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-   -   Altus580's 5x5 Super Adventure (http://www.bodybuilding.net/personal-journals/altus580s-5x5-super-adventure-13145.html)

altus580 08-24-2009 12:40 PM

Altus580's 5x5 Super Adventure
 
A quick bio on myself:

I have about 3-4 yrs of weight training under my belt. Only about 1.5yr of "educated" weight training. I completed a very long 5x5 once already last yr. and by very long i mean about 5 months, I just kept getting stronger so i never stopped. Of course every 6 weeks i took one week off because it is very taxing. At the time I was deployed overseas, and when i came home i did about a month R and R. After that i developed a Cist on my tailbone which i had to get removed and put me out of the game for a while. Then i did three months of Military training, and moved from Oklahom to New York. I am all settled in now, and i'm starting back up. Not that i ever quit entirley working out, it just wasn't as regimented as i would like.

My goals are strength and size. My diet is going to be tough due to my job. I understand that i will gain some excess fat during the process, i dont have the time/money/knowledge/discipline to handle a "clean" bulk so i wont even bother lying to myself.

I am 69" or 5'9" and 195 lb.
I have a solid build due to my weight lifiting history w/ a bit of excess fat in the mid section from a little to much bulking if you know what i mean:spam: LOL

My diet will consist of realitivley low carbs, trying to keep the intake too the earlier part of the day.

Roughley 3000 Calories -- 250 gr Protein.

Some of you might tell me my protein intake is too low, i just cant afford $$ to eat that much. (Sams Club, buy in bulk, sups, etc i know) 250 is a minumum and i will eat more whenever i can.

Supplements: Creatine Mono and Protein (Which i dont really like to call a suplement)

altus580 08-24-2009 12:50 PM

My planned 5x5

I workout at home so only have access to Barbell, Bench, Squat Rack, Pull-Up Bar (All I need anyways if you ask me)

I have Adjusted DFT's a bit to fit my needs, seeing as how i have done it before.

MONDAY

Back Squat A2G - 5x5

Flat Bench - 5x5

Wide Grip Pull-Up - 5x5

BB Curls - 3 sets

Various Abdominal Training

TUESDAY

Deadlift - 5x5

JS Row - 5x5

Standing Barbell Shoulder Press - 5x5

Shrugs - 3 set

Skull Crusher w/ BB - 3 set

Various Abdominal Training

FRIDAY

Back Squat A2G - Low to High Weight Increasing for 5 sets of 3 reps
(example 225x3 245x3 255x3 255x3 275x3)

Flat Bench - ^^ Same as Squat ^^

Wide Grip Pull-Ups - 5x5

BB Curls - 3 sets

Various Abdominal Training

***Feel free to make any suggestions you think will help***

altus580 08-24-2009 12:57 PM

DAY 1

24 AUG 09

MONDAY

-- Back Squat A2G --

Warm-Up

BWx10
135x5
185x1
205x1
225x1

Working Sets

255lb 5x5

-- Flat Bench --

Warm-Up

135x3
175x2
195x1

Working Sets

200lb 5x5

-- Wide Pull-Ups --

BW 5x5

-- BB Curls --

85x7
75x10
75x10

-- Various Abs --

** Not a bad day, just need to get more sleep**

Pitysister 08-24-2009 01:48 PM

so would you say.....you're now a member of the "super adventure club" ?

altus580 08-24-2009 06:43 PM

^^LOL i didn't know what the hell to name it there are so many "quirky" titles out there. Guess i was thinking N64'ish today!!

altus580 08-25-2009 12:52 PM

Well yesterdays diet went pretty good, minus the end of the night, just a little slippage. A good freind was going away so I had 4 light beers, ribs, and potatoe chips (thanks to the beers). But i've decieded to detox and keep my beer intake to four a week on non-workout evenings. Heres how yesterdays diet went.

Pre Workout

25 grm Whey, I serv Dextrose

Post Workout

3 Eggs English Muffin w/ 1 serv Penut Butter

Snack

2oz Penuts and a low fat Cheese Stick

Lunch

5 oz Chicken Breast

1 cup White Rice
Snack

Protien Drink 110 cals 15 grams
Low fat Cheese Stick

Snack

2 cans Albacore White Tuna w/ 2tbspn Lite Mayo

Then thats where this happened

1/2 Rack Baby Back Ribs w/ too much BBQ sauce :gay:

4 Labats Blue Light (beer)

Too Many Potatoe Chips (probabley 4 servings) :gay:

**need to add more protein, and cals

altus580 08-25-2009 05:19 PM

TUESDAY
25 Aug 2009

Todays Diet

Calories: 3,355
Fat: 162.9
Carbs: 119.4
Protein: 329

Today went O.K the fat content is high because I got alot of protein from baked whole chicken wings, (80gr) which are very fatty.

Wish i could eat like this everyday, only 50 grams from shakes!

altus580 08-26-2009 05:59 AM

WEDNESDAY

26 AUG 2009

-- Deadlifts--

Warmup
135x5
155x3
185x1
205x1

Working Sets
225 5x5

-- Standing BB Shoulder Press --

Working Sets
95 5x5

-- JS Row --

Working Sets

105 5x5

-- Shrugs --

Working Sets
185x15
185x10 (Sweaty hands and I couldn't grip any longer)
185x15

-- Various Ab Work --

Afterthoughts
Skipped skull crusher due to time constraint. Lacked motivation this morning just really tired, even though i got plenty of sleep?

I can def shoulder press more next time -- perhaps even the js row, it feels light i just dont want to compromise proper technique....

:wizard:

altus580 08-26-2009 05:27 PM

WEDNESDAY

26 AUG 2009

DIET

Calories: 2, 819
Fat: 145.2
Carbs: 107.4
Protein: 255

HIThopper 08-26-2009 06:00 PM

I like everything in here but the Avatar!!!

GO BULLS!!!!!


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