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Sculelos Madcow 5x5 Journal
- Thread starter Sculelos
- Start date
Excellent reply CEO!
If you look at his beginning picture and the current picture, you can tell he has put on ALOT of muscle. I am in a similair situation, being 6'4" and fairly thin, I work my butt off 4 days a week lifting, the gains are slow but steady and not as obvious to others. Sometimes I lose motivation, but that is only temporary. I keep reminding myself, those big guys at the gym most likely have been lifting for years.
Sculelos, keep hammering forward!!
If you look at his beginning picture and the current picture, you can tell he has put on ALOT of muscle. I am in a similair situation, being 6'4" and fairly thin, I work my butt off 4 days a week lifting, the gains are slow but steady and not as obvious to others. Sometimes I lose motivation, but that is only temporary. I keep reminding myself, those big guys at the gym most likely have been lifting for years.
Sculelos, keep hammering forward!!
Workout #18 6-14-08 W6D3
I was sore when starting my workout but it wore off soon after my first few sets of squats. Also I'm quite sure I'm not as fat as everyone thinks as I can actually see some abs when I'm pumped, I just think people don't know what to think when they see my pictures as Pectus Excavitum causes me to have a indented chest and a rounded stomach that it makes me appear fatter the more developed my abs become which is abnormal (when I started I had virtually no ab developement so my core appeared significanlty smaller when in reality I've only gained 2 inches on my core. (I could prove this by showing a picture with me showing how big my stomach can get)
Either way my workout went extremely well and I set 3 new pr's. I should also mention that I did all my barbell rows pendley style except for the top set which I did regular, I think alternating in this fashion I will get the most benefit.
Also I've increased my protein intake by about 100g's a day (to about 350g's total) so I should see some improvement in diet as well.
Weight: 228lbs
Squats: Hard but I definitely could of done more
45 x 5
95 x 5
140 x 5
180 x 5
220 x 3*PR
140 x 8
Bench: Same as squats
50 x 5
80 x 5
120 x 5
145 x 5
170 x 3*PR
120 x 8
Pendley / BB Rows (Only top set): Difficult but it will didn't feel too heavy.
135 x 5
135 x 5
165 x 5
195 x 5
225 x 3*PR
165 x 8
Overall a great workout, hopefully the gains keep coming!
I was sore when starting my workout but it wore off soon after my first few sets of squats. Also I'm quite sure I'm not as fat as everyone thinks as I can actually see some abs when I'm pumped, I just think people don't know what to think when they see my pictures as Pectus Excavitum causes me to have a indented chest and a rounded stomach that it makes me appear fatter the more developed my abs become which is abnormal (when I started I had virtually no ab developement so my core appeared significanlty smaller when in reality I've only gained 2 inches on my core. (I could prove this by showing a picture with me showing how big my stomach can get)
Either way my workout went extremely well and I set 3 new pr's. I should also mention that I did all my barbell rows pendley style except for the top set which I did regular, I think alternating in this fashion I will get the most benefit.
Also I've increased my protein intake by about 100g's a day (to about 350g's total) so I should see some improvement in diet as well.
Weight: 228lbs
Squats: Hard but I definitely could of done more
45 x 5
95 x 5
140 x 5
180 x 5
220 x 3*PR
140 x 8
Bench: Same as squats
50 x 5
80 x 5
120 x 5
145 x 5
170 x 3*PR
120 x 8
Pendley / BB Rows (Only top set): Difficult but it will didn't feel too heavy.
135 x 5
135 x 5
165 x 5
195 x 5
225 x 3*PR
165 x 8
Overall a great workout, hopefully the gains keep coming!
ximor said:Sculelos could you please list your diet? You probably just added two shakes to your diet but im just curious on a 6-7k calorie diet
Alright... here is what I ate yesterday... it's was a little dirtier then normal but still is still fairly typical
1/2 Gallon Milk: 1040 Cals, 64g's protein
4 Scoops weigh protein = 480 cals, 96g's protein
2 Cups yogurt = 360 cals, 16g protein
2 Chicken Sandwiches = 900 cals, 42g's protein
1 Meatball Sandwich = 800 cals, 37g's protein
3 Glasses of Apple/Orange Juice = 480 cals, 4g's protein
4 Poptarts, 1 Pop (Crappy I know but gets my energy up) = 1000 cals, 8g's protein
1 Pizza, 2100 Calories, 80g's protein
1 Hershey's Bar + Rice Crispy's Treat: 500 cals, 5g Protein
So yesterday I ate a total of 7660 Calories with 352g's of protein, and not counting but it was definitely somewhat high in fat as well. If you know any ways to significantly improve my diet without costing me too much money I'm up for it. I already spend around 250$ a month on food so I'm kinda trying to control it a little.
There are real simple, easy, and cheap ways to improve your diet.
Super cheap meal sources: Brown Rice, Cans of tuna, Oatmeal, Eggs.
Ok, I can't think of anything else cheap actually hahaha but these are damn cheap.
Super cheap meal sources: Brown Rice, Cans of tuna, Oatmeal, Eggs.
Ok, I can't think of anything else cheap actually hahaha but these are damn cheap.
Azinine
New member
skyflyer231 said:
The more I think about it, the more it seems like it may be BS, but a buddy of mine told me that if you eat too many cans of tuna that you could get mercury poisoning. Any truth to this? He claims to personally know a guy who had this happen to him. I think he said the guy was eating a can a day...
Azinine
New member
Found this article:
http://www.t-nation.com/readArticle.do?id=753983
From the article:
In summary:
• The science shows that there's no reason bodybuilders should cut tuna out of their diets due to the current mercury scare.
• One can of chunk lite a day is a reasonable and safe intake for a 200-pound man without risking any health problems.
• If you want to eat more tuna now, make sure to increase your consumption over the course of several weeks so your kidneys can adjust.
• Adding 1.5 grams of NAC to your diet is a good idea if you eat a lot of tuna. This will help keep your glutathione stores full and your liver healthy.
In short, don't worry too much about tuna consumption. If you are worried, play it safe and adopt the recommendations above.
http://www.t-nation.com/readArticle.do?id=753983
From the article:
In summary:
• The science shows that there's no reason bodybuilders should cut tuna out of their diets due to the current mercury scare.
• One can of chunk lite a day is a reasonable and safe intake for a 200-pound man without risking any health problems.
• If you want to eat more tuna now, make sure to increase your consumption over the course of several weeks so your kidneys can adjust.
• Adding 1.5 grams of NAC to your diet is a good idea if you eat a lot of tuna. This will help keep your glutathione stores full and your liver healthy.
In short, don't worry too much about tuna consumption. If you are worried, play it safe and adopt the recommendations above.
skyflyer231 said:
Yeah, I have eaten all of things you mentioned before and I actually like it all. Hmm come to think of it I'm not so sure why I stopped really. Normally I don't eat too much junk but I have an extremely physical job and without a huge amount of calories I simply can not function, I guess I just got lazy with my diet but I'll try to fix it up some.
Sculelos said:
A couple of things i do when i was bulking where to make a beefer shake.
Milk
1 banana
4 scoops protein powder
2 tblsp peanut butter
2 scoops ice cream
I think that is what i did. If your worried about fat cut out the ice cream. I would make a huge thing of this and sip it throughout the day. At work when you don't have time to eat take a couple swigs and your getting cals and protein all day. Just make sure you finish it.
ximor
Member
Extremely physical job...
Whole Wheat
Swiss Cheese
Turkey Breast or Chicken Breast
Two packed sandwiches can deliver those calories without the excess garbage.
Anyone can prepare these in 10 minutes and its completely good for you. You just gotta get into the habit of wanting to do it.
24/7
Whole Wheat
Swiss Cheese
Turkey Breast or Chicken Breast
Two packed sandwiches can deliver those calories without the excess garbage.
Anyone can prepare these in 10 minutes and its completely good for you. You just gotta get into the habit of wanting to do it.
24/7
Your diet is never so large that it only needs candy to help you function 
7000 is way too much.
eat more meals and space them out. wake up and have a large breakfast with some protein, whole wheat bread, eggs, oatmeal and complex carbs, then eat something every 1.5 hr or 2 hrs. heres what i usually eat.
10am breakfast - oatmeal with 2 scoop of natural pb, 24g protein shake, 1 piece of whole wheat toast and two eggs
12pm - 32 almonds, 32 blueberries
130pm - workout
300pm - 24g protein shake
5pm - 24g can of albacore tuna, activa yogurt
7pm - cup of spinach and half a chicken breast
9pm - 2 cups of cottage cheese and two slices of turkey breast
11pm - 24g protein shake
drink more water throughout the day and that will make you less hungry
also eating larger meals will make it harder for you to lose bodyfat and slow down your metabolism.
make sure your form in every exercise excels also.
best of luck man!!!!
eat more meals and space them out. wake up and have a large breakfast with some protein, whole wheat bread, eggs, oatmeal and complex carbs, then eat something every 1.5 hr or 2 hrs. heres what i usually eat.
10am breakfast - oatmeal with 2 scoop of natural pb, 24g protein shake, 1 piece of whole wheat toast and two eggs
12pm - 32 almonds, 32 blueberries
130pm - workout
300pm - 24g protein shake
5pm - 24g can of albacore tuna, activa yogurt
7pm - cup of spinach and half a chicken breast
9pm - 2 cups of cottage cheese and two slices of turkey breast
11pm - 24g protein shake
drink more water throughout the day and that will make you less hungry
also eating larger meals will make it harder for you to lose bodyfat and slow down your metabolism.
make sure your form in every exercise excels also.
best of luck man!!!!
al420 said:
yup! Also, why tell someone who is trying to gain weight that they are eating too much and need to eat less???? WTF?
Eat as much as you can Sculelos, then eat some more buddy!!!! Keep eating and getting stronger and don't worry about a thing as long as you are progressing. You can diet down once you hit 320 lbs. Then you'll blow everyone away.
You'll look "fat"
like this one day...
and after dieting for a few weeks you'll look like this...
That's Dave Gulledge. A powerlifter. He used to post here actually (dg21). He was about 320 lbs. in the first pic and about 265 (carb depleted) in the second pic. I think he's around 6 ft. tall. Benches over 700. These pics were all over the boards about 3 years ago.
Hope this inspires you Sculelos.
Another thing to all the volume "magazine" routine guys. Dave built his physique using heavy weight on compound lifts. Look at his arms... They are proportional to his body. I doubt he did 21's and drop set dumbell curls compound setted with 1 arm isolation cable curl bull shit. Stick to the basics and blow by all the misinformed people of our generation.
ceo said:
Yes, i know this but i was making the point that he attained all that muscle with the big lifts and is proportional when dieted down. That family does have some great genetics to boot. His little brother deadlifted in the 800's i want to say when he was 19. Smoked it too
dolf215 said:
Yep. There are old threads here talking about Dave benching 700. There's one about Kyle (his brother) and about 4 other guys in a "race to 500" (bench). There's another thread about Kyle pulling 800 lbs. @19 yrs. old. He also benchd 510 in the same thread.
David Gulledge definitely had an impressive transformation. I want so badly to get back to the gym but I got something simular to bronchitis right now although I don't think its that. Either way I'm hacking up green shit and my nose is running like no other. It's making me feel like crap.
I will keep going, I've just been stuck with a bad string of events in the past few months that has been messing me up. I'm sure everything will get back on track soon as I can't possibly keep getting hit with sickness and other things beyond my control.
The will to persevere under crappy circumstances is sometimes a very important quality to have.
I will keep going, I've just been stuck with a bad string of events in the past few months that has been messing me up. I'm sure everything will get back on track soon as I can't possibly keep getting hit with sickness and other things beyond my control.
The will to persevere under crappy circumstances is sometimes a very important quality to have.
dolf215 said:
Add some oats to that and that is a bad ass weight gainer shake.
Haha, I didn't read the measurements Dolf posted. I actually don't recommend that. Just the ingredients.
I'd go:
1 banana
2 scoops protein
1 tablsepoon pb
1 scoop ice cream
1/2-1 cup of oats
I'd go:
1 banana
2 scoops protein
1 tablsepoon pb
1 scoop ice cream
1/2-1 cup of oats
skyflyer231 said:
Sounds good, or rather both of yours sound good... I'll just have to find what I need more, aka add Peanut butter if I need more calories/fat, oats for carbs, and whey for protein.
Now if I can get over this damn sickness. I got some form of a bronchitic infection and I've been coughing up green crap... I am definitely recovering form it however as the cough has become much less severe and my throat is barley sore now. Voice is mostly returned to normal but still a bit groggy. I have been drinking a lot of tea and trying to get in a decent amount of food but I'm failing, probably only getting around 4,000 calories in a day or so which isn't horrible when sick but I probably have lost some weight.
Either way I'm sure I'll recover soon enough.
Workout #19 7-3-08 W7D1
Well I finally recovered from the nasty sickness thats been messing me up for awhile and felt good enough to go to the gym today. Not sure if I was too smart but I pretty much just tried a full blown workout... lets say I deteriorated a bit due to the sickness and heavy weight loss however I'm confident I'll return very fast and start topping my prior top lifts very soon. In fact today I actually got one pr although it was damn hard.
Either way I'm glad that I'm not dead and back into the action. Although I'm already very sore, I won't be able to return to the gym until July 7th so hopefully I will be recovered by then.
Weight: 218lbs
Squat: Incrudably difficult, barley got my last rep up and probably would of collapsed if I tried to do another.
50 x 5
100 x 5
140 x 5
180 x 5
220 x 4 *PR
Bench: Was having lots of difficulties on my top set(s).
45 x 5
75 x 5
105 x 5
140 x 5
170 x 1
170 x 1
165 x 1
155 x 2
Pendley Rows: Couldn't get into position due to leg soreness so I stretched them out a bit then tried again. I actually got into position and did all pendley rows. Didn't really feel like pushing these too much after having troubles on both the bench and squat. Needless to say these where hard to perform today because of my leg soreness.
135 x 5
135 x 5
155 x 5
155 x 5
165 x 5
Still a great return workout, hopefully I can follow it up with another good one on Monday.
Well I finally recovered from the nasty sickness thats been messing me up for awhile and felt good enough to go to the gym today. Not sure if I was too smart but I pretty much just tried a full blown workout... lets say I deteriorated a bit due to the sickness and heavy weight loss however I'm confident I'll return very fast and start topping my prior top lifts very soon. In fact today I actually got one pr although it was damn hard.
Either way I'm glad that I'm not dead and back into the action. Although I'm already very sore, I won't be able to return to the gym until July 7th so hopefully I will be recovered by then.
Weight: 218lbs
Squat: Incrudably difficult, barley got my last rep up and probably would of collapsed if I tried to do another.
50 x 5
100 x 5
140 x 5
180 x 5
220 x 4 *PR
Bench: Was having lots of difficulties on my top set(s).
45 x 5
75 x 5
105 x 5
140 x 5
170 x 1
170 x 1
165 x 1
155 x 2
Pendley Rows: Couldn't get into position due to leg soreness so I stretched them out a bit then tried again. I actually got into position and did all pendley rows. Didn't really feel like pushing these too much after having troubles on both the bench and squat. Needless to say these where hard to perform today because of my leg soreness.
135 x 5
135 x 5
155 x 5
155 x 5
165 x 5
Still a great return workout, hopefully I can follow it up with another good one on Monday.
Workout #20 7-7-08 W7D1
Well I decided to repeat last workout to correct my schedule and to repeat the failed lifts with a 10% approx load reduction.
Everything went fine, but I was still a little sore. Otherwise I'm just eating large amounts of food and trying to gain some weight. I'm at the point where I don't care if I get a little fat, I just need to add a lot of muscle fast.
Weight: 221lbs
Squats:
50 x 5
80 x 5
120 x 5
160 x 5
200 x 5
Bench:
45 x 5
75 x 5
105 x 5
135 x 5
155 x 5
Pendley Rows:
135 x 5
135 x 5
155 x 5
155 x 5
175 x 5
Well I decided to repeat last workout to correct my schedule and to repeat the failed lifts with a 10% approx load reduction.
Everything went fine, but I was still a little sore. Otherwise I'm just eating large amounts of food and trying to gain some weight. I'm at the point where I don't care if I get a little fat, I just need to add a lot of muscle fast.
Weight: 221lbs
Squats:
50 x 5
80 x 5
120 x 5
160 x 5
200 x 5
Bench:
45 x 5
75 x 5
105 x 5
135 x 5
155 x 5
Pendley Rows:
135 x 5
135 x 5
155 x 5
155 x 5
175 x 5
Workout #22 7-11-08
I didn't really feel sore today but everything still took a considerable effort to get done. I hit target weight and reps on everything though so it was a good workout.
Weight: 223lbs
Squats:
45 x 5
85 x 5
125 x 5
165 x 5
205 x 3
125 x 8
Bench:
50 x 5
70 x 5
100 x 5
130 x 5
160 x 3
100 x 8
Pendley Row
140 x 5
140 x 5
140 x 5
160 x 5
180 x 3
140 x 8
I didn't really feel sore today but everything still took a considerable effort to get done. I hit target weight and reps on everything though so it was a good workout.
Weight: 223lbs
Squats:
45 x 5
85 x 5
125 x 5
165 x 5
205 x 3
125 x 8
Bench:
50 x 5
70 x 5
100 x 5
130 x 5
160 x 3
100 x 8
Pendley Row
140 x 5
140 x 5
140 x 5
160 x 5
180 x 3
140 x 8
Workout #23 7-14-08 W8D1
Hit targets on everything and the workout seemed much less demanding then last week. Great workout.
Note: This actual workout was done about 14 hours ago I just couldn't post it due to the server being down.
Weight: 223lbs
Squats:
45 x 5
95 x 5
135 x 5
170 x 5
205 x 5
Bench:
50 x 5
80 x 5
110 x 5
140 x 5
165 x 5 (Actual six reps but last on the spotter helped so it didn't count officially)
Pendley Row:
140 x 5
140 x 5
140 x 5
160 x 5
180 x 5
Hit targets on everything and the workout seemed much less demanding then last week. Great workout.
Note: This actual workout was done about 14 hours ago I just couldn't post it due to the server being down.
Weight: 223lbs
Squats:
45 x 5
95 x 5
135 x 5
170 x 5
205 x 5
Bench:
50 x 5
80 x 5
110 x 5
140 x 5
165 x 5 (Actual six reps but last on the spotter helped so it didn't count officially)
Pendley Row:
140 x 5
140 x 5
140 x 5
160 x 5
180 x 5
Workout #24 7-17-08
More progression. My weight is going back up again so that makes me happy. I'm seriously dead set on 250lbs before the end of this year fat or not, I don't care as my body will naturally lean out on it's own if I stray from my diet for very long. I am just ready to get really strong and don't mind if I get a little fat to get there.
Also I changed from working out in my regular work shoes to working out in cleats since they offer much better heal support and stability, my first workout in them went flawlessly.
Also I set a personal best in the deadlift at 285lbs for 5 reps today... excellent I say, shouldn't be too long before I'm pulling some serious weight on these. (Just give me 6 months to a year)
Weight: 226lbs
Squats:
45 x 5
85 x 5
125 x 5
125 x 5
Military Press:
45 x 5
65 x 5
85 x 5
105 x 5
Deadlift:
135 x 5
185 x 5
235 x 5
285 x 5 *PR
More progression. My weight is going back up again so that makes me happy. I'm seriously dead set on 250lbs before the end of this year fat or not, I don't care as my body will naturally lean out on it's own if I stray from my diet for very long. I am just ready to get really strong and don't mind if I get a little fat to get there.
Also I changed from working out in my regular work shoes to working out in cleats since they offer much better heal support and stability, my first workout in them went flawlessly.
Also I set a personal best in the deadlift at 285lbs for 5 reps today... excellent I say, shouldn't be too long before I'm pulling some serious weight on these. (Just give me 6 months to a year)
Weight: 226lbs
Squats:
45 x 5
85 x 5
125 x 5
125 x 5
Military Press:
45 x 5
65 x 5
85 x 5
105 x 5
Deadlift:
135 x 5
185 x 5
235 x 5
285 x 5 *PR
Workout #25 7-21-08 W9D1
No new pr's today but I feel that my strength is basically 100% recovered from what it was before I got sick a few weeks ago. Now I must get even stronger.
Weight: 225lbs (Getting back up there)
Squats:
50 x 5
90 x 5
130 x 5
170 x 5
210 x 5
Bench: Somewhat angry that I failed my target of 170lbs for 5 reps, that means I must reset it 10% so back down to 155lbs for the time being... sigh, I'll nail it when I'm back up to it in a month.
45 x 5
75 x 5
105 x 5
135 x 5
170 x 3
165 x 1
Pendley Row: these seemed easier for some reason, maby I'm getting used to them.
135 x 5
135 x 5
155 x 5
165 x 5
185 x 5
No new pr's today but I feel that my strength is basically 100% recovered from what it was before I got sick a few weeks ago. Now I must get even stronger.
Weight: 225lbs (Getting back up there)
Squats:
50 x 5
90 x 5
130 x 5
170 x 5
210 x 5
Bench: Somewhat angry that I failed my target of 170lbs for 5 reps, that means I must reset it 10% so back down to 155lbs for the time being... sigh, I'll nail it when I'm back up to it in a month.
45 x 5
75 x 5
105 x 5
135 x 5
170 x 3
165 x 1
Pendley Row: these seemed easier for some reason, maby I'm getting used to them.
135 x 5
135 x 5
155 x 5
165 x 5
185 x 5
Workout #28 8-11-08 w10 d1
Finally got back to the gym today. I actually did lift last week but I wasn't connected to the net so I couldn't put write in in my log, it was nothing special though just my normal monday workout at 75% of my 5 rep maxes. This week I bumped it up a little so I'm now at around 80% load. I'm just trying to fix my diet so that I can get back to gaining. Anyways here is todays workout.
Weight: 226lbs
Squats:
45 x 5
95 x 5
135 x 5
160 x 5
185 x 5
Bench:
50 x 5
70 x 5
100 x 5
120 x 5
140 x 5
Pendley Row
140 x 5
140 x 5
140 x 5
150 x 5
150 x 5
Finally got back to the gym today. I actually did lift last week but I wasn't connected to the net so I couldn't put write in in my log, it was nothing special though just my normal monday workout at 75% of my 5 rep maxes. This week I bumped it up a little so I'm now at around 80% load. I'm just trying to fix my diet so that I can get back to gaining. Anyways here is todays workout.
Weight: 226lbs
Squats:
45 x 5
95 x 5
135 x 5
160 x 5
185 x 5
Bench:
50 x 5
70 x 5
100 x 5
120 x 5
140 x 5
Pendley Row
140 x 5
140 x 5
140 x 5
150 x 5
150 x 5
I know I'm necroing and old thread by myself but I wanted to let people know that I'm still alive and kicking. I just stopped posting here and took a break from the gym due to work and other things.
While I can't confirm that I'll regularly post here again for quite some time I can say that I have still been bulking and working out with lightweight. I'm now about 245lbs and am ramping up in the gym again.
It might be crazy but my ultimate goal is 300 lbs and I am trying to get there in 2.5 years.
Thanks that is all, and I will consider making an update thread. One that updates my progress not per workout, but a weekly update could be easily doable.
While I can't confirm that I'll regularly post here again for quite some time I can say that I have still been bulking and working out with lightweight. I'm now about 245lbs and am ramping up in the gym again.
It might be crazy but my ultimate goal is 300 lbs and I am trying to get there in 2.5 years.
Thanks that is all, and I will consider making an update thread. One that updates my progress not per workout, but a weekly update could be easily doable.
245!! Shit son, that's awesome! You got pics?
Using lightweight huh? So I guess you're not doing the 5x5 anymore? When did you stop doing the 5x5 and what are you doing now? Seeing as how you're 20 lbs heavier than when you last posted, I take it you're still eating a shit ton of food?
Good to see you bro. Glad to hear you're still at it at least what your schedule will allow. Life can get us all very busy at times, but the important thing is to still make some time and do what we can.
This log and your other old one are still great examples for newer lifters.
I've been eating 5,000+ calories a day easy. Work has been eating all my time but now that I'm at a decent bodyfat level my energy levels are up again and I can return to workout more. I'm likely to never go below 15% bodyfat as I aspire to be strong and keep my endurance up, both of those things need a decent bodyfat to acquire. Either way I may get a picture up soon although I don't think I've changed much. I need a massive amount of weight to make a difference on me.
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