Eating, Sleping, and Lifting

[HOVAFAN100]

Interesting...maybe a cee non responder? I am feeling Xceed so hard in the gym, its bananas. My rep max is skyrocketing in everything possible!

[gators53]

Interesting...maybe a cee non responder? I am feeling Xceed so hard in the gym, its bananas. My rep max is skyrocketing in everything possible!

I dunno if it's that, I mean I've been taking CEE for a month or so now, but I dont notice anything extra from the xceed in terms of strength gains.

[gators53]

Weight: 189.8

BB Bench 135x8 165x6 185x5 (took it very easy)
DB Military 60x8 60x8 60x7
DB Incline 65x8 65x8
Lateral Raises 25x10 20x8
Close Grip Bench 155x8 155x6
DB Overhead Ext. 45X8 45X8 (first time)
Calfs: 175x11 160x10 160X10


My chest just feels overtrained lately the weight on BB Bench just seems heavy. 185x5 was really easy but just felt heavier than normal. I probaly could of gotten 205x4 for my next set but I'm taking it easy on pecs this week, and next week I'm going balls to the walls since i'll be taking a week off after that. I hit PR's on military press because I did that exercise 2nd and usually I do it near the middle of the workout. I'm making an effort to work on my delts so I was happy with that lift. DB Incline felt heavy, but it's also due to the fact that I did it after DB Military which which wears me out a bit so I dont expect to beat 75x3 anytime soon on that. I'm also working on not going to failure all the time, so if my lifts dont increase as much for the next couple of weeks that could be why.

[gators53]

Weight: 189.8

Hammer Grip Chins BWx9 BW+25x6 BW+25x4
DB Rows 95x8 95x8 95x7
Hammer Curls 45x6 40x6
BB Curls 45x5 95x6 85x6
BB Shrugs 225x12 235x10 245x7
Decline Sit-Ups 35x10 35x10 35x12
Hanging Leg Raises 12





I think I had a great workout today. I've never added weight to chins before today. On my first set I got 9 with ease so I put on some weight and it felt pretty good. I did my BB shrugs on the smith machine today and I really like the feeling of doing them that way, i will be doing them on the smith from now on. My arms are usually shot after hammer grip chins, which is why hammer curls actually went down today. I really felt xceed today in terms of pump in the biceps, but thats normal when I work the biceps.

[gators53]

Weight: 190.2

Squats 135x8 185x4 235x6 245x6 255x4
SLDL 185x8 200x8 215x6 230x6
ATG Hack Squats 180x10 200x8 220x6
Lunges 95x10 115x8 135x5
Leg Ext 170x8 160x10
Calf Raises 175x12 160x10 160X8



A Great workout today. Lot of volume today since I'm only doing 1 leg day a week. Almost hit a PR in Lunges even after doing all of that work. Squats didnt go up because last week I donnt think I went low enough, but today i went past parallel so I was happy about that.

[gators53]

Weight: 189 (pissed)

BB Bench 95x5 120x5 145x5 165x5 195x3 145x8 (deloading)
Standing Military 45x10 95x8 105x6 115x6
Dips BW+45x6 BW+45x6 BW+45x6
Reverse Flies 15x10 20x8 15x8
Skull Crushers 80x9 80x8
DB Extensions 50x7 50x6


I was pissed today, i woke up and stepped on the scale at 189, and I've been upping my calories slowly, i'm at 3400 on lifting days now, so I had my normal breakfast and then had 2 pop tarts. I'm deloading on my bench right now using Starr's 5x5 principals. I'm imputing my 5rep max in the spreadsheet and starting at week one. I'm doing mondays bench routine on monday, and fridays bench routine on thursday and skipping the light day since I'm only hitting chest 2x a week. I know i wont see the results of doing the regular Starr's 5x5 but I dont want to change my split again so soon, testing this one out. I will however be going the real Starr's 5x5 in about 7 weeks, after I get back from my vacation in the summer. Overall had a good workout, however one thing i dont like about this pushpull/legs routine is that I feel like the intensity is down because of too many iso's. I might start adding sets on my compound exercises and up the intensity. My legs are killing me from yesterday, but I love it!

[gators53]

Weight: 191.6

Deadlifts 135x5 185x5 225x5 245x5 275x3
Shoulder Width Chins 7,6, 6
Yates Rows 155x10 175x8 205x4
BB Curls 95x8 85x6
Hammer Curls 45x7 45x5
BB Shrugs 235x10 245x8
Decline Sit-Ups 35x13 35x13 35x13

Had a great workout day, great pump from xceed. While I didn't hit a PR in Deadlifts, I perfected my form and I think I'm ready to start bumping up the weight again. I had a ton of gas left in the tank after 275x3. I'm just trying to decide if I should regrip after every rep, because I dont use straps and my grip kinda sucks, and sometimes I have to focus too much on my grip and I tend to loose form.

[Tyrbolift]

More sets, Gator. wanna see more sets.

[gators53]

More sets, Gator. wanna see more sets.

Really? Where would you add more sets, maybe on the rows and chins?. I was going to try 315x1 on DL but then I remembered how much that would tax my body and CNS and I said screw it. I've been getting pretty good results this week, I think a lot has to do with not training to falure as much last week, I feel more refreshed and not as run down so I would be willing to add sets now that I dont have that feeling anymore.

[Tyrbolift]

Really? Where would you add more sets, maybe on the rows and chins?. I was going to try 315x1 on DL but then I remembered how much that would tax my body and CNS and I said screw it. I've been getting pretty good results this week, I think a lot has to do with not training to falure as much last week, I feel more refreshed and not as run down so I would be willing to add sets now that I dont have that feeling anymore.

I dunno, I guess seeing only 2 sets on anything just seems so...undertraining.

[derekc4]

I go to UF, too. Do you workout at SW rec?

[gators53]

I go to UF, too. Do you workout at SW rec?

Hey, yea I go to UF. I mainly workout at the O'Connell Center (it's close and I dont have a car here), but if thats closed i'll go to SW. I know a couple monsters that workout there. You workout at SW?

[derekc4]

Hey, yea I go to UF. I mainly workout at the O'Connell Center (it's close and I dont have a car here), but if thats closed i'll go to SW. I know a couple monsters that workout there. You workout at SW?

I usually go to OC, but SW has a really nice chair/bench for dumbbell press. so I try to go to SW on shoulder day.

[gators53]

I bet I've seen you at OC then...my workout partner is a hot blonde girl lol If you have seen her you've seen me.

[derekc4]

I bet I've seen you at OC then...my workout partner is a hot blonde girl lol If you have seen her you've seen me.

hmm maybe.. I usually go there between 2:30 and 3:00

[gators53]

Weight: 191.2

Cardio: 30 minutes low intensity on eliptical.


Nothing much to report, I just forgot to log my cardio session yesterday. I think my workout week this week might be a little different due to me having to move out of my dorm on thursday and move back home since the semester is over then. I normally do legs on Wendesday and I live on the 3rd floor of my dorm with no elevator, I might skip the legs day on Wed so I have energy to carry at least 10 loads of stuff down the stairs, items inclining a fridge, tv, etc. I plan on starting Starrs 5x5 next week when i start my cut so I might just take the latter half of this week off, since I haven't taken a week or even a day off in 13 weeks or so. Or maybe I'll just skip the wed-friday workouts, and use Friday to test my 5 rep maxes for Starrs program and do a light fullbody workout in the gym.

[gators53]

Weight: 191.4

Squats:135x5, 165x5, 200x5, 230x5, 265x4

BB Bench 105x5, 130x5, 155x5, 180x8, 205x4

Power Cleans: 80x5, 100x5, 135x5 (then a worker at the gym came over to tell me Power Cleans aren't allowed at the gym...damnit)

Dips: BW+45x7,BW+45x7, BW+45x6

BB Curls: 90x8, 90x8, 90x6


So Today I plugged what I thought were my 5RM maxes into Starrs 5x5 template and then I used week 4 on that spreadsheet to make sure those were my maxes. I did not skip weeks 1-3 I'm just doing this to test out my maxes for when I begin Stars 5x5 next week. I was pretty pissed off I wasn't allowed to finish my Power Cleans. I haven't done this exercise is about 2 years and 135 was easy, I think I'll estimate my 5RM at 165 (if thats overestimated thats fine because since I haven't done this lift in years it should go up fast). Good thing next week I'll be at home and the Golds Gym there doesn't really care. After I tested the maxes I did some accessory work that is listed in the 5x5 program just to make sure I have those dialed in too. Tomorrow I'm just going to do abs/cardio. Then on wednesday I'm going to do my 5RM on Deads and OH Press.

Also I was actually suprised I got 205x4 on the Bench today, I had to use the thicker bars and those are usually much harder for me. I know the difference is slight but I feel like I can lift more with the slightly thinner bars. The gym back home has the thicker bars so it's good I got to use that kind of bar. I found out my sticking point on bench is the middle of the lift. The first 3-4 inches are a little tough but then i seem to get stuck in the middle, lockout is no problem, my tris are pretty strong.

[gators53]

Weight: 191.2

Abs

10lb Medicine Ball throwing crunches, 2 sets
Russian Twists with 10lb medicine ball, 2 sets
Hanging leg raises: 10, 10

Cardio: Ran 2 miles

There was no eliptical machines left in the gym, they were all in use, and they are the only cardio machine my workout partner likes. So we dediced to run inside the great Ben Hill Griffin Stadium, we ran 2 miles. I actually liked the running rather than using the machines at the gym, I need to do that more often. I had no endurance problems running 2 miles, my quads did get sore quickly, after doing 5RM maxing on squats yesterday. Looking forward to testing my 5RM max on deads tomorrow.

[gators53]

Weight: 193

Deadlifts: 135x5, 175x5, 205x5, 240x5, 275x7
Standing Overhead Press: 75x5, 95x5, 110x5, 125x5
Hammer Grip Chins: BWx10, BWx8, BWx6
Bent Over Rear laterals: 20x6, 20x6


So today I was just trying to find my 5RM on Deadlifts and OH press, I was happy with the numbers I put up. Thats the first time I've ever done more than 5 reps with Deads, but it just felt so light I kept going. My form felt great too, extremely pleased with that effort. I might do a light day at the gym tomorrow, because I'll be getting a good workout as I move out of my dorm on the 3rd floor. Can't wait for next monday to start Starrs 5x5.

[gators53]

Update:

I've taken the last half a week off of lifting, first time is about 14 weeks or so. Tomorrow I begin stars 5x5 along with cutting. The last 3 days I've been trying to reduce carbs to get myself a little accustomed to a low carb diet. My diet is going to be low carbs with a refeed every 3 days, 2nd to last meal of the day containing about 120-140 grams of carbs. This is following some of the ideas of Chuck's diet over at scivation.

New Diet:
cals/protein/fat/carbs
Meal 1 (pre-WO): bannana, 3eggs, 4oz chicken, sesamin, fish oil 450/42/19/29
Mea 2: (post-WO) 6oz chicken, PB, celery, oats 430/46/11/37
Meal 3: 4oz chicken, PB, Celery, sesamin, fish oil 260/28/13/9
Meal 4: 6oz chicken, PB, veggies 290/42/9/12
Meal 5: tuna, PB, asparagus 322/45/10/16
Meal 6: 4oz chicken, PB, Veggies 280/38/10/10
Meal 7: Cottage cheese, sesamin, fish oil 300/36/11.5.18

Total: 2330/277/83/130

Carb up meal total: 750/26/22/130

I'm going to cut for about 4-5 weeks, hopefully I can gain some strength and muscle while losing some fat. I'm hoping to be weighing in at about 186 or so after the cut. About 191 right now.

[gators53]

Starr's 5x5 Week 1 - Day 1

Squats
120x5
150x5
180x5
210x5
240x5 (easy)

Bench
95x5
115x5
140x5
160x5
185x5 (easy)

Power Cleans:
95x5
105x5
115x5
135x5
155x5 (easy)

Hypers:
BW+35x2x12


Decline Situps
BW+35x12
BW+35x3x10

My legs were pretty fatigued after doing power cleans on the same day as squats, dont think I've ever done that before. The weight was light just wasn't used to that much work on the legs. The workout was great, it was a little tough due to lack of energy on my low carb cut. I'm still trying to work on my form on bench, trying to work on driving with my legs but for some reason I can't seem to do it.

[chickeneater]

jeez, best of luck on the low carb trying to gain muscle lose fat at same time deal. I don't know. IMHO your'e heading for fustration. Only 130g's of carbs a day? I have that just post workout. Sounds like you'll cut for sure. But... strength? I just don't know.

[gators53]

jeez, best of luck on the low carb trying to gain muscle lose fat at same time deal. I don't know. IMHO your'e heading for fustration. Only 130g's of carbs a day? I have that just post workout. Sounds like you'll cut for sure. But... strength? I just don't know.

I do have a 135gram carb refeed every 3rd day for one meal. I'll be happy with just ganing a little strength, maintaing muscle and cutting fat. I'm probably only going to cut for 3-4 weeks, after going low carb for a day and loosing water weight i'm more cut than I thought I was so i wont need to cut as long.

I agree it will be tough, but people seem to say that have gained strenth on a cut with 5x5

[gators53]

Starr's 5x5 Week 1 - Day 2

Squats:
120x5
150x5
180x5
180x5

OH Press:
70x5
85x5
100x5
115x5 (pretty easy)

Deadlift:
170x5
205x5
235x5
275x5 (tough, the low carbs got to me here)

Chins:
BWx8
BWx6 (didn't come close to failure)

Decline Situps
35x3x12

so midway through the workout i wasn't feeling too focused then I realized that I forgot to take my xceed preworkout, maybe that stuff really is working. Those deads are killer on low carbs, but I still love them. Carb up in a couple of hours can't wait.

[gators53]

Starr's 5x5 Week 1 - Day 3

Squat:
120x5
150x5
180x5
205x5
245x3 (easy)
180x8

Bench:
95x5
115x5
135x5
160x5
190x3 (easy)
140x8

Power Cleans:
95x5
105x5
115x5
135x5
160x3 (easy)
135x5

Dips: BWx2x12 (they didnt have a dip belt here to add weight, it sucked)
Curls: 90x3x7

Good workout, kinda long. I dont know what I'm going to do about dips if this gym doesn't have a weighted dip belt, pissed me off. I took amp today before the workout and it seemed like my focus was awesome. I got 2 free samples in the mail. Cut is going good so far, dont feel hungry too often, the veggies help a lot.

[Tyrbolift]

I was never attracted to using the tan turned to black grimey, nasty dip belts sitting around in gyms. You need to get your own. Meanwhile, I've been able to do dips by holding a DB between my legs just above my knees and then once you get up, you bend your knees back and it sits there quite nicely. I'm up to 50 pounds now and will be investing in a dip belt myself.

[chickeneater]

I was never attracted to using the tan turned to black grimey, nasty dip belts sitting around in gyms. You need to get your own. Meanwhile, I've been able to do dips by holding a DB between my legs just above my knees and then once you get up, you bend your knees back and it sits there quite nicely. I'm up to 50 pounds now and will be investing in a dip belt myself.

agree, you should be able to wench a plate btwn your legs until you purchase a dip belt. This dude at my gym purchased one from this site, and it comes w/ a cool little carry bag.

[Tyrbolift]

agree, you should be able to wench a plate btwn your legs until you purchase a dip belt. This dude at my gym purchased one from this site, and it comes w/ a cool little carry bag.

http://www.bodybuilding.com/store/griz/grizfbelt.html

[chickeneater]

http://www.bodybuilding.com/store/griz/grizfbelt.html

there ya go, and thats a pic of me demonstrating it

[gators53]

haha maybe I will invest in a dip belt, they used to have one a while ago, someone must have broken it...I miss my college gym lol. The refeed yesterday was awesome, i woke up and my muscle felt really full. I haven't really been hungry at all on this cut, things are going well. I have to purchase some more fish oils so I'm thinking I might just try a bottle of anagen with my purchase, I hear good things. This cut is going so well that I think 3-4 weeks will do instead of the planned 4-5 but we will see.

What do you guys do when you seen kids like 15-16 years old doing 1/4 squats, do you say anything to them to help them out or what. I saw kids putting like 285 on the bar and couldn't even use good form and they were only going 1/4 the way down. Then their older friend like 20ish it looked like, but on 315 and his squats were even worse, I wanted to walk over to them and say "$10 says you can't do 10 good reps with 135."