Davids Progression Journal of Bill Starrs 5x5
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Davids Progression Journal of Bill Starrs 5x5 - 1/31/2007 4:04:30 PM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
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ok so ive been keeping records of everything ive been doing for about 5 months now so i guess i'll just start putting it into a journal to
as of right now...
Sunday 1/27/07- WEIGHT: 139.75 lb
Body Fat % using online test: 11.575%
Height: 5ft. 10.5in.
Fat: 16.1760625
Lean Body Mass: 123.5739375 lb.
Waist line: 30.375in.
Goal: 10% bf then starting bill starrs 5x5 routine
< Message edited by David1991 -- 2/10/2007 8:00:59 AM >
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RE: Davids Progression Journal - 2/2/2007 7:25:25 PM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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Ok so i got tired of fat loss and im ready to start the 5x5 strength training routine by Bill Starr. this really sucks because i pushed myself really hard and lost fat but i lost over 0.6lb. of muscle so the next week (this most recent week) i added 50 calories to my daily diet so i would lose muscle but now i actually gained like .15lb. of fat! and ive been doing cardio 6x a week and making sure everything was perfect so that sucks. good thing though is i also put 1/2 lb. of muscle back on this week even though i was cutting.
Saturday 2/3/07- WEIGHT: 140.5 lb
Body Fat % using online test: 11.65%
Height: 5ft. 10.5in.
Fat: 16.36825 (+.1921875)
Lean Body Mass: 124.13175 lb. (+.5578125)
Waist line: 30.4375in.
Currently(pretty close but may not be 100% accurate):
Bench-1RM:138?, 5RM:122.5
Squat-1RM:203?, 6RM:175
Row- 1RM:140?, 5RM:124
Military press- 1RM:90, 5RM:80
Deadlift- 1RM:225, 5RM: 200
10 week goals: Bench-1RM:163-165, 5RM:145
Squat-1RM:243, 5RM:216
Row- 1RM:165, 5RM:147
Military press- 1RM:110, 5RM:97.5
Deadlift- 1RM:268, 5RM: 238
DIET
Meal 1
-Cheerios, 1 cup: 100 calories, 3g protein, 23g carbs, 1.75g fat
-Fat free milk, 1 cup: 90 calories, 8g protein, 12.5 carbs, 0.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 477 calories, 46.2g protein, 66g carbs, 4.75g fat
Meal 1 (non-workout days)
-Oatmeal, ½ cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 427 calories, 40.2g protein, 56.5g carbs, 5g fat
-1 omega 3 pill: 10 calories, 0g protein, 0g carbs, 1g fat
Meal 2
-Whole wheat bread, 2 pieces: 180 calories, 8g protein, 38g carbs, 2g fat
-Chicken breast, 6 oz: 200 calories, 42g protein, 0 carbs, 0 fat
-Miracle whip, 2 tbsp: 40 calories, 0g protein, 2g carbs, 3g fat
SUBTOTALS: 420 calories, 50g protein, 38g carbs, 5g fat
Meal 3
-Oatmeal, 1/4 cup:70 calories, 2.5g protein, 13g carbs, 1.25g fat
-Protein powder, ½ scoop: 55 calories, 10g protein, 1.5g carbs, 1g fat
-Cottage cheese, 1 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-Peanuts, 1/2 ounce: 80 calories, 3.5g protein, 3g carbs, 7g fat
SUBTOTALS: 385 calories, 40g protein, 29.5g carbs, 11.25g fat
Meal 4
-Mixed vegetables, 1 cup: 90 calories, 3 protein,16.5carbs, 0g fat
-Tuna fish, 1 can: 150 calories, 32.5g protein, 0g carbs, 1.25g fat
-Miracle whip, 1 tbsp: 20calories, 0g protein, 1g carbs, 1.5g fat
-2/3 Tbsp Olive Oil: 80 calories, 0g protein, 0g carbs, 9.33g fat
-Cashews, 1/4 ounce: 42.5 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 382.5 calories, 37.25g protein, 19g carbs, 15.58g fat
Meal 5
- about 6 egg whites / or substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-1/3 Tbsp Olive Oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
-Broccoli, 2 cup: 50 calories, 6g protein, 8g carbs, 0g fat
Cashews, 1/4 ounce: 42.5 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 292.5 calories, 31.75g protein, 13.5g carbs, 12.67g fat
Meal 6
-Cottage cheese, 3/4 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-2 whole eggs: 140 calories, 12g protein, 2g carbs, 9g fat
SUBTOTALS: 320 calories, 36g protein, 14g carbs , 11g fat
this was my cutting diet, for the next week as a transition into bulking/strength training im going to be adding this..
For transition week to bulking: replacing meal 2 w/ meal 2 of 3200 calorie bulk (PB&J w/ chicken) "2" -1 egg(70) "5" -1/4 cup oatmeal(75)"1" -vegetables(30) "6" - ½ cup oatmeal(150) "4" -1 banana(110) "3" -2/3 cup corn "5" (100) (switch brocolli to meal 6)= +115.52g of carbs./ + 13g protein/+ = 2755-2795(depending on the cottage cheese) calories (42.19% carbs)/ 36.4% protein/ about 21.41% fat? (take out cashews from meal 4 and 1 egg from meal 6) ( have 1 apple(80) and ½ scoop of protein powder(55) before workouts, when doing this take the protein powder out of the cottage cheese shake and the 1/4 cup oatmeal out of meal 1) (take creatine)
-i will stay with this amount of calories until i stop gaining wieght then i will go to 3200.
- i will also start taking creatine on 2/4/07
< Message edited by David1991 -- 4/21/2007 1:25:01 PM >
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to David1991)
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RE: Davids Progression Journal - 2/7/2007 2:19:46 PM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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crap, so i wasnt very exact with my current 5 rep maxes. i think my bench might be lower because i did the 122.5 but it was with a 2.5lb. leg weight around the center, taking away 1/2 inch from the movement so i could see that make me be able to do more. for rows i did was i was supposed to but i could barely finish the 5 reps with wat was supposed to be 9lb. under my 5RM. i dont know what happened but i definitely felt weaker, i did skip the first week of this program though because it seemed pointless. i figured that 2 weeks building up to the current 5RM was enough. i put the right wieght on for squats but it was the weight i was supposed to do if i could do 175 6x which i did once but the most recent week i think i overtrained and got weaker so doing 165lb. 5x felt heavier than it should have. this sucks but i guess i have to learn to be more conservative.
(in reply to David1991)
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RE: Davids Progression Journal - 2/10/2007 5:19:22 AM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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Saturday 2/10/07- WEIGHT: 142.25 lb. (+2.25)
Body Fat % using online test: 11.595% (+.245) Height: 5ft. 10.5in.
Fat: 16.4938875 (+.6038875) Goal(4/15/07)-No more than 19.19 lb. Of fat
Lean Body Mass: 125.7561125 lb.(+1.6461125) Goal(4/15/07)-129lb. of LBM
Waist line: 30.5in.
Im pretty happy with my results this week. 0.6lb. of fat gained is bad but 1.65lb. of muscle in one week is pretty good. im not going to change anything in my diet this week or really put much thought into my results this week because im sure that a good portion of what i gained was just water weight since i started taking creatine last sunday.
I'm about to go lift for the 3rd time on the Bill Starr 5x5 routine, hopefully i didnt set the weights too high.
< Message edited by David1991 -- 2/10/2007 5:22:36 AM >
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to grantoiz)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 2/10/2007 7:49:34 AM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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squats were easy today and bench was alot easier than i thought it would be, i followed the set number of reps i was supposed to do but i know i could have done alot more. the program im doing is supposed to start at week 1 at a weight lighter than ur current 5RM then by week 4 u hit your 5RM and week 5 is when u start progressing. for squat i started at week 1, for bench i started at week 2, Barbell Row started at week 1, deadlift started at week 2, and military press started at week 2. the only thing that seems alittle harder than it should have was rows because even though i started at week 1 it was still pretty hard. i guess i'll just start posting my workouts from now on.
Tuesday (2/6/07):
Squat
5x85
5x105
5x130
5x150
5x165
Bench
5x60
5x75
5x85
5x105
5x116
Rows
5x60
5x75
5x90
5x105
5x115
Assistance Lifts
Weighted Hypers
8x45
8x60 or 65
Thursday (2/8/07:
Squat
5x85
5x105
5x130
5x130
Military Press
5x47.5
5x57.5
5x67.5
5x75
Deadlift
5x115
5x135
5x160
5x185
Assistance Lifts
Barbell Curls
7x60
7x57.5
7x57.5
Tricep Pushdowns
8x110
2x115/6x110
8x110
Saturday(2/10/07):
Squat
5x85
5x115----> i was supposed to do 105 but i messed up
5x130
5x150
3x170
8x130
Bench
5x60
5x75
5x85
5x105
3x119 ----->was alot easier than i thought it would be
8x85
Rows
5x60
5x75
5x90
5x105
3x118
8x90
Assistance Lifts
Dips
8x-35 ---> the - sign means that the machine gave me
8x-25 that many lb's of assistance
7.5xBW
im really happy with dips because back in october i could only do 4-5 dips with BW and now i can do like 8.
< Message edited by David1991 -- 2/17/2007 11:09:26 AM >
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to David1991)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 2/16/2007 12:07:49 PM
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Swimmer
Posts: 185
Joined: 2/13/2006
Status: offline
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Nice journal so far! The first couple weeks on the program will feel easy, and you will feel like you can do a lot more. That's just natural. Just stick to the program and you'll see progress. Good luck!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to David1991)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 2/17/2007 11:21:39 AM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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Saturday 2/17/07- WEIGHT: 144.75 lb.
Body Fat % using online test: 12.685% (+1.09)
Height: 5ft. 10.5in.
Fat: 18.3615375 (+1.86765) Goal(4/15/07)-No more than 19.19 lb. Of fat
Lean Body Mass: 126.3884625 lb.(+0.63235) Goal(4/15/07)-129.11 lb. of LBM
Waist line: 31in.
damn!! i went to the china buffet last saturday, one night of eating all i want and i gain almost 2lb. of fat!!
heres my weeks workouts.....
Tuesday (2/13/07):
Squat
5x85
5x105
5x130
5x150
5x170
Bench
5x60
5x75
5x90
5x105
5x119
Rows
5x60
5x75
5x90
5x105
5x118
Assistance Lifts
Weighted Hypers
5x60--->had to stop at 5 reps bc it was hurting my leg
8x60
Thursday (2/15/07:
Squat
5x85
5x105
5x130
5x130
Military Press
5x50
5x57.5
5x67.5
5x77.5
Deadlift
5x115
5x140
5x165
5x187.5
Assistance Lifts
Barbell Curls
8x60
5x60
7x57.5
Tricep Pushdowns
8x115
4x115/4x110
8x110
Saturday(2/17/07):
Squat
5x85
5x105
5x130
5x150
3x175
8x130
Bench
5x60
5x75
5x90
5x105
3x122.5
8x90
Rows
5x60
5x75
5x90
5x105
3x121
8x90
Assistance Lifts
Dips
8xBW
5x5lb. then 1xBW
6xBW
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to Swimmer)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 2/24/2007 1:25:44 PM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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Saturday 2/24/07- WEIGHT: 144.25 lb.
Body Fat % using online test: 13.4725% (+0.7875)
Height: 5ft. 10.5in.
Fat: 19.43408125 (+1.07254375) Goal(4/15/07)-No more than 19.19 lb. Of fat
Lean Body Mass: 124.81591875 lb.(+1.57254375) Goal(4/15/07)-129.11 lb. of LBM
Waist line: 31.25in.
wow this sucks, idk what happened this week. it makes sense that i lost weight cause my calories were only at about maintenance so i obviously have to increase calories by about 250 this week. but i dont understand how i lost weight and gained fat this sucks so much!
Tuesday (2/21/07):
Squat
5x90
5x110
5x130
5x155
5x175
Bench
5x60
5x75
5x90
5x105
5x122
Rows
5x60
5x75
5x90
5x105
5x121----> i must have started to heavy got this was with bad form and i barely got the 5th rep. it seems like im gonna platue b4 i even start getting records.
Assistance Lifts
Hypers Machine( had to do it cause the hyper station was being used)
8x175
2x205/ then 4x190
Thursday (2/22/07:
Squat
5x90
5x110
5x130
5x130
Military Press
5x50
5x60
5x70
5x80
Deadlift
5x120
5x145
5x170
5x192.5
Assistance Lifts
Barbell Curls
6x61
6x60
5x60
Tricep Pushdowns
8x115--> got easier
8x115---> easier than the first set, i think i gotta warm up
6x115
Saturday(2/24/07):
Squat
5x90
5x110
5x130
5x155
3x180
8x130
Bench
5x60
5x75
5x90
5x105
3x126
8x90
Rows
5x60
5x75
5x90
5x105
3x124
8x90
Assistance Lifts
Dips
8x5lb.
5x5lb. then 1xBW
4xBW
(in reply to Master Of Puppets)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 2/27/2007 11:52:53 AM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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wow i cant understand this at all. i knew what the computer calculated as my 5RM might have been alittle messed up but this is f***ing ridiculous. today was workout 1 of week 4, i was only supposed to match my 5RM. well for squat i could only do 4 reps and for rows i did 3 real reps and the other 2 had to be cheat reps. for bench press i was one week ahead of the rest ( so first week of progression) and i couldnt even do the 5 reps!!!!!!!!!!!! ive plataued before i even started making gains!!!! if some1 reads this, do u have any idea what could be going on?!?
(in reply to David1991)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 2/27/2007 4:38:15 PM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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yea thats what im gonna do but it just really sucks to plataue this early on b4 even making any progress. just wondering are u involved in powerlifting?
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to Master Of Puppets)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 3/10/2007 9:39:36 AM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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Saturday 3/10/07
WEIGHT: 147.5 lb.
Body Fat % using online test: 14.405% (+0.52)
Height: 5ft. 11in.
Fat: 21.247375 (+0.90585) Goal(4/15/07)-No more than 19.19 lb. Of fat
Lean Body Mass: 126.252625 lb.(+0.09415) Goal(4/15/07)-129.11 lb. of LBM
Waist line: 31.75in.
This is started to be annoying, i really donr understand it, i was very strict with my diet this week as i am with pretty much every week and i ate all healthy foods. the only things that might not be great for me are sugar free jelly, miracle whip light, and peanut butter but even together thats such a small percent of my diet and there really not that bad for u i just dont understand how i can be gaining this much fat compared to muscle. i know its not that im eating too many calories because i only gained 1lb. which is a good steady gain
Tuesday (3/6/07):
Squat
5x90
5x115
5x135
5x160
5x180--->NEW PR!
Bench
5x65
5x80
5x90 or 95 i dont remember
5x113
3x129 by myself, 2x129 with slight help from spotter
Rows
5x60
5x80
5x95
5x110
5x124
Assistance Lifts
Weighted Hypers
8x65
8x65
Isometrics
smith machine bench
180lb. for about a 30 sec. hold
Thursday (3/8/07:
Squat
5x90
5x115
5x135
5x135
Military Press
5x52.5
5x62.5
5x75
5x85--->NEW PR!
Deadlift
5x135
5x155
5x180
5x205--->NEW PR!
Assistance Lifts
Barbell Curls
8x61
7x60
4x60
Tricep Pushdowns
8x125
6x125
7x120
Dumbell Forearm Curl
8(right)9(left)x35lb.
10(R)8(L)x35lb.
Isometrics
Dumbell Forearm Hold
75lb. for 20sec.(L), 15sec.(R)
it seems im getting the best results with the exercises im only doing once a week.
Saturday(3/10/07):
Squat
5x90
5x115
5x135
5x160
3x185
8x135
Bench
5x65
5x80
5x95
5x110
5x129-->NEW PR!
8x95
Rows
5x60
5x80
5x95
5x110
3x127
8x95
Assistance Lifts
Dips
8x15lb.--->strength goes way down after this set for some reason
5x5lb.
4xBW
Isometrics
Leg press
540lb. for 60 sec. but i think i could've done longer
T-bar row
90lb. for 24sec.
Ive added some isometric sets because my strength wasnt going up fast enough so hopefully this will help
< Message edited by David1991 -- 4/7/2007 1:59:54 PM >
(in reply to David1991)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 3/17/2007 4:53:42 AM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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its been 10 weeks since i took a week off so i just took this last week off and i really wanna go to the gym so im looking forward to tuesday, ive been very dissapointed with my results though, i want strength in my chest and legs (basically the main lifts, just so its not embarrising [like bench deadlift and sqaut]) but i want size in my arms and calves and this program doesnt seem to give me much size at all so im switching from 5-8 reps of barbell curl and tricep extension to 8-12 reps and im also changing barbell curls to dumbell curls because my arms are getting too uneven.
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to David1991)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 3/24/2007 7:07:58 AM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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it felt great going back to the gym this week and i have to say i think that week off helped with my strength and how much muscle i gained this week. heres my stats this week
Saturday 3/24/07- WEIGHT: 149.25 lb.
Body Fat % using online test: 14.3125% (-0.0925)
Height: 5ft. 11in.
Fat: 21.36140625 (-0.14409375) Goal(4/15/07)-No more than 19.19 lb. Of fat
Lean Body Mass: 127.88859375 lb.(+1.89409375) Goal(4/15/07)-129.11 lb. of LBM
Waist line: 31.8125in.
so i gained muscle and lost fat, thats great for me seeing as how i normally gain as much fat as muscle.
Tuesday (3/20/07):
Squat
5x95
5x115
5x140
5x160
5x185--->NEW PR
Bench
5x65
5x80
5x100
5x115
5x132--->NEW PR
Rows
5x65
5x80
5x95
5x110
3x127-->rows never seems to get any better
Assistance Lifts
Weighted Hypers
8x75--> for some reason hypers have gotten alot easier (i couldnt even do 75 last time and this time i could have done another 3-4 reps)
8x75
Isometrics
smith machine bench
190lb. for 30 sec. hold
Thursday (3/22/07:
Squat
5x95
5x115
5x140
5x140
Military Press
5x55
5x65
5x75
5x87.5--->NEW PR!
Deadlift
5x135
5x160
5x185
5x210--->NEW PR!
Assistance Lifts
Dumbell Curls
12x25
7x25
5x25
Tricep Pushdowns
6x130
5x125
6x120
Dumbell Forearm Curl
10(right)6(left)x35lb.
6(R)8(L)x35lb.
Isometrics
Dumbell Forearm Hold
75lb. for 30 sec.
good with military press and dead's but my strength goes down so much after my first set of tricep extensions, bicep curls, and dips. and my forearm strength always varies each workout each set, its ridiculous.
i switched to dumbell curls because my arms were getting too uneven.
Saturday(3/24/07):
Squat
5x95
5x115
5x140
5x160
3x190
8x140
Bench
5x65
5x80
5x100
5x115
3x135
8x100
Rows
5x65
5x80
5x95
5x110
4x127
8x95
Assistance Lifts
Dips
6x20lb.--->strength goes way down after this set for some reason
5 or 6x10lb.
5xBW
Isometrics
Leg press
540lb. for 37 sec.
T-bar row
90lb. for 26sec.
leg press went down for how long i held it because before i was almost locked out but this time i only did it about 1-2 in. from the safety bar which is what i'll do from now on.
< Message edited by David1991 -- 4/2/2007 6:29:10 AM >
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to David1991)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 4/2/2007 6:44:08 AM
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David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
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Saturday 3/24/07- WEIGHT: 150.5 lb.
Body Fat % using online test: 14.295% (-0.0175)
Height: 5ft. 11in.
Fat: 21.513975 (+0.15256875) Goal(4/15/07)-No more than 19.19 lb. Of fat
Lean Body Mass: 128.986025 lb.(+1.09743125) Goal(4/15/07)-129.11 lb. of LBM
Waist line: 31.875in. (0.0625)
good week as far as muscle and fat gains go but not so great with my lifts. im really close to my goal for LBM.
Tuesday (3/27/07):
Squat
5x95
5x120
5x140
5x165
4x190
Bench
5x70
5x85
5x100
5x117
4x135
Rows
5x65
5x80
5x95
5x110
5x127--->finally got 5 but my form was pretty crappy
Assistance Lifts
Weighted Hypers
8x80
8x80
Isometrics
smith machine bench
190lb. for 43 sec. hold
Thursday (3/29/07:
Squat
5x95
5x120
5x140
5x140
Military Press
5x55
5x65
5x77.5
4x92.5--->i accidently added 5lb. instead of 2.5 so i only got 4 reps but thats still good for me cause its still like a new record for me
Deadlift
5x135
5x160
5x190
5x215--->NEW PR!
Assistance Lifts
Dumbell Curls
7x30
9x25
7x25
Tricep Pushdowns
6x130
6x125
7x120
Dumbell Forearm Curl
10(right)9(left)x35lb.
4(R)6(L)x35lb.
Isometrics
Dumbell Forearm Hold
75lb. for 32 sec. with right hand and 15sec. for left, my grip started off really bad though
- my forearm strength is so random, it never seems to get better and sometimes my left lifts more other times my right lifts more. it usually depends on which i do first which means there probablly still worn out from the exercise before it, either way its annoying
*if theres one thing ive learned from this its that i do best with working out a muscle group once a week not twice.*
Friday(3/30/07):
this was a very bad workout, i had to go away on saturday so i did it a day early and that obviously messed me up, not only did i not get enough rest in b/w working these muscles but i probablly didnt get enough time b/w workouts either because my body is used to getting a 2 day break b/w workouts and this was the day after my last one
Squat
5x95
5x120
5x140
5x165
2x190
8x140
Bench
5x70
5x85
5x100
5x117
3x135
8x100
Rows
5x65
5x80
i didnt do the rest of rows because i could tell it was gonna be like the others or worse and i needed more rest.
Assistance Lifts
Dips
4x20lb--> once again, not enough rest
Isometrics
Leg press
360lb. for 49 sec.
T-bar row
75lb. for 27sec.
*Ive changed my isometrics around so that im now holding it at my sticking point (closer to the middle) instead of almost at the top*
after i finished i just did 2 sets of leg press calf extensions which i wont normally be doing, i just did it cause it was a really crappy workout,
8x325
6x310
< Message edited by David1991 -- 4/4/2007 12:32:29 PM >
(in reply to David1991)
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RE: Davids Progression Journal of Bill Starrs 5x5 - 4/7/2007 8:16:23 AM
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