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06-26-2009, 08:34 PM
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June Week 4 Friday
Great workout today.
[b]Squat[/B5x115 5x140 5x170 5x190 5x230 8x170 Bench Press 5x95 5x120 5x145 5x170 3x200 8x145 Bentover Row 5x75 5x95 5x110 5x130 3x155 8x110 Dips BWx10x3 No dip belt at my gym so I might purchase one at a used equipment store. Also, by 10 my pinky in my left hand becomes numb. Somehow I am pinching some nerve and it sucks. ez-curls- 3x8 50lbs+bar (it was a thick bar so I don't know if it weights more.) one armed tricep extensions (free motion machine) 50x8, 60x8, 60x8 Will be gone in Jamaica next week! See you all after the holidays.
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse 
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07-06-2009, 08:31 PM
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July Week 1-Muscle Building
This is the first official week of my muscle building. I am doing Madcow's 5x5. I did the first week before I went to Jamaica just to see how the weights felt and I think its perfect. I probably put on 3-5lbs in Jamaica but whatever. It's my only vacation until Christmas time. I needed to relax and I did.
Here is my workout. Monday Squat 5x115 5x145 5x175 5x200 5x230 Bench Press 5x100 5x125 5x150 5x175 5x200 Bentover Row 5x75 5x95 5x115 5x135 5x155 Also went to the driving range today to hit a bucket of balls. I hit 108 balls and for some odd reason, my drives were about 75% straight...which is really good for me. I was hitting 200+ yard drives. I know that's not great or anything but it's a big change for me without having practiced since my last 18 holes. I hope everyone's 4th was a good time! Peace
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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07-08-2009, 07:31 AM
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July Week 1 Wednesday
Working out in the morning now. Wake up at 6ish, cram down a cliff bar, hit the gym, then drink a double whey shake with 8 oz milk and frozen strawberries, 2 hardboiled eggs and a handful of mixed nuts. This will be my workout day pre/post workout meals and breakfast.
Workout: Squat 5x115 5x145 5x175 5x205 Incline Bench 5x95 5x115 5x135 6x155 Deadlift 5x145 5x175 5x205 5x235 3 sets of ball crunches Good workout. I know its the easy one today. Hopefully I keep increasing weights every week. I don't think I've reached my true worksets yet, but I'd rather ease into it then kill myself and die off. Off to work.
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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07-11-2009, 06:41 PM
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July Week 1 Saturday
Great workout today. Drank half a iced mocha with whey b4 my workout. I had so much energy that I think when I workout in mornings, I'm going to down a small cup of coffee. I've never been a coffee drinker, but if I keep it to 8oz cup 3 times a week, I don't think I'll get used to the cafeine.
Squat 5x115 5x145 5x175 5x200 3x235 8x175 Very easy and I'm pretty happy. I think I could have busted out 2 more at least. Bench Press 5x100 5x125 5x150 5x175 3x205 8x150 Pretty easy again. Bentover Row 5x75 5x95 5x115 5x135 3x155 8x115 Dips BWx10x3 Pinching was much better this time. I took a different grip. Will be ordering a Dip belt offline this week. I tried to buy one but it was laround ike $60. I know I can get one online for like $30. Super setted these so I could get out of the gym faster. ez-curls- 3x8 55lbs+bar (it was a thick bar so I don't know if it weighs more.) one armed tricep extensions (free motion machine) 50x8, 60x8, 60x8 Overall, I'm very happy with the workout considering I got hammered last night. I haven't gotten hammered in a while so it's all good. I love this program so far!
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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07-13-2009, 12:02 PM
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July Week 2 Monday
Got a coffee make Sunday to drink a cup (8oz) before I workout in the morning. It has made a huge difference in my energy level.
Squat 5x120 5x150 5x180 5x210 5x235 Bench Press 5x100 5x125 5x150 5x175 5x205 Bentover Row 5x85 5x100 5x115 5x135 5x155 I just feel tighter all over. I'm not sure if I'm putting on muscle mass or not, but I am certainly increasing my strength. I don't think I'm adding much weight to the scale, but the fact I am taking in 3k cals a day makes me feel liek I might be dropping some fat and putting on muscle. Time will tell!
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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07-14-2009, 08:38 AM
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I've been feeling the same but like you said, my strength has gone up as well. Way to go, keep it up. Secretly, well not so secret anymore, I'm basically working to keep up with you since you seem to be nearer to my stats than anyone else on here.
__________________
Everyone else prays for their load to be lighter, the determined pray for a stronger back.
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07-14-2009, 09:15 AM
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Yeah, it's almost like having a workout partner. I keep up on your log too. I noticed this morning that I haven't gained any inches on my waist but I've put on like 3lbs and I've been eating about 600-1000 more cals a day. It's good stuff. I'm going to ride this as far as I can. Keep it up, you feeling any better?
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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07-14-2009, 09:22 AM
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Yeah, I got sidetracked this weekend with family drama (basically on my workout day I had to babysit for he duration). But my back feels better, I've been testing it to see where it can go, in fact having been off legs I went back and was able to do more all over again. I may pick up with the 5x5 next week since this week I'm cramming 2 days in a row I don't want to overwork myself. Probably gonna start back up on saturday (today is push w/ light legs, tomorrow is pull). But I've been noticing that while I'm not gaining weight, I'm gaining strength and losing a little BF while I'm at it as well. I'm gonna have to pick it up if I'm gonna keep up lol.
__________________
Everyone else prays for their load to be lighter, the determined pray for a stronger back.
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07-15-2009, 11:56 AM
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July Week 2 Wednesday
Had to get up at 5AM today to workout due to a performance manager meeting at 8AM. No biggie. Workout was quick and easy. Felt real good on the deadlifts. I actually think I did 6, but I lost count. My gym has the weights with the flat edges on it so I have to reset a lot b/c it rolls into a weird position. I must look like an idiot but oh well.
Workout: Squat 5x120 5x150 5x180 5x180 Incline Bench 5x100 5x115 5x135 5x155 Deadlift 5x150 5x185 5x215 5x245 3 sets of 30 ball crunches Can't wait til Friday to go up more in weight. It won't be long b4 I reach my PR levels for my heaviest/best lifts ever. I'd say about 4 more weeks.
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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07-17-2009, 09:30 AM
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July Week 2 Friday
Went in the morning even though I only got 5 hours of sleep and drank a lil' bit last night. Still have a great workout!
Squat 5x120 5x150 5x180 5x210 3x245 8x180 Excellent this morning. I'll be at my 5 rep max next week and start hitting new PR's in no time! Bench Press 5x100 5x125 5x150 5x175 3x210 8x150 Pretty easy again. Bentover Row 5x75 5x100 5x115 5x135 3x160 8x115 Dips BWx12x2 & BWx10x1 Super setted these so I could get out of the gym faster. Standing EZ curls- 80x8x2, 80x6x1 Standing EZ bar tricep ext.- 55x8x3- just getting the feel for these. Will up probably to 65 next week. Loving this workout. My quads are just busting out which is sweet. The rest of my body will follow I'm certain. Peace
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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07-20-2009, 08:15 AM
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July Week 3 Monday
Another 6:15 AM workout. I love it! I can't say how much I like this workout. I feel like I am always progressing and the amount of mental power it takes to go through it is NIL!
Squat 5x125 5x155 5x185 5x210 5x245 Bench Press 5x105 5x135 5x155 5x180 5x210 Bentover Row 5x85 5x105 5x120 5x140 5x160 Weighted hypers x 2 Weighted Abs x 4 This is actually week 4 of the workout, but the 1st week I did b4 I went to Jamaica so I started on Week 2. I have at least this week +4 more but I really want to continue to do this until my Squat is 300+. If I progress weekly, I should be there by end of September. Back to work Peace
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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07-22-2009, 08:14 AM
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July Week 3 Wednesday
Another great workout this morning. This day still feels a little to light sometimes, but I know in time, even these weights will feel heavy. (actually just the BP and Squat, Deadlift was heavy haha).
Although I'm moving into the usual "personal record" area for this workout this week, I won't be actually reaching my personal records for another 3-4 weeks. I'm stronger than I've been in 2 years, but this isn't the strongest yet. Nonetheless, I'm pretty excited to get back to where I was and grow stronger than that. My big goal is squat to be 300+, deadlift 300+, and bench press 250+. I'll keep going if I'm still seeing the gains, but all of these will be +25lbs or more heavier than my strongest 5 rep lift ever. I should be there within 8 more weeks! Workout: Squat 5x120 5x155 5x180 5x180 Incline Bench 5x100 5x120 5x140 5x160 Deadlift 5x155 5x185 5x220 5x250 I realized on the squat rack area I use, there is a natural ledge at the bottom of where the "peg bars" (not sure what to call them) are. When the bar rest on it with 45's on the side, it sits above the ground about 1/4". I'm starting to use this instead of the ground b/c of the weights at my gym have flat edges. I felt like I was spending to much time make sure the bar was even to start. It went perfect and my form definitely was much better than last week. 3 sets of 30 ball crunches
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse Last edited by PhiSigPhi; 07-22-2009 at 10:40 AM.
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07-22-2009, 10:10 AM
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Hey I just realize that we are doing the same workout! You’re stats are about the same to me also! Let's make a competition out of it!
 Nah just kidding! I might start a log too but the last time I started one I forgot to update it pretty quickly loll Anyway! Good job! You're doing great!
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07-22-2009, 10:40 AM
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You can join me and Jay then...if he ever starts back on the program! lol.
I'm down to make it a friendly competition. I think after I plateau on this, I'll probably start doing HST (or maybe some other size workout) to focus more on size and then cut for the summer. EDIT: You ever go to Tremblant? Me and my buds went up there this past February for annual snowboarding trip we like to call "The a[gnar]chy Tour" haha. It was a blizzard the entire time and we almost died on the way there and on the way back lol.
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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07-22-2009, 10:57 AM
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Quote:
Ill try to start a log today if I find the time at home!
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07-22-2009, 12:04 PM
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Hey man, keep up the good work! I was just skimming through and noticed somewhere you said you didnt have a dip belt. Did you ever consider using a backpack? I've been using a backpack for dips, pullups and rackchins for quite a while now as I am poor as **** and it gets the job done. I admit after a while (especially on dips) it doesnt really work cause you can only cram so many plates in, but im sure its better than just doing them BW every workout.
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07-22-2009, 12:19 PM
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I didn't even think about that! But it's to late. I ordered one from Amazon for like $35 w/ shipping but the backpack would have held me off for a bit.
The only thing I like about the dip belt more than the backpack idea is the weight is more centered so its not dragging you back...but yeah its a great idea. Actually, when i was looking online, I saw a guy who just went and bought a chain hung the chain around his hips without anything to support it against his body haha. It was like $10 for the chain! Not bad if you can deal with the initial pain. Also, thanks everyone for the support.
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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07-25-2009, 12:33 PM
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July Week 3 Saturday
Couldn't workout until Saturday as I spent my Thursday and Friday out of town moving my girlfriend. Hit the gym today and felt AWESOME!
Squat 5x120 5x150 5x180 5x215 4x250 8x185 I think I could have done 5 at 250 but I'm just going with the flow. Bench Press 5x105 5x130 5x155 5x180 4x215 8x155 Pretty easy again. Bentover Row 5x85 5x100 5x120 5x140 5x165 8x115 Dips BWx12x3 Super setted these so I could get out of the gym faster. Standing EZ curls- 80x8x2, 80x7x1 Standing EZ bar tricep ext.- 65x8x3
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse Last edited by PhiSigPhi; 07-27-2009 at 08:03 AM.
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07-27-2009, 08:08 AM
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July Week 4 Monday
I was pretty tired this morning. I didn't get the rest I should have had this weekend and not 2 days rest after my 3rd workout of the week, but nonetheless, I kept improving. The max weights I moved are personal records for the past 2 years. I haven't moved this much weight since Iraq in 2006 so it feels amazing to do so again.
Squat 5x125 5x155 5x185 5x220 5x250 Bench Press 5x105 5x135 5x160 5x185 5x215 Bentover Row 5x85 5x105 5x125 5x145 5x165 Weighted hypers x 2 Weighted Abs x 4 I'm sure I've put on some muscle mass. I'm about 10 lbs heavier and although I feel I have a bit more of gut, it's not more than I've had before at about 5-8lbs less than I am now. I'm not sure what the norm is, but I'll be satisified if I put on 1lb of muscle for every 1lb of fat gained. It's not ideal, but I think it's ok. It will be much easier to lose the fat if I put on 20lb+ in muscle weight.
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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