Vanity
 

Here is my workout journal where I will be posting my workouts in the upcoming weeks/ months etc..


Training



My training has 2 main aims:


1, I want to look good with no shirt on !

2,Longevity- I want good health and youthfulness for as long as possible Performanc- I want to be strong, fit, athletic


Friday Gun Day


Biceps and Triceps
Ropes 20 reps warm up then 5x5
BB Curls 15 reps warm up then 5x5
Skullcrushers 5x5
DB Hammer Curls 5x5
OH DB Extensions 5x5
Incline DB Curls 5x5
Straight Bar Pushdowns 3 x 15
Preacher 3x12

Ive never really seen anyone do 5x5 for arms.
how long have you been doing that and how do you like it?
good luck with your goals :)

Nice to see you finally start one!
I'm looking forward to this!

This is week 4 of 6 of 5x5, i had come to a crashing halt with my arms so started the 5x5,so far week by week I have been able to successfully increase the weight and i think my arms are looking fuller !

cool ill probably give it a shot for six weeks since
my arms havent been responding as of lately.

Chest and Back
 

Today went like this,

Press ups (Push ups) 2x 50 warm up
Body weight wide grip pull ups 5x10 warm up

Delcine Bench Press 5x5

Deadlifts 5x5

Dumbell incline bench Press 5x5

Dumbell rows 5x5

Flatt dumbell flyes 3 x 12 ( 5x5 just does not work for me with flyes)

One arm rows 5x5

16 mins of 15% incline walking at 3.5 mph

Current Status


Height 5.7"

Weight Somewhere between 175 - 185 Lbs starting to cutting down

Bodyfat guess its around 12 to 14 %

Personally, I no longer take my measurements,i become overly obsessed figures so i have not taken measurments in over a year as i simply go by the mirror, In my opinion it's far better to go by what the mirror says ...You can't fool the mirror :D

Legs and shoulders today after my workout i was driving to work when My left leg tightened up so much I had to pull over and literally had to stretch out my leg over the passenger seat then stretch by pulling my knee to my chest.
I've always had a love/hate with leg days


Legs

Leg press 2x25 warm up then 5x5

Leg curls 5x5

Leg extensions 5x5

Calf raises 3x12

Shoulders

Dumbell Shoulder Press 2x15 warm up then 5x5

Dumbell Lateral raise 5x5

Dumbell Front raise 5x5

Uright rows 3x15

Why do you do shoulders after legs?
If I go all out on legs there is no way I could do shoulders or any other body part afterwards!

It is a balancing act lol, I like doing a split routine of Legs and Shoulders in one day because you can do one exercise with your legs and then allow them to recover for a bit while you are working out your shoulders in between i should have explanded that in write the log in order!
Combine an upper body muscle group with a lower body muscle group and alternate sets continuously. For example, begin with shoulder presses paired with the leg press. Hit your first set of shoulders, as they recover, jump on the leg press machine and start tearing up your legs. Pairing upper and lower body muscles together will not only boost your overall caloric burn, but will allow you to attack each muscle hard without interference.

These are good goals, good luck bro!

So funny in the gym to day, there was a fella about 18 dressed like Ronnie! making the most obnoxious sounds when training..after about ten mins or so he came to the bench next to me and started again, i said do you mind i am losing count here and i am only counting to 5, his reply......i thought making sounds during a workout was considered to be hardcore! My reply noises with that type of weight is just embarrsing, It's ridiculous and unnecessary I felt so bad after afew minutes i ended up wright him a work out and diet plan!


Friday Gun Day


Biceps and Triceps
Ropes 20 reps warm up then 5x5
BB Curls 15 reps warm up then 5x5
Skullcrushers 5x5
DB Hammer Curls 5x5
OH DB Extensions 5x5
Incline DB Curls 5x5
Straight Bar Pushdowns 2 x 20
Preacher 2x20

Abbs


2 warm-up sets of 12 reps of Hanging Leg Raises
2 failure sets of 8-12 reps of Hanging Leg Raises
1 warm-up set of 12 reps of Cable Crunches
2 failure sets of 8-12 reps of Cable Crunches
1 failure set of Side Crunches 12-20 reps (to both sides)
2 sets of 30+ reps on Trunk Twists

LMFAO, I miss all the fun!

All in all was in gym for 50 mins last night :( bloody knackered and tri's are aching alot from Friday.

Despite being physically tired.....After a Red Bull and ROCKSTAR energy drink i did the following

Chest and Back

Press ups (Push ups) 50 warm up
Body weight wide grip pull ups 50 warm up

Flat Bench Press 5x5

Deadlifts 5x5

Dumbell incline bench Press 5x5

T Bar rows 5x5

decline dumbell flyes 3 x 12

Lat pull downs 2x12




Make every week count!!.. Train hard!! Diet harder!!

I had the pleasure to train with a with a friend of mine that’s a personal trainer tonight so followed his leg routine...by the end of the first set i was missing 5x5's



1. Sumo Squat 4 sets/15 reps/45 seconds rest between sets. One rep is off the floor to standing, then half way down, then to standing, then to an inch off the floor. Concentrating on inner thighs, glutes, and hamstrings.

2. One Leg Curl 4 sets/15 reps/-did each leg in alternating fashion without stopping to rest between each set.

3. One Leg Press 4 sets/15 reps-again, did each leg in alternating fashion without resting between each set.

4. Straight Leg Deadlift 4 sets/15 reps/45 seconds rest between sets.

5. Squat 4 sets/15 reps/30 second rest between sets. Paused at the bottom for a count of 1 and then stood up on toes for a calf raise at the top for each rep.

My shoulders feel a little overtrained so the workout was not all that great,When I first started this routine, it was fairly easy, but as I have been increasing the weight, it's getting tuff to finish the workout

shoulder press 5x5

behind the head smith press 5x5

arnold press 5x5


20 minutes of incline walking

Gun Day


Biceps and Triceps
Ropes 20 reps warm up then 5x5
BB Curls 15 reps warm up then 5x5
Skullcrushers 5x5
DB Hammer Curls 5x5
OH DB Extensions 5x5
Incline DB Curls 5x5
Straight Bar Pushdowns 2 x 20
Preacher 2x20

Had an awesome pump throughout the whole routine.. I didn't want to stop :D I'm surprised that my strength is still going up considering I'm low carbs i thought i would be feeling drained and lethargic but its been a totally different story..

Well, once again, PRs are being hit! I knew I had gotten stronger, but today more then proved it.
I was able to increase the weight on every lift but the incline Dumbell press, so I am really happy with today's workout. Didn't get in my abs and No cardio today, as I was too tired to do any.

Chest and Back

Press ups (Push ups) 50 warm up
Body weight wide grip pull ups 50 warm up

Flat Bench Press 5x5

Deadlifts 5x5

Dumbell incline bench Press 5x5

T Bar rows 5x5

decline dumbell flyes 3 x 12

Lat pull downs 2x12

i was on a course wednsday,thursday and friday and was staying at an okay hotel with a terrible cramped gym and dumbbells are "only" up to 16kg. But I did this Hotel Gym Workout:On wednesday and friday

4x 30 Pushups
4x 50 DB Row

4x25 Close Grip Pushups
4x25 DB Rear Delt Raises

4x30 DB Triceps Extensions
4x30 DB Hammer Curls.

Wasn’t the greatest experience but better then sitting at the bar.

Any suggestions?
 

Last week of 5x5 feeling little burned out but i have increase muscle mass and had significant strength gains.

Thinking of few weeks of higher reps then back to 5x5..Any suggestions?

Press ups (Push ups) 2x 50 warm up
Body weight wide grip pull ups 5x10 warm up

Delcine Bench Press 5x5

Deadlifts 5x5

Dumbell incline bench Press 5x5

Dumbell rows 5x5

Flatt dumbell flyes 3 x 12

One arm rows 5x5

16 mins of 11% incline walking at 4 mph

Shoulders and Abs
 

Gym went very slow today, was given this fella some advice and got carried away for about half an hour

shoulder press 5x5

behind the head smith press 5x5

arnold press 5x5

#shoulders pumped to fUHck, never seen my veins like that before!


20 minutes of incline walking

Abs


2 warm-up sets of 12 reps of Hanging Leg Raises
2 failure sets of 8-12 reps of Hanging Leg Raises
1 warm-up set of 12 reps of Cable Crunches
2 failure sets of 8-12 reps of Cable Crunches

Friday Gun Day
 

Last day of 5x5



Biceps and Triceps
Ropes 20 reps warm up then 5x5
BB Curls 15 reps warm up then 5x5
Skullcrushers 5x5
DB Hammer Curls 5x5
OH DB Extensions 5x5
Incline DB Curls 5x5
Straight Bar Pushdowns 2 x 20
Preacher 2x20

pumped to fUHck again should i stop 5x5 or carry on? these pumps are amazing!

Monday
 

Chest and Back

Flat Bench Press 15,12,10,8,6

Deadlifts 4x8

Dumbell incline bench Press 12,10,8,6

T Bar rows 12,10,8,6

decline dumbell flyes 4x8

Lat pull downs 3x12

16 mins of 11% incline walking at 4 mph

Legs and Shoulders
 

Squats 12,10,8,6

Military press 12,10,8,6

Leg Press 3x8

Arnold Press 3X8

Leg curls 4x6

Upright Row 4x6

Seated Calf Raises 3x12

Dumbell Lateral Raise 3x12

just watched how Dorian Yates was training in the Temple gym. I like the idea and concept of it ,might give it a try. I like the idea of 2 warm up sets and 1 working set,any feedback ?

Thursday high volume workout
 

Double Arm High Cable Curls 2x12
V-Grip Cable Pushdowns 2x12
Incline Bench Alternate Dumbbell Curls 3x10
Decline Close Grip Bench Presses 3x10
Single Arm Preacher Curls 3x8
Incline Bench Nose Breakers With An EZ - Bar 3x8
Standing Alternate Hammer Curls 3x6
Bench Dips - classic old school exercise 3x15

Everyone strives to obtain big, bulky biceps and triceps, down to thick, and vascular forearms!

Monday Chest and Back
 

Flat Bench Press 15,12,10,8,6

Deadlifts 3x10

Dumbell incline bench Press 12,10,8,6

T Bar rows 12,10,8,6

decline dumbell flyes 3x10

Lat pull downs 4x12

4 sets of 12 reps of Hanging Leg Raises

Wednesday Shoulders and Legs
 

Squats 12,10,8,6

Military press 12,10,8,6

Leg Press 3x8

Arnold Press 3X8

Leg curls 4x6

Upright Row 4x6

Seated Calf Raises 3x12

Dumbell Lateral Raise 3x12

pumped to fUHck,but missing the feeling of 5x5 :confused:

friday
 

Biceps and Triceps

Ropes 20 reps warm up then 12,10,8,6
BB Curls 15 reps warm up then 12,10,8,6
Skullcrushers 12,10,8,6
DB Hammer Curls 12,10,8,6

Short But sweet!

Chest and Back
 

Dumbell incline bench Press 12,10,8,6

Deadlifts 3x10

Flat Bench Press 15,12,10,8,6

T Bar rows 12,10,8,6

decline dumbell flyes 3x10

Lat pull downs 4x12

Abs


2 warm-up sets of 12 reps of Hanging Leg Raises
2 failure sets of 8-12 reps of Hanging Leg Raises
1 warm-up set of 12 reps of Cable Crunches
2 failure sets of 8-12 reps of Cable Crunches

16 mins of 11% incline walking at 4 mph

Shoulders and Abs
 

No leg workout today as Both of my legs hurt so bad from last week I have no idea why!

Military press 12,10,8,6

Arnold Press 12,10,8,6

Upright Row 12,10,8,6

Dumbell Lateral Raise 12,10,8,6

2 warm-up sets of 12 reps of Hanging Leg Raises
2 failure sets of 8-12 reps of Hanging Leg Raises
1 warm-up set of 12 reps of Cable Crunches
2 failure sets of 8-12 reps of Cable Crunches

16 mins of 15% incline walking at 3 mph

Friday
 

Biceps and Triceps

Ropes 20 reps warm up then 12,10,8,6
BB Curls 15 reps warm up then 12,10,8,6
Skullcrushers 12,10,8,6
DB Hammer Curls 12,10,8,6

Short and sweet again!!

Monday
 

After a Red Bull and ROCKSTAR energy drink i did the following

Chest and Back

Press ups (Push ups) 50 warm up
Body weight wide grip pull ups 50 warm up

Flat Bench Press 5x5

Deadlifts 5x5

Dumbell incline bench Press 5x5

T Bar rows 5x5

decline dumbell flyes 3 x 12

Lat pull downs 2x12

Back to 5x5 missed it tooooooooooooooo much love it!!

Wednesday heavy heavy 5x5 love it
 

Squats x 50 bar only warm up then 5x5

Military press 5x5

Leg Press 5x5

Arnold Press 5x5

Leg curls 5x5

Upright Row 5x5

Seated Calf Raises 3x15

Dumbell Lateral Raise 3x15