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Hitro

Keeping Tabs (5x5)

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Decided it is time for a journal so here goes....

I'm a 6ft tall 33 year old male who rekindled his addiction for the gym early in 2011. Worked out a bit in my uni days but looking back now I wasted alot of time doing stoopid exercises and not doing the good stuff - never squatted, never deadlifted etc.....dumb! Anyway, late 2010 I was feeling fat (about 84kg and 20% BF), weak and unfit...things needed to change.

Started doing a few spin classes, 2-3 times a week plus the odd basic workout with a row either side for 10mins or so. Worked ok - lost some weight and gained some fitness but more importantly felt good, felt alive! Started to eat better too. Moved on to a compound lift dominated programme for a few months. It was full body and 3 days a week. Then moved on to an upper / lower split before trying a bit of a 4 day split pre-christmas. Probably a bit too soon.

Anyway here I am now, 82kg (still 14% BF) and feeling alot fitter and stronger than 12 months ago. Still alot of work to do.

My goals are to get a whole lot stronger and build some decent muscle in 2012. I will be a happy man if I can get to 85kg and less than 10% BF come Christmas.

My lifting goals are

150kg squat (5 reps)

100kg bench (5 reps)

180kg dead (5 reps)

After a 2-3 week break I have just started madcows 5x5 programme this week and finding it hard not to go and lift on the off days. Quite a challenge only lifting 3 days a week vs 4 or 5 for a lot of last year. Strength is a bit down after the break so the light start on this programme has worked well so far. Looking forward to ramping up the weights over the next few weeks.

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Will be good to see how your year goes mate. Am also 6' and started later (28).

3 times a week sounds challenging, all the best.

Be good to take pics now and in a month or two even if u don't post them, for comparing and reviewing goals

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This week so far....

Monday - Week 1 Day 1

Warmup - 5mins on the bike

Squats - 10 x bar, 5 x 47.5kg, 5 x 62.5kg, 5 x 75kg, 5 x 87.5kg, 5 x 100kg

Benchpress - 10 x bar, 5 x 35kg, 5 x 42.5kg, 5 x 50kg, 5 x 60kg, 5 x 67.5kg

BB Row - 5 x 35kg, 5x 37.5kg, 5 x 40kg, 5 x 42.5kg, 5 x 45kg

Hyperextensions - 2 sets with no added weight.

Tuesday - Non-lifting day

30mins light cardio on the bike

3 sets of crunches (ran out of time to do on Monday)

Wednesday - Week 1 Day 2

Warmup = 1000m row

Squats - 10 x bar, 5 x 47.5kg, 5 x 62.5kg, 5 x 75kg, 5 x 75kg

OH press - 5 x 25kg, 5 x 20kg, 5 x 22.5kg, 5 x 25kg, 5 x 27.5kg These were pretty light weights for me but my form wasn't quite right on my first set (leaning back too much) so deloaded the bar and started from scratch to make sure I got it right.

Deadlifts - 5 x 77.5kg, 5 x 95kg, 5 x 110kg, 5 x 125kg

Pullups - 3 sets of body weight, 12, 12 and 10 reps. Found these MUCH harder at the end of the workout and failed to push out 12 on the last set. Have previously done pullups straight after warmup and can usually bang 20 out no probs.

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Cheers Android

Have actually taken some pics for comparison as can be a bit more useful then just reading the scales.

Here is one with a shirt on. Alot of work required!

Jan2012-Copy.jpg

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Thursday - Non-lifting day

30mins easy paced on the treadmill. Covered just under 5km.

3 sets of decline crunches

3 sets hanging leg raises

3 sets of twist and crunches

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Been using www.Myfitnesspal.com to keep track of my macros at the mo.

Currently aiming for approx 2800 calories a day a split of 45% Carbs, 30% protein and 25% fat. This should give me appox 210grams of protein a day which sounds plenty for me at 82kg.

Just wondering if this split is about right or should I be looking to decrease the fat to say 20% and up the carbs to 50%?

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Friday - Week 1 Day 3

Warmup - 5mins on the bike

Squats - 10 x bar, 5 x 47.5kg, 5 x 62.5kg, 5 x 75kg, 5 x 87.5kg, 3 x 102.5kg, 8 x 75kg

Benchpress - 10 x bar, 5 x 35kg, 5 x 42.5kg, 5 x 50kg, 5 x 60kg, 3 x 70kg, 8 x 50kg

BB Row - 5 x 35kg, 5x 37.5kg, 5 x 40kg, 5 x 42.5kg, 3 x 47.5kg, 8 x 40kg.

Allowed to do some arms work too day but was running late for a 730am appointment so will pop in late this arvo to nail them good.

Pretty easy week really but I guess that is the way it is supposed to be on the 5x5. Looking forward to pushing myself much more in a few weeks time.

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I was looking at your pic thinking I looked bigger at that weight but then saw your bf. I was always at around 10% or less back then at 84kg.

Lots of work ahead. You are very similar to me in structure from what I can see (minus the bf :pfft: ). Lots of potential for gains mate, good times ahead!

When I was your current size I only ever cared about protein and carbs. Not saying you shouldn't, just passing on that I have never once counted or targeted grams of fat in my diet.

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Yeah I have always had a bit of a gut (never once seen anything remotely resembling abs) so you are probably right.

I think if I just aim for my target calorie level by eating as clean as possible and focus on mainly carbs and protein plus whatever minimal fats come along the way then I am probably alot better off.

Looking back at my eats for this week, I've only just met the target cals but been over in carbs and protein but a bit down on fats.

Cheers for the input. Appreciate it!

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yeah try it if you like, the body needs fats but you get it in alot of foods.

I always think if someone is eating 20% fats and sticking to a set calorie intake then they are eating less protein or carbs than they could be eating.

e.g. 20% of 3,000 calories is 600. So they are effectively eating 150gms LESS protein/ carbs in my opinion just to reach a calorie target. Much prefer the extra protein over fat :pfft:

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Managed to make it in to the gym this arvo to complete the arms. Ended up doing a bit of shoulders work to start off (4 sets military press, 3 sets lat raises) and then some calf raises before 4 sets of DB curls, 3 sets of tricep extensions, 3 sets of EZ bar curls and 3 sets of tricep pushdowns superseted with dips. Bit more than I intended to do but was good fun and got a nice pump on.

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Week 2 Day 1

Warmup - 5mins on the bike

Squats - 10 x bar, 5 x 50kg, 5 x 65kg, 5 x 77.5kg, 5 x 90kg, 5 x 102.5kg

Benchpress - 10 x bar, 5 x 37.5kg, 5 x 45kg, 5 x 52.5kg, 5 x 62.5kg, 5 x 70kg

BB Row - 5 x 37.5kg, 5x 40kg, 5 x 42.5kg, 5 x 45kg, 5 x 47.5kg

Hyperextensions - 3 sets with no added weight.

Struggled a wee bit with the top set for both squats and bench which was a suprise given have lifted these weights for reps before with no problem. Squats may have been due to having sore calves still from Friday arvos workout but given bench too was also a bit down I think it just may have been one of those mornings.

Forgot to do weekly weigh in so will do it tomorrow when I go in for cardio.

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Tuesday - Non-lifting day

30mins cardio on the spin bike at a decent pace.

3 sets of crunches

3 sets hanging leg raises

3 sets of decline crunches

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Wednesday - Week 2 Day 2

Warmup = 500m row (was running a bit late)

Squats - 10 x bar, 5 x 50kg, 5 x 65kg, 5 x 80kg, 5 x 80kg (too lazy to muck around loading up 77.5kg)

OH press - 5 x 22.5kg, 5 x 25kg, 5 x 27.5k, 5 x 30kg. Much better form than last week.

Deadlifts - 5 x 80kg, 5 x 100kg (again too lazy to load up 97.5kg), 5 x 112.5kg, 5 x 127.5kg

Pullups - 3 sets of body weight - 12 reps.

Actually got through the workout pretty dam quickly. This day is probably the easiest day and only takes about 35 mins so next time will make sure I do a longer warmup.

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Thursday - Non-lifting day

Late night with work so only about 4 hours sleep and stuggled a bit this morning Early night tonight!

30mins moderate cardio on the cross trainer

4 sets of crunches

4 sets of twist and crunches

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Week 2 Day 3

Hell I love this new programme! Really gets me pumped knowing I am continuing to push myself and was a bit worried I may struggle with my heavier triples today after mondays effort but no way....powered through better than ever. My PT seems to rate it too now and I've noticed a couple of other guys have changed their routine and are doing very similar to me. Maybe its just like when you have a certain car and you then notice all the others on the road too, maybe not. Anyway...

Warmup - 5mins on the bike

Squats - 10 x bar, 5 x 50kg, 5 x 65kg, 5 x 77.5kg, 5 x 90kg, 3 x 105kg, 8 x 90kg (was supposed to do 77.5kg but couldnt be bothered with the unload and was feeling pumped. 2 days rest ahead....why not)

Benchpress - 10 x bar, 5 x 40kg (again couldnt be bothered mucking around to get 37.5kg), 5 x 45kg, 5 x 52.5kg, 5 x 62.5kg, 3 x 72.5kg (easy!), 8 x 52.5kg

BB Row - 5 x 40kg (again...too lazy for 37.5kg), 5x 40kg, 5 x 42.5kg, 5 x 45kg, 3 x 50kg, 8 x 45kg (also supped to be 42.5kg but have started light on BB row so only dropped it back a little)

DB curls - 3 sets of 8

Tricep extensions - 3 sets of 10 supersetted with dips to failure (got at least 10 on all 3 sets)

Feeling good and looking forward to the long weekend ahead.

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Week 3 Day 1

Warmup - 5mins on the bike

Squats - 10 x bar, 5 x 55kg, 5 x 67.5kg, 5 x 82.5kg, 5 x 92.5kg, 5 x 105kg

BB Row - 5x 40kg, 5 x 42.5kg, 5 x 45kg, 5 x 47.5kg, 5 x 50kg (had to do rows 2nd as all 3 bench press setups were taken)

Benchpress - 10 x bar, 5 x 40kg, 5 x 50kg (too lazy to load 47.5kg), 5 x 55kg, 5 x 65kg, 5 x 72.5kg

Hyperextensions - 3 sets with no added weight.

Rows are feeling pretty easy. I think I could bump the weights a bit but would like to stick with the programme. Plenty of time for PBs. Squats feeling alright. Bench feeling good!

Week 3 weigh in at 82.8kg

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Week 3 Day 2

Warmup = 1000m row

Squats - 10 x bar, 5 x 52.5kg, 5 x 67.5kg, 5 x 80kg, 10 x 80kg (few extra reps just for fun)

OH press - 5 x 25kg, 5 x 27.5kg, 5 x 30k, 5 x 32.5kg.

Deadlifts - 5 x 82.5kg, 5 x 100kg, 5 x 115kg, 5 x 130kg (felt great!!)

Pullups - 3 sets of body weight - 12 reps.

I think day 2 is by far my favourite day - really enjoy doing deadlifts!

Oh yeah - did some cardio yesterday. 30mins on the bike plus some abs work.

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Cheers Rod-Dog.

Today was cardio day so 30mins moderate pace on the cross trainer and then joined one of the classes that was on and did abs and stretching for another 20 to 25mins.

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Week 3 Day 3 = heavy day

Warmup - 5mins on the bike

Squats - 10 x bar, 5 x 52.5kg, 5 x 67.5kg, 5 x 80kg, 5 x 92.5kg, 3 x 107.5kg, 8 x 80kg (no real issues but probably didnt go as deep as I really wanted on the 107.5kg set)

Benchpress - 10 x bar, 5 x 40kg, 5 x 47.5kg, 5 x 55kg, 5 x 65kg, 3 x 75kg, 8 x 55kg

BB Row - 5 x 40kg, 5x 42.5kg, 5 x 45kg, 5 x 47.5kg, 3 x 52.5kg, 8 x 47.5kg

EZ bar curls - 3 sets of 10

Tricep extensions - 3 sets of 10 supersetted with dips to failure

Felt a really good workout. Still looking forward to upping the weights some more and finally hitting some PBs. They aren't far away now.

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Week 4 Day 1

Grrrr ended up doing Day 1 on Sunday morning as knew would have no time on Monday and I think maybe the lack of recovery from Friday (or just a super flat day) hampered me....my first failed lift and only week 4!

Warmup - 5mins on the bike

Squats - 10 x bar, 5 x 55kg, 5 x 70kg, 5 x 82.5kg, 5 x 95kg, 5 x 107.5kg

Benchpress - 10 x bar, 5 x 42.5kg, 5 x 50kg, 5 x 57.5kg, 5 x 67.5kg, 4 x 75kg (fail), 3 x 75kg (2nd crack fail)

BB Row - 5x 42.5kg, 5 x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg

Hyperextensions - 3 sets with no added weight.

Bit gutted and suprised to fail attempting 5 reps of 75kg given how easy the 3 reps felt on Friday. I think this means I go through the rest of this week for benchpress the same as last week and ensure I make the lift next Monday so can move on.

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Tuesday did cardio - 30mins spin plus abs.

Weds - Day 2 Week 4

Had a late night with work and mucking about on the net and watching TV and then one of the kids woke with bad dreams so didnt get to sleep til almost 1am. So today I felt super flat at the gym and never really got in to it. Struggled through...

Warmup = 500m row (very leisurely pace)

Squats - 10 x bar, 5 x 55kg, 5 x 70kg, 5 x 82.5kg, 5 x 82.5kg

OH press - 5 x 27.5kg, 5 x 30kg, 5 x 32.5kg, 5 x 35kg.

Deadlifts - 5 x 85kg, 5 x 102.5kg, 5 x 117.5kg, 5 x 132.5kg

Pullups - 3 sets of body weight - 12, 10 and 8 reps.....was depleted!

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Thurs - did 30mins crosstrainer and then 5 sets of crunches, 3 of leg raises.

Week 4 Day 3

Warmup - 5mins on the bike

BB Row - 5x 42.5kg, 5 x 45kg, 5 x 47.5kg, 5 x 50kg, 3 x 55kg, 8 x 47.5kg (had to rows first as some pillock was doing half assed knee bends in the only rack)

Squats - 10 x bar, 5 x 60kg (suppose to be 55 but lazy), 5 x 70kg, 5 x 82.5kg, 5 x 95kg, 3 x 110kg, 8 x 82.5kg (felt good)

Benchpress - 10 x bar, 5 x 42.5kg, 5 x 50kg, 5 x 57.5kg, 5 x 67.5kg, 3 x 75kg, 8 x 60kg (so did first 4 sets and warmup set as per Day 1 and then 3 of 75kg again which was last fridays triple - felt easier today so hopefully nail 5 no problem come monday)

Tricep extensions - 3 sets of 10

DB curls - 3 sets of 8 supersetted with tricep dips (12 reps each)

Felt good this morning. Was fired up big time as I love fridays and its always a bit of challenge to get this day done in 50mins and still have enough rest ahead of the heavier sets). Bring on 2 days relaxation (and fishing) this weekend!

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Week 5 Day 1

Week 5 has begun and felt well rested after the weekend.

Warmup - 5mins on the bike

Squats - 10 x bar, 5 x 60kg (too lazy for 57.5kg), 5 x 72.5kg, 5 x 85kg, 5 x 100kg (again too lazy to load 97.5kg), 5 x 110kg

Benchpress - 10 x bar, 5 x 45kg, 5 x 52.5g, 5 x 60kg, 5 x 67.5kg, 5 x 75kg

BB Row - 5x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg, 5 x 55kg

Hyperextensions - 3 sets with 10kg weight added.

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