Week 5 Bodybuilding Workouts

Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Days 27 – 33
Objective: To Burn Fat Gain Muscle And Transform My Body In 12 Weeks

Last week I really dropped the ball as far as my body transformation journal entries, so today I’m going to summarize my week 5 bodybuilding workouts and basically try to cover the entire week of journal entries in one post. I’m not sure why I had such a hard time logging in and writing my posts ( I think it had something to do with the celebration of my 32nd birthday on Friday – man I’m feeling old!), but today we’ll get all caught up and back on track.

As far as my week 5 Muscle Mass Advantage bodybuilding workouts,I felt like it was a pretty good week at the gym. I was able to increase my training weights on almost every  lift and I really started to feel like I was getting into decent shape. Typically I start to hit a mental wall around week 5 or 6 of my training cycles, but for some reason I haven’t experienced any problems yet – it feels great to hit the gym and my body definitely does not feel like it’s being over trained. I think that I’ll be able to blast out some very intense and productive muscle building workouts over the remainder of this 12 week training cycle – it should lead to some serious muscle growth!

This week, I really made an effort to mix in more aerobic exercise sessions.  The closer I get to the 12 week deadline, the more I’m going to ramp up my cardio workouts.  I’m not sure why, but even if I’ve got my bodybuilding nutrition plan dialed in to a “T”, I still need to feel like I’m actively stripping off body fat – and for me a few extra cardio sessions a week is the way to make that happen. I was able to fit in (4) 20 minute cardio workouts this week in between the bodybuilding workouts. I really didn’t kill myself as far as intensity goes, I just jogged for 20 minutes at about a 9 minute mile pace. With my cardio workouts, I just try to get in and pound out a quick 2 mile run.

The Week 5 Bodybuilding Workouts

Monday’s Bodybuilding Workout – Legs

Warm-Up:
Barbell Squat: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Barbell Squat: 3 sets x 10 – 12 reps

Warm-Up:
Stiff Leg Deadlift: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Stiff Leg Deadlift: 3 sets x 10 – 12 reps

I was able to perform 3 sets of 10 reps of barbell squats with 245 lbs and 3 sets of 12 reps of stiff leg deadlift with 215 lbs. I sort of felt like I was taking it too easy on this workout, but at this point I really don’t want to risk any sort of muscular or joint injury so my motto this week was “easy does it”.  The one area where I really stuck with the bodybuilding workouts was the rest intervals.  I was meticulous about hitting my rest intervals exactly without cheating to rest longer than prescribed. This really made the workout tough, even with the light training weights. By the middle of my squat sets (around reps 6 – 10), my heart felt like it was going to jump out of my chest!

Tuesday’s Bodybuilding Workout – Biceps & Triceps

Warm-Up:
Straight Bar Curl: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Straight Bar Curl: 3 sets x 10 -12  reps

Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 3 sets x 10 12 reps

For this workout, I was able to grind through 3 sets of 12 reps of straight bar curl with 95 lbs and 3 sets of 12 reps of skull crushers with 115lbs. I felt like this bodybuilding workout went about the same as Mondays workout – light training weights, but difficult due to the somewhat short rest interval between sets. all in all a pretty decent bicep and triceps workout!

Wednesday’s Bodybuilder Workout – Chest & Back

Warm-Up:
Incline Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Incline Press: 3 sets x 10 – 12 reps

Warm-Up:
Dumbell  Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Dumbbell Rows: 3 sets x 10 -12 reps

I was able to pound out 1 set of 9 reps of  incline press with 205 lbs, but I had to lower the weight to 185 for the next 2 sets of 10 reps.  As far as dumbbell rows, I was able to get through 3 sets of 12 reps with 75 lb dumbbells.

Friday’s Bodybuilder Workout - Shoulders & Traps

Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 3 sets x  10 -12 reps

Warm-Up:
Upright Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Upright Rows: 3 sets x 10 -12 reps

On Friday, I was able to perform 2 sets of 10 reps of shoulder press with 135 lbs, then I had to lower the weight to 115 for the final set of 10 reps. For upright rows, I cranked out 3 sets of 10 reps with 115 lbs. By the end of this workout, my shoulders and traps were on fire…it felt great!

Well, that’s all for my week 5 bodybuilding workouts summary and catch up journal entries. Later this evening, I’m going to write a short summary post updating everyone about my week 5 bodybuilding nutrition plan. Next week I plan to get back on track and post a journal entry each day, but I never really know how busy the week is going to be for me.  I fit’s a choice between hitting the gym and preparing my food 0r the daily journal entries, then you may be reading another catch up post next week as well – but I think I can manage at least a few posts. This bodybuilding workouts summary and catch up posts will take the place of the usual workout summary post, and I really hope that having all of the bodybuilding workouts on one page will help all of you who are following along with these Muscle Mass Advantage workouts.

Your Friend And Trainer,

Nick

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