Sculelos Madcow 5x5 Journal

[dolf215]

And which guy are you?

Sculelos has been at this a year. Started with the 3x5, and has moved on to the 5x5. He has gained about 40 lbs. in a year. The dude is like 6'4" so gains don't show up quite as quickly as on a shorter guy. So what if he's put on some fat? He is progressing in his weights every time he does that exercise again.

If he adds 5 lbs to his bench every week, he just added 260 pounds to his bench in a year. So in a year he'll be benching 420 for 3-5 reps. What will you be benching? Even if he does half that, he adds 130 lbs. and in a year he's benching about 300 for 5 reps. Still not too bad eh? He's young and he's smart. He's not trying to load up a bar and bench as much as he can to impress all his friends...and end up injuring himself. He's building strength slowly and steadily.

At the rate he's been going (if he keeps it up), he'll hit probably 275 by the end of the year. So fucking what if he doesn't look like apretty boy bodybuilder with abs? He'll eventually be a 320 lb. monster benching 600 lbs. And then...maybe he'll decide to dial in his diet for 10-12 weeks and be a 280 shredded monster.

Sculelos, you're doing good bro. Just be sure to stay consistent with your workouts. Nothing wrong with taking a little time off here and there for a week or two. You saw what happened last time...you came back to the gym stronger than before.

Oh, and dolf215 was right about why not to combine carbs and fats. It can't be avoided to a point, but it's pretty easy. Worst offenders are usually desserts. A bunch of sugar and fat in one delicious treat. Yum! By all means though, don't skip every dessert!

Couldn't have said it better myself. BB's... Pfft! Keep getting yo strength on and you will soon be a beast.

 

[brad34]

Excellent reply CEO!

If you look at his beginning picture and the current picture, you can tell he has put on ALOT of muscle. I am in a similair situation, being 6'4" and fairly thin, I work my butt off 4 days a week lifting, the gains are slow but steady and not as obvious to others. Sometimes I lose motivation, but that is only temporary. I keep reminding myself, those big guys at the gym most likely have been lifting for years.

Sculelos, keep hammering forward!!

 

[Sculelos]

Thanks, I will continue forward and try my best to improve my diet and workout consistency. I should have a new workout posted tomorrow. Thanks for the advice.

 

[Sculelos]

Workout #18 6-14-08 W6D3

I was sore when starting my workout but it wore off soon after my first few sets of squats. Also I'm quite sure I'm not as fat as everyone thinks as I can actually see some abs when I'm pumped, I just think people don't know what to think when they see my pictures as Pectus Excavitum causes me to have a indented chest and a rounded stomach that it makes me appear fatter the more developed my abs become which is abnormal (when I started I had virtually no ab developement so my core appeared significanlty smaller when in reality I've only gained 2 inches on my core. (I could prove this by showing a picture with me showing how big my stomach can get)

Either way my workout went extremely well and I set 3 new pr's. I should also mention that I did all my barbell rows pendley style except for the top set which I did regular, I think alternating in this fashion I will get the most benefit.

Also I've increased my protein intake by about 100g's a day (to about 350g's total) so I should see some improvement in diet as well.

Weight: 228lbs

Squats: Hard but I definitely could of done more

45 x 5
95 x 5
140 x 5
180 x 5
220 x 3*PR
140 x 8

Bench: Same as squats

50 x 5
80 x 5
120 x 5
145 x 5
170 x 3*PR
120 x 8

Pendley / BB Rows (Only top set): Difficult but it will didn't feel too heavy.

135 x 5
135 x 5
165 x 5
195 x 5
225 x 3*PR
165 x 8

Overall a great workout, hopefully the gains keep coming!

 

[ximor]

Sculelos could you please list your diet? You probably just added two shakes to your diet but im just curious on a 6-7k calorie diet

 

[Sculelos]

Sculelos could you please list your diet? You probably just added two shakes to your diet but im just curious on a 6-7k calorie diet

Alright... here is what I ate yesterday... it's was a little dirtier then normal but still is still fairly typical

1/2 Gallon Milk: 1040 Cals, 64g's protein
4 Scoops weigh protein = 480 cals, 96g's protein
2 Cups yogurt = 360 cals, 16g protein
2 Chicken Sandwiches = 900 cals, 42g's protein
1 Meatball Sandwich = 800 cals, 37g's protein
3 Glasses of Apple/Orange Juice = 480 cals, 4g's protein
4 Poptarts, 1 Pop (Crappy I know but gets my energy up) = 1000 cals, 8g's protein
1 Pizza, 2100 Calories, 80g's protein
1 Hershey's Bar + Rice Crispy's Treat: 500 cals, 5g Protein

So yesterday I ate a total of 7660 Calories with 352g's of protein, and not counting but it was definitely somewhat high in fat as well. If you know any ways to significantly improve my diet without costing me too much money I'm up for it. I already spend around 250$ a month on food so I'm kinda trying to control it a little.

 

[ximor]

wow

 

[skyflyer231]

There are real simple, easy, and cheap ways to improve your diet.

Super cheap meal sources: Brown Rice, Cans of tuna, Oatmeal, Eggs.

Ok, I can't think of anything else cheap actually hahaha but these are damn cheap.

 

[Azinine]

Super cheap meal sources: ...Cans of tuna, ...

The more I think about it, the more it seems like it may be BS, but a buddy of mine told me that if you eat too many cans of tuna that you could get mercury poisoning. Any truth to this? He claims to personally know a guy who had this happen to him. I think he said the guy was eating a can a day...

 

[Azinine]

Found this article:

http://www.t-nation.com/readArticle.do?id=753983

From the article:

In summary:

• The science shows that there's no reason bodybuilders should cut tuna out of their diets due to the current mercury scare.

• One can of chunk lite a day is a reasonable and safe intake for a 200-pound man without risking any health problems.

• If you want to eat more tuna now, make sure to increase your consumption over the course of several weeks so your kidneys can adjust.

• Adding 1.5 grams of NAC to your diet is a good idea if you eat a lot of tuna. This will help keep your glutathione stores full and your liver healthy.

In short, don't worry too much about tuna consumption. If you are worried, play it safe and adopt the recommendations above.