Post: #176

the AM workout I did in 11:14

PM workout

warmup
3 rounds
5 pullups
3 handstand wall walks
10 v ups
15 squats

then

5 rounds of 2 minutes w 1 minute rest in between
5 pullups
3 clusters (squat clean into push press)

did 10 rounds

later went to jiu jitsu, warmed up and fought six 6-minute matches starting from knees

Post: #177

some overhead press, some bench, some rows, then
20 rep squats at 185#
I don't think I'll be able to walk tomorrow.

Post: #178

(03-05-2013 01:51 AM)AlphaEnchantment Wrote:  

(03-04-2013 10:11 PM)Only One Man Wrote:  

(03-04-2013 08:20 AM)Snowflake Wrote:  Hey guys I have a question. I've been following 5x5 for a little less than 5 months and I'm happy with the results. So far I've reached 265 squat 165 bench and 308 deadlift and I look bigger and fitter than before. I'm 180 lb bodyweight, not sure about bf but it should be around 15-20%.

I know it's hard to properly assess the gains made by looking at such a short period of time but I'm not sure if right now I should stick to it or try switching to a 3 day split (back/bis legs/shoulders chest/tris) to increase definition and swoleness/ hypertrophy while giving up some emphasis on strength gains. The reason I'm thinking of changing is because I'm trying to get more ripped and defined rather than strong and bulky and as far as my limited knowledge goes split routines seem like a better option than heavy compound lifts for my goal.

If you have a decent base already, and it sounds like you do, I think body part splits are the way to go if you want to get a little more definition. Don't get away from heavy compound lifts though. Just do your compound lifts first and then supplement them with isolation movements.

^ this. Sounds like your workout routine is solid enough. getting cut is done through your diet I would focus more on that and keep doing those compound movements as Only One Man said

Thanks. What about the volume? should I keep in the 5 rep range or go for 8 or more (regarding compound lifts)?

Post: #179

(03-06-2013 01:53 AM)Snowflake Wrote:  

(03-05-2013 01:51 AM)AlphaEnchantment Wrote:  

(03-04-2013 10:11 PM)Only One Man Wrote:  

(03-04-2013 08:20 AM)Snowflake Wrote:  Hey guys I have a question. I've been following 5x5 for a little less than 5 months and I'm happy with the results. So far I've reached 265 squat 165 bench and 308 deadlift and I look bigger and fitter than before. I'm 180 lb bodyweight, not sure about bf but it should be around 15-20%.

I know it's hard to properly assess the gains made by looking at such a short period of time but I'm not sure if right now I should stick to it or try switching to a 3 day split (back/bis legs/shoulders chest/tris) to increase definition and swoleness/ hypertrophy while giving up some emphasis on strength gains. The reason I'm thinking of changing is because I'm trying to get more ripped and defined rather than strong and bulky and as far as my limited knowledge goes split routines seem like a better option than heavy compound lifts for my goal.

If you have a decent base already, and it sounds like you do, I think body part splits are the way to go if you want to get a little more definition. Don't get away from heavy compound lifts though. Just do your compound lifts first and then supplement them with isolation movements.

^ this. Sounds like your workout routine is solid enough. getting cut is done through your diet I would focus more on that and keep doing those compound movements as Only One Man said

Thanks. What about the volume? should I keep in the 5 rep range or go for 8 or more (regarding compound lifts)?

low reps are better for building muscle and strength and higher reps give you more of an aerobic workout. If your trying to cut down I would recommend going for a weight that you can get 8-10 reps. I would shoot for sets of 4-5 and finding a weight that you can hit atleast 8 reps without going to failure so you should feel like you have one or two more in the tank at 8 reps.

This way when you dont go to failure your not as drained for the next set and you can get in more volume in your workout.

each week if you can try to increase your reps. so if you did 5 sets of 8 next time shoot for 5 sets of 9 or 10 and work your weigh up until you can get 12 reps then increase the weight.

When you start losing weight and cutting your strength will also go down so try to lift as heavy as possible but when your not able to hit your numbers decrease the weight

all in all whatever you do is going to work to some degree its just a matter of what works best

Post: #180

3 x 40 triangle Pushups for warm up
kettlebelt swings
5 x 10 benchpress
4 x 12 shoulderpress standing up
10 minutes on the rowing machine for the girl with the amazing ass on the treadmill in front of it
4 x 8 flys
5 x 12 side raises
3 x 10 triceps extensions
4 x 10 chinups (always like to finish with those to pump the last bit of energy out)

Post: #181

yesterday

warmup
3 rounds
5 pullups
3 handstand walk walks
10 v ups
15 squats

workout
easy workout today because I'm doing the CrossFit Open workout tomorrow
400m run
2 turkish get ups each side w 20kg kettlebell
20 bar hops
400m run
2 turkish get ups each side w 20kg kettlebell
400m run

5x5 215lb squats
5x5 295lb dead lifts

jiu jitsu afterwards. 6 6-minute matches starting from knees.

Post: #182

5x5 squat 100kg -

but I think I'm going to start high rep squats (super sets), may be easier on the knee.

Also can't ever bench or military press again due to slight shoulder injury (sucks bench is the best),
so
dumbell rear delt row 35-40kg (both) x 4
side and front dumbell lateral raises
dumbell shrugs x 5 26kg x 2
dumbell curls 17kg x 2, 5x - from 17 to 11 to 7 till failure

need to start a workout journal. Probably won't go out tonight, may go for a jog w/ the ipod shuffle

Post: #183

Pretty stoked. Benched 4x280lbs today

Post: #184

Squatted 3x375lbs.

Getting places. BF% is way too high. When I reach my strength goals I'm going to aim at dropping +20lbs of fat. That'll take about 20 weeks, so until mid-Sep or so. Just in time to Oktoberfest, lulz

Post: #185

SOMETIMES GANGSTERS JUST HAVE TO BANG HAMMERS

1. 10x Strict Pull ups
2. 20x Hand-Stand Push-ups
3. 30x Overhead Squat @ 45#
4. 40x Jumping Lunges
5. 500m Row (under 1:55)
6. 60x Kettle Bell Swings @ 44#
7. 70x Dead Lift @ 95#
8. 80x Arm Haulers
9. 90x Sit ups
10. 100x Push ups
11. 90x Flutter Kicks
12. 80x Sledge Tire/Mountain Climbers (pick one)
13. 70x Push Press @ 65-75#
14. 60x Ball Slams @ 20#
15. 500m Row (under 1:55)
16. 40x Kettle Bell Snatches @ 44#
17. 30x Box Jumps @ 20”
18. 20x 1 arm Push ups
19. 10x Kettle Bell Get ups @ 53#

Post: #186

We need some progress pics in this thread

Post: #187

rack pulls - at knee to work on lockout (500lbsx5) till I heard something tear/separate/strain in my left lower trap (sounded like pulling a nice tenderloin apart with your bare hands)
shrugs up to 500lbs 5x5
curls 90xow fuck what the hell is wrong with my forearms (excruciating pain when ungripping the barbell at the end of curls. any ideas?)
curls 45x100
close grip bp 45x100

Post: #188

You guys really need to start naming your workouts. That's 3/4 of the fun...

Post: #189

RUSSIAN AGGRESSION

(1) Work up to 1RM Front Squat

(2) 10 rounds
3x Front Squat @ 75% 1RM, every 40 seconds

(3) 5 rounds
8x DL @ 185#
30m Sled Push
5x 1 arm weighted sit up (each arm)

(4) 3 rounds
10x Elevated push up
1x Rope Climb or 10 Pull ups
8x Standing DB Press

(5) 3 rounds
1 min KB swing @ 53#
30 seconds rest

Post: #190

THC and I did a ladder 4 rounds of:

1 burpee 1 incline pushup
2 " 2 " "
3 " 3 "
4 " 4 "
5" 5"

Finished in 10mins 36 secs

Did it in the hallway of our hotel.

Post: #191

COUNTING DEAD BODIES LIKE SHEEP TO THE RHYTHM OF A WAR DRUM

(5x Lunge + 5x Push Press for 400m)

While holding a 45# bar, 2x 25# DB or similar load, do 5x lunges followed by 5x Push Press, continue doing this until you have traveled 400m (this is typically 1 lap around a track) – 20-30 min

Post: #192

YOUR MAMA CALLED

(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Hang Squat Clean @ 95#
Ankles to Bar
Push up
(2) 3 rounds
Plate Shuffle
10x Sit ups
10x Back extensions

Post: #193

(03-27-2013 10:45 AM)Dulceácido Wrote:  YOUR MAMA CALLED

(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Hang Squat Clean @ 95#
Ankles to Bar
Push up
(2) 3 rounds
Plate Shuffle
10x Sit ups
10x Back extensions

Thank you for promoting the habit of naming workouts.

Post: #194

(03-28-2013 03:06 PM)Mr.Barbarian Wrote:  

(03-27-2013 10:45 AM)Dulceácido Wrote:  YOUR MAMA CALLED

(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Hang Squat Clean @ 95#
Ankles to Bar
Push up
(2) 3 rounds
Plate Shuffle
10x Sit ups
10x Back extensions

Thank you for promoting the habit of naming workouts.

Oh, hellz yeah. It's something we started doing a long time ago and we just stuck with it. Started out being just the guy's name who made up the workout, i.e., "let's do Dulceácido's workout today" but as we made up more and more and started recording them, they began to take on their own nature. Soon, it got to be pretty fun(ny). The exercises I have been doing lately come from a program that a bunch of my friends and co-workers invented a couple years back. Seems to be pretty comprehensive. Every workout is a total kick in the balls and always has some element that I wouldn't have normally done or thought to do. I'm seeing a lot of good results and I am sore every single damn day.

It's cool that there are some really healthy dudes in the forum who are smart about their workouts. I learn and get a lot of ideas every time I browse through the threads.

Post: #195

CHIN UP. SOLDIER ON.

(1) Work up to 1RM DL
(2) 5 rounds
3x DL @ 85% 1RM
10 x Ring push up
(3) 5 rounds
5x Thruster (GO HEAVY!)
15 ft rope climb or 10x Pull ups
(4) 5 rounds
1x Double Eagle
10x 1 arm bench press (each arm)

Edit: SANDBAG DOUBLE EAGLE = (you have one sandbag and a tire set up for drag) – Clean Sandbag to shoulder, pull it around neck and do 10X deep squats and drag tire/sled forward 40 ft with bag on shoulders. Put SB in tire and drag to start point (SP), pull backwards.

Post: #196

(02-25-2013 05:19 AM)Hades Wrote:  

(02-25-2013 03:56 AM)houston Wrote:  Does anyone use regular things to work out with? I did a job the other day moving around cinder blocks and busting them open. I felt nice and sore afterwards. I was thinking of maybe putting some in a backpack and walking around or something like that.

What does everyone do to keep their belly flat? I don't want a 6 pack but just flat as possible. Should I just start jogging more? I'm already skinny and try not to do it to much so I can keep as much meat on me as possible.

I think that a flat gut is 80% diet and 20% exercise lifestyle. So basically do sprints and eat clean.

What about using a jump rope? Would that help keep the belly down or what body parts does it work out?

Post: #197

I call this workout. 'Never been this sore in my life'

It's very simple.

Do one lap of walking lunges around a track.

I did it yesterday and I have never felt this sore in my life.

Someone else try this and let me know how it goes. It took me 35 minutes to complete one lap and I had trouble walking up my steps after.

Post: #198

(03-30-2013 11:49 PM)MidniteSpecial Wrote:  I call this workout. 'Never been this sore in my life'

It's very simple.

Do one lap of walking lunges around a track.

I did it yesterday and I have never felt this sore in my life.

Someone else try this and let me know how it goes. It took me 35 minutes to complete one lap and I had trouble walking up my steps after.

Next time try carrying a 45#bar or 2 X 25# dumbells and press it over your head 5 times for every 5 lunges you take around the track, then see how sore you are (and pick up the pace), i.e.:


Post: #191RE: Today's Workout Thread
COUNTING DEAD BODIES LIKE SHEEP TO THE RHYTHM OF A WAR DRUM

(5x Lunge + 5x Push Press for 400m)

While holding a 45# bar, 2x 25# DB or similar load, do 5x lunges followed by 5x Push Press, continue doing this until you have traveled 400m (this is typically 1 lap around a track) – 20-30 min

Post: #199

(03-31-2013 01:20 AM)Dulceácido Wrote:  

(03-30-2013 11:49 PM)MidniteSpecial Wrote:  I call this workout. 'Never been this sore in my life'

It's very simple.

Do one lap of walking lunges around a track.

I did it yesterday and I have never felt this sore in my life.

Someone else try this and let me know how it goes. It took me 35 minutes to complete one lap and I had trouble walking up my steps after.

Next time try carrying a 45#bar or 2 X 25# dumbells and press it over your head 5 times for every 5 lunges you take around the track, then see how sore you are (and pick up the pace), i.e.:


Post: #191RE: Today's Workout Thread
COUNTING DEAD BODIES LIKE SHEEP TO THE RHYTHM OF A WAR DRUM

(5x Lunge + 5x Push Press for 400m)

While holding a 45# bar, 2x 25# DB or similar load, do 5x lunges followed by 5x Push Press, continue doing this until you have traveled 400m (this is typically 1 lap around a track) – 20-30 min

I'm going to do it with a weighted vest next time. Third go around I will drive and bring a bar bell. Good shit.

Post: #200

What I did yesterday:
10 pistol squats on each leg
30 Pushups
10 pull-ups
3 rounds of jumprope
5 rounds of shadowboxing