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A Young Buck's Training Journal

Hellawulf said:
I hit HIIT yesterday (didn't have time to post), and it worked pretty well, I did it on a traditional bike and I could feel it more. Leaving, it wasn't as bad as that day, I actually flirted with the girl at the counter and told a few jokes to one of the trainers, but I could actually feel it this time, it took a toll.
Click to expand...

Very nice. Did you see if they had light weight olympic plates? If so, and there is a clock you can view with a second hand, try clean and jerks for your tabata starting with 65 lbs (the bar and 2 10s). The reason olympic plates work better is because of the bar height. Whether you are working with 10s 25s 35s 45s etc the bar will be the same distance from the ground. If you don't have them, then load up normal 10s and start from the hang position instead of the floor.

Then do the bike tabata, then do the one minute high one minute medium intervals.

You are young and your body seems pretty resilient. We'll need to push it to see how far we can go without overtraining. An old fuck like me wouldn't attempt to do these tabatas alongside the weight training program you have but i think you can handle it.
 
They don't have olympic lifts, and today for some reason my computer wouldn't let me get on elitefitness so I couldn't start my workout today, but I'm going to put together an excel spreadsheet tomorrow of a workout and get to it. I went to the gym and worked out with a guy from work, but we pretty much just screwed around a lot. I did incline press, military press, shrugs, pulldowns, and a lot of pushups and ab work. Just trying to keep my body confused before I start this workout.
 
Hellawulf said:
They don't have olympic lifts, and today for some reason my computer wouldn't let me get on elitefitness so I couldn't start my workout today, but I'm going to put together an excel spreadsheet tomorrow of a workout and get to it. I went to the gym and worked out with a guy from work, but we pretty much just screwed around a lot. I did incline press, military press, shrugs, pulldowns, and a lot of pushups and ab work. Just trying to keep my body confused before I start this workout.
Click to expand...

I'll be out of town until next Wed. Good luck with the workouts this week. If you can get to it, do this experiment that will help determine diet.

One morning wake up and eat eggs. Nothing else. No juice/milk no nothing. Water is fine. Over the course of the next 4 hours journal how you feel. Energy up, down, steady etc. Also make note of how long afterwards before you feel hungry and want to eat again.

Next day do the same thing but eat oatmeal. Just oatmeal.

Make sure that the total calories consumed on both days match. In other words eat the same amount of calories in eggs that you do in oatmeal.

On one day (could be same days as above) eat a steak for lunch. Just steak. Do the same journaling.

On one day eat a bowl of pasta for lunch. Sauce is fine. Do the same journaling.

Again make sure the total calories of both lunches match.

This will be a good exercise in listening to and getting to know your body. The outcome will determine what foods we'll use in the diet. In the tests you are giving your body the same AMOUNT of energy, but most likely you will feel different results.

Also, if you have time do 30 minutes of steady state cardio after your weight lifting. Try to do the HIIT routine on 3 of your off days. That leaves 1 day for complete and total rest.
 
June 24, 2009 Workout B
Drag Curls
10x65
10x75

Reverse Drag Curls
10x55 (no rest - couldn't finish with that weight)
10x45 (so I finished with this)

Warmup Squats
10x95

Calf Raises
10x40
14x40

Leg Curls
12x80
12x90

Squats
10x155
16x135

I felt really sick leaving, I had to sit in my car for like 10 minutes trying not to throw up. I don't think it helped that I smoked for the first time yesterday (2 cigarettes and hit for like 3 hours on some hookah). I don't think I'll ever smoke again. I've gotten into a really bad health pattern since going to senior week, drinking and smoking, but my diet has stayed pretty good since I've gotten back and I've kept working out, I just haven't been in routine, but today marks day 1 of the new routine, therefore I have to get my act together if I want to see some results before I go off to college. Its hard to not do these things when I want to go party like every night and I work during the day.
 
June 25, 2009 Cardio
HIIT
BIke
2 min. Warmup BIke
20 sec. high 130+ RPMS (170-175 HR)
10 sec. low 90 RPMS
Repeat (8 times)
2 min. high
1 min. low
Repeat (3 times)
5 min. Rest
Treadmill
30 min. medium intesnity (120-130 HR)
 
June 29, 2009 Workout
Incline DB Press
10x90
10x110
10x120

Seated DB Press
10x45
8x50

Dips (rough)
1x5
1x4

Pull ups (rough)
1x4
1x4
These girls approach me in between sets and without any sarcasm (which is what I would have used), they said "nice". Haha!

Dead Lift
10x225
3x315

I didn't get to workout till late, so I called it a night at 10PM, I got my workout finished but I would liked to have done some cardio, but I have HIIT in the morning and that is more important.
 
Damn dude you're doing pretty good despite the senioritis. It's probably best to get some of that out of your system before going to college.

Those numbers look pretty good. I'm thinking that 135x16 kicked your ass to begin with and the smoking put you over the top. You will notice those high rep squats spiking your heartrate so normally you might feel a little nausea and need to sit down for a bit afterwards.

Good work. Try to reestablish that routine and you'll be fine.
 
OneBreath said:
Damn dude you're doing pretty good despite the senioritis. It's probably best to get some of that out of your system before going to college.

Those numbers look pretty good. I'm thinking that 135x16 kicked your ass to begin with and the smoking put you over the top. You will notice those high rep squats spiking your heartrate so normally you might feel a little nausea and need to sit down for a bit afterwards.

Good work. Try to reestablish that routine and you'll be fine.
Click to expand...
I'm struggling pretty bad right now, but yah, I better get it out now before I hit the books,
July 6, 2009 Workout

Drag Curls
10x50
10x60

Reverse Drag Curls
20x40

Calf Raises
12x50
12x50

Leg Curls
12x90
12x100

Squats
5x95
5x135
10x155
10x135 (my hip popped and started to hurt on rep 7, so I stopped at 10)

10 Minutes low intesnity treadmill.
 
OneBreath said:
Hows the eating going? Are you ready to tighten that up?
Click to expand...
Truthfully, am I ready? No. Do I know that I need to deep down in my heart? Yes. Lets get to it.

July 9, 2009 Workout
Incline DB Press
45x5
55x10
65x8

Military DB Press
35x10
45x10

Dips
1x5
1x4

Pull Ups
1x5
1x5

Deadlifts
135x10
225x5
(went light today due to not feeling so good)
 
Hellawulf said:
Truthfully, am I ready? No. Do I know that I need to deep down in my heart? Yes. Lets get to it.

July 9, 2009 Workout
Incline DB Press
45x5
55x10
65x8

Military DB Press
35x10
45x10

Dips
1x5
1x4

Pull Ups
1x5
1x5

Deadlifts
135x10
225x5
(went light today due to not feeling so good)
Click to expand...

Good man. What's your current weight? can you get your BF% measured again?
 
Hellawulf said:
Current Weight: 185 pounds
Body Fat: New Gym doesn't have a mearurement thing, I'm guessing around 13% (down from the 16 we started at)
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Daily Calories: 2,220 (bodyweight x 12)
Daily Protein: 200 grams
Daily Protein Calories: 800 (protein has 4 calories per gram)
Calories remaining for fat/carbs: 1,420

Your ideal starting point would be 4 meals a day spaced out 4 hours apart. They would each have the following breakdown

Meal 1: 50 grams protein, 85 grams carbs, little to no fat
Meal 2: 50 grams protein, 85 grams carbs, little to no fat
Meal 3: 50 grams protein, 40 grams fat, little to no carbs
Meal 4: 50 grams protein, 40 grams fat, little to no carbs

Each meal is about 550 calories and consists of either protein/carbs or protein/fat. Try not to mix carbs and fat. The only exception to this is green vegetables. They can be eaten whenever you like and the more the better. Tons of broccoli will keep you feeling full.

This is pretty strict so i'll prioritize the elements.

Top priority is to not exceed the 2,220 calorie limit. If you don't do this you will not lose weight. At least not without significantly increasing cardio.

Second to the top is to get the 200 grams of protein.

Third is to keep fats and carbs separate.

Forth is to frontload the carbs and not have any except green vegetables for the last 2 meals.

A sample protein/carb meal would be eggs, oatmeal, and fruit
A sample protein/fat meal would be steak, sauteed vegetables.
 
I didn't get to workout Friday or Monday, pretty pissed about that, I had to work 13 hours both days.
July 15, 2009 Workout
Drag Curls
10x65
10x75
Reverse Drag Curls
15x45
Calf Raises
15x50
14x50
Leg Curls
10x90
10x100
8x110
Squats
10x155
10x135
Light-Medium Intesnity Treadmill Cardio 15 minutes

Also spent an hour at the pool about 2 hours afterwards.

Question about my diet... would this be a good breakfast to on days I don't have time to cook eggs, Protein Shake, Two whole wheat toasts with honey on them, and a bannana?
 
Hellawulf said:
I didn't get to workout Friday or Monday, pretty pissed about that, I had to work 13 hours both days.
July 15, 2009 Workout
Drag Curls
10x65
10x75
Reverse Drag Curls
15x45
Calf Raises
15x50
14x50
Leg Curls
10x90
10x100
8x110
Squats
10x155
10x135
Light-Medium Intesnity Treadmill Cardio 15 minutes

Also spent an hour at the pool about 2 hours afterwards.

Question about my diet... would this be a good breakfast to on days I don't have time to cook eggs, Protein Shake, Two whole wheat toasts with honey on them, and a bannana?
Click to expand...

Looks good.

For the breakfast just be mindful of the amount of honey. It's easy to let that stuff pour on! Use a tablespoon to be sure you aren't exceeding total carbs/calories for that meal.
 
OneBreath said:
Looks good.

For the breakfast just be mindful of the amount of honey. It's easy to let that stuff pour on! Use a tablespoon to be sure you aren't exceeding total carbs/calories for that meal.
Click to expand...

Can do
Good news is that I've cut my BF% down, its at 11.7%, when I started about 2 months ago it was at 16.2% and I wasn't trying to cut for a month of it. Also last month I wasn't eating very well, and was drinking too much. So this is a good sign that the last 3 weeks of work have paid off, I'm going into the final stretch, therefore I'm going on a carb deloading phase. For example, 180 carbs per day this week, then 150, then 120, then 70, then none for my final week. Then when I start bulking I'll throw them back on really hard.
Only bad thing is that my body weight is lower than I feel comfortable with. I'm at 180 right now, and I don't really want to lose weight, just lose bodyfat, but I want to cut off atleast 2% in 5 weeks, before I start school.
July 16, 2009 Cardio
HIIT Training - I did my own variation in which I did Dynamic Warm ups then did sprint drills. This was followed by 30 minutes of low intensity treadmill.
 
Hellawulf said:
Can do
Good news is that I've cut my BF% down, its at 11.7%, when I started about 2 months ago it was at 16.2% and I wasn't trying to cut for a month of it. Also last month I wasn't eating very well, and was drinking too much. So this is a good sign that the last 3 weeks of work have paid off, I'm going into the final stretch, therefore I'm going on a carb deloading phase. For example, 180 carbs per day this week, then 150, then 120, then 70, then none for my final week. Then when I start bulking I'll throw them back on really hard.
Only bad thing is that my body weight is lower than I feel comfortable with. I'm at 180 right now, and I don't really want to lose weight, just lose bodyfat, but I want to cut off atleast 2% in 5 weeks, before I start school.
July 16, 2009 Cardio
HIIT Training - I did my own variation in which I did Dynamic Warm ups then did sprint drills. This was followed by 30 minutes of low intensity treadmill.
Click to expand...

2% in 5 weeks is no problem. If you carb deplete without refeeds, you will loose muscle. If you want to go down this road, i would suggest a full ketogenic diet with a weekly refeed. An example would be:

Mon-Sat: Keep carbs below 40 grams, take in 1 x bodyweight in grams of protein, and then makup the rest of your calories in fat.

Sunday: Eat 3 LARGE carb meals. Only eat 3 times that day and eat until you can eat no more. The only rule is to keep fat at a minimum. I eat boxes of kids cerial. If you can get down 300 grams of carbs in each sitting then that would be ideal. Lucky charms and honey will do the trick.

This setup will keep your muscle. The refeeds will fill your muscles with glycogen for the workouts that week as well as kickstart your metabolism. During the week you will burn only fat.

It's definitely something to consider if you want to go the low carb route. Don't just deplete carbs, you will be sure to lose muscle.
 
I hired a PT. Never had one before... I disagree with some of the stuff he is saying though. We worked this morning, he knows what my goals are, so his action plan has become an very cardio based circuit workout. For example, pushups in between bench sets, and ascending rep squat sets. I really needed someone here to phsyically push me, though that part I don't think was actually NEEDED, but does help, but more importantly someone to just spot me.
 
July 18, 2009
Another day of HIIT, but with my personalized speed drills. It pisses me off when I go into the gym and there are only two conventional bikes, and they are taken up. This is getting old.
As for my diet, how detrimental are carbs? for example, if I'm getting hungry, would wheat thins be a good snack?
 
Hellawulf said:
July 18, 2009
Another day of HIIT, but with my personalized speed drills. It pisses me off when I go into the gym and there are only two conventional bikes, and they are taken up. This is getting old.
As for my diet, how detrimental are carbs? for example, if I'm getting hungry, would wheat thins be a good snack?
Click to expand...

Carbs aren't "detrimental" at all. It's all relative. If you are on a low carb diet then yes. If you are not on a low carb diet and want to lose fat then they just need to be timed correctly (around activity).

Now as far as fat loss as a goal goes, snacking on carbs is a bad idea. If you are having carbs you should have them with a protein (and no fat). When trying to lose fat, there are no good quick snacks except for vegetables, and let's face it, they just don't kill the craving. In order to maximize success, you have to plan the meals out and trust the plan. Each one should be protein/fat or protein/carb. If you absolutely have to have snacks then use almonds or cashews. But beware, these are calorie dense so no more than a handful at a time would be wise.

Hows the PT coming along? Creating a sort of hybrid lifting/circut program isn't really that bad of an idea. The only thing to be concerned about is losing muscle. To maintain that muscle you need to take in the protein, and have some heavy squat/pressing/deadlifting sets. As long as those 2 elements are in there you are fine.
 
I haven't posted up in a sec, because I've been fairly busy, but I'm sticking to my workout now, which was the reason for the PT, to get me back in swing. My PT isn't that great, he's a good guy, but I had to teach him the correct form for squats my first day. Good news though... BF% this morning was 11.2%, I'm .5% down in a week, and even better news, my weight has actually increased from 180, to 182, whether thats water weight or not, I think thats pretty good. They are actually asking me if I want to do PT next summer when I get back from college, haha!
 
Hellawulf said:
I haven't posted up in a sec, because I've been fairly busy, but I'm sticking to my workout now, which was the reason for the PT, to get me back in swing. My PT isn't that great, he's a good guy, but I had to teach him the correct form for squats my first day. Good news though... BF% this morning was 11.2%, I'm .5% down in a week, and even better news, my weight has actually increased from 180, to 182, whether thats water weight or not, I think thats pretty good. They are actually asking me if I want to do PT next summer when I get back from college, haha!
Click to expand...

Fuckin a! They should be paying you now.

I'd take them up on the offer. You get to learn a lot by helping others as well as make some money doing something you like.

Keep up the good work and you'll easily break into single digits in 4 weeks.
 
OneBreath said:
Fuckin a! They should be paying you now.

I'd take them up on the offer. You get to learn a lot by helping others as well as make some money doing something you like.

Keep up the good work and you'll easily break into single digits in 4 weeks.
Click to expand...

He is pretty much doing what I hired him for. The guy is great at getting a few extra reps out of me on everything. He reminds me of a football coach I had several years back, I like that he has the balls to scream in my ear while trying to get that extra rep. I also like how he says "get it" after every single rep. I love how black people workout, because they are so loud and it gets me pumped, so he brings that to the table. Also, it prob was a good idea to change up my workout to just massively confuse my body to lose all this body fat, even if his entire workout is pretty much like an old school football workout. It works for me, but I'm sure its not doing as well for some of his other clients, because apparently he uses his football workout on all of them.
 
I haven't been posting up as much recently, but I have been consistent on my workouts, I finally had the best workout this morning I've had in over a month. Felt good, started with some sprints which I thought was strange, but my trainer is sticking it to my heart.

-Destroyed Daily
 
July 30, 2009
Went to a hiking trail and ran up and down a few mountains for about 6.4 miles. I wanted to mix it up because hadn't done any long distance running like that in atleast a year, and even then it wasn't that far. I def recommend if you hate long distance cardio like I do to do it on a trail. Find the most dangerous looking trail possible, with lots of rocks and twigs and the potential for snakes and ticks, this will def encourage you to run faster, and do to the fear of falling or getting hurt you won't be focusing on the immense pain shooting through your body. Then when your body crashes because it can't take it anymore, walk briskly back to the car. This works as a cool down. Preferably, find an area near a marsh, where moccasins and copperheads tend to live, because if you see one, you will sprint full speed for about 2 miles before your body crashes, and you don't care if you get bit anymore. This might not sound fun, but it is, and when you get home after a nice shower and a protein shake, you feel great (but then an hour later, you feel like your body is coming apart).

July 31, 2009
Couldn't get the body fat thing to work right. Last time I had dropped from 11.7 to 11.2, and today I was putting in my weight and stuff and it popped up 18.3 then 15.3, which neither can be correct due to the fact that I can physically see a positive difference since last time I measured at 11.2. Even my ex-workout buddy has noticed. As for the workout, typical trainer workout. We pound abs a lot directly, which is a good and bad thing, good because it will cut my core, but bad, because you can't see my core yet, and I believe that a less direct ab workout would be more effective, but I figure thats is what my cardio days are for. Did shoulders and back. One question, I have always been under the assumption that doing military press behind the head was a shoulder workout and wasn't suggested due to the potential to hurt your rotator cuff, but my trainer said that it was a good workout for the back and it doesn't hurt anything, who's correct on this one?
 
Since I've started with trainer, and started following my cardio to the tee, and clearing up my diet a little (still far from perfect)...
Week 1 11.7% BF 180 pounds
Week 2 11.2% BF 182 pounds
Week 3 10.9% BF 184 pounds (latest measurements)
 
Hellawulf said:
Since I've started with trainer, and started following my cardio to the tee, and clearing up my diet a little (still far from perfect)...
Week 1 11.7% BF 180 pounds
Week 2 11.2% BF 182 pounds
Week 3 10.9% BF 184 pounds (latest measurements)
Click to expand...

Damn right. Are you seeing abs?
 
Hellawulf said:
Starting too, but I'm still kinda far from a six pack, I might not hit my goal, but it was a good run, I've got 3 weeks, then I'll be at school, in which case I'll be back to bulking and back on 5x5.
Click to expand...

It was a great first run especially. Each one will get better and better as you find what foods and movements your body responds to best.

For instance you could just be holding a lot of water which will destroy abs. This could be the result of something in your diet that your body doesn't particularly care for but doesn't really "complain" about either. Lot's of people have issues with milk or bread (lactose and gluten respectively) and will experience bloat. But because they are always bloated they don't know that they are bloated. Many people eat too many processed carbs and are bloated and feel like shit all the time. Yet they don't even know they feel like shit because they don't know what it actually feels like to feel good.

Keep this in mind as you enter that school cafeteria with a vast array of choices each day. It will be a good opportunity to experiment and find out what your body responds best to.

Definitely keep us updated. I'm really proud of how well you did. Let this serve as an example of your potential. You can do anything you set your mind to as long as you are willing to work hard.
 
OneBreath said:
It was a great first run especially. Each one will get better and better as you find what foods and movements your body responds to best.

For instance you could just be holding a lot of water which will destroy abs. This could be the result of something in your diet that your body doesn't particularly care for but doesn't really "complain" about either. Lot's of people have issues with milk or bread (lactose and gluten respectively) and will experience bloat. But because they are always bloated they don't know that they are bloated. Many people eat too many processed carbs and are bloated and feel like shit all the time. Yet they don't even know they feel like shit because they don't know what it actually feels like to feel good.

Keep this in mind as you enter that school cafeteria with a vast array of choices each day. It will be a good opportunity to experiment and find out what your body responds best to.

Definitely keep us updated. I'm really proud of how well you did. Let this serve as an example of your potential. You can do anything you set your mind to as long as you are willing to work hard.
Click to expand...

Yah, now that I look back on it, We went through some crazy times, I remember when I had problems with that chick, that was probably one of the scariest times of my life, I'm glad thats over... Things should be failry smooth sailing now, I'm sure it will be a little rocky going into my first semester of college, but once I get the schedule down, I'm pumped about starting powerlifting again. I practiced deadlifts, power cleans, and even snatches today (never did them before).
Which brings me too my workout, good workout overall, my trainer didn't get his coffee this morning and I could feel the difference, so I stayed for an hour and a half afterwards, practicing technique of those lifts, and then did 30 minutes of cardio, some dynamic Fuck up Forties, and some Calf Raises. I actually had to correct my trainer today too, this time about Deads. He was under the impression that you weren't supposed to go all the way down, and that the legs were to be locked. I believe these are call romanian dead lifts, I explained to him that there is a difference and that a True Deadlift requires the weight dying, and that the body stays tense but the weight does hit the ground, and that there is bend in the hips and knees. This is kinda getting old, and I'm starting to think I should have invested more time in just finding a workout partner, rather than money in a trainer. Live and Learn.
 
Hellawulf said:
Status update
186 pounds
9.6 BF %
got on a sweet tooth last 2 weeks and still dropping, so glad I'm 18
Click to expand...

So you went from

196 lbs and 16.1% bf (which would be 164 lbs LBM)

to

186 lbs and 9.6% bf (which would be 168 lbs LBM)

That is a great body recomposition right there. Especially for your first time at this and only a few months of training.

Seriously, great work. It doesn't get much better than this right here.
 
Haven't been on in a while.... but now that I've gotten all the Freshman partying out of my system, I'm ready to get back to work, some weird results after about 3 weeks back in the gym...
Bench Max 205 x 5 = 240 pounds
Squat Max 285 x 5 = 320 pounds
Deadlift Max 345 x 5 = 390 pounds
Incline Bench 185 x 5 = 210 pounds
Row 185 x 5 = 210 pounds
What's weird is that after weeks of drinking and only 3 weeks back in the gym I'm already back to this weight, just didn't expect to have that strength yet, but I'm going back into my older lifting ways for a little by working out with my workout partner, breaking down a different muscle group each day. I figure I'll do this for a few weeks, then when I get back from Thanksgiving break, I'll go back on creatine and do the 5x5 routine again, I guess that this will keep my muscles from getting used to 5x5 too much.
 
I wish i were 18. The body can endure so much pain and easily recovery. These days if i stay up past 11 PM i can feel it in the gym the next day. Getting old sucks.
 
Haha! I'm back on 5x5, I ended up not starting, and haven't had the discipline to get back on it until 2 weeks ago, I just finished the Friday Workout of week 2 today, My maxes are the same as last time I posted up... I'm gaining weight right now though, I haven't been able to escape this skinny fat thing I've had going on since the injury so I decided to gain, and once I get to around 215 (I'm about 190 now), I'll cut to get back to 200. I'm still drinking but only on friday and saturday nights, and not as much. The pancreatitis has settled, so I'm back at it, haha! We'll see how this goes. Also since I don't have the time or money to invest in eating like the body buiders I'm doing GOMAD, diet program, in which I eat really healthy, but on top of my normal diet, I drink a gallon of whole milk each day (throughout the day this adds 2400 calories, 128 g protein, 120 g carbohydrates, and the saturated fats should increase testostorone efficiecncy). Then once I reach my goal, I'll cut out the milk, and that should help me see a drastic cut right away just from the decrease in fats and calories. Opinions?
 
what sort of milk is that? it cant be whole and you didnt mension how much fats there are so its hard to tell...

A gallon of whole milk would contain 2345kcal, 178g carbs, 144g protein and 151g fat

oh yeah and whats GOMAD?
 
ExtraMile said:
what sort of milk is that? it cant be whole and you didnt mension how much fats there are so its hard to tell...

A gallon of whole milk would contain 2345kcal, 178g carbs, 144g protein and 151g fat

oh yeah and whats GOMAD?
Click to expand...

Bro how do you not know this lol!!!! GOMAD= Gallon of milk a day!!!!
 
I missed my Friday workout so I combined my Friday and Sunday workout. I was feeling good so I figured I'd at least try and it worked.
Squat
120x5
150x5
185x5
210x5
245x5

Bench
100x5
125x5
150x5
175x5
200x5

Standing Barbell Press
75x5
90x5
100x5
120x5

Deadlift
200x5
245x5
290x5
335x5

Row
100x5
125x5
150x5
170x5
200x5

Weighted Situps w/ twists (8 pound Med Ball)
3x15

Might have been a little ill concieved, but I sould be good for Tuesday.
 
JDid23 said:
shit man lol. squat, bench, military, dead, row in 1 workout!!!!!!!!!!!!!!!!!!!!!!!!!!!!! good shit
Click to expand...
The workout from hell, my energy is still drained, I only got away with it because I'm in week 3, if this were week 5 I'd either have died, or just couldn't have finished the weights. Haha!
 
ExtraMile said:
how hard were the weight in those sets bro? Just curious as to how much strength you lost if any...
Click to expand...

I lost a little strength, but I feel really good about where I am right now, those sets actually came fairly easily, so far all of my sets are, but I'm taking it with a grain of salt, and not pushing myself over the program, because when I did in the past it came back to bite me in the ass in later weeks. Do the program by the book, nothing more nothing less, and you'll get the best results. (though like yesterday, I do it a little off the book, haha, but I mean keep the weights its says to do)
Today's Workout
Bench
100x5
125x5
150x5
175x5
205x3
150x8

Squats
120x5
155x5
185x5
215x5
250x3 (sloppy form)
250x3 (correct form - did an extra set because I didn't like my sloppy form on the last set)
185x8

Row
100x5
125x5
150x5
175x5
200x3
150x8

Dips 3x8

Drag Curls
60x8
70x8
80x7 (failure)

Overhead Dumbell Tricep Ext
60x8
65x8

I'd say all of the lifts were fairly easy, the only one that I would potentially put at moderate is Row because I feel like on the 3 rep set my form gets sloppy *and this is every week, unlike that squat set today, which is a rarity
My form is usually to the tee with squats, I go all the way down, even though people look at me like I'm crazy cause my ass almost hits the ground, and everyone else in that gym is retarded... I've just accepted this... but I fell forward (to much on my toes on the first rep) then I had a wider stance when I came back for a second rep, I should have just reracked and came back at it, but I went with it and I felt like I didn't get low enough, and my stance may have been a little too wide. Second time I attempted the set my feet were set much better and did a much better squat set. I just hate that squat rack with a passion, its connected on the sides, but not front and back, so you can fall forward and back, but no side to side freedom (a freedom I want) therefore I try to align my hips with the bar, but there are lines on the ground, so somtimes my hip alignment is fairly off, causing me to sway my hips during reps sometimes.

Overall: good workout, strength feels good, growth is starting to show
 
Hellawulf said:
I lost a little strength, but I feel really good about where I am right now, those sets actually came fairly easily, so far all of my sets are, but I'm taking it with a grain of salt, and not pushing myself over the program, because when I did in the past it came back to bite me in the ass in later weeks. Do the program by the book, nothing more nothing less, and you'll get the best results. (though like yesterday, I do it a little off the book, haha, but I mean keep the weights its says to do)
Today's Workout
Bench
100x5
125x5
150x5
175x5
205x3
150x8

Squats
120x5
155x5
185x5
215x5
250x3 (sloppy form)
250x3 (correct form - did an extra set because I didn't like my sloppy form on the last set)
185x8

Row
100x5
125x5
150x5
175x5
200x3
150x8

Dips 3x8

Drag Curls
60x8
70x8
80x7 (failure)

Overhead Dumbell Tricep Ext
60x8
65x8

I'd say all of the lifts were fairly easy, the only one that I would potentially put at moderate is Row because I feel like on the 3 rep set my form gets sloppy *and this is every week, unlike that squat set today, which is a rarity
My form is usually to the tee with squats, I go all the way down, even though people look at me like I'm crazy cause my ass almost hits the ground, and everyone else in that gym is retarded... I've just accepted this... but I fell forward (to much on my toes on the first rep) then I had a wider stance when I came back for a second rep, I should have just reracked and came back at it, but I went with it and I felt like I didn't get low enough, and my stance may have been a little too wide. Second time I attempted the set my feet were set much better and did a much better squat set. I just hate that squat rack with a passion, its connected on the sides, but not front and back, so you can fall forward and back, but no side to side freedom (a freedom I want) therefore I try to align my hips with the bar, but there are lines on the ground, so somtimes my hip alignment is fairly off, causing me to sway my hips during reps sometimes.

Overall: good workout, strength feels good, growth is starting to show
Click to expand...

Wow bro your rows are really strong compared to your bench, are you using a little cheating or are you keeping it strict?
 
Tblock1 said:
Wow bro your rows are really strong compared to your bench, are you using a little cheating or are you keeping it strict?
Click to expand...

I keep it strict till that last set normally, but rows are always the last thing I do, so I'm usually starting to get pretty fatigued going into them. But yah, come 200 pounds on that row, and I start popping a little. I feel like rows are going to be the first thing to plateau, but I feel like my bench is about to explode, like I won't get a plateau at all throughout this workout cycle. Which if thats the case my max will jump from 230-240 to the 270-290 range in the next 6 weeks. As for squats, they seem to be consistently good with the weights, its just a matter of getting my legs used to them again. When I was in high school, my squat max was over 500 pounds, but I'm also going all the way down now, whereas then it was all about going "parrallel" (which is still lower than most people at my gym, haha)
 
I did this yesterday Week 4 day 3 of Bill Starr's 5x5

Bench
105x5
130x5
155x5
180x5
210x3
155x8

Squat
125x5
155x5
185x5
215x5
255x3
185x8

Row
105x5
130x5
155x5
180x5
210x3
155x5

Dips
BWx10
+10 pounds x 10
+25 pounds x 8

Drag Curls
60x10
70x10
80x6

Overhead Tricep Ext.
60x8
70x7

I expected squats to be harder than it was as I was doing them... though they felt kinda weird during the reps, paying attention to my over all kinesiology mentally while doing the reps they also felt the same, maybe my legs are finally broken into squats now? Bench went well, 2.5 more weeks till 225, I'm pretty excited, though that comes write in the middle of exams, ugh!
 
Today was a little rougher, first week of what is pretty much PRs, had a late night last night and I was definately feeling it.
Week 5 Day 1
Bench
105x5
130x5
160x5
185x5
210x5 (need a little tap on that last rep)

Squat
125x5
160x5
190x5
225x5
255x5 (felt like I was leaning forward too much on a few)

Row
105x5
130x5
160x5
185x5
210x5 (w/ some pulling)

Weighted Ab Machine
90x15
90x10
100x10
110x10

Pull ups
BWx6
BWx5
 
JDid23 said:
good shit.
Click to expand...

Thanks man

Week 5 day 2
Def a rough day but got every rep, had a lake party the night before, so on about 4 hours of sleep and still post partied...

Squat
125x5
160x5
190x5
190x5

Standing Barbell Press
75x5
90x5
105x5
125x5

Deadlift
225x5
265x5
315x5
355x5

Hanging Leg Raises
BWx3x15

I was so drained after this workout (from the deads in particularly) it was hard as hell to carry my gallon of milk that half mile from CVS to my dorm room, haha!
 
Hellawulf said:
Thanks man

Week 5 day 2
Def a rough day but got every rep, had a lake party the night before, so on about 4 hours of sleep and still post partied...

Squat
125x5
160x5
190x5
190x5

Standing Barbell Press
75x5
90x5
105x5
125x5

Deadlift
225x5
265x5
315x5
355x5

Hanging Leg Raises
BWx3x15

I was so drained after this workout (from the deads in particularly) it was hard as hell to carry my gallon of milk that half mile from CVS to my dorm room, haha!
Click to expand...

Lol extra cardio there for you eh?
 
Week 5 day 3
From here on out PR day will be every day!
On a good 8 hours sleep, plus a decent breakfast (TGIM?)...

Bench
105x5
130x5
160x5
185x5
215x3 (with ease)
160x8

Squat
125x5
160x5
190x5
225x5
260x3 (relatively easy - on the last rep though, I started shaking a little on the way up, then I literally jumped as in my feet came off the floor, exploding up... body form was good, but whats up with that?)
190x8
(Thing on squats though- I think because of the way that the sqaut rack is made, my right leg has been a little to the outside causing my right ass cheek to be stronger than my left ass cheek, I'm sure over the summer when I have a better full free squat rack that should even out, right?)

Row
105x5
130x5
160x5
185x5
215x3 (def not even hiding the pull now, this is going to be the lift that is the first to plateau and/or I just pull harder, any suggestions?)
160x8 (really good form)

Dips
BWx10
+25x8
+35x6

Drag Curls
60x8
70x8
80x6

Overhead Tricep Ext
65x8
75x5 (pretty much failure)

Good workout, again, growth is continuing, if I could get my diet better I'd probably be seeing an even larger explosion of growth, but all around I'm happy with my results so far... I'm extremely excited about getting to 225 on bench soon!
 
As for rows, have you thought of switching to pendlay rows? They will carry over to your deadlift more. Em got me started on them and I don't think I will ever go back:)
 
Tblock1 said:
As for rows, have you thought of switching to pendlay rows? They will carry over to your deadlift more. Em got me started on them and I don't think I will ever go back:)
Click to expand...
Thats probably what will happen, I used to do them the first time I did this workout almost a year ago.
 
Week 6 day 2 - Busy studying for exams, = high stress, lower sleep, worse eating habits
Standing Barbell Press
65x5
85x5
105x5
130x5

Deadlift
225x5
275x5
325x5
365x5 PR (felt good)
400x1 (I figured I'd try for it, I got one rep, was hoping for like 3)

Squat
135x5
165x5
195x5
195x5

Front Raises
2x25x8
2x30x8

Pull Ups
BWx5
BWx5

Ab Machine
90x8
100x8
 
Hellawulf said:
Week 6 day 2 - Busy studying for exams, = high stress, lower sleep, worse eating habits
Standing Barbell Press
65x5
85x5
105x5
130x5

Deadlift
225x5
275x5
325x5
365x5 PR (felt good)
400x1 (I figured I'd try for it, I got one rep, was hoping for like 3)

Squat
135x5
165x5
195x5
195x5

Front Raises
2x25x8
2x30x8

Pull Ups
BWx5
BWx5

Ab Machine
90x8
100x8
Click to expand...

So was that 1 rep at 400 about your max?
 
Week 6 day 3 - felt alright, little rest, but good mood
Bench
110x5
135x5
160x5
190x5
220x3
160x8

Squat
130x5
165x5
195x5
230x5
265x3
195x8

Row
100x5
125x5
150x5
175x5
205x3
150x8

Dips
BWx3x8

Drag Curls
70x8
80x8

Tricep Ext
65x8

I cut those last two short because they are only auxilary lifts and I was cooked. My back was still sore from deadlift day, so now I'm super drained.
 
Hellawulf said:
Week 6 day 3 - felt alright, little rest, but good mood
Bench
110x5
135x5
160x5
190x5
220x3
160x8

Squat
130x5
165x5
195x5
230x5
265x3
195x8

Row
100x5
125x5
150x5
175x5
205x3
150x8

Dips
BWx3x8

Drag Curls
70x8
80x8

Tricep Ext
65x8

I cut those last two short because they are only auxilary lifts and I was cooked. My back was still sore from deadlift day, so now I'm super drained.
Click to expand...

What are drag curls?
 
Tblock1 said:
What are drag curls?
Click to expand...

Drag the curl bar or barbell from your hip up your stomach as high as possible, without it coming off your body... isolates the bicep, keep your body straight and just drag it up your body. Its the only bicep workout in my entire repitoire and I only do maybe two or three sets of 8, once a week.
 
Week 7 day 1 (3 hours sleep, only two meals the day before...)

Bench
110x5
135x5
165x5
195x5
220x4 (failure, but I'm still doing 225 on friday, even if I can only get it like twice, I just want to do 225)

Squat
135x5
170x5
200x5
230x5
265x5

Row
105x5
130x5
155x5
185x5
205x5

Hypers
45x10x2

Weighted Situps
90x10
100x10

Side Curls
25x5x2
30x5x2
 
Week 7 Day 2, got time to post, no time to sleep or eat, haha!

Standing Barbell Press
80x5
95x5
110x5
130x5

Deadlift
235x5
285x5
335x5
375x1 (lost grip)
375x2 (dying...)
405x0!!! (Figured I try to get the one rep since my grip was sucking, but I'm pretty sure my grip sucking was a sign that my body was just tired and didn't want that weight, which with the little sleep, and little food I've been eating recently due to exams and adderall lows, I can kinda guess why thats the case)

Squat
135x5
165x5
200x5
200x5

Situps w/ twist
2x15

Pull ups
BWx5

Pull downs
150x8

Not a good day in the gym, but my expectations where prob too high for my current situation anyways... all I care about are these exams and those 225 reps on Bench Tuesday! Hopefully my body will let me get that, I want it sooooo bad!
 
Hellawulf said:
Week 7 Day 2, got time to post, no time to sleep or eat, haha!

Standing Barbell Press
80x5
95x5
110x5
130x5

Deadlift
235x5
285x5
335x5
375x1 (lost grip)
375x2 (dying...)
405x0!!! (Figured I try to get the one rep since my grip was sucking, but I'm pretty sure my grip sucking was a sign that my body was just tired and didn't want that weight, which with the little sleep, and little food I've been eating recently due to exams and adderall lows, I can kinda guess why thats the case)

Squat
135x5
165x5
200x5
200x5

Situps w/ twist
2x15

Pull ups
BWx5

Pull downs
150x8

Not a good day in the gym, but my expectations where prob too high for my current situation anyways... all I care about are these exams and those 225 reps on Bench Tuesday! Hopefully my body will let me get that, I want it sooooo bad!
Click to expand...

Maybe you should try a little grip work? You could try static holds with 275-315 on the bar, towel grip pullups, holds with one of those grippers, etc. How many reps do you want 225 for on bench?
 
Tblock1 said:
Maybe you should try a little grip work? You could try static holds with 275-315 on the bar, towel grip pullups, holds with one of those grippers, etc. How many reps do you want 225 for on bench?
Click to expand...
Thanks. My workout calls for 3 reps tomorrow and then 5 reps on Friday.
 
Week 7 Day 3

Bench
110x5
135x5
160x5
195x5
225x3 !!!PR!!!
165x8

Squat
135x5
170x5
205x5
235x5
275x3
205x8

Row
105x5
130x5
155x5
180x5
205x3
155x8

Dips
BWx8
+10x8
+15x8

Hammer Curls
30x2x8
35x2x8

I'm pretty pumped about doing 225, its a huge milestone in my weight lifting, with some good rest and eating now that I'm going home for summer I expect to see some huge improvements over summer.
 
Week 9 day 1
Last week of this cycle of 5x5, I'm starting to hit plateus so its perfect time to reset, I think I'm just gonna max next week and do 5x5 for another round, unless ya'll have something else that may be better. I've got these fat burners stocked with NO that I've been holding onto, so I can't decide if I want to cut or gain this round. Let me know what ya'll think.

Bench
115x5
145x5
175x5
205x5
230x3 (failure)

Squat
135x5
170x5
205x5
240x5
275x3 (prob could have done more but I don't have a power rack or spotter so I wasn't gonna take the chance of going face first into a brick wall, haha)

Row
105x5
135x5
160x5
195x5
215x3 (was definately pulling)

Front Raises
2x35x5

Side Raises
2x35x5
 
Week 9 day 2

Standing Barbell Press
85x5
100x5
120x5
135x5 !!!PR!!!

Squats
140x5
175x5
210x5
210x5

Deadlift
245x5
285x5
340x5
385x5 !!!PR!!!

Nosebreakers
45x8
55x8
60x8

Oblique Raises
45x10x4

I had a bad mood coming into the workout, but once I got going, I just focused on the weights, and by the time I was done my mood had gotten a little better too.

Good day in the Warehouse!
 
Hellawulf said:
Week 9 day 2

Standing Barbell Press
85x5
100x5
120x5
135x5 !!!PR!!!

Squats
140x5
175x5
210x5
210x5

Deadlift
245x5
285x5
340x5
385x5 !!!PR!!!

Nosebreakers
45x8
55x8
60x8

Oblique Raises
45x10x4

I had a bad mood coming into the workout, but once I got going, I just focused on the weights, and by the time I was done my mood had gotten a little better too.

Good day in the Warehouse!
Click to expand...
Shit awesome work your strength is almost caught up to me on deadlifts and getting closer on military press!
 
Bill Starr's 5x5 Week 1 Day 1
I reset the program... diet tweek: sorta cutting diet (though I am a munchier), with some Anadrox
Also, doing daily cardio, with Dynamic Warm ups before workouts, Long distance jogs on off days, and HIIT running in the afternoons on Weight days (Hoping cardio can cancel out my munchy addiction)
Workout Change: Pendlay Rows replacing Standard Rows

Dynamic Warm-ups

Bench
105x5
130x5
155x5
185x5
215x5

Squat
135x5
165x5
195x5
225x5
255x5

Pendlay Row
65x5
85x5
105x5
125x5
145x5
165x5 (hadn't done them in a while so I needed to see where my strength was at for them) \

Oblique Raises
45x10x4

Weighted Twists
10x10x2

I was plateauing at the end of that last cycle of 5x5, therefore I look at starting it over coming at a perfect time... take a step back to take a few more steps forward
 
Week 1 Day 3
Felt Great today, Black Tea, where have you been in my life, haha! My new breakfast Tea!

Dynamic Warm-ups

Bench
110x5
140x5
165x5
195x5
220x3
165x8

Squat
140x5
165x5
195x5
225x5
265x3
195x8

Pendlay Row
75x5
95x5
115x5
135x5
155x3
115x8

Nosebreakers
70x8
75x8
80x8

E-Z Bar Curls
80x8
85x8
90x8

Oblique Raises
45x8x2

Jump Rope
reg 100
One leg 25 ea
Front Scissors 50
Jumping Jacks 100
Front and Backs 50
Side to Side 50
Reg 50
(May have done a set or two more, I pretty much go till I've had enough)

BTW, I did do workout Week 1 Day 2, just forgot to post it, I also did Dynamic Warm-ups and HIIT yesterday, and jogged about a mile when I got home from work.
 
I missed my Monday workout because I was roadtripping! Good trip overall
Yesterday: Week 2 Day 1

Dynamic Warm-ups

Bench
110x5
140x5
165x5
195x5
220x3 (my shoulder was really hurting so I didn't want to push it, still pretty dissapointed in that)

Squat
140x5
170x5
200x5
200x5
(I cut it short because I thought I was going to be doing my deadlift day with bench added in)

Deadlift
240x5
I ended the set but I forgot that I had skinned my shin, and as I was pulling the weight over it, it hurt pretty bad and I didn't want to reopen the wound, so I had to cut this one short. Decided to do Pendlay Row then (and wishing I had done my full workout on squats)

Pendlay Row
95x5
115x5
135x5
155x5
175x5
Felt good, and I feel like I kept pretty good form, looks like good weight for Pendlay style!

Weighted Bench Twists
25x20s2

Oblique Raises
45x10x2

Forgot my damn jump rope at home! Ugh!
Got a decent pump, I'll definately need to come at my workout tomorrow a lot better!
 
Watch that shoulder man! You won't notice but that pain will sneak up on you and before you know it you won't be able to do shit. BTW, Lucy Pinder (the girl in your avatar) is fucking hot!!!!
 
damn dude I remember when you were here before you were always stronger than me and now you have taken all this time off and come back and you still are on some lifts! nice work lol
 
Thanks guys, today was much better, I finished all my lifts and felt really good, now I'm a little drained as can be expected...

Dynamic Warm-ups

Bench
110x5
140x5
165x5
195x5
225x3
165x8

Squat
140x5
165x5
195x5
230x5
265x3
195x8

Pendlay Row
95x5
115x5
135x5
155s5
180x3
135x8

Nosebreakers
65x8
70x8
75x8

Curls
70x8
75x8
75x8 (didn't realise I hadn't added weight so I accidently did an extra set)
80x8

Jump-Rope
100 Regular
(decided to take it real easy on them today since I've pretty much been doing them every day)

Physical Results aren't showing like I thought they were before, but I guess it takes time... I prob need to clean my diet up quite a bit!
 
Tblock1 said:
Watch that shoulder man! You won't notice but that pain will sneak up on you and before you know it you won't be able to do shit. BTW, Lucy Pinder (the girl in your avatar) is fucking hot!!!!
Click to expand...

Yah, so that shoulder, inner muscle tear behind my right clavical... no wonder those bench presses where so rough... I was trying to work through the pain, luckily I didn't tear any more muslces, though it may have orignially been strained, and got torn, but no one knows... anyways I found this out the day before I left for vacation for the week. Went to the beach and saw some of the other guys who were way more cut, so I figure between the tear and personal jealousy (just a little :D) that its a sign for me to start cutting. I'm not as big as I had hoped before cutting so I'll be on the skinny side, but I do have some muscle on these bones, so hopefully if things go right I'll be looking good :qt:. I plan on doing daily mile runs in the morning (5:30 am) then right before lunch doing weighted HIIT.

Today's Workout
Dynamic Warmups

Squats
Hang Cleans

S-135x20
HC-115x8

135x18
115x8

135x12 (my heart was about to explode so I kinda cut it short)
95x8

I hadn't done any more reps than 5 on either workout in almost a year, so this stuff got my heart going really hard...

Jump Rope
Regular 100 reps

Squat Jumps (10ft) x 10

Diet (so far/planned):
Breakfast 6:30 am - Cup of Black Tea, Apple
Snack 9:30 am - Fiber One Bar
Post workout 11:45 - Protein Shake
Lunch 12pm - Steak, Broccoli, Rice (frozen dinner)
Snack 2:30 pm - Can of Tuna
Dinner 6pm - ? whatever mom cooks (Southern Mom = probably unhealthy)
Snack 9pm - Bannana, Green Tea

Tomorrow I plan on doing E-Z Bar curls, Nosebreakers, and tons of jump rope exercises, and some Ab work.

PLEASE CRITIQUE!
 
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