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SuperRockit SL 5x5

Re: My journal and pre cycle prep

Day-22

Today was chest and tris I got to the gym just after 7:00 and headed to the treadmill to start today off with a 15 min. warm up. Then I headed to the bench....

Flat Bench-135x10,155x8,185x8,205x8,225x6

Dips +25 4x6

Incline Bench- 135x8,155x8,185x6


skullcrushers- 60x8, 70x8, 80x6

Vbar press downs-70x8,75x8,80x8

finshed off with 40 min on the treadmill keeping heart rate around 140-150 bpm.
 
Re: My journal and pre cycle prep

Good work out bro.
Perfect heart rate on the 40 min treadmill.
Nice adding weight on the dips too.
 
Re: My journal and pre cycle prep

Thank you my good friend all is gr8!
 
Re: My journal and pre cycle prep

Hey man - looking great in here. Not that I'm an expert on the subject, but that diet you posted looks great. I think you'll definitely get where you need to be. Also, that Coleman video had me laughing out loud. Working out with him must be the most hilarious/annoying thing anyone could ever do, haha.
 
Re: My journal and pre cycle prep

coreygb said:
Hey man - looking great in here. Not that I'm an expert on the subject, but that diet you posted looks great. I think you'll definitely get where you need to be. Also, that Coleman video had me laughing out loud. Working out with him must be the most hilarious/annoying thing anyone could ever do, haha.
Click to expand...


LOL Coleman is a nut! makes me laugh every time I watch it! thanks for the kind words bro!
 
Re: My journal and pre cycle prep

Day 23 Back and Traps

Well today started off good with a 15min warmup on the treadmill. and then went to.....

pulldowns wide- 100x10,120x10,140x8,150x6

All 4 sets felt great got my lats and shoulders nice and warmed up.

pull ups- 3x6

These all felt great nice and controlled

power shrugs- 185x10,225x8,275x8,315x6

Rack pulls- 225x10,315x8,365x5

I went for the 6th rep and almost had it all the way up then BAM my lower back gave way and I had to drop the bar. I thought I pulled it pretty good at first. But after and little stretching it was feeling good enough to finish up my routine.

So needless to say I skipped bent over rows and replaced with T bar rows to keep from putting to much strain on my lower back.

T bar rows- 90x10,100x8,120x8

And last but not least DBL rows using the grip ZED suggested I try.

DBL rows- 40x10,45x10,50x10

I like doing them this way. I felt these in my Bis, rear delts, traps and my lats. I couldnt do them as heavy as the way I was doing them. I will continue doing them this way for sure seems like it encorporates more muscle into the movement.
So other then the little pull in my back its was another great day in the gym.
 
Re: My journal and pre cycle prep

Day 24 and 25

Well I wish I had something better to report but they other day doing rack pulls I pulled a muscle in my lower back. The next day I knew I would be a little sore but damn I could barely walk around. Today is a little better but no where near good enough to hit the gym. So I will just take it easy another day and see how it feels tomorrow. It sucks I hate being on a good run then some bullshit like this happens. All in all I guess its for the best my leg had been bugging me a little anyway taking a few days off might be a good idea. But I was hoping to wait till this stack was over but thats the way it goes I guess. The hardest part when shit happens is sticking to my diet :chomp::chomp:
 
Re: My journal and pre cycle prep

Good workout bro. Good call on adjusting your workout to compensate for your back.
Dont worry about taking a couple of days off bro. Better be safe then really mess yourself up bad.
Regards bro!
 
Re: My journal and pre cycle prep

Day 26 and 27

Today is day 27 and with only 3 day left on this stack I am kinda bummed out that it is ending this way. I woke yesterday and I could barely get out of bed on my own. Pretty much laid in bed all day and it sucked ass. But fortunately today I woke up feeling alot better and was able to get out of bed much easier. Hell I can almost stand up straight. My girl is a massage therapist so she worked on it a little last night and I guess between that and the tiger balm its getting better. Not good enough to lift today but hopefully I will at least get in some light weights tomorrow.

I have continued to take everything but the oxyelite which was just giving me the jitters anyway. I think after I finish off the Anabeta I will continue with the Alpha T2 and start using forged burner again. I will also continue taking Bridge until the first pin of my next cycle. Those three should take me into my next cycle nicely and down to the 10-12% BF that I am shooting to be before I start. I will post more on my thoughts and results of the Anabeta when I finish the bottle.
 
Re: My journal and pre cycle prep

Man that sucks that you are wrecked for now. Feel for you bro. After my last rack pull session my back was a little bit sensitive and over the weekend too. But nothing like yours.
Make sure you give yourself plenty of rest bro, you will be back at it soon.
 
Re: My journal and pre cycle prep

Thanks Zed it sucks but watcha gonna do? I know not to push it or they take even longer to heal. I am feeling better today but still not good enough for the gym. The hardest part when your down like this you want to eat everything in sight LOL But I had some left over Burner so one of those a day keeps the appetite away.:chomp::chomp: Hope things are going good for you!
 
Re: My journal and pre cycle prep

Just read through this whole log, looks like ur doing awsome bro, keep up the great work!!
 
Re: My journal and pre cycle prep

Today is Day 29 and unfortunately I wasn't able finish this stack off as strong as I would have liked it was still productive.

I lost at least 1 to 2% of body fat and 1 1/2" more off my midsection.
I have weighed myself every couple hours today and I am averaging about 188lbs.
I look a lot leaner than I did when I started.

I think what I noticed most is the endurance I have with the Anabeta. My weight stayed about the same but my BF% has went down so I would guess I put on at least a couple pounds of muscle. I don't think I would run it again but it was worth a try.

I finish up with the Anabeta tomorrow and I already stopped taking the Oxyelite. I will continue with Bridge, Alpha T2, and Forged Burner from now til I start cycle which I am looking at 3 to 4 weeks from now. I am hoping that with my diet will get get me down to 12% which would be perfect to start my next lean bulk cycle.
 
Re: My journal and pre cycle prep

Sounds good bro. I also wish that you could have finishes on an up note.
 
Sux about the injury, although it sounds like you had some good results in the end. Take it easy so you can get back soon and go hard. KTS!!

From My Droid!
 
Re: My journal and pre cycle prep

How you doin JR?
 
Re: My journal and pre cycle prep

Day 30

Last day of Anabeta and feeling pretty good. Back was alot better today I finally made it back to the gym today for 40 minutes of cardio and some light weights. Still a little sore but nothing like it was. I will probly hold off on deadlifts and squats for another week just to not put any strain on it any sooner than I have too. But I am pretty stoked I can walk upright again :biggrin:

Thanks Zed, mondtster and deejleos for your support it really helps out a lot you guys are some good bros!

but enough on that now I am ready to Kill That Shit! :evil:
 
Re: My journal and pre cycle prep

Take care of yourself bro. Can always pump weigts later man. get back to it when you feel sure your ready for it. Then get back in slow!
 
Re: My journal and pre cycle prep

Well the last 10 days have sucked my back is still fucked up. I hope to get back into the gym before the week ends but we will see how that goes.
 
Re: My journal and pre cycle prep

Dam bro sorry to hear that. Maybe consider doing SLDL and reg DL at theraputic weights?
 
Re: My journal and pre cycle prep

zedhed said:
Dam bro sorry to hear that. Maybe consider doing SLDL and reg DL at theraputic weights?
Click to expand...

Thanks Zed! I started doing a little yesterday and starting to feel alot better today. Getting ready to go to the gym and do a little more. I will still take it easy the next few days. I am just glad it is finally going away I was starting to get depressed :biggrin:
 
Re: My journal and pre cycle prep

Sounds good bro, good luck to you!
 
Re: My journal and pre cycle prep

Back is feeling much better today was able to get a good work out in with some cardio. I am pretty stoked I was getting pretty bored.

15min warm up on the treadmill

Flat bench- 135x10,135x10,165x10
Incline- 135x10,145x10,155x10
dips 3x8

V-bar press down 50x10,55x10,60x10
Rope Ext. 35x10,40x10,45x10

35min cardio on spin bike HR 140

I am just easing back into it. It sucks being out for 2 weeks. Hopefully I will be able to push a little harder next week we will see how it goes. That is all my good bros Rock ON :garza:
 
Re: My journal and pre cycle prep

Listen to your bod bro and you will be golden. Glad you back at it bro!
 
Re: My journal and pre cycle prep

So yesterday I woke up feeling pretty good my back was a little stiff but loosened up as I got up and around. I got to the gym early and got in back and biceps.

Still going a little light my back isnt 100% yet but getting there

wide grip PD-100x10,110x10,120x10

T-bar rows-90x10,100x8,110x8

DB Rows-45x10,50x10,55x10

SLDL-90x10 for 3 sets

BBL curls 65x8,70x8,70x8

Alt. DB curls 30x10,35x10,35x10

40min on spin bike HR 140 avg.
 
Re: My journal and pre cycle prep

Nice workout bro. Just do what you can as you can for your back. It will get then and your doing it the smart way bro.
 
Re: My journal and pre cycle prep

Thanks Zed like you said we can always pump weights later! I am about 90% right now I should be able to get back at it by next week. :evil:
 
Re: My journal and pre cycle prep

Good to hear bro glad for you!
 
Re: My journal and pre cycle prep

I took yesterday off and didn't do much of nothing.

I woke up this morning feeling great got up early and hit up some legs no squats but I will throw them back in the mix next week.

10min warm up on the treadmill

Leg Press-180x12,270x10,360x8,380x6

calve raises-180x15,200x15,220x15

Abs more weighted crunches and leg lifts both 3x20 topping off at 120 on the crunches.

finished off with 35min on the stair gauntlet

Back feels great no pain at all today. I will hit up shoulders and tri's tomorrow take a day off and then get back to the routine I was doing B4 I got hurt.

Happy to be back at it:D
 
Re: My journal and pre cycle prep

Gr8 news bro. After all that your back says OK!
Happy for you man. Now get back to KTS!
 
Re: My journal and pre cycle prep

A sneak peek of what's to come!

6944mc.jpg
 
Re: My journal and pre cycle prep

dam bro thats SWEET!!!
So what is your workout plan gonna be bro? Adding mass or cutter?
Lay it out bro!!
 
Re: My journal and pre cycle prep

Alright I ended up taking yesterday off but I got up early and hit up chest & tris. I live about a mile from the gym and I rode my bike today which I think I am gonna continue turns out to be a good warm up.

Flat Bench 135x10, 185x8, 205x8, 225x6
Incline 135x10, 145x8, 155x8
Dips 3x8 bodyweight

Skulls 60x8,70x8,80x6
cable press downs 70x8, 75x8, 80x8

5 mile bike ride for some cardio
 
Re: My journal and pre cycle prep

Back at it bro good to see.
 
Re: My journal and pre cycle prep

zedhed said:
Back at it bro good to see.
Click to expand...

Thank you brother! I am stoked to be back at it.

Gonna go hit up Back and Traps this morning. I ll let you know how it goes in a few. Also throw some ideas out on that cycle.
 
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Re: My journal and pre cycle prep

Back and Traps

Warm up rode bike to the gym

WGrip pull downs- 120x10, 130x8, 140x8
Bent over BBL rows- 95x10, 115x8, 135x8
SL Deads- 135x8, 155x8, 165x8
P Shrugs- 135x10, 155x10, 185x8
DB rows- 45x10, 55x8, 65x8

I am easing back into the shrugs and deads next week I will step it up for sure back felt nice and strong :biggrin:

5 mile bike ride after weights. Legs tomorrow should be able to do some light squats I am looking forward to it.
 
Re: My journal and pre cycle prep

All looking good bro. Just dont go too fast and too heavy. Build it up not all at once.
 
Re: My journal and pre cycle prep

Well I just ordered the last couple things I needed for this upcoming cycle here is a list of my goodies.

5- Test Sustanon
1- Beastdrol
3- N2Gaurd
2- Post Cycle
2- Unleashed
2- Forma
2- Phytoserms
2- Bridge
2- HCGenerate
2- N2Slin
4- Gear

I will also be running base supps like:

Whey to Build Muscle
Ancient Strength
N2BM Creatine Mono
Multi-Vitamin
Krill Oil

1-12 Test Sust. 250mg twice a week 500 total (might bump this to 750mg)
1-4 Beastdrol 30mg daily
4-12 HCGenerate as directed
1-12 N2 guard as directed

PCT

10-17 gear 12-14 caps daily
10-17 N2Slin 1 cap 3 times a day
14-15 6 caps a day Unleashed
16-19 3 caps a day Unleashed
14-15 6 caps a day Post Cycle
16-19 3 caps a day Post Cycle
14-19 Phytoserms 2 caps per day
14-17 Forma 5 pumps am and 5 pumps pm
18-19 Forma 3 pumps am and 3 pumps pm
20-?? Bridge 3 caps daily

I really want to try to use all natty supps for cycle support and PCT. But I do have Liquidex, Letro, and HCG just in case I need it or want to use it.

Goals for this cycle is to put on some good lean muscle without added any numbers to my fat %. I plan on eating between 3000-3500 cals on training days with a 40/30/30 split and 2500-3000 cals on non training days with a 50/35/15 split. I want to stay with the 3 days on 1 off on my weight training. (push, pull,legs,off,repeat) I am not too concerned with strength as I know it will naturally go up. A couple areas I really need to work on is my shoulders and arms.

Because of time I want to start this cycle next Wed. I am currently still taking Bridge, Alpha T2, and Forged Burner which I will continue till the day of my first pin.

Zed, What do you think I should add or take away from my current weight training routine?
 
Re: My journal and pre cycle prep

Cycle looking pretty darn solid bro. I will go back and look at your workout to see if I have any ideas for you.
 
Re: My journal and pre cycle prep

Bro, you know looking at this and with your current goal of lots of lean mass I would really like to see you consider Stronglifts 5x5. Im gonaa tell you if you do it right IT WILL PUT A SHIT LOAD OF MASS ON YOU!!!
If you still wanna add in your calves, bies and tries you can with no problem. But IMO you really only need to add calves.
The only other thing I would change about the SL 5x5 is I would replace deadlifts with the heaviest rack pulls you can manage WITH STRAPS. Aside from that you work the program to the letter and you gonna put on mass like you cant believe it. But you have to have your feeds in line too. With the cardio that you like to do you are not gonna put on excess fat.
You have done gr8 work on your precycle routine and I really wanna see you get the most from your cycle and I know you want the same.
So check that out and come on back and post up.
I will tell you this bro. When I go back into my blast that is exactly where I will go and thats the way I will do it every time. It is an outstanding program in every way.

Day-1 Legs

20min warm up and stretch

Leg Press- 140x20(warm up the knees),230x12, 320x10, 370x8

Squats- 135x15, 185x12, 225x10, 245x6 would like to see you switch to Squats and then Leg press. If you do leg press first that takes away from your squats. Squats will give you more benefit overall and require more strength. Then you polish with leg press. ON leg press when you do em, do not stop at the top or at the bottom. Make it one contimous movement, and nice and slow.:evil: Try it, you will hate it bro!

Deads- 135x15, 185x12, 225x10, 275x8 I think doing deads and squats on the same day is too taxing to your CNS bro.
I feel you would get more benefit doing deads on back or should day. Alternate these with your rack pulls below.

Leg Curls- 75x12, 85x10, 95x10 Bro you dont really need these. Your already hitting your hams in your squats. I would get rid of these and use that energy for recovery.

Calve raises- 90x20, 140x20, 170x20 Dam bro thats some work right there! Would like to see a pic of your calves bro!


Legs are pretty much jello by this point so no cardio just a 15min cool down on the treadmill and 20min stretching

Day-2 Shoulders(focusing mostly on the side delts) and biceps

DB shoulder press- 40x15, 45x12, 50x12

BB behind the neck presses- 45x10, 55x10, 60x10 (I just started doing these again so Ive been working on form B4 I get the lbs. up Ive had shoulder injuries in the past) Bro if you had shoulder issues in the past do theses in front, behind the neck is not good for damaged shoulders.

Cable Lateral raises- I do these pretty light and do 8 second static holds at the top of every rep with the cables- 10x10, 15x10, 20x10 (I get a good pump from these thanks Nelson)

Barbell Curls- 65x10, 75x10, 80x8, 90x6

alternating DB curls on incline- 25x15, 30x12, 35x10, 40x8

concentration curls- 25xfail, 30xfail, 35xfail (rest one arm while other works final pumps)
Too much curls bro. Nix one of them. Remember that you are getting bi stimulation when you do your rows too. Also I would lower your reps to not more then 8-10 and sets to 2.

Day-3 No weight training just cardio

60min Spin bike in AM and I usually ride mountain bike in the PM

Day-4 Back and traps

wide grip pulldowns- 80x15, 100x12, 120x10 warm up sets

wide grip pull ups- 3 sets to failure usually around 6

Bent over BB rows- 95x10, 115x10, 135x10

Rack pulls from just above the knees- 135x10, 225x10, 315x8, 365x6 I would do 3 sets of 5 on this bro and as heave as you possibly can. On rack pulls you want max load for back and shoulder growth. These also stimulate TEST/GH release.

One arm dumbbell rows- 50x10, 60x10, 70x8

seated DB shrugs- 65x10, 75x10, 85x10 Bro, google Power Rows. Then try them in place of these. I think you gonna like them a lot!

Day-5 Chest and Triceps

Flat DB press- 40x15, 55x12, 65x12, 75x10 I would loose these and put the energy into BBL bench.

Dips- bodyweight to failure 3 sets (getting around 8 each time) Start adding weight via a dip belt bro. you are ready. Do these after bench or they will rob your bench press.

Flat Bench- 135x8, 185x8, 205x8

Incline DB press- 45x10, 55x10, 60x8 I would go BBL and add weight bro.
For now on your bench presses.Go BBL bro. Then after you get big and strong work in the Dbls.

Cable cross overs- 25x15, 30x15 I would loose these. Use this strength on bench.

V-bar pushdowns- 40x12, 50x12, 60x10

skulls- 40x10, 50x10, 50x10

DB overhead tri extension- 40x10, 45x10, 50x10

Overhead rope extensions-40x12, 45x12, 50x10
Drop any 2 of these bro. You use way too much energy on your tries and bies. You are getting tri stimulation in all of you pressing movements bro.

Day-6 Rest

Day-7 cardio and abs

That was pretty much my last full week. I move pretty quickly no more than 1 minute rest between sets. Keeps my heart rate up and the blood pumping!:evil: Luckily I live next to a huge park right next to the river with mountain bike trails running all through it. So I do a lot of ridin since I am still not working full time I have plenty of time. plus it keeps me from doing to much boring ass cardio in the gym:biggrin:

TBC...................:evil:
 
Re: My journal and pre cycle prep

Ok so I haven't had time to post in here for a few days so I will get it caught up later today. So for now I am off to the gym!!!! :evil::evil:
 
Re: My journal and pre cycle prep

LOL yeah Im like "where the hell is JR"?
 
Re: My journal and pre cycle prep

Alright shit's about to get serious! Weds was my first pin of Sust and first day of the Beast. I decided to go with 300mg of Sust every 4 days and 20mg of Beast at 7am pre workout and another 10mg at 7pm. I did my 2nd pin this morning and hit the gym. I felt pretty good today I cannot wait till everything starts kickin it's gonna be a fun ride. :evil: I am going to post my routine and stats later on this afternoon. Right now I am getting ready to hit the trails on my mountain bike.

:garza: Rock ON Brothers!
 
Re: My journal and pre cycle prep

Gr8 bro!
Looking forward to this SUBBED!!!
 
Re: My journal and pre cycle prep

So I got a little sidetracked the last few months but I am back and making some changes in my life. Also as per Zed's advice I started a Stronglifts 5X5 about a month ago, a couple weeks after I started my pct. I don't have much time this mourning so I will post more info after work. peace brothers!!!!!!!!!
 
Re: My journal and pre cycle prep

Dam nice to see you back here bro!
Looking forward to seeing what your up to.
Best regards man.
 
Re: My journal and pre cycle prep

Thanks Zed

So I am on day 33 of the Stronglifts 5x5 and my current lifts are:

Squats-165x5x5
Rows-105x5x5
Bench-105x5x5
Shoulder Press-80x5x5
Deads-165x1x5

So far so good, I alternate routines A and B every 48 hrs. I have not missed a day! I go up 5 lbs every session on all lifts except deads where I go up 10,

I add in some weighted ab work (every other day) along with some Bis and Tris but just one movement for each, with 3 sets of 15 on abs every other day and 3x6 heavy on bis and tris every 4 days. Which I will probly stop when the weight goes up on the 5x5 routine.

My diet consists of around 3000 cals a day high protein low carbs. Right now my body fat has been around 14% and thats allowing 2 cheat meals a week. I am currently putting together a new diet that is more strict with no cheat meals for the next 3 months. I will post more on that later.
 
Re: My journal and pre cycle prep

Nice bro, sounds solid!
 
Re: My journal and pre cycle prep

johnnyrockit8665 said:
Thanks Zed

So I am on day 33 of the Stronglifts 5x5 and my current lifts are:

Squats-165x5x5
Rows-105x5x5
Bench-105x5x5
Shoulder Press-80x5x5
Deads-165x1x5

So far so good, I alternate routines A and B every 48 hrs. I have not missed a day! I go up 5 lbs every session on all lifts except deads where I go up 10,

I add in some weighted ab work (every other day) along with some Bis and Tris but just one movement for each, with 3 sets of 15 on abs every other day and 3x6 heavy on bis and tris every 4 days. Which I will probly stop when the weight goes up on the 5x5 routine.

My diet consists of around 3000 cals a day high protein low carbs. Right now my body fat has been around 14% and thats allowing 2 cheat meals a week. I am currently putting together a new diet that is more strict with no cheat meals for the next 3 months. I will post more on that later.
Click to expand...
are u bulking? What are current stats if you don't mind me asking?
 
Re: My journal and pre cycle prep

gymjunkie09 said:
are u bulking? What are current stats if you don't mind me asking?
Click to expand...

Yeah a lean bulk but mostly concentrating on strength and balance between my left and right legs. A little over a year ago I broke my left femur in 2 and had to have a pin put in it. It took almost a year to fully heal so now I am using the 5x5 to get my strength to even out. Seems to be working so far.

37
190
5'10
14% BF
 
Re: My journal and pre cycle prep

Today's Lifts

170 5x5 Squats
85 5x5 overhead press
175 2x5 deads

bodyweight 3x5 dips
85 3x6 BBL curls

3x15 weighted crunches

all lifts where solid, really feeling my quads today! I might take 2 days off to recover depending how I feel tomorrow.
 
Re: My journal and pre cycle prep

johnnyrockit8665 said:
Yeah a lean bulk but mostly concentrating on strength and balance between my left and right legs. A little over a year ago I broke my left femur in 2 and had to have a pin put in it. It took almost a year to fully heal so now I am using the 5x5 to get my strength to even out. Seems to be working so far.

37
190
5'10
14% BF
Click to expand...

Ouch...I give u credit for getting back in there, a lot of people would have gave up. I respect that
 
Re: My journal and pre cycle prep

gymjunkie09 said:
Ouch...I give u credit for getting back in there, a lot of people would have gave up. I respect that[/QUOTE

Thanks man, I actually feel more motivated than ever before. That accident was a life changing experience. Could have died, you don't look at life the same after something like that.
Click to expand...
 
Re: My journal and pre cycle prep

So today is an off day from the gym. Legs are feeling pretty good this morning gotta about a 15 mile bike this afternoon I am looking forward to. I spent all Sunday afternoon preparing meals for the week. chicken, shrimp, turkey, and lean grnd beef for protein this week. Rice and Sweet potato for carbs and a lot of greens!

I got up early this morning to break everything into meals for the next few days I will post how I broke it down later!
 
Re: My journal and pre cycle prep

Industrious little fart arent ya bro LOL.
Just teasing man.
Nice on the meal prep man, I really wish I had the diciplin to do that.
 
Re: My journal and pre cycle prep

zedhed said:
Industrious little fart arent ya bro LOL.
Just teasing man.
Nice on the meal prep man, I really wish I had the diciplin to do that.
Click to expand...

lol I try zed. Kind of a pain in the ass to cook all at once but so much easier to stick to the diet though.
 
Re: My journal and pre cycle prep

12/14

yesterdays session

15min warm up on the bike

Squat

95x10x1
135x5x1 both warm ups
175x5x5 work

Legs were jelly after those :biggrin:



Bench

95x15x1 warm up
110x5x6 work

This is still pretty light so I have been doing x tra sets

Rows

95x10x1 warm up
110x5x5 work

I also threw in

chinups 3x8
dips 3x8
good day in the gym
 
Re: My journal and post cycle 5X5

headed to the gym to tear shit up ! :evil:
Hey Zed would it be to much trouble to change the thread name to post cycle 5X5?
 
Re: My journal and pre cycle prep

12/16 Day 39 of SL5x5

15-20 min warmup on the bike

Squats

95x10x1
135x5x2 warm ups

180x5x5 working sets

Still pushing these up smoothly. Dropping the weight down has helped me with flexibilty and technique of my squat. I am actually going past parallel for the first time in a few years. It is really helping getting the strength to balance out between each leg.

The only problem that has arose since I started this program is a numbness in my left index finger and thumb seems to start about the first working set of squats. Anyone else ever had this problem???

shoulder press

45x15x1
65x10x1 warm ups
90x5x5 working sets

Rack pulls from the knees (I substituted these for deads to give my legs a little break)

185x5x1
225x5x1
275x5x1
315x5x1
 
Re: My journal and pre cycle prep

johnnyrockit8665 said:
12/16 Day 39 of SL5x5

15-20 min warmup on the bike

Squats

95x10x1
135x5x2 warm ups With the bike this is a good WU.

180x5x5 working sets

Still pushing these up smoothly. Dropping the weight down has helped me with flexibilty and technique of my squat. I am actually going past parallel for the first time in a few years. It is really helping getting the strength to balance out between each leg. Good bro!

The only problem that has arose since I started this program is a numbness in my left index finger and thumb seems to start about the first working set of squats. Anyone else ever had this problem???
Try doing some shoulder and arm stretches for this and let us know.

shoulder press

45x15x1
65x10x1 warm ups
90x5x5 working sets good sets here bro.

Rack pulls from the knees (I substituted these for deads to give my legs a little break)

185x5x1
225x5x1
275x5x1
315x5x1
Click to expand...

Bro why do you feel you need to give your legs a break? If you mean from a muscular standpoint I urge you to do the DL(s) as they really arent that much leg work.
But if are meaning from and injury standpoint then do what you think is right.
 
Re: My journal and pre cycle prep

johnnyrockit8665 said:
12/16 Day 39 of SL5x5

15-20 min warmup on the bike

Squats

95x10x1
135x5x2 warm ups

180x5x5 working sets

Still pushing these up smoothly. Dropping the weight down has helped me with flexibilty and technique of my squat. I am actually going past parallel for the first time in a few years. It is really helping getting the strength to balance out between each leg.

The only problem that has arose since I started this program is a numbness in my left index finger and thumb seems to start about the first working set of squats. Anyone else ever had this problem???

shoulder press

45x15x1
65x10x1 warm ups
90x5x5 working sets

Rack pulls from the knees (I substituted these for deads to give my legs a little break)

185x5x1
225x5x1
275x5x1
315x5x1
Click to expand...
Not sure about the squats, how wide is your grip? And on the Dl, have you ever tried these without shoes? If you havnt I encourage it, it def makes a difference
 
Re: My journal and pre cycle prep

zedhed said:
Bro why do you feel you need to give your legs a break? If you mean from a muscular standpoint I urge you to do the DL(s) as they really arent that much leg work.
But if are meaning from and injury standpoint then do what you think is right.
Click to expand...

My legs where pretty burnt after the squats. You had told me in a previous post to trade them out sometimes I must have missunderstood you. But I will stick to the DLs from here on out.

Thanks zed
 
Re: My journal and pre cycle prep

gymjunkie09 said:
Not sure about the squats, how wide is your grip? And on the Dl, have you ever tried these without shoes? If you havnt I encourage it, it def makes a difference
Click to expand...

I have been messing around with a few different widths on the grip but I am most confortable with a my hands about 6 inches or so wider than my shoulders. Ive done some research and I pretty sure Zed hit the nail on the head with the shoulder stretches I do have issues with the flexibility in my shoulders and chest.

I lift in chucks right now. Never tried no shoes at all but I will next time. Thanks GJ
 
Re: My journal and pre cycle prep

early Sunday mornings are the bomb I love getting up early on the day of the sabbath its like I am god of the gym and I got it all to myself lol
 
Re: My journal and pre cycle prep

^^^thats cool dude^^^
 
Re: My journal and pre cycle prep

johnnyrockit8665 said:
I have been messing around with a few different widths on the grip but I am most confortable with a my hands about 6 inches or so wider than my shoulders. Ive done some research and I pretty sure Zed hit the nail on the head with the shoulder stretches I do have issues with the flexibility in my shoulders and chest.

I lift in chucks right now. Never tried no shoes at all but I will next time. Thanks GJ
Click to expand...

I used that grip for a while and it ended causing problems in my right shoulder when the weight started to get heavier. Gripping the bar closer to your shoulders will cause you to push your elbows back farther in order to hold the bar on you back which can in turn cause unessesary strain. Might not have been just that but when I widened my grip it def got better. I would watch for that. I found the wider the grip the better
 
Re: My journal and pre cycle prep

I go as wide as my rack will allow me to. But I also have a reparied shoulder so my flexibility is only so-so.
 
Re: My journal and pre cycle prep

12/18 day 40

15 min on the bike

Squats
95x10x1
135x10x1 warm-up
185x5x5 work

Bench
barx20x1
95x10x1 warm-up
115x5x5 work

Rows
95x5x1 warm-up
115x5x5 work
 
Re: My journal and pre cycle prep

Gr8 on keeping the rows and bench even bro. Nice workout!
 
Re: My journal and pre cycle prep

12/20 day 42

Hit all lifts today probly best day so far. I widened my grip on my squats and it seemed to help some thanks guys.

Squats

after warm ups
190x5x5

shoulder press
95x5x5

Deads
195x5x1 after 3 warm up sets
 
Re: My journal and pre cycle prep

Nice progression bro, keep up the gr8 work!
 
Re: My journal and pre cycle prep

LOL do nothing day. WTF is that? Wait I did have one last month come to think of it.
 
Re: My journal and pre cycle prep

12/22 day 44

Today's lifts:

15min warm up on bike

After I got off the bike my left hip and knee was buggin a little.

65x15x1
95x10x1

It usually takes these two set to get my hips and knees warmed up and stretched out enough to get my squat down past parallel.

On a side note when I broke my leg I also damaged the lateralis quad muscle and tore up the IT Band. So during my recovery my medialis muscle has gotten built up a lot more than the lateralis and causes an inbalance in my patella which in return causes pain in my knee. With that said here's is how I finished my squats because of a little pain.

135x10x3
185x5x2
195x5x1 The heavier the weight the more discomfort so I dropped the weight down to finish.
135x5x3

With all that said I don't know what to do. Should I deload and work my way back to up? If so how much weight should I drop? Or should I give a try at 195 again next workout? I think that is a miss and I should deload, but what do you guys think? I was hoping that the lateralis muscle would start to catch up with the medialis by starting with no weights and with strict form, but it seems that the medialis is getting bigger. I am confused don't really know what to do to correct the problem.

Anyway everything else went great!

Bench:

65x20x1
95x5x1 warm ups
120x5x5 work

Rows

120x5x5 work
 
Re: My journal and pre cycle prep

johnnyrockit8665 said:
12/22 day 44

Today's lifts:

15min warm up on bike

After I got off the bike my left hip and knee was buggin a little.

65x15x1
95x10x1

It usually takes these two set to get my hips and knees warmed up and stretched out enough to get my squat down past parallel.

On a side note when I broke my leg I also damaged the lateralis quad muscle and tore up the IT Band. So during my recovery my medialis muscle has gotten built up a lot more than the lateralis and causes an inbalance in my patella which in return causes pain in my knee. With that said here's is how I finished my squats because of a little pain.

135x10x3
185x5x2
195x5x1 The heavier the weight the more discomfort so I dropped the weight down to finish.
135x5x3

With all that said I don't know what to do. Should I deload and work my way back to up? If so how much weight should I drop? Or should I give a try at 195 again next workout? I think that is a miss and I should deload, but what do you guys think? I was hoping that the lateralis muscle would start to catch up with the medialis by starting with no weights and with strict form, but it seems that the medialis is getting bigger. I am confused don't really know what to do to correct the problem.
Bro believe me that I really can and do sympathize with you on knee issues.
Ok try this.
Do you bike just like you have been but then right after you bike immediatly do 3 or 4 sets of body weight squats. I do 3x10-12. This makes a huge diff for me with my issuse in my knees.
Then I do a nice slow warm up under the bar.
3 to 5 sets of 3 to 5 reps at 85.
3 to 5 sets of 3 reps at 135.
3 sets of 3 reps at 185
3 singles at 205.
Then my work sets.

You will prolly never be squating the big numbers and thats fine. Your doing the squats and thats whats important bro.
The squats along with Dead Lifts along with Rack Pull will get you there in time.
Just keep your chin up and keep pusing.
Hopefully in time as you get more balanced you will improve.
Good luck bro.

Anyway everything else went great!

Bench:

65x20x1
95x5x1 warm ups
120x5x5 work

Rows

120x5x5 work
Click to expand...

Kill that shit man!
 
LOL but thats not good diet guyz....:evil:
However Ginnus is one of my fav supps.:artist:
 
12/24 day 46

15min warm up on bike

squats:
3x12xbodyweight
1x10xBar
3x5x95
3x5x135
3x3x185
3x5x200 working sets

This worked out good, thanks Zed, much easier on the knees!

shoulder press:

2x5x85 warm up
5x5x100 work

Deads:

2x5x135
3x5x185
2x5x205 work

Headed to the gym for day 48 feeling pretty good about it. Hope everyone had a Merry Christmas!!!!
 
12/26 day 48

Just got back from the gym here is today's lifts

Squats:

I used the same warm up process as the last WO

205x5x3 work sets, no knee pain at all. I will get this back to 5 reps next WO!

Bench:

barx20x1
95x3x5

125x5x5 work

Rows:

115x5x3

125x5x5 work

Dips:

BWx5x5

chins:

BWx5x5
 
12/26 Diet

I am going to do my best to start logging more of my daily food intake So here goes...

6am-PWO-protein shake w/ 1/2 cup of oats, 1 cup nonfat milk, 1 tbs of natty PB, 1 pack geliten, 2 scoops of W2BM

Supps:Bridge, AS creatine, N2slin, pre-work out chews

10am-post-2 4oz turkey patties, 4 eggs, 1/2cup oats.

1pm-8oz Ham, 1/2cup mashed sweet potato, 1cup brocolli

5pm-8oz chicken, 1 cup brn rice and lentals, spinach
 
Last edited:
Nice bro that your in the gym unlike myself.....Kudos to you bro!
 
12/28 Day50

Squats:
after same warmup as day48
210x5x3 work
knee is doing much better! The numbness in my thumb and finger is getting better I have been doing a lot of shoulder stretches which is helping quite a bit.

overhead Press:
BarX10x2
95x5x3
125x5x5
failed on the last set got it just above my head but couldn't lock it out...Damn IT! lol

Deads:
95x10x2
185x5x2
215x5x2 work

The squats are getting pretty taxing. I have been doing them pretty much every other day since I started . I think switching to this

SL5x5 mon,weds,fri, and Bi's, Tri's, calves, and abs on saturday that way I get 2 days off from squats every 3 workouts. I think it will help with recovery.
 
johnnyrockit8665 said:
12/28 Day50

Squats:
after same warmup as day48
210x5x3 work
knee is doing much better! The numbness in my thumb and finger is getting better I have been doing a lot of shoulder stretches which is helping quite a bit.

overhead Press:
BarX10x2
95x5x3
125x5x5
failed on the last set got it just above my head but couldn't lock it out...Damn IT! lol

Deads:
95x10x2
185x5x2
215x5x2 work

The squats are getting pretty taxing. I have been doing them pretty much every other day since I started . I think switching to this

SL5x5 mon,weds,fri, and Bi's, Tri's, calves, and abs on saturday that way I get 2 days off from squats every 3 workouts. I think it will help with recovery.
Click to expand...
No need to lockout on the ohp, puts stress on the joints, good work tho. And good job sticking it out with the squats, glad your knees are feelin better
 
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