JB's Journey to 200

[JBisGod]

Well I decided to start a journal on here to post my progress. I was 160lbs a year ago, now I'm 180 and I hope to make it to 200lbs with as much muscle and least fat as I can. Hopefully this log will help me stay motivated and dedicated to the plan. I've been working out consistantly for about a year. I probably don't keep track of my diet as well as I should, but I've made decent gains (+20lbs muscle in the last year). My strength gains are slowing down so I decided to switch from my 4 day chest/back/shoulders/legs split into a 5x5 program.

So currently I am:
6' 0"
180lbs
Bench: 185x10 (247 1RM by calculator)
Incline Bench: 135x10 (180 1RM)
Squat: 225x10 (300 1RM)
Deadlift: 265x10 (353 1RM)


The program I'm doing is Bill Starr's 5x5
Here it is:

Sunday

Squat 5x5 (Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 (Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Deadlift 5x5 (Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
2 sets of weighted hypers and 4 sets of weighted sit-ups (I do floor wipers holding 135 barbel instead of situps)



Tuesday

Squat 4x5 (First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again )
Incline or Military 4x5 (Ramping weight to top set of 5 )
Deadlift 4x5 (Ramping weight to top set of 5)
3 Sets of situps



Thursday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)


I'm going to do my best to be consistent with this and not **** with it too much. This will be the first workout plan I actually write out and keep track of, so hopefully that will help me reach my goal of a hard 200lbs.

[JBisGod]

This was my workout Sunday, and although I worked hard every set, I wasn't feeling the burn/pump I usually get when I was leaving the gym. This is what I did:

Squat
5 185
5 205
5 215
5 225
5 230

Bench
5 135
5 155
5 165
5 175
5 185

Row
5 95
5 100
5 105
5 110
5 115

5x10 Floor wipers holding 135lb barbel
3x10 Body weight hypers

[JBisGod]

Tuesday morning:

Squat (Sets of 5)
185
195
205
215
215

Incline Bench (Sets of 5)
115
125
135
145

Deadlift
231 x5
242 x5
253 x5
275 x5
319 x2 (Personal Best)

2 Sets Floor Wipers holding 135 barbel
2 Sets Situps

[JBisGod]

Thursday evening's workout really helped me recover from my day long hangover, although I think I **** myself a little bit while squating.

Squat
5 155
5 185
5 205
5 225
3 235
8 185

Bench
5 135
5 155
5 185
3 195
8 155

Row
5 95
5 100
5 105
5 115
3 120
8 105

Dips - 12, 8, 6 with bodyweight

Barbell Curls
65x10
75x6
65x6

Skullcrushers
65x10
75x10
Tricep Cable Push-downs
60x8
60x8

[JBisGod]

I'm home for christmas (back from university) and I'm supplement-less which means no creatine. I weighed in today at 176, down from 182 at school. I've been eating like a horse lately but I think the weight loss is due to coming off the creatine (the last 4 days have been without it).