Crossy`s Log: Progression through Starrs 5 x 5

[crossy]

Crossy`s Log: Progression through The Starrs 5 x 5

Well finally its time for my first real log, but first a little info on where i started out.

I started a diet in April this year which lost me a little weight (i was 211.4lb at this point) When i joined the gym at the start of june i was 191.8lb but still way over weight and really out of shape. After reading though EF i read some really inspirational posts and seen that people can actually get fit again even when there over weight. With some great help and so much info i set on starting my way to get fitter, stronger and slimmer. I went through the last few months doing my own thing at the gym 3 x 10 of whatever exercise having 2 diffrent bodyparts worked 3 days a week and some cardio which i done ok with but i now need to get stronger (the bigger will come after when i do the 5 x 5 again after week 9 of this one).

A few photos to see my progress this far.

This is what i looked like until April this year: (easy on the titty jokes)

http://i91.photobucket.com/albums/k293/CrossyX/100_1191.jpg

http://i91.photobucket.com/albums/k293/CrossyX/100_0887.jpg

May 06:

http://i91.photobucket.com/albums/k293/CrossyX/MidMay.jpg

June 06:

http://i91.photobucket.com/albums/k293/CrossyX/StartOfJune.jpg

August 06:

http://i91.photobucket.com/albums/k293/CrossyX/August.jpg

Sept 06:

http://i91.photobucket.com/albums/k293/CrossyX/100_1817.jpg

http://i91.photobucket.com/albums/k293/CrossyX/100_1745.jpg

Some progress back pictures:

http://i18.photobucket.com/albums/b134/xxmandivxx/Elite/cross_COMPARE.jpg


Now on to my new goals and stats for the next 9 weeks.

Stats:

Age: 27
Height: 5.11
Weight: 171-174 (varies)
BF% Done with calipers: around 18%
Waist: 32

Goals:

BF% has got to be alot lower aiming at 12% (not in the 9 weeks dont think it will be possible)
Want to add more muscle (again going to be difficult at this stage as im still cutting on low fairly low cals)
Gain Strength: priority at the minute along with cutting as im weak as fuck (you will see this with my feeble weight on lifts)

Thats about it for now.

Regime:

Starrs 5 X 5 (yes whilst cutting)
Cals 2600-2800 (maintenance)

Here is the bit i have been dreading my 1RM and 5RM (these are laughable) although im not totally sure yet that they are my top 5RM but i will run with them for now. My squat will defo increase as i never done one proper until today as soon as im confident with the bar i will add more weight. As for my deads i can defo add more weight my fav lift without a doubt.


1RM 5RM
Squat 149 132
Bench 149 132
Row 124 110
Dead 223 198
Incline 124 110

Assistance: (various Days) Needsize Abs, barbell curls,tricep extensions, Dips

Thats everything i think, i might have missed something im unsure?

Thanks to everyone who has helped me this far and all the people who write the articles that are priceless.

Crossy

 

[silver_shadow]

nice progress till now crossy... best of luck!

 

[SgtSlaughter]

5x5 is perfect for you... you'll do well at it!

 

[poysyn]

5x5 is perfect for you... you'll do well at it!

Very nice progress. You look great man. I am glad to see you decided to go with the higher cals while doing the 5x5..I think 2800 might be enough for you to make some gains while still staying lean, thus making your next cut easier. Best of luck to you, my man!

 

[crossy]

Thanks for the comments.

Yeah i spoke to mm and he helped me out with the cals, as my first priority is to cut bf but its finding the balance of cals on 5 x 5 that i was having difficulty with but should be sorted now if anything i might need to change them around a little but that will come when i see how my body is doing in a month or so .

 

[*Bunny*]

I'll be watching this closely. Some advice... do NOT let the scale be your guide here & worry about a few lbs gained. You have other methods to gauge your progress now.

Best wishes!

 

[crossy]

Day 1 : Week 1

Everything went fine and easy enough apart from bench due to me waiting 25 mins to get on one of the bench`s and still couldnt get on it i did dumbbells instead. I couldnt round all the weights of to the numbers in the starrs excel sheet so i just went to the next closest weight, the numbers below are off the excel sheet.

Squats are my fav today i loved em even though they were abit on the light side. Its hard mentally to keep from shifting from the plan so to speak but im sure it will benefit me in the long run .

Weight today 173.4 (had a 2 day 60th birthday for my mum so i ate more than usial over the weekend)

Overall enjoyed it and am please with my form on the squats i went really low im sure i will be cursing in a few weeks with heavier weight.

All weight in lbs

Squats:

5 X 61
5 X 76
5 X 92
5 X 107
5 X 122

Bench:

5 X 61
5 X 76
5 X 92
5 X 107
5 X 122

Row:

5 X 51
5 X 64
5 X 76
5 X 89
5 X 102

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs

30 Mins Cardio X- Trainer, levels 10-15

Cals/Macros (abit high for me today in the cals department will cut back some tomorrow)

Cals:3110
Fat: 73g
Carb: 278g
Protein: 330g

Protein: 45%
Carbs: 33%
Fat 22%

 

[al420]

Subscribed - good luck bro. Nice workout - are the weights in Kilos?

 

[crossy]

lmao no chance bub im a weak ass mofo. I never did weights before a few months ago and even when i did i never aimed for heavey weights its only last week i started to lift for strengh and size and as you can see from what i lift its not happening as yet . TBH though i think i have totally underestimated myself as todays work out was far far to easy but i figured i better start light and see what happens everyone got to start somehwere right. Sorry to dissapoint

 

[al420]

No worries - saw the bulldog avatar and just guessed - your trying to get stronger is all that matters.

Keep it up.

 

[SgtSlaughter]

Nice workout man!

DO NOT sub barbell bench for Dumbells... it'll screw you up later, wait however long it takes... or bench first if they're always taken...

Whoa 30 minutes of Serious cardio after traininng, lol... you may want to scale that back on training days or just do it on "off" days... you'll most likely want to crawl out of the gym once you start hitting PR's

...BUT... if it's working for you know, I guess keep at it... but if become more fatigued... you know where to start cutting back, or rearranging (to low intesity cardio on off days).

 

[crossy]

Cheers bro. As i said after the workout it felt as if i had hardly done anything which figures with the low weight at the minute, i felt i could do some cardio so i just hit the X-trainer for a while also i had to wait around for the missus to finish her workout for another 30-40 mins which would have meant sitting on my ass. Ile probably go to the hydro pool instead on Wed as my right shoulder is playing me up a little since last week. HIIT tomorrow though, man that shit kills me.

Ile take your advice on the bar and just do that first if the bench is free. Going from last weeks play around with the 5 x 5 Dead lift is going to be my best lift i think followed my squats as i love to do both of these.

Quick question on the Starr workout if you know. On Friday when i do the 1 X 3 adding 2.5% to my current weight ready for the following week i do Rows/Bench/Squat on friday when do i add the weight to the Deads? as it mentions nothing about adding weight to them which obviously you do.

Thanks again Bro

 

[crossy]

Quick update for today:

Was supposed to do HIIT tonight but something important has come up so i had to change my time which was right after dinner (i already ate when i found out) waited aslong as i could squeezed in a 6 mile run an hour after dinner needless to say i got cramps about 5 mins into run had to stop 2 times during run from this. But it was this or no run at all today.

 

[crossy]

Cals/Macros for today:

Still a little high on cals for my likeing and the fat is around 15g to much aswell. Will have to adjust a few things.

Cals:2933
Fat: 85g
Carb: 204g
Protein: 330g

Protein: 47%
Carbs: 26%
Fat 27%

 

[TomoUK]

Quick question on the Starr workout if you know. On Friday when i do the 1 X 3 adding 2.5% to my current weight ready for the following week i do Rows/Bench/Squat on friday when do i add the weight to the Deads? as it mentions nothing about adding weight to them which obviously you do.

Thanks again Bro

you just add progressively to the deads each week, you should be able to cope with 10lb jumps to start with, then maybe drop back to 5lb jumps when it starts getting harder.

your stats and RM's are very similar to mine when i started 5 x 5 in january so it ll be interesting to see how you develop. keep up the good work

 

[crossy]

Cheers m8. I wasnt sure if to just add 2.5% on the deads each week as with the other lifts but it seems a little low to add 2.5% to deads. Will see how i feel tonight as i have them tonight.

 

[crossy]

Another easy session (wish week 4 would come around quicker)

Weight: 170.4 (Go figure 3lb less than Monday whilst i have increased my daily intake of cals by around 800) Dunno what that is about.

Warmup:

5 Mins bike
10 Mins Stretches/air squats

Workout: (again where the excel sheet has given me a number i cannot get i have rounded it to the nearest 5 or 10lb)

All weight in pounds:

Squat:

5 X 61
5 X 76
5 X 92
5 X 92

Military Press:

5 X 45
5 X 54
5 X 63
5 X 72

Dead Lifts:

5 X 115
5 X 138
5 X 161
5 X 184
5 X 200 (did this set by mistake)

Assistance:

4 X 12 of Needsize Abs

Relax

Hydro Pool for 30 mins, trying to sort my shoulder out and lower back (have a slight niggle).

Macros/Cals

Cals:2868
Fat: 79 g
Carb: 195g
Protein: 332g

Protein: 48%
Carbs: 26%
Fat 26%

 

[crossy]

Week 1 - Day 4

Nothing doing today really fairly big workout tomorrow.

Macros/Cals

Cals:2290 (abit low today i might try add a few more before sleep)
Fat: 59g
Carb: 176g
Protein: 252g

Protein: 46%
Carbs: 30%
Fat 46%

 

[carlsuen]

are u adding weight on the abwork or BW?

week 4 will come before u know it.. maybe u could label all your workouts? so that everyone knows where u are.. it'll be less confusing..

 

[crossy]

Cheers bro i will lable them when i get back in tonight.

The Ab work is pretty tough without the weight as im doing the needsize abs the 5 second hold on decline. I will add abit more weight or more reps in week 4.

 

[crossy]

Week 1 Day 5 (why the fuck wont it let me edit my previous posts to edit the days?)

Loved today everything went really smoothly and for the first time this week i actually felt like i did something at the gym. Left cardio today didnt feel the need to do it. Again as always weights are in lbs you can probably add another 5lb to each of the below due to the weights that are available.

Weight Today: 170.6lb (added the whole 2oz since wed)

Squat

5 X 61
5 X 76
5 X 92
5 X 107
3 X 125
8 X 92

Bench (Not busy today so didnt have to sub it for anything )

5 X 61
5 X 76
5 X 92
5 X 107
3 X 125
8 X 92


Row

5 X 46
5 X 58
5 X 70
5 X 81
3 X 95
8 X 70


Assistance:

3 X 6 Dips
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions (45lb)
3 X 12 Needsize Abs

Cals/Macros:

Cals: 2688
Fat: 72g
Carb: 183g
Protein: 317g

Protein: 49%
Carbs: 26%
Fat 25%

 

[crossy]

Havent input my macros for this weekend as i have been ill so i havent a clue what they are with the medication i have been taking etc. Infact im gonna jack inputting the macros on here will just stick to inputting my workouts.

Crossy

 

[s8nlilhlpr]

WOW, nice work on your body recomp thus far!! Looks like a good base to start packing some weight back on to now!

 

[ck2006]

Now I am subscribed to your log.... and all I have to say for now is.....

HOLY SHIT! nice progress!!!!!

 

[crossy]

Thanks . Alot of work to go yet but i am loving every minute of it.

 

[crossy]

Week 2 Day 1

Easy day again really apart from bench my shoulder is playing up still and tweaked it a little during 5th set nearlly causing me to drop it. But still finished the set. (im sure my technique is just shit)

Squat:

5 X 63
5 X 78
5 X 94
5 X 110
5 X 125

Incline Bench:

5 X 63
5 X 78
5 X 94
5 X 110
5 X 125

Row:

5 X 48
5 X 59
5 X 71
5 X 83
5 X 95

Assistance:

4 X 12 Needsize Abs
2 X Weighted Hypers (25lb)

 

[carlsuen]

what seems to be the problem with your shoulder? as i'm resting it now from a weak shoulder.. should have something to do with your daily posture and bench or OHP technique.. get it fixed b4 it's too late.. had to pay my chiro to find out about that..

 

[crossy]

Yeah i think im gonna need to go to the chiro tbh as i have a twinge in my back aswell for some time. I dont know whats with my shoulder it feels like a trapped nerve its ok then its a sudden pain that happens then my shoulder aches. Will go and get it checked.

Thanks

 

[skullcrushin22]

Yeah i think im gonna need to go to the chiro tbh as i have a twinge in my back aswell for some time. I dont know whats with my shoulder it feels like a trapped nerve its ok then its a sudden pain that happens then my shoulder aches. Will go and get it checked.

Thanks

I get that same thing when I shrug very heavy it feels like a pinched nerve in the back of my right shoulder blade. Burns like a mother!

 

[ck2006]

Good morning,

Hope you are feeling better!

 

[crossy]

Thanks hun, feeling better than yesterday but still feel abit ill. Hitting the gym tonight though, deadlifts . What you doing here anyways you got alot of sewing to do today

 

[ck2006]

Thanks hun, feeling better than yesterday but still feel abit ill. Hitting the gym tonight though, deadlifts . What you doing here anyways you got alot of sewing to do today

not sewing today, SHOPPING, yahoo, I will continue the sewing tomorrow. Shopping is more important especially when it isn't grocery

Take it easy at the gym if you not feeling so good.

 

[crossy]

Hope you had a nice day shopping CK?

 

[crossy]

Week 2: Day 2 (as normal all weight in lbs

Weight: 170.2lb (yes lost weight again )

Another easy day but still enjoyed it today felt really good considering i have been ill for a few days.

Squat:

5 X 63
5 X 78
5 X 94
5 X 94

Military Press:

5 X 46
5 X 56
5 X 65
5 X 74

Deadlift:

5 X 118
5 X 141
5 X 165
5 X 188
5 X 200 (couldnt resist a extra set, my favourite lift yet i only get to do it once a week )

Assistance:

3 X 12 Needsize Abs
20 Min Swim
Hydro/Sauna etc.

Crossy

 

[SgtSlaughter]

Nice lifting!

You're only on week 2... give it a few more weeks and you'll beg for more recovery time from the deadlift, lol... once you start pulling PR's it gets tough.

 

[crossy]

Cheers Sarge

I cant wait lol.

Side note i lost weight again i keep upping my cals i guess my metabolism is still going fast. Gonna post about this in teh diet section actually.

 

[s8nlilhlpr]

Sounds like you've boosted your metabolism through the roof! All the muscle you've packed on takes a lot more calories to keep running, then a couple lbs of fat. If your shoulder is still bugging you, get some vids of your lifts up so the vets(mainly coach T) here can check out your form, could be some slight shoulder flaring.

 

[crossy]

Week: 2 day: 3

Weight Today: 169.13lb yes more weight lost yet eating like a fucking horse.

Squat

5 X 63
5 X 78
5 X 94
5 X 110
3 X 129
8 X 94

Bench (Not busy today so didnt have to sub it for anything )

5 X 59
5 X 74
5 X 89
5 X 104
3 X 122
8 X 89


Row

5 X 48
5 X 59
5 X 71
5 X 83
3 X 97
8 X 71


Assistance:

3 X 6 Dips
4 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions (45lb)
3 X 12 Needsize Abs

 

[ck2006]

Week: 2 day: 3

Weight Today: 169.13lb yes more weight lost yet eating like a fucking horse.

Maybe that is why your losing weight a horse eats a lot of hay you know, maybe you should get some protein in, AHAHAHAHA. Yeah you can slap me, hee hee.

 

[crossy]

lol. I wont slap you with the weight i lift you would probably kick my ass On the weight, what i ate alone today i should have been heavier than wed crazy shit suppose i will just keep eating. Going to a italian resteraunt tomorrow night and a a family dinner on sunday so gonna chow down see what i weigh on monday.

 

[ck2006]

lol. I wont slap you with the weight i lift you would probably kick my ass On the weight, what i ate alone today i should have been heavier than wed crazy shit suppose i will just keep eating. Going to a italian resteraunt tomorrow night and a a family dinner on sunday so gonna chow down see what i weigh on monday.

I doubt it but thanks, I ate enough rice krispies squares, that I won't even be looking at the scale tomorrow. I think I found the weight your losing!

 

[skullcrushin22]

The sauna and swimming cant be helping you gain weight. I would stear clear of at least the sauna if your trying to gain.

 

[crossy]

Week 3: Day 1

Todays Workout:

Shoulder struggled again on bench im really thinking about subbing this fir DB, Smith or machine (which is best if i decide to?) I know i should not sub this but my shoulder is giving me grief and i cant risk anything falling on my head)

Weight: Scales were broke in gym so dont know.

Squat:

5 X 64
5 X 80
5 X 97
5 X 113
5 X 129

Incline Bench:

5 X 61
5 X 76
5 X 91
5 X 107
5 X 122

Row:

5 X 49
5 X 61
5 X 73
5 X 85
5 X 98

Assistance:

3 X 12 Needsize Abs
2 X Weighted Hypers (25lb)

 

[carlsuen]

i think u need to give bench a rest or anything that aggravates your shoulder.. seriously.. i haven't benched or MP for 3-4 weeks now.. and i'm slowly healing up.. taking a rest is better than being out of the game cause of injury..

 

[s8nlilhlpr]

^^^ Thats some good advice there. Either drop the weight and work on your form, or drop it completely. You can sub in OH pressing or weighted dips if they don't bother your shoulder. Keep with the same progression on squats and deads though.

 

[ck2006]

Week 3: Day 1

Todays Workout:

Shoulder struggled again on bench im really thinking about subbing this fir DB, Smith or machine (which is best if i decide to?) I know i should not sub this but my shoulder is giving me grief and i cant risk anything falling on my head)

Weight: Scales were broke in gym so dont know.

Squat:

5 X 64
5 X 80
5 X 97
5 X 113
5 X 129

Incline Bench:

5 X 61
5 X 76
5 X 91
5 X 107
5 X 122

Row:

5 X 49
5 X 61
5 X 73
5 X 85
5 X 98

Assistance:

3 X 12 Needsize Abs
2 X Weighted Hypers (25lb)

Sorry to hear about the shoulder, quit weighing yourself for awhile, and what are you eating?

 

[crossy]

Thanks for the advice everyone i think i will just lower the weight a little or maybe keep it the same throughout this week and see hwo i go.

CK:

Cals are around 3000-3100 i upped my carbs some more adding about a extra 100-200g a day fats are pretty low around 25-30% carbs around 40-45% and Protein being around 50-55% depeding on the day. Gonna update with som epics soon again nothing really ahs changed but it is only day 1 of week 3 so expected really.

Crossy

 

[ck2006]

Thanks for the advice everyone i think i will just lower the weight a little or maybe keep it the same throughout this week and see hwo i go.

CK:

Cals are around 3000-3100 i upped my carbs some more adding about a extra 100-200g a day fats are pretty low around 25-30% carbs around 40-45% and Protein being around 50-55% depeding on the day. Gonna update with som epics soon again nothing really ahs changed but it is only day 1 of week 3 so expected really.

Crossy

Looking forward to the pictures!!!!

 

[Ilk]

Great progress Crossy!! Good on you! Before/After pics are amazing!

Have a great day!

 

[crossy]

Thankyou . As i said earlier a long long way to go but not as long as when i first started.

 

[crossy]

Week 3: Day 2:

I ate diffrently today more carbs than normal and abit closer to my workout. Everything was real easy today suprisingly as i am out of t-rex/purecee. I added glutamine to my pre and post workout shakes aswell. I just cannot wait for the weight to start increasing it just dosent feel like im working out through the week.

All weight in pounds and you can always round of the odd numbers to the next highest even number due to weights at the gym.

Squat:

5 X 64
5 X 80
5 X 110
5 X 110

Military Press:

5 X 48
5 X 57
5 X 67
5 X 76

Dead Lifts:

5 X 121
5 X 145
5 X 169
5 X 193
5 X 210 (extra set again as said earlier i like deads so i add a extra set)

Assistance:

3 X 12 Needsize Abs Also fairly easy today so made the 5 count longer.

Overall enjoyed it today, im going to try and eat at similar times again on friday to see if that was the diffrence.

 

[*Bunny*]

Keep it up crossy!

 

[pitbullrocco]

curious........

how are you doing cardio now?

 

[crossy]

Thanks Bunny

pitbullrocco, i havent done any this week as yet. Tomorrow im doing some running. But i tend to mix it weekly some x-trainer then on another day swimming. I try to vary so i dont get bored.

 

[crossy]

First time i felt a little fatigued today all went well though. I dropped a little weigh on the bench till i get my shoulder seen to although i tried a closer grip today and it felt better doing it that way. Not weighed myself for a week now. I am eating alot more carbs aswell pasta/rice etc . PureCee and T-Rex back in diet now WTF is with the PureCee being blue

Squat

5 X 64
5 X 80
5 X 97
5 X 113
3 X 132
8 X 97

Bench

5 X 54
5 X 67
5 X 80
5 X 94
3 X 110
8 X 80


Row

5 X 49
5 X 61
5 X 73
5 X 85
3 X 100
8 X 73


Assistance:

3 X 6 Dips
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions (45lb)
3 X 12 Needsize Abs
3 X 12 Dumbbell Curls (33lb each Dumbbell)

 

[ck2006]

First time i felt a little fatigued today all went well though. I dropped a little weigh on the bench till i get my shoulder seen to although i tried a closer grip today and it felt better doing it that way. Not weighed myself for a week now. I am eating alot more carbs aswell pasta/rice etc . PureCee and T-Rex back in diet now WTF is with the PureCee being blue

Squat

5 X 64
5 X 80
5 X 97
5 X 113
3 X 132
8 X 97

Bench

5 X 54
5 X 67
5 X 80
5 X 94
3 X 110
8 X 80


Row

5 X 49
5 X 61
5 X 73
5 X 85
3 X 100
8 X 73


Assistance:

3 X 6 Dips
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions (45lb)
3 X 12 Needsize Abs
3 X 12 Dumbbell Curls (33lb each Dumbbell)

Workout looks awesome! Good job not weighing yourself, either way it will drive you mad! Now if I could only take my own advice LOL

 

[crossy]

Thanks Hun

I know what you meen about weighing its killed me i feel heavier and look more bloated lately but its expeted i suppose. Gonna take the pics next friday that will be a month since i started the 5 x 5 goes so quick. And Pr`s start next week im gonna feel stupid posting them there that shit lol.

 

[ZGzaZ]

awesome work bro! keep it up!

 

[crossy]

Thanks bro.

 

[Maffiosa]

Just wanted to drop by and say thanks for the encouragement! You’ve mad great progressive yourself I see, very impressive another bro leading by example. Good stuff, congrats!

 

[crossy]

Thanks Bro.

 

[crossy]

Week 4 Day 1

Glad to be at week 4 i can finally start gettin some PR`s this week (Bad ones at that) but im looking forward to it. Todays Workout went really well the bench was easy enough to some guy came over and told me my arms were on a angle (forward slightly which i was not aware of) he shifted my arms so they were strait above me and the lifts seemed easier (although i still felt shoulder) i think i may have been doing this from day 1 maybe that why i screwed my shoulder and struggled with the lifts, saying that i know im better at pulling rather pushing so the weight is still going to be low. I changed my squat stance a little today aswell tried to keep my feet straiter rather than pointed out slightly this also felt better for me. Still not weighed myself im sure im putting it on i defo look heavier whether it be fat or muscle i dunno. Im eating alot more carbs now white rice/pasta potaoes etc. Anyways on to workout:

All weight in lbs

Squats:

5 X 66
5 X 83
5 X 99
5 X 116
5 X 132

Bench:

5 X 55
5 X 69
5 X 83
5 X 96
5 X 110

Row:

5 X 50
5 X 63
5 X 75
5 X 88
5 X 100

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs

 

[al420]

Don;t dog your own PR's bro - your bench max is just as heavy as anyone elses - it;s all relative as you know. Just be proud and have your goals. We all want to push/pull more weight. I don;t think that ever changes.

Good job - start killing those PR's bro

 

[crossy]

Thanks bro. I just read other logs and there bench in to relation to there other lifts is much heavier than mine. My deads may be near there 5rm but there bench is much higher than mine i just can push lol. It will come in time no doubt k to you bro

 

[al420]

The thing that helped me the very most in benching, or any pressing for that matter, was to see it done by a strong guy. Just watch how a big guy takes the weight - how straight and stong their arms stay throughout the lift - not like it is the one place they feel like they may drop the weight. Get mentally strong - kill that shit.

 

[StRoNg_WoN]

Subscribed!

 

[ck2006]

Week 4 Day 1

Glad to be at week 4 i can finally start gettin some PR`s this week (Bad ones at that) but im looking forward to it. Todays Workout went really well the bench was easy enough to some guy came over and told me my arms were on a angle (forward slightly which i was not aware of) he shifted my arms so they were strait above me and the lifts seemed easier (although i still felt shoulder) i think i may have been doing this from day 1 maybe that why i screwed my shoulder and struggled with the lifts, saying that i know im better at pulling rather pushing so the weight is still going to be low. I changed my squat stance a little today aswell tried to keep my feet straiter rather than pointed out slightly this also felt better for me. Still not weighed myself im sure im putting it on i defo look heavier whether it be fat or muscle i dunno. Im eating alot more carbs now white rice/pasta potaoes etc. Anyways on to workout:

All weight in lbs

Squats:

5 X 66
5 X 83
5 X 99
5 X 116
5 X 132

Bench:

5 X 55
5 X 69
5 X 83
5 X 96
5 X 110

Row:

5 X 50
5 X 63
5 X 75
5 X 88
5 X 100

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs

There are no such things as bad PR's!!!!! Don't make me get that whip out!

 

[StRoNg_WoN]

True... I started benching 60lbs for 8... now I can do 185ish for 8... Keep at'r

 

[crossy]

Week 4 Day 2

Good solid workout today felt really good throughout with lifts and technique.

Squat:

5 X 67
5 X 88
5 X 100
5 X 100

Military Press:

5 X 55
5 X 66
5 X 77
5 X 77

Dead Lifts:

5 X 132
5 X 165
5 X 187
5 X 187
5 X 220 PR (Extra set, could have added more weight to this but resisted)

Assistance:

3 X 12 Needsize Abs (Starting to slow down the 5 count)

 

[SgtSlaughter]

Solid lifting bro

 

[crossy]

Cheers Bro

 

[*Bunny*]

Don;t dog your own PR's bro - your bench max is just as heavy as anyone elses - it;s all relative as you know. Just be proud and have your goals. We all want to push/pull more weight. I don;t think that ever changes.

Good job - start killing those PR's bro

For once I am agreeing with your entire post!

Cross, GREAT JOB!
Keep at it. Seriously, if you are not past the point where the scale will not phuck with you, then don't look at it.

Tell yourself on those days your pants are way tight... you're trying to build muscle and increase strength, not to mention eating more carbs ALL with minimal fat gain...

Piece-a-cake right?

 

[pitbullrocco]

yo cross, you have just about motivated me to start my own LOG!! you and sarge....killer dedication!!

is your shoulder still bothering you.....i'm noticing your bench weights have gone down just a pinch? or am i seeing that wrong?

 

[crossy]

Thanks Everyone its good to read other peoples comments

Did someone mention cake

Thanks Bunny, i have not looked at the scale for a couple of weeks now. I have not a clue what i am at the minute but i havent noticed any pants being tight yet, but still have another 5 weeks to run on this. If the gains are minimal i will just run it again instead of a cutter. I still feel i havent got this diet down yet im sure i am not eating enough. I am using fitday but its more about what/how much food, types when etc that i have not got used to. I had my cutting diet down to a "T", trial and error with this one at the minute. Im abit worried about they stubborn fat area on my stomach (the dreaded pouch) its pissing me off its the one bit that i hate now hopefully it will shift sonner or later. I was looking at Yohimburn but gonna leave that for a while yet until i reach my far away goal of 11-12%BF.

PitBull good job on starting a log bro i love the encouragment and advice i am getting on mine its priceless. Your eyes are not playing you up my bench has dropped slightly it just did not feel right at all and with my shoulder giving my abit if hastle i thought it would be wiser to do a weight i was more comfortable with. The last time i did bench on monday it felt good, around 110lb it goes up again this week on friday see how i go. My shoulder has not give me shit for a few days now so fingers crossed its alright.

 

[*Bunny*]

Thanks Bunny, i have not looked at the scale for a couple of weeks now. I have not a clue what i am at the minute but i havent noticed any pants being tight yet, but still have another 5 weeks to run on this, if the gains are minimal i will just run it again. I still feel i havent got this diet down yet im sure i am not eating enough, im using fitday but its more about what food types when etc that i have not got used to. I had my cutting diet down to a "T" trial and error with this at the minute.

Well think of it like this...

"5 X 220 PR (Extra set, could have added more "weight to this but resisted)

&

3 X 12 Needsize Abs (Starting to slow down the 5 count)"

^^ Sounds like you have more in you... to me this means the food should be doing your body good if you are progressing with the weights and not increasing the waist line too much ... BUT... your PRs just started... I'm not sure when the workouts will be getting to that 'difficult' stage to make you WORK but if your strength dips, feel tired, groggy, want a little extra UMPHF for your workout, etc then you may need to eat more, or try it out every now & then. You will be able to judge this better as the weeks go on.

I think it's always about finding what works for you ... i.e. cutting... that diet worked pretty dang good for you... your form, you made minor adjustments that work for you... same with food... think of it as always learning what works for your body, you'll never know unless you make the adjustments.

Yes I said cake

 

[crossy]

I didnt look at it like that Bunny thanks. Them Needsize abs are killers, you can feel them alright. Im pretty sure im gonna have to run this thing again but its all good maybe i will jusr run it for a extra 4-5 weeks.

Thanks again hun appreciated as always.

 

[pitbullrocco]

right right.....are you eating enough carbs, etc.....

hope your shoulder is ok.....heat that bad boy.....and definitely give it a break until it feels ready....

rock n roll bro

 

[al420]

I was given shoulder advice from a very smart rabbit who will remain nameless........... ok, it was Bunny.

Push/press/dig at the shoulder for 10-15 minutes, then ice it for 20min on/20min off. Do this for 3-4 sets per evening and your shoulder will be just fine if it is anything like mine was (injured it doing close grips, didn;t press for 2 weeks). It is much better now. Also - try making an arm motion simaler to a jumping jack where your hands turn over about half way up - this motion is great for the RC and really help me loosen it up after a heavy pressing day.

 

[*Bunny*]

I was given shoulder advice from a very smart rabbit who will remain nameless........... ok, it was Bunny.

Push/press/dig at the shoulder for 10-15 minutes, then ice it for 20min on/20min off. Do this for 3-4 sets per evening and your shoulder will be just fine if it is anything like mine was (injured it doing close grips, didn;t press for 2 weeks). It is much better now. Also - try making an arm motion simaler to a jumping jack where your hands turn over about half way up - this motion is great for the RC and really help me loosen it up after a heavy pressing day.

LOL ... My issue stemmed from incorrect form on Bench & although I swear my form was NOT bad on dips, going too far down tweaked something in my pec minor tie in area ... tossed dips (I know guys will give you shit if you do this, but WATCH YOUR FORM) ... tucked 'bows in for bench and re-learned to close grip bench ... after 2 weeks beat out my PR from improper form... Not bad.

I would say the last 9 out of 10 people with similar injuries have been culprits of improper form when it comes to benching & dips, but just the last 10 I've talked to.

Can you get a massage in you area? Sports or my fave deep tissue? Other than getting a doc's opinion (that should go without saying) the Trigger Point Technique al is referring to is one way massage therapists can treat or have suggested as treatment to issues similar to what you speak of. EVen acupressure technique as well. Generically speaking, the icing helps with the inflamation.You can ask Treil for more specific info on it, I'm sure she'd offer her advice as well.

interesting site I JUST found

http://www.ultimatewatermassage.com/massage-types-trigger-self.htm

Combined positioning and specific finger or thumb pressure into trigger point theraphy in muscle and connective tissue, to reduce the hypersensitivity, muscle spasms and referred pain patterns that characterize the point. Left untreated, such trigger/tender points often lead to restricted and painful movement of entire body regionsThe

 

[crossy]

Thanks for all the advice. Im pretty sure mine has stemmed from shitty form on the bench. But saying that i have a few things i need to get checked one near my neck just left of my spine. It dosent ache all the time just occasionly say when leaning over and supporting my body with my left arm i feel a twinge abit like something is rubbing, pins and needles sorta feeling for a brief few seconds. My shoulder has not been to bad will soon see on fridays lift as the same weight im lifting fri is when i last felt it.

Thanks again everyone

Pitbull my carbs are around 340grams at the minute give or take a few. I tend to eat lower carbs on non training days due to me wanting to stay lean as possible. But i just used Pintocas gainer calc and accoring to that im supposed to be eating over 400grams will check this out more tomorrow though as its just gone 1am here need to sleep some

 

[SgtSlaughter]

I used to bitch and moan til' I passed out about my shoulder pain... then I started close gripping and tucking my elbows (corrected my shitty bench form)



Stay TIGHT as one whole unit throughout all movements.

That's great it's easy still for ya... week 5-7 somewhere in there it hit me and was hard... now (week 9) i'm pretty damn conditioned for a beastly workout (well minus deadlifting...that'd put me out of commision if I did it weekly, lol).

Keep at it bro! It's all about the principals behind the 5x5... keep increasing your lifts as long as you want. I don't use the spreadsheet anymore, that's what it's all about

 

[*Bunny*]

Thanks for all the advice. Im pretty sure mine has stemmed from shitty form on the bench. But saying that i have a few things i need to get checked one near my neck just left of my spine. It dosent ache all the time just occasionly say when leaning over and supporting my body with my left arm i feel a twinge abit like something is rubbing, pins and needles sorta feeling for a brief few seconds. My shoulder has not been to bad will soon see on fridays lift as the same weight im lifting fri is when i last felt it.

Thanks again everyone

Pitbull my carbs are around 340grams at the minute give or take a few. I tend to eat lower carbs on non training days due to me wanting to stay lean as possible. But i just used Pintocas gainer calc and accoring to that im supposed to be eating over 400grams will check this out more tomorrow though as its just gone 1am here need to sleep some

Even with your neck Cross, you can do trigger pt techniqiue. Watch inadvertant/unnecessary tensing the neck when lifting... I do this ALL the time! GUILTY!!!

Just a thought here ... If your "non training days" are the day before your training, i.e. training mon wed fri, lower carb tues thurs sat etc ... when the w/o's get tougher & you feel TIRED/Out of gas (NOT that kind!) you may want to try to load up on carbs day BEFORE your training, even a little bump at 1st ... just a thought ... if you don't understand why ask me to 'splain. Gotta jet... enough of Bunny for the evening...

sorry Ive been MIA though

 

[pitbullrocco]

But i just used Pintocas gainer calc and accoring to that im supposed to be eating over 400grams will check this out more tomorrow though as its just gone 1am here need to sleep some

jeez, where you at? i show you posted at 7p central time.....that would put you in the atlantic ocean somewhere way out there....

getter dun crossy

 

[crossy]

Even with your neck Cross, you can do trigger pt techniqiue. Watch inadvertant/unnecessary tensing the neck when lifting... I do this ALL the time! GUILTY!!!

Just a thought here ... If your "non training days" are the day before your training, i.e. training mon wed fri, lower carb tues thurs sat etc ... when the w/o's get tougher & you feel TIRED/Out of gas (NOT that kind!) you may want to try to load up on carbs day BEFORE your training, even a little bump at 1st ... just a thought ... if you don't understand why ask me to 'splain. Gotta jet... enough of Bunny for the evening...

sorry Ive been MIA though

Im going to get the missus to try the neck rub (aka trigger pt techniqiue) tonight I am sorta doing my carbs the same as you mention at the minute good idea on introducing more on off days once my ass starts getting kicked in the gym.

Pitbull from England m8.

 

[al420]

Im going to get the missus to try the neck rub (aka trigger pt techniqiue) tonight I am sorting doing my carbs the same as you mentione dat the minute good idea on introducing more on off days once my ass starts getting kicked in the gym.

Pitbull from England m8.

I am not a clean bulk expert by any means but I think you need to eat big the day before a heavy training day. IMO

 

[pitbullrocco]

ok, yeah i saw that english bulldog in your profile....its all starting to come to me now....lol

i'm all about 60-100 really good slow burning carbs about 2 hours before workout. i never burn out if i do that.

 

[Maffiosa]

Im going to get the missus to try the neck rub (aka trigger pt techniqiue) tonight I am sorta doing my carbs the same as you mention at the minute good idea on introducing more on off days once my ass starts getting kicked in the gym.

Pitbull from England m8.

Man thats what i need, a 1.5hr massage! Hows the weather in england bro?

 

[crossy]

The weather in England in 1 word is Shit .

No gym tonight gutted . Got home and the missus has become ill so i need to look after her and there was no way of getting to the gym. Dissapointed and i have been up for it all day to get some PR`s. I have ate and then ate some more today for the workout and now i cant go. Its gonna have to be tomorrow day sometime now so updates then.

Everyone have a good weekend.

 

[crossy]

Quick photo update, not much change im afraid (again) Will take front tomorrow. Havent got a clue how to put them side by side.

September:

October:

Crossy

 

[pitbullrocco]

have a grandiful workout!! set some PR's!!!!

 

[crossy]

Thanks bro gonna have a real good workout tomorrow. Gonna be diffrent training through the day aswell instead of the evening.

 

[ck2006]

Quick photo update, not much change im afraid (again) Will take front tomorrow. Havent got a clue how to put them side by side.

September:

October:

Crossy

Actually there is a difference, you waist has slimed down quite a bit and I can see more definition in your arms (shoulders)

WAY TO GO!!!!

I hope the misses feels better soon!

 

[Maffiosa]

Actually there is a difference, you waist has slimed down quite a bit and I can see more definition in your arms (shoulders)

WAY TO GO!!!!

I hope the misses feels better soon!

Ditto, the deffinition in your lower back and waist is very noticeable. Impressive bro, keep rocking it!

 

[crossy]

First time i have trained in the morning and on a saturday (norm fri eve) since i started so was abit wary of strength etc. Warmed up as normal which i noticed i was not as flexible as normal. Warmup squats were abit umcomfy aswell? weird.

Anyways once i got to about the 4th set of squats i was fully warmed up and everything went smooth. Set some new PR`s today with relative ease. Bench form is much better again felt strong throughout. Now Dips i normally struggle with big time as in i get to about 5 and my arms lock lol. But today was alot easier. Anyways workout below.

Squat

5 X 66
5 X 88
5 X 100
5 X 121
3 X 137 PR
8 X 100

Bench

5 X 55
5 X 77
5 X 88
5 X 100
3 X 115
8 X 88


Row

5 X 55
5 X 66
5 X 77
5 X 88
3 X 103 PR
8 X 77


Assistance:

2 X 7 Dips 1 X 8 Dips (normally get to 6 and fail on first/second set) PR
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions (51lb) up 6lb from last week PR
3 X 12 Needsize Abs

 

[*Bunny*]

Quick photo update, not much change im afraid (again)

Seriously look again, closer...
try to look at each body part individually 1st




IMO your traps are more pronounced
Waist smaller, Lats are there, I think you are hunching forward a bit when you pose, Pull it back & stand up straight.
Post delts, can't you see that cut? That separation line wasn't there ...

You look softer in the before pic... look again.

 

[crossy]

I can see a few small changes but nothing to shout home about. I am starting to become more patient though and i know if i stick with it all will be good .

The dreaed front pics i fookin hate these as my stomach is fuckin gross i presume i lost some elasticity in my lower stomach and hopefully when i cut i will lose some of the pouch.

Sept.

Oct.

 

[ck2006]

You can see more definition in your chest and arms and I am telling you the mid section has improved!!!!!

GO CROSSY GO!!!!

 

[crossy]

Thaks for the kind words CK The top part of my abs i can see coming on small amount but my lower stomach is taking a age to shift, it feels more like loose skin than fat although im sure there is fat in there aswell. Im not expecting much change whilst bulking for the next 5 weeks but i want to see a noticabale change in the following weeks after that.

Seperate note im fairly happy that im gaining weight yet still managing to trim down in places. Should i start seeing better gains in the upcoming 5 weeks now im in to PR`s?

Thanks Crossy

 

[pitbullrocco]

traps are looking better too.....

nice work bro, keep it up!

 

[crossy]

Week 5 Day 1

Fell ill today think im getting what the missus had.

Think there is some PR`s in there somewhere will sort that out later.

Squats:

5 X 68
5 X 85
5 X 101
5 X 120
5 X 138

Bench:

5 X 56
5 X 70
5 X 85
5 X 100
5 X 121

Row:

5 X 55
5 X 67
5 X 77
5 X 90
3 X 110 (got weight mixed up)
5 X 103

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs

Crossy