ive been looking around this forum quite awhile and never actually logged anything. i thought since i got the time (since ive been layed off for 3 months) i have the time now to log my workout progress. and get the critisizim i need to accomplish my goals. im just starting the 5x5 routine. also just got finished with an epi cycle and pct so hopefully this helps with maintaining gains and put more on. i was also unsure what i should start my lifts at. last week i did a practice run and did squat, bench, and rows, got my max and my fifth set on monday was approx 85% of max. maybe a little high to start but we will see.
as of today im on day 3 first wk of my routine. im 5'7" 201lbs, approx 14-16% bf, not really sure. ill post pics later.
current supps:
multi vit
creatine- before/after w/o
bcaas- before/after/night w/o
protein- before/after w/o
anabolic pump- (i feel a little sensitive to carbs so i think this helps)
rpm- hr before w/o
cort support
digestive enzymes
ive been keeping a log myself.. for the first time. obviously so i can remember everthing and track my food that i eat. ive basically been eating all day mostly healthy but i got a sweet tooth.
first day was mon 1/26
SQUAT- 225x5, 255x5, 285x5, 315x5, 345x5
BENCH- 185x5, 205x5, 225x5, 245x5, 275x5
BB ROW- 135x5, 155x5, 175x5, 195x5, 215x5
(standing, smith machine)
WEIGHTED SITUPS- 4x20
(cable machine)
HYPERS- 2x20
(cable machine)
FOOD:
i dont really count cals, carbs or anything just try to eat alot. also i dont have the time i eat things just eat and write down.
shake before w/o with 1%milk, 1/2 cup oats, bcaas, creatine and banana
shake after w/o with 1%milk, 1/2 cup oats, bcaas, creatine
6oz steak
hambuger, wheat buns, avacado, cheese, baked beans, tomato, onion
steak sandwich, wheat bread, horseradish
2 cheese sticks
1/2 cup cottage cheese
2 cups milk
1 cup oj
1 cup ice cream, few reeses and airheads... thats where the sweet tooth comes in
DAY 2 TUES 1/27
i did shoulders this day
DB FROM GROUND SHOULDER PRESS- 40x12, 45x12, 45x12
BB FRONT RAISES- 65x12, 65x12, 65x12
LATERAL RAISES-20x20, 17 1/2x20, 17 1/2x15, 15x20
DB SHRUGS- 80x10+5 quick pumps, 100x10+5 quick pumps, 85x10+5 " "
FRONT RAISE PULL BACK- 10x30, 10x30, 10x30
(burn out)
UPRIGHT ROWS CABLE- 8 plates x 15, 9 plates x 15, 10 plates x 10, 7" " x 15
17min run, 2miles at 8min each 1 min cool down
FOOD
shake before w/o 1%milk, 1/2 cup oats, banana, creatine bcaas
shake after w/o same
miso soup
chicken veggie yakisoba approx 2 cups, delicious
hambuger, wheat buns avacado, tomato onion
2 cups milk
a lil candy
1/2 cup cottage cheese (ff)
banana
6 oz chicken breast, 1 cup yakisoba
went to gym today will post later. and by the way my goals are to obviously gain muscle and strength. and get lean by november goining to maui for my wedding... and you dont have to comment on that one. lol! its the womans' idea of course but her parents are taking care of everything so no complaints from me.
as of today im on day 3 first wk of my routine. im 5'7" 201lbs, approx 14-16% bf, not really sure. ill post pics later.
current supps:
multi vit
creatine- before/after w/o
bcaas- before/after/night w/o
protein- before/after w/o
anabolic pump- (i feel a little sensitive to carbs so i think this helps)
rpm- hr before w/o
cort support
digestive enzymes
ive been keeping a log myself.. for the first time. obviously so i can remember everthing and track my food that i eat. ive basically been eating all day mostly healthy but i got a sweet tooth.
first day was mon 1/26
SQUAT- 225x5, 255x5, 285x5, 315x5, 345x5
BENCH- 185x5, 205x5, 225x5, 245x5, 275x5
BB ROW- 135x5, 155x5, 175x5, 195x5, 215x5
(standing, smith machine)
WEIGHTED SITUPS- 4x20
(cable machine)
HYPERS- 2x20
(cable machine)
FOOD:
i dont really count cals, carbs or anything just try to eat alot. also i dont have the time i eat things just eat and write down.
shake before w/o with 1%milk, 1/2 cup oats, bcaas, creatine and banana
shake after w/o with 1%milk, 1/2 cup oats, bcaas, creatine
6oz steak
hambuger, wheat buns, avacado, cheese, baked beans, tomato, onion
steak sandwich, wheat bread, horseradish
2 cheese sticks
1/2 cup cottage cheese
2 cups milk
1 cup oj
1 cup ice cream, few reeses and airheads... thats where the sweet tooth comes in
DAY 2 TUES 1/27
i did shoulders this day
DB FROM GROUND SHOULDER PRESS- 40x12, 45x12, 45x12
BB FRONT RAISES- 65x12, 65x12, 65x12
LATERAL RAISES-20x20, 17 1/2x20, 17 1/2x15, 15x20
DB SHRUGS- 80x10+5 quick pumps, 100x10+5 quick pumps, 85x10+5 " "
FRONT RAISE PULL BACK- 10x30, 10x30, 10x30
(burn out)
UPRIGHT ROWS CABLE- 8 plates x 15, 9 plates x 15, 10 plates x 10, 7" " x 15
17min run, 2miles at 8min each 1 min cool down
FOOD
shake before w/o 1%milk, 1/2 cup oats, banana, creatine bcaas
shake after w/o same
miso soup
chicken veggie yakisoba approx 2 cups, delicious
hambuger, wheat buns avacado, tomato onion
2 cups milk
a lil candy
1/2 cup cottage cheese (ff)
banana
6 oz chicken breast, 1 cup yakisoba
went to gym today will post later. and by the way my goals are to obviously gain muscle and strength. and get lean by november goining to maui for my wedding... and you dont have to comment on that one. lol! its the womans' idea of course but her parents are taking care of everything so no complaints from me.