Novice Chubby Ecto ICF 5X5 Log.

[stronktri]

oh boy u don't wanna cut at ur current lifts because u will lose strength/maintain as much strength as possible while cutting. just go for a lean bulk srs

[ConnorJS]

oh boy u don't wanna cut at ur current lifts because u will lose strength/maintain as much strength as possible while cutting. just go for a lean bulk srs

But dis belly . I also have no idea what my maintenance is because it used to be >2700 but I'm sure that it's dropped at least a bit. I guess I could lean bulk at around 2400 cals or something?

[ConnorJS]

As of today I'm going on a mini cut, I'm not going to track my calories but I'm going to aim for 140g protein so I should still be able to make strength gains. I'll still be getting good pre and post workout meals and due to my high metabolism I should be able to drop some excess weight quite quick.

[gabycool]

As of today I'm going on a mini cut, I'm not going to track my calories but I'm going to aim for 140g protein so I should still be able to make strength gains. I'll still be getting good pre and post workout meals and due to my high metabolism I should be able to drop some excess weight quite quick.

How long have you been in this program for? I am contemplating doing 2 or 3 months more on ICF and then minicut ----> then back to bulking.

[ConnorJS]

How long have you been in this program for? I am contemplating doing 2 or 3 months more on ICF and then minicut ----> then back to bulking.

Only about a month or so, since I started this log. I'm gunna bulk for a while longer then cut about a month or so before I go on holiday (I know I keep changing my mind). My problem is that I was always the 130lb ecto so now I have bodyfat I look obese when I look in the mirror (I know that I'm not).

[ConnorJS]

Got chatting to someone at the gym who turned out to also be on ICF 5x5 so had some help with form today which was really nice.

Squats:
60 x 8
77.5 x 5
77.5 x 5
77.5 x 5
77.5 x 5
77.5 x 5

Bench Press:
40 x 8
50 x 8
60 x 5
60 x 4 (messed up my breathing, could have probably got the 5th but decided to drop anyway)
57.5 x 5
57.5 x 6 (a sign I could have probably pushed out 60)

BOR:
50 x 6
50 x 5 (dropped weight to work on form)
50 x 5 (got my form up to scratch)
60 x 5
60 x 5
60 x 5

Skulls (+ bar):
20 x 8
22.5 x 8
22.5 x 8

Curls (+ bar):
25 x 8
25 x 8
25 x 8

Today was really good, having a spotter and someone to help with form was really helpful.

[gabycool]

Got chatting to someone at the gym who turned out to also be on ICF 5x5 so had some help with form today which was really nice.

Squats:
60 x 8
77.5 x 5
77.5 x 5
77.5 x 5
77.5 x 5
77.5 x 5

Bench Press:
40 x 8
50 x 8
60 x 5
60 x 4 (messed up my breathing, could have probably got the 5th but decided to drop anyway)
57.5 x 5
57.5 x 6 (a sign I could have probably pushed out 60)

BOR:
50 x 6
50 x 5 (dropped weight to work on form)
50 x 5 (got my form up to scratch)
60 x 5
60 x 5
60 x 5

Skulls (+ bar):
20 x 8
22.5 x 8
22.5 x 8

Curls (+ bar):
25 x 8
25 x 8
25 x 8

Today was really good, having a spotter and someone to help with form was really helpful.

Lucky. Its too weird for me to talk to people at my gym.

[gabycool]

BTW how much weight have you gained?

[ConnorJS]

Lucky. Its too weird for me to talk to people at my gym.

Same, but when I got there I asked if I could share the rack cause he was squatting too, didn't fancy waiting ages to squat :P.

BTW how much weight have you gained?

The thing is I dropped about 3 lb's before I started doing ICF and bulking but since then I've put the 3 lb's back on.

[ConnorJS]

I didn't get enough sleep last night so was very tired but still managed to push through the workout. I find with a progressive overload and logging my workouts even if I don't feel like going heavy I do anyway.

Squats:
80 x 5
80 x 5
80 x 5
80 x 4 (fire alarm went off which made my chit myself and almost fall over!)
80 x 5

Deadlift:
70 x 5
80 x 5
90 x 5
100 x 5 (a little milestone! )

OHP:
20 x 8
30 x 5
42.5 x 5
42.5 x 5
42.5 x 5
42.5 x 5
42.5 x 5

BOR:
40 x 5
57.5 x 5
57.5 x 5
55 x 5
55 x 5
55 x 5

CGBP:
20 x 10 pause reps
40 x 8
50 x 8
50 x 8
52.5 x 8 (first 2 sets weren't too bad so probably could have done all 3 at 52.5)

Curls:
25 x 8
25 x 8/9 (I lost count)
25 x 8

Plate Sit Ups (decline bench):
15 x 10
20 x 10
25 x 10

I had no idea how much I could so on plate sit ups but was quite surprised by how much I could do. It's my girlfriends birthday tomorrow and we're going on a bar crawl so odds are I'll be taking Sunday off. I've not drunk properly since before I started ICF 5x5 which is a big improvement from drinking twice per week!

Edit: My weight is going up and was 170 lb's today

[gabycool]

Good job on deadlifts. They are such a pain yet so important haha. Are you going to add progress pics? I just added progress pics (before/after) to my log (link in sig).


Also. is OHP in kg?

[ConnorJS]

Good job on deadlifts. They are such a pain yet so important haha. Are you going to add progress pics? I just added progress pics (before/after) to my log (link in sig).


Also. is OHP in kg?

Yeah everything is in KG, I'll add some prog pics in the next 3 days. I'm looking much more toned now, I don't know if the camera will pick it up though.

[ConnorJS]

I was limited in time today so I had to cut out skulls, curls and 2 sets of bent over rows. It's also time to deload on bent over rows,

Squats:
50 x 7
60 x 6
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5 (messed up my last rep pretty bad, decided to leave out the last set)

Bench press:
20 x 15
50 x 5
60 x 5
60 x 5/6 (lost count)
60 x 5
60 x 5
60 x 5

BOR:
20 x 8
50 x 5
60 x 5
60 x 5
60 x 5

Shrugs: (switched my grip up and results were great!)
62.5 x 10
65 x 9
67.5 x 8

Plate Crunches:
25 x 20
25 x 15

Didn't have much time today, also my BOR is in need of a deload so next time i'll drop to 50 and start progressive overload again.

[ConnorJS]

I really didn't feel like going to the gym today, not enough rest and would require a bit of a mission. I did a small workout using a little barbell and bench that my girlfriend's brother has. I tried to do front squats but getting the bar up was too much of a pain so I scrapped them. I'm assuming the bar was like 3-5kg.

OHP (+ bar):
35 x 5
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5

BOR (+ bar):
20 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

CGBP (+ bar):
50 x 8
50 x 8
50 x 8

Lifts were fine I just didn't end up getting loads done.

[ConnorJS]

Okay so today I decided to make a coffee as my preworkout to save money (saved me buying an energy drink) but as I had no idea what the caffeine content was I ended up having a caffeine overdose which made the first hour of my workout a complete pain. I felt like I was going to throw up which is why I ditched the last 2 sets of my squats.

Squats:
35 x 5
60 x 5
75 x 5
85 x 5
85 x 5
85 x 5

Regardless of the caffeine overdose I think it's time to deload my Squats, I'll start a PO from 75kg on Monday.

Bench:
20 x 10
50 x 5
62.5 x 5
62.5 x 5
62.5 x 5
62.5 x 5
62.5 x 5

The nausea from the caffeine was settling down at this point >.>

BOR:
55 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5

My girlfriend helped me with my BOR form when I did a workout with her brothers barbell and today my form was spot on for the first time.

Shrugs:
70 x 8
70 x 8
70 x 8

Skullcrushers (+ EZ bar)
25 x 8
22.5 x 8
22.5 x 8

I tried doing some chin ups but due to my high BF I was unable to get more than 3

Curls (+ EZ bar)
27.5 x 8
25 x 9
25 x 8

Sit ups w/ plate
25kg x 15
25kg x 15
25kg x 15

Today was my first full workout in a week which felt good, despite the caffeine overdose being horrible to work through.

[PaintballMan]

Personally, PWO/stims don't agree with me. Headaches, nausea, etc etc. I just listen to loud metal. It's free too.

Glad to see the weights even across all sets.

For chinups, try and buy an "Iron Gym" bar at walmart, they're like 20 bucks. Put it on your room door. Every time you walk past it, do 1 pullup. Using this method I went from 2-3 to about 10 in a month. Then I'd add 5x5 chins/pullups into your A days. Add small increments of weight when you can. Imo chins/pullups are better biceps builders than curls anyway.

[ConnorJS]

Personally, PWO/stims don't agree with me. Headaches, nausea, etc etc. I just listen to loud metal. It's free too.

Glad to see the weights even across all sets.

For chinups, try and buy an "Iron Gym" bar at walmart, they're like 20 bucks. Put it on your room door. Every time you walk past it, do 1 pullup. Using this method I went from 2-3 to about 10 in a month. Then I'd add 5x5 chins/pullups into your A days. Add small increments of weight when you can. Imo chins/pullups are better biceps builders than curls anyway.

Yeah I definitely want to add chins but I love my bicep curls, normally i have 150mg caffeine which is great but I think I had more like 300mg which is enough to make most people throw up! I'm between houses right now so I'll have to wait to get myself a bar :/

[Brut96]

Don't worry about asking ransoms for a spot, they won't care and will be willing to help.

[ConnorJS]

Squats:
40 x 8
60 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

DL:
40 x 8
80 x 5
95 x 3
95 x 5

OHP:
30 x 8
35 x 5
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5

BOR:
45 x 5
50 x 5 (too light)
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5

CGBP
52.5 x 8
52.5 x 8
52.5 x 8

Curls (+ EZ Bar):
27.5 x 8
27.5 x 8
27.5 x 8

Incline Flies:
16's x 8
16's x 8

I decided to deload my deadlift since I've been struggling with form, even on low weight my back really wants to hunch over. Maybe I need to do some mobility work for it or something.

[PaintballMan]

^^ Lat activation.

[ConnorJS]

^^ Lat activation.

What do you recommend to help that?

[gabycool]

Squats:
Incline Flies:
16's x 8
16's x 8

I decided to deload my deadlift since I've been struggling with form, even on low weight my back really wants to hunch over. Maybe I need to do some mobility work for it or something.

Incline flies arent part of the plan right? Are you just adding them for fun? JW

And yeah deload to like 115 or 145 lbs and work on form. Form is the most important thing when it comes to lifting. You should also stretch a little before doing squats/DL as it can help with form.

[PaintballMan]

What do you recommend to help that?

Do that while twisting your elbows in a bit. External shoulder rotation helps.



See how he pulls the slack out of the bar in a dynamic motion? That's also something you need to be doing. It's hard to get but when you get it, you'll know.

[ConnorJS]

I was on my feet for 3 hours before going to the gym today so there was no chance of me squatting. I added in some deadlifts because I need to get the form down, it was much better today.

Bench Press:
30 x 10
50 x 5
65 x 5
65 x 5
62.5 x 5
62.5 x 5
62.5 x 4

BOR:
20 x 8
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5

Deadlift:
50 x 8
80 x 5
100 x 5 (form felt better and it was much easier, will try 110 next time)

Shrugs
75 x 8
75 x 8
75 x 8

Time to deload on the shrugs. ROM was compromised on the last rep of all 3 sets.

Skullcrushers (+EZ bar)
25 x 8
25 x 8
25 x 8

I tried doing some chin ups again, I still can't do more than 3. Damn this bulk!

Bicep Curls (+EZ bar)
27.5 x 8
27.5 x 8

Sit ups with plate:
25kg x 15
25kg x 15
25kg x 15

[ConnorJS]

Squats:
20 x 10
60 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5
82.5 x 5

Deadlift:
20 x 10
50 x 5
90 x 5
110 x 5 (phuck yeah)

OHP:
20 x 10
45 x 5
45 x 5
45 x 5
45 x 4 (don't think I rested for long enough)
45 x 5

BOR:
20 x 10
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5

CGBP:
55 x 8
57.5 x 8
57.5 x 7

Assisted pull ups:
18 assist x 5
18 assist x 5
18 assist x 5

Didn't have time for abs today, my squats always end up taking me over 30 mins from start to finish :/. That 110 deadlift felt good and form was good too.

[ConnorJS]

This is yesterdays workout, after 3 rest days (not good!) I finally got back to the gym.

Squats:
20 x 10
60 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Left it at 4x5 because it was taking way too long.

Bench press:
20 x 10
40 x 5
65 x 5
65 x 5
65 x 5
65 x 4 (not enough rest)
65 x 5

BOR:
20 x 10
40 x 5
57.5 x 5 (quite difficult)
55 x 5
55 x 5
55 x 5
55 x 5

Shrugs:
75 x 8
72.5 x 8
72.5 x 8

Skullcrushers:
25 x 8
25 x 8
25 x 8

Sit ups with plate:
25kg x 17
25kg x 17
25kg x 18

After 3 days rest this workout was a tad demotivating, I should have done better on my bench press and I bounced a little on most of the sets. I also think I'm gunna go on a deficit and do a bit of cardio until I'm on low enough bf% to see my abs, then go on a lean bulk.

[clidbury]

jealous of your BP progression!

In!

[ConnorJS]

jealous of your BP progression!

In!

I've been doing a little extra chest work, but thanks! Are you on icf 5x5?

[clidbury]

I've been doing a little extra chest work, but thanks! Are you on icf 5x5?

No I've just started a P/P/L (only 2 days in). I've just started a log too!

[ConnorJS]

No I've just started a P/P/L (only 2 days in). I've just started a log too!

I know you've just started a routine but I would seriously consider switching to ICF 5x5. The frequency is so much more important as a novice.

Edit: You only have 1 hour per workout, definitely not enough for ICF!