I AM ALIVE!
I haven't posted in a while cause I was lazy, but you better know I wasn't lazy in working out
Monday
Front Squat - 2x5x100lbs
Dips - 2x5x50lbs
Wide Rows - 2x5x120lbs
Narrow Rows - 2x5x80lbs
Wide Gripped Shoulder Press - 2x5x85lbs
Behind Head Shoulder Press - 2x5x85lbs
Calves - 2x5x205lbs
Biceps Curls - 2x5x75lbs
Triceps Push Down - 2x5x40lbs
Wednesday
Squat - 2x5x145lbs
Bench - 2x5x115lbs
Chins - 2x5xBW
Wide Gripped Shoulder Press - 2x5x90lbs
Behind Head Shoulder Press - 2x5x90lbs
Calves - 2x5x210lbs
Biceps Curls - 2x5x80lbs
Triceps Push Down - 2x5x45lbs
Friday
Front Squat - 2x5x105lbs
Dips - 2x5x55lbs
Wide Rows - 2x5x125lbs
Narrow Rows - 2x5x85lbs
Wide Gripped Shoulder Press - 2x5x95lbs
Behind Head Shoulder Press - 2x5x95lbs
Calves - 2x5x215lbs
Biceps Curls - 2x5x85lbs
Triceps Push Down - 2x5x50lbs
Finished 5s
Now what I decided to do is my 1 RM but do it 5 reps and 1 set. We will call it my extended 5s.
Monday
Squat - 1x5x150lbs
Bench - 1x5x130lbs
Chins - 2x5xBW
Wide Gripped Shoulder Press - 1x5x75lbs
Behind Head Shoulder Press - 1x5x75lbs
Shrugs - 1x5x175lbs
Biceps Curls - 1x5x65lbs
Triceps Push Down - 1x5x35lbs
Calve Raises - 1x5x215lbs
Wednesday
Front Squat - 1x5x110lbs
Dips - 1x5x50lbs
Wide Rows - 1x5x125lbs
Narrow Rows - 1x5x75lbs
Wide Gripped Shoulder Press - 1x5x80lbs
Behind Head Shoulder Press - 1x5x80lbs
Shrugs - 1x5x180lbs
Biceps Curls - 1x5x70lbs
Triceps Push Down - 1x5x40lbs
Calve Raises - 1x5x220lbs
Friday
Squat - 1x5x155lbs
Bench - 1x5x135lbs
Chins - 2x5xBW
Wide Gripped Shoulder Press - 1x5x85lbs
Behind Head Shoulder Press - 1x5x85lbs
Shrugs - 1x5x185lbs
Biceps Curls - 1x5x75lbs
Triceps Push Down - 1x5x45lbs
Calve Raises - 1x5x225lbs
I would like to say, this program does work. I mean, so far my body has grown. A lot. My chest/back has gone from a 35in to a 39in. That's all I've measured, I will measure the rest after I'm done. Like I said,
hard work pays off.