ICF 5x5 workout log

[gabycool]

Finally reached 130 lbs ftw. Going in for a good wok out today. will post lifts later.

P.S. is it normal to hate/love squats/deadlift? I like hate them so much but I also love how they make me feel so its a love/hate relationship.

[gabycool]

Workout b
Squats 5x5: 205
Deadlift 1x5: 185
Overhead press 5x5: 80
Bent over row 5x5: 135
Bench press 5x5 5x5: 135
Bar curls 5x5: 60

[gabycool]

Got mouth surgery so skipped the gym yesterday due to pain. Going tomo. I got 132 lbs today wich makes me worried it's 2 pounds of fat :c

[gabycool]

Workout A
Squat 5x5-- 225
Bench Press 5x5-- 120
Barbell Row 5x8--115
Barbell Shrug 5x3-- : 185
Tricep Extension 3x8-- 120
Standing EZ Barbell Curl 5x5-- 60
Cable crunches 2x10-- 50 (light af)
Hyper extensions 2x10-- 45

Took 5-7 grams of creatine immediately after workout.

[gabycool]

Decided I am going to bulk til' 140-150

[gabycool]

Sat July 26
Weight 133 (started 120)
Workout b
Squats 5x5: 225
Deadlift 1x5: 205
Overhead press 5x5: 80
Bent over row 5x5: 125
Bench press 5x5: 125
Bar curls 5x5: 65

[gabycool]

Workout A

Fist off, today was a horrible day. Felt weak. Lifts went down. Cant go above 133 (at 132 rn). Just frustrated. eating at 3k


Squat 5x5-- 205
Bench Press 5x5-- 120
Barbell Row 5x8--120
Barbell Shrug 5x3-- : 185
Tricep Extension 3x8-- 120
Standing EZ Barbell Curl 5x5-- 65
Cable crunches 2x10-- skipped
Hyper extensions 2x10-- 45

[gabycool]

Back (Before)



Back (After [july 30th))




Front (before)




Front (After [july 30th))







Side (before)




side (After [july 30th))

[SamSix]

let more time go by before you take progress pics lol

[gabycool]

let more time go by before you take progress pics lol

Sorry lol take them every month. I was thinking about bulking for one more month and then cutting for a month and then back to bulking. What do you think?

[SamSix]

Sorry lol take them every month. I was thinking about bulking for one more month and then cutting for a month and then back to bulking. What do you think?

i would bulk until you hit the 4/3/2 plate strength standard but thats just me

[DirtyBulkUmad]

Why are you just making random jumps on the weight increases? You're supposed to add 5lb every session, you seem to be going back and forth with drastic weight changes. Follow the program man.

[gabycool]

Why are you just making random jumps on the weight increases? You're supposed to add 5lb every session, you seem to be going back and forth with drastic weight changes. Follow the program man.

When I go to the gym I try 5lb more but fail to do a full set. so I do what I did previous workout. Regarding squats, I knew I could do 225 so I just went there. But usually I do try to do 5lb more. I am stuck on most exercises, especially my bench.

[gabycool]

i would bulk until you hit the 4/3/2 plate strength standard but thats just me

400 squat/300 deadlift/200 bench?

[SamSix]

When I go to the gym I try 5lb more but fail to do a full set. so I do what I did previous workout. Regarding squats, I knew I could do 225 so I just went there. But usually I do try to do 5lb more. I am stuck on most exercises, especially my bench.

eat more

400 squat/300 deadlift/200 bench?

no, 4/3/2/ plates d/s/b

[gabycool]

eat more

Currently eating at 3k. I guess I'll buy a mass gainer or make my own.

no, 4/3/2/ plates d/s/b

Oh. well I'm halfway there with squats curently 2 plates. Might bump it down for a while though because form at 2 plates is crap (can't get very parallel).

Here is how today was:

Squats 5x5: 230 (5lb increase; legs dead at the end lol)
Deadlift 1x5: 210 (5lb increase)
Bench 5x5: 225
Curls 5x5: 70 for 1 reps. Unable to do weight again so finished at 65
Over head press 5x5: 85. still can't do 90
cable crunches: 55

[gabycool]

Honestly, I feel like **** right now. Squats were horrible today. My legs felt sore af today and that pisses me off. :/ think it was from bumping up squats last workout.

Weight; 132.4
Squats 5x5: 135 (was unable to do anything above that.)
Curls 5x5: 70 lbs (first time I can do full set with 70; 5lb increase )
Bench 5x5: 130 (5lb increase; hard af)
Shrugs 5x5: 185 (same)
Bent over row: 135 (5lb increase)
Triceps extensions 3x8: 120 (same)

[CharonRower]

In
Also, what happened to your squats man? 80 lbs down? Wat
And curling isnt 5x5, its 3x8.

[gabycool]

In
Also, what happened to your squats man? 80 lbs down? Wat
And curling isnt 5x5, its 3x8.

My legs were literally not able to take the weight for some reason. I was helping someone mode furniture yesterday and I also think it's partly due to me bumping squats last work out (which made me sore). I'm sure my squats will be back to full potential on Tuesday.

And as for curls, I switched that up. Is 5x5 worse? If it is I'll switch to 3x8. I'm sure I can squeeze in two extra reps.

And I'm glad your in brah

[Kameronn]

Wow man some nice squat numbers. I think its important to remember you're building strength, not testing it, something I had to relearn recently. So lets say you reset from 230 to 205ish 5x5, and its moderately difficult, don't worry, you're still building strength.

[gabycool]

Wow man some nice squat numbers. I think its important to remember you're building strength, not testing it, something I had to relearn recently. So lets say you reset from 230 to 205ish 5x5, and its moderately difficult, don't worry, you're still building strength.

Dude that was actually so helpful. I thought one only built strength if one maxed out. +rep

Btw does anyone know what a good weight, after cutting, for a guy that's 5'3" should be? And how much weight for squats so I can set a goal? They keep me motivated

[Cosko9]

Wtf have you done to the routine. This is why i dont do full body programs. Legs do not need 5x5 twice a week. Thats way to much. It will make you look like a pear with a huge lower body and small upper. Id take squats off on your deadlft days, but thats only if you care about your physique. If you want huge squat number, then go for the 5x5 twice a week. Quads dont need to be worked more than chest, or shoulders or anything like that. Also OHP might be better at 3x5, or even 5x3. Why is shrugs 5x3? Thats really stupid tbh

[CharonRower]

Wtf have you done to the routine. This is why i dont do full body programs. Legs do not need 5x5 twice a week. Thats way to much. It will make you look like a pear with a huge lower body and small upper. Id take squats off on your deadlft days, but thats only if you care about your physique. If you want huge squat number, then go for the 5x5 twice a week. Quads dont need to be worked more than chest, or shoulders or anything like that. Also OHP might be better at 3x5, or even 5x3. Why is shrugs 5x3? Thats really stupid tbh

Shrugs are 3x8, OP is just ****ing with the program for god knows what reason.
Also, squats are 5x5 3 times a week, not 2.

[gabycool]

Wtf have you done to the routine. This is why i dont do full body programs. Legs do not need 5x5 twice a week. Thats way to much. It will make you look like a pear with a huge lower body and small upper. Id take squats off on your deadlft days, but thats only if you care about your physique. If you want huge squat number, then go for the 5x5 twice a week. Quads dont need to be worked more than chest, or shoulders or anything like that. Also OHP might be better at 3x5, or even 5x3. Why is shrugs 5x3? Thats really stupid tbh

5x3s was for a bad day. I have a preset template I just plug in the days numbers so I probably forgot to change the rep number.

And I've never heard what you are saying about squats.

[Kameronn]

Bulk bulk bulk. I wasted alot of time effing around cutting

Glad to help btw.

[gabycool]

Shrugs are 3x8, OP is just ****ing with the program for god knows what reason.
Also, squats are 5x5 3 times a week, not 2.

The hate is strong with this one.

I do squats 5x5 3 times per week. I only changed curls and shrugs from 3x8 to 5x5.

Is 3x8 really THAT much beneficial?

Bulk bulk bulk. I wasted alot of time effing around cutting

Glad to help btw.

I will. Bulking Til I hit 145-150. Will try to hit the plate standard that SamSix pointed out.

I want to cut so bad tbh. But I have to keep my goals in check and continue bulking. Hopefully Tuesday will be a good day for me at the gym. Idk why but I'm super pumped right now. I hope I'm still pumped by then!

[gabycool]

Tuesday aug 5th
Workout b
Squats 5x5: 235 (failed 240)
Deadlift 1x5: 215 (5 lb increase)
Overhead press 5x5: 80. Will try 90 next time.
Bent over row 5x5: 135 (same; failed 140)
Bench press 5x5: 130 (failed 135)
Bar curls 5x5: 70 (failed last rep on last set)

[ConnorJS]

I've been out the game for 3 weeks due to illness, you've probably overtaken me by now :P. Nice job!

[gabycool]

I've been out the game for 3 weeks due to illness, you've probably overtaken me by now :P. Nice job!

Out for 3 weeks? That sounds pretty serious brah. What illness did you have? And thanks.

[gabycool]

Work out was great today! All except squats :/ they lacked. But I'm proud of my bench!

Workout A
Squat 5x5-- 235 failed last rep for 4th and 5th set
Bench Press 5x5-- 135x3sets 140x2sets
(10lb increase)
Barbell Row 5x8--140 (10lb increase)
Barbell Shrug 5x3-- : 185
Tricep Extension 3x8-- 120 (same; failed 130)
Standing EZ Barbell Curl 5x5-- 70 (same; failed 75)
Cable crunches 2x10-- 55(light af; 5lb increase)
Hyper extensions 2x10-- 45