5Six's Pursuit for Strength, Functionality and Mass

[5Six]

Who is 5Six?

Stats

Height: 5' 5.5" or 166.7 cm
Weight: 160 lbs
Body type: Ability of an ectomorph to muscular hypertrophy, as well as the metabolism. Yet the bone structure of a mesomorph

Training Schedule

A 4 day split, each body part once a day. Cardio is will be done twice a week, as well as flexibility training, either in the form of yoga with an instructor or on my own. Furthermore, muay thai is being considered to be added.

Goals

In the Gym:

- To get back to the 405 5RM on deadlifts, 315 5RM on squats and be able to maintain it
- 12 reps on wide grip pull ups
- To do a handstand
- Triple clap push-ups as in seen here:



- Increase forearm and trap size

Measurements:

- Sub-10% bf and being 165 - 170 lbs; 16.5" arms and calves and 27" quads

Reason for this Log

First off, I felt that my last log title wasn't holding true. That was not my definition of continual progression. It was more of highs and lows of strength with no maintenance of strength. Also, I'm becoming a sucker for plyometrics, and body weight exercise, and I'll be incorporating these also. Due to some events in the past few months, I've have an increased awareness of functional strength, and am in a believer in it, and this type of training will be applied too.

The short of it is I'm not just concerned with bodybuilding. I want to to be the best I can be physically, and that encompasses many things: functional strength, aesthetics, flexibility, and other factors

[5Six]

January 2nd of '09

Back/Bis/Forearms

Deads

135 lbs x 8
225 lbs x 8
315 lbs x 6
365 lbs x 3

Pull-Ups

BW x 4 -- SG
BW x 4 -- SG
BW x 4 -- PG
BW x 4 -- PG

BB Rows

135 lbs x 8
155 lbs x 6
RP -- 155 lbs

HS Pulldowns

100 lbs x 8
120 lbs x 8
140 lbs x 6

Thick Bar BB Curls

(Yep, I'm that arse who curls in the power rack )

65 lbs x 8
65 lbs x 8
65 lbs x 8

DB Curls

Note: Was focusing on the eccentric. This got my mind thinking of eccentric loading for caring for achilles tendonpathy. Oh my crazy education leading my mind astray.

40 lbs x 8
Drop Set 35 lbs x failure 25 lbs x failure 20 lbs x failure 15 lbs x failure
Drop Set 30 lbs x failure 25 lbs x failure 20 lbs x failure 15 lbs x failure

21's

60 lbs -- WG
50 lbs -- NG
40 lbs -- NG

10 sets of forearms

Cardio/Conditioning

5 round of jump-rope. It was 1 minute of skipping and 15 seconds rest. I had to call it early due to unable to keep rhythm

20 mins of LI on treadmill

Duration of Workout: About 50 min for weights; 30 min of cardio

Pumps and Vascularity: Bis were great, as well as the back

Energy Levels: Energy levels were great! Except for the CNS fatigue near the end of the workout

Post-Workout Ramblings of a Manlet:

- My hamstring was really tight, so didn't want to push myself too hard on deads.

Length of Previous Night's Sleep: 8.0 hours

Sleep Quality: 8.0/10

Naps: --

Pre Workout Water In-take: 3.0 L

Total Water Intake During Workout: 3.0 L

Stress Level: --

Fatigue Level: Yep

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[Surive123]

Spam me again....I'll kill ya

[PaC-mAn8]

Sup.

[JHICKS3301]

Oh hai

[2 D]

So you are aware, I am too am stripping down my lifting for the most part and going to a more basic, athletic regimen when I get back to my old gym.

Glad you have a strong desire towards a new focus Kurt.

In the meantime here is a token rocky montage training vid to inspire you further.

[B Con]

What it is Kurt? Must be important as I got PMed twice

[SexyBack]

hey! great new start to the new year with a new journal! Can't wait to see what you accomplish this time around! Good luck!

[jdmalm123]

I'm becoming a sucker for plyometrics, and body weight exercise, and I'll be incorporating these also. Due to some events in the past few months, I've have an increased awareness of functional strength, and am in a believer in it, and this type of training will be applied too.

The short of it is I'm not just concerned with bodybuilding. I want to to be the best I can be physically, and that encompasses many things: functional strength, aesthetics, flexibility, and other factors

Awesome!

Awesome revelation/evolution!

Awesome goals!

And...awesome "first" workout! I see you sneaking biceps in there!

[5Six]

Thanks for the support, guys and gals. And again, sorry for the spam. Love yah all

[bull.dogz]

New year, new log.....count me in. Curious to see how your workouts have changed, especially from hanging out with those hockey players.

[ossizen]

[The_Animal11]

the animals in on this new journal! startin 2009 off right! its nice to see you following your ideals of the perfect physique and lifestyle

[gymratluke]

*subbed*

[Sandguy]

I'm in bro!

Nice title, sounds real professional.

[jdmalm123]

I'm in bro!

Nice title, sounds real professional.

Yeah, but maybe I would have called it "Shot Putting Hussle in the Muscle!"




EDIT: or not.

[The Solution]

In it to WIN IT!

[5Six]

*subbed*

Thanks, dude!

I'm in bro!

Nice title, sounds real professional.

Thanks for the feedback about the title. I was having trouble coming up with something, and thought this was a dec one.

Yeah, but maybe I would have called it "Shot Putting Hussle in the Muscle!"

.....or not?!

In it to WIN IT!

It's good to have you here

[5Six]

Bump for more detailed workout~

[ossizen]

good luck with it, Kurt!

[spot_skater]

Subbed and in for this one. Good luck with the goals, brahski. I'll be in here now and again to throw down some motivation.

Manlet love, wuttup.

[jdmalm123]

just saw this:

Five Essential Movements for Hockey Players
http://www.elitefts.com/documents/ho..._movements.htm

[SavageOne]

KURT, I AM IN ON THE FIRST PAGE!!!!



Glad to be back, your pm was just what I needed to get back in teh journal mode!

[5Six]

Subbed and in for this one. Good luck with the goals, brahski. I'll be in here now and again to throw down some motivation.

Manlet love, wuttup.

Oh, how I missed you and your manlet ways and our lingo!

just saw this:

Five Essential Movements for Hockey Players
http://www.elitefts.com/documents/ho..._movements.htm

That's a great lil' article. Thanks for sharing it, Jon.

KURT, I AM IN ON THE FIRST PAGE!!!!



Glad to be back, your pm was just what I needed to get back in teh journal mode!

OMG. You are! I'm glad I can inspire you, Savage.

[spot_skater]

Oh, how I missed you and your manlet ways and our lingo!

Fukkin Bird Gang.

You know how it is.

[saku]

In for this!

You have some nice goals to work toward, I especially like the hand stand goal

405 deads at your weight will be sweet!

[thepijj]

looking forward to it

[SHOWTIME]

First page, and please send pics of the yoga instructor.

[5Six]

Fukkin Bird Gang.

You know how it is.

Def, man. Def! Manlet love forever, yo.

In for this!

You have some nice goals to work toward, I especially like the hand stand goal

405 deads at your weight will be sweet!

Thanks for joining up, Saku. I meant to ask, how's the trainign for the Canadian equilivant of the SWAT team coming?

And I like my goals also I also want to do a standing backflip

looking forward to it

Thanks, my man

First page, and please send pics of the yoga instructor.

I'm the yoga instructor. You still want?

Also, I was thinking about my leg training the last few days, and realized I never really did high rep (ie 6 - 12 squats) and I'm really wanting to bring my leg size. So I think this method of hypertrophy training is due. Deads will still be kicking around 5 reps though. So the exercises I'm thinking of doing are: squats, fronts, leg press, hacks and lunges and extensions. And for hammies reverse lunges, GHRs and SLDL will be mandatory

[FATHER FLEX]

Here I is...Here I is! Thanx for the PM. You have more than just cosmetic goals bro here. Keep it well rounded bro. I like that.