mrRuckus' 5x5 madcow/bill starr journal

[mrRuckus]

Weight: 184 lbs

Monday Aug 7 2006

Squat 115, 145, 175, 200, 230
Bench 90, 115, 140, 160, 185
Row 80, 115, 120, 140, 160
Hyperextensions 40x12, 40x10
Ab machine 45x8, 45x8

I was kind of wobbly at 230 lbs on friday for 3 reps. But I pumped out 5 of the same weight easily today. I could've done 6 or 7 if i had to! I don't know if i just adapted that quickly or 2 days of rest over the weekend works that well. Maybe both!

I looked in the mirror last night while brushing my teeth and i really don't like my gut at all. I just know there's some good stuff under there... I've had a six pack before so it just kinda irks me extra knowing i could be better. But alas, i must suffer with some fat for now and suffer my lumps and build more muscle and gosh no i'm not as hot as i could be before I can chisel down to being pretty

It's kinda annoying when i see girls ogling scrawny little guys with six packs. What's the attraction? I used to be one of those (144 lbs about 3 years ago). I think i'd rather suffer through a bit of a fatty period so when i go back to having a sixer i won't look emaciated and like a stiff breeze will carry me away like they do. It's easy to be skinny anyway and i'd rather feel proud that i really accomplished something through hard work rather than just being a skinny cardio fiend trying to impress girls with biceps and abs (beach muscles). Anyone can sleepwalk the treadmill a couple days a week.

I've always been a fan of Jerome Bettis type running backs who just power over people (with a little nifty footwork added in) instead of little fairy guys that prance around =p

 

[mrRuckus]

Wednesday August 9, 2006

Squats
115, 145, 175, 175

Military Presses
65, 80, 95, 105

Deadlifts
165, 200, 230, 265

 

[mrRuckus]

Whooooa i'm sore today. Upper back and shoulders are pretty uncomfortable and i can't help but fidget at my desk and roll my head around. My quads are asking "are you really going to make me lift 237.5 lbs today? You bastard." Then i'm like "yea ***** if you don't stop whinin i'll make it 240."

I think i stayed out too late last night =/ Why is it that some hot girl waits for me to be going out the door to finally work up the nerve to come talk to me? "ack he's leaving!" Just goes back to the saying of "s/he who hesitates, masturbates"

5 hours till workout. *gulp*

Caffeine just started kickin in! weeeeeeeeee!

I'd just thought i'd mention that i hate hyperextensions. I'd rather do a heavy deadlift anyday over the burning in my back on the 12th rep of a hyper.

 

[mrRuckus]

Ok I was pretty off base with my last post. I went into the gym and KILLED everything. Bench was no problem at all i could've done two more at least if i had to. Squats were the same way and i went up by 7.5 lbs (!) The weights actually feel lighter the heavier they get!

Fri, Aug 11, 2006
End of Week 6

Weight today = 186 lbs

Squats
115, 145, 175, 202.5, 237.5x3, 175x8

Bench
92.5, 115, 140, 160, 190x3, 137.5x8

Row
80, 100, 120, 140, 165x3, 120x8

Dips
(BW+40) x 8,4,4 (straight sets. 1 min rest)

BB Curl
85x5, 75x6, 75x4


Today is the first day I remember my biceps being sore in a long while.

 

[mrRuckus]

Week 7
Monday Aug 14, 2006

Squat
120, 145, 180, 210, 240

Bench
95, 120, 140, 165, 190x3, 190x5

Row
85, 105, 125, 145, 165

Hypers
45x10, 45x10

Ab machine
50x10, 50x10, 50x7


My gym's AC is pretty screwed up and i was extra sweaty on this day. My hands were sweating and kept slipping further out on my bench and it totally screwed with my lift. I ran out to my car and got some gloves (no chalk available) and came back in and was able to easily get my 5 reps out after the failed 3 repper. It definitely wasn't a "true" fail since I got my 5 out the next time without my fingers sliding all over the bar...especially since it was on a 6th set that would have my chest more tired.

I was too lazy to go back to my car to get my 1.25 lb plates so i bumped up my squats by 2.5 lbs. hehe. My legs felt not 100% but i saw spots and pumped out 5 at 240. Success! I saw spots in between. eek. The hardest part about squats is that halfway up the squat my back has a little ache.. like the bar is pressing so hard down on my spine all the way through. My arch is maintained throughout though.

I plan on getting that "starting strength" book to make sure i do everything with perfect form.

 

[mrRuckus]

Wednesday August 16, 2006

Squat
120, 150, 180, 180

Military Press
70, 82.5, 97.5, 107.5

Deadlift
165, 200, 240, 272.5

Pullups
bw x 6, bw x 5

All pretty easy.

 

[mrRuckus]

Friday August 18, 2006

Squats
120, 150, 210, 243x3, 180x8

Bench
95, 120, 140, 165, 195x3, 140x8

Row
85, 105, 125, 145, 167.5x3, 125x8

Dips
BW+40 x 6, BW+40 x 4

DB Pullover
65x6

BB Curl
75x7, 75x6, 75x5

 

[mrRuckus]

Week 8
Monday Aug 21, 2006

Body weight = 189 lbs!

Squats
120x5, 185x5, 185x5, 215x5, 242.5x5

Bench
95, 120, 155, 175, 195

Pendlay Row
95, 120, 135, 155, 167.5

Hypers
45x10, 45x10

Ab Machine
55x10, 55x10, 55x5

 

[mrRuckus]

Wednesday Aug 23 2006
Squats
120, 152.5, 185, 185

Standing Press
70, 82.5, 97.5, 110

Deadlifts
175, 210, 245, 272.5, 277.5x5

Decline Situps
45x8, 45x8, 45x8

Decline situps i stopped doing before because they really hurt my back.. I decided to try them again.. i don't know what it was, the hypers or the increasing deadlift or the new stability i'm finding from doing a standing overhead press, but they felt great. They were really easy and there was no pain! So i'm going to be doing decline situps one day and the ab crunch machine the other day for now.

I was dumb on my deadlifts and put 272.5 lbs for my 4th set, which i think is what i did last week. So though i really didn't want to add the extra volume i went ahead and did a 5th set at the proper weight (277.5) just to have the weight increase. I was fine for it though. I feel really strong on them like i can just keep on increasing it for a long time to come.

 

[mrRuckus]

Friday August 25, 2006

Weight is now 190 lbs

Squat
120, 152.5, 185, 212.5, 250x3, 185x8

Bench
97.5, 122.5, 145, 170, 200x3, 145x8

Pendlay Row
85, 105, 125, 147.5, 172.5x3, 125x8

Dips
(BW+40)x8, (BW+40)x6

Bent Arm DB Pullover
65x8

BB Curl
75x6, 75x5, 75x6

 

[mrRuckus]

Week 9

Monday, August 28, 2006

BW = 191 lbs

Squats
125, 155, 187.5, 217.5, 250

Bench
100, 125, 150, 175, 200

Row
85, 110, 130, 150, 172.5

Hypers
47.5 x 10, 47.5 x 10, 47.5 x 10

Decline Abs
50x8, 50x8, 50x8


I've been doing squats without shoes the past 3 or 4 workouts. They're easier this way. I feel much more stable.

I received Mark Rippetoe's "Starting Strength" yesterday and i started reading it today to make sure i'm doing the lifts properly... and yep he mentions in there not to wear normal tennis shoes to squat. The cushioning in the heel absorbs some of the power you're pushing with and throws off stability... of course, he wants us to buy weightlifting shoes... eh, maybe someday. Me in my socks seems to work.. afterall, what better way to support yourself than your feet made to do exactly that?

My 'girlfriend' txted me today and was like "you have such big strong arms"
(paraphrased)
I said "no i don't"
her: yes you do
me: nope
her: what is big to you?
me: when they look like my legs
her: that's disgusting
...minutes later...
her: is that really want you want?

haha.

 

[mrRuckus]

Wednesday Aug 30, 2006

Squats
125, 155, 187.5, 187.5

Press
70, 85, 100, 112.5

Deadlifts
175, 212.5, 247.5, 282.5

Closegrip Pullups (palms out)
BWx5, BWx3

Ab Machine
60x8, 60x8


Didn't get enough sleep last night.

 

[mrRuckus]

Saturday Sept 2, 2006

Tropical Depression Ernesto kicked our ass so i didn't get to go to the gym on Friday.


Squats
125, 155, 187.5, 217.5, 255x3, 187.5x8

Bench
100, 125, 150, 172.5, 205x3, 150x8

Row
85, 107.5, 130, 150, 177.5 x 3, 127.5 x 8

Dips
(BW+40) x 8, (BW+40) x 5


I did dips chest style today.

 

[Bling]

Props so far dude. You sound like you're doing much better.

 

[mrRuckus]

My monday workout sucked. I did squats and bench and i couldn't do more than saturday. Not enough rest. I didn't even bother with rows. Stupid storm wrecked everything. Squats MAY need a reset back 2 weeks or so if friday doesn't work out.

Wednesday Sept 6 2006

Squat
127.5, 160, 192.5, 192.5

Press
72.5, 87.5, 102.5, 115

Deadlift
185, 220, 255, 290

Closegrip Pullups
BWx6, BWx5

Decline Situps
55x8, 55x8

Deadlifts are my *****. As the weight goes up they actually feel easier. At this point I really don't see this lift stalling any time soon. The hardest part is the grip but i force myself to go double overhand for the first 3 sets. It's realllly hard to hold it for 5 on the 3rd set. Then I use straps for the 4th. I don't like using one hand reversed.

I'm trying to perfect my press form. I read the Press chapter in Starting Strength before my workout yesterday. Hopefully I get that sorted.

I weighed myself pre-workout at 198 lbs (with shoes on). WTF! Afterwards i weighed 189 (with shoes off). I really don't see how i sweated off that many pounds and shoes can't weigh more than 2 lbs, can they?

I kept track of my diet for a few days. I'm getting 3500-4200 or so calories a day and i'm getting around 400g in protein. I don't eat very many carbs on nonworkout days. I eat carbs for breakfast nearly always though. Workout days have the most calories mostly because of the pre and post workout shakes.

Chicken, oats, olive oil, ground flaxseed, ground beef, fish oil and peanut butter are what i have everyday. Bananas are my main fruit. I'm trying to get more vegetables in me lately. Mostly broccoli and sometimes "mixed vegetables." I have frozen spinach too but i'm not quite sure how to fit that into any meals. I've been eating yogurt because i bought a bunch on sale. Don't think i'll keep eating that so much when it's gone.

Sometimes i hit the chinese buffet (broccoli and fish and general tso's chicken) Mexican food with the girl usually happens every other week or so.

To heck with it; i'm going to post a typical workout food day lately.

Breastfast:
~8oz chicken breast
Scoop whey
Cup of oats

~8oz Meatloaf
Scoop whey
1 Tablespoon olive oil
6 tablespoons ground flaxseeds mixed in my drink

Meal before workout:
~8oz chicken breast
Scoop whey
cup of oats (300 kcal)

Pre-workout:
tablespoon gatorade powder (13g carbs)
scoop whey

Post-workout:
4 tablespoons gatorade powder (52g carbs)
2 scoops whey

Post-Post workout
Can of tuna in water
Cup of whole wheat spaghetti
6oz yogurt (maybe some skim milk instead of or in addition to)

Just another meal:
5 Large Eggs Scrambled WHOLE. Olive oil used for non-stick purposes in pan.
Scoop whey


Before bed:
scoop whey, scoop calcium caseinate
20 calories from 2 fish oil capsules
MAYBE a can of tuna in oil if i don't feel i've eaten enough

 

[mrRuckus]

Props so far dude. You sound like you're doing much better.

Thanks. Much better than what?

 

[Warboss Alex]

I agree with Bling, your squat and deadlift seem to be improving nicely.

205x3 on the bench is sweet too. Keep it up.

 

[mrRuckus]

I agree with Bling, your squat and deadlift seem to be improving nicely.

205x3 on the bench is sweet too. Keep it up.

Thanks. I think i'm slowing down except for deadlifts though.

We'll see how i do with bench and squats and rows today. Rows are getting hard. It's difficult to struggle to complete a row since you're pulling it up and you either get the lift or not most of the time. It's not like a bench where you might get stuck and can get a second wind and push through it.

Going for squat 260x3 and bench 210x3 tonite! Hmm those numbers seem too close together. I'm scared of squats.. especially from the hole. I think my hamstrings are lagging a bit.

 

[Warboss Alex]

I think my hamstrings are lagging a bit.

Widen your squat stance; hit those hypers hard and rotate them with glute ham raises.

 

[mrRuckus]

Haha nevermind I kicked their ass. I think they just needed a little rest and since i barely did any monday they were great today and i easily did 3. I coulda done 4 and maybe a 5th at 260. Hmm now that i think about it i didn't do hypers monday either so that's extra rest for the hams there.

Anyway now my legs feel great. My knees were getting kinda sore before and even that went away. I was pain free walking up stairs! You know what... I did like 10-15 min of sprint work on an incline twice this week and now my legs feel BETTER than normal? Hmm.

Friday Sept 8 2006

BW=193 lbs

Squat
127.5, 160, 192.5, 225, 260x3, 192.5x8

Bench
102.5, 127.5, 152.5, 182.5, 210x3, 152.5

Row
90, 110, 132.5, 155, 180x3, 132.5x8

Dips
(BW+40) x 10, (BW+40) x 10

BB Curl
75x8, 75x6

Everything was easy. Surprise.