Skinny Asian Kid's 5x5 Log

Discussion in 'Training Logs' started by zyg0te, Oct 27, 2006.

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  1. zyg0te

    zyg0te I've made a huge mistake.

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    Ok, after basically doing push/pull for a while and not getting results I like, I decided started the "christophers" routine about a week ago and been keeping track.

    10/20/06 started modified bill star's routine.
    Height: 5'10"-5'11"
    Weight (as of 10/20): 140.5
    Supplements: 3g fish oil
    Multi-Vitamin
    Whey Protein

    ST Goal: Jan 1 07 - 160lb & 501+ on big 3. :hs:
    S-LT Goal: June 01 07 - 175lb (<13% bf)

    I'll be doing pretty much what the modified routine said, occasionally adding in some smaller stuff.

    Monday
    Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
    Deadlifts-5x5(Do the same)
    Bench Press-5x5(Do the same)
    Incline DB Press-2x12-20
    Wednesday
    Light Squats or Lunges-4x8 each leg
    Good Mornings-3x8-12
    Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
    Pullups-4xmax
    Friday
    Squats - warm-up to a 3 reps with 5 more lbs than you used on Monday. On the following Monday use this weight for your 5th set.
    Bent Over Row-5x5
    Incline Bench-5x5
    Triceps Extensions-2x12-20
     
  2. zyg0te

    zyg0te I've made a huge mistake.

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    10/20 - 140.5lb - Heavy day
    Squats -5x5
    85x5
    95x6
    105x6
    115x5
    125x5 (really bad form :hs: )
    Deadlifts-5x5 (never done them before because fear of bad form)
    95x8
    115x5
    Bench Press-5x5
    85x5
    90x5
    95x5
    105x5
    105x4
    Incline DB Press-2x12-20
    25x12
    25x8
    25x8
    Preacher curls
    55x7
    55x7
    65x3
    55x5
    10/22 (L day)
    Light Squats
    85x5
    95x5
    105 x 2 x 5
    Good Mornings-3x8-12
    45x10
    65 x 2 x 10
    Dips-4xmax
    12, 10, 6, 4
    Pullups-3xmax
    5, 4, 3 + hold for ~20 seconds
    Light Abs
    -------------------------------------
    10/24 (M Day)
    Squats
    85x8 ATG
    95x7 ATG
    135x2 (3rd = failure)
    Bent Over Row-5x5
    85x6
    95x6
    105x5
    115x5
    115x4
    Incline Bench-5x5
    65x6
    75x6
    85x5
    95x5
    95x3
    Triceps Extensions-2x12-20
    30x12
    40x8 (shoulders started hurting)
    40x6
    Seated Cable Rows
    90x?
    105x?
    120x?
    Light Abs
    ----------------------------------------
    10/26 (H day)– 145lb
    Squats -5x5
    95x6
    105x5
    115x5
    125x5
    135x3
    Deadlifts-5x5
    85x6
    95x6
    105x6
    115x5
    125x5
    Bench Press-5x5
    65x6
    75x6
    85x5
    95x5
    105x6
    Incline DB Press-2x12-20
    20x15
    25x13
    Preacher curls
    55x10
    65x8
    65x6
    55x8
     
  3. callmejim

    callmejim OT Supporter

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    keep it up bro, I was exactly your weight when I started 3 1/2 months ago. I'm at 175 so your goal is doable.
     
  4. zyg0te

    zyg0te I've made a huge mistake.

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    L day - 144.5lb
    Light Squats
    95x8x4
    Weighted Hyper Extensions
    10lbx8
    25x8x3
    Shoulder Press-5x5
    30x5
    30x5
    35x5
    35x4
    35x4
    DB Shrugs
    sets of 8.. 50,55,60,65,70lb (my highest numbers :hs:)
    Assisted Pullups
    -65 x 8
    -80 x 7
    -80 x 5
     
  5. zyg0te

    zyg0te I've made a huge mistake.

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    Another L day - 143lb
    Sorta getting over a cold
    jog
    8 minutes at 5.5mph
    Light Squats
    95x8x4 (found that keeping my abs flexed makes it a lot easier)
    DB Bench Press
    5x5 -30,32.5,35,37.5,40
    Dips
    12, 8, 6
    Lat Pulldown
    105x5
    120x5
    130x4

    oh, and added 500mg of vitamin c on to list of supplements
     
  6. jokka

    jokka OT Supporter

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    yea when i go down for a squat i take a huge breath and hold it.

    Keeps me stable through out the movement.
     
  7. zyg0te

    zyg0te I've made a huge mistake.

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    u hold it until you're back at the top?
     
  8. zyg0te

    zyg0te I've made a huge mistake.

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    M day - 144lb

    Squats
    95x8 atg
    105x8
    135x4
    145x3
    Bent Over Row
    65x5
    85x5
    105x5
    125x5
    Incline Bench
    65x5
    75x5
    85x5
    95x5
    105x5
    Triceps Extensions
    35lbx12x2
    40lbx8
    light abs
     
  9. jokka

    jokka OT Supporter

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    when i'm almost at the top i release.
     
  10. zyg0te

    zyg0te I've made a huge mistake.

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    (H day) - had a really good one
    Squats -5x5
    65x5 atg
    95x5 atg
    105x5
    125x5
    145x5 (pr)
    Deadlifts-5x5
    65x5
    95x5
    105x5
    125x5
    135x5 (pr) - i know i still need a lot of work on form though, my shoulders are constantly in front of the bar
    Bench Press-5x5
    65x6
    75x6
    85x5
    95x5
    115x5 (pr) - although I let it down a whole lot faster than i usually do, I didn't let it bounce on my chest or anything, and i felt pumped to try another set of 5.
    Incline DB Press
    25x12
    25x12
    Cable Rows
    90x7
    105x7
    120x6
    135x3
    BB curl
    50x8
    55x8
    55x6
     
  11. zyg0te

    zyg0te I've made a huge mistake.

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    Lunges-4x8
    25lb, 25, 30, 30,
    Hyper ext.
    10x8
    25x8x3
    Dips 4xMax
    12, 12, 10, 6
    Assisted Pullups -80lb
    8, 7, 4
     
  12. zyg0te

    zyg0te I've made a huge mistake.

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    M day

    Squats
    95x8 atg
    115x8x2
    155x3
    Bent Over Row
    85x5
    95x5
    115x5
    115x5
    85x9
    Incline Bench
    65x5
    85x5
    95x5
    105x5
    95x5
    Triceps Extensions - prob going to replace with skull crushers or triceps pushdowns... it's been bothering my right shoulder.
    35lbx10
    40lbx8x2

    in retrospect it probably wasn't the best idea going in on 2.5 hours of sleep :hs:
     
  13. Genghis.Tron

    Genghis.Tron New Member

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    So you want to put on 20 lbs in about 2.5 months and then put on 15 lbs in 6 months ?
     
  14. zyg0te

    zyg0te I've made a huge mistake.

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    trying to put on the 20lb any way i can, at 175 i want to have a decent bf%
     
  15. Genghis.Tron

    Genghis.Tron New Member

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    Ok, it's just that you will put on a lot of fat by trying to get 20 lbs in 2.5 months. 10 months is way more realistic, the rest is going to be fat/water/glycogen. What I was trying to say is that you should change your goals to be more realistic or at least switch the 15 lbs up in the 2.5 months period and then gain 20 lbs in 6 months.
    10-12 lbs in 4 months is the most realistic goal IMO.
     
  16. zyg0te

    zyg0te I've made a huge mistake.

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    H day - 148lb
    Bench Press-5x5
    65x5
    75x5
    85x5
    95x5
    115x5
    Squats -5x5
    85x5
    95x5
    115x5
    135x5
    155x4
    Deadlifts-5x5
    85x5
    95x5
    105x5
    125x5
    135x5
    Incline DB Press
    25x13
    25x14
    BB preacher curl
    65x8
    65x6
    55x10
     
  17. zyg0te

    zyg0te I've made a huge mistake.

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    L day
    Lunges
    8x1
    Light Squats
    95x8
    115x8x2
    Hyper ext - +25lb/B]
    8x4
    Dips
    12, 12, 12, 8
    triceps pushdowns - rope attatchment
    70x8
    70x8
    70x7
    70x6
    Lat Pulldown
    90x8
    105x8
    105x6x2
     
  18. zyg0te

    zyg0te I've made a huge mistake.

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    M day
    - 146.5lb
    Squats
    95x8
    115x5
    155x4
    Bent Over Row
    85x5x2
    95x5
    105x5
    115x5
    Incline Bench
    85x5
    85x5
    95x5
    105x4
    105x4
    Decline Skull Crushers
    45x12
    45x10
    45x8
    Cable Rows slightly leaning forward
    95x12
    95x10
    95x10
    75x10
     
  19. jokka

    jokka OT Supporter

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    GO REDSKINS
    pics ?
     
  20. zyg0te

    zyg0te I've made a huge mistake.

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    maybe after i get some AAs for my camera
     
  21. zyg0te

    zyg0te I've made a huge mistake.

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    Squats -5x5
    85x5
    95x5
    115x5
    135x5
    155x4
    Deadlifts-5x5
    95x5
    115x5
    135x5
    155x5
    Incline Bench Press
    85x5x2
    95x5x2
    115x5
    Military Press
    35x5
    30x8
    30x8
    BB preacher curl
    55x13
    60x12
    65x8
    55x10

    Went to dollar store to get batteries... fuckers dont even work :Owned:
     
  22. zyg0te

    zyg0te I've made a huge mistake.

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    Light Squats
    95x8x4
    Hyper ext - +25lb
    10x4
    Dips
    12, 12, 11, 8
    Lat Pulldown
    90x10
    105x8x4

    then did some crunches
     
    Last edited: Dec 6, 2006
  23. lawrencel715

    lawrencel715 New Member

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    how do you nearly double the weight by your 5th set? i could never seem to add more than 20% weight by the 5th set. i pretty much just keep the weight as it is the whole 5 sets when doing a 5x5. that bad? I'm pretty much at near failure on the first set. then rest enough where i know i'll be at near failure again at the 2nd set, and so on.
     
  24. zyg0te

    zyg0te I've made a huge mistake.

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    My increments are roughly ~13% of my max each time.

    You are probably starting too heavy. For me, first 2 sets are usually a breeze. I usually rest around 2 min in between sets.
     
  25. zyg0te

    zyg0te I've made a huge mistake.

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    Squats -5x5
    85x5
    105x5
    125x5
    145x5
    165x4
    Deadlifts-5x5
    85x5
    105x5
    125x5
    145x5
    165x5
    Bench Press-5x5
    75x5
    85x5
    95x5
    105x5
    115x6
    Incline DB Press
    25x10
    30x11
    35x9
     
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