DarkDays

I took a week off, but I started back up again today.  I’m going to be doing a 5×5 routine and I’ll post the details soon.
The gym was closing soon so I only had time for this:

Squats 5×5x135

Bench 5×5x135

18 varied grip pullups divided into two sets

I’m focusing on quality of movement as I have dropped the weight of my squat significantly.  I’m doing an olympic style squat where my hips are going lower than my knees. 

I’ll post the full routine for the coming weeks soon.

Here you go:

http://forum.bodybuilding.com/photo/showgallery.php?ppuser=3662703&cat=500

Lift heavy.

8 week review:

I’m very pleased with the program so far.

My weight has moved from about 139 up to 145 and I’m at roughly 7 percent bodyfat.

I probably could have gained more weight, had I been completely complient with my diet. I did manage to eat a crapton of food, but not as consistantly as I would have liked.

I have gotten stronger. Granted I started out very light and focused just on form and learning the excercises, but here are the numbers:

Deadlift 135×5 to 255×5

Squat 115×5 to 250×5

Bench press: 100×5 to 150×5

Standing press: 75×5 to 105×5

Barbell row: 85×5 to 140×5

As far as measurements go:

Gained 1.3 inches in chest
Gained .8 inches in hips
Gained .75 inches in waist
Gained 1.3 inches in thighs
Gained .4 inches in calves
Gained .4 inches in shoulders

I’ll post pics soon.
Well there you have it. I am drumming up ideas for the next phase of programming. If you have any ideas just let me know.

Later,
Dark Days

Today was week 8, workout 3

squats, standing press, rows

Squats up 5lbs: 250×5, 250×5, 250×5

Standing press up 5lbs: 105×5, 105×5, 105×5

Rows up 5lbs: 140×5, 140×5, 140×5

Today was week 8 - workout 2

Squat, bench, deadlift

Squats up 5lbs: 245×5, 245×5, 245×5

bench remained at 150×5, 150×5, 150×5 easier this time though, didn’t need a spot.

Deadlift up 10lbs: 255×5

I think I’ll hold at 255 for next time I deadlift, the last two reps were sloppy, and now one of my spinal erectors is tight.

Week 8 - Workout 1

Squats, Standing Press, Rows

Squats up 5lbs: 240×5, 240×5, 240×5

Standing press up 5lbs for all three sets for the first time: 100×5, 100×5, 100×5

Rows up 5lbs: 135×5, 135×5, 135×5

Squats were pretty hard that day. I kept good form and made all the reps though. I worked out at lunchtime, I usually go first thing in the morning, so maybe that made a difference. It’s been two days since then and my right quad is still pretty sore. I think my squats will start slowing down in the next few workouts. We’ll see.

Week 7 Workout 3 of 3 

Sunday was squat, bench, deadlift

Squats up 5lbs: 235×5, 235×5, 235×5

Bench up 5lbs for the first set: 155×5, 150×5, 150×5

Deadlift up 10lbs: 245×5

Squats are getting tough. Feels like I’m going to start seeing slower gains soon. Deadlift feels like I could still rep with 30-40lbs more pretty easily so progress should remain the same for the next few weeks.

A little about my diet. Right now I’m taking fish oil 4-6g daily, the animal pak multi, and animal pak joint support. As well as OPC-3(an antioxidant derived from pycnogenol and grape seed extract), resveratrol, and a greens supplement.

As far as performance supplements, I’m taking 4g of both beta-alanine and creatine ethyl ester on training days.

I’d like to add a stimulant to my pre workout, as well as a good bcaa. Any suggestions? I’ll also probably get some ZMA soon, I get the best sleep on that stuff.

Week 7 - Workout 2 of 3

Friday was squat, standing press, rows

Squat up 5lbs: 230×5, 230×5, 230×5

Standing press same, though easier 100×5, 100×5, 100×4

Row up 5lbs: 130×5, 130×5, 130×5

Went in and did some bi’s calves and abs

Also had my bodyfat tested, I’m at 7%

Ez bar curls: 60×8
calf raise: 50’s x 12

Ez bar curls: 70×10
calf raise: 65’sx12

Ez bar curls: 60×9
calf raise: 65’sx12

Ez bar curls: 60×8
Calf raise 65’sx12

Incline curl 25×10
seated calf: 25×20

incline curl 20×10
seated calf 25×20 in

incline curl 20×10
seated calf 25×15 out

incline curl 20×10
seated calf 25×20

Med ball bicycle 8 lbs 1 min, 12 lbs 45 sec, 16lbs 40sec

foam roll for a few minutes

intervals for a few minutes