drickz's log: skinny fat azn jeans ftl

Discussion in 'Training Logs' started by drickz, Mar 18, 2010.

Thread Status:
Not open for further replies.
  1. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    Basically doing madcow's 5x5 with a few different accessory exercises on a slow cut. Dunno if that's fail or not but w/e. Trying to gain strength while losing a lb a week. Diet is roughly 2700-2800 calories on workout days 2400-2500 on non work out days. Starting at 170lbs.

    monday 3/15:
    squat:
    2x5 bar
    1x5 95
    1x5 135
    1x5 185
    1x5 205
    1x5 235

    bench:
    2x5 bar
    1x5 95
    1x5 135
    1x5 155
    1x5 175
    1x5 190

    barbell row:
    2x5 bar
    1x5 95
    1x5 125
    1x5 135
    1x5 155
    1x5 175

    2x chin ups to failure
    2x weight abs to failure
     
  2. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    wed 3/17:
    squat:
    2x5 bar
    1x5 105
    1x5 145
    1x5 185
    1x5 185

    press:
    2x5 bar
    1x5 65
    1x5 85
    1x5 95
    1x5 110

    deadlift:
    1x5 135
    1x5 185
    1x5 225
    1x5 265

    3x chinups to failure
    2x crunches to failure
     
  3. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    fri 3/19/10

    squat:
    2x5 bar
    1x5 105
    1x5 145
    1x5 185
    1x5 215
    1x3 240
    1x8 185

    bench:
    2x5 bar
    1x5 95
    1x5 115
    1x5 155
    1x5 175
    1x3 195
    1x8 155

    row:
    2x5 bar
    1x5 95
    1x5 125
    1x5 135
    1x5 155
    1x3 180
    1x8 135

    2x10 rope pushdown 40
    1x8 rope pushdown 40

    1x10 db curl 27.5
    2x10 bb curl 60

    Friday workout is long as fuck.
     
  4. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    sun 3/21/10
    squat:
    2x5 bar
    1x5 115
    1x5 145
    1x5 185
    1x5 215
    1x5 240

    bench:
    2x5 bar
    1x5 115
    1x5 135
    1x5 155
    1x5 175
    1x5 195

    row:
    2x5 bar
    1x5 95
    1x5 115
    1x5 135
    1x5 155
    1x5 180

    3x8 weighted abs 25lbs
    2x8 chin up
    1x7 pull up
     
  5. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    been 1 week, weighed in at 170.6 this morning. Will cut a couple hundred calories this week. Aiming for 2300 on non w/o days and 2500-2600 on w/o days.
     
  6. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    tues 3/23/10:

    squat:
    2x5 bar
    1x5 115
    1x5 145
    1x5 185
    1x5 185

    press:
    2x5 bar
    1x5 65
    1x5 80
    1x5 95
    1x5 115

    deadlift:
    1x5 145
    1x5 195
    1x5 235
    1x5 275

    3x20 crunches
    1x10 chinup
    2x8 pullups
     
  7. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    3/25/10 thursday:

    squat:
    2x5 bar
    1x5 115
    1x5 155
    1x5 185
    1x5 215
    1x3 245
    1x8 185

    bench:
    2x5 bar
    1x5 115
    1x5 135
    1x5 155
    1x5 175
    1x3 200
    1x8 155

    row:
    2x5 bar
    1x5 95
    1x5 115
    1x5 135
    1x5 155
    1x3 185
    1x8 135

    1x10 pushdown 100
    1x8 pushdown 110
    1x8 pushdown 120

    1x10 bb curl 60
    1x7 db curl 35
    1x7 bb curl 70
     
  8. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    3/27/10 Sat:

    Decided that I want to do a routine that will let me go 4x a week instead of 3-3.5x a week. Switching to an upper/lower split with heavy and light days.

    Upper, heavy chest and back focus

    bench:
    2x5 bar
    1x5 115
    1x5 135
    1x5 155
    1x5 175
    1x5 200

    row:
    2x5 bar
    1x5 95
    1x5 115
    1x5 135
    1x5 155
    1x5 185

    press:
    1x10 bar
    1x10 65
    1x8 85
    1x8 65

    chinups:
    2x8

    lying tricep ext:
    2x10 60

    ez curl
    1x10 45
    1x10 55

    Still hitting my PRs/goals on the 5x5 even though I got drunk and threw up the night before.
     
  9. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    3/28/10 Sunday: lower, squat focus
    squat:

    squat:
    2x5 bar
    1x5 135
    1x5 165
    1x5 195
    1x5 215
    1x5 245

    straight leg DL:
    1x10 135
    1x8 155
    1x8 185

    leg press:
    1x10 2 plates
    2x10 4 plates

    seated calf
    3x10 115

    weighted decline abs
    3x8 25lbs
     
  10. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    weighed in at 168 today, makes up for last week's lack of weight progress but I'll prob up the cals slightly anyway since I'm gonna be lifting 4x a week and would rather lose around a lb week.
     
  11. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    3/30/10 Tuesday Upper Press, Power Clean focus:

    press:
    2x5 bar
    1x5 65
    1x5 75
    1x5 85
    1x5 105
    1x2 120 failed
    1x3 115

    Tried to do the press according to starting strength but wrist are dying trying to keep the bar on my shoulders.

    power clean:
    2x5 bar
    1x5 65
    1x5 85
    1x5 105
    1x5 115
    1x5 125

    close grip bench:
    1x10 60 DB
    2x8 135 BB

    lateral DB raise:
    1x10 10
    1x10 15

    chin ups:
    1x8
    1x10
    1x8

    bb curl:
    1x8 bar
    1x5 65
    1x8 bar

    rope pushdown:
    1x8 40
    1x6 50
    1x8 40
     
    Last edited: Mar 31, 2010
  12. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    3/31/10 Wed. Lower Deadlift, front squat focus

    deadlift:
    2x5 bar
    1x5 135
    1x5 185
    1x5 225
    1x5 245
    1x5 285

    Used double over hand for all sets but last. Did 1 rep double over hand on the 285 then alternated back and forth for each rep after.

    Front Squat:
    1x8 bar
    1x6 65
    1x6 95
    1x6 135
    1x6 185

    First time really doing front squats, felt like bar was choking me out on the 185's, need to work on keeping bar away from neck.

    SLDL:
    1x8 135
    1x8 155
    1x8 155

    Taking it easy.

    Leg Extensions:
    3x8, not sure what weight machine was kinda weird. Dunno if I should even bother with these.

    Weighted decline Abs:
    2x10 10lbs behind the head
    1x3 25lbs behind the head
    1x3 10 lbs behind the head

    Forgot to do calves.

    Going to switch things up next week. Doing lower first and power cleans on the first upper so I don't do deadlifts the day after powercleans.
     
  13. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    4/04/10 Sunday: lower, squat focus

    squat:
    2x5 bar
    1x5 135
    1x5 165
    1x5 195
    1x5 215
    1x5 250

    hack squats:
    1x8 2 plates
    2x8 2 plates, 2 25's

    straight leg DL:
    1x8 135
    2x8 155

    seated calf
    3x10 2 plates and 25

    weighted decline abs
    1x10 10 behind the head
    1x6 25 behind the head
    1x8 10 behind the head
     
  14. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    weighed in at 166.6 today. good weight progress and still pushing 5 more lbs per week on main lifts. Was feeling really strong on power cleans and form felt like it was getting better too so I decided to push weight up higher.

    4/05/10 Monday: upper bench, power clean focus

    power clean:
    1x5 bar
    1x5 65
    1x5 95
    1x5 115
    1x5 135
    1x4 155
    1x3 135

    bench:
    2x5 bar
    1x5 95
    1x5 125
    1x5 145
    1x5 175
    1x5 205

    press:
    2x5 bar
    2x8 65

    chin ups:
    1x10
    1x8
    1x6

    push downs
    1xtoo many 30
    1x10 40
    1x10 50
    1x8 60

    bb curl
    1x10 bar
    2x8 65
     
  15. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    4/7/10 Wed. Lower Deadlift, front squat focus

    deadlift:
    2x5 bar
    1x5 135
    1x5 185
    1x5 225
    1x5 255 double over hand right hand was giving out on last rep
    1x5 295 1 rep double over hand rest alternate

    Front Squat:
    2x5 bar
    1x6 95
    1x6 115
    1x6 135
    1x3 155
    1x6 135

    wrist were hurtin from shitty form. Need to work on that

    SLDL:
    1x8 135
    1x8 155
    1x8 155

    Weighted decline Abs:
    2x10 10lbs behind the head
    1x10 unweighted

    standing calf raise:
    3x8 w/e machine weight
     
  16. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    4/8/10 Thursday Upper Press, BB row focus:

    press:
    2x5 bar
    1x5 65
    1x5 75
    1x5 85
    1x5 105
    1x5 115

    Form is getting better and 115 didn't feel so bad will try for 120 next week.

    row:
    2x5 bar
    1x5 95
    1x5 115
    1x5 145
    1x5 165
    1x5 195

    whoops jumped 10 lbs instead of 5.

    close grip barbell bench:
    1x8 135
    1x8 155
    1x8 175

    chin ups:
    1x10
    1x8
    1x7

    tricep:
    1x8 50 db extension
    1x8 55 db extension
    1x12 40lbs reverse grip pushdown

    bb curl:
    1x8 bar
    1x8 65
    1x6 70
     
  17. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    weighed in at 164.8 today after a weekend of boarding, drinking, and eating like shit. Hoping there will be no strength loss when I hit the gym later today.
     
  18. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    monday 4/12/10

    squat:
    2x5 bar
    1x5 135
    1x5 185
    1x5 205
    1x5 225
    1x5 255

    hack squats:
    3x8 2 plates, 2 25's

    straight leg DL:
    1x8 135
    2x8 155

    standing calf
    3x8 10,11,12 weights

    weighted decline abs
    1x10 10 behind the head
    1x8 10 behind the head
    1x6 25 behind the head
     
  19. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    4/13/10 Tuesday: upper bench, power clean focus

    power clean:
    1x5 bar
    1x5 95
    1x5 115
    1x5 135
    1x4 155
    1x5 135

    bench:
    2x5 bar
    1x5 105
    1x5 135
    1x5 155
    1x5 180
    1x4 210 failed
    1x7 155

    press:
    2x5 bar
    2x8 65

    chin ups:
    1x10
    1x8
    1x6

    push downs
    1x12 50
    2x8 60

    bb curl
    1x8 50
    1x6 60
    1x8 59
     
  20. Elfling

    Elfling New Member

    Joined:
    Aug 10, 2004
    Messages:
    36,575
    Likes Received:
    0
    5x5 is one of my fave setups, especially when dieting :coold: good luck.
     
  21. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    thanks bro. Not sure if I should try for the 210 again next week or maybe just de-load.
     
  22. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    4/15/10 thurs. Lower Deadlift, front squat focus

    deadlift:
    2x5 bar
    1x5 135
    1x5 185
    1x5 225
    1x5 265 double over hand right hand was giving out on last rep
    1x4 305 1 rep double over hand rest alternate grip failed on last rep even with alternate grip.

    Front Squat:
    1x5 bar
    1x6 65
    1x6 95
    1x6 135
    1x6 185


    leg press:
    1x12 2 plates
    2x10 4 plates

    Weighted decline Abs:
    1x20 unweighted
    2x8 10 lbs behind head

    seated calf:
    1x8 2 plates
    2x8 2 plates + 25

    Feelin really tired working out this week will prob de-load next week.
     
    Last edited: Apr 19, 2010
  23. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    4/16/10 FridayUpper Press, BB row focus:

    press:
    2x5 bar
    1x5 65
    1x5 80
    1x5 95
    1x5 105
    1x4 120 failed

    row:
    2x5 bar
    1x5 95
    1x5 125
    1x5 145
    1x5 175
    1x4 200 failed

    close grip barbell bench:
    1x8 135
    1x8 155
    1x5 175
    1x5 135

    chin ups:
    1x8
    1x8
    1x8

    Felt tired as shit again. Dunno this whole week I've been tired as shit. Will de-load next week.
     
    Last edited: Apr 19, 2010
  24. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    4/18/10 Sunday

    Full body workout deload.

    squats:
    1x10 bar
    1x12 135
    1x10 185
    1x9 205

    bench:
    1x10 bar
    1x10 135
    2x10 155

    barbell rows:
    1x10 bar
    3x10 135

    chin ups:
    1x10
    1x8

    decline abs:
    1x20
    1x12

    Think i might've gone too heavy for a deload. Still feelin tired.
     
  25. drickz

    drickz chunkin the deuce

    Joined:
    Aug 10, 2004
    Messages:
    1,121
    Likes Received:
    0
    Location:
    Irvine, CA
    weighed in at 166.6 today. blah. Been kinda slacking on diet lately. Gonna be more strict this week.
     
Thread Status:
Not open for further replies.

Share This Page