5x5 journal by spidersilva

[TheSpiderSilva]

Im going to be starting my madcow 5x5 intermediate routine today. I am 6ft 157 lbs with mass and strength being my goal. Ive been working out for about 3 years now doing just isolation workouts and never followed any kind of diet or anything before but i will be making sure i consume at least 3000-4000 cal a day. Heres some starting pics of where im at now.

http://img31.picoodle.com/img/img31/4/5/19/f_img728m_babbd2e.jpg
http://img31.picoodle.com/img/img31/4/5/19/f_img750m_2cdb139.jpg
http://img33.picoodle.com/img/img33/4/5/19/f_img753m_6cdd9d0.jpg

ill be updating every so often to keep track of progress. Heres a look at my diet tell me what you think...

morning-3eggs, toast, cereal=715 cal, 38g protein
pre workout-weight gainer shake=604 cal, 53g protein
imediate post workout shake-104 cal, 25g protein
post workout meal(30 min after)-chicken pasta=650 cal, 54g protein
mid day meal-chilli w/ 2 slices bread=635 cal, 34g protein
late day-tuna sand=310 calories, 38g protein
before bed-yogurt 250 cal, 9g protein + protein shake=104 cal, 25g protein
total intake=3372 calories, 276g protein

 

[Azinine]

Cool. I'll be checking in to see how you progress. FYI, only the first link worked.

 

[Azinine]

Upper body looks good. Any pics of the wheels?

 

[TheSpiderSilva]

Upper body looks good. Any pics of the wheels?

ill try to take some. i only have a camera phone so its a little difficult.

 

[TheSpiderSilva]

Heres an update with my progress...Im in the middle of week 5 and up 8 pounds so far.

WEEK 1 DAY 1 5/19/08 Weight 156
Squat - 45, 65, 85, 95, 105
Bench - 100, 120, 140, 165, 185
Row - 45, 65, 85, 105, 125

WEEK 1 DAY 2 5/21/08 Weight 157.5
Squat - Too sore couldnt do squats
Standing Military Press - 55, 60, 65, 70, 75
Deadlift - 85, 115, 135, 155, 175

WEEK 1 DAY 3 5/23/08 Weight 157.5
Squat - 55, 70, 85, 100, Too sore to do anymore
Bench - 115, 125, 145, 165, 190x3, 145x8
Row - 65, 80, 95, 110, 130x3, 85x8

-------------------------------

WEEK 2 DAY 1 5/26/08 Weight 157.5
Squat - 65, 75, 85, 95 ,110
Bench - 120, 135, 150, 170, 190
Row - 80, 90 ,100, 115, 130

WEEK 2 DAY 2 5/21/08 Weight 159.5
Squat - 65, 75, 85, 85
Standing Military Press - 55, 60, 65, 75, 85
Deadlift - 105, 120, 140, 160, 185

WEEK 2 DAY 3 5/23/08 Weight 158
Squat - 65, 75, 85, 95, 115x,3, 85x8
Bench - 120, 135, 150, 170, 195x3, 150x8
Row - 80, 90, 100, 115, 135x3, 100x8

-----------------------------------

WEEK 3 DAY 1 6/2/08 Weight 158
Squat - 75, 85, 95, 105, 115
Bench - 125, 140, 155, 175, 195
Row - 85, 95, 105, 120, 135

WEEK 3 DAY 2 6/4/08 Weight 159.5
Squat - 75, 85, 95, 95
Standing Military Press - 60, 65, 70, 80, 90
Deadlift - 120, 135, 155, 175, 195

WEEK 3 DAY 3 6/6/08 Weight 160
Squat - 75, 85, 95, 105, 120x3, 95x8
Bench - 125, 140, 160, 180, 200x3, 160x8
Row - 85, 95, 105, 120, 140x3, 105x8

---------------------------------

WEEK 4 DAY 1 6/9/08 Weight 161
Squat - 70, 80, 90, 105, 120
Bench - 125, 140, 155, 175, 200
Row - 85, 95, 105, 120, 140

WEEK 4 DAY 2 6/11/08 Weight 160
Squat - 70, 80, 90, 90
Standing Military Press - 60, 65, 70, 80, 95
Deadlift - 125, 140, 160, 180, 205

WEEK 4 DAY 3 6/13/08 Weight 162
Squat - 75, 85, 95, 105, 125
Bench - 125, 140, 155, 175, 205
Row - 85, 95, 105, 120, 145

------------------------------

WEEK 5 DAY 1 6/16/08 Weight 162
Squat - 75, 85, 95, 115, 135
Bench - 135, 145, 160, 180, 205
Row - 90, 100, 110, 125, 145

WEEK 5 DAY 2 6/18/08 Weight 164
Squat - 98, 105, 115, 115
Standing Military Press - 60, 70, 80, 90, 105
Deadlift - 135, 155, 175, 200, 225

 

[Azinine]

Damn dude. I guess you've been concentrating on the upper body up until now, huh? Your squats have some catching up to do, for sure. The good news is, you should make progress quickly and you'll love the way you look when you get a nice set of legs to go along with an upper body that looks pretty good already.

You're making good progress man. Keep it up!

 

[TheSpiderSilva]

Damn dude. I guess you've been concentrating on the upper body up until now, huh? Your squats have some catching up to do, for sure. The good news is, you should make progress quickly and you'll love the way you look when you get a nice set of legs to go along with an upper body that looks pretty good already.

You're making good progress man. Keep it up!

Yea my legs arent quite as weak as it seems but its my first time ever consistantly doing squats or even working legs for that matter so for the first week my legs were so sore i could barely walk. Ive been keeping the weight pretty low to get confortable doing it with perfect form because my knees were hurting also for the first 3 weeks. They still hurt a little now but not as much. I feel like i can bump the weight up a lot but im just going slow with it until I feel comfortable and my knees arent hurting anymore.