finally in the gym again...

[jsonbrent]

35 minutes looooow intensity on the dreadmill....crunch machine 200x12 200x15
rope crnches 70x15 90x12

[jsonbrent]

after some research i found that i have not been doing a true 5x5 program.....so i switched up and now its a legit old school 5x5

squats 5x5 @ 245
bench press 5x5 @ 205
bent bb row 5x5 @ 225
hyper ext. 2x10 @ bodyweight + 25
crunch machine 2x10 @ 155 and 200

i added 2 sets of lat pulldowns to get a back width exercise which i read was allowed

lat pulldown 180x10 200x10

[AlmostThere]

Routine is looking good. I dont think you need another thickness movement. Deadlifts are king for a thick back

[jsonbrent]

yeah.....the 5x5 routine i am doing calls for bb rows 2 x per week and deads just 1......i think it should be the other way around as well but i am squatting 3x per week.....soo......deadlifting more than once might be overkill.....

[jsonbrent]

squats 5x5 @ 245 1x3 @ 250 1x8 @ 185
bench 5x5 @ 205 1x3 @ 210 1x8 @ 185
bent bb row 5x5 @ 225 1x3 @ 230 1x8 @ 185
standing alt db curls 2x10 @ 60 (per arm)
v handle tri pressdown 2x10 @ 160

[jsonbrent]

back to dc......cycling now......lets see some real results!!

hs incline press 248x15rp
standing military press 115x20rp
oh db ext 60x20rp
assist chins -25x16rp
deadlifts 275x10ss

[jsonbrent]

20 minutes hiit on the stairclimber then a dropset on crunch machine 155x15, 140x12, 125x10, 115x10, 100x10.........i feel f'n awesome......perhaps its just psychological

[mutaciq]

Good read, also your avatar is from the movie the Goonies right:)?

[jsonbrent]

yeah lol.....

[jsonbrent]

incline db curls 45x18rp (per arm)
pinwheel curls 65x18rp (per arm)
leg press calf raise 300x14
sumo leg press (heel only) 400x12
leg press n/a knee was bugging me......