S20's "5x5 Can Suck My Ass" Journal

Stewart20 · 04-14-2007, 11:05 AM

April 14

Workout 2

RI=2 min unless noted

Leverage Squats
360 x 10

Decline Bench Press
315 x 6

Chinups
BW+75 x 6

DB Shoulder Press
75 x 8

Chest Supported Rows
190 x 6

Floor Press
275 x 8

Incline DB Curls
50 x 8

SLDL
275 x 6

fufu · 04-14-2007, 11:13 AM

Good benching.

What is a leverage squat?

Stewart20 · 04-14-2007, 11:34 AM

Quote:

Originally Posted by fufu

Good benching.

What is a leverage squat?

Archangel · 04-14-2007, 01:37 PM

Great w/o Brother 20, how are you likeing the shorter routines???
I'm tellin ya my Friend, Volume is for the birds imo, it's ALL about the Quality not quantity!!!

Stewart20 · 04-14-2007, 02:19 PM

Quote:

Originally Posted by Archangel

Great w/o Brother 20, how are you likeing the shorter routines???
I'm tellin ya my Friend, Volume is for the birds imo, it's ALL about the Quality not quantity!!!

They make me tired!!not quite sure why, but these routines kick my ass good...gotta be the full body aspect I guess

Archangel · 04-14-2007, 02:20 PM

Quote:

Originally Posted by Stewart20

They make me tired!!not quite sure why, but these routines kick my ass good...gotta be the full body aspect I guess

Definatly!!!

Stewart20 · 04-16-2007, 04:26 PM

April 16

Flat DB Press
115 x 8 (20 sec) 115 x 4 (20 sec) 115 x 3 = 15

Seated OH Press
195 x 6 (20 sec) 195 x 2 (20 sec) 195 x 2 = 10

Dips
BW+135 x 6 (20 sec) BW+135 x 2 (20 sec) BW+135 x 1 = 9

Pullups
BW+10 x 9 (20 sec) BW+10 x 5 (20 sec) BW+10 x 3 = 17

Barbell T-Bar Rows (w/V handle)
4 plates x 10
4 plates x 10
RI=2 min

DOMS · 04-16-2007, 04:28 PM

Nice job on the DB Presses! And I thought that getting the 80s up was hard!

Bakerboy · 04-16-2007, 05:02 PM

Nothing but goodness.

Stewart20 · 04-16-2007, 05:21 PM

Quote:

Originally Posted by DOMS

Nice job on the DB Presses! And I thought that getting the 80s up was hard!

thank you sir! I remember last year when I was really focusing on the DB press, I made it up to 130s for 6 reps, now that was hard getting them up!

Stewart20 · 04-16-2007, 05:22 PM

Quote:

Originally Posted by Bakerboy

Nothing but goodness.

I ONLY bring the goodness

Archangel · 04-16-2007, 08:08 PM

Awesome w/o BRother 20!!! VERY strong my Friend!!!

yellowmoomba · 04-17-2007, 05:35 AM

Doing a litltle RP in your routine I see

Malley · 04-17-2007, 03:39 PM

Quote:

Originally Posted by Stewart20

April 12

Workout 1
2 min rest interval between exercises (gotta work on my conditioning)

Squats
315 x 4
*sucks, but haven't done em in a while, gotta get my groove back

DB Bench Press
105 x 12

Pullups
BW x 12

Seated Overhead Press
195 x 6

DB Rows
105 x 12

5 minute break here--felt like I was gonna puke for some reason

Dips
BW+135 x 6

Seated DB Curls
65 x 6

Glute-Ham Raises
BW x 10

I am just getting caught back up here. I always feel like I am going to puke with shorter RI's. But thats normally with about 60 second RI's or so, but if your RI's have been along the 3 minutes intervals for a while, I know why you felt queezy.

Stewart20 · 04-18-2007, 03:50 PM

April 18

Safety Bar Squats
315 x 5

2 minutes

Leverage Squats
320 x 16
*Deepest I have ever gone in a squat before

5 minutes

DB Curls
55 x 10 (20 sec) 55 x 3 (20 sec) 55 x 2

2 minutes

Glute Ham Raises
BW x 12

Stewart20 · 04-18-2007, 06:45 PM

April 18

Safety Bar Squats
315 x 5

2 minutes

Leverage Squats
320 x 16
*Deepest I have ever gone in a squat before

5 minutes

DB Curls
55 x 10 (20 sec) 55 x 3 (20 sec) 55 x 2

2 minutes

Glute Ham Raises
BW x 12

Malley · 04-18-2007, 06:50 PM

And then a good old static stretch right?!?!

Triple Threat · 04-18-2007, 07:55 PM

Did you workout twice on the 18th?

Malley · 04-18-2007, 07:57 PM

I noticed that as well.

Triple Threat · 04-18-2007, 07:58 PM

I noticed that as well.

Malley · 04-18-2007, 07:59 PM

As did I as well.......

Stewart20 · 04-19-2007, 04:57 AM

Quote:

Originally Posted by Triple Threat

Did you workout twice on the 18th?

what can I say, I was extra motivated today

Burner02 · 04-19-2007, 12:02 PM

Quote:

Originally Posted by Stewart20

I ONLY bring the goodness

think I just found a new quote...
was'sup, Stew!

Archangel · 04-19-2007, 03:26 PM

Fantastic w/o's Brother 20!!!

Stewart20 · 04-20-2007, 04:13 PM

April 20

Decline Bench Press
315 x 6 (20 sec) 315 x 2 (20 sec) 315 x 1

DB Rows
115 x 10 (20 sec) 115 x 6 (20 sec) 115 x 4

DB Shoulder Press
80 x 6 (20 sec) 80 x 2 (20 sec) 80 x 1
*Bench had no back support, so these were very tough and awkward...lots of stabilization going on here, couldn't truly focus on the shoulders...

Chinups
BW+75 x 6 (20 sec) BW+75 x 3 (20 sec) BW+75 x 1
*It's apparent the direct biceps work is hurting these.

One Arm OH Tricep Extensions
40 x 10 (20 sec) 40 x 6 (20 sec) 40 x 4

Incline Curls
50 x 8 (20 sec) 50 x 4 (20 sec) 50 x 2

yellowmoomba · 04-24-2007, 11:42 AM

Taking a couple days off ???

How's Ryan doing ?

Stewart20 · 04-25-2007, 02:14 PM

April 25

Flat DB Press
120 x 7 (1 minute) 120 x 5

Chest Supported Rows
180 x 6 (1 minute) 180 x 3

Chinups
BW+75 x 6 (1 minute) BW+75 x 3

Upright Rows
135 x 8 (1 minute) 135 x 8

Sumo Deadlifts
315 x 10

04-14-2007, 11:05 AM	#31
Stewart20 I do it all for him Join Date: Sep 2005 Location: in my home gym Posts: 2,859 Photos: 2	April 14 Workout 2 RI=2 min unless noted Leverage Squats 360 x 10 Decline Bench Press 315 x 6 Chinups BW+75 x 6 DB Shoulder Press 75 x 8 Chest Supported Rows 190 x 6 Floor Press 275 x 8 Incline DB Curls 50 x 8 SLDL 275 x 6
	http://futuretrainer.blogspot.com/ --My new blog!!

04-14-2007, 11:13 AM	#32
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,232 Photos: 7	Good benching. What is a leverage squat?
	fufu's 1337 Journal Your diet will set you free.

04-14-2007, 01:37 PM	#34
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Great w/o Brother 20, how are you likeing the shorter routines??? I'm tellin ya my Friend, Volume is for the birds imo, it's ALL about the Quality not quantity!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-16-2007, 04:26 PM	#37
Stewart20 I do it all for him Join Date: Sep 2005 Location: in my home gym Posts: 2,859 Photos: 2	April 16 Flat DB Press 115 x 8 (20 sec) 115 x 4 (20 sec) 115 x 3 = 15 Seated OH Press 195 x 6 (20 sec) 195 x 2 (20 sec) 195 x 2 = 10 Dips BW+135 x 6 (20 sec) BW+135 x 2 (20 sec) BW+135 x 1 = 9 Pullups BW+10 x 9 (20 sec) BW+10 x 5 (20 sec) BW+10 x 3 = 17 Barbell T-Bar Rows (w/V handle) 4 plates x 10 4 plates x 10 RI=2 min
	http://futuretrainer.blogspot.com/ --My new blog!!

04-16-2007, 04:28 PM	#38
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,512 Photos: 5	Nice job on the DB Presses! And I thought that getting the 80s up was hard!
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

04-16-2007, 05:02 PM	#39
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Nothing but goodness.
	No strength within, no respect without - Kasmiri Proverb

04-16-2007, 08:08 PM	#42
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Awesome w/o BRother 20!!! VERY strong my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-17-2007, 05:35 AM	#43
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	Doing a litltle RP in your routine I see
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

04-18-2007, 03:50 PM	#45
Stewart20 I do it all for him Join Date: Sep 2005 Location: in my home gym Posts: 2,859 Photos: 2	April 18 Safety Bar Squats 315 x 5 2 minutes Leverage Squats 320 x 16 *Deepest I have ever gone in a squat before 5 minutes DB Curls 55 x 10 (20 sec) 55 x 3 (20 sec) 55 x 2 2 minutes Glute Ham Raises BW x 12
	http://futuretrainer.blogspot.com/ --My new blog!!

04-18-2007, 06:45 PM	#46
Stewart20 I do it all for him Join Date: Sep 2005 Location: in my home gym Posts: 2,859 Photos: 2	April 18 Safety Bar Squats 315 x 5 2 minutes Leverage Squats 320 x 16 *Deepest I have ever gone in a squat before 5 minutes DB Curls 55 x 10 (20 sec) 55 x 3 (20 sec) 55 x 2 2 minutes Glute Ham Raises BW x 12
	http://futuretrainer.blogspot.com/ --My new blog!!

04-18-2007, 06:50 PM	#47
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	And then a good old static stretch right?!?!
	www.crossfit.com

04-18-2007, 07:55 PM	#48
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	Did you workout twice on the 18th?

04-18-2007, 07:57 PM	#49
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I noticed that as well.
	www.crossfit.com

04-18-2007, 07:58 PM	#50
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	I noticed that as well.

04-18-2007, 07:59 PM	#51
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	As did I as well.......
	www.crossfit.com

04-19-2007, 03:26 PM	#54
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Fantastic w/o's Brother 20!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

04-20-2007, 04:13 PM	#55
Stewart20 I do it all for him Join Date: Sep 2005 Location: in my home gym Posts: 2,859 Photos: 2	April 20 Decline Bench Press 315 x 6 (20 sec) 315 x 2 (20 sec) 315 x 1 DB Rows 115 x 10 (20 sec) 115 x 6 (20 sec) 115 x 4 DB Shoulder Press 80 x 6 (20 sec) 80 x 2 (20 sec) 80 x 1 Bench had no back support, so these were very tough and awkward...lots of stabilization going on here, couldn't truly focus on the shoulders... Chinups BW+75 x 6 (20 sec) BW+75 x 3 (20 sec) BW+75 x 1 It's apparent the direct biceps work is hurting these. One Arm OH Tricep Extensions 40 x 10 (20 sec) 40 x 6 (20 sec) 40 x 4 Incline Curls 50 x 8 (20 sec) 50 x 4 (20 sec) 50 x 2
	http://futuretrainer.blogspot.com/ --My new blog!!

04-24-2007, 11:42 AM	#56
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	Taking a couple days off ??? How's Ryan doing ?
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

04-25-2007, 02:14 PM	#57
Stewart20 I do it all for him Join Date: Sep 2005 Location: in my home gym Posts: 2,859 Photos: 2	April 25 Flat DB Press 120 x 7 (1 minute) 120 x 5 Chest Supported Rows 180 x 6 (1 minute) 180 x 3 Chinups BW+75 x 6 (1 minute) BW+75 x 3 Upright Rows 135 x 8 (1 minute) 135 x 8 Sumo Deadlifts 315 x 10 Last edited by Stewart20 : 04-25-2007 at 02:50 PM.
	http://futuretrainer.blogspot.com/ --My new blog!!