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Journey To A Beast!

sweet sounds like you know a lot about this stuff...

so you think taking 15 lbs off should be enough?
 
TUESDAY OCTOBER 21ST - WEEK 1 DAY 2
45 lbs x 5
95 lbs x 5
115 lbs x 5
115 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
50 lbs x 5
50 lbs x 5
55 lbs x 5
EASY

DEADLIFT:
45 lbs x 5
70 lbs x 5
95 lbs x 5
125 lbs x 5
EASY

GOOD MORNINGS
60 lbs x 8
60 lbs x 8
60 lbs x 8

Good workout today easy until the end with the good mornings they are tiring!
 
you asked about shakes earlier. For you, drink them as much as you want. As a matter of fact, you should be destroying the dollar menu at McDonald's a few times a week! Double cheeseburgers are $1!!! Go get 4 of them and a couple small fries with a milkshake or something.

You don't need to really worry about eating too clean right now. You need to eat a LOT...a TON...and keep adding weight to the bar every week. You'll grow...fast!

Have you tried what I suggested about keeping a journal of what you eat and counting the calories and macros? Set a goal to get a certain number of cals/grams protein. When you hit that goal, move it up 500 or 1000 calories. You should always be trying to consume at least 2 grams of protein per lb. of bodyweight. Make sure you are drinking plenty of water too (no sodas or sugar drinks - WATER)...at least a gallon of water a day for now.

EAT! EAT man, EAT!!!
 
SCREW said:
sweet sounds like you know a lot about this stuff...

so you think taking 15 lbs off should be enough?
Click to expand...

Well, I guess I no more than a lot of people and less than quite a few as well :-p

15 pounds should be fine. Really it just depends on you. You are new to all of this still and young. If you were still hitting your numbers every week and not struggling, you may not want to take off any at all. At this point, I'm willing to bet diet will be a bigger issue than over training when it comes to growth. The first time I started lifting I went from a 135 bench to a 275 4 rep max without stopping. There is no set rule. Usually I go until I fail two weeks in a row, then I go back 4 weeks and ramp back up. It's just being honest with yourself about your lifts. You know when you have gas left in the tank, and you know when you don't deep down. Ramping up on a lift in the middle of a 12 week period isn't going to kill your progress if you keep a big picture mind set.
 
yes ceo i just started a bulking journal in diet and bodybuilding...im not adding up all the stuff because im not sure what some of them are
 
SCREW said:
im not adding up all the stuff because im not sure what some of them are
Click to expand...

Bro all you got to do is look on the internet for things like
How many grams of protein in stake per ounce?
Then, for a 1/4lb cheese burger, the meat will have 28lbs of protein, maybe 30 with the bread+cheese (7g of preotin per ounce of stake). For food at home just look on the back of the packet. After a while you'll remember that 5.5grams of protein in a slice of ham, 6.6grams of protein in 1 rash of bacon, 16gof protein in 550ml of milk, 6.5g of protein in a large egg etc
 
THURSDAY OCTOBER 23RD - WEEK 1 DAY 3

SQUATS:
45 lbs x 5
95 lbs x 5
115 lbs x 5
135 lbs x 5
EASY

170 lbs x 3
EASY

135 lbs x 8
PRETTY EASY

BENCH:
45 lbs x 5
65 lbs x 5
75 lbs x 5
85 lbs x 5
EASY

100 lbs x 3
EASY!!

75 lbs x 8
EASY

BARBELL ROWS:
45 lbs x 5
55 lbs x 5
60 lbs x 5
70 lbs x 5
EASY

80 lbs x 3
PRETTY EASY

DIPS:
4 sets of 8

DUMBBELL CURLS:
3 sets of 25 lbs x 8

FRENCH CURLS:
3 sets of 30 lbs x 8

Good workout today my squats bench and rows are still easy lets hope they stay that way for a while
 
hey im starting physical education in school now and at the beginning you have to take a fitness that consists of

v-sit and reach- 1 1/2 lol im not that flexible

sit-ups in 1 minute- 42

shuttle run- 8.8 seconds...i dont know if all shuttle runs are the same or not

Pull-ups- 8

Mile run- 7 minutes 20 seconds

these were my last year ones the teacher wont let me do pull-ups because of my finger but all of the other ones i will be able to do

and once you done with all of them he will tell you if you made it in the top 10% of kids your age in the united states

last year i made it in the shuttle run and i was really close to getting it in pull-ups and sit ups

i should have them all done by wednesday
 
SCREW said:
hey im starting physical education in school now and at the beginning you have to take a fitness that consists of

v-sit and reach- 1 1/2 lol im not that flexible

sit-ups in 1 minute- 42

shuttle run- 8.8 seconds...i dont know if all shuttle runs are the same or not

Pull-ups- 8

Mile run- 7 minutes 20 seconds

these were my last year ones the teacher wont let me do pull-ups because of my finger but all of the other ones i will be able to do

and once you done with all of them he will tell you if you made it in the top 10% of kids your age in the united states

last year i made it in the shuttle run and i was really close to getting it in pull-ups and sit ups

i should have them all done by wednesday
Click to expand...

You will be doing it this wednesday?
 
well starting on monday well do like 2 things a day until wednesday

monday is shuttle run and v sit and reach
 
Just a tip, if you wana do well and the teacher isnt too strict on form, when doing situps, put your legs on the ground and put your arms/hands on or beside your knees, dont concentrate on using your abs either just pull yourself up. Thats what I used to do in the drills in football training...
 
ya thats a good idea but i either have to have them behind your head or across your chest...behind you head is easier tho isnt it?
 
No, across your chest is easier.

Well.. unless your gonna put them behind your neck and start crankin on your neck to pull yourself up....
 
SUNDAY OCTOBER 26TH - WEEK 2 DAY 4

SQUAT:
95 lbs x 5
115 lbs x 5
135 lbs x 5
155 lbs x 5
170 lbs x 5
PRETTY EASY

BENCH:
45 lbs x 5
60 lbs x 5
75 lbs x 5
90 lbs x 5
100 lbs x 5
PRETTY EASY

BARBELL ROW:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
80 lbs x 5
PRETTY EASY

Not a great workout today...i was pretty tired all the sudden like 1 hour before my workout "maybe from not enough water?"

all my lifts were pretty easy i was just hoping they would have been easier
 
today in p.e. we did sit-ups, v sit and reach, and shuttle run...

sit-ups: 52 in 1 minute "not sure how accurate this is"
the all time record was 74 in 1 minute

v sit and reach: 4 1/2 inches
record is 16 inches

shuttle run: 8.8 seconds...i really need to get faster!!
record is 7.4
 
TUESDAY OCTOBER 28TH - WEEK 2 DAY 5

SQUATS:
95 lbs x 5
115 lbs x 5
135 lbs x 5
135 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
50 lbs x 5
55 lbs x 5
60 lbs x 5
EASY

DEADLIFT:
45 lbs x 5
95 lbs x 5
115 lbs x 5
135 lbs x 5
PRETTY EASY

i didnt have time to do good mornings today...but overall it was a good workout.

could i be doing some speed drills after each workout?

if so which ones are good?
 
hey i have a few questions...

how come madcow is a more advanced than rippetoes when in rippetoes you are doing 3 sets of your top weight and in madcow your are only doing 1?

and i want to add chin-ups into the routine, right now im at about 10 going all the way down and i want to get that higher...what days should i do chins and for how many sets and reps?
 
FRIDAY OCTOBER 31ST - WEEK 2 DAY 6

SQUAT:
95 lbs x 5
115 lbs x 5
135 lbs x 5
155 lbs x 5
EASY

175 lbs x 3
KINDA HARD

135 lbs x 8
PRETTY EASY

BENCH:
45 lbs x 5
60 lbs x 5
75 lbs x 5
90 lbs x 5
EASY

105 lbs x 3
KINDA HARD

75 lbs x 8
EASY

BARBELL ROW:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
EASY

85 lbs x 3
PRETTY HARD

65 lbs x 8
EASY

DIPS:
4 sets of 8

DUMBBELL CURLS:
30 lbs x 8 x 3

FRENCH CURLS
30 lbs x 8 x 3

ABS

For some reason my 3 lifts were pretty tough...tougher than i thought they were gunna be :(

but o' well ill just have to work that much more harder :)
 
i forgot to add in abs today were BRUTAL!!!

on my weighted incline sit-ups i tried puttin the barbell behind my head while doing them and holy shit all 48 reps were a fight!!!!!:)
 
Bro, just wondering, what do you do for your abs?
Do you still do that NeedSize Ab routine?
& If so what exercises/sets/reps do you do?
 
no i dont do that anymore, i do...

leg raises
4 sets of 12 ... weight if you need to

weighted incline sit-ups
4 sets of 12

and sometimes ill do cable crunches
4 sets

40 reps on the 1st
10 reps on the 2nd
40 reps on the 3rd
10 reps on the 4th

but i only do the cable crunches sometimes
 
Am I right in thinkin u still train at home?
God lol were do you find place to put a squat rack, bench press rack, cable machine, sit up board thing and all your weights? :|
 
well my bench press rack and then that can raise into a squat rack...and theres different seats like incline and decline that you can put in

then i have a big cable thing that has a situp board on the side of it and a bunch of free weights and barbells...

its in a big room in my basement...but i wanna move it in out big garage so i can have all the room in the world but i just dont wanna move everything lol
 
Damn, we dont have a basement lol.
So hows that ab routine been workin for you?
Im joinin a gym soon so will have access to incline/decine situp board and cables so just lookin for some good ideas of what to do, I was gonna keep it simple and do somthin like...
Vertical Bench Leg Raise 3xFailure
Decline Cable Crunch 4x12
Bodyweight Plank 3x1min
Idk though Ill have to see what the gym has got.
But since you started trainin your abs, have you seen any differance?
 
yes since i have trained abs i have seen a difference...where my six pack would be you can tell sticks out further than the rest of my stomach...all i need now is to get the lines in between them :)

but when i cough i can see my six pack!!! lol

your ab workout looks pretty good but i would add in weighted decline sit-ups,,, those i think have helped me out a lot
 
Thats was ment to be
Cable Decline Crunch 4x12

Well yeah I can only do those the days Ill go to a gym, and Ill start out goin once a week then twice, Im not goin any more than that cuz i can work out at home. My gym is free though cuz its a college gym and Im doing a training course their with school lol.

But at home Ill do somthin like..
Weighted Situp 4x15
Weighted Plank 4x30sec
Floor Wipers 3xnear failure.

Idk thoough right now...

& Good luck with that ab routine, pm me every so often so I can see how its goin :p
 
Im so fuckin bord of 5x5 already and I can never be bothered with all the assistance on friday, especially as iv started havin elbow problems when doin triceps.

Dont you get bored of it?
 
ExtraMile said:
Im so fuckin bord of 5x5 already and I can never be bothered with all the assistance on friday, especially as iv started havin elbow problems when doin triceps.

Dont you get bored of it?
Click to expand...

I never get bored with the results, so I guess not.
 
umm yeah i guess i do sometimes but then i think of everyone that has had success with it and then all the sudden i get pumped to workout :)
 
SUNDAY NOVEMBER 2ND - WEEK 3 DAY 7

SQUATS:
45 lbs x 5
95 lbs x 5
135 lbs x 5
155 lbs x 5
175 lbs x 5
KINDA HARD...but easier than the 3 reps on Friday :)

BENCH:
45 lbs x 5
70 lbs x 5
80 lbs x 5
95 lbs x 5
105 lbs x 5
KINDA HARd...but same with squat, easier than the 3 reps

BARBELL ROW:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
85 lbs x 5
HARD

Today was a good workout considering i didnt feel good, i must have a cold because i havent been feeling the greatest for about a week now
 
in the past 2-3 weeks my abs have really been coming along,,,like now you can pretty much see my 6 pack now,,,even when im not flexing...

and im wondering why because i have been eating more and it has not been very clean, so wouldnt you think that they would get worse?

could it be because i am eating more?
 
SCREW said:
in the past 2-3 weeks my abs have really been coming along,,,like now you can pretty much see my 6 pack now,,,even when im not flexing...

and im wondering why because i have been eating more and it has not been very clean, so wouldnt you think that they would get worse?

could it be because i am eating more?
Click to expand...

Your body composition is adjusting! Your metabolism is going higher due to eating more frequently, exercise and progressive overload, good job!
 
TUESDAY NOVEMBER 4TH - WEEK 3 DAY 8

SQUAT:
45 lbs x 5
95 lbs x 5
135 lbs x 5
135 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
55 lbs x 5
60 lbs x 5
65 lbs x 5
PRETTY EASY

DEADLIFT:
45 lbs x 5
95 lbs x 5
135 lbs x 5
140 lbs x 5
KINDA HARD

GOOD MORNINGS:
60 lbs x 8 x 3

GOOD WORKOUT TODAY, even though my nose was running the whole time. military presses seemed easy and deadlifts werent too bad either!

and i barley ever sweat when i workout or do anything...but today i got a little sweat going today :)
 
whenever i squat past parallel my knees crack even if im not even lifting any weight...after about 10 reps of squatting they usually stop cracking

i it maybe they are just not warmed up yet? because it stops after a while
 
and now for my diet every hour that i am home i will eat either: Ramen Noodles, Bowl of choc. ice cream, peanut butter sandwich, or a bowl of oatmeal

this does not count full meals like dinner or lunch and stuff.
 
THURSDAY NOVEMBER 6TH - WEEK 3 DAY 9

SQUAT:
45 lbs x 5
95 lbs x 5
135 lbs x 5
155 lbs x 5
EASY

180 lbs x 3
KINDA HARD

135 lbs x 8
PRETTY EASY

BENCH:
45 lbs x 5
70 lbs x 5
80 lbs x 5
95 lbs x 5
EASY

110 lbs x 3
PRETTY HARD

80 lbs x 8
EASY

BARBELL ROW:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
EASY

90 lbs x 3
KINDA HARD

65 lbs x 8
EASY

after this i just wanted to see how much i could power clean just for fun,,,i got 105 lbs

DIPS:
4 sets of 8

DUMBBELL CURLS:
30 lbs x 8 x 3

FRENCH CURLS:
30 lbs x 8 x 3

ABS

for some reason this time around it dosent look like im going to be getting as good as results as last time, but who knows im still strong on all the lifts :)
 
ummm after this one i will change to a split and do that for about 8 weeks and then after that ill go back to 5x5...ill have more info on the split soon

ive been eating more but i havent been getting enough protein as i would like i need to work on that but the last few days i have been eating a lot and im going to keep it that way...im up to 138 now
 
Nice, how much where u when you started? & How tall?

I put on weight like a bitch but I have no idea where its goin, maybe the chub is covering up extra muscle Im putting on or maybe its water, I have no idea, but an extra 1lb every week is normal right now.

Im 5foot 6 and 160 lbs now :D Even though you can still bench more than me you lil bitch :)
 
So what are your 5RM's now?
I remember you posted them up a few weeks ago but cant find them...

Im gonna try 5RM's in Bench, Zercher Squat, BB Row, Front Military, Hang Clean, Behind the Neck Military and Deads. Not all on 1 day though.

All I know is my 8RM for deadlift is 95kg (210lbs).
 
SUNDAY NOVEMBER 9TH - WEEK 4 DAY 10

SQUAT:
45 lbs x 5
95 lbs x 5
135 lbs x 5
155 lbs x 5
180 lbs x 5
KINDA HARD

BENCH:
45 lbs x 5
65 lbs x 5
85 lbs x 5
100 lbs x 5
110 lbs x 5
PRETTY HARD

BARBELL ROW:
45 lbs x 5
60 lbs x 5
70 lbs x 5
80 lbs x 5
90 lbs x 5
PRETTY HARD

Pretty good workout today im still stayin strong on all my lifts and it looks like i will be for at least another week :)
 
Man, at your age, as long as you keep eating and keep good form, you probably have quite a few more weeks ahead before you top out, unless you just feel like throwing a rest week in.
 
TUESDAY NOVEMBER 11TH - Week 4 Day 11

SQUAT:
45 lbs x 5
95 lbs x 5
135 lbs x 5
135 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
55 lbs x 5
65 lbs x 5
70 lbs x 5
PRETTY HARD...but easier than i thought.

DEADLIFT:
45 lbs x 5
95 lbs x 5
135 lbs x 5
145 lbs x 5
PRETTY HARD

GOOD MORNINGS:
60 lbs x 3 x 8

ABS AFTER WORKOUT
 
WHAT I ATE:

7:00
bowl of cereal...yes this is all i was running late for school :(

12:00
Chicken poppers
jello
chips
chocolate milk

4:00
Dbl. hamburger
med. fries

5:30
full plate of spagetii

7:00
Dbl. Hamburger

8:45
Bowl of ice cream

9:30
whey protein shake "milk, 1 scoop of whey, oatmeal"

does anyone have any idea how many calories this may be?
 
Calories? No
Protein? Not enough bro.
A few tips would be:
-For breakfast have scrambled eggs or omlettes, in the omlettes I like to put 1 rash of bacon (just for taste) choppes peppers, chicken that sorta stuff, make it with 4 eggs and you got a decent amound of protein to start you off.
-Have a whey shake in the morning too, getting 30g of protein from a shake means you can get 60g+ of protein if you have an omlette with it.
-Take chicken in a box with rice to school. I know its not really cool standing around eatin out of a lunch box, but taking say 4oz of chicken with rice will help you get in the protein mid day.
-If you have whey, make your own protein bars and take them to school - pm me for a few recipes.
-Seen as your purely bulking, drink alot of milk, Im wanting to cut a bit now but before I would drink 4pints a day, that would be 60g of protein in total just from milk.
-Have protein at every meal, this will help muscle building and recovery and raise metabolism for a while.
-Drink plenty of water.

I know Im making this sound easy but I have trouble with doing all those things, especially around school, but if you can get into the routine of it, its gonna help you out big time, help you put some muscle on that skinny frame ;) :D
 
THURSDAY NOVEMBER 13TH - WEEK 4 DAY 12

SQUAT:
45 lbs x 5
95 lbs x 5
135 lbs x 5
155 lbs x 5
EASY

185 lbs x 3
PRETTY EASY

135 lbs x 8
PRETTY EASY

BENCH:
45 lbs x 5
65 lbs x 5
85 lbs x 5
100 lbs x 5
PRETTY EASY

115 lbs x 3
PRETTY HARD

85 lbs x 8
PRETTY EASY

BARBELL ROW:
45 lbs x 5
60 lbs x 5
70 lbs x 5
80 lbs x 5
PRETTY EASY

95 lbs x 3
HARD... not sure if im going to be able to get 5 of these next week

70 lbs x 8
PRETTY EASY

DIPS:
3 sets of 8

DUMBBELL CURLS
30 lbs x 3 x 8

FRENCH CURLS:
30 lbs x 3 x 8

does any one know why i would be so bad a dips?
like when i try to go all the way down i can maybe get one?
 
If you are bad at dips do the as many reps you can even if it's just one then focus on going all the way down really slowly, like more than ten seconds, then jump up again and start slowly descending again for 4 reps, 3 sets like that after a few workouts you will be able to do full reps.
 
this is the workout i will be doing after this round of 5x5, ill do it for 4-8 weeks and then switch back to 5x5...

MONDAY - Legs

Squat: 2 x 5
Straight Leg Deadlift: 2 x 8
Leg Curls: 2 x 8
Leg Extensions: 2 x 8
Calve Work

TUESDAY - Chest

Bench Press: 2 x 5
Incline DB Bench Press: 2 x 8
Close Grip Bench Press: 2 x 8

WEDNESDAY - OFF

THURSDAY - Back and Biceps

Deadlifts: 2 x 5
Barbell Row: 2 x 8
Chin-ups: 3 sets till failure
DB Curls: 2 x 8

FRIDAY - Legs

Squat: 2 x 5
Straight Leg Deadlift: 2 x 8
Jump Squat: 2 x 8
Leg Extensions: 2 x 8

SATURDAY - Shoulders and Triceps

Powe Cleans into Push Pull: 2 x 5
Lateral Raises: 2 x 8
French Curls: 2 x 8
Dips: 3 sets till failure

SUNDAY - Off

all of the compound exercises i will go to 8 reps and then move up 5 lbs and start over with 5 reps
 
SUNDAY NOVEMBER 16TH - WEEK 5 DAY 13

SQUAT:
45 lbs x 5
115 lbs x 5
135 lbs x 5
165 lbs x 5
185 lbs x 5
HARD

BENCH:
45 lbs x 5
75 lbs x 5
90 lbs x 5
105 lbs x 5
115 lbs x 5
HARD

i felt horrible during squat and bench so i didnt do rows my 2 bros were sick this week, i must be getting it...

my last workout of 5x5 will be wednesday and then on the following monday ill start with my new routine
 
my 5rm's

" going to just about parallel...just a little lower than in 5x5"
SQUAT
155-160 lbs x 5

BENCH:
110-115 lbs x 5

DEADLIFT:
145-150 lbs x 5

POWER CLEAN:
85-90 lbs x 5

i just did these 4...no all in one day though of course :)

i start my new routine monday!
 
This has built up to a nice thread...awesome guys
 
hey just got back from Wendys and i had abut 1500 calories and 70 grams of protein!

thank god for fast food!!!
 
m dumbbells at home only go up to 30 lbs so like for my incline db bench ill just do them till failure because i can do it for moe than 8 reps...

im getting heavier ones pretty soon
 
MONDAY NOVEMBER 24TH - DAY 1 WEEK 1

*****LEGS*****

SQUAT:
"warm up"
45 lbs x 10
95 lbs x 5
135 lbs x 5

155 lbs x 5
155 lbs x 5
It was tough but easy at the same time :)

LEG CURLS:
45 lbs x 8
50 lbs x 8
Not too bad. usually when i do these i cramp up but not today :)

LEG EXTENSIONS:
115 lbs x 8
125 lbs x 8
These werent too bad either

i couldnt do sldl because today i ran into a brick wall and i put my hand out to stop myself and now my wrist hurts like shit...hopefully it will be better tomorrow from chest:)

and every workout for compound lifts i will try to add at least 1 rep so next leg day 155 lbs x 6 of 7 reps

cya tomorrow
 
Screw, you'll have to let me know how good you find leg curls are for your hams, I do SLDL but Iv got a feeling my lower back will still ache from deads yesterday so might do them instead...
 
hey guys this tomorrow i am going to start westside for skinny bastards program... and yes this will be the last routine i will do for a while...

MONDAY " me upper body "

Flat barbell bench press : work up to 3-5 rep max
Incline dumbbell bench press : 2 sets of max reps "15-20" rep range
"superset"
barbell rows with rear delt flyes : 3-4 sets of 8-12 reps
barbell shrugs : 3-4 sets of 8-15 reps
dumbbell curls : 3-4 sets of 8-15 reps

WEDNESDAY " de lower body "

power cleans : 3 sets of 5-8 reps
vertical jumps : 5-8 sets of 1-3 reps
split squats " front leg elevated " : 2-3 sets of 8-10 reps
deadlift : 3 sets of 8-10 reps

THURSDAY " re upper body"

chin-ups : 3 sets of max reps
"superset"
lat pulldowns with rear delt flyes : 3-4 sets of 8-12 reps
dumbbell military press : 4 sets of 8-12 reps
"superset"
barbell shrugs with tricep pushdowns : for barbell shrugs 3 sets of 8-10 reps. for pushdowns 3 sets of 15-25 reps
wrist curls: 3 sets of 15-25 reps

SATURDAY " me lower body "

box squats : work up to 3-5 rep max
dumbbell step-ups : 3 sets of 6-12 reps
sldl : 3 sets of 8-12 reps
 
hey guys im doing " me lower body " today because my wrist is still bothering me...

MONDAY DECEMBER 1ST - DAY 1 WEEK 2

" me lower body "

PARALLEL SQUATS "3-5rm" :
warm up
45 lbs x 10
75 lbs x 5
95 lbs x 3

135 lbs x 3
145 lbs x 5

LEG EXTENSIONS :
125 lbs x 10
125 lbs x 10
125 lbs x 10

SLDL :
95 lbs x 10
95 lbs x 10
95 lbs x 10

pretty good workout today... but i did this right after basketball so my legs were probably tired
 
WEDNESDAY DECEMBER 3RD - DAY 2 WEEK 1

" de lower body "

POWER CLEANS :
"warm up"
45 lbs x 10
65 lbs x 5

80 lbs x 5
80 lbs x 5
i could have easily gotten more but my wrist was hurting

VERTICAL JUMPS :
6 sets of 3 jumps
im not supposed to be really tired after a set of these am i?

FRONT SQUATS :
90 lbs x 5...
this was the first time i have done these and my goal was 10 but my wrist just couldnt be in that position for that long... so i finished off that set and the next with the 90 lbs ATG squat as quick as i could

DEADLIFT :
115 lbs x 8
115 lbs x 8
these were easy i was told not to lift to heavy or wear myself out too much on dynamic leg day so i didnt... i could have gotten 135 lbs x 8 probably

should i be going balls to that walls on this day or am i good where i am?
 
THURSDAY DECEMBER 4TH - DAY 3 WEEK 1

" ME Upper Body "

FLAT BARBELL BENCH "3-5 rep max"
"warm up"
45 lbs x 10
65 lbs x 5
85 lbs x 5
95 lbs x 3

105 lbs x 4
i did all i could with my wrist... i took tylenol a while before and it helped but not totally... previous max was 110-115 x 5 reps

LOW INCLINE DB BENCH:
25 lbs x 17
25 lbs x 15
ahhh i felt the BURN on this one!!!!!

***SUPERSET***
BARBELL ROW:
75 lbs x 10
75 lbs x 8
75 lbs x 7
REAR DELT FLYES:
8 lbs x 12
8 lbs x 11
8 lbs x 10
BURN!!!!!

BARBELL SHRUGS:
115 lbs x 15
125 lbs x 10
125 lbs x 10

BARBELL CURLS:
45 lbs x 10
45 lbs x 5
45 lbs x 4

got a good pump today everything went great other than my barbell bench im hoping the reason it was so low is because of my wrist
 
SUNDAY DECEMBER 7TH - DAY 4 WEEK 1

"RE UPPER BODY"

doing something a little different for chin-ups... i will do 1 set of max reps and then i will do one chin-up with max weight then the last one ill do a set of 5

CHIN-UPS :
max of 8 chin-ups
31 lbs x 1... felt like i coulda got more
5 reps

***SUPERSET***
LAT PULLDOWNS:
the weight on this is all messed up so im not sure what it is.
3 sets of 12
REAR DELT FLYES:
8 lbs x 12
8 lbs x 12
8 lbs x 12

DB MILITARY PRESS:
25 lbs x 12
25 lbs x 10
25 lbs x

TRICEP EXTENSIONS:
this machines weight thing is messed up too
25 reps
25 reps
25 reps
 
MONDAY DECEMBER 8TH - DAY 5 WEEK 2

"ME LOWER BODY"

BOX SQUATS:
"warm up"
45 lbs x 10
95 lbs x 5

135 lbs x 5
145 lbs x 5
as you can tell it was not as much as last week because today i didnt let my knees cave in... maybe could have got to 150 but well leave that for next week :)

BARBELL STEP-UP:
80 lbs x 10
80 lbs x 10
80 lbs x 10

SLDL:
100 lbs x 10
100 lbs x 10
100 lbs x 10

GOOD workout today,,, hit my legs pretty hard!
 
TUESDAY DECEMBER 9TH - DAY 6 WEEK 2

"ME UPPER BODY"

FLAT BARBELL BENCH:
"warm up"
45 lbs x 10
75 lbs x 5
95 lbs x 3

105 lbs x 5 *PR*
110 lbs x 5 *PR*
115 next week!

INCLINE DB BENCH PRESS:
25 lbs x 20
25 lbs x 19

***SUPERSET***

BARBELL ROWS:
75 lbs x 8
75 lbs x 8
75 lbs x 7
REAR DELT FLYES:
10 lbs x 10
10 lbs x 9
10 lbs x 7

BARBELL SHRUGS:
115 lbs x 12
115 lbs x 10
115 lbs x 9

BARBELL CURLS:
45 lbs x 10
50 lbs x 7

good workout today bench felt better and there was no pain in my wrist! so ya on thursday or friday
 
for the max effort days could i stay with flat barbell bench and box squat for a while because they say to switch up every 2-3 weeks but if i really wanna gain on those 2 could i stay with them longer?
 
WEDNESDAY DECEMBER 10TH - DAY 7 WEEK 2

" DE LOWER BODY "

POWER CLEANS:
85 lbs x 5
85 lbs x 5
this was good i dont want to get too tired for ME

VERTICAL JUMPS:
5 sets of 3 jumps

FRONT SQUATS:
90 lbs x 10
90 lbs x 8
these felt good!

DEADLIFT:
120 lbs x 10
120 lbs x
120 lbs x
for some reason it felt like i was really workin my quads

ABS!!!

LEG RAISES:
3 sets of 12 reps

WEIGHTED INCLINE SITUPS:
3 sets of 12 reps

good workout today... i am starting to really like front squats for some reason... and finally trained abs for the first time in a few weeks :)
 
Im going to post for about 3 or 4 exercises what my maxes were back in august when i joined all the way up till now!

AUGUST SQUAT: 145 lbs x 5
NOW: 180 lbs x 5
and this is free squat going a little above parallel

AUGUST BENCH: 90 lbs x 5
NOW: 110-115 lbs x 5

AUGUST MILITARY:60 lbs x 5
NOW: 75 lbs x 5

these are the big ones that i actually recorded back in august but all of the other ones have went up too... in just 3 1/2 months
 
MONDAY DECEMBER 15TH - DAY 9 WEEK 3

" ME LOWER BODY "

BOX SQUATS:
"warm up"
45 lbs x 10
95 lbs x 5
135 lbs x 5

150 lbs x 5
i was really trying to keep my knees in the last few reps they might have went in a little bit :(

LEG EXTENSIONS:
120 lbs x 10
120 lbs x
120 lbs x

SLDL DEADLIFT:
105 lbs x 8
105 lbs x 8
105 lbs x 8

Not a bad workout but my squats didnt feel very good today maybe it was cuz it was freezing windchills are 30 degrees below, but thats Iowa for ya... see you on monday
 
TUESDAY DECEMBER 16TH - DAY 9 WEEK 3

"ME LOWER BODY"

FLAT BARBELL BENCH:
"warm up"
45 lbs x 10
65 lbs x 5
95 lbs x 3
105 lbs x 1

115 lbs x 3

DB INCLINE BENCH:
30 lbs x 16
30 lbs x 14

BARBELL ROWS:
75 lbs x 8
75 lbs x 7
75 lbs x 7

BARBELL CURLS:
50 lbs x 9
50 lbs x 7
 
hey so far in the 3 weeks i have been doing this i havent really gained at all it even seems like i have lost some strength ecpecially in my bench...

who thinks i should switch back to 5x5?
 
SCREW said:
hey so far in the 3 weeks i have been doing this i havent really gained at all it even seems like i have lost some strength ecpecially in my bench...

who thinks i should switch back to 5x5?
Click to expand...

I believe in Bill Starr.

I believe in the 5 x 5. :biggrin:
 
haha yeah i had good success with it my first go round so ill try it again... starting on monday, ill get my 5rm's to you in the next few days
 
You might want to check this blog out. It has a lot of Bill Starr's articles reposted, though you have to hunt for them a little. I think most of them are between March and July, so search under there. They were a great help to me because they explain so much about WHY things work the way they do in strength training. To me knowing the why is essential to really being able to fashion something, whatever it may be, in a way that I can do it most effectively.

The Blog Link
 
5rm's

parallel box squat: 135-140 lbs

bench: 110 lbs

deadlift: 140-145 lbs

barbell row: 85 lbs

im not sure if i should do military press or the incline press which one should i do if i want to increase my bench them most? im guessing incline?
 
Im taking my 5RM's either tomorrow or monday so Ill post them up here for you to see

Heres what Im aiming for:
Deads 253lbs
Squats 187lbs
Bench 140lbs
Pendlay Rows (only done these once before) 120lbs
Behind Neck Military (not done these for bout a month) 90lbs
 
SUNDAY DECEMBER 21ST - DAY 1 WEEK 1

SQUAT:
45 lbs x 5
65 lbs x 5
85 lbs x 5
105 lbs x 5
120 lbs x 5
EASY

BENCH:
45 lbs x 5
60 lbs x 5
70 lbs x 5
80 lbs x 5
90 lbs x 5
EASY

ROWS:
45 lbs x 5
50 lbs x 5
55 lbs x 5
60 lbs x 5
65 lbs x 5
EASY

GOOD first workout today very easy but i guess that is a good thing... cant wait for 4 or 5 weeks when i hitting PR's!
 
Should be good to see who's strength improves best out of us, you on 5x5 me on a powerliftin style routine from saibot...
 
Iv not started the new one yet, thats in 2009. On the one Im doing right now, at the beginninh their was a bit of overall mass but towards the end just alot of strength and some slow, subtle mass gains, my back, biceps and chest have grown a bit...
 
ExtraMile said:
Iv not started the new one yet, thats in 2009. On the one Im doing right now, at the beginninh their was a bit of overall mass but towards the end just alot of strength and some slow, subtle mass gains, my back, biceps and chest have grown a bit...
Click to expand...

o okay so the one that saibot gave you your starting in 09?

right about then i should be back to my old pr's...perfect time
 
well saibot gave me all my routine, the one im on right now i finish tomorrow. then i start the new on on 3rd january, their both from saibot.
So 3rd january we both take new pr's then say like every 4 weeks do updates?
 
ExtraMile said:
well saibot gave me all my routine, the one im on right now i finish tomorrow. then i start the new on on 3rd january, their both from saibot.
So 3rd january we both take new pr's then say like every 4 weeks do updates?
Click to expand...

idk it might be kinda hard to do maxes every 4 weeks on the 5x5 routine
 
ExtraMile said:
Oh yeah good point, urm.. how long u thinkin of stayin on it?
Click to expand...

well until i stop seeing gains like if i get good gains my 1st go round but not the 2nd i might go to a different routine and then come back to it later... it all depends
 
TUESDAY DECEMBER 23RD - DAY 2 WEEK 1

SQUATS:
45 lbs x 5
65 lbs x 5
85 lbs x 5
105 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
45 lbs x 5
50 lbs x 5
55 lbs x 5
EASY

DEADLIFT:
45 lbs x 5
75 lbs x 5
95 lbs x 5
125 lbs x 5
EASY

GOOD workout today nice and quick...and easy!
 
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