The IHoP Workout

[ButteryPancakes]

What kind of a name is ButteryPancakes? A stupid one. I'm known in some obscure gaming circles by this name so I chose it here without giving it enough thought. Oh well.

StartedBill Starr's 5X5 last week.

Stats:
Age:41
Years lifting: 16
Years Wasted Lifting Stupid: 10
Height: 6'
Weight: 240lbs
BF: ? flabby in the middle. Been down to 228 this summer, almost no belly then.
Best Lifts (all records over a year old):
Squat: 430
Bench: 330
Deadlift: 408

Week One:
Monday :
Squat 145X5 185X5 215X5 255X5 285X5

BP (with 2' solid barbell) 132X5 162X5 192X5 222X5 247X5


Bent Row 85X5 107X5 129X5 154X5 174X5

Assistance: 4 sets of weighted situps on slantboard: 10X10

Missed Wednesday

Friday 11/24: Actually read the program, still got it wrong

Squat: (146, 182, 219, 255,)X5 299X3 219X8
Bench: (104, 130, 156, 182)X5 214X3 158X8
Row: (95, 119, 143, 166)X5 195X3 143X8

Assistance:
Weighted Dips: 25X8, 8, 5
Standing EZ Curl: 77X8, 8, 8
Barbell Triceps Extensions: 95X 8, 8, 8

Goals: Increase strength, muscle, reduce body fat

Start cardio Monday ( martial arts and running)

Any and all input is welcome

[ButteryPancakes]

stuffed from Thanksgiving. Lot's of energy.

Squat (X5): 146
182
219
255
(X3): 299
(X8): 219

Bench (X5): 104 (2"bar)
130
156
182
(X3): 214
(X8): 156

BentRow(X5): 95
119
143
166
(X3)195
(X8)143

Assistance:
3 sets of weighted dips: 25lbsX8X8X5
3 sets curls with EZBar: 77lbsX8X8X8
3 sets of lying BBTriext: 95lbsX8X8X8

[ButteryPancakes]

Squat (X5): 150
187
225
262
299 (Failed)

Bench(X5): 107 (2"Bar)
134
162
187
214

BentRow(X5):97
122
147
172
197
Assistance:

GoodMornings(2"Bar): 72X6 122X6
Situps on Slantboard, arms across chest: 4 sets of 12

Have to recalculate my squat poundages. Based on too high a 5-rep max. My lower back was killing me. I dinged it about thee weeks ago and it hasn't totally recovered. The GM's helped.

[ButteryPancakes]

Stayed home from work. Couldn't wake up. Slept from 3pm til 10pm, then again from 11pm to 4am. Started feeling hyper around 5am. Maybe from Tongkat Ali. This is day two on it. Taking 200mg of LJ100 at noontime. Gonna move that to 10pm right before work.

5am
Squat(X5)
139
174
209
209

Incline bench 2" Bar(X5)
107
129
150
171

DeadLift(X5) Outside in the front yard. I'd rather have the neighbors think I'm kooky than wake up my wife banging the floor at 5:30.

182
219
255
292

Assistance:
Too sore to do situps
Chins 1 set of 3
Standing TriExt EZCurlBar(X8)
72
94
104
Finished at 6:30

[ButteryPancakes]

This is Saturday 12/2/06 Weight:241 down from 243 Monday
start:1030am
Squat(X5)
140
175
207
243
285X3
210X8

2" Bench(X5)
104
130
156
182
214X3
157X8

BentRow(X5) (my belly is limiting my RoM Grrr)
95
120
144
166
195X3
143X8

Assistance

Weighted dips (X8)25,25,25
StandingEZCurl (X8)88,88,88
StandingTriextEZCurl(X8) 103,103,103
Finish: 1200pm
Took some progress pics after. My arms look way out of proportion to my chest and back. Two years of Westside I blame. My back I think I got covered with the deads and rows. Decided to incorporate some flys to bring up the chest.

FlatDBFly (X8)20,20,20

Came home from work, at 745am, messed around on the puter till 9 then popped one scoop of superpump250 and started lifting around 1030. I was so focused today. It was load-lift-repeat. No stalling, no yawning, just good old fashioned work. That's good because I have to get used to much more volume than I have in the past. Great workout. Fifth day on LJ100. Started taking 200mg 3times a day two days ago. Except for a tiny tingling diwn there, haven't noticed anything.

Total sets: 30
Total reps: 189
Total weight: 21,156lbs.

[Blau]

Workouts are looking great man, keep it up!

[ButteryPancakes]

I know, I'm a human billboard. And a fat one at that. And the garage is a mess. Would ya stop naggin' already?!?!?

[ButteryPancakes]

StartTime: 5:00pm

Squat(X5)
143
178
214
250
285

2"Bench(X5)
107
137
162
187
214

BentRow(X5)
97
122
146
171
195

Assistance:
SlantboardSitUps(X12)
10
10
10
10
2"GoodMornings(LOVE EM!)(X6)
162
162

Finish: 6:05pm

Total sets: 21
Total Reps: 81
Total Volume: 15,464lbs.

Some things I love about working out at home:
I have my 2" bar. It's rusty, ugly, and manly. I found it in the scrap pile at work, complete with inner collars. It used to be the drive shaft on a machine. I've gotten over half my plates and some of my equipment (slantboard, pulldown machine, bench, bars) from people who've quit lifting. When I walk around my neighborhood I'm always on the lookout for quitters. They're usually happy to give the stuff away. I've got one set of metric plates too so I can increase in increments of as little as 1/2 pound. I'm all set!

Almost dinged my lower back (again) on the second set of squats. I know this is from sitting at the computer I managed to correct my form and hit the rest of my sets with no pain. Another good workout. One scoop of superpump at 4:45. Afetr workout 1 scoop of whey protein in milk with 1 tsp. flax oil and 2 fish oil caps then 1/2 cup oatmeal in skim milk so I don't get hungry during martial arts. Love those good mornings. Heading out for martial arts now at 6:30.

[ButteryPancakes]

Monday night:
Martial arts went great. Did striking drills. Learned the spinning backfist. Or as it's called when I do it: "The spinning Back Club". Most of the guys there are middleweights in fighting shape. I'm the big, slow, old guy but it's still alotta fun.

Monday night/Tuesday Morning
Dangit! Took my break around 430am. Had my feet up on the desk. When it was time to get back up I lifted both my legs and my upper body together, doing a "V-up" and RIPPED an abdominal muscle. There was extreme pain and a little swelling. That's waht I get for avoiding ab work my whole life. Those weghted situps combined with all those kicks in mma left my midsection feeling super-strained.

Wednesday:
Took an extra day to recuperate. Started new cycle of TongkatAli. Taking 2grams per day of 1:50. This is the most disgusting tasting stuff on the face of the earth. It's like something they make you eat on Fear Factor. Makes me feel great tho.

[ButteryPancakes]

Still not feeling 100% recovered. My lower back is tight and my abs still feel strained. A little joint pain in the left shoulder and elbow too, but I've had worse before. Had to force myself to keep at it. Not focused at all. Easily distracted.
Start Time: 6:15pm
Squat(X5)
143
178
214
214

Incline BP(X5)
110
132
154
176

Deadlift(X5)
188
225
262
299

assistance:

slantboard situps (no weight)
10
10
10

DBFlys
22X10
22X8
22X8

End Time: 7:45pm

Sets:21
Reps:118
Pounds: 12,091

[ButteryPancakes]

Weighed in today at 245lbs. Must be water. The weather's gotten so cold I had to put on a shirt to go outside today. So I'm not sweating much, even at work.

Feeling great. Totally recovered by midnight tonight. TA is starting to kick in. I'll prolly go 2 weeks on and 1 week off or a month on and 2 weeks off, depending. Have I mentioned that it tates nasty?

[ButteryPancakes]

Start Time: 4:30pm

Squat(X5)
143
178
214
250

292X3
214X8

2"BP(X5)
107
134
162
187

219X3
162X8

BentRow(X5)
97
122
146
171

200X3
146X8

Assistance:
WeightedDips
33X8
33X7
33X6

EZBarCurls
90X8
90X8
90X8

EZBarStandingTriExt
110X8
110X8
110X8

FlatBenchFlys
22X12
22X12
22X10

End Time:6:10pm

Total Sets:30
Total Reps: 196
Total Weight: 21,983lbs

Don't know who gets the credit; TA, Superpump250, or me but this was another great, focused workout. Didn't even begin to gas out until the dips. Hooahh!

[ButteryPancakes]

Start Time: 5:50pm

Squat(X5)
146
185
219
256
295

StandardOlyBarBenchPress(X5)
110
137
165
195
220

BentRow(X5)
100
125
150
175
200

2"GoodMornings(X6)
172
172

WeightedSitups(X12)
10
10
10

DBFlys(X12)
22
22
22

Finish:6:58pm
sets:23
reps:159
Pounds: 16,606

Had to wait two extra days to recover. Pain in shoulder and elbow. Love those GoodMornings! I supersetted them with the situps to beat the clock this time. I'm waking up hungry. That hasn't happened for awhile.

[ButteryPancakes]

StartTime-6:40PM

Squat(X5)
146
183
219
219

InclineBP(X5)
114
135
158
180

DeadLift(X5)
193
230
270
307

WeightedSitUps(20lbs)
12
8
8

DumbbellFlys(X12)
25
25
25
Supersetted with machine Rows(X15)
150
150
150

Sets-21
Reps-169
Volume- 19,980lbs

StopTime-7:56PM

Went off the 2" bar. Hurting my elbows. Will have to up the weight for the regular bar next time.

[ButteryPancakes]

StartTime-7:50PM

Squat(X5)
146
183
219
256
300X3
219X8

BenchPress(X5)
127
158
190
222
260X3
190X8

BentRow(X5)
100
125
150
175
205X3
150X8

Weighted Dips(X8)
33
33
33

EZBarCurls
90X12
90X12
90X10

EZBar TiExt.
110X12
110X10
110X11

Sets-27
Reps-184
Volume- 24,504lbs.

StopTime-9:38PM

"Wasted" some time playing around with my son and then "House" came on so I had to watch that and finish my arm sets during commercials. That's what happens when you workout at home. There's alot more distractions. OH well. Still, a nice workout. I haven't felt this strong in awhile, though I'm not near my max on any of the core lifts. It's taking me two days to recover most of the time, so I'm falling behind schedule, sometimes only lifting twice a week instead of three times (don't tell Starr). My legs are starting to fill out the legholes in my Bike shorts so that's a good sign. Weighed in at 244 at work tonight so let's hope I'm trading fat for muscle. That's another thing that's affecting my recovery: having to work all night after working out. I've tried working out in the morning when I get home, but that keeps me up too long and I sleep too late into the evening and miss seeing the wife and kids.

[Grant73]

Solid workouts. Hardcore lifting outside. Are you still taking your PWO shake with milk and flaxseed?

[ButteryPancakes]

Originally Posted by Grant73

Solid workouts. Hardcore lifting outside. Are you still taking your PWO shake with milk and flaxseed?

Yeah, plus 2-3 fish oils tabs a day. Sometimes I reek of ammonia after working out. Now on 7.5 grams tongkat ali per day (2.5 grams every 8 hours) GRRRRRR!!!!!

I started this program intentionally light on the core lifts. I'll be hitting 90% to 100% of max starting week 4. I don't doubt I'll hit 'em. Feeling good and strong these days...

[Grant73]

You will probably get bet results with a PWO drink with Carbs, protien and almost no fat. Powdered gatorade mixed with protien powder would work well.
Then about 1 hr after the drink have a meal consisting of protien, carbs and no to low fat.

[ButteryPancakes]

That sounds right. Thanks.

[ButteryPancakes]

Start Time 5PM

Squat(X5)
150
188
225
267
300

BenchPress(X5)
130
163
195
229
260

BentRow(X5)
104
129
154
179
205

Assistance:
2" GoodMornings(X6)
182
182

Situps 20lbsX12,12,12
DumbellFLy 30lbsX8,8,8

Finish 6:27

Sets: 24
Reps: 147
Volume: 18,014lbs.

Sluggish. Comes from being on vacation. Had to force myself to crank out those reps. Feeling good about the squat though. All this volume has whipped my form into shape. I have a tendency to let my knees buckle inward. Bad idea. Been taking a wider stance with toes pointed even more outward. Been able to go super deep with no loss of power. I think I know where the weight's going. My quads now fill the legholes of my Bike coach's shorts where there used to be room. Don't feel like the rows are hitting my back well enough. I'll stick with it awhile longer, but I've always gone with higher reps for rows because otherwise my back doesn't feel like it's getting stimulated enough.

[ButteryPancakes]

There's nothing like overeating Christmas dinner to get me into the garage. After about 1lb of meat and half a pound of side dishes, the calories and the guilt meant I was gonna bust my butt.

StartTime 7:00PM

Squat(X5)
150
188
225
225

Incline BP(X5)
116
139
162
185

Deadlift(X5)
197
236
276
315

Assistance
Weighted Slantboard Situps(X12)
22
22
22

Supersetted with DB Flys(X9)
30
30
30

Finish 7:51PM

Sets 21
Reps 123
Volume 13,672lbs.

Almost lost the form on the last set of Deads. I need a new computer chair. This one is destroying my back...

[ButteryPancakes]

Week1: 34,339
Week2: 48,578 (+ 14,239)
Week3: 49,538 (+ 960)
Week4: 61,090 (+ 11,552)

Smells like progress.

[ButteryPancakes]

Start Time: 5:15PM

Squat(X5)
150
188
225
263
308X3
225X8

BP(X5)
130
163
195
228
267X3
195X8

BentRow(X5)
104
129
154
179
210X3
154X8

Assistance:
Weighted Dips
50X5X3
EZBarCurls
90X12X2, 110X8
EXBarTriExt
120X8X3
DBFlys
30X10X3

Finish: 6:57PM

Sets: 30
Reps: 194
Volume: 24,512lbs.

[ButteryPancakes]

Start Time: 7:20PM

Squat(X5)
158
197
236
276
315

BenchPress(X5)
138
167
205
240
273

BentRow(X5)
109
135
162
188
215

Assistance:

GoodMornings(X6)
192
192

SitUps(X12)
25
25
25

DBFly(X11)
30
30
30

Finish: 8:25PM

Sets:24
Reps:156
Volume:19,264lbs.

[ButteryPancakes]

Start: 7:20PM

Squat(X5)
158
197
236
236

Inckine BP(X5)
121
146
170
194

DeadLift(X5)
207
248
290
331

Assistance:
CableRows(X15)
170
170
170

Finish:8:32PM
Sets:15
Reps:105
Volume: 20,320lbs.

Off of generic TA for 1 week. First day of Sci-Fit1500
Weighed in at 246lbs. My gut isn't getting any smaller but my quads are definitely larger.

[ButteryPancakes]

After 3 months of injuries and lack of motvation it's back to square 1: westside for n00bs

Max Effort Bench Day

3 Board Press(X3)
155
175
205
235
255
265
275
285
(X1)
295
305
315
325

Lying TricpesExt. (BarbellX10)
45
65
70
70
70
75
75

Pushdowns(X10)
85
85
85

One Arm Press(X15)
10
10
10

[ButteryPancakes]

Box Squats 175X2X10
Romanian deadlift 205X8X3
One Legged Squats 3X3
DB Row 55X6X4
BB Shrug 165X15X3
EZ curls 75X6X4

[ButteryPancakes]

Board Press(3)
175
205
255
285
295

305X1

Rack Lockouts(X1)
310
320

Lying Triceps Extensions
6X10X95

1 Arm Press(3X15)
15
20
20

[ButteryPancakes]

Good Mornings(X3 with 2" bar)
72
122
152
172
202X1

Romanian DL
3X8X225

Pulldowns
100X15
120X10
110X10

T-Bar Row(X8)
not counting the weight of the bar
90
115
135X6
155X6

EZ Bar Curls(X6)
90
100
100
100

SideBends

5X20X25

[ButteryPancakes]

Dips(x)
BodyWeight
+50
+70
+80
+90

Floor Press(X3)
225
250

(X1)
275
280
285

Lying Triceps Extensions
6X10X95

Pushdowns
3X10X90