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FlawedGRUNT 07-10-2006 12:36 AM

Flaweds Journal (5x5 + HIIT 12 Weeks)
Whats up guys... its finally time for me to start a journal. Hopefully this will help me keep my ass in track. Although I will not be starting all of this until rought March 6th or 7th as i am trying to find a place to live.

I'll start off with some Stats and Goals

Age: 21
HT: 6'
WT: 225
BF: No Idea

Goals: My main goal is to put on mass, but I would love to put on strength as well and *SLOWLY* cut fat. Im going on a cruise in 12 weeks so hopefully I will be lookin good :) Will post before and after pics

For most of the last year I have been following the MAX-OT program but will be switching to the Single Factor 5x following advice from my mentor 0311. I also will be doing HIIT Cardio.

One of my big goals to having this journal is maintaining a good diet, I have never been able to eat well and I am ready to try my hardest.

The next couple posts I will post my diet and workout plans.

FlawedGRUNT 07-10-2006 12:40 AM

Diet/Workout -

Workout - Bill Starr's 5x5
Cardio - HIIT

My work times are pretty random so I will be having different Diet/workout Setups. The times I eat and workout are goign to vary, because i work either 930-6, 11-730, or 1-930

Monday - 5x5
Tuesday - HIIT Cardio
Wednesday - 5x5
Thursday - HIIT Cardio
Friday - 5x5
Saturday - HIIT Cardio
Sunday - REST (much needed)

HIIT will be starting at 4 minutes the first week. 5 minute warmup 4 minutes HIIT (30 second jog/30 second full sprint) and then 5 minute cool-down.

Meal 1 - 7
2 Egg Whites/1 Whole
1 Scoop Whey
1/2 Cut Raw Oats
1 Cup Skim Milk

474 Calories - 11g Fat - 44g Carbs - 50g Protein

Meal 2 - (right around 11-noon)
1 Can Tuna Drained
1/4 Cup Almonds
1 Banana

448 Calories - 16g Fat - 41g Carbs - 41g Protein

Meal 3 - (2-3)
Whole wheat wrap
Deli Sliced Turkey
Fat Free Mayo
Small Salad

Meal 4 - (5-6)
Sweet Potatoes
1 Chicken Breast

Meal 5 - (630 Pre-workout shake)
1 Scoop Whey
1 Cup Milk

Meal 6 - (730 Post-workout shake)
Extreme Blendz Shake (sell them at my gym)
2 scoops whey
1 cup milk

Meal 7 - (8i)
1 Chicken Breast
1 Cup Brown Rice

Meal 8 - (930)
1 Cup Cottage Cheese
1 Scoop Casein Protein
1 Cup Milk
With Half a scoop on Whey

Its roughly about 2800 Calories, 60g fat/240g carb/320g protein

FlawedGRUNT 07-10-2006 12:43 AM


Fish and Flax Oil
Lipo 6 + Ephedrine HCL
Multi Vitamin

For the LIPO6 + Ephedrine HCL I running a cycle like this;
1 Ephedrine + 2 L6 for 2 days
1 E + 2 L6 twice a day for 2 days
1 E + 2 L6 three times a day for 3-4 weeks

FlawedGRUNT 07-10-2006 01:38 AM

Does anyone have any suggestions on stretching techniques? Usually I just do max-ot style stretching.


Chest Stretching (Bench)
135 x 12
135 x 10
155 x 6
180 x 3
195 x 1

this would be for if I was going to bench 225 x 6 or something. Anyone for or against this? I always worried it would wear me out somewhat.

EricT 07-10-2006 06:13 AM


Originally Posted by Flawed
Anyone for or against this? I always worried it would wear me out somewhat.

Definitely against! Is that BEFORE you lift? Wear you out is right. No way. Don't do that. Stretching is NOT a warmup. The only reason you'd want to do that is if you want to lift a lot less and potentially injure yourself. Warm up before. Stretch after.

FlawedGRUNT 07-10-2006 12:03 PM

Week 1/Day 1

Barbell Squat:
75 lbs x 5
95 lbs x 5
115 lbs x 5
135 lbs x 5
155 lbs x 5

Barbell Flat Bench:
95 lbs x 5
120 lbs x 5
145 lbs x 5
165 lbs x 5
190 lbs x 5

Barbell JS Rows:
60 lbs x 5
75 lbs x 5
90 lbs x 5
105 lbs x 5
125 lbs x 5

Weighted Hypers:
35 lbs x 10
45 lbs x 10

Weighted Decline Situps:
35 lbs x 15
35 lbs x 15
45 lbs x 10
45 lbs x 10

Felt great to get into a new workout today. My starting numbers are low, but I have talked to you a few of you and given you my reason for that. Which I think is a good start, because once again I do not want to risk using bad form and even with todays workout I already feel better about form, especially with squats and Rows (although I felt myself using my lower back again). All the lifts felt relatively easy, except the last set of Rows.

FlawedGRUNT 07-12-2006 08:24 PM

Tuesday I did HIIT

5 min warm up
4 min of 30 sec jog and 30 sec sprint
5 min cool down

Been up north the last 2 days so i didnt get my wednesday of 5x5 in, doing it tomorrow

Darkhorse 07-12-2006 08:58 PM

Lookin' good in here!

FlawedGRUNT 07-13-2006 01:31 PM

Week 1/Day 2

Barbell Squat:
75 lbs x 5
95 lbs x 5
115 lbs x 5
115 lbs x 5

Barbell Standing Military:
65 lbs x 5
75 lbs x 5
95 lbs x 5
115 lbs x 5

Barbell Deadlifts:
95 lbs x 5
115 lbs x 5
130 lbs x 5
130 lbs x 5

Today felt pretty decent... feeling really good about my squat form... although I think i am really sucking at deadlift form... never done it before and usually no one is at my gym to give me pointers... feeling alot of strain in my lower back... ill continue to watch videos and look at pics and descriptions.. haven't helped me as much as i would like yet haha

Although I am loving the 5x5... decents weights... compounds... and its gets me out of the gym in 50 minutes which is one thing i love... im definately not a high school beach dude who liked to spend 3 hours in the gym

FlawedGRUNT 07-14-2006 12:52 PM

HIIT Day 2:

5 min warm up
4 min of 30 sec jog and 30 sec sprint
5 min cool down

Approx Calories Burnt:

From now on I am going to use the calorie counter on the elipitcal machine to judge if I worked myself harder than the time before or not.That way I always know what to push for.

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