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Oso's Log
- Thread starter oso0960
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Tblock1
New member
Yeah 8% itself will be damn hard to get I guarantee it..... At 3% bodyfat you could have some serious health problems....
oso0960
New member
Bodyfat %. Descriptions and Pics - Bodybuilding.com Forums
Yeah 3% is out of the question lol. But I'll aim to around 6% still. I want to get as low as I can pretty much.
Yeah 3% is out of the question lol. But I'll aim to around 6% still. I want to get as low as I can pretty much.
6%? Dude this is the description of 5-7 on that link:
"6. Shredded = Striations appear in large muscle groups when they are flexed. You look small in clothes, but look fantastic when you're not. Vascularity appears in lower abdomen and in the legs. Condition can be held for several days with careful dieting. Competitive bodybuilders often aim for this state for competition day"
Dude not trying to put you down or take away from your goals, yeah you would look absolutely sliced with a bf% that low but look at those points - BBers aim for it, meaning they dont gaurentee they will reach it, you look small in clothes (the way most people will see you) and most people can only hold it for several days?
Look at those pics on that link under 7-9% bf, those dudes are shredded and it would be much more achievable and maintainable IMO
but if you want 6% bf then I say go for it man it will be impressive as hell when you get there! Just dont want you to be dissapointed thats all or end up loosing alot of strength or muscle to get the last few percent off, but like I said if thats what you want then kill it!
personally I would be happy with a big thick looking 11-13%, hell that dude at 20% the first link on the page looks good to me because he is so big, maybe Im just biased about getting shredded cause Im a fatty lol
this is probably the leanest Iv ever been since I started lifting, about a year ago: http://i40.tinypic.com/5fngue.jpg
"6. Shredded = Striations appear in large muscle groups when they are flexed. You look small in clothes, but look fantastic when you're not. Vascularity appears in lower abdomen and in the legs. Condition can be held for several days with careful dieting. Competitive bodybuilders often aim for this state for competition day"
Dude not trying to put you down or take away from your goals, yeah you would look absolutely sliced with a bf% that low but look at those points - BBers aim for it, meaning they dont gaurentee they will reach it, you look small in clothes (the way most people will see you) and most people can only hold it for several days?
Look at those pics on that link under 7-9% bf, those dudes are shredded and it would be much more achievable and maintainable IMO
but if you want 6% bf then I say go for it man it will be impressive as hell when you get there! Just dont want you to be dissapointed thats all or end up loosing alot of strength or muscle to get the last few percent off, but like I said if thats what you want then kill it!
personally I would be happy with a big thick looking 11-13%, hell that dude at 20% the first link on the page looks good to me because he is so big, maybe Im just biased about getting shredded cause Im a fatty lol
this is probably the leanest Iv ever been since I started lifting, about a year ago: http://i40.tinypic.com/5fngue.jpg
Tblock1
New member
Personally I think the strongest guy among those guys is the second guy in full house, he was huge! I think if you were at 15% bodyfat with that much muscle you would be in tank mode and look huge! As for your goals oso, I think 8-10% would be the lowest I would shoot for.
Plus I don't think the girls are going to like much below 10%, looks weird to them.
EM: What was your weight height and bodyfat in that picture?
yeah that dude at 3% was one ugly mofo! lol being that ripped looks even wierder when your pale like he was.
tblock I think I was 14y/o 5'6 and I think 160-165 lol I was the same weight as jdid. I have no idea what my bodyfat was, it may well have been 18% like it is now but 18% bodyfat when weighing 160 is alot less fat than 18% when weighing 200 lol
oso how come you never do any calf work?
tblock I think I was 14y/o 5'6 and I think 160-165 lol I was the same weight as jdid. I have no idea what my bodyfat was, it may well have been 18% like it is now but 18% bodyfat when weighing 160 is alot less fat than 18% when weighing 200 lol
oso how come you never do any calf work?
go for 8%, ur on eca youll get there
oso0960
New member
EM - Calf work...I hate it lol. I figure that they will grow enough with squatting. I also don't think they will increase my strength by much anyway. A little off topic..but I noticed runners have the largest calves lol. It seems that the people that do calf work in the gym...they've probably been doing them forever and their calves are still tiny.
JDid - I like that logic! haha
Glad - You've experienced 8% or at least close to it, so I'll shoot for that then. But only a couple more pounds of fat loss after that and I'd be down to 6%
JDid - I like that logic! haha
Glad - You've experienced 8% or at least close to it, so I'll shoot for that then. But only a couple more pounds of fat loss after that and I'd be down to 6%
oso0960
New member
Day 1
Week 4
Squat
135 x 5
165 x 5
205 x 5
235 x 5
265 x 5
Bench
95 x 5
115 x 5
135 x 5
165 x 5
185 x 5
225 x 2
Row
85 x 5
95 x 5
115 x 5
135 x 5
155 x 5
Dips
10, 10, 10
Abs
3x10
Comments: Weighed in at 193 this morning. Calories still 2000-2500. I'm going to cut my carb meals down a little..Each one is ~600kcal. I'm stoked that my strength isn't going down or at least isn't noticeable..had to see with 225 bench lol. Getting the bar off the rack is getting harder, but repping it out is still just as easy. Could've gotten 5. I was going to take progress pics today but my g/f was in class (she has a camera). No symptoms of overreaching yet.
One last note - My cardio is getting MUCH better. On my off days I do a circuit of 5x10 pushups/inverted rows/bodyweight squats in my dorm.
Week 4
Squat
135 x 5
165 x 5
205 x 5
235 x 5
265 x 5
Bench
95 x 5
115 x 5
135 x 5
165 x 5
185 x 5
225 x 2
Row
85 x 5
95 x 5
115 x 5
135 x 5
155 x 5
Dips
10, 10, 10
Abs
3x10
Comments: Weighed in at 193 this morning. Calories still 2000-2500. I'm going to cut my carb meals down a little..Each one is ~600kcal. I'm stoked that my strength isn't going down or at least isn't noticeable..had to see with 225 bench lol. Getting the bar off the rack is getting harder, but repping it out is still just as easy. Could've gotten 5. I was going to take progress pics today but my g/f was in class (she has a camera). No symptoms of overreaching yet.
One last note - My cardio is getting MUCH better. On my off days I do a circuit of 5x10 pushups/inverted rows/bodyweight squats in my dorm.
oso0960
New member
For some reason the runner's calves at my school look almost like these: http://images.quickblogcast.com/6/5/5/9/3/148884-139556/calves.jpg But yeah I guess you're right, elsewhere I see recreational runners, they are tiny.
you know what you could do for calves is start riding ur bike HIIT style. bikers have huge calves. 6 - 8% would be shredded as fuck good luck
oso0960
New member
Day 2
Week 4
Squat
135 x 5
165 x 5
205 x 5
205 x 5
Press
85 x 5
95 x 5
115 x 5
135 x 5
Dead
205 x 5
245 x 5
280 x 5
320 x 5
Chins
3x8
Comments: Finally overreaching lol. I'm going to deload all next week. Back was a little sore from Tuesday's squatting. Press was pretty difficult probably from having to clean it from the floor. When I do cleans and high rep squatting I get tension headaches that usually go away or are prevented with stretching..dunno why I had one today.
Week 4
Squat
135 x 5
165 x 5
205 x 5
205 x 5
Press
85 x 5
95 x 5
115 x 5
135 x 5
Dead
205 x 5
245 x 5
280 x 5
320 x 5
Chins
3x8
Comments: Finally overreaching lol. I'm going to deload all next week. Back was a little sore from Tuesday's squatting. Press was pretty difficult probably from having to clean it from the floor. When I do cleans and high rep squatting I get tension headaches that usually go away or are prevented with stretching..dunno why I had one today.
oso0960
New member
Day 3
Week 4
Weight: 191 morning
Squat
135 x 5
165 x 5
205 x 5
235 x 5
275 x 3
205 x 8
Bench
95 x 5
115 x 5
145 x 5
170 x 5
195 x 3
145 x 8
Row
85 x 5
105 x 5
125 x 5
145 x 5
165 x 3
125 x 8
Curls
80 x 3x8
French Curls
70 x 3x8
Comments: Lower back aching. Next week is deload! Weights were starting to get heavy/hard too. Took some pictures... I had some issues with the flashing and I took them by myself so I couldn't take same poses as before. Also different lighting/camera. When I get back to my parent's house I'll take some more which will look more like the first few.
http://i795.photobucket.com/albums/yy235/oso0690/DSCN1413.jpg
http://i795.photobucket.com/albums/yy235/oso0690/DSCN1401.jpg
http://i795.photobucket.com/albums/yy235/oso0690/DSCN1416.jpg
Week 4
Weight: 191 morning
Squat
135 x 5
165 x 5
205 x 5
235 x 5
275 x 3
205 x 8
Bench
95 x 5
115 x 5
145 x 5
170 x 5
195 x 3
145 x 8
Row
85 x 5
105 x 5
125 x 5
145 x 5
165 x 3
125 x 8
Curls
80 x 3x8
French Curls
70 x 3x8
Comments: Lower back aching. Next week is deload! Weights were starting to get heavy/hard too. Took some pictures... I had some issues with the flashing and I took them by myself so I couldn't take same poses as before. Also different lighting/camera. When I get back to my parent's house I'll take some more which will look more like the first few.
http://i795.photobucket.com/albums/yy235/oso0690/DSCN1413.jpg
http://i795.photobucket.com/albums/yy235/oso0690/DSCN1401.jpg
http://i795.photobucket.com/albums/yy235/oso0690/DSCN1416.jpg
tblock what do your arms measure?
Tblock1
New member
cool so if you are 12 I am probably 13 right now.
EM: Not sure, last time I measured them they were 14.75 + a little bit.
oso0960
New member
DELOAD
Weight: 192.4
Squat
135 x 3
165 x 3
205 x 3
235 x 3
Bench
95 x 8
135 x 5
155 x 3
Chins
5, 3, 3
Comments: Lower back and hip were pretty badly hurt for a couple days after last Saturday's workout. Today I'm feeling no pain anymore. Squats...muscles felt a little tight and the weight felt kind of heavy on my back but the reps were easy as hell. Bench was incredibly easy..worked in with some guy so I did whatever. Didn't feel like waiting for a bar for rows so I just did some chins which were very explosive
. Saturday I'm doing another deload and Tuesday is back to the normal workout. I stopped taking my ECA for 5 days..today I'm back on. Had a couple of huge meals this past week but it's probably okay...keep my metabolism guessing maybe? lol.
My goal after this next 4 weeks is to be down to 180lbs ~8-9% body fat. Then after another 4 weeks, hopefully I'll be down to 175 ~6-7% maybe a little lower. Body fat estimations are assuming my weight without fat is ~165lbs.
Weight: 192.4
Squat
135 x 3
165 x 3
205 x 3
235 x 3
Bench
95 x 8
135 x 5
155 x 3
Chins
5, 3, 3
Comments: Lower back and hip were pretty badly hurt for a couple days after last Saturday's workout. Today I'm feeling no pain anymore. Squats...muscles felt a little tight and the weight felt kind of heavy on my back but the reps were easy as hell. Bench was incredibly easy..worked in with some guy so I did whatever. Didn't feel like waiting for a bar for rows so I just did some chins which were very explosive
. Saturday I'm doing another deload and Tuesday is back to the normal workout. I stopped taking my ECA for 5 days..today I'm back on. Had a couple of huge meals this past week but it's probably okay...keep my metabolism guessing maybe? lol. My goal after this next 4 weeks is to be down to 180lbs ~8-9% body fat. Then after another 4 weeks, hopefully I'll be down to 175 ~6-7% maybe a little lower. Body fat estimations are assuming my weight without fat is ~165lbs.
oso0960
New member
Day 2
Week 5
Weight: 189.8 morning
Squat
135 x 5
175 x 5
205 x 5
205 x 5
Press
75 x 5
85 x 5
105 x 5
125 x 5
135 x 5
Deadlift
165 x 5
205 x 5
255 x 5
295 x 5
330 x 5
Chins
8, 8, 8
Abs
3x8
Comments: Starting to notice that I'm losing my strength. Everything is getting heavy/hard. I also feel like I'm getting winded more easily. I used a normal overhand grip on all deads except the last 2 reps where I had to switch to a hook grip. I'm going to start doing DOH until I find it necessary to switch to hook.
Week 5
Weight: 189.8 morning
Squat
135 x 5
175 x 5
205 x 5
205 x 5
Press
75 x 5
85 x 5
105 x 5
125 x 5
135 x 5
Deadlift
165 x 5
205 x 5
255 x 5
295 x 5
330 x 5
Chins
8, 8, 8
Abs
3x8
Comments: Starting to notice that I'm losing my strength. Everything is getting heavy/hard. I also feel like I'm getting winded more easily. I used a normal overhand grip on all deads except the last 2 reps where I had to switch to a hook grip. I'm going to start doing DOH until I find it necessary to switch to hook.
oso0960
New member
Thanks iggy! I'm not as strong as I was a month ago but I'm losing the fat very quickly.
Day 3
Week 5
Squat
145 x 5
175 x 5
205 x 5
245 x 5
280 x 3
205 x 8
Bench
105 x 5
125 x 5
145 x 5
175 x 5
200 x 3
145 x 8
Row
85 x 5
105 x 5
125 x 5
145 x 5
170 x 3
135 x 8
Curls
85 x 8
85 x 7
85 x 6
French Curls
75 x 8
75 x 8
75 x 7
Comments: At most 4 hours of sleep last night. I ate about 1100 Calories from ice cream with my g/f so I was expecting a rush and then a crash...never got the crash lol. I also worked out around 7am instead of the usual 1pm. Everything was heavy as shit. 280x3 felt like my max triple. Everything else was nearly as hard. Hopefully this is just from the sleep/workout time differences.
Anyway, my weight was around 189.8 yesterday. I'm going to start restricting my Calories a little more to get closer to losing ~3lbs a week again. I'm aiming for ~1900kcal and every 2 weeks or so will have a refeed. Probably going to lose more strength but it's easy to get back when not dieting so I'm not worried how much I lose. Only thing I care about ATM is getting to my bodyfat goal.
Day 3
Week 5
Squat
145 x 5
175 x 5
205 x 5
245 x 5
280 x 3
205 x 8
Bench
105 x 5
125 x 5
145 x 5
175 x 5
200 x 3
145 x 8
Row
85 x 5
105 x 5
125 x 5
145 x 5
170 x 3
135 x 8
Curls
85 x 8
85 x 7
85 x 6
French Curls
75 x 8
75 x 8
75 x 7
Comments: At most 4 hours of sleep last night. I ate about 1100 Calories from ice cream with my g/f so I was expecting a rush and then a crash...never got the crash lol. I also worked out around 7am instead of the usual 1pm. Everything was heavy as shit. 280x3 felt like my max triple. Everything else was nearly as hard. Hopefully this is just from the sleep/workout time differences.
Anyway, my weight was around 189.8 yesterday. I'm going to start restricting my Calories a little more to get closer to losing ~3lbs a week again. I'm aiming for ~1900kcal and every 2 weeks or so will have a refeed. Probably going to lose more strength but it's easy to get back when not dieting so I'm not worried how much I lose. Only thing I care about ATM is getting to my bodyfat goal.
good to see u keeping shit updated. I havent updated mine in a while, hows the cut going? When u gonna post pics?
oso0960
New member
Hah I've actually stopped updating. I figured that since I keep an excel log of my workout anyway I'll just post it there and post here every now and then with pics and stats for anyone that wants to see my progress. Also I've been slammed with exams lol.
My diet is going great actually. I checked in at 185 lbs this morning. I believe I'm somewhere in the 9-10% body fat range now and am still losing ~3lbs a week. I consistently have abs even when not flexing ha. I've also incorporated a high calorie day which is actually today so I'm stoked to eat 4k calories lol.
Well I'll reach my goal of 180lbs probably within the next 2 weeks so I'm making another goal to get between 170-175. I'll basically stop dieting when I notice a stall in my weight. Then the last week I'm going to do a bodybuilding contest prep week (even though I won't actually be competing) to get rid of the subcutaneous water and then I'll take pics and post them.
My diet is going great actually. I checked in at 185 lbs this morning. I believe I'm somewhere in the 9-10% body fat range now and am still losing ~3lbs a week. I consistently have abs even when not flexing ha
. I've also incorporated a high calorie day which is actually today so I'm stoked to eat 4k calories lol.Well I'll reach my goal of 180lbs probably within the next 2 weeks so I'm making another goal to get between 170-175. I'll basically stop dieting when I notice a stall in my weight. Then the last week I'm going to do a bodybuilding contest prep week (even though I won't actually be competing) to get rid of the subcutaneous water and then I'll take pics and post them.
oso0960
New member
Finally got my g/f to take pics for me . Anyway these are from today right after my workout.
Front/Side
http://i795.photobucket.com/albums/yy235/oso0690/SANY1829.jpg
Back1
http://i795.photobucket.com/albums/yy235/oso0690/SANY1831.jpg
Back2
http://i795.photobucket.com/albums/yy235/oso0690/SANY1832.jpg
Quad
http://i795.photobucket.com/albums/yy235/oso0690/SANY1833.jpg
. Anyway these are from today right after my workout.Front/Side
http://i795.photobucket.com/albums/yy235/oso0690/SANY1829.jpg
Back1
http://i795.photobucket.com/albums/yy235/oso0690/SANY1831.jpg
Back2
http://i795.photobucket.com/albums/yy235/oso0690/SANY1832.jpg
Quad
http://i795.photobucket.com/albums/yy235/oso0690/SANY1833.jpg
Tblock1
New member
Yeah dude your quads are looking ridiculous lol! That is fucking amazing how much the cut did for you, you actually look quite a bit bigger than before. It's amazing cause it your last pics I just looked at you looked way smaller, it is probably a light thing though and you were pumped in these pics. Great work though!!!!!!!!!!!!!!!!!!!!!!!
dude nice progress. The eca definetly helped. You look big for how light you weigh. I cant wait to go on a cut, how has your strength been holding up while losing weight Thats my main concern because ur proof that losing weight doesnt mean youll look smaller, even though you weigh less.
Tblock1
New member
Yeah that is the main thing I noticed he looks quite a bit bigger than his last pics. And at 6'1 185 I am definitely surprised! It probably is somewhat to do with the lighting and his pump though.
oso0960
New member
Thanks everybody! Yeah it was a different camera than before. Plus I wasn't taking the pictures myself. The lighting is pretty good in the dorms also.
Glad - my strength was great during the first month. After I took a deload week is when I started noticing a pretty big decline. 285x3 on the squat yesterday felt heavy as shit whereas before when I was weighing ~210, 340x3 was fairly heavy. I was expecting a drop in strength because I've been losing at least 3lbs a week which is pretty steep. My diet has been ~2000 Calories with nearly a 33/33/33 diet where I take low GI carbs in the morning and post workout. I lost a hell of a lot more strength while on a CKD. I love ECA lol just for the fact that it gives me energy in the gym and suppresses my appetite. My adrenal glands are gonna hate me when I get off though.
Also, I feel like my 1rm hasn't suffered nearly as much as my 3-5rep maxes. I feel like I get lazy after the first rep lol.
Glad - my strength was great during the first month. After I took a deload week is when I started noticing a pretty big decline. 285x3 on the squat yesterday felt heavy as shit whereas before when I was weighing ~210, 340x3 was fairly heavy. I was expecting a drop in strength because I've been losing at least 3lbs a week which is pretty steep. My diet has been ~2000 Calories with nearly a 33/33/33 diet where I take low GI carbs in the morning and post workout. I lost a hell of a lot more strength while on a CKD. I love ECA lol just for the fact that it gives me energy in the gym and suppresses my appetite. My adrenal glands are gonna hate me when I get off though.
Also, I feel like my 1rm hasn't suffered nearly as much as my 3-5rep maxes. I feel like I get lazy after the first rep lol.
sounds about right. i cant wait till i cut. im gonna have lots of questions for you because you look great bro good job. I also have some eca just waiting to be used lol. im the same way as you, i tend to be a better max out person than endurance person.
oso0960
New member
Done with dieting. I'm around 10% bodyfat, maybe 9.5% lowest weighing in at 183 in the morning. I was planning on dieting for another 4-6 weeks, but forget it. I thought about it...my original goals were to get as muscular and strong as I possibly could. I'm only 19 and have a ton of growing to still do. My body is great (feeling tiny though), abs are always visible, already have a g/f, so no need to try to show off for the ladies anymore.
In other words, I'm making excuses because I'm getting tired of dieting and want to fucking eat, get strong as fuck, and get massive. Plus I was too anxious to try the 5x12...Have never done such high reps in my life.
So today I started a clean bulk along with 5x12. Diet is somewhere between 3500-4500 Calories...more on workout days, less on off days. I'll be doing light, very light interval training (never liked cardio) on my off days. Going to start grip strength training again because I also had goals I wanted to achieve there...like crush the Ironmind #3.
Anyway, today's workout was pretty damn intense. On bench, my triceps were the laggers..Rows, my bis hurt the most, and squats reminded me of widow makers (20 rep squats). Infact, I'd probably rather do widowmakers than 5x12 of ATG squats. Anaerobic capacity will definitely improve from this routine.
I'll periodically post pics and stats.
In other words, I'm making excuses because I'm getting tired of dieting and want to fucking eat, get strong as fuck, and get massive. Plus I was too anxious to try the 5x12...Have never done such high reps in my life.
So today I started a clean bulk along with 5x12. Diet is somewhere between 3500-4500 Calories...more on workout days, less on off days. I'll be doing light, very light interval training (never liked cardio) on my off days. Going to start grip strength training again because I also had goals I wanted to achieve there...like crush the Ironmind #3.
Anyway, today's workout was pretty damn intense. On bench, my triceps were the laggers..Rows, my bis hurt the most, and squats reminded me of widow makers (20 rep squats). Infact, I'd probably rather do widowmakers than 5x12 of ATG squats. Anaerobic capacity will definitely improve from this routine.
I'll periodically post pics and stats.
NIce bro, good to see you postin again. Im doin a similar routine except i still do heavy bench, dead, squat, military. Everything else is 8+ reps and im doing it to work on endurance. Welcome to the 10% BF club
oso0960
New member
EM - Yup lol. Btw, those 48 reps before my last set did fatigue my muscles quite a bit, but hopefully my body will get used to it and I'll keep progressing.
Glad - Haha thanks. I'm not used to getting lots of looks when I go to the beach, it must be old news to you though since you stay <12% bf year round lol. You'll probably add quite a bit of muscle on too going 8+ reps. Are you on cycle right now?
Glad - Haha thanks. I'm not used to getting lots of looks when I go to the beach, it must be old news to you though since you stay <12% bf year round lol. You'll probably add quite a bit of muscle on too going 8+ reps. Are you on cycle right now?
oso0960
New member
Haha I completely forgot about the contest..Wonder if they even remember.. Honestly, I think I'd still win in mid June even starting this bulk now. The p90x guy is ways away, probably still 15-18% body fat, and the other is probably around 13-14%. You guys should know by now that I have a hard time sticking to a single plan lol.
Dude it feels way better to be lean and take ur shirt off whenever and be ripped, even if youre not the biggest. Id rather be cut
Im not on cycle right now, im gonna be natty for 2 months on this new routine (probably will add muscle like you said). I am gonna be taking:
Big Blast
creatine
multi
fish oil
gear
Im not on cycle right now, im gonna be natty for 2 months on this new routine (probably will add muscle like you said). I am gonna be taking:
Big Blast
creatine
multi
fish oil
gear
Tblock1
New member
Lol same here! I'm proly around 14% bodyfat right now which is fine but after oso's pics earlier I am tempted lol! Also if I lost 10 pounds of fat running would be way easier same with pullups:
Current weight: 197 lbs
bodyfat 14% (maybe 13%)
meaning I got 28 lbs of fat
If I got to 187 without losing muscle I'd be 10% bodyfat
I'd also spend 5% less energy running the same distance....tempting.....
Lol same here! I'm proly around 14% bodyfat right now which is fine but after oso's pics earlier I am tempted lol! Also if I lost 10 pounds of fat running would be way easier same with pullups:
Current weight: 197 lbs
bodyfat 14% (maybe 13%)
meaning I got 28 lbs of fat
If I got to 187 without losing muscle I'd be 10% bodyfat
I'd also spend 5% less energy running the same distance....tempting.....
do your abs show while relaxed at all?
Tblock1
New member
No not anymore
I'm thinking 14% is about right where I am. I think I have gotten a lot more subcutaneous fat cause if I flex my abs pretty hard there's not too much to pinch but my stomach still stick out a little now, could also be an imbalance btw the abs and back muscles.
Tblock1
New member
definitely possible but I haven't taken creatine since may 1st (I'm taking a month off). Since I stopped taking it I actually went up in weight, and I am way more thirsty now. I literally can't get enough water and food weird huh?
oso0960
New member
What's up guys I haven't been on for a long time. I just finished my 5x12 yesterday and i have to say F the squats lol. Killed at least 4000kcal a day...enjoying the food. Weighing around 195 now. I got incredibly veinier after just the 1st week of 5x12, going through my calves up through my quads. Forget all those NO2 supps, they are bullshit. If you want veins, lift high volume.
I also had to split up my 3x a week workout into upper/lower 6x a week because it got too demanding on my cardio system. Even though I hit it hard and heavy every day (30 mins a day), I didn't start overreaching until after 6 weeks.
Here's my maxes from my 5x12:
Squat - 210x12, 215x8
Bench - 150x12, 155x8
Row - 125x12
Press - 95x12
Deadlift - 255x12
Press was probably the most difficult. Doing 48 reps before the final set, my shoulder muscles fatigued quickly. The first time I tried 95lbs I only managed 6, next week I manage 10, and this past week I got all 12.
Going to try a 5x8 and see how well I can progress. Definitely looking forward to the lower volume. I'm really wondering how much of a carryover this high rep work will have on my maxes. After I fail 5x8, I'm back to 5x5, then 5x3, then 5x1 and then see what my maxes are.
I also had to split up my 3x a week workout into upper/lower 6x a week because it got too demanding on my cardio system. Even though I hit it hard and heavy every day (30 mins a day), I didn't start overreaching until after 6 weeks.
Here's my maxes from my 5x12:
Squat - 210x12, 215x8
Bench - 150x12, 155x8
Row - 125x12
Press - 95x12
Deadlift - 255x12
Press was probably the most difficult. Doing 48 reps before the final set, my shoulder muscles fatigued quickly. The first time I tried 95lbs I only managed 6, next week I manage 10, and this past week I got all 12
.Going to try a 5x8 and see how well I can progress. Definitely looking forward to the lower volume. I'm really wondering how much of a carryover this high rep work will have on my maxes. After I fail 5x8, I'm back to 5x5, then 5x3, then 5x1 and then see what my maxes are.
JDid23
New member
What's up guys I haven't been on for a long time. I just finished my 5x12 yesterday and i have to say F the squats lol. Killed at least 4000kcal a day...enjoying the food. Weighing around 195 now. I got incredibly veinier after just the 1st week of 5x12, going through my calves up through my quads. Forget all those NO2 supps, they are bullshit. If you want veins, lift high volume.
I also had to split up my 3x a week workout into upper/lower 6x a week because it got too demanding on my cardio system. Even though I hit it hard and heavy every day (30 mins a day), I didn't start overreaching until after 6 weeks.
Here's my maxes from my 5x12:
Squat - 210x12, 215x8
Bench - 150x12, 155x8
Row - 125x12
Press - 95x12
Deadlift - 255x12
Press was probably the most difficult. Doing 48 reps before the final set, my shoulder muscles fatigued quickly. The first time I tried 95lbs I only managed 6, next week I manage 10, and this past week I got all 12
Going to try a 5x8 and see how well I can progress. Definitely looking forward to the lower volume. I'm really wondering how much of a carryover this high rep work will have on my maxes. After I fail 5x8, I'm back to 5x5, then 5x3, then 5x1 and then see what my maxes are.
good stuff man. Have you put on any weight since your competition? Also, do you by any chance have a link or something to the 5x8/5x12? Definitely seems like something i'd be interested in either now or down the road.
oso0960
New member
Yeah I probably put on about 11lbs. I think that's pretty decent for 6 weeks. The first bit I'm sure was filling glycogen stores after a low carb diet.
Well the 5x8/5x12 are exactly like the 5x5, just change the reps. The volume/intensity will take care of itself.
I've made a calculator for all the programs..It's basically madcow2's version just made a couple adjustments, shoot me your email and I'll send it to you.
You might find it beneficial to split up the workout into 6 days rather than 3 though. I split mine mainly into upper/lower body. For example:
Monday
Squat
Abs
Tuesday
Bench
Row
Dips
Wednesday
Squat (light)
Press
Abs
Thursday
Deadlift
Chins
Friday
OFF
Saturday
Squat
Abs
Sunday
Bench
Row
Curls
Extensions.
Split it up however you want. I decided to take a break after heavy deadlifts...Wouldn't really want to do heavy squats the day after.
Well the 5x8/5x12 are exactly like the 5x5, just change the reps. The volume/intensity will take care of itself.
I've made a calculator for all the programs..It's basically madcow2's version just made a couple adjustments, shoot me your email and I'll send it to you.
You might find it beneficial to split up the workout into 6 days rather than 3 though. I split mine mainly into upper/lower body. For example:
Monday
Squat
Abs
Tuesday
Bench
Row
Dips
Wednesday
Squat (light)
Press
Abs
Thursday
Deadlift
Chins
Friday
OFF
Saturday
Squat
Abs
Sunday
Bench
Row
Curls
Extensions.
Split it up however you want. I decided to take a break after heavy deadlifts...Wouldn't really want to do heavy squats the day after.
