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Crossy`s 2nd Log: Bigger Starrs 5 X 5

crossy

crossy

Active member
Thanks for looking in any comments on training diet etc are welcome.

Okay after 9 weeks of manitenance on the 5 X 5 (was initially cutting but changed after couple of weeks to maintenance/small cut) its time to bulk. This is my first bulk so i am still getting to grips with alot of the stuff especially mentally putting weight back on after working so hard to lose it.

First log here: http://www.elitefitness.com/forum/showthread.php?t=507147

First of stats:

Age: 27
Height: 5.11
Weight: 168-169
BF% Done with calipers around 3 weeks ago: around 14-15% (i think higher but calipers say not)
Waist: 32
Maintenace cals: around 2700-3000
Bulking cals: around 3500-4000

Goals:

To add around 1lb a week
To get stronger (This is really important to me as this is where i seem to be lacking hugely)
Obviously gain a decent amount of muscle
To hit 300lb dead within 9 weeks
To keep this as clean as possible

Regime:

Starrs 5 X 5


1RM 5RM
Squat 172 153
Bench 140 124
Row 123 109
Dead 298 265
Incline 99 88

Assistance: (various Days) Needsize Abs, barbell curls,tricep extensions, Dips

I started messing with bulking 2 weeks ago and have only just got some form of diet plan together which still needs alot of tweaking but i will do this as i go along. Gained a couple of pound now roughly a lb a week which was my goal so happy there. I seem to be bloated alot of the time but i seem to be getting used to the increase of food now. I had a week off 2 weeks ago so started lifting again last week so basically that was week 1 and currently done workout 1 of week 2 (will post below). Have deloaded a little (even with teh weight being so low) reason i lost form on rows a little and also thought it was a good ideato give myself abit if a runup again. This will run for 9 weeks initially will see where i am at that point and decide then if i will contnue a bulk or do a cut.

Pictures will be added. (older pics in first log, link above)

A big thankyou to everyone who helped me get this far with all the advice and encouragment.

Bunny, CK, ZGzaZ, pitbullrocco and many others

Think that is everything for now, anything i missed?

As said any advice would be great.

Thanks Crossy
 
Week 2 Day 1

All weight in lbs

Everything strait forward as expected, first time in ages my back has not give me any shit whatsoever.

Warmup:

5 mins bike/row
10 mins stretches

Squats:

5 X 77
5 X 99
5 X 110
5 X 125
5 X 143

Bench:

5 X 66
5 X 77
5 X 88
5 X 99
5 X 114

Row:

5 X 55
5 X 66
5 X 77
5 X 88
5 X 99

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
 
Ate abit rubbish today didnt get my meals in due to a really hectic day. Weighed in at the gym 172lb which im not sure is a good thing. 4lb in 2 weeks is this to much weight to gain over this amount of time? i was aiming for around 1lb a week. Anyways todays workout all went strait forward apart from my missus (doing the 5 x 5 with me) not wanting to deads.

Week 2 Day 2

Squat:

5 X 77
5 X 99
5 X 110
5 X 132

Military Press:

5 X 55
5 X 66
5 X 77
5 X 88

Dead Lifts:

5 X 158
5 X 187
5 X 220
5 X 251


Assistance:

3 X 12 of Needsize Abs
 
Last edited:
2 pounds a week is not bad to gain... but 2 weeks is a short sample. See if that trend continues, and if so, adjust calories SLIGHTLY down by a hundred or two a day if you are not comfortable with that rate.

U're gonna add fat though and its just part of the deal. You have to realize, and I'm in the same boat, that you're on a long term mission, and as long as u're actively sticking to a sound plan, be proud. It's easy to gain and easy to lose fat, as long as you're actively doing. When u get to the point where u haven't been to the gym in two weeks and u're eating a tub of ice cream watching letterman.. that's when u need to worry. Until then you are proudly "under construction". So do what u gotta do to construct bro.



crossy said:
Ate abit rubbish today didnt get my meals die to a really hectic day. Weighed in at the gym 172lb which im not sure is a good thing. 4lb in 2 weeks is this to much weight to gain over this amount of time? i was aiming for around 1lb a week. Anyways todays workout all went strait forward apart from my missus (doing the 5 x 5 with me) not wanting to deads.

Week 2 Day 2

Squat:

5 X 77
5 X 99
5 X 110
5 X 132

Military Press:

5 X 55
5 X 66
5 X 77
5 X 88

Dead Lifts:

5 X 158
5 X 187
5 X 220
5 X 251


Assistance:

3 X 12 of Needsize Abs
Click to expand...
 
Thanks for the advice bro. I know i will gain some fat but im trying to keep it minimal with my macros set the way they are i should hopefully do that. Very well put i like the "under construction" quote.

k to u bro.
 
Do you deload too somewhere in the middle ?

When you runned it before did you feel worn out or everything was ok and no deload needed ?
 
Thanks for the support :)

Here is hoping everything works out well. Im so fuckin paranoid about banging weight back on, the only thing that made me decide to do it (apart from alot of people tellling me to) was the fact i am confident in my cutting ability.

@Czar87

The first time i ran it i didnt deload anything apart from bench due to me screwing my back up, everything else i ran for the 9 weeks. Before i started this second run i had a semi-week off and deloaded a small amount just because i was starting to lose form on a rows and thought it wouldnt do any harm to have a little run up. I dont plan on any deload during this 9 weeks unless i stall somewhere.

Crossy
 
A few updates lost my internet connection for almost a week but hey its backup.

Not weighed in this week will do tonight though. Everything is going ok sa far as lifting goes. Diet is alright just feeling bloated alot. I have got used to eating all the cals now and dont struggle really getting them in.

Last 2 workouts below.



Week 2 Day 3

Squat

5 X 72
5 X 90
5 X 110
5 X 132
3 X 147
8 X 110

Bench

5 X 66
5 X 77
5 X 88
5 X 103
3 X 121
8 X 88

Row

5 X 55
5 X 66
5 X 77
5 X 92
3 X 110
8 X 77


Assistance:

3 X 8 Dips
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions 60lb (up from 50lb)
3 X 12 Needsize Abs
 
Week 3 Day 1

Squats:

5 X 77
5 X 99
5 X 114
5 X 132
5 X 145

Bench:

5 X 66
5 X 77
5 X 92
5 X 105
5 X 121

Row:

5 X 55
5 X 66
5 X 81
5 X 92
5 X 110

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
 
crossy said:
Thanks Hun :)

Hows the back holding up?
Click to expand...

Just started feeling better this week, and I think I might of fudged it up again, but I am ignoring it. Trying to find alternatives right now for cardio instead of running. But it is all good. Fresh start, and I mean fresh!!! LOL

Hope everything is great, ready for christmas?
 
Good luck, crossy!

I also incorporated weighted dips and weighted chins every now and then on the 5x5..helped me a ton (or so I think) with my bench, rows, and deads..

of course im just advising this because i love dips :(
 
Dont ignore it to much dont want you hurt for christmas.

Not totally ready still need to get the other half a few things. Im so glad i decided to bulk over christmas it would be shit to cut at this time of year. Cant wait tbh have a massive family party on christmas day 18 of us for christmas dinner its going be a great day :)
 
crossy said:
Dont ignore it to much dont want you hurt for christmas.

Not totally ready still need to get the other half a few things. Im so glad i decided to bulk over christmas it would be shit to cut at this time of year. Cant wait tbh have a massive family party on christmas day 18 of us for christmas dinner its going be a great day :)
Click to expand...


We are going tonight to start and finish :) Yup I am looking forward to christmas as well!
 
poysyn said:
Good luck, crossy!

I also incorporated weighted dips and weighted chins every now and then on the 5x5..helped me a ton (or so I think) with my bench, rows, and deads..

of course im just advising this because i love dips :(
Click to expand...

Thanks. I started doing some chins a couple of weeks ago, suprised i copuld even get 1 out as when i started i literally could not do one. I put in 3 X 8 chins in and managed to get them all done so will try and increase them as the weeks go on. I also love dips :)

Ta Crossy
 
Abit behind this week missed 1 day last week so gonna make up for it this week and train 4 days. As for the diet feeling very bloated and fat at the minute the little definition i had in my stomach seems to be dissapearing quick. A pound added this week so maybe its slowing down a little from the previous few weeks added about 6 lb in 4 weeks so thre or there abouts with my goal.

Ordered a couple of books. Starting Strength and Strength Training Anatomy

Last Workout

Week 3 Day 2

Squat:

5 X 77
5 X 99
5 X 114
5 X 114

Military Press:

5 X 55
5 X 66
5 X 77
5 X 88

Dead Lifts:

5 X 165
5 X 198
5 X 224
5 X 257


Assistance:

3 X 12 of Needsize Abs
 
Last edited:
Week 3 Day 3

Felt really good today through the main lifts i can already tell the diffrence from a few weeks ago in strength. Came to do dips and my right tricep on 3rd set felt really tight. I stopped on 4th rep and tried to redo the set again but got to 6reps, weird as i dont normally struggle with dips, saying that my arms felt totally shot on all assistance today. Gonna add some HIIT soon i cut back on cardio due to me not putting on weight but i can really notice now that i havent done any in a while. Oh and my form is getting much better now on all lifts which seems to have really helped.

Squat

5 X 77
5 X 99
5 X 115
5 X 132
3 X 154 PR this is no way my max real easy today.
8 X 115

Bench

5 X 66
5 X 77
5 X 92
5 X 110
3 X 125
8 X 92

Row

5 X 55
5 X 66
5 X 79
5 X 92
3 X 110
8 X 79


Assistance:

2 X 8, 1 X 4, 1 X 6 Dips
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions 60lb (up from 50lb)
3 X 12 Needsize Abs
 
Felt fucked throghout this workout the weight was fine though, maybe due to a fairly big workout the day before. Either way i just wanted to get through this and go home. Bit pissed really this week can only go once more this week which will be thursday gonna have to miss other workout due to other plans for christmas so wont be training from thursday till wed next week now.

Week 4 Day 1

Squats:

5 X 77
5 X 99
5 X 121
5 X 137
5 X 154

Bench:

5 X 66
5 X 77
5 X 92
5 X 110
5 X 126

Row:

5 X 55
5 X 70
5 X 81
5 X 99
5 X 110

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
 
Felt really good today through everything did not struggle with anything, i could defo feel the deads but got them up ok. Pretty please as most of these were my 5 rep maxes a few weeks back. Added more to the squats today as the weight was to easy. Going to increase this some more tomorrow (dunno if i can get there yet). Weighed in at 174-5 another 2lb added for the week, should i change my calorie intake? is 2lb a week ok. I didask this earlier on but the answer gave me the impression it mught be my body getting used to
the calorie intake. I know im gonna gain some fat can already notice on chest and especially lower stomach i take it this is the normal areas?

Week 4 Day 2

Squat:

5 X 77
5 X 110
5 X 132
5 X 154

Military Press:

5 X 55
5 X 66
5 X 77
5 X 88

Dead Lifts:

5 X 165
5 X 198
5 X 232
5 X 265


Assistance:

3 X 12 of Needsize Abs
 
crossy said:
Felt really good today through everything did not struggle with anything, i could defo feel the deads but got them up ok. Pretty please as most of these were my 5 rep maxes a few weeks back. Added more to the squats today as the weight was to easy. Going to increase this some more tomorrow (dunno if i can get there yet). Weighed in at 174-5 another 2lb added for the week, should i change my calorie intake? is 2lb a week ok. I didask this earlier on but the answer gave me the impression it mught be my body getting used to
the calorie intake. I know im gonna gain some fat can already notice on chest and especially lower stomach i take it this is the normal areas?
Click to expand...

Yea, those are the normal areas where I notice fat first. Your probably fine gaining 2lbs a week right now, but if it continues for a while I would adjust your intake down slightly..
 
Your body's only capable of building muscle at a certain rate. If there was no limit, we'd all be eating 10k calories a day, putting on several pounds of muscle every week. So you just need to eat enough to support maximum muscle growth, with a bit more for good measure, because it's impossible to tell exactly how much you need. A lot of people use 1lb per week as a starting point. At 2lb per week, I expect you'll put on at least 1lb of fat every week, which you're only going to want to take off again later.

lol at 'Bigger Starr' in your title :)
 
Thanks for the advice. :) k to you both.

Im hoping im not putting on more than a 1lb of fat a week i want to keep it at least to a ratio of 50/50. At this rate looks like i will be bulking for another 5 weeks then do a cut 18lb in 9 weeks (if it stays at this rate) is enough for me i think at this time.

Ta Crossy
 
I don't see the point in bulking quickly (2lb per week), then cutting quickly (2lb per week). With that rate of bulking, you'll end up putting on more fat than necessary. With that rate of cutting, you'll end up taking off more muscle than you might if you cut more slowly, not to mention the much harder workouts because you'll have no energy. You'll end up where you started, feeling frustrated at your lack of progress.

Slow things down a little. If you have fat on you that you want to take off, try holding your bodyweight constant for a couple of months.
 
Week 4 Day 3

Squat

5 X 88
5 X 110
5 X 132
5 X 154
3 X 170 PR
8 X 132

Bench

5 X 66
5 X 77
5 X 99
5 X 110
3 X 127
8 X 99

Row

5 X 55
5 X 70
5 X 82
5 X 99
3 X 110
8 X 82


Assistance:

3X 8 Dips
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions 60lb
3 X 12 Needsize Abs
 
Upped the squats a little today as sqauts seem to be coming along better now.

Week 5 Day 1

Squats:

5 X 88
5 X 110
5 X 132
5 X 155
5 X 176 PR

Bench:

5 X 66
5 X 88
5 X 99
5 X 114
5 X 127

Row:

5 X 55
5 X 70
5 X 88
5 X 99
5 X 110

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
 
Everything was ok today deads were abit of work, lost my grip yet again but managed to get all 5 out. Taking my straps next week there is no way i will be able to keep my grip more than 2-3 reps with more weight

Week 5 Day 2

Squat:

5 X 99
5 X 121
5 X 143
5 X 143

Military Press:

5 X 57
5 X 68
5 X 80
5 X 94PR

Dead Lifts:

5 X 176
5 X 209
5 X 242
5 X 275PR


Assistance:

3 X 12 of Needsize Abs
 
crossy said:
Everything was ok today deads were abit of work, lost my grip yet again but managed to get all 5 out. Taking my straps next week there is no way i will be able to keep my grip more than 2-3 reps with more weight

Week 5 Day 2

Squat:

5 X 99
5 X 121
5 X 143
5 X 143

Military Press:

5 X 57
5 X 68
5 X 80
5 X 94PR

Dead Lifts:

5 X 176
5 X 209
5 X 242
5 X 275PR


Assistance:

3 X 12 of Needsize Abs
Click to expand...

GREAT JOB ON THE PRS!!!!!
 
crossy said:
Thanks hun :) nice to here from you. How are things ?
Click to expand...


Getting better. Starting a new program in the new year, hubby and I are sort of starting now, but not too strict yet (too many left overs) :) and back at school again in the new year and the gym. so can't complain
 
Good job on the PRs!

What grip do you use on the deads? Have you tried mixed / hook grip, or chalk? Straps will definitely help complete the lift, but they will remove the development of your grip strength, so your grip won't be getting any stronger. Ideally, you'd develop your grip strength in line with your deadlifting ability.
 
Thanks Bro. I use mixed from around set 3. I just cant keep hold of the bar which is obviously making the lift all that much harder.

@CK

Glad to hear you are getting better bin them left overs lol. I threw so much stuff out, as normal we just bought way to much food over christmas. Just new year to go and everything will return to normal.
 
No i havent yet i will get hold of some for next week. Any in particualr? or is it all the same?

Thanks Crossy
 
Chalk is chalk. I bought mine for less than $2 at the local sporting goods store. Chalk does not compensate for a weak grip but rather it elimates silly frictional deficiencies from a poorly knurled or overly slippery bar.
 
I don't think it's just the bar's fault. I find that when doing a top set of 5 reps, I can start the set with completely dry hands, but after about 3 reps, my grip goes AWOL because my hands are so wet. Chalk makes a big difference for me.

I think it's highly individual though. BW always did deads with double overhand without grip problems and IIRC, he tried chalk and didn't notice any difference.
 
I start with double overhand then move to mixed grip as i feel i can pull more this way. My hands dont really get to sweaty its just the grip issue. I do have fairly small hands so maybe that has something to do with it.
 
Week 5 Day 3

Everything went well again today starting to feel the weight in the squats now, but still room for more weight to be added. Weighed in at 176-77lb.

Squat

5 X 93
5 X 115
5 X 137
5 X 159
3 X 187 PR
8 X 137

Bench

5 X 66
5 X 81
5 X 95
5 X 115
3 X 132 (matched PR weight, shit i know lol)
8 X 95

Row

5 X 55
5 X 70
5 X 88
5 X 99
3 X 114
8 X 88


Assistance:
3 X 8 Dips (harder than normal today)
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions 60lb
3 X 12 Needsize Abs
 
crossy said:
Everything was ok today deads were abit of work, lost my grip yet again but managed to get all 5 out. Taking my straps next week there is no way i will be able to keep my grip more than 2-3 reps with more weight

Week 5 Day 2

Squat:

5 X 99
5 X 121
5 X 143
5 X 143

Military Press:

5 X 57
5 X 68
5 X 80
5 X 94PR

Dead Lifts:

5 X 176
5 X 209
5 X 242
5 X 275PR


Assistance:

3 X 12 of Needsize Abs
Click to expand...



are the military presses with dumbells, and the weight per arm?
 
Week 6 Day 1.

Ok today my Red Blast turned up so popped 6 caps before heading of to the gym. Man they are intesnse excellent focus although for me i felt hot as fuck i meen i was red (no pun intended), but i havent taken any sort of stims in a good month or so. Anyways workout went well the last rep on my squats nearlly stalled but got it up not to worried about increasing the weight next week still think i will get through these 9 week without stalling on squats. Rows are getting difficult every time i hit around 115lb i tend to struggle but i got all sets and reps done so i suppose thats all that counts. Bench feels much better than ever before even though the weight is shitty.

Squats:

5 X 99
5 X 121
5 X 143
5 X 165
5 X 187 PR

Bench:

5 X 66
5 X 88
5 X 99
5 X 121
5 X 132 (matched PR)

Row:

5 X 60
5 X 77
5 X 88
5 X 99
5 X 115

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
 
Last edited:
Thanks m8, it should be around 205 in 4 weeks so here is hoping :) should have hit the 300lb on my dead by then aswell. I wil be happy as shit if i can hit them targets in 4 weeks. Body weight is still increasing still gaining around 2lb a week (feel my jeans gettin tighter lol). Not to worried though as i can tell a diffrence in my strength and i am confident in my cutting ability although i have gotten used to my cal intake (around 3900) so going to have to find some filling food for when i start cutting.

Thanks again Bro
 
Week 6 Day 2.


What a complete and utter shit day all round. Slept shitty then all i ate for most of the day was 2 bowls of cerial and 1 whey shake. Lifts were the worst they have been since i started lifting which there is no reason as to why (apart from food intake) as i lifted the same weight last week . Military i just managed to do the last rep although i ilfted this weight fne last week. I felt the weight in my last set of deads but the first 2 reps were comfortable then dreaded grip came back to haunt me, the right hand sliipped out on the 3rd rep, i had forgotten my straps (again) I felt so bad after failing to lift them as they are my favourite lift (will just have to remember the my straps) on the upside the actual weight didnt feel to bad. I skipped my last workout of the week (first time i missed training since i started) as i felt i needed a rest as i have been playing catchup on my workouts due to the gym been closed a few days over teh holidays. Decide to do all last weeks weights again this week .Here is the workout from last week.

Squat:

5 X 99
5 X 121
5 X 143
5 X 143

Military Press:

5 X 66
5 X 77
5 X 81
5 X 92 (just managed to get the bar up)

Dead Lifts:

5 X 176
5 X 209
5 X 242
3 X 280 PR (grip slipped on last 2 reps)


Assistance:

3 X 12 of Needsize Abs
 
Wek 7 Day 1.

Nothing to add really felt alright today. Rows i seem to be struggling with a little on the last rep.

Squats:

5 X 99
5 X 121
5 X 143
5 X 165
5 X 187

Bench:

5 X 66
5 X 88
5 X 99
5 X 121
5 X 132

Row:

5 X 60
5 X 77
5 X 88
5 X 99
5 X 115 (struggling on the last rep to keep form)

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
__________________
 
crossy said:
Week 6 Day 2.


What a complete and utter shit day all round. Slept shitty then all i ate for most of the day was 2 bowls of cerial and 1 whey shake. Lifts were the worst they have been since i started lifting which there is no reason as to why (apart from food intake) as i lifted the same weight last week . Military i just managed to do the last rep although i ilfted this weight fne last week. I felt the weight in my last set of deads but the first 2 reps were comfortable then dreaded grip came back to haunt me, the right hand sliipped out on the 3rd rep, i had forgotten my straps (again) I felt so bad after failing to lift them as they are my favourite lift (will just have to remember the my straps) on the upside the actual weight didnt feel to bad. I skipped my last workout of the week (first time i missed training since i started) as i felt i needed a rest as i have been playing catchup on my workouts due to the gym been closed a few days over teh holidays. Decide to do all last weeks weights again this week .Here is the workout from last week.

Squat:

5 X 99
5 X 121
5 X 143
5 X 143

Military Press:

5 X 66
5 X 77
5 X 81
5 X 92 (just managed to get the bar up)

Dead Lifts:

5 X 176
5 X 209
5 X 242
3 X 280 PR (grip slipped on last 2 reps)


Assistance:

3 X 12 of Needsize Abs
Click to expand...

But you got a PR in!!!! Hope you get better sleeps :heart:
 
Nice work on the deads. Is it just me or is your deadlift way more out of proportion to the rest of your lifts? It seems to be much stronger proportionately.
 
yes it is lol. I dont know why i just feel better when doing deads than any other lift. Although my squats have started increasing more this time around so im guessing they will increase more than the other lifts.

This week has totally gone tits up aswell, went work yesterday spent most of the day in the van been sick. So now i have the flu, so again no gym. Gutted
 
Fianlly back to normal feeling much better this week. Not to happy with not being in the gym properly for the best part of 2 weeks, especially whilst bulking.

I decided to run the weight from week 6 again as that was the last full weeks training i had. Added 1 lb in the last 2 weeks as i was trying to keep the cals abit lower whilst not training properly. Im unsure where to go after this week as i planned on gaining 1lb a week i actually put on more. It has been around 9 weeks since i started although i am lifting at week 6`s weight. I am around 178lb now about 12lb heavier than i was when i started. This was supposed to be a small bulk for 9 weeks. Decisions decisions.

Anyhow workout for today: found i was running alittle low on steam today ,maybe because of the time off and sickness i have had.

Squats:

5 X 99
5 X 121
5 X 143
5 X 165
5 X 187

Bench:

5 X 66
5 X 88
5 X 99
5 X 121
5 X 132

Row:

5 X 60
5 X 77
5 X 88
5 X 99
5 X 115

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
 
Last edited:
Looks like you've made some good progress, there. Recovering after an illness like the Flu can take a little while, it wipes you out so much.
 
Thanks bro, not as much progress as i was hoping for at this point but regardless what i do with my diet i will defo keep the 5 x 5 running to hit these PR`s i am chasing.

Crossy
 
Im gonna just call this week 6 as it will get confusing otherwise with previous week not getting all my training in and being ill etc.

Today was great, got all my reps on the dead lifts and on top of that without any straps which i was really happy about as i was only able to get 3 reps last week befoer losing my grip.

Week 6 Day 2

Squat:

5 X 99
5 X 121
5 X 143
5 X 143

Military Press:

5 X 57
5 X 68
5 X 80
5 X 94

Dead Lifts:

5 X 176
5 X 210
5 X 242
5 X 280 PR


Assistance:

3 X 12 of Needsize Abs
 
Thanks bro, i wont be takin any pictures any time soon with the weight i put on. Another 2 weeks and i will be cutting.


Had a workout today but it was a hectic day. College got called off at 3pm due to the wind blowing over trees and lamposts en shit. The gym is 5 mins from the college and i was supposed to be meeting my missus there at 5pm i was just gonna go home and let her pick me up from there and then go but, got outside college and the traffic was at a stand still travelled about an hour and moved 1 mile my missus was in the same situation but in another city so there was no chance of meeting her up so i went strait to the gym, the downside she had my workout plan so i wasnt to sure what i was supposed to be lifting weight wise so i sorta guessed my way though it. The lad who was waiting for me to finish to give me a lift home made my 2 hour workout last an hour so it was like supersetting everything lol but still managed to get a few PR`s in but i was totally screwed afterwards. Came out of the gym traffic still bad the lad who was giving me a lift was pissing me off so i just said thanks for the ride jumped out and walked for a hour and half home. Cant really remember what all my lifts were apart from my Pr`s so will have to just put the workout in as planned to keep track.
 
Awesome lifting crossy, keep up the heavy deads. Pretty soon you'll be playing with that 3 plate dead. I agree with getting some chalk, it really helped me start pulling more. Rushing a day in the gym is never good, but it's a lot better than skipping it entirely! Awesome work!
 
Ate shitty this weekend no excuse apart from it was the missus birthday and we went out to eat fri spent sat and sun with family celebrating her birthday. Anyhow back to gym today forgot to mix my whey shakes but upped my redblast and they helped alot today really felt the effects of them. Squats were harder today but i really enjoyed them alot, Rows i am really streuggling with i seem to have stalled somewhat will probably set them back 2-3 weeks and try again they are my worst lift now (progrressive wise)


Week 7 Day 1

Squats:

5 X 100
5 X 122
5 X 143
5 X 165
5 X 192 PR

Bench:

5 X 66
5 X 88
5 X 101
5 X 116
5 X 137 PR

Row:

5 X 60
5 X 77
5 X 88
5 X 103
5 X 116

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
 
s8nlilhlpr said:
Awesome lifting crossy, keep up the heavy deads. Pretty soon you'll be playing with that 3 plate dead. I agree with getting some chalk, it really helped me start pulling more. Rushing a day in the gym is never good, but it's a lot better than skipping it entirely! Awesome work!
Click to expand...


Thanks for the encouragment bro i appreciate it alot. The workout really killed me on thursday but as u said it was better than no workout. Wed new PR for deads on the way.
 
Some new Pr`s today can defo feel the weight in the deads now i think maybe some form suffering. A question when doing deads when you have lifted the weight do people let the weight drop quicker still controlled but the weight desends quick or do they do a slow the desend? just that i have read various ways and with the weight getting heavier i am finding that the desend is getting much quicker.

Anyhow.

Week 7 Day 2

Squat:

5 X 99
5 X 122
5 X 143
5 X 143

Military Press:

5 X 60
5 X 70
5 X 84
5 X 94 (just managed to get the bar up)

Dead Lifts:

5 X 180
5 X 214
5 X 253
3 X 287 PR (started to lose grip last 2 reps, also needed a a few seconds rest (still in position with bar, before final rep)


Assistance:

3 X 12 of Needsize Abs
 
Thanks Andalite.

HiDnGoD, im pretty lucky im bulking at the minute as it does not make me feel as bad eating some of that crap. Hows things? will have to go and check your log out not had a read of it in a few weeks.
 
crossy said:
Thanks Andalite.

HiDnGoD, im pretty lucky im bulking at the minute as it does not make me feel as bad eating some of that crap. Hows things? will have to go and check your log out not had a read of it in a few weeks.
Click to expand...
I'm not doing a dedicated bulk, per se, but i'm not being overly cautious. Just keeping my macros aligned. I'm doing well. No injuries to speak of. Good intensity in my workouts, & staying on schedule. Thanks for asking. :beer:.
 
Everything good today feel totally drained, good workout though. Weighed in at 182lbs so i am going to make this the last week of my bulk as i started with a pretty high bodyfat and i can see that it has increased some. I have gained around 15lb in about 9 weeks that enough for me for now. So new log on the way after next week. Will be cutting for a fair while really want to get my BF% to around 10-11% i got till the summer to do it (5-6 months).


Week 7 Day 3

Squat

5 X 100
5 X 121
5 X 143
5 X 165
3 X 198 PR
8 X 143

Bench

5 X 66
5 X 88
5 X 104
5 X 117
3 X 137 PR
8 X 104

Row

5 X 60
5 X 77
5 X 88
5 X 103
3 X 121 PR
8 X 88


Assistance:
3 X 8 Dips (harder than normal today)
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions 66lb (up 6lb from previous) PR
3 X 12 Needsize Abs
 
Thanks for the comments. :)

I really like gaining strength and setting new Pr`s, but i have to take in to account my body is nowhere near where i want it physique wise, in all honesty its fuckin awfull. I may go down to maintenace cals and see how i go from there. My goal at the minute is to drop BF. I have only been training for around 9 months (about 5 properly) so i started with a cutting diet then moved to this bulk. Im happy with my cutting knowledge and what i have learned with bulking but i am unsure with maintenance. Is it still possible to drop bodyfat on maintenance cals? I presume it would be to some extent. My bulking cals have been around 3800-4000, maintenance is around 2500-600.

Thanks :)
 
crossy said:
Everything good today feel totally drained, good workout though. Weighed in at 182lbs so i am going to make this the last week of my bulk as i started with a pretty high bodyfat and i can see that it has increased some. I have gained around 15lb in about 9 weeks that enough for me for now. So new log on the way after next week. Will be cutting for a fair while really want to get my BF% to around 10-11% i got till the summer to do it (5-6 months).


Week 7 Day 3

Squat

5 X 100
5 X 121
5 X 143
5 X 165
3 X 198 PR
8 X 143

Bench

5 X 66
5 X 88
5 X 104
5 X 117
3 X 137 PR
8 X 104

Row

5 X 60
5 X 77
5 X 88
5 X 103
3 X 121 PR
8 X 88


Assistance:
3 X 8 Dips (harder than normal today)
3 X 8 Barbell Curls (66lb)
3 X 8 Dumbbell Tricep Extensions 66lb (up 6lb from previous) PR
3 X 12 Needsize Abs
Click to expand...

Good work on the PRs. :jump:
I like anotherbutter's suggestion. You're still pretty young, aren't you? Lotsa time to cut. IMO now is the opportune time to build muscle, while you're still setting PRs & learning at lifting. Just don't go for 20 yrs, like I did. That's a long ass bulking phase :lmao:
 
crossy said:
Is it still possible to drop bodyfat on maintenance cals? I presume it would be to some extent.
Click to expand...
I made this mini-comeback recently (middle section). I did pretty hard cardio intervals for 30 mins once or twice a week on the off days and ate enough to maintain the same weight. Those weren't even PR weights, but my gut went from 39.5" around the navel to 36.5" during that 8 week period.

I guess the higher your bodyfat, the more likely you're going to be able to lose bodyfat and build muscle whilst eating at maintenance. Obviously the lower you get your bodyfat, the harder it will become to lower it further without starting to cut properly. If your bodyfat is at a level that you're concerned about, I imagine you'd be able to get down to an acceptable level whilst at maintenance.
 
Thanks a million m8 for all the advice. :)

Gonna have a read through and make a decision on what to do. Just took some back pics for the first time in about 11-12 weeks cant beleive how fat i look lol....
 
Updated pics:

Sceptical to post these but hey ho posted all my previous ones.

Me personally all i can seen is that i have gained BF lol. My diet although not completely perfect is pretty decent with regards to Macros and what i eat. The worst thing i eat is probably white pasta, the rice etc is wholegrain.



This was a pic from October. 168-9lb

backoct.jpg





Pics taken today: 182lb


Jan 29th 07

100_2097.jpg


100_2098.jpg
 
Last edited:
Happy to help. :)

I just spotted your earlier question about the speed of lowering the bar on deads. Personally, I try to get rid of the bar fairly quickly, but under control and keeping the arch in my back. I don't let it crash to the floor, but nor do I lower it slowly.
 
Ck thansk hun, where u been :)

HiDnGoD, im 28 this coming friday m8 so not that young. Im still unsure as you can see from the pics i have gained a fair amount and the little definition i had is now gone. I was thinking maybe go back to my cutting on non workout days apart from the 1 cheat night i have each week, then on training days increase my carb amd protein intake. Add some HIIT twice a week on non training days.
 
Last edited:
crossy said:
Updated pics:

Sceptical to post these but hey ho posted all my previous ones.

Me personally all i can seen is that i have gained BF lol. My diet although not completely perfect is pretty decent with regards to Macros and what i eat. The worst thing i eat is probably white pasta, the rice etc is wholegrain.



This was a pic from October. 168-9lb

backoct.jpg







Pics taken today: 182lb


Jan 29th 07

100_2097.jpg


100_2098.jpg
Click to expand...


I've been studying.... Hun you look bigger now, and NOT BF wise! :heart:
 
crossy said:
Ck thansk hun, where u been :)

HiDnGoD, im 28 this coming friday m8 so not that young. Im still unsure as you can see from the pics i have gained a fair amount and the little definition i had is now gone. I was thinking maybe go back to my cutting on non workout days apart from the 1 cheat night i have each week, then on training days increase my carb amd protein intake. Add some HIIT twice a week on non training days.
Click to expand...
Ah, for some reason I was thinking you were 20ish.
You still look good. A little fatter, but def more muscular, too.
Check out carb cycling ( I think that's what it's called).
 
Good workout again. Tried a wider grip on bench. felt much better.

Week 8 Day 1

Squats:

5 X 100
5 X 122
5 X 147
5 X 170
5 X 199 PR

Bench:

5 X 70
5 X 88
5 X 103
5 X 121
5 X 137 PR

Row:

5 X 60
5 X 77
5 X 93
5 X 104
5 X 121 PR

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
 
Thansk for all the comments guys.

Hidn, thanks for the advice m8. Seen it before but never really looked into it much. Gonan go have a read up.

CK, good to hear you are getting better hun.
 
Think i am going to sub standing military for something else seem to be struggling abit with that now. Otherwise not a bad day at the gym. 1 more week and i will hit 300lb dead that was my goal for this run so looks like i am going to get it. Last rep nearlly slipped out today on dead, grip issues again but im sticking with no straps for now as my grip has defo improved over previous weeks. Totally out of breath took alittle longer than i wanted (around 5-6 seconds) to lift up the last rep, but it got there.

Week 8 Day 2

Squat:

5 X 99
5 X 122
5 X 144
5 X 144

Military Press:

5 X 62
5 X 73
5 X 88
5 X 99 assisted on last 3 reps

Dead Lifts:

5 X 182
5 X 220
5 X 258
3 X 291 PR

Assistance:

3 X 12 of Needsize Abs
 
Congrats on the dead PR.

Overhead press will go up the slowest of all the lifts because of the smaller muscle groups involved, so don't be put off by slow gains. Going back through your journal, your progression since you started is this: 88, 88, 88, 94 PR, 92, 94, 94, 99. You need to get some microplates or something so that you can go up 2lb per week. No wonder you're finding it hard with big increases like that.
 
Thaks again bro, appreciate all the help you have given me. I defo need some microplates as i tend to round up the number to the one above my reccomended lift. But in all fairness im pretty shit at pushing weight, although it has gone up some.

Thanks again
 
Few more days for the 200 squat PR too, awesome! Congrats on the almost 300 dead too! What are your current goals for each lift?
 
Well i didnt really set anything apart from the dead, the squat has come along better than i thought with bigger increases than on the spreadsheet so 200lb obviously is the goal on the squat. The others i am just going till i can lift any heavier. My technique seems to be getting better on some of the lifts aswell, so i am also trying to perfect them as a goal.

Thanks m8

Crossy
 
I think u're doing really good man. Shit just takes time... keep marching forward. Can't wait to see what u're 02/08 logs are gonna look like ya know. Can u post up ur current stats at this point? heigh/weight/bf?
 
I will post em all up tomorrow, havent done my BF in a while now so needs doing anyways. Cant do it at the min as i just ate.

Thanks for the post bro, its a good motivator to keep coming back and reading comments.

Crossy
 
Well this was the wrost workout in about 6 months. Had a busy weekend with it it being my birthday so i left fridays workout until the monday just gone. Was really hungover sunday so ate next to nothing all day, got up monday ate breakfast and went the gym. At it was awfull, felt drained strait after my squats, had no energy whatsoever.

Week 8 Day 3


Squat

5 X 99
5 X 121
5 X 148
5 X 170
3 X 203 PR
8 X 143

Bench

5 X 70
5 X 88
5 X 104
5 X 121
3 X 143 PR
8 X 104

Row

5 X 60
5 X 77
5 X 92
5 X 103
3 X Didnt attempt totally screwed by this point
5 X 88 (couldnt even manage the 8 at this weight, ridiculous)


Assistance:
2 X 8 1 X 7 (again couldnt finish)
3 X 8 Barbell Curls (66lb) Dropped weight to 55lb
3 X 8 Dumbbell Tricep Extensions 66lb
3 X 12 Needsize Abs
 
Last edited:
Not a great start forgot my workout so sorta guessed the weight i was lifting which i got pretty accurate. Started on squats went really well until set 5 rep 2 i went really low and i heard a ripping sound, yes my pants had split lol, i stopped reset and done another 3 reps. Anyways Workout


Week 9 Day 1

Squats:

5 X 99
5 X 126
5 X 147
5 X 176
2 X 210 3 X 210 PR Fairly heavy had to stop for a sec as my pants split :rolleyes:

Bench:

5 X 70
5 X 88
5 X 110
5 X 125
5 X 143 PR

Row:

5 X 66
5 X 77
5 X 93
5 X 110
5 X 121 PR started to swing a little last rep

Assistance:

2 X 12 weighted Hypers (20lb)
4 X 12 Needsize abs
 
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