5X5 Program
Date Started: April 20th, 2009
Date Completed: June 5th, 2009
Program Cited: http://www.bodybuilding.com/fun/sclark70.htm
The only thing that I did to alter this workout program is whatever workout was on Wednesday I started the following week with it on Monday and again on Friday. Therefore, the program looked like this:
Week 1
Monday
Squats
Bench Press
Barbell rows
Triceps Exercise
Wednesday
Front Squats
Military Press
Deadlifts
Pull-ups
Biceps Exercise
Friday
Squats
Bench Press
Barbell rows
Triceps Exercise
Week 2
Monday
Front Squats
Military Press
Deadlifts
Pull-ups
Biceps Exercise
Wednesday
Squats
Bench Press
Barbell rows
Triceps Exercise
Friday
Front Squats
Military Press
Deadlifts
Pull-ups
Biceps Exercise
Repeat this routine for 6 weeks. Each workout I added 5lbs (when possible) to all exercises; therefore, certain exercises were 10 additional lbs per week.
Bench went up 35lbs
Squats went up 35lbs
Bent-over Rows went up 50lbs!
Deadlifts went up 25lbs
Overhead Press went up 45lbs!
Starting Measurements
Chest: 46in
Shoulders: 52in
Arms: 16in
Thighs: 23in
Finished Measurements:
Chest: 47in
Shoulders: 53in
Arms: 17in
Thighs: 23.5in
My weight has gone up to 224lbs (from 215lbs) because I did not do any cardio during this program so I am at about 20% BF. I also got tendentious in my right elbow and pulled a pec muscle during my last week. I highly suggest taking a joint remedy such a Joint Juice or Animal FLEX prior and during this program. Oh – make sure you get lots of rest and drink plenty of water!
Other supplements used:
Animal MSTAK
Animal PAK
Animal TEST
Universal Storm
L-Glutamine
