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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. |
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 Celery 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) or 2 scoops whey 1 cup milk Meal 7 - (8i) 1 Chicken Breast 1 Cup Brown Rice Celery Meal 8 - (930) 1 Cup Cottage Cheese or 1 Scoop Casein Protein 1 Cup Milk With Half a scoop on Whey Its roughly about 2800 Calories, 60g fat/240g carb/320g protein |
Supplements:
Fish and Flax Oil Lipo 6 + Ephedrine HCL CEE 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 |
Does anyone have any suggestions on stretching techniques? Usually I just do max-ot style stretching.
Example: 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. |
Quote:
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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. |
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 |
Lookin' good in here!
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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 |
HIIT Day 2:
5 min warm up 4 min of 30 sec jog and 30 sec sprint 5 min cool down Approx Calories Burnt: 297.1 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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