maccaz Posted September 18, 2013 Report Share Posted September 18, 2013 cbf making a new journal for this. 22/11/13 starting 5x5.All time PBsdl 170 squat 140 bench 95 want to get back to and past these asapthats all Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 21, 2013 Author Report Share Posted September 21, 2013 squats and ohp etc. first squats in monthssquat 60kg x 1090kg x 5 x 560kg x lotsbb ohp45kg x 5 x 5leg press200kg x 10 x 5 standing hamstring curlhalf stack x 10 x 3 sets each sidesldl 60kg x 10 x 4 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 7, 2013 Author Report Share Posted November 7, 2013 no internet at home, just susd proxy at work so I can do my updates here.still grinding along, weak as shit, starting to get better though! Last night was back: Deadlift60kg x 20 x 2100kg x 10 x 2140kg x 5 x 3 Plate load machine row20kg/side x 10 x 5 Plate load machine pulldown20kg/side x 1025kg/side x 10 x 3 close grip pulldownhalf stack x lots x 3 sets db shrugs20kg x 10 x 325kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted November 8, 2013 Report Share Posted November 8, 2013 wow cool didn't take too long for your strength gains to kick in. what new country you in now? Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 13, 2013 Author Report Share Posted November 13, 2013 Aus! Legs, training before work from now on, cos i always cbf after a shit day at work. 15 min run to gymstretchingsquat: bar x lots 60kg x 10 x 3 80kg x 5 x 5 90kg x 1 lol back down to 60kg x 8 SL DL35kg (one of those premade gym bbs) x 10 x 5 Leg extensionsabout 15 sets, pyramid up and down, finished on some 1 leg at a time 15 min hobble run home Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 16, 2013 Author Report Share Posted November 16, 2013 arms lastnight :alt db curls 10kg x 10each side x 5bb curls 20kg x 1012.5kg x 20 x 2bb 21s12.5kg x 21 x 5 so light but awesome pumpdb hammer curls12.5kg x 10 x 3overhead db ext22.5kg x lotsthen was running out of time to watch the boxing so did 16sets of rope pressdowns lol, going up and down between 20 and 40kgarms bloody sore today!been eating big , semi GOMAD around 2litres a day sometimes up to 3. lots of steak. no alcohol. size is starting to come back Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 22, 2013 Author Report Share Posted November 22, 2013 5x5 day 1 and 2 wanted to go through the motions of both workouts get a feel for it so did day 1 and 2 one after the other, so next workout will be day 3.following instructions re starting weights pretty spot on, just as light as possible really.workout 1:warmups on each exercise followed bysquat: 40kg x 5 x 5bench 20kg x 5 x 5bb row 20kg x 5 x 5 workout 2:squat: 42.5kg x 5 x 5ohp 20kg x 5 x 5deadlift 60kg x 5 x 1 finished with bb 21s 15kg x 21 x 5this is going to be perfect for me with not a huge amount of time to spend in gym, will do mon, tues, fri, chuck in some assistance stuff, calves and arms on weekends when i get bored Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 29, 2013 Author Report Share Posted November 29, 2013 all going good, still really easy at the moment but expect it to get hard in a few weeks. today was: squat 50kg x 5 x 5bench 45kg x 5 x 5row 25kg x 5 x 5 20minute run at this rate squat will go up 7.5kg/week and when its around 110kg 5x5 i will start struggling big time i reckon Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 3, 2013 Author Report Share Posted December 3, 2013 squatting 3x a week even light is pretty intense, been sleeping like a baby.today did :fast run to gym, about 10 minssquat 52.5kg x 5 x 5ohp 25kg x 5 x 5deadlift 70kg x 5 - ended up doing 10 for fun arms just did a few sets of bb curls at 17.5kg and 20kgs, and a couple sets of bb 21's.fast run back cant wait to see how 5x5 goes as i get closer to my pb's, see if i can just pass them with not much trouble or what, without stalls in 10 weeks should be doing 127.5kg x 5 x 5, not that realistic cos i know there will be stalls but that will be doing pretty much my all time squat pb for 5x5 which would be mean Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted December 10, 2013 Report Share Posted December 10, 2013 good to see a 5x5 log and you say it's still pretty intense early on? im about to start on it too was just getting super tempted to skip first few weeks because they say to start with just the bar lol Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 18, 2014 Author Report Share Posted February 18, 2014 Got bored with 5x5 after like 5 weeks, only think i liked was the squatting frequency helped my form heaps, apart from that boring!read a bit about gvt and going to give it a crack.get kind of bored of set programs and always go back to 5 day splits after a month or so putting something together that gives me room to customise a bit.because my gym is at work and i train before work I will keep it to week days, thinking: Choose one main exercise for each body part and do 10x10, followed by 2 extra exercises of 3x10 each MondayEither bb bench/db bench (decide on the day which one) 10 x 10+ other chest exercises 2 x 3 x 10Tuesday Either Lat pulldown/deadlift/rackpull/bb row 10 x 10+ other back exercises 2 x 3 x 10Wednesday Military Press 10 x 10 +other shoulder exercises, probably side raises and rear flysThursday BB squat 10 x 10 +some kind of hamstring and calf exercises, 3x10 on eachFriday BB Curl 10 x 10 either rope press down or cg bench 10 x 10 (my arms can take plenty of volume) Quote Link to comment Share on other sites More sharing options...
Spacebound Posted February 19, 2014 Report Share Posted February 19, 2014 Stick with it bro! Split looks good will be interesting to see how it goes, keep us updated. Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 5, 2014 Author Report Share Posted March 5, 2014 currently cutting,clen @ around 70mcg a day atm, will ramp to 100mcgwork at a footy club now so free gym and free dexa scans, will get a dexa scan soon but guessing 20% bf, 89kg, been off the rails a bit lol.been lacking motivation last few months since moving country, training been real irregular so reckon new job with gym in the building etc will fix that. quit drinking and smoking (was only social smoker anyway) a while back which is helping going to bulk when i get 13% on dexadiets been spot on last week or so and will stay that way, keto again cos i know it works for me50% prot, 47% fat, 3% carbs, 1998cal give or take lol after discussion in some other thread decided on following split, so each body part gets hit more often, following 10x10 rep/set where I canchest+tris shoulders+deads legs back+bi's and repeat, rest days are saturday sundaywalk the dog bout an hour each night for cardio because hes a hypo little assholeToday: bb bench 40kg x 10 50kgx 10 x 10incline db bench 20kg x 10 x 3overhead tricep db 20kg x 20 x 3close grip pressups lots x 5 Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 6, 2014 Author Report Share Posted March 6, 2014 So weak!Accepted I'm gonna have to wait for muscle memory to come to the rescue cos ATM I'm frail as, keto prob doesn't help.bw 84.8kg so lost nearly 5kg since Monday, must have been bloated, same scales and clothes.Deads+shouldersdeadlift60kg x 1080kg x 10110kg x 5120kg x 3130 kg x 1 x 360kg x 10 military pressbar x lots40kg x 5 x 2 felt heavy lol Iv lost 20kg off 5rm in 6 months 30kg x 5 x 5 Upright row30kg x 10 x 3 Seat db press12.5kg x 5x 3 Disappointing as strength, first time training shoulders in a long time100% mentally back into it already so will be better soon. Least I'm leaning up quick starting to look ok round the middle again Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 8, 2014 Author Report Share Posted March 8, 2014 yesterday was84.0kg bw75mcg clenlegssquatbar x lots 60kg x 10 80kg x 5 90kg x 5 100kg x 3 60kg x lotsleg extensionhalf stack ish (numbers faded out) x 10 x 4 quarter stack one leg x 10 x 2 each sidecalf raise 40kg x 10 x 5left it there, hamstring and glute doms from deads is crippling today and tomorrow rest, just cardio 85mcg clen todaysuprised how quickly im leaning up, excited to bulk Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 8, 2014 Author Report Share Posted March 8, 2014 Lol rest didn't happen, mate was doing legs so I joined in for a bit, still sore as from legs yesterday oh well Front squat - just trying to learn to not take the weight with mywristsbar x 10 x 2 back squatbar x lots60kg x 1080kg x 590kg x 560kg x 10 leg press160kg x 10 x 10 and legs nearly actually gave way leaving gym lol Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 9, 2014 Author Report Share Posted March 9, 2014 Pushed rest day back another day cos I got boredback and bicepsbb row (still getting used to these trying to not use arms to lift it)30kg x 10 x 10 bb shrug40kg x 10 x 10 80kg x 8 x 3 Machine pull down 20/ side x 10 x 715/side x 10 x 3 bb curl15kg x 10 x 5then a few sets on bb preacher curlsfew sets of 21s all light as weightfibish with cable curl 14kg/side x 10 x 4 Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 10, 2014 Author Report Share Posted March 10, 2014 chest tris100mcg clen7 days on clen, will do another 3 days then take a couple weeks off incline bb bench 40kg x 10 rest pause 50kg x 10 x 2 40kg x 8 bar x fail x 3 dunno why, felt goodplate machine bench 20/side x 10 x 3flat bb bench40kg x 10 x 2 50kg x 10 x 5 machine fly did a dropset kind of thing, went to fail on half stack then dropped the weight one plate at a time going to fail each set down to 6kg, brutal and did same again with tricep pressdowns, massive dropset 100+ reps finish with overhead db extension 20kg x 10 x 2 20kg x 8 20kg x 3 lol so weak, hopefully get a massage and dexa at work tomorrow Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 11, 2014 Author Report Share Posted March 11, 2014 Rest todayWoke up with crazy sore lower back and glutes, felt better by the afternoon but didn't wanna risk it dead lifting today stopped keto, was killing strength too much,will start logging macros also: 1615 cal (bit low but feel full so that's ok)224 prot31 fat104 carb Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 12, 2014 Author Report Share Posted March 12, 2014 rest again today, lower back was a bit shit still, id say back to 100% nowtodays eats: 1570 cal235 protein 940 60 fat 540 23 carb prob have another wrap before bed Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 13, 2014 Author Report Share Posted March 13, 2014 today was supposed tobe shoulders/deads but lower back iffy so did rack pulls instead of deads, and nice and light also trying out lots of volume for shoulders as previously have always just been doing 5x5 top sets etc trying to get my 1rm up lol but now i just want them big.used smith machine that doesnt have proper counterweight, like bar alone has maybe 10kg smith machine seated press10/side x 10 x 10:-O, couple of these sets were behind head5/side x 10 x 3 to burn them offcouldnt lift arms over head at this point lol db side raise 6kg x 10 x 5db front raise 6kg x 10 x 5bent over db fly 6kg x 10 x 5machine rear fly 1/4 stack x fail x 5 finish with rackpull nice and light for lower back90kg x 10 x 10 got pretty gassed by the end looking better every day, probably leaneset iv been, fact that iv still got tits is worrying me, i always thought i may have a touch of pubertal gyno, either that or my tits just hold fat lol but will wait and see, midsection tightening up good and quads heaps vascular also discovered kangaroo sausages at the supermarket, 9$/kg, taste good!per 100gm: 92 cal 16.8 prot 1.4 fat 2.8 carb 440mg sodium Quote Link to comment Share on other sites More sharing options...
AZIDE Posted March 13, 2014 Report Share Posted March 13, 2014 get the kangaroo steaks..pretty legit lean meat and cheap from what i remember Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 13, 2014 Author Report Share Posted March 13, 2014 get the kangaroo steaks..pretty legit lean meat and cheap from what i remembersweet will try themfound meats a lot cheaper here.chicken breast boneless skinless 10.99/kg all the timestandard beef mince 5$/kg, or 40$ for 10kgweird because the nicer cuts of steak are way overpriced here even compared to nz Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 13, 2014 Author Report Share Posted March 13, 2014 Legsbb squat Was aiming for 10x10 pump got too intense so it was something like 60 kg x 10 x 7 then x5 x5 x 2 lol leg press 160kg x 10 x 5 Leg extension (one leg)23kg x 10 x 5 each sideboth legs half stack x 10 x 3 Seated hamstring curl1/3. Stack ish x 10 x 6 Calf raise40kg x 10 x 5 superset with bw calf raise on ledge x 20 between each set no rests Limp home Quote Link to comment Share on other sites More sharing options...
maccaz Posted March 30, 2014 Author Report Share Posted March 30, 2014 Dexa was depressing, put me 10% higher than calipers which was high enough already. Diet has been perfect because of this, want to be 14% on dexa in 2 months. Strength going up slightly but nothing exciting. Shoulders deads today will post later edit shoulders/deadliftwent for 10x10 swithcing between db, bb and bb btn presses all seated, light as but good pumpdb:15kg x 10 x 3bb40kg x 10 x 4bb btn40kg x 10 x 3 started failing o nthe last couple side raises10kg x 10 x 5 upright row30kg x 10 x 3 meh didnt feel it today deadlift60kg x 20 60kg x 10 90kg x 10 x 3 forgot chalk 60kg x fail like 20 or something kept forgetting to breathe ran to and from gym also been walking between 6 and 10 km ed walking dog at nightcurrently 27% 88kg (dexa) and am looking a lot leaner than i was am onth ago so cant imagine how fat i was lol Quote Link to comment Share on other sites More sharing options...
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