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5x5 journey to incredible strength

Hey, quick question please. I have one more week until my vacation. Unfortunately ill be away from the gym as well which a lot of people say it'll do me good as I've been going hard for months but anyways, this last week I'm wondering if it would work if i did a straight 5 day workout like this, for taxing reasons..
Upper body
Lower body
Upper body
lower body
Upper body
And be done for a week...
Your input please and thanks ahead of time.

Sent from my DROID X2 using EliteFitness
 
I plan on busting my ass hard next week. Doubt there will be much drinking and as far as food? I can watch that. May slip some but ill keep an eye on it.

Sent from my DROID X2 using EliteFitness
 
28/02/2013

10 min bike ride

10 min abs

Power cleans and front squats

Just light work I started feeling Hott and flushed/ sick so I bailed. Feel much better today
 
02/03/2013

Track sprints bike sprints

DB rows

75x15
90x12
90x12
100x10

Speed bench

135x25
185x12
205x10

Abs

Rear delts on pec dec superset lay pulldown superset machine rows

3 sets
 
Huh gotcha. I'm gonna pick one up cuz my Deads are 2.25x my BW when i go heavy so I figured better to have one as a safety precaution. thought i'd ask thanks for the response
 
04/03/2013

20 min of track sprints and bike sprints

Db press
55 x20x20x20 ( rotary cuff is sore)

Clean and press 95x 12
135x10x10
Superset rear delt flys every set
Deadlift

315x5
365x5
275x12
 
05/03/2013

2 track sprints
10 min bike ride

Walking lunges bb on back

2 long stretches 95 lbs

Split squats ss leg extentions 3 sets

Front squats ass to grass
135x12
185x8
225x5
275x5(Pr)

Back squat
315 x5

Deadlift
315x5

Abs superset back extentions 3 sets

Sick workout
 
10 min bike ride/ sprints

Dual pulley pulldowns 4 sets

Close grip pulldowns
140x15
160x14
180x12
220x6 drop set 100xfailure

3sets face pulls

Reverse pec deck rear delt flys

3 sets superset wide grip pulldowns
 
07/03/2013

10 min track sprints 10 min bike ride

10 - 4' box jumps

5 min core circuit

Power cleans
135x5x5
185x5x5( nice form)!

Just a few arm exercises so they don't start lacking.

Feeling 100 % healed and sprints are the fastest and strongest they have ever been. BW is still around 196-198 but I am feeling very lean and fast and strong. Also today was the first day of a week off and I am stoked about that !
 
08/03/2013

Cardio and arms

Just messed around today been real sore as of late

Ate like 5000 calories with my wife today and I'm still hungry . Just watched sons of anarchy all day and munched out

Tomorrow full fledged training is back in swing ;) squats power cleans deadlifts and rows and sprints are in order
 
10/03/2013

20 min badminton

Squat
225x12
315x10 :):)
365x5
385x5
405x3

Stiff legged deads
225x12x12x8

Stiff legged deads with db

80x10x10

Split squats

15 min stretching

Db shoulder press
50x20x20x20. ( left rotary cuff is very sore so I took it easy)

Machine side laterals 3 sets

Ate a big meal

5 km jog

Just spent now and I get a big steak dinner at the Keg so in excited for that!! :)
 
11/03/2013

10 min bike sprints

Deep stretching

Squat
315x5x5 warm up

315x12 Pr

Front squat
225x12

Superset leg curls with leg extentions
3 sets to failure

2 sets calfs

5 (4') box jumps

10 min abs
 
bigbassturd said:
have to convince the wife that it's absolutely neccessary lol

I'm leaning towards doing it though haha fuck a boat!
Click to expand...

Just do what I did man and involve her :) take her and let her hop in and fire it up like its hers, fill her ears with stories of pounding music off roading, dirtbikes in the back heading out for a day in the country ... Works like a charm ! Oh and YouTube ford raptor jumps 90 ft lol
 
I saw that on tosh.0 they fuck that bitch up haha

The guy takes it like a champ though...he's suffering from a severe concussion and his friends are all worried, and he's like ''I just need another beer''
 
14/03/2013

4 hour workout with a protein and waxy maize shake Inbetween

1 hour half cardio / polymetrics
Half hour stretching

Full body routine including
Back squats 365x5 , 275x15( almost blacked out!)
Front squats
225x5, 245x5

Leg press 8 plates a side x 8

Tb rows 6 plates x8
And a ton of everything else I took too much pre workout today and I still can't sleep ugh but the workout was worth it

Stretching
 
Last edited:
15/03/2013

20 min bike ride

Did a full chest routine

Incline db
65x20
85x12
95x8

Low pulley cable flys
High pulley cable flys
3 sets each

3 sets bw dips

Hammer strength chest press
3 sets

Just went for a pump today and it felt like a nice change
 
18/03/2013

5 track sprints
5 min jog
15min bike ride

Squats
225x12
315x5
365x5
365x5

Bench
135x5
195x5
225x5
245x5

Db rows
100x5x5x5x5

Dd some bicep work
Tricep work
Abs

Power cleans
135x12x12x12

Side laterals on machine
 
Just a quick question, am i the only one who feels like a kid in a candy store when your gym gets a new piece of equipment? I always have to try it at least once.

Sent from my DROID X2 using EliteFitness
 
Well I have been running bridge unleashed and post cycle for a while here and I have never been so horny in my life . I ordered up the sarms search tripplenstack for my wife and I , minus the ostarine for her , and in hoping it shows up quickly as I'm ready for a nice aas free run. Something that I really hope I can get up and over 205 and stay there , without the water weight and fat I always add. Wish me luck. Also going to be doing more isolation work for a month, 4 day split to try and get a little more size focusing on shoulders especially.
Tonight is day 1 . Shoulders , tricep

Day 2 is legs
Day 3 back biceps
Day 4 chest / shoulders

Will be incorporating cardio and abs as needed and aiming for 8-12 reps which is something I haven't done for a while
 
19/03/2013

Ran stairs
Jog
2 track sprints
20 min bike ride

Shoulders and triceps

I blasted them hard I'm real tired and going to bed. Nothing noteworthy just chasing the pump. Good ass workout but too much cardio wife didnt wanna stop .
 
20/03/2013

Ran some stairs, light jog / 10 min bike ride, stretching

Legs

1 leg hammy curls 25x20x20
50x12x12

Weighted lunges superset bw split squats

40 lb db per arm x 12 reps
3 sets

Stiff leg db deadlifts

50xmanyxmanyxmany

^^ just going for the stretch

Leg extentions super set laying hammy curls
4 sets each dont recall weight, 12-15 reps

Standing calf raises

270x30
370xfailure x failure x failure

Seated calf raises 2 sets 3 plates x failure

Blasted abs and foam rolled

Weight 197

Supps

75 Mgs helladrol 3 caps katana
 
Well I've strayed for long enough. I can't believe how easy it can be to stray away from a strength program to "play" around with some new found strength lol thanks to everyone and especially this thread I'm going back to 5x5 for a while. I have goal that I'm determined to make! Ill come back to give updates from time to time and also if anyone wants to, you can check out my thread/log.

Sent from my DROID X2 using EliteFitness
 
Just one quick question about the 5x5. You have workout a and workout b. Obviously mon-wed-fri (ex workout a-workout b-workout a) but do you start with workout b on week 2 and just alternate them each week or just do the same workout exactly the same each week. I mean you'd be doing squats bench and rows twice every week.

Sent from my DROID X2 using EliteFitness
 
Thanks very much. And i hate to do this because it shows how new i am but how come when looking at the stronglifts it only shows 1 set of 5 deads instead of 5 like every thing else. Would it be a taxing issue?

Sent from my DROID X2 using EliteFitness
 
09/04/2013

Legs

Sickest workout in a while

5 sets split squats warming up

Stiff legged DB deadlift
65x12
75x12
85x12
100sx10 ( clean form)

More split squats

Sitting hammy curls 4 sets
Laying hammy curls superset leg extentions 4 sets

Leg press superset calf pressing
6 plates x side
14 reps
12 reps
11 reps
8 reps

Ran some stairs

Calf raises seated
2 plates x failure (3 sets)

Squat
275x5
315x5
365x3 ( legs were so weak )

Foam rolled , stretched, abs

Good workout!!
View attachment 103203
Looking pretty big in the gym now, 210 is near and I still am pretty lean and fast , good cardio still
 
10/04/2013
Chest

Warm up
50 bw pull-ups

Rear delt flys

Incline bench 135x18x15x12
185x5
225x3

Pec dec
150xmany drop set 70xmany

210x12ish drop set 70xmany
235x10 drop set 70 x many

Ran 10 short flights of stairs

Decline bench explosive
135x15
185x12
225x5(not very explosive)
245x3( not very explosive )

Bw dips 3 sets to failure

Ran 10 short flights of stairs
Stretched
And abs
Sprinted one lap , ( half sprinted I was gassed)

Weight after supper...210.3!!!!

View attachment 103413
View attachment 103423
 
11/04/2013
8am
Back bis

5 min steady pull-ups about 8 at a time ( getting harder with this added weight!)
Deadlifts
225x12x12x12x12

BB rows
225x5x5( superset bent over flys)
135x12x12

Db rows
75x10x10x10 ( didn't wanna go heavier, helladrol is giving back pumps)

Close grip pulldowns
120x15x15x15 ( fast sets)

Rear delt cable cross overs
3 sets 25x arm to failure

Rear delt pec dec
130x12
Drop set 90x 12
Drop set 30x12

30 x 12 strict ass form full range of motion 2 sets

Wide grip lat pulldowns
Can't remember weight, not that much back is effed
2 sets more for the stretch

10 mins of bike intervals

Bicep giant set
60 lbs ez curl x 18
Drop set 40 x 12 drag curls
Superset 40 lb hammer curls 8x arm
Drop set 25x whatever
Drop set 15 x failure

Break to stretch and foam roll

Preacher curls 3 sets

I am in absolute full swing in the gym I feel so god damn good, this was a long intense workout I forced myself to leave

Also had a suprise week off work start. Today rather than next Thursday so I'm stoked, gymming 2 a days and eating heavy but clean until I hit 215. Stevesmi is a smart fucking bulking genius. Hard work intervals and pancakes and oats is how you grow lol .

Yesterday's diet
4 30am
1.5 cup oats
1 scoop quickmass
Cinnamon
Half Cup goji berries

8 am
Kashi granola bar
1 scoop chocolate hemp protein in water

10 am
Cup oats mixed with Greek yogurt
1 whole egg
2 egg whites
1 tuna sandwich on rye

130 pm
Same as above plus 1 can sardines

5 pm ( pre workout )
Cup oats n whey

Between 7-8 pm post workout

40 grams waxymaize, 1 scoop quickmass, 1/2 cup oats

9 pm
Lean mean n veggies , wheat thins and cheese, and I nibble on this and that whenever I'm hungry
Maybe some peanut butter and almonds if still hungry pre bed

Pm workout

50 bw pull-ups ( narrow grip )

Side lateral raises

I did a bunch a back and bi work again to shock the body

Ran 5 minutes of constant stairs

Ate big

212.
 
Last edited:
12/04/2013
Workout 1 (9 am-11am)
Rotary cuff warm up
4 sets rear delt flys( seem to be getting better at activating these I can really feel them contracting)

Military on smith
100 reps bare back
5 sets ^^^

Db shrugs super set high rows

65lb dbs x15 SS 60 lb high rows x 12
85 lb DBS x12 SS ^^
100lb dbsx 8 SS ^^

Machine laterals
3 sets with drop sets

Cable side laterals

3 sets 15 x arm 12 reps

Hammer strength shoukder press

3 sets forget weight

Ran 10 flights stairs , stretched/ abs

Popped 4 gear took a 10 min break

Tricep rope downs
4 sets with drop sets

50 bw explosive dips

40 lb overhead 1 arm tri extentions

3 sets

Ran 8 flights stairs

Foam rolled

50 bw dips
210 morning weigh in!!
All bloat is gone now too
Body seems to be adjusting to 500 grams of carbs :)
Tonight should be record breaking after legs :) lets see 213!!
 
Pm workout
Legs

Split squats
3 sets , little stretching

Db stiff legged deads

65x15
85x12
95x12
105x10

Laying leg curls SS leg extentions

3 sets to failure

Leg press SS calf press
6 plates a side x20x 20x15x15
Fast sets

Standing calf raises
250x20x20
370x12x12

15 min bike ride , 5 minutes of them were sprint intervals

Squats
225x15
275x12
315x10x8
Legs just messed !

View attachment 103663
Chicken breast stuffed with asparagus n cheddar
 
13/04/2013
Chest
10 min WU with rotary cuff work and rear delt

Incline flys
35x20x20x18x16
( fast paced)
High pulley cable flys
4 sets 20 lbs strict form SS bent over rear deltflys

Pec dec
200x12
Drop set
135x12
Drop set
95xfailure

135x failure

Incline bench
135 x 12x12x8 x8x6x6
( could really feel this in the pecs)

Ran 10 flights stairs
15 min bike ride off and on 15 second blast sprints

Abs

Bw dips x 50

Flat Db bench
80x12
SS 80 lb ez curl skull crushers

90x12 SS 80 skull crush
100 x 7 ( no SS)

Flat Explosive bench
135x12
30 sex break
135x10
30 sec break
135x8
135x6

Tricep ropedowns

Ran 10 flights stairs

Morning weight in, 213.5
 
Pm workout

10 min bike ride

Squats
225x12
275x12
315x10x8

Stiff legged deads ( DBs) SS laying hammy curls ( 110 x failure every set)
80x12
90x12
105x10

Seated calf raises 3 sets 2 plates x failur

Ran 5 flights stair
10 min bike ride with 10 sec bursts of full energy
Deadly forearm circuit

Minor stretching

Tonight's weight
214.0 so close
Some things to note

Back pumps are pretty outrageous at 100 Mgs/ day hella but still manageable
I stopped the katana a few days ago It was making me lethargic.. Feel better since then

The weight gain from 210 -214 has Been pure muscle .. No joke . I am as lean if not leaner at 214 now than I was at 210, and I am eating like a savage its un human.

Not sure if its the d spark or the helladrol I feel it's the d spark , but my skin is so tight as soon as I get any sort of a pump going. I have never ever been any where near this level of size or fitness in my life. It doesn't seem to matter how much I eat in a day or what it is( I'm keeping it clean as can be , slow digesting carbs and healthy fats and so forth) the only thing I experience is an over full feeling and it passes within hours of laying on the couch

Here is an example of today's diet
5 30am
1.5 cup oats, 1 banana , half cup blueberries , half carton egg whites, 1 scoop whey , cinnamon , tbsp coconut oil , quarter cup raw cacao beans . ( all blended up into a shake)

730 am gym
9 am 1 cup oats, 1 scoop whey


11 am , 12 aunt jemima mini pancakes. Half tbsp pb on every one ( savage I know ) 6 oz top sirloin , half carton egg whites, mushrooms and onions
^ seriously stuffed fuck me^^
Proceeded to lay on couch watching masters

2 pm 30 wheat thins, can of oysters

530 pm
1 cup oats n half scoop whey

645 gym
815
1 cup oats , half scoop whey

915 ( now) tuna Sammy on rye

And will eat again before bed , Greek yogurt almonds and hemp hearts or somethin

Now I have no desire to calculate those macros but I know it is a ton and more carbs than I thought my body could handle
 
14/04/2013
Am workout
Shoulders

Rotary cuff warm up
Side delt massacre
Db military
45x20x20x20x20
SS farmers holds and swinging side laterals

Crap I can't even remember everything I did

10 min bike Intervals

Tricep massacre

Foam roll
5 flights stairs

Done in 80 minutes

Muscles are so Rockhard it hurts joints are dry too
 
15/04/2013

Am workout
Back / bis
Rotary cuff / rear delt warm up

50 pull-ups
10/10/9/8/6/6/2
(Did 51 :P )

Duel cable pulldowns

70x arm x 12
Drop set 40 x 12
Drop set 25 x failure
Quick break
25 x failure

^^ just kept constant tension on the lats

DB Rows
75x12 x12 x12 x12w
^^ SS bent over flys (10lbs x failure )

Cable crossovers high pulley
3 sets SS wide grip pulldowns

Back extentions , about 50 BW

Ran 10 flights stairs

10 min on bike medium pace

Biceps

Ez bar curls
60 lbs x 15 tight squeeze
Drop set 30 lbs drag curls
^ 2 sets ^

Preacher curls
Forget weight just went to failure 3 quick sets

5 min on bike ,
20 sec interval blasts

Nasty ab circuit and foam rolling

Felt really good in there today , the muscle tightness and hardness is so extreme now it's hurting.

View attachment 103843

At 10 am^^ :D
 
Pm workout

10 flights stairs
10 min bike intervals
Bench
185x15x12
225x6
245x5
245x5
^ don't wanna over exert shoulders but felt powerful

Squat 275x5x5
315x5x8

Deadlift 315x5x5

10 flights stairs 5 min bike sprints
 
16/04/2013
Wanna start off by saying its my wife's bday :) sexy bitch

Ok chest workout for the ages!

WU
10 lb rear delts on incline bench x 60
Shoulder rotations , rotary cuff wu

Incline flys
30x failure ( very strict form tight squeeze)
SS db incline rolls ( DBS together in mid chest palms towards eachother, push up roll wrists in)
4 savage sets ^
Incline bench
135x8x8
( shoulders too tight ATM)

Cable flys lower pulley upward motion
, 4 sets SS side lateral machine

Chest Is really feeling big and tight

BW dips x 30
Dips +45x8( belt is ghetto was fuckin up)
Dips +90 x 12x12( when I lifted myself up my tight back and hips popped and cracked loudly , hurt like a bitch then it felt really good )
Ran 10 flights of stairs and 6 min bike ride

Dips + 135x5x5 ( very tough )
View attachment 103963
Tricep rope downs foam roll

More side laterals, really aiming for
That width .
Ran 10 flights stairs and said enough

Weight is consistantly at 215, which is ok for now I actually look massive lol I think I'm scaring my wife .
 
Obviously "gain weight" I know but I seem to put on more fat/less muscle than others.

I don't wanna jump gun n say they take pro hormones or something
 
Buildingup24 said:
Obviously "gain weight" I know but I seem to put on more fat/less muscle than others.

I don't wanna jump gun n say they take pro hormones or something
Click to expand...

So many different variables could be at play, could be consuming more food along with taking something special, could be genetics, maybe they higher rep and consume more carbs and don't do the intervals .. I know I am using gear/ pro hormones / supps pretty much somethin all the time, but just recently since I've been eating more and working out with less cardio , higher reps chasing the pump, i have gained a ton of size, but not a ton of strength
 
Rustilldown said:
So many different variables could be at play, could be consuming more food along with taking something special, could be genetics, maybe they higher rep and consume more carbs and don't do the intervals .. I know I am using gear/ pro hormones / supps pretty much somethin all the time, but just recently since I've been eating more and working out with less cardio , higher reps chasing the pump, i have gained a ton of size, but not a ton of strength
Click to expand...

Gotcha. I Been going higher rep in the afternoon. (I don't always write it)
I've just noticed alot play basketball, eat pizza, n have more size. Just curious thanks mike. Ill do more high rep stuff n see how that goes. I'm taking in roughly 150g carbs which is about 1g/pound of bodyweight so I'm not "low"
 
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