5x5hardgainer

Starting Monday at the latest, I'll have 24/7 free access at work to a fully outfitted gym with 4 treadmills, 3 elliptical machines, 2 stationary bikes, 2 stairmasters, 1 rowing machine, and a multitude of weight machines and free weights, exercise balls, and medicine balls. So, I'll go back to my regular routine.

5x5hardgainer

4/15/09:

DB Pullovers:
35x20
40x12

Machine Bench:
140x8
150x7
140x5

Lever Pec Deck
100x10
120x6
110x10,10

Push Downs:
80x8,10,10,6

5x5hardgainer

4/17/09:

Lever Leg extension:
60x10
80x10
90x10
100x10

Lever Leg Curl:
60x10,10,7

1 legged DB Calf Raise:
40x10,10,10

Lever Shoulder Press (behind the neck)
50x10
80x7,5,3

Seated on floor - Cable (machine) rear delt row:
70x10
90x5
100x10
110x8,6

DB front Raise:
60x10,10,8 (2) 30# DB's

DB Side Lateral Raise
30x9,9,8

5x5hardgainer

4/18/09:

Done on machines, etc. in hotel
Low Row:
60x10
90x10
120x8
140x8rx4s

Front Pulldowns:
120x8,8,10

Rear Pulldowns:
120x10,10,10

Reverse Curl:
60x10,10,10

DB Pullovers:
35x20,20,20

Flat Bench:
140x10
170x5rx5s <note: Since the equipment is different than I am used to, I was not in the correct position the first few times. I had the handles located more over the shoulders than the chest.

Pec Deck:
110x10,10,10

Oops: forgot to do the pushdowns.
This type workout is only temporary until they get my access card working at work, and have access to the free weights. But, I still don't really know what they have at the facility at work, since I have not been in it yet.

5x5hardgainer

4/20/09:

Shoulder Press:
50x10
70x5
80x5,5,4

Cable Rear Delt Row:
70x10
100x8rx4s

Dumbell Front Raise:
30x10rx3s

Side lateral raise:
25x10,8,8

The gym at work is not all I expected

5x5hardgainer

My workouts will be more to the bodybuilding type since that is what the equipment available is geared towards. Could give me a more muscular build, we'll see.

5x5hardgainer

7/5/09:

AM weight: 180 LBS

Standing Military Press:
80x12
95x10
110x8
120x4

Rear Delt Row:
130x12
130x10
150x8
160x6

Side Lateral Raise:
25x12
26.5x10
30x8
30.5x7

Bent Over Side Lateral Raise:
25x12, 10
27x8
30x8

Front Raise:
50x12
60x10,8
65x6

Close Grip Bench Press:
110x12
120x5 <too heavy
110x9,6

BW Triceps dips:
8,8,7,6

Lying Triceps Ext:
50x12
55x9,6

5x5hardgainer

7/7/09: AM wt: 178 lbs

Sumo DL:
220x10
270x8
290x6
300x5,4

Close Grip Bent Over row:
130x11
140x10,8,7
150x6

Close Grip Chin Up:
BW x 10,8,6,7

Pullovers:
60x12
75x10,8,6

Weighted Hypers:
45x12
50x12
55x10

Shrug:
180x12
190x10
200x8,7

5x5hardgainer

7/8/09:
chest expander exercises: Number of strands is listed. 1 strand is 40 pounds stretched to 2x original length.

Overhead downward pull:
1x10
2x19
3x 10second isometric hold
2x15,10

Back Press:
1x10
2x10,9,8

Front chest pull:
2x8,7,4

Upright row:
3x10
4x10
5x8,8,8

Front Lat Raise:
1x10,7,5

Archer:
2x6,6,6

Low Chest Crossing:
2x12,12,12

5x5hardgainer

7/9/09: Barbells

Flat Bench:
130x12
140x9
145x7
150x6
155x3

Incline Bench:
80x12
90x10
95x8
100x4
90x7

Incline DB Flies:
20's x 9,7,5

Flat DB Flies:
15x12
17x10
20x6

Prone Incline curl:
60x12
70x10
80x6

Reverse Curl:
60x12
70x10
75x8

Curl:
60x12
70x10
80x8

5x5hardgainer

After a few weeks of testing with how my body responds, here is my plan for my current workout. It's working quite well.

Home:

Day 1:
Standing Military Press: 4s x 12,10,8,6
Rear Delt Row: 4s x 12,10,8,6
DB Side Lateral Raise: 4s x 12,10,8,6
DB Bent Over Side Lateral Raise: 4s x 12,10,8,6
Front Raise: 4s x 12,10,8,6
Close Grip Bench Press: 4s x 12,10,8,6
Triceps dips: 4s x max reps if over 12, add weight
Lying Triceps Ext: 3s x 10,8,6


Day 2:
Sumo DL: 5s x 10,8,6,6,6
Bent Over Row: 4s x 12,10,8,6
Close Grip Chin up: 4s x 12,10,8,6
Pullovers: 4s x 12,10,8,6
Weighted Hypers: 4s x 12,10,8,6
BB Shrug: 4s x 12,10,8,6

Day 3: (chest expander)
Overhead pull down
Back Press
Front chest pull
Up-Right row
Front Lateral raise
Curl
Archer
Cable Crossovers

Day 4:
Flat Bench Press: 4s x 12,10,8,6
Incline Bench Press: 4s x 12,10,8,6
Incline DB flys: 4s x 12,10,8,6
DB flys: 4s x 12,10,8,6
Prone Incline Curl: 3s x 10,8,6
Curl: 3s x 10,8,6
Reverse Curl: 3s x 10,8,6

Day 5:
Full Squat: 4s x 12,10,8,6
Hack Squat: 4s x 12,10,8,6
Lunge: 4s x 12,10,8,6
SLDL: 4s x 12,10,8,6
Calf Raises: 4- 6s x 15,12,10,10,(8,8)

Day 6: rest (run)

Day 7: rest
 
Travel:

Day 1:
Shoulder Press: 4s x 12,10,8,6
Cable Rear Delt Row: 4s x 12,10,8,6
DB Side Lateral Raise: 4s x 12,10,8,6
DB Bent Over Side Lateral Raise: 4s x 12,10,8,6
DB Front Raise: 4s x 12,10,8,6
Pushdowns: 3s x 10,8,6
Reverse Pushdowns: 3s x 10,8,6
Standing 1 arm DB ext: 3s x 10,8,6

Day 2:
Low Cable Row: 4s x 12,10,8,6
Wide Grip Pull down: 4s x 12,10,8,6
Close Grip Pull down: 4s x 12,10,8,6
Straight arm Pull down: 4s x 12,10,8,6
Weighted Hypers: 4s x 12,10,8,6
Cable Shrug: 4s x 12,10,8,6

Day 3: (chest expander)
Overhead pull down
Back Press
Front chest pull
Up-Right row
Front Lateral raise
Curl
Archer
Cable Crossovers

Day 4:
Flat Bench Press: 4s x 12,10,8,6
Incline Bench Press: 4s x 12,10,8,6
Incline DB flys: 4s x 12,10,8,6
Pec Deck: 4s x 12,10,8,6
Concentration Curl: 3s x 10,8,6
Curl: 3s x 10,8,6
Reverse Curl: 3s x 10,8,6

Day 5:
Cable Hack Squat: 8s x 12,12,10,10,8,8,6,6
Leg Extension: 4s x 12,10,8,6
Leg Curl: 4s x 12,10,8,6
1 leg DB Calf Raises: 4s x 15,12,10,10,8,8

Day 6: rest (treadmill)
Day 7: rest

5x5hardgainer

7/15/09: mainly machines

Hack Squat:
130x12,12
140x10
150x10
160x8
170x8
180x6,6

Leg Extensions:
60x12
80x10,8
90x7

Leg Curl:
60x12
70x3
60x10,7,6

One legged DB Calf Raise:
25x12,10,8,7

5x5hardgainer

7/16/09:

Shoulder Press: (machine behind the neck)
50x12,10,8,6,5

Cable Machine Rear Delt Row:
70x12
80x12
90x8,8
100x6

Side Lateral Raise:
25's x 12
30's x 10,8 <too heavy for good form
25's x 7

Front DB raise:
25'sx12,10,8,8

Bent Over DB side lat raise:
25'sx12,10,8,6

Push downs
80x10
90x8,6

Reverse push downs
60x12,10,8

OH DB triceps ext:
20x10,8,8

5x5hardgainer

7/18/09:

Low Row:
120x10
130x12
140x10
150x10
160x8
170x6

Wide Grip Pull Down:
130x12,10
140x8,7

Close Grip Pull down:
130x12
140x10
150x8,6

Straight Arm Pull down:
60x12
70x10,8,6

Weighted Hypers:
40x10
50x10
40x10

Lever Shrug:
150x10
160x10
170x10