* good luck

[churchill51]

So i just got back from work and now i have some time to write.. On monday i started it up. I can't believe I actually look forward to doing squats!? I started off with just the bar warming up 2x12 reps for each exercise just to get the blood flowing and i don't want to tax the muscles before i actually get into the weights.

squats
5x165
5x185
5x205
5x225
5x245

bench press
5x125
5x140
5x155
5x170
5x185

barbell rows
5x125
5x145
5x160
5x175
5x190

hypers 2x12 @ 25lbs, cord crunches 3x20, ball crunches 3x20.

I am definitely lightening the load on the barbell rows, I won't get anything out of it if i'm cheaten like i was near the end. The bench was alright, little soreness in the left pec but its gone now, i really wasn't sore at all apart from the chest but its early in the program so we'll see what happens.

On tuesday i did cardio, man do i hate cardio. I'm doing some interval cardio to keep it interesting. I ran for 30 minutes and at each 10 minute interval i skipped for 2 minutes. i hate cardio, cept for the summer cardio, at least i have some where to run to. anyways, can't wait til tomorrow DEADLIFTS, now thats an exercize i love. Until next time.

[churchill51]

Ok, this was a decent workout for me, nothing special.

squats
165x5
185x5
205x5
205x5

military press standing
80x5
95x5
115x5
135x5

deadlifts
225x5
275x5
300x5
320x5

chins medium grip
5xbody
5xbody+5
5xbody+10
5xbody+15

i supersetted upright leg raises and elbow to knee crunches. only did 67 for the upright leg raises and 30 for the elbow2knee's because the hip flexer or whatever was sore.

I felt good on the chins and the military's but the deads took some out of me, didn't have my breathing down right me thinks, anyways i'm off to the city now... stay tuned.

[pali012]

nice workout, especially the deads

[churchill51]

http://forum.bodybuilding.com/showth...1#post47755171

Thats the link to my new journal if anyone is interested.