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Old 06-21-2009, 03:50 PM   #31
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June 19

Weights
Squat 5x5 160 pounds
Overhead 2x5 75 3x5 70
Dead lift 1x5 145 pounds
Pull ups 4 - 2 - 1
Shrugs 3x6 135 pounds


First stall today, it was on overhead press.
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Old 06-22-2009, 11:44 PM   #32
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June 22 09

Weights
Squat 5x5 165 pounds
Bench press 5x5 105 pounds
Reverse rows 10 - 7 - 6
Push ups 15 - 10 - 7
Reverse Crunches 12 - 12 - 12
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Old 06-24-2009, 06:17 PM   #33
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June 24 09

Woke up this morning and did some sprints on an empty stomach, it almost killed me

1km jog
3x100meter sprints


Mid afternoon I hit the gym.

Weights
Squat 5x5 170 pounds
Overhead press 2x5 70pounds 3x5 65pounds
Dead lift 1x5 150 pounds
Pull ups 4 - 2 - 2

I stalled again on overhead press today what the hell....

Squat is getting steadily harder as well, the workout is really tough now.

I'm not finding dead lift too hard either the one set really makes it doable.

I almost made 5 pull ups first try I was really happy with that, I am doing them easier now with correct form and everything.
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Old 06-28-2009, 10:48 PM   #34
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June 28 09

Weights
Squat 5x5 175 pounds
Bench press 5x5 110 pounds
Push ups 15 - 12 - 7
20 sit ups
20 crunches
Did 4 chin ups at the end to see how I was feeling, banged them out with perfect form no swinging I was very proud of myself.
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Old 07-01-2009, 07:28 PM   #35
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July 1 09

Weights
Squat 5x5 180 pounds
Overhead press 3x5 75 pounds 2x5 70 pounds
Dead lift 1x5 155 pounds
Chin ups 6 - 3 - 1

Ran 2.4km later at night, did it in 13 minutes and 4 seconds.

Last edited by QuestionKid7; 07-02-2009 at 01:29 AM.
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Old 07-08-2009, 02:23 PM   #36
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Jul 08

Computer has been down havnt been able to post until last night so my last couple gym days aren't recorded.

Today I ran 2.5km in about 12minutes 30seconds.

Started a new program the other day and forgot to write it down, it is a 3 day split. On Sunday I did Chest and triceps.

Today I did Back and Biceps

I'll also mention now everything is in pounds I am tired of righting it in.

Weights Back and Bi's
Lat Pulldown 1x12 100 1x10 100 1x10 90
Seated Row 1x8 100 1x8 09 1x8 80
Bent over side raise 2x8 12.5 each hand
Barbell curl 3x12 35
Hammer curl 3x12 17.5 each hand
Barbell shrug 3x12 125

This is a much more exhausting workout than my previous 5x5. Hopefully will tone me up a bit more. The 5x5 did what it was suppose to do, my overall strength went up quite a bit especially on squat.

Last edited by QuestionKid7; 07-08-2009 at 10:59 PM.
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Old 07-10-2009, 03:10 AM   #37
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Squat 3x8 155 (fixed form up going lower now)
Dead lift 2x8 135 1x6 135
Lunges 3x12 Added 27.5 in dumbbells on each hand for a total of 55
Leg curl 2x8 60
Calf raise 3x12 135

2km run later at night, I felt good, in hindsight I probably should have gone farther.
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Old 07-13-2009, 08:55 PM   #38
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Jul 13 09

Weights Chest
Incline Barbell bench on the smith machine 4x8 95
Bench 4x8 95
Decline dumbbell bench 2x8 37.5 each hand
Flat dumbbell fly 4x8 22.5 each hand

2km run

Last edited by QuestionKid7; 07-15-2009 at 06:03 PM.
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Old 07-15-2009, 06:07 PM   #39
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Jul 14 09

Weights Back
Dead lift 1x12 135 1x8 155 1x6 185 1x8 135
Pull ups 3 - 2 - 1
Bent over two arm long rows 50 pounds on the bar 4x12
Shrugs 4x12 115
Wide grip lateral pull down 4x10 100
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Old 07-15-2009, 09:14 PM   #40
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Jul 15 09

Weights Arms
Close grip bench on the easy bar 25 on each side
Triceps extension 4x10 42.5
Tri press down 3x10 45 - 40 - 35
Barbell curl 4x12 45
Hammer curl 4x12 22.5

3.1km jog

Last edited by QuestionKid7; 07-16-2009 at 01:18 AM.
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Old 07-19-2009, 05:33 PM   #41
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Jul 17

Weights Shoulders
Seated Dumbbell Shoulder press 4x8 27.5
Side raise 4x12 12.5
Machine read delt fly 4x6 10
Barbell upright row 4x10 50
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Old 07-21-2009, 02:49 AM   #42
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Jul 20

Weights Chest
Barbell incline 4x8 95
Bench 2x8 115 1x7 115 1x5 115
Barbell Decline 3x8 95
Dumbbell fly 4x8 22.5
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Old 07-21-2009, 02:51 AM   #43
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Double post sorry
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