Phaded single factor 5x5.

[Phaded]

lol.. i said at the beginning of this my diet is gonna be horrible.. if i listed all the shit i drink on nights i actually do go out.. you all would prob. throw up in disgust.. hehe..

 

[view]

meal 4
10 chicken wings
pitcher of miller lite

meal 5
bottle of jack daniels
potato chips
went clubbin

Hahhaha. was funny too see that in there.

 

[Phaded]

Fri-Sun off

Mon

Squats
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

Incline Bench
135 x 5
165 x 5
205 x 5
235 x 5
235 x 5

Deads
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Standing OHP
155 x 5 x 3

Decline Situps
bw x 8 x 3

Standing Ezbar Curls
100 x 8 x 3

Ate shit dont feel like listing diet you all get the idea..

 

[Phaded]

i'm supposed to just keep increasing weights each week correct i was just reading something about loading deloading phase.. hope i'm doing this all right..

 

[Cynical Simian]

i'm supposed to just keep increasing weights each week correct i was just reading something about loading deloading phase.. hope i'm doing this all right..

Yup, you're fine. As long as you're making consistent progress, don't worry about changing anything. From madcow's website:

"You want to do this [linear progress] for as long as you can. And I mean, resetting and running at your records, changing some exercises, rep ranges, whatever, just keep trying to get some linear progress as you want to milk this kind of progression for all it's worth. After a while it will become pretty obvious this doesn't work for you any more. Welcome to periodization."

 

[Phaded]

well i'm already at 315 x 5 on dl's with ease and i've never even tried this much weight dling.. i love this shit..

 

[anotherbutters]

It'll be interesting to see what kind of gains you make whilst on this quality diet.

 

[Phaded]

Tuesday

Treadmill
15min 5% Incline 5mph

Stairmaster
20 min level 7 fatburner

meal 1
whole rot. chicken

meal 2.
publix sub double meat
glass gatorade

meal 3
whole rot. chicken
brown rice
orange gatorade

meal 4
chicken bruchettes
spinach

 

[Phaded]

weighed in at 230 (gained nothing from last week) today gonna try and eat more this upcoming week to gain a few pounds.. looking at the pic i look alot leaner this week..

Wed

Squat
135 x 5
185 x 5
225 x 5
275 x 5
310 x 3
225 x 8

Bench
135 x 5
185 x 5
225 x 5
275 x 5
305 x 3
225 x 8

Rows
155 x 5
165 x 5
175 x 5
195 x 5
210 x 3
175 x 8

Weighted Dips
bw+70 x 8 x 3

Reverse Curls
80 x 8 x 3

Concentration Curls
8 pl x 8 x 3

Pec Dec
265 x 8 x 3

meal 1
chicken bruchettes spinach

meal 2
healthy choice microwave shit

meal 3
chick fila wrap
fries
lemonade

meal 4
bourbon chicken
white rice

meal 5
totino's cheese pizza

 

[Phaded]

cause my week is so off i was thinking about going on friday and doing some random lifts and shit back bis tris shoulders.. thinking about doing 2 sets for each.. anyone opposed to this.. i'd get back on track on monday with week 4..