No Quarter's Journal

Monday - Squat/Heavybag
(Primary Lift)               Squats                               5x5 @285lbs
(Assistance Quads)      Barbell Lunges                      2x6 @135lbs
(Assistance Hams)        Lying Leg Curls                    3x6 @120lbs
(Assistance Calves)      Standing Calf Raises              3x6 @ 225lbs

3min Skill Emphasis            (3 times)
30sec Punch-Out Drills       (2 times)

Starting small on the boxing, going to work my way up to my routine.

Tuesday - Bench/Abs
(Primary Lift)               Dumbell Bench Press              5x5 @ 70lbs
(Assistance Delts)        Arnold Press                         2x6 @ 40lbs
(Assistance Delts)        Military Press                        2x6 @ 95lbs
(Assistance Abs)          Weighted Hanging Leg Raises   3x6  @ 15lbs
(Assistance Abs)          Cable Rope Crunches              3x10 @ 80lbs
(Assistance Abs)          Machine Crunches                  3x8 @ 180lbs

Shoulders and chest felt weaker today, especially my shoulders, they are my greatest weakness, not too sure why. Maybe the heavy bag tired me out? Mentally I was all there but physically the weights just felt heavier than they used to. Abs went well though, supersetted them and felt a real good burn on the cable rope crunches and machine crunches. Think I may remove hanging leg raises though.

Wednesday - Deadlift/Heavybag
(Primary Lift)                  Deadlifts                            5x5 @ 245lbs
(Assistance Upper Back)   Lateral Pulldowns                2x6 @ 180lbs
(Assistance Upper Back)   Dumbell Rows                     2x6 @ 100lbs
(Assistance Traps)          Upright Rows                      2x6 @ 75lbs
(Assistance Traps)          Dumbell Shrugs                   2x6 @ 65lbs

Thursday - Arms/Interval Jogging
(Assistance Biceps 1)       EZ Bar Curls                       3x6 @ 115lbs
(Assistance Biceps 2)       Weighted Chin Ups              3x6
(Assistance Biceps 3)       Alternating Dumbbell Curls     1x6 @ 45lbs
(Assistance Triceps 1)      Close Grip Bench Press         2x6 @ 145lbs
(Assistance Triceps 2)      Overhead Extensions            2x6 @ 85lbs
(Assistance Triceps 3)      Skullcrushers                      2x6 @ 85lbs
(Superset)                      Overhead Extensions, Close grip bar bicep curls 3x6 @ 85lbs
Shins still hurt a bit didn't want to risk any jogging.

Missed my haveybag routine yesterday, I intend to do it on saturday or sunday instead.

Today was a crazy day, I was stuck at the gym awhile longer so I busted out quite a few extra sets, great day overall, got a killer pump and my arm measured in at 16inches. Did a superset today which felt reeeeal good. May just add one superset to every day. Now I have to go help someone move out of their house my arms are going to give out.

Saturday - Plyometrics/Shadowboxing
Push Up Burpees        (60 seconds)  17x
Shadowboxing           (60 seconds)    
Clap Push-ups           (60 seconds)  13x
Shadowboxing           (60 seconds)
Jumping Knee Tucks   (60 seconds)  35x
Shadowboxing           (60 seconds)

Ran out of breath way way too fast,  my cardio vascular fitness is weak as hell, doing some extra cardio work at the gym to change that.

Cardio
5 Minute Walk
10 Minute High Intensity Bike
10 Minute High Intensity Elliptical Machine
10 Minute High Intensity Stairmaster
10 Minute High Intensity Eliptical Machine
10 Minute High Intensity Stairmster
10 Minute High Intensity Elliptical Machine
5 Minute Walk

Sweat my ass off today, heart rate was between 160-170, my target heart rate is 162. I know that if I keep this up I'll be in better shape in no time. Going to edit more cardio machines into the routine.

                                         Squat                              Bench                              Deadlift              
Week 1:                     5x5@245lbs                5x5@165lbs                 5x5@225lbs           
New Calculated Max:        282lbs                       190lbs                          259lbs
Bodyweight: 200lbs
Week 2:                     5x5@265lbs                4x5@175lbs                 5x5@245lbs
New Calculated Max:       305lbs                        201lbs                         282lbs
Bodyweight: 198lbs
Week 3:                     5x5@285lbs                5x5@65lbs dbs             5x5@265lbs
New Calculated Max:        328lbs                                                        305lbs    
Bodyweight: 199lbs 
Week 4:                     5x5@305lbs                5x5@70lbs dbs             5x5@285lbs
New Calculated Max:        351lbs                                                         328lbs
Bodyweight:196lbs 
Week 5:                     5x5@325lbs                1x5@75lbs dbs             1x5@305lbs
New Calculated Max:        373lbs                                                         351lbs
Bodyweight: 196lbs
Week 6:                      5x5@345lbs               1x4@80lbs dbs             1x5@315lbs
New Calculated Max:         397lbs                                                        362lbs
Bodyweight: 193lbs    
Week 7:                      2x5@365lbs                3x5@70lbs dbs              5x5@285lbs
New Calculated Max:         420lbs   
Bodyweight: 197lbs                       END OF FIRST CYCLE 
Week 8:                       5x5@285lbs               5x5@70lbs dbs              5x5@245lbs     
New Calculated Max:
Bodyweight: 200lbs                  

Monday - Squat/Heavybag
(Primary Lift)               Squats                               5x5 @305lbs
(Assistance Quads)      Barbell Lunges                      2x6 @135lbs
(Assistance Hams)        Lying Leg Curls                    3x6 @130lbs
(Assistance Calves)      Standing Calf Raises              3x6 @235lbs

Solid.

Tuesday - Bench/Abs/Cardio
(Primary Lift)               Bench Press                         5x5 @ 75lb dbs
(Assistance Delts)        Arnold Press                         2x6 @ 40lb dbs
(Assistance Delts)        Military Press                        2x6 @ 100lbs
(Assistance Abs)          Cable Rope Crunches             3x12 @ 87.5kilo
(Assistance Abs)          Machine Crunches                 4x20 @ rack

10 Minute High Intensity Elliptical Machine
10 Minute High Intensity Stairmaster

Great day.

Wednesday - Deadlift/Heavybag
(Primary Lift)                  Deadlifts                           5x5 @ 265lbs
(Assistance Upper Back)   Wide Grip Pullups                2x7
(Assistance Upper Back)   Dumbell Rows                     2x6 @ 100lbs
(Assistance Lower Back)  Hyperextensions                  2x6 @ 45lbs
(Assistance Traps)          Upright Rows                      2x6 @ 75lbs
(Assistance Traps)          Barbell Shrugs                     2x6 @ 225lbs

Thursday - Arms/Cardio/Heavybag
(Assistance Triceps 1)      Close Grip Bench Press         3x6 @ 145lbs
(Assistance Triceps 2)      Overhead Extensions            3x6 @ 90lbs
(Assistance Triceps 3)      Skullcrushers                      3x6 @ 90lbs
(Assistance Triceps 4)      Cable Rope Pushdowns         3x6 @ 85lbs/kilos?

10 Minute High Intensity Elliptical Machine
10 Minute High Intensity Stairmaster
10 Minute High Intensity Elliptical Machine
10 Minute High Intensity Elliptical Machine

Biceps were sore today from  back day so I'll have to hold them off until tomorrow. Eberything went great today, very active day so far.

Finally got hand wraps so there's no more excuses for not doing my bagwork. Did some today to make up for the recent slacking.

3min Skill Emphasis            (3 times)
1min Powerboxing              (4 times)

Sunday - Arms
(Assistance Biceps 1)       EZ Bar Curls                       3x6 @ 115lbs
(Assistance Biceps 2)       Weighted Chin Ups              3x8
(Assistance Biceps 3)       Alternating Dumbbell Curls     2x6 @ 45lbs

                                            Squat                              Bench                              Deadlift              
Week 1:                     5x5@245lbs                5x5@165lbs                 5x5@225lbs           
New Calculated Max:        282lbs                       190lbs                          259lbs
Bodyweight: 200lbs
Week 2:                     5x5@265lbs                4x5@175lbs                 5x5@245lbs
New Calculated Max:       305lbs                        201lbs                         282lbs
Bodyweight: 198lbs
Week 3:                     5x5@285lbs                5x5@65lbs dbs             5x5@265lbs
New Calculated Max:        328lbs                                                        305lbs    
Bodyweight: 199lbs 
Week 4:                     5x5@305lbs                5x5@70lbs dbs             5x5@285lbs
New Calculated Max:        351lbs                                                         328lbs
Bodyweight:196lbs 
Week 5:                     5x5@325lbs                1x5@75lbs dbs             1x5@305lbs
New Calculated Max:        373lbs                                                         351lbs
Bodyweight: 196lbs
Week 6:                      5x5@345lbs               1x4@80lbs dbs             1x5@315lbs
New Calculated Max:         397lbs                                                        362lbs
Bodyweight: 193lbs    
Week 7:                      2x5@365lbs                3x5@70lbs dbs              5x5@285lbs
New Calculated Max:         420lbs   
Bodyweight: 197lbs                       END OF FIRST CYCLE 
Week 8:                       5x5@285lbs               5x5@70lbs dbs              5x5@245lbs     
New Calculated Max:
Bodyweight: 200lbs
Week 9:                           5x5@305lbs                 5x5@75lbs dbs              5x5@265lbs     
New Calculated Max:
Bodyweight: 202lbs                     

What's up dude, I just started back up incorporating the 5x5 into my program.  I'm kind of doing what you are doing... picking the big movements and regarding the rest as assist movements, except in a high rep range.  Something along the lines of what this guy did - http://www.xtrememass.com/forum/showthread.php?t=159
 
Man... I did Squats-5x5, Deadlifts-5x5 and just standing leg curls-2x10-12 Saturday and I am hurting!!  I just used 265 for my 5x5 for Squats and Deads, but it really caught up with me... my body definetely wasn't used to 25 reps each for both of those.

ORIGINAL: Weapon X

What's up dude, I just started back up incorporating the 5x5 into my program.  I'm kind of doing what you are doing... picking the big movements and regarding the rest as assist movements, except in a high rep range.  Something along the lines of what this guy did - http://www.xtrememass.com/forum/showthread.php?t=159

Man... I did Squats-5x5, Deadlifts-5x5 and just standing leg curls-2x10-12 Saturday and I am hurting!!  I just used 265 for my 5x5 for Squats and Deads, but it really caught up with me... my body definetely wasn't used to 25 reps each for both of those.

Yea for sure, 5x5 sure blows your body away if you're just beginning or off a break, and the gains are huge. I hope you're not doing deadlifts and squats on the same day? Good luck

Monday - Squat/Heavybag
(Primary Lift)               Squats                               5x5 @325lbs
(Assistance Quads)      Barbell Lunges                      2x6 @135lbs
(Assistance Calves)      Standing Calf Raises              3x6 @235lbs

No leg curls, it was occupied by a guy that was taking his sweet time so I got sick of waiting and left. Going easy on the heavybag because my knuckle has a gash in it from the last session. Felt sick today so I decided to take a nap after school instead of rushing into my workout, woke up feeling a little better, drank an energy drink and pounded out the squats no problem, hope I'm not coming down with something serious though.