It starts tomorow. My diet and training journal.

[36drew]

I gonna give the what seems to be common 5x5 a go starting as of tomorow. It is a new program to me and I am a bit anxious to see what I can stand to gain from it. I've traditionally just down a tonne of compound movements and whatnot, really with no periodization or structure for that matter. You might say I trained instinctively (thank you Weider ha!).

Anywho, this is a place where I can post my daily food and training log. I can't garauntee I will be able to quickly respond to critiques and whanot, but I should have time to catch up to them 2-3 times a week.

Anywho, the training looks like this:

Wednesday
Front Squats 5x5
Flat Bench 1x5
Rows 1x5
Tricep Accessory

Friday
Box Squat 5x5
Deadlift 5x5
Overhead Press 5x5
Pullups 5x5
Bicep Accessory

Sunday
Front Squats 1x5
Incline Bench 5x5
Row 5x5
Tricep Accessory

I don't have any abs accessory listed because time in the gym is off a concern, and if one thing gets cut from the list that is what it is (next being arm accesory work of course). I kinda believe that a nice squat with 200 pounds would stress the abs more than a crunch would, as would a nice deadlift with 300. I don't really do back squats either, they do not work well with my body structure. And yeah I subed the incline for flats on fridays because I don't want saggy pecs. (*Sorry madcow if I 'customized the crap out of it -- which I read you said not to do ha!). I still think the basics should be fine.

After about 4 weeks of this, I will deload for a week and then continue upping the poundages each week, probably for another 4 weeks.

Some current personal bests:
Front squat 245x1
Bench 285x1
Deadlift 315x1 (without straps, because I decided to quit using them -- its 50 more with straps)

Current stats:
Height 5"11
Weight 192
Bodyfat 15% (guesstimate)
Age 21

Peace out guys.

 

[36drew]

First day was today. It was actually quite a bit more difficult than I had expected to be. I also seem to have a bit of a runny nose. I hope I don't get sick. Maybe that had something to do with it being tough? The start of a cold or something. Well that probably combined with never doing this program before.

Anywho, here are the numbers for the first day out, and diet so far today:

Week 1.1 January 18th, 2005

5 minute stationary bike warmup

Front Squat
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Flat BB Bench Press
165x5
175x5
190x5
200x5
215x5

Rows
135x5
145x5
155x5
165x5
175x5

Lying Tricep Extensions
65x12
65x12

Diet
1) 1 cup Oats (dry measure)
1 cup of cottage cheese
1 tbsp flax seed
-500 cals

2) 1 cup Oats
1 cup of cottage cheese
-470 cals

3) 2 slices of sunflower/flax bread
2 scoops of whey protein
-470 cals

4) 710ml bottle of gatorade
2scoops of whey
-380 cals

5) 1 cup oats
1 can tuna
1tbsp flax seed
-450 cals

6) 2 slices of sunflower/flax bread and pb
2 scoops of whey protein
-570 cals

7) 1 cup cottage cheese
3 tbsp peanut butter

Total calories 3340

 

[36drew]

Januray 19th, 2006

No training today, just lifting the fork.

1) 1 cup oats
1 cup cottage cheese
1 medium tomato

2) 2 slices of sunflower/flax bread
2 scoops whey protein

3) Same as #2

4) 2 slickes of sunflower/flax bread
150 gram turkey breast
3 tsbp miracle whip
1/2 banana

5)1 cup oats
150 gram turkey breast
1 medium tomato

6)2 scoops whey protein
3 tbsp natural pb

7) 150 gram turkey breast
Whole wheat wrap
2 tbsp ceaser dressing
3 chocolate chip cookies

8) 2 scoops whey

Cals ~~ 4080

 

[36drew]

January 20th, 2006

Trained today, my second 5x5 workout ever. It wasn't nearly as tough as the first in some regards, but the added load of doing an additional 5x5 lift in the middle workout makes it feel like a bit of a marathon session.

Box Squats
175 x 5,5,5,5,5

Deadlifts (no straps, mixed grip)
245 x 5,5,5,5,5

Standing Overhead Shoulder Press
110 x 5,5,5,5,5

Pullups
Bodyweight x 5,5,5,5,5

BB Curls
65 x 10,10

I'm not exactly what to do about the pullups though. Would it be critical to add weight to them, or is sticking with bodyweight fine for this phase?

I might just stick with bw for weeks 1/2 and add 10 pounds for 3/4 if I can.

Nuriton wise:
1) 1 cup oats
1 banana
150 gram turkey breast

2) 710ml gatorade bottle
2 scoops whey

3) 1 cup oats
1.5 slices of sunflower/flax bread
150 gram turkey breast

4) 2 packs of flavored oatmeal
8 egg whites, 1 whole egg

5) 4 slices pepperoni pizza
2 chocholate chip cookies
1 large glass of milk

6) 1 whole wheat wrap
150gram chicken breast
3 tbsp ceaser dressing
1 large class milk
200 grams of yogurt

Total cals ~~ 3600

 

[tay1506]

Great start on the 5x5 wish i would have made a journal maybe i would have stuck with it more than 5 weeks!!!

 

[nelmsjer]

36drew, there are a couple of factors with your pullups. If you are gaining weight, then you might consider that progression with weight. I started off exactly like you did, gained 16 lbs., and was doing +30 at the end of the 4th week. Go ahead and add weight next week, bud, even if it's only 5 lbs!

 

[36drew]

Thanks for the reply nelmsjer. I guess i'll play it by ear and see how I feel.

Training today: 30minutes of walking on the treadmill. 7.5% incline @ 3.5 mph. Just to get the blood floowing and burn a cool 300 calories. Ha!

Diet:

1) 2 packs of flavored oatmeal
1 banana
2 scoops whey

2) 2 packs flavored oatmeal
2 scoops whey

3) 2 pieces whole wheat bread
4 tbsp natty peanut butter
200gram yogurt
2 scoops whey

4) 8oz whole wheat pasta
200gram chicken

5) Turkey clubhouse sandwhich
Rice
3 tbsp pb and half a chocolate bar
200 gram yogurt

6) 200 gram chicken breast
16 oz grean beans
1/2 cup almonds
1 blueberry bran muffin
1 slice of cheesecake

7) 200gram chicken breast

Cals ~~ 4440

 

[nelmsjer]

Diet:

1) 2 packs of flavored oatmeal
1 banana
2 scoops whey

2) 2 packs flavored oatmeal
2 scoops whey

3) 2 pieces whole wheat bread
4 tbsp natty peanut butter
200gram yogurt
2 scoops whey

Did you run out of meat??!

 

[36drew]

Did you run out of meat??!

Haha! Yeah, in the morning I really didn't feel like cooking any meat or eggs or anything -- laziness bigtime.

January 22nd, 2006 End of week 1.

Training:
Front Squat 135x5, 150x5, 160x5, 170x5, 180x5

Incline Bench 160 x 5,5,5,5,5

Row 160 x 5,5,5,5,5

Lying Tricep Extensions 70 x 12,12

Comments: I find the 1x5 exercises to be much easier than the 5x5. The 5x5 part is strange -- the first couple sets are usually harder than the last few. Maybe I'm not warming up enough before hand or something.

Diet today:
1) 4 oz pasta (dry measure)
200 gram chicken breast
2 slices wholewheat bread with jam

2) 70 gram gatorade
36 grams whey protein

3) 4 oz pasta (dry measure)
200 gram chicken breast

4) 2 cups bran cereal
2 scoops whey protein

5) 200 gram chicken breast
200 gram yogurt
1 whole green pepper
1 multigrain bun with margarine

6) Spaghetti with meat sauce
500ml skim milk

7) 1 cup cottage cheese
2 tbsp natty pb
3 fish oil caps

Cals for the day ~~ 3725

 

[carlsuen]

shouldn't u pyramid all your lifts? so u can warm up first.. and u might be able to lift more at the last few sets?

 

[36drew]

shouldn't u pyramid all your lifts? so u can warm up first.. and u might be able to lift more at the last few sets?

No you shouldn't pyramid all your lifts, but yes you should warm up first.

For example if I was going to do 225 x5x5 I might do this first.

Warmups
barx10
135x5
185x5

Worksets
225x5,5,5,5,5

At least that is my understanding of it. I don't know though, maybe you consider that pyramiding.

Todays diet so far:
1) 2/3 cup oats
1 multigrain bun with jam
2 scoops whey

2) 200 gram chicken
1 serving of pasta (314 cal per serving)

3) 2 multigrain buns with turkey breast and margarine
200 gram yogurt
1.5 scoops whey
1 whole green pepper

4) 1 cup of oats
200 gram chicken breast

 

[nelmsjer]

Comments: I find the 1x5 exercises to be much easier than the 5x5. The 5x5 part is strange -- the first couple sets are usually harder than the last few. Maybe I'm not warming up enough before hand or something.

I feel this way, too, but only when I squat. I agree on the warmup issue...I'll be taking a few more on my next run.

 

[36drew]

To finish off yesterdays diet:

5) Spaghetti with meatsauce
200 gram chicken breast
1 banana
200 gram yogurt

6) 150 gram chicken breast
4 oz mashed potatoe, 4 oz carrots
3 fish oil caps
200 gram yogurt

Total Calories: 3530

Todays diet thus far: Jan 24th, 2006 Rest day again today, looking forward to tackling the first day of week 2 tomorow. Could be difficult though. nelmsjer, I will keep you updated on how I feel about the 1x5 and 5x5 sets.
1) 1 cup oats
1 cup skim milk
1 cup cottage cheese

2) 1 flax bagel
3 scoops whey protein

3) 1 flax bagel with 100gram sandwich meat and a cheese slice
1 cup cottage cheese
One banana and 10 large strawberries
1 caramilk chocolate bar
3 tbsp natural peanut butter
(went way to overboard in this meal, good thing I am not dieting).

4) 1 cup oats, 1/2 cup wheat bran
1 can tuna
1 whole green pepper

5) 1 cup oats
2 scoops whey

6) 1 cup cottage cheese
3 tbsp natural peanut butter
3 fish oil caps

Total Caloires: 3910

 

[36drew]

January 25th 2006 First day of week two. It was quite tough actually. A lot tougher than I had expected. The squats were brutal, and I just made the last set on bench... hmmm? I don't know what to think really. I guess we will see what pans out. I'm gonna add more food to see if that helps.

Front Squats
190x5,5,5,5,5(hard)

Flat Bench
185x5, 195x5, 215x5, 225x5, 245x5(hard)

Rows
145x5, 160x5, 170x5, 185x5, 195x5 (deecent)

Lying Tricep Extensions
75x10,10 (fun and easy)

Diet thus far today:
1)1cup oats
1 cup cottage cheese
100gram yogurt

2) 1 flax bagel
1 cup cottage cheese

3) 1 flax bagel
2 scoops whey

4) 50grams gatorade
2 scoops whey

5) 1 cup oats
1 flax bagel with margarine
1 can tuna
1 cup skim milk

6)1 cup oats
2 scoops whey
2 tbsp peanut butter

7)1 can tuna
3 tsbp peanut butter
3 fish oil caps

Total Calories 4025

 

[36drew]

January 26th, 2006
My biceps are sore as hell today and I did not even train them yesterday. Figure that one out -- even doing a 12 set bicep routine utilizing drop sets and supersets they never got this sore.

Anywho, diet so far today:
1)1 cup oats
1 cup milk
1 can tuna

2) 3 slices whole wheat bread
2 scoops whey

3) 2 papa burgers from A & W (sweet jesus, they are 720 calories each!) ha!

4)1 cup oats
1/2 cup wheat bran
1 can tuna

5) 1 cup oats
2 scoops whey

6) 2 slices whole wheat bread with mustard and 100gram chicken breast
1 cup milk
200 gram yogurt

7) 2 double chocolate chip cookies
2 tbsp pb
3 fish oil caps
2 scoops whey

Total Calories ~~ 4570

 

[36drew]

January 27th, 2006
2nd workout of week two. My soreness wasn't so bad this morning so it actually went alright. I don't find the sets on the middle workout of the week to be as tough as the others, but the endurance part seems to be a bit of a factor. I had to superset the chins with the SOHP today as time was cutting close. Still rested about 45 seconds between each though, which I guess isn't too bad. Anywho, here are the numbers.

Box Squats 185x5,5,5,5,5

Deadlifts 275x5,5,5,5,5 (grip a little weak on last set - I really need chalk)

Standing overhead bb press 125x5,5,5,5,5 (I have a tough time cleaning the weight up from a hang -- suggestions?)

Pullups bodyweightx5,5,5,5,5

BB Curls 75x9,9

Diet thus far:
1) 5 ounce sirlion steak
1 cup mixed rice
1/2 cup green beans
2 slices wholewheat toast with jam

2) 70 grams gatorade
36 grams whey

3) 1 cup oats
1 can tuna

4)5 ounce sirlion steak
1 cup mixed rice
1/2 cup green beans
2 slices wholewheat toast with jam
1 bran muffin

5) 2 large squares of lasagna
2 chocolate chip cookies
2 scoops whey concentrate

6) 3/4 cup oats
1/2 cup wheat bran
1 can tuna

7) 2 scoops whey
2 tbsp pb
3 fish oil caps

Total Cals for the day: 4072

 

[Jim Ouini]

Nice workout. What kind of box are you using and how low is it?

I tried some way back when and I think PL style box squat is really wide stance; I couldn't get below parallel (the height of the box I was using) that wide.

On you OHP, you can't just take it from the rack that you use for box squats?

 

[36drew]

Nice workout. What kind of box are you using and how low is it?

I tried some way back when and I think PL style box squat is really wide stance; I couldn't get below parallel (the height of the box I was using) that wide.

On you OHP, you can't just take it from the rack that you use for box squats?

Its actually not a box haha! Its just a very firm bench. I hit about 1.5inches below parallel when using it. I use a fairly narrow stance most of the time with doing box squats.

I could just take it out the rack I use for squats. Never thought of that haha! Isn't that a bit awkward though? I kinda like to go into my full rep with a bit of motion rather than from a dead standstill.

 

[Jim Ouini]

I was just messin around today again and did some box squats, thanks to you

There's a box people use for 1-legged lungie-squattie thingies on the smith machine. I used a really wide stance, my feet were almost touching the edge of the frame of the power rack. Anyway, got up to 185 for some easy reps, it wasn't as hard on my hips as I remembered.

As far as taking the bar from the rack on my OHP, I find it pretty comfy. I can get my hands and everything situated then just step back and BOOM /madden start my set.

 

[36drew]

January 29th, 2006

1) 2 slices whole wheat toast
2tbsp jam
2 scoops whey
1 banana

2) 2 slices whole wheat bread
2 scoops whey

3) 3/4 cup oats
1 can tuna

4) 2 bran muffins
2 scoops whey
3 slices whole wheat toast
2 tbsp pb
200 gram yogurt

5) 3 whita wraps
16ounce extra lean ground beef
green and red pepper
salsa and cheese
(Tacos...yum...fucking huge meal)

6) Grilled chicken sandwhich
1 donut
500ml 2% milk
(Tim hortons combo if your wondering)

7) 2 scooops whey
2 tbsp pb
3 fish oil caps

Total Calories ~~ 4435

 

[36drew]

January 29th, 2006 Last workout of week 2

Comments: The squats and bench was hard as hell. I am seriously considering deloading now. I am kinda questioning whether jumping into this head on was a good idea. That said I did make all the reps, and the rows were easy as pie. Just the squats and bench that were murderous.

Front Squats
155x5, 165x5, 180x5, 190x5, 205x5

Incline Bench
170x5,5,5,5,5

Row
180x5,5,5,5,5

Lying Tricep Extensions
80x10,10

Diet thus far:
1) 1 cup oats
1 banana
2 scoops whey

2) 1 cup orange juice
1 scoop gatorade
2 scoops whey

3) 2 cans tuna
2 slices wholewheat bread
1 whole red pepper

4) 1 cup oats
1 banana
1 cup cottage cheese

5) 10 oz white turkey meat
3 baked potatoes
2 cups corn

(On a side note, I just measured my arms and they are only 15.5 inches!! Grr.... I wanna grow!!!! Gotta hit 17inches at least before I cut)

 

[36drew]

The rest of yesterday:

6) 200 gram chicken breast
3 tbsp natty pb
3 fish oil caps

Total Calories ~~ 3670

Monday, January 30th, 2006

Cardio: 30 minutes on the treadmill @ 3.7mph on a 5% incline. Really easy.

Diet Today so far
1) 1 cup oats
1 banana
1 cup cottage cheese

2) 1 cup oats
2.5 scoops whey

3) 1 flax bagel
2.5 scoops whey

4) 1 cup oats
1 banana
200gram chicken breast

 

[36drew]

So remember how I complained about the difficulty of the incline benches the other day. Well I am sitting here thinking about it, and I actually did 180 for the 5x5 instead of 170! I wrote down 170, but I put a 45, 2 10's, and a 2.5 on each side. Thats 180! Dammit LoL. On the bright side, I can stick with that weight again for this week.

Rest of diet from yesterday:
5) 5 oz turkey breast
15 tiny sweet potatoes
2 slices wholewheat toast
1 green pepper

6) 200 gram chicken breast
3 tbsp pb
3 fish oil caps

Total Cals ~~ 3510

January 31st, 2006
Exercise: 25mins of walking on the treadmill, @ 3.7mph on a 5% incline. Really easy.

Diet:
1) 1 cup oats
1 banana
1 cup cottage cheese

2) 1 cup oats
2.5 scoops whey

3) 1 cup oats
2.5 scoops whey

4) 1 flax bagel
200 gram chicken breast

5) 5oz turkey breast
12-15 tiny sweet potatoes
1 cup corn
1 head of rommaine lettuce

6) 1 cup oats
1 banana
2 scoops whey

7)...yet to come