Im huge

[nbk]

Im starting my new program monday. Its a full body 5x5/3x8 program for size and stregnth. Hopefully i gain some inches on my measurements and some weight. Also, i wanna put pounds on my core lifts. These are my starting stats:

Weight 160
Chest 35.5
Waist 30.5
Hips 41
Thigh 20
Neck 14
Arms 12
Calfs 13.5
Bodyfat 17%
Bench 5RM = 165
ATG Squat 5RM = 105
Deadlift 5RM = 230
Barbell Row 5rm = 130
All measurements are not flexed. Weight is with clothes and shoes on.



The Program:
MONDAY
Full Squats 5x5
Bench 5x5
Incline 3x8
Rows 5x5
Chins 3x8
(armwork 3x8)

WEDNESDAY
Deadlifts 5x5
Military Press 5x5
Dips 3x8
Hammer Chins 3x8
Latteral Raises 3x8
Standing Calf Raises 3x8
(armwork 3x8)

FRIDAY
Full Squat 5x5
Incline 5x5
Bench 3x8
Chins 5x5
Rows 3x8
(armwork 3x8)

Ramping up to a top set on 5 set exersizes for stregnth
Keeping weight the same on 3 set exersizes for size

[nbk]

Full Squats - 60x5, 70x5, 80x5, 90x5, 100x5
Bench - 85x5 105x5 125x5 145x5 165x5
Incline - 125x8 125x8 125x8
Rows - 70x5 85x5 100x5 115x5 130x5
Chins - 8x158 6x158 4x158
Barbell Curls - 55x8 55x8 55x8

Bodyweight: 158.5

Awesome workout. im so psyced to start this new plan. I probubly should of started my bench, rows, and squats lower since they are/are real close to my 5RMS. I put 158 as the weight for chins which is just my bodyweight.

[benchintraining]

Full Squats - 60x5, 70x5, 80x5, 90x5, 100x5
Bench - 85x5 105x5 125x5 145x5 165x5
Incline - 125x8 125x8 125x8
Rows - 70x5 85x5 100x5 115x5 130x5
Chins - 8x158 6x158 4x158
Barbell Curls - 55x8 55x8 55x8

Bodyweight: 158.5

Awesome workout. im so psyced to start this new plan. I probubly should of started my bench, rows, and squats lower since they are/are real close to my 5RMS. I put 158 as the weight for chins which is just my bodyweight.

You should have. You should be setting PR's in week 3-4. Weeks 1-2 are ground work. Do you have the spreadsheet to guide yourself?

[nbk]

You should have. You should be setting PR's in week 3-4. Weeks 1-2 are ground work. Do you have the spreadsheet to guide yourself?

thanx for checking out the journal. I do not have a sreadsheet but i guess ill make one today, sounds like a good idea. The thing about those 5rms, is they maybe be 5-10 pounds less than what i really have potential to do. ive never done 5 rep training before, so i just guessed those.

the rep maxes i know are:
bench 8rm=160 so i guesses my 5rm is 165.
deads ive been doing 230 for 3x5 so my 5rm is prob closer to 250.

if i cannot improve in a few weeks, i will just drop the weights back a ways and start over. well see how it goes.

[nbk]

Deadlifts - 135x5, 160x5, 180x5, 205x5, 230x5
Military Press - 60x5, 70x5, 80x5, 90x5, 100x5
Dips - BW+25x8, BW+25x8, BW+25x8
Hammer Chins - BWx8, BWx8, BWx6
Side Laterals - 17.5x8, 17.5x8, 17.5x8
Standing Calf Raises - 135x10, 135x10, 135x10
Skull Crushers - 60x8, 60x6, 60x5
Hanging Leg Raises - 10, 10

Bodyweight: 159

Great workout. Deads felt real hard. Really taxing. Military was good. I did skulls for my triceps. not a big fan. Also, dont really like this workout day since its my mid-week "light day". A lot of isolation. oh well.

[benchintraining]

Go to the bottom of the page and download the excel file. It will help you set some guidelines for yourself.

http://www.geocities.com/elitemadcow...odized_5x5.htm

[nbk]

Go to the bottom of the page and download the excel file. It will help you set some guidelines for yourself.

http://www.geocities.com/elitemadcow...odized_5x5.htm

thanks i was trying to do that for like 3 hours before i started my program. i dont have excel tho. the program that he gives a link to is excel veiwer which is free, but u cant edit the file. that means i cant enter in my numbers and stuff. thanx for the help though. ill just see how this goes.

[nbk]

Stiffleg Deadlifts 135x8 185x5 185x5 225x3
Bench Press 135x5 155x3 165x3 170x1
Barbell Shrugs 135x8 135x8 135x8
Tricep Pushdowns 80x8 100x8 120x8
T-Bar Rows 45x5 70x5 85x5
Hammer Curls 20x8 30x5 30x5

Today was not my scheduled day. My brother came down from pennsylvania to visit. Hes a powerlifter. Huge guy, 338 pounds. benches in the mid 400s, squats in 500, ect. and i figure that id try a workout that he'd do. We tried this gym near my school. ****ty gym. benches there were terrible. could have put up much more at the other gym. oh well, back to the routine on monday.

[nbk]

Full Squats - 65x5, 75x5, 85x5, 95x5, 105x5
Bench - 90x5, 110x5, 130x5, 150x5, 170x4
Incline - 130x8, 130x6, 130x5
Rows - 75x5, 90x5, 105x5, 120x5, 135x5
Chins - BWx8, BW+5x8, BW+5x5
Barbell Curls - 65x8, 65x4then60x3, 55x4then45x4

Bodyweight: 158.75

Didnt get all 5 reps on flat bench. next workout i probubly will. Chins i did bw+5!!!!!! really sick. did too much weight on barbell curls and on incline bench. good day though.

[nbk]

Deadlifts - 140x5, 165x5, 190x5, 215x5, 240x5
Military Press - 65x5, 75x5, 85x5, 95x5, 105x5
Dips - BW+25x8, BW+25x8, BW+25x4
Hammer Chins - BWx8, BWx8, BWx6
Side Laterals - 20x8, 20x8, 20x8
Standing Calf Raises - 135x10, 135x10, 135x10
Barbell Shrugs - 135x8, 135x8, 135x8
Hanging Leg Raises - 10, 10
Crunches - 25, 25

Bodyweight: 160.25

Good day. didnt know that i did 230 last time so i accedently increased it 10 pounds setting a new pr for me at 240x5. i think that i do have room to grow on that i think that i wont platoue for a while. military was good. everything else was hard accept the shrugs. i might shrug every workout to bring up my weak point which are my traps. nice to see my bodyweight about 160 again.

[nbk]

Full Squats - 70x5, 80x5, 90x5, 100x5, 110x5
Incline - 75x5, 90x5, 105x5, 120x5, 135x5
DB Flat bench - 50x8, 50x8, 50x8
Chins - BWx5, BW+2.5x5, BW+2.5x5, BWx5, BWx3
DB Rows - 50x8, 50x8, 50x8
Rope Pulldowns - 55x8, 55x8, 55x8

Bodyweight: 161.25

Good day today. I decided that im gonna have my secondary exersize for my chest and back (weather its rows, bench, or incline) done with dumbells. I never did dumbell bench really, maybe once or twice so i figure that it's a good change. Chins sucked today. i wanted to go up in weight by a 2.5 on each set. just didnt happen. Bodyweight was really up today.

[nbk]

Done with 2 weeks on the program, which not looks like this:
MONDAY
Full Squats 5x5
BB Bench 5x5
DB Incline 3x8
BB Rows 5x5
Pullups 3x8
(arm isolation 3x8)

WEDNESDAY
Deadlifts 5x5
Military Press 5x5
Latteral Raises 3x8
Dips 3x8
Hammer Chins 3x8
Standing Calf Raises 3x8
Barbell Shrugs 3x8

FRIDAY
Full Squat 5x5
BB Incline 5x5
DB Bench 3x8
Pullups 5x5
DB Rows 3x8
(armwork 3x8)

When i said "chins" in the entrys before this i ment pullups. i do an overhand grip and thought that those were chinups.

Progress:
Weight 158.5 - 161.25
Bench 165 - 165
Squat 105 - 110
Row 130 - 135
Deadlift 230 - 240

My squat and bb rows probubly wont progress much more, if any at all. the last 2 workout were right at failure. Bench im hopeing ill hit 170x5 and deads i feel like i could really get up to or above 250.

[The Pope]

Hey nbk where do you lift? My hometown is cheshire.

[op-flight]

If your doing the routine correctly you should be hitting PR's on the squat every week.

Your only supposed to ramp up your weight to a 5rm on ONE day. the other day you hit a 3m, and then the other day is a light day.

Thats how a linear 5x5 is supposed to work... for more info http://www.geocities.com/elitemadcow...Linear_5x5.htm

[nbk]

Hey nbk where do you lift? My hometown is cheshire.

holy **** really? i got to physique plus on route 10. how old are you do u go to chs?

If your doing the routine correctly you should be hitting PR's on the squat every week.

Your only supposed to ramp up your weight to a 5rm on ONE day. the other day you hit a 3m, and then the other day is a light day.

Thats how a linear 5x5 is supposed to work... for more info http://www.geocities.com/elitemadcow...Linear_5x5.htm

yea if i was doing bil stars linear 5x5, but im not. i may swith mine to the same format. i wanted to sorta mix it with rippetoes beginner program, since i am a beginner at training legs. once i hit a plauote ill probubly switch to the way that starr does it.



thanks for checkin out the journal tho guys. reps for both of u if i have any left to give.

[The Pope]

holy **** really? i got to physique plus on route 10. how old are you do u go to chs?
.

I graduated last year and am a freshman in college now. Im still in cheshire every month or so. I like the Power Barn better than physique personally, mainly because of the attitude. Look in the alumni sports section of the cheshire herald for the next couple of weeks, I did a powerlifting meet and should be in it within the month.

[nbk]

I graduated last year and am a freshman in college now. Im still in cheshire every month or so. I like the Power Barn better than physique personally, mainly because of the attitude. Look in the alumni sports section of the cheshire herald for the next couple of weeks, I did a powerlifting meet and should be in it within the month.

no ****in way. whats ur name, i might know who you are.

i also hate physiques attitude. the remind me of that gym from dodgeball lol.

but i tried powerbarn, and just cant stand the benches there. plus its kinda small.

[The Pope]

Haha yea I agree with the dodgeball thing. I don't mind how small the Barn is...it's worth it for a better attitude in my opinion, plus Coach Russo and Malayter helped me a whole lot when I was training for my powerlifting competition for free, which was awsome.

[nbk]

It's my first day back from a week off with the flu. im still weak and lost a lot of weight.

Full Squats - 75x5, 85x5, 95x5
Bench - 95x5, 115x5, 135x5, 155x4, 155x3
Incline DB - 50x8, 50x6, 40x8
Rows - 80x5, 95x5, 110x5, 125x5
Chins - BWx6, BWx5

Bodyweight: 152.25

Bad day. Lost a lot of weight and stregnth. hopefully itll come back quickly.