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03-20-2009, 06:58 AM
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5x5 hardgainer's log Post #15 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
3/20/09:
Pendlay Row:
80x10
130x5
150x5
155x5rx5s
BW Chinups:
9,8,7,4
Shrug:
202x8,8,6
Sumo DL:
130x5 <skip next time. I moved the DL to the end to make it more of a full back exercise, so the warm-up is not needed. I am not sure if this is a good idea or not with my goal being strength. Could someone tell me?
220x5
290x5
300x5rx3s | 
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03-21-2009, 10:26 PM
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5x5 hardgainer's log Post #16 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
3/21/09:
Standing Military Press:
60x10
90x5
121x5rx5s
Rear Delt row:
90x10
130x5
160x5
170x5rx5s
Upright row:
60x5
80x5rx4s
85x5 | |
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03-23-2009, 07:39 PM
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5x5 hardgainer's log Post #17 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
3/23/09:
1.8 mile run in about 17:30 (timing was messed up) | |
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03-25-2009, 08:24 PM
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5x5 hardgainer's log Post #18 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
3/25/09:
full squat:
130x10
180x5
220x5
225x5,5,5
SLDL:
90x10
200x5rx5s
Calf Raises:
130x10
180x10,10,9 | |
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03-26-2009, 08:08 PM
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5x5 hardgainer's log Post #19 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
3/26/09:
flat bench:
90x10
130x5
183x5rx4s
183x3
Close grip bench:
140x5
145x5,5
140x5,5
Dips:
BWx8,8,7
Lying Triceps ext:
60x7,8,7 | |
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03-27-2009, 10:59 PM
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5x5 hardgainer's log Post #20 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
3/27/09:
Sumo DL:
150x5
220x5
290x5
310x5
320x5,5,3
Bent Over row:
130x5
150x5
170x5
180x5rx3s
Close grip BW Chinups:
8,8,6.5 <6 1/2 reps on last set, stopped 1/2 way up, could go no further | |
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03-30-2009, 07:46 PM
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5x5 hardgainer's log Post #21 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
3/30/09:
Military press:
60x10
90x5
125x5,5,3
Rear delt row:
90x10
130x5
172x5rx3s
172.5x5
174x5
Seated Side Lateral raise with 1 sec pause at horizontal
25x8
30x8,8 < last few very hard | |
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04-01-2009, 08:12 PM
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5x5 hardgainer's log Post #22 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
4/1/09:
Squats:
130x10
180x5
225x5
230x5
235x5
240x5
240x4
SLDL:
205x5,5,5
210x5,5
Calf raises:
200x10,10,10 | |
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04-03-2009, 11:17 AM
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5x5 hardgainer's log Post #23 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
4/3/09:
DB pullovers
30# x 20r x 3 sets
I did these as a warm up to the bench press, and it did not work well for me.
flat bench:
170x5
180x5
185x3
130x5
180x5
183x4
The warmup of DB pullovers did not work for me, which is why the sets and reps do not look right.
Close Grip Bench Press
140x5,5
145x5,4
140x4
BW dips
8,8,7
Lying Triceps Ext:
60x8,8,8 | |
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04-07-2009, 09:39 PM
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5x5 hardgainer's log Post #24 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
4/7/09:
Cable DL:
160x5
220x5
280x5,5
Low Row:
80x10
100x5
120x5
130x5
140x5,5,6,5,5
Reverse Curl:
60x10,10,8 | |
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04-09-2009, 09:25 PM
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5x5 hardgainer's log Post #25 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
4/9/09:
Machine Bench Press: < I can't do as much weight as with free weights.
90x10
110x5
130x5
150x5
130x7,7
Pulldowns:
60x10
70x10,8 | |
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04-10-2009, 12:42 PM
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5x5 hardgainer's log Post #26 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
4/10/09:
1.61 mile run on treadmill in 18:51 followed by:
lever leg extension:
40x5
50x5
70x5
80x8,10,10,10
1 legged BW calf raise:
10,10,10
Cable kick backs with chest expander:
160x10,10,10 | |
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04-11-2009, 11:41 AM
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5x5 hardgainer's log Post #27 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
4/11/09:
Lever Shoulder Press:
40x10
60x8
70x5rx5s
Cable Rear Delt Row:
70x10
90x5
90x10rx3s
DB Front Raise:
Note: weights listed are total weight using 2 db's
60x10,8
50x10,10
DB Side Lateral Raise
25x8,8,7 | |
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04-13-2009, 08:11 PM
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5x5 hardgainer's log Post #28 | | Muscular
Join Date: Mar 2009 Location: Mandeville, LA
Posts: 126
Height: 6'-2" Weight: 185 lbs
Rep Power: 209 | Re: 5x5 hardgainer's log
4/13/09:
Low Row:
60x10
80x10
120x8
130x5,8,6,6
Pulldowns
100x10
130x4
140x4
130x10,10,8
Reverse Curl:
60x10rx3s | |
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