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5x5 + 4x2 - calories = ???
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anotherbutters
New member
Week 1, Day 2
Bodyweight: 182.6lb
All weights in kilos.
Front Squats
(bar x 5) 40 x 5, 50 x 5, 60 x 5, 70 x 5, 76 x 5 ...... (76kg = 167lb)
Deads
(60 x 5, 80 x 5, 100 x 3, 120 x 1) 130 x 4 x 2 reps, 120 x 5 ......... (130kg = 286lb)
Military Press
(bar x 5, 30 x 5) 35 x 3 x 5 reps ........ (35kg = 77lb)
My left wrist is playing up a lot. There's something swolen on/in it and it's restricting my range of motion and it makes pressing painful. I tried wearing a thick wrist wrap and it helped a lot. I didn't think I'd manage front squats or military press today, but I did and my wrist was ok. I might wear it around the house for a few days to keep the wrist straight.
I did 3kg below my PR on front squats today! Ok, so I only started pushing them just before the Korte, but I was pleased with how well they went. I could have matched the PR today.
On deads, my back rounded on a few reps when I wasn't concentrating on it. They were hard, but not too hard. I'll bump by 2kg next week and see if I can sneak up on 3 plates. I think the backoff set was too heavy as it wasn't particularly pleasant. I might go a lot lighter and do 8 reps.
I haven't done any overhead pressing in ages! Unfortunately, after the 3rd set, I could feel my back wasn't happy, so I skipped the last 2 sets and skipped abs too. This is annoying. I really need to get my back sorted out. I'll sub in incline bench instead.
Bodyweight: 182.6lb
All weights in kilos.
Front Squats
(bar x 5) 40 x 5, 50 x 5, 60 x 5, 70 x 5, 76 x 5 ...... (76kg = 167lb)
Deads
(60 x 5, 80 x 5, 100 x 3, 120 x 1) 130 x 4 x 2 reps, 120 x 5 ......... (130kg = 286lb)
Military Press
(bar x 5, 30 x 5) 35 x 3 x 5 reps ........ (35kg = 77lb)
My left wrist is playing up a lot. There's something swolen on/in it and it's restricting my range of motion and it makes pressing painful. I tried wearing a thick wrist wrap and it helped a lot. I didn't think I'd manage front squats or military press today, but I did and my wrist was ok. I might wear it around the house for a few days to keep the wrist straight.
I did 3kg below my PR on front squats today! Ok, so I only started pushing them just before the Korte, but I was pleased with how well they went. I could have matched the PR today.
On deads, my back rounded on a few reps when I wasn't concentrating on it. They were hard, but not too hard. I'll bump by 2kg next week and see if I can sneak up on 3 plates. I think the backoff set was too heavy as it wasn't particularly pleasant. I might go a lot lighter and do 8 reps.
I haven't done any overhead pressing in ages! Unfortunately, after the 3rd set, I could feel my back wasn't happy, so I skipped the last 2 sets and skipped abs too. This is annoying. I really need to get my back sorted out. I'll sub in incline bench instead.
anotherbutters
New member
Week 1, Day 3
Bodyweight: 183.8lb - up a pound. oops!
All weights in kilos.
Squats
(bar x 10, 40 x 5, 60 x 5) 85 x 5 x 5 ...... (85kg = 187lb)
Bench
(bar x 5, 40 x 5, 50 x 5, 60 x 3) 72 x 4 x 2 reps, 65 x 6 ......... (72kg = 158lb)
Rows
(40 x 5) 51 x 5 x 5 ........ (51kg = 112lb)
Decline situps
2.5 x 3 x 20 ......... (2.5kg = 5lb)
Squats were moderately hard, but not in doubt. The weight was just about right. I'll add 2kg next week.
Bench was similar, but I went too heavy for the backoff set and only got 6 reps in. I've been wearing a wrist support all day and used a thick wrist wrap for bench (and I've been taking Ibuprofen). The lump on my wrist is still there, but there was no pain whilst benching, which was my main concern.
I got more explosive on each set of rows as I went on, which was excellent. I'm hoping to make better progress using flat sets compared to when I've ramped these in the past. I'm still not using 1 plate a side, so I supported the plates on some wood to match that height.
Situps were pretty hard, but I've not done these regularly before. I was going to add weight every time I got 3x20, but I might stick to this weight for a couple more workouts to get some practice in first.
Overall, a good workout. Just need to focus on eating less
Bodyweight: 183.8lb - up a pound. oops!
All weights in kilos.
Squats
(bar x 10, 40 x 5, 60 x 5) 85 x 5 x 5 ...... (85kg = 187lb)
Bench
(bar x 5, 40 x 5, 50 x 5, 60 x 3) 72 x 4 x 2 reps, 65 x 6 ......... (72kg = 158lb)
Rows
(40 x 5) 51 x 5 x 5 ........ (51kg = 112lb)
Decline situps
2.5 x 3 x 20 ......... (2.5kg = 5lb)
Squats were moderately hard, but not in doubt. The weight was just about right. I'll add 2kg next week.
Bench was similar, but I went too heavy for the backoff set and only got 6 reps in. I've been wearing a wrist support all day and used a thick wrist wrap for bench (and I've been taking Ibuprofen). The lump on my wrist is still there, but there was no pain whilst benching, which was my main concern.
I got more explosive on each set of rows as I went on, which was excellent. I'm hoping to make better progress using flat sets compared to when I've ramped these in the past. I'm still not using 1 plate a side, so I supported the plates on some wood to match that height.
Situps were pretty hard, but I've not done these regularly before. I was going to add weight every time I got 3x20, but I might stick to this weight for a couple more workouts to get some practice in first.
Overall, a good workout. Just need to focus on eating less
SgtSlaughter
New member
Nice workouts!
^^^ or eat more calorically empty but nutrient dense foodsanotherbutters said:Overall, a good workout. Just need to focus on eating less
anotherbutters
New member
Yeah, I'm still finding my feet with the new diet. I keep pouring out my usual bowl full of oats in the morning, forgetting I'm supposed to be cutting. I'm surprised I don't get jaw ache with the amount of raw veg I've eaten recently.
Protobuilder
New member
Workouts are looking good, AB. Those rows definitely have a lot of room to grow. I'm sure they'll come up as you work 'em more often. Your squats on day one seemed maybe a bit too heavy. Maybe it'd be best to stay there this week as well just to be sure you're getting a nice running start? just a thought.
anotherbutters
New member
I went to a restaurant called The Fat Duck for Sunday lunch yesterday. It's been voted the best restaurant in the world for the past 2 years. Here's some info from their website:
"Heston Blumenthal of The Fat Duck in Bray, Berkshire has been described as a culinary alchemist for his innovative style of cuisine. His work researches the molecular compounds of dishes so to enable a greater understanding of taste and flavour. His original and scientific approach to the molecular breakdown of cuisine has teamed him with fellow chefs, scientists and psychologists throughout the world. His restaurant, The Fat Duck, opened in 1995 and was awarded its third Michelin star in January 2004."
We chose the degustation (tasting) menu, which has about 15 tiny courses that show off their culinary wizardry. I can honestly say it's the best food I've ever had in my life and probably ever will be! We were there for just under 4 hours and the bill came to £560 ($1060) for the two of us!
Here's the menu, not including the accompanying fine wines:
Nitro-green tea and lime mousse
Oyster, passion fruit jelly, horseradish cream, lavender
Pommery grain mustard ice cream, red cabbage gazpacho
Jelly of quail, langoustine cream, parfait of foie gras
Snail porridge, Joselito Ham, shaved fennel
Roast foie gras, Almond fluid gel, cherry and chamomile
Sardine on toast sorbet, Ballotine of mackerel 'invertebrate’, marinated daikon
Salmon poached with liquorice, Asparagus, pink grapefruit, "Manni" olive oil
Poached breast of anjou pigeon pancetta, Pastilla of its leg, pistachio, cocoa and quatre épices
Mrs Marshall’s margaret cornet
Pine sherbet fountain
Mango and douglas fir puree, Bavarois of lychee and mango, blackcurrant sorbet
Carrot and orange tuile
Beetroot jelly
Smoked bacon and egg ice cream
Pain perdu, tea jelly
Hot and cold tea
Violet tartlet
The first course (nitro-green tea) is like a meringue, made using liquid nitrogen. They wheel out a trolley with the liquid nitrogen to your table. Then they squeeze the ingredients, which is mainly egg white, out of a tube onto a spoon, then dip it into the liquid nitrogen for about 5 seconds. Then they serve it to you, where you're supposed to pick it up with your fingers and pop it into your mouth, where it just disappears. Amazing!
Every course was like an adventure. I mean, bacon and egg ice cream - just how does he make pure white ice cream taste like bacon and eggs!
I don't think I'll find a single thing on fitday
"Heston Blumenthal of The Fat Duck in Bray, Berkshire has been described as a culinary alchemist for his innovative style of cuisine. His work researches the molecular compounds of dishes so to enable a greater understanding of taste and flavour. His original and scientific approach to the molecular breakdown of cuisine has teamed him with fellow chefs, scientists and psychologists throughout the world. His restaurant, The Fat Duck, opened in 1995 and was awarded its third Michelin star in January 2004."
We chose the degustation (tasting) menu, which has about 15 tiny courses that show off their culinary wizardry. I can honestly say it's the best food I've ever had in my life and probably ever will be! We were there for just under 4 hours and the bill came to £560 ($1060) for the two of us!
Here's the menu, not including the accompanying fine wines:
Nitro-green tea and lime mousse
Oyster, passion fruit jelly, horseradish cream, lavender
Pommery grain mustard ice cream, red cabbage gazpacho
Jelly of quail, langoustine cream, parfait of foie gras
Snail porridge, Joselito Ham, shaved fennel
Roast foie gras, Almond fluid gel, cherry and chamomile
Sardine on toast sorbet, Ballotine of mackerel 'invertebrate’, marinated daikon
Salmon poached with liquorice, Asparagus, pink grapefruit, "Manni" olive oil
Poached breast of anjou pigeon pancetta, Pastilla of its leg, pistachio, cocoa and quatre épices
Mrs Marshall’s margaret cornet
Pine sherbet fountain
Mango and douglas fir puree, Bavarois of lychee and mango, blackcurrant sorbet
Carrot and orange tuile
Beetroot jelly
Smoked bacon and egg ice cream
Pain perdu, tea jelly
Hot and cold tea
Violet tartlet
The first course (nitro-green tea) is like a meringue, made using liquid nitrogen. They wheel out a trolley with the liquid nitrogen to your table. Then they squeeze the ingredients, which is mainly egg white, out of a tube onto a spoon, then dip it into the liquid nitrogen for about 5 seconds. Then they serve it to you, where you're supposed to pick it up with your fingers and pop it into your mouth, where it just disappears. Amazing!
Every course was like an adventure. I mean, bacon and egg ice cream - just how does he make pure white ice cream taste like bacon and eggs!
I don't think I'll find a single thing on fitday
Protobuilder
New member
That is, hands down, the baddest meal ever. Over a grand??? Holy CRAP, AB. LoL That sounds like some wicked food, though.
I had hamburger helper and milk. LoL
I had hamburger helper and milk. LoL
anotherbutters
New member
Week 2, Day 1
Bodyweight: 183.0lb - same as last week
All weights in kilos, warmups in brackets, previous weeks in grey.
Squats
(bar x 5, 40 x 5, 60 x 3, 80 x 3) 100 x 4 x 2 reps
(bar x 10, 40 x 5, 60 x 5, 80x3) 101 x 4 x 2 reps ...... (101kg = 222lb)
Bench
(bar x 5, 40 x 5, 50 x 5) 60 x 5 x 5
(bar x 5, 40 x 5, 50 x 3) 62 x 5 x 5 ......... (62kg = 136lb)
Rows
(40 x 5) 50 x 5 x 5
(40 x 5) 52 x 5 x 5 ........ (52kg = 114lb)
Decline situps
BW x 3 x 20 reps
2.5 x 3 x 20 ......... (2.5kg = 5lb)
PB - you're right, I did start squats off a little high. I'm going to try to push them up anyway. They were hard again today and I met my sticking point a few times, but managed to push through. These were very close to failure. I'll bump by another 1kg next week. I'd rather keep the weight high than drop it just so I can ramp up again. I forgot the backoff set again! I've written it in big letters in my log, so I won't forget next week.
Bench was ok. I'll also bump these by just 1kg next week. The lump on the back of my hand/wrist has gone down, but I still used a wrist wrap. No pain or hinderance from it today.
I'm enjoying rows. They were so explosive I hit myself hard high on the abs a few times.
Decline situps made my back ache, but not where my usual 'weak spot' is. It's probably because I'm flexing and extending my lower back on each rep, which won't be good for it. No damage done.
Bodyweight: 183.0lb - same as last week
All weights in kilos, warmups in brackets, previous weeks in grey.
Squats
(bar x 5, 40 x 5, 60 x 3, 80 x 3) 100 x 4 x 2 reps
(bar x 10, 40 x 5, 60 x 5, 80x3) 101 x 4 x 2 reps ...... (101kg = 222lb)
Bench
(bar x 5, 40 x 5, 50 x 5) 60 x 5 x 5
(bar x 5, 40 x 5, 50 x 3) 62 x 5 x 5 ......... (62kg = 136lb)
Rows
(40 x 5) 50 x 5 x 5
(40 x 5) 52 x 5 x 5 ........ (52kg = 114lb)
Decline situps
BW x 3 x 20 reps
2.5 x 3 x 20 ......... (2.5kg = 5lb)
PB - you're right, I did start squats off a little high. I'm going to try to push them up anyway. They were hard again today and I met my sticking point a few times, but managed to push through. These were very close to failure. I'll bump by another 1kg next week. I'd rather keep the weight high than drop it just so I can ramp up again. I forgot the backoff set again! I've written it in big letters in my log, so I won't forget next week.
Bench was ok. I'll also bump these by just 1kg next week. The lump on the back of my hand/wrist has gone down, but I still used a wrist wrap. No pain or hinderance from it today.
I'm enjoying rows. They were so explosive I hit myself hard high on the abs a few times.
Decline situps made my back ache, but not where my usual 'weak spot' is. It's probably because I'm flexing and extending my lower back on each rep, which won't be good for it. No damage done.
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