BIGPapaTy14's Online Journal

[BigPapaTy]

I am now doing it....on the night of November 28, 2006 I am starting a diet. I am using FitDay. Tracking all of my stats, workouts, and diet stats. Last week was my first week of Bill Starr's 5x5 workout. My first post will be my first three workouts of the routine, and since I am tracking my diet today I will post that also. It is a three day split....Wednesday, Friday, and Sunday. So tomorrow I will post the beginning of the second week.

My stats are....
Height: 6-2
Weight: 176

Maxs
Bench: 175
Squat: 215
Deadlift: 290

My goals for January 28, 2006
Weight: 185
Bench: 190
Squat: 240
Deadlift: 320

First Workout November 22
Squat: 85x5, 110x5, 130x5, 150x5, 170x5
Bench: 75x5, 95x5, 110x5, 130x5, 150x5
Rows: 50x5, 60x5, 75x5, 85x5, 100x5
S/L Deadlift: 120x5, 135x5
4x10 Sit-Ups and Crunches

Notes: This was my very first workout with the new routine. The only thing about it is it seemed really easy, and a little tough for the last set. Rows was way to easy I am going to change the weight so I am doing more weight for next week.

November 24
Squat: 85x5, 110x5, 130x5, 130x5
Incline Bench: 75x5, 90x5, 105x5, 120x5
Deadlift: 150x5, 180x5, 210x5, 235x5
3x15 Sit-Ups

Notes: Still getting into the groove of things. I don't totally know how I feel about this workout, but I will defiantly give it nine weeks and see if my 5RM go up to what the spread sheet says it should go too.

November 26
Squat: 85x5, 110x5, 130x5, 150x5, 175x3, 130x8
Bench: 75x5, 95x5, 110x5,130x5, 150x3, 110x8
Row: 50x5, 60x5, 75x5, 85x5, 100x3, 75x8
3 Sets of Dips: BWx8, BWx6, BWx6
3 Sets of BB Curls: 55x8, 55x8, 55x8
3 Sets of French Press: 55x8, 55x8, 55x8

Notes: This was defiantly the longest workout, but it was defiantly the best. Looked huge after it haha, not really but really felt the pump.

November 28
Today was the first day I started my diet....First I found out my goals....
Calories: 4068
Protein: 400g (seemed like a lot but this is what came out for my goals.)
Carbohydrates: 400g

My night isn't over but so far this is what I have eaten
Calories: 4021
Protein: 207 grams
Carbs: 346
FAT: 201 grams (is that to much?)

Had three pieces of Lasagna that were great...I am planning of getting my calories up for the rest of the night while keeping my fat down.

So far that is what I got so please check it out and find anything wrong and have me change it up...Am I on the right track???

Thanks

 

[ZGzaZ]

You're missing a big part of the program, the progression from week to week. Your day 3's top set of 3 should be at least 5lbs above your top set of 5 on monday... your bench and row are the same as your mondays. You do 5lbs above your top set, then the following monday do that same weight for 5 reps, this is how you progress from week to week.

 

[BigPapaTy]

So my third workout the set with three reps should be five more than the top set of monday? So I should of done 155 on the 1x3?

 

[ZGzaZ]

exactly, you did it right for squats, but rows and bench you kept the same.

I'll just use bench for example, but you should be doing it with all of them....

Day 1 top set of 5: 150x5
Day 3 top set of 3 reps: 155x3
the following day 1: 155x5
day 3 of that week: 160x3
etc.etc.....

 

[BigPapaTy]

alright sounds good, thanks for the help, how does everything look..??

 

[ZGzaZ]

everything else looks great, you're gonna be surprised at how fast you progress on 5x5 though...youre january goals will be shattered i garuntee.

 

[BigPapaTy]

Awesome....I am really pumped up to get it going. I am also very excited about my diet. I have not been very strict the first three months on diet and I have seen gains so hopefully with diet I will see GREAT gains. Hey do me a favor and help me keep this journal going get on me if I dont post or something need the kick in the butt sometime

 

[ZGzaZ]

haha, i'll see what I can do. I got my journal on here too, so I might need the same .. good luck to ya though, you'll see some great gains.

 

[BigPapaTy]

If I notice that you are not posting as much, my skinny ass will get you in line.

 

[jpt]

bro...your deadlift sounds pretty good.... at 176lbs 290 is not bad at all....320 by january will be reached if you make sure your calorie surplus is in check and train hard!! good luck

 

[skullcrushin22]

Yeah these guys are right I bet you destroy your goals by Jan 28 if you keep your diet and workout in check you will surprised. When I first started the 5*5 I added 5lbs to my bench every week and 10 to my deadlift and that lasted for 9 weeks. I wouldnt be surprised if you do the same.

 

[SgtSlaughter]

Awesome!

You have boat loads of frame filling out potiential... long reach at 6'2" you may be pulling 400 deads in no time

 

[BigPapaTy]

Yeah that would be nice to Deadlift around 400. I think it is weird that I have been doing deadlifts the least amount of time literally started two months ago and it is defiantly my strength. Bench really lacks, and squat I think I can really improve I think I have pretty strong legs. I really feel them driving while doing Deads.

 

[BigPapaTy]

Todays Workout

Squats:
90x5, 110x5, 130x5, 155x5, 175x5

Bench:
74x5, 95x5, 115x5, 135x5, 150x5

Row:
55x5, 70x5, 80x5, 95x5, 110x5

S/L Deads:
125x5, 135x5

Then a situp workout

Being only the second week I am still adjusting my weights. I noticed that I was barely able to do 175x5, so next week I might keep the highest set 175 for one more week. Bench and Row I will continue to go up.

As for diet, been actually eating pretty good today. It was a good day before I go to bed I will post my nutrition stats.

 

[BigPapaTy]

My nutrition stats for the day are:
Calories: 4130g
Protein: 260g
Carbs: 395g
Fat:170g

Pretty solid day ate a lot

Do these numbers look good