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Sarge's Lifting Chronicles 2006-2007

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
You should've just used candy as your PWO carbs. :chomp:
IMO, a good plan would be to do BWx3x7 or BWx3x6 on dips next week (essentially resetting since you overshot today) then adding weight, maybe 2.5 pounds per week, while keeping the reps the same.
Click to expand...
I did ;) ... it wasn't even that bad... i may have another, had 2 bars ~500 cals (I HAD to look) so far :)

Chicken, veggies, and twix up next I think, LOL

BW... 3 sets.. of 7? is that how that's set up? 3xBWx7 ? ...or 6?

Yeah, I think I can count on 1 hand how many dip workouts I've had... they're feeling really good now though... getting the hang of 'em.

Chalk those P.O.S. (piece of $h1t) handles up really good, no slippage anymore.

When i start adding the 2.5ers I think i'll just use my teeth :chomp: lol... or put it in my pocket :rolleyes: until my pants start falling off, then i'll invest in a dip belt :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah, 3 sets of 7. I don't like the notation I used in the previous post and don't use it (in all my logs bodyweight for 3 sets of 7 would appear as 'BWx7x3'), but it's apparently the standard everywhere except Russia.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I forgot that you never got around to buying a dip belt. An improvised arrangement should be fine for now given that you won't be Tweakling it up with half a dozen 45s for the next few months...rope, a backpack, or even holding a dumbbell between your feet (and a 2.5 in your teeth ;))...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

:) yeah, definetly will be creative when the string on my champion brand sweats let's go of holding the weights in my pockets, lol

Backpack is very doable, I just hope people won't think I'm trying to steal their nice dumbbells, :evil: I've ripped the bottom up on my nice hiking backpack before (climbing a Mountain with weights in it..Reference Old Log, lol)...hopefully won't have a blow out with it either.

Sarge is ready KTS tonight!!!!!1111!!exclamation!!points!!every!!where! :chomp:

I'm exited I get to lift 2 days in a row!

Calves still hurting, same with abs... less so than before though.

Probably won't do the 1 set of 10 on decline tonight, let them rest... then get another set in on my 4th day.

Light cardio at the very least to top of the lifting again.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Probably won't do the 1 set of 10 on decline tonight, let them rest... then get another set in on my 4th day.

Light cardio at the very least to top of the lifting again.
Click to expand...
I think you should do the abs... your favorite two words "active recovery" :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
I think you should do the abs... your favorite two words "active recovery" :evil:
Click to expand...
lol... ok

Should I do the declines or an easier ab active recovery, cuz they're pretty dang shot still... doing those backward streches for 'em too.

EDIT:
they got active recovery last night... holding off... i don't need to bombard the shit out of them just yet... sometimes a man just needs to be held :( lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I think you'd be fine waiting until Day 4 with the abs, eventually settling into doing some form of decline sit-up twice per week and adding weight when it gets too easy. Needsize's eponymous static hold would be another good choice.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah, you know what I think i should stick with my original plan... so I don't puke tonight, lol

thank you.

I have a good amount of lifting to do tonight anyway :evil: ... and the chest/ab supported rows should feel really good :rolleyes: :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
EDIT:
they got active recovery last night... holding off... i don't need to bombard the shit out of them just yet... sometimes a man just needs to be held :( lol
Click to expand...
:FRlol:
I'm totally just messing with you lol :baby2:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
:FRlol:
I'm totally just messing with you lol :baby2:
Click to expand...
:) I know :)

AL said:
Since when is puking bad?
WTF?
Click to expand...
I've never been a fan of that acidic aftertaste that can only be wiped out by a through brushing, rinsing... repeat... then eat some food... and maybe it'll be gone... nasty :p

*typing workout now*
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

November 1st 2006
Hump Day

Day 2

Start time: 6:45pm

T-Bar Row: 45x8, 90x5, 110x5, 120x5, 130x5, 135x5
(weight is just counting plates, I don't know what the bar itself weighs.. could be 20lbs or so)
Form kept strict full ROM, stretch at the bottom real good, ect.

Hammer Low Row: 90x8, 180x8, 230x8
(wasn't sure what rep scheme to use here... 3x8 sounded good at the time, like an accesorie to the t-bar 5x5)

Chins: BWx3, BWx2 ... lol, toast... my back was done. Hopefully next week I can get 2 sets of 3 ... and keep increasing...we'll c how this pans out.

DB Alt Curls: 40's, 45's, 50's ~ 6 reps ... 55's hammer style for 4 or 6 I always loose count when I alternate :rolleyes: I DO make sure, however, to end with the arm that did not start the exercise.

Cardio:
8 tread 3.2 incline 8
5 bike 4-8 speed
15 tread 3.0-3.2 speed

End Time: 8:05pm
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I may have to be out of state again tomorrow...so

Day 4 my "light" bench day would look like??? 5x8 like we set up last time? (if so i think my top weight would be 155 or so for 8)

Here's my 1st bench day:
sgtslaughter said:
Day 1:

CGBP (one week 5x5, the next week to 1x3, the next to a heavy single)
Barx12, 95x6, 115x5, 135x5, 155x5, 175x5 ... good weight choice I think, only had to grunt out that last rep on 175.
Click to expand...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I might do 5x8 today do as I did heavy inclines monday and got deads tomorrow...what else will you do?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

JKurz1 said:
I might do 5x8 today do as I did heavy inclines monday and got deads tomorrow...what else will you do?
Click to expand...
I just have cardio today (Day 3)... if that.

Tomorrow is my Day 4 :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

CS:
aw man, come on... no bashing in there... it's my outlet :) lol

I need to cook and was weak of heart.

All the cardio is helping for sure... diet will be dialed in soon.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, okay, I'll stick to bugging you about your diet in your log. I forgot about that cardio that has been appearing after your lifting; just don't turn into one of those guys that every cardio article seems to degenerate into bashing - the one who uses cardio as a crutch for a poor diet.

Anyway, speaking of cardio, have you given any more thought to tossing in a high-intensity sprint session? The cold weather would even give you an excuse to wear UA. ;)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol... i'll never be a Cardio Queen.

I'm confused and torn, really. I can eat really clean, then like tonight... i think *screw it i'm lifting tomorrow, i need these calories and crappy sugars*

All or nothing, and i'm trying to blend the two.... it's going to take some time, and possible a few psychotherapy sessions.

Yes, I've given it thought... haven't been brave enuff to strap up with my bright red addidas wind breaker pants yet (actually, i don't know if they'll fit anymore).

It hasn't even been a full week yet "back at it" give me time brother :)

I do appreciate the concern though.

P.S. Feeling semi-shitty... and people around me have been getting deisel sinus infections and other misc. unwanted colds. I tried to go to bed at 6pm (i know something "off" when that happens.... or trys to happen). Lookin' forward to my OHP workout tomorrow though... lots of R & R this weekend.

Already began my "Step off biznatch you stoopid fucking cold, I hate you" protocal :coffee:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

You are such a pretty cardio queen! We can be queens together! come on :rainbow:

Bringing rope today to SKIP... woo hoo!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

That protocol includes as much vitamin c as you can pee out right?

sgtslaughter said:
lol... i'll never be a Cardio Queen.

I'm confused and torn, really. I can eat really clean, then like tonight... i think *screw it i'm lifting tomorrow, i need these calories and crappy sugars*

All or nothing, and i'm trying to blend the two.... it's going to take some time, and possible a few psychotherapy sessions.

Yes, I've given it thought... haven't been brave enuff to strap up with my bright red addidas wind breaker pants yet (actually, i don't know if they'll fit anymore).

It hasn't even been a full week yet "back at it" give me time brother :)

I do appreciate the concern though.

P.S. Feeling semi-shitty... and people around me have been getting deisel sinus infections and other misc. unwanted colds. I tried to go to bed at 6pm (i know something "off" when that happens.... or trys to happen). Lookin' forward to my OHP workout tomorrow though... lots of R & R this weekend.

Already began my "Step off biznatch you stoopid fucking cold, I hate you" protocal :coffee:
Click to expand...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
You are such a pretty cardio queen! We can be queens together! come on :rainbow:

Bringing rope today to SKIP... woo hoo!
Click to expand...
lol.... *hearing that "dancing queen" song in my head... o...m...g.* NO!

:) Good ideer... i don't like jump roping in my gym though, I'll do it when i get home outside... but tonight after lifting will probably be light cardio, i'll do some real HIIT tomorrow.
______________________

SR: yes :) I have 1 gram vitC's probably be popping up to 8 or so today.

______________________

BiggT hombre... do you have an answer regarding my "light" chest day that is tonight (my Day 4)? Please respond before 5:30pm EST, lol
Question was: do I go 5x8 tonight... or do 5x5 with lighter weights, I wasn't sure. http://www.elitefitness.com/forum/showpost.php?p=6757012&postcount=1113
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

YES!!! My lower back is really starting to "let go" and loosen up finally.

My chiro got it to pop a tiny bit... but that's huge progress, since I was in excruciating pain when he'd try to do it before... a couple more weeks and I think i'll be in good shape :)

Continue doing my stretches and keep with the training I have outlined.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

good to hear about your back sarge! i need to look into getting a chiro.....
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

pitbullrocco said:
good to hear about your back sarge! i need to look into getting a chiro.....
Click to expand...
thanks maing :) Well worth it IMO if you train, work seated for 8+ hours... bound to be outa whack from something. Feels so good when I get cracked, i love it :evil:

________________

November 3rd 2006
Friday
Week 1 Day 4

Start time 6:30pm

"light" CGBP: Barx10, 95x8, 105x8, 120x8, 135x8, 145x8

BTN Push Presses: Barx8, 95x5, 105x5, 115x5, 135x5

Incline DB: 50's for 8, 55's for 8, 55's for 8 ... wow, I hate incline.

DB Side Raises: 20's for 10, 25's for 10, 30's for 8

DB Upright Row: 25's for 8, 35's for 8, 45's for 8, 55's for 6
*feeling these out for the first time... Barbell uprights hurt my shoulders*

20 minutes 3.0-3.4 speed treadmill ... up to 5 incline, then my shins started to feel funny...then back down.

Tomorrow is Big Leg Day... I'm going to see how heavy I can go with Front squats without back tweakage.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Maybe try to keep it light where you know you have so left in the tank for heavier the next leg day? Just a thought...

I know you, you'll get all aggressive and try to push it :evil:


:heart: Jus lookn out
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

^^^Good advice. In addition to doing your back a favor and getting the feel of a relatively new lift, there's no point in starting as heavy as possible and not being able to go anywhere from there.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Maybe try to keep it light where you know you have so left in the tank for heavier the next leg day? Just a thought...
I know you, you'll get all aggressive and try to push it :evil:
:heart: Jus lookn out
Click to expand...
Good idea... but my next leg day is in 7 days so... :evil:

I have no idea what's light or heavy for me, i'll ramp it up slow and once feels heavy but still reppable I'll keep it there i guess :)

If my lower is still bugging me (it's one of those "bad" mornings) :rolleyes: there will be no squating... fawk, i was looking forward to it. I kind of expected some discomfort from finally having my lower adjusted after a month + of being out of whack..but dayum.

I may get my lazer like focus on and do some 1,000 rep extentions and leg curls, step ups for good measure
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

:rasta:

watching any football games today?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

pitbullrocco said:
:rasta:
watching any football games today?
Click to expand...
eh, not really... i put it on Ohio since I'm finally back from my workout today though.

_____________________________

November 4th 2006
Saturday
Week 1 Day 5

Start Time: 2:54 pm on gym floor

More leg warm up streches than usual, air squats, ect...

Front Squats: BWx12, Barx12, BWx12 & streches, 65x10*, 95x10*, 115x10* (belt)

* sat in hole for a few seconds, really took my time with the sets
after my 95lb set I felt my back getting tight, took a long break before 115... then took a LONG break after 115 before I went on...

Step Ups: BWx10, +40x10, +50x10, +70x5, +100x8

Decline Sit ups: BWx3 ... O....M...G is all i have to say... I really went too "all out" that first sit up session. On the negative, i actually fell back down on each rep cuz it was too painful, i couldn't hold the slow negative.

Farmers: 80's, 95's, 105's, 115's (~30 steps each)

Barbell Shrugs: 225x5, 315x5, 405x10, 455x6, 500x5

Leg Ext: 100x12, 110x12, 120x12
Leg Curl: was occupied.

(3 minute drive to my high school track)

Sprint Workout: I kept doing sprints, plyo kicks, reverse plyo kick sprints, high steps, ect ... until my lungs burned and my fingers almost had frost bite... HOLY :cow: it was COLD ... had to leave cuz it was too dark out, no lights cuz people aren't supposed to use it at night :)

End Time: 4:50pm
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

5 things:

stretch
ice
ib pro (trust me lol)
great job



oh &


bunnySOA.jpg
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
5 things:
stretch
ice
ib pro (trust me lol)
great job
oh &
bunnySOA.jpg
Click to expand...
:D:D

WOOHOO!! Been waiting for that dang stamp for awhile... I don't think i've had one for a few months :)

YAY! :heart:

lol... I ibpro'ed it up before i lifted :evil:

I made myself bleed again during the shrugs... pulled off the scab from the last shrug session on my quad and my thumb... unavoidable.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
:D:D

WOOHOO!! Been waiting for that dang stamp for awhile... I don't think i've had one for a few months :)

YAY! :heart:

lol... I ibpro'ed it up before i lifted :evil:

I made myself bleed again during the shrugs... pulled off the scab from the last shrug session on my quad and my thumb... unavoidable.
Click to expand...
You mission this evening is to delete 3500 of your PMs .. snap to it... I'm off like foreskin!!

PEACE
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
You mission this evening is to delete 3500 of your PMs .. snap to it... I'm off like foreskin!!
PEACE
Click to expand...
FUCK! :rolleyes: ... I hate that limit on the PM's... k, i'll work on it.

But I'm out like the fat kid in dodgeball in about 30 minutes. Have a great night YOU!!!

I'm going to attempt to socialize with some friends, lol.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

nice workout today sarge......have fun tonight, you deserve it....be careful!

go aggies
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
FUCK! :rolleyes: ... I hate that limit on the PM's... k, i'll work on it.

But I'm out like the fat kid in dodgeball in about 30 minutes. Have a great night YOU!!!
I'm going to attempt to socialize with some friends, lol.
Click to expand...


LOL, have a good one!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks you two :)

Had 9 or 10 beers in a 6 hour period or so... and I stuck with light beers for the entire night instead of going for the tasty Blueberry ale that i like, because i would have had to switch back to lights later... switching it up = no good for me.

Carlos Mencia (The Mind of Mencia) stand up last night was fuggin' hilarious... that was the highlight of my night, lol... the bar was lame.

TONS of football on today... Go PATS :)

Today and tomorrow are my off days... i'll do some cardio tomorrow, today i'm eating, relaxing, actually going into work for a few too.

Have a great Sunday everyone :coffee:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

glad to hear your back is feeling a little better....

tom brady looked like an avg nfl qb last night...but his receivers lost the game. way too many dropped balls!

possible manning/manning superbowl the GEEEEEEEEEEEEMEN!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Went to the chiro... my back is tight as hell again. No more front squats, hopefully it won't take 2 weeks off from that to loosen up again... shit that sucks.

Another chiro appt wed... then out of state thursday morning til' sunday.

Will get my workouts done in my "usual" gym down there, lol... going to see if i can get discounts, i'm there a few times a month on average :)

jpt said:
glad to hear your back is feeling a little better....
tom brady looked like an avg nfl qb last night...but his receivers lost the game. way too many dropped balls!
possible manning/manning superbowl the GEEEEEEEEEEEEMEN!
Click to expand...
Thanks maing... yeah, I don't want to talk about it :rolleyes:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

enjoy your recoup brudda
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
Is tht a nice way of saying HELL NO?
Click to expand...
I was very cranky earlier... yes, I held back alot :)

...here I go...

I am accountable to myself, I know what I'm doing and what needs to be done to get where I want to be... I tend to take the "slow boat to china" so to speak, but I try to have fun doin' it :)

As much as I'd like to see abs, I can smile when I look in the mirror... I'm happy, I like my body and proud of all the work I've put into it. I like being full and filling out clothes, and not fitting into any size Large shirts loosely anymore. I like being in the upper percentile of the "Big Guys" at my gym (I know it's nothing comparatively beyond my gym... but it's neat to finally be where I've wanted to be for years... my original goal as a 150lb something was 200lbs)

I'll find a happy medium somewhere... I'd rather re-comp slowly, than loose my sanity more so than I already have somewhere along the ways... This is my journey...

wow, that came out very advertisement like, lol

pitbullrocco said:
enjoy your recoup brudda
Click to expand...
recoup? Do you mean 're-comp'? If so, I'll try :) I just can't eat like an asshole whenever I want and limit that and i'll lean out a little bit with all the cardio is my plan of attack, lol
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice explication of your approach to eating/life, sarge. Looks like I can't bug you about your diet anymore now that you've made it clear. :(
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

yeah man....recouperation. recomp whatever.....:)

".....cuz you gotta do what Randall-Pink-Floyd wants to do man........"
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Hope you have a great workout today. :wavey:
Click to expand...
:D Hell yah I did!!

Week 2 Day 1
11.8.2006
Hump Day

pre-workout bodyweight: 220.5lbs

Start Time: 4:35pm
End Time: 5:40pm

CGBP: Barx10, 95x5, 135x5, 155x5, 185x3*, 155x8**

*Felt heavy, but nailed it fine
**Tough, Took my time, nailed 'em.
Note: 155x5 felt heavy and last rep was rough previous workout.

BW (Bodyweight) Dips: x6, x6, x6 ... WOOHOO, first time I have an actually scheme for these (Thank you CS!) and did it :) ... I'll be adding weight in no time!

Eifel Tower Presses: Bar (15lbs) x 12, 35x12, 65x10, 75x6 (tri's toast)

Decline Abs: BW x 5 ... tough as hell, but my abs are healing up, wasn't as hard as last time... I'm a fuggin' idiot for doing BWx12x3 for the first time, lol.

Standing Calve Raises (Each Leg): BW x 8, +30x8, +40x8, +50x8

Cardio: 10 minutes walking tread mill @ 3.2-3.4 speed with a 9.0 run real quick... then hopped down to the Arch trainer for HIIT Hill Intervals and wanted to die after 7 minutes... did 3 minute cool down there.

Drenched, great cardio after a great lifting session... feels good finally after missing yesterday (due to working until after my gym had closed).
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Eifel Tower Presses
Click to expand...
What in the blue fuck?!?!?

It's probably mentioned about 40 pages back, but where's your grip on those CGBPs? (Just curious/forgot...you're progressing and pain-free, so obviously you shouldn't change anything.)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
What in the blue fuck?!?!?
It's probably mentioned about 40 pages back, but where's your grip on those CGBPs? (Just curious/forgot...you're progressing and pain-free, so obviously you shouldn't change anything.)
Click to expand...
lol... "French Presses" aka... standing skull crushers.

Grip is narrow... i'd say 12-14" apart... depending on the OLY bar I use (we have different ones, some smooth as shit, some skinny handles rough knurled, weird...anyway..) my ring finger or index finger is on the "line" of knurling straight out from my shoulders.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

great job on the dips brutha...at 220 pushing your own bw is def tough! but the more times you do it the stronger you'll get. your cgbp should shoot up to...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

i thought tucking you elbows directed more triceps. Milos Sarcev recomends that you pull them up horizontal to shoulder level.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
:D Hell yah I did!!

Week 2 Day 1
11.8.2006
Hump Day

pre-workout bodyweight: 220.5lbs

Start Time: 4:35pm
End Time: 5:40pm

CGBP: Barx10, 95x5, 135x5, 155x5, 185x3*, 155x8**

*Felt heavy, but nailed it fine
**Tough, Took my time, nailed 'em.
Note: 155x5 felt heavy and last rep was rough previous workout.

BW (Bodyweight) Dips: x6, x6, x6 ... WOOHOO, first time I have an actually scheme for these (Thank you CS!) and did it :) ... I'll be adding weight in no time!

Eifel Tower Presses: Bar (15lbs) x 12, 35x12, 65x10, 75x6 (tri's toast)

Decline Abs: BW x 5 ... tough as hell, but my abs are healing up, wasn't as hard as last time... I'm a fuggin' idiot for doing BWx12x3 for the first time, lol.

Standing Calve Raises (Each Leg): BW x 8, +30x8, +40x8, +50x8

Cardio: 10 minutes walking tread mill @ 3.2-3.4 speed with a 9.0 run real quick... then hopped down to the Arch trainer for HIIT Hill Intervals and wanted to die after 7 minutes... did 3 minute cool down there.

Drenched, great cardio after a great lifting session... feels good finally after missing yesterday (due to working until after my gym had closed).
Click to expand...

I second the DIPS bro! great workout with them!! and decline abs!! NICE WORK BROTHA!

When i was dipping my bench was the best w/ the most tricep defination i have had. I have taken dips out due to my chest/shoulder but I LIVE THROUGH YOU. YOU BETTER KILL THAT SHIT!

KTS.jpg


P.S. Im designing a shirt for my next comp lol....
Playing around still, but TEAM K.T.S. needs to be on the front lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

YoungIntricateMuscle said:
i thought tucking you elbows directed more triceps. Milos Sarcev recomends that you pull them up horizontal to shoulder level.
Click to expand...
I cannot picture what you just said... Do you mean having you arms parallel with the bar?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

YoungIntricateMuscle said:
i thought tucking you elbows directed more triceps. Milos Sarcev recomends that you pull them up horizontal to shoulder level.
Click to expand...

Lets hope he also recommends the name of a good orthopedic surgeon too.....what you're describing is benching with flared elbows, and they are responsible for more shoulder injuries than anything else you can do, other than have somebody smash in your rotator cuffs with a crow bar.

It is also totally unnecessary, as you can't 'isolate chest' with a flat bench, it isn't possible and you shouldn't try to.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

hey all... finally back in town.

The past few days (4) have felt like a month... grueling, emotionally exhausting time set in there were a few good times.

Hotel beds official suck ass.... I got the best sleep on the way home which was for 2 hours.

Mortality is a bitch... I was at a hospital 2x a day visiting and keeping some family company, ect.

I got 2 workouts in... i'll edit this post and insert them in at some point. Friggin' gym I went to didn't have a T-Bar (chest supported), I improvised with Dumbells on an incline bench for that. HIIT sprints on the indoor track too... great workouts.

I feel like absolute shit from eating like an asshole for 4 days... I ate ~ maintanance or a little above I'm sure...but this time I drank tons of water to help with the crap food. Weigh in when I got back 225.0 lbs (PR, lol).

Good to be back, that's for sure...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

welcome back man, I know how that goes...except its been 6 days since my last lift cos of this fuckin upper respiratory infection...hit that shit hard when you get back cos some of else are dyin to get back in :chomp:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

out of state - FSHC

Week 2 Day 2
11.9.2006
Thursday

I asked a "Trainer" (some 40 y/o lady that didn't look like she worked out with a t-shirt with "Trainer" on the back) where the T-bar row was. "What's that?" ... i thought "omgwtf" ... and then said it's a chest supported row and did the motion like a re-re, lol... nope no T-bar row there.
No T-bar there...

So to the next lift on my Day 2:

Hammer Low Row: 50x8, 90x8, 180x8, 240x8
Chins: BWx3, BWx3 (tough as hell, +1 from last week)
I needed to get more back workload in...
Make shift Chest supported row: 40x8, 65x5, 100x5, 140x5, 160x5, 180x5
Lat Pull Downs: 100x12, 130x8, 145x8

Biceps Galore.

day 3 = off
Week 2 Day 4
11.11.2006
Saturday

cardio: 5 minute treadmill warm up

Light CGBP: Barx10, 95x8, 110x8, 135x8, 160x8
Behind the Neck Push Press (BTN - PP): Barx8, 95x5, 105x5, 120x5, 140x5
DB Bench: 60'sx8, 70'sx8, 80'sx6

Cardio: HIIT Sprints on a nice indoor track, until I almost fell over.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ChinkNasty said:
those chins are going to get heavy as your bw increases...keep at it
Click to expand...
lol...fuck that, i don't want to get heavier right now. However, I DO want to get better at Chins and I will.

I'm still getting used to being this heavy.

Not being as light as I remember running around, ect (as a 170lb athlete) is weird to me still. I'm explosive and quick when I want to be but dayum it'll take time to get used to being bigger for sure.

I'm VERY pleased right now ~220lbs... I'm actually trying to recomp (loss some BF and keep getting stronger) a bit right now, it's not going so well with all this "stuff" going on in my life though.

Only time will tell how my recomp goes... all else fails I keep trainng and getting stronger for sure :evilking:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice to see you back.

Too bad you checked in too late to take advantage of YoungIntricateMuscle's bench tips. Let me tell you, that stuff really targets the inner rotator cuffs; mine have been sore for days, which is how I know it's working.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Nice to see you back.
Too bad you checked in too late to take advantage of YoungIntricateMuscle's bench tips. Let me tell you, that stuff really targets the inner rotator cuffs; mine have been sore for days, which is how I know it's working.
Click to expand...
It's good to be back :) Thanks man.

LoL, I thought you all handled that post well.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Love readin your journal. Started doing dips for my chest after I saw that you liked them and Im loving them. Are you still doing the decline situps?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

dhawkins said:
Love readin your journal. Started doing dips for my chest after I saw that you liked them and Im loving them. Are you still doing the decline situps?
Click to expand...
Thanks man, I appreciate it! Nice! Yeah, Dipping is a great movement... I'm working on adding weight to that this week I think too :) Decline situps, sure am... easing my way into them, lol...because after 3 sets of 12 my first try at them I think I literally tore my ab muscles up real good... so going to take my time easing back into them.
SuperCK said:
:wavey: :heart:
Click to expand...
:) :wavey: :bfold:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Someone better be having a good workout :evil:
Click to expand...
:rainbow: :heart: :qt: :D

Week 2 Day 5
11.14.2006 - Tuesday

3:05pm


Treadmill 5 minutes @ 3.4-3.6 speed walk

Long warm up and streches

Step-Ups: BWx8, +40x8, +50x10, +70x10, +80x10, +100x7
I could hardly get my legs up for the last few reps :evil:

Lunges: BWx5, +20x8, +40x8 ... omfg, I thought I pulled my groin here, I think it's my ham/glute "tie in" area... holy shit it's sore as hell already :worried: Lunges aren't fun, lol

LONG break and streching out my glute/hamms real good cuz they were hurting here.

Farmers: 85's, 95's, 105's, 115's ... ~30 paces each, this time I didn't drop the 115's and have to re-grip, too bad my gym only has up to 115lb DB's ... I'll have to lengthen my "run way" walking area next time.

Barbell Shrugs: 225x10, 315x5, 405x5, 455x8, 505x5, 315x8, 135x8
Threw in some backoff sets today.

Treadmill 5 minutes @ 3.4-3.6 speed walk
Step Mill 4.5 minutes @ 8-12 speed ass kicking mode
Treadmill 10 minutes @ 3.4-3.6 speed walk

4:35pm

I wanted to get calves and abs in too, but I'm plain exhausted... I need to get a few days of good consistant eating in me... time to eat now :RADAR
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
So will step-ups and lunges be the foundation of your leg day henceforth?
Click to expand...
I'm thinking so, for now. I can't squat yet (front or back), my back is getting there... but not "there" yet.

OH yeah... leg ext, and leg curls were on my "to do" list too but I was done.

I haven't lost any leg or calve size that I added over the 3x week squating thankfully.

Ideas along the lines of what I'm doing that doesn't tweak my back?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Ideas along the lines of what I'm doing that doesn't tweak my back?
Click to expand...
Beyond what you're already doing/mentioning, not really. Then again, I'm not the best person to ask about non-squat leg exercises. ;)

Random thought: trap bar deads. Do you think your torso would be upright enough that your back wouldn't give you trouble? (Like I hinted at above, I've never done these or most of the other lifts you're doing...)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Beyond what you're already doing/mentioning, not really. Then again, I'm not the best person to ask about non-squat leg exercises. ;)
Random thought: trap bar deads. Do you think your torso would be upright enough that your back wouldn't give you trouble? (Like I hinted at above, I've never done these or most of the other lifts you're doing...)
Click to expand...
:) okey dokey.

I don't have access to a trap bar, so that's out, lol.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 2 Day 6
11.15.2006 - Hump Day

7:07am

15 minutes of Jump Rope

Soreness in the region of lunges and shrugs... and shins sore from jump rope now, must feed...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Mornin :wavey: Hadn't had a chance to drop in in a while so figured I would... looks like trainin goin good since back keep it up! Oh and happy hump day!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge....toss a barbell in the corner of the gym....flap on 3 plates, grab the row handle, and you got a 100x better tbar row......
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sbt2082 said:
Mornin :wavey: Hadn't had a chance to drop in in a while so figured I would... looks like trainin goin good since back keep it up! Oh and happy hump day!
Click to expand...
Goood Mornin'! Yeah it's moving along pretty well, I'm pleased with it :) Thanks!! TGIHD, lol

JKurz1 said:
Sarge....toss a barbell in the corner of the gym....flap on 3 plates, grab the row handle, and you got a 100x better tbar row......
Click to expand...
You must not know about my lower back problem. I can't do that. That's why i'm doing chest supported row right now. Otherwise I'd be doing the 90* bent over barbell rows that I was doing before... those kick ass.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Week 2 Day 6
11.15.2006 - Hump Day

7:07am

15 minutes of Jump Rope

Soreness in the region of lunges and shrugs... and shins sore from jump rope now, must feed...
Click to expand...


No soreness in your back from skipping?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sarge- decline situps are cool with the lower back?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ck2006 said:
No soreness in your back from skipping?
Click to expand...
No.

jpt said:
sarge- decline situps are cool with the lower back?
Click to expand...
Yes.

It's only a problem with lifts that I need to bend at the waist and put major pressure on my lower back because my spine is out of whack there still... for now. Until it's straight, i'm not stressing it. Once my chiro can finally get that in-line... i'll probably wait a few more weeks... then start doing light Good Morning's (GM's) and strengthen my spinal erectors without having them be unbalanced from my lower back and hip displacement from my muscle imbalances and tight hamms and glutes (stretching multiple times a day still).

I was doing fine with 150+lb GM's before... but I think strengthening my back when it was unknowingly "out of whack" made it worst with squatting deep 3x week (with that slight bend at the bottom and all the weight going to my lower back).

Eh, I don't have much pain at all from it anymore, it's getting better for sure :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
No.


Yes.

It's only a problem with lifts that I need to bend at the waist and put major pressure on my lower back because my spine is out of whack there still... for now. Until it's straight, i'm not stressing it. Once my chiro can finally get that in-line... i'll probably wait a few more weeks... then start doing light Good Morning's (GM's) and strengthen my spinal erectors without having them be unbalanced from my lower back and hip displacement from my muscle imbalances and tight hamms and glutes (stretching multiple times a day still).

I was doing fine with 150+lb GM's before... but I think strengthening my back when it was unknowingly "out of whack" made it worst with squatting deep 3x week (with that slight bend at the bottom and all the weight going to my lower back).

Eh, I don't have much pain at all from it anymore, it's getting better for sure :)
Click to expand...


You sure like messing with my quotes LOL. I had to look back to see if I asked the 2nd question LOL! I am glad it is getting better :heart:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

that's awesome bro!! hopefully you can start killing your lifts again soon! work on your posture too...that has alot to do with lower back pain.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ck2006 said:
You sure like messing with my quotes LOL. I had to look back to see if I asked the 2nd question LOL! I am glad it is getting better :heart:
Click to expand...
lol, that was a mistake... i went back and fixed it :) thank you!

jpt said:
that's awesome bro!! hopefully you can start killing your lifts again soon! work on your posture too...that has alot to do with lower back pain.
Click to expand...
Thanks man! Sittin' for hours on end certainly has an effect, I correct my posture all the time... it's a pain in the ass.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

yeah...when i was going to physical therapy the doc was telling me my posture blows hahaha. he said if you can fix your posture you can alleviate some of your pain. my posture still sucks but it's better...and i notice a little bit of a difference
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 3 Day 1
11.17.2006 - TGIMFF
5:36pm

CGBP: Barx10, 95x5, 135x5, 155x5, 180x1, 200x1*, 165x8, 165x6**
*Hella easy... thought it'd be tougher than that.
**Holy hell, toast... 6th rep almost didn't lock out, lol

Dips: BWx3x6

French Press: 35x8, 65x8, 75x8
(all +2lbs worth of spring clamps)

supersetted:
Decline Abs: 10, 8, 5
Standing Calves (1 at a time): BWx10, +25x10, +35x10, +45x10

Cardio: 17 minutes treadmill @ 3.2-3.7 speed (5 minutes at 3.7 speed)

6:41pm
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I see the abs are finally recovering from the blast you gave them early on. Good work!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
CGBP: Barx10, 95x5, 135x5, 155x5, 180x1, 200x1*, 165x8, 165x6**
*Hella easy... thought it'd be tougher than that.
Click to expand...
Well, you tossed up 205 for three triples about a month ago, so 200 being easy for a single shouldn't be much of a surprise.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Well, you tossed up 205 for three triples about a month ago, so 200 being easy for a single shouldn't be much of a surprise.
Click to expand...
I had never had a workout that I was going for a single. New to me :) That's all.

Next week it's back to 5 reps... then 3 reps, then in 3 weeks, another single.

Today is Day2... t-bar rowage, missed T-bar last week (FSHC-NJ), still bumping 10lbs from where my previous workout was.

After that it's my old highschool's football game, they are 11-0 ... destroying everyone :evil: championship game should be sick!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

nice workout. how is the injury coming along?
 
Last edited:
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 3 Day 2
11.18.2006
Saturday

12:10pm

T-Bar Row: 45x8, 90x5, 115x5, 125x5, 145x5

Hammer Low Row: 50x8, 90x8, 180x8, 270x8

Chins: BWx3, BWx3 ... these are going to be very slow moving trying to increase them after the 2 other heavy back pulling, but that's ok

BTN Lat Pull Down: 110x8, 130x8, 140x8

Alt. DB Hammer: 35's for 10, 40's for 8, 45's for 8

12:50pm
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

keep up the good work Sarge, lookin good bro. Bout time for some new progress pics...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

thanks guys. na, no update pics yet.

W3.D3.
11.19.2006
Sunday

Jump Rope cardio for 15 minutes... broke my beaded rope.

Slamming it on asphalt repeatedly aparently makes beads fly off, lol.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ZGzaZ said:
keep up the good work Sarge, lookin good bro. Bout time for some new progress pics...
Click to expand...

I was thinking the same but I didn't want to be the first to nag LOL
 
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