Journey To A Beast!

[SCREW]

MONDAY SEPTEMBER 8TH - WEEK 4 DAY 10

SQUAT:
45 lbs x 5
70 lbs x 5
95 lbs x 5
120 lbs x 5
145 lbs x 5
EASY

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

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

NEEDSIZE AB WORKOUT

Good workout today all of my exercises are still easy but the barbell rows were a little tough but still easy

 

[SCREW]

hey i was wondering i need to e waiting in between sets now i dont wait long at all because they are light

 

[keasbey]

im doing the 5x5 right now and i have am doing it with a buddy so when hes done with his set we add the weight and press on.. pretty much no down time.. but i remember when doing the 3x5 program they said if u need a min or 2 break before hitting the next weight that you should take it cause the goal is to do the weight not keep your HR up. atleast thats what i got out of it

 

[ExtraMile]

I did the 5x5 but only for about 6 weeks, i didnt take brakes between sets but i still got through it, the only brake i took was to re-load the bar :|

 

[SCREW]

ya thats all i do is just the break when i reload the bar

i just wasent sure if i should be waiting longer

 

[SaiBoT]

ya thats all i do is just the break when i reload the bar

i just wasent sure if i should be waiting longer

Wait a little longer brother, if you wanna get stronger at this point I would say two minutes it's fine.

I know you will feel the urge to not resting due to your ectomorphic nature and youth, but be patient...

 

[LucSulla]

Not to mention, eventually you will have to rest a bit whether you like it or not. Once deadlifts, for instance, pass a certain point, you can't just reload and go.

 

[SCREW]

ya like once i start getting higher on squats or whatever i usually rest a little

so 2 minutes in between sets

 

[SaiBoT]

Not to mention, eventually you will have to rest a bit whether you like it or not. Once deadlifts, for instance, pass a certain point, you can't just reload and go.

Yep

 

[SCREW]

WEDNESDAY SEPTEMBER 10 - WEEK 4 DAY 11

SQUAT:
45 lbs x 5
70 lbs x 5
95 lbs x 5
120 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
70 lbs x 5
90 lbs x 5
120 lbs x 5
PRETTY HARD

GOOD MORNINGS:
55 lbs x 8
55 lbs x 8
55 lbs x 8

 

[SCREW]

FRIDAY SEPTEMBER 13TH - WEEK 4 DAY 12

SQUATS:
45 lbs x 5
70 lbs x 5
95 lbs x 5
120 lbs x 5
EASY

150 lbs x 3
EASY

95 lbs x 8
EASY

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

90 lbs x 3
PRETTY EASY

65 lbs x 8
EASY

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

85 lbs x 5
KINDA HARD

60 lbs x 8
EASY

DIPS: 4 sets of 8

DUMBBELL CURL:
25 lbs x 8
25 lbs x 8
25 lbs x 8

TRICEP EXTENSION:
110 lbs x 8
110 lbs x 8
110 lbs x 8


Pretty good workout today,,,the only exercise i had a little trouble with was the barbell row other than that EASY

 

[SCREW]

MONDAY SEPTEMBER 15TH - WEEK 5 DAY 13

SQUATS:
45 lbs x 5
80 lbs x 5
115 lbs x 5
135 lbs x 5
150 lbs x 5
PRETTY EASY

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

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

NEEDSIZE AB WORKOUT

It was a good workout im still stayin strong on all my lifts...squats are the easiest though.

 

[SCREW]

hey when is too much protein shakes in a day?

 

[SaiBoT]

You have to rely on the food first! Two shakes are enough, maybe three.

 

[SCREW]

WEDNESDAY SEPTEMBER 17TH - WEEK 5 DAY 14

SQUATS:
45 lbs x 5
80 lbs x 5
115 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
KINDA HARD

DEADLIFT:
45 lbs x 5
75 lbs x 5
100 lbs x 5
125 lbs x 5
PRETTY HARD

GOOD MORNINGS:
55 lbs x 8
55 lbs x 8
55 lbs x 8

not the greatest workout today i think i mite be getting sick the whole time i was kinda dizzy and kinda shaking but hopefully im not getting sick

 

[SCREW]

hey what do you guys think about the smolov squat cycle?

i was wondering if that would be too much for me evern if i lowered some of the sets and reps,,,or if its too advanced for me because ive heard its pretty intense but rewarding

 

[SaiBoT]

are you still improving on your squats weight?

 

[SCREW]

yes as of right now i am i was thinking if i dont improve that much after it is all over i mite try it out if it was a program for me

 

[SCREW]

i think im going to try the smolov squat cycle because ive heard its amazing wjat my plan is, is i want to do this before basketball starts because i dont want to do it during it of course...

i was wondering if i could do the smolov squat cycle for my legs and then just do bench, rows, and, military press, just the same as i have been, or would that be to much?

if you guys think its a good idea to try this then im going to start monday because if i keep going with 5x5 until i have to reset then i wont have enough time to finish it before basketball starts

then once im done with smolov i will go back to 5x5 of course!

 

[SaiBoT]

I'm pretty sure this is not a good idea, the workload is too much... but if you got your mind into it, try it

 

[SCREW]

well im not gunna try it if u think it is a bad idea you know more then me when it comes to this stuff

 

[LucSulla]

I think you should see this program through and then make adjustments afterward. You haven't really done this long enough yet to know where it will lead.

 

[SCREW]

ya ive decided im going to at least finish until i have to reset and then ill pry do it over again and try it out after basketball because 5x5 so far is going great

and i have another question...is there a difference between creatien the drink and creatien the pill you take because there is a kid in my grade when who said he takes creatien pills and he is HUGE hes 14 years old and weighs 220 lbs and he can bench 280 lbs! and hes not fat either i was wondering what those pills were because ive never heard of them???

 

[SCREW]

FRIDAY SEPTEMBER 20TH - WEEK 5 DAY 15

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

155 lbs x 3
EASY!!!

115 lbs x 8
EASY

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

95 lbs x 3
PRETTY EASY

70 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

DIPS: 4 sets of 8

DUMBBELL CURLS:
3 sets of 8 with 25 lbs

TRICEP EXTENSIONS:
3 sets of 8 with 110 lbs

Today was an alright workout i still dont feel very good but im really happy with my squats my old 5rm was surpriseinly easy but rows are getting tough!

 

[SaiBoT]

Very nice bro! Proceed with this routines until you can't progress anymore.

 

[SCREW]

thanks man!

hey does anyone know of anything that i can buy at like wal mart or whatever that will help increase my appitite?

i think it would help me a lot

 

[cobracock1979]

whey and oatmeal in the morning makes me hungry as well. I have 2 shakes 100 oats 50g whey (7.30am and 10.30am)

 

[SCREW]

ya i have been having whey with oats in the morning and night but its hard to eat a few hours after breakfast because of school

 

[SCREW]

TUESDAY SEPTEMBER 23RD - WEEK 6 DAY 16

SQUATS:
45 lbs x 5
80 lbs x 5
115 lbs x 5
135 lbs x 5
155 lbs x 5
PRETTY EASY

BENCH:
45 lbs x 5
65 lbs x 5
75 lbs x 5
85 lbs x 5
95 lbs x 5
PRETTY EASY/KINDA HARD lol

BARBELL ROWS:
45 lbs x 5
60 lbs x 5
70 lbs x 5
80 lbs x 5
90 lbs x 5
PRETTY TOUGH

i didnt feel like doing abs today i was really tired for this week i will workout on thursday and saturday cuz im a day off

 

[SCREW]

THURSDAY SEPTEMBER 25TH - WEEK 6 DAY 17http://www.elitefitness.com/forum/newreply.php?do=newreply&noquote=1&p=8365033

SQUAT:
45 lbs x 5
80 lbs x 5
115 lbs x 5
115 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
55 lbs x 5
65 lbs x 5
70 lbs x 5
HARD...im gettin up there

DEADLIFT:
45 lbs x 5
70 lbs x 5
100 lbs x 5
130 lbs x 5
HARD!!!

GOOD MORNINGS:
3 sets of 60lbs x 8

Not a bad workout today military and deadlifts are getting really tough

 

[SaiBoT]

ya i have been having whey with oats in the morning and night but its hard to eat a few hours after breakfast because of school

Prepare some food in advance and take it with you too school.

What are your current stats?

 

[SCREW]

by stats do you mean 1rm of what?

 

[SaiBoT]

No I mean body weight, have you made muscle gains? What was your stats before and now.

 

[SCREW]

well ya a little i started about a month ago and weighed about 130-132 and now a month later i weigh 135 but i havent been eating that much i need to be trying to eat a lot more.

 

[SaiBoT]

Got to force youself into eating more and eventually your body will be asking for more food.

 

[SCREW]

FRIDAY SEPTEMBER 27TH - WEEK 6 DAY 18

SQUATS:
45 lbs x 5
80 lbs x 5
115 lbs x 5
115 lbs x 5
EASY

160 lbs x 3
PRETTY EASY

115 lbs x 8
EASY but tiring

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

100 lbs x 3
PRETTY EASY

75 lbs x 8
EASY

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

95 lbs x 3
HARD

70 lbs x 8
EASY

DUMBBELL CURLS:
3 sets of 25 lbs x 8

DIPS:
4 sets of 5-8 reps

TRICEP EXTENSIONS:
3 sets of 115 lbs x 8

Today was a good workout im happy with my squat and bench but not so much my row but o well.

 

[SCREW]

WHAT I ATE TODAY:

10:00
1 belgium waffle
3 pieces of bacon

12:00
French Fries
Chicken Strip

3:00
Oatmeal
Peanut Butter and jelly sandwich
glass of chocolate milk

5:30
2 pieces of pizza

8:30
Chocolate Malt w/ 1 scoop of whey

can anyone estimate how many calories ect. that was i know i need to be eating more but its more than what i usually eat

 

[SaiBoT]

Bro 6 solid meals a day. 210g of protein 420g of carbs. That's 35g of protein and 70 g of carbs per meal. At the post workout meal have a fast absorption carbs like gatorade. For protein and carb sources see:

Calorie Chart - Foods Sorted by carbohydrate content

 

[SCREW]

MONDAY SEPTEMBER 29TH - WEEK 7 - DAY - 19

SQUAT:
45 lbs x 5
80 lbs x 5
115 lbs x 5
135 lbs x 5
160 lbs x 5
PRETTY EASY *****PR*****

BENCH:
45 lbs x 5
65 lbs x 5
80 lbs x 5
90 lbs x 5
100 lbs x 5
PRETTY HARD *****PR*****

BARBELL ROW:
45 lbs x 5
65 lbs x 5
75 lbs x 5
85 lbs x 5
95 lbs x 5
I could only 4 reps on the last on the last set...does anyone know y i havent gained any on that?

NEEDSIZE AB ROUTINE
5 sets of 5 reps with 25 lbs

GOOD workout im still stayin strong with me bench and squat and my squat is still lookin great and bench isnt lookin too bad

 

[SaiBoT]

Keep the weight on the rows and go for more reps with it during a month and focus on a better technique, I'm thinking that your technique needs improvement.

 

[SCREW]

ya im pretty sure it is too
on those is your back supposed to be at a 90 degree angle?

 

[SaiBoT]

As close to 90 as possible, you can add a little momentum when pulling the weight, but just the enough to allow the bar to touch your gut nicely.

 

[SCREW]

ya i havent really been at a 90 degree angle so im guessing thats why,,,ill start doing that for now on

 

[SCREW]

and am i supposed to wait to totally reset the exercises at once of just reset on one when i need to because i think i still have a while on squat

 

[SaiBoT]

You still have much lifting and eating to do before thinking about resetting.

 

[ExtraMile]

WHAT I ATE TODAY:

10:00
1 belgium waffle
3 pieces of bacon

12:00
French Fries
Chicken Strip

3:00
Oatmeal
Peanut Butter and jelly sandwich
glass of chocolate milk

5:30
2 pieces of pizza

8:30
Chocolate Malt w/ 1 scoop of whey

can anyone estimate how many calories ect. that was i know i need to be eating more but its more than what i usually eat

Id say still eat more, do what SaiBot said and take a small plastic containter filled with rice and chicken or turkey to school and eat that, if your school is like mine you will find it a little embarrassing eating from a plastic container so I just gobble it down at the beginning of break time, also I would say eat more for breakfast, your what? 16 or somthing? If your aiming to bulk then I dont think thats enough tbh, try eating a 2egg omlette with 3 rashes of bacon and a whole pepper for breakfast, then get your oat meal and wash it down with a pint of milk, thats what I did (im 14) until I new about restrciting carbs if I want to rip up a bit lol

 

[SCREW]

so i need to try to eat a ton at breakfast?
im 15 btw

 

[SaiBoT]

Eat more than you would normally eat.

 

[SCREW]

WEDNESDAY OCTOBER 1ST - WEEK 7 DAY 20

SQUATS:
45 lbs x 5
80 lbs x 5
115 lbs x 5
115 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
HARD!! i didnt think i was gunna get it

DEADLIFTS:
45 lbs x 5
75 lbs x 5
115 lbs x 5
135 lbs x 5
These seemed easier that 130 lbs but they were still hard...

GOOD MORNINGS:
3 sets of 60 lbs x 8
i was gettin really tired there at the end

ABS: (courtesy of saibot)

Hanging Leg Raises:
4 sets of 8-12
i didnt use any weight i have had never really done these...its tough keeping ur torso from swiveling

Incline Sit-ups
4 sets of 8-12 with 25 lbs barbell

Good Workout Today kinda surprised i got through military and deadlifts!

Saibot i got a few questions
how much should i wait in between sets when doing abs?

and can i do leg raises from the floor because i dont really have that great of place to do these hanging?

 

[SaiBoT]

the rest between sets should be limited to the time you think you will be able to complete the reps prescribed, usually a minute...
You can do the the leg raises at a flat bench by grabbing the sides of the bench and keep your but as close to the edge of the seat as possible for a increased range of motion. check the link YouTube - Lower Abs - Leg Raises

 

[SCREW]

hey has anyone tried this ab workout?

someone is on the ground and they do a leg lift and while his legs are at a 90 degree angle of whatever there is someone above him and he gives his legs a quick push and the guy doing the leg lift has to stop his legs from hitting the ground...4 sets of 8 reps

The football coach told me that one and i did it once and i have never had a bodypart be that sore the next day

 

[SaiBoT]

Yeah that's very popular at martial arts and team sports. Very good!!!

 

[SCREW]

WHAT I ATE TODAY:

7:00
bowl of cereal
5 pieces of those microwave bacon things

12:00
nachos
grapes
piece of cherry pie

4:00
2 snack packs

5:15
2 baloney sandwiches

7:30
bowl of chicken alfredo pasta
one piece of garlic bread

9:30
bowl of chicken alfredo pasta
Whey protein shake with oats


like i said i have 2 huge breaks in there because of school and i cant really eat any more because we only have like a 15 minute lunch break...yup schools gay

 

[ExtraMile]

You need more for breakfast imo
I swear Iv suggested omlettes on this thread more than once...

 

[SCREW]

hey guys i got some bad news...i might have broken my right middle finger last night from playing backyard football

im getting it looked at today so once i no whats wrong with it i will tell ya

im not sure what i will be able to do with a broken finger...would you recommend to stop doing 5x5?

and just do a lot of legs im pretty sure i can still do squats

 

[SaiBoT]

Let us not take jumpy conclusions it might have been a sprain. Anyway keep doing the squats those alone can make you big.

 

[SCREW]

ya its broke i am in a splint and in a week i will go back and get x-rayed again to see if i need to keep the splint when i do get x rayed and there is no improvement i will have to wear to the splint for abour 4-5 more weeks

so you think i should just do squats in the same form of 5x5?
with some ab work also and this way i can get conditioned

 

[SCREW]

the madcow 5x5 program will be put on hold until my finger is healed so for the next 4 weeks i will be doing part of the smolov squat program,,,the 1st phase

it goes like this:
Week 1
Day 1 - 4x9 70% of 1RM
Day 2 - Rest
Day 3 - 5x7 75%
Day 4 - Rest
Day 5 - 7x5 80%
Day 6 - 10x3 85%
Day 7 - Rest

Week 2 - add 20lbs!

Week 3 - add 10lbs

Week 4- Rest until Thurs or Friday - test new Max. Most people add around 40-55 lbs from what I hear

 

[SCREW]

my 1rm for squating is 190 thats is what im going off of.

WEEK 1 DAY 1 MONDAY

workout today: 4 sets of 9 reps with 130 lbs

i felt good doing these they were tireing but they werent as bad as i thought

ABS:
laying leg raises:
4 x 8-12

Weighted Incline Sit-ups:
4 x 8-12


three times a week i will be doing abs, monday, wednesday, and friday

 

[SaiBoT]

How low do you go on your squats?

 

[SCREW]

pretty much right at parallel i have a thing under me to make sure i am parallel

y should i be going lower?

 

[SCREW]

hey guys... looks like ima have to change up on the routine my basketball coach told me he wants me to do westside for skinny bastards 3

he said he thinks it would be a better routine for me because he can specialize it for my needs

Ive already done lots of research on it and it sounds like a pretty solid program...

 

[SCREW]

this will be what i will be following...

MONDAY
ME Upper-body

Flat Barbell Bench - work up to max of 3 to 5 reps

Incline Dumbbell Bench press
2 sets of 15-20 reps

*****SUPERSET*****

Barbell Rows:
3 sets of 8-12 reps

Rear Delt Flyes:
3 sets of 8-12 reps

Barbell Shrugs:
3 sets of 8-15 reps

Standing Dumbbell Curls:
3 sets of 8-15 reps

TUESDAY:
DE Lower-body

Depth Jumps:
5-8 sets of 1-3 reps

Step-Ups
2-3 sets of 8-10 reps

Deadlift:
3 sets of 8-12 reps

THURSDAY:
Repetition Upper-body

Chin-Ups
3 sets of max reps

*****SUPERSET*****
Lat Pulldowns and Real Delt Flyes
3-4 sets of 8-12 reps

Dumbbell Military Press:
4 sets of 8-12 reps

*****SUPERSET*****
Barbell Shrugs and Tricep Extensions
8-10 reps

Reverse Dumbbell Curls:
3 sets of 8-10 reps

FRIDAY:
ME Lower-Body

Box Squats:
Work up to max of 3-5 reps

Lunges:
3 sets of 6-12 reps

Good Mornings:
3 sets of 8-12 reps


So there it is!

i will be doing abs 2 times a week on monday and thursday and for those i will be doing

Laying Leg Raises:
4 sets of 8-12 reps

Weighted Incline Sit-ups
4 sets of 8-12 reps

 

[SCREW]

my coach did say though that if im not seeing as gooda gains as i did on madcow i can switch back

 

[SCREW]

hey i know what im going to do i will start with westside and do that for 6 weeks and then after the 6 ill do madcow and keep rotating after every 6 weeks

 

[SaiBoT]

Yeah just do it now!

 

[SCREW]

hey im going to change it to every 8 weeks so i have enough time for 5x5...

i just maxed today for bench and i got 130 lbs...which is 10 lbs more than just 2-3 weeks ago when i did it...5 lbs away from benching my bodyweight!

 

[SaiBoT]

See... I wish the other EF members at your age wouldn't clusterfuck. Good job

 

[SCREW]

lol thanks!

what do u mean by clusterfuck??

 

[SaiBoT]

lol thanks!

what do u mean by clusterfuck??

Clusterfuck means that you start a program which has been proved effective, but due to the lack of patience, discipline, whatever... you start to make your changes on it right away without even done that workout long enough to know it works or not. Usually this happen when you think you know a lot about it to the point you lose the track...

 

[badhabit08]

if and when u do switch programs every 8-12 weeks or w/e try doin one week of really high rep to build lactic acid up in the muscles. then a week off. then start up again on madcow 5x5 or w/e. helped me a lot to take a week off every 3 months or so.

 

[SCREW]

SUNDAY OCTOBER 12TH - DAY 1 WEEK 1

im doing the monday workout today because i wont have time tomorrow to do it...

FLAT BARBELL BENCH PRESS
45 lbs x 5
65 lbs x 5
80 lbs x 3
100 lbs x 3
*110 lbs x 3

DUMBBELL BENCH PRESS:
20 lbs x 20
20 lbs x 20
wow these were tough

*****SUPERSET*****
BARBELL ROWS: REAR DELT FLYES:
75 lbs x 8 10 lbs x 8
75 lbs x 8 10 lbs x 8
75 lbs x 8 10 lbs x 8
WOW each time after barbell rows i was about ready to throw up lol

BARBELL SHRUGS:
95 lbs x 15
105 lbs x 12
105 lbs x 12

STANDING DUMBBELL CURLS:
25 lbs x 15
25 lbs x 11
25 lbs x 8
Foreamrms were killing me after these!

ABS:

LAYING LEG RAISES:
4 sets of 8-12

WEIGHTED INCLINE SITUPS:
4 sets of 8-12

I got a good sweat going during this workout...this is defiently more tiring than 5x5

See ya on Tuesday!

 

[SCREW]

i want to post pics up here but its kinda hard without a digital camera

 

[SCREW]

TUESDAY OCTOBER 15TH - WEEK 1 DAY 2

DE LOWER-BODY

DEPTH JUMPS:
8 sets of 3 jumps

STEP-UPS
65 lbs x 10
80 lbs x 8

DEADLIFTS:
95 lbs x 10
95 lbs x 10
WOW MY DEADLIFT IS HORRIBE...MY BENCH IS ALMOST BETTER THAN IT

Good workout today it was a little short but whatever...when i do step-ups am i supposed to be felling it in my back more than my quads and hamstrings?


and does anyone know why my deadlift is so bad???
anyone got any tips to get it up???

 

[SaiBoT]

How is your deadlift technique? Can u describe it?

 

[SCREW]

ummm well i try not to arch my back...i might arch it a little but if i even do its mot much...
one thing that im not sure about tho is if im supposed to use as much as my back as possible like now im bending my legs a lot so my quads can help too...am i supposed to be doing that?

 

[SCREW]

and guys ive decided that i should just stay on 5x5 because i had great gains on it through the 1st 6 weeks y not just keep doing it the while time?

ill start on monday lol
and this time it will be just 5x5!

 

[SaiBoT]

You should be doing it like this YouTube - Benedikt Magnusson 1100 Pound Deadlift World Record!!

Just kidding... check this instructions YouTube - Deadlift Instruction

 

[ExtraMile]

Wouldnt it depend whether he wants to develop his lower back or glutes/hams more? I remember my first deadlifts and without relising I put most of the strain on my glutes and hams, they hurt like a bitch the next day, but now I try to use my lower back most of the way and then just get a good flex of the glutes at the top. Mind-Muscle. You wouldnt agree Sai?

 

[SCREW]

i can almost do 135 lbs on deadlift 10 times just as easy as i can with 95 lbs because with 45 lbs on each side ther bar is father off the ground because arent you supposed those special weights where the weights are higher but they are less thick i always see people doing deadlift with those

 

[SCREW]

WHAT I ATE:

7:00
whey protein shake with oats
donut

12:00
4 Chiken tenders
mashed potatoes
brocolli
baked lays

4:00
McDonalds: dbl cheeseburger, med. fries

6:00
Oatmeal

7:00
2 chicken legs

9:00
Ramen Noodles

9:30
whey protein shake with oats

i know i didnt have much for breakfast but most of the time when i wake up im not hungry at all

but overall i think im doing a better job

 

[SaiBoT]

good job! that's more like it, you don't have to eat that clean because you are an ecto so eat eat eat like a mofo, always protein in all meals keep that in mind.

 

[SCREW]

5RM

SQUAT:180 lbs
BENCH:110 lbs
BARBELL ROW:90 lbs
MILITARY PRESS:70 lbs
DEADLIFT:140 lbs

WHAT I ATE:

7:00
whey protein shake w/ oats
bowl of cereal

12:00
Hamburger
Baked lays
Grapes
piece of cake

4:00
1/2 tuna sandwich
8 pieces of bacon
popsicle

6:00
3 tacos

7:30
Ramen Noodles "had to pretty much force these down, i was stuffed"

9:00
whey protein shake w/ oats

 

[SCREW]

is gaining 15 lbs buy January 1st a reasonable goal?

 

[SCREW]

SUNDAY OCTOBER 19TH - WEEK 1 DAY 1

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

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

BARBELL ROW:
45 lbs x 5
55 lbs x 5
60 lbs x 5
70 lbs x 5
75 lbs x 5
PRETTY EASY


And every Monday since i have nothin to do after the main 3 im going to do chin-ups...im going to do as many as i can then about a 30 second break and go to failure again and ten do that one more time and then ill be done with chin-ups


Regular Grip Chin-Ups:
15
6
5

wow what a way to end the workout...this was tiring!
after the 1st set of 15 i was burned out...as you can see

Good workout today!

See ya on Wednesday!

 

[SaiBoT]

is gaining 15 lbs buy January 1st a reasonable goal?

Yes as long as you eat like you should!

 

[SCREW]

hey would it be ok if i did a little cardio after each workout like fast walking on the tread-mill with it on the highest incline?

like will it clash with bulking?

 

[SaiBoT]

Define little cardio?

 

[SCREW]

like just walk/run on the treadmill for 30 min with it on highest incline

 

[SaiBoT]

do the cardio outdoors on non working out days, aren't you on team sports?

 

[SCREW]

ya i have basketball starting up in about 4 weeks

is that enough?

 

[SaiBoT]

ya i have basketball starting up in about 4 weeks

is that enough?

You don't need anything else.

 

[ExtraMile]

How much of it you do?

And keep going bro, was looking at your 5RM's and you squat and bench are impressive, more than mine especially squat, heres my 5RM's before I started 5x5:

SQUAT: 57kg (125lbs) <-- sucks
BENCH: 44kg (97lbs) <-- sucks
BB Row: (strict form) 55kg (121 lbs)
Deadlift: 88kg (194 lbs)
Behind The Neck Military: 34kg (79lbs)

Today I tested Bench, Row and Military and Iv added over 10reps to my 10RM on bench, Over 10reps to my 9RM on BB Row and 2reps on My military 6RM.

Damn your squats piss me off lol.

 

[SCREW]

how much of what do i do?

dont worry about your bench and squat they will get higher..."especially your squat" well it did for me

on the squats you probably go lower than me...i just go parellel

but your rows and military are better than me

 

[ExtraMile]

Oh yeah maybe, I go so low down I can feel my calves touch the underside of my thigh
Do you do military infront or behind the head?

& I ment how much basketball do you do?

 

[SCREW]

i do it infront

well the last few years ive just been on the school team and with that we practice every day except for the weekend and we have games about 2-3 times a week and it lasts for about 3 or 4 months

 

[SCREW]

hey am i starting off to high for this time...i only took off 15 lbs from my 5rm's?

 

[LucSulla]

Here's my recent experience with squats and the 5x5.

June - 5 x 225 my Max

Tonight i got 325 five times. That's 100 pounds in roughly 4 months. I'll buy that for a dollar!

 

[SCREW]

Nice! are you still on it?

how much weight did you take off from your 5rm after you reset?

 

[LucSulla]

Nice! are you still on it?

how much weight did you take off from your 5rm after you reset?

Yeah, I'm still on it. I didn't end taking any off when I reset. I did end up plateauing after failing 325 twice four weeks ago, so I ramped back up to it. I did the same thing with DLs (which I never failed, but my form was going to hell) and shoulder presses.

I've changed a couple of things though. My bench press just brick walled at 245, so I am doing Inclines for awhile instead. Some of it was peaking, but a lot of it was fucking my left arm up a little acting like an idiot one night. Inclines seemed to not bother whatever I hurt in my shoulder and elbow, but flat bench hurt like hell. When I get to 225 on inclines, I'm switching back to flat bench. I've also started doing a straight set of power cleans (moving up 5 pounds every week) on Day 1 and doing a 5 x5 of ramped sets of rows on Friday. So far the numbers are still ticking up on both, so I am happy with it.