Ryan's "Do You Even Lift?" Log.

[RyannayR]

Hey everyone, this is my first ever log on BB.com. I will be running Madcow's 5x5 to bring up my compound lifts. The standard bodybuilding splits that I was doing before just didn't seem to yield the results I was after. I've have heard that this program can add some serious poundage to the lifts that matter and put some size on you as well.

Stats:
Age:23
Height: 6'2
Weight: 200
Body fat: ~16% ?
Lifting Experience ~2 years

Lifts:
Deadlift: 280 x5
Squat: 210 x 5
Bench 205 x 5
Pendlay Row: 195 x 5
Standing Overhead Press: 120 x 5

Supplements:
Myofusion
Multi
Fish Oil
Creatine Mono
Vitamin D
I will also be using Bio Forge v3

[RyannayR]

Squat
100 x5
120 x5
145 x5
170 x5
195 x5

Bench
95 x5
120 x5
140 x5
165 x5
190 x5

Pendlay Row
90 x5
110 x5
135 x5
155 x5
180 x5

Weighed in at 199.2lbs. Everything felt heavy today. I think I need to eat more carbs.

[Ironlife]

Nice log, good luck on the progress son.

[RyannayR]

Squat
95 x5
120 x5
145 x5
145 x5

Standing Overhead Press
75 x5
90 x5
105 x5
120 x5

Deadlift
165 x5
200 x5
230 x5
265 x5

Situps

Wide Grip Pull ups
BW x8
BW x8
BW x7

Quads were a tab bit sore today from practice yesterday. I'm going to give Intermittent Fasting a go for my new diet. However, it's going to be hard to stick to it when I go on vacation next month because you have to fit all of your calories into an 8 hour window so that doesn't leave much time for beer unless I drink during the day and not at all during the evening. But I'll cross that bridge when I come to it. In the meantime I drink Xtend before I lift, then I eat all my calories from 12-8pm. Still waiting for Bio Forge v3 to come in the mail but it should be here this week.

Nice log, good luck on the progress son.

Thanks for stopping by bro.

[RyannayR]

No lifting today. Went on a 1 mile jog then a light shoot around before work. My legs are feeling heavy but my calves appear larger. Where is my BioForge god dammit?

[RyannayR]

Squat:
95 x5
120 x5
145 x5
170 x5
200 x3
145 x8

Bench:
95 x5
120 x5
140 x5
165 x5
195 x3
140 x8

Pendlay Row:
90 x5
110 x5
135 x5
155 x5
185 x3
135 x8

Dips:
BW + 47.5 x 8,8,6

Still no Bioforge in the mail. Where the hell does this stuff ship from??

[RyannayR]

Squat:
105 x5
125 x5
150 x5
175 x5
200 x5

Bench:
100 x5
125 x5
145 x5
170 x5
195 x5

Pendlay Row:
95 x5
115 x5
140 x5
160 x5
185 x5

Weighted sit ups, 1 mile jog.

Felt really fresh today.

[RyannayR]

No lifting but 3 hours of sports today.

[RyannayR]

Squat:
100 x5
125 x5
150 x5
150 x5

OHP:
80 x5
95 x5
110 x5
125 x5

DL:
170 x5
205 x5
235 x5
270 x5

Sit ups
Wide grip pull ups BW x8,8,8

[RyannayR]

Squat:
100 x5
125 x5
150 x5
175 x5
205 x3
150 x8

Bench:
100 x5
125 x5
140 x5
170 x5
200 x3
140 x8

Row:
95 x5
115 x5
140 x5
160 x5
190 x3
140 x8

Dips:
BW + 50 lbs 10,10,10 PR!!!!!

Bioforge v3 finally came in the mail. Feeling good feeling fresh!

[RyannayR]

Squat:
110 x5
130 x5
155 x5
180 x5
205 x5

Bench:
105 x5
130 x5
150 x5
175 x5
200 x5

Pendlay Row:
110 x5
120 x5
145 x5
165 x5
190 x5

Weighted sit ups, 1 mile run.

Strong workout today. I was feeling pretty tired afterwards so I took a 20 minute nap before heading to work.

[RyannayR]

3 hour practice in 90 degree heat but it seemed like I had more in the tank at the end the majority of the team. I also woke up right on time and didn't feel tired at all. Calves and feet and legs are feelin' it right now.

[RyannayR]

Squat:
105 x5
130 x5
155 x5
155 x5

OHP:

95 4x5


DL:
175 x5
210 x5
245 x5
280 x5

Sit ups
Wide grip pull ups BW x10,10,10 PR!

[RyannayR]

Squat:
105 x5
130 x5
155 x5
180 x5
210 x3
155 x8

Bench:
105 x5
130 x5
145 x5
175 x5
205 x3
145 x8

Pendlay Row:
100 x5
120 x5
145 x5
165 x5
195 x3
145 x8

Dips:
BW + 52.5 lbs 10,10,10 PR!!!!!

BioForge v3 notes:
Felt fresh with less sleep than I usually get. Also was in a good mood all day and I have been for a few days in a row. Having said that I did notice a few short burst were my patience was thin and I lost my cool a tad. Furthermore my libido is a bit higher than baseline.

I haven't weighed in a few days but I will tomorrow if I remember.

[RyannayR]

Tuesday week 7


Went on vacation but I'm back now. I continued my workouts while I was away but didn't have internet access for some time.

Squats:
125 x5
150 x5
175 x5
175 x5

Overhead Press
115 x5
115 x5
115 x5
115 x5

Deadlift
195 x5
230 x5
265 x5
300 x5 PR!!!

Wide grip pull ups
hill sprints (these are fun)

I finished up my BioForge v3. I feel like it gave my already out of control libido a boost. Some days I was set with relatively little sleep and other days I needed a ton and I was still tired so idk what to make of that. I'm mad jelly of people who only require 6 hours of sleep. I hit PR's for the past 2 weeks in all my big lifts. I think it suppressed my appetite so I guess that would be beneficial while cutting. I didn't really notice any changes in my physique despite setting PR's while staying the same weight.

Weighed in at 201 today.

[RyannayR]

Thursday week 7

Squat:
125 x5
150 x5
175 x5
200 x5
230 x3 PR!
175 x8

Bench:
125 x5
150 x5
170 x5
195 x5
225 x3 PR!
170 x8

Pendlay Row
115 x5
140 x5
165 x5
185 x5
215 x3 PR!
165 x8

Weighted dips BW+57.5lbs 10x3 PR!


PR'ed everything this morning!

[RyannayR]

Sunday week 9

Squat
140 x5
160 x5
180 x5
210 x5
235 x5 PR!

Bench
135 x5
150 x5
170 x5
205 x5
205 x5

Pendlay Rows
135 x5
150 x5
170 x10
170 x10


I changed the rep schemes for some of my lifts but kept everything the same for my squats because the program is working really well for them. I'm up like 25 lbs on my squat from week 4. I ate a bunch steak and ice cream right after my workout.

[RyannayR]

Thursday week 9

Squat:
135 x5
170 x5
185 x5
210 x5
240 x3 PR!
185 x8

Bench:
135 x5
160 x5
180 x5
205 x5
205 x5
180 x8

Pendlay Row
135 x5
160 x5
175 x10
175 x10

51 pushups and a few crunches then called it a day.

[pkahnman]

Your pretty big dude

Surprised you dont lift more. Thats prob why your doing this program lol

Get dem lifts up brah and good luck with goals

[RyannayR]

Your pretty big dude

Surprised you dont lift more. Thats prob why your doing this program lol

Get dem lifts up brah and good luck with goals

Yup I'm working on it! It's funny that I'm considered "the skinny guy" in my group of friends but I'm 6'2 and 200 lbs.

Well I stalled out on all my main lifts so I decided to take a week off from lifting and reset my numbers.

Here's my progress in 9 weeks

Squat
210 x5 ---> 240 x5

Bench

205 x5 ----> 220 x5

Pendlay Row

195 x5 ----> 215 x5

Deadlift

280 x5 ----> 305 x5

Overhead Press

120 x5 ----> 130 x5

Will resume lifting Sunday or Monday!

[RyannayR]

Week 1 part 2

Squat:
110 x5
140 x5
165 x5
195 x5
225 x5 (felt really heavy for some reason)

Bench:
100 x5
125 x5
145 x5
175 x5
200 x5

Pendlay Row
95 x5
120 x5
145 x5
170 x5
195 x5

4 sets of weighted crunches.

Eating plenty of proteins today. I have a runny nose and I'm sneezing a little bit, I don't know if it has something to do with this crazy weather but it needs to go away nooaww! Taking extra vitamin C all day.

[RyannayR]

Tuesday week 1 part 2

Squat:

110 x5
140 x5
165 x5
165 x5

OHP:

100 x5
100 x5
100 x5
100 x5

DL:

175 x5
210 x5
250 x5
285 x5

Wide grip pullups
10, 8

Reverse Grip Pull ups
6, 7

Crunches until failure then a few more for good measure.

[RyannayR]

Thursday week 1 part 2

Squat:
125 x5
150 x5
170 x5
195 x5
230 x5 (was supposed to do it 3 times, oops)
150 x8

Bench:
100 x5
125 x5
145 x5
165 x5
205 x5 (was supposed to do this 3x also, oops again!)
145 x5

Pendlay Rows
95 x5
120 x5
150 x5
170 x5
195 x3
150 x8

Dips:
BW + 50lbs 10,10,10

Plugging away and looking forward to setting more some PR's in the coming weeks. Weighed in at 198 this morning. Might have been a tad bit dehydrated or I lost 2lbs. I'll weigh in again next week and see what the deal is. I don't weigh in everyday because my weight fluctuates a little bit.

[pkahnman]

Nice work

Keep going

[RyannayR]

Sunday Week 2 Part 2

Squat:
125 x5
150 x5
175 x5
200 x5
230 x5

Bench:
100 x5
130 x5
150 x5
170 x5
205 x5

Row:
95 x5
125 x5
145 x5
170 x5
200 x5

Weighted crunches.........*yawn* Breezed through this workout but looking ahead is going to be tough and heavy.

[DREhova 87]

cool title.

[RyannayR]

Thursday Week 4 part 2

Squat:
120 x5
150 x5
180 x5
210 x5
240 x5

Bench:
105 x5
135 x5
160 x5
190 x5
215 x5

Pendlay Row
105 x5
135 x5
160 x5
185 x5
210 x5

Been really busy the past two weeks, first time I've been on my computer in like 12 days. I kept up with my workouts but I did need to add a few extra rest days here and there. I don't expect to be that busy at all in the coming weeks so I'll update more regularly.

Squats were HEAVY today. The last rep was a grinder for sure. I matched all my previous PR's today from my last run so I'm looking forward to adding 5 pounds on everything next workout. Weight as been holding steady at ~198.

[RyannayR]

Week 4 part 2

Squat
120 x5
145 x5
180 x5
180 x5

OHP
130 x1
115 x1
115 x7
115 x10

DL
190 x5
230 x5
265 x5
300 x5

3 sets of pull ups with various grips until failure.


Good workout despite the oppressive humidity. I was kinda playing around with my OHP today. My new goal for these is to nail 115 for 3 sets of 10 then bump the weight up by 5#. I'm getting ever so close to nailing 315 for 5 reps on the DL.

[RyannayR]

Squat
120 x5
150 x5
180 x5
210 x5
245 x3 PR!
180 x8

Bench
105 x5
135 x5
160 x5
190 x5
220 x3
160 x8

Row
105 x5
135 x5
160 x5
185 x5
215 x3PR!
160 x8

DB pullover/ Pushups Super sets!

30 pushups then 20 DB pullovers w/ 40 pounds
30 pushups then 10 DB pullovers w/ 40 pounds
30 pushups then 13 DB pullovers w/ 40 pounds

If you want real pain try that super set! It's murder!


Felt good today, moved some heavy weight and set some PRs.

[RyannayR]

week 5 part 2, Tuesday

Squat:
125 x5
160 x5
190 x5
215 x5
250 x3 PR!
160 x8

Bench:
105 x5
135 x5
160 x5
190 x5
220 x3
160 x8

Row:
105 x5
135 x5
160 x5
190 x5
220 x3 PR!
160 x8


Good workout, a pair of PRs. I'm eating some chip-a-hoy cookies to celebrate.