5x5hardgainer

Here are my last few days, so you can get the general idea of what I am doing:

2/23/09: Current weight 178

Flat Bench:
90x10
135x5
165x5
182.5x5,5,4 <last set, last rep 2" shy of full rep
190x2
195x2
200x0
130x13

Pendlay Row:
130x5
162x5,5,5,5,5 <add 1#

Weighted Hypers:
45x10,10,10

Shrug:
200x8,8,8,8

Pullovers:
65x8,8,8

2/25/09:

Seated 80 degree OH press:
60x10
90x5
110x4
105x5,5,5,5,3

Sumo DL:
160x10
220x5
290x5
310x5
320x5
320x1

Rear Delt Row:
130x5
160x5
165x5
167x5
170x5,5,5

Front Raise:
60x8
65x8
70x8,8,8

Side Lateral raise:
27.5x8,8,7


2/27/09: 70 minute workout

flat bench:
90x10
135x5
182.5x5,5,4
190x1

decline bench: <experiment for just this workout. didn't really feel they added anything to the workout. I will just do more sets of the flat bench.
130x5
160x5
180x3

flat bench:
180x2
130x8

pullovers:
65x10,10,10
70x8,8

close grip bench press:
140x4< started too high
135x4
130x5,4

lying triceps extension:
60x8
65x8,7

Malley

Try subbing in floor presses for decline presses.

5x5hardgainer

the decline presses were just an experiment for that day. I'll just be taking them out, but what are floor presses? I can do free weights, body weight, and body weight + added weight exercises with my equipment.

Malley

It would be just as says. Laying on the floor and pressing it. Your arms hit the floor which makes it hard because you have to move a weight that has the floor separating the eccentric and concentric.

5x5hardgainer

3/2/09: 67 minute workout

Sumo DL:
160x10
220x5
290x5
310x5
320x5,5

Pendlay Row:
130x5
163x5,5,5

Shrug:
200x8,8,8,8

Prone Incline Curl:
75x8,8,8
80x6< not a complete rep on the last one

5x5hardgainer

10/13/09:

Full Squat:
130x10
180x5
220x5
240x4,4 <a bit too heavy

SLDL:
130x5
160x5
180x5
200x5,5,5

Lunge (short)
80x8
110x6
130x5,4 <120 next time

Military Press:
60x10
100x5
110x5
121x5,5,5,4

Rear Delt Row:
130x5
170x5,5,5

Side Lat Raise:
28x8,8,8

Calf Raises:
130x8
180x10,10,10

5x5hardgainer

3/6/09:

Flat Bench:
90x10
130x5
180x5
182.5x4 <almost 5
182.5x5
182.5x4,4
190x1
180x5
180x3
130x9

Pullovers:
70x8rx4s

Close Grip Bench Press:
130x5,4,5,4

Lying triceps ext:
60x8,8,8,6

Notes on this workout:
I recently found out that there are two ways of breathing for the bench press,

1) to inhale as you come down and breath out as your pushing up, and

2) to hold your breath as you take the bar off the rack. As you begin to lower the bar, breath in deeply to your belly. Hold your breath at the bottom, as you change direction, and start back up until you get thru the sticking point, then breath out.

I tried both on this workout, and in all cases, # 1 worked best for me. I could do more reps of the higher weights with this method.

5x5hardgainer

3/8/09:

1.8 mile run in 18:15

Boki

nice run dude, how old are you?

5x5hardgainer

53

5x5hardgainer

3/9/09:

Sumo DL:
150x10
220x5
290x5
310x5
315x5,5

Pendlay Row:
130x5
150x5
160x5,4 <too high
150x5

Shrug:
200x8,8,8

Prone Incline Curl:
70x8
75x8,7

5x5hardgainer

3/14/09:

Standing Military Press:
60x10
90x5
110x5
121x5,5,5
121.5x4
121x5

Rear Delt Row:
90x10
130x5
160x5
170x5,5
175x5,5,5

Standing Side Lateral Raise:
28x8
28.5x8,8,8

Cuban Rotations:
40x8
45x8,8,8

5x5hardgainer

3/16/09:

Full Squats:
120x10
180x5
200x5
220x5,5,5

SLDL:
130X10
180X5
190X5,5,5 <195 Next time

Calf Raises:
130x10
180x10,10,9

5x5hardgainer

3/18/09:

Flat Bench:
90x10
130x5
183x5,5,5
184x4
183x3

Close Grip Bench:
130x5,5
135x5
140x5,5,5< Start at 140 next time