skinnyasianguy's 5x5 log

Discussion in 'Training Logs' started by tickles, Jun 2, 2008.

  1. tickles

    tickles OT Supporter

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    new goals for summer 2013

    --------

    new post 2012 new year update!

    -----------------------------

    July 30, 2011(Current)
    Weight: 150, was 165 6 months ago, will bulk up to 165 again
    I REALLY worked on my form for all major exercises.. have pretty fucking awesome form on bench and squats imo. just recently started doing DL after 6 months.
    Bench: Pretty much stick to 60lb dbs, Can probably bang out a few reps with the 70s, will start madcow 5x5 soon and will try to rep 10x185 on bb. Never been a bb bench fan.
    Squats: max out at 3 x 225 in late 2010.. havent gone heavier than 185 this year, learned to do front squat pretty well.. going gone up to 135. Been doing OH squats recently with the bar.. future goal is to OH squat 10x95 then ---> 10x135
    DL: Most recent max was 335 awhile ago with shitty ass form but in most recent DL WO I did 2 x 5 x 225 after some warmups. Felt my form slipping, so probably won't go heavier in the near future.
    Cleans: Really proud of my progress on cleans... I can do 5+ reps from hang position and maxed a month ago with 3x135 full clean with brief rest in between.
    Pullups: I had forsaken pullups for awhile and just started doing them again recently.. Was doing reps with bw+25 for awhile. Super strict form. Most recent WO, did 100 total pullups(various grips) in 8 sets.

    Only been avging 2 gym trips per week as I have taken up golf pretty seriously and lifting heavy weights really hinders my golf game.
    Immediate goal is to bulk up to 160 and look ripped as fuck. OH squat 95 for reps, bb bench 185 like butter, delt smash like PB..etc Need to remain strict on rest interval - no more taking my sweet ass time watching tv in the gym.

    Ultimate goal(in 2 years) is be 170 and have current or even lower bf%. Don't really care about #s because i'm a stud. oh, and be single handicap in golf.

    -----

    (July 27, 2009)
    Weight: 156~159
    switched routine to do 12~20 reps each set for most exercises. So most of these max lifts are from before May.
    Bench: rarely do bb bench, max 2 x 155, or else 10~12x135. db - max 60 for 3 reps
    Squat: 3x185 or 1 x 205
    Deadlift: really do this but have done 1 x 295
    Pullups: cant really do 3 x 10 x bw. more like 8 reps per set.
    OH press: 5 x 95
    Cleans: 1 x 105
    db row: 8 x 70 or 15 x 50
    db military: 8 x 45
    machine ISO bench: 5 x 55s
    EZ-bar curl: 3 x 10 x 70
    pullups: easy 3x10xbw
    Pretty much meet my goals as far as weights go but cant finish 3 x 10.

    Goals(by Winter break):
    db bench 3x12x60~65
    max bb bench 185
    clean: 135, OH press: 115
    Squat: 5x5x185 or max 225
    DL: max 315
    700 for big 3 on the same day.
    pullups: at least 5 reps x bw+25; 20+ reps x bw
    3 mile or 5k run under 20mins

    -----------------------------
    (Jan 27, 09 )
    Weight: 150~155
    Stats for heaviest lift with proper form.
    Bench: bb 10 x 135bb, db 3 x 10 x 50s
    Squat: 5 x 175
    Deadlift: 5 x 225. but havent done DL for the past 3 months
    Pullups: 3 x 10 x bw
    db row: 3 x 10 x 45 - only started 5 weeks ago
    lat pulldown: 3 x 10 x 110
    Olympic standing bb shoulder press: just started
    db lunges: (always after squats) 3 x 10 x 40s

    Current Goal by end of semester: db bench 3 x 10 x 55s, db military press 3 x 10 x 45, db row 60s, lat pd 3 x 10 x 120, squat 5 x 185, be able to rep 70lb EZ bar tricep extension, visible abs(almost there), lunges 3 x 10 x 50s, standing SL-DL 3 x 10 x 120 or maybe 135
    (August 16 - 10 weeks in)

    -----------------------------------

    Weight: 150
    (5rpm)
    Bench: 135
    Squat: 165
    Deadlift: 225




    Background:
    Went to college weighting 120lb. 130~135 start of junior year fall 07. Started going to gym regularly (3+ times per week) since November 07. Started with benching with 20 db and then the bar. Hit 95 at bench in February~March 08. Did 185 on squats but didnt go very low. Just starting with deadlift.

    Starting Stats
    -June 1st/08-
    Weight: 145~148
    Height: 5'9" or 10"
    bench: 120
    squat: 135
    deadlift: n/a

    Shorterm goal by start of fall semester(mid august) - updated:
    Target weight: 155
    (5rpm)
    bench: 140
    squat: 165
    deadlift: 195
    be able to do 3x10 wide grip chin up.
    be able to do 3x10xbw+25 dips
    be able to touch rim(i'm like 2 inches away)
    swim 400m non-stop without fatigue(freestyle,breast stroke, back stroke) - learn butterfly

    Longterm goal
    Weight: maintain 160 with ?visible abs?
    bench: 185
    squat: 225
    run a marathon(or half)


    Plan:
    cardio: I play basketball regularly. Plan to go swim in the gym
    I should have time to go to gym 5+ times a week. This doesn't include basketball.

    Supplement:
    protein powder (0~1 scoops a day)
    fish oil
    multi vitamin
    xtend (2 scoops after workout)

    Plan to start a cycle of creatine.
    any suggestion for preworkout?


    Diet:
    basically whatever i can eat
     
    Last edited: Jun 7, 2013
  2. tickles

    tickles OT Supporter

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    Stats as of June 1st
    barbell bench: 125 2x5, 115 3x5
    db bench: 47.5 5x5
    squats: 135 5x5 ass to ground. probably can do a little more.
    deadlift: 135 5x5 (still not quite sure with my form)
    incline barbell bench: 95~105 5x5 (shoulders hurt sometimes to the point that I cant get it off the rack but can do the actual lift; sometimes its fine)
    db military press: 32.5 3x5, 35 2.5
    dips: can easily do 3x10 bodyweight
    lat pulldown: will find out actual number next workout
    cable row: ""


    6/1/2008

    bb bench
    5 x 45
    5 x 95
    5 x 125
    5 x 125
    5 x 115
    5 x 115
    5 x 105

    assisted chin up
    5 x 80lb help
    5 x 65
    4 x 65 (couldn't finish last one)

    seated db military press
    5 x 30
    5 x 32.5
    5 x 35
    5 x 35
    5 x 35
    5 x 32.5

    deadlift
    5 x 115
    5 x 135
    5 x 135
    5 x 155
    5 x 135

    Ezbar curls
    3 x 10 x 45

    Ezbar flat bench tricep extention?

    3 x 10 x 45

    Dips

    1 x 10 bodyweight
    1 x 8 couldnt finish after doing tricep extension.


    + cable fly + abs
     
    Last edited: Jun 2, 2008
  3. tickles

    tickles OT Supporter

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    I just looked through some other logs. Seems like my db bench is relatively high vs bb bench. weird?:confused:
     
  4. tickles

    tickles OT Supporter

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    6/2

    squats
    5 x 45
    5 x 115
    5 x 135
    5 x 135
    5 x 135
    5 x 135

    Seated calf raise thing
    5 x 45lb
    5 x 90
    5 x 115
    5 x 115
    5 x 90

    curls with cable lift machine?

    10 x 35
    10 x 30
    10 x 25

    Dips
    3 x 10 bodyweight

    + abs
    + 15 mins swimming
     
  5. tickles

    tickles OT Supporter

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    6/3

    worst bench number in the last few weeks. I am guessing I was still tired from swimming the day before.

    bb bench

    5 x 45
    5 x 95
    5 x 125
    4 x 125 (barely got the fourth one up)
    5 x 115
    4 x 115 (same)
    10 x 95

    assisted chin up
    5 x 80
    5 x 65
    5 x 65
    5 x 80
    5 x 80

    seated db military press
    5 x 30
    5 x 35
    5 x 35
    5 x 35
    5 x 35
    5 x 22.5

    curls with cable machine thing

    10 x 110
    8 x 110
    7 x 100
    5 x 90

    tricep with cable machine
    10 x 80
    10 x 80
    10 x 70

    cable row

    10 x 60
    10 x 60
    10 x 60

    flies with dual cable cross
    10 x 17.5 on each side
    10 x 15
    10 x 15

    Shrugs
    10 x 45(each side)
    10 x 45
    10 x 45

    + abs
     
    Last edited: Jun 6, 2008
  6. tickles

    tickles OT Supporter

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    6/4
    no gym

    6/5

    squat
    5 x 45
    5 x 115
    5 x 135
    5 x 145
    5 x 135
    5 x 135
    5 x 115

    seated calf raises
    5 x 45
    10 x 90
    10 x 115
    10 x 90

    deadlift

    5 x 115
    5 x 135
    5 x 155
    5 x 155
    5 x 155
    5 x 135

    dips
    3 x 10 x bw

    seated db curl
    10 x 20
    5 x 20
    10 x 17.5
    10 x 17.5

    + abs
    + 15 mins swimming
     
  7. tickles

    tickles OT Supporter

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    6/6

    total gym time: 2.5 hours wtf??

    weights felt heavier than usual. I am blaming it on swimming the day before again. (for bench).
    bench
    5 x 45
    5 x 95
    3 x 125
    2 x 115
    5 x 45
    5 x 40 db
    5 x 95 bb
    5 x 40 db
    5 x 95 bb
    5 x 30 db
    5 x 95 bb
    5 x 30 db
    5 x 95 bb

    assisted chin up
    5 x 80
    5 x 65
    5 x 65
    5 x 65
    5 x 80

    cable row
    10 x 70
    10 x 70
    10 x 70

    seated db military press
    5 x 30
    5 x 35
    5 x 35
    5 x 35
    5 x 35
    5 x 27.5

    Ezbar curls
    10 x 45
    10 x 45
    5 x 45
    5 x 45

    overhead cable tricep
    10 x 80
    10 x 80
    10 x 70

    flies with dual cable cross
    10 x 17.5 on each side
    10 x 15
    10 x 15

    + abs
    + swimming
     
    Last edited: Jun 7, 2008
  8. kit99bar

    kit99bar USPA Class 2, weak, old man!

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  9. tickles

    tickles OT Supporter

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  10. tickles

    tickles OT Supporter

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    6/7
    no gym

    6/8
    bb bench
    5 x 45
    5 x 75
    5 x 85
    5 x 95
    5 x 105
    5 x 120
    pretty easy. good start!

    bb row
    5 x 45
    5 x 55
    5 x 65
    5 x 70
    5 x 75

    palms out or palms in?

    squat
    5 x 45

    5 x 95
    5 x 110
    5 x 125
    5 x 140
    5 x 155

    seated db curls
    3 x 10 x 17.5

    EZbar tricep extension
    3 x 10 x 45

    flies with dual cable cross
    10 x 17.5
    10 x 17.5
    5 x 17.5(failure)
    5 x 15

    + abs
    + swimming
     
  11. grimstone

    grimstone magic murda bag OT Supporter

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    its a really good program also make sure you read all the site not just the program.
     
  12. tickles

    tickles OT Supporter

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    6/9
    no gym

    I want to make sure I dont overwork. Been spending too much time at the gym
     
  13. tickles

    tickles OT Supporter

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    6/10

    incline bb bench
    5 x 45

    5 x 65
    5 x 75
    5 x 85
    5 x 95

    Squat
    5 x 45

    5 x 95
    5 x 110
    5 x 125
    5 x 125

    deadlift
    5 x 110
    5 x 125
    5 x 140
    5 x 155

    seated db military press
    5 x 30

    5 x 35
    5 x 35
    5 x 35
    5 x 35
    5 x 30

    assisted chip ups
    5 x 80
    5 x 65
    5 x 65
    5 x 65
    5 x 65

    dips
    3 x 10 x bw+10

    decline bb bench
    2 x 8 x 95

    + abs
    + swimming
     
    Last edited: Jun 12, 2008
  14. tickles

    tickles OT Supporter

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    6/11
    box jump
    3 x 10

    depth jump
    3 x 10

    overhead med ball throws
    3 x 10

    + basketball


    6/12

    bb bench

    5 x 45

    5 x 75
    5 x 85
    5 x 95
    3 x 125
    8 x 95

    squat
    5 x 45

    5 x 85
    5 x 100
    5 x 115
    3 x 145
    8 x 115

    bb row
    5 x 45

    5 x 65
    5 x 75
    5 x 80
    8 x 95
    3 x 80
    I fucked up the weights.

    seated db military press
    5 x 30

    5 x 35
    5 x 35
    5 x 37.5
    5 x 37.5
    3 x 32.5

    lat pull
    1 x 10 x 90
    2 x 10 x 105

    dips
    3 x 10 x bw+15

    bb incline bench
    5 x 95
    5 x 100
    5 x 100

    EZbar curls
    3 x 10 x 45

    flies with dual cable cross
    10 x 17.5
    10 x 17.5
    10 x 15

    + abs
    + swimming
     
  15. tickles

    tickles OT Supporter

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    I messed up my (6/8)first day's squats weights. I wrote down what weights i needed but I accidentally used the weights from deadlift for squats.
     
  16. tickles

    tickles OT Supporter

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    6/12
    no gym
     
  17. tickles

    tickles OT Supporter

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    6/13

    bb bench
    5 x 45
    5 x 80
    5 x 90
    5 x 105
    5 x 115
    5 x 125

    squats
    5 x 45
    5 x 90
    5 x 110
    5 x 125
    5 x 140
    5 x 155

    bb row
    5 x 50
    5 x 60
    5 x 70
    5 x 80
    5 x 90

    Dips
    3 x 10 x bw+15

    forgot other stuff

    6/14
    no gym

    6/15

    bb bench
    5 x 45
    5 x 80
    5 x 90
    5 x 105
    5 x 115
    5 x 125 (failure on last one)

    squats
    5 x 45
    5 x 90
    5 x 110
    5 x 125
    5 x 140
    5 x 155

    6/16

    incline bb bench
    5 x 45
    5 x 95
    5 x 105
    5 x 105
    5 x 110 (PR) had spotter
    5 x 110
    5 x 105

    seated military press

    5 x 35
    5 x 37.5
    5 x 37.5
    5 x 37.5
    5 x 37.5

    seated db curls
    3 x 10 x 17.5

    tricep extension cable machine
    3 x 10 x 80

    cable row
    5 x 105
    5 x 105
    5 x 90
    5 x 90
    5 x 90

    assisted pullups
    5 x 50
    5 x 65
    5 x 65

    + abs
    + swimming
     
  18. tickles

    tickles OT Supporter

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    6/17

    bb bench
    5 x 45
    5 x 95
    5 x 105
    5 x 115
    5 x 125
    5 x 115
    5 x 110
    5 x 105
    5 x 100

    seated calf rasies(while waiting for squat rack)
    10 x 45
    10 x 90
    10 x 105
    10 x 90

    deadlift
    5 x 95
    5 x 115
    5 x 130
    5 x 145
    5 x 165
    5 x 135

    EZbar curls
    10 x 45
    10 x 45
    5 x 45
    5 x 45

    dips
    3 x 10 x bw+15

    shrugs
    3 x 10 x (45 plates on each side)

    + abs
     
  19. tickles

    tickles OT Supporter

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    6/18

    squats
    5 x 95
    5 x 110
    5 x 125
    5 x 140

    bb incline bench
    5 x 45
    5 x 95
    5 x 105
    5 x 110
    5 x 110
    5 x 110
    5 x 45

    seated db military press
    5 x 30
    5 x 37.5
    5 x 37.5
    5 x 37.5
    5 x 37.5
    5 x 30

    dips
    3 x 10 x BW+15

    + abs
    + swimming
     
  20. tickles

    tickles OT Supporter

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    6/19
    no gym

    6/20
    bb bench
    5 x 45
    5 x 75
    5 x 90
    5 x 100
    5 x 125
    10 x 105
    10 x 95

    deadlift
    5 x 125
    5 x 140
    5 x 155
    5 x 170

    seated db curls
    3 x 10 x 17.5

    tricep extension

    10 x 45
    2 x 10 x 50

    + abs
    + swimming
     
    Last edited: Jun 25, 2008
  21. tickles

    tickles OT Supporter

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    6/21

    incline bb bench
    5 x 45
    5 x 95
    5 x 105
    5 x 115(PR)
    5 x 105
    5 x 105
    5 x 95

    seated db military press

    5 x 30
    5 x 40 (PR)
    5 x 40
    5 x 30
    5 x 30

    isolated row macine
    3 x 10 x 45 on each side

    pullups
    2 x bw
    5 x 50 help
    2 x bw
    5 x 65 help

    EZbar curls
    3 x 10 x 45

    dips
    3 x 10 x bw + 15

    shrugs
    3 x 10 x 45 each side

    + abs
     
    Last edited: Jun 25, 2008
  22. tickles

    tickles OT Supporter

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    6/22

    bb bench
    5 x 45
    5 x 95
    5 x 125
    5 x 115
    5 x 115
    5 x 115
    5 x 115
    5 x 95

    squats
    5 x 135
    5 x 135
    5 x 135

    db hammer curls
    3 x 10 x 20

    tricep thing
    3 x 8 x 30

    deltoids machine
    3 x 10 x 30

    + abs
    + swimming

    Tomorrow is max squat day.
     
    Last edited: Jun 25, 2008
  23. tickles

    tickles OT Supporter

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    6/23

    squats
    5 x 45
    5 x 100
    5 x 115
    5 x 130
    3 x 160 (PR)
    8 x 135

    seated calf rasies
    10 x 45
    10 x 90
    10 x 105
    10 x 90

    seated left curls machine
    10 x 70
    10 x 100
    10 x 80

    leg extension
    3 x 10 x 120

    calf extension
    10 x 100
    10 x 140
    10 x 160
    5 x 200

    + abs
    + swimming (half a mile with rest every 50m)
     
  24. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Why are you doing shit like that?

    You're not following the regular 5x5 right? Because I don't think it calls for those dropsets (I think that's what you're trying to accomplish?) at the end of your sets.
     
  25. NUDES

    NUDES New Member

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    i dont think he has to worry about adding a single drop set ruining his workout.
     

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