Azinine's get swole journal

[Azinine]

What's up guys. I thought I would start this journal to add a little extra motivation to my transformation project.

I decided at the beginning of the year to get back in freakin' shape. I started the year around 255lbs and have lost 25 lbs to date. In addition to lots of cardio and improved diet, I've also been in the weight room, albeit without a real plan. So, I've decided to start the intermediate 5x5 program.

Goals:

- Get strong
- Lose the gut
- Get big

Current Stats:

Age: 30
Height: 6' 4"
Weight: 230lbs

Arms: 15"
Legs: 25 1/2"
Waist: 40" (boo)
Chest: 42 1/2"
Calves: 16"

I'll post pics soon.

Anyway, I started the workout this week so I've already gotten a couple of workouts in. I started the program based on the following 5 reps maxes:

Squat: 200lbs
Bench: 180lbs
Barbell Row: 135lbs
Deadlift: 200lbs (estimate, never done the deadlift before starting this program)
Overhead press: 115lbs

This may turn into the longest post ever, but here are the two workouts I've gotten in this week:

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Workout #1, 4/14/08

5 reps of each weight(lbs)
Squat: 93, 116, 139, 162, 185

Bench: 83, 104, 125, 146, 167

Barbell Row: 63, 78, 94, 109, 125

Abs: Stability ball rollouts, 2x10

Cardio: 30 mins on elliptical

Thoughts: Squat, bench and rows were super easy but I guess that's the way it's supposed to be in week 1. The ab rollouts really got me, though. I was sore for the next two days.

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Workout #2, 4/16/08

5 reps of each weight(lbs)
Deadlift: 115, 140, 160, 185
Overhead Press: 65, 80, 95, 105
Squat: 95, 115, 140, 140

Cardio: 20 mins, elliptical

Thoughts: I was pressed for time so I couldn't do any assistance lifts and had to cut the cardio session short. As far as the lifts went, everything was easy. This surprised me with the deadlifts since this was the first time I've ever done them. I think I'm going to reset my 5RM to 215 for the purposes of this program. Bump it up a little bit... Although the deads seemed easy at the time, the next day I woke up with some nice soreness in my upper back. Very good

I'm digging it so far and I am excited to have a plan for progress. I'm supposed to get in the week's final workout tomorrow but work may prevent this. If so, I'll definitely do it Saturday. As I said earlier, I'll get some pics up soon.

later.

 

[keasbey]

i wouldnt change your program. just stick to the weight you got and while its easy be sure to concentrate on form so when it becomes difficult you wont destroy your self. when i started the 3x5 *same basic lifts different method of adding weight* i started ridiculously low on alot of the lifts so i did accessory lifts but eventually the program got hard and now i dont feel i dont have the energy some times for the extra lifts, which is ok because the program is designed to be all you need. i look forward to seeing your progress. keep up with it were all rootin to see the progress in next few months

 

[johnstonvt]

Nice start. I look forward to see your progress. I am in a similar boat with a goal of losing my gut and getting stronger and I started a 3X5 two weeks ago. I think I am going to start my own journal as I think it adds some accountability and its fun to share your success with the forum. Keep it up.

 

[Azinine]

Workout #3, 4/18/08

Time for the final workout of the week. I was really drained after work today (physical labor) so I was thinking about postponing the workout until tomorrow. I decided that I wanted 2 days of rest before resuming next week so I got my butt to the gym. I walked in at 7:00 and I was the only one there! Anyway...

Madcow 5x5, by the way...

Squat: 95x5, 115x5, 140x5, 160x5, 190x3, 140x8

Thoughts: First exercise I did, so I was feeling drained going into it. I struggled slightly on the last rep of the heavy triple. I wasn't close to missing it or anything, it just wasn't as easy as it would have been were I fresh. The good news is, it woke my body and mind up! After squats I was feeling good! I made sure to go nice and deep and I really felt it in my hips...

Bench: 85x5, 105x5, 125x5, 145x5, 170x4, 125x8

Thoughts: Easy-greasy. I did an extra rep on the heavy triple because I bounced the 3rd rep off my chest a little.

Barbell Row: 65x5, 80x5, 95x5, 110x5, 130x3, 95x8

Thoughts: Pretty easy. The heavy triple was only slightly challenging.

Overall thoughts: Good first week. Can't wait for Monday. Can't wait to deadlift again.

 

[Azinine]

Just thought I would add that I experienced a personal first today. I've read about those guys who do 1/4 squats but today I finally witnessed it in person. While I was in the squat rack a guy walked in, looked at me and then turned around and left the weight room. He came back a couple of minutes later, looked at me in the squat rack (we only have one) and proceeded to do some dumbbell presses and left again. I took a look at the guy and remember thinking to myself that he obviously doesn't train legs (decent upper body, chicken legs). I finished my squats, moved to the bench and this guy comes back a few minutes later. He jumps into the squat rack and does a couple of sets of 185. His thighs never get past 45º. I couldn't help but smile.

later.

 

[Azinine]

4/19/08

Cardio: 30 mins jogging on treadmill

Reminded me of why I switched to the elliptical for the bulk of my cardio. Shin splints started rearing their ugly head towards the end of the jog.

 

[Azinine]

4/21/08, Workout #4

Squat: 95x5, 120x5, 145x5, 165x5, 190x5

Row: 65x5, 80x5, 95x5, 110x5, 130x5

Bench: 85x5, 110x5, 130x5, 150x5, 170x5


Assistance: Abs: 2x10 Stability Ball Rollout

Cardio: 15mins HIIT on elliptical


Thoughts: All lifts were relatively easy. The toughest thing I did today were the rollouts. Looks like another easy week...

later.

 

[keasbey]

i noticed depending on which shoes i wore the shin splints come and go at different times.. given both shoes i wear really arent made for running to much but i do notice a difference from my street shoes to my indoor soccer ones. keep it up man. i hate cardio with a passion but once im done with it for the day i always feel pretty good i didnt punk out after 15 min

 

[Azinine]

i noticed depending on which shoes i wore the shin splints come and go at different times.. given both shoes i wear really arent made for running to much but i do notice a difference from my street shoes to my indoor soccer ones. keep it up man. i hate cardio with a passion but once im done with it for the day i always feel pretty good i didnt punk out after 15 min

Thanks for the advice. I do my cardio in running shoes, though. They are a bit old, though. If you're referring to my 15min session today it was because I did HIIT. From what I've read, 15min is fine. It's certainly not a punk out, in any case. I feel more drained after a short HIIT session than I do after a 30-40 min normal cardio session

 

[Azinine]

Here are some current pics. I wish I had some true "before" pictures from the beginning of the year when I was 25lbs heavier but I didn't think to take any. I still have plenty of work to do, though.

Front-Relaxed

Front-Flexed

Side (gut)

Back-Flexed


later.