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Current status: edge of fluffiness
Goal: more muscle, leaner - rugged appearence which fits me.
Height: 5' 8"
Weight: 185lb - 190lb
For those who like reading:
I don't have lofty goals. I'm happy the way I am, just wan't to shed some fat, more arms and shoulders.
Only strong bodyparts that I have are forearms, calves - both which I've never trained... the irony of genetics.
Chest is nice.
Rest sucks.
My current diet is mainly fat and protein. Low carbs.
This makes me feel better than a carb approach - no gas, emotionally more stable
I used to eat around 3-5 pizzas a day and around 2lb of cookies - good times.
This brought me to around 200lbs of brutal appearance.
I used to train every 4 - 14 days which enabled me not to get too fat, not crossing the 200lbs belly-barrier.
This is what I currently eat for the day...
Mo-Fr
Morning: 2 cups of coffee(little milk), ~40g protein powder, salad with pumpkinseed-oil
Lunch: 100g shrimp/or 100-200 tuna or macarel + salad with pumpkinseed-oil
Evening: ~100-200g ham, 8-10 eggwhites, salad with pumpkinseed-oil
Late : 2 cups of coffee, ~40g protein powder, salad with pumpkinseed-oil
Sa-Su
Coffee, some meat, whole grain noodles, brown rice, salad + healthy oil, salmon, piece of cake(selfmade low sugar)
repeat
Training history:
tried different styles for many years - always stopped. Never pushed it. Though I came to the conclusion that high volume ain't my thing.
My foray into 5x5... could be that I don't have understood all of it - so feel free to add your thoughts and suggestions.
Weights were a guess and only fitted for 2 exercises - rest was too light.
Basic log layout from bb . com
5x5 Weightlifting Program - 12 Weeks: Monday. 90 seconds between sets. 3 minutes
between exercises.
DAY: Tuesday
DATE: June the 03rd/2008
TIME: 21:00 - 21:47
pm
CARDIO TODAY? YES - 25 min
LENGTH OF WORKOUT: 47 min.
WEIGHT: ~185 lbs
LOCATION: at home
MOOD WHEN STARTING: So, so. But I'm motivated and curious how it will go.
Rest:
90 sec between sets
180 sec between exercises
Weighted Chin-ups - 5 reps + 0 kg/ 0 lbs... last one was close - perfect
Dumbbell Calf Raises - 5 reps + 40kg/ 90 lbs... mhhh
Dumbbell Military Press - 5 reps + 20kg/ 45 lbs... was too light - try 22.5kg next time)
Rear Delt Row - 5 reps + 40kg/ 90 lbs... last one was close - perfect
Close grip bench press - 5 reps + 40kg/ 90 lbs... too light - try 45-50 next time
Felt great, feel refreshed + slightly amped
-
Current status: edge of fluffiness
Goal: more muscle, leaner - rugged appearence which fits me.
Height: 5' 8"
Weight: 185lb - 190lb
For those who like reading:
I don't have lofty goals. I'm happy the way I am, just wan't to shed some fat, more arms and shoulders.
Only strong bodyparts that I have are forearms, calves - both which I've never trained... the irony of genetics.
Chest is nice.
Rest sucks.
My current diet is mainly fat and protein. Low carbs.
This makes me feel better than a carb approach - no gas, emotionally more stable
I used to eat around 3-5 pizzas a day and around 2lb of cookies - good times.
This brought me to around 200lbs of brutal appearance.
I used to train every 4 - 14 days which enabled me not to get too fat, not crossing the 200lbs belly-barrier.
This is what I currently eat for the day...
Mo-Fr
Morning: 2 cups of coffee(little milk), ~40g protein powder, salad with pumpkinseed-oil
Lunch: 100g shrimp/or 100-200 tuna or macarel + salad with pumpkinseed-oil
Evening: ~100-200g ham, 8-10 eggwhites, salad with pumpkinseed-oil
Late : 2 cups of coffee, ~40g protein powder, salad with pumpkinseed-oil
Sa-Su
Coffee, some meat, whole grain noodles, brown rice, salad + healthy oil, salmon, piece of cake(selfmade low sugar)
repeat
Training history:
tried different styles for many years - always stopped. Never pushed it. Though I came to the conclusion that high volume ain't my thing.
My foray into 5x5... could be that I don't have understood all of it - so feel free to add your thoughts and suggestions.
Weights were a guess and only fitted for 2 exercises - rest was too light.
Basic log layout from bb . com
5x5 Weightlifting Program - 12 Weeks: Monday. 90 seconds between sets. 3 minutes
between exercises.
DAY: Tuesday
DATE: June the 03rd/2008
TIME: 21:00 - 21:47
pm
CARDIO TODAY? YES - 25 min
LENGTH OF WORKOUT: 47 min.
WEIGHT: ~185 lbs
LOCATION: at home
MOOD WHEN STARTING: So, so. But I'm motivated and curious how it will go.
Rest:
90 sec between sets
180 sec between exercises
Weighted Chin-ups - 5 reps + 0 kg/ 0 lbs... last one was close - perfect
Dumbbell Calf Raises - 5 reps
Dumbbell Military Press - 5 reps + 20kg/ 45 lbs... was too light - try 22.5kg next time)
Rear Delt Row - 5 reps + 40kg/ 90 lbs... last one was close - perfect
Close grip bench press - 5 reps + 40kg/ 90 lbs... too light - try 45-50 next time
Felt great, feel refreshed + slightly amped
Great log. Some brutal strength there! 8)
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I feel very privileged that the great Debussey is delighted 8)
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DAY: Thursday
DATE: June the 05rd/2008
TIME: 22:27 - 23:09
pm
CARDIO TODAY? NO
LENGTH OF WORKOUT: 42 min.
WEIGHT: ~185 lbs
LOCATION: at home
MOOD WHEN STARTING: Pretty good. I'm motivated and curious how it will go.
Rest:
90 sec between sets
180 sec between exercises
Weighted Pull-ups - 5 reps + 0 kg/ 0 lbs... last one was close - perfect
Dumbbell Incline Presses - 5 reps + 30kg/ 65 lbs... too light... add some pounds
Lying leg curls - 0 reps ...no such machine at home
Barbell Squats - 5 reps + 40kg/ 90 lbs... left knee died long ago, so light and superslow
Shrugs - 0 reps ...traps too big + no shoulders... maybe some day
Felt great, feel refreshed, was pretty cool.
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5x5 is one of the best training protocols out there IMO. Good luck!
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5x5 is one of the best training protocols out there IMO. Good luck!
Thanks.
I have a pretty realistic timeframe for improving - 5 years from now on.
Let's see....
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Debussey approved.
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i'm joining you on the 5x5's my friend. it's a tried and true system.
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Had to pause because of horrendous sleeping patterns - here we go again...
DAY: Friday
DATE: June the 13nth/2008
TIME: 21:12 - 22:13
pm
CARDIO TODAY? NO
LENGTH OF WORKOUT: min. 61 mins.. strange?!?
WEIGHT: ~185 lbs
LOCATION: at home
MOOD WHEN STARTING: Tired(meds)
Rest:
90 sec between sets
180 sec between exercises
Weighted Chin-ups - 5 reps + 5 kg/ 11 lbs... last one was very hard.... perfect
Dumbbell Calf Raises - 5 reps + 40kg/ 90 lbs... mhhh... max dumbbell I have
Dumbbell Military Press - 5 reps + 25kg/ 55 lbs... was a hair too light - try 27.5kg next time) *
Rear Delt Row - 5 reps + 45kg/ 95 lbs... too light
Close grip bench press - 5 reps + 50kg/ 110 lbs... too light **
Felt great, feel refreshed + slightly amped
* heaving those damn dumbbells 5 times in the air from the ground is kinda shitty - press itself is much less demanding... need to adress this and find 2 slaves
** deeply feeling the tris and minimizing shoulder involvment is still a struggle
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hey man, if i can whack a 5x5 on shoulder presses with the 90s you can go for the 55's. ;D
the key is to find the spot on your knee to rest the 'bell and kick it up without moving too much.
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DAY: Sunday
DATE: June the 16nth/2008
TIME: 21:51 - 22:41
pm
CARDIO TODAY? NO
LENGTH OF WORKOUT: 50 min. grrrr
WEIGHT: ~185 lbs
LOCATION: at home
MOOD WHEN STARTING: Pretty good. Let's see...
Rest:
90 sec between sets
180 sec between exercises
Weighted Pull-ups - 5 reps + 2.25 kg/ 5 lbs... now that was hard!
Dumbbell Incline Presses - 5 reps + 35 kg/ 75 lbs... superhard - ~5lb too much
Barbell Squats - 5 reps + 50 kg/ 110 lbs... left knee died long ago, so light and superslow
Felt great, really heavy for the most part... increases were around 2.5 - 5lb too heavy, squats need more technical expertise... especially on the eccentric portion of the rep...wasn't on the sweet spot of the movement... have to look into "Starting Strength" again.
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hey man, if i can whack a 5x5 on shoulder presses with the 90s you can go for the 55's. ;D
the key is to find the spot on your knee to rest the 'bell and kick it up without moving too much.
I'm doing them standing and at home on a wooden floor - so it's kinda annoying and quite delicate ^^
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I'm doing them standing and at home on a wooden floor - so it's kinda annoying and quite delicate ^^
ahhhh. well work on your cleans then. i've done standing with a pair of 70s a few times and it's definitely workable. you just gotta get used to heaving them up and not trying to do curls.
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DAY: Wednesday
DATE: June the 18nth/2008
TIME: 22:08 - 22:28
pm
CARDIO TODAY? NO
LENGTH OF WORKOUT: 20 min.
WEIGHT: ~183 lbs
LOCATION: at home
MOOD WHEN STARTING: T i r e d
Rest:
90 sec between sets
180 sec between exercises
Bent over barbell rows - 5 reps + 50 kg/ 110 lbs... light
Deadlifts - 5 reps + 70 kg/ 150 lbs... just right - total control
Wow - great it was.
...finished with DC stretches for back - which, at the same time, is my forearm workout(OUCH)
...rows were like a hot knife through coco-butter, good back feel -> like 2 wings of steak
...deadlifts are a back health exercise for me - not keen on getting strong.
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ahhhh. well work on your cleans then. i've done standing with a pair of 70s a few times and it's definitely workable. you just gotta get used to heaving them up and not trying to do curls.
Understand, but I don't wanna ruin my cuff/shoulders for just heaving those silly bells up.
Is a clean and snatch-way the optimum to get em up - or too dangerous?
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Understand, but I don't wanna ruin my cuff/shoulders for just heaving those silly bells up.
Is a clean and snatch-way the optimum to get em up - or too dangerous?
definitely clean 'em up. any other way screws up my shoulders big time. it'll take a bit before you get the hang of it, but here's a suggestion: don't hold the DBs like you're doing it with a barbell. think "hammer curl" while you're doing it. way easier.
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Had to pause because of horrendous sleeping patterns - here we go again...
DAY: Thursday
DATE: June the 26th/2008 *
TIME: 20:00 - 21:03
pm
CARDIO TODAY? YES
LENGTH OF WORKOUT: 63 mins. **
WEIGHT: ~185 lbs
LOCATION: at home
MOOD WHEN STARTING: Tired(meds)
Rest:
90 sec between sets
180 sec between exercises
Weighted Chin-ups - 5 reps + 0 kg/ 0 lbs :'(... last one was hard.... lack of rest
Dumbbell Calf Raises - 5 reps + 40kg/ 90 lbs... mhhh... max dumbbell I have
Dumbbell Military Press - 5 reps + 25kg/ 55 lbs... was a hair too light - try 27.5kg next time)
Rear Delt Row - 5 reps + 45kg/ 95 lbs... last one was hard - lack of rest
Close grip bench press - 5 reps + 50kg/ 110 lbs... felt easy
Felt great though exhausted
* finally my sleeping patterns and overall well-being are back on track - infrequencies are now a thing of the past
** have to prepare my Fisher-price weightset before I start working out... damn screwing around with plates and bars costs too much time
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DAY: Tuesday
DATE: June the 30th/2008
TIME: 22:12 - 23:00
pm
CARDIO TODAY? NO
LENGTH OF WORKOUT: 48. min.
WEIGHT: ~182.5 lbs
LOCATION: at home
MOOD WHEN STARTING: Pretty good. Let's see...
Rest:
90 sec between sets
180 sec between exercises
Weighted Pull-ups - 5 reps + 1.25 kg/ 2.75 lbs... hard... exhausted
Some strabnge tricep exercise... never again
Barbell Squats - 5 reps + 50 + 2.5 kg/ 116 lbs... HARD...
The 10 day period of extensive lack of sleep/rest kicked my ass.
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DAY: Wednesday
DATE: July/2nd/2008
TIME: 20:27 - 20:49
pm
CARDIO TODAY? YES
LENGTH OF WORKOUT: 22 min.
WEIGHT: ~183 lbs
LOCATION: at home
MOOD WHEN STARTING: Good
Rest:
90 sec between sets
180 sec between exercises
Bent over barbell rows - 5 reps + 50 + 2.5 kg/ 116 lbs... light
Deadlifts - 5 reps + 70 + 2.5 kg/ 156 lbs... just right - total control
Exhausted!
...didn't warm up thoroughly - body wasn't used to the motions/groove -> every set of barbell rows felt lighter than the one before
...felt like puking after 2 sets of deads - strange
...lost my grip on ther last set of deads... last rep was on the edge of the fingertips
...finished with DC stretches for back - could only hold onto the bar for 25 secs - my grip was fried - used straps for another 45 sec. hang
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DAY: Friday
DATE: July the 4th/2008
TIME: 21:04 - 22:13
pm
CARDIO TODAY? YES
LENGTH OF WORKOUT: too many!!! mins.
WEIGHT: ~184 lbs
LOCATION: at home
MOOD WHEN STARTING: Slightly pissed off :)
Rest:
90 sec between sets
180 sec between exercises
Weighted Chin-ups - 5 reps + 6,25 kg/ ~15 lbs... last one was very close, powerful feeling on the pull
Dumbbell Calf Raises - 5 reps + 52kg/ ~115 lbs... ok
Dumbbell Military Press - 5 reps + 26.25kg/ ~58 lbs... last one was close + left elbow -> OUCH!!!
Rear Delt Row - 5 reps + 47.5kg/ ~102 lbs... was good, elbow was much better
Close grip bench press - 5 reps + 52.5kg/ ~116 lbs... pretty easy - good
Feel great. Left elbow is still slightly pissed of - more accurately a sine on the left side of the joint... I know this malese.
One of the obvious chances I noticed is my endurance is way up.
Next time I'll throw those asshole dumbells out of the window!!!
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you're doing 5x5 on all lifts dude? that seems a bit extreme.
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you're doing 5x5 on all lifts dude? that seems a bit extreme.
Speak on this - what do you recommend?
The prog on bb . com states a 5x5 for all the lifts.
The 5x5 of Bill Starr is different, but I won't do any 3 rep stuff until my form and groove is perfect on the lifts.
I intentionally left out the isolation day to reduce the 4 workouts a week to 3... I just do a 20 rep set with very light weight after the main 5x5 exercise e.g. barbell curl after chin-/pullups and then stretch bicep DC-style.
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ah, i was not aware of a bb.com version.
the way i was trying the 5x5 was using that protocol for my main lift, then varying the rep range on all the isolation and assistance. to me the idea of doing a heavy 5x5 on things like side raises and tricep extensions seems, i dunno, risky.
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Magoo is right, 5x5 for compound lifts only.
That's the way i've always seen it done.
Are you progressing? that is all that matters...
if it works, it works!
8)
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Thanks for the input.
@isolation exercise - I don't do them at all... I have the feeling that at my low strength levels my top priority is just to get stronger with "perfect" form on multijoint exercises.
@progress - so far it's dandy... endurance is way better and all the movements feel easier and I'm way more in the muscle when lifting -> never could feel tri's on cgp, now I really feel the stretch and contraction.
One has to remind himself that currently the weights are very light... so making progress is kinda easy... at least psychologically.
A long way to go...
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good attitude! 8)
that said, i think doing a 5x5 multiple times in one day might be a little shattering on the ol' CNS.
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DAY: Wednesday
DATE: June the 9th/2008
TIME: 21:50 - 22:41
pm
CARDIO TODAY? NO
LENGTH OF WORKOUT: 51. min.
WEIGHT: ~182.5 lbs
LOCATION: at home
MOOD WHEN STARTING: Tired. Let's see...
Rest:
90 sec between sets
180 sec between exercises
Weighted Pull-ups - 5 reps + 2.5 kg/ 5.625 lbs... easy... last one was hard
Close grip benches - 5 reps + 50 + 5 kg/ 123.75 lbs... easy... last one was hard
Barbell Squats - 5 reps + 50 + 5 kg/ 123.75 lbs... HARD*
Nice, but squatting takes me too long -> preparing weights/setup and exercise
*Will go back to 45lb(minus bar) and better my technique. Somethings not right.
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DAY: Sunday
DATE: July/13nth/2008
TIME: 22:20 - 22:41
pm
CARDIO TODAY? No
LENGTH OF WORKOUT: 21 min.
WEIGHT: ~183 lbs
LOCATION: at home
MOOD WHEN STARTING: Tired
Rest:
90 sec between sets
180 sec between exercises
Bent over barbell rows - 5 reps + 50 + 5 kg/ 123.75 lbs... not heavy, not light, just right
Deadlifts - 5 reps + 70 + 5 kg/ 168.75 lbs... used straps on the last set, last one felt heavy
Good!
...still have a little problem with the barbell rows. Back feeling is great but overall bodyposition feels awkward. Lower back
doesn't like my explosive positive. Always torn up between rotating or just pulling the weight.
...did 2 pump sets for the bicep as a last exercise
...finished with DC stretches for bicep(60 secs) and back - could hold onto the bar for 45 secs this time
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DAY: Tuesday
DATE: July the 15nth/2008
TIME: 19:17 - 20:21
pm
CARDIO TODAY? YES
LENGTH OF WORKOUT: too many!!! mins.
WEIGHT: ~184 lbs
LOCATION: at home
MOOD WHEN STARTING: Tired
Rest:
90 sec between sets
180 sec between exercises
Weighted Chin-ups - 5 reps + 7,5 kg/ 16.875 lbs... last few reps were very very hard
Dumbbell Calf Raises - 5 reps + 55 kg/ 123.75 lbs... easy
One arm Dumbbell Military Press - 5 reps + 27,5 kg/ 61.875 lbs... !hard! + Ouch again - hurt my back, no injury but tweaked
Rear Delt Row - 5 reps + 50 kg/ 112.5 lbs... had to stop at the 3rd set - no gas left ???
Close grip bench press - 5 reps + 55 kg/ 123.75 lbs... last rep was hard, other 24 were like hot butter
Very strange workout - something's not right....
1 )
Have to make a simple log about eating... I haven't followed the 2 carbup days for some time and I think it hurt me today...
...couldn't really get the blood flowing during sets.
2)
Sleep is still slightly off - enough sleep but at the wrong times.
3)
The 5x5 through all sets seems to be a bit overkill - have to ask Magoo/Slave for further info.
Also 4 workouts per week seem too much.
4)
I have to remember that just 14 days ago my sleep schedule was totally out of whack, so my first trials went pretty well.
5)
The one arm shoulder presses were pretty exhausting and I think this time they also killed my rear delts so the rear delt rows
were treated like a stepchild.
The close grip benches are def. one of the favorite exercises of mine - finally I can really feel them in the tris.
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Ok, started anew...
...read Bill Starrs stuff about 5x5 as many times as I could.
...worked on my squat technique because basically... I had none.
...doing the "Bill Starr 5x5 Linear Version for Intermediate Lifters"
trying the 2.5% add per week - at my current weights quite a microtitty progress, but
technique is too bad to lift heavier... I'm in no hurry.
...benches are done with a closer grip and feel in the tris.
...negatives slow - positives explosive
...Wednesday I add chinups(2x5)
...Friday has extensions work for arms(only to pump them up for the DC stretches)
Monday
Start: 21:40
End: 22:22
Duration: 42 min.
Mood: Good
Cardio: no
Squat - 20, 25, 30, 35, 40 kg | +0
CG Bench - 25, 35, 40, 45, 50 kg | +0
Row - 20, 30, 40, 50, 55 kg | +0
Comments:
Great, Squatting feels 10x better - left foot was improperly positioned - realigned my stance.
Rows are ok, not my favs, back feels tender when doing them as 90° as I can
Bench feels perfect
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Wednesday
Start: 21:20
End: 22:00
Duration: 40 min.
Mood: Good
Cardio: no
Squat - 20, 25, 30, 30, x kg | +0
CG-Bench - 25, 35, 40, 40, x kg | +0
Deadlift - 20, 30, 40, 50, 60 kg | +0
+ Chinups - 2x5 + 0 kg
Comments:
Great. Squatting feels good - though some muscles are badly shortened due to former poo-poo "technique".
Deads feel much better - all done from the ground up... also did this exercise wrong(mainly starting position)
CG Benches feel good.
Chinups - range of motion is way better.... good stretch + chin really above bar. No more partial jerkups.
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Your bench = many times better than Debusseys 8)
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it's rare to see someone doing proper chins. even bodyweight, 99% of trainers throw swing and leg-kicks into it. good work my man.
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it's rare to see someone doing proper chins. even bodyweight, 99% of trainers throw swing and leg-kicks into it. good work my man.
Yup.
They are much better when you start from a dead hang at the bottom and a pause at the top with your chin above the bar.
Chins are one of the exercises that are done wrong 99% of the time.
8)
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Thx for the motivating words - may the mass be with you :D
Monday 5th - August - 2008
Start: 21:40
End: 22:40
Duration: 60 min. ?
Mood: Good
Cardio: no
Squat - 20, 25, 30, 35, 42,5 kg | +0
CG Bench - 25, 35, 40, 45, 57,5 kg | +0
Row - 20, 30, 40, 50, *Pullup kg | +1,25kg
*last set of rows is 5 reps of pullups... can't do without them
Comments:
Squat - ok, still not perfect, but no more uneasy feeling in the back, drive is better
Rows - ok, now with pullups in the end
Bench - same weight more control
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are you squatting 42.5kg?
is this some kind of madcow/starr setup?
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are you squatting 42.5kg?
is this some kind of madcow/starr setup?
Yes(90lb) - I have not much power overall. I'm slowly building up and learning proper technique. Many weak links on my body... which I haven't been aware of.
It's from Bill Starr's doc on the net. Also read about Pendley, but the higher volume turned me off since I'm a beginner.
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Wow, very detailed log! Keep it coming!
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Wednesday - August the 7nth 2008
Start: 22:00
End: 22:45
Duration: 45 min.
Mood: Good
Cardio: no
Squat - 20, 25, 30, 30, x kg | +0 ..................~66lb
Presses* - 20, 25, 30, 35, x kg | +0 .....................~75lb
Deadlift - 30, 40, 50, 62,5 kg | +2,5kg ................~135lb
+ Chinups - 2x5 | + 2,5 kg...................... .................. ~6lb
*made a mistake last Wednesday and did cg-bench-presses instead of presses ???
Comments:
Great.
Squatting - good... still some issues.
Presses - good... form is so, so
Deads - ok, knees are sometimes noisy
Chinups - great, first set was like air. handspacing has to be less than shoulderwidth or form suffers.
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Current snapshot - Kamali came over and took two shots... blurry but since I'm fat it's ok.
Next snapshots without Kamali lighting when I'm leaner.
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Monday 11th - August - 2008
Start: 22:50
End: 23:40
Duration: 50 min.
Mood: Good, but tired
Cardio: no
Squat - 20, 25, 30, 35, 45 kg | +2,5kg
CG Bench - 25, 35, 40, 45, 60 kg | +2,5kg
Row - 20, 30, 40, 50, *Pullup kg | +2,5kg
*last set of rows is 5 reps of pullups... can't do without them
Comments:
Squat - ok...I'm more aware og not letting the knees inward
Rows - ok... oullups were paperweight
Bench - good, right shoulder is kinda annoyed
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Wednesday - August the 13nth 2008
Start: 22:25
End: 23:18
Duration: too many min... was pretty lame today
Mood: Good
Cardio: no
Squat - 20, 25, 30, 35, x kg | +0
Presses* - 20, 25, 30, 37,5 x kg | +2,5kg .........~85lb
Deadlift - 30, 40, 50, 65 kg | +5kg ................~140lb
+ Chinups - 2x5 | + 3,75 kg............. ~7.5lb
Comments:
Ok. .. felt very exhausted.
Squatting - good.
Presses - so, so... hit my chin 2 times.
Deads - ok.
Chinups - great, pretty easy..
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do you feel like the program is benefiting you? to me it seems like a light load, but if it's working, i might have to look into it again.
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do you feel like the program is benefiting you? to me it seems like a light load, but if it's working, i might have to look into it again.
Too early for me to give a valid oppinion on the routines viability - come December, next snapshot, I can say slightly more.
From a fun and athletic perspective it definitely delievers - never had that much fun doing weight-training... so having a blast is most important for me.
Furthermore it's rather easy to follow, at least at the beginner level where I am.
What really improved is my form and power on chins/pulls - basically it feels like air.
Also close grip benches are a joy... every rep feels great.
From a weight perspective I have the goals of a...
225lb cg-bench
200lb squat
250lb dead
180lb press
...if I can perform these lifts with good form and control I'll take a sharp look into the mirror and judge the routine and how my body changed in relation to it.
And finally - I don't give one poo about being a brute, big or superstrong - but I have big respect for those who excel in this area.
All I want - some muscle and a flat midsection :D
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Maybe you already said but what is your age?
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Maybe you already said but what is your age?
30...
...50 on the G&o.
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Friday 15th - August - 2008
Start: 19:07
End: 20.00
Duration: 53 min.
Mood: Good, very tired
Cardio: no
Squat - 20, 25, 30, 35, ( 47,5 x 3 ), ( 30 x 8 ) kg | +5 kg
CG Bench - 25, 35, 40, 45, ( 62,5 x 3 ), ( 40 x 8 ) kg | +5kg
Row - 20, 30, 40, 50, *(Bodyweight+5 x 3), (50x8) kg | +5kg
Barbell-curls - 3x8x10 kg
Barbell-frenchpress - 3x8x10 kg
*last set of rows is 5 reps of pullups... can't do without them
Comments:
Cool... everything felt light. Felt nearly as strong as...
(http://i37.tinypic.com/2nlb8yw.jpg)
>:(
;D
Squat - ok...I'm more aware of not letting the knees inward. Sometimes balance suffers.
Rows - ok... pullups were paperweight - except last rep
Bench - so, so... can't decide to move the bar below, mid or at upper sternum level
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Had some schedule issues... normal prog continues next week.
Did a refresher today to check strength and it's ok...
Bw ~188lbs
Squats - 50 kg + 7,5kg... slightly hard
CgBp - 65 kg + 7,5kg... slightly hard
Chins - Bw + 7,5 kg ...pretty easy
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Tuesday 2nd - September - 2008
Still no normal schedule...
Bw ~188lbs
Squats - 52,5 kg + 10 kg ...slightly hard
Presses - 40 kg + 10 kg ...slightly hard
Chins - Bw + 8,75kg ...pretty easy
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Wednesday - September the 4th 2008
Start: 20:50
End: 21:50
Duration: too many min
Mood: So, so
Cardio: no
Squat - 25, 35, 35, 45, x kg
CgBp - 25, 35, 45, 55, 67,5 kg | +10 kg .........
Rows - 25, 35, 45, 55, Bodyweight + 6,25 kg | +6,25 kg ................
Comments:
Ok. .. felt very exhausted.
Schedule still off... will return to normal on monday.
Squatting - good... loud knees today
CgBP - so, so... +5kg when warming up was too much - next time only 2,5kg. Last set was HARD
Rows - good, last set was HARD
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Monday - September the 8th 2008
Start: 21:45
End: 22:44
Duration: 59 min
Mood: So, so
Cardio: no
Squat - 25, 35, 40, 45, 55 kg | +12,5kg... last one was HARD
CgBp - 22,5, 32,5, 42,5, 52,5, 70 kg | +12,5 kg ... last one was hard, form suffered -> shoulder position/involvment
Rows - 25, 35, 45, 55, Bodyweight + 7,5 kg | +7,5 kg ................ damn, were hard
Comments:
Schedule still off... will return to normal on monday.
Squatting - ok
CgBP - ok, I definitely can handle more weight with better form
Rows - good, last set was HARD
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Glad to see you keepin at it!
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Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...
Sunday - September the 28th 2008
Start: 20:44
End: 21:44
Duration: 60 min.
Mood: So, so
Cardio: no
Squat - 20, 35, 40, 45, 50 kg | +7,5... easy, legs pumped -
old weight - 12,5kg -> 5 kg deficit to former max
CgBp - 22,5, 32,5, 42,5, 52,5, 65kg | +7,5 kg ... easy
old weight - 12,5 kg -> 5 kg deficit to former max
Rows - 25, 35, 45, 55, Bodyweight + 5 kg | +5 kg ................ so, so
old weight - 7,5 kg -> 2,5 kg deficit to former max
Comments:
Squatting - stance is now near optimal, much easier
CgBP - ok, last set was easy, lacking calibration
Rows - rows were pretty hard, pullups good, harder but more ROM than before
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Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...
Monday - October the 13th 2008
Start: 20:00
End: 20:40
Duration: 40 min.
Mood: So, so
Cardio: no
Squat - 20, 35, 40, 45, 52,5 kg | +10... easy, legs pumped -
old weight - 12,5kg -> 2,5 kg deficit to former max
CgBp - 22,5, 32,5, 42,5, 52,5, 65kg | +10 kg ... easy
old weight - 12,5 kg -> 2,5 kg deficit to former max
Rows - 25, 35, 45, 55, Bodyweight + 5 kg | +6,25 kg ................ so, so
old weight - 7,5 kg -> 1,25 kg deficit to former max
Comments:
Squatting - stance is now near optimal, much easier
CgBP - better
Rows - ok, sometimes out of balance
Schedule still off
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Rest phase is over - did some 3x8 stuff and always, even, lighter weight.
Now on to the log...
Sunday - October the 19th 2008
Start: 20:20
End: 21:15
Duration: 55 min.
Mood: So, so
Cardio: yes
Squat - 20, 35, 40, 45, 55 kg | +12,5... easy, legs pumped -
old weight - 12,5kg -> 0 kg deficit to former max
CgBp - 22,5, 32,5, 42,5, 52,5, 67,5kg | +12,5 kg ... easy
old weight - 12,5 kg -> 0 kg deficit to former max
Rows - 25, 35, 45, 55, Bodyweight + 5 kg | +7,5 kg ................ so, so
old weight - 7,5 kg -> 0 kg deficit to former max
Comments:
Squatting - so, so
CgBP - much better
Rows - ok, sometimes out of balance
Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on
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Friday - October the 24th 2008
Forgot Wednesday log...
Start: 17:30
End: 16:25
Duration: 55 min.
Mood: So, so
Cardio: No
Squat - 20, 35, 40, 45, 57,5 kg | +15... easy, legs pumped -
old weight - 12,5kg -> 2,5 kg additive to former max
CgBp - 22,5, 32,5, 42,5, 52,5, 70kg | +15 kg ... easy
old weight - 12,5 kg -> 2,5 kg additive to former max
Rows - 25, 35, 45, 55, Bodyweight + 8,25 kg | +8,25 kg ................ good
old weight - 7,5 kg -> 1,25 kg additive to former max
Comments:
Squatting - so, so
CgBP - much better
Rows - ok, sometimes out of balance
Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on
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Monday - October the 27th 2008
Start: 19:00
End: 19:50
Duration: 50 min.
Mood: Good
Cardio: Yes
Squat - 25, 35, 45, 50, 60 kg | +17,5... pretty hard
old weight - 12,5kg -> 5 kg additive to former max
CgBp - 22,5, 32,5, 42,5, 52,5, 70kg | +15 kg ... could not have done more
old weight - 12,5 kg -> 2,5 kg additive to former max
Rows - 25, 35, 45, 55, Bodyweight + 8,25 kg | +8,25 kg ................ hard
old weight - 7,5 kg -> 1,25 kg additive to former max
Comments:
Squatting - so, so
CgBP - bad, feeling in tris was not there
Rows - ok, sometimes out of balance
Schedule still off, but lifts now equal to former max. Will try to up the ante for four weeks from now on
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Wednesday - October the 29th 2008
Start: 18:00
End: 18:54
Duration: 54 min.
Mood: Good
Cardio: Yes
Squat - 25, 35, 45, 50, x kg ...ok
Presses - 25, 30, 35, 42,5 kg | +12,5 kg ... pretty exhausting
Rows - 25, 25, 25, BW, BW + 10 kg | +10 kg ................ easier than I thought
Comments:
Squatting - ok, fourth set was much easier than third
Presses - was slightly annoyed that they were so hard, have to keep an eye on the left side
Rows - good, balance issues
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i have probably asked this before...but do you have any injuries that are holding your squat back?
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i have probably asked this before...but do you have any injuries that are holding your squat back?
No - but left leg is slimmer+longer than right and I have pretty much never squatted adequately before.
My legs were totally atrophied from sitting and no sports and I am building them up slowly but steadily.
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Friday - October the 31st 2008
Start: 16:35
End: 17:25
Duration: 50 min.
Mood: Good
Cardio: Yes
Squat - 25, 35, 45, 50, ( 62,5 kg x 3 ), ( 45 kg x 8 ) kg | +20kg ...
CGBPresses - 22,5, 32,5, 42,5, 52,5, ( 72,5 kg x3 ), ( 42,5 x 8 ) | +17,5 kg ...
Rows+Pullups - 25, 25, 25, 25, BW + 10 kg | +10 kg ... only 4 full reps
Comments:
Squatting - 3s easy, 8s hard
Presses - same as above
Rows - only 4 reps
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Monday - November the 3rd 2008
Start: 18:35
End: 19:25
Duration: 50 min.
Mood: Good
Cardio: Yes
Squat - 25, 35, 45, 50, 62,5 kg | +20kg ... pfff, hard
CGBPresses - 22,5, 32,5, 42,5, 52,5, 72,5 kg | +17,5 kg ... hard
Rows+chinups - 25, 25, 25, 25, BW + 11,25 kg | +11,25 kg ... ok
Comments:
Squatting - was ok, stance not perfect
Presses - pffff... concentration and therefore technique suffered
Rows - hard, but ok
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Monday - November the 10th 2008
Start: 18:35
End: 19:25
Duration: 50 min.
Mood: Good
Cardio: No
Squat - 25, 35, 45, 50, 65 kg | +22,5kg ... ok
CGBPresses - 22,5, 32,5, 42,5, 52,5, 75 kg | +20 kg ... too heavy
Rows+chinups - 25, 25, 25, 25, BW + 12,5 kg | +12,5 kg ... good
Comments:
Squatting - was ok, knee was loud one rep when going down too fast
Presses - pffff... did 5 reps, but have to be patient, maybe take a cambered bar and restart lower
Rows - rather easy
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Got knocked out by inflammed tonsils.
Did some pullups, chinups, very little squatting, CGBP and Presses.
Increased my weight today on presses to 47,5kg | + 17,5 kg
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Friday - November the 29th 2008
Start: 19:35
End: 20:25
Duration: 50 min.
Mood: Good
Cardio: No
Squat - 25, 35, 45, 55, 67,5 x 3, 45 x 8 kg | +25kg ... HARD
CGBPresses - 25, 35, 45, 55, 75 x 3, 45 x 8 kg | +20 kg ... good
Rows+chinups - 35, 35, 35, BW + 13,75 x 3, BW x 8 kg | +13,75 kg ... good
Comments:
Squatting - was very hard, not sure about form
Presses - this time rather easy
Rows - rather easy
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Monday - December the 1st 2008
Start: 18:35
End: 19:25
Duration: 50 min.
Mood: tired
Cardio: No
Squat - 25, 35, 35, 35, 45 kg | ... front squats - right quad hurts
CGBPresses - 25, 35, 45, 55, 75 kg | +20 kg ... hard but good
Rows+pullups - 35, 35, 35, 35, BW + 10 kg | +10 kg ... hard
Comments:
Squatting - ouch, hurts near the hip, front squats with light weight until Ive seen a doc
Presses - very pleased, little change of form - totally felt it in my tris
Rows - hard... strange
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Wednesday - December the 3rd 2008
Start: 21:10
End: 21:18
Duration: toooooooooooo looong
Mood: good
Cardio: No
Squat - 25, 25, 35, 35, 35 kg | ... front squats - slight pain near hip
Presses - 25, 35, 45, 50 kg | +20 kg ... HARD
Supplementary bi+tri work - 3 x 8, 2 x 8 + 5 pullups and 5 chinups | ... pull and chin were pretty hard
Comments:
Squatting - ouch, but better
Presses - wider grip, felt heavier, more feeling in side delts
Supplementary - nice, did tri exercise I saw on the westside tape, for bis some curls, the finishing pullups and chinups were very hard
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Good to see you're keeping it going. What is your overall impression so far?
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Friday - December the 6th 2008
Start: 19:38
End: 20:40
Duration: too long... have to watch my rest time between sets
Mood: ok
Cardio: No
Squat - 25, 35, 35, 35, 40 x 3, 35 x 8 | ... front squats
CGBPresses - 25, 35, 45, 55, 77,5 x 3, 45 x 8 kg | +22,5 kg ... good
Rows+chinups - 35, 35, 35, 35, BW + 15 x 3, BW x 8 | +15 kg ... good
Comments:
Squatting - pretty easy
CGBP - very pleased, really improved my form on these, stronger, more stable
Rows - easy, tripple was really swell
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Good to see you're keeping it going. What is your overall impression so far?
After ample fooling around - excellent program.
I have to adhere to the 12.5 percent rule from latter set to former - total tonnage hasnt changed radically the way I did the approach - only peak set of 5. But this is ok, since I am a total beginner.
I have watched the Westside Seminar tape and it provided me with new motivation and good tips - incorporated the dumbell tri extensions into my program and like them.
Time will tell...
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Wednesday - December the 9th 2008
Start: 20:40
End: 21:30
Duration: too long... have to watch my rest time between sets
Mood: tired, irritated
Cardio: No
FrontSquats - 25, 35, 35, 35, 40 kg | ... good
CGBPresses - 25, 35, 45, 55, 77,5 | +22,5 kg ... good, feel slightly off
Rows+pullups - 25, 25, 35, 35, BW + 10 | +10 kg ... very hard
Comments:
Squatting - pretty easy
CGBP - pleased
Rows - hard, the pullups give me a headache
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Pause until 4th of january
3x8 rep stuff + some bi and tri isolation work
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Pause until 4th of january
3x8 rep stuff + some bi and tri isolation work
You little fucker. Get your ass back in the sauna NOW.
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You little fucker. Get your ass back in the sauna NOW.
Merry Christmas Sweety :-*
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Rest period is over... game on.
For the end of the year I want to be at 180 - 225lbs(80 - 100kg) region in all my lifts.
Goal for pullups is 55lbs (25kg) and chinups 65lbs(35kg) additonal weight.
Time will tell...
Wednesday - January the 5th 2009
Start: 20:00
End: 20:45
Duration: 45 mins.
Mood: tired, slightly irritated
Cardio: No
FrontSquats - 25, 35, 35, 35, 42,5 kg | ... hard
CGBPresses - 25, 35, 45, 55, 75 | +20 kg ... hard
-2,5 kg to former max.
Rows+pullups - 15, 15, 15, BW + 5kg, BW | +5 kg ... easy
-5kg to former max
Comments:
Squatting - hard but good
CGBP - pleased but form suffered
Rows/Pullups - easy
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Good to see you're still looking after the training log bruce. Good work! ;D
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Injured my left elbow over a week ago - exactly when I was about to start my new cycle.
Could not extend my left arm when my hand was in a pronated position, supinated it was way better.
Seems like the guitar playing took a toll on my sinews - left side inflammed.
Right side, due to alternate picking, is pretty stiff in the front delt region.
Front Squads are still done according to the log - max. 55kg for 3/ approx. 124 lb
Elbow is way better now, but I am pretty cautious regarding putting stress onto it.
Food intake changed - less fat, more greens, more protein. I am way too fat, so I'll have to be patient.
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Hang in there big bruce. Injuries suck but you'll be back in no time.
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Short update...
-lost 15 lbs... mostly around midsection
-still on the 5x5, no pyramiding up... sets across now
-I know that the 5x5 exercises should not be fucked with(substituted) but I had to... press -> behind the neck press... can really feel it in my shoulders -> my mistake was to let shoulders slump forward... now traps are tight + shoulders back... fist time ever I can feel the delts working... likely cure for my hunch back-ism
-regular squats instead of front squats(ham kisses calf)
-no rows + deads for now... technique is bad + traps too strong
-bench technique is way better... practiced everyday with the empty bar + watched some Ian Tate stuff... knows his shit
-currently 180 lbs, ~150 squat 5x5, ~160 bench 5x5, ~90 behind the neck 5x5, ~315 deads x 1, 3 x 5 x body weight chins...
p.s.: pics to follow when leaner
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Short update...
-lost 15 lbs... mostly around midsection
-still on the 5x5, no pyramiding up... sets across now
-I know that the 5x5 exercises should not be fucked with(substituted) but I had to... press -> behind the neck press... can really feel it in my shoulders -> my mistake was to let shoulders slump forward... now traps are tight + shoulders back... fist time ever I can feel the delts working... likely cure for my hunch back-ism
-regular squats instead of front squats(ham kisses calf)
-no rows + deads for now... technique is bad + traps too strong
-bench technique is way better... practiced everyday with the empty bar + watched some Ian Tate stuff... knows his shit
-currently 180 lbs, ~150 squat 5x5, ~160 bench 5x5, ~90 behind the neck 5x5, ~315 deads x 1, 3 x 5 x body weight chins...
p.s.: pics to follow when leaner
The master of strength is in his element 8)
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Short update...
-lost 15 lbs... mostly around midsection
-still on the 5x5, no pyramiding up... sets across now
-I know that the 5x5 exercises should not be fucked with(substituted) but I had to... press -> behind the neck press... can really feel it in my shoulders -> my mistake was to let shoulders slump forward... now traps are tight + shoulders back... fist time ever I can feel the delts working... likely cure for my hunch back-ism
-regular squats instead of front squats(ham kisses calf)
-no rows + deads for now... technique is bad + traps too strong
-bench technique is way better... practiced everyday with the empty bar + watched some Ian Tate stuff... knows his shit
-currently 180 lbs, ~150 squat 5x5, ~160 bench 5x5, ~90 behind the neck 5x5, ~315 deads x 1, 3 x 5 x body weight chins...
p.s.: pics to follow when leaner
Good stuff. Keep at it. What exactly is the 5x5 routine?
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@DF : "Come-hither" :-*
@burn2life: Yes - based on "Stronglifts 5x5" pdf document(from stronglifts.com). Did a pyramid-approach before the sets across one - nearly can do the poundages of my former fifth set on every single one now. The author looks like a twink but the info is solid...
1 squat, bench, row
2 squat, press, dead
Mo, Tue, Fr;
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Currently using a 3x8 rep scheme with the same weights I did on the 5x5 - mentally harder, but I like it...
No real log-book update though been doing my 3 times a week sessions like it's a job... no excuses - if I don't feel well I just decrease the poundages...
Shoulders and arms are slightly bigger than they were before... let's see what's in store for me in 3 years from now...
Take care
Still 5x5'ing - added a few pounds here and there.
Squatting is now way better - took me a good 6 months to get it right.
Doing the eccentric portion now as fast as the concentric.
Started playing football... too soon to say something of value.
Guitar playing is better than ever - slightly stressful for the right shoulder.
Good luck
Squat is now 150 lbs(is now 165) - still baby, but I had the technique somewhat wrong.
Bench 150 lbs(is now 165)
BNP 110 lbs(is substituted by the Press - 95 lbs)
Row 130 lbs(up a few pounds)
All lifts are in the serious effort region, but no half ass puff-huff to just make the number.
All beast control :D
Update: blew the prog and had to restart it. Also the ramping up between sets was too high in some cases 25lbs to 40 lbs. I now use the
http://www.vicjg.com/aspx/madcowint.aspx
calculator to gauge weights.
On the brighter side I lost around 15 lbs of weight(197 to 182) and I am stronger than when I was way fatter.
I stretch a lot(up to 40 min a day) and I mainly train for fun/mental health.
Regards,
Bruce