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Progress & Goals
148 Lbs.
LEAN BODY MASS
45.5 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
5X5 program. Lbs lifted is based on 5 rep max. Pyramid up 10% of ur 5 rep max each set to your 5 rep max wgt. Add 5 lbs to previous wks wgt
For Example: if your 5 rep max for an exercise is 200 lbs, 1st set 160x5reps, 2nd set 170x5reps, 3rd set 180x5reps, 4th set 190x5reps, 5th set 200x5reps. The next week, go up 5 lbs on the weights if you can.
Monday – 10 mins of cardio to warm up
- Squats – 5 reps x 5 sets
- Bench Press – 5 x 5
- Barbell Rows – 5 x 5
- 2 sets of weighted hypers
- 4 sets of weighted situps
Tuesday – 30 mins cardio morning and evening
Wednesday - 10 mins of cardio to warm up
- Squats – 5 reps x 5 sets
- Incline Bench Press – 5 x 5
- Dead Lifts – 5 x 5
- 3 sets of situps
Thursday – 30 mins cardio morning and evening
Friday – 10 mins of cardio to warm up
- Squats – 5 reps x 4 sets, Heavy as u can on 5th set for 3 reps, 6th set take some weight off and do 8 reps
- Bench Press – 5 reps x 4 sets, Heavy as u can on 5th set for 3 reps, 6th set take some weight off and do 8 reps
- Barbell Rows – 5 reps x 4 sets, Heavy as u can on 5th set for 3 reps, 6th set take some weight off and do 8 reps
- 3 sets x 8 reps - weighted dips
- 3 sets x 8 reps – Bicep curls
- 3 sets x 8 reps – Tricep Extensions
Saturday and Sunday rest
I have the excel spread sheet that calculates your 5 rep and 1 rep max and sets up each days lifting weight for you
If anyone is interested let me know and I will send it to you.
My Nutrition Philosophy View My Full Nutrition Philosophy
My Supplement Philosophy View My Full Supplement Philosophy
My Motivation Philosophy View My Full Motivation Philosophy
rdwilroy Had a good workout this morning. I guess that muscle that I pulled is ok, just a little sore.
May 11, 2012 | Like
rdwilroy Did squats this am............anyone ever pulled a butt muscle doing squats???.....got a stinging sensation on the lower right cheek....
May 9, 2012 | Likerdwilroy Finally, work has calmed back down some and I can get back to the gym on a more consistent basis.
May 9, 2012 | Likerdwilroy just a couple more long days at work and then back to some focused working out!
Apr 20, 2012 | Like
rdwilroy Working some long hours at my job these days and got no sleep last night but did my 4am work out anyway. I'm glad I did. It helped energize!
Apr 17, 2012 | Likerdwilroy joined Express Fitness Inc (Prattville, Alabama).
Apr 15, 2012Visitor Comments
rdwilroy is now friends with leftystrat59.