15 week 5x5

[hathy477]

i've been doing the legs/push/pull routine for a while now with good results, but they have been flatlining as of late so i decided to drastically change my training and get my diet where it needs to be so i will start keeping a log like i should have been doing all along

heres the link to the site i found this program on http://www.geocities.com/elitemadcow...Linear_5x5.htm

Exercise Sets x Reps Details

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

any comments or advice is welcomed i'll start this in about 45 minutes when my food is settled (2 cups of milk and 2 pieces of hearty german wheat bread, (1.5g fat 20g carbs 4g protein each)

supps: muscle milk before bed every night until it runs out...mmmm delicious muscle milk.....
cytogainer post workout only
fish oils and a multi

[theara]

whoa squats three times a week sounds crucial. it should give you results in the beginning, but i don't know about weeks later

[hathy477]

yea i thought it was a typo when i first read it, but the author goes on to explain how and why it will work...i think i will give two days rest between workout1 and workout 2 and then go with one day between 2 and 3 since the number of sets decreses in workout 2 and again in 3

anyways, heres how my first workout went:
SQUATS: 200x5, 220x5. 220x5. 220x5. 220x5

INCLINE BENCH: 160x5. 160x5. 160x5 160x5 160x4

BB ROW: 130x5 150x5 140x5 140x5 140x5

i didnt do the abs or the hypers because i cant do hypers in my home gym and since this was my first day figuring out a new routine i ended up spending over an hour lifting which is just too long IMO, friday i will lift again

also, i found some of my old metallica cd's....awesome to work out to

[hathy477]

diet for 8/22
meal 1: chicken sausage, 2 cups milk, 2 tbsp PB, 2 slices toast (790 cals)
meal 2: cheeseburger (500 cals?)
meal 3: grilled cheese and 2 cups milk (480)
meal 4: 2 slices bread, 2 cups milk (300)
meal 5: cytogainer: (580) (Post WO only)
meal 6: ice cream after driving range not really a meal i kno, but i dont kno the calories
meal 7: muscle milk (640)

so about 3,400 cals on the day...it would be great if i could keep this up

diet for 8/23
meal 1: chicken sausage, 2 cups milk, 2 slices toast (600)
meal 2: bagel and cream cheese (350)
meal 3: cheese ham turkey roast beef sandwich (400???)
meal 4: some crackers and cheese (250)
meal 5: pasta, meatballs, green beans (500?)
meal 6: honey BBQ chicken wrap and fries at 99 (500)
meal 7: muscle milk (640)

about 3,200 cals on the day...i really didnt feel like i ate enough tho...eating right is more difficult than training IMO

[PhiSigPhi]

YEs, eating is a *****!

When I'm at home, I actually plan my meals out for the week so I can calculate my intake and prepare anything I can prepare on sundays. it works out reallly well!

[hathy477]

Originally Posted by PhiSigPhi

YEs, eating is a *****!

When I'm at home, I actually plan my meals out for the week so I can calculate my intake and prepare anything I can prepare on sundays. it works out reallly well!

damn, i wish i was that focused!

heres the diet for today 8/24

meal1: pancake, breakfast sandwhich (2 eggs, 2 slices toast, 1 slice cheese) (500?)
meal 2: this was only about 30 minutes after breakfast but i had a huge spoonful of PB and 2 cups milk (350)
meal 3: large cheese steak sub (who knows, i'll call it 600)
meal 4: PB sandwhich and a banana (475)
meal 5: salsa chicken and rice (didnt eat very much of it, so about 300)
meal 6: pasta and meatballs (450)
meal 7: muscle milk (640)

calorie total est. 3,300 not a bad day

[hathy477]

well the day started off alright
meal 1: chicken sausage, milk, PB, kashi go lean crunch (750)
meal 2: ham and cheese, banana (400)
meal 3: turkey and cheese, apple (400)
workout: squats 4x5 at 220 i couldnt finish any other exercises because my right arm is still in a lot of pain and i dont want to injure it again....last sunday, i engaged in what i thought was a friendly arm-wrestling contest with some1 who knows how to do it (i do not!) and he came pretty damn close to breaking my arm (i am beginning to think he meant to) but the bone cant support any weight on presses and i dont want to test it with pulls
meal 4: cytogainer (350)
meal 5: sausage, chicken, onion, pepper and cheese calzone, boy was it good, no idea how many cals tho probably (700?)
it kinda goes downhill here....my friends are leaving for college this week so we got together and got wasted....i didnt count how many bud lights i had but probably 8-10, then just drank lots of water before i went to sleep

2,600 food calories and probably 1,000+ liquid calories

this isnt an ordinary day for me and i kno how bad it is for my gains/liver but every now and then its fun to get drunk with my friends

[hathy477]

diet for 8/26
meal 1: sausage and cheese omlette with potatos and toast (600)
meal 2: ham turkey and cheese sandwich x 2 and milk (600)
meal 3: ham turkey and cheese at bear rock cafe (350) only had half sandwich
meal 4: cheeseburger pizza at joes bar and grille (totally sucked, 500)
meal 5: muscle milk (640)
only about 2,600, not the best of days

diet for 8/27
holy crap didnt wake up until 11:45, i hate sleeping that late but i needed to make up for the 5 hours of drunken sleep the night before
meal 1: 2 egg and cheese sandwhiches (600)
meal 2: other half of ham turkey cheese sadwhich and milk (500)
meal 3: ???i forget hahaha we'll call it (400)
meal 4: cheeseburger potato salad, tried a steamer and a bite of lobster...didnt much care for them ((600)
meal 5: PB oatmeal and milk (500)
meal 6: muscle milk (640)
3,250 cals on the day..still like to eat more

[hathy477]

diet and training for 8/28
meal1: chicken sausage, kashi go lean crunch, PB, milk (700)
meal 2: ham and cheese sandwich (350)
meal 3: cheeseburger and banana, odd combo i kno (500)
meal 4: about 5 hours after meal 3 unfortuantely...hot dog, veggies and veg dip, milk and PB (600)
WORKOUT
Squats 230x5x5
Decline Bench 190x5, 190x4, 185x3, 185x5, 185x4
BB Rows, 150x5, 150x5, 150x5, 155x5, 155x5
meal 5: cytogainer shake (600)
meal 6: big ham and cheese omlette, fruit salad (500)
meal 7: muscle milk (650)

3,900 on the day...i'm pretty happy with that, woulda liked to have gotten in another meal between 3 and 4, i'll have to plan better for tomorrow, good workout too, i was happy with the squats, i'm getting much stronger in my legs which was once a weak area for me, declines were a bit weak but i havent done them in a few weeks, looking to eat big again tomorrow and get in a good nights sleep

[hathy477]

last few days have been crap...i had my first jujitsu lesson and absolutely loved it, but my right arm was killing me at the end...i just aggrivated an annoying arm-wrestling injury from a couple weeks ago and my dr. says i pulled a muscle...i got a little discouraged and couldnt make up my mind on what i was gonna do until about 2 hours ago so i just ate like ****

i am gonna take 2-3 weeks off from upper body lifting until my arm is better, but i will continue with a bulking diet and legs 3 days per week

squats: 230x5x5
lunges: 140x10, 140x8
abs

not a bad workout...diet to come tonight

[hathy477]

diet for 9/1

meal 1: milk, toast PB and a banana (600)
i honestly forget what i ate for most of my meals but i had a huuuge omlette and milk and salad with my gf for dinner and a protein shake before bed...kind of a weak day so i'll call it 2700


i really need to get more serious about this

diet for 9/2
meal 1: toast, PB, milk, banana (600)
meal 2: crackers, cottage cheese, walnuts, milk (650)
meal 3: butt load of wheat pasta, milk, 2 eggs, PB (750)
meal 4: blended oats, PB and milk (650)
meal 5: cereal, pasta, walnuts, milk (600)
meal 6: muscle milk (640)
3890 total cals on the day

[MATT15]

hey, just to say i was using that same routine but iv jus decided to lift what i can as heavy as i can. I found the calculator was too inflexible. Some days i failed to meet the set lifts and others i did 12 reps with the weight i should only have been able to do five with.

All the same the concept is a very good one that works for me atleast so good luck and hope your arm gets better soon

[hathy477]

Originally Posted by MATT15

hey, just to say i was using that same routine but iv jus decided to lift what i can as heavy as i can. I found the calculator was too inflexible. Some days i failed to meet the set lifts and others i did 12 reps with the weight i should only have been able to do five with.

All the same the concept is a very good one that works for me atleast so good luck and hope your arm gets better soon

thanks matt, yea i dont use the calculator, i am just going with what i can do for 5x5 and i'll bump up the weight every week


diet 9/3
meal 1: 4 eggs, toast, banana (500)
meal 2: muscle milk (640) i will finish off the rest of my muscle milk during the day rather than before bed because i talked to a guy at gnc (not the average gnc tard, but some1 who actually knows what hes talking about and wont try to sell you anything he can) and he brought it to my attention that the fat in muscle milk that many peple have the impression of as being ALL MCT's, is more like 2/18grams MCT's...might not be an exact number, but i'd rather not take the chance of harming my circulatory system
meal 3: toast, PB, milk (550)
meal 4: chimichuri steak/ chicken waco, delicious biscuits (the delicious mexican restaurant did not give the nutrition facts but i ate a lot so i imagine it was about 600-700)
meal 5: walnuts, cereal, milk (550)

[hathy477]

diet for 9/4
meal 1: 4 eggs (2 whole, 2 whites) toast/PB (650)
meal 2: muscle milk (640)
meal 3: tuna sandwhich (300)
meal 4: crackers/cheese, milk (500)
meal 5: steak, brown rice, rice pilaf, milk (650)
meal 6: milk, PB, brown rice (600)

3,350...kinda weak

[hathy477]

diet for 9/5
meal 1: ham, 4 eggs, 1 cup oatmeal (650)
meal 2: brown rice/rice pilaf, steak, milk (600)
meal 3: toast, walnuts, milk, cheese (700)
meal 4: toast, cheese, english muffin, PB (740)
meal 5: muscle milk, just one scoop (500)

3,200 cals...meh

[hathy477]

diet for 9/6 (first day of classes)
i took creatine mono becuase i wanted to start that up again, but my stomach was not sitting well and i couldnt eat a very large breakfast...i felt a little woozy all morning...no more mono for me
meal 1: toast, cheese, eggs, (480)
meal 2: tri-o-plex bar (a gross 300 cals...didnt even finish)
meal 3: grilled cheese, milk, PB (690)
meal 4: chicken, potatoes, broccoli (550)
workout
squats (i went a couple inches deeper than normal, it seems as though i've found a good groove at this depth) 230x5x4, 230x3(almost didnt make it up haha)
extensions: 120x10x3
abs
meal 5: cytogainer and walnuts (500)
meal 6: oatmeal, milk, PB (650)

3,180 cal total...not so hot

[hathy477]

diet for 9/7
meal 1: ham, pancake, egg/cheese sandwhich (650)
meal 2: PB sandwhich and apple (400)
meal 3: turkey and cheese sand, banana (450)
meal 4: chicken and cheese sand, milk (500)
meal 5: ham, potatoes, broccoli, milk (600)
meal 6: chicken and cheese sand, milk (500)
meal 7: milk, PB, banana (500)

3,600 cals, a bit more like it!

[hathy477]

diet for 9/9
meal 1: milk, PB sandwhich (550)
meal 2: muscle milk (640)
meal 3: cheesesteak (700)
meal 4: half chicken and sausage calzone (400)
meal 5: other half (400)
meal 6: milk and PB (450)

total: 3,140....meh

in good news tho, i was able to work out my upper body again...i took advantage of being at the gym at my gf's college and used the olympic bar to try and max out at 225 on the bench and i got it!! migh tnot have been a good idea to go balls to the wall after coming off 3 weeks due to injury, but damn it felt good to get that!