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My ass-kicking road to getting HUGE

xblitz44x

xblitz44x

New member
I've always wanted to be big. When I was a 165 lb high-school junior, I always created my Madden Player and made him 235-240 lbs. Something about being heavy and strong just made me smile. In the last 8 years I went from 165 lbs to 220. I feel good, but like most of you, I want to get bigger and stronger.

My last attempt with a single factor 5x5 was a success so I'm going to try the duel-factor starting today. However, this time I'm going to start paying more attention to my food intake instead of just shoveling food into my mouth for the hell of it. I'm starting to use www.fitday.com to track my calories, fat, carbs, and protein.

My vacation is over and, although I was itching to train in the beautiful gym that my resort offered, I stayed away and let my joints heal. Unfortunately I didn't eat as often as I should have and drank quite a bit of rum. Hey, it's vacation.
 
Monday - May 1st:

(I already have these meals prepared for the day)

7:30 am
3 eggs, 3 egg whites
2 slices rye toast
16 oz milk

10:00 am
1 cup brown rice
1/2 grilled chicken
quart 1% milk

12:00 pm
2 tablespoons Skippy Natural Peanut butter
1 protein shake

2:00 pm
1 cheese burger patty
1 slice american cheese
1 wheat burger bun
1 cup baked beans
1 quart milk

4:00 pm
1 cup brown rice
1/2 lb grilled chicken
1 quart milk
5 grams creatine

**** 5:00 pm Workout ****

6:30 pm
30 grams dextrose
50 grams whey
5 grams glutamine
5 grams creatine

7:30 pm
1 lb london broil
mashed potatoes
16 oz milk

10:00 pm
3 tablespoons Skippy Natural peanut butter
16 oz milk
25 grams whey

Total Calories: 5387
Fat: 185
Carbs: 460
Protein:461
 
Good luck, bro! 220 is already pretty good in my book.

Totally off topic, but who in the hell eats rye toast? LoL Any particular reason?
 
xblitz44x said:
I've always wanted to be big. When I was a 165 lb high-school junior, I always created my Madden Player and made him 235-240 lbs. Something about being heavy and strong just made me smile.
Click to expand...

Me too, man, lol. I always named the player BigT too, lol. Now you got me in the mood to play Madden.

London Broil is good stuff, tough as hell unless you marinade it though.
 
Protobuilder said:
Good luck, bro! 220 is already pretty good in my book.

Totally off topic, but who in the hell eats rye toast? LoL Any particular reason?
Click to expand...

Rye toast is AWESOME. I'm so sick of wheat bread so rye bread is an alternative. It reminds me of Christmas at my grandmother's house; with cold shrimp, kielbasa, and ham. Give it a try!

BiggT said:
London Broil is good stuff, tough as hell unless you marinade it though.
Click to expand...

My woman has it marinating as we speak!
 
Monday, May 1st​

Deadlift:
225x5
315x5
365x5
405x5
425x5

*It's been awhile since I did weight over 400 lbs for 5 reps. It wasn't heavy but I had to work for each rep. For some reason on the deadlift the reps get easier as the set goes on. If I get the 1st I'm almost guaranteed to get 3.

Box Squat:
135x5
185x5
185x5
185x5
185x5

*I treated box squats like a DE movement. I paused at the bottom and fired up quickly. I could have gone heavier but I really want to emphasize bar speed.

Calf Raises

I'm feeling good today but it almost feels like I didn't work hard enough today. Now I'm constipated and full from eating over a pound of london broil.
 
I hear ya on always feeling full, lol....I walk around all day full...G 5.0, you've got a PM
 
Nice! 5,300 calories... quality right there!

Lookin' forward to seeing how you progress with the diet and DF 5x5.

Cheers :beer: <-- jugs of milk
 
BiggT and Guinness will probably throw empty take-out wrappers at me for saying it, but good choice on starting to track your food intake. Also, save your money and don't buy any more glutamine once you finish what you have.

Good luck with the new program!
 
gunna be one BIG, BROKE dude right there... just curious but what is the total amount of dollars (american if you can convert) spent a day for these meals??

Hope all goes well, I plan to try and get BIG in the next few months... the scale dropped below 200 the other day, and although I thought I would be happy, I was very disappointed... i don't want to be a little guy. :)
 
Cynical Simian said:
Also, save your money and don't buy any more glutamine once you finish what you have.

Good luck with the new program!
Click to expand...

Wow. Great information. My training partner has always said to just save my money but for some reason I always felt like I needed it. I'd rather take that 30 bucks and buy my milk for the week.
:p
 
Kold_Killa said:
gunna be one BIG, BROKE dude right there... just curious but what is the total amount of dollars (american if you can convert) spent a day for these meals??
Click to expand...

It's hard to break it down by day because I do most of my shopping at the supermarket for the week. You could spend about 60 bucks for the week and get everything you need: chicken, steak, potatoes, milk, eggs, rice, pasta, sauce, bread, lean ground beef, tuna, kidney beans.

The most important thing is to buy meat when it is on sale. I got almost 2 lbs of London Broil for $3.80 and almost 2 lbs of chicken for $3.50. Stock up on it and keep it in your freezer. The chicken will last me two days. The London Broil will give me 2 meals.
 
Diet - 5/2/06​

7:30 am
3 eggs, 3 egg whites
2 slices RYE TOAST :)
16 oz milk

10:00 am
1/3 lb pasta
1 serving pasta sauce
1/2 lb grilled chicken
1/2 quart 1% milk

12:00 pm
3 tablespoons peanut butter
1/2 quart 1% milk

2:00 pm
1/2 lb London Broil
1 quart milk

4:15 pm
1 can kidney beans
1 can tunafish
1 protein shake - 25 grams protein
5 grams creatine

***5:00 pm Workout***

6:30 pm
30 grams dextrose
50 grams whey
5 grams glutamine
5 grams creatine

7:30 pm
???? Whatever the wife cooks ????

10:00 pm
3 tablespoons peanut butter
16 oz milk
25 grams whey

Total Calories: 4,779
Fat: 138
Carb: 400
Protein: 440
*These totals are without whatever my girlfriend cooks for dinner.

I actually had to remove a few protein shakes because I don't think it's a good thing for my protein to be above 500 grams a day.
 
lotsa food there, your recovery should improve noticably with that many cals in your diet. I hate that bloated up feeling in the stomach when you're cramming in cals all the time but the strength is awesome. Your weights should climb on a regualr basis :)
 
xblitz44x said:
Diet - 5/2/06​


7:30 pm
???? Whatever the wife cooks ????



Total Calories: 4,779
Fat: 138
Carb: 400
Protein: 440
*These totals are without whatever my girlfriend cooks for dinner.

I actually had to remove a few protein shakes because I don't think it's a good thing for my protein to be above 500 grams a day.
Click to expand...

Damn - you have a wife AND a girlfriend cooking for you. Lucky guy...
 
Tuesday, May 2nd ​

Bench Press
155x5
185x5
215x5
235x5
265x5

*The bench felt heavier than it should have for being back from a nice, long break. Not that I was going to get stuck with 265 or anything but it didn't have that nice smooth feeling that it should have. I had to work. I'm so sick of my pansy-ass bench.

Bent Row:
185x5
205x5
215x5
225x5
245x5

*The weights felt pretty easy. 255 should feel easy next week.

Pin Press
185x3
225x3
205x3
205x3
205x3

*225 felt fine but I wasn't getting that explosion that I wanted so I went to 205 and it felt good. The first rep is the toughest because you're starting in a position that you assume you'd be at if you lowered the bar on your own. Most times you're not and have to fight a little to adjust.

Chins:
45x5
55x5
55x5

*The first two sets felt very easy. I had to show the last set some respect but got through it with no problem.

I drank a protein shake after the workout but had to meet my girlfriend at some reception hall right from the gym to scope out wedding joints so I didn't think I was going to get to eat. Luckily they wanted us to test the food so I had a whole plate of chicken marsal and some chicken/pasta chardonnay concoction. Then I chugged a quart of skim milk during my drive home.
 
No workout yesterday. My body could use the rest from the heavy-volume deadlift on Monday and the nice upper-body workout on Tuesday. Tonight is the ME squat for the first time since being back from vacation. I'm hoping that the piercing sensation in my knee is gone for good thanks to the rest.

I'm also adding Power Cleans or Squat Cleans to my night tonight. It should be interesting since I'm not much of an Olympic lift guy.

Wednesday's Diet

7:30 am:
3 eggs, 3 egg whites
2 wheat Eggo Waffles
16 oz 1% milk

10:00 am:
4 slices rye bread
1 can tunafish
1 quart skim milk

12:00 pm:
3 tablespoons natural peanut butter
50 grams whey protein, 5 grams glutamine

2:00 pm:
4 slices rye bread
1 can tunafish
1 quart 1% milk

4:15 pm:
1 can tunafish
3/4 can kidney beans

6:00 pm:
1 large grilled chicken breast
2 cups roasted potatoes
16 oz milk

9:00 pm:
3 teaspoons natural peanut butter
24 oz 1% milk
30 grams whey protein
5 grams glutamine

Total Calories: 5178
Fat: 123
Carb: 473
Protein: 496
 
Thursday, May 4th​

Squat:
185x5
225x5
245x5
275x5
325x5

*Everything was without a problem. Every rep was ass to the floor. The weight felt comfortable; not too difficult but not a cake-walk either. My legs were still fatigued from the deadlift/box squat on Monday. 350x5 is next week.

Squat Clean:
135x3
135x3
135x3
135x2
135x2
135x2

*I'm going to give this another go. I've power cleaned 235 before but my form was awful. I'd throw it up and sort of shuffle under it instead of quickily snapping under it and letting it fall onto my delts. Today was the first time I feel like I really executed them correctly (but I could be wrong.) I kept the weight at 135 because on the first set I actually fell forward and the bar almost went crashing down because I missed it. I lost my balance when I caught it. The sets got better as they went on. By the end the reps were quick and easy. 145 next week. I'm going to increment slow in the name of good form.

Calf Raises:
90x10
135x10
180x10
225x5

A pretty good workout overall. My girlfriend treated me to sushi when I got home. 12 shrimp tempura rolls. 12 spicy tuna rolls. Delicious.
 
Diet - Thursday, May 4th

Total Calories: 5950
Fat: 168
Carb: 520
Protein: 525

7:30 am:
4 whole eggs, 3 egg whites
2 wheat Eggo waffles
16 oz milk

10:00 am:
1 large chicken breast
roasted potatoes
1 quart milk

12:00 pm:
3 scoops natty peanut butter
50 grams whey protein, 5 grams glutamine

2:00 pm:
3 slices pizza
diet coke

4:00 pm:
1 large chicken breast
roasted potatoes
1 quart milk
5 grams creatine

****5:30 pm Workout ****

6:30 pm:
50 grams whey protein, 30 grams dextrose, 5 grams glut
5 grams creatine
16 oz milk

8:00 pm:
12 pieces spicy tuna
12 pieces shrimp tempura

10:00 pm:
16 oz milk, 25 grams whey protein
4 tablespoons natural peanut butter
 
How are you doing on all the cals (feeling too full, bloated, lethargic, or fine)?

Maybe a better question would be: is this significantly more than you'v eaten in the past?
 
Your conditioning to volume will be back next week, i find that after a layoff of a week or 2, strength isn't the problem, it is conditioning......Good to see squat cleans, I'd do them first though because squats will zap you of speed and explosion.
 
Guinness5.0 said:
How are you doing on all the cals (feeling too full, bloated, lethargic, or fine)?

Maybe a better question would be: is this significantly more than you'v eaten in the past?
Click to expand...

I'm feeling full and bloated from time-to-time; especially after one of my morning or afternoon meals that are washed down with a quart of milk. I have a mild case of lactose intolerance so I pay the price. Otherwise I feel good. FYI: the fiber from so many beans and grains keeps my ass glued to the shitter pretty often. :worried:

I've gradually bumped the calories up but they've been in and around 4-5000 since January. The weekends are a different story but I'm working on getting the same amount of calories then too. It's just hard when I wake up at noon; I would have had 3 meals by then.
 
BiggT said:
Your conditioning to volume will be back next week, i find that after a layoff of a week or 2, strength isn't the problem, it is conditioning......Good to see squat cleans, I'd do them first though because squats will zap you of speed and explosion.
Click to expand...

Good point about the conditioning.

If I was really concerned with packing the weight on the cleans I would do them first, but I'm really concentrating on my squat for this phase. Plus, the form is more of the issue, rather than the weight being too heavy for my exhausted legs to handle.
 
Friday, May 5th​

DE Bench:
135x3
160x3
160x3
160x3
160x3
160x3
160x3

*For each set I alternated grips from normal, to a little further in, to close-grip.

Chins:
45x8
45x8
25x6

*I planned on doing 25x8 for 3 sets but I felt fresh. 45 felt fine but I know the 3rd set I was going to be exhausted.

Push-Press:
135x5
145x5
155x5

Barbell Rows:
135x8
185x8
185x8

*I think I strained a muscle in my stomach push pressing because I felt a pain in my abs when I bent over to do these. I hope it's no big deal. These weren't even on the menu but I felt like working.

Barbell Curls:
95x8
95x8
 
Diet, May 8th 2006​

Total Calories: 5865
Fat: 167
Carb: 555
Protein: 515

7:00 am:
4 eggs, 3 egg whites
2 whole wheat waffles
16 oz milk

10:00 am:
2 turkey and cheese sandwiches on wheat bread
1 quart milk

12:00 pm:
3 tablespoons of peanut butter
50 grams whey protein, 5 grams glutamine

2:00 pm
1.5 cups brown rice
1 cup chicken breast
1 quart milk

4:00 pm
1.5 cups brown rice
1 cup chicken breast
5 grams creatine

****5:00 pm Workout****

6:30 pm:
50 grams whey, 30 grams dextrose, 5 grams glutamine

7:30 pm:
1 Wendy's Spicy Chicken Sandwich
1 plain baked potato
1 quart skim milk

10:00 pm:
3 tablespoons natural peanut butter
25 grams whey, 16 oz milk
 
Last edited:
Workout - Monday, May 8th​

Stiff-Leg Deadlift:
135x5
205x5
235x5
285x5
345x5

Box Squat:
135x5

225x5
225x5
225x5
225x5

*225 was a good working weight. I could fire off the box but it wasn't easy either. By the 4th set, the last 2 reps were flat due to exhaustion. I'm going to go for 235 for 4 sets next week and try to maintain/increase bar speed.

Calf Raise:
3 plates x5
4 plates x5
5 plates x5
6 plates x3

I felt great for this workout. It was one of those days where I felt like I couuld have done even more. I was excited about tomorrow's workout before I even left the gym tonight. I can feel my strength going up and see a noticable difference in size when I look in the mirror.

After the workout I skipped out on the tuna sandwich and got Wendy's instead: a spicy chicken sandwich and a plain baked potato with a quart of milk
 
Nice straight legging. Great to see your progress, this is one of the journals I read so that I don't get the urge to fuck around.

After squats and pulls, forget tuna fish, I'm the same way , lol....Wendy's Spicy chicken sandwiches are badass.
 
Guinness5.0 said:
So you're pretty much playing this by ear, right? Do you have specific goals for the upcoming weeks?
Click to expand...

I have everything written down and scheduled for the next 9 weeks from exercises to weights to reps. I'm actually not playing anything by ear unless I get stuck with a weight.

I'm into week 2. By the end of week 4 (end of volume phase) I need to: squat 365x5 ATF, Bench 295x5, Dead 455x5. Deload for a week, then onto 3 rep intensity phase. By the end I want 550x3 on deads, 415x3 squats.

Edit: And I'm confused. I thought you asked me if I'm playing this by ear. My mistake.

I am pulling the SLDL from the floor.
 
LoL - I thought I was in BiggT's journal for some reason and you beat me to the question before I edited it :p

Glad I did it though because now we can hold you accountable :)
 
BiggT said:
Nice straight legging. Great to see your progress, this is one of the journals I read so that I don't get the urge to fuck around.
Click to expand...

Coming from a dude like you, that's inspiring.
 
Diet - Tuesday, May 9th

I don't feel very good today. I've had the sweats throughout the day, and I'm feeling a bit nauseous. Hopefully it's just a phase.

7:00 am:
2 wheat waffles
10 oz milk
25 grams whey

*I didn't have the time to make eggs this morning so I made a shake instead. Eggo Wheat Waffles are incredible, by the way - add them to your breakfast for a 180 calorie boost.

10:30 am:
1/3 lb whole wheat pasta
grilled chicken
1 quart milk

*There was a meeting at 10 so I had to eat later than usual. The pasta is hard to get down so early. I made the chicken last night on the Foreman.

12:00 pm:
3 tablespoons natural peanut butter
50 grams whey


1:30 pm:
Chicken salad w/ light mayo
2 slices rye bread
baked Lays chips
1 quart milk

*The sandwich was delicious and, even though I was pretty full, the milk went down smooooth.

4:15 pm:
1/4 lb pasta
grilled chicken


*Ugh! I was not in the mood to eat again at all. So what did I do? I ate, and ate, and ate. I couldn't finish it all but I did what I could with it.

Eating for me is just as much of a challenge as what goes on in the weight room. Would I have rather skipped my 4:00 meal? Of course. Would I have rather played a few games of Madden rather than spend the last 45 minutes of my night cooking chicken and pasta and making sandwiches for the next day? Of course. But I know that when I have 405 lbs on my back, or when I'm pulling 600 lbs off of the floor, the food is what's going to make the difference between me being crushed and that feeling of accomplishment.

I'm not sure what I'm eating for dinner so I'll post that later.
 
Thats the perfect attitude to have. The difference between someone who makes long-term progress in the gym and the rest of the population is that the rest of the population would have played Madden and skipped the last meal.

Hope you feel better once you get to the gym
 
BiggT said:
Thats the perfect attitude to have. The difference between someone who makes long-term progress in the gym and the rest of the population is that the rest of the population would have played Madden and skipped the last meal.

Hope you feel better once you get to the gym
Click to expand...

Thanks, I certainly did.
 
Workout - Tuesday, May 9th​

Weight: 226

Bench:
135x5
185x5
205x5
235x5
275x5
245x8

*The bench felt absolutely delightful tonight. 275 went up and down without a stall. The bar didn't even slow down. 285 next week. I really enjoy the heavy/light day thing; my shoulders felt great tonight.

Row:
135x5
185x5
205x5
215x5
225x5
250x5

*The weights were moving. 250 didn't feel bad. The last rep of the last set was difficult to pull all the way to the chest.

Pin Press
225x5
225x5
225x5
225x5

*30-second rest in between sets. Felt fine.

Weighted Chins:
45x5
55x5
70x5

*Everything felt great. The last rep of the last set I got juuuuust about all the way up there but I needed a hand getting the last few inches. I'm happy with these because not only are the plates getting heavier, but my bodyweight is going up.
 
Thursday, May 11​

Total Calories: 5448 (without mystery 7:45 dinner)
Fat: 188
Carb: 530
Protein: 387

7:30 am:
4 eggs, 2 egg whites
2 wheat waffles
12 oz milk

10:30 am:
2 80% lean hamburger patties
2 potato rolls
1 quart skim milk

*The store didn't have wheat hamburger rolls this time.

12:30
3 tablespoons natural peanut butter
50 grams whey protein

2:15 pm
1 Wendy's Spicy Chicken sandwich
1 baked potato
1 quart 1% milk

*What can I say? I'm hooked.

5:15 pm:
2 80% lean hamburger patties
2 potato rolls
5 grams creatine

**** 6:00 pm Workout ****

7:00 pm:
50 grams whey
30 grams dextrose
5 grams glutamine
5 grams creatine

7:45 pm:
Some kind of scallop concoction the wife is making. Supposedly it is amazing.

10:00 pm:
3 tablespoons natural peanut butter
25 grams whey
12 oz 1% milk
 
X:

There is a really smart guy on BB.com (goes by 'Slippy') who often advocates a high-rep (like 15-20) set after the heavy stuff. So in place of the 8 repper, maybe try a 15-20 repper.

This set makes for more efficient uptake of carbs into the muscles post-workout. Just thought I'd pass it along since your're all about gettin' hyooge these days :)
 
Guinness5.0 said:
X:

There is a really smart guy on BB.com (goes by 'Slippy') who often advocates a high-rep (like 15-20) set after the heavy stuff. So in place of the 8 repper, maybe try a 15-20 repper.

This set makes for more efficient uptake of carbs into the muscles post-workout. Just thought I'd pass it along since your're all about gettin' hyooge these days :)
Click to expand...

Do you think this is a good idea with just the bench press or should I do it for the squats as well? Thank you sir.
 
Workout - Thursday, May 11th

Squat
185x5
225x5
245x5
275x5
315x5
350x5

*350 was tough. The weight felt heavy and my legs were still fatigued from Monday's workout. 365 for 5 will be a real challenge next week.

Some power squat sloppy trashy garbage clean

I don't even have any sort of organization here. I planned on doing 135 for a set then going to 145 for 5 or 6 doubles but I kept losing my balance with 135. I got disgusted, banged a few sets out with 145 but never felt comfortable. I don't even want to talk anymore about this portion of the workout.

The good news is that whatever the hell I did taxed my entire lower body. I felt spent when I dragged myself to the car.

Rachelle had chicken with spaghetti ready for me when I got home. Good stuff.
 
xblitz44x said:
Do you think this is a good idea with just the bench press or should I do it for the squats as well? Thank you sir.
Click to expand...
I would think it would be good after all the core lifts. He termed it a 'burn' set, so the point is not to push it or ramp it like a core part of the workout but rather to induce some metabolic activity that helps recovery and nutrient uptake.
 
All you big bastards make me hungry. LoL Problem is, I can eat like that easily and enjoy it . . .but I'll blow up like a pig.

Touching on what G5.0 said about a "burn" set, LoL . . . Slippy ain't the only guy who suggests that. It's a pretty old way of doing things. Take a look at a lot of the older workout programs, which built muscle w/out such a reliance on AAS. They'll start w/ heavy strength training and finish w/ a bit of hypertrophy-focused training. This style of training is also HIGHLY recommended by some of the people I consider the smartest in the game right now -- and I'm not talking jackasses pimping BS products either. There are reasons for it. The heavy sets generate high tension, which is believed to lead to muscle fiber hypertrophy (get strong, and big). A handful (1-4) of higher-rep sets after your heavy tension work has a metabolic affect (e.g., hormone release, fatigue, etc.), which is supposed to lead . . . more hypertrophy. I've heard it referred to as "tension work" followed by "metabolic work."

Enjoying your journal, bro. Keep it up.
 
I had a rough weekend and am trying to rebound today. On Saturday I went to my brother's house for a little get-together. I started drinking and didn't stop until about 7:30 am. I woke up at noon on Mother's Day feeling absolutely awful, as predicted. What's worse is that my diet was just as bad and I feel light and zapped of energy today. I plan to eat 3/4 lb of pasta and 3/4 gallon of milk by the time I get to the gym tonight. I hope that helps.

With that said, I'm glad I went out and had fun. I've been working out for about 8 years now, off-and-on. The reason I go "off" is because I don't ever allow myself time to let loose and have some fun and wind up running myself into the ground; so I take 6 months and do NOTHING. By allowing a night a weekend to unwind and enjoy myself I can continue working out without feeling like it's running my life and it doesn't feel like I'm missing out on anything.

Just have to work on getting that diet as stict on the weekends as it is during the week.

Here is Friday's workout:

DE Bench:
135x5
165x3 (8 sets, varying grips)

Chins:
25x8
25x8
25x8

Barbell Curl
95x8
95x8
95x8

My biceps were so pumped from chins that the last 2 reps of each set weren't easy. Next week I'll try 100.

Push Press:
135x5
155x5
165x5

Fine. No problem. I was a fatigued by the last 2 reps of 165.
 
I find happiness is all about moderation. Will drinking once a week help you any? of course not, but if it keeps you from going on a 6 month party binge, then it does more good than harm.

I know the feeling though. All my friends go to happy hours after work, or go out with girls all throughout the week, or take their kids for ice cream, and spend weekends golfing and drinking, and sometimes it feels like I am missing out on some stuff. So, one night of getting stupid (responsibly of course) once in a while keeps you sane and it keeps you focused and it makes you appreciate working out more I think.

I'd rather have big lifts and carry a lot of muscle than go to 5 happy hours a week and hang out at Dairy Queen getting fat or spend 3 nights a week in a drunken stupor.....but that LITTLE taste of being an average American slob and taking pleasure over sacrifice can be helpful....but moderation is key.
 
BiggT said:
but that LITTLE taste of being an average American slob and taking pleasure over sacrifice can be helpful....but moderation is key.
Click to expand...

Good piece of advice, especially in a situation like mine. I don't need to go out all the time and get fucked up and stay up late and spend money that I don't have on liquor and prostitutes (kidding), but I do enjoy hanging out with my friends once a week at a bar or at a party.

It's almost like a mental deload.

When I'm 50 years old I think I'll be more satisfied if I can look back on my life and think: "Damn, look at all of these memories, we did some funny, exciting things!" than if I said: "Great, I was at 7 percent bodyfat instead of 10 because I never went out and let loose." or "I deadlifted 630 instead of 600 because I spent my Saturday nights preparing chicken meals and posting on elitefitness instead of having beers with my friends."

To some people that extra 30 lbs on their deadlift or the extra 2% less bodyfat might mean more than hazy memories of acting like silly drunks, but to me, in my early 20's, I need my time to be a 20-something. I'm getting married in October and I'm sure I'll have a family of my own in 3 years or less so my priorities will shift - but for now I need that balance of work and play.
 
Good workout tonight. A lot of volume. During week one of this cycle I felt like it was cheating to leave the gym after such an easy workout, but today, just two weeks later I had to work hard.

Monday, May 15th

Deadlift:
225x5
315x5
365x5
405x5
465x5

*405 felt respectable so I had to really man-up for the 465 set. All 5 reps felt just fine; actually easier than 405.

Box Squat:
135x5
225x5
245x5
245x5
245x5
245x5

Calf Raises:
2 plates x 8
3 plates x 8
4 plates x 8

I chugged a 50 gram protein shake on the drive home. When I walked in the door my fiance had a lean, hamburger helper dinner served with tortilla pieces and cheese. DELICIOUS. It's making me hungry right now. Washed it down with 2 big glasses of milk.

I was a bit behind on calories today - probably around 4700 instead of 5500. The eggs had a lot to do with it. Oh well. Tomorrow is another day.
 
WOW.. dude.. it amazes me to see someone so dedicated man.. i'm definitely subscribing to your journal.. it's inspirational to see u eat 7-8 meals a day.. dang.. and get f*cking strong!!

kudos and k to ya..
 
carlsuen said:
WOW.. dude.. it amazes me to see someone so dedicated man.. i'm definitely subscribing to your journal.. it's inspirational to see u eat 7-8 meals a day.. dang.. and get f*cking strong!!

kudos and k to ya..
Click to expand...

Thank you. All of your support means a lot. :chomp:
 
Tough workout tonight. The increasing poundages are starting to really do some damage with all of the volume. In the first week I actually felt like I cheated because I zipped out of the gym without feeling taxed at all. Yesterday and today were absolutely brutal.

I got 285 on the bench for 5 reps which was nice but I doubt I could have squeezed out 6. Next week I have to do 295 for 5 and that is going to be a real bitch. Need to make sure that this weekend I'm not fucking around with the drinking. I have to stay on point with the diet and supplements as well. A night of heavy partying will be the difference.

Bench:
135x5
195x5
225x5
250x5
285x5

Bent Row:
135x5
185x5
215x5
225x5
235x5
265x5

*265 was tough and I didn't keep picture perfect form like I wanted to. I touched the bar to my stomach on every rep, and deloaded before I attempted the next rep, but had a bit of swing and jerk to get the bar moving fast enough to touch. I'm scheduled to do 275 for 5 next week but am wondering if it would be better to go back to 250 and keep my back at a solid 90 degree angle.

Pin-Press:
135x5
235x3
235x3
235x3

*Ok reps. The weight wasn't exactly flying out of my hands at the top but the bar kept moving. 240-245 next week.

Bench (burnout):
225x15

*Thanks Guinness. A pretty fun set and really burned me up good. I chose to do them after pin presses so that my explosivness wasn't zapped.

Weighted Chins:
Bodyweight x 5
45x5
80x5

*My 4th and 5th rep with 80 wasn't up over the chin bar. Apparently my 5th was even better than the 4th but I'm happy with the set and will increase to 2 45lb plates for a set of 5 next week. Yikes. I can hear the sound of my lats ripping from here.

Overall it was a solid workout but I'm really dragging from all of the volume. Went over the usual workout time but it's no big deal; about 1 hr 20 minutes long. Chugged a 50 gram shake a pint of milk on the drive home. Had 2 lean cheese burgers and baked beans waiting for me when I got home. Delicious!
 
Nah, make us hungry all you want.....You and I eat pretty similarly, no potato salad with the burgers?
 
Thursday, May 18th​

Squat:
225x5
255x5
275x5
315x5
365x5

*I was really happy to get 365 for 5. Each rep was low and didn't have to call on a spotter. Lower back was still feeling fatigued from Monday so I was going to use a belt for my last set. I went digging into my bag for it (where it is everytime I don't need it) and it wasn't there. Oh well.

DE Deadlift
135x3
225x2
315x2
315x2
315x2
315x2

*Kept my rest at a minute. 315 felt ok.

Seated Calf Raises:
2 platesx12
3 platesx12
4 platesx12
2 platesx20

I felt like I really accomplished my goal today with the squat. 380 for 5 next week. Drank another protein shake and pint of milk on the drive home. Walked into my house greeted by filet minion, garlic mashed potatoes, corn, and a huge glass of milk, of course.
 
Greeted by filet and mashed potatoes.....if that isn't future wife material, then nothing is.

You'll get 380x5 without a doubt. 4 plates x 5 isn't that far away. It'll be a lot of discomfort and a lot of doubts and second guessing before the workout, but thats the level you're at. It isn't the easy beginning stages, every pound will be a fight, but thats what separates people who are strong from "Joe Gym Rat"....you have to go through the tough periods of torture, there is no way around it. Next week, rehearse that squat workout in your head, rep by rep, set by set, the whole thing, then when you walk out with 380, it'll feel like you already did it with ease.
 
xblitz, a question on the DE deads. i have it that DE there should be 8-9 sets of between 50-60% of your 1rm. do you have any contrary info about DE deads that i don't know about... could you share it?
 
carlsuen said:
dude.. bout time u posted some pics..
Click to expand...

I'll try to get some this weekend. I have a webcam built into my monitor at home, and I have a digital camera so it shouldn't be a problem.
 
silver_shadow said:
xblitz, a question on the DE deads. i have it that DE there should be 8-9 sets of between 50-60% of your 1rm. do you have any contrary info about DE deads that i don't know about... could you share it?
Click to expand...

I've heard the same about DE deads. My 1rm is probably about 550 if I had to guess and 60% is 330 which is about what I did. 8 sets of 2 is pretty much what I've heard also, but my back was pretty fried yesterday so the 5-6 sets of 2 was enough. Could have actually afforded to go a bit lighter because the reps weren't as fast as I would have liked.

Also, I'm sure you've seen it but Illuminati performs them with bands. He posted a thread with a video.
 
BiggT said:
Greeted by filet and mashed potatoes.....if that isn't future wife material, then nothing is.

You'll get 380x5 without a doubt. 4 plates x 5 isn't that far away. It'll be a lot of discomfort and a lot of doubts and second guessing before the workout, but thats the level you're at. It isn't the easy beginning stages, every pound will be a fight, but thats what separates people who are strong from "Joe Gym Rat"....you have to go through the tough periods of torture, there is no way around it. Next week, rehearse that squat workout in your head, rep by rep, set by set, the whole thing, then when you walk out with 380, it'll feel like you already did it with ease.
Click to expand...

You're right about doubts and second guessing. Dumping the bar on the squat isn't the same just getting the spotter to help on a bench. I'll try the mental rehersal.
 
5x405 is yours bro. No doubts.

And I concur w/ BiggT re: "wife material." LoL Just be aware that after said woman becomes "wife" proper, you'll be greeted by cans of tuna and a can opener rather than medium-rare steak & warm mashed potatos.
 
Not sure about that. I know his "wife" and she seems to be genuinely good through and through. I would say, even though I think the whole concept of marriage is usually rediculous, he found himself a keeper. I just can't figure out what she is doign with him-lol
 
Protobuilder said:
5x405 is yours bro. No doubts.

And I concur w/ BiggT re: "wife material." LoL Just be aware that after said woman becomes "wife" proper, you'll be greeted by cans of tuna and a can opener rather than medium-rare steak & warm mashed potatos.
Click to expand...

Then she will be greeted with a devistating left-hook.
 
Ate like a slob today. I'm at about 4,000 calories already and that doesn't count the pizza I'm going to put down tonight. I had one of those Prime Rib sandwiches from Quiznos on wheat bread - they are delicious. I just downed a quart of milk and almost a half lb of pasta and my bowels are screaming.
 
The only picture I hosted is here. I took some more but won't be able to host them until I get to work on Monday.

750884953_l.jpg


I had a great workout tonight. I didn't move any sort of impressive weight or anything but I just had a really great time in the gym; didn't want to leave and could have stayed all night.

Friday, May 19th

Push Press
135x5
155x5
165x5
175x5

DE Bench:
135x3
165x3 for 8 sets

Chins:
35x8
35x8
35x6 then bodyweight for the last 2

I wish I could have got 8 with the last set but I had to drop the belt and finish the set with bodyweight.

Push Press (again):
135x3
135x3
145x3
145x3
145x3

*I wanted to concentrate on really throwing the weight up in the air quick. I almost pushed 135 through the ceiling so decided to bump the weight a little bit.

Barbell Curls:
105x8
105x8
105x8

*Solid curls, no sway.

Hammer Curls:
1 set of 45x5

Had a shake, and a quart of skim on the drive home. 3 slices of pizza when I got home. It feels nice to have off until Monday!
 
Where did you get those shoulders from, do they sell them on e-bay ?
 
Thanks for the compliments guys...

Workout - Monday, May 22nd

SLDL:
135x5
225x5
315x5
385x5

*I felt like crap with these. Some kid was using the only real deadlifting area and he spent a good 45 minutes on it. In his defense, he was powercleaning, and some overhead pressing I just wish there was a way I could have worked in. Instead I had to deadlift IN the stupid squat rack (because it's the only other area where a barbell could fit across the floor). I felt irritated because it was so congested and closed-in.

Box Squat:
225x5
255x5
255x5
255x5
255x5

*The first 2 sets were good but for the last two it was tough firing off the box. The area between being seated and between where the legs seem to take over seemed to lag behind a bit. Good weights though, for me.

Seated Calf Raises:
2 plates x 5
3 plates x 5
4 plates x 5
5 plates x 5
5 plates + 10 x 5

Pretty good workout. Not my best but to be honest, I stopped at the mall on the way to the gym and bought an X-Box 360 so I wasn't as focused as I should have been. I'll never grow up.
 
Nice workout, high on quality, low on needless crap. When do the new Madden and NCAA football games come out? Those are my drug of choice, lol.
 
BiggT said:
Nice workout, high on quality, low on needless crap. When do the new Madden and NCAA football games come out? Those are my drug of choice, lol.
Click to expand...

Me too, sir. July 3rd for NCAA and I'm not positive about Madden but I think it's around August 12th. I really wish they'd launch NCAA in June so it gives us a good 2 months of playing before Madden.
 
xblitz44x said:
Me too, sir. July 3rd for NCAA and I'm not positive about Madden but I think it's around August 12th. I really wish they'd launch NCAA in June so it gives us a good 2 months of playing before Madden.
Click to expand...

yeah, I know, I like to create some players and win a few national titles, then upload the draft class to Madden.
 
I have yet to do that because by the time I'm done screwing around and finally into my sophmore season, Madden is released.
 
xblitz44x said:
Monday - May 1st:

(I already have these meals prepared for the day)

7:30 am
3 eggs, 3 egg whites
2 slices rye toast
16 oz milk

10:00 am
1 cup brown rice
1/2 grilled chicken
quart 1% milk

12:00 pm
2 tablespoons Skippy Natural Peanut butter
1 protein shake

2:00 pm
1 cheese burger patty
1 slice american cheese
1 wheat burger bun
1 cup baked beans
1 quart milk

4:00 pm
1 cup brown rice
1/2 lb grilled chicken
1 quart milk
5 grams creatine

**** 5:00 pm Workout ****

6:30 pm
30 grams dextrose
50 grams whey
5 grams glutamine
5 grams creatine

7:30 pm
1 lb london broil
mashed potatoes
16 oz milk

10:00 pm
3 tablespoons Skippy Natural peanut butter
16 oz milk
25 grams whey

Total Calories: 5387
Fat: 185
Carbs: 460
Protein:461
Click to expand...

The items in Veranda font I wanted to discuss
First things first , there is no mct or fiber in this diet. The only dietary fats is the peanut butter. I would add flax oil or better yet sprinkle flax seeds on some of this to get some omegas and fiber. Also the cooked meats I would use coconut oil to get some lauric acid which is anti microbial and kills candida... I ONLY cook foods in coconut oil where oils are needed Also safflower oil is a good dietary oil used in the same manner as olive oil

You drink alot of milk which means you are drinking alot of sugars. Also you might want to skip the milk that is just before bed due to the general rule of limited sugar after 6:00pm. Use R+ala to send that sugar to muscles

Glutamine will do nothing for recovery. Use glutamine ethyl ester or glutamine peptides

1lb london broil... Big man here. Thats a big cut of meat but beef top round is the leanest cut of meat there is. Go for it if you can eat that much. In contrast why not drop the hamburger as it is more animal byproduct then lean meat...

You have brown rice and potato as your veggies. I would add some green veggies in there maybe in replacement for some of the milk so that there will be more complex carbs in there
 
gjohnson5 said:
First things first , there is no mct or fiber in this diet.
Click to expand...

On that particular day there wasn't too much fiber; probably about 10 grams, but almost every other day I'm eating 3/4 lb of wheat pasta - which comes to almost 40 grams of fiber just from that. Plus sometimes I throw a can of kidney beans in the mix as well.

gjohnson5 said:
The only dietary fats is the peanut butter. I would add flax oil or better yet sprinkle flax seeds on some of this to get some omegas and fiber. Also the cooked meats I would use coconut oil to get some lauric acid which is anti microbial and kills candida... I ONLY cook foods in coconut oil where oils are needed Also safflower oil is a good dietary oil used in the same manner as olive oil
Click to expand...

This is true. I should get some more healthy fats. I also take some fish oil caps before bed.


gjohnson5 said:
You drink alot of milk which means you are drinking alot of sugars. Also you might want to skip the milk that is just before bed due to the general rule of limited sugar after 6:00pm. Use R+ala to send that sugar to muscles
Click to expand...

I appreciate your advice but I'm going to stay with the milk. Right now I'm on a bulking cycle and the calories plus the cassein protein before bed serves its purpose. I don't mind the sugar. When it's cutting time I'll get rid of the milk but the 1600 calories it provides is doing more good than harm.


gjohnson5 said:
1lb london broil... Big man here. Thats a big cut of meat but beef top round is the leanest cut of meat there is. Go for it if you can eat that much. In contrast why not drop the hamburger as it is more animal byproduct then lean meat...
Click to expand...

I'll check out the beef top round. Thanks. As far as the hamburger goes... the wife was cooking on the grill and, seeing how its bulking time, I'm going to enjoy some cheese burgers while I can.



gjohnson5 said:
You have brown rice and potato as your veggies. I would add some green veggies in there maybe in replacement for some of the milk so that there will be more complex carbs in there
Click to expand...



I agree that some vegetables might be a good idea, but from what I understand they aren't a complex carb. I could be wrong though. Plus, don't forget that I'm getting about 300 grams of carbs from complex sources already.

Thanks a lot for all of your input.
 
Tuesday, May 23rd

Bench:
175x5
195x5
225x5
255x5
295x5 - PR

*295 for 5 is a personal record for me. I think I got 2 or 3 last time in the SF 5x5. The first 4 went up pretty good but the last one came up SLOOOOWWW. My lifting partner was out again but luckily the guy who spotted me did an excellent job and let me fight with the weight to get it up. Next week is a deload then on to 305x3.

Bent Row:
135x5
185x5
205x5
225x5
250x5
185x15

*I had to re-ramp the weights because I cheated with 265 last week for 5. Still didn't feel great today with 250 but managed to keep them strict. 185x15 felt great.

Pin Press:
135x3
185x3
185x3
195x3
195x3

*Dropped the weight this week because I wanted to focus on getting nice speed in the bar. 235 last week was ok but I was more eeking out the reps rather than throwing them up off the pin.

Bench Press, burn set:
225x13

*I could have got 15 probably but I didn't have a spot and didn't want to get trapped.

Chins:
45x5
70x4
bodyweightx11

*Felt like garbage; really weak. I think this has to do with the fatigue from the bent row burn set of 15. It was the first time I'd done that.
 
How long are you in the gym for with that routine? 295 for 5 is great!! Sounds like your moving weight! Thanks for your responses to me before! Do you ever go to Ballys anymore or just stay at basic? Ballys doesnt seem like the power lifting bulking kinda place.. your probably more at home in basic! Take care!! ~*D
 
SNJ_Gurl_72 said:
How long are you in the gym for with that routine? 295 for 5 is great!! Sounds like your moving weight! Thanks for your responses to me before! Do you ever go to Ballys anymore or just stay at basic? Ballys doesnt seem like the power lifting bulking kinda place.. your probably more at home in basic! Take care!! ~*D
Click to expand...

Thanks for the encouragement. My Tuesday routine, which is the longest, takes about an hour and 20 minutes. The others are between 1 hr and 1 hr 10 minutes.

I haven't been to Bally's in about a year and a half. One reason is because I owe them a bunch of money that I refuse to pay. The other reason is the one you mentioned; they don't really have their gyms set up to accomodate the needs of people who enjoy exercise movements from the floor. There isn't much space. It's usually crowded with guys doing tricep pushdowns and fighting over the cable crossover stack. Yes, I have witnessed an argument that took place involving two guys fighting for the crossover machine. :rolleyes:
 
I haven't posted much diet info because, to be honest, my diet has been sloppy. Here is yesterday's.

Total Calories: 4538
Fat: 130
Carb: 417
Protein: 395

I tend to get about 500 less calories on non-work out days.

7:30 am:
4 whole eggs
2 slices rye toast

We ran out of milk so I had nothing to drink. :xeye:

9:15 am:
1 McDonald's Egg McMuffin
1 hash brown
1 medium orange juice

My work bought us breakfast. I took advantage. Fat.

11:00 am:
1/4 lb wheat pasta
2 servings grilled chicken breast
1 quart skim milk

1:00 pm:
3 tablespoons peanut butter
1 protein shake

4:00 pm:
1 serving wheat pasta
2 servings grilled chicken breast
1 quart 1% milk

7:00 pm:
1 chicken cheese steak

*Hey, at least it's chicken, right?

10:00 pm:
3 tablespoons of peanut butter
1 protein shake
 
xblitz44x said:
I haven't been to Bally's in about a year and a half. One reason is because I owe them a bunch of money that I refuse to pay.:
Click to expand...

lol. That reminds me of when I got busted at 24hr Fitness for being delinquent on my dues. Got away with it for about 6months before someone finally noticed. I did my usual nod and mumbling of my number; unfortunately for me, the girl at the front desk was new I guess and checked the computer. So she starts shouting 'Quong?! Quong?!' at me as I hustle into the locker room. Now, my name isn't Quong, but I am Asian so I figure it was a catch-all. Anyway by that time I was walking in the door to the locker room but she sent some 'male attendent' to track me down and bring me back to the front desk.

So I lied and said I'd paid at another club and acted really offended that they screwed up so bad.

xblitz44x said:
Yes, I have witnessed an argument that took place involving two guys fighting for the crossover machine. :rolleyes:
Click to expand...

I imagine the fight would've degenerated into a huge slapping contest, what with all the cross-over strength they'd built up. Hey, functional training.

BTW, congrats on the 295 x 5, it's a great milestone.
 
Jim Ouini said:
l

I imagine the fight would've degenerated into a huge slapping contest, what with all the cross-over strength they'd built up. Hey, functional training.

BTW, congrats on the 295 x 5, it's a great milestone.
Click to expand...

Cable Crossover'ers have always been the best slappers, you're right.

So tonight's workout was a pretty good one. I was going for a PR 5-rep squat with 385 and my training partner missed another workout without telling me so I was worried about having to dump the weight. I rehersed each rep like BigT recommended, my adrenaline was going like crazy and I went for it. It went something like this.

rep 1 - fine, I feel pretty good
rep 2 - Boy, this isn't light
rep 3 - Ok, rack the weight, I'm finished. Fuck it...
rep 4 - I hate my life, put it back before I kill somebody
rep 5 - I got it but had to rely on my spot at one point in the lift.

Squat:
185x5
225x5
275x5
315x5
385x5
225x10

Finished off with a nice burn set. I wanted 15-20 but was so ripped up from the heavy set that I was useless.

DE Deadlift:
135x3
185x3
225x2
275x2
335x2
335x2
335x2

*Good reps, much better than last week. Faster.

Calf Raises:
1 plate + 25 x 15
2 plate + 25 x 15
3 plates + 25 x 15

Good workout tonight. Looking forward to moving to 3 rep squats next week.
 
Hope you all had a nice weekend, now it's back to the grind...

Here is Friday's Workout.

Push Press:
135x5
155x5
165x5
180x5

DE Bench:
135x3
175x3x8

Bent Row:
135x8
185x8
195x8
205x8

Push Press:
135x2
155x2
165x2
165x2
165x2

Barbell Curl:
110x8
110x8

Chins:
Bodyweightx8
Bodyweightx8

I had such a pump in my arms after barbell curls that it was tough to squeeze my chins to the top. Pretty good workout overall. This week is a deload so the workout days are Tuesday and Thursday.
 
I'm on a deload week which is actually killing me because I want to spend more time in the gym. I probably could have afforded to load a few more weeks but it's ok. Although nothing ground (or record) breaking, it was a nice little workout tonight. I joined a new gym and I could already notice The Crossover Club glancing at my deadlift.

Deadlift:
225x5
315x3
365x3
405x3
485x3

*I could already feel the benefits of doing some DE Deadlift work. The 365 and 405 flew off the ground. 485 was easy. I was < this > close to doing 5 reps but I stopped myself... stupid deload.

Bent Row:
135x5
155x5
185x5
225x3
255x3

*225 felt like cake. 255 wasn't bad at all.

Some crappy calf raise machine that broke my quads:
2 sets of some weight - who cares?
 
Tweakle said:
lotsa food there, your recovery should improve noticably with that many cals in your diet. I hate that bloated up feeling in the stomach when you're cramming in cals all the time but the strength is awesome. Your weights should climb on a regualr basis :)
Click to expand...

Yes , I've looked at his diet and wonder how he eats that much. No I'm not sure how he has time to eat that much. If you have a desk job , he must eat the whole time he's in there or he is unemployed :-)

Actually I was just educated. Everytime I've seen london broil in the supermarket it was always a super huge cut of top round or round roast. London Broil is a cooking method not a cut of meat.

Anyway I've cooked those meats that are labeled "London Broil" in the supermarket and could never finish them. But my history is more of an endurance athlete then a big bulky powerlifter type.

I wonder if he uses r+ala because it would give him a strength gain in the gym with all the sugar in that diet via milk.
 
Hi! Hope you had a good holiday! Sounds like your doing great! Good gains etc.. why did you join a different gym? Well let me know how it is.. male/female ratio.. talk soon!
 
I'm itching like a hooker with crabs to train hard tonight but I'm on a scheduled deload and am going to stick with my guns and go along with the plan. Next time I'm going to keep with the volume longer because I was still making gains. Live and learn.

Today I had a half gallon of milk, a ham and cheese bagel, a Harvest Power Bar, a hoagie, a protein shake, kidney beans, and some peanuts. Needless today, my diet hasn't been 'clean'. My lovely lady is preparing shrimp, steak, and potatos tonight.

Squatting and bench on the menu at the gym. I'll probably throw in some decline crunches because of all the Ab talk around here lately.
 
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