Davids Progression Journal of Bill Starrs 5x5

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

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

Duke of the Emancipation Detoxification

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.

excellent journal so far, keep up the the good work, and you WILL gain strength and gize.

NEW VIDEO

DEADLIFTS 420 * 6

http://video.google.co.uk/videoplay?docid=-1529123881923130945

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.

Duke of the Emancipation Detoxification

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.

Duke of the Emancipation Detoxification

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

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

Wow strong detailed journal lol. You will definitely get strong on 5x5. Keep up the good work man.

MOP

"Do or do not. There is no try."
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www.ironmass.com
www.hardgainer.co.uk
www.brothersofiron.com

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

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?!?

Just stay til you can get all the reps. (I think)

MOP

"Do or do not. There is no try."
-----------------------------------------------------------------
www.powerliftingforums.com
www.ironmass.com
www.hardgainer.co.uk
www.brothersofiron.com

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

ORIGINAL: David1991

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?

define "involved"

I lift to get stronger, yes. I have a log here. I am not very strong or big though

MOP

"Do or do not. There is no try."
-----------------------------------------------------------------
www.powerliftingforums.com
www.ironmass.com
www.hardgainer.co.uk
www.brothersofiron.com

Saturday 2/24/07- WEIGHT: 146.5 lb.

Body Fat % using online test: 13.885% (+0.7875)
Height: 5ft. 11in.

Fat: 20.341525 (+0.90744375) Goal(4/15/07)-No more than 19.19 lb. Of fat

Lean Body Mass: 126.158475 lb.(+1.34255625) Goal(4/15/07)-129.11 lb. of LBM

Waist line: 31.5in.


alright not bad, im dont with cheat meals for awhile so i dont think i'll be gaining as much fat anymore, atleast i hope not

Tuesday (2/27/07):
Squat
5x90
5x115
5x135
5x160 
4x180-->wow this sucks, not even supposed to be a PR and i couldnt do it 
Bench
5x65
5x80
5x95
5x110
4x126--->same problem as above 
Rows
5x60
5x80
5x95
5x110
4x124--->ugh!!

Assistance Lifts
Weighted Hypers
8x60
8x60

very bad workout, i cant explain why this happened but ill just repeat the weights next week to get the 5 reps.
Thursday (3/1/07:
Squat
5x90
5x115
5x135
5x135
Military Press
5x50
5x60
5x72.5
5x82.5--->NEW PR!  
Deadlift
5x125
5x150
5x170
5x197.5
 
Assistance Lifts
Barbell Curls
7x61 
6x60
4x60 
Tricep Pushdowns
8x120
8x120
6x120
 
all good this workout, deadlift was supposed to be a new PR but i realized that i actually did 200x5 reps before so i guess it wasnt. but this time was only 2.5lb. less and it was alot easier than the 200x5 so thats good. the tricep pushdown was suprisingly easier even though i added 5lb., i did have to add a 5lb. weight to it though cause it only went by 10's at that wieght so i guess its possible that it went up against the cable and caused more resistance but w/e.



Saturday(3/3/07):
Squat
5x90
5x115
5x135
5x160 
3x180
8x135
Bench
5x65
5x80
5x95
5x110
5x126-->NEW PR! 
5x95/3X95--> lol i forgot i had to do 8 so i did 5 then went back to do the other 3
Rows
5x60
5x80
5x95
5x110
3x123.5
8x95
 
Assistance Lifts
Dips 
8x10lb.
5x5lb.
6xBW
 
i did good on bench and dips but squat i had to stop at 3x180 cause i leaned forward to much and then couldnt get up, like before rows are not getting any better.