New growth push

Thanks Iron-game! Yeah, I'm diggin the 5x5 also.

I just got a "dip belt" which I ordered from Amazon day before yesterday, so I'll now be able to increase weight on pull ups. That's the one part of my back workout that had no way to progress. Well, that's not really true: my lat pulldown machine has a 300 lb stack, so I could sub lat pulldowns for pull ups and go way heavier than I'm capable of right now. But I'll definitely need th weighted belt at the work gym.

Leg day today. Last leg workout was at the company gym, so all barbell exercises were on the smith machine. Also, there are no mirrors there, so I video'd myself squatting, so I could see how deep I was getting. It was definitely 0 degrees at the knees, but also definitely not anywhere near parallel to the floor (meaning quads or femur parallel). Consequently, I decided to stay at the same weight as last workout, even though I did tje 5x5, until I'm happier with the depth of the squat.

So, today's workout was at home and looked like this:

SQUAT:
405
5x5 This time, I got significantly deeper, but still not quite where I want to be, at least not on every rep. Need to consistently get deeper than just 90 degrees before I feel like I'm ready to go up to 415. But, it was an improvement over last workout.

LEG PRESS:
950 LBS (plate weight only, I have no idea what tje sled weighs)
5x5 Also focusing on getting deep at the bottom of this exercise. I chipped a fucking tooth doing these! I apparently grit my teeth with the exertion. I completed the workout with my mouth open to avoid this! I'm glad my gym is at home and the only one who can see and hear me is my wife... LOL! She was also training at the time...

I did a set of Sumo Squars between regular back squats and leg press, forgot to note that anove. That was 365 for 4, definitely getting parallel to tje floor on that one.

Finished with stiff leg deadlifts:

215
8x3 (8 reps, 3 sets)

I was absolutely spent - I should say I AM absolutely pent - after that. As a matter of fact, I drank my post workout drink part way through my workout. I felt like I could lay right down on the gym floor and go to sleep! The carbs pepped me back up again, thankfully. So now, post workout meal is a chicken breast and some rice.

I increased my calories, which I think I mentioned in my last post. My weight immediately ncreased, I've consistently been 203 the last couple mornings, 207 to 208 at night.

I was going to take a "progress picture" before coming up stairs, but was just too spent. I didn't ven unload the leg press, it still has 10 plates on each side... Gonna have to do that before my wife or father needs to use it.

EMW14 said:

Leg day today. Last leg workout was at the company gym, so all barbell exercises were on the smith machine. Also, there are no mirrors there, so I video'd myself squatting, so I could see how deep I was getting. It was definitely 0 degrees at the knees, but also definitely not anywhere near parallel to the floor (meaning quads or femur parallel). Consequently, I decided to stay at the same weight as last workout, even though I did tje 5x5, until I'm happier with the depth of the squat.

So, today's workout was at home and looked like this:

SQUAT:
405
5x5 This time, I got significantly deeper, but still not quite where I want to be, at least not on every rep. Need to consistently get deeper than just 90 degrees before I feel like I'm ready to go up to 415. But, it was an improvement over last workout.

LEG PRESS:
950 LBS (plate weight only, I have no idea what tje sled weighs)
5x5 Also focusing on getting deep at the bottom of this exercise. I chipped a fucking tooth doing these! I apparently grit my teeth with the exertion. I completed the workout with my mouth open to avoid this! I'm glad my gym is at home and the only one who can see and hear me is my wife... LOL! She was also training at the time...

I did a set of Sumo Squars between regular back squats and leg press, forgot to note that anove. That was 365 for 4, definitely getting parallel to tje floor on that one.

Finished with stiff leg deadlifts:

215
8x3 (8 reps, 3 sets)

I was absolutely spent - I should say I AM absolutely pent - after that. As a matter of fact, I drank my post workout drink part way through my workout. I felt like I could lay right down on the gym floor and go to sleep! The carbs pepped me back up again, thankfully. So now, post workout meal is a chicken breast and some rice.

I increased my calories, which I think I mentioned in my last post. My weight immediately ncreased, I've consistently been 203 the last couple mornings, 207 to 208 at night.

I was going to take a "progress picture" before coming up stairs, but was just too spent. I didn't ven unload the leg press, it still has 10 plates on each side... Gonna have to do that before my wife or father needs to use it.

Click to expand...

Great workout man. I have done those 5x5 sets your strength will go crazy

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thudgens96 said:

Great workout man. I have done those 5x5 sets your strength will go crazy

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Click to expand...

Thanks! I can't believe how much my strength has increased already!

EMW14 said:

Thanks! I can't believe how much my strength has increased already!

Click to expand...

When I was doing it when the weight got heavy I would increase the reps to 7x7 and use the heaviest weight I had completed the 5x5. Personally I never cared how much I could lift I just wanted to know how many times I can do it.

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EMW14 said:

Leg day today. Last leg workout was at the company gym, so all barbell exercises were on the smith machine. Also, there are no mirrors there, so I video'd myself squatting, so I could see how deep I was getting. It was definitely 0 degrees at the knees, but also definitely not anywhere near parallel to the floor (meaning quads or femur parallel). Consequently, I decided to stay at the same weight as last workout, even though I did tje 5x5, until I'm happier with the depth of the squat.

So, today's workout was at home and looked like this:

SQUAT:
405
5x5 This time, I got significantly deeper, but still not quite where I want to be, at least not on every rep. Need to consistently get deeper than just 90 degrees before I feel like I'm ready to go up to 415. But, it was an improvement over last workout.

LEG PRESS:
950 LBS (plate weight only, I have no idea what tje sled weighs)
5x5 Also focusing on getting deep at the bottom of this exercise. I chipped a fucking tooth doing these! I apparently grit my teeth with the exertion. I completed the workout with my mouth open to avoid this! I'm glad my gym is at home and the only one who can see and hear me is my wife... LOL! She was also training at the time...

I did a set of Sumo Squars between regular back squats and leg press, forgot to note that anove. That was 365 for 4, definitely getting parallel to tje floor on that one.

Finished with stiff leg deadlifts:

215
8x3 (8 reps, 3 sets)

I was absolutely spent - I should say I AM absolutely pent - after that. As a matter of fact, I drank my post workout drink part way through my workout. I felt like I could lay right down on the gym floor and go to sleep! The carbs pepped me back up again, thankfully. So now, post workout meal is a chicken breast and some rice.

I increased my calories, which I think I mentioned in my last post. My weight immediately ncreased, I've consistently been 203 the last couple mornings, 207 to 208 at night.

I was going to take a "progress picture" before coming up stairs, but was just too spent. I didn't ven unload the leg press, it still has 10 plates on each side... Gonna have to do that before my wife or father needs to use it.

Click to expand...

Get those before and afters taken man, would love to see them, sounds like your strengths progressing well man

Presser said:

Get those before and afters taken man, would love to see them, sounds like your strengths progressing well man

Click to expand...

Well, Presser, you almost got your wish, but my new phone doesn't resize pictures, at least not that I've been able to igure out. So, until I do, no pix... I did take one last night, though.

I played hockey last night, which isbthe very definition of "High Intensity Interval Training": Go all out for up to two minutes, then reat while gasping for air, then do it again. I play in a very competitive league and am thoroughly exhausted afterwards! Also, I get so amped up that I never am able to sleep very well, even after an early game like last night's. That being said, I'm pretty fatigued today in spite of staying in bed until 8 tjis morning!

Nevertheless, I decided to do chest this morning and see how I do.

Last chest workout I went up to 285, even though I planned on only going up to 280 the week before. I stayed with 285 this time:

285, 5 sets:
3; 4; 3; 3; 2

Obviously, I didn't have my mind into it the first set. Also, I had the bench too close to tje posts (I have a free standing bench and a home made half cage), so the first rep I hit the pegs on the way back up. This didn't help me, obviously. I was happier with the 2nd set, and not disappointed with the rest. Thise were no worse than the last chest workout. So, no visible progress this workout, but under the circumstances I'm ok with that.

Also, my hamstrings were cramping during bench press! I trained legs Saturday, then played hocky Sunday - not the smartest sequence. Skating takes a lot of leg power. So, another factor working against me this morning. I really should have just taken today off from the gym!

In spite of that, I included incline dumbbell press at 80 lbs, my heavieat dumbbells here at my home gym. I had gone with 85's at the company gym during my ast chest workout. Did a few more reps this time with the 80's. I'm going to have to start doing barbell inclines at home until I get some heavier dumbbells. The geavies are freakin expensive, though! I think I'm going to uy a set of 10 to 50, some big handles, and make the heavies from that. That's the topic for a different thread, however.

So, 80's:
10; 9; 8.

I called it quits after the inclines. No declines this time around! Next up is back day!

Still right at 203 this morning despite being definitely dehydrated after hockey last night.

Back day today. This is a simple workout - I guess they all are, really - but it's tough. I'm in my home gym again today, as opposed to the company gym.

DEADLIFT:
370
5x5
I wasn't sure what to expect, if I'd get all 5 sets complete or not. I did, but it took a lot out of me. Also, I had a double hernia years ago (repaired in 98 and the 2nd one in 99). I'm very careful to NOT hold my breath when lifting heavy weights. In spite of that, I'm feeling some "irritation", I'll call it. I'm confident that I didn't tear anything, but will need to be cautious going forward. I have exactly zero interest in having another surgery and being laid up for weeks, then spending the next few years being super careful. FUCK THAT. In any case, I was pretty happy with my deadlifting.

CHINUPS
I added a 10 lb weight using my new weight belt, which itself weighs about 10 lbs. With tje weight belt and 10 lb plate I was over 220 on the scale, about 223.

Didn't quite et the last rep on tje last set:
5; 5; 5; 5; 4

BARBELL ROWS
205
5; 5; 5; 5; 5

By the time I got to these I was pretty gassed. Drank my post workout drink after chinups, needed the carbs. Also, I use a stopwatch to time myself between sets, 5 minutes being the rest period. It was closer to 6 during deadlifts, needed the extra minute to catch my breath; 4 during chinups, these aren't so taxing; but by barbell rows I was back to 5 minutes, and the last one longer, like 11 (got a phone call I had to take).

Time for lunch!

I was up a half pound this morning. 203.5

Nice work brother

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Ok, 204 yhis morning, I think the weight gain the last few days is real (as opposed to increased water retention gor whatever reason).

Chest day today. Still at 285 on the bench press but HUGE improvement today over last chest workout! The 5 sets looked like this today:
5; 5; 4; 4; 4!

Then I moved to 85 lb dumbbell inclines (I'm at work tonight, so benchbwas smith machine and I have the heavier db's). I didn't do as well with the 85's as I did last time, probably because I used ll my energy on flat bench. Still, 3 sets of 7 with 85's.

I skipped declines today just because.

I'm pretty excited, strength still increasing and weight going up slowly. All yogether I'm up 10 lbs since before I went on vacation in July. I've gained roughly 2% fat, which is about 4 lbs. So, assuming all of that is at least semi accurate, I've pucked up about 6 lbs of muscle so far. My goal is 210 at 8 or 9%, so I guess I need to get to around 215 or a little more, maybe 218 before I start to cut the fat. That's still a long way to go, at least another 11 lbs, but it seems doable considering the progress so far.

I'm still struggling to get backnto the "sweet spot" regarding my test dose. I backed down from 180 a week (split in 2 doses) to 140 for trt bloodwork in October. (So I backd down starting in Sept) and have been trying to get ack up to 180 without limp dick side effect ever since. Finally getting there, I'm at about 170 mg a week now (still split in 2 doses) and Sarge is coming to attention semi reliably again. My body DEFINITELY does not like sudden hormone changes, if I go straight from 140 (which isn't enough) to 180 the hydraulics just give up amd don't work at all. I gotta sneak up on it very slowly. I've tried keeping estrogen low, medium, high, and more recently prolactin also, and none of that makes any differwnce at all. I thought the prolactin was the issue, but it doesn't seem to be. Hopefully l'll stay at 170 for a week or two amd then be able to get back to 180 again and cruise along there for a few months. Meanwhile, using 50 mcg MC igf-1, though I forgot to take it today.

Leg day. Night shift, so workout on smith machine at company gym.

Squat:
405
5x5
MUCH happier with form tjis time. Definitely got parallel every rep, every set. REALLY feeling it in my hams amd glutes tonight, as well as quads. I will definitely tay at 405 at least one more workout, despite achieving 5x5 with good, deep form. I want to feel more comfortable with it, I want to repeat it with a free barbell, and I also know that muscles get stronger a lot faster than do tendons. Plus, quite frankly, I'm afraid to go heavier just yet. I have hurt my lower back squatting more times than I care to remember. Haven't done it in over a year, probably. Seems like it, anyway, amd I aim to keep it that way.

I feel great, though, I am stronger on squats than I've ever been.

Barbell hackbsquats (smith machine):
305
7; 8; 7
That's 10 lbs heavier than last time I did these, amd more reps, too.

That's all , folks . I got nuthin left after that. Need some carbs and don't have a shake with me, gonna go eat an orange followed by chicken and rice.

Still a solid 204 fasted, 1st thing after waking up. Getting stronger, not fatter, so I'm happy with that!

EMW14 said:

Leg day. Night shift, so workout on smith machine at company gym.

Squat:
405
5x5
MUCH happier with form tjis time. Definitely got parallel every rep, every set. REALLY feeling it in my hams amd glutes tonight, as well as quads. I will definitely tay at 405 at least one more workout, despite achieving 5x5 with good, deep form. I want to feel more comfortable with it, I want to repeat it with a free barbell, and I also know that muscles get stronger a lot faster than do tendons. Plus, quite frankly, I'm afraid to go heavier just yet. I have hurt my lower back squatting more times than I care to remember. Haven't done it in over a year, probably. Seems like it, anyway, amd I aim to keep it that way.

I feel great, though, I am stronger on squats than I've ever been.

Barbell hackbsquats (smith machine):
305
7; 8; 7
That's 10 lbs heavier than last time I did these, amd more reps, too.

That's all , folks . I got nuthin left after that. Need some carbs and don't have a shake with me, gonna go eat an orange followed by chicken and rice.

Still a solid 204 fasted, 1st thing after waking up. Getting stronger, not fatter, so I'm happy with that!

Click to expand...

Very strong brother keep it up

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thudgens96 said:

Very strong brother keep it up

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Click to expand...

Thanks, brother!

Back day today.

Last time I did back and specifically deadlift, I experienced some temporary discomfort from my old double hernia repair. This was done in 98 and 99 (one side, then the other). While I did get the 5x5 goal at 370 lbs, I decided to stay at that weight. In fact, I stayed with the same weights as last back workout on all 3 exercises. However, I reduced the rest period between sets. Normally 5 minutes, today was more like 3 for all exercises.

So here is today's workout:

Deadlift:
370 lbs
5x5 3 min rest

Chinups:
+10 lbs with dip belt
5x5 3 min rest (last time I didn't get 5 reps for all 5 sets, only 4 on tje last one)

Barbell rows:
205
5x5

I should have gone up to 210 or 215 on this one.

This morning I was 205 on the scale. I also checked fat content with my caliper. This showed 13%. I was pretty disappointed with this. If accurate, this means I've gained only 2 lbs of muscle since starting this. Frankly, I seriously doubt the accuracy of this, as I can SEE the growth in my chest and traps as well as how my pants and shirts fit. My legs and shoulders are also definitely bigger.

It also seems impossible to have gotten so much stronger without building significant muscle. So I'm going to stay with the course I'm on, it seems ro be working overall.

I did finally figure out how to resize photos, so I'll try to get a progress pic posted up.

Chest day:

This is my 4th bench press session with 285. Some improvement today but not as much as I'd like.

285:
5; 5; 5; 4; 4

Last time was able to get all 5 reps only on the 1st 2 sets.

85 lb db inclines:
6; 7; 6

Shorter rest periods between inclines. Training at work today and had to hurry it up.

I'm up to 206 on the scale but I'm starting to get fat. Dialing back the calories a little bitto keep that in check.

Leg day. Night, really. Smith machine workout again tonight. I had hoped to get a barbell squat session in before this, but it didn't happen.

I stayed with 405 on squat again, as i said I would last time. I was much more comfortable this time, squatted nice and deep, less rest time between sets. I'll go up in weight next time for sure.

405
5x5

Sumo squats (I often do one set of these follwing squats)
375 x 5

Barbell Hack Squat (smith machine)
315
3x7

Leg extensions
130 x 15
140 x 10
140 x 10

Leg curl
140 x 8
130 x 8
130 x 6

Awesome workout tonight. Legs feel like rubber right now!

The barbell hacks are very similar to deadlifts, but far less involvement of the lower back, much more quads (that is the point) and hams. But like deadlift, I sure do feel my mid back working! Especially at these heavier weights, it is very evident that squats and deadlifts truly are "total body exercises".

I'm still hovering right around 205 on the scale. I cut back slightly on calories to try to mitigate some of the fat gain. Some of my jeans are getting tight around the waist. But also in the butt and legs. My upper quads in particular are noticably growing.

In general, I see increased thickness in my pecs, my traps are growing and my legs for sure. My back must be as well, though I can't really see my own back very well, lol... I guess considering the nature of this workout routine I'm doing, growth in those areas shouldn't be a surprise; ut should be expected!

EMW14 said:

Leg day. Night, really. Smith machine workout again tonight. I had hoped to get a barbell squat session in before this, but it didn't happen.

I stayed with 405 on squat again, as i said I would last time. I was much more comfortable this time, squatted nice and deep, less rest time between sets. I'll go up in weight next time for sure.

405
5x5

Sumo squats (I often do one set of these follwing squats)
375 x 5

Barbell Hack Squat (smith machine)
315
3x7

Leg extensions
130 x 15
140 x 10
140 x 10

Leg curl
140 x 8
130 x 8
130 x 6

Awesome workout tonight. Legs feel like rubber right now!

The barbell hacks are very similar to deadlifts, but far less involvement of the lower back, much more quads (that is the point) and hams. But like deadlift, I sure do feel my mid back working! Especially at these heavier weights, it is very evident that squats and deadlifts truly are "total body exercises".

I'm still hovering right around 205 on the scale. I cut back slightly on calories to try to mitigate some of the fat gain. Some of my jeans are getting tight around the waist. But also in the butt and legs. My upper quads in particular are noticably growing.

In general, I see increased thickness in my pecs, my traps are growing and my legs for sure. My back must be as well, though I can't really see my own back very well, lol... I guess considering the nature of this workout routine I'm doing, growth in those areas shouldn't be a surprise; ut should be expected!

Click to expand...

Keep working brother great log.

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Well, a "life" obstacle has gotten in the way: work. It's outage season for power plants around here and our fall maintenance outage is coming up. We're busy with prep for that, and I'm scheduled to work 70 hours next week, 60 of them on night shift. I haven't gotten a workout in since my last post in this thread 5 days ago. Hopefully I'll be able to squeeze in training at the company gym on nights. We'll have to see.

Have to watch food intake during times like this: way too easy to start putting on fat when not training much, but gotta eat enough to maintain.

I feel ya brother life work they are not bodybuilding or power lifting fans

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thudgens96 said:

I feel ya brother life work they are not bodybuilding or power lifting fans

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Click to expand...

I hear that. Not hockey friendly either. I am on the roster for 2 teams and I rarely get to play with either because of my work schedule.

I am grateful for having a well paying job. It's a good job. However, I am REALLY looking forward to retirement, even though that's still a pretty long ways off.

If I hadn't been such a hard headed dipshit when young, and listened to my parents amd stayed in school, maybe I'd be a lot closer to the goal now. But, that's not the way it went. I only seem able to learn things one way: the hard way.....

EMW14 said:

I hear that. Not hockey friendly either. I am on the roster for 2 teams and I rarely get to play with either because of my work schedule.

I am grateful for having a well paying job. It's a good job. However, I am REALLY looking forward to retirement, even though that's still a pretty long ways off.

If I hadn't been such a hard headed dipshit when young, and listened to my parents amd stayed in school, maybe I'd be a lot closer to the goal now. But, that's not the way it went. I only seem able to learn things one way: the hard way.....

Click to expand...

Feel like I'm talking to my self brother, I was as wild as the day is long growing up never took anything serious. I could have been retired now from 2 different good jobs. Oh well now I will probably have to work until I'm 65. That may be a good thing. I'm still a little wild. Lol

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