Swimmer's 5X5 Journal
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Swimmer's 5X5 Journal - 6/26/2006 1:47:44 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Hi everyone! Next Monday I'll be starting Bill Starr's 5X5 Intermediate workout. I'm currently taking a week off after finishing up 8 weeks of Max-OT in which I saw some nice gains. Just a little background on me: I'm currently 6'3" at 195 pounds. This is the heaviest that I've been since college, when I got up to 201 pounds. I've had the hardest time gaining weight, and only just recently discovered that I've been eating UNDER 2000 calories per day. Yikes! I've upped my calories the last week to around 2500. Next week I'll up it a little bit more - hopefully to the 2800 range and maybe more (depends on how much I can eat). I am married with a full time job and an almost 9 month old little boy. I also have other responsibilities, so my time tends to be limited.
I lift at home, mostly in my garage now that it's nice out. During the winter I had to lift in our basement, which resembles a dungean. I was barely able to lift legs at all during this time because our basement ceiling is around 6'0". So for the past month or so I've added squats and deadlift into my routine. I would suspect that these lifts will make the biggest gains (and very much needed). I'll post my numbers below, but they're fairly depressing. I was a lot stronger in college, back when I could concentrate on lifting and eating (and swimming didn't hurt).
Height: 6'3"
Weight: 192 lbs
BF %: Somewhere around 15-18%. I'll check it before next week
Bench: 195 max
Squat: 205 max
Row: 210 max
Deadlift: 180 max
Incline Bench: 185 max
As you can see, I need to gain strength. In college I maxed out at 250 pounds on bench, and I need to get to that mark again. My arms have always been my strength, and I think it'll be interesting to see what happens to them during the 5X5 program since I'll mainly be concentrating on bench, squat, and deadlift. Oh, my other goal is to get my weight up to 210 pounds, but keep my bf% around the same as it is now. It may take me a few weeks to get my daily calories where I need them, so we'll see how it goes.
I'm excited to get this started, and I'm itching to start the program. It's going to be tough to stay away from the weights for a week!
< Message edited by Swimmer -- 7/11/2006 8:26:15 PM >
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 6/30/2006 8:19:24 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
It's day 5 of my week off. My weights have begun talking trash to me whenever I leave for work in the morning. That's okay - there time is coming starting on Monday!
I'll hopefully get some measurements and body fat taken tonight!
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/2/2006 6:58:12 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
I was able to take some measurements last night, and it wasn't as well as I had hoped. It appears that while I have gained a lot of strength using max-ot, my size remained relatively the same size. I guess this wasn't a big surprised seeing how few calories I've been eating. Anyways, here are my current measurements:
Bicep - 15.8 inches
Chest - 38.5
Thigh - 24.5
Calf - 15.25
Waist - 33
I'll need to get my weight tomorrow morning - but tonight I'm at 191.5 pounds. My new 5X5 routine starts TOMORROW!!!! I've been antsy all week. I'm looking for BIG (literally) gains from this routine and my extra calories. Let's get it on!!
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/2/2006 7:00:33 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Oops, I almost forgot - my body fat came in at just over 16%. That's fairly high for me, so I'm going for a clean bulk with little fat gain. But either way, I want to get BIGGER!!
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/2/2006 7:18:30 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
I think that's all I have for now. I'll post more pics up in around 16 weeks!
< Message edited by Swimmer -- 7/19/2006 11:51:11 AM >
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/3/2006 11:59:01 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
I woke up and weighed myself at 192.5 pounds this morning. That'll be the starting point in my quest to break 200 pounds (which I've only done once in my life - back in my college days).
First 5X5 workout today. I'm really looking forward to it. Although the first few weeks are working below max, I'm just looking forward to pumping some iron after a week off!
< Message edited by Swimmer -- 7/4/2006 9:34:28 AM >
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/5/2006 7:39:00 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
The first workout Monday went well. It was actually a little tougher than I imagined it would be. It'll take a week or so to adjust to the 5X5 routine after using the max-OT routine. My first Wednesday workout is tonight - so it's my first workout with squats and deadlifts together! I'm looking forward to it though as I know that they'll both help me grow. I'll be doing incline bench press as the third exercise instead of military press. However, I will be doing standing military press as an "assistance" lift. My other "assistance" lift will be wide grip pull-ups. I've been doing wide-grip pull-ups for around 10 weeks now, and they seem to work fairly well for my back.
My "new" diet has been going well so far. I've been eating around 600 calories per meal for 5 meals. I'll see how the 3000 calories works for me for a few weeks and adjust as needed. I'm used to eating closer to 2000 calories in a day, so it's a big jump for me. I'm excited to see how my body responds!
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/6/2006 7:05:09 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
My second workout is now in the bag. Last night consisted of four sets of light squats, four sets of incline bench, and four sets of deadlift. I then supplemented with three sets of standing military press, three sets of wide grip chin ups, and three sets of cable crunches. All in all it went pretty well. It was pretty hot in the garage so I was sweating like crazy. I actual like that because it makes me feel like I'm working my butt off, although I end up smelling like crap.
So far I'm enjoying the 5X5 workout. That said, I can already tell that doing squats three times per week is going to kill me before it's all said and done! I actually felt bigger when I woke up this morning. I'm sure it's all in my head, but I don't mind! Also, my diet is still going well. I'm still taking in around 3000 calories per day, although one of my five meals is tough to find food. Once I get that fifth meal (it's at 10:00 a.m. while I'm at work) squared away then everything will be set.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/6/2006 5:27:02 PM
|
|
|
Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
|
Hey man, glad to hear that you are giving the 5x5 a go... a lot of people on the net seem to think this is some kind of new program, but it's been around since Arnold's day and it works!!! I posted this wayyyyy back here on DB http://www.discussbodybuilding.com/Incorporating_the_5x5/m_61696/tm.htm I'm currently doing a modified version of the third link down... kind of staying close to the bodybuilding roots, with using the 5x5 on Squats/Deadlifts/Flat Bench/Incline Bench & Standing Military Presses.
I know that the Bill Star version works as well... it sounds like you may need to get your lower body strength up compared to your upper, and something like that program will help. I hope you have a power rack in your garage to really push yourself with Squats... that's what I use at my gym, if I go down... I go down. Good luck dude.
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/7/2006 9:42:41 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Thanks for the links Weapon X! I hadn't run accross those before. It looks like the 5X5 that you used is kind of a max-OT/5X5 hybrid. It looks like a good routine, and I may switch to it once I strengthen my core. Yes, my legs need a lot of work - but that tends to happen when you're 6'3" and the basement where you work out in during the winter is around 6'0"! I'm planning on building an addition next year, of which a large part will be a weight room. I can't weight! It'll be a rough winter lifting in the cold garage this year though!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Weapon X)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/10/2006 9:13:07 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Week one is in the bag! The first week went well I thought. I'm a little iffy as to if my arms and shoulders are getting enough work, but I'll stick with it for 8 weeks and see what happens. As they say, if you keep doing what you've been doing, then you'll get the same results. This routine is definitely different then what I'm used to!
I weighed myself yesterday morning, and I was pleased to find out that I gained one pound! If I can gain one pound (of muscle) per week, then I'll be thrilled! My diet was fairly clean last week. I did eat pizza one night, but that was the only unhealthy thing I had. I'm going to keep my calories at the level they were at last week and see if I add any more weight this week.
July 9, 2006 - 192.5 pounds
< Message edited by Swimmer -- 7/11/2006 8:27:21 PM >
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/13/2006 10:09:57 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
Week number two seems to be going well. The first two workouts are now in the bag. The Incline Bench Press last night was a little rough. I'm concentrating on form more now and it definitely makes it harder to lift. I may need to redo my five rep max - but I'll leave it as it is for now and see what happens next week. Everything else seems to be on target so far.
I've noticed that my hunger has increased. My current diet looks something like this:
7:00 a.m.
One cup of Oatmeal mixed with a scoop and a half of protein and some fruit. When I remember I also take 1000 mg of fish oils. Total calories: 600
10:00 a.m.
Turkey on one piece of whole wheat bread and a slice of cheese. A cup of fruit and a gram cracker. And a protein shake. Total calories: 500
1:00 p.m.
Chicken Breast sandwich on two pieces of whole wheat bread and two slices of cheese. Granola bar and a piece of fruit. Total calories: 700
4:00 p.m.
Handful of peanuts (I can only drag so much food with me to work - so this is just to tide me over until I get home - but it's definitely a spot where I can add more calories if needed). Total calories: 160
6:30 p.m.
This varies - some type of meat (chicken, hamburgers, pork chops, steak, etc) and a veggie (usually corn, green beans, or broccoli) and sometimes some fruit or potatoe.
Total calories: 700
8:00 p.m.
This is usually when I work out at night.
9:30 p.m. (post workout)
Protein shake (40g protein) and a bowl of cereal with fruit.
Total calories: 600
So total for the day I'm getting around 3,200 calories. That led to a one pound gain last week. Hopefully I'll gain another pound when I weigh in this weekend. I've noticed that I'm still hungry just about all the time, so I could stand to eat more. However, I'm eating around 1400 more calories than I was three weeks ago, so I didn't want to go up too fast. I could always try to bring something else to eat at 4:00, or just toss in some more oatmeal for breakfast.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/14/2006 8:02:07 PM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
7/14/06
I just finished my Friday workout and it went pretty well. I'm fired up about the bench press tonight. My heavy set of three reps was for 165 pounds, and I tore through it like it was nothing. That's not a lot of weight for some people, but my five rep max is 170, and I think that would have been cake tonight! The bent over barbell rows were a different story though. My heavy set was three reps of 185 pounds. It was HEAVY. I may need to lower my weight to make sure I don't lose good form.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/17/2006 8:04:50 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
7/17/06
The big Sunday weigh-in was a little surprising. I gained three pounds last week! I found that a little odd because I really didn't change my diet from the past week when I gained one pound. Plus, I'm lifting in the garage, which is HOT right now, so I wasn't planning on showing any weight gain. I'm going to lower calories a little bit this week and see what happens. I'm looking for a 1-2 pound gain per week, anything more and I'm assuming I'll be gaining fat.
So, as of Sunday morning, I now weight 195.5 pounds! That's a four pound weight increase in two weeks.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/18/2006 7:43:10 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
7/18/06
Week 3, Day 1 was last night. It was a tougher workout than before, but I made it through. What made it really tough is the weather. It's over 90 degrees, the heat index is over 100, and the humidity is crazy!! For those joining the party late - I work out in my garage, so it definitely affected me last night. I'd get to rep three and feel like I was dying. I'd take a deep breath but it was so humid that it didn't feel like any air was getting to my lungs. It was brutal, but I'm glad that I made it through. Day 2 tomorrow night should be worse - it's supposed to be even hotter!
My 5th set of 5 on Bench was 165 pounds. It was a little more challenging that I had hoped, but it's hard telling how much I was affected by the weather. I don't recall what my heavy set of Squates were (I'm at work right now) but it went pretty well. Barbell Rows were painful, and I felt like I was losing my form. Eventually I may need to start over on Rows and keep strict form.
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
RE: Swimmer's 5X5 Journal - 7/20/2006 7:29:07 AM
|
|
|
Swimmer
Posts: 293
Joined: 2/13/2006
Status: offline
|
7/19/06 - Week 3 Day 2
Day 2 went well last night. We had storms roll in and it really cooled things down. Instead of lifting in 100 degree heat it was closer to 80. I think it really helped my workout. My heavy sets last night were
Squats - Day 2 is a light day for squats, which I really enjoy. I stayed at 130 pounds for 2 sets of 5 reps.
Incline Bench - Heavy set was 5 reps of 160 pounds. I was a little concerned about this lift before hand, because last week was a little rough. The first three sets were fairly easy, the last two were harder but I got through it. My form was good, probably better than last week.
Deadlift - I don't remember my heavy set, somewhere around 5 reps of 160 pounds.
The assistance lifts really hit me last night. I did three sets of pull-ups and my back felt GREAT after them. I also did three sets of Standing Military Press - the heaviest set was 92 pounds. they felt really good too. I did three sets of decline sit-ups and even threw in two sets of chin-ups since I felt like my biceps were lagging during these workouts. For really the first time since I started the program my arms were exhausted afterwards.
I was a little short on sleep last night though (ahhh, the joys of a 9 month old) so I'm still a little tired this morning. But I'll be up for the big workout tomorrow night!!
_____________________________
Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to Swimmer)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
