Joe Dirt's DF 5x5 Journal.

[JoeDirtBody]

well im gonna start a journal.
so heres my short story:
ive been lifting for 6 years, 4 of which was for football, which i played starting OT for my senior year on our 10-0 team (just thought i would say that, im real proud of it, since i only way 200, but started on a great team at OT). basically the football workouts consisted of bench squat incline and power clean, with a few auxillary lifts now and then. the whole time i was always looking into workouts, and always like to read about nutrition. after the season was over, i decided to get on this board, and start working out for myself. ive got pretty good genetics, and a large bone structure. i think im pretty strong for my age (i was the 2nd best athlete at my school(well that is only measured by lifting and 40 times, i definetly wasnt the 2nd best athlete on the field, or i woulda got a schlorship)). im going to Texas A&M in the fall, and im ready to be on my own. my ultimate goal is to be functionally strong, with a great build. not humongous, but a build were people will notice u definetly workout. i want to be solid as well. so i figured this DF workout would be great. its a proven workout, and i love that.

heres the workout im gonna do

http://www.elitefitness.com/forum/sh...8&postcount=10

its dual factor, which i like the idea of training that way. ive never tried it, and never seen anyone train that way either, but it just sounds so different from what ive heard all over this board.

heres my pics i took about 1 month ago. im still about the same size, a lil bigger tho.

heres the stats:

h: 6'1" w:210
Chest: gotta measure Waist: 34"
Arms: 14.9" Legs: 25.5"
Forearms:12.5" Calves:15"

[JoeDirtBody]

im starting out a lil light, like the workout suggests
Squats @ 295: 5x5 (pretty easy)
Bench @195: 5x5 (easy)
Pendlay rows @ 135: 5x5 (really easy, but want to get the form down)

thats pretty much it. i like how the workout is set up. i was still a lil tired since i went to go see cinderella man last night, and went to bed a 2:30. got up at 9.

i will be doing a bicep exercise on wed, to go along with the workout, and a tricep exercise on friday.

im trying to walk 30 min each morning after 20g whey. prolly end up doing it 4x a week.

[JoeDirtBody]

oo ya. supplements:

Whey
Creatine
Glutamine
ZMA
Multi
Flax oil, and seed

i try to eat pretty clean (ive had no fast food since 1/1/2005)
i dont buy into having to have 300+ grams of protein to gain.
i believe in the caloric surplus to gain mass. protein & good carbs helps the weight gain be muscle.
so far its worked. i wasnt even eating a PWO shake during my 4 years of football, and i gained 40 lbs of muscle. sometimes i feel like all this science is a bunch of crap. people overanylze everything. yes its important to eat right, and im prolly gonna study nutrition at A&M, but to gain weight it isnt the utmost importance. just having alot of food is tho. being healthy and being big are two seperate things, but can both be obtained, IMO.

[david135]

Originally Posted by JoeDirtBody

im starting out a lil light, like the workout suggests
Squats @ 295: 5x5 (pretty easy)
Bench @195: 5x5 (easy)
Pendlay rows @ 135: 5x5 (really easy, but want to get the form down)

Easy.... I almost died hahaha

[JoeDirtBody]

Originally Posted by david135

Easy.... I almost died hahaha

get some sleep next time. and dont lift so heavy to start. take it easy

[JoeDirtBody]

Today i got up had 20g whey in water and went for a run.

i run 2 miles from my house to the duck ponds near my house and back.

my goal is to do it in 12 mins. i plan on doing short sprints(30sec) and walking in between(till im ready for another sprint). i want to build it up were im sprinting most of the way. so each run i will add a sprint.

First Cardio Session
today overall was 30 mins (took it easy)
1 1min sprint (shoulda done 2 30 secs)
4 30 sec sprints
27 mins of walking haha.

next run on thursday: 7 30 sec sprints.

[JoeDirtBody]

so i go to the dentist today, and they take my blood pressure for some reason.

it ends up being 132 over 84 or something.

i think that is a little high. maybe it has to do with the fact i got done running a hour ago? maybe i need to reduce the salt and saturated fats in my diet(i dont get much other than the small amount from nuts, and some from the eggs)?

wierd...

[JoeDirtBody]

got up had 3 egg whites with 2 whole eggs
two pieces of toast (out of steel cut oats) with peanut butter
i glass of OJ
40+ oz of water

went to workout 1 hour later

Light Squats @245: 5x5 (easy, legs are sore from running tho)
Chinups @bodyweight: 5x5 (might do 5x6 next time, dont have weight belt)
Barbell Military Press@ 115: 5x5 (good weight, go up next time)
Deads @245: 5x5 (easy, next time go to 265+)

thats about it. no auxillaries i decided for the first week. maybe none at all, i like these compound lifts only so far, good drain.

[JoeDirtBody]

o ya i almost forgot.

i weighed myself during my morning workout and it says i weigh 214. thats without shoes. my home scale says 210. i guess im gaining

i also have been searching the forum, and i think the high blood pressure might be from creatine. i dunno, but im gonna get off it for a while and see, besides i dont see that much from it anyways.

i might try the rest of it pre workout to see how that goes.

im also gonna start eating about 5-6 scrambled whole eggs in the morning, cuz i found out they help u digest the rest of the egg white protein.

[jdiritto]

Originally Posted by JoeDirtBody

so i go to the dentist today, and they take my blood pressure for some reason.

it ends up being 132 over 84 or something.

i think that is a little high. maybe it has to do with the fact i got done running a hour ago? maybe i need to reduce the salt and saturated fats in my diet(i dont get much other than the small amount from nuts, and some from the eggs)?

wierd...

I believe there is a link between creatine and high blood pressure?...

my doctor told me once to watch out with it if im taking it when i was getting a physical cos my blood pressure was a little high...(he than proceeded to drill me on the negatives of steroids for like 15minutes like I gave a **** -- ill never take them) I never really looked into it though..

[JoeDirtBody]

Originally Posted by jdiritto

I believe there is a link between creatine and high blood pressure?...

my doctor told me once to watch out with it if im taking it when i was getting a physical cos my blood pressure was a little high...(he than proceeded to drill me on the negatives of steroids for like 15minutes like I gave a **** -- ill never take them) I never really looked into it though..

ya water retention causes or may cause hiher blood pressure, i heard creatine doesnt tho.

cant hurt to try it. rather be safe than sorry

[JoeDirtBody]

So i had my second run today.

had my 20g whey in water.

then i ran my two mile like this
8 30 sec sprints
19 mins of walking (well i jogged for about a min or two)

so i did the whole jog in 23 mins, down 7 from tuesday.
at this rate i will be roger bannister two weeks from now.... haha.

[JoeDirtBody]

got up had 4 whole eggs scrambled with some cheese and salsa (mmmmmmm) and had a glass of oj and 6oz cup of yogurt (didnt feel like any i needed any starches this morning). drank about 36oz of water, then i let my food set in for an hour and went to workout. today i pyramid the weights, but still do 5x5.

workout numero 3
squats sets of 5: 205, 235, 265, 295, 325 (felt good, need more weight)
bench sets of 5: 155, 175, 195, 215, 225 (yay... still had alot in the tank)
pendalay rows sets of 5: 115, 135, 145, 155, 165 (need more, just getting accustomed to the new exercise)

did some abs as well
decline situps @ 25: 2x10
bicycles: 20, 20

overall it felt great, and i definetly am enjoying this workout.

[JoeDirtBody]

my 3rd run today

i think im just gonna do 3 runs a week. since im bulking. ive had a gut for a while, but its not subcuteanous fat. i thought maybe it was that my belly size increased from breathing from my diaphragm(power lifters usually have guts like this). but then i saw this thread http://forum.bodybuilding.com/showth...6&page=1&pp=30 and i thought that maybe i have some visceral fat.

so i did a search on BB.com and found that visceral fat in men is usually stored when little or no cardio is being done. (subcuteanous comes from bad dieting). this makes total sense to me, so i decided i will be running 3 times a week, to really try to get rid of my "six pack gut." i also will be doing some stomach vacuums to see if that might be the problem.

ok so my run looks like this today (after 20g whey in water).

10 30 sec sprints
13 mins walking
2 mins light jogging

20 mins total. im pretty proud that i got it down ten minutes in 3 workouts.

[JoeDirtBody]

Monday Workout

had my eggs and a bagel and some yogurt, hopped in the car and went to work.

Heavy Squats @315: 5x5 (good weight, getting tougher, 325 next week)
Bench Press @205: 5x5 (seemed like it was gonna be tough, but after set 3 it got pretty easy, maybe i didnt warm up good enough)
Pendlay Rows @155: 5x5 (i guess im gaining strength on these well, next week 165+)

all in all a great workout. mondays look like they will be the toughest workouts.

[JoeDirtBody]

4th Cardio Session

man i didnt want to run today, but im proud of myself because i did.

10 30 second sprints
4 mins of jogging
10 mins of walking

1 min less than last time, and no more sprints, but i think im starting to get better at it. i jogged 4 mins straight to start off, thats pretty cool to me. i was pretty tired the whole way after that tho.

[JoeDirtBody]

5th Workout

had 2 eggs and some sausage, and had a smoothie with 20g whey 3/4 cup of blueberries, a banana, and some oats.

tough workout today.

Light squats @ 265: 5x5 (didnt feel so light haha)
Military presses @125: 5x5 (finally a tough weight, had to push it)
Pullups, Overhand Wide Grip @BW: 5,5,5,5,4.5 (used the overhand and wide, feel it in the back, and it was tough)
Deadlifts @265: 5x5 (starting feeling like this was gonna be to heavy, but i got angry with it, and i feel i can easily do 285 5x5 now)

[JoeDirtBody]

6th Workout

so i didnt do any cardio yesterday. i was really tired, and had to mow the grass and do a bunch of other errands.

today i woke up had some eggs and toast. my workout partner went to this big ass sale at nordstroms and got some tight ass clothes, so i waited for him and we went to workout an hour later than usual.

Pyramid Squats (all ass to grass except last set)(sets of 5): 215, 245, 275, 305, 335
Pyramid Bench Press (sets of 5): 165, 185, 205, 225, 235 (keeps feeling like i wont be able to do it, but when i get to last set i feel i can do 20lbs more )
Pyramid Pendlay Rows (sets of 5): 135, 145, 155, 165, 175 (good weight, will go up next week still)

overall im really liking this workout, and i feel like i will be overeaching in a couple of weeks (which is supposed to happen). im really starting to feel it in my back and legs. great workout so far, who woulda thought that 6 exercises would work so good?

[hepennypacker52]

Looking very strong, keep it up.

[JoeDirtBody]

Originally Posted by hepennypacker52

Looking very strong, keep it up.

why thank you. this has nothing to do with the fact i pitied u into this thread does it?

[mivi320]

Looking good there. Awesome squats too.

[JoeDirtBody]

Originally Posted by mivi320

Looking good there. Awesome squats too.

thanks... ya i really like doing ass to grass, and i want to do that more, i hate people that say they squat 400, and then u go to see them and they squat half way down.

if i ever start doing 400 ass to grass for reps (hopefully soon) i will have to shoot some video, just cuz i think once u get to a certain strength people start doubting u.

[JoeDirtBody]

5th cardio session

got up a lil late today, and didnt want to do cardio (of course)

did it anyways, my best run yet, even tho i only beat my last time by a minute.

i started out with a 6 min jog (prolly 3/4 of a mile or more) then did some walking, kept jogging and walking till i got home.

No sprints
1 6 min jog
4 1min jogs
8 mins of walking

18 mins total.

i really am starting to think i can actually run this 12 min 2 mile thing

[JoeDirtBody]

7th Workout

i got up and didnt feel like making eggs so i just ate some yogurt, and had a blueberries, whey, milk, and oats shake.

i think i should stick to the eggs and a carb source, because i didnt feel that great at workout. i think the whey gives me gas. and it feels like i gotta throwup but i just need to burp.

anyways i had a good workout.

Heavy Squats @325: 5x5 (damn, im really starting to notice the 3 times a week squatting takin its toll. this was pretty damn heavy, i got em all tho)
Barbell Bench @215: 5x5 (felt real good, need to go up to 225 next week, or maybe 235, since its the record week)
Pendlay Rows @165: 5x5 ( a good weight, felt it in my back. prolly go up to 175 or 185 next week)

overall a great workout. it simply amazes me everytime i do this workout that these 3 exercises done heavy can really fatigue u (The squats pretty much do all of it it seems )

[mivi320]

Very nice!!

Nice benching and squats there.

[hepennypacker52]

Sick squatting bro.

[JoeDirtBody]

Originally Posted by hepennypacker52

Sick squatting bro.

Originally Posted by mivi320

Very nice!!

Nice benching and squats there.

thanks. its nice to see people post in here every once in a while.

both the squat and bench are bi products of 4 years of football lifting. my other lifts (besides deads) are pretty average. i really need to catch up. hopefully it wont be that hard. im going up alot in all my lifts right now. but im definetly ready to deload.

[JoeDirtBody]

well i decided i would keep a calorie log at fitday after i saw hepenny's log. it looks like a good site. its pretty cool that it gives u all of the breakdowns and stuff.

Heres My Fitday Log

[JoeDirtBody]

went on a jog today. decided to go fully loaded. i had my breakfast and meal # 2. so i was running on carbs. it didnt really help that much, but i dont care. i decided i didnt want to lose any muscle at all, and just run for cardiovascular fitness for now. it cant hurt. and if it keeps my heart healthy thats very important to me.

well any ways here it is.

6th Cardio Session

1 6 min jog (ran even farther this time tho. prolly 7/8 a mile. )
1 2 min jog
2 1 min jogs
7 min walking

17 mins total

[JoeDirtBody]

8th Workout

Light Squats @ 260: 5x5
Pullups @bw: 5x5 (got em all, finally. )
Military Press @135: 5x5 (easier than last week, and i had 10 more pounds on)
Deadlifts @275: 5x5 (still think i can do alot more. i might try 315 next week. my grip seems to go before my legs)

good workout.

im going to Texas A&M for 3 days. ill try to update. ill try to get my friday workout in at their gym too.