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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) |
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*** |
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** |
so would you say.....you're now a member of the "super adventure club" ?
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^^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!!
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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 |
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! |
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: |
WEDNESDAY
26 AUG 2009 DIET Calories: 2, 819 Fat: 145.2 Carbs: 107.4 Protein: 255 |
I like everything in here but the Avatar!!!
GO BULLS!!!!! |
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