Back on the grind

[wombraider93]

Hey gang,

Just wanted to start my log on here for motivational and informative purposes. Basically I went from a solid 285 pound high school wrestler with 13% bodyfat to a 320 pound college kid with 20% bodyfat that didn't hit the gym at all. Around march I started dieting and slowly began to exercise again. Now it's June and I'm down 15 pounds. I am currently doing a 5x5 routine with heavy weights mixing in some high intensity cardio along with my Jiu jitsu classes. My goal is to build my strength back up and eventually get my weight down and step in the cage for some mma. Here is Sunday and Monday on the log:

Pre workout: Musclepharm assault. (Crazy good stuff)

Post workout: Musclepharm creatine and two scoops of muscle tech protein.

Sunday: chest and biceps
regular bench 5x5 225lbs (struggled on last set)
Incline DB bench 5x5 with 75lbs
Decline bench 5x5 205lbs
Dumbbell flys 5x5 50

Seated hammer curls 5x5 55lbs
Straight bar curls 5x5 95lbs
Preacher curls 5x5 75lbs
--------------------------------------
Monday: Back and Triceps

Front pull downs 5x5 140lbs
Bent over row 5x5 155lbs
Bench dumbbell pull-ups? 5x5 85lbs
Seated rows 5x5 120 lbs

Tricep push downs 5x5 80 lbs
Weight assisted dips 5x5 60lbs assist
Rope push downs 5x5 85lbs

 

[wombraider93]

Forgot to add that I did 15 40 yard sprints after my lift yesterday as well...

 

[wombraider93]

Bout to go lift with the high schoolers I help coach Olympic lift day and Jiu jitsu right after.... May need a pick me up after the lift

 

[wombraider93]

Well I did my Olympic lifts 2 different sets

Power clean 3x5 185lbs
Dead lift 3x5 305lbs

Then my former conditioning coach and good friend threw together a cross fit 3 rounds of 8 medicine ball squat throws with a 45 lb ball followed by 4 tractor tire flips followed by a 40 yard dash... My tank was empty after this I was dead time to get some protein in me and rest.

 

[wombraider93]

Anyone reading this ...would doing cross fits hurt my muscle/strength gains? And how often should I do it to burn fat?

 

[sporticuz]

Anyone reading this ...would doing cross fits hurt my muscle/strength gains? And how often should I do it to burn fat?

I would do hiit training instead. I've seen too many people get hurt doing that crossfit ****. But that's just me. If your body can take it go for it.

 

[Sean1332]

You find an extremely small handful of people on this forum that would advocate crossfit. Majority will tell you to not do it.

Don't do crossfit

Sprints, farmer walks, sled pulls, prowlers ect instead

 

[sporticuz]

You find an extremely small handful of people on this forum that would advocate crossfit. Majority will tell you to not do it.

Don't do crossfit

Sprints, farmer walks, sled pulls, prowlers ect instead

Agreed.

 

[wombraider93]

Thanks for replying y'all I'm gonna continue the log now I thought no one was reading haha
Yesterday week 7 in my 10 week bulking phase
Shoulders/back: took my usual pwo assault got a new flavor and I must say it tastes an smells like bud...haha (blue artic raspberry)
Military press 5x5 145lbs
Shoulder straight arm lifts 5x5 25s
Superset with my own little shoulder raise I made up 5x5 15lbs
Bent over shoulder skis 5x5 35lbs
Shrugs 3x15 75 dumbells

Bentover rows 185lbs 5x5
Cable rows (seated) 140lbs 5x5
Pulls downs 3x10 150lbs

5:00 punching bag combos

10 minutes in the sauna

I'm taking in more protein now at least 220 grams a day and I must say I feel great haha

GO BRUINS

 

[wombraider93]

Also switched to musclepharms combat as a protein shake I like it alot better than that Walmart brand

 

[wombraider93]

Last night was bis and tris

Pwo: assault.

Straightbar curls 8,6,5,4,3,2,1,negative

Pulley preacher curls 10,8,6 55lbs-65lbs

Trojan curls 5x5 65lbs

Dips 3x8

Skull crushers 5x5 65lbs

Push downs 5x5 100lbs

Dropset curls 65-20lbs 7 each

 

[Swanson52]

Legs?

 

[wombraider93]

Leg day is my Olympic day which was Monday

I did squats 5x5 with 325

Power clean 5x3 195

Hang cleans 145 lbs 5x5

Leg curls 100lbs 3x15

Calf raises 275 3x10

Kettlebell lunges 45lbs 3x25

Bleacher walks with a 95lb log 5:00 minutes

Stretching thanks for watching my back though don't know why people skip legs it's my favorite day!

 

[wombraider93]

Yesterday was cardio and legs day.

Started out with a 2 mile run with interval sprints every other lap.

Legs curls 5x5 165lbs

Calf raises 5x5 285lbs

Lunges 3x15 50lbs

Step ups with ankle weights 3lbs 3x15

Box jumps 3x20

Burpees and sprints

 

[wombraider93]

Started off my workout great today with bench

5x5 235lbs,245lbs,255lbs seeing great gains

3x5 incline press 85lbs

225 decline 3x10

Upwards flies 30lbs

Push-ups 3x35

Just didn't feel it today for some reason I want to blame it on the heat and stressing over some stuff but in the end it's all my bad.

 

[wombraider93]

Yesterday was back and abs

Bent over rows 5x5 185lbs

Pull downs 160 5x5

Pull machine??? 5x5 225lbs

Seated cable rows 5x5 160lbs

Romanian dead lift 135 3x10

Ab coaster 3x20 each side

Leg lift 3x10

Plank 3x1:00

 

[wombraider93]

Also people at work keep telling me:

"Man what are you eating? Your shoulders are getting huge!"

"I can't flip your man tits anymore"

"Arms are looking pretty good"

I love when I see these mass gains like this 2.5 more weeks of hard heavy lifting and beach time!