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  1. #1
    Registered User jbohabla's Avatar
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    Questions of Newbie doing ICF 5x5

    Just started going to the gym and doing this program:

    What can I substitute with Overhead Press and Skullcrusher w/ Shoulder Extension? I have a hard time doing them even at 35lbs for OHP and 15lbs for Skullcrushers

    Should I warm up before exercising like cardio stuff?

    Should I do cardio on rest days?

    Can I eat anything except for softdrinks and junk foods? Should I track calories?

    I'm 17 yrs old and around 128-130 pounds.

    Current stats are:
    Squat - 75lbs
    Deadlift - 90lbs
    Press - 30
    BBrows - 45
    CGBP - 35
    Curl - 30
    Decline crunch - 30
    Pullthroughs - 50
    Shrugs - 70
    Skullcrushers - 12.5
    Bench Press - 45

    Are my stats good enough right now? I'm not athletic and tbh, I was around 143 pounds at some point but lost weight when I reached 17 when I didn't do anything.
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  2. #2
    Registered User WolfRose7's Avatar
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    keep OHP it's a tough exercise but it's worth progressing on.
    Skullcrushers you can sub for Tricep pressdowns.

    Cardio on rest days is fine, as long as you eat enough to gain weight still.
    You don't need to track calories, but it may be useful if you have a hard time gaining weight.
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  3. #3
    Registered User saul51's Avatar
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    wait are you talking lbs? how can you cgbench 35 if the bar is 45? or is it KG?
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