Who Let The Pup Out? NC's Log

[NCPup]

OK, here goes. I started a 5x5 program this week. Modified from the one on bodybuilding.com to accomodate some of my personal needs etc. I am trying to stay in the 2500-3000 cal range every day. On 3 of my off days, I am taking TaeKwonDo.

24-Sept.
Squat 185x5 185x5 185x5 185x5 185x5
lncline Press 125x5 125x5 125x5 125x5 125x5
BB Rows 105x5 105x5 105x5 105x5 105x5
Dips, BW 8 5
Crunch 10 10 10 10 10

This should be my workout on Days 1 & 3 of my week. Day 2 should incorporate the following: Front Squats, SLDL, Military Press, Pullups, Incline Curls and some ab work. I am using the SMITH MACHINE for my squats to really help me get more ROM. Military Press is on a Hammer Machine for now. I am doing SLDL instead of deadlifts to really hit the hamstrings. Anyone who actually read my old log on MMX might notice I have dropped my weight. SLDLs were not getting the full extension to work the hamstrings. So I am correcting this with this workout. I will do this for 6 weeks, then drop all exercises to 3x3 for 3 weeks, then wean off. Wish me luck.

[NCPup]

Day 2

Sept. 26

Front Squat 105x5 105x5 105x5 105x5 105x5
Military Press 120x5 120x5 120x5 120x5 120x5
SLDL 175x5 175x5 175x5 175x5 175x5
Pullups 5 5 5 5 4
Incline Curl (2-3x5-8) 25x5 25x5 25x5
Calf raises, LP 330x5 330x5 330x5 330x5 330x5

OK so it is day 2 of the 5x5 workout. I did my front squats with free weights, and they felt good. I was using too little weight, as I had dropped it after being sore Monday. But I can definitely go up 10#, maybe 20#. Everything on this day can go up except the calf raises and the pullups. Even the SLDL went well. I got as much extension as I could, and could feel it in my left hamstring. I really feel good about this new routine and I look forward to my next lift already.

On a side note, I went out to eat tonight for my BF's birthday and I stuffed myself. Why is it that every time I try to control my food intake people either give me food, or I end up going out to eat. They gave me SO much food, that tomorrow's lunch is going to be a 6 oz steak. Not usual for me.

[NCPup]

Week 1

Sept. 28

Squat 195x5 195x5 195x5 195x5 195x5
Incline Press 135x5 135x5 135x5 135x5 135x5
BB Rows 110x5 110x5 110x5 110x5 110x5
Dips 8 8
Crunch 90 deg 20 20 20 10 10


This was good, but I am not where I need to be with my weights. I expect it to take through Week 3 before I know where I need to be.

[NCPup]

Week 2

October 2

Squat 205x5 205x5 205x5 205x5 205x5
lncline Press 145x5 145x5 145x5 145x5 145x5
BB Rows 115x5 115x5 115x5 115x5 115x5
Dips 8 8 8
Crunch, Twist 10 10 10 10 10


Note the added dip set. I need to find a belt to help me add weight as my own body weight doesnt seem to cut it anymore. I did twisting crunches to target my obliques this week. I think I will be changing that up each week to keep myself off balance. Incline was tough, but with that and my squats I may have lost track of how many sets I was doing. Squats were hard, but not impossible. Wide stance, toes out. However, my diet sucked this week so far so I am trying my hardest to get it in control. My Incline is where it was before this so going up any will be good.

[NCPup]

Week 2, Day 2

Oct. 4
Front Squat 115x5 115x5 115x5 115x5 115x5
Military Press 130x5 130x5 130x5 130x5 130x5
SLDL 195x5 195x5 195x5 195x5 195x5
Pullups 5 5 5 5 4
Incline Curl 30x5 30x5 30x5
Calf raises, LP 340x5 340x5 340x5 340x5 340x5

Wow this made my hamstrings burn. I think I have the SLDL down. Everything went well. My calves were really feeling it too, and I am still excited about how this is going to go.

[NCPup]

Week 2, Day 3

Saturday, Oct. 6

Squat 215x5 215x5 215x5 215x5 215x5
Incline Press 150x5 150x5 150x5 150x5 150x5
BB Rows 120x5 120x5 120x5 120x5 120x5
Dips 8 8 8
Twist Crunch 15 15 15 15 15

Another good day. My incline is more than I have ever done. Of course, I am not doing flat bench right before it but still... My gym didnt have a dip belt. I was really disappointed, though not as much as when I started looking for one online and could only find a leather one for $50. So I think next week I will add the tricep extension machine, slowly weaning off of the dips until I can get the belt. Still not going all the way down on my squats. I do about 3/4 way parallel and using a wide stance, toes out. My Front Squat is much better.

[ironmaidn]

Do you like your results doing the 5x5? I have thought about myself just to mix things up every now and then.

[NCPup]

I havent seen any results yet. This is the first time I have done it. Jason said he did and it was good, so he may be the one to ask. He did mention the key is DIET! So I am trying to eat like crazy. It has helped me work on my form already and when I get to like week 7 I should have more ideas. I am tracking my tape measurements too, so in a few weeks I hope to have some numbers to add to my lifts.

[ironmaidn]

I havent seen any results yet. This is the first time I have done it. Jason said he did and it was good, so he may be the one to ask. He did mention the key is DIET! So I am trying to eat like crazy. It has helped me work on my form already and when I get to like week 7 I should have more ideas. I am tracking my tape measurements too, so in a few weeks I hope to have some numbers to add to my lifts.

Cool. Keep us posted. Best wishes to you. This is suppose to be a great method.

[NCPup]

Week 3 Day 1

October 9

Squat 225x5 225x5 225x5 225x5 225x5
lncline Press 155x5 155x5 155x5 155x5 155x3
BB Rows 125x5 125x5 125x5 125x5 125x5
Dips (2-3x5-8) 8 8 8
Tricep Extension 70x8 80x8 90x8

Incline went to failure. It is more than I did before. Technically I got all 5 sets done but my form suffered so bad on the last 2 reps that I couldnt count them. My squats were rough. In my first set, I was too far forward and it put a lot of pressure on my lower back, so I got back under the bar properly. This is the same weight I was doing before I started so Day 3 will be a new weight for me. I added tricep extensions to eliminate the Dips, so I will be going with them for the rest of the program. But all in all it was good. I didnt do abs but I did 5 sets of ab exercises on 10/8 so I dont feel bad. Plus my lower back was iffy and I didnt want to risk it. No bigs.

[NCPup]

Week 3, Day 2

October 11

Oct. 11
Front Squat 125x5 125x5 125x5 125x5 125x5
Military Press 140x5 140x5 140x5 140x5 140x5
SLDL 205x5 205x5 205x5 205x5 205x5
Pullups 5 5 5 5 4
Incline Curl 35x5 35x5 35x5
Calf raises, LP 350x5 350x5 350x5 350x5 350x4

Staying right where I am on the pullups, dang it! My front squats went great but I could have done more than a 10 pound increase. Going up 20 next week. My military press is finally the weight I was using before this routine so next week is a new weight. I have to stay on the calf raises, as I couldnt get the last rep out. Incline curl went well, but it was rough so I will stay to get the full 8 reps. My SLDL went better than planned. Never be afraid of the weight! And while it isnt where it was a few weeks ago, the greater ROM makes me feel good about this exercise as well. ROCK ON!

[Underdog]

My two cents.

Even though you got this template off of bodybuilding.com, I am only saying this because I see the same exercises over and over. You might end up with a plateau somewhere. my opinion is that you should try different exercises for the same muscle groups kinda deal. and alternate them. I was noticing stagnant weight poundages til I decided to do different ones but worked the same muscle every other work out. I noticed more weight the next time I did the exercise. Like I said that is my opinion/advice.

To get better "stretch on the SLDL, use smaller plates or stand on a block of some sort. Instead of 45's try 25's, or 35's. You will be surprised.

UD

[NCPup]

Week 3, Day 3

October 13

Squat 235x5 235x5 235x5 235x5 235x5
Incline Press 155x5 155x5 155x5 155x5 155x5
BB Rows 135x5 135x5 135x5 135x5 135x4
Tricep Ext. 90x8 90x8 90x8
Crunch 20 20 20 20 20

This went pretty well. I had just tested for my next belt in TKD and so had to spar for 2 2-minute rounds. I didnt think it would go this well. My squat has improved , I get to move up on Incline next week, as well as my triceps. My crunches went well too. BB rows may give me trouble, just because my back is weak (of course my whole body is a weak point, haha). But I am getting along fairly well. Incline is going up 5#, squat 10#. Triceps maybe 5#. Next week is the twisting crunches. But if by week 12 I am doing BB rows with only 20# more, that is still success in my book. I am already doing more than I had before, and on my squat and IP. So HOORAY for me!

[NCPup]

My two cents.

Even though you got this template off of bodybuilding.com, I am only saying this because I see the same exercises over and over. You might end up with a plateau somewhere. my opinion is that you should try different exercises for the same muscle groups kinda deal. and alternate them. I was noticing stagnant weight poundages til I decided to do different ones but worked the same muscle every other work out. I noticed more weight the next time I did the exercise. Like I said that is my opinion/advice.

To get better "stretch on the SLDL, use smaller plates or stand on a block of some sort. Instead of 45's try 25's, or 35's. You will be surprised.

UD

My next cycle, in 9 weeks will change the exercises. I will be doing Leg Press, Lat Pulldowns, Decline Press, Shrugs, and maybe Lunges. If I like the numbers on here. I just have to be sure to not be afraid of the weights. I change my routine up every few months anyway. As for the SLDL, I got a good stretch now, I was just cheating myself on my ROM. Plus, in a month, the sets drop to a 3x3 instead so that will further shock me. If that doesnt work, I will try what you suggested. I just want to see this through. I'm an Aries, and we always seem to start something and not finish it.

[NCPup]

SICK...and some good news

OK so Monday morning I woke up with some sort of bug. It is keeping me home, probably for the rest of the week. I will not be deleting a week from the 5x5, just postponing it. I hope to be well enough Saturday but I doubt it seriously. IF I DO feel well enough saturday, then I will let that be day 3, but I dont think it will happen.

On the plus side, I just earned a new belt in Tae Kwon Do. I got my Senior Green. For those on a different belt system, this was my first testing where I was doing actual free sparring, not specific combinations set up by the instructor. Our school goes White, Yellow, Orange, Green, Sr. Green, Blue, Sr. Blue, Brown, Sr. Brown, Red, Sr. Red, Probationary Black, 1st Decided First Sr. So I have made some progress, but I still have a long way to go to get my 1st degree Decided black belt. That will be 18 months minimum, probably closer to 2 years. But I love it. It has made me much more confident and more assertive.