S20 Workout Journal [Forum Archive]

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S20 Workout Journal

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Posted by: Malley

Na I just enjoy a scrap here and there.

Heck you make it sound like I look small, haha. For the strength I have I really dont think I look all that big. Who knows though. Once I get this cut down maybe I can get ahold of a camera and try to put some pictures on here. That ought to be fun.

Posted by: Archangel

How goes it Brother 20, definatly put some pics up, like to place a face w/ the name my Friend!!!

Posted by: Burner02

how's things, big daddy!

Posted by: Stewart20

Quote:

Originally Posted by Burner02

how's things, big daddy!

doin ok....tired, the baby is a handful, but I can't complain!

I reevaluated my training, AGAIN, over the weekend, and I decided to try the 5x5 again. This time, I am doing it a little differently than last time. This time, I am just going to follow it to a T, and just do the main exercises, with no extra stuff, and I set more manageable starting weights, or so I think. We'll see what happens when week 3 and 4 rolls around, hehe.

Posted by: Stewart20

Feb 5 -- 5x5 Day 1 (Take 2)

Squats
235 x 5 (5 sets)

Bench Press
205 x 5
220 x 5
235 x 5
252.5 x 5
267.5 x 5

Chest Supported Rows (aka T-bar rows)
120 x 5
130 x 5
140 x 5
147.5 x 5
157.5 x 5

Using the chest supported rows instead of pendlay rows to help save my lower back for the barrage of squatting and deadlifting to come. Every little bit helps. the squats were surprisingly tough today, I guess that's what happens when you neglect repping for a while and only do one rep max attempts. Benching and rows felt great.

I really want to make it to the deload weeks, I would love to get to the 3x3s as well.

Posted by: Archangel

Lookin solid my Friend!!! Wishin nothin but the best to you!!!

Posted by: Malley

Stewart so what do you want to do? Lets get a program together and get stronger than hell! Cut is still on, but I cant do the cardio and weights together at this point. I just want to maintain strength. Lets do this!

Posted by: Triple Threat

Posted by: Stewart20

Feb 7 -- 5x5 day 2

Deadlifts
297.5 x 5 (5 sets)

Seated Overhead Press
150 x 5 (5 sets)

Chinups
BW+10 x 5 (5 sets)

BW:223

Posted by: Archangel

Good Stuff my Friend!!!

Posted by: Malley

Damn bw 223! Wow. I am weighing around 210 right now.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Damn bw 223! Wow. I am weighing around 210 right now.

Well, I haven't exactly been cutting lately like you, you know. I have a strange feeling that number might be on the way up in the coming weeks too, the 5x5 stuff is pretty taxing to me, you know I don't like volume, lol, so I am gonna try to counter it by eating my ass off. Of course, the hard part will be to stay away from the total crap food that's out there (aka fast food), but I can't say it will be totally clean either.

Whatever, like I told YM, I adhere to the 10 inch rule....so long as my chest measurement is 10" bigger than my waist measurement, everything is good

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I adhere to the 10 inch rule

That sounds like something a woman would say.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

That sounds like something a woman would say.

there's another joke in there somewhere....just can't quite pull it out....

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

That sounds like something a woman would say.

Ah the joys of selective quoting....

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

just can't quite pull it out....

Do you use that line often?

Posted by: Stewart20

The Selective Quoter strikes again!

Posted by: Archangel

How goes it Brother 20!!! Hope all is well in Sithland!!!

Posted by: Malley

I think my chest will always be atleast 10 inches bigger than my waist or atleast I hope!!! Cutting does suck, but I see softball in the near future and running with those extra pounds os hard on my knees.

Posted by: Stewart20

Quote:

Originally Posted by Archangel

How goes it Brother 20!!! Hope all is well in Sithland!!!

The Empire is doing great, how bout you?

Posted by: yellowmoomba

What's up Mr. 5 x 5 ?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

What's up Mr. 5 x 5 ?

hey Mr amsterdam!

did you order a "Royal with cheese"?? lololol

Posted by: Stewart20

Feb 9 -- 5x5 Week1 Day 3

Squats
135 x 5
185 x 5
205 x 5
225 x 5
255 x 5

Bench Press
247.5 x 5 (5 sets)

Chest Supported rows
145 x 5 (5 sets)

It isn't as glamourous as some of the other workouts around here, but I am sticking with it this time. I am tired of changing routines weekly, this routine has it all, even if it can be monotonous at times, but it is time tested supposedly, so that's that.

Posted by: Triple Threat

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

hey Mr amsterdam!

did you order a "Royal with cheese"?? lololol

Damn.......I should have!!!

Posted by: Bakerboy

Looks tough. How long did that take you, Stewart?
I don't have big enough balls to do a 5 x 5 program.

Posted by: Stewart20

Quote:

Originally Posted by Bakerboy

Looks tough. How long did that take you, Stewart?
I don't have big enough balls to do a 5 x 5 program.

didn't take too long, don't forget it's only the first week....using submaximal weights here, things pick up around the end of week 2. Last time I tried this 5x5 I fizzled out on week 3, probably because I added too many extra exercises. this time I am sticking with the basics.

we'll see how big my balls are around week 3

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Damn.......I should have!!!

did you purchase any good stuff to smoke?? Come on, you had to since it's legal and all

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

did you purchase any good stuff to smoke?? Come on, you had to since it's legal and all

Nope............................

Posted by: Stewart20

Feb 12 -- 5x5 week 2 day 1

Squats
255 x 5 (5 sets)

Bench Press
185 x 5
205 x 5
225 x 5
260 x 5
290 x 5

Chest Supported Rows
90 x 5
110 x 5
130 x 5
150 x 5
172.5 x 5

Posted by: Archangel

Great lookin w/o, Noice #'s tossed about!!!
Where can I find some info on this 5x5 routine???

Posted by: Stewart20

Quote:

Originally Posted by Archangel

Great lookin w/o, Noice #'s tossed about!!!
Where can I find some info on this 5x5 routine???

http://www.geocities.com/elitemadcow...0The%20Program

go to the part that says 5x5 programs.

there are two types on this site he has listed...the intermediate and the advanced. only difference is the advanced is a dual factor program and the intermediate is linear. he (madcow--the guy who wrote those pages) explains the pluses and minuses of both versions.

i am doing the dual factor version currently.

Posted by: Stewart20

Feb 14 -- 5x5 week 2 day 2

deadlifts
322.5 x 5 (5 sets)

seated overhead press
162.5 x 5 (5 sets)

Chinups
BW+32.5 x 5 (5 sets)

Posted by: yellowmoomba

Nice workouts lately.

Did you get much snow?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Nice workouts lately.

Did you get much snow?

eh, nothing like your workouts lately....looks like you turned things up a notch since you got back from Amsterdam....must have been something in the air there huh?

we hardly got any snow, we got pretty much all sleet and freezing rain. when I left work at 4:00, my car was a solid block of ice, took like 30 minutes to get it ready to drive, pain in my ass

. the roads were plowed, but it didn't really help, so there is like a one inch coat of ice on like every road, even the main ones, and it's gonna be really cold here the next few days, so this isn't going anywhere soon

Posted by: yellowmoomba

Since I'm not playing sports I have to release my energy in the weight room.

Bummer about the ice......I worked from home today. Man - I got a lot done!! I planned on driving into the office but the roads were still not clear at 10AM. I'm glad I didn't go in. There was a fatal accident this afternoon (on the route I take to work).

Posted by: Stewart20

Feb 16 -- 5x5 week 2 day 3

Squats
185 x 5
205 x 5
225 x 5
245 x 5
277.5 x 5

Bench Press
270 x 5 (5 sets)

Chest Supported Rows
160 x 5 (5 sets)

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Feb 16 -- 5x5 week 2 day 3

Squats
185 x 5
205 x 5
225 x 5
245 x 5
277.5 x 5

Bench Press
270 x 5 (5 sets)

Chest Supported Rows
160 x 5 (5 sets)

I'm impressed. It's been two weeks and you are still doing the same program.

.........Nice job on the squats

Posted by: Malley

2 weeks and we are both using the same program, now thats unheard of!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I'm impressed. It's been two weeks and you are still doing the same program.

told you I was sticking with it this time....Next week is the beginning of the record weeks, that should be real fun

kill me now

Posted by: Stewart20

Quote:

Originally Posted by Double D

2 weeks and we are both using the same program, now thats unheard of!

I didn;t know you were doing it! Since when?

Posted by: Bakerboy

I have heard so many people rave about this program, but few are able to stick with it. On paper it looks simple but I know it's not. Nice job. How is your energy holding up? That 5th set must be a killer.

Posted by: Archangel

Strong w/o Brother 20!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

told you I was sticking with it this time....Next week is the beginning of the record weeks, that should be real fun

kill me now

Keep it up. Let's see some records.

Posted by: Stewart20

Quote:

Originally Posted by Bakerboy

I have heard so many people rave about this program, but few are able to stick with it. On paper it looks simple but I know it's not. Nice job. How is your energy holding up? That 5th set must be a killer.

that is so true, when you set up the workout on paper, you think you will be fine, but once you get into it, things are really different.

So far, I've been fine energy wise. One of the things is that you really don't keep a set rest period between sets, you just take as long as you need to. So the workout might last an hour and a half, but obviously, most of that is rest time. The goal is to get all the sets and reps, regardless of how long it takes you.

The workouts with the ramp up to the heavy set of 5 isn't bad at all, but the 5x5s are really draining, especially the Wednesday workout where it's all 5x5s, at least the other days are mixed between the 5x5s and the max ramp up sets. If I can make it through week 3, I should make it all the way, we'll see

Posted by: Malley

Yeah but whenever you have those pressing numbers you dont worry about fatiguing, you fight through it and dominate all!

Posted by: Archangel

Lookin Strong my Friend, you'll succeed and finish, have Faith!!!

Posted by: Stewart20

Feb 19 -- 5x5 Week 3 Day 1

Squats
277.5 x 5 (5 sets)

Bench Press
205 x 5
225 x 5
245 x 5
275 x 5
315 x 5

Chest Supported Rows
90 x 5
110 x 5
140 x 5
160 x 5
185 x 5

Posted by: Malley

I am not doing the 5x5, but rather still on the same program I was on.

Fuckin 315 for 5 on bench! Thats massive!!!

Posted by: Stewart20

Quote:

Originally Posted by Double D

I am not doing the 5x5, but rather still on the same program I was on.

Fuckin 315 for 5 on bench! Thats massive!!!

yeah, you know I had my son's Christening yesterday, so I was partying till about 9:30 with that, and didn't exactly eat very well yesterday or sleep well last night for that matter, so I was a bit nervous about this workout when I woke up this morning, considering I had to do it earlier than normal.

But I was pleasantly surprised by my strength today all things considered. The squats were not too bad, the bench wasn't too bad either, I mean it was tough by rep 4, but I wasn't in danger of missing the 5th rep.

Posted by: Malley

Well after I said that I figured I had better change my program yet again. To an upper/lower split instead of a push/pull/legs. I figure I would rather bench 2 times a week.

Posted by: Archangel

Excellent w/o Brother 20, hope to be close to your Pressing strength someday!!!

Posted by: yellowmoomba

Nice job on the bench you strong bastard

Posted by: Stewart20

Feb 21 -- 5x5 Week 3 Day 2

Sumo Deadlifts*
350 x 5 (5 sets)
*Switched to sumo style today, I feel more comfortable with the heavy weights this way.

Seated Overhead Press
175 x 5 (5 sets)

Chinups
BW+52.5 x 5 (5 sets)

This is by far the hardest day of the 5x5, and this is without doing the squats on this day as the original program calls for. I have no idea how you can squat, then deadlift, then press, then pull for 5 sets each

. At least the other 2 days have at least one exercise with ramping, this is pure evil here.

Posted by: Malley

Damn right its pure hell! Nice workout Stew. Massive OH Presses.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Damn right its pure hell! Nice workout Stew. Massive OH Presses.

thanks D, it's not so much the weight, it's just the endless sets that kill ya!

Posted by: Malley

Yeah no kiddin. I can already see that.

Posted by: Triple Threat

Week 3, huh? How's the body holding out? Going to make it past 4 weeks?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Week 3, huh? How's the body holding out? Going to make it past 4 weeks?

Well, I got through the most difficult (IMO) day of week 3, so I am gonna make it at least to the 1st day of week 4 as it looks now!

I also think I am not going to go into the 3x3 phase as outlined in the program. I am gonna try to make it through week 4, then do a deload week, and then jump into another volume phase using my best 5 rep set as the target weights. I am enjoying the volume phase right now, I can actually see a difference in my body, I look more solid and it has to be from all the volume, plus I like not going super heavy all the time.

Posted by: Malley

I do think you will make it. I will be interested whenever you take a week off and then try some 1rm's. You going to be doing any of that?

Posted by: Stewart20

Quote:

Originally Posted by Double D

I do think you will make it. I will be interested whenever you take a week off and then try some 1rm's. You going to be doing any of that?

doubt it...probably gonna do the deload week and then the 5x5 again. I gotta tell you, if you are interested in gaining size while keeping your strength levels as is or even improving them, this program really is doing what it is advertised to do. sure, I am not going for 500 deadlifts or 375+ benches, but the volume is high and the weights are high enough to really do something.

I am interested to see what happens after the deload week, that is supposedly when you see your gains. If I hop back into a new 5x5, I will have the deload week and then the lighter first couple of weeks again before I stress myself again, only, week one will be starting higher than this cycles week one, which is cool, so if over the course of 3 or 4 5x5 cycles, you improve your 5rm from 330 to say 370, I would say that's a nice strength improvement over 15 weeks, plus the size gains would be unbelievable on top of it

Posted by: Malley

Yes this is true. A 40lbs increase on anything would be pretty awesome. At this point I want to stop doing back squats so its not going to work for me. Other than that eventually I want to give it a go. In case you werent aware my cut is off, I lost 8lbs in a month and now I want to maintain until summer time (softball time).

Posted by: Archangel

Awesome w/o Brother 20!!! You will make it, your determined my Friend!!!

Posted by: Bakerboy

Every time I stop to check out your progress my jaw drops a little lower.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Yes this is true. A 40lbs increase on anything would be pretty awesome. At this point I want to stop doing back squats so its not going to work for me. Other than that eventually I want to give it a go. In case you werent aware my cut is off, I lost 8lbs in a month and now I want to maintain until summer time (softball time).

i've been checking in on you don't worry, just don't have much time to post a lot lately, but I'm watching, hehe

you know, you don't HAVE to use back squats and still do a 5x5...hint hint....you COULD use front squats or box squats or even the gasp, leg press if you wanted to. I just think the program wants you to use the most productive and most weightbearing exercises for each group of body parts. I mean, I have even toyed with changing some of the exercises around for a second go at this, maybe do dips instead of bench press, but who knows. I also thought about switching the days around, so that mondays and fridays would be deadlifts, OH press, and chinups and wednesdays would be the death day of 5x5s with squats, bench and rows, but I don't think my back would like deadlifting twice per week

Posted by: Stewart20

Quote:

Originally Posted by Archangel

Awesome w/o Brother 20!!! You will make it, your determined my Friend!!!

I am certainly going to try, that's for sure

Posted by: Stewart20

Quote:

Originally Posted by Bakerboy

Every time I stop to check out your progress my jaw drops a little lower.

thanks BB....I'm doing good so far, never finished the 5x5 all the way through before, even after trying it on multiple occassions. Let me tell you, it's a tough program, but I think it's gonna be very rewarding when it's done.

I will say a few things about it. To be honest, I think it is a great bodybuilding program, and I hate bodybuilding! I have made noticeable gains in my physique in the 3 weeks so far of doing it. I think the strength gains are secondary. I felt a lot stronger when I did a westside routine, but feel a lot bigger now while doing this.

One thing is that I feel it has done nothing for my athletic performance, so if you are someone who values athleticism, this program isn't for you. It is pure muscle building/secondary strength building and if that is what you are after, it works pretty damn amazing actually.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I don't think my back would like deadlifting twice per week

Trying to DL heavy twice a week might be a problem for an extended length of time, but one heavy and one lighter (speed DLs for instance) is doable (at least for me).

Posted by: Malley

Once a week is plenty for me. But who am I to talk I am only pulling around 430.

Posted by: Stewart20

i dunno, the more I think about it, the more I want to do a reverse 5x5 for the second "cycle". I am gonna post the question in the training forum and see what kind of answers I get as to whether it is a good idea or not.

In theory, it makes sense if you plan on running the 5x5 constantly, you would be alternating horizontal vs vertical emphasis every 5 or 6 weeks, which IMO, could be a real good idea. Of course, the downside is deadlifting twice a week, but since one day is the "ramping" sets, it might not be so bad, since it is short term.

Posted by: Triple Threat

The only way to know for sure is to give it a try. And we all know you're going to give a shot anyway.

Posted by: Malley

To be honest I am not real familiar with the 5x5 program. Once I get more info on it, I may decide to give it a go. However I wll be subbing back squats with split squats.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

The only way to know for sure is to give it a try. And we all know you're going to give a shot anyway.

have i become that predictable??

Posted by: Stewart20

Feb 23 -- 5x5 Week 3 Day 3

Squats
185 x 5
205 x 5
225 x 5
265 x 5
300 x 5
Lower back is still pretty beat up from the deadlifts the other day, this was not too easy due to that.

Bench Press
290 x 5 (5 sets)
Ugh...exhausting

Chest Supported Rows
172.5 x 5 (5 sets)

ok 3 weeks done...I am drained especially today. This is tough, I am begging for the deload week. Expect to see some less than 5 rep sets next week, cause this is getting rough

Posted by: yellowmoomba

Congrats

You made it three weeks

Posted by: Archangel

Excellent w/o Brother 20, looking strong my Friend!!!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Congrats

You made it three weeks

I did didn't I?

it was a rough last two workouts though

Posted by: LoadedBats

Quote:

Originally Posted by Stewart20

Feb 23 -- 5x5 Week 3 Day 3

Squats
185 x 5
205 x 5
225 x 5
265 x 5
300 x 5
Lower back is still pretty beat up from the deadlifts the other day, this was not too easy due to that.

Bench Press
290 x 5 (5 sets)
Ugh...exhausting

Chest Supported Rows
172.5 x 5 (5 sets)

ok 3 weeks done...I am drained especially today. This is tough, I am begging for the deload week. Expect to see some less than 5 rep sets next week, cause this is getting rough

I've just read through your journal a little, and I gotta give you credit. Your a beast dude, keep up the good work. I like the program your doing, and might give it a go in a few weeks. I like simple & effective programs like this one.

Posted by: Stewart20

Feb 26 -- New 5x5 Cycle

Bodypart Split 5x5 w/ higher rep work

Back

Deadlifts
310 x 5 (5 sets)

Chest Supported Rows
152.5 x 5 (5 sets)

Pullups
BW x 10
BW x 10

DB Rows
105 x 10
105 x 10

so there it is. day 1 of my new 5x5 cycle. as i said, this will be a bodypart split cycle with some higher rep stuff in there. the 5x5 stuff is based on madcow's 5x5 advanced spreadsheet. i basically took my best 5 rep set from the last cycle and carried it into this one for the 5x5 exercises. so this cycle starts higher than last cycle and *should* end higher as well. We'll see

Posted by: Archangel

Excellent w/o my Friend!!! I like the higher reps on secondary work myself!!!

Posted by: Stewart20

Quote:

Originally Posted by Archangel

Excellent w/o my Friend!!! I like the higher reps on secondary work myself!!!

i don't!! But I thought it might be good to get some other stuff going on in there, plus some more exercises. I liked the results of the original 5x5, but man, it gets BORING after a while

Posted by: Stewart20

Feb 27

Chest/Abs

Decline Bench Press
260 x 5 (5 sets)

Incline Bench Press
225 x 10
225 x 10

DB Press
115 x 7
115 x 7

Decline Crunches
BW+30(behind head) x 5 (5 sets)

Posted by: Archangel

Fantastic w/o Brother 20!!! You don't like the higher reps huh?!? LOL!!!

Posted by: Malley

Ya whats with the high reps? Most volume I have seen from you in a while.

Posted by: Stewart20

Quote:

Originally Posted by Double D

Ya whats with the high reps? Most volume I have seen from you in a while.

Just trying to be a little bit like you

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I liked the results of the original 5x5, but man, it gets BORING after a while

Do I sense a change in routine coming soon?

Posted by: Archangel

I'm sensing a disturbance in the Force!!! LOL!!!

Hope ALL is well my Friend!!!

Posted by: Stewart20

NOPE, no changes really, just a "modification" if you will. It's time for everyone to see the true power of the dark side!

I gotta admit though, once you get up the the higher weights in the 5x5, it really sucks to start back down low again....doing around 300 for 5x5 on the bench is great, but then going back to 260 kinda sucks. I just have to have faith that this is the right thing to do for long term success

Posted by: Burner02

hola, mi amigo!
Looks like nothing's changed in here....strength increasing...impressive #'s...new routines on a weekly or sooner basis...

Posted by: Stewart20

Quote:

Originally Posted by Burner02

hola, mi amigo!
Looks like nothing's changed in here....strength increasing...impressive #'s...new routines on a weekly or sooner basis...

ahh, the sense of humor around here is just amazing, hehe

but you know they say the best routine is the one you aren't doing. So I just try to cover all my bases

Posted by: Burner02

see? I still at least have my sense of humor.
Good thinking, sir!

Posted by: Stewart20

March 1 -- Legs/Back

Squats
247.5 x 5 (5 sets)
*went with a more narrow stance than last time, and man do I suck at these

Chinups
BW+25 x 5 (5 sets)
*cake

Yates Rows
225 x 10
245 x 10

Posted by: Archangel

Excellent w/o Brother 20!!! Nothin wrong with a little modification my Friend!!!

Posted by: Bakerboy

Lookin' good Stewart.

How are recovering from the workload? How many more weeks are you going to be on your 5x5 program?

Posted by: Stewart20

Quote:

Originally Posted by Bakerboy

Lookin' good Stewart.

How are recovering from the workload? How many more weeks are you going to be on your 5x5 program?

actually, I've been pretty tired this week. I don't know if it's just a bad week or if it's the program, I mean, I even restarted the 5x5 cycle this week, so I am doing way below max loads this week

i did the original 5x5 program for 3 weeks, then started this modified one this week and "plan" to run for 4 weeks, then a reset of the weights and we'll see

Posted by: Malley

Quote:

Originally Posted by Stewart20

Just trying to be a little bit like you

Gotta keep the ole body guessin you know? Cant just be a powerlifter, well I cant. You on the other hand yes yes you can.

Posted by: Stewart20

March 2 -- Shoulders/Tris

Seated OH Press
185 x 6
185 x 5
185 x 4
*seemed to have lost some strength on these during the 5x5s I did....

Side Laterals
40 x 8
40 x 8

Close Grip Bench Press
275 x 6
275 x 6
275 x 6

Posted by: Malley

Ever thought about using standing OH Presses for more functional strength?

Posted by: Archangel

Great lokin w/o Brother 20!!! I love the seated OHP, but am thinking about switching to standing ones to ease up on my back!!!

Big #'s as usual my Friend!!!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Ever thought about using standing OH Presses for more functional strength?

would love to, but my basement ceiling is too low

Posted by: Stewart20

March 5

Deadlifts
405 x 4
405 x 4

Chest Supported Rows
180 x 5
180 x 5
180 x 6

Pullups
BW+25 x 6
BW+25 x 6

DB Rows
125 x 6
125 x 6

DB Curls
65 x 4
65 x 4

Posted by: Archangel

Another Impressive, Big # w/o!!! Awesome Deads my Friend!!!

Posted by: Bakerboy

Very nice Stewart!

Posted by: Stewart20

March 6

Dips
BW+135 x 6
BW+135 x 6
BW+135 x 6

for sets+reps at this weight

Close Grip Bench Press
295 x 5
295 x 5

DB Bench Press
125 x 6
125 x 5

Posted by: Stewart20

March 8

Full Squats
225 x 16

Pendlay Rows
225 x 10

Seated Overhead Press
185 x 7

Chinups
BW+50 x 8

Dips
BW+115 x 10

EZ Bar Curls
120 x 8

Trap Bar Shrugs
320 x 15

SLDL
225 x 15

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

March 6

Dips
BW+135 x 6
BW+135 x 6
BW+135 x 6

for sets+reps at this weight

Close Grip Bench Press
295 x 5
295 x 5

DB Bench Press
125 x 6
125 x 5

Geeez........Where you extra motivated today?

Posted by: yellowmoomba

Quote:

Originally Posted by S20

March 8

Full Squats
225 x 16

What's this ?????

Posted by: Archangel

I wish I could get close to your #s my Friend, HUGE and Impressive!!!

Posted by: Stewart20

Quote:

Originally Posted by Archangel

I wish I could get close to your #s my Friend, HUGE and Impressive!!!

what are you talking about? you're already there dude, I've seen your numbers, don't be modest...

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

What's this ?????

it's my weak attempt at being you

i could have done it muscle wise, but man, my cardiovascular system sucks major ass, I was completely winded for like 5 minutes after this set!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

it's my weak attempt at being you

i could have done it muscle wise, but man, my cardiovascular system sucks major ass, I was completely winded for like 5 minutes after this set!

Funny guy........only 4 more and you can join the club of 20 reps at 225 (not saying you want to be in a group like that

Posted by: Bakerboy

Quote:

Originally Posted by Stewart20

it's my weak attempt at being you

i could have done it muscle wise, but man, my cardiovascular system sucks major ass, I was completely winded for like 5 minutes after this set!

Convincing impression!

Posted by: Archangel

LOVE your siggie, Founding member.............. Good Stuff!!!

Enjoy the weekend my Friend!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

LOVE your siggie, Founding member.............. Good Stuff!!!!

Posted by: Stewart20

hey, the results speak for themselves...the DarkSide Club is alive and kicking.....ASS

Posted by: Stewart20

March 10

Full Squats
235 x 15

Pendlay Rows
230 x 10

Seated Overhead Press
185 x 8

Chinups
BW+50 x 9

Dips
BW+120 x 9

DB Curls
55 x 10

Trap Bar Shrugs
325 x 10

SLDL
235 x 15

Posted by: yellowmoomba

I like the workout big fella

The dips are freakin' crazy!!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I like the workout big fella

The dips are freakin' crazy!!

you're telling me!

I am forgoing the bench press for a little while, I am concentrating on a set of exercises just to see how far I can advance them. I picked movements where there is generally no support from a bench or machine or whatever, so I am looking to increase my base of strength.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

you're telling me!

Have you picked a specific goal? Like Dip with 200lbs ? or say.....squat 275 x 15 ???

Posted by: Bakerboy

You and YM make me sick with your numbers. Very cool workout.

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Have you picked a specific goal? Like Dip with 200lbs ? or say.....squat 275 x 15 ???

nothing specific really, just to increase the numbers from workout to workout, either reps or weight.

I started reading a lot of the work of Ken Leistner and some of it is quite interesting, this workout is fashioned out of one of his routines.

I would love to dip with 4 plates for reps, I am sure I could do maybe one now with that weight, but I would love to do it for 10 reps

Posted by: Stewart20

Quote:

Originally Posted by Bakerboy

You and YM make me sick with your numbers. Very cool workout.

Yeah, we're both quite sick in the head I think

Posted by: Stewart20

March 12

Full Squats
245 x 11 (+ 10lbs)

Pendlay Rows
235 x 10 (+ 5 lbs)

Seated Overhead Press
185 x 7 (-1 rep)

Chinups
BW+50 x 10 (+1 rep)

Dips
BW+120 x 10 (+1 rep)

DB Curls
57.5 x 8 (+ 2.5 lbs)

SLDL
245 x 15 (+10 lbs)

Trap Bar Shrugs
330 x 10 (+5 lbs)

Posted by: fufu

Looks like a great total body workout. I always come in here in search of some sick weighted dips. I was not dissapointed.

Posted by: Stewart20

Quote:

Originally Posted by fufu

Looks like a great total body workout. I always come in here in search of some sick weighted dips. I was not dissapointed.

Glad I could accomodate you

Posted by: Archangel

Fantastic w/o my Friend, Congrats on the increases, thats ALWAYS welcomed!!!

Posted by: Stewart20

Quote:

Originally Posted by Archangel

Fantastic w/o my Friend, Congrats on the increases, thats ALWAYS welcomed!!!

yeah, thanks Arch, however, I really felt like I was dragging ass today. I unfortunately or fortunately have something to do on Wednesday, so I guarantee myself an extra day off, so hopefully that helps a bit

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

March 12

Full Squats
245 x 11 (+ 10lbs)

Are we going to see some 20 rep squats soon?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Are we going to see some 20 rep squats soon?

Nope

My self imposed limit will be 15. Anything higher IMO is a kickass cardio workout, less of a weightlifting workout, not that 15 reps is anything to sneeze about in the huffing and puffing department, but I doubt I will go to 20.

Posted by: Archangel

I LOVE 20 reppers, but I'm not right ya know?!?

Posted by: Stewart20

March 14 -- Low Reps

Full Squats
275 x 6
275 x 6

Chest supported Rows
4 plates x 6
4 plates x 5

Seated Overhead Press
205 x 4
205 x 5

Chinups
BW+75 x 4
BW+75 x 4

Dips
BW+145 x 4
BW+145 x 4

DB Curls
65 x 5
65 x 4

SLDL
275 x 6
275 x 6

Trap Bar Shrugs
390 x 6

Decided to go with heavy weight, low reps today. Might switch workouts between low and high reps, on the lows, do 2 sets up to 6 for a total of 12, and on the high rep days, do one set of up to 12.

Obviously a huge difference between low and high reps. I barely felt like I worked out today, whereas the higher rep sets from the other day made me feel like I just ran a marathon!

Posted by: Archangel

Fantastic w/o Brother 20, NOICE #'s my Friend!!!

Posted by: Stewart20

March 16

Full Squats
245 x 15 (+4 reps)

Chest Supported Rows
160 x 10 (new)

Seated Overhead Press
185 x 8 (+1 rep)

Chinups
BW+55 x 9(+5 pounds)

Dips
BW+125 x 8(+5 pounds)

DB Curls
57.5 x 9 (+1 rep)

SLDL
255 x 10(+10 pounds)

Trap Bar Shrugs
335 x 10(+5 pounds)

Posted by: yellowmoomba

Nice job on the squats!!

I'm hitting legs tomorrow

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Nice job on the squats!!

I'm hitting legs tomorrow

275x15 here I come! hehe

for some reason they were relatively easy today. i dont expect this to happen often though, so I will enjoy it when it happens

Posted by: Archangel

Excellent w/o, up in everything, Good Stuff!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

275x15 here I come! hehe

for some reason they were relatively easy today. i dont expect this to happen often though, so I will enjoy it when it happens

Soooooooooooo.............when will you be attempting the 275 x 15 ?? This week ? I think you are REALLY motivated now

You have been putting up some "huge ass" numbers on ALL your lifts lately. What's going on ?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Soooooooooooo.............when will you be attempting the 275 x 15 ?? This week ? I think you are REALLY motivated now

You have been putting up some "huge ass" numbers on ALL your lifts lately. What's going on ?

I think I might HAVE to try it now, even though I really don't want to

as for the #s, I really don't know other than maybe it's the one set only and higher frequency?

I'm not complaining though, trust me

Posted by: Stewart20

March 18

Full Squats
275 x 12 (+35 pounds)
*It's good to have "bets" with people cause it really motivates you. Not so much catching up to do huh YM??

But I would have never done this weight yet if it wasn't for the bet, so I guess I should be saying thanks

Yates Rows
245 x 10 (low back didn't like these after the squats

)

Chest Supported Rows
165 x 8(+5 pounds)

Seated OH Press
185 x 8 (even)
*I just can't beat 8 reps, this is getting quite annoying

Chinups
BW+55 x 10 (+1 rep)

Decline Bench Press
305 x 5
*Didn't care for this too much after not doing benches for a while, I think I will stick with the dips...

Dips
BW+125 x 9 (+1 rep)

DB Curls
57.5 x 9 (even)

SLDL
265 x 10 (+10 pounds)

BW=223

Posted by: Bakerboy

Insane in the brain! That looks like a great wo! Congrats!

Posted by: yellowmoomba

Nice work - especially after just squating two days ago. How'd you feel when you were done?

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Nice work - especially after just squating two days ago. How'd you feel when you were done?

it wasnt as bad as i thought it would be. quads were fried afterwards, I might have had another rep in me, but why push it?

the only question will be, if I keep my day on day off schedule, will I be able to come back on tuesday and squat this weight again and make improvements??

bear in mind, if i kept my scheduled weights going, I was only scheduled to do 255 x whatever today, so i made a HUGE jump, hope it doesn't kill my progress....

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

bear in mind, if i kept my scheduled weights going, I was only scheduled to do 255 x whatever today, so i made a HUGE jump, hope it doesn't kill my progress....

I'm feelin' it today. I hear ya. I probably could have hit 15 yesterday but I didn't want to risk an injury just hit my goal on the first try.

You are squating every other day ??

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I'm feelin' it today. I hear ya. I probably could have hit 15 yesterday but I didn't want to risk an injury just hit my goal on the first try.

You are squating every other day ??

well, that's just the plan, to go every other day, time and the old body permitting. That is the one good thing about a full body setup, is that is you are forced to miss a few days in a row for whatever reason, you are still picking up every part when you return, as opposed to longer if a split routine.

so if I am feeling extra sore or tired on a particular day, I just add an extra rest day and just pick things up when I am ready. So far I haven't needed the extra rest, but I am sure I will soon.

for now, knock on wood, I am feeling pretty good

Posted by: Fitgirl70

Posted by: Archangel

AWESOME w/o Brother 20, the force is VERY strong with this one!!!

Posted by: Triple Threat

Quote:

Originally Posted by Archangel

AWESOME w/o Brother 20, the force is VERY strong with this one!!!

You can say that again.

Posted by: Malley

Nice workout Stew, good to see you havent lost a step, but actually are gaining.

Posted by: Stewart20

March 20

Seated OH Press
205 x 5 (30 sec) 185 x 4 (30 sec) 135 x 8
205 x 4 (30 sec) 185 x 4 (30 sec) 135 x 6

Chinups
BW+75 x 6(30 sec) BW+50 x 5(30 sec) BW+25 x 7
BW+75 x 4(30 sec) BW+50 x 6(30 sec) BW+25 x 5
*2 drops in the set seems to be too much...gonna go to one heavy set, 30 sec rest, then a lighter set from now on...

Decline Bench Press
305 x 4(30 sec) 225 x 9
305 x 3(30 sec) 225 x 7

Chest Supported Rows
180 x 6 (30 sec) 135 x 8
180 x 5 (30 sec) 135 x 8

Posted by: Malley

Ya now I know I havent been around much , you are doing drop sets! Looking in YM's journal alot huh?

Posted by: Archangel

Outstanding w/o Brother 20!!!

Posted by: Stewart20

Quote:

Originally Posted by Double D

Ya now I know I havent been around much , you are doing drop sets! Looking in YM's journal alot huh?

heh, I forgot how much I like doing drop sets, they are kinda fun...in a sick and twisted way

Posted by: Bakerboy

Posted by: Malley

I agree I like them as well. I like knocking some out on dips!

Posted by: yellowmoomba

Wow - nice work on the chin dropsets.

I was hoping not to see 275 x 15 in here for your squats

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Wow - nice work on the chin dropsets.

I was hoping not to see 275 x 15 in here for your squats

I *might* concede that bet to you, I had fun with the low rep heavy stuff yesterday, I *might* want to try it on the lower day, get back up to 315 and bang out some reps hopefully, then do a drop set down at 225 and see how many I can eek out after the heavy set. (I am guessing not too many

)

then again, who the hell knows with me

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

then again, who the hell knows with me

Truer words were never spoken. Or written. Whatever.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

)

then again, who the hell knows with me

No need to concede

I got it today

Posted by: Stewart20

March 22--Legs

Squats
275 x 8
275 x 8
275 x 6
275 x 6

SLDL
275 x 8
275 x 6
275 x 6
275 x 6

Posted by: yellowmoomba

Not bad kid....not bad

Sometimes you run out of gas....It's better than getting injured.

Posted by: Stewart20

March 24

Decline bench press
305 x 5
305 x 5
305 x 4
305 x 3
305 x 3

Overhead tricep extensions
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Posted by: Triple Threat

What kind of warmups are you doing prior to the sets you've listed?

Posted by: Malley

And to add to what TT asked are you stretching afterwards?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

What kind of warmups are you doing prior to the sets you've listed?

for the bench press sets, I did 135 x 10 and 225 x 6 then went to the weight. I hate warming up, besides, I feel that it's better to be warmed up in general as opposed to for each exercise. 305 is a lot of weight, but IMO, if you can use it as your worksets, you can do them without a lot of specific muscle warmup, your muscles should be able to handle it. That's why I do such a small warmup.

then the 2nd exercise was no warmups, my tris were ready from the benching

Posted by: Stewart20

Quote:

Originally Posted by Double D

And to add to what TT asked are you stretching afterwards?

nope, I never do that, perhaps I should start?

Posted by: Malley

I never did either until I realized all the benefits there are from it. Plus after reading all the NASM things I have read in the past month or so I am much more informed now so yeah stretching is a great thing!

Posted by: Stewart20

March 25

Chinups
BW+75 x 5
BW+75 x 5
BW+75 x 4
BW+75 x 4
BW+75 x 3

Upright Rows
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

Posted by: Malley

And then you stretched right?

Posted by: Stewart20

Quote:

Originally Posted by Double D

And then you stretched right?

Posted by: Malley

Stuborn like myself I see.

Posted by: Stewart20

you don't know the half of it....

Posted by: Stewart20

March 26

Squats
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5

Hypers
BW+75 x 5
BW+75 x 5
BW+75 x 5
BW+75 x 5
BW+75 x 5

Posted by: Triple Threat

What kind of routine do you have going on here now? I can't figure it out.

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

What kind of routine do you have going on here now? I can't figure it out.

it isn't exactly the same, but I got the idea from reading an article called Ripped, Rugged and Dense. Basically, it is a muscle preserving routine for being in a caloric deficit. Now, I don't plan on being in a caloric deficit, but I do plan on watching things a little more closely from now on.

So, I just pick 2 exercises and do a 5x5 scheme for each one and call it a day. When I hit a all 5 sets for 5 reps, it's time to up the weight. It's nice, cause it isn't overly tiring, so I can finish the "workout" if you can call it that, in like 15-20 minutes.

I will just workout every day that I feel like it, whether it's 7 days in a row, 10 or 15, I will just take off days when I have something to do, or feel overly tired. But it's nice to know the workout will be over in 15 minutes, as opposed to the grueling 1 1/2 hour workouts that were my staple.

my pairings as of now will be:
decline bench
decline crunches

chinups
upright rows

squats*
hypers
calf raises
*I feel like squats are giving me some back issues, so I actually ordered a leverage squat machine for my home gym, when that comes, I will use that instead here. When that comes, I will do SLDL instead of hypers here.

seated overhead press
dips

chest supported rows
shrugs

trap bar deads
hypers
calf raises.

it's also nice, cause when the weather gets nice, I will go for bike rides after the workout, since I won't be too tired to do it! so it will be workout, then protein shake, rest for an hour, then a nice bike ride, so that will be nice

Posted by: Archangel

Excellent w/o's Brother 20, honestly try stretching, it has helped me TREMENDOUSLY!!!

Posted by: Bakerboy

Nice stuff Stewart. It will be interesting to see how that 2 movements a day workout idea goes. It must feel great to hit it hard and fast- in and out in under 20 minutes.

Posted by: Triple Threat

Quote:

Originally Posted by Bakerboy

It must feel great to hit it hard and fast- in and out in under 20 minutes.

Are we talking about exercising or sex?

Posted by: Stewart20

Quote:

Originally Posted by Triple Threat

Are we talking about exercising or sex?

man TT, you are a horny old man aren't you??? but damn, those one liners are hysterical!

Posted by: Stewart20

Quote:

Originally Posted by Bakerboy

Nice stuff Stewart. It will be interesting to see how that 2 movements a day workout idea goes. It must feel great to hit it hard and fast- in and out in under 20 minutes.

well, I gotta be honest, it probably isn't an optimal setup, however, given my current situation, it might be for the best. I mean, I am probably averaging like 4 hours of straight sleep per night before I am woken up tending the the baby, and let me tell you, I am really starting to feel it. So, its nice to know you can get in a decent workout and not take a long time.

so its more out of necessity than want really at this point, but hey, if it works who cares?

Posted by: Burner02

that's why I say...get a nanny....

was'sup, mi amigo!
Hey...Do you know any realtors and/or lenders in your area (friends/aqquaintences? I've gota business proposition.)

Posted by: Stewart20

Quote:

Originally Posted by Burner02

that's why I say...get a nanny....

was'sup, mi amigo!
Hey...Do you know any realtors and/or lenders in your area (friends/aqquaintences? I've gota business proposition.)

I work with someone who is also an agent with century 21....does that help you with your proposition?

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

that's why I say...get a nanny....

21, blonde, and hot.

Oh, and maybe one for the baby, too.

Posted by: Archangel

Droppin in my Friend, hope all is well!!!

Posted by: Stewart20

March 27

Seated Overhead Press
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Thank God, I can finally get off of stinking 185 pounds for this exercise!

Dips
BW+135 x 5
BW+135 x 5
BW+135 x 5
BW+135 x 5
BW+135 x 5
Ouch

Posted by: Archangel

Fantastic w/o Brother 20!!! Your Dips amaze me!!!

Posted by: Stewart20

Quote:

Originally Posted by Archangel

Fantastic w/o Brother 20!!! Your Dips amaze me!!!

they are quite entertaining

its kinda like your sick ass military presses. same difference

Posted by: Burner02

Quote:

Originally Posted by Stewart20

I work with someone who is also an agent with century 21....does that help you with your proposition?

yes...quite possibly. I'll have to get back to you on that...

Quote:

Originally Posted by Triple Threat

21, blonde, and hot.

Oh, and maybe one for the baby, too.

see...Trips is thinking the right way...

Posted by: Stewart20

March 28

Chest Supported Rows
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

EZ Bar Curls
130 x 5
130 x 4
130 x 3

Trap Bar Shrugs
390 x 5
390 x 5
390 x 5
390 x 5
390 x 5
Got the reps, but I think it was too heavy, didn't feel it in my traps really well...

Posted by: Archangel

Simple and BRUTAL lookin my Friend!!!

Posted by: Stewart20

March 29

Squats
290 x 5
290 x 5
290 x 5
290 x 5
290 x 5

SLDL
280 x 5
280 x 5
280 x 5
280 x 5
280 x 5

Posted by: yellowmoomba

I see you are lacking in the sleep department (Bummer).

How do you like your new program?

Posted by: Bakerboy

Good stuff Stewart.

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I see you are lacking in the sleep department (Bummer).

How do you like your new program?

Well, you know how it is.

i wouldn't really call it a program, just let's call it my workout for the week

I like it, cause it's fast, somewhat furious, and lets me use pretty heavy weights. Probably doing jack squat for my conditioning, so basically, I am working out just to keep muscle. my work capacity is going down the tubes, but hey, you do what you gotta do right?

Posted by: Stewart20

Quote:

Originally Posted by Bakerboy

Good stuff Stewart.

thanks BB! it's not my best stuff, but under the circumstances, not too bad right?

Posted by: Stewart20

March 30

Decline Bench Press
315 x 5
275 x 10
225 x 15

1 arm db tricep extensions
40 x 7
30 x 13
25 x 15

Posted by: Archangel

Sorry for the lack of sleep my Friend, but in all honesty, your doin Great w/o's Brother 20!!!

Posted by: Stewart20

April 2

Deadlifts
135 x 5
225 x 5
275 x 3
315 x 1
385 x 1
405 x 1
425 x 1
it's been a while....not too off from my max so not too bad

Leverage Squats
6 plates x 10
6 plates x 10
6 plates x 10

hypers
bw+75 x 10, 10, 10

crunches
bw+25 x 10, 10

Posted by: Archangel

Lookin Strong my Friend!!! What is your max Dead if you don't mind me askin!!!

Posted by: Stewart20

Quote:

Originally Posted by Archangel

Lookin Strong my Friend!!! What is your max Dead if you don't mind me askin!!!

I believe I hit 450 on a conventional, 425 on a sumo, and 500 on a trap bar dead once upon a time

Posted by: Bakerboy

Serious lifting Stewart!

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