Shawn's Starting 5x5

[xshawnxearthx]

Pull week 4

10 minute bike warmup, 3.29 miles DL: 5x195, 5x245, 5x285, 5x315, 5x335
Chins to 25: 6x5x5x5x5
Db Row: 6x90, 6x95, 6x100
Incline curls: 10x35, 6x40, 6x40

Hit 100 balls at the batting cages.


Notes: Felt really god this week. Chins are getting better. Since I did 5 across, I'm going to lower the resistance a little bit, and instead of 2 wraps, i'll do one and work it up. I also changed my db row a little bit. Instead of being completely bent over, I saw a video online where the guy supported himself on the back on an incline bench, so you're not just supporting yourself with your lower back. Still felt strong and I can't wait to move up to 105lb db's since I have NEVER gone that heavy.

[xshawnxearthx]

Week 5 push

Protein: 358.1 grams
Calories after lifting: 2512

Warmup: 10 minutes on recumbent bike, 3.04 miles.

Db BP: 10x55, 6x65, 3x75, 1x85 6x100, 4x105, 3x105
OHP: 10xbar weight, 4x120, 5x120, 5x120
Dips: 6x6x5
Triceps PD: 10x90, 8x95, 6x95

Notes: decided that I really need to start upping my intake of protein to get bigger. Still trying to stay at a good number calorie wise and still get in enough protein. Going to try and hit 1gram per lb of body weight and note protein and calories per lift day. I'll hopefully still cut fat, but gain muscle. Once I can do 8 per set, I think I'm going to add weight either via a belt or maybe add the length of chain they have there. Maybe I'll shoot for dips to 25, and see where I am. THen add the chains and work back up to 25. I really like how I feel after doing triceps. My arms felt particularly large today. i think a lot had to do with protein. I'm also going to work in overhead triceps press with the rope and pulley as an alternate to pushdowns.

[xshawnxearthx]

Week 5 Legs

Protein:268 grams
Calories(total): 2267

10 minute bike warmup: 3.01 miles

Squat: 10xbar weight, 6x135, 3x185, 1x225, 6x260, 4x265(pr), 4x265(pr)
Squats @ 50%: [email protected]
Leg Curl: 6x265, 6x270, 4x275
Calf Raise: 10x230, 10x240, 10x240

Farmer's Walk: 4x110, 4x110, 2x110

Chins: 3x3x2x2

Notes: chins are getting stronger. Figured I would do them whenever I can to add in volume. First time I ever squatted 4x265. I've gone higher with ORM, but never reps. Highest I had gotten to date was 4x260 and that was last year this time. After a year of docking around, I'm back.

[xshawnxearthx]

Week 5 pull

Protein(so far today): 150 grams
Calories: 1164

Warmup: 10 minute bike ride, 3.24 miles

Squat: 5x135, 5x205, 5x255, 5x295, 5x325, 5x345
Chins:non assisted, 3, 2, 2, Assisted: 5x4x4
DB Row: 6x100, 6x105(pr), 6x110(pr)
DB Curls: 10x35, 8x40, 6x45

Took an 18 minute bike ride. 4.5 miles.

Hit 100 balls at the batting cages

Notes: Added another warm up set to DL. Felt really good. Chins felt good. Decided to try some un-assisted ones to start off, which worked out ok. I also took one wrap off the assisted band so it was less resistance.

[xshawnxearthx]

Week 6 push

Protein: 175 g before
CALORIES: 1479

10 minute bike warm up, 3.29 miles

DB BP: 10x60, 6x70, 3x80, 1x90, 4x105, 3x105, 4x105
OHP: 10xbw, 4x120, 5x120, 4x120
Dips to 25: 5,6,5,5,4
Triceps PD: 10x95, 6x100, 6x100

Notes: Need to change out OHP for a few weeks with something else. Also need to change up main triceps movement. Will probably start adding weights to the dips.

[xshawnxearthx]

Squat week 6

Protein before: 220
Calories: 2000

10 minute bike warmup, 3.14 miles


Squats: 10xbar weight, 6x135, 3x185, 1x225, 6x265, 4x270, 4x270(pr)
Squats @ 50%: 10x135, 2x135, 10x135, 10x135, 10x135
Leg Curl: 6x265, 6x270, 5x270
Calf Raise: 10x240, 10x245, 8x245

Farmers Walks: 4x110, 4x110, 4x110

Notes: Farting like crazy. Thought I crapped myself during my first working set of squats. Thought I did the same during the second set of volume(hence only 2 reps). Worked out much later than usual, but it worked out well.

[xshawnxearthx]

298.2 weigh in this am. Been a bad two weeks.

[xshawnxearthx]

It's been awhile since I've posted anything, so I will try and get it all in.

Back week 6
DL: 5x135, 5x215, 5x265, 5x305, 5x335, 5x355
Chins(unassisted): 2, 3, 3, 3, 2, 5 w/ bands
DB Rows: 6x110, 5x115, 6x115
Curls w/ fat bar: 10x60, 10x70, 6x76

[xshawnxearthx]

Push week 7

Bike warmup, 2.86 miles

DB BP 10x60, 6x70, 3x80, 1x90, 5x105, 4x105, 4x105
Dips to 25: 5x5x5x5x5
Lateral/side raise super sets: 6x25 x 2, 6x30 x 2, 6x35 2 x
Seated Triceps Press: 10x250, 6x260, 6x260

[xshawnxearthx]

Legs week 7

Bike warmup: 3.30 miles

Squats: 10x bar weight, 6x135, 3x185, 1x225, 6x270, 4x275, 4x275
Squats @ 50%: 5x10x135
SLDL: 10x135, 6x185, 6x225
Shrugs: 10x225, 7x275, 10x275

[xshawnxearthx]

Pull week 7

Bike warmup: 3.14

Chins: 6xtw, 5xdw, 4xsw, 2xbw, 4xsw, 3xsw, 4xsw
Db Rows: 6x110, 4x120, 6x120
DL: 5x135, 3x225, 4x355, 4x355
curls: 10x40, 7x45, 5x50

Hit 100balls at the cages

Notes: this week I decided to open with chins and do less volume on reads. Big mistake.

[xshawnxearthx]

Week 8 Push

DB BP: 10x65, 6x75, 3x85, 1x95, 3x105, 4x100, 4x100
Dips to 25: 5x5x5x4x4
Lateral Raises: 6x35, 5x40, 6x40
Seated Triceps Press: 12x250, 9x255, 6x255
Fat Grip Triceps PD: 12x70, 10x80

Notes: Another Effed up session. I just wasn't feeling it. Just going to stick with Triceps PD for that movement.

[xshawnxearthx]

Legs week 8

Bike warmup: 3.00

Squats 10xbw, 6x135, 3x185, 1x225, 6x275, 4x280, 4x280
[email protected]%: 5x10x140
Leg Curls: 5x5x260

Decline Situps: 1x20, 1x12

Notes: decided that this will be my leg day for awhile. I need to add farmers walks back into it, but as far as the rest of it goes, I'm pretty happy. Trying to incorporate the Boring But Big template into my lifting, i.e., doing my main lift(max to style) and then do a volume set of 5x10 followed by auxiliary movement, 5x5.

[xshawnxearthx]

Week 8 pull

2.84 miles bike ride

Deadlifts: 5x135, 5x190, 5x245, 5x300, 5x355
Chins(single wrap): 5x4x3x4x3
DB Rows: 6x115, 5x120, 6x120
Db Curls: 10x40, 8x45, 8x45

Notes: I Happy with the progress on Pull day. This is how it will look for the time being. I may do the DB rows 5x5, not sure yet.