My first Workout log on the path to Greatness!

[Myphic]

Stats -;
Age; 22
Sex; Male
Height; 177cm 5'9"-10"
Weight; 54kg (30/3/12)
Bf%; ~<10%

Goal; - Reach 85+kg for my career goals within the Australian army.

Past; - I'm new to serious working out, Ive been homeless and scraping the bottom of the barrel most my years from childhood until about 3 years ago, through that I gained depression lost my apitite and will to do anything until I got caught by a complete stranger in the middle of doing something that didn't seem to wan to work anyway (rare it doesn't work) I counted my lucky stars that night not only did a bullet not go off a kind hearted person took the liberty for helping me out, got me into a gym, and from there I couldn't have felt better, I got fit, healthy, I got a job because of it, a place now and have only ever set goals and the stepping stones to reach em from there on, my career I want now is within army. I've worked 2 physically demanding jobs but want more, I also have finished my schooling studies and other certs to keep my mental apetite fixxed.

Now to get my body to excell 85kg mark with under 10% BF won't make me massive but well and truely fit for tasks. High carb/protien diet is in place.

My routine Monday-Sunday.
Monday - SL5x5 A/B
As well as; Squats 35-5x5
Leg press 100-5x5
Deadlift 120-5x5
Leg Curls 34-5x5

Tuesday -
Chest fly 54-5x5
Hammer curls 15-5x5
Benchpress 65-5x5
Incline bench 50-5x5
Incline dips 3xF

Wednesday - SL5x5 A/B
Reverse fly 54-5x5
Single arm bent row 50-5x5
Lat pull down 55-5x5
Hammercurls 15-5x5
Barbell row 40-5x5

Thursday - rest day (busy 7am-9pm)

Friday - SL 5x5 A/B
Military press 30-5x5
Lat raises 5-9x5
Upright row 25-5x5
Overhead press 25-5x5
Handstand push up 3xF

Saturday - 30kg jog 60mins

Sunday - rest

Spilt A - squat 5x5
Bench press 5x5
Barbell row 5x5
Split B - squat 5x5
Overhead press 5x5
Deadlifts 5x5
starting with the bars for these bar is 20kg. Increase everything 5kg ea. time and 10kg for deadlifts.

Other weights will be increased by 2.5kg each week, until it becomes to heavy then hold it for another week and retry increases.

And thanks to Colestreamer for the help too, giving me suggestions and ideas.

 

[Myphic]

Friday 30/3/12
Done Friday workout, started with set A with it.
And today 31/3/12
I went on my run, upped 5kg on it and spend more time along sandy part keeping up same pace was great feeling think I'll add another 5kg next week I think hold it at that for the runs.

 

[Colstreamer]

Re: My first Workout log.

Stats -;
Age; 22
Sex; Male
Height; 177cm 5'9"-10"
Weight; 54kg (30/3/12)
Bf%; ~<10%

Goal; - Reach 85+kg for my career goals within the Australian army.

Past; - I'm new to serious working out, Ive been homeless and scraping the bottom of the barrel most my years from childhood until about 3 years ago, through that I gained depression lost my apitite and will to do anything until I got caught by a complete stranger in the middle of doing something that didn't seem to wan to work anyway (rare it doesn't work) I counted my lucky stars that night not only did a bullet not go off a kind hearted person took the liberty for helping me out, got me into a gym, and from there I couldn't have felt better, I got fit, healthy, I got a job because of it, a place now and have only ever set goals and the stepping stones to reach em from there on, my career I want now is within army. I've worked 2 physically demanding jobs but want more, I also have finished my schooling studies and other certs to keep my mental apetite fixxed.

Now to get my body to excell 85kg mark with under 10% BF won't make me massive but well and truely fit for tasks. High carb/protien diet is in place.

My routine Monday-Sunday.
Monday - SL5x5 A/B
As well as; Squats 35-5x5 You squat 3 times a week with the 5x5 so really no need to add any more that'll just lead to over training.
Leg press 100-5x5
Deadlift 120-5x5 same detail here, in the 5x5 program you only do 1 set of deadlifts and along with all the squatting that really is all you need.
Leg Curls 34-5x5

Tuesday -
Chest fly 54-5x5
Hammer curls 15-5x5
Benchpress 65-5x5
Incline bench 50-5x5
Incline dips 3xF to be honest bro I'd take out all these chest exercises bodyweight exercises will be good for you as you'll do plenty in army training

Wednesday - SL5x5 A/B
Reverse fly 54-5x5
Single arm bent row 50-5x5
Lat pull down 55-5x5 swap these for pull ups @ bodyweight
Hammercurls 15-5x5 2 days in a row? not a good idea bro, your biceps need to rest
Barbell row 40-5x5 take this out you're already doing it once or twice a week with the 5x5

Thursday - rest day (busy 7am-9pm)

Friday - SL 5x5 A/B
Military press 30-5x5 this is basically the same as the overhead press in the 5x5 no need to add it in again
Lat raises 5-9x5
Upright row 25-5x5 take this out or you'll seriously overtrain your anterior delts
Overhead press 25-5x5 again, you're doing this already with the 5x5 any more will just lead to over training
Handstand push up 3xF

Saturday - 30kg jog 60mins

Sunday - rest

Spilt A - squat 5x5
Bench press 5x5
Barbell row 5x5
Split B - squat 5x5
Overhead press 5x5
Deadlifts 1x5 deadlift is 1x5 bro do warm up sets by all means
starting with the bars for these bar is 20kg. Increase everything 5kg ea. time and 10kg for deadlifts.

Other weights will be increased by 2.5kg each week, until it becomes to heavy then hold it for another week and retry increases.

And thanks to Colestreamer for the help too, giving me suggestions and ideas.

Hey bro, good to see you put a log up!

I think you may have gotten a couple of things mixed up, the SL 5x5 exercises you need to increase by 2.5kg only if you go up by 5kg each time you'll hit 65kg in 6 weeks and wil start to stall out, it's a 12 week program, do the 2.5kg increases (5kg for deadift) and after 12 weeks you'll be benching your bodyweight and squatting twice your current bodyweight.

Also the ancilliary exercises you have are often repeating exercises you've already done. I've made comments in green for you.

About the running and swimming you told me you did, that's a very important part of military fitness, the only soldiers I ever knew who had large physiques were Marines as they had to do a lot of swimming climbing etc and Engineers as they built bridges and other large structures. Infantry soldiers are usually fairly skinny and lean, they can run miles at a fast pace with a pack but have no real need for upper body strength. Do you know what job you want to do within the army yet? At the moment you're training like a marine, you seem intelligent, maybe the engineers would be a good idea? Physical and mental.

Basically bro, you gotta remember when you're trying to gain mass less is often more. Too much weight training can hamper your growth. I really think you should do more running on tuesday rather than extra weight training and keep the runs to 2.5km, 5km and 10km

Circuit training is aso another one which will help with the military. Choose 2 bodyweight exercises per muscle group and go through them 3 or 4 times at 30 seconds per exercises
ie
press ups 30 secs
burpees 30 secs
squat thrusts 30 secs
star jumps 30 secs
chair dips 30 secs
crunches 30 secs
beam heaves with feet on floor 30 secs
squat jumps 30 secs

 

[Myphic]

Hey bro, good to see you put a log up!

I think you may have gotten a couple of things mixed up, the SL 5x5 exercises you need to increase by 2.5kg only if you go up by 5kg each time you'll hit 65kg in 6 weeks and wil start to stall out, it's a 12 week program, do the 2.5kg increases (5kg for deadift) and after 12 weeks you'll be benching your bodyweight and squatting twice your current bodyweight.

Also the ancilliary exercises you have are often repeating exercises you've already done. I've made comments in green for you.

About the running and swimming you told me you did, that's a very important part of military fitness, the only soldiers I ever knew who had large physiques were Marines as they had to do a lot of swimming climbing etc and Engineers as they built bridges and other large structures. Infantry soldiers are usually fairly skinny and lean, they can run miles at a fast pace with a pack but have no real need for upper body strength. Do you know what job you want to do within the army yet? At the moment you're training like a marine, you seem intelligent, maybe the engineers would be a good idea? Physical and mental.

Basically bro, you gotta remember when you're trying to gain mass less is often more. Too much weight training can hamper your growth. I really think you should do more running on tuesday rather than extra weight training and keep the runs to 2.5km, 5km and 10km

Circuit training is aso another one which will help with the military. Choose 2 bodyweight exercises per muscle group and go through them 3 or 4 times at 30 seconds per exercises
ie
press ups 30 secs
burpees 30 secs
squat thrusts 30 secs
star jumps 30 secs
chair dips 30 secs
crunches 30 secs
beam heaves with feet on floor 30 secs
squat jumps 30 secs

Umm Im do a overhaul on this an redo it my routine, don't want to be over working myself, it'll cause step backs...

With the overhead press, I'd prefer the military press if they do similar thing? It feels better and I can hold a better posture for it

As for the running, it was estimate distances, just limited myself to a route to follow, and within 60mins do as much of it I can, so say was oval I do 50 laps in whatever time, i do it again next time just try get more laps in with same time so on.

I usually do a warm up jog for 200m, stretch exercises, 20m of high knee march, 20m going side ways10m one way 10m back, 20m butt kick thing, 100m 50% then 100m 100% (11secs abouts) then 100m walk then do 60m weighted run when I got a nice blood flow for it

I sometimes use the balcany for exercises, jump up, grab onto beams pull using only arms till I'm up, and then bounce my way down, do that few times for a mix up(with half weight)

As for army, officers, leadership role, then hopefully get a selection for SAS or Commandos
As for marines i've never heard Aussie army having marines :/
Seals, sas, commando's and as for those, SAS and commando's would be my choice. Engineers isn't a role within ours, we can speacialize but we do that under a combat role, our combat engineers are for vechicle repairs in combat areas.

Commando's or SAS. Small teams, and a demanding job. Officers is demanding as we are also taught to be better then basics, and lead up too 50 men (platoon) so great starting role for selections.

Repeats arnt good, less is more, I may just overhual all this replay up my new plan?

I'm also rather scared about adding more cardio... As I'm pretty damn thin as it is... 54kg as from Friday when I reweighed...

 

[Myphic]

Stats -;
Age; 22
Sex; Male
Height; 177cm 5'9"-10"
Weight; 54kg (30/3/12)
Bf%; ~<10%

Goal; - Reach 85+kg for my career goals within the Australian army.

Past; - I'm new to serious working out, Ive been homeless and scraping the bottom of the barrel most my years from childhood until about 3 years ago, through that I gained depression lost my apitite and will to do anything until I got caught by a complete stranger in the middle of doing something that didn't seem to wan to work anyway (rare it doesn't work) I counted my lucky stars that night not only did a bullet not go off a kind hearted person took the liberty for helping me out, got me into a gym, and from there I couldn't have felt better, I got fit, healthy, I got a job because of it, a place now and have only ever set goals and the stepping stones to reach em from there on, my career I want now is within army. I've worked 2 physically demanding jobs but want more, I also have finished my schooling studies and other certs to keep my mental apetite fixxed.

Now to get my body to excell 85kg mark with under 10% BF won't make me massive but well and truely fit for tasks. High carb/protien diet is in place.

My routine Monday-Sunday.
Monday - SL5x5 A/B
Leg press 100-5x5
Leg Curls 34-5x5

Tuesday -
Chest fly 54-5x5
Hammer curls 15-5x5
Benchpress 65-5x5
Incline bench 50-5x5
Incline dips 3xF (body weight only)

Wednesday - SL5x5 A/B
Reverse fly 54-5x5
Single arm bent row 50-5x5
Lat pull down 55-5x5
Chin ups 3xF
Push ups 3xF
Sit ups (20kg) 3xF

Thursday - rest day (busy 7am-9pm)

Friday - SL 5x5 A/B
Military press 30-5x5
Lat raises 5-9x5
Upright row 25-5x5
Handstand push up 3xF

Saturday - 30kg jog 60mins

Sunday - rest

Spilt A - squat 5x5
Bench press 5x5
Barbell row 5x5
Split B - squat 5x5
Overhead press 5x5
Deadlifts 1x5
starting with the bars for these bar is 20kg. Increase everything 5kg ea. time and 10kg for deadlifts.

Other weights will be increased by 2.5kg each week, until it becomes to heavy then hold it for another week and retry increases.

And thanks to Colestreamer for the help too, giving me suggestions and ideas.

 

[Colstreamer]

Marines are naval troops so wouldn't have em in the army! Lol. You must have engineers! Who builds bridges and outposts defences electrics plumbing etc? Ok it looks like you're aiming at SAS selection ultimately so you'll be wanting to train like an infanteer! Your weight will go up the more you eat if you train like you detailed above you're gonna burn off the food you're eating. You grow when you rest so get plenty of quality sleep and don't be afraid of cardio, a well rested well fuelled muscle won't start breaking down just because you're using it. The way you described you're running is quite good but do some runs at set distances and record and improve your times.

 

[Colstreamer]

Oh and swap OHP for military press if you prefer it's basically the same!

 

[dmk777]

Hi there ! , I think your story is very inspiring you have fought through that tough time so I think you will manage your goals easy enough.
I'm 20 wks into 5x5 with considerable gains in strength and size. Hope you don't mind me saying but I know this Is hard to stick to the light lifts early on but you really need to try as this is important for preparing tendons muscle etc for the heavy hauls that's about to come , if you do feel the need to do more just add a couple reps to each set no more than a couple thought then when it gets heavier go back down to 5x5. All these extra lifts your squeezing in will compromise any gains in the future.
Also tbh you should only be adding 2.5kg/5lbs after each successful session and 5kg/10lb to DL. Trust me before you know it your weights will get heavy. It's just so imp to prepare your body prior.

I will get you a link to my log if you want to see an example

I wish you the best of luck in your goals.
Stay strong

Donna

 

[Myphic]

do the 2.5kg increases (5kg for deadift)

My gym only as 2.5kg adds as a min, so one on each side is 5kg, so that's the minimal I can add each time :/

 

[Myphic]

Hey there Donna

Thank you

And I'd need to be adding 1.25kg plates to up it buy 2.5 an minimal we have at my gym is 2.5 :/ maybe just extend the time on one so instead of increase after successful time, do 2 successful times so Im on a single weight twice instead?

And I've reposted a new routine I can do taking out alot and adding afew more body weight exercises?

Also that link would be great to get aview on see how it's working

Thank you

Justin

 

[Myphic]

Oh and swap OHP for military press if you prefer it's basically the same!

They are pretty similar, but I don't like the sway thing I need to do and my wrists lack for bending on higher weights :/ where military press I can hold it straight up, and I do everything alone, isolation, but my gym has a thing for that with bench pressing n such which is great! Lol

 

[Myphic]

9432kj
184.6g protien
399.9g carbs
47.8g fats

Today. That I keeped count of -
2 apples, a large serve of mixxed steammed vegies I also had and havnt included in there aswell as a coffee medium sized. And 3litres of water also

My average diet really, no chicken or pasta tonight either, so missing a good 40-50g pro and 80g carbs :/

 

[Colstreamer]

Ah, if you don't have the 1.25kg disks then yeah 5kg it'll have to be just increase every other WO I suppose. Kerp deadlift at 5kg increases though Hopefully Zed will chime in.....


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Defeat is the stepping stone to victory.

 

[Myphic]

Yeah I'd need to increase every other speacially if it's to get my endurence up for the heavier weights, doubt my gym would get them in for me either :/
Zed? Oh yes I remember you mentioned him, then yeah hopefully soon >.<

 

[dmk777]

Your very welcome
Here's the link
http://www.elitefitness.com/forum/w...bodybuilding-training/new-log-5x5-795953.html
I had the same problem I ordered my own 5lb plates Ebay £7 well spent lol.

 

[Myphic]

Your very welcome
Here's the link
http://www.elitefitness.com/forum/w...bodybuilding-training/new-log-5x5-795953.html
I had the same problem I ordered my own 5lb plates Ebay £7 well spent lol.

Yeah I should prob just get em myself aye :/ lol

And oh wow girl :/ you'd be pinning me down no problem lol

I paying attention to your A workouts to get a better understanding but it was confusing me :s sets and reps change afair bit :/
Weights like 38-2x7, 40-1x5, 45-2x5

So my simple 30-5x5 day 1 then day 3 back to a, 35-5x5 isn't right? :/

Although I do see it raising on next workout A, cause 38 drops out and 48 came in which made sense to me, just not the sets n reps :/ your is that just your add to the 5x5 thing?

Ima abit I'd a goose lol :/

 

[dmk777]

Lol thank you, yeah it's really whatever you find easier to understand I know what you mean bout the confusion as I read other people and it does same to me. ...

 

[Myphic]

Lol no worries, call it as I see it
You certainly doing well >.<

Yeah it's little confusing
Okay so If I just stuck to the SL 5x5
And my cardio and upped my carb intake I could mix the set up of it,
Low session rep set, then current push I should be on, then a slight up yeah? Mon-A squats 38-3x7, 40-5x5, 42.5-2x5 Friday-A 40-3x7, 42.5-5x5, 45-2x5 but with what I am doing, adding other weight exercises I prob should keep it simple yeah :/ lol

Please say yes lol so I can keep that "quick learner" sloggan I've been given lol >.<

 

[dmk777]

YES lmao that looks good to me my friend

 

[Myphic]

Okay sweet >.< thank god I'm getting this, trying pick up things lol I didn't even know 45-5x5 was lol weight-setsxreps haha >.<

Though what are those boxes you keep doing? Lol

 

[Colstreamer]

Your very welcome
Here's the link
http://www.elitefitness.com/forum/w...bodybuilding-training/new-log-5x5-795953.html
I had the same problem I ordered my own 5lb plates Ebay £7 well spent lol.

Bro this is an excellent idea! Especially as the Aussie dollar is so strong at the moment! Be about A$10 for you. A great investment!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[dmk777]

You got it boyo!! Lol just ignore those boxes they are the smileys they only show on some phones. Sorry to confuse you again lol

 

[zedhed]

Re: My first Workout log.

Myphic,
bro I have to say that yours is one dam impressive story. And my hat off to you for getting up and out of your former life! I dont even know you but I can say that I am hella proud of you for that!

Ok so I read thru these 3 pages and I will just give some general stuff for you to consider.
CS is right on. For army and most all military you dont wanna be a big burly guy. Just saying so that you know this. I dont think you need to worry too much about it cuz your young and razor thin anyway.

IMO the SL 5x5 would be an outstanding program for you. Reason is cuz you can still maintain a very strong physique with not a ton of muscle mass. This all depends on how and what you eat.
For what you want to accomplish I would look at some kind of middle of the road kind of consumption for your protein/carbs and fat. This should put you right where it would be ideal for you considering your military goal.

The SL program is very simple and you seem to be way over thinking it so lets go over it here.
Work Out A
BBL Squats
BBL Flat Bench Press
Bentover BBL Rows

Work Out B
BBL Squat
BBL OHP (in your case Military Press)
Dead Lift.

Now all you do is 5 sets of 5 reps on each excersize. At first with the beginning weights that is gonna be too easy for you tho. So you can add more reps to each set. That is an excellent way to do it too cuz that (as Donna said) is gonna be gr8 for prepping your joints and connective tissues for the heavy weights that are soon to come. Also this is important for you cuz you appear to be on a schedule that does not allow for injuries. And lets face it nobody wants to be injured.

At your current size as CS said begin both workouts with just the Oly bar. This is plenty to start with and that way hopefully you wont stall out later in the program and have to reset. Too many guys think oh hell I can do more then that. Well yeah they can right now but then those same guys have to do a reset about mid way thru the latter half of the program. And that is not optimal by any stretch.

In the military espically at first you are gonna need the endurance that only cardio sessions will provide you with. I would suggest long slow runs mostly. Then once in a while mix in some sprints. But most of what the military wants is energizer bunnies. Guys that can just keep going and keep going and keep going.

Ok thats enough for now bro.
Feel free with any questions, never be afraid to ask on here what ever is on your mind.

Best regards bro and keep posting.
Dam nice job on your life too bro!
Best regards
Zed

 

[Myphic]

Yeah eBay looks alright haha I'll be getting some in, I need ones with the big big hole in middle,
D oh okay lol it's all good haha I wasn't confused :O just curious lol

Zed thank you very much.
Yeah 85 isn't big burly is it? I thought it'd of made a great middle ground for strength/size for what I wanna get into, :/

And you reckon stick to simply SL 5x5 up reps until it gets harder and alot of easy/mid instensity cardio and alittle intense cardio into it?
Endurance is certainly going to be needed, and as energizer bunny it's my Nickname from the girls lol
But as for the physical need for the military career I need, sure I'll do average atm, but I don't want average I want to get to my training excelling and I want to be offered those selections for SAS or commandos, so alot more will be needed, and cardio will give that so more cardio.

Dietry side to things, I eat my bowl of vegies, 2-3 chicken breast, pasts and brown rice, protien shake fisho caps some red meat, some bcaa stuff with shake, wholemeal breads, wheetbix and with those milk with folate forts in it so bones stay strong n such that's a good diet yeah? 140$ a week on it for myself, money is tight for me I have little sister n such I feed and stuff now.

So do what I'm doing, cut it back as weights get heavy on the SL5x5 as to not overdo myself and add alot more cardio/enderance work into my routine?

 

[Colstreamer]

Here ya go. There's plenty!

http://shop.mobileweb.ebay.com.au/searchresults?cmd=SKW&pg=1&kw=1.25kg+olympic+weight+plates


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Defeat is the stepping stone to victory.

 

[Myphic]

Here ya go. There's plenty!

http://shop.mobileweb.ebay.com.au/searchresults?cmd=SKW&pg=1&kw=1.25kg+olympic+weight+plates


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

Perfect, found 2 set of em 15.50! Easy as hehe thanks bro!

 

[zedhed]

Re: My first Workout log.

Yeah eBay looks alright haha I'll be getting some in, I need ones with the big big hole in middle,
D oh okay lol it's all good haha I wasn't confused :O just curious lol

Zed thank you very much. Very welcome bro.
Yeah 85 isn't big burly is it? I thought it'd of made a great middle ground for strength/size for what I wanna get into, :/

And you reckon stick to simply SL 5x5 up reps until it gets harder and alot of easy/mid instensity cardio and alittle intense cardio into it? Affirmative on that bro.
Endurance is certainly going to be needed, and as energizer bunny it's my Nickname from the girls lol Go get em killa!!
But as for the physical need for the military career I need, sure I'll do average atm, but I don't want average I want to get to my training excelling and I want to be offered those selections for SAS or commandos, so alot more will be needed, and cardio will give that so more cardio.
You are correct here bro.
I know that when I was a soldier the lanky guys were always the ones that excelled at everything physical that we did.
I was on the heavy side of lanky. Not any extra weight on me by any means but bigger then a lot of the guys and at the same time smaller then the soft looking guys if you can follow that.
And I excelled at everything I did. As a matter of fact I was often asked to enter SF quals.

Dietry side to things, I eat my bowl of vegies, 2-3 chicken breast, pasts and brown rice, protien shake fisho caps some red meat, some bcaa stuff with shake, wholemeal breads, wheetbix and with those milk with folate forts in it so bones stay strong n such that's a good diet yeah? 140$ a week on it for myself, money is tight for me I have little sister n such I feed and stuff now.
In general that sounds pretty good. Being that your razor thin as you get into the SL 5x5 I would include more red meat if you can. As a rule when your trying to build quality muscle nothing beats lean red meat.
Also dont be afraid to have a little junk once in a while bro. Your just gonna burn those cals off anyway. And penute butter is gr8 for a guy like you. Eat all of that, that you want if you like it. Just be sure and get the Natty kind.

So do what I'm doing, cut it back as weights get heavy on the SL5x5 as to not overdo myself and add alot more cardio/enderance work into my routine?

Mostly yes. But also keep in mind that as you progress in the SL 5s5 your gonna more recover time. So just be aware of that. What Im saying is that when your weights get heavy you may need to cut back on the cardio a bit. This is something that you are gonna have to gauge for yourself with your goals in mind. I would say error on the side of cardio tho for you. That is gonna be more important for you then brute strength.

 

[Myphic]

I get you, haha I eat alittle junk anyway :/ lol my secret lol
Yeah as o progressed through the SL5x5 I was planning on cutting my other weights, and the weighted cardio for shorter 1km intensive runs for lung compasity
(quit smoking recently too, cold turkey) it's taking it's toll on me, all junk is clearly out so good sign, but wish I done it alot ealier :/

 

[Myphic]

Monday 2/4/12
Squats 22.5-5x8
Leg press 80-1x5
50-4x5
Flat bench press -20-5x5
Deadlifts 20-1x5
30-1x5
35-1x5
Leg curls 40-4x5
36-1x5

My legs feel like god damn jelly!!
I'm loving the squats!
And my gym got in asap 1.25kg plates just had to chat up guys mother(owner) and she got em for me
I'll ease up on how much I do, I was just excited about the deadlifts, were light but practiced form with nothing then did bar then liked the feeling in legs n touch in back I had to do more >.< lol

Leg press I thought it best to ease up on them and down the weights
Bar weighs 20kg so don't think I added 20kg to my workouts, only 2.5 on the squats

Behaved I wanted to chuck on extra for squats lucky I didn't lol they turn me to jelly atm I'll get used to em though I'll think of it as riding a god damn horse they killl your legs too haha!

I'll update my diet soon after dinner n such

 

[Colstreamer]

Nice looking workout bro. Short and sweet! glad your liking the squats and deadlifts too!

Good to hear your gym is getting the smaller weights in for you!

What happened to your barbell rows? Don't wanna forget them bad boys.

 

[Myphic]

Nice looking workout bro. Short and sweet! glad your liking the squats and deadlifts too!

Good to hear your gym is getting the smaller weights in for you!

What happened to your barbell rows? Don't wanna forget them bad boys.

God yeah loving em feels heaps good on my legs, better then what I had for legs >.< that's for sure lol
Yeah had a set in for me today ;p lol
And I started the A split Friday which has the barbell row Monday today had the B session

 

[Colstreamer]

God yeah loving em feels heaps good on my legs, better then what I had for legs >.< that's for sure lol
Yeah had a set in for me today ;p lol
And I started the A split Friday which has the barbell row Monday today had the B session

Oh ok lol! In that case I think you swapped military press with bench lol!

Either way good to see you've started out on the 5x5 journey!

Can't wait till you're squatting 110kg!

 

[Myphic]

Omg I did swap them! >.< I did military on my A workout and bench on B... Sigh lol it's not really a differnce is it? Lol

Haha yeah :/ 110 umm lol we shall see how that goes lol it's already hittin me lol >.<

 

[Colstreamer]

Well it's not the end of the world by any means! Plenty of time to correct it next WO. While the weights are still light it's about working on form and preparing your body for the increases to come.

I'm gonna be starting the 5x5 soon-ish (as soon as this transformation contest is over) I'll be starting with the bar on all exercises except bench and rows (50kg on both) hopefully after 12 weeks of that the doc will give me the green light to increase my leg weights, either way I'll be de loading by 20% and starting again!

Oh and I just bought myself some 0.5kg weights!


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Defeat is the stepping stone to victory.

 

[Myphic]

Diet for today (few bits missing, some junk, apple, 2 bannas and a bag of salt n vingesr chips and a 250ml V can(I had biology today!) lol

8003kj
191.6g protien 33.17%
38.9g fat 6.73%
347.2 carbs 60.1%

Not including above mentioned
Got a good potassium, iron, folate and calcium intake today too

 

[Myphic]

Well it's not the end of the world by any means! Plenty of time to correct it next WO. While the weights are still light it's about working on form and preparing your body for the increases to come.

I'm gonna be starting the 5x5 soon-ish (as soon as this transformation contest is over) I'll be starting with the bar on all exercises except bench and rows (50kg on both) hopefully after 12 weeks of that the doc will give me the green light to increase my leg weights, either way I'll be de loading by 20% and starting again!

Oh and I just bought myself some 0.5kg weights!


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Defeat is the stepping stone to victory.

Okay so just change em back Wednesday you reckon? Yeah I practiced my form well lots today, made sure everything is the way it's supposed to be

Transformation conest? I have seen it in everyones logs I was curious about that lol

50 is fairly heavy for me >.< lol I've got bullets compared to most of your guns though haha

And ooh so reckon you'll get green light in afew months bro?
Seen my old PT at gym today, told him what I was going to start doing, he thought it was stupid >.> and asked why I was doing squats, should stick to blokes leg pressing an machines lol -.- he sounds like a tool now I think about it lol...

0.5kg plates what'd you use those for? Finger excersices? Joke ;p I have 0.5's up to 22.5kg at home all for my old bench I used to have sigh :/ lol

 

[Colstreamer]

Okay so just change em back Wednesday you reckon? Yeah I practiced my form well lots today, made sure everything is the way it's supposed to be

Transformation conest? I have seen it in everyones logs I was curious about that lol

50 is fairly heavy for me >.< lol I've got bullets compared to most of your guns though haha

And ooh so reckon you'll get green light in afew months bro?
Seen my old PT at gym today, told him what I was going to start doing, he thought it was stupid >.> and asked why I was doing squats, should stick to blokes leg pressing an machines lol -.- he sounds like a tool now I think about it lol...

0.5kg plates what'd you use those for? Finger excersices? Joke ;p I have 0.5's up to 22.5kg at home all for my old bench I used to have sigh :/ lol

Yeah bro just swap em back next WO. No probs there.

Yeah it's a 90 contest to see who can transform their physique the most only about 4 weeks left now.

Yep, hoping it'll all be good after another couple of months
ANYONE who tells you to do leg press instead of squats IS a tool squats are an excellent exercise and one of the 3 main lifts that should always be present in any routine!

The 0.5kg plates are to make tiny li'l increases for example if I can push 110kg for 7 reps by adding 1kg (0.5 each side) I ought to be able to do 111kg for same reps. Sometimes tiny li'l increases can build up to something big if done consistently.


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Defeat is the stepping stone to victory.

 

[Myphic]

Yeah bro just swap em back next WO. No probs there.

Yeah it's a 90 contest to see who can transform their physique the most only about 4 weeks left now.

Yep, hoping it'll all be good after another couple of months
ANYONE who tells you to do leg press instead of squats IS a tool squats are an excellent exercise and one of the 3 main lifts that should always be present in any routine!

The 0.5kg plates are to make tiny li'l increases for example if I can push 110kg for 7 reps by adding 1kg (0.5 each side) I ought to be able to do 111kg for same reps. Sometimes tiny li'l increases can build up to something big if done consistently.


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Defeat is the stepping stone to victory.

Okay easy fixxed then :/ I debated it today as well, I'm like nah it's certainly bench today... Lol >.<

Ooh, someone my size could enter? I'd certainly have mad % increases ;p
Good luck bro

Oh sweet not long now then, best I go abit harder and use this time to catch up aye
Oh god yeah, agreed, I'm feeling the squats already, I have to sit there awhile to feel how my legs are, though I'll get use to em, but the burn is alot better with squats then the leg presses >.< lol

Deadlifts, squats and and hammer curls? I like the results of them

Oooh I see your logic there! That's not a bad move, umm, SL5x5 once I've done 12 weeks and dumped and started again, I should invest and try that out, it's not much up, but if it's there enough it'd add up aye

 

[Colstreamer]

^^^ deadlifts, squats and flat bench press mate. The 3 big compound lifts.


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Defeat is the stepping stone to victory.

 

[Myphic]

Why can I moderate?
And lol yeah thought so, lol sigh, I'm not a fan of benching, I like my isolations, I can bench alone, but gets scaring at weights I struggle with haha

I like my hammer curls though, I've had beautiful results with those

 

[dmk777]

Hey !! I think you got some amazing determination and drive. Your going to be awesome at this....

Hammer curls are the bomb! Unfortunately they kill my tendons ;(

Keep up the hard work

 

[Colstreamer]

Isolation is for girls!




Jokin! Lol! Seriously though I do very little if any isolation work. Lateral raises but I don't really consider those to be iso (even though they are...?) and I'm doing flys but not on their own (I'm copying OWL)

 

[zedhed]

Re: My first Workout log.

Myphic dude your all over the dam place here bro. LMAO!!!!!
Ok for now doing the extras is fine. But as your weight increase your gonna find that either you drop that extra shit or you miss your actual SL 5x5 lifts waaay too soon.
Ok here is the program for you again just to be sure that you have it.
Workout A
Squat
Bench
Bent Over Row
Do it in that order. All with BBLs.
Workout B
Squat
OHP in your case Military Press
Dead Lifts
All with a BBL.

Now you need to do this exactly as it is written and in the exact order that its written too.
Bro believe it or not this is not some program that someone just slapped toghether. There is a valid reason for everything being exactly the way it is. That reason is that IT WORKS FOR JUST ABOUT ANYBODY AND EVERYBODY.

Dont make it so dam hard bro, I know your young and full of cum. But you need to get your head around this and do it EXACTLY as it is written. Once your weights get up there DONT CHANGE ANYTHING. DONT ADD ANYTHING AND DONT SUBTRACT ANYTHING AT ALL.

If you do add or subtract you are changing one of the very most studied and well thought out programs in existance.
Believe me bro and believe Donna, IT FUGGIN WORKS AND WORKS VERY VERY WELL.
If you wanna do some reading I can put up my SL 5x5 and Donnas too for you to see what can happen with this program.

Last thing bro, you must feed the program. AT your size I would suggest 2 grms of protein per pound of body weight if you can afford it.
Right now I know you think dam thats a shit ton man. But once you get bout mid way through the program you will see what Im saying.

Love you posts bro you entertain the hell out of me, keep it up!
Be safe and best regards.

 

[Colstreamer]

Zed surely you mean 2g of protein per pound of bodyweight? 200g would mean he'd have to eat half a cow or something, I mean it like 50lbs bro... Lol!


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Defeat is the stepping stone to victory.

 

[Colstreamer]

Love you posts bro you entertain the hell out of me, keep it up!
Be safe and best regards.

I'm with you here Zed! I love this bloke! Cracks me up!



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Defeat is the stepping stone to victory.

 

[zedhed]

Zed surely you mean 2g of protein per pound of bodyweight? 200g would mean he'd have to eat half a cow or something, I mean it like 50lbs bro... Lol!


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Defeat is the stepping stone to victory.

LOL thanks bro got it fixed. Yeah could you imagine if a person could even eat that much? Holy shit bro!

 

[zedhed]

Yeah love this log !

 

[Colstreamer]

You should see some of his posts on other threads! Seriously bro he's that GOOD kinda nuts! I dunno where he gets the energy

Definitely SAS material!

 

[Myphic]

Hey D thanks girl, I hope I can keep it up aye >.< we shall see when weights get high
Yeah love my hammer curls even barbell ones are damn great always put lots on em lock my wrists flat with forearm and go for it nice and slow and by god it gets me pumped lol and ooh that's got to suck you to girl I need to drop on to your 5x5 log aye



CS - isolation so isn't for girls lol Im doing what you do but without someone there holding my hand ;p
Haha
And my other threads? :/ umm, that better not be sarcasm lol

Zed - yeah I wrote down the SL 5x5
Already lol since my last confusion on what was were lol
As for the extras lol yeah I know I'll be dropping those quick smart at the high weights.
But for now adding few things so I can be hurting now is alright yeah? :/
It'd feel a waste of money going doing a bunch stuff without getting a burn from it all :/ lol
And 2g protien per pound, I'm 120lbs so 240g of protien, I aim for that an usualy flog it but havnt been eating my chicken breats lately :/ lol add that in my p would be where it needs

I eat a rather boring diet each say, but it's a good one just so blah lol so I've been dicking around this week eating whatever I feel like, shame my cupboard is just tuna, beans, brown rice, pasta, bread and freezer is like split 2/3 chicken 1/3 roo n cow steak
N fridge is milk, veg n fruit and water...
Sigh lol

But In all seriousness, yes I will be sticking to SL5x5 strictly no worries about that, and dropping extras, knuckling down on diet again.

As for cardio I got a new girl who's been coming around, 100% intensity cardio workout, BW training and benching about 48kg all with my cardio great 3hrs, other then those cardio routines my mid-high ones with the longer runs at a easyier pase will be done when my legs arnt jelly

As for today... Should I go gym?
Do what I said for tuesday workout?

P.s wtf with my thread subject name change it confused the shit out of me lol but it's good haha

 

[Colstreamer]

No sarcasm bro, everyone I ever knew who passed SF selection was a bit of a nutter! It's practically a requirement.

I mean, c'mon, those guys jump outa perfectly good 'planes!

--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[Myphic]

No sarcasm bro, everyone I ever knew who passed SF selection was a bit of a nutter! It's practically a requirement.

I mean, c'mon, those guys jump outa perfectly good 'planes!

--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

Yeah I guess that's true aye, I wanna get my jumps done! Get the glide suits no need or a chute then, nearly 100km hour, 1-1.5m from a cliff face, oh imagine how good it'd feel >.< lol

I love my heights I love absailing, commando style, face first drop down ;p lol

Well good to know i pass the 'nutter' requirement I guess lol

 

[Colstreamer]

P.s wtf with my thread subject name change it confused the shit out of me lol but it's good haha

Rather apt name change though mate. Stick with it and you're going far!

 

[zedhed]

Dude your threat title was BORING!!
So being the gr8 mod that I am I just up and changed it up for you. LOL
Never thought about it blowing your mind...

 

[zedhed]

Hey D thanks girl, I hope I can keep it up aye >.< we shall see when weights get high
Yeah love my hammer curls even barbell ones are damn great always put lots on em lock my wrists flat with forearm and go for it nice and slow and by god it gets me pumped lol and ooh that's got to suck you to girl I need to drop on to your 5x5 log aye



CS - isolation so isn't for girls lol Im doing what you do but without someone there holding my hand ;p
Haha
And my other threads? :/ umm, that better not be sarcasm lol

Zed - yeah I wrote down the SL 5x5
Already lol since my last confusion on what was were lol
As for the extras lol yeah I know I'll be dropping those quick smart at the high weights.
But for now adding few things so I can be hurting now is alright yeah? :/
It'd feel a waste of money going doing a bunch stuff without getting a burn from it all :/ lol
And 2g protien per pound, I'm 120lbs so 240g of protien, I aim for that an usualy flog it but havnt been eating my chicken breats lately :/ lol add that in my p would be where it needs

I eat a rather boring diet each say, but it's a good one just so blah lol so I've been dicking around this week eating whatever I feel like, shame my cupboard is just tuna, beans, brown rice, pasta, bread and freezer is like split 2/3 chicken 1/3 roo n cow steak
N fridge is milk, veg n fruit and water...
Sigh lol

But In all seriousness, yes I will be sticking to SL5x5 strictly no worries about that, and dropping extras, knuckling down on diet again.

As for cardio I got a new girl who's been coming around, 100% intensity cardio workout, BW training and benching about 48kg all with my cardio great 3hrs, other then those cardio routines my mid-high ones with the longer runs at a easyier pase will be done when my legs arnt jelly

As for today... Should I go gym?
Do what I said for tuesday workout?

P.s wtf with my thread subject name change it confused the shit out of me lol but it's good haha

All good bro.
Also ment to tell you that if you like eggs then eat em up man. A gr8 source of cheap protein.

 

[dmk777]

Nice name change buddy lol you gotta love Zed!!

Haha I notice you keep saying aye lmao is that you talking geordie ? Lmao

 

[Myphic]

Haha yeah it's alot less boring now haha thank zed! Haha
And yeah I chuck down alot of eggs lol :/

I fixed up the routine yesterday so it's back to normal

And geordie? Lol what are you on about D? Lol aye is just a habit :/ lol
"aye mate, she'll be right" lol Aussie's for ya :/ country guy at that lol

 

[Colstreamer]

Nice name change buddy lol you gotta love Zed!!

Haha I notice you keep saying aye lmao is that you talking geordie ? Lmao

He says "aye" like kiwis do, ever notice how Canadians say "eh" at the end of a sentence? Same kinda thing. I'm pretty sure he ain't pronouncing it like a Geordie! "why aye man, canny lass ye y'knaa" lol, I dunno, you lot up north, it's like ya speak a whole 'nother language!

Technical point for ya, you're from Durham ain't ya? Surely that's a little too far from Newcastle to be a Geordie?

 

[Colstreamer]

And geordie? Lol what are you on about D? Lol aye is just a habit :/ lol
"aye mate, she'll be right" lol Aussie's for ya :/ country guy at that lol

Lol! A Geordie is someone from Newcastle in northern England. At least that's been my understanding.
D refers to herself as a Geordie even though she's from Durham which is down the road from Newcastle, I was in a predominantly northern regiment in the army and the guys from Sunderland, Durham etc never called themselves Geordies, the guys from sunderland used to get offended if you called them Geordie "howay man, I'm a macam me y'knaa" even though they all sound the same!

It's similar in London. Most people assume anyone with a London accent is a cockney, actually there are several different accents in London, cockney being one of them specific to Tower hamlets, east London around the Bow area. D and I sound completely different when we speak! There's a much bigger difference in accents in the UK than there is in any other English speaking country even though I think we're the smallest!

 

[Colstreamer]

Dn, see me go off again.....

 

[Myphic]

I missed today's workout, I'm going to start this whole SL5x5 again,

I can't close my hands properly they should be okay by Monday, I'm hoping, sorry guys let you all down,
I'll make it up to yous and myself at that, only bruised and crack in my knuckles and palms are bruised, so I should be all good in a day or two lol

 

[dmk777]

Hey young man!! Health comes first. You ain't letting no one down. There's no hurry

 

[zedhed]

There you go Myphic. Youve been told by boobsy!
What did you do to your hands bro?

 

[Myphic]

By boobsy?

Lol well I feel I let myself down.
What'd I do? Well let's say I could have avoided if I really tried...
I just get angry, and 4 disliked people where loud mouths, leave it at that yeah? :/

 

[dmk777]

Boobsy lmfao ,
Ok that prolly was unavoidable take your troubles to the gym there's a great lesson for you , never loose it as the stronger person walks away !,
You lost because you couldn't train they did too because you just them so that's a lesson in its self

 

[Myphic]

Boobsy lmfao ,
Ok that prolly was unavoidable take your troubles to the gym there's a great lesson for you , never loose it as the stronger person walks away !,
You lost because you couldn't train they did too because you just them so that's a lesson in its self

Boobsy, interesting lol do tell?

Yeah I take them to the gym every day, works so well, using it there ;p
Haha I did walk away just with few sore knuckles...
But in all seriousness I usually am really good at controlling myself...
I've never even raised my hand at a female an by god they've made me wanna do more then I've done to some guys >.< lol
So I do have self control, just get angry and defensive at guys that get physical like try swinging, grabbing touching me full stop, that's fair isn't it? :/

Still should have thought ahead little further then take downs... And thought about injury n gym... :/
Sigh, live and learn

 

[Colstreamer]

Mate closed fists are for when your hands are gloved only. Use the heel of your palm with an open hand if you got no protection. It's essentially the same technique but with a lot less chance to fuck up your hands. Also, if old bill ever get involved you can always claim it was a push.

 

[Myphic]

Mate closed fists are for when your hands are gloved only. Use the heel of your palm with an open hand if you got no protection. It's essentially the same technique but with a lot less chance to fuck up your hands. Also, if old bill ever get involved you can always claim it was a push.

Yeah I used palm, right palm is bruised... My left elbow broke skin too... And only the inner knuckles (2big ones) that make contact anyway...
Old bill? Nah the pigs ain't ever get called over a little brawl... 4 onto me anyway, the jacks do what's right

But infuture reference I'll be staying away from it... I hate getting that angry, and I hate people treating me as a pushover and trying to man handle me... Pfft fools, I'm ditching that lot of mates now, all they do is fight, not interested anymore...
5 so years back sure was a blast being young n dumb getting into gang fights and you being the lonesome but these days I got to much to lose, so I've deleted numbers and all already, NEVER again now

Pfft I should be good for tomorrow if not I'll be 100% Wednesday.
More the cut on my hand, from my own damn nail, sits right where the bars do... -.- not good for me or anyone at the gym. So waiting clenching I could deal with swollen or not...

 

[zedhed]

Good choice bro, leave the loosers behind and forge ahead for your future. Yes you do have a hell of a lot to loose and glad for you that you see that.
Bro boobsy done been there a couple times over. She has lived your life as many of us have to some extent or other. But sounds like you take good advice and again thats good for you.
Good job bro!

 

[Myphic]

Yeah, I've had it easy compared to alot of people, won't catch self pity Here now lol it's live n learn all the way, I'm gonna be racking in the $$$

 

[Colstreamer]

Where you at mate? How're your hands?

 

[zedhed]

Missing you bro, post up bro!

 

[Myphic]

I'll be starting fresh Monday, cut healed up but closing my hand still hurt. I had a chip in my knuckles the was pushing into tendon but will be fine says that doc for Monday

Though by starting fresh I'm gonna go straight to 5kg add to bars, 10kg on deads and go up 2.5 each time

Now with deads, last time I done them the pt, personal tosser I believe was his real definition for pt.
He had me doing deads at 200kg (400lbs) which absolutely murdered me, swear every time I was gonna shit my throat out lol... Now question, as I've had him tell me 2 things on those... Hold it for 5seconds, or aslong as I can until I feel like I'm gonna drop it, (which was when my grip gave out I'm stubborn) we stopped when I said he can take my workout bar up his arse n I'll do em, cause no isn't clear enough with fact it was playing my back up,
So question as I'm rather confused 1x5 one rep five sets, hold each rep for? :/

So a stubborn SL5x5 routine, fair amount of cardio and also once in awhile I'll had few extra things like my hammer curls

Sorry been so absent guys >.< slack as of me.

 

[Colstreamer]

Ha ha! Personal Tosser! Love it!
What was that geezer thinking? 200kg is 440lbs mate, far too heavy to start with at your size/weight!

With the 5x5 deads just do em as you would any other lift. Squeeze at the top and lower sliwly but don't hold for 5 seconds or whatever the guy said. Give it a little while and Zed'll be up. He'll know the score.


Great to see you back bro!

 

[Myphic]

Ha ha! Personal Tosser! Love it!
What was that geezer thinking? 200kg is 440lbs mate, far too heavy to start with at your size/weight!

With the 5x5 deads just do em as you would any other lift. Squeeze at the top and lower sliwly but don't hold for 5 seconds or whatever the guy said. Give it a little while and Zed'll be up. He'll know the score.


Great to see you back bro!

Haha yeah, I figured that, took so damn much to get it up and then holding it like oh god lol

Haha oh okay, but I don't lift it hold a second and then go back down do I?
I'll wait for zed to get on, ;p get the pat down on it for me

Great to be back

 

[zedhed]

What a total shit for brains!
What a total idiot!
Tosser is dead on bro and never ever go back to that fool for anything and I mean anything!
No pause on deads ever bro, unless your competing.
Watch this vid. Pay attention to his hip drive and how he does not lean back from his waist.
Andy Bolton talking about deadlift - YouTube
Btw this guy in the vid has a 1008 Lb DL.

 

[Myphic]

What a total shit for brains!
What a total idiot!
Tosser is dead on bro and never ever go back to that fool for anything and I mean anything!
No pause on deads ever bro, unless your competing.
Watch this vid. Pay attention to his hip drive and how he does not lean back from his waist.
Andy Bolton talking about deadlift - YouTube
Btw this guy in the vid has a 1008 Lb DL.

Ooh wow, so I got the most part like form right, I just lift and hold for 5 seconds and then lower em :/
I'm ment to do one rep quickly, 5 times? :/

 

[Colstreamer]

That's it mate bang on!
Just don't sacrifice form for speed. Just explode up from the starting position then back down under control.


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[Myphic]

And that'll build me up well?
And yeah form first, or injury may come second... I'm not silly

And a impatient question lol this starting at bar is gonna bore me to tears, can I bump the weights up to something at like week 6 and slowly add weight to it? :/ Im rather impatient due to my determination, I need to push myself, or I feel like I'm wasting time :/
And I lack cash atm, diets alright, alot of junk foods, and even more healthy foods... But I'm curious on supplements that'll help with carb/protien intake and raise it up heaps, I take a whey protien BCAA mix atm gives a great 75g protien a day +, but I need more energy I burn it all and don't store any! Making muscle gains slow as body turns to that -.- so any good ideas on carb energy to store... I eat a f**k load of pastas and brown rice a day -.- and my fat don't move, only weight I seem to gain is muscle, I'm thin as you could guess like a stick... Solid as steel and toned as but thin still... Need fat gains, I can burn it later n get the shredded look with all cardio in army, but really really need to invest on getting my bf% up, atleast low 2 digits, it's mid singles atm -.-
Agreed? :/

 

[Myphic]

Oooh and body weight exercises are they gonna do much? I'm a god damn monkey I can fling my weight around, up and down, across, backwards, side ways, vertical, horizontally... Lol well you get the picture.. I'm a monkey really, I can pull it around and stuff, actually "hard mudder" obsticale course is something I take part in, and well too... Coles you'd know this one yeah? British sas made it
So curious if it's actually doing me much good or not :/

And colestreamer I was looking at my post where we meet lol and noticed the "G'day mate" thing lol
I'm so bogan I didn't even notice you where doing a Aussie hello haha!

 

[zedhed]

And that'll build me up well?
And yeah form first, or injury may come second... I'm not silly
gr8 for you bro.

And a impatient question lol this starting at bar is gonna bore me to tears, can I bump the weights up to something at like week 6 and slowly add weight to it? :/ Im rather impatient due to my determination, I need to push myself, or I feel like I'm wasting time :/
Ok bro you need to really read this, what Im saying here.
NO NO AND NO AGAIN!!!!! Im gonna repeat this for you.
NO NO AND NO AGAIN!!!!
If you start at anything more then the bar your gonna end up doing a rest. Thats not the end of the world my any means but its not optimal either by any means.
Keep in your mind that while your starting at just the bar you are getting your joint and connective tissues ready for the big dam weights that are soon to come. You wont believe how fast that dam weight racks up as you get going into this program.
But what you can do is add reps and sets. So if you feel that 5x5 is not enough for you at just the bar and the lighter weights then feel free to do 10x10 or what ever your heart desires.

And I lack cash atm, diets alright, alot of junk foods, and even more healthy foods... But I'm curious on supplements that'll help with carb/protien intake and raise it up heaps, I take a whey protien BCAA mix atm gives a great 75g protien a day +, but I need more energy I burn it all and don't store any! Making muscle gains slow as body turns to that -.- so any good ideas on carb energy to store... I eat a f**k load of pastas and brown rice a day -.- and my fat don't move, only weight I seem to gain is muscle, I'm thin as you could guess like a stick... Solid as steel and toned as but thin still... Need fat gains, I can burn it later n get the shredded look with all cardio in army, but really really need to invest on getting my bf% up, atleast low 2 digits, it's mid singles atm -.-
Agreed? :/

Bro at your age and with your metabolism and with your activity level you can dam well eat what ever you want and your not gonna get fat at this point in your life. If you McDonalds then est it.
If you want pizza then eat it. Eat what ever the hell you dam well please.
BUT
Also make sure that your getting at least 200 grams of protein per LB of total body weight every day.
That protein is whats gonna make the muscle stick to your bod.
So along with all the good stuff load up on Whole Milk, Eggs, Any and all kinds of meat, but as much red meat as you can afford and some veggies.

As far as supps go, really IMO all you need is Protein Powder and some kind of Calcium Zinc and Magnesium supp. The CMZ is the most important of all the mineral supp for bbers. If you wanna take a Multi Vite then thats fine too.
But really it is not required that you spend a fortune on supps.
On the CMZ take dbl the recommended dose.

Btw if you like beef liver then eat that too bro. Its gr8 with scrambled eggs. I love that shit and that will help you a ton in gaining and keeping muscle.

Eat between 4 and 5 times per day but not more then 5 times as that will make your metab even faster IMO.
And these meals need to be as big as you can stand. Eating for you on the SL 5x5 should be a JOB not just something you do.
Man I love food but I find it tuff to eat enough when Im doing the SL 5x5 and do it right.
There you go bro, live it and love it.

 

[Myphic]

Bro at your age and with your metabolism and with your activity level you can dam well eat what ever you want and your not gonna get fat at this point in your life. If you McDonalds then est it.
If you want pizza then eat it. Eat what ever the hell you dam well please.
BUT
Also make sure that your getting at least 200 grams of protein per LB of total body weight every day.
That protein is whats gonna make the muscle stick to your bod.
So along with all the good stuff load up on Whole Milk, Eggs, Any and all kinds of meat, but as much red meat as you can afford and some veggies.

As far as supps go, really IMO all you need is Protein Powder and some kind of Calcium Zinc and Magnesium supp. The CMZ is the most important of all the mineral supp for bbers. If you wanna take a Multi Vite then thats fine too.
But really it is not required that you spend a fortune on supps.
On the CMZ take dbl the recommended dose.

Btw if you like beef liver then eat that too bro. Its gr8 with scrambled eggs. I love that shit and that will help you a ton in gaining and keeping muscle.

Eat between 4 and 5 times per day but not more then 5 times as that will make your metab even faster IMO.
And these meals need to be as big as you can stand. Eating for you on the SL 5x5 should be a JOB not just something you do.
Man I love food but I find it tuff to eat enough when Im doing the SL 5x5 and do it right.
There you go bro, live it and love it.

200 grams? 2g per lb I'll take that, and yeah I do more then that Steve said milks bad :/

I eat everything lol
And usually aim for 6-8 large meals, so 5 you say, i'm happy to lower it lol
CM Z supps I'll look into it
And okay, 5 meals, red meats and meats, 2g per lb is like 110g protien I'm hitting the 200-250 a day, and I'll get those supps, CMZ.

As for all those no no no's buggers lol okay bar it is, extra reps it is then ;p
I was just gonna start at alittle higher on the program and deload 20% and go again until next deload lol :/
But bar it is relax
Monday tomorrow! whoop whoop whoop

 

[Colstreamer]

Mate Zed's right, take it easy to start with I know it feels like its not enough at first but TRUST ME it will get HEAVY very quickly. It'll be heavy a lot longer than its light! If you feel you need to do something more cos you're a hyperactive nut job (lol!) go for a run or a swim, work on that CV some as you'll NEED that type of fitness in the army a lot. I think you're already very fit but couldn't hurt to be fitter. Train hard fight easy.

Steve doesn't like milk and dairy products because he, like most people, doesn't digest it very well. Not everyone is fully lactose intolerant but most people don't have very much lactase enzyme which is required to fully digest dairy products (specifically the lactose sugar in milk) many people have less and less as they age, as such many people get bloated from having dairy product, which basically means they feel full sooner than they would because they're taking longer to digest and so they can't eat as much in total. If you have no problems with dairy, no bloat, mucus (yeah in many people dairy increases mucus production yuk!) or other problems then go for it, like Zed says, you're young and can eat pretty much what you want, as you get older you may find dairy harder to digest.

 

[Colstreamer]

Oh yeah, I'll be starting SL 5x5 after this contest ends and I'll be starting with the bar on squats, deads and OHP. Bench and row I'm starting with just 60kg (132lbs) as my bench is waaay better than my row and I wanna try to balance them out do I'll be just a few weeks behind you bro.

I'm planning this:
Monday weights SL5x5 A or B

Tuesday cardio on heavy bag

Wednesday weights 5x5 A or B

Thursday cardio on heavy bag & kickboxing In the evening

Friday weights A or B

Sat & Sun rest - maybe a touch of sparring or pad work here and there.

This is me training for a fight.

I'll be concentrating on form and lifting as explosively as possible while the weights are low, but I'm not adding anything other than all the AB work and press ups etc I'll be doing in kickboxing classes.


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Defeat is the stepping stone to victory.

 

[Myphic]

Ooh I see lol
Okay good cause I love my milk haha no problems for me with it

And I'm not a nut job :O lol!
Hyperactive sure and a touch crazy yeah lol but other then that lol

Okay well I Start again fresh tomorrow

Monday - A or B

Tuesday - 60mins 20kg 50-60%

Wednesday - A or B

Thursday - rest (studies)

Friday - A or B

Saturday - mix cardio n bodywork
200 m jog
20 m high knee march
20m butt kicks
20m crossovers
100m 70%
100m 100%
200m walk
Sit ups n crunches(upside down sit ups) + 20kg 3 sets of 20
Push ups 3xF
Chin ups 3xF
HS push ups 3xF
Bridge 3x60secs
Chin ups wide grip("pull ups) 3xF
Some wall work

Sunday - rest

Then repeat

P.s I do 50-100 sit ups each morning before I leave my bed unless there's a lovely lady sharing it then I got cardio/body workout

 

[Colstreamer]

Just make sure all those bodyweight exercises are at bodyweight and be prepared to drop them once things get heavy with the 5x5 you don't want to overtrain. Also don't do each set till failure that's just gonna put too much stress on your joints etc.

There are loads of us who do other stuff than lifting and many other sports include sport specific strength training exercises, you do Muay Thai and boxing right? I'd have thought the calisthenics you do in those sessions would be enough, no need for extra press ups really. look at it this way, you just started a few weeks ago and already had a set back, I know it wasn't workout related but this is life, sometimes it gets in the way so you really don't want to be pushing yourself more than you need and invite injury.

You don't have 2 rest days in a row so I'd suggest you drop every bodyweight exercise you already do in boxing/kickboxing training. Normally I'd say ditch the sit ups too as they're a crappy exercise for the abs and can damage the lower back, but you'll have to do em in the military so just make sure you put a pillow or soft mat on the floor under your lower back when you do them.

 

[Colstreamer]

Almost forgot, you wanna gain weight right? Well that ain't gonna happen if you're burning away all your food on press ups and pull ups etc, the running you need to do will use up a shit ton of your fuel (food you've eaten) let your body use it to make you gain. Calories going into you need to be greater than calories going out of you if you want gain weight. Let yourself start growing while the workload is light

 

[Colstreamer]

Do it like this.

Monday - A or B

Tuesday - 60mins 20kg 50-60%

Wednesday - A or B

Thursday - rest (studies)

Friday - A or B

Saturday - mix cardio n bodywork
200 m jog
20 m high knee march
20m butt kicks
20m crossovers
100m 70%
100m 100%
200m walk
Sit ups n crunches(upside down sit ups) 3 sets of 20 no added weight.

Chin ups 4x 80% of max reps (i.e. 10 reps max = 8 reps per set) alternate grips from overhand to underhand Only do these if you did workout B on Friday

HS push ups 3xF - do this until you can do 5 reps then do in sets of 4. Only do these on weeks you've done workout A on Friday, you'll have to sack these after a few weeks anyway or it'll interfere with the OHP in 5x5
Bridge 3x60secs

Some wall work - what is this???

Sunday - rest

Then repeat

 

[Myphic]

Do it like this.

Monday - A or B

Tuesday - 60mins 20kg 50-60%

Wednesday - A or B

Thursday - rest (studies)

Friday - A or B

Saturday - mix cardio n bodywork
200 m jog
20 m high knee march
20m butt kicks
20m crossovers
100m 70%
100m 100%
200m walk
Sit ups n crunches(upside down sit ups) 3 sets of 20 no added weight.

Chin ups 4x 80% of max reps (i.e. 10 reps max = 8 reps per set) alternate grips from overhand to underhand Only do these if you did workout B on Friday

HS push ups 3xF - do this until you can do 5 reps then do in sets of 4. Only do these on weeks you've done workout A on Friday, you'll have to sack these after a few weeks anyway or it'll interfere with the OHP in 5x5
Bridge 3x60secs

Some wall work - what is this???

Sunday - rest

Then repeat

As my lessons haven't been at a class boxing was taught from an ex debt collector, not legal kind either, and wing chun by ex sas an Thai again, I got taught need to know stuff only :/
So my training for them consists of what I do :/ lol

Wall work, I stand back from a solid concrete wall, so I could hit it and hard, but I go at it, stopping myself from mm from touching it, great for self dicipline, accruacy and feels great "explosive" really. I do some bag work but gym stopped me, and my 2 got broke

My knees, elbows and knuckles are like razor blades, some added strength and they'll be chainsaws ;p

As for food I eat heaps and I tried cutting my cardio n stuff and keeped my diet, even raised it and still only slight raises and I bet it was from the strength training -.-

Ooh I'd have cut out the body weight work anyway, I get sick of it...

What's good for abs then? Mine are rock solid without tensing atm so can't be that bad lol :/ and yeah I do them with soft surface under my back lol
Chin ups max 10? Try 30-40 of em at a tempo of 3131 3 secs up sec hold 3 down an hold legs alway crossed or out front so I'm like a L shape.

Push ups 25-30
Sit ups 120-200
HS push ups 10-15
Bridges I could fall asleep by time I got wobbles lol
I do all of em at a 3131 tempo as army requires...
I got no issues dealing with my body, lung capcity could be alot better though, and higher weight needed and strength is needed with that.

I flog army requirements at SF level... besides the BMI lol

 

[Colstreamer]

In that case do it your way bro, just take care not to overdo it.


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Defeat is the stepping stone to victory.

 

[Myphic]

Oh n with the different arts I got taught I went to a proper class but guy asked if I've ever done any lessons in "karate" lol!!! (yes just karate! No specific kind horse shit I'm guessing)
I said no cause I havnt, he keeped using me as a dummy to show the class and he specifically said "try to block and defend yourself okay?"
So I did and with his first strike I put him down face first arm up and foot over shoulder and armpit twisted (I wanted to snap it but didn't lol)
Amd then I got introuble for lying about it and I didn't, so left the stupid place with "karate my arse, what kind? There's like 1500 different kinds dickhead" being my final words to him so classes never worked out and spar fights I only go for proper fights and still they advise against having me go in so I don't get many challenges my W-L is currently 32-4 and only cause I go for mix weight fights lol and I've had some big arse guys that woulda turned my head 360 when they landed one lol so my 4 Losses were all from K.Os and Always took quiet afew hits ;p one guy swear to god lol I used both my momentum, his on a two arm block, which is like granteed to stop big boys and damn arse still landed hits! Lol scary arse fight, cause I couldn't use headbutting or anything "illegal" haha shoulda asked for a UG fight with him >;p lol

 

[Myphic]

In that case do it your way bro, just take care not to overdo it.


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Defeat is the stepping stone to victory.

Hahaha yeah I tested some the higher weights and I know I'll be doing SL5x5 only with cardio when gets there >.< lol

 

[zedhed]

LOL go get em killa!

 

[Myphic]

LOL go get em killa!

Haha I'll be trying but with how much weight goes on I'm gonna need to deload 20% and go from there I just know it lol :/

 

[Myphic]

Warm up:
10mins jog
20 push ups

SL 5x5:
Squats 8x8 @ 20kg
Bench Press 5x10 @ 20kg
Barbell Row 8x8 @ 20kg

Sigh bar lifts are so boring lol -.-'

 

[Colstreamer]

Excellent bro! Great WO!

Don't you worry about the boredom, you'll soon be struggling with the weight you're pushing!

 

[dmk777]

yeah the time flies before you know it you will be testing your strength , with so many ads in a week it goes so fast keep up the hard work buddy

 

[Myphic]

Yeah I wrote it all down see when gets heavy
And read the actual sl 5x5 thingo it has more then thoughs?

Amd read the deload and continue thingo, looks good hehe ;p

Got a friend, he looks upto me, I'm gonna get him onto the SL 5x5, it'd be great for him, few things, and everything

 

[Myphic]

3 hours running until I was throwing up. Then an hour n bit of bag work until it re-tore.

Tomorrow SL 5x5 B workout
Squats will be 2.5 n OHP n deads bar yeah? Or OHP goes to 2.5 with squats on first workout?

 

[Colstreamer]

3 hours running until I was throwing up. Then an hour n bit of bag work until it re-tore.

Tomorrow SL 5x5 B workout
Squats will be 2.5 n OHP n deads bar yeah? Or OHP goes to 2.5 with squats on first workout?

Start em all at the same weight bro.

Re tore your bag! Lol!

 

[Myphic]

Start em all at the same weight bro.

Re tore your bag! Lol!

Yeah, I split the stupid thing when I was angry last time, gym won't let me do it at there's unless I'm padded so took my old taped up one, until spilled open again... I'll get to tapen it back up again... Lol shit happens.
Okay so all bar weights,
Each squat, bench, bb row, ohp up 2.5, deads 5 and deload 10% if fail one, and continue from there.
Got it 100% under wrap now lol
2.5 - a, b, 0,0 a-2'5, b 5 5, a 7.5, b 10 10, like grouping em all, but each workout, each thing is seperate I'm gonna flog this shit haha
80-85kg, under 10% bf, lean steel!
+ that with my crack shot aim and fear level Ima be one great asset to the aussie sf!
Crack shot = single round load rifle, 12 moving roo's all head shot from
Back of the moving ute, no scope and wild animals where certainly a distance away, as they run if you get anywhere to close to em ;p