Bulking - 5x5 (Ice Cream Fitness)

[Jozh22]

Monday
Workout B
Squat 5x5 66kg
Deadlift 1x5 75kg
Standing Press 5x5 35kg
Barbell Row 5x5 -10% 50kg
Close grip bench press 3x8 45kg
Barbell Curls 3x8 25kg
Kneeling Cable Crunch 3x20 32.5kg

Left Shoulder/Tricep feels like its in snap city tonight. going to stretch it and foam roll it.

[Jozh22]

Just noticed, above post is actually for Wednesday



Friday
Workout A
Squat 5x5 67.5
Bench Press 5x5 57.5
Barbell Row 5x5 57.5kg
Barbell Shrug 3x8 60kg
Straight Bar Skullcrusher 3x8 26kg
Incline Curl 3x8 10kg per arm (Left arm fast last rep on the last set)
Hyperextention 2x10 10kg
Kneeling Cable Crunch 3x20 32.5kg

[Jozh22]

Weigh in Saturday Morning: 71.8kg (1.3kg gain first week, guessing this is mostly water weight as Ive increased my carb intake)

So a month today I was 71.8KG. Today im 74.3kg (2.5kg gain)

[teishuuk]

Subscribed! I'm also following this program so it'll be good to follow your progress also for motivation. Keep it up mate!

[Jozh22]

Got back from New Zealand today. The area I was in from Monday to Thursday had no Gym!
Was in Auckland on Friday and went to Les Mills. BEST GYM EVER! Which they had one like that here.
Didnt track lifts, or do this exact routine. Just enjoyed the gym and checked out different machines etc that I haven't seen before.

5x5 Starts up again next Monday , also getting a Dexa scan done Monday to see my true LBM and BF% then will get one done in a nother 3 months to see true progress etc.

[erebus197]

How was New Zealand besides gym situation?

[Jozh22]

How was New Zealand besides gym situation?

Amazing. Spent most my time in a very tiny town with a population of about 4000 called Wanaka. Had amazing scenery, was pretty cold, the mountains were just starting to get snow on the top of them. Would love to go back soon for a proper holiday in the Ski Season.

[erebus197]

See any hobbits or orcs?

[Jozh22]

See any hobbits or orcs?

Haha nah, not sure if i went to the parts where they filmed it

[Jozh22]

So did the same weights as last week, as I pritty much missed a week of training due to travel, strength felt like it was down, noticed this most on skull crushers. Diet was poor the last week aswell.


Monday
Workout A
Squat 5x5 67.5
Bench Press 5x5 57.5
Barbell Row 5x5 57.5kg
Barbell Shrug 3x8 60kg
Straight Bar Skullcrusher 3x8 26kg (failed on 5th rep last set) will attempt Friday if not lower weight.
Incline Curl 3x8 10kg per arm (Left arm fast last rep on the last set) Might drop this to 9kg again
Hyperextention 2x10 10kg
Kneeling Cable Crunch 3x20 32.5kg

Had my Dexa Scan done today. Looks like most my fat is in my lower back, love handles and legs. Sucks to be a skinny fat
Ill get another one done in 3 months to see where I'm at with progression.
Now I know my exact numbers I can figure out a proper diet of how much calories I need to eat etc.

[erebus197]

Why did you have to go and cover the good parts lol

With the curls, a lot of people in the main thread are having trouble increasing weight on them. Some are instead trying to increase reps. For example doing the same weight until they can do 10 or 12, and then dropping weight again, which would theoretically let them do about 8 reps. Maybe you could try that?

Also I recently started a log (in my sig), I'd appreciate if you could drop by, maybe yell at me when I'm inconsistent or something :P

[Jozh22]

Why did you have to go and cover the good parts lol

With the curls, a lot of people in the main thread are having trouble increasing weight on them. Some are instead trying to increase reps. For example doing the same weight until they can do 10 or 12, and then dropping weight again, which would theoretically let them do about 8 reps. Maybe you could try that?

Also I recently started a log (in my sig), I'd appreciate if you could drop by, maybe yell at me when I'm inconsistent or something :P

Hmm ill try that, drop to 9kg and see how High I can get, once Hit 12 reps try 10kg again.

Ill pop into your log

[Jozh22]

Wednesday
Workout B
Squat 5x5 70kg (doesnt feel to hard to push on my legs, its just keeping my core tight and posture correct is harder now)
Deadlift 1x5 77.5kg
Standing Press 5x5 35kg
Barbell Row 5x5 -10% 52.5kg (felt like i worked my biceps more, could be from dead lifts though)
Close grip bench press 3x8 45kg
Barbell Curls 3x8 25kg (failed 7th rep 2nd set, failed 5rep 3rd set, seemed fatigued)
Kneeling Cable Crunch 3x20 32.5kg

[tokelift]

I haven't had time to keep up to date. Excellent progress man, keep it up! I had never seen a dexa scan before, that's pretty damn cool. You seem to have a natural V-taper but with some unfortunate fat deposits, you'll look beast when you've gotten strong and start your cut. Don't get hasty and start your cut too early, you are still probably leaner than most people nowadays haha.

Are the shrugs taxing you btw? Based on the rest of your lifts, I'd say you could go heavier but if it works I won't question it.

[Jozh22]

I haven't had time to keep up to date. Excellent progress man, keep it up! I had never seen a dexa scan before, that's pretty damn cool. You seem to have a natural V-taper but with some unfortunate fat deposits, you'll look beast when you've gotten strong and start your cut. Don't get hasty and start your cut too early, you are still probably leaner than most people nowadays haha.

Are the shrugs taxing you btw? Based on the rest of your lifts, I'd say you could go heavier but if it works I won't question it.

Yeah dexa scans are awesome, much more accurate then skin folds. My lowerback, love handles and legs love to store my fat :/, so in clothes I look very skinny. I dont want to cut just yet as I really want to gain more muscle. Might cut once I reach 80kg.

Shrugs are not taxing at all yet, I guess maybe I started very light on them, ill start upping them by 5kg till it gets taxing

[Jozh22]

Friday
Workout A
Squat 5x5 70kg
Bench Press 5x5 60kg
Barbell Row 5x5 60kg
Barbell Shrug 3x8 65g
Straight Bar Skullcrusher 3x8 25kg, Failed again will lower weight.
Incline Curl 3x9 9kg per arm
Hyperextention 2x10 10kg
Kneeling Cable Crunch 3x20 30kg

[Jozh22]

Front relaxed with legs tensed

[Jozh22]

Work shifts change, working first thing in the morning again for 2 weeks now

Monday
Workout B
Squat 5x5 75kg (Heavy as fck, nerly failed on the last rep last set)
Deadlift 1x5 80kg
Standing Press 5x5 36kg
Barbell Row 5x5 -10% 55kg
Close grip bench press 3x8 46kg
Barbell Curls 3x9 20kg (will up weight once i hit 12 reps each set, then drop back to 3x8.)
Kneeling Cable Crunch 3x20 30kg

[Jozh22]

No gym today, getting a cold/flu might go tomarrow instead depending how I feel

[erebus197]

Oh no! Feel better!

[Jozh22]

Went to gym today as I'm feeling abit better. Strength gone down alot! Still sick nothing worth logging. Wasn't even able to get 3 reps on bench at 60kg :/

[tokelift]

Looking good man, don't let one bad workout get to you... think of the long term instead and learn to enjoy the process rather than putting yourself down. It doesn't matter what weight anyone else is lifting, only that you progress gradually over time. I am changing my routine to an intermediate PPL next week but I've had some INCREDIBLE gains off this routine, just give it your all and you will get bigger and stronger. Don't stress over it man! Get stronger, if you feel fat once you've reached respectable numbers on your lifts then cut and you'll have an impressive physique.

I want you to change your signature (srs) to something which isn't negative. Don't ever call yourself weak again or that attitude/mindset will spill over into your training and hinder your gains (again, srs).

[Jozh22]

True that

What were your starting lifts and finishing lifts when you were on it? Did you gain alot of mass?

[Jozh22]

Monday
Workout A
Squat 5x5 75kg
Bench Press 5x5 62.5kg (failed 3rd rep last set)
Barbell Row 5x5 62.5kg
Barbell Shrug 3x8 65g
Straight Bar Skullcrusher 3x8 25kg (failed last rep, last set)
Incline Curl 9kg per arm. 10 reps, 8 Reps, 5 reps :/
Hyperextention 2x10 10kg
Kneeling Cable Crunch 3x20 30kg

[Jozh22]

Didnt go gym last Wednesday and Friday, had bad food poisoning from something, couldn't eat anything and hold it down.
Went back today, felt very weak, lifts down abit.


Monday
Workout B
Squat 5x5 70kg
Deadlift 1x5 82.5kg
Standing Press 5x5 36kg - failed 3rd rep last set
Barbell Row 5x5 -10% 55kg
Close grip bench press 3x8 46kg - failed last rep last set
Barbell Curls 3x10 20kg -failed 8th rep last set
Kneeling Cable Crunch 3x20 32.5kg

[erebus197]

The weight will be back in no time.

[Jozh22]

Whoops forgot to update


Wednesday
Workout A
Squat 5x5 71kg
Bench Press 5x5 60kg
Barbell Row 5x5 60kg
Barbell Shrug 3x8 65g
Straight Bar Skullcrusher 3x8 25kg (failed last rep, last set)
Incline Curl 9kg per arm. 10 reps, 10 Reps, 7 reps
Hyperextention 2x10 10kg
Kneeling Cable Crunch 3x20 30kg

[Jozh22]

Friday
Workout B
Squat 5x5 72.5kg
Deadlift 1x5 83.5kg
Standing Press 5x5 36kg
Barbell Row 5x5 -10% 55kg
Close grip bench press 3x8 46kg
Barbell Curls 3x10 20kg
Kneeling Cable Crunch 3x20 30kg

[Jozh22]

Monday
Workout A
Squat 5x5 73.5kg
Bench Press 5x5 61kg
Barbell Row 5x5 61kg
Barbell Shrug 3x8 67.5g
Straight Bar Skullcrusher 3x8 25kg
Incline Curl 9kg per arm. 10 reps, 10 Reps, 8 reps
Hyperextention 2x10 10kg
Kneeling Cable Crunch 3x20 30kg

[Jozh22]

Wednesday
Workout B
Didnt get to squat, today bunch of guys using it, we only have 1 squat rack and didnt feel like waiting, so used a bunch of machines like hack squat etc
Deadlift 1x5 85kg
Standing Press 5x5 37.5kg
Barbell Row 5x5 -10% 55kg
Close grip bench press 3x8 47.5kg
Barbell Curls 3x 20kg 11 reps, 11reps, 8 reps :/
Kneeling Cable Crunch 3x20 30kg