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GiddyUp's 5x5 Bulking Journal

dhawkins

dhawkins

New member
Okay here it goes. Im bulking, Im 6'0 170ish fairly lean around 10-14%bf. Right now im trying for 3000cals a day, too low?

First workout

Bench
135 x 5
155 x 5
185 x 5
200 x 5
215 x 5

Squat
225 x 5
255 x 5
265 x 5
275 x 5
290 x 5

Row
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
 
Im gonna post a couple workouts previously done to kind of catch you guys up

Deadlift (form is sketchy because of flexibility, workin on it!)
225 x 5
255 x 5
270 x 5
285 x 5
295 x 5 = My back is the most sore its ever been!

Push-Press
115 x 5
125 x 5
135 x 5
145 x 5
140 x 5 (really struggled on 145, sacrificed a little form)

Squat
225 x 5
255 x 5
265 x 5
275 x 5

BB Curl
75 x 10
85 x 10
90 x 10
 
Yea I know, thats why I dropped the weight back down. I thought I was going to be able to get 145 with proper form but the 5th rep got me. Thanks for posting though! What do you think about the 3000 Cals for bulking at my height and weight.
 
Todays workout was performed from 11-12:15. I felt good. Thought it went fairly well!

Bench
135 x 5
155 x 5
175 x 5
205 x 5
225 x 3 (PR)
185 X 8

Rows
135 x 5
145 x 5
155 x 5
175 x 5
190 x 3
155 x 8

Squat
225 x 5
245 x 5
265 x 5
285 x 5
305 x 3
245 x 8

Im not being to precise with my workouts right now because I am without my laptop so I cant get it into a spreadsheet the get exactly what I should be doing for each set. I make these posts at the campus library. I get my computer back in a few days though so my workouts will be more honed in!
 
weighed in at 174 today! I really need to work on flexibility though. It kills my form on deadlift and I really REALLY want GREAT form on deadlift! Any suggestions on stretches that will help me do this?
 
Nice man! You'll be 190/200 before you know it.

oh man... i don't know if they have names.

I do a bunch of different ones... traditional toe touching (keep knees STRAIGHT though), ect.

Google it and find some... definetly worth while if you feel your tight when you shouldn't be.
 
I just realized I forgot to mention supplements I'm on. Creatine Monohydrate, Protein (Walmart Brand LOL), Multi-Vitamin.
 
So here we go. Today's workout was alright. I felt like shit and had a little nagging hamstring injury that kept me from squating.

Bench
145 x 5
165 x 5
185 x 5
205 x 5
225 x 4 (got the last rep halfway up then needed assistance)

Row
135 x 5
145 x 5
165 x 5
175 x 5
185 x 5

Squat
225 x 5
225 x 5
Couldnt go on

Im definantly gaining weight, the only thing that concerns me is that my chest has always been lagging and with this routine im in fear of it falling even further behind. Am I completely wrong?
 
Yea you are wrong. Your chest will not fall behind if you keep progressing on it and getting bigger overall it should catch up! Good log man and good luck. Dump a tablespoon of olive oil into your protein shakes for a little extra cals.
 
Thanks for the advice. I also really need to get some Dex/Maltodex for PWO shakes. I hear it really makes a difference. I really dont have anything to spike my insulin with. Do you guys really feel the difference with the carbs in the shake?
 
dhawkins said:
Im definantly gaining weight, the only thing that concerns me is that my chest has always been lagging and with this routine im in fear of it falling even further behind. Am I completely wrong?
Click to expand...

Your training cycles in the future could include some weighted dips and inclines for added chest development.
 
I like the idea of the weighted dips because that will also incorporate some tricep work. Which day would you throw this in on? I was thinking monday and Friday.
 
Todays Workout....Feelin a little better (been sick all week)

BB Press
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5

Deadlift
245 x 5
265 x 5
285 x 5
300 x 5

Squat
245 x 5
265 x 5
285 x 5
285 x 5

3 x 20 BW Decline Situps

Starting to notice an increase in size! Surprisingly I've noticed a difference in my arms more so than I expected. Chest is still lagging :(
 
Last edited:
Being sick sucks... take care of it... eat, drink your calories if you have to.. up your vitamins, ect.

You're chest will come up in time... it will come up as your body weight increases.

hey bro... you hit 225x4, that's one rep better than your previous PR of 225x3 ... but you couldn't hit the 5 reps. How many weeks in are you? (I'm thinking you overshot your bench numbers) How do you feel about your bench?

The squat workout that you previously couldn't finish... is this one above here they way it was supposed to go, or did you skip a squat workout?

You're doing great btw!!, i'm just pointing out what I'm noticing that needs to be addressed, keep your progressing.
 
Yea I got greedy on my bench. I just thought I could get it. And I did skip a squat workout due to a little tweak in my hamstrings. My numbers are a little off on everyworkout also because I dont have a computer to crunch the numbers on. I post on a computer in the library. I should be getting my computer back soon (I broke it).
 
Don't worry about your chest right now just keep pushing the weights. No one will have a large chest at 6' 180. Don't throw any extra work especially if you are not hitting all your reps.
 
dhawkins said:
Yea I got greedy on my bench. I just thought I could get it. And I did skip a squat workout due to a little tweak in my hamstrings. My numbers are a little off on everyworkout also because I dont have a computer to crunch the numbers on. I post on a computer in the library. I should be getting my computer back soon (I broke it).
Click to expand...
Could you open an excel file in the library? there's a link to the spreadsheet if you need it.

If you miss a workout... don't skip it, do that for the next week and bump the rest.

cut back your top bench sets then... don't add additional exercises... cut back your weight a tad and keep getting the volume in... you'll grow with enough calories

Be careful not to risk injury if your hammy is really bothering you... be aware of it, and stop the workout like before if need be... but the next week/ next heavy leg day do it over again and see if you can nail all the reps.
 
No you cant save stuff in the library, I just called the computer company and it should be in either this weekend or at the latest monday, so it will be soon. So what do you think I should go for on my set of three tomorrow on bench? 230? I would like to try 235 because I got 225 x 4.
 
Hey guys sorry I havent updated in awhile. Im really struggling without having a computer. This was my first chance to actually sit down and I still done have much time, Finals kill me. I PRd on all my lifts last week! Im a little sick now so Im on some vitamin C pills and drinking water like its my job. Thanks for the support!
 
Alright here it goes, still havent received my computer back. Lifted tonight...It went alright.

BBPress
115 x 5
135 x 5
145 x 5
155 x 5
150 x 5

Deadlift
225 x 5
255 x 5
275 x 5
275 x 5

Squat
235 x 5
255 x 5
275 x 5
275 x 5

Noticing an increase of size all around, but especially on my back. Like this program so far.
 
Good workout tonight. Diet is going good also.

Bench PRed at 235x3
PRed on Row at 195x3
PRed on Squat at 315 x 3
 
Weight is up to 177! Loving this routine. One thing I have noticed is that since I'm only going 3 days a week, I dont get burnt out as easily. Strength is flying up. Im stronger than I've ever been! Thanks to everyone who has helped me out thus far. I get my computer back this weekend for sure and then I will be able to give more extensive detail to my workouts and actually use a spreadsheet to make sure every single workout is going as planned.
 
Just get a notepad until then, congrats on all the current PR's, you will break them all next day 3.
 
Good workout yesterday. Struggling with diet today because I have so many freaking tests and papers due. I hate finals!!!!!!!!!!!!!!!!!!!!1

Bench
160 x5
175 x 5
190 x 5
205 x 5
225 x 5 (PR for 5)

Row
135 x 5
145 x 5
160 x 5
175 x 5
180 x 5

Squat
225 x 5
245 x 5
265 x 5
285 x 5
295 x 5
 
Ok, so I downloaded the spreadsheet on my roommates computer so I could get the exact numbers I was suppose to be lifting. Lift went well today. Gonna be soar tomorrow! Oh and how do you all get a picture to avatar size? Ive been trying to put a avatar of myself up for sometime but cant seem to do it.

Squat *
150 x 5
190 x 5
225 x 5
225 x 5

Incline Bench **
120 x 5
146 x 5
170 x 5
190 x 5

Deadlift
195 x 5
235 x 5
275 x 5
315 x 5

* - Groin was soar from flag-football
** - I usually do push-press but seeing as my chest is lacking switched it up to Incline Bench.

Weighed in at 177 without shoes.
Last time I weighed in at 177 it was with shoes.
 
Ok had to pay freakin 10$ to workout at Golds Gym since I am home from school for the week. That sucked. But overall had a decent workout,

Bench
135 x 5
145 x 5
185 x 5
205 x 5
240 x 3 (needed a little help on the last one :redhot: )
185 x 8

Rows
135 x 5
145 x 5
155 x 5
175 x 5
190 x 3
155 x 5

Squat
225 x 5
245 x 5
265 x 5
285 x 5
320 x 3
265 x 8

3 x Bi's/Tri's

Body feels like one giant muscle. I LOVE IT!!

Any help on the avatar question would be awesome.
 
I dont know if this is just my imagination but for the limited time ive been on this routine (around 4 weeks) I have seen durastic improvement in my chest which was easily my weakest point. Im loving it!
 
Decent workout today. Here it goes:

Bench
135 x 5
155 x 5
185 x 5
205 x 5
230 x 5 PR

Row
135 x 5
145 x 5
165 x 5
175 x 5
185 x 5

Didnt get to squat cause I'm at home and went and lifted at my schools weightroom and it closed before I got squat in but I'm going to fitclub tonight to get it in cause my girl is a lifeguard and says she can get me in.
 
Well went and got my squat workout in among other things and man does FitClub blow. Atleast the one around me does. I guess its better than nothing though. Couldnt get the weight I needed on squat cause I was already sore. Did a little bicep work to pass some time while my girl was on the eliptical. But overall a good workout. Im feeling alot fuller and an increase in size is definantly noticable. Lovin this routine.
 
Squat
155 x 5
185 x 5
225 x 5
225 x 5

Incline Bench
135 x 5
155 x 5
175 x 5
190 x 5

Deadlift
225 x 5
255 x 5
275 x 5
300 x 5
 
Alright guys so here it goes, plat was awesome while it lasted, hope to have it again once I get financially stable. I missed my friday workout because of thanksgiving and my diet has been complete shit. So I need to get going!!!!!! Im frustrated about the missed workout and lack of diet. Been eating under my caloric goals. SO I NEED TO KICK IT UP A GEAR STARTING TOMORROW!!!!!!!!
 
I finally got an avatar up and mind you that is about 2months ago and prob like 10pounds ago! I love the abs though :(
 
Alright havent posted in awhile. My workout and diet have been all kinds of screwed up. I have no money so I'm making due with what I do have. I did my friday workout today because I missed wednesday....I know thats not good. But I did PR!! Couldnt squat cause all of the racks were being used for litterally the entire time I was there and I was pressed for time. I did Leg press as a sub.

Bench*
135 x 5
155 x 5
185 x 5
210 x 5
245 x 3 PR!
205 x 8

Row**
135 x 5
155 x 5
175 x 5
190 x 5
205 x 3 PR!
175 x 8

*Do your guys' butts ever leave the bench when going heavy? I noticed on my last rep my but raised up off the bench. I dont know if that is sacrificing form or not.

**Started doing row from the floor and feel it much MUCH more! Form is getting very good.
 
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