5Six's Pursuit of Strength and Mass

Training Training Logs
1

Who is 5Six?

Stats

Height: 5’ 5.5" or 166.7 cm
Weight: 160 lbs
Body type: Ability of an ectomorph to muscular hypertrophy, as well as the metabolism. Yet the bone structure of a mesomorph

Training Schedule

A 4 day split, each body part once a day. Cardio is will be done twice a week, as well as flexibility training, either in the form of yoga with an instructor or on my own. Furthermore, muay thai is being considered to be added.

Goals

In the Gym:

  • To get back to the 405 5RM on deadlifts, 315 5RM on squats and be able to maintain it
  • 12 reps on wide grip pull ups
  • To do a handstand
  • Triple clap push-ups
  • Increase forearm and trap size

Measurements:

  • Sub-10% bf and being 165 - 170 lbs; 16.5" arms and calves and 27" quads

Reason for this Log

First off, I felt that my last log title wasn’t holding true. That was not my definition of continual progression. It was more of highs and lows of strength with no maintenance of strength. Also, I’m becoming a sucker for plyometrics, and body weight exercise, and I’ll be incorporating these also. Due to some events in the past few months, I’ve have an increased awareness of functional strength, and am in a believer in it, and this type of training will be applied too.

The short of it is I’m not just concerned with bodybuilding. I want to to be the best I can be physically, and that encompasses many things: functional strength, aesthetics, flexibility, and other factors

2

January 2nd of '09

Back/Bis/Forearms

Deads

135 lbs x 8
225 lbs x 8
315 lbs x 6
365 lbs x 3

Pull-Ups

BW x 4 – SG
BW x 4 – SG
BW x 4 – PG
BW x 4 – PG

BB Rows

135 lbs x 8
155 lbs x 6
RP – 155 lbs

HS Pulldowns

100 lbs x 8
120 lbs x 8
140 lbs x 6

Thick Bar BB Curls

(Yep, I’m that arse who curls in the power rack )

65 lbs x 8
65 lbs x 8
65 lbs x 8

DB Curls

Note: Was focusing on the eccentric. This got my mind thinking of eccentric loading for caring for achilles tendonpathy. Oh my crazy education leading my mind astray.

40 lbs x 8
Drop Set 35 lbs x failure 25 lbs x failure 20 lbs x failure 15 lbs x failure
Drop Set 30 lbs x failure 25 lbs x failure 20 lbs x failure 15 lbs x failure

21’s

60 lbs – WG
50 lbs – NG
40 lbs – NG

10 sets of forearms

Cardio/Conditioning

5 round of jump-rope. It was 1 minute of skipping and 15 seconds rest. I had to call it early due to unable to keep rhythm

20 mins of LI on treadmill

Duration of Workout: About 50 min for weights; 30 min of cardio

Pumps and Vascularity: Bis were great, as well as the back

Energy Levels: Energy levels were great! Except for the CNS fatigue near the end of the workout

Post-Workout Ramblings:

  • My hamstring was really tight, so didn’t want to push myself too hard on deads.

Length of Previous Night’s Sleep: 8.0 hours

Sleep Quality: 8.0/10

Naps: –

Pre Workout Water In-take: 3.0 L

Total Water Intake During Workout: 3.0 L

Stress Level: –

Fatigue Level: Yep

3

January 3rd of '09

60 min of hot yoga

Abs

Included weighted crunches, cable crunches, dragon flags, low-to-high woodchops, and ab hangs

Also gonna do a “Hour of Power” here today. It’s pretty much as much as I cleanly in a hour. Well, maybe not so clean.

4

January 3rd of '09

60 min of hot yoga

Abs

Included weighted crunches, cable crunches, dragon flags, low-to-high woodchops “those ab thingers”

Also gonna do a “Hour of Power” here today. It’s pretty much as much as I cleanly in a hour. Well, maybe not so clean

5

January 3rd of '09

Hour of Power

What I had:

3 tbsp peanut butter
1 can tuna
2 slices of bread
Half a big tub of yogurt
4 cups of chocolate milk
Spinach

Total macros: 1975 kcal, 46 g of fat, 225 g of carbs, 101.5 protein.

Guess I’m pretty carbed up for legs tomorrow

6

January 4th of '09

Hypertrophy Legs

Forward:

My sources of inspiriation for today came from a few places.

  • Laziebones inspired me when I seen his leg workout yesterday
  • Myself trying to meet my goals and bring up my leg thickness

Squats

135 lbs x 10
185 lbs x 8
225 lbs x 6
225 lbs x 6

Box Jumps

Not too sure the height I used here, but I’ll get back to you on it. If I had to guess, it would have been 1.5 - 2’

Any how there was about 6 - 8 reps for each set, and a total of four sets

Hacks

140 lbs x 8
180 lbs x 8
180 lbs x 8
220 lbs x 6

Leg Extensions

100 lbs x 8
120 lbs x 8
140 lbs x 6

GHR

BW x 5
BW x 5
BW x 5

SLDL

135 lbs x 8
155 lbs x 8
155 lbs x 8
155 lbs x 6

Reverse Lunges

35 lbs x 8 per leg
30 lbs x 8 per leg
30 lbs x 8 per leg

DC Calf Training

Stretching

Mainly hip flexors, groin and hammies

Duration of Workout: About 60 min for weights for 20 sets

Pumps and Vascularity: I didn’t have a chance ot check it out

Energy Levels: They were solid all the way through, but started to taper at the end

Post-Workout Ramblings of a Manlet:

  • I heart box jumps! It’s a great way to kill the CNS

  • For reverse lunges, I was messing around with how far you should go back. And I found that going taking an exaggerated step back works best

  • Some of y ou might say my leg numbers are a bit low, but I just had to establish a baseline for the “higher reps”

Length of Previous Night’s Sleep: 8.0 hours

Sleep Quality: 8.0/10

Naps: –

Pre Workout Water In-take: 1.0 L

Total Water Intake During Workout: 3.0 L

Stress Level: –

Fatigue Level: I wobbled out of the gym

7

January 5th of '09

Delts/Traps/Forearms

Forward: Ended up with working out with some dude at the gym. Pretty massive, was a chill guy and could move some good weight.

BTN Presses

115 lbs x 8
135 lbs x 8
155 lbs x 6
135 lbs x failure

DB Presses

45 lbs x 8
55 lbs x 8
60 lbs x 7
50 lbs x failure

Upright Rows

95 lbs x failure
105 lbs x failure
105 lbs x failure
95 lbs x failure

Side Laterals

25 lbs x 8
20 lbs x 8
20 lbs x 8

Super Setted With:

Bent Over DB Laterals

BW x 5
BW x 5
BW x 5

10 Sets of Traps

10 Sets of Forearms

Duration of Workout: Hour and 15

Pumps and Vascularity: Great

Energy Levels: Decent

Post-Workout Ramblings of a Manlet:

  • It was a good workout. The new workout partner helped me out a bit too. Okay, a lot

Length of Previous Night’s Sleep: 8.0 hours

Sleep Quality: 8.0/10

Naps: –

Pre Workout Water In-take: 2.0 L

Total Water Intake During Workout: 3.0 L

Stress Level: –

Fatigue Level: I killed my delts. t3h wewts

8

January 6th of '09

Clean Up Day

Forward: Missed my classes, due to sleeping in. Oh well, nothing really happens the first day any how. So I decided to redeem myself by going to the gym

Cardio

DC Calves

Abs

Including dragon flags, med ball twists, jack knives, nemesis crunches, and some weighted work

Flexibility Stuff

Hip flexors, groin, glutes, and some upper body

9

January 6th of '09

Hour of Power

About the same as last time.

3 tbsp peanut butter
1 can tuna
2 slices of bread
Half a big tub of yogurt
4 cups of chocolate milk
Spinach

Total macros: 1975 kcal, 46 g of fat, 225 g of carbs, 101.5 protein.

Also one of my hockey guys asked if he could join me in a workout today, so I’ll be hammering out chest and tris with him. It should be interesting. In fact, I’m somewhat nervous about it

10

January 7th of '09

Chesticles/Tris/Abz

Forward:

Ended up training two hockey guys today. It was an experience. They def can talk a lot, and you have to tell them to get to it. Was also training at a different gym, so that explains some different numbers

Flat BP

135 lbs x 8
155 lbs x 8
185 lbs x 6
R/P - 135

Incline DB Press

60 lbs x 8
65 lbs x 8
65 lbs x 7

Super Setted With:

Med-Ball Cross Over Push-Ups

6
5
4

Dips

BW x 15
BW + 45 lbs x 8
Drop Set BW + 80 lbs x 6 BW x failure

Flat Flies

35 lbs x 8
40 lbs x 8
Drop Set 42.5 lbs x 7 30 lbs x failure 22.5 lbs x failure

Incline Skulls

85 lbs x 8
85 lbs x 8
85 lbs x 8

Super Setted With:

Med-Ball Tri Push Ups

6
6
6

CG Push Downs

100 lbs x 12
120 lbs x 12
Med-Ball Tri Push Ups 120 lbs x 10 90 lbs x failure 70 lbs x failure

One Arm PG Pulldowns

20 lbs x 10
30 lbs x 10
30 lbs x 10

Super Setted With:

One Arm OH Extensions

25 lbs x 6
25 lbs x 6
25 lbs x 6

Abs

Including: med ball twists w/ passing to partner; med ball crunches passing to partner; and nemmys (If someone can figure out what these are, I’ll be impressed and might even give you something )

Duration of Workout: About 1h 30 min and 34 sets (not including abs)

Pumps and Vascularity: I was looking pretty thick in the mirror. Was hard to totally tell though

Energy Levels: Great all the way through!

Post-Workout Ramblings of a Manlet:

  • I have a respect for good personal trainers. You have to be quick on your feet when coming up with exercises when the equipment you were planning to use is not available.

Length of Previous Night’s Sleep: 8.0 hours

Sleep Quality: 8.0/10

Naps: –

Pre Workout Water In-take: 2.0 L

Total Water Intake During Workout: 3.0 L

Stress Level: –

Fatigue Level: I was def sore