Neiderhiser's Training Journal

[Neiderhiser]

The Plan


I have been on a year long bulk since February. My goal is to pack on as much mass as possible through the end of the year and then to go on a cut sometime early February. I was 183lbs back when I started and I am currently sitting at a solid 217lbs. I just finished a two month supplement log using Animal's M-Stak, where I added 15lbs to reach my current weight:

http://forum.bodybuilding.com/showth...hp?t=118923071

I am starting up this log to continue tracking my progress through the rest of my bulk and also into my cut next year.



The Workout

I am heading into week 5 of Bill Starr's 5x5 strength routine. Already in just four short weeks I have already seen phenomenal gains. I have added 25lbs to my bench press, 50lbs to my squat and 25lbs to my dead lift. Although this is a 5 week program, I am planning on extending it until I am no longer seeing optimal gains. In the coming weeks I may be tweaking the exercises a bit in order to start isolating lagging muscle groups.

http://www.eclipsegym.com/forums/viewtopic.php?t=57



The Stats:

Height: 5' 9"
Weight: 218lbs
Approx Body Fat: 18%

Bench: 230x5
Squat: 300x4
Dead: 300x5

Chest: 44"
Arms: 15.5"
Quads: 28"
Waist: 38"



The Food:

I am an endomorph, so I tend to put on weight quickly. I will be aiming for about 3,000 cals per day and adjusting as I deem necessary. I will be focusing on eating between 1-1.5 grams of protein per lb of body weight while also trying to hit the following macros:

40/40/20 (p/c/f)

Protein Sources: Eggs, Milk, Chicken, Ground Beef, Top Round, Salmon, Whey.
Carb Sources: Oats, Wheat Bread, Potatoes, Rice, Veggies, Yogurt, Cereals

As always cheat meals will be had every now and again to keep me sane.



The Supplements:

• Animal Pak
• Animal Pump
• Animal Nitro
• Animal Omega
• Animal Flex
• Universal Torrent
• Universal BCAA Stack
• Universal Uni-Liver
• Universal Real Gains
• Nature's Best Isopure Whey
• PrimaForce CreaForm
• ON Glutamine Powder
• Kirkland's Fish Oil

I take Pak, Flex, BCAA Stack, Glutamine, Omega or Fish Oil, and uni-liver every day. Torrent and Pump are taken on lifting days, and CreaForm is for off days. Real Gains is to supplement meals as necessary.


* M-Stak no longer used


The Pics:

[Neiderhiser]

Kicking off this journal with last friday's workout....

10/30/2009
Body Weight: 218lbs

BB Bench Press:
215x5
215x5
215x5
215x5
215x5

Squats:
135x5
185x5
205x5
245x5
300x4 PR

Dynamic BB Rows:
135x5
185x5
205x5
225x5
245x5 PR


Total Weight: 15,400lbs


Notes: Added 15lbs to the squat bar over last weeks PR of 285. The first 3 reps were strong and controlled, hit the 4th rep and was completely exhausted. I attempted the 5th rep but had nothing left and had to have my spotter bail me out. All said and done it was still a new PR! Can't wait till I put up 3 pies!

Another PR week for Rows as well, hopefully these weights will feel lighter next week!

[Kon_Rock]

1st over here! Looks good man....love the stack!!

[Neiderhiser]

Only fitting man, welcome aboard.

[Neiderhiser]

Getting ready to attempt a new Flat Bench PR tonight at 235lbs. Edged out 230 last week for 5 reps so I'm only increasing by 5lbs this week. Also squats should be hell, attempting 280x5x5.

[msd8683]

Sub'd! I see the PR train is still rolling along!

[Neiderhiser]

Yessir, not stoppin till I run outta steam. Glad to have you msd!

[Neiderhiser]

11/02/2009
Body Weight: 217lbs


BB Bench Press:
135x5
165x5
185x5
205x5
235x5 PR

Squats:
280x5
280x5
280x5
280x5
280x5

Dynamic BB Rows:
225x5
225x5
225x5
225x5
225x5


Total Weight: 17,250lbs


NOTES: Started week 5 of Bill Starr's 5x5 with another new PR on the flat bench. I only increased by 5lbs this week, but I was able to get out all 5 reps on the last set. Next week I will be attempting 240. Bumped squats up by 10lbs and was sure feeling it going into my last 2 sets. Ended with dynamic rows trying to squeeze out each rep at the top of the movement to get max contraction.

Also, when I got home later that night, I dunno if it was the squats or what, but I was absolutely ravenous. I could have at the damn fridge clean, but instead I wolfed down a 9oz top round, baked potato, salad, and some corn. I then just laid down and crashed for the night. This workout routine doesn't sound all that hard, but putting up max #'s sure does take it' toll. I'm lovin it!

[Kon_Rock]

Nice work man 230 for 5 serious there! I know what ya mean, after I come and eat I dont wanna move. I just lay on the couch and relax.

[Neiderhiser]

Originally Posted by Kon_Rock

Nice work man 235 for 5 serious there! I know what ya mean, after I come and eat I dont wanna move. I just lay on the couch and relax.

Fixed bro!

And yeah man, that's when you know you've put in a good workout....when your body cries uncle.

[Neiderhiser]

Weight: 217lbs

Walked on the treadmill for 30 mins. 9% incline @ 2.8 speed

Calf Extns on Leg Press:
4ppsx12
5ppsx12
6ppsx12
7ppsx12
8ppsx10
9ppsx6

Kneeling Rope Crunches (double pulley):
200x10 (full stack)
200x10
200x10
200x10

[Kon_Rock]

Haha...thanks for fixing that. I don't even remember what I typed. Theres a good clean cardio day. I'm not even thinking about abs till spring, but good see your keeping them in the ball game!

[Neiderhiser]

Just trying to keep my core strong man with all the compound movements, nothing too strenuous though. I'll be blasting them harder after my bulk though as you said.

[Neiderhiser]

11/04/2009
Body Weight: 218lbs

Dead Lifts:
305x5 PR
305x5
305x5
305x5
305x3

Standing Military BB Presses:
140x5
140x5
140x5
140x5
140x5

Squats:
245x5
245x5
245x5
245x5
245x5

Neutral Grip Pullups:
BWx5
BWx5
BWx5
BWx5
BWx5


Total Weight: ????


Notes: I was in the gym for close to 2 hrs last night. Yes that may seem a little long for only 4 exercises, but the dead lifts alone took almost everything out of me right off the bat. I set a new PR on deads right at the start at 305x5 and by the 5th set I felt utterly destroyed. I only recorded 3 reps on the last set because I couldn't fully lock out the final 2 reps even though I was able to pull the weight off the ground.

The rest of the work out went slow as I took a good 4-5 min rest between sets to try and recoup some energy to finish it all out. It's been less than 18 hrs since I was in the gym and already the soreness is setting in all over my back.

[msd8683]

I hear you on the Deadlifts, I always take long breaks when doing deads. It is a very taxing excercise, for awhile I was only doing Deads every other week to allow more recovery from it.

Props on the PR too

[Kon_Rock]

Nice work man! Dead take it all out of you, but way to stay with and get it all in there. Thats awesome.

[HBGMarine]

Yo, I heard that Neiderhiser is gonna have bigger legs than Arnold soon.

Do work son!

[Neiderhiser]

Originally Posted by msd8683

I hear you on the Deadlifts, I always take long breaks when doing deads. It is a very taxing excercise, for awhile I was only doing Deads every other week to allow more recovery from it.

Props on the PR too

Yeah man squats and deads are two of the most ball busting lifts you can perform. I plan on deloading in 3 weeks to give my body and CNS a chance to recoup from these heavy-ass weights.

Originally Posted by Kon_Rock

Nice work man! Dead take it all out of you, but way to stay with and get it all in there. Thats awesome.

Thanks man, stay tuned for my second attempt to squat 300 for 5 reps later tonight.

Originally Posted by HBGMarine

Yo, I heard that Neiderhiser is gonna have bigger legs than Arnold soon.

Do work son!

Did you know that Arnold used to take a barbell out in the woods and slap 250lbs on it and squat for hours at a time. He'd perform over 50 total sets of just squats until he could no longer squat, let alone walk upright. But thankfully I am not genetically deficient in the wheels area and do not need to subject myself to such torture tactics to get my legs to grow. Although, if I want Arnold's 22" guns.......

[Neiderhiser]

11/5/2009
Weight: 219lbs

30 minutes of Light Cardio plus

Seated Calf Raises:
45x12
90x12
135x12
180x8
180x8

Leg Raises:
4 sets of 12

[msd8683]

Originally Posted by Neiderhiser

Thanks man, stay tuned for my second attempt to squat 300 for 5 reps later tonight.

300 x 5 ----GO GET IT!

[Neiderhiser]

11/6/2009
Body Weight: 217lbs

BB Bench Press:
225x5
225x5
225x5
225x4
225x4

Dynamic BB Rows:
135x5
185x5
205x5
225x5
250x5 PR

Squats:
135x5
185x5
205x5
245x5
300x0 <-------------------------Just wasn't feeling it












































HOWEVER




































305x5 NEW PR!!!!






Total Weight: 15,700lbs


Notes: YEEEEAAAHHH BUDDY, Hit 305 for all 5 reps on squats last night! I'll admit that I didn't get past parallel on them and I used a belt for the first time because my lower back was still not 100% from deads, but every single rep felt strong and controlled.

I bumped my bench press up a full 10lbs this week to 225 and failed on the 5th rep for my final two sets, but all in all I'm still happy I got most of it out. I'll be reattempting 225x5x5 next friday.

Dynamic rows destroyed my back on the last set of 250 and my thought is to keep the same weight next week because I felt my form slip on the last 2 reps, so I want to make sure form is on point before I bump up any more.

This week was truly the hardest week yet on the 5x5, but it was also the heaviest week to date. I'll be extending this 5x5 program for another 2 weeks and then deload over a much needed thanksgiving break. Upon returning I will be mixing up my routine to throw in some new exercises and change up the rep/set scheme a bit. Haven't fully decided yet on a program though.

[Kon_Rock]

YEAH MAN...way to step that up and go for it! Thats how I was on leg day, back was alittle sore so use the belt for the first too. And going up 10lbs on bench, dont' worry about not finish the last rep. Your going up and that equals growth. Way to push it!

[msd8683]

Congrats man, bigtime PR there

[Neiderhiser]

Thanks guys, attempting a new Bench PR again tonight.....240x5

[Neiderhiser]

11/9/2009
Body Weight: 217lbs


BB Bench Press:
135x5
165x5
185x5
215x5
245x3 PR

Squats:
285x5
285x5
285x5
285x5
285x5

Dynamic BB Rows:
230x5
230x5
230x5
230x5
230x5


Total Weight: 17,110lbs


NOTES: I upped my bench press 10lbs this week hitting a new PR, but failed to get all 5 reps out, so I'll be attempting the same weight next week.

[Neiderhiser]

11/12/2009
Body Weight: 217lbs

Dead Lifts:
315x5 PR
315x5
315x5
315x5
315x4

Standing Military BB Presses:
145x5
145x5
145x4
145x3
135x5

Squats:
225x5
225x5
225x5
225x5
225x5

Neutral Grip Pullups:
BWx5
BWx5
BWx5
BWx5
BWx4


Total Weight: 21,575


Notes: Back when I first started dead lifting roughly 6 months ago my goal was to get to 3 plates. Last night I reached that goal!!!!!

After those deads though my energy levels were obliterated. I backed down the weight of my squats after I failed to get all the reps out on the Standing Press. Next week I'll be keeping the weights the same.

[Neiderhiser]

11/13/2009
Body Weight: 218lbs

BB Bench Press:
255x5
225x5
225x4
225x4
225x4

Squats:
145x5
185x5
225x5
275x5
315x4 PR

Dynamic BB Rows:
135x5
185x5
205x5
225x5
250x5


Total Weight: 15,360lbs


Notes: Last night I hit my second big PR for the week....3 plates on Squats for 4 reps. First two reps were nice 'n strong going just to parallel, 3rd rep was a little suspect as I didn't quit get to parallel feeling my legs starting to give. I then racked the weight, took about a 20 second breather than went back under the bar and hit a nice deep 4th rep to finish out the set. Next week I will make another attempt at 315 to hit 5 full reps!

I was a bit disappointed on bench press as I attempted another go at 225x5x5 and actually got 1 less rep out since last weeks session, but I admit that this 5x5 has taken quite the toll on my body and I'm really starting to feel the need for a deload. The good news is that I'll be taking all of thanksgiving week off for my deload and I'll be returning with an all new work out routine in order to change things up....stay tuned.

[msd8683]

Originally Posted by Neiderhiser

11/13/2009

Squats:
145x5
185x5
225x5
275x5
315x4 PR


Notes: Last night I hit my second big PR for the week....3 plates on Squats for 4 reps. First two reps were nice 'n strong going just to parallel, 3rd rep was a little suspect as I didn't quit get to parallel feeling my legs starting to give. I then racked the weight, took about a 20 second breather than went back under the bar and hit a nice deep 4th rep to finish out the set. Next week I will make another attempt at 315 to hit 5 full reps!

I was a bit disappointed on bench press as I attempted another go at 225x5x5 and actually got 1 less rep out since last weeks session, but I admit that this 5x5 has taken quite the toll on my body and I'm really starting to feel the need for a deload. The good news is that I'll be taking all of thanksgiving week off for my deload and I'll be returning with an all new work out routine in order to change things up....stay tuned.

Way to keep hitting PRs every week on the 5x5. Deload for Thanksgiving and eat up!

[wabeer1]

Likin the PR's and set up beast..subbed

[Kon_Rock]

Way to hit that 315 on squats!!! Makes ya feel like a monster knowing you can squat 3 plates. I'm taking a week off too for Thanksgiving. Need a good break to eat up and give your mind and body a rest to get back to 100%.