Djeclipse's Intermediate 5x5 take 2.

[Cynical Simian]

I'm proud of you with this diet thing! I think you're finally locking down the missing piece.

Agreed.

A decent amount of that weight loss is, as you probably already know, just water from the reduction in carbs and sodium (although not eating much during your dad's surgery probably played a role as well).

Morning protein: for breakfast, when you're at home, go heavy on the egg whites. Maybe cook and cut up some chicken breasts in advance and make an egg white and chicken (and whatever veggies you want) omelette - that'd be pretty much pure protein.

For your second meal, you're going to have to get away from thinking about things as "morning foods" and just eat some sort of lean meat as your protein here (I would suggest tuna but you don't like fish).

 

[djeclipse]

Agreed.

A decent amount of that weight loss is, as you probably already know, just water from the reduction in carbs and sodium (although not eating much during your dad's surgery probably played a role as well).

I'm sure the not eating part played a role in all of this, lol

Morning protein: for breakfast, when you're at home, go heavy on the egg whites. Maybe cook and cut up some chicken breasts in advance and make an egg white and chicken (and whatever veggies you want) omelette - that'd be pretty much pure protein.

I've been having 3-4 gg whites and one whole egg cooked on the stove before I go to work (omelet style). Then when I get here I eat my oat bran cereal (no honey).

But I a afraid all the eggs/egg whites aren't helping my current condition (as mentioned before I have UC and dairy isn’t good for UC.). So I need some kind of alternative for the protein for now.

For your second meal, you're going to have to get away from thinking about things as "morning foods" and just eat some sort of lean meat as your protein here (I would suggest tuna but you don't like fish).

Already done that, I eat it at 11:30 and it's thought of as meal 2,not morning food. I've been bringing in 3.5 ounces (cooked) of chicken brest (skinlles bonelss) and have an apple. If I don't have the chicken it will be a protein shake.

Tuna is tough, but maybe I will try it... are you talking about canned tuna?

 

[Cynical Simian]

Yeah, canned tuna. Look for "light tuna" (not albacore, which is more expensive and has more mercury) in water (rather than oil). This is another thing for which a Costco membership would be handy.

 

[BiggT]

You can have whey with water in the AM if it doesn't bother your stomach....also, like CS said, you can get away from a 'breakfast food' mentality and have virtually any meat or fish.

 

[Protobuilder]

Oh man, I'm missing a diet discussion? This is something I actually know about. LoL The rest I just make up.

good breakfast idear: do your egg + 3/4 egg whites, then scramble it up w/ 4 oz. of lean beef or ground turkey (that you cooked earlier and stored in teh fridge) and maybe some jalapenos if you like. It's a nice way to get your protein and is easy. Or, buy yourself some turkey ham, slice it or cube it, throw it in the skillet, let it brown while you scramble your eggs, then toss the eggs in w/ the ham, cook, and eat. good times. Or, the old standby: steak and eggs. Nothing better than reheating 4oz. of lean steak, then scrambling eggs over it.

Damn. Now I'm hungry.

 

[BiggT]

I love meat and eggs......I am not recommending this to you DJ, but this morning, I had 4 whole eggs with a 1/4 of ground beef.

 

[djeclipse]

You can have whey with water in the AM if it doesn't bother your stomach....

I'm not exactly sure about the Whey protein and the effects on my stomach, just incase it is a problem that is the reason for eliminating it from meal 2. I'm trying to cut out one dairy product every 2 days and see how it effects me.

also, like CS said, you can get away from a 'breakfast food' mentality and have virtually any meat or fish.

Dam you guys, you've already got me eating oats and all that crap, I even think I am starting to enjoy it (even without the honey).

Now you're going to get me to start eating fish!@ I'm thinking I may bite the bullet and eat some kind of fish for meal one. Any suggestions, I see Salmon mentioned a few times here, is that the way to go?

Also how do you prepare it, I assume with olive oil and no butter?

Thansk again for the diet tips.

 

[BiggT]

You don't even need olive oil, Salmon is rich in healthy fats as it is. I just broil it with a little lemon.

Actually, trout is common breakfast fare in many places, and it is mild....not sure about eating it in excess because I don't know if it is high in mercury...CS would probably be able to give you the low-down.

 

[djeclipse]

Week 2 Day 3 (Fri)

The eating clean is going well, so far I'm just sticking to the chicken as my meat protein for meal one 2, 3 and 5. The weekends are screwing me up though as I'm not on a set schedule and always seem to sleep in past meal one and sometimes 2...

I do seem to have lost some strength especially in bench, 210 x 3 seemed a bit hard I hope I will be able to make the lift for 5 reps today. It is kind of depressing to know I have lost some strength but knowing I will look better at the end.

I guess my goal for this run will be to simply maintain the muscle/strength I gained during the ast run while losing weight/body fat. I do however think there are still some PR's to be made for my squat.

Squat
110 x 5
140 x 5
170 x 5
195 x 5
230 x 3
170 x 8

My right calf was hurting for a few days, it was really bothering me during these sets, hopefully it won't be there today when I lift. I may have been kicked during soccer.

Bench
100 x 5
130 x 5
155 x 5
180 x 5
210 x 3.. felt way too heavy for my liking.
155 x 8

Rows
90 x 5
115 x 5
135 x 5
160 x 5
185 x 3
135 x 8

Dips
20 x 10
20 x 10
20 x 7

Seated dumbell tri extension
65 x 8
65 x 8
65 x 8

Barbell curl (strict form)
70 x 10
70 x 10
70 x 8

 

[s8nlilhlpr]

If you get freshwater trout, they are very mild flavor, I just saute em in a little butter, and squeeze lemon over the top. If you like it crispy, dredge it in seasoned flour first. Far as I know, the mercury content increases with the age, and where the fish was caught/harvested. Young, freshwater fish probably have less than the canned tuna. Congrats on your diet, looks like a great change, now I have to work on mine!

 

[djeclipse]

If you get freshwater trout, they are very mild flavor, I just saute em in a little butter, and squeeze lemon over the top. If you like it crispy, dredge it in seasoned flour first. Far as I know, the mercury content increases with the age, and where the fish was caught/harvested. Young, freshwater fish probably have less than the canned tuna. Congrats on your diet, looks like a great change, now I have to work on mine!

Thanks, I am still on the fence about actually buying some fish and cooking it, maybe one day. I did however bring tuna in a can (light, in water) today for meal 2 instead of the usual chicken.

 

[djeclipse]

Week 3 day 1 (monday)

Weighed myself this morning and I am 187-188lbs. Haven't lost any weight since last thursday, but my waist is down to 38" which is about a .5" loss.

I had a good day at the gym, the energy was there and strength wasn't that bad.

Squats, the pain in my calf (sp?) came back around set 3 and still hurts now, I'm not sure what it is. I got 230 for a set of 5, everything felt good and the last rep went up good till I got to a sticking point about mid way. I pushed through it but it may be a problem in a week or so.

Bench, I wasn't sure if I would make my 210 x 5 lift but it went up pretty good, got all 5 reps and the last rep wasn’t that bad. Maybe because I took it more seriously then the 205 last week.

I was doing my 4th set with 185 and these 2 tools stood right next to my bench, so close I could see them in my peripheral vision. it was f'n annoying. They were going to ask to work in (heard them talking to each other), and were watching me perform my set. At about rep 3 they saw the weight was going up very easy and by rep 4 one said to the other "forget about bench here, lets go over there". After my set I saw them at the smith machine, lol.

Rows were good, nothing special.

There is this one oriental guy (the only person at the gym shorter then me, lol) I usually talk to, he's in his early 40's still looks good, you could tell he's been lifting for a lot of his life. He has commented on my dead lift, squat etc. and today he asked me if I was on "roids" after I told him of the gains I've made since starting the 5x5 lol. I took it as a complement. The sad thing is there are so many people at that gym that are smaller then me, younger then me and are already using.

Squat
115 x 5
145 x 5
170 x 5
200 x 5
230 x 5

bench
105 x 5
135 x 5
160 x 5
185 x 5
210 x 5

Rows
95 x 5
115 x 5
140 x 5
160 x 5
185 x 5

Hypers
30 x 14
30 x 14
30 x 14

Sit ups decline
40 x 14
40 x 14
40 x 14
40 x 14

 

[blut wump]

It can be annoying to know that people think you're using but, since there's no way to present any argument, all you can do is take it as a complement and put it aside. I even got to the stage where my wife decided I was taking steroids and wouldn't take any argument to the contrary so I stopped trying.

When I did finally use, I decided that it was none of her business so never even mentioned it to her. She already 'knew' anyway.

Are you drinking enough water and taking a general multi-vitamin and mineral supplement? Mineral imbalances can give rise to spurious cramps.

 

[djeclipse]

It can be annoying to know that people think you're using but, since there's no way to present any argument, all you can do is take it as a complement and put it aside. I even got to the stage where my wife decided I was taking steroids and wouldn't take any argument to the contrary so I stopped trying.

When I did finally use, I decided that it was none of her business so never even mentioned it to her. She already 'knew' anyway.

I hear ya, though I'm no where near the point where people just assume I am taking steroids, most people probably can't even tell I'm working out, lol

But can certainly see how it would be annoying if people just assumed instead of appreciating all the hard work and effort you've put in over the years.

With him it wasn't in an accusing way, it was general conversation as most people in that gym would probably have answered yes to that question.

Are you drinking enough water and taking a general multi-vitamin and mineral supplement? Mineral imbalances can give rise to spurious cramps.

I drink lots of water, at work I during roughly 2L plus 600ml at the gym and then a bunch more in the evening.

I am not taking any kind of vitamin or mineral supplement. I never know what ones to take and if it will do more harm then good.

Come to think of it though last week I was experiencing a bad muscle twitch in my left tri, it lasted a few days, very annoying.

My calf feels more like a bruise then a cramp, it's strange as there's no bruise there and it went away till I started squatting again yesterday. You think it's a cramp?

 

[Cynical Simian]

Just get a men's multi, maybe one of the "athlete/performance/whatever" ones since some of the regular ones seem to be based on outdated recommended values (at least here in the U.S.).

Fish oil is another thing you should probably be taking as a "general health" supplement.

As usual, Costco would be an excellent (and cheap) place to buy them.

 

[anotherbutters]

If you get asked whether you're using gear again, just say "No, I just know how to train"

 

[djeclipse]

Week 3 Day 2 (Wed)

Had a good day in the gym, monday was so hot in there so today I wore my t-top, as one thing I can't stand is deadlifting when your shirt is soaked and sticking to you. I felt weird as I usually wear a baggy shirt, sleeves down to my elbows etc. In the end I'm glad I stuck with the t-top as it was dam hot in there.

Military press felt good, got all reps in.

Deadlift felt good, there were a few people watching me as I did my 3rd, one guy on bench watched me load up for my last set and kept looking over waiting for me to do my set. When I started my last set there were a few people watching, literally staring as if I was pulling off some unbelievable feat, lol I think I am becoming an attention whore.

I was able to hold 270 with regular grip for 5 reps (hook grip doesn't seem to work for me), after that I had to switch to mixed grip.

Squat
115 x 5
145 x 5
170 x 5
170 x 5

Standing military press
85 x 5
105 x 5
120 x 5
137.5 x 5

Deadlift
225 x 5
270 x 5
315 x 5 (mixed grip)
360 x 5

Chins
5 x 6
5 x 6
5 x 6

Needsize crunches
bw x 5
bw x 5
bw x 5
bw x 5.... I a going to buy a stop watch and hold it while doing these to make sure I hold for a full 5 second count as I think at the end I am cheating.

I also decided to do some grip work, I think will try to throw it in there at the end of monday and wed.

Seated Barbell wrist curls
40 x 15
50 x 12
60 x 12
60 x 12

 

[djeclipse]

Diet.

I've been doing pretty good as far as my diet goes, I did cheat 2 days so far, 2 weeks ago it was my buddies wedding, italian which means literally 8 courses, lots of food. We literally ate for 1.5hrs straight, lol

And Tuesday was my b-day soi had some good chicken parm and cake.

Aside form that I've been very strict, measuring and weighing all my meals etc.

I've stayed the same weight 188lbs for the past week, I'm wondering if I should reduce something or wait another week to see if a full week without cheating has any effect.

 

[silver_shadow]

Had a good day in the gym, monday was so hot in there so today I wore my t-top, as one thing I can't stand is deadlifting when your shirt is soaked and sticking to you. I felt weird as I usually wear a baggy shirt, sleeves down to my elbows etc. In the end I'm glad I stuck with the t-top as it was dam hot in there.

always remember A & F is the coolest!

 

[djeclipse]

always remember A & F is the coolest!

Ya, I just wrote A&F in black marker on the front and back of the shirt so I could fit in.

 

[silver_shadow]

Ya, I just wrote A&F in black marker on the front and back of the shirt so I could fit in.

waitaminit! weren't you wearing a black tshirt?!

 

[djeclipse]

waitaminit! weren't you wearing a black tshirt?!

It was greay, black on grey = extra cool.

 

[Cynical Simian]

I've stayed the same weight 188lbs for the past week, I'm wondering if I should reduce something or wait another week to see if a full week without cheating has any effect.

I'd say wait a week. Are you doing any cardio? If not, you might want to add some rather than subtracting more calories.

Re: workout. Not much to say on the reramp; looks like that's going well.

I've been considering using a stopwatch (I always use one to time rest between sets anyway) to time Needsize abs but it struck me as impractical. Now I'm looking at digital timers on amazon and think I may have found what I need, especially if I get one with a magnet that I can just stick on my power rack (where I set up my decline ab bench for them). Something like that might be what you're looking for as well, since you could place it on the floor next to you or somewhere else nearby and still be able to read the digits.

What are you doing for grip work?

 

[djeclipse]

I'd say wait a week. Are you doing any cardio? If not, you might want to add some rather than subtracting more calories.

I am now playing soccer once a week (have a game tonight), and that's about it for cardio. But it looks like I'll be getting tons of playing time so I'll be burning a lot of calories that day.

Re: workout. Not much to say on the reramp; looks like that's going well.

I've been considering using a stopwatch (I always use one to time rest between sets anyway) to time Needsize abs but it struck me as impractical. Now I'm looking at digital timers on amazon and think I may have found what I need, especially if I get one with a magnet that I can just stick on my power rack (where I set up my decline ab bench for them). Something like that might be what you're looking for as well, since you could place it on the floor next to you or somewhere else nearby and still be able to read the digits.

I tried facing the decline bench towards the clock so I could see the second hand but I found myself trying to twist my body to see it. I think if I can have it in my hand and look at it while in the "hold" position it will work best. When start adding weight again I'll have to figure something out.

Because without the stop watch near the end I think my 5 second count may speed up a little as it burns like a MOFO!

What are you doing for grip work?

I just threw in a few sets of these at the end.

http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html

I can do them fast and they don't take a lot of energy. We'll see how it goes. the 270 x 5 is the most I've been able to hang on to with regular grip.

 

[Shades McCool]

How has the Intermediate 5x5 treated you overall with strength gains? I am starting it in a little over a week and using it for the summer. Are you happy with the results?

 

[djeclipse]

How has the Intermediate 5x5 treated you overall with strength gains? I am starting it in a little over a week and using it for the summer. Are you happy with the results?

Back on post 118 in this journal I made a summary of my second run and my over all gains since starting the intermediate 5x5 in mid jan (4 month's ago).

Here is a recap of the last run's progress in the 5 rep range.

Squat... didn't really make any gains on these as far as weight goes but my depth s much better and I am now doing a full ATF squat. 230 to 242.5lbs = 12.5lbs

Bench 197.5 to 220 = 22.5lbs

Rows... I switched my grip from underhand to overhand so again it was more of a form thing. 180 to 195 =15lbs

Military press 127.5 to 140 = 12.5lbs

Deadlift 335 to 370 = 35lbs

If you look at the bigger picture back to my first run I started in on jan 17th I the gains are as follows (in the 5 rep range).

Body Weight 190-195lbs (wasn't looking to gain wight).

Squat +62.5lbs

Bench +37.5lbs

Rows +45lbs

Military press +25lbs

Deadlift + 65lbs

Not bad for 4.5-5 month's and missing 2 weeks due to being sick.

I will set my weights pretty conservatively as I haven’t been eating much in the last week or so. I will hit most of my current PR's in week 5 instead of week 4.

3rd time's a charm right?

Of course with the strength has come size, everything is bigger, my back really filled out from all the rows, traps grew from the deadlifts etc. And best of all instead of suffering through ridiculous sets of curls and tri extensions, my bies and tries have grown even with the 3 sets on friday of isolation I give them.

Over all I am extremely impressed with the results of the 5x5 training, it’s like nothing I’ve ever done before and it simply works. I've watched as others in the gym have stayed lifting the same weights while I have made gains and am now stronger then they are.

And the best part is after the first week your body gets used to the amount of work it's doing so you're hardly sore.

The first 2 runs though the program my diet was shit, all candy and crap, not enough protein, and I still made gains.

One mistake I made (other then eating like crap) was my first run through I didn't follow the program as laid out, I added curls on wed, and didn't set my current maxes back 4 weeks, added weight to my drop off sets on friday, extra reps etc.. If you decide to run the program, run it as is, give your self 4 weeks to ramp the weights up, don't do any extra reps, sets etc.

Do it as is and you'll see results.
Make a journal here and the people here will give you help,suggestions, encouragemnt etc.

Hope this helped.

PS, props to madcow.

 

[Shades McCool]

I have a thread on here towards the bottom of the page. I am currently about 179.5lbs and I would love to gain a solid 10-15lbs. The only "max" I have is bench and it is 315. I would love to see that number grow some!

 

[djeclipse]

I have a thread on here towards the bottom of the page. I am currently about 179.5lbs and I would love to gain a solid 10-15lbs. The only "max" I have is bench and it is 315. I would love to see that number grow some!

I wasn’t trying to gain any weight. I wanted to either stay the same weight or loose some, but as madcow says to gain weight all you have to do is eat. If the training is good you will gain muscle, if the training is shit you will fain fat.

Just form the journals on this board you know the training is good so it's just up to you to eat (preferably better then I was eating, lol).

I haven't tested my one rep maxes so I have no clue what they are but 315 is a good bench press, especially at 179.

But to put it in perspective, when I first started in mid Jan, 185 x 4 hard reps was my max, that puts my one rep max at what, 200 or so? Now 4 month's later 185 x 5 is one of my warm up sets and my 5 rep max is 220 (or it was, hopefully I'll still be able to hit it in 2 weeks time). That's +20lbs on my old one rep max plus 4 reps... (estimated).

 

[djeclipse]

Take a day the week before you start the 5x5 to find your current 5 rep maxes, make sure your squats are full ATF, rows are parallel to the ground, form is good on everything for the weight you're using.

If you can make daily updates (mon, wed, fri) to your journal and keep us posted, it helps to get encouragement from others here.

 

[Shades McCool]

Yeah next week I have finals to wrap up my first year in medical school so it will be a good week to get some good five rep maxes.

This summer I am going increase my calories while still eating relatively clean. It's going to be a lot of fun!

You have made some great progress. Make sure you keep up with my thread to give me your advice.

 

[djeclipse]

Yeah next week I have finals to wrap up my first year in medical school so it will be a good week to get some good five rep maxes.

This summer I am going increase my calories while still eating relatively clean. It's going to be a lot of fun!

You have made some great progress. Make sure you keep up with my thread to give me your advice.

For sure, though there are much better qualified people to give you advice then myself.

Good luck.

 

[Shades McCool]

I like listening to everyone who has experience with the workout! That's the premise of this community!

 

[Shades McCool]

Here is the link to my thread.

 

[xblitz44x]

my 5 rep max is 220 (or it was, hopefully I'll still be able to hit it in 2 weeks time). That's +20lbs on my old one rep max plus 4 reps... (estimated).

Ahhem: 225. You can get 225 for 5, you just happened to have a shitty week to attempt it.

 

[djeclipse]

Ahhem: 225. You can get 225 for 5, you just happened to have a shitty week to attempt it.

Thanks for the encouragement but would have, could have, should have... you know the old saying, "if my aunt had a sack she'd be my uncle".

Until I actually do it, it doesn't count, as 225 for 3 felt prety heavy. It's going to be a bit of a mental block for me as well.

 

[anotherbutters]

Great progress DJ. It's good to look back once in a while. Well, apart from when you're always injured

I didn't like the hook grip at first and it kept coming open, but I concentrated on pressing my first two fingers down on my thumb for a few weeks and it was a LOT better. I find chalk helps a lot too. I haven't tried mixed grip for a while, but I don't remember it being as good as what my hook grip is now and your thumbs get used to the crushing. Give them another go, maybe on the warmup sets.

For timing your Needsize abs, can't you just breathe in and out slowly and count each breath? It doesn't matter if it's 5 seconds or 4 or 6, so long as it's fairly consistent from week to week and counting breaths is a lot easier than straining to look at a watch face. It works for me for the curlups.

 

[Protobuilder]

It's nice to be reminded of your progress, which was quite good. I want to be just like you when I grow up. LoL Seriously though, your strength gains were great, IMO. Now when are you gonna' post some more workouts and cut the chit-chat?

 

[Shades McCool]

Yo DJ, just letting you know that I put some workout stuff up on my thread. LIFT HARD!

 

[djeclipse]

Great progress DJ. It's good to look back once in a while. Well, apart from when you're always injured

Thanks, I did post it a while ago but I guess it got lost in the great debate about oats and honey, lol

Being injured does suck, so far I've bene lucky not to have any major problems, though I am pretty sore after soccer last night, must be getting old.

I didn't like the hook grip at first and it kept coming open, but I concentrated on pressing my first two fingers down on my thumb for a few weeks and it was a LOT better. I find chalk helps a lot too. I haven't tried mixed grip for a while, but I don't remember it being as good as what my hook grip is now and your thumbs get used to the crushing. Give them another go, maybe on the warmup sets.

For timing your Needsize abs, can't you just breathe in and out slowly and count each breath? It doesn't matter if it's 5 seconds or 4 or 6, so long as it's fairly consistent from week to week and counting breaths is a lot easier than straining to look at a watch face. It works for me for the curlups.

I usually try to hook grip for warm ups and it just doesn't feel right. I always use chalk though.

For the crunches, I am anal, I want to make sure every rep is held for exactly 5 seconds. I don't think it will be a problem to hold a stop watch while doing them. We'll see next wed.

 

[djeclipse]

It's nice to be reminded of your progress, which was quite good. I want to be just like you when I grow up. LoL Seriously though, your strength gains were great, IMO.

Trust me, you don't want to be like me when you grow up, I have a 39" gut (38" now) and it’s nor pretty, lol.

Like I said, I am more then happy with my strength gains so far on this program. And the best part of it is the only supplement I took was a protein shake post work out, I didn’t have to spend a fortune on Nox20 or what ever the fuck it's called, and all that other crap most people at the gym are taking just to "get a good pump" or what ever. Just eat, lift repeat.

Now when are you gonna' post some more workouts and cut the chit-chat?

The work outs are there, they're just hidden between my daily rumblings...

This morning I was 186.8lbs.

 

[djeclipse]

This moring's weight was 186.0lbs. So it looks like I am still losing the weight. My stomach/gut is down to 37.5".

Unfortunately I think in order to really get rid of the love handles and gut I will have to drop down to 175lbs (maybe even less). Which is fine it's just I know it will behard to keep my lifts the same.

I found this form madcow website, it's a new summer update.

Quote from madcows website:
Since Summer is on it's way I added a bit of explanation and verbiage to the Linear/Intermediate version to address the headwind that loss of body weight creates in the progression. Basically, bodyweight (even all fat) has an effect on physics/leverage/mechanics (or simply strength performance). If you are dropping weight, your targeted 5RM is actually a PR if you drop bodyweight by the time you get there. So you can start lighter or make smaller jumps on the way up. This headwind is more pronounced for more experienced lifters.

If you are really making an effort to lose weight and using this program you might want to start significantly lighter or make smaller jumps week to week (i.e. take 6 weeks to reach your current 5RM rather than 4 weeks). Basically the same 200lbs 5 rep max squat at a bodyweight of 200 is a stronger lift at a lighter bodyweight. So if you are dropping bodyweight, you probably want think about starting lower because your 5RM estimates won't be accurate as your bodyweight changes and to get a reasonable shot at progression you don't want to be starting too high (that said, the less experienced the lifter they might have enough tailwind from their junior amount of experience to override a fair degree of headwind from bodyweight dropping).

It would be nice to keep my lifts the same (or even increase them) while losing all this bodyfat.

 

[djeclipse]

Back to the lifting.

Week 3 Day 3 (Fri)

For dips I tried the weighted belt thing with the chain swinging between your legs to hold the weight. I'm not sure if I liked it as it caused me to lean forward a little which didn’t feel that great on my shoulders.

When I hold the dumbell with my legs I seem to be more upright and it feels a little better on the joints. I'm not sure what i’ll use next week.

Squat
115 x 5
145 x 5
170 x 5
200 x 5
235 x 3
170 x 8

Bench
105 x 5
135 x 5
160 x 5
185 x 5
215 x 3
160 x 8

Rows
95 x 5
115 x 5
140 x 5
160 x 5
190 x 3
140 x 8

Dips (with belt)
25 x 7
25 x 7
25 x 7

Seated tricept extension
65 x 9
65 x 9
65 x 9

Barbell curl (strict form)
70 x 7 Screwed up, should have been 75lbs
75 x 7
75 x 8

I hope I can make all my lifts today (monday), especially bench.

 

[Shades McCool]

Looks like good hard work! You'll get your numbers today, I know it. Just go in and take care of business.

 

[djeclipse]

Looks like good hard work! You'll get your numbers today, I know it. Just go in and take care of business.

Thanks for the encouragement, we'll see how it goes. For bench, my max was 220 x 5 but since I've started dieting/ eating clean (anD losing weight) getting these weights to move like before seems a little harder.

 

[silver_shadow]

i'm not really sure how useful creatine is actually, but i had some lying around the last time i was cutting. i was feeling pretty fucked up with lack of energy even though i was carbing up before workouts. so i tried a tsp of creatine around 45 mins before workouts and it seems to have worked alright.

 

[djeclipse]

i'm not really sure how useful creatine is actually, but i had some lying around the last time i was cutting. i was feeling pretty fucked up with lack of energy even though i was carbing up before workouts. so i tried a tsp of creatine around 45 mins before workouts and it seems to have worked alright.

Thanks for the suggestion but I will not take anything as far as creatine or anyother supliament goes, just a protien shake pre and post workout.

With my U/C my insides are already screwed up enough and I don't think the creatine would be a good idea. Not to mention the prednazone i'm taking... I hate that shit.

 

[xblitz44x]

I hope I can make all my lifts today (monday), especially bench.

So did you make your lifts?

 

[djeclipse]

So did you make your lifts?

I am getting to that, lol

 

[djeclipse]

Sorry, this was hard to type out at work today, we're buisy...

Week 4 Day 1 (mon)

I was helping my Gf's dad dig around the pool and got a nice blister on the palm of my hand. I didn't think it would bother me, but after my first set on bench I realized that the blister is right where the bar goes. I wasn't going to let something like a blister stop my from lifting so I went and got some tape to put over it. The last 2 sets of bench hurt like hell but I managed.

Squat, I was able to get all my reps in at, my last rep fo the last set went up slow but steady, I am ready for some PR's in this lift and it's about time.

I was working in with this kid who would load up the bar with 3 plates and do 1/4 squats. He saw me doing full ATF squats but never questioned them. He seemed surprised when he asked mw what I want on the bar for my last rep and I said 2 plates and a 5. Oh well, at least he let me work in as there is only one squat rack in the gym.

Bench, for my last set I took a good rest and contemplated asking for a spot just incase. But then I told myself that 220 x 5 is my max and asking for a spot just incase is one step towards failure...so I said fuck it and did the lift. The 4th rep went up slow but there was no way I was letting 215 x 5 defeat me. It went up really slow but I made it past my sticking point and finished the rep to lockout (never have trouble with lockout, it's always mid way).

It was hard earned but I got it. I am not sure about 220 x 5 next week though.

Rows, these went well, my last rep of the last set I kind of moved my body up mor then I would have liked, I will work on that next time.

Squat
120 x 5
145 x 5
175 x 5
205 x 5
235 x 5

Bench
105 x 5
135 x 5
160 x 5
190 x 5
215 x 5

Rows
95 x 5
120 x 5
145 x 5
165 x 5
190 x 5

Hypers
30 x 15
30 x 15
30 x 15

Sit ups Decline
40 x 15
40 x 15
40 x 15
40 x 15

wrist curls for grip
50 x 16
60 x 12
60 x 10

I hope the blister heals enough for deads wednesday.

I am also not sure what to do for bench, I don't know if I am going to make 220 x 5 next week, maybe I should go for 217.5 x 5 instead?

Also I was thinking about taking a mini deload week next week. I'll finish up this week, then on monday go in and do light volume, maybe a heavy single or something for each lift. Take Wed off and then repeat this fridays workout again. the continue on with the 5x5. Just to give my body a light rest.

Any comments?

 

[djeclipse]

Week 4 Day 2 (WED)

I am now down to 185.0lbs (1 lb down form monday), that's about 10lbs in roughly 3 weeks.

Military press felt fine, 140 x 5 was a good set, the last rep was hard getting past my sticking point but I got it and I felt much better as far as stability goes since the last time I lifted that weight (142.5 is my 5 rep max) So my core/ stabiliser muscles must be getting stronger.

Dealift was hard after losing 10lbs. I really didn't think it would make that much of a difference but 325 x 5 felt heavy and 370 x 5 felt heavier than my failed attempt at 380 x 5 a while back. But none the less I was able to get 2x my body weight for 5 reps. 370 x 5 matches my PR for deads.

I am a complete moron. At least once a week I screw the weights up and put a 2.5lb plate instead of a 5lb plate (the ones at my gym have ruber on them so they are almost the same size). This week it wa for my 3rd set of deads. I put a 2.5 on one side and a 5 on the other. It kind of felt funny when I lifted but I did the set anyway. Now I feel a slight pain in my right side of my lower back. I suck.

Squat
120 x 5
145 x 5
175 x 5
175 x 5

Standing Military Press
90 x 5
105 x 5
125 x 5
140 x 5

deads
230 x 5
280 x 5 (regular grip) this is a PR as far as grip goes.
325 x 5 (mixed grip)
370 x 5

Chins
7.5 x 5
7.5 x 5
7.5 x 5

Needsize crunches
0 x 5
0 x 5
0 x 5
0 x 5

These felt much better, I bought a stop watch after the workout, if I can hold each rep for 5 full seconds I will add weight next time.

Wrist curls
50 x 12
60 x 12
70 x 7

Since I am looking weight/fat I realize now I won't be able to make the gains I expected to make (225 x 5 for bench was the main goal). SoI think I may have to start slowing down the progress and add 2.5lbs to bench instead of 5. Maybe only 5lbs to deads instead of the 10 before.

And the PR's will probably be few and far between, if they happen at all.

It is a little discouraging but I really want to get rid of this fat.

 

[Tweakle]

that's about 10lbs in roughly 3 weeks

that's great progress... for added motivation I reccomend you watch the shitty canadian weight loss programs they show on life network, when you see the average Manitee loses maybe 5lbs in 2 months it puts it in perspective.

just focus on maintaining strength while the fat comes off otherwise it becomes depressing (and you might increase your chance of injury by cheating reps to 'progress')

 

[djeclipse]

that's great progress... for added motivation I reccomend you watch the shitty canadian weight loss programs they show on life network, when you see the average Manitee loses maybe 5lbs in 2 months it puts it in perspective.

Thanks, I try not to watch the life network, though my GF seems to always find it.

I owe it all to you and the rest of the people that helped me with my diet (and training) in this thread. I would be seriously lost without all the great advice.

just focus on maintaining strength while the fat comes off otherwise it becomes depressing (and you might increase your chance of injury by cheating reps to 'progress')

I realize this now. The question now is what to do as far as weight selection.

 

[xblitz44x]

I realize this now. The question now is what to do as far as weight selection.

I've always wondered about this myself. What kind of weight selection would you use to maintain strength while cutting? The same weights every week wouldn't make much sense.

 

[blut wump]

As ever, keep going until you stall and reset.

 

[djeclipse]

I've always wondered about this myself. What kind of weight selection would you use to maintain strength while cutting? The same weights every week wouldn't make much sense.

But if you kept droppig weight and kept your lifts exactly the same you would in a sense still be gaining. As it says on madcows wbsite...

Basically the same 200lbs 5 rep max squat at a bodyweight of 200 is a stronger lift at a lighter bodyweight.

 

[Tweakle]

my gf is the opposite, she always grabs the remote when I put on a fatumentory.. I have to watch them by myself

you deserve all the credit , we just offered some advice but you're the guy who cleaned up his diet and dieting is hard work.

Stick with it and I guarentee another 10-15lbs down the road you'll look twice as good as you do now - unless you're packing 200lbs+ of muscle it's hard to look like a lifter at a higher bf%

 

[djeclipse]

As ever, keep going until you stall and reset.

I was thinking of taking smaller increases and whe I don't make my reps I will just try to add a rep the next week. if that fails I will reset.

 

[djeclipse]

my gf is the opposite, she always grabs the remote when I put on a fatumentory.. I have to watch them by myself

At least she's not making you watch "so you think you can dance"

you deserve all the credit , we just offered some advice but you're the guy who cleaned up his diet and dieting is hard work.

Stick with it and I guarentee another 10-15lbs down the road you'll look twice as good as you do now - unless you're packing 200lbs+ of muscle it's hard to look like a lifter at a higher bf%

I am the one doing it, but with out you peeps I'd never be able to get my diet sorted like this. It's still not perfect, but good enough for now.

It's not as hard as I thought. The first week or so I was hungry, now I am satisfied most of the time.

Unfortunately I think I may need to loose another 10-15lbs just to get rid of the gut, it is smaller but no where near being gone. I am starting to see a glimpse of that vain going down the bie, hopefully it will be a bit more pronounced in a weeks time.

 

[blut wump]

I was thinking of taking smaller increases and whe I don't make my reps I will just try to add a rep the next week. if that fails I will reset.

That'll be good too and is harder work than resetting. Either way is good. My personal preference for first choice is what you describe but if energy levels are low it might not be the better choice.

 

[Cynical Simian]

I agree with Tweakle: it may sound patronizing, but you've made some really impressive changes in a very short period of time.

And, while I'm agreeing with people, I'll agree with BW as well. Put those microplates to good use and attempt small increases. And even if your strength just stays the same or increases a little bit in the next couple months of cutting, you'll be well-positioned to blow by your PRs when you increase the cals to maintain/gain weight.

 

[djeclipse]

Thanks.

So for tomorrows workout I will try my tripples with 240 for squat, 217.5 for bench and 192.5 for rows...

Then I will do lots of cable cross overs for my inner pecs

 

[blut wump]

I prefer one-legged backwards-bending flyes. They superset well with alternate cheek squeezes.

 

[djeclipse]

I prefer one-legged backwards-bending flyes. They superset well with alternate cheek squeezes.

Cool, I will try that today, thanks.

After playing soccer last night I am now 183.5, that's 1.5lb drop in a day, that's not good right?

It seems after every game I loose a little. This week was the first time we had a practise and a game in the same week, so 2 days of cardio.

I also realised that the team sucks ass, it's like watching 5 year olds play, they all follow the ball and noone knows how to play position. At first I was just happy to be playing again and getting some cardio in, but after yesterdays game it’s getting frustrating.

 

[xblitz44x]

Cool, I will try that today, thanks.

After playing soccer lat night I am now 183.5, that's 1.5lb drop in a day, that's not good right?

A lot of that could be water. I've found that it's more accurate to test your weight at the same time of day, once a week. Trying to gauge daily progress is tough.

 

[djeclipse]

A lot of that could be water. I've found that it's more accurate to test your weight at the same time of day, once a week. Trying to gauge daily progress is tough.

True, it is probbaly water. I weight myself every morning at roughly the same time...

 

[anotherbutters]

I got myself some digital scales with an accuracy of 0.1lb and I've found that I can fluctuate 2-3lb either way in a couple of days without much of a reason. Weighing myself once a week just wouldn't work because I could hit a dip one week and a peak the next.

I just weigh myself every morning at the same time and write it down on the same scrap of paper. The general trend is in the right direction so I'm happy. Digital scales rock!

 

[djeclipse]

I got myself some digital scales with an accuracy of 0.1lb and I've found that I can fluctuate 2-3lb either way in a couple of days without much of a reason. Weighing myself once a week just wouldn't work because I could hit a dip one week and a peak the next.

I just weigh myself every morning at the same time and write it down on the same scrap of paper. The general trend is in the right direction so I'm happy. Digital scales rock!

Same here, I have the digital scale and do the same thing every morning.

It also has the body fat % but I can't see it being accurate at all so don't use it.

 

[Cynical Simian]

I do exactly the same thing, AB and DJ. And yes, digital scales rock. I have 5 of them of various resolutions.

DJ, is your energy still pretty good? A lot of the weight, as you know, is water from eating less sodium/carbs and sweating during soccer, but if you're losing more than a pound or two per week you might want to increase the cals a bit.

 

[djeclipse]

Energy so far seems to be ok...

If I do up the calories what should I add, protien or carbs?

 

[Cynical Simian]

In general I'd say protein since if I remember correctly it was still relatively low in comparison to the other macros. But if you're having trouble getting through workouts, adding more carbs beforehand might be worth a try. Recovery obviously will be poorer in a caloric deficit, but prioritizing the time before/after your workout calorie-wise will likely help a bit.

 

[xblitz44x]

Healthy fats wouldn't be a bad idea since it tends to keep insulin lower than a carb meal.

 

[anotherbutters]

Healthy fats wouldn't be a bad idea since it tends to keep insulin lower than a carb meal.

I hadn't thought about that. Good tip, xblitz!

And yes, digital scales rock. I have 5 of them of various resolutions.

Have you tried stacking them and seeing if the sum of their readings matches their standalone readings? Sorry, I'm just the kind of person that wouldn't be able to resist

 

[djeclipse]

In general I'd say protein since if I remember correctly it was still relatively low in comparison to the other macros. But if you're having trouble getting through workouts, adding more carbs beforehand might be worth a try. Recovery obviously will be poorer in a caloric deficit, but prioritizing the time before/after your workout calorie-wise will likely help a bit.

Here is my current diet, I made a few changes to remove dairy etc.

Breakfast 9:00am
3.5oz chicken cooked
1 serving (30g) of oat bran cerial (no honey)
Cals = 305
Fat = 10 g
Carbs = 20g
Prot. = 33g

Meal 2 11:30
1 can tuna fish
1 small apple
Cals = 189
Fat = 1 g
Carbs = 16g
Prot. = 30g

Lunch 1:30
Chickn pita extra chicken
Salad
Cals = 636
Fat = 16 g
Carbs = 66g
Prot. = 54g

Meal 4:30
1/3 cup oats
50g almonds
Protien shake
Cals = 492
Fat = 19 g
Carbs = 39g
Prot. = 37g

Dinner
6oz chicken
Mixed veggies, steamed
1 serving brown rice
Cals = 493
Fat = 1 g
Carbs = 36g
Prot. = 54g

Total =
Cals = 2115
Fat = 47 g
Carbs = 177g
Prot. = 195g

On workout days I have a kiwi on my way ot the gym and PW shake

Cals = 164
Fat = 2 g
Carbs = 13g
Prot. = 24g

I already have more protien then carbs, if i were to add come fat what do I eat to add it? Or is 47g's enough?

 

[xblitz44x]

You could add some peanut butter between your dinner and bedtime. Or some reduced fat cottage cheese (2%). Peanut butter packs 16 grams of fat and 180 calories per 2 tablespoons.

 

[djeclipse]

You could add some peanut butter between your dinner and bedtime. Or some reduced fat cottage cheese (2%). Peanut butter packs 16 grams of fat and 180 calories per 2 tablespoons.

So just 2 table spoons out of the jar? Are those flat table spoons or heaping?

 

[djeclipse]

Week 4 Day 3 (fri)

For dips I went back to using the dumbbell and it felt much better. I also looked in the mirror for one rep at the bottom and I see that I way past 90deg at the bottom. I m not getting any pain so I will stick with this full ROM.

Squats and bench were hard but I got all reps.

Squat
120 x 5
145 x 5
175 x 5
205 x 5
240 x 5
175 x 8

Bench
105 x 5
135 x 5
160 x 5
190 x 5
215.7 x 5... 3 good hard reps, I hope I can make all 5 today.
160 x 8

Rows
95 x 5
120 x 5
145 x 5
165 x 5
192.5 x 5
145 x 8

Dips
25 x 8
25 x 8
25 x 8

Seated dimbell extension
70 x 8
70 x 8
70 x 8

Barbell curls Strict form
75 x 8
75 x 8
75 x 8

Today (monday) I weighed in at 184.6lbs

 

[Protobuilder]

Nice. Looks like things are moving along smoothly. Do you find those rows get tough once you're past bodyweight? For some reason, after a certain point, I get a bit leery about pushing them and want to switch to higher reps. Your entry reminds me, I need to find a way to do dips. . .

 

[blut wump]

I've been thinking of buying one of these.
http://www.fitness-superstore.co.uk...dName21_Power_Rack_(GREY)5_prtID5_100471.html

 

[djeclipse]

Nice. Looks like things are moving along smoothly. Do you find those rows get tough once you're past bodyweight? For some reason, after a certain point, I get a bit leery about pushing them and want to switch to higher reps. Your entry reminds me, I need to find a way to do dips. . .

I never really thought about the rows vs body weight thing. Until you mentioned it I never realized that I am now rowing more then my BW.

It doesn't feel any different, I've neve felt any problems with my lower back etc. They are getting harder though. I should make a video on friday of my form.

As for the dips you can use anything, 2 tables pulled together, the corner of your counter top in the kitchen (I used to use that). As long as it will support you.

 

[Cynical Simian]

So just 2 table spoons out of the jar? Are those flat table spoons or heaping?

Use your digital scale.

I've been thinking of buying one of these.
http://www.fitness-superstore.co.uk...dName21_Power_Rack_(GREY)5_prtID5_100471.html

That's what I have...I like it.

 

[djeclipse]

Use your digital scale.

My digital scale tells me grams or ounces, not table spoons, lol.

I love the digital scale BTW, well worth the $20.00

 

[Cynical Simian]

My digital scale tells me grams or ounces, not table spoons, lol.

The food label should have both volume and weight values.

 

[xblitz44x]

So just 2 table spoons out of the jar? Are those flat table spoons or heaping?

Yeah I take two out of the jar. If you wanted to get technical you could use measuring spoons but I just use two plastic spoonfuls. It might be a difference of 100 calories or so.

 

[Tweakle]

always trust the scale.. in reality a tablespoon of peanutbutter is usually 1.5 -2 x the size of a 'tablespoon' serving.

 

[djeclipse]

Week 5 Day 1 (monday)

BW today was 184.4lbs

I was feeling good today, the first few sets of squats felt strong and I got mentally prepared for mt 240 x 5 set. I asked someone to spot me as I have to walk out of the rack. I explained how to do it but forgot to say don't spot at all unless I say so.

The first 4 reps were heavy but went up fine, about mid way through the last rep the spotter put his hands to get ready for a spot and I'm not sure if he helped out or it was just a mental thing. Either way I wasn't happy.

Then came bench where I really fucked things up.
Again I felt good and was feeling confident about my last set. I let this kid work in as I was going to take a gOod rest before my last set. We striped the bar down to a 45 a side so he could do his set.

I went to do my 217.5 set and it felt so light, all 5 reps went up with ease, I was thinking to myself, that was a really easy set, I must have gained some strength. And that's when I noticed that I put on a 25 instead of a 35 so my 217.5 x 5 was only 197.5 x 5!!!

I was so pissed! I wasn't sure what to do now, I was thinking some heavy singles or a heavy triple but decided to wait a while and go for the 217.5 x 5. The first 3 reps were fine, felt really good, the 4th rep was hard and I didn't have enough left in me for the 5th rep.

I am feeling kind of sore today with the extra volume and all. I will still go for 220 x 5 next week and see how it goes.

Squat
120 x 5
150 x 5
180 x 5
210 x 5
240 x 5

Bench
110 x 5
135 x 5
165 x 5
190 x 5
197.5 x 5.... really messed this one up
217.5 x 4 I suck.

Rows
95 x 5
120 x 5
145 x 5
170 x 5
192.5 x 5

Hypers
30 x 16
30 x 16
30 x 16

Sit ups
40 x 16
40 x 16
40 x 16
40 x 16

Wrist curls
60 x 13
70 x 10
70 x 8

 

[djeclipse]

Last night I hurt my other ankle. I ma hading a hard time walking on it so I assume squats are out for today. I hope I can still deadlift and I will be pissed if I can't.

Since I can't squat should I do something like leg raises etc. or just go without for today, it is a light squat day anyway.

My other concern is that I won’t be able to practise tomorrow and play next week as the extra activity seemed to really help get rid of the fat. I don’t want to have to go back to using the tread mill again.

BW this morning was 182.4lbs, I am starting to see the veins on my bies again and the gut is getting smaller.

 

[xblitz44x]

What is on tap for today? Just squats and deads? See how your ankle feels. If it's hurting you while deadlifting then I'd do some overhead pressing or close gripping and leave your lower body to rest. If you're ok to deadlift then maybe do some 8-rep GMs or stiff-legs after for assistance.

 

[djeclipse]

What is on tap for today? Just squats and deads? See how your ankle feels. If it's hurting you while deadlifting then I'd do some overhead pressing or close gripping and leave your lower body to rest. If you're ok to deadlift then maybe do some 8-rep GMs or stiff-legs after for assistance.

Today is day 3 so it's supposed to be light squat, standing military press and deadlift (3 sets of chins after).

Squat is out, standing military should be fine and I hope I can go for a PR with deads, we'll see how it goes.

Maybe some stiff leg deads, (after deads) in place of back squat?

 

[xblitz44x]

Honestly, after thinking more about it, if you're already deadlifting and military pressing, I'd just skip the squats for this session. SLDLs aren't going to touch the quads the way squats will anyway, and you're already deading for the hams/lower back.

 

[djeclipse]

Honestly, after thinking more about it, if you're already deadlifting and military pressing, I'd just skip the squats for this session. SLDLs aren't going to touch the quads the way squats will anyway, and you're already deading for the hams/lower back.

Cool, i'll just get out of the gym 15min earlier And hope I can squat on friday.

It's so strange, before I started the 5x5 I was happy to skip a "leg day", even making excuses as to why I can't go in and do legs... now I am actually pissed that I can't squat.

 

[xblitz44x]

I know the feeling, brother. There were years and years where I didn't even do "legs", and I didn't perform my first squat rep until about 4 years after I started consistanly training.

Just try to remember how much better off you'll be on Friday when you squat. Maybe the rest will help remove some of that fatigue.

 

[djeclipse]

I know the feeling, brother. There were years and years where I didn't even do "legs", and I didn't perform my first squat rep until about 4 years after I started consistanly training.

Ya, I was one of those people too, and when I did do squats it was not even close to a full ATF squat. This forum has changed my training 100%

Just try to remember how much better off you'll be on Friday when you squat. Maybe the rest will help remove some of that fatigue.

I hope so, I want a 245 x 5 PR on monday, it's been a long time coming.

Thanks for the advice.

 

[mm107]

u can nail 245. you progress is doing GREAT bro. Mental atittude! Go crush it!
But give ya lower body a rest if ya ancle is hurting, not worth it IMHO.

 

[djeclipse]

Week 5 Day 2 (Wed)

BW = 183.0 this morning

I didn't do squats because of my ankle but luckily I was able to do Military press and deads. My ankle felt much better after doing deads but I was experiencing some lower back pain after doing the deads.

it was strange, I was fine doing the sets but as I was standing up from the set I would get a pain in my lower back right side. It was like this for every set, and then was sore for the rest of the night.

I noticed a little pain there a few weeks back when soccer started. Maybe all that twisting, extending the body etc. along with lifting heavy and compensating for the ankle was just to much. I hope it's not serious and I can still squat tomorrow and deadlift next week.

Now for the good news, I was able to make 2PR's! Something I didn't think would happen this time around as am losing weight.

I played it conservative and went for a 2.5lb PR on military press and 5lb pr for deads. The last 2 reps of deads were hard, I had a 5 second pause between the 4th and 5th rep and it went up steady but pretty slow. I got to lock out and held it for a few seconds.

Squats
Ankle injury, no squats today

Military press
90 x 5
105 x 5
125 x 5
142.5 x 5..... PR!

Deads
235 x 5
280 x 5
330 x 5
375 x 5..... PR!

Chins
7.5lbs x 6 x 3

Needsize crunches with stop watch.
bw x 5
bw x 5
bw x 5
bw x 5

Wrist curls seated
70 x 7
70 x 7
70 x 7

I am really happy about making PR's again and especially about making a deadlift PR at a lighter BW.

Using the stop watch for the needsize crunches worked out well, now I know all reps were the same and I will add weight next time.

 

[xblitz44x]

That is really impressive and motivating! It's nice to see that with a good training program and hard work a guy could continue getting stronger while cutting fat.

 

[djeclipse]

That is really impressive and motivating! It's nice to see that with a good training program and hard work a guy could continue getting stronger while cutting fat.

Thanks, I am down a solid 10lbs at least since I started eating properly, you can start to see the top 2 rows of abs (still under fat but they're starting to show), I've lost about 1.5"-2" off the gut and I am starting to get that vein down the bie, especially yesterday after doing chins.

And to top it of I was able to make 2PR's which I never expected...

The only draw backs seem to be all these little injuries and joint pains I'm experiencing now. It seems at a higher BW they weren't an issue, but now that I'm cutting the fat they're starting to show. I still have a ways to go though.

It's also funny how I've started to think in terms of wight I am lifting vs BW. I never thought of this before when I wasn't concerned about BW. I think it's a way for small skinny people to justify only being able to bench 180lbs etc.

 

[solarclimax]

Congrats on your PR's, the fact that your using the stopwatch for abs shows that your dedicated.

 

[djeclipse]

Congrats on your PR's, the fact that your using the stopwatch for abs shows that your dedicated.

Some may call it dedication, most will say I am terribly anal.

I went out and spent cash on a stop watch just so I could use it once a week for a count of 5 seconds x 5... You be the judge.

I do think I have a decent amount of dedication though. But it’s not that hard when I’m on a great training “program” and getting results every time I run it no matter what my goals are (strength, cutting etc.).

madcow is the man.

 

[xblitz44x]

haha... Bought a stop watch to count 25 ticks per week. That is some funny shit. Tell me you got the most expensive, advanced watch because some of the cheaper watches tend to be .01 seconds off. You don't want to cheat yourself now do you?

 

[djeclipse]

haha... Bought a stop watch to count 25 ticks per week. That is some funny shit. Tell me you got the most expensive, advanced watch because some of the cheaper watches tend to be .01 seconds off. You don't want to cheat yourself now do you?

lol, ya I laid them all out on the floor and tested them all out to Greenwich Mean Time to see which one was most accurate...



I got a cheap $10.00 one, it came with a pen on a string and note pad that went straight to the garbage when I got home.

I am anal but also cheap.