This past week was intense, Mon, Tues, and Wed were long days and I was high pressure the whole time, but the expansion is on-line. Thursday was a shock, went to work normal time, got off 8 hrs later, only had 5 or 6 jobs to troubleshoot and set up. I de-stressed so hard I developed a major headache, but back to normal today.
Got my ZMA (for my sleeping, mainly) and since I am on Test, I ordered some Rez-V too. I’ve been using 6-OXO and it works OK, but I thought I would try the Rez-V and see if there is any noticeable difference (or even comparable results).
Spent a good 4 hours at the gym today… it felt good! 
Did my Yoga (don’t snicker, it keeps these ol’ bones moving!) Then 30 minutes treadmill. Did a modified 5X5 w/o so I could see where I was strength-wise on all portions of my major muscle groups. I definately have some work to do. Some areas were good, and some were not so good.
Seated OVHD bar press
65x10 warmup
115x5
115x4x4
I will be keeping it at 115 until I can get 5X5.
Back Squat
125x5x5
I was making sure I could get “ass to the grass” on all squats and have correct form all the way through. Next time I’m using 135# and will again verify correct form.
DL
135x5x5
145# next time and will up the weight as needed to push myself.
Chest press Flat Bench
115x5x5
Almost too easy, but I need to work it up slow. Will go 125# next time.
Standing Bicep curl EZ-bar
60x5
70x5x4
That one felt about perfect by the end. Had to push it, but kept the body still.
Cable Tri Pressdown
60x5
70x5x4
(ISO)Row
45(x2)x5x5
Will definately bump up the weight, probably to 55#(x2).
Shrugs
60x5x5
Had to throw in some more shoulder work 'cuz… I just had to. Had a nice burn in the Traps when I was done.
I am going to stay with the 5x5 program for at least 6 wks, and will probably run it as a 12 wk program to build my strength and give me a solid foundation. By the end, I will know how I need to direct my training, whether it be towards strength and mass (my prefered direction) or if strength and the leaner look, (i.e. a ‘fitness’ physique) is the direction I am best suited for. I am in the midst of putting together a proper meal plan (with the suggestions from you all, and research) and will post a sample when it’s complete.
Glad to see you back. Lot of volume there. Looking forward to following your progress. Can’t give you much advice on meal planning, though. You gave up my main supplement when you cut out the coffee.
[quote]hel320 wrote:
Glad to see you back. Lot of volume there. Looking forward to following your progress. Can’t give you much advice on meal planning, though. You gave up my main supplement when you cut out the coffee. [/quote]
LOL! Well, I haven’t totally cut it… but I am down to 1, maybe 2 cups a day (from the 1-2 pots/day!)
Yeah, it’s good to be back on track. Now for the ‘assault’.
It does look like a lot of volume. The goal to the exercises is to go to near failure on each of the sets with 2 minutes rest between each. I target each of the major muscle groups, 1 group/day, and fill in w/minor muscle groups.
We’ll see how it goes.
Started full bore on my program today.
Planned on starting yesterday, but a buddy who is moving to Oklahoma, had an emergency. He was on the road and had his tranny crap out on him, and catch on fire. So I ended up towing his truck home, and then went back for his trailer. There was about 200 miles and 7 hours of my evening I wasn’t planning on… but he’s a good friend and was in a bind.
Anyhow, here’s what I did…
BB Back Squats
135x5x5
70 sec rest between sets
Super-set
Dips 5x5
Bent-over BB Rows
70x5x5
60 sec rest
Super-set
Skull Crushers
50x5x5
Standing BB Curls
70x5x5
60 sec rest
Hanging Leg Raises
5x5
Tomorrow is cardio day (have I ever mentioned I hate cardio?)
Rock on…
Todays W/O:
BB Bench Press
135x5 This felt a little light, so I bumped it up by 10lbs
145x5x4 Perfect. Last rep was a push but kept my form all the way through.
Super-set of:
Partial DB Deadlift (DB Romanian DL)
75(x2)x5x5
Standing BB Military Press
65x5x5 (may have been a little light)
Super-set of:
Standing Calf Raises
225x5x5
Upright Row (However I screwed up and did Bentover Row. DOH!)
95x5x5
Tri Pressdown (used the rope, not the E-Z Bar)
70x5x5
Nice work Mr. X, looks like your hard work paying off, keep it up buddy. Rock hard, lift heavy.
See you’re bench is already moving up. Way to go. Question, how are you chosing your superset combos?
[quote]daddyzombie wrote:
Nice work Mr. X, looks like your hard work paying off, keep it up buddy. Rock hard, lift heavy.[/quote]
Thanks DZ, it’s feeling good.
[quote]hel320 wrote:
See you’re bench is already moving up. Way to go.[/quote]
It wasn’t that long ago that 125# felt heavy… won’t be long before I warm up at my body weight
I’m using Waterbury’s exercises (from the Waterbury Method) and then modified it to fit my goals/desires.
Todays w/o:
Chin-ups - wide grip supinated
5x5 (my strength on chin-ups suck right now, so I used the ‘assist’ machine. Hopefully it won’t be long before I don’t have to ‘cheat’.)
Super-set
Decline DB Bench
60(x2)x5x5 (I hate our decline bench… it wiggles)
Standing Hammer Curls
35(x2)x5x5
Amazing how this SS hits the forearms.
Super-set
Seated Calf Raises
70x5x5
Leg Curls
100x5x5
Lunges - holding 50#'s (2-25# DB’s)
Rock on!
Forgot to mention, started the day with an hour of Yoga.
Yesterday was an off day.
Todays w/o (Monday)
BB Back Squat
140x5x5 (up 5#'s from last week. Taking it slow to build up my strength in the back)
Super-set
Dips
5x5 ( I’m almost feeling like I’m about ready to add some weight, all 5 sets were easy)
Bent Over BB Row
80x5x5 (10# increase)
Super-set
Skull Crushers
55x5x5 (5# increase)
Standing BB Curls
75x5x5 (5# increase)
Hanging Leg Raises
5x5
Keep on Rockin’
Here’s an awesome whole food that is so loaded with goodies, it’s the ancient grain of the Aztec’s. It’s called Salba, check it out at “sourcesalba.com”. Personally I can’t live without it.
Streamline, I found a local place that sells Salba, so I’m trying it out. I figure that additional nutrients won’t hurt me, and if it helps so much the better.
Todays w/o:
BB Bench Press
150x5x5 (I might have to stay here for a week or two. My last set was a push. I didn’t need a spotter, but on my last rep, I was wondering…)
Super-set
Partial DB Deadlift
80(x2)x5x5 (probably stay here another w/o)
Standing Military Press
70x5x5
Super-set
Standing calf raises
230x5x5
Upright Rows
70x5x5 (actaully did the right ones this time)
Rope Tri Press-down
75x5x5 (ouch!)
Good workout, and felt good. Rock on.
Nice job Mr.X keep rockin’!
Nice relaxing day today…
1 hour of Yoga (normal Saturday routine)
Wide Grip Supinated Chin-ups
5x5 (assisted, but less assistance than last time. Gettin’ there!)
Super-set
Decline DB Bench
65(x2)x5x5
Standing Hammer Curls
32.5(x2)x5x5
Super-set
Seated Calf Raises
90x5x5
Leg Curls
105x5x5
DB Lunges
27.5(x2)x5x5 (each leg)
It was definately Monday at the gym… no parking. Of course it didn’t help I had to go later than I like so I hit the 5:00pm crowd. >:(
Moving up in weight, still baby weight compared to the rest of you, but I’m still finding my groove, and I’m doing what I can to balance my body and avoid being stupid and hurting myself.
BB Back Squats
145x5x5
Super-set
Dips
5x5
Bent Over BB Rows
85x5x5
Super-set
Skull Crushers
60x5x5
Standing BB Curls
80x5x5 (that last rep burned! I didn’t cheat tho!)
Hanging Leg Raises
5x5 (It’s been so long since I’ve done true ab work, it sucks almost as much as cardio.)
I know it doesn’t look like much, but I’m seeing better gains doing this program, than I saw with the hodge-podge of things I was doing before.
Keep on rockin’!
I’m in a chatty mood, I’m off tomorrow, and the wife’s alseep, so let’s talk.
You’ve had all kinds of shit happen to you. So stop worrying about the “baby weight”. That you are lifting at all is great. Heavy weights ain’t everything. When I look at some of the stuff guys are doing on here I’m in awe.
I’d have a heart attack if I tried half the stuff they’re doing. The gains will come. Worry about a solid foundation so you don’t hurt anything else! Keep posting and keep lifting.
[quote]Mr. X wrote:
Moving up in weight, still baby weight compared to the rest of you, but I’m still finding my groove, and I’m doing what I can to balance my body and avoid being stupid and hurting myself.
I know it doesn’t look like much, but I’m seeing better gains doing this program, than I saw with the hodge-podge of things I was doing before.
Keep on rockin’![/quote]
Listen, man. I’ve heard this sort of stuff a lot off and on and even heard it from wife last week. The amount of weight you’re pushing doesn’t mean anything. You’re in there and that’s all that matters. Everyone who matters is primarily concerned with they weight that they’re pushing NOT the weight that everyone else is pushing.
No one’s going to look down at you. At least, no one who matters. There might be a couple of guys that are insecure in their own weights and have to compare… but those guys are few and far between.
It takes time. Just keep lifting and pushing and the weight will come.
Rock on!
Hey Mr.X, the guys are right. It doesn’t matter how much your lifting Bro. The important thing is you’ve made the decision to do it. Most of us have been lifting for years. I was 160lbs, in awful shape, and couldn’t lift my body weight when I started. You’ll be amazed how strong you’ll get in just the first year dude. Be persistant, don’t give up, and we’ll be here to motivate you.