Arms
Warm-up: The basic stretches as well as a couple of light-weighted sets on the cable curls.
Exercise 01: Barbell Curls
Included this this time round as I feel that it would be better for my biceps.
- Set 01: 88lbs x 3 reps
- Set 02: 88lbs x 3 reps
- Set 03: 88lbs x 3 reps
Superset 02: Biceps Curl with Single-arm Reverse-grip Triceps Pushdowns
Using the opposite directions to start out the session.
- Set 01: 15kg x 3 reps; 15kg x 3 reps
- Set 02: 15kg x 3 reps; 15kg x 3 reps
- Set 03: 15kg x 3 reps; 15kg x 3 reps
Exercise 03: Alternating Dumbbell Curls
Maintained the weight for this as I wanted to make sure that I get the right feel for it.
- Set 01: 20kg x 5 reps
- Set 02: 20kg x 5 reps
- Set 03: 20kg x 5 reps
Exercise 04: Close-grip Bench Press
First triceps alone exercise. Managed to increase the weight and form as well!
- Set 01: 143lbs x 5 reps
- Set 02: 143lbs x 5 reps
- Set 03: 143lbs x 5 reps
Exercise 05: Single-arm Preacher Curl (Machine)
Continued with this exercise as well. Increased the weight and dropped the number of reps per set.
- Set 01: 60lbs x 3 reps
- Set 02: 60lbs x 3 reps
- Set 03: 60lbs x 3 reps
Superset 06: Biceps Curls with Triceps Pushdowns
The curls are done seated at the lats pulldown machine then, with a reverse shoulder-width grip, perform the curl.
- Set 01: 40kg x 5 reps; 40kg x 5 reps
- Set 02: 40kg x 5 reps; 40kg x 5 reps
- Set 03: 40kg x 5 reps; 40kg x 5 reps
Superset 07: Hammer Curls
Didn’t do the triceps kickbacks today.
- Set 01: 20kg x 5 reps
- Set 02: 20kg x 5 reps
- Set 03: 20kg x 5 reps
On the whole:
I am really starting to feel that this workout split works much better for me and I will continue using it for the next cycle! The workout was great, with little changes in the exercises here and there.

Legs
Warm-up: Did a couple of light leg presses before proceeding to the squats.
Exercise 01: Squats
Last day for deloading for my legs and I must say, I really couldn’t go for the third set at all! I think it was due to the rowing yesterday since we also use our legs, especially the thighs, when rowing. But nonetheless, it was great.
- Set 01: 253lbs x 3 reps PR
- Set 02: 253lbs x 3 reps =PR
- Set 03: 121lbs x 6 reps
Exercise 02: Leg Presses
This was to add the pump to the thighs as well as the glutes.
- Set 01: 200lbs x 3 reps
- Set 02: 200lbs x 3 reps
- Set 03: 200lbs x 3 reps
Exercise 03: Leg Extensions
Went heavier once again and it was great. Managed to get one more rep for each set with proper form!
- Set 01: 190lbs x 4 reps PR
- Set 02: 190lbs x 4 reps =PR
- Set 03: 190lbs x 4 reps =PR
Exercise 04: Calf Raises
Deloading with this as well. Went heavier this time.
- Set 01: 418lbs x 5 reps PR
- Set 02: 418lbs x 5 reps =PR
- Set 03: 418lbs x 5 reps =PR
Exercise 05: Hamstring Curls (Machine)
Went back to this exercise for the final day of deloading.
- Set 01: 180lbs x 4 reps
- Set 02: 180lbs x 4 reps
- Set 03: 180lbs x 4 reps
On the whole:
Rather happy with the workout today. I feel that I am ready for another round of the 5×5 especially for my back and legs

Chest
Warm-up: Did light-weighted shoulder rotations, raises and flat bench presses this time for my warm-up.
Exercise 01: Flat Bench Press
Went heavier this time and managed it with a good range of motion. I was rather happy with this exercise
- Set 01: 165lbs x 3 reps
- Set 02: 165lbs x 3 reps
- Set 03: 165lbs x 3 reps
Exercise 02: Incline Dumbbell Press
Did this instead of the incline bench, as, you might have guessed it, someone was using it… I can’t go any heavier than this since these are the heaviest dumbbells there in the gym. So next time I’ll stick to the bar.
- Set 01: 25kg x 3 reps
- Set 02: 25kg x 3 reps
- Set 03: 25kg x 3 reps
Exercise 03: Flat Dumbbell Press
Increased the weight this time. I have no idea how to improve on this anymore since I am already using the heaviest weights. Maybe next time I’ll aim for more reps for this.
- Set 01: 25kg x 3 reps
- Set 02: 25kg x 3 reps
- Set 03: 25kg x 3 reps
Exercise 04: Seated Machine Press
Just to add more pump to the chests.
- Set 01: 150lbs x 8 reps
- Set 02: 150lbs x 8 reps
- Set 03: 150lbs x 8 reps
Exercise 05: Seated Pec Deck Flyes
Went heavier with this this time round.
- Set 01: 150lbs x 5 reps
- Set 01: 160lbs x 5 reps
- Set 01: 170lbs x 5 reps
On the whole:
It was an average workout for me. I will be sticking to the incline bench press. Time for the next cycle of the 5×5 next week!

Back
Warm-up: Did a couple of sets of BW chins before hitting the first exercise.
Exercise 01: Deadlifts
Final stage of deloading and it was great. Struggled a little for the last rep of the last set though, but nonetheless, did it with proper form.
- Set 01: 319lbs x 3 reps PR
- Set 02: 319lbs x 3 reps =PR
- Set 03: 319lbs x 3 reps =PR
Exercise 02: Bent-over Barbell Rows
Went heavier as usual as it was okay.
- Set 01: 154lbs x 3 reps
- Set 02: 176lbs x 3 reps
- Set 03: 198lbs x 3 reps PR
Exercise 03: Wide-grip Lats Pull Downs
Maintained the weight and went for more reps with this one. I felt that it would be better that way for me.
- Set 01: 203lbs x 3 reps
- Set 02: 203lbs x 3 reps
- Set 03: 203lbs x 3 reps
Exercise 04: Seated Cable Rows
Wanted to do the T-bar rows but decided to have one more go at this and move to the T-bar row in the next cycle.
- Set 01: 220lbs x 3 reps
- Set 02: 220lbs x 3 reps
- Set 03: 220lbs x 3 reps
On the whole:
It was a really great workout starting with an intense deadlifting section. The other exercises added the pump to may back and I am sure the new cycle next week will be great!

Shoulders
Warm-up: I did the shoulder rotations for my warm-up this time round.
Exercise 01: Seated Shoulder Press (Machine)
Okay, I switched this back to be the first exercise from last week. This was the exercise I was most afraid of with my shoulder pain but this is also the reason why I felt so good! The pain wasn’t there at all! Somehow, because of that, I was able to go heavier for more sets!
- Set 01: 160lbs x 3 reps PR
- Set 02: 160lbs x 3 reps =PR
- Set 03: 160lbs x 3 reps =PR
- Set 04: 160lbs x 3 reps =PR
- Set 05: 160lbs x 3 reps =PR
Exercise 02: Seated Lateral Raises
This is back to be the second exercise this week. Maintained the weight for this but included a drop set after every set.
- Set 01: 17.5kg x 3 reps; 8.25kg x 5 reps
- Set 02: 17.5kg x 3 reps; 8.25kg x 5 reps
- Set 03: 17.5kg x 3 reps; 8.25kg x 5 reps
Exercise 03: Upright Rows
This time round, I switched the upright rows with the military press for a change
- Set 01: 45kg x 3 reps
- Set 02: 45kg x 3 reps
- Set 03: 45kg x 3 reps
Exercise 04: Standing Military Press behind the Neck
Used the same weight as the upright rows as usual.
- Set 01: 45kg x 5 reps
- Set 02: 45kg x 5 reps
- Set 03: 45kg x 5 reps
Exercise 05: Posterior Deltoid Flyes
Used this instead of the lats pulldowns behind the neck as I will be doing that with back now. Did a drop set on this as well, similar to that of the lateral raises.
- Set 01: 10kg x 5 reps; 5kg x 8 reps
- Set 02: 10kg x 5 reps; 5kg x 8 reps
- Set 03: 10kg x 5 reps; 5kg x 8 reps
Exercise 06: Shrugs
Finally, the shrugs. Went heavier this time and it was my finishing exercise!
- Set 01: 77.5kg x 5 reps
- Set 02: 92.5kg x 5 reps
- Set 03: 107.5kg x 5 reps PR
On the whole:
Okay, it was a great workout, one of the best for my shoulders! I really felt good on the shoulder press Shall move to my final week of deloading next week full throttle!

Arms
Warm-up: The basic stretches before starting the entire workout.
Superset 01: Biceps Curl with Single-arm Reverse-grip Triceps Pushdowns
Using the opposite directions to start out the session.
- Set 01: 13kg x 5 reps; 13kg x 5 reps
- Set 02: 13kg x 5 reps; 13kg x 5 reps
- Set 03: 13kg x 5 reps; 13kg x 5 reps
Exercise 02: Alternating Dumbbell Curls
Continued with this usual exercise and going through deloading.
- Set 01: 20kg x 5 reps
- Set 02: 20kg x 5 reps
- Set 03: 20kg x 5 reps
Exercise 03: Close-grip Bench Press
First triceps alone exercise. Maintained the weight from last time but increased the number of reps per set.
- Set 01: 121lbs x 5 reps
- Set 02: 121lbs x 5 reps
- Set 03: 121lbs x 5 reps
Exercise 04: Single-arm Preacher Curl (Machine)
Continued with this exercise as well. Increased the number of reps per set as well.
- Set 01: 55lbs x 5 reps
- Set 02: 55lbs x 5 reps
- Set 03: 55lbs x 5 reps
Superset 05: Biceps Curls with Triceps Pushdowns
The curls are done seated at the lats pulldown machine then, with a reverse shoulder-width grip, perform the curl.
- Set 01: 35kg x 5 reps; 35kg x 5 reps
- Set 02: 35kg x 5 reps; 35kg x 5 reps
- Set 03: 35kg x 5 reps; 35kg x 5 reps
Superset 06: Hammer Curls with Triceps Kickbacks
Finishing exercise for today
- Set 01: 17.5kg x 5 reps; 17.5kg x 5 reps
- Set 02: 17.5kg x 5 reps; 17.5kg x 5 reps
- Set 03: 17.5kg x 5 reps; 17.5kg x 5 reps
On the whole:
It was a first in so many weeks. But my arms were really pumped, more pumped than I have ever felt before (I wonder why…). Shall continue with the new training split in the weeks to come!

May be going for a swim (again) later

Legs
Warm-up: Did a couple of light leg presses before proceeding to the squats.
Exercise 01: Squats
Went to deload for legs today and I must say this is once again, the best exercise for today.
- Set 01: 209lbs x 3 reps
- Set 02: 231lbs x 3 reps
- Set 03: 231lbs x 3 reps
Exercise 02: Leg Presses
This was to add the pump to the thighs as well as the glutes.
- Set 01: 180lbs x 3 reps
- Set 02: 180lbs x 3 reps
- Set 03: 180lbs x 3 reps
Exercise 03: Leg Extensions
Went heavier but I must say, I have better control of the motion today, even with the heavier weights!
- Set 01: 175lbs x 3 reps
- Set 02: 175lbs x 3 reps
- Set 03: 175lbs x 3 reps
Exercise 04: Calf Raises
Deloaded as well. Went heavier but reduced the number of sets as well as the number of reps per set.
- Set 01: 385lbs x 5 reps
- Set 02: 385lbs x 5 reps
- Set 03: 385lbs x 5 reps
Exercise 05: Romanian Deadlifts with Dumbbells
Did this instead of the hamstring curls for a change.
- Set 01: 22.5kg x 5 reps
- Set 02: 22.5kg x 5 reps
- Set 03: 22.5kg x 5 reps
On the whole:
No other workout can be as short and as effective for me than my legs workout