Crossy`s Log: Progression through Starrs 5 x 5

[crossy]

Crossy`s Log: Progression through The Starrs 5 x 5

Well finally its time for my first real log, but first a little info on where i started out.

I started a diet in April this year which lost me a little weight (i was 211.4lb at this point) When i joined the gym at the start of june i was 191.8lb but still way over weight and really out of shape. After reading though EF i read some really inspirational posts and seen that people can actually get fit again even when there over weight. With some great help and so much info i set on starting my way to get fitter, stronger and slimmer. I went through the last few months doing my own thing at the gym 3 x 10 of whatever exercise having 2 diffrent bodyparts worked 3 days a week and some cardio which i done ok with but i now need to get stronger (the bigger will come after when i do the 5 x 5 again after week 9 of this one).

A few photos to see my progress this far.

This is what i looked like until April this year: (easy on the titty jokes)

http://i91.photobucket.com/albums/k293/CrossyX/100_1191.jpg

http://i91.photobucket.com/albums/k293/CrossyX/100_0887.jpg

May 06:

http://i91.photobucket.com/albums/k293/CrossyX/MidMay.jpg

June 06:

http://i91.photobucket.com/albums/k293/CrossyX/StartOfJune.jpg

August 06:

http://i91.photobucket.com/albums/k293/CrossyX/August.jpg

Sept 06:

http://i91.photobucket.com/albums/k293/CrossyX/100_1817.jpg

http://i91.photobucket.com/albums/k293/CrossyX/100_1745.jpg

Some progress back pictures:

http://i18.photobucket.com/albums/b134/xxmandivxx/Elite/cross_COMPARE.jpg


Now on to my new goals and stats for the next 9 weeks.

Stats:

Age: 27
Height: 5.11
Weight: 171-174 (varies)
BF% Done with calipers: around 18%
Waist: 32

Goals:

BF% has got to be alot lower aiming at 12% (not in the 9 weeks dont think it will be possible)
Want to add more muscle (again going to be difficult at this stage as im still cutting on low fairly low cals)
Gain Strength: priority at the minute along with cutting as im weak as fuck (you will see this with my feeble weight on lifts)

Thats about it for now.

Regime:

Starrs 5 X 5 (yes whilst cutting)
Cals 2600-2800 (maintenance)

Here is the bit i have been dreading my 1RM and 5RM (these are laughable) although im not totally sure yet that they are my top 5RM but i will run with them for now. My squat will defo increase as i never done one proper until today as soon as im confident with the bar i will add more weight. As for my deads i can defo add more weight my fav lift without a doubt.


1RM 5RM
Squat 149 132
Bench 149 132
Row 124 110
Dead 223 198
Incline 124 110

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

Thats everything i think, i might have missed something im unsure?

Thanks to everyone who has helped me this far and all the people who write the articles that are priceless.

Crossy

 

[silver_shadow]

nice progress till now crossy... best of luck!

 

[SgtSlaughter]

5x5 is perfect for you... you'll do well at it!

 

[poysyn]

5x5 is perfect for you... you'll do well at it!

Very nice progress. You look great man. I am glad to see you decided to go with the higher cals while doing the 5x5..I think 2800 might be enough for you to make some gains while still staying lean, thus making your next cut easier. Best of luck to you, my man!

 

[crossy]

Thanks for the comments.

Yeah i spoke to mm and he helped me out with the cals, as my first priority is to cut bf but its finding the balance of cals on 5 x 5 that i was having difficulty with but should be sorted now if anything i might need to change them around a little but that will come when i see how my body is doing in a month or so .

 

[*Bunny*]

I'll be watching this closely. Some advice... do NOT let the scale be your guide here & worry about a few lbs gained. You have other methods to gauge your progress now.

Best wishes!

 

[crossy]

Day 1 : Week 1

Everything went fine and easy enough apart from bench due to me waiting 25 mins to get on one of the bench`s and still couldnt get on it i did dumbbells instead. I couldnt round all the weights of to the numbers in the starrs excel sheet so i just went to the next closest weight, the numbers below are off the excel sheet.

Squats are my fav today i loved em even though they were abit on the light side. Its hard mentally to keep from shifting from the plan so to speak but im sure it will benefit me in the long run .

Weight today 173.4 (had a 2 day 60th birthday for my mum so i ate more than usial over the weekend)

Overall enjoyed it and am please with my form on the squats i went really low im sure i will be cursing in a few weeks with heavier weight.

All weight in lbs

Squats:

5 X 61
5 X 76
5 X 92
5 X 107
5 X 122

Bench:

5 X 61
5 X 76
5 X 92
5 X 107
5 X 122

Row:

5 X 51
5 X 64
5 X 76
5 X 89
5 X 102

Assistance:

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

30 Mins Cardio X- Trainer, levels 10-15

Cals/Macros (abit high for me today in the cals department will cut back some tomorrow)

Cals:3110
Fat: 73g
Carb: 278g
Protein: 330g

Protein: 45%
Carbs: 33%
Fat 22%

 

[al420]

Subscribed - good luck bro. Nice workout - are the weights in Kilos?

 

[crossy]

lmao no chance bub im a weak ass mofo. I never did weights before a few months ago and even when i did i never aimed for heavey weights its only last week i started to lift for strengh and size and as you can see from what i lift its not happening as yet . TBH though i think i have totally underestimated myself as todays work out was far far to easy but i figured i better start light and see what happens everyone got to start somehwere right. Sorry to dissapoint

 

[al420]

No worries - saw the bulldog avatar and just guessed - your trying to get stronger is all that matters.

Keep it up.