Crossy`s Log: Progression through Starrs 5 x 5

[pitbullrocco]

3 hour traffic delay!!! how did you NOT kill something???? lol

good workout.....like the assistance.....not too much, but enough.....how's your diet coming along?

and HOW 'BOUT THEM COWBOYS! Go Romo!!

 

[crossy]

Thanks guys. Been really busy over the last week so found it hard to keep updating. The last update the dips were wrong i did all 3 sets of 8 fine i just copy and pasted from another workout on my thread. The missus is ill again so no gym tonight will go tomorrow morning instead. Was away at a friends house from fri-sun and ate alot os crappy things pizza, bacon sanwhiches, chips, beer etc. First time i have really pigged out in ages will make up for it this week though. Back on track today though.

As for the traffic some lorrys had crashed on the motorway (think they are called afreeway is usa) a couple of people died and the veichles were all over the morotway so needless to say traffic was not moving for a while.

Will update tomorrow and come visit some threads i havent posted on in a few days, look forward to reading other peoples progress, hopefully people would not have ate as much shit as i have done .

Crossy

 

[crossy]

Week 7 Day 1

Morning workout today felt abit weak today some of the lifts just didnt feel right. I didnt really get a good feed before i went so probably that. Cannot wait till wed for deadlifts defo gonna add abit more weight to them.

Squats:

5 X 71
5 X 88
5 X 106
5 X 123
5 X 143

Bench:

5 X 60
5 X 77
5 X 88
5 X 104
5 X 121

Row:

5 X 55
5 X 66
5 X 81
5 X 100
5 X 110 (felt much better today that previous attempts at this weight)

Assistance:

2 X 12 weighted Hypers (22lb)
3 X 12 Needsize abs

 

[crossy]

Week 7 - Day 2

Ok again today nothing really to hard oh and a 2lb increase on the scales im sure this is all the crap i ate over the weekend though. Overall i have not gained any weight so far obviously even though i have increased my cals from 2000-2200 to over 3000 i am still not getting enough. Gonna run same cals to week 9. Rerun this and add more cals again (gonna need help with this guys and girls).

Squat:

5 X 77
5 X 88
5 X 110
5 X 110

Military Press:

5 X 55
5 X 66
5 X 77
5 X 83 PR

Deadlift:

5 X 148
5 X 176
5 X 210
5 X 242 PR
3 X 265 (extra 3 reps) PR (im losing grip big time i know i can lift more if my grip was not so shitty)


Assistance:

3 X 12 Needsize Abs

 

[pitbullrocco]

you probably need to go at least 3500 to gain consistent weight bro.....i'm 5'8", 164 and i burn 3100 total cals on workout days....so do the math

and get you some straps for those heavy deads or else!!

 

[*Bunny*]

I am a bit baffled right now. I got my RMR tested at my gym today...
Cals burned if I sat and did nothing all day and I was over 2600 cals.
Add lifestyle cals (walking around, work, etc) AND Activity cals (Training) Im going to be over 4K cals a day.

Says I shouldn't go below 2100 cals for weight loss (i.e. CUTTING) so I really need to tweak somethings to find out what works for me. My lowest cal intake was previously 1600-1800 during a cut (before i had all this muscle) ... It's all about testing the waters & learning. You'll figure it out

 

[crossy]

Well i done some calculations and i figured out that to gain 1lb a week it should be just under 4000cals. I should have done this before i started really i just guessed from what my cutting intake was. I am debating what to do as week 9 is nearlly here i was going to try bulk again this time with more cals obviously but i only want to do a smallish bulk for 9 weeks and then do a cut. The dilema is that i would be cutting around christmas which is obviously a bad idea with all the food at that time of year. I dont know if to keep at what i am doing as even though i have not tested im sure my BF% is lower than when i first started in week 1. I have basically been having maintenace cals. Do this for another 7 weeks or so and then bulk over christmas does that make sense? Any ideas?

Thanks

 

[ZGzaZ]

crossy....this is just my opinion, but i think you should put on a ton of quality muscle first then cut later, rather than doing these little 9 week/12 week bulking cycles, you will look much better for it. And it will shorten the time its going to take you to reach your goals.

 

[ck2006]

crossy....this is just my opinion, but i think you should put on a ton of quality muscle first then cut later, rather than doing these little 9 week/12 week bulking cycles, you will look much better for it. And it will shorten the time its going to take you to reach your goals.

I agree, if that is worth anything LOL besides it is winter your storing your fat, um I mean muscle for hybernation.

 

[Czar87]

Hei crossy you might think about going through rippetoes 'starting strength' 3x5 after this, i know it is for beginners but you'll see much more gains in strength and size than 5x5 at this point. In Rippetoes program weights claim a lot faster than in 5x5 wich is better for you cause your not that strong yet and have more potential, you can run rippetoes for like 4 month and put weight on every time you go to the gym.

Check out merceres progress, he started out almost as you ... he has been running it over 4 months now, adding weight every time, very nice read =) http://www.elitefitness.com/forum/showthread.php?t=493781

Rippetoes is the very best for the beginner, run it through, milk it as long as you can and then come back to linear 5x5

http://www.elitefitness.com/forum/showthread.php?t=484815


Good luck