- The Quest -

[Credz]

Intro:
Hey All, Starting a new log to help track my progress.

Currently I've been doing ICF 5x5 and made some awesome strength gains in the past 5.5 months

Bench is up from 155x2 to 215x1
Squat is up from 120x5 to 225x5
Dead lift is up from 225x5 to 295x5/320x1
BB Row is up from 135x5 to 215x5
OHP is up from 85x5 to 120x5

I've been training for my Spartan Races this year and I just completed my first one of the year! Finished 17th place in my age group, last I was 99th so thats quite the jump . I still got 2 more to go to complete the Spartan Trifecta and I'm also doing extra Spartan so I still got 3 more to go this year and they all fall in September! I'm in the elite waves so I look forward some stiff competition but I'm mainly doing this for myself. I already signed up for next years elite wave in Pennsylvania as well.

My main focus for upper body will be strength and power while lower body I'm going to focus more on muscle endurance.

I'm switching my workout routine from a 5x5 to a Upper/Lower split to allow me to work in some runs more conditioning work on my off days and taking rest days as needed.

I welcome all and any advice on anything I do.

Here are my current pics..

http://s1329.photobucket.com/user/xC...%20Prog%20Pics

Don't mind my hair and facial expressions it was early and I was tired haha.

[Credz]

Today was my first workout on the program and it was a Upper Day

Upper A
BB Flat bench:

3 x 5 - 190lbs
2 x 5 - 195lbs

1 x 1 - 215lbs

BB Row:

5 x 5 - 205lbs
3 x 10 - 135lbs

OHP:

1 x 10 -75lbs
1 x 10 - 80lbs
1 x 10 - 85lbs

Shrugs

3 x 10 - 300lbs

Chin Ups:

3 x 10 - Bodyweight

Skull Crushers:

3 x 12 - 50lbs

BB Curls:

3 x 12 - 75lbs

[Bloodstone79]

Nice looking log Credz, looking forward to checking in. I will learn a bit from you, as I am trying to put a more cardio focus into my new split routine as well due to some required running goals for testing to become a police officer. Love to see someone with a good muscular frame and also great cardio endurance.

[Credz]

Thank man! Appreciate you stopping by!

Here is what my upper/lower looks like.

Upper A
BB Flat bench
BB Row
OHP
Shrugs
Chin Ups
Skull Crushers
BB Curls

Lower A
Squat:
4 sets - 12 -15reps
SLDL
4 sets - 12-15 rep
Walking Lunges:
3 Sets - 12-15 reps
Step Ups:
3 Sets - 12-15 Reps
Calf raise
3 Sets - 12-15 Reps

Upper B
OHP
5x5
BB Row
5x5
BB Flat Bench
3 x 10
Side Flyes
3 x 10
Chin Ups
3 x 10
CGBP
3 x 10
Incline Curls
3 x 10

Lower B
Dead Lift
5 x 5
Front Squat
4 sets - 12-15 rep
Walking Lunges:
3 Sets - 12-15 reps
Split Squats:
3 Sets - 12-15 Reps
Calf raise
3 Sets - 12-15 Reps

Something along those lines. Willing to take advice from anyone as well. Just figure lower I'm going with more muscle endurance.

[Credz]

Food from today!

Double Meat Oven Roasted Chicken Breast


11oz Lean Ground Beef Salad with Green Beans and some Eggs


Red Velvet Protein Pudding


Quest Bar- Strawberry Cheesecake


Talenti - Chocolate PB Cup

[Credz]

Lower A
Squat:
4 sets - 12 -15reps

4 x 12 - 135lbs

SLDL :
4 sets - 12-15 reps

1 x 15 - 135lbs
1 x 15 - 155lbs
1 x 15 - 165lbs
1 x 15 - 175lbs

Walking Lunges:
3 Sets - 12-15 reps

1 x 15 - Bodyweight + 15lb vest
1 x 15 - Bodyweight + 25lb vest
1 x 15 - Bodyweight + 30lb vest

Step Ups:
3 Sets - 12-15 Reps

1 x 15 - Bodyweight + 20lb vest
1 x 15 - Bodyweight + 25lb vest
1 x 15 - Bodyweight + 30lb vest

Calf raise:
4 Sets - 15 reps

4 x 15 - 185lbs

10 Minutes Foam Rolling

Sipping on some BCAA till I break my fast at lunch. And sipping on some more BCAA thru out the afternoon!

I know some of my weights are low but I'm figuring out my 12-15 rep weight since I was doing 5x5 rep scheme. So bear with me lol. On a side note those higher rep squats sure gave quite the pump since Im not used to that. Those high rep SLDL really got my heart rate up, big difference from 5 reps to 15 reps lol. Step Ups really took it out of me, the First set I did at a steady pace but the last 2 sets I was going balls to the wall and really slamming the reps out at a quick pace, needless to say my heart rate was high and I was breathing heavy. Definitely like the change to the high reps for legs so far. I can tell I may be sore tomorrow morning.

[Bloodstone79]

Definitely some big volume in here. As long as you understand that the huge volume really won't work best for strength or hypertrophy, go for it. It definitely is the right way to go for muscular endurance! Would you consider dropping the volume for the upper days to promote strength/size, since your legs need most of the endurance? Just a thought.

[Credz]

Yeah I used to do high volume workouts before the 5x5 and I liked it but after doing 5x5 for so long this volume for legs was crazy lol.

I just based this workout around this thread for the upper body mostly.
http://forum.bodybuilding.com/showth...1628631&page=1

Once September is over, I will change the rep scheme for my legs to be a little more strength oriented for a little while till its time to get back into race season lol.

[Credz]

Ground Turkey Pizza


Cinnamon Toast topped with Banana and Chocolate Syrup


Sweet Italian Chicken Sausage with Fried Green Beans and Baked Sweet Potatoe topped with PB and Chocolate Syrup



Cottage Cheese/Greek Yogurt Chocolate Banana Sludge Bowl


Yoplait Frozen Greek Yogurt - Strawberry



Not too bad. The strawberry swirl was good! But the greek yogurt itself was really hard and I even let it sit out a good bit.

[Credz]

Morning everyone!

Started the day off like every day with 2 scoops of Juggernaut HP - Wild Cherry flavor. Very good!


This morning was Abs:

Hanging Leg Raises
3 x 20 - 10lbs

Lying Elbow to Knee Crunch
3x 15
---
Decline Weighted Sit Ups
3 x 15 - 45lbs

Bench Body Curls
3 x 15
---
Side Bends
3 x 15 - 55lbs

Lying Crossbody Crunches
3x 10-each side
---
Kettlebell Wind Mills
3 x 15 - 22.5lbs

Decline Sit Ups
3x 15 - Bodyweight

Little conditioning work like Farmer Walks and a small Barbell Complex. Nothing heavy with the barbell.

Followed by a 28 Minute run with 3 minute warm up walk and cool down. I didn't push the pace, kept at or a little below my race pace which is nothing too crazy lol about 5.5mph according to my treadmill.

Woke up this morning feel the glutes being sore. Haven't felt them sore in a lot time, that volume is awesome though I missed it for my legs.

Definitely want to start doing more Burpees though. Last year I was doing burpees like crazy but this year I really haven't done much of them so I'd like to change that.

[Credz]

Oh! Here is the Pizza Crust Recipe I used yesterday. Wanted to try something a little different that I haven't tried before.

3 cups raw cauliflower rice (550ish grams mine was)
1 egg, beaten
1/2 cup chedder cheese
Seasonings

Cook your cauliflower 'rice' by boiling about an inch of water in a large pot. Add the cauliflower, and cover. Cook for about 4-5 minutes, then drain with a fine-mesh strainer.

Place your drained cauliflower 'rice' on a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, and squeeze all the water out! This is the key to having a crust that will hold together! Be careful, the cauliflower and water is hot, but squeeze it good.

In a large bowl, mix your strained rice with the beaten egg, cheese, and spices. Mix well.

Then you just pat it out onto a baking sheet and put it in the pre-heated oven(400 degrees). I let mine bake for about 35-40 minutes. The only thing I wish I would have done differently was to make the center a little thinner or let it bake a little longer, but it still held up like real crust for the most part.

[MikeWines]

You know I'm all up ITT. Bring on dem gainz!

Definitely some big volume in here. As long as you understand that the huge volume really won't work best for strength or hypertrophy, go for it. It definitely is the right way to go for muscular endurance! Would you consider dropping the volume for the upper days to promote strength/size, since your legs need most of the endurance? Just a thought.

^What? Metabolic distress and muscular damage are some of the main components in high volume and key contributors to muscular hypertrophy.

Definitely want to start doing more Burpees though. Last year I was doing burpees like crazy but this year I really haven't done much of them so I'd like to change that.

You might be one of the few people I've ever met who wants to do burpees. haha

[Credz]

You might be one of the few people I've ever met who wants to do burpees. haha

Haha yeah. Burpees aren't bad. I got a shirt from the spartan that says I hate burpees on the front and the back says burpees, they hate you too. Ill get a pic then lol

[Bloodstone79]

^What? Metabolic distress and muscular damage are some of the main components in high volume and key contributors to muscular hypertrophy.

I was moreso aiming my comment at the 4 sets of 12-15. That's a lot of volume, and I would consider the best range for hypertrophy 8-12. So IMO it's borderline/at the maximum. And I said it wouldn't work best, not that it wouldn't work at all. Whatever works for him though!

[MikeWines]

I was moreso aiming my comment at the 4 sets of 12-15. That's a lot of volume, and I would consider the best range for hypertrophy 8-12. So IMO it's borderline/at the maximum. And I said it wouldn't work best, not that it wouldn't work at all. Whatever works for him though!

Ah I see what you were saying. My apologies mate, good point.

[Credz]

Meal 1:
Chicken w/ Salad
Kidney Beans
1c Oatmeal
- w/ Infinite Labs Whey Delite Banana Cream Protein, Banana, Peanut Butter

Meal 2:
Lean Ground Turkey Cut Up with Broccoli and Potatos Seasoned
2 egg sandwiches on wheat
1 Slice Cinnamon Bread & Red Velvet Pop Tart
Cottage Cheese/Greek Yogurt
w/ Scoop of chocolate protein, Peanut Butter and Chocolate FiberOne

[Credz]

2 scoops of Juggernaut HP

Upper B
OHP:

2 x 5 - 105lbs
1 x 5 - 110lbs
2 x 5 - 115lbs

1 x 8 - 95lbs

BB Row:

5 x 5 - 215lbs

2 x 10 - 155lbs

Incline Bench:

1 x 10 - 95lbs
4 x 10 - 105lbs

Side Flyes

3 x 10 - 25lbs

1 x 15 - 15lbs

Chin Ups:

3 x 10 - Bodyweight

CGBP:

3 x 10 - 135lbs

Incline Curls:

1 x 10 - 25lbs
2 x 10 - 30lbs

Pretty good workout today. Still finding some of those higher rep ranges but felt good overall.

Sipping on some Red Raspberry BCAA until I break my fast at lunch time

[Credz]

Meal 1
7oz Chicken Breast Salad
Kidney Beans
1c Oatmeal
- w/ Scoop of Whey Delite Protein, Banana, Peanut Butter

Meal 2
Baked Chicken & Broccolli topped with Bacon ranch dressing
2 Egg Sandwiches on wheat toast with some maple syrup
Red Velvet Poptart & 2 Cinnamon Toasts
Cottage Cheese/Greek Yogurt
Mixed with Chocolate Protein, peanut butter and FiberONE chocolate Cereal (Not Pictured) & Hershey Kiss

[MikeWines]

Why'd you switch to only 2 meals?

[Credz]

Meal 2 is normally at work but it's been sorta busy so I just mash it into one big meal at the end of my night. Either way it's all good.

[determined4000]

I welcome all and any advice on anything I do.

I am currently experimenting with my created Functional Strength routine
2 days heavy (5x5 type) full body days
4 days of high intensity functional strength, GPP, lighter weights, goal specific exercises
1 day of no cardio/lifting just stretching/flexibility and as little activity as possible to recoup

[MikeWines]

I am currently experimenting with my created Functional Strength routine
2 days heavy (5x5 type) full body days
4 days of high intensity functional strength, GPP, lighter weights, goal specific exercises
1 day of no cardio/lifting just stretching/flexibility and as little activity as possible to recoup

I'd be interested to see how your program this D, could you shoot it to me in a PM?

[Credz]

I agree I'm curious to see it as well

[Credz]

2 Scoops Juggernaut HP

Lower B

Deadlift:
1 x 5 - 135lbs
2 x 5 - 205lbs
1 x 5 - 265lbs
1 x 5 - 295lbs
1 x 1 -325lbs PR!!!!

1 x 10 - 205lbs Rep PR

Front Squat
4 sets - 12-15 reps

1 x 12 - 45lbs
3 x 12 - 55lbs

Walking Lunges:
3 Sets - 12-15 reps

1 x 15 - Bodyweight + 20lbs
2 x 15 - Bodyweight + 30lbs

Split Squat:
3 Sets - 12-15 Reps

1 x 15 - Bodyweight + 20lbs
1 x 15 - Bodyweight + 20lbs

Calf raise:
4 Sets - 15 reps

4 x 15 - 205lbs


Sipping on some Red Raspberry BCAA till I break my fast at noon!

Now don't be judging those front squats lol. That was the first time I ever have done them so I wasn't sure how it would feel and it was a little awkward at first. I will be increasing the weight steadily to make sure form is good though . Very pumped on my DL PR, thats the heaviest I ever Deadlifted, I love doing deads!

[Credz]

Meal 1
7oz Chicken Breast Salad
Kidney Beans
1c Oatmeal
- w/ Scoop of Whey Delite Chocolate Chunk, Banana and Peanut Butter

Meal 2
Seasoned Pork Chop
w/ Broccoli and Baked Potato
1 Slices of Cinnamon Bread
2 Egg Sandwiches
Cottage Cheese/Greek Yogurt
w/ Peanut Butter, Chocolate FiberOne, Oreo O's & 1 Scoop Infinite Labs Chocolate Protein

[wishitcouldlast]

Looking great man! Subbed for progress... and the food porn

[Bloodstone79]

Hey man... any sort of squatting after a heavy DL sessions (especially with PR!) is worth some praise. Good job on the PR!

[Credz]

Looking great man! Subbed for progress... and the food porn

Thanks for the sub!

Hey man... any sort of squatting after a heavy DL sessions (especially with PR!) is worth some praise. Good job on the PR!

Thanks . Yeah Those Front Squats are nice but like I said, never done them before so wasn't sure on form and wanted to be doing them right from the start. They will increase steadily I'm sure.

[Credz]

2 Scoop Juggernaut HP

Abs

Ab Circuit #2

Hanging Knee Raises
3 x 20 - 10lbs
Warrior Bow Crunch
3x 15 - 5lbs
---
Decline Weighted Sit Ups
3 x 15 - 45lbs
Hip Raise
3 x 15
---
Inverted Hang Crunch
3 x 8 - 10lbs - Each rep hold for 3 secs
Cocoons
3x 15
---
Kettlebell Wind Mills
3 x 15 - 22.5lbs
Decline Sit Ups
3x 15 - Bodyweight
_______

Farmers Walks:
70lbs DBs 3 laps - 5 times

Burpees:
5 x 30 reps
______

Complex

Hang Cleans -10 Rep
Jumps - 10 Rep
BH Press - 10 Rep
Good Mornings - 10 Rep
OHP - 5 Rep
Bear Crawls - 3 Laps
5 Wide Chins

Round 1: 45lb BB
Round 2: 55lb BB
Round 3: 55lb BB + 10lb to Crawls and Chins
Round 4: 55lb BB + 10lb to Crawls and Chins
Round 5: 65lb BB + 10lb to Crawls and Chins
Round 6: 65lb BB + 15lb to Crawls and Chins
Round 7: 65lb BB + 15lb to Crawls and Chins
Round 8: 65lb BB + 15lb to Crawls and Chins

[Credz]

Meal 1:
Chicken w/ Salad
Kidney Beans
1c Oatmeal
- w/ Infinite Labs Whey Delite Banana Cream Protein, Banana, Peanut Butter

Meal 2:
Ground Chicken with Green Beans and Potatos Seasoned
2 egg sandwiches on wheat (8 Eggs and 4 Slices of Wheat
1 Slice Cinnamon Bread
Cottage Cheese/Greek Yogurt
w/ Scoop of chocolate protein, Peanut Butter and Chocolate FiberOne