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Tekn50
08-24-2008, 09:05 PM
Well it is time to start one. I have been around the boards for awhile, just not posting. I have found almost all questions have already been answered. Just have to love the search function.
I have been weight training for almost a year this time. I got up to a nice looking 165lbs at 5ft6in. Then went back to running and riding for the last 6 years. Lost all that weight, I did do circuit training, which actually helps alot with the riding.
Which brings us to now. Started with a Riptoes template, and am currently finished week 9 of the MadCow 5x5. Results have been good, up 10lbs over the last year(157). Mostly lean mass with good strength gains. I was stuck on bench for a week, so I up'd my calories by 180 a day. Next thing you know, no longer stuck. Ok. Now on to todays workout.

Bench 135x5, 155X5, 175x5, 180X5, 185x3(pr)
BBrows 85x5, 95x5, 115x5, 125x5, 135x5(pr)
Front Squat(just started these) 85x5, 95x5, 105x5, 115x5, 125x5 working on form, it is going really well
Dips 18,15, 12 (couldnt find the belt to hang the wieghts from)
Chin ups 8,8, 7

Tekn50
08-25-2008, 08:02 PM
Today was a cardio day, 3 mile run in 25 min. I have lost alot of speed since I quit doing the endurance training. I am also up another 1.5lbs, which brings me to 158.5lbs. Not bad, my goal is to get to a lean 170. I think I can make it buy the end of next year.

Tekn50
08-27-2008, 09:00 PM
Well todays workout kicked my butt. Week 10 of this program and it is getting real tough. I might have a deload coming up in the near future.

BBench 135x5, 155x5, 175x5, 180x5, 185x4 (barely made4 could not try for 5)

Front Squat 95x5, 115x5, 125x5, 135x5, 145x5 These felt great, got to love it when your form sets in. Still not perfect on all reps, but real close. I found myself leaning forward abit.

T-Bar Rows 80x5, 90x5, 100x5, 105x5, 110x5

Hyper extensions 25lbs x 10, 10, 10

Decline Situps 25lbs x 20, 20, 20 (on second notch)

Chin ups bw 7,7,5

I was really worn out by the squats and couldnt hold form on the barbell rows today, so I went with Tbar rows. I seem to get a better pump from them anyway.
Well its time for a shake and bed.

Tekn50
08-28-2008, 06:15 PM
Today was a cardio day. Nice easy jog 3 miles in 26min 30sec.

Tekn50
08-30-2008, 10:38 AM
Day 2 work out

My days dont correlate with the days of the week. Well here is how today went.

Deadlift 135x8, 155x8, 175x5, 185x5, 205x5, 225x5 (had trouble with a couple of the lockouts)

Standing overhead press 85x5, 95x5, 105x5, 110x3 (form was off, and shaky)

Leg press (squat racks were full and 1 guy was curling) 180x10, 180x10, 180x10

Calve raises 115x10, 115x10, 115x10

Pull up 8, 6, 5

Decline situps 25lbsx 20, 15, 10 on 3rd notch

Body weight is 159 this morning, but I had a huge lunch yesterday. So I will see if it sticks or not, before I get excited.

Tekn50
09-02-2008, 08:04 PM
Well after a nice long weekend, with lots of yard work and a festival, its back to the gym. I was surprised how well it went. Didnt have much rest last night, the baby is teething. The milk was past date at work, so there is 30g of protein and about 460cals I didnt get in. Have to make that up with an extra shake tonight. Well here is the end of week 10 of this program.

BBench Barx15, 95x8, 115x5, 135x5, 155x5, 175x5, 190x3(pr does this ever end?)
Front Squat barx15, 65x8, 95x5, 115x5, 135x5, 145x5, 150x5(these are coming up nicely)

Barbell Row 95x5, 115x5, 125x5, 135x5, 140x3

Chinups 8,6,4

Dips 15, 9w10lbs, 8w10lbs

Situps 25lbsx15, 10

My body weight is still holding at 159 with a 33 inch waist. I hope to be benching over 200 for reps, squating 170, and deadlifting 250. I think it is very doable. Well it is time for another shake.

Tekn50
09-04-2008, 08:40 PM
Today was a cardio day. Had a good run 3 miles in 25min 33sec. Still sitting at 159lbs. I will see if I cant get that up some more.

Tekn50
09-05-2008, 08:57 PM
Todays workout went well. I had some good rest last night. What difference that makes. My Nitrean came in today, I got the Vanilla. It is a lot tastier than the others I have tried. Well on to todays workout.

Bench 95x5, 115x5, 140x5, 165x5, 190x4x1 (I got nervous and racked it, I had it in me, but psyched my self out, so I did one more right after it)

Front Squat 95x5, 100x5, 115x5, 135x5, 150x5 (I was complemented on my form:))

TBar row 80x5, 90x5 100x5, 105x5 110x5

Chin ups 8, 8, 5

Hypers 35lbs x8, 8, 8

All in all it went well, felt good afterwords. This is the begining of week 11, I am curious to see how long this progress lasts.

Tekn50
09-08-2008, 06:45 PM
The wife had drill this weekend and the baby was sick. So I didnt make it to the gym. But,I Made it today, and hear is how it went.

Day2

Seated Over Head press 95x5, 95x5, 115x5, 115x5

Deadlift 135x7, 145x5, 175x5, 205x5, 230x5

calve raise(on LF machine) 90x5, 90x5, 95x15

V Crunches 10lbs 15, 15, 15

My body weight is in between 159 and 160. So that is going well, pants still fit pretty good. I am going to repeat the dead lift weight next week, my form was a bit weak. I had to do the over head press seated because both the racks were full at the time. I have a time limit for the daycare. So I cant wait around a whole lot. All in all it went well. I am real happy with the progress so far.

Tekn50
09-11-2008, 07:16 PM
Well I beat the cold I had. It was lovely, three days of coughing, nose blowing, and a soar throat. I am surprised at how well things went today. So here is today's take.

Day 3 workout

Bench Press 95x8, 95x5, 115x5, 140x5, 165x5, 195x3 (oh yeah), 140x6

Front Squat 95x5, 95x5, 115x5, 135x5, 155x5, 135x5

TBar row 90x5, 100x5, 110x5, 110x5

Barbell Row 115x5, 115x5

Weighted Dips 20lbs 10, 9, 6

Chin ups 8, 6, 5

Situps 25lbs 15, 15

1 mile run in 8min 15sec (Its the wifes fault I ran, she wanted to end her workout with it)

It was a good workout. The 195 was real heavy on the bench, nothing was left in the tank. The racks were full, so I went started the Tbar row when a rack opened up. I jumped on it, and finshed my rows with the barbell after my squats.

Tekn50
09-13-2008, 06:02 PM
Cardio 3 mile 28min Then I walked and ended with 58min 4.75 miles I took it easy, i was watching the Mizzu game.

Tekn50
09-14-2008, 12:26 PM
Today's workout did not go well. I dont know what happened. My mind just wasnt in it today. I think it's from quiting smoking. I am on day two, again. Well on to it.

Bench Press 95x8,/ 95x5, 125x5, 145x5, 170x5, 195x2, 185x1 (I have no idea what happened, just couldn't get into a grove)

Front Squat barx15, 65x8,/ 75x5, 95x5, 115x5, 135x5, 155x5 (alittle shakey on last set)

Barbell Row (reverse grip) 95x8, 105x6, 115x5, 135x5

Chin ups 8, 8, 5

Hypers 35lbsx8, 8, 8

Well I am going to start a deload this week. I feel like I really need one. I have had almost 3 months on this program. With two of those months being almost all PR's :clap:. Hopefully after this short deload, I can pick it back up and get another 6 to 8 weeks of goodness out of it.

Tekn50
09-15-2008, 08:18 PM
Today was cardio day. Had a nice 3 mile run in 25min 7sec. I followed it up with some stretching.

Tekn50
09-16-2008, 06:44 PM
Started my deload today. I was feeling really burnt after the workouts, and my progression was stopping. So I am going to reset back 3 weeks,and see how it goes. I am also looking at new routines, I have been on this style for awhile now and getting a little board with it. I have been checking out West Side for Skinny Folks, WBB2, and Baby got Back. Anyone have opinions on those programs let me know. On to today.

Front Squat 75x5, 95x5, 110x5, 110x5

OH Press 75x5,85x5, 95x5, 115x4 (lost focus)

Deadlift 135x5, 165x5, 195x5, 220x5

calve raises- standing 130x8 130x8
;calve extensions 130x15 130x15

pull ups 8,7,7
v crunch 10lbsx15, 15, 15

Bodyweight is at 160

Tekn50
09-17-2008, 07:34 PM
Cardio day, 3 mile run in 25min 07sec. After that, did about ten minutes worth of stretching. Still 160lbs, waist is about 33in not to bad. Oh yeah, today is number 5 with no smoking. My brain is finally starting to function again, its crazy how this stuff affects things you do. This is my 3rd attempt at, I made 6 months and 7 months. Well that is all for today.

Tekn50
09-18-2008, 08:09 PM
Day 3 workout

Today went well, of course I am deloading. So the weights are a little low, while I recover a bit.

Bench Press 95x5, 115x5, 135x5, 155x5, 185x3, 135x8

Front squat 95x5, 95x5, 110x5, 130x5, 150x3, 115x8

Tbar Row 65x5, 75x5, 75x5, 95x5, 105x4, 95x7

Dip 25lbsx10,8,5

chin up 9,7,6

Situp 25lbsx15,15

thats all for todoay

Tekn50
09-20-2008, 02:53 PM
Cardio Day. 3 miles in 26min 10sec. I accidentally hit the emergency stop button. Which took a minute to get going again. Well I think I am going to try a new routine tomorrow. It is a 3 day split, let me know what you think. I just want to changes things up a bit for a little while then come back to this 5x5.


Monday:
Stiff-legged deadlift 5 x 8/8/6/6/6
Squats 5 x 8/8/6/6/6
Calf raises 3 x 10

Wednesday:
Standing military press 5x 8/8/6/6/6
Barbell Rows 3 x 8/8/8
Weighted dips 3 x 10/10/10
Chin ups 3 to failure

Friday:
Barbell Bench Press 4 x 8/6/4/3
Deadlifts 5x5 ramping weight
Leg press 4x8 or possibly squats again.

Tekn50
09-21-2008, 01:57 PM
My daughter was sick again this weekend, so my back is hurting from rocking her. She is almost 20lbs now. She woke up every hour on the hour last night. Well enough about that, on to today's work out.

SLDL 95x8, 115x8, 125x6, 135x8 (I haven't done these in awhile, just finding my grove)
Front Squat 95x5, 95x5, 115x5, 135x5, 135x5

Calve raises 120x15, 120x15, 120x15, 120x15

Hypers 25lbsx8, 8, 8

Situps 10lbsx30, 30

Notes: I went a little light on things today do to my back hurting.

Well that is all for today.

Tekn50
09-23-2008, 09:21 PM
Here is how it went today.

Seated Overhead Press 75x8, 85x8, 95x6, 105x6, 115x4

Barbell Rows 105x8, 105x8, 105x8, 135x5

Weighted Dips 30lbsx8, 6, 6

Chin ups 8,7,7

Wood Chops 2sets of 10
Standing Side Crunches 2 sets of 10

I am not getting a real good pump out the Barbell Rows. My form looks ok, I have to really concentrate harder on the squeeze at the top I think. Well its time for a shake and sleep. Thanks for reading.

Tekn50
09-25-2008, 06:13 PM
Today's gym session went really well today. This week went well, I am happy with it over all. No big PR's but it was a sold week.

Bench Press 135x8, 155x6, 175x4, 195x3

Deadlift 135x8, 165x5, 195x5, 220x5

Leg Press 180x8, 230x8, 270x8

Situp 25lbsx20, 20, 20 on third notch

Body weight is down alittle today. My diet has been off yesterday and most of today. That is all for today.

OGROK
09-25-2008, 10:00 PM
Try using higher reps on your last sets and taking the last sets to failure. Pyramid up to a big weight, do 1 or 2 sets with it to failure (if you try to do more than 2 you will start dropping out of your rep range) and then if you are still feeling good do a couple burnout sets with lighter weight. Here is an example of an arm day I did today (I usually don't do arm days but I was feeling like doing it). These last sets are really painful and if you use this kind of training correctly (eating tons of food) you will become much bigger.


Barbell Curl 45x15, 65x10, 90x8, 90x6
Alt DB Curl 25x10, 30x10, 40x10, 25x10
Machine Curl 55x12, 85x8, 55x7
2H Hammer Curl 30x15, 40x12, 50x10, 50x8
CGBP: 2x45x15, 115x12, 145x8, 155x9
DB Ext 20x12, 25x8, 30x10, 20x7
Pushdown 60x12 80x10, 110x12, 80x16
DB Shrugs 60x12, 80x10, 100x12

Tekn50
09-30-2008, 07:51 PM
Well it has been a long past few days. I was sick as a dog for 2 days, and recovering for the other 2. But all better now, and back at again.

Stiff Leg DL 100x8, 120x8, 145x7, 145x7

Front Squat 95x10, 120x8, 135x5, 145x5, 145x5

Calve extension 125x15, 125x15, 125x15, 125x15

Hypers 45x8, 45x8, 25x10

Situps 25x15, 13

Tekn50
10-01-2008, 06:15 PM
Today was a good day, so on to todays workout.

Overhead Press Barx10, 10, 75x8, 85x8, 95x6, 105x2, 105x1 (I dont know what happened here, I just lost it)

BB Row 105x8, 105x8, 105x8, 105x8 (I am working on form again, I got sloppy)

Weighted Dips 35lbsx11,7,6

Chin Ups 8,8,6

Wood Chops 15.4lbsx12, 12, 12

Body weight is bouncing between 160 and 161.

Tekn50
10-02-2008, 08:10 PM
Today was a cardio day. Haven't had one in awhile. Not my best showing on a run, but not my worst.

3 miles 27min

Tekn50
10-04-2008, 02:26 PM
Well today went fairly well in the gym. It was such a nice morning, the wife, kid and I all walked up there today.

Dead Lift 135x8, 165x5, 205x5, (belted)225x5, 235x5(PR)

Bench Press 135x8, 155x5, 175x5, 195x3, 135x8

Leg press 200x8, 250x8, 300x7

That was all I had time for today. I got paged for work and had to go before, I could get to my ab work. Felt good on all lifts, form was real strong today on the dead lifts. Well every one have a good weekend. Time to go grill some steaks.

Tekn50
10-05-2008, 06:33 PM
Today was a cardio day.

3 mile run 24min 10sec

Tekn50
10-06-2008, 07:41 PM
Today was a good work out. Felt good on most of the lifts. Had to cut out the Hypers. By that time my back was fried. Well onto todays numbers.

Front Squat 95x8, 125x8, 150x5, 150x5, 150x5

SLDL 95x10, 125x8, 125x8, 135x8

Calve extensions 130x15, 130x15, 130x15, 130x15

Situps 25lbsx25, 20, 15

Well its time to drink a shake, and find out where I can buy a blower motor starter cap. Luckily its not real hot or cold out.

Tekn50
10-11-2008, 12:11 PM
Ok lets get to this, it has been a busy week.

Oct 9
Over Head Press 75x8, 85x8, 100x5, 100x5

BB row 100x8, 110x, 110x8, 110x8

Weighted dips 35x5, 25x5, 25x5, BWx8

This was just a bad lift day. I dont know what really happened here. Just an off day, it happens.

Oct 11

Dead Lift 135x8, 175x8, 210x5, 235x5, 235x5

Bench Press 135x8, 155x5, 155x7, 175x4, 135x8

Leg Press 250x8, 250x8

Standing crunches.

My back has been hurting bad this week, so it is hard to lift real heavy. I also didnt get much rest this week, and to make it better, my diet has been off. So hopefully I can get that stuff back on track quickly. Next week will be better.

Tekn50
10-13-2008, 08:11 PM
Well I decided it is time to go back to the 5x5 :ninja:. I missed it, I feel that I am recovered enough. I was really wiped out by it after a couple of months. I just feel that I can gain more from it. So it has been about of month of pretty much just maintaining. Well on to todays work out.


day 1

Bench Press 95x8 (warm up), 95x5, 115x5, 145x5, 165x5, 185x5

Seat Row set on *7x10, #10x8, #11x5, #11x5, #11x5

Hypers 35lbsx10, 8, 8

Front Squat 95x5, 95x5, 115x5, 115x5, 115x5

Standing crunches 35lbsx15, 60x10, 10

Leg Press (life fitness) 170x10, 230x8, 235x10

The gym was packed today. It took forever for the squat rack to open up. Thats why the squats were so far back in the workout. By the time I got to them my back was tired. So I had to go lite, so I threw in some leg press's. To help get a better leg pump. Body weight at 162lbs. Well thats all for today.

Tekn50
10-16-2008, 07:27 PM
Today went well, felt real good. Yesterday I had a wicked migraine:drooling: , and couldn't lift. I just laid on the floor. Well on to today's workout.

Oct 14 cardio 2mile 17min 20sec (nice easy jog)

today

Dead lift 135x8, 175x5, 215x5, 240x5 pr:evillaugh: (belted on last set)

Incline Bench press 95x8, 115x5, 125x5, 135x4, 95x6

Front Squats 95x5, 115x5, 120x5, 120x5

Calve extensions 125x15, 125x15, 125x5

Sit ups 25lbsx20,15,10

I am trying out incline presses for a little while instead of standing overhead press. My lower back has been taking a beating lately at the house:boring:. Lots of work and a teething baby are to blame. So holding my form has been real hard.

My weight is up again, 163 today :evillaugh: I want to see if sticks before I get excited. I am so close to 170lbs, it is killing me.

Tekn50
10-18-2008, 10:09 AM
Today went real well in the gym. I started doing back squats today. Nothing heavy, just working on form. My form was pretty good, I am going to have to work on bar placement. Trying to find a comfortable placement. Well on to todays work out.

Bench Press - 95x8, 115x7, 145x5, 165x5, 190x3 (real strong, felt almost light) 135x8

Front Squat - 95x5, 115x5

Back Squat - 95x8, 115x8, 135x7

Pull up 6,6,5

Weighted dips - 25lbsx7,6,6

BB curl - 60x8, 60x8 (just felt like doing some)

Standing crunches - 35lbsx20, 15

Wood Chop - 22.5lbsx8, 22.5x8, 25x8

Tekn50
10-19-2008, 07:07 PM
Today was a easy cardio day. 3 mile in 26min 45sec. Thats all for today.

Tekn50
10-21-2008, 08:11 PM
Still sitting at 163lbs, only 7 more to go. Today's workout went well. I am having a bit of trouble with the squatting. I cant seem to sit back far enough. I am definitely leaning forward. I just have to keep working at it. Well here is how today went.

Bench Press 95x8, 95x5, 115x5, 145x5, 165x5, 190x5 (felt real heavy)

Squat 95x8, 115x6, 135x5, 135x5 (having trouble sitting back)/Front squat 145x5

BB Row 95x8, 115x6, 115x6, 125x5, 125x5

Hyper ext 35lbsx8,8,10

Situps 35lbsx15,15,9

Leg Press (I felt like I need more on legs today) 150x12, 170x12, 170x12

Tekn50
10-23-2008, 07:58 PM
Well I am starting to get sick again. My throat is all scratchy but, I had a good dead lift day. My weight is steady at 163 again today :clap:. Which means it will be up again soon. Had my body fat done at the gym today. 15.5 percent, it was on the hand held resistance tester. I dont know how accurate that is, but it gives me a good idea were I am at. Ok, now on to todays workout.

Dead Lift 135x12, 135x8, 185x5, 225x5(real strong), 245x5pr, 245x5 (belted, set felt real good, so I did one more set)

Front Squat 95x8, 115x5, 135x5, 135x5 (no back squats today)

Incline Bench 95x8, 115x5, 135x5, 135x5(felt real heavy today)

Calve extensions 125x12 135x10 135x10

Wood Chops 22.5x10, 25x10, 25x10

Stand AB crunch 35x20, 15

My Incline bench didnt go up, but I was worn down after the deadlifts today. That is all for today. Good night.:hello:

unj
10-23-2008, 08:49 PM
The squatting and benching are looking gd brah, the DL is lacking a bit but keep it up!!

Tekn50
10-26-2008, 08:41 PM
Well my back is slowing me up again. I was able to complete my main three lifts, but that is it. I have no idea what I did yesterday, but is not good. Well on to todays work out.

Bench Press 95x8, 95x5, 115x6, 145x5, 165x5, 195x3, 135x8 (things felt heavier today)

Front squat 95x5, 115x5, 115x5, 135x5, 155x4 (had to stop there with it)

Back squat 95x8 135x5 (I am working on form here, I still need to sit back more. With my lower back the it is today, it was not happening)

Barbell row 95x5, 115x5, 115x5, 135x5, (had to stop again)

I could not do any more today. My cold is gone though on the upside. Now if I can just keep my lower back healthy.

Tekn50
11-11-2008, 08:08 AM
Well it has been awhile since I posted last. Life has been busy, and my back is jacked up. I took one whole week off to help with recovery. I have been going and lifting, mostly machines. I can do Incline Bench press with out to much troubel. But forget about flat bench, BBrows, squats, or anything like that. It is getting better, slowly. It is real agrevating, I was making real nice progress. I am at 164lbs now, with a little more belly fat than I would like. It is do to the drastic slow down on the weights. So I am going to stop gaining and try to maintain and cut alittle bit. Well that is all for now.