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  1. #1
    Registered User CharonRower's Avatar
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    CharonRower's ICF 5x5 Log - Yes, I'm 6'2'' and 156 lbs

    Alright, finally decided to stop being a dumbass and start following a proven routine. Previously been doing a 2 day split and Im not getting strenght at the rate this routine promises.
    Little info about me:
    Im 18 years old and go to school. In the past 6 months I did a cut on 1800 kcals (with a short reverse diet in the middle, not sure if this was necesarry, but it made the process easier). I went from around 85-90 kg down to 70. Im currently lean bulking at 3500 kcals (I work a physical job) and have decided to try out ICF 5x5, as I never did a full body routine before, in spite of having trained for 6 months. My lifts are pathetic (partially from the huge deficit, but probably also because I didnt track my training nor form), but here you go:
    Bench: 50x4
    Squat: 50x6
    Deadlift: 85x8
    Military Press: 30x7
    BoBBR (not sure I have my form quite down on this, but will work on it): 32,5x10

    In the last month I have put on about 1-2 pounds, which is a little slower/just the rate I want to progress.

    Workout is:

    Workout A
    Squat 5x5
    Bench Press 5x5
    Barbell Row 5x5
    Barbell Shrug 3x8
    Skullcrusher 3x8
    Chins 3x5-8
    or Striaght Bar Curl 3x8
    Hyperextention 2x10
    Weighted Crunches 3x10-20

    Workout B
    Squat 5x5
    Deadlift 1x5
    Standing Press 5x5
    Barbell Row 5x5 -10% from workout A
    CGBP 3x8
    Straight Bar Curl 3x8
    Weighted Crunches - 3x10-20

    3 times a week.

    I plan to replace the kneeling cable crunch with decline weighted crunches (I've tried kneeling crunches before and I just can't get them to hit my abs right).
    Im also somewhat new to skullcrushers (always replaced them with CGBP), but Jason states that that also works chest and would be detrimental, so Ill suck it up and learn it).

    I plan starting with these numbers tommorrow (a few are a bit more than Jason says (like my bb curl)), but **** it, Im still doing less than I can, and it doesnt make sense for me to go to the gym to lift easy weight.
    Squat – 1 rm 58 – 45
    Bench – 1 rm 55 – 45
    BoBBR – 1 rm 42 – 32.5
    Barbell Shrug – never done
    Skullcrusher – never done
    BB Curls – 1 rm 32 – 25
    Hyperextension – never done
    Weighted Crunches – 1 rm 23 – 15
    Deadlift – 1 rm 103 – 80
    Mili – 1 rm 36 – 27,5
    CGBP – 1 rm 46 – 35
    Barbell Curl - 1 rm 32 – 22,5
    Last edited by CharonRower; 07-20-2014 at 01:02 PM.
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  2. #2
    Registered User Zshue2's Avatar
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    Why did you start a new log?
    Getting stronger and faster
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  3. #3
    Registered User CharonRower's Avatar
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    Originally Posted by Zshue2 View Post
    Why did you start a new log?
    Starting a new program, so I wanted a new title. Also figured no one cared about my old loh, since it didnt have a popular routine in the title lol.
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  4. #4
    Registered User CharonRower's Avatar
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    CharonRower is offline
    Todays weight - 71.5
    Did my first workout A today. Went a little higher on some lifts than I planned, since it felt easy (jist treated subsequent sets as warmup). It took 2 hours, but i filmed some form and did a lot of warmups.
    ICF 5x5 A 21/7
    Squat - 50x5x5
    Bench - 47,5x5x5
    Bent Over Row - 47,5x5x5
    Barbell Shrugs - 70x8x3
    Skullcrushers - 17,5x8x3
    Straight Bar Curl - 25x8x3
    Hyperextensions - 10x10x2
    Weighted Crunches - 15x10x3
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  5. #5
    Registered User CharonRower's Avatar
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    Just watched my squatform video, and my form isn't great.. Not sure how to progress from here. God this form **** is annyoing. It didnt hurt, so i think ill stick to 2 warm up sets to focus on form and keep adding weight as the program suggests, as I didnt feel any pain in my lower disc.
    Vid:
    *****://www.youtube.com/watch?v=y_z8UtVnE3g&feature=youtu.be
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  6. #6
    Registered User CharonRower's Avatar
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    Todays weight - 72.4 (ate late last night, so thats probably it)
    Yesterdays kcal - 3068 98 fat, 314 carbs, 213 protein - lowering my fat from 150 to keeping it under 100 seems to help a bit with energy (although im starting to get some thoughts about eating too much.. even though the scale doesnt reflect it, it's hard to get out of my head)
    Todays workout
    Workout B
    Squat - 52,5x5x5
    Deadlift - 85x5x1
    Military Press - 32,5x5x5
    Bent Over Barbell Row - 42,5x5x5 (this seemed pointless)
    CGBP - 40x8x3
    BB Curls - 27,5x7x3
    Weighted Decline Crunches - 17,5x10x3

    Overall pretty good. Got my squatform checked again and decided to go with a wider stance and ditch the heel plate. Felt a lot better. **** that guy who told me to do them so narrow my torso was falling over my knees lol.
    Dl form might have been a bit iffy, but whatever. CGBP I was happy with, never did 40x8 and it was quite easy.
    BB Curl I couldnt get 8 reps (7 was very tough). Ill try with this weight again next workout and go back to 25 and just do more reps if I fail getting to 8 again (since I cant microload the barbell).
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  7. #7
    Registered User CharonRower's Avatar
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    Workout A (25/7):
    Squat - 55x5x5
    Bench Press - 50x5x2, 50x4x2, 50x3 - Think I might have started too heavy with this one, but I always struggled getting my bench past 50. Will try same weight wednessday and reset if necesarry, think I may not have rested long enough between sets as well.
    Bent Over Row - 50x5x5 - Is this supposed to be stronger than ones bench? wut
    Barbell Shrugs - 72,5x8x3
    Skullcrushers - 20x8x2, 20x7x1 - Form slipped on the very last rep.. Think my form might have been slightly off at the start as well. Will try same weight next time and focus more on this (making sure my head is off the bench, elbows are still, and the weight is going behind my head)
    Straight Bar Curl - 27,5x3x8 - Doing these with the smaller bar (the 12,5 kg bar) from now on for balance. I add more weight to make up the difference from a standard 20kg bar to the 12,5 kg bar one tho. Happy with this though.
    Hyperextensions - 12,5x10x2
    Weighted Decline Crunches - 20x10x3
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  8. #8
    Registered User CharonRower's Avatar
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    Average weight this week: 72.03
    1-1,5 kg in 6 weeks, perfect. Just the rate I want, but think Ill drop cals a bit, as I gained a bit too much for this week. (Average kcals were 3236 pr. day).
    Workout B (28/7):
    Squats - 57,5x5x5 - Weird feeling. It's nice to progress, but when you complete your 5x5, you get a little intimidated because next workout is gonna be 5 lbs heavier.. 2 plate squat here I come (will post form vid soon ).
    Deadlift - 87,5x1x5 - Not sure my form is perfect, but a lot of people tell me it's fine. I think I might not be using my lower back enough at the start of the lift. Will try to get a video next time I do workout B (friday).
    Military Press - 35x5x5 - Ez. Think I might lean back a bit too much. Anyone got any guidance on grip width for this? I do slightly closer than bench press grip (pinkies slightly inside the rings). I also dont put it over my head. Is this wrong? I stand like Im at attention with my chest up and heels togehter and press it in a straight line.
    Bent Over Row - 45x6x5 - I know I wasnt supposed to do 6, but right now, this feels piss easy, and I did 6 on the first set without really thinking about it, so I just went with it. Will not do this again though.
    CGBP - 42,5x8x3 - This is getting close to my bp lol.. I dont even.
    Straight Bar Curls - 30x8, 30x7, 30x6 - Will repeat next workout with this weight.
    Weighted Decline Crunches - 22,5x10, 22,5x8, 22,5x5 - Thinking of doing these behind my head instead of putting the weight on my chest, getting tired of holding 3 plates..
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  9. #9
    Registered User CharonRower's Avatar
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    7/30 Workout A
    Squat - 60x4, 60x3, 57,5x3, 57,5x3, 57,5x3 - Hit failure on first set on the fifth rep, rested and tried again to make sure it wasnt just a slip up and failed at 3. Decided to do triples at last weeks weight as I just wasnt feeling it (tried for 4 on 57,5 on 3rd set and failed that). Will try 60 again next workout (might be due to me reducing kcals a bit).
    Bench - 50x5x5 - Finally lol
    BOR - 52,5x5x5 - Still not entirely sure Im doing this 100 right, but I think so. Just not getting my shoulder blades together as much as Id like.
    Shrugs - 75x8x3 - Hurts my hands, but hoping it will improve grip strenght for deadlifts.
    Skullcrushers - 20x8x2, 20x7x1 (went too far back on the last rep, exact same thing happened last week.. Ill try increasing it, as I really could get that 8th rep if I hadnt dropped it that far back.)
    Barbell Curls - 30x8x2, 30x6x1 - Going to start counting clips on these, as they weigh about a pound total (might not be a lot for a compound, but going up a pound on an iso can be a lot). Might use clips for microloading. WIll reset back to 27,5 next workout (with clips on).
    Hyperextensions - 15x10x2
    Weighted Decline Crunches - 5x10, 6,25x10, 6,25x9 - Held the plate behind my head instead of chest. Hit failure on last rep. Not sure how to progress with these isos, but I think Ill try 6,25 next workout and add 1,25 kg each workout to these.
    Increasing kcals slightly for the next few days.
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  10. #10
    Ermahgerd Merscles Oggie22's Avatar
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    In! I'm hoping to see a lot of progress happening. Best of luck to you
    Oggie22's Lifting Log: http://forum.bodybuilding.com/showthread.php?t=163231711

    Starting stats: 137lbs @ 5'11

    Injury count: Over 9000
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  11. #11
    Registered User CharonRower's Avatar
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    Thanks mane

    Weighed myself this morning, 71.3. Guess I dropped kcals a bit much, might explain the stall on squat and curls. Ah well, gotta eat more lel
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  12. #12
    Registered User Zshue2's Avatar
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    Man weigh yourself every two weeks! Your weight can change as much as five pounds a day. When you see big drops and increases in a day its most likely water weight.
    Getting stronger and faster
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  13. #13
    Registered User CharonRower's Avatar
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    Originally Posted by Zshue2 View Post
    Man weigh yourself every two weeks! Your weight can change as much as five pounds a day. When you see big drops and increases in a day its most likely water weight.
    I know, I weigh myself on days where I can do it at the same time of the day and then average it out for the week
    Problem with every 2 weeks is, as you say, water. Say I had a low water day on day 1 of 14, and I was 71, and then at day 14, I weighed myself without tracking inbetween and I had a high water day of 74. I would think i had to drop kcals by a ****load. So it works both ways.
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  14. #14
    Registered User CharonRower's Avatar
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    Workout B 1/8
    Squats - 60x5x5 - Hit this, 2 plate squat mofos, happy Must admit, failing squats last time motivated me to eat more, as it is very unpleasent squatting till failure.. Haha
    Deadlift - 90x1x5
    Press - 37,5x5x5 - Going to start doing these overhead instead of military style
    BOR - 47,5x5x5
    CGBP - 45x3x8 - Progressing this like a compound
    Straight Bar Curl - 27,5x2x8
    Gym closed on my third set of curls as I got up very late.
    Also, never thought about this, but clips actually weight like a pound. Might use them for microloading. And will always use them when doing barbell work now, as 1 pound can make a bit of difference (when youre going up 5 pounds every workout, but if you didnt have clips on last time you did a lift and then did, youd technically add 6 pounds, and that might be failing point if the last rep is too hard).
    I think I might have some mild ocd/ED because I try to base kcals on my activity for the day. Ill try averaging it out (eating the same amount of kcals every day), as I figure digestion and stuff makes it impossible to calorie cycle properly anyway, and a weekly average is easier. So 3300 is my number for next week
    Will upload some meal pics when I figure out how lol (had 3786 kcals today, 186g of fat.. hng )
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  15. #15
    Registered User CharonRower's Avatar
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    Registered User CharonRower's Avatar
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    Eh, scale was at 71.7 today. And thats after eating the eats in the pics above (sodium in double bacon cheeseburger with fries anyone?). Decided to stop obsessing so much about when I weigh in and how far it was from my last previous meal and just let the whole thing average out.
    So far this week I average a weight of 71.625, which is a bit lower than last weeks average of 72, and about the same as the previous weeks average. Im upping calories to 3400 this week and seeing what happens (Ill do 3500 for 6 days and 2800 for one, as this fits my schedule better this week).
    Failing squats last wednessday was a good motivation to eat..
    Also just watched a video by Omarisuf about how 45 lbs plates might not be 45 lbs (margin of error of 1-4 lbs). Maybe that's why I failed squats, because I put on 2 45 lbs plates instead of a bunch of smaller ones. Then Friday I did smaller ones so that the weight still equaled 2 lbs plates and got it. Idk. Ready for 62,5 on Monday though
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  17. #17
    Registered User CharonRower's Avatar
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    Average Weight for this week: 71.65
    Lost weight compared to last week. Weird. Upping kcals back to where they were (3400) before.
    Workout A 4/8
    Squats - 62,5x5x5
    Bench - 52,5x4 (clips), 52,5x5x2, 52,5x4x1, 52,5x4x1
    BOR - 55x5x5
    Barbell Shrugs - 77,5x3x8
    Skullcrushers - 22,5x3x8
    BB Curl - 30x8x3
    Chin ups - 5x1
    Hyperextensions - 20x2x8
    Weighted Crunches - 6,25x3x10
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  18. #18
    Registered User CharonRower's Avatar
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    Some thoughts

    So I went and trained today. Must admit, squatting is making me nervous as ****. Squats are sort of do or die, because the eccentric is the first part of the lift. Its not like a curl, where you can just be like **** this. Squats, you gotta come back up. Every rep feels kind of like when you are a kid afraid to go on a rollercoaster, but then you try it and make it and youre happy you did it and want to go again. Thats what squatting is like.
    Increasing calories is a bit of a challenge. Trying to get over my mentality of trying to justify calories based on my activity for a day and just trying to average it out. Its just easier and less wheel spinny.
    Ran into some girls from class *I go too gymnasium or high school* and they hadnt seen me since school ended *1,5 months ago*. I just said hey, and I didnt instigate or even mention fitness, but one of them said that I had put on weight and looked better. Other one agreed. Im only up 1,5 or 2 kg but it felt good that they noticed instantly.
    Overall, good day, besides failing bench.
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  19. #19
    Registered User CharonRower's Avatar
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    Some squats from today:

    Think my stance is too wide causing me to go down too far, but Im not sure. I am considering counting it as a fail because of the excessive rest time for the last rep, but I think if I just stop breaking parralel I could move more weight anyway, so I think Ill just increase and try not going so far down.
    Some eats from today:
    - Lean beef burgers with some lazy fries (boiled potatoes) on flaxseed buns (10gs of fiber pr. bun, dead srs)
    - Something called a citrus-moon we have in Denmark. I made this (yes I occasionaly bake ).
    - Some baguets I made for work. Starts off as salmon/egg/mayo and moves into chicken/bacon/ketchup halfway. Delish.
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  20. #20
    Registered User CharonRower's Avatar
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    Workout B 6/8
    Squats - 65x5x5
    Deadlift - 92,5x1x5
    Press - 40x5x3, 40x4x1, 40x3x1 - Retrying next time
    BOR - 52,5x5x5 - Couldnt be bothered putting on a ****load of small plates for a 2,5kg difference
    CGBP - 47,5x2x8, 47,5x7 - spotter touched on my 8th rep on middle set and stole my gains. Gonna repeat this weight though.
    Barbell Curls - 30x3x8 - added extra clips for 1 lbs increase. Cheated on last rep. Repeating till it's easy or 10 reps. Gonna add in chin ups on workout A from now on, so increasing this will be easier (longer intervals between doing curls=easier to increase, not as much microload)
    Weighted Decline Crunches (plate behind head) - 6,25x3x10 - Finally got these. ussually collaps on 3rd set. Will try adding weight.

    Some Feels
    Got some **** for resting 4-5 minutes between sets on squats. I try to explain to people Im training strenght and trying to prime my CNS, but they just look at me like Im a lazy ****. Oh well.
    Happy with squats. Fixed some issues Id had with it (going a bit too low due to breaking too loosely at the knees). I think it will progress nicely. Also trying to keep my fats under 100g a day from now on, but that's really hard on 3500 kcals, esp. when my dad makes lasagne :3.
    Got a some new protein powder and protein bars in. Had one while doing squats. Cookies n cream, **** was good.
    Some eats:
    http://imgur.com/OgAxkpK,V67q7gg,OYF3kHP#0
    [img]OgAxkpK[/img] Pork with sauce and potatoes
    [img]V67q7gg[/img] 1 lbs beef and bacon burger (the meat is 1 lbs alone)
    [img]OYF3kHP[/img] Stuff I got in the mail (20 protein bars, diet soda, and 2 kg proteinpowder, and a bodyfat-caliper).

    Squatform today:
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  21. #21
    Registered User Zshue2's Avatar
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    Its not about the weight you have on the squat bar.. You will get more out of your squats going below parallel. Good progress man keeeep goinggggg.
    Getting stronger and faster
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  22. #22
    Registered User CharonRower's Avatar
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    Workout A:
    Squats - 67,5x4, 65x4x3, 65x5 - I went for a fifth rep and just got stuck at the buttom. So I reduced the weight and continued my workout (it ussually goes a lot slower after hitting failure at the start, was there for over 2 hours). Second set spotter came out of nowhere on the fifth and sixth rep, so I didnt count those. I feel like i could have done 1 more rep on the fourth set, but oh well :/
    Bench - 52,5x5x5 - Atleast this progressed, otherwise I'd be depressed. Didnt bounce it off my chest either like last time.
    BOR - 57,5x5x5 - First time this felt geniunly tough. Also fixed an issue with my lower back hurting despite not being rounded.
    Shrugs - 80x3x8 - Hurts my hands like hell, hoping it will translate over to DL grip strenght.
    Skullcrushers - 25x7, 25x6, 25x5 - Will repeat
    Chin Ups - Bodyweightx3x5
    Hyperextensions - 10x12, 15x12 - Set the cut off point lower to isolate my lower back more, so I reduced weight sligthly and tried to get in more reps. Had it set too high to move freely.
    Weighted Decline Crunches - 7,5x10, 5x10, 5x10 - set the decline higher on last two sets, cba holding 2 plates behind my head, so just increasing difficulty through angle from now on.

    Feels:
    I think I was dehydrated today. My piss was yellow (ussually is clear as water). Maybe that had something to do with it. I was trying to experiment with my water intake for squats. I figured, last time I stalled (at 60 last Friday), I had just downed 2L of water and some food, so I went with a lighter meal and 0,5l water (figuring the extra weight from the water in my stomach might make the squat harder, since you're also adding 2,5kg to the bar every time). Maybe Im overanalyzing, but 2kg in your stomach should theoretically make you fail the last rep, as that could be a 4,5kg increase on the lift (maybe why 65 felt light last time - had just taken a **** and didnt eat/drink much before going).
    Jason Blaha mentioned that keeping fats low on a bulk could help you stay lean, as carbs and protein are not converted into bodyfat, unless your surplus is very high, or your fat intake is dangerously low, and the body then needs more fat for hormonal reasons. Im trying to keep my fat under 100g a day, going below 50 seems impossible. The **** does he eat, pure rice?
    Anyways, my summer job ends this weekend and school starts next wednessday, so getting into a surplus and focusing on lifting/recovery will be much easier next week (it's hard to stay in a small surplus when your job has you walking 7 hours a day, and your tempo can vary based on pressure/mood). Next week, a lot of variables get removed. My BMR is 1800, and I will be walking to and from school 5 times a week (3 mile walk 5 times a week) and doing ICF. Ill start out with a 1.5 activity factor (2700) and add 300 for a total of 3000 kcals next week.
    Last edited by CharonRower; 08-08-2014 at 01:08 PM.
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  23. #23
    Registered User CharonRower's Avatar
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    Rest day. No work, no gym. Kinda bored, so figured I'd update the log a bit.
    Dropping kcals to 2700 today to average the week out to a total of 3400 pr. day (Im not doing anything today at all mind you).
    So far my weekly weight average is 72,25, which means Im only up 1,25 kg in 8 weeks. Cut short of 0,75 kg. It's hard because I find it difficult to assess my activity level and calories up. Honestly, Id be contempt just eating 3000 kcals pr. day. So next week, when my activity level drops (no work), it should be much much easier to lean bulk, which Im happy with.
    Lifts still went up, and Im hoping for more consistent progress (not stalling as often on ICF 5x5) from next week, due to being certain that Im in a decent surplus. I can bulk for a bit longer now though, and I feel like Ive gotten some neural adaptations and gotten better at the big lifts atleast, so that's decent.
    Im still annyoed with having watched my deadlift playback. It seems my lower back is still rounding a bit. Ill keep adding weight and while trying to fix this.
    Some eats:
    - Steak, potatoes and bernaise sauce.. Trying to keep fat macros down, but god dammit the **** tastes so much better than rice and soy sauce.
    - Half a chicken, potatoes and sauce made from margerine, flour and chicken fat. Surprisingly low kcals (1 serving was around 130 kcals of the sauce).
    - Ground pork with breading and potatoes and bernaise sauce.. mhmm fat macros. I doubt it makes much difference though, and Id rather just cut for 1-2 weeks more later than having to eat sub-70g of fat per day. **** that.
    - Was a bit low on fiber the other day, so decided to go with these fiber cookies by danish company Isis. 2 cookies are 90 kcals with 6g of fiber. Also some milk, because milk and cookies. 36g of fiber.
    [img]

    Also, for the metalcore lovers out there, this helps me blast my squats
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  24. #24
    Registered User CharonRower's Avatar
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    Average Weight This Week: 72.24
    Workout B 11/8
    Squats - 67,5x4x5, 67,5x1x3 - Spotter helped the last two reps on the last set, so I dont count those (I didnt have it though). Not sure if I should reset, as I feel strong enough to lift it, but just feel that my work capacity isnt high enough to do 5x5 squats 3 times a week yet, and that is why I failed. Will ask around when my form vid is up.
    Deadlift - 95x1x5 - Gym owner told me to stop letting the weight drop on the negative, saying I was ****ing up the building. Man **** that, a guy before me was pulling 200kg and did the exact same ****, but got no flack for it. He also told me controlling the eccentric on DEADLIFTS would induce more hypertrophy. I told him that that would slow the pull down, and not recruit all muscle fibers for the part of the lift that actually matters (the explosive part). He started talking about how great machines were. I just knotted and thought to myself "atleast I tried".
    Press - 40x3x5, 40x1x3, 40x1x4 - Second time failing this, resetting to 35
    BOR - 52,5x5x5
    CGBP - 47,5x2x8, 47,5x1x6 - Second time failing, resetting to 42,5
    Barbell Curls - 30x2x8, 30x6 - Was without extra clips like last time, so -1 lbs. Will retry this weight one more time without the extra set of clips. Might get a bit weaker on curls due to doing chin ups instead on workout A, but Id rather be good at chin ups.
    Weighted Decline Crunches - Didnt do, had to catch a train.

    So as I mentioned, little pissed about only putting on 1,24 kg in 8 weeks. Seems like Ive short changed myself a bit. Ah well, atleast I have had literually no fat gains, and some decent strenght gains.
    Squats:
    - As you can see, last rep struggle a bit, but I still got it, and most reps were below parralel as well.

    Deadlifts:


    Also stopping to obsess about daily kcals and just focusing on a weekly average. Makes having a life much easier. Going out to eat? Adjust later in the week if you go a bit overboard. Easy peasy. Pics of why Im doing so (my dinner today with friends ):
    - Pulled pork, bread, ketchup, root crop fries, 3 potato wedges. All the meats are lean meats (kangaroo, alligator and beef).
    - More root crop fries and some sauce.
    - The pulled pork on the plate is the same as on the first img. I just got some more bread/ketchup for it.
    - More root crop fries and ketchup.
    - (Disregard the bowl with potatoes, threw them out after realizing they had mash ) - Mashed potatoes, sauce, corn and more kangaroo/beef.
    - More mashed potatoes, sauce, spareribs and a bit of alligator (tasty ****, tastes sort of like a mixture of chicken and turkey, would reccomend).
    Also had 1 chicken nugget..
    Stomach hurt so bad afterwards, but it was worth it. Im thinking the meal was around 4000 kcals, and my target was 3300, so Ill just drop my kcals a bit tommorrow and we should be good. Think I hit my protein macro for the entire week with all that meat tho :I
    Also think my abs are getting more defined as I bulk, even though Im only up 1,5 kg from the start (or so). Will post some progress pics later, that might illustrate to some of the dumbass bros who advise me to go crazy with my bulk, why I might not want to.
    Last edited by CharonRower; 08-11-2014 at 05:53 PM.
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  25. #25
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    12/08 - Off Day
    Ran 3 miles in 25 mins, which I think is decent considering I never do cardio. Think Ill start doing this on the weekendens, and see if I improve my fitness a bit
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  26. #26
    Registered User CharonRower's Avatar
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    Workout A 14/8

    ICF 5x5 A 14/8
    Squats - 60x5x5, 70x3x5
    Bench - 55x2x5, 55x4 (pause), 52,5x5 (pause), 52,5x5 (pause)
    BOR - 60x5x5
    Shrugs - 82,5x3x8
    Skullcrushers - 25x8, 25x6, 25x6
    Chin Ups - bwx6, bwx6, bwx6
    Hyperextensions - 20x10, 1 tak ned 20x10
    Weighted Decline Crunches (on chest, highest decline at school) - 20x8, 10x10 (bedre iso), 10x10

    Slept terribly Tuesday to Wednessday due to school starting, so decided to take the double rest day then and will just go on Saturday. Next week, Ill do Mon/Wed/Fri again. Did me well though.
    Did 60x5x5 on squats but it was just too easy, as proven by me doing 3 sets with my progressed weicht afterwards. Will do 72,5 next time, disregard double phail on 67,5, only missed it due to not enough rest on last set. Yes, Im autoregulating the program a little, deal with it.
    Also think the decreased activity level and stress level from my job is starting to carry over (I did 8 sets of squats easy). Gonna keep the pressure up. Also did some math, and if I dont stall anymore, I will be at a 2 plate squat (100kg) in a month. Id be so ****ing happy with that
    Did 55x5 twice on bench, but it was touch and go. Went third set for pause bench and only got 4 reps, so reduced to 52,5 and did pause bench. Will do pause bench at 55 next workout, and will always do pause bench from now on.
    Did a local eating challenge today. Ate this sandwich (couldnt fit it on 1 plate, so had to cut it into 2):

    1900 kcals approx. 12,5 mins. Ez.
    Last edited by CharonRower; 08-14-2014 at 10:10 AM.
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  27. #27
    Registered User CharonRower's Avatar
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    15/8 Off Day
    Found out my other running route was only 4 km. Ran a different route which is 4,8-5km, so 3 miles.
    Ran 3 miles in 27 min, 47 sek. Need to get better at cardio lol.
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  28. #28
    Registered User Zshue2's Avatar
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    Progressss maneeeee keeeeeeeeppp goinnnnngggg OP
    Getting stronger and faster
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  29. #29
    Registered User CharonRower's Avatar
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    Originally Posted by Zshue2 View Post
    Progressss maneeeee keeeeeeeeppp goinnnnngggg OP
    Das it mane! Feels good to be reppin weight I strugled with a few weeks ago, 5x5 is great!
    Gonna be a bit less conservatie and go with 3200 kcals next week. Will be walking 20 km, running 15, PE at school one hour, 3 sessions of ICF and 2 shifts at work. Gonna go with higher kcals and reduce if needed, instead of my previous approach (too wheelspinny)
    Current Lifts
    Deadlift: 150x7/162.5x3
    Bench: 100x2
    Squat: 100x4 (RIP)
    OHP: 51x5
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  30. #30
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    CHCL is a glorious beacon of knowledge. (+2500) CHCL is a glorious beacon of knowledge. (+2500) CHCL is a glorious beacon of knowledge. (+2500) CHCL is a glorious beacon of knowledge. (+2500) CHCL is a glorious beacon of knowledge. (+2500) CHCL is a glorious beacon of knowledge. (+2500) CHCL is a glorious beacon of knowledge. (+2500) CHCL is a glorious beacon of knowledge. (+2500) CHCL is a glorious beacon of knowledge. (+2500) CHCL is a glorious beacon of knowledge. (+2500) CHCL is a glorious beacon of knowledge. (+2500)
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    I am in. Going to see how your log goes. Glad to see you are eating right.
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