RipStone's 5x5-GFH journal

[RipStone]

week 8-thursday

grip work:

-farmers walks; 2 sets w/90lb DBs
-plate pinches: 2 sets w/ two dimes
-static holds: 2 sets w/100lb DBs

cardio: 20min on elliptical

stretching

dje-Next time you should say something man. That is fuckin ridiculous that he consistently asking for a spot for curls. I mean if he has asked you mutiple times, that means he has asked other people too. You gotta speak up cus other people are probably rolling thier eyes at this dude too.

Also, thanks for the detailed routine you posted. I am gonna try some more in-depth stretching during my workout tommorow. I mean on wednesday it seemed to really help. BTW, I usually stretch after cardio only (which was today), so today I added those hip-flexor stretches Jim Ouini linked me to. DAMN I am tight.

 

[JKurz1]

nice work rip....how has your diet been? Increase in strength? How is your bodyfat? Stats before and now? WOuld love an update!

 

[RipStone]

week 8- Friday

(all loads in pounds)

squats: ( I did these 2nd today cus when I got to the gym all the squat racks were being used)
-bar x warmup
-135x5
-155x5
-185x4
-225x3
-245x3-----> TRIPLE (felt nice and deep. The stretching is helping)
-185x8-----> BACK-OFF

bench press: (did these first today)
-barx warmup
-95x5
-140x5
-162x5
-172x5
-192x3----> TRIPLE (pretty damn easy!)
-162X8----> BACK-OFF

BB rows:
-70x5
-95x5
-115x5
-135x5
-150x3----> TRIPLE
-115X8----> BACK-OFF

parellel bar dips:
-BW+15x10(-1 rep)
-BW+15x9(+1 rep)
-BW+15x7

beach muscle hammer curls:
-30sx 8
-25sx 11
-25sx 8

stability ball push-ups (supersetted with curls):
-BW x8
-BW x8
-BW x8 ( I did these with my elbows in to hit my triceps a little more).

comments: Woke up with a sour stomach, so my workout was affected a little as a result. Still managed to have a decent session though. I was getting a litle tired towards the end, so I cut the isolation triceps work.

questions: I eluded to this before, but I am taking a few days off to go on a trip. When I come back(next thursday) what should I do? Just take the rest of the week off and get back where I left off the following Monday? Or should I re-set the loads when I get back in the gym?

Thanks guys.

 

[RipStone]

jkurz- my diet is so-so. What I mean is that I eat very clean, but up until 3 weeks ago I was only eating to maintain my weight(about 3000 calories on lifting days and 2700 on cardio days). I have since increased both those intakes 250-300 cals a day and have been gaining about 1/2lbs a week since. My weight fluctuates though. Last time I weighed in I was 164lbs.

Strength increases...hell yea If you look at the first post of my journal you will see my starting 5 RM's. Here are the numbers based on monday's/wednesday's max sets...

lift......................starting 5RM........current 5 RM
bench press......... 175lbs................190lbs
squat.................. 225................... 245(had to reset these though)
deadlift................ 245.................. 280
row.................... 135....................150
OH press..............115....................125

I havent measured bf% or body parts, but I know I look bigger(have gotten a few comments too) and in the mirror I look just as lean, but I have more size.

 

[Cynical Simian]

This isn't based on personal experience since I haven't taken a break since starting this routine (and anotherbutters is certainly the resident expert at taking time off ) but here's my advice.

You should probably do the Friday workout instead of trying to go straight into the program's "heavy day" after a week off. If you're feeling ambitious, you could repeat today's workout next Friday and progress as normal from there. IMO, being conservative and going back a bit (say, doing last Friday's workout next week then this Monday's to begin the following one) would be a better choice.

 

[JKurz1]

Nice work bro.......very nice! So, gimme an idea of weight gain thus far. Fat %?

What would a typical diet be like for you and isnt it hard to nix most cardio? Werent you used to doing a ton more? Like I said, great work......how long are you in the gym a day?

 

[anotherbutters]

and anotherbutters is certainly the resident expert at taking time off

Ouch!

 

[RipStone]

Cynical Simian- thanks for the advice on what to do when I get back. What you suggested makes alot of sense and since another butters didnt dispute you, I am gonna go with your advice.

jkurz1- Weight gain hasn't been too much cus like I said before, up until 3 weeks ago I wasn't eating to grow. I have put on 3-4lbs.

I dont know about body fat % cus I havent checked. Again, I assume its about the same(maybe even less) cus I look just as lean in the mirror, yet I can tell I have more size.

I have played around with my diet over the past year, expermenting with different approaches, etc and I have found that the nutrient timing technique works best for me. Typical liftind day diet looks like this...

6:30am: 1/2c cottage cheese, 1 scoop whey, 3 slices ezkiel bread, 1 homemade protein/bran muffin

train

10am: 1 cup oats, 1 banana, 1 scoop whey, 1 serving berries

noon: 1 cup egg beaters, 1 homemade protein bar, 2 servings of veggies, handful of almonds

4pm: 10oz lean protein(chicken breast, fish, whatever I make), 2 handfulls of walnuts, large salad, 2 fish oil caps

8pm: 1.5c cottage cheese, 2tbsp natural peanut butter, 1/2scoop whey, 2-3 oz lean protein

As far as cardio, I always did about 2-3 cardio sessions a week so that hasnt changed much.

My lifting sessions are 60-80mins. Cardio/grip days are 30-45mins.

 

[RipStone]

Question guys- If I by chance go to the gym on my trip, would it be ok to just kinda fuck around....maybe test my 1 RMs? Or would doing so be conuterprodcutive to the progression of the program? The reason I am not sticking to the program if I get to the gym is a) dont have my micro-plates with me b) my friends aren't gonna wanna watch me lift c) cant bring the same metal focus to the gym when my friends are in there just fucking around. Thanks.

 

[anotherbutters]

I havent measured bf% or body parts, but I know I look bigger(have gotten a few comments too) and in the mirror I look just as lean, but I have more size.

So, things are obviously working for you. Are the friends you're going to be with some of those that have noticed you getting bigger? If they are, they might be quietly curious as to how you work out.

If it's a case that they're bigger than you and lift more, point out the progress you've made and that you're catching up quickly.

Showing that you're serious about lifting isn't necessarily a bad thing. Pointing out that you've just lifted a weight that you couldn't lift last week and that you're going to lift even more next week is pretty damned impressive. I wouldn't go into details about what you're doing unless they ask. Sticking with the program would mean taking the microweights and trying to get into the right frame of mind, which can be difficult in a different environment.

But, at 19 yrs old, I know peer pressure can be an awkward thing. I don't think playing with a few 1RMs will do any harm (unless you injure yourself). I think doing more volume than you usually do would have more of an impact. Remember that because of specificity, your 1RM won't be as good as it could be at this point in time because you've been training your 5RM.