my first diary...5x5

P

Proteinboy

2
tomorrow im ganna do my first workout on the 5x5. I want to thank evolution for suggesting this program to me along with the support and directing of jenn, potentialphreak, jungle, and lv. Thanks to cynic and others too. It means a lot that u guys strive to help me :eek: .

i will report how i feel after the w/o and how it went. i will post weight gains every week and i will report when i cheat on my "diet".

for tomorrow's sake i will list what i am going to do tomorrow today so that when tomorrow comes, il know what to do in my mind.

Sunday:
Squats: warm up with 30lbx5reps, 45lbx5reps, 60lbx2reps, 75lbx1reps, then start with 90lbs try to do 5x5
Benching: warm up with 35x5, 45x3, 55x2, 65x1 then try 75lbs 5x5
Rows: warm up with 30x5, 40x3, 50x2, 60x1 then try 70 lbs 5x5

these are my next two workout days and what i will be doing.
Weds: Squats, Military Presses, Deadlifts, Chins
Saturday: Squats, Benching, Rows

any comments/critisism is welcome. :eek:
 
whats your diet look like?
 
in terms of macronutrients; i eat around 150 g protein, at least 200 carbs, and anywhere from 50-100 g healthy fats. i dont really count my cals but i have to be getting more than 2244(the amount to maintain my weight)

i eat very often, usually 8-15 snack/meals a day. i eat only whole grains, a lot of dairy(cottage cheese and milk mostly), brocolli everyday, fish, lean meat, more than a gallon water a day ect ect. Im pretty sure my diet is stable.

if you want me to tell you all i ate today, just ask i have all the time in the world to explain anything to u guys.
 
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You should step up the calories to about 3200 then work up from there. As you gain weight maintanance will become more so if you start eating more now then it is going to be far more efficient in the future when it comes to another caloric increase.
 
i think i am eating that much tho

i have made a descision: i will count my calories tomorrow and tomorrow only and whatever it adds up to i will add cals if needed. i will then eat similar meals in terms of cals every day to make sure i get enough cals
 
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theenforcer1 said:
yeah, give me a breakdown of what you ate today.
Click to expand...
okay, here it goes:
breakfast 11:00 am (just woke up) had a homemade protein oatmeal bar: 300 cals 20 pro, 30 carbs, 11 good fat from pnut butter

lunch:12:30 pm lean steak put in between bread like a sandwhich w/onions @300 cals, 27 pro, 20 carbs, 7 fat

snack: 1:30pm 9 tbs cottage cheese w/2tbs wheat germ, 1tbs pnuts, 2 tbs organic rice pudding: @350 cals, at least 30 protein, 10 carbs, 3-5 fat

snack: 3:00pm: protein pudding(home made) @350 cals, 30 protein, 35 carbs, 8 good fat

dinner5:00: tilepia taco: consists of 2 tilepia fillets, 3 tbs ground beef, 2 tbs refried beans in a large whole grain tortilla. cals: at least 300 at least 50 pro, @20 carbs, more than 5 fat.

just now7:30: 1 piece whole grain bread w/ 1tbs pnut butter w/2.5tbs cottage cheese at least 200 cals, at least 13 protein, @18 carbs, @8 g fat

9:00: 3 large slices lean turkey meat wrapped over a cheese stick at least 130 cals, at least 15 protein, 2 carbs, 7 fat

10:00: 9 tbs cottage cheese with 1 tbs yogurt, 2tbs wheat germ around 300 cals, at least 30 protein, @7 carbs, 3-5 fat.

12:15: 1 glass milk, some more turkey around 130 cals, 15 protein, around 13 carbs, 1 fat

3:00am: 1 glass milk 90 cals, 9 protein, 13 carbs, 0 fat

thats all for today. If i accidentally wake up again, i will drink another glass. I usually eat like a beast on days i work out so il post tomorrow after the w/o. :eek:
 
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oh yea i forgot; i drank 1.5 gallons of water today (im on my 7th liter) and ate a good amount of brocolli b4 dinner w/salad dressing. I also drank 2 glasses skim milk spread through the day (should i change to 1% or whole instead of skim?)

lol i dont have problems putting on weight either so dont think im an ectomorph plz.

i dont know if i should post my b4 pictures here and then update every 4 weeks or if i should do that in the photo gallery...
 
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Looks like a good plan man, make sure your form is in check for everything - especially the deadlifts, I've seen a lot of guys with awful form on the deadlifts.

It may help to open an account on something like

it's free, and you can see exactly what you ate, all of the numbers and percentages of everything.
 
7/16

pre workout thoughts
I just ate 2 healthy homemade protein bars for pre workout. I cheated by having a cup of choco milk contains 8 fat, 26 sugar, 12 protein. in about an hour i will lift. I feel normal; not pumped not tired. I slept well. I will start to stretch momentarily. "damn i dont want to stretch."

today's w/o:
Squats: warm up with 30lbx5reps, 45lbx5reps, 60lbx2reps, 75lbx1reps, then start with 90lbs try to do 5x5
Benching: warm up with 35x5, 45x3, 55x2, 65x1 then try 75lbs 5x5
Rows: warm up with 30x5, 40x3, 50x2, 60x1 then try 70 lbs 5x5
Calves: no warm up; do 70lbs 15x2

post w/o meal:
1/2 METRX BIG 100 BAR(12 protein, 12 sugar, 150 cals, 26 carbs, 2 fat) 1 cup milk, 1 can tuna mixed with a lot of brown rice. 3 cups home made protein drink.
TOTAL: 70 protein, at least 700 calories, at least 80 carbs, @13 fat (from eggs in drink.)

post w/o thoughts:
i added calves to the end simply b/c they need serios work.
I have completed my w/o in about an hour. squats were easy; i completed 5x5(i think i have form down). Bench was more difficult; i did 3 sets of five but the last two sets i could only do 3 reps. I will keep weight the same next w/o. Rowing was not difficult but i could not complete five sets of five. I did the same sets/reps as benching.

After the w/o i did not feel tired at all; i was energised(this w/o program is much easier than hgm phase one b/c i am not doing triads anymore.) I rested for 1-2 minutes between each set. I wish somehow i could make this w/o harder.......


again; i am open to comments - or +
 
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7/17

not sore at all except from squats a little. Workout may have been too easy. cant wait till next w/o when i get to do chinups. i will add abs at the end of that w/o instead of calves. I will work on speeding up the "exploding" concentric part of my w/o while slowing down the eccentric part in order to stimulate both fast twitch and slow twitch fiber.

hey anyone; am i supposed to "ramp" weight at all in between sets?
 
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i am wondering if i should work out today; will it hinder me or should i wait 1 more day b/c i am beginning? i have already rested 48 hours. plz comment.
 
7/18 -workout day

pre w/o thoughts:
lets just do this! i feel great! gra!

actual w/o: my bar is around 7 lbs and i did not include that in my weights ex: in reality, i squatted 97 lbs, but i put 90lbs.

Chins body weight: 1x5, 1x3, 1x1, 1x5negatives, 1x5negatives

Squats 90 lbs: 5setsx5reps all completed =)

Military Presses 45lbs: 1setx5reps, 1x5, 1x4,1x3,1x4

Deadlifts 80lbs: 5x5 all completed =)

post w/o meal:
2 scoops unflavored whey in 2.5 cups milk w/3 tbs milo(milkshake powder); then 1 piece whole grain bread w/1tbs pnutbutter w/1 large bananna cut into slices on top w/1.5tbs honey on that:D(it tasted really good). total: @800 cals, about 55 protein, about 70 carbs, 12 fat(most from pnutbutter). yes i am trying to eat big =). i will have a fairly large ppwo meal also.

post w/o thoughts:
I feel tired after w/o because of the squats and deadlifts; the majority of the sweat on my body was on my legs and glutes. those were the hardest. chins were easiest even though i could not complete 5x5(not even close). Military presses were fairly challenging. I feel good about my performance. My chinups need work but i will get better.

i will now go and weigh myself; it has been about 1.5 weeks since last weigh in i was 130 last time...i estimate i gained 10 lbs. no joke.

weight is in-current weight: 137 lbs +7 lbs in 1.5 weeks is highly unlikely it is probably water weight since i drank 1/2 gallon of water and that post w/o meal before i weighed in. still it is a gain =)

comments and critisism are welcome
 
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7/21

w/o day

actual w/o:
Saturday:

Squats 95lbs-warm up with 45lbsx5reps then 100lbsx1rep try 5x5 95lbs; not all completed

Benching 75lbs- warm up with 50lbsx5, then 80lbsx1rep then 5x5 with 75lbs; all completed

Rows 70lbs-warm up with 30lbsx5 then try 75x1 then 5x5 70lbs; not all compl.

post w/o meal/thoughts:
w/o was challenging and i sweat a lot. squats went well on my new squat rack(a work bench and a dolly). i actaully added some russian twists and calves at the end because i try to work them at least 1 time/week. post w/o i feel good and i had 2 scoops whey with tons of carbs(dont want to go in detail this time). it was good...

i will have pic updates soon
 
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7/23

w/o day

actual w/o:
teusday:

Squats 95lbs-warm up with 45lbsx5reps then 100lbsx1rep try 5x5 95lbs-completed

Chins-1x5reps 1x4 reps 1x2 reps then 2x10 negatives

Deadlifts 65lbs- 5x5 too easily completed

Mil. Press 45lbs- 5x5 completed

post w/o meal/thoughts:
w/o was challenging again and i sweat a lot. I just added in deadlifts so i did low weight to get the hang of it. Chinup performace is improving very noticably : ). I will up the weight for all exercises next time. I had the usual post w/o meal: 2 whey, bunch of carbs/fat/pro. i will have pic updates soon...
 
7/26

w/o day

actual w/o:
teusday:

Squats 100lbs- 5x5 100lbs-completed

bent over rows-75lbs-incomplete

bench press 80lbs-incomplete

abs&calves-good

post w/o meal/thoughts:
whats left to say? i did the same thing and had fun.
 
I should have said something before but I forgot about it..how long have you been doing the 5x5? Do you know the first two or three weeks are supposed to be easy? I noticed that on your very first workout you hit failure after your 3rd set of benches.

You are supposed to put your current lifts at week three, then weeks 1 and 2 are supposed to be a smaller % of that, something like 80% and 90%, then hit current pr's again...then start increasing weight. If you just start off the program using current pr's and trying to increase, the program won't work.

There's an old journal somewhere on here titled abear's 5x5, you should check it out, good luck
 
$hit! wtfudge! why the hell wont it work what the *uck! It didnt say anywhere to start easy when i read it!

what the hell should i do now...this sux serios @ss. just when i thought i had a fukin solid program i screwed it up already. i dont understand anything damit.

btw: i found abear's journal and i dont understand what the hell he is doing(not that he is doing it wrong, im just confused). he all of a sudden started doing 3x3 and sometimes he does 1x5 and all this stuff...what the hell.
 
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