Sculelos Madcow 5x5 Journal

[Sculelos]

Well after 98 workouts and 10 months on Mark Rippetoes Starting Strength program I'm finally ready to move forward.

Starting Strength Journal Link: http://www.elitefitness.com/forum/w...ht-log-profile-pics-550581-6.html#post8049571

Current Pictures:

My current stats:

6' 5"
225lbs
17inch arms
25inch quads
34inch waist
43inch chest

Current 5 Rep Maxes:

Deadlift: 245lbs
Squat: 200lbs
Bench: 150lbs
Military Press: 95lbs
Bent Over Barbell Row: 190lbs

Workout #1 3-29-08 (On new program)

Weight: 223lbs

Squats:
45 x 5
75 x 5
115 x 5
150 x 5
180 x 5

Bench:
45 x 5
70 x 5
95 x 5
115 x 5
135 x 5

Barbell Row:
135 x 5
135 x 5
135 x 5
150 x 5
170 x 5

Expect a new workout to come soon, as I'm due for one today. As for anything else I hope you enjoy checking up on my progress every so often. Comments are welcome, and thanks for checking out my journal.

 

[Porportional]

your arms are 17 inches?

 

[Sculelos]

your arms are 17 inches?

Indeed, that is correct. Look can be deceiving I guess.

 

[Porportional]

good job then, your pretty porportional.. keep it uppp

 

[djeclipse]

Looks good, you're pretty tall, so muscle/ weight will take longer to show. Do you have any pre beginner 3 x 5 pics?

Also, small suggestion, for the w/o's maybe let us know what week/ day you're on.

Like

Week 4 Monday

Week 4 Wed. etc.

Lets us know where you are in the w/o.

 

[Sculelos]

Looks good, you're pretty tall, so muscle/ weight will take longer to show. Do you have any pre beginner 3 x 5 pics?

Also, small suggestion, for the w/o's maybe let us know what week/ day you're on.

Like

Week 4 Monday

Week 4 Wed. etc.

Lets us know where you are in the w/o.

Ah good idea, here are a few pics I took when I was first starting, keep in mind that I was a little lower bodyfat but here they are. (Oh I was 181lbs in these pics below)

I can tell the muscle differences but most people say they don't see any difference.

As for my goals I'm still Bulking and plan to do so until I'm satisfied with my strength levels which then I'll probably go on a slow cut.

Also these are my 5 rep max goals for this year, I hope I can hit them!

Bench: 200lbs
Squat: 275lbs
Deadlift: 350lbs
Military: 130lbs
Bent Over Barbell Rows: 220lbs

Hopefully those are doable this year if I keep eating and lifting consistently.

 

[djeclipse]

You can tell you've put on some muscle in those pics.

Your goals are very reasonable, I don't see why you can't surpass all of them.

Cheers

 

[skyflyer231]

Good luck buddy. This program made me as strong as I've ever been. I think you'll find that if you keep your calories up you'll get stronger every week without much problem.

That's where I had issues though. If I didn't keep my calories up the scale didn't move and neither did the weight eventually.

 

[djeclipse]

Good luck buddy. This program made me as strong as I've ever been. I think you'll find that if you keep your calories up you'll get stronger every week without much problem.

That's where I had issues though. If I didn't keep my calories up the scale didn't move and neither did the weight eventually.

Maybe you were ready for a little rest/ deload week. I was able to drop weight, 20lbs total and still make PR's.

As far s cutting goes, even if you drop weight and are still able to lift the same weight you have gained. Madcow talks a little about this on his site.

 

[lanny]

bro, how do u eat?

 

[Sculelos]

bro, how do u eat?

Craploads with a decent amount of protein ect. My typical diet is around 6,000-7,000 calories and I've been gaining 4-5lbs/month, I've been doing this awhile and plan to keep doing it until I'm big enough to make a cut worth it.

 

[Sculelos]

Workout #2 4-1-08 W1D2

Well pumped out my second workout which was actually surprisingly easy, but that will probably change in a few weeks.

Anyways you might of noticed the W1D2 at the top of my journal, W stands for Week, and D stands for the day of the week, just a little extra bit of tracking info I'll be including from now on.

Weight: 223lbs

Squats: Very Easy

45 x 5
85 x 5
115 x 5
115 x 5

Military Press: Easy

45 x 5
60 x 5
75 x 5
85 x 5

Deadlift: Somewhat Easy

135 x 5
165 x 5
195 x 5
225 x 5

Everything went well today, hopefully I see some nice strength gains in the upcoming months.

 

[djeclipse]

Craploads with a decent amount of protein ect. My typical diet is around 6,000-7,000 calories and I've been gaining 4-5lbs/month, I've been doing this awhile and plan to keep doing it until I'm big enough to make a cut worth it.

If you're putting on too much fat you may want to cut back a little on the cal's. As long as the scale is moving up and you're not putting on a bunch of fat you're good. But if you eat a lot more calories then you are using, you'll gain fat, and it is always harder to get rid of then it is to put on.

 

[Sculelos]

If you're putting on too much fat you may want to cut back a little on the cal's. As long as the scale is moving up and you're not putting on a bunch of fat you're good. But if you eat a lot more calories then you are using, you'll gain fat, and it is always harder to get rid of then it is to put on.

I've gained very little fat for how much muscle I've put on. I will do a proper cut when I need to but I am one of those people that can shed fat with very little effort if I wanted to. Bulking on the other hand takes me a lot of time and dedication so thats what I'm going to do until I'm satisfied with my size.

 

[skyflyer231]

Pssssh. Putting on 4 or 5 pounds per month is perfect. So keep eating like you are.

 

[djeclipse]

I've gained very little fat for how much muscle I've put on. I will do a proper cut when I need to but I am one of those people that can shed fat with very little effort if I wanted to. Bulking on the other hand takes me a lot of time and dedication so thats what I'm going to do until I'm satisfied with my size.

I'd say you are lucky, I am the other way around. I can put on weight, but cutting takes a lot of work. I need to really watch my diet when trying to loose. And usually do alot of extra cardio/ day.

 

[Sculelos]

Workout #3 4-3-2008 W1D3

Another good workout. There however was a stupid guy that took up the squat rack for a hour doing 1-2 rep squats with 225lbs and a belt with bad depth and back rounding. He then proceeded to do deadlifts with the same amount of weight and there again was the horrible back rounding. I usually don't say this about people but he probably won't be coming back for awhile because he was clutching his back after he deadlifted then he left in a hurry without even putting his weights away...

...Anyways enough about him as I probably won't see him again. I did Front Squats today and tried Dumbel Squats but lost my balance and fell over, I didn't get hurt fortunately but I'm not gonna try dumbell squats again...

Well enough rambling on to the workout details...

Weight: 226lbs

Bench: Top set was a little easier then normal.

45 x 5
70 x 5
95 x 5
115 x 5
140 x 3
95 x 8

Front Squat: Fairly easy but balancing was a little more tricky

45 x 5
85 x 5

Squats: Somewhat Easy

45 x 3
115 x 5
155 x 5
185 x 3
115 x 8

Barbell Rows: A little easier then normal, got a little carried away on my top set.

135 x 5
140 x 5
150 x 5
160 x 5
175 x 4
150 x 8

Overall the workout was solid, got everything in I was suppose to and it still isn't very hard yet. Hopefully it stays that way for a while

 

[Sculelos]

I'd say you are lucky, I am the other way around. I can put on weight, but cutting takes a lot of work. I need to really watch my diet when trying to loose. And usually do alot of extra cardio/ day.

Yeah, everyone's built differently. We just gotta learn how to use our body's natural abilities to their full potential.

Anyways, I'm planning to bulk until 300+lbs but might insert mini-cuts if I start to get too fat on my way there, lol.

 

[djeclipse]

Workout #3 4-3-2008 W1D3

Another good workout. There however was a stupid guy that took up the squat rack for a hour doing 1-2 rep squats with 225lbs and a belt with bad depth and back rounding. He then proceeded to do deadlifts with the same amount of weight and there again was the horrible back rounding. I usually don't say this about people but he probably won't be coming back for awhile because he was clutching his back after he deadlifted then he left in a hurry without even putting his weights away...

...Anyways enough about him as I probably won't see him again. I did Front Squats today and tried Dumbel Squats but lost my balance and fell over, I didn't get hurt fortunately but I'm not gonna try dumbell squats again...

Well enough rambling on to the workout details...

Weight: 226lbs

Bench: Top set was a little easier then normal.

45 x 5
70 x 5
95 x 5
115 x 5
140 x 3
95 x 8

Front Squat: Fairly easy but balancing was a little more tricky

45 x 5
85 x 5

Squats: Somewhat Easy

45 x 3
115 x 5
155 x 5
185 x 3
115 x 8

Barbell Rows: A little easier then normal, got a little carried away on my top set.

135 x 5
140 x 5
150 x 5
160 x 5
175 x 4
150 x 8

Overall the workout was solid, got everything in I was suppose to and it still isn't very hard yet. Hopefully it stays that way for a while

Why did you try front squats today? usually Wed/ Day 2 is a good day to throw in front squats instead of light back squat. Don't waste your time with dumbell squats.

As fr the guy in the squat rack, is it your only one? He could at least let you work in and do deads outside of the rack.

 

[Sculelos]

Why did you try front squats today? usually Wed/ Day 2 is a good day to throw in front squats instead of light back squat. Don't waste your time with dumbell squats.

As fr the guy in the squat rack, is it your only one? He could at least let you work in and do deads outside of the rack.

Just cause the guy was hogging the rack and I wanted to do something in the mean time. I definitely won't waste my time with dumbell squats anymore as I can't do heavy enough weight to be worth it. And yes we only have one power rack at my gym, usually there are no or very few people in my gym but not that day. Either way if I see someone hogging the rack again I'll probably ask them if I can do my squats while they finish their other stuff or if they can hurry up and do their sets... I'm not an impatient person but taking 1 hour to do a few squats is ridicules.

 

[brad34]

I've enjoyed reading your journal, gives me some ispiration. We have similiar body types..I am 6'4" always was thin (185lbs), between 28 and 32 years of age I increased to 225lbs, and not from working out if you know what I mean.

I started lifting, cardio and eating better Jan 1st, 2008. I've since dropped 20 lbs (mostly around the waste). Now I will focus more on lifting.

I can tell the muscle differences but most people say they don't see any difference.

This sounds familiar! Your getting bigger no doubt, maybe not as easy for people to tell who see you all the time..etc..I am sure you won't let it discourage you. Us tall lanky guys just have a bit more challenge at increasing size quickly...just more to be proud of when you meet your goals!

 

[djeclipse]

Just cause the guy was hogging the rack and I wanted to do something in the mean time. I definitely won't waste my time with dumbell squats anymore as I can't do heavy enough weight to be worth it. And yes we only have one power rack at my gym, usually there are no or very few people in my gym but not that day. Either way if I see someone hogging the rack again I'll probably ask them if I can do my squats while they finish their other stuff or if they can hurry up and do their sets... I'm not an impatient person but taking 1 hour to do a few squats is ridicules.

ya, just ask to work in. Be polite about it, but once he sees you doing full squats with proper form they won't want to stay.

When I was at the YMCA and I'd work in with the 1/4 squat people they always stopped early once they saw I was doing full ATG squats making them look bad with their 1/4 squat rom.

 

[Sculelos]

I've enjoyed reading your journal, gives me some ispiration. We have similiar body types..I am 6'4" always was thin (185lbs), between 28 and 32 years of age I increased to 225lbs, and not from working out if you know what I mean.

I started lifting, cardio and eating better Jan 1st, 2008. I've since dropped 20 lbs (mostly around the waste). Now I will focus more on lifting.




This sounds familiar! Your getting bigger no doubt, maybe not as easy for people to tell who see you all the time..etc..I am sure you won't let it discourage you. Us tall lanky guys just have a bit more challenge at increasing size quickly...just more to be proud of when you meet your goals!

Hey great idea to finally get in good shape again. And yea shorter people drastically underestimate us taller guys. I've gained almost 50lbs now and I'm pretty sure hardly no one has even noticed so far. Either way I'm primarily concerned with strength but you need a considerable amount of muscle to get strong. Either way I'm not doing it for other people so even if no one can tell any difference even when I'm 300+lbs and lifting considerable amounts of weight so be it! (Although I don't know how I'll manage to appear skinny at that weight)

ya, just ask to work in. Be polite about it, but once he sees you doing full squats with proper form they won't want to stay.

When I was at the YMCA and I'd work in with the 1/4 squat people they always stopped early once they saw I was doing full ATG squats making them look bad with their 1/4 squat rom.

Yeah, I'll just ask to work in next time. I've gotten a few comments on the gym but and they usually people saying I will get hurt cause I'm going too deep and not wearing a belt or it's people saying WOW, I used to do that until some sort injury happened... which leads me to think they weren't doing it properly at all.

Either way everyone I've seen at the gym squatting or deadlifting at the gym with crappy form hasn't lasted long so I'd imagine that rack hog will probably go away sooner rather then later.

 

[skyflyer231]

Do you take any sort of supplements?

 

[Sculelos]

Do you take any sort of supplements?

Nope, nothing at all.

 

[djeclipse]

Do you take any sort of supplements?

Who are you asking?

Just eat properly, get enough protein and that's all you need to grow. I try and have a protein shake after my workout, but if I don't no big deal. And that's the only form of suplementation I have. Supplements are a waste of money IMHO.

 

[Sculelos]

Workout #4 4-7-08 W2D1

Start of the 2nd week, I powered though everything just fine.

Weight: 227lbs

Squats: A little easier then normal.

45 x 5
85 x 5
115 x 5
150 x 5
185 x 5

Bench: Easy

45 x 5
85 x 5
100 x 5
120 x 5
140 x 5

Barbell Rows: Slightly Difficult

135 x 5
145 x 5
155 x 5
165 x 5
175 x 5

Wrist was somewhat sore today making Barbell Rows a little more difficult then normal but other then that I was perfectly fine.

 

[Sculelos]

Workout #5 4-9-08 W2D2

Another good workout, everything went as planned.

Weight: 228lbs

Squats: Very Easy

45 x 5
85 x 5
115 x 5
115 x 5

Military Press: About Normal

45 x 5
60 x 5
75 x 5
90 x 5

Deadlift: Somewhat Difficult

135 x 5
165 x 5
200 x 5
230 x 5

 

[ceo]

Sculelos, I can definitely see a difference in your before/current pics. Legs are showing a big difference to me, but I can see it in your arms and back too. Also, can't deny the scale and the constant increase in weights being lifted.

Good Job!!!

 

[Sculelos]

Sculelos, I can definitely see a difference in your before/current pics. Legs are showing a big difference to me, but I can see it in your arms and back too. Also, can't deny the scale and the constant increase in weights being lifted.

Good Job!!!

Thanks! I am definitely getting stronger and my strength and mass gains definitely show it. I'm hoping that I can go a long time without stalling out on the 5x5, training is definitely all about eating, resting and getting all the workouts in.

I know I'm not there yet but hopefully I will be strong some day, hopefully keeping my good endurance. I can still run a 7:00 minute mile which is pretty good considering my weight gain.

As I said before my ultimate goal weight is 300lbs@12-15% bf and I should hit about 265lbs by the end of this year, hopefully keeping my fat gains in check, but I can cut fat down fast so I'm not worried.

 

[ceo]

Thanks! I am definitely getting stronger and my strength and mass gains definitely show it. I'm hoping that I can go a long time without stalling out on the 5x5, training is definitely all about eating, resting and getting all the workouts in.

I know I'm not there yet but hopefully I will be strong some day, hopefully keeping my good endurance. I can still run a 7:00 minute mile which is pretty good considering my weight gain.

As I said before my ultimate goal weight is 300lbs@12-15% bf and I should hit about 265lbs by the end of this year, hopefully keeping my fat gains in check, but I can cut fat down fast so I'm not worried.

When you hit 300 lbs., I wouldn't bet on hitting a 7 minute mile!!! lol!

265 would be awesome! Keep up the good work broheim!

 

[lanny]

whoa.. u deadlift heavier than ur squats? ^^ 100 pounds more!!

 

[ceo]

whoa.. u deadlift heavier than ur squats? ^^ 100 pounds more!!

dude, he's like 6'5" or so. He's tall! I'm 6'2" and I'm about the same. I can dead over 500 for reps, but squat is almost 200 lbs less than that. I can probably get 405 up maybe 2 times.

 

[Sculelos]

whoa.. u deadlift heavier than ur squats? ^^ 100 pounds more!!

Heh, actually I don't. My last workout was just a light day. So far my max tested Squat was 200lbs for 5 reps and my highest tested deadlift was 255lbs for 5 reps. I'm betting I could do more on both right now but I gotta stick to the program, either way I'm crossing my fingers and eating like mad in hopes that I will get some great gains in the upcoming months.

I'm thinking a 275lb Squat and 350lb Deadlift are my year end goals and I'll be thrilled silly if I can hit both of them.

And remember my Strength is a little low for my bodyweight right now but every pound of lean body mass I add I'm getting stronger and I'll probably be about par when I hit 250-260 or so and probably be excelent when I'm around 300lbs.

Also not sure how fast I'll be able to run when I'm 300lbs but hopefully I'll still be able to do a mile in 9 minutes or less, lol.

 

[djeclipse]

whoa.. u deadlift heavier than ur squats? ^^ 100 pounds more!!

I can deadlift a lot more then I can squat, I'm shorter and weigh less, but I've always been able to deadlift rediculous amounts compared to the rest of my lifts.

Some people are better at squatting, some bench, some deads, everyone is different.

 

[lanny]

but according to the novice program thread, on BB-ing, which is where i get my reading from, its absolutely dead guaranteed that if u follow the program, u're bound to dead more than u squat.. lolx.. i havnt reach where i dead more than i squat, cuz i'm squating 3 times a week. dead twice or once a week, alternate.

 

[djeclipse]

but according to the novice program thread, on BB-ing, which is where i get my reading from, its absolutely dead guaranteed that if u follow the program, u're bound to dead more than u squat.. lolx.. i havnt reach where i dead more than i squat, cuz i'm squating 3 times a week. dead twice or once a week, alternate.

You're getting yout info form BB.com, that is the first mistake, lol.

As I said everyone is different, some are built to squat, some to dead, some are about even. It is not set in stone that one lift must be bigger then the other.

 

[nodiggitydave]

bmp

 

[djeclipse]

bmp

Why are you bumping this thread?

 

[Sculelos]

Why are you bumping this thread?

Indeed, lol. I already bump it 3x a week, so it's really not necessary. Thanks for posting though, heh.

 

[Sculelos]

Workout #6 4-11-08 W2D3

Another great workout, I powered through the weights without any problems and everything actually felt a little lighter then next time which gives me hope that I may progress for quite some time on this program.

Weight: 228lbs

Squats: Fairly Easy

45 x 5
85 x 5
125 x 5
160 x 5
190 x 3
125 x 8

Bench: Easier then normal

45 x 5
75 x 5
105 x 5
125 x 5
145 x 3
105 x 8

Bent Over Barbell Rows: fairly easy

135 x 5
135 x 5
140 x 5
160 x 5
180 x 3
140 x 8

 

[djeclipse]

nice work.

 

[lanny]

i got it from this site:

http://forum.bodybuilding.com/showthread.php?t=998224

what do u think of it? and also my brother follows the program from it. i'm not sure whether is it good or not, but u comment on my journal too.. LOL @ djeclipse.

 

[nodiggitydave]

apologies, wanted to subscribe

 

[djeclipse]

apologies, wanted to subscribe

I see.

Cheers.

 

[Sculelos]

I've been sick the past few days so I decided to take Monday off but I'm feeling tons better now and think I'll be able to hit the gym on Tuesday.

Either way, I hope not eating much for the past few days doesn't effect my lifts too much, my appetite has returned for the most part but I'm not sure how this will effect my strength.

 

[lanny]

get well soon!!

 

[Sculelos]

get well soon!!

I hope I kick this sickness soon, I thought I was better but I wasn't. I got over the main part of it but I'm still in a weak because of it, I think it's best at this point to wait until Monday to resume my workouts.

 

[Sculelos]

Workout #7 4-23-08 W3D1

Felt great to get back to the gym today, so I decided to pick up where I left off. It was a smart decision as I felt stronger even despite being sick for a while.

I powered through the lifts quite well, after all my lifts I felt like I had quite a bit left in me. Also I'm going to cut around 10lbs of fat but I will stop the cut if I start to lose strength.

Weight: 224lbs

Squats: Easier then normal

45 x 5
85 x 5
120 x 5
160 x 5
190 x 5

Bench: A tiny bit easier then normal

45 x 5
70 x 5
95 x 5
120 x 5
145 x 5

Barbell Rows: Fairly Easy

135 x 5
135 x 5
135 x 5
160 x 5
185 x 5

 

[djeclipse]

good work.

 

[ceo]

cut fat later. Higher bodyweight helps you lift more weight. That's just my opinion though. If you want to show abs for summer, go for it.

 

[Azinine]

welcome back

 

[djeclipse]

cut fat later. Higher bodyweight helps you lift more weight.

Cheers to that. A as long as it doesn't get out of control the extra BW will help you move more weight.

But ya, summer is just around the corner. I am in the same boat, not sure if I want to reach my new goals, or put them aside for a while and show some abs for the summer. Tough decisions as new PR's are great but chicks love abs.

 

[Sculelos]

Yeah, I understand that losing weight might slow down my strength gains but I'm probably only going to get rid of the excess fat I've accumulated during my bulk. I don't wish or desire to get super lean I just want to get a bit lighter as carrying around a bunch of excess fat slows me down. I probably walk around 15-20 miles a day so I'm sure you can understand why I wish to cut down a little.

 

[brad34]

Yeah, I understand that losing weight might slow down my strength gains but I'm probably only going to get rid of the excess fat I've accumulated during my bulk. I don't wish or desire to get super lean I just want to get a bit lighter as carrying around a bunch of excess fat slows me down. I probably walk around 15-20 miles a day so I'm sure you can understand why I wish to cut down a little.

Been following this journal, as we are similar height and size, I started at 228 and am down to 206 by lifting and cardio after 3 1/2 months. I've been curious though what is a "desireable" weight to be at for someone our height (6'4" here).
I see you have put on a considerable amount of weight in muscle, have you been tracking body fat? Any clue as to what % you have gained muscle vs. % gained in fat?

 

[Sculelos]

Been following this journal, as we are similar height and size, I started at 228 and am down to 206 by lifting and cardio after 3 1/2 months. I've been curious though what is a "desireable" weight to be at for someone our height (6'4" here).
I see you have put on a considerable amount of weight in muscle, have you been tracking body fat? Any clue as to what % you have gained muscle vs. % gained in fat?

I gained 43lbs if you count my weight at today, I'm betting about 17-18% of it was fat so 8lbs of fat and probably around 35lbs of muscle. Of course I should post pictures, I'll make a comparison thread to compare.

 

[squatmonkey]

Looks like you have a good plan of attack and your motivated and a nice farmers tan.

 

[Sculelos]

Looks like you have a good plan of attack and your motivated and a nice farmers tan.

Yeah man, I like planing things out although I am thrown in a bit of a loop when they don't work out, but still I make due.

Either way I just updated with a ton of pictures, check the other thread out here.
http://www.elitefitness.com/forum/w...-rippetoe-madcow-picture-progress-592428.html

 

[Sculelos]

Yeah man, I like planing things out although I am thrown in a bit of a loop when they don't work out, but still I make due.

Either way I just updated with a ton of pictures, check the other thread out here.
http://www.elitefitness.com/forum/w...-rippetoe-madcow-picture-progress-592428.html

I just updated this thread with all new pictures, much better quality and fullbody to boot. I highly recommend checking them out.

As for workouts I'm looking forward to tomorrow. I should nail everything well but we will see.

 

[Sculelos]

Workout #8 4-25-08 W3D2

Well great workout today, I'm officially ending my cut as I really don't think I need to lose anymore weight right now, back to bulking just a little bit cleaner. As for weights I pumped them out with no problem. Actually had lots of energy in the gym today so I got everything I was suppost to quite easy.

I am also getting VERY close to some pr's again so that puts my excitement factor up.

Weight: 224lbs

Squats: Easy

45 x 5
85 x 5
115 x 5
135 x 5

Military Press: About Normal

45 x 5
60 x 5
75 x 5
95 x 5

Deadlift: About Normal

135 x 5
165 x 5
205 x 5
245 x 5

 

[Sculelos]

Workout #9 4-28-08 W3D3

Awesome workout, got some decent numbers and lifted everything fine. Also I am gaining weight again as I'm already up 1lb, definitely going to bulk at least until 240lbs although probably at a rate 4-5lbs/month max.

Weight: 225lbs

Squats: Normal Difficulty

45 x 5
95 x 5
145 x 5
200 x 3
115 x 8

Bench: Normal Difficulty

45 x 5
80 x 5
115 x 5
150 x 3
115 x 8

Bent Over Barbell Row: About Normal

135 x 5
135 x 5
165 x 5
195 x 3
135 x 8

 

[Azinine]

I envy your row #'s.

 

[skyflyer231]

Yea dude your row is getting huge

 

[Sculelos]

Yea, my row is one of my best lifts. It's just easy for me to do them for some reason. Hopefully I can get my other lifts to a good level as well.

 

[Sculelos]

Workout #10 5-1-08 W4D1

Well it's the start of the fourth week today and I hit my 5 rep personal records on every lift and they all felt really good. I should finally see some pr's real soon, it's exciting since I haven't seen any since March.

Weight: 226lbs

Squats: Somewhat easy

45 x 5
85 x 5
120 x 5
160 x 5
200 x 5

Bench: Normal

45 x 5
75 x 5
100 x 5
125 x 5
150 x 5

Barbell Rows: About Normal

135 x 5
135 x 5
155 x 5
175 x 5
195 x 5

 

[Azinine]

Yea, my row is one of my best lifts.

I would say that is IS you best lift. You row as much as you squat. That's crazy.

 

[ceo]

make a video of that row...the 195 #'er.

 

[Sculelos]

make a video of that row...the 195 #'er.

I should. I'd have to borrow someones video camera though as I don't have one. I suppose I could buy one if I could find one cheap enough.

Either way, if I can find someone to tape me I'll make a video. I'm pretty sure I could hit 205 x 5 on rows if I really wanted to... but I gotta follow my weekly progression plan to avoid stalling out too quickly.

 

[Azinine]

I would love to see a vid as well. I almost can't believe it ( I said almost).

 

[Sculelos]

I would love to see a vid as well. I almost can't believe it ( I said almost).

Well, since you guys want to see it, I'll have to find a way to get a video up. I'll probably end up buying a cheap video cam for 90$ or so. I assure you guys that I can do 195lb rows quite easily. I Just bend over so my back is almost parellel and bring the bar up as far as I can, about 2-3 inches away from my chest. I've tried to touch my chest before but I can only do that if I expand my chest and I'm not going to hold my breath while doing rows, heh.

Like I said I'll get a video up when I get a video camera.

 

[Sculelos]

Workout #11 5-3-08 W4D2

Great workout day! I got two PR's and it felt really good. Everything is going as planned on the 5x5 so I should be hitting pr's every week for quite some time now.

Weight: 227lbs

Squats: Easy

45 x 5
85 x 5
120 x 5
120 x 5

Standing Overhead Press: Normal

45 x 5
65 x 5
80 x 5
100 x 5*PR

Deadlift: Normal

135 x 5
175 x 5
215 x 5
250 x 5*PR

 

[ximor]

Grats on the DL!

 

[Sculelos]

Workout #12 5-8-08 W4D3

Triple PR day! The workout went extremely well, nothing was too difficult. Hope I can stick to the planned progression for as long as possible!

Weight: 226lbs

Squats: Normal

45 x 5
85 x 5
125 x 5
165 x 5
205 x 3*PR
125 x 8

Bench: Normal

45 x 5
80 x 5
105 x 5
130 x 5
155 x 3*PR
105 x 8

Pendley Rows

135 x 5
135 x 5
150 x 5
175 x 5
200 x 3*PR
150 x 8

 

[Azinine]

Congrats! I'm doing W4D3 tomorrow myself! Hopefully you can keep making PRs for many weeks to come.

 

[djeclipse]

nice keep it up.

 

[Sculelos]

Little update: I took some time off due to bruising my right heel, I however plan to return Monday assuming everything goes well.

 

[Sculelos]

Workout #13 5-19-08 W5D1

I returned to the gym today as planned and I actually was stronger then ever before. 3 New PR's where hit and I really couldn't be happier with the results. Now my rows are definitely harder but I finally got some micro plates so I can make 2.5lb jumps instead of 5lbs, might make some difference on some lifts.

Also I was surfing the net and came across this. http://www.weightrainer.net/potential.html

Due to the results I think my new bodyweight goal is 265lbs@12%, I may still go up to 300lbs@20% bf though.

BTW my wrist size is 8.5 inches and ankle is 11.5inc and I am 77inches tall if you wanted to input my numbers and see for yourself.

ANYWAYS, here are my workout results...

Weight: 222lbs, My weight has dropped a little bit but I needed to shred some fat anyways, either way I'm looking somewhat slimmer but I'm definitely going to continue slow bulking.

Squats: A tiny bit shaky but not too difficult.

50 x 5
80 x 5
130 x 5
170 x 5
210 x 5 *PR


Bench: Same as squats

45 x 5
75 x 5
105 x 5
130 x 5
155 x 5*PR

Bent Over Barbell Rows: Fairly difficult, but I still managed fine.

135 x 5
135 x 5
150 x 5
175 x 5
205 x 5*PR

An excellent workout I must say!

 

[Azinine]

Welcome back! Your rows are ridiculous. I gots ta see a video!

 

[Sculelos]

Welcome back! Your rows are ridiculous. I gots ta see a video!

Indeed. I'm sure I'll get a video up one of these days. I'm thinking one reason why they are so high is that I'm doing Pendley Rows in which I set the weight on the ground for a moment after each rep. My back isn't completely parellel to the floor but it's not too far off.

Either way I'm thinking that I will put up all my lifts when I get a video camera so everyone can critique my form.

 

[Sculelos]

Heres a few new body shots.

Oh and whomever gave me a week of Plat membership thanks! Kinda suprising seeing the logo under my post.


http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/Legs-1.jpg
http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/FrontFlex-1.jpg
http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/FrontBi.jpg
http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/BackPlain.jpg
http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/BackFlex.jpg]

 

[Sculelos]

Workout #14 5-22-08 W5D2

Got in the gym and managed to pull off two PR's. Quite happy with the results and hope they continue. Also I've been working out with a guy who has a camera so we are gonna take some videos of our lifts. If I can find a way to post them online I have the full intentions of putting some videos of my lifts up so you guys can check out my form on my heavy lifts.

Now to the workout details...

Weight: 228lbs

Squat: Easy

45 x 5
85 x 5
125 x 5
125 x 5

Military Press: Somewhat difficult

45 x 5
65 x 5
85 x 5
105 x 5*PR

Deadlift: Heavy but definitely manageable

135 x 5
185 x 5
225 x 5
265 x 6*PR

Overall a great workout, hope my next one is just as good!

 

[Sculelos]

Workout #15 5-29-08 W5D3

Finally the end of week 5 has come, I know I exactly haven't been keeping a strict workout schedule and I need to fix that but the extra recovery time is really helping my progress so I'm not sure if it's such a bad thing that I only hit the gym twice per week on average for the last two months...

Either way I got 3 pr's today! Squat, Bench and Barbell Rows I'm sure I can now do at a little higher weight then before. Now the details below...

Weight: 227lbs

Squats: A little harder then normal

45 x 5
115 x 5
165 x 5
215 x 3*PR
135 x 8

Bench: About normal difficulty

50 x 5
90 x 5
125 x 5
160 x 3*PR
100 x 8

Barbell Rows: Very heavy but it still wasn't too hard bringing them up.

140 x 5
140 x 5
180 x 5
215 x 4*PR (Got a bit carried away)

This was probably my best workout yet and I should be back in the gym again on monday.

 

[tehkevroy]

Workout #15 5-29-08 W5D3

Finally the end of week 5 has come, I know I exactly haven't been keeping a strict workout schedule and I need to fix that but the extra recovery time is really helping my progress so I'm not sure if it's such a bad thing that I only hit the gym twice per week on average for the last two months...

Either way I got 3 pr's today! Squat, Bench and Barbell Rows I'm sure I can now do at a little higher weight then before. Now the details below...

Weight: 227lbs

Squats: A little harder then normal

45 x 5
115 x 5
165 x 5
215 x 3*PR
135 x 8

Bench: About normal difficulty

50 x 5
90 x 5
125 x 5
160 x 3*PR
100 x 8

Barbell Rows: Very heavy but it still wasn't too hard bringing them up.

140 x 5
140 x 5
180 x 5
215 x 4*PR (Got a bit carried away)

This was probably my best workout yet and I should be back in the gym again on monday.

bro when i did 5x5 madcow they were no normal difficulty it was all hard...

 

[Sculelos]

bro when i did 5x5 madcow they were no normal difficulty it was all hard...

Difficulty is all about perception I guess. Normal difficulty still is demanding on my body however it's not super difficult to actually perform.

 

[Sculelos]

Workout #16 6-5-08 W6D1

3 More Pr's, I was absent for longer then planned but I got a killer workout in today. Nothing was too difficult although Rows where pretty taxing. I'm also looking a lot leaner then I was a few months ago but still weigh the same!

Also I still find it a bit strange that I can row what I can squat...

Weight: 227lbs

Squats: About Normal

45 x 5
95 x 5
135 x 5
175 x 5
215 x 5*PR

Bench: About Normal

50 x 5
80 x 5
105 x 5
130 x 5
160 x 5*PR

Barbell Rows: A bit harder then normal

140 x 5
140 x 5
140 x 5
175 x 5
220 x 5*PR

 

[neuro-]

Workout #16 6-5-08 W6D1
Also I still find it a bit strange that I can row what I can squat...

ever try pendlay rows? recruits a lot more lats and you wont be doing anywhere near your squat if you're sticking to 90 degrees. check out this thread that madcow posted in about how he intended rows to be done in his 5x5.

http://www.elitefitness.com/forum/weight-training-weight-lifting/bb-rows-madcow-366601.html

 

[Sculelos]

ever try pendlay rows? recruits a lot more lats and you wont be doing anywhere near your squat if you're sticking to 90 degrees. check out this thread that madcow posted in about how he intended rows to be done in his 5x5.

http://www.elitefitness.com/forum/weight-training-weight-lifting/bb-rows-madcow-366601.html

I'm already very close to 90 degrees, and all I do is just bring the top part of my arm to where it's parellel to my back then I set the barbell on the floor and do it again. The excercise just isn't difficult at all for me unless I use high weights. If anything I think I should just focus on decreasing my rep deload time with high weights. Since I set the Barbell on the ground after each rep I've taken as much as 10 seconds to do another rep on extremely taxing sets.

 

[Azinine]

all I do is just bring the top part of my arm to where it's parellel to my back

Does the bar touch your stomach? It's supposed to.

From the man himself: http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/

 

[ceo]

Sculelos! Kickin ass man! Good to see you gettin all those PR's! You took a little time off and came back stronger than ever! Nice job bro. You gonna hit 250 by the end of the year?

 

[Sculelos]

Does the bar touch your stomach? It's supposed to.

From the man himself: http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/

Not quite, I usually stop about 1-2 inches from my stomach but thats due to lack of flexibility. I usually do rows like this...

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

...however I'm thinking that going back to Pendley style rows will hit my upper back harder and that would probably benefit me so I'll try going back to Pendley Rows. I actually have switched back and forth between the two styles of row a decent amount thinking both where about equal but I'll go back to Pendley Rows next time as I think the extra lat recruitment could be beneficial. I however have done Pendley Rows at 200lbs so I don't think it will be a huge drop in weight, we will see though.

Sculelos! Kickin ass man! Good to see you gettin all those PR's! You took a little time off and came back stronger than ever! Nice job bro. You gonna hit 250 by the end of the year?

Yeah, definitely came back stronger. Anyway I very well may hit around 250-255lbs by the years end. I've already leaned out and am at 227lbs right now so I just gotta bulk now.

Either way thanks for the advice guys. I know there are things that I occasionally overlook that people bring up but that's why I post here after all.

 

[Sculelos]

Workout #17 6-12-08 W6D2

Last week didn't go well at all. I just got bombarded with stuff at work and had a lot of appointments and then got a rash that took me a few days to recover from.

Either way though I will not give up so I'm back and hopefully I can hold strong since I have had terrible consistency recently. Otherwise my workout was good today and I still am getting stronger. Also I messed around with doing strict Pendley Rows and I could do them at 185lbs but it was difficult holding correct form. I'll probably do a mixture of Pendley Rows and Barbell Rows because I'll always be able to do much heavier Barbell rows then Pendley and there has to be benifits to doing both. Also I'm going to call my overhead press, push press since I use a small amount of body motion while doing it and it doesn't fall under military press. Well enough talking here are my workout stats.

Weight: 225lbs

Squat: Easy

45 x 5
95 x 5
140 x 5
140 x 5

Push Press: Somewhat Difficult

45 x 5
60 x 5
85 x 5
110 x 5*PR

Deadlift: Hard, these definitely taxed me today and I started pausing between reps on 275lbs due to the immense strain. Got them all up fine but I was definitely pushing myself today.

135 x 5
185 x 5
230 x 5
275 x 5*PR

 

[brad34]

What is a "PR"?

Also, What's your diet look like? How much protein? Estimate calories?

 

[Sculelos]

What is a "PR"?

Also, What's your diet look like? How much protein? Estimate calories?

PR stands for personal record. I put my calorie estimate at around 6-7,000 calories a day. Although lately maby only 5-6k. Around 200-250 grams of protein most days, I find that if I get too much protein it makes it harder to digest and it doesn't help me at all. I should try to increase my calorie intake but when get so high it becomes harder to consume more.

 

[tha Mad Cow]

Sculelos, Im beginning to wonder just how intensely you workout bro! You should definitely step it up right about now. Id love to see you progress further with the frame you have but up to this point your growth has been terrible. If it isnt your diet needing to be more lean you need to push your body to its limit. Its time to reevaluate your dedication to your transformation. Im sure everyone here will help in any extra ways we can.

Push yourself to new limits for your new body

 

[ceo]

PR stands for personal record. I put my calorie estimate at around 6-7,000 calories a day. Although lately maby only 5-6k. Around 200-250 grams of protein most days, I find that if I get too much protein it makes it harder to digest and it doesn't help me at all. I should try to increase my calorie intake but when get so high it becomes harder to consume more.

You need to be taking in 2 grams of protein per pound of bodyweight minimum, broly. How often are you eating? You are having protein at every meal, right? You can take bromelain to help you digest that protein. You must be eating a shit ton of carbs if your protein is that low and cals are so high. I doubt you're getting more than 100-150 grams of fat, but you most likely should be. Also, try to avoid combining carbs and fats in the same meal.

 

[Sculelos]

Sculelos, Im beginning to wonder just how intensely you workout bro! You should definitely step it up right about now. Id love to see you progress further with the frame you have but up to this point your growth has been terrible. If it isnt your diet needing to be more lean you need to push your body to its limit. Its time to reevaluate your dedication to your transformation. Im sure everyone here will help in any extra ways we can.

Push yourself to new limits for your new body

My workouts are intense but I need more of them, 1-2 workouts a week is fine if I want to maintain or gain slowly but I'm going to do my best to amp them up to a solid 3x per week. I agree that I need a more lean diet as 250g of protein a day isn't terrible but it's not exactly great for someone as large as I am. I guess I'll try drinking two protein shakes a day and also look for other ways to increase my calorie and protein amount. I might buy a weight gainer as some days it just seems really difficult to get my 6,000-7,000 calories in.

You need to be taking in 2 grams of protein per pound of bodyweight minimum, broly. How often are you eating? You are having protein at every meal, right? You can take bromelain to help you digest that protein. You must be eating a shit ton of carbs if your protein is that low and cals are so high. I doubt you're getting more than 100-150 grams of fat, but you most likely should be. Also, try to avoid combining carbs and fats in the same meal.

Hmmm, why would you avoid carbs and fats at in the same meal? Either way I'll amp up my protein intake. I usually eat around 5-6 times per day but only get around 40-50g's of protein each time I eat... I think maby a protein shake twice a day might help me.

Either way I'm going to keep on working out and will work on my diet a bit more. Protein or Weight gainer supplements may be helpful since I already eat a ton of food but probably need to increase it further to gain more muscle.

Thanks for the advice guys.

 

[tha Mad Cow]

You have all the knowldge about what you're doing bro. Now its just time to make it practice 24/7

 

[dolf215]

Avoid carbs and fats in the same meal because carbs will cause an insulin spike and if there is fat in your gut at that time guess what being shuttled into the cells. Split your meals into pro/carbs, pro/fats as best as possible. But please don't get over anal with it to where you're not eating enough!

 

[tha Mad Cow]

Sculelos is that guy in your gym who has been working out there longer than you but doesnt look any different.

Reevaluate your protein/carb sources. 6-7k sloppy calories is probably why you still have so much fat to your frame still. If at all possible HIIT sprints would be an awesome addition as well as choosing leaner sources of food.
It sucks and eating healthy can actually cost more but its worth it.
Devote yourself to just three solid months and i promise you will never go back.

As far as your training goes i encourage you to get a partner as soon as possible. Going past failure may be just the catalyst you need to spark some new growth. You wont be able to get those forced reps on your own.

 

[ceo]

Sculelos is that guy in your gym who has been working out there longer than you but doesnt look any different.

Reevaluate your protein/carb sources. 6-7k sloppy calories is probably why you still have so much fat to your frame still. If at all possible HIIT sprints would be an awesome addition as well as choosing leaner sources of food.
It sucks and eating healthy can actually cost more but its worth it.
Devote yourself to just three solid months and i promise you will never go back.

As far as your training goes i encourage you to get a partner as soon as possible. Going past failure may be just the catalyst you need to spark some new growth. You wont be able to get those forced reps on your own.

And which guy are you?

Sculelos has been at this a year. Started with the 3x5, and has moved on to the 5x5. He has gained about 40 lbs. in a year. The dude is like 6'4" so gains don't show up quite as quickly as on a shorter guy. So what if he's put on some fat? He is progressing in his weights every time he does that exercise again.

If he adds 5 lbs to his bench every week, he just added 260 pounds to his bench in a year. So in a year he'll be benching 420 for 3-5 reps. What will you be benching? Even if he does half that, he adds 130 lbs. and in a year he's benching about 300 for 5 reps. Still not too bad eh? He's young and he's smart. He's not trying to load up a bar and bench as much as he can to impress all his friends...and end up injuring himself. He's building strength slowly and steadily.

At the rate he's been going (if he keeps it up), he'll hit probably 275 by the end of the year. So fucking what if he doesn't look like apretty boy bodybuilder with abs? He'll eventually be a 320 lb. monster benching 600 lbs. And then...maybe he'll decide to dial in his diet for 10-12 weeks and be a 280 shredded monster.

Sculelos, you're doing good bro. Just be sure to stay consistent with your workouts. Nothing wrong with taking a little time off here and there for a week or two. You saw what happened last time...you came back to the gym stronger than before.

Oh, and dolf215 was right about why not to combine carbs and fats. It can't be avoided to a point, but it's pretty easy. Worst offenders are usually desserts. A bunch of sugar and fat in one delicious treat. Yum! By all means though, don't skip every dessert!