Who Let The Pup Out? NC's Log

[NCPup]

OK, here goes. I started a 5x5 program this week. Modified from the one on bodybuilding.com to accomodate some of my personal needs etc. I am trying to stay in the 2500-3000 cal range every day. On 3 of my off days, I am taking TaeKwonDo.

24-Sept.
Squat 185x5 185x5 185x5 185x5 185x5
lncline Press 125x5 125x5 125x5 125x5 125x5
BB Rows 105x5 105x5 105x5 105x5 105x5
Dips, BW 8 5
Crunch 10 10 10 10 10

This should be my workout on Days 1 & 3 of my week. Day 2 should incorporate the following: Front Squats, SLDL, Military Press, Pullups, Incline Curls and some ab work. I am using the SMITH MACHINE for my squats to really help me get more ROM. Military Press is on a Hammer Machine for now. I am doing SLDL instead of deadlifts to really hit the hamstrings. Anyone who actually read my old log on MMX might notice I have dropped my weight. SLDLs were not getting the full extension to work the hamstrings. So I am correcting this with this workout. I will do this for 6 weeks, then drop all exercises to 3x3 for 3 weeks, then wean off. Wish me luck.

 

[NCPup]

Day 2

Day 2

Sept. 26

Front Squat 105x5 105x5 105x5 105x5 105x5
Military Press 120x5 120x5 120x5 120x5 120x5
SLDL 175x5 175x5 175x5 175x5 175x5
Pullups 5 5 5 5 4
Incline Curl (2-3x5-8) 25x5 25x5 25x5
Calf raises, LP 330x5 330x5 330x5 330x5 330x5

OK so it is day 2 of the 5x5 workout. I did my front squats with free weights, and they felt good. I was using too little weight, as I had dropped it after being sore Monday. But I can definitely go up 10#, maybe 20#. Everything on this day can go up except the calf raises and the pullups. Even the SLDL went well. I got as much extension as I could, and could feel it in my left hamstring. I really feel good about this new routine and I look forward to my next lift already.

On a side note, I went out to eat tonight for my BF's birthday and I stuffed myself. Why is it that every time I try to control my food intake people either give me food, or I end up going out to eat. They gave me SO much food, that tomorrow's lunch is going to be a 6 oz steak. Not usual for me.

 

[NCPup]

Week 1

Week 1

Sept. 28

Squat 195x5 195x5 195x5 195x5 195x5
Incline Press 135x5 135x5 135x5 135x5 135x5
BB Rows 110x5 110x5 110x5 110x5 110x5
Dips 8 8
Crunch 90 deg 20 20 20 10 10


This was good, but I am not where I need to be with my weights. I expect it to take through Week 3 before I know where I need to be.

 

[NCPup]

Week 2

Week 2

October 2

Squat 205x5 205x5 205x5 205x5 205x5
lncline Press 145x5 145x5 145x5 145x5 145x5
BB Rows 115x5 115x5 115x5 115x5 115x5
Dips 8 8 8
Crunch, Twist 10 10 10 10 10


Note the added dip set. I need to find a belt to help me add weight as my own body weight doesnt seem to cut it anymore. I did twisting crunches to target my obliques this week. I think I will be changing that up each week to keep myself off balance. Incline was tough, but with that and my squats I may have lost track of how many sets I was doing. Squats were hard, but not impossible. Wide stance, toes out. However, my diet sucked this week so far so I am trying my hardest to get it in control. My Incline is where it was before this so going up any will be good.

 

[NCPup]

Week 2, Day 2

Week 2, Day 2

Oct. 4
Front Squat 115x5 115x5 115x5 115x5 115x5
Military Press 130x5 130x5 130x5 130x5 130x5
SLDL 195x5 195x5 195x5 195x5 195x5
Pullups 5 5 5 5 4
Incline Curl 30x5 30x5 30x5
Calf raises, LP 340x5 340x5 340x5 340x5 340x5

Wow this made my hamstrings burn. I think I have the SLDL down. Everything went well. My calves were really feeling it too, and I am still excited about how this is going to go.

 

[NCPup]

Week 2, Day 3

Week 2, Day 3

Saturday, Oct. 6

Squat 215x5 215x5 215x5 215x5 215x5
Incline Press 150x5 150x5 150x5 150x5 150x5
BB Rows 120x5 120x5 120x5 120x5 120x5
Dips 8 8 8
Twist Crunch 15 15 15 15 15

Another good day. My incline is more than I have ever done. Of course, I am not doing flat bench right before it but still... My gym didnt have a dip belt. I was really disappointed, though not as much as when I started looking for one online and could only find a leather one for $50. So I think next week I will add the tricep extension machine, slowly weaning off of the dips until I can get the belt. Still not going all the way down on my squats. I do about 3/4 way parallel and using a wide stance, toes out. My Front Squat is much better.

 

[ironmaidn]

Do you like your results doing the 5x5? I have thought about myself just to mix things up every now and then.

 

[NCPup]

I havent seen any results yet. This is the first time I have done it. Jason said he did and it was good, so he may be the one to ask. He did mention the key is DIET! So I am trying to eat like crazy. It has helped me work on my form already and when I get to like week 7 I should have more ideas. I am tracking my tape measurements too, so in a few weeks I hope to have some numbers to add to my lifts.

 

[ironmaidn]

I havent seen any results yet. This is the first time I have done it. Jason said he did and it was good, so he may be the one to ask. He did mention the key is DIET! So I am trying to eat like crazy. It has helped me work on my form already and when I get to like week 7 I should have more ideas. I am tracking my tape measurements too, so in a few weeks I hope to have some numbers to add to my lifts.

Cool. Keep us posted. Best wishes to you. This is suppose to be a great method.

 

[NCPup]

Week 3 Day 1

Week 3 Day 1

October 9

Squat 225x5 225x5 225x5 225x5 225x5
lncline Press 155x5 155x5 155x5 155x5 155x3
BB Rows 125x5 125x5 125x5 125x5 125x5
Dips (2-3x5-8) 8 8 8
Tricep Extension 70x8 80x8 90x8

Incline went to failure. It is more than I did before. Technically I got all 5 sets done but my form suffered so bad on the last 2 reps that I couldnt count them. My squats were rough. In my first set, I was too far forward and it put a lot of pressure on my lower back, so I got back under the bar properly. This is the same weight I was doing before I started so Day 3 will be a new weight for me. I added tricep extensions to eliminate the Dips, so I will be going with them for the rest of the program. But all in all it was good. I didnt do abs but I did 5 sets of ab exercises on 10/8 so I dont feel bad. Plus my lower back was iffy and I didnt want to risk it. No bigs.

 

[NCPup]

Week 3, Day 2

Week 3, Day 2

October 11

Oct. 11
Front Squat 125x5 125x5 125x5 125x5 125x5
Military Press 140x5 140x5 140x5 140x5 140x5
SLDL 205x5 205x5 205x5 205x5 205x5
Pullups 5 5 5 5 4
Incline Curl 35x5 35x5 35x5
Calf raises, LP 350x5 350x5 350x5 350x5 350x4

Staying right where I am on the pullups, dang it! My front squats went great but I could have done more than a 10 pound increase. Going up 20 next week. My military press is finally the weight I was using before this routine so next week is a new weight. I have to stay on the calf raises, as I couldnt get the last rep out. Incline curl went well, but it was rough so I will stay to get the full 8 reps. My SLDL went better than planned. Never be afraid of the weight! And while it isnt where it was a few weeks ago, the greater ROM makes me feel good about this exercise as well. ROCK ON!

 

[Underdog]

My two cents.

Even though you got this template off of bodybuilding.com, I am only saying this because I see the same exercises over and over. You might end up with a plateau somewhere. my opinion is that you should try different exercises for the same muscle groups kinda deal. and alternate them. I was noticing stagnant weight poundages til I decided to do different ones but worked the same muscle every other work out. I noticed more weight the next time I did the exercise. Like I said that is my opinion/advice.

To get better "stretch on the SLDL, use smaller plates or stand on a block of some sort. Instead of 45's try 25's, or 35's. You will be surprised.

UD

 

[NCPup]

Week 3, Day 3

Week 3, Day 3

October 13

Squat 235x5 235x5 235x5 235x5 235x5
Incline Press 155x5 155x5 155x5 155x5 155x5
BB Rows 135x5 135x5 135x5 135x5 135x4
Tricep Ext. 90x8 90x8 90x8
Crunch 20 20 20 20 20

This went pretty well. I had just tested for my next belt in TKD and so had to spar for 2 2-minute rounds. I didnt think it would go this well. My squat has improved , I get to move up on Incline next week, as well as my triceps. My crunches went well too. BB rows may give me trouble, just because my back is weak (of course my whole body is a weak point, haha). But I am getting along fairly well. Incline is going up 5#, squat 10#. Triceps maybe 5#. Next week is the twisting crunches. But if by week 12 I am doing BB rows with only 20# more, that is still success in my book. I am already doing more than I had before, and on my squat and IP. So HOORAY for me!

 

[NCPup]

My two cents.

Even though you got this template off of bodybuilding.com, I am only saying this because I see the same exercises over and over. You might end up with a plateau somewhere. my opinion is that you should try different exercises for the same muscle groups kinda deal. and alternate them. I was noticing stagnant weight poundages til I decided to do different ones but worked the same muscle every other work out. I noticed more weight the next time I did the exercise. Like I said that is my opinion/advice.

To get better "stretch on the SLDL, use smaller plates or stand on a block of some sort. Instead of 45's try 25's, or 35's. You will be surprised.

UD

My next cycle, in 9 weeks will change the exercises. I will be doing Leg Press, Lat Pulldowns, Decline Press, Shrugs, and maybe Lunges. If I like the numbers on here. I just have to be sure to not be afraid of the weights. I change my routine up every few months anyway. As for the SLDL, I got a good stretch now, I was just cheating myself on my ROM. Plus, in a month, the sets drop to a 3x3 instead so that will further shock me. If that doesnt work, I will try what you suggested. I just want to see this through. I'm an Aries, and we always seem to start something and not finish it.

 

[NCPup]

SICK...and some good news

SICK...and some good news

OK so Monday morning I woke up with some sort of bug. It is keeping me home, probably for the rest of the week. I will not be deleting a week from the 5x5, just postponing it. I hope to be well enough Saturday but I doubt it seriously. IF I DO feel well enough saturday, then I will let that be day 3, but I dont think it will happen.

On the plus side, I just earned a new belt in Tae Kwon Do. I got my Senior Green. For those on a different belt system, this was my first testing where I was doing actual free sparring, not specific combinations set up by the instructor. Our school goes White, Yellow, Orange, Green, Sr. Green, Blue, Sr. Blue, Brown, Sr. Brown, Red, Sr. Red, Probationary Black, 1st Decided First Sr. So I have made some progress, but I still have a long way to go to get my 1st degree Decided black belt. That will be 18 months minimum, probably closer to 2 years. But I love it. It has made me much more confident and more assertive.

 

[NCPup]

Week 4, Day 1

Week 4, Day 1

22-Oct
Squat 245x5 245x5 245x5 245x5 245x5
lncline Press 160x5 160x5 160x5 160x5 160x4
BB Rows 135x5 135x5 135x5 135x5 135x5
Tricep Extension 100x8 100x8 100x5
Crunch 25 25 25 25 25

OK so after a week of feeling like crap, I finally felt well enough to go back to the gym. I proceeded with week 4 as planned. I almost lost it at the gym. I was doing my squats on the Smith, and took my ROM too far on the second set, and had to rerack it and scoot out from under it because I couldnt get it back up. Fortunately, I started right back again. Front squats go for full ROM, regular squats are more of a half-squat or a partial. But this is a better weight than I have ever done before and I am not cheating myself on my ROM yet.

Come to think of it, several exercises are new lifts. Squats, Incline Press, Tricep Extension. I am really excited. I cant wait to see what new lifts I get Wednesday. Hooray Military Press and Front Squats.

 

[NCPup]

Week 4, Day 2

Week 4, Day 2

October 24
Front Squat 145x5 145x5 145x5 145x4 145x4
Military Press 150x5 150x5 150x5 150x5 150x5
SLDL 215x5 215x5 215x5 215x5 215x3
Pullups 5 5 5 5 5
Incline Curl (2-3x5-8) 35x5 35x5 35x4
Calf raises, LP 350x5 350x5 350x5 350x5 350x5

OK so I felt very good overall about this workout. It was a new weight for Front Squats, and it went pretty good. It was an increase of 20# which I probably shouldnt have done but it worked. It went to failure so I will stay with this weight one more week. I am not terribly concerned as I was worried about my ROM anyway. SLDL went better than expected though I was not sure I would get through all the sets. This was my hardest exercise, but I did it. I got that extra pullup, and my sets on calf raises. I lost a rep on the incline curl but I wont be worried until next week. Next week I am going to start shooting for sets of 8, so I may crank it down to 2 sets, who knows. No problems whatsoever on the military press.

 

[Mahaffje]

Lookin good man, keep it up.

 

[NCPup]

Week 4, Day 3

Week 4, Day 3

27-Oct
Squat 255x5 255x5 255x5 255x5 255x5
Incline Press 160x5 160x5 160x5 160x5 160x5
BB Rows 140x5 140x5 140x5 140x5 140x4
Tricep Ext. 110x8 110x5 110x4

Well this was a good workout. I am staying at my Squat weight one more time to ensure I have a good ROM. Incline went better than expected. I obviously went up too much on my Triceps so it will take some time to move up in weight. I didnt do ab work, as my lower back was sore. But overall I am pretty happy. I know my back doesnt increase like my chest does, so the rows will take some time, but there was less to start with there. Speaking of which, time to eat!

 

[NCPup]

Week 5, Day 1

Week 5, Day 1

30-Oct
Squat 255x5 255x5 255x5 255x5 255x5
lncline Press 165x5 165x5 165x5 165x5 165x5
BB Rows 140x5 140x5 140x5 140x5 140x4
Tricep Extension 110x8 110x8 110x5
Crunch, Twist 20 20 20 20 20

Another late night workout but this went well. I checked my ROM for my squats so I feel comfortable going up in weight now. Technically its still a half squat but man could I feel it working. Another new weight for the incline. I had to watch a little bit more with this since I was really concerned about my ROM but it went well. I have the feeling I will see some amazing numbers by the time I finish.

 

[NCPup]

Week 5, Day 2

Week 5, Day 2

1-Nov
Front Squat 145x5 145x5 145x5 145x5 145x5
Military Press 160x5 160x5 160x5 160x5 160x4
SLDL 225x5 225x5 225x5 225x5 225x3
Lat Pulldown 100x5 120x5 120x5 120x4 120x3
Incline Curl (2-3x5-8) 35x5 35x3 30x5

Not a bad workout. It was a little difficult keeping the bar on my shoulders for the Front Squat but I managed. Military Press was good, though I was a bit upset that I couldnt get that last rep out. SLDL was almost not happening. I do them on the Smith Machine, and for several sets, the stops almost kept me from lifting it. I did it but it was really hard. I may try either another Smith or using free weights next time. I switched to Pulldowns for the same reason as moving from Dips- no belt for adding weight. My Incline Curls ticked me off. I had to drop down in weight because I simply couldnt get it done. I dont know if it was an increase in my ROM or just the Pulldowns, or the fact that I switched Calf Raises to another day so didnt do them today. Whatever the reason, I think I was cheating myself to get to 35 so I am going back to 30 pounds. I am gonna keep reminding myself I am only a third of the way there and if I get to 40 by the end, I can be really proud.

On another note, being sick caused me to lose 5 pounds, and cutting the creatine out also caused me to lose a little size but that happens. I am increasing my food intake. On the plus side, I can see that little V-shape around my lower abs/groin area. I didnt mean to be cutting but it is nice to see. I cant wait till the end to see my results.

 

[NCPup]

Week 5, Day 3

Week 5, Day 3

Sunday, November 4
Squat 265x5 265x5 265x5 265x5 265x5
Incline Press 170x5 170x5 170x5 170x4 170x3
BB Rows 140x5 140x5 140x5 140x5 140x5
Tricep Ext. 110x8 110x8 110x8
Calf raises, LP 360x5 360x5 360x5 360x5 360x5

This went well. I had to eliminate ab work because of time constraints. Which is also why I had to wait an extra day to lift; its been busy here. One thing I love about doing my squats on the Smith is that I can make sure I get the same extension. I watch one of the slots to make sure. Incline was rough. I actually got another rep on the last set, but my ROM was so bad I didnt count it. My next workout will probably see me hit all 5 sets ok. Triceps are a bit rough but I did squeeze the last rep out. This machine though, is a beast to get into, and the shoulder action required to get it going can be a lot. Next 5x5 routine I set up will have extra shoulder work and extra bicep work I think. I will probably switch bent over rows for upright. The rows went ok but I am not really happy with my back progress. On the plus side, I can feel how my wide stance squats has really helped my outer thigh muscles. I think this is a routine everyone should try.

 

[NCPup]

Week 6 Day 1

Week 6 Day 1

6-Nov
Squat 275x5 275x5 275x5 275x5 275x5
lncline Press 170x5 170x5 170x5 170x5 170x5
BB Rows 145x5 145x5 145x5 145x4 145x3
Tricep Extension 120x8 120x8 120x3
Calf Raises, LP 370x5 370x5 370x5 370x5 370x5
Crunch 25 25 25 25 25

OK so not a bad workout. Squat went up amazingly. I decided that since I am really doing half squats (a good power exercise) I will go for more ROM during week 10-12 when I am taking it easy. Incline went well but look at my numbers for Day 3 because I wil be switching from free weight to Hammer Strength and that is my conversion day. My gym is just too empty to ensure a spotter. Heck, the one staff memeber spends his time on the internet in the office. But Hammer is supposed to be the next best thing to free weights so we will see. I switched my grip on my Bent Over Rows to underhanded. Which was kinda weird for the Smith but I feel better. I also decided for my SLDL in a couple of days, I will be using the same grip for deadlifts: the over/under hand grip. Until now I had been using a simple overhand and that wasn't working well. Oh well time to eat.