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RE: Samcim's cutting journal , Bill Starr's 5x5 baby! - Feb. 2 2008 20:25:03
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samcim
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Cheers Papa, hope to get much stronger  at the end of the 9 week programme, I will be aiming for:
3x3
squat: 205kg
DL: 240kg
Bench: 180kg
Row: 150kg
TBH I think I will hit all of them, especially the DL'ing. l dunno about bench tho, my right elbow is a bit tender.,....  Might go for some singles on DL when doing the 3x3 part of the programme too see what I can do, my back is my strongest body part 
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RE: Samcim's cutting journal , Bill Starr's 5x5 baby! - Feb. 2 2008 20:36:47
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Papa Lazarou
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Hit 240k last week on my DL (only for 1 mind LOL, 230k for 2). Your other lifts are way better tho (150k bench, 200k squat).
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"The greater danger, for most of us, lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark... Lord, grant that I may always desire more than I can accomplish."
- Michelangelo
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RE: Samcim's cutting journal , Bill Starr's 5x5 baby! - Feb. 2 2008 20:41:52
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samcim
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Is that squat right ass to grass? If so thats very impressive!
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RE: Samcim's "MT shape up" cutting Journal!! ... - Feb. 2 2008 22:11:06
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samcim
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Tonights meal was this:
½ tin of wild alaskan salmon
1 medium garlic cloves, pressed
1 onion
1 Tspoon Dijon mustard
2 TBS fresh lemon juice
¼ cup chicken broth
1 Tspoon honey
1 Tspoon chopped fresh dill
salt and white pepper to taste
2 handfulls of fresh spinach
Add garlic & onion to a stainless steel skillet and stir for half a minute. Add mustard, and whisk in 2 TBS lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and add dill & spinach. Pour over salmon and serve.
Was tasty!
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13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!
3 years progress
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RE: Samcim's cutting journal , Bill Starr's 5x5 baby! - Feb. 2 2008 22:31:42
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Papa Lazarou
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quote:
ORIGINAL: samcim
Is that squat right ass to grass? If so thats very impressive!
Nope. Used to A2G but then my knee gave me jip and I realised pride was coming before a serious injury. Only go parallel now but growth IMO is actually better
_____________________________
"The greater danger, for most of us, lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark... Lord, grant that I may always desire more than I can accomplish."
- Michelangelo
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RE: Samcim's cutting journal , Bill Starr's 5x5 baby! - Feb. 3 2008 11:46:04
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samcim
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Gutted mate, still good lifting tho :)
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RE: Samcim's cutting journal , Bill Starr's 5x5 baby! - Feb. 3 2008 12:06:15
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Pink Panther
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Fuc*in hell... last time i was going through your journal, didnt realise how much weight your were lifting!!! Impressive weights mate! Interested in your carb cycling, might try it in a few weeks. Never tried carb cycling before. I tend to just have carbs around my workouts but thats it. But seems like its working for you though. And your low carb day is like a high carb day for me!! But then again im not a bricklayer! But will try it when my weight loss slows down which it is.
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RE: Samcim's cutting journal , Bill Starr's 5x5 baby! - Feb. 3 2008 14:50:38
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samcim
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Heh yeah cheers :) Only just started the carb cycling my self, its working for me :)
Today at 10am done 1/2 hour cardio before food. Then went swimming with the kids at 1pm.
Yeah mate my carbs are high cuz of my job :) Even this amount and I feel weak sometimes 
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13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!
3 years progress
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RE: Samcim's "MT shape up" cutting Journal!! ... - Feb. 3 2008 18:54:46
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samcim
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Just done an hour slow paced jog outside with the dog
Going to have an avocado salad soon :)
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13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!
3 years progress
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RE: Samcim's "MT shape up" cutting Journal!! ... - Feb. 3 2008 20:39:13
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samcim
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Go to my fist page in this journal mate, my to other journals are in a link at the bottom of my first post mate My bukling/cutting one and my 8 week cutting one.
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3 years progress
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RE: Samcim's "MT shape up" cutting Journal!! ... - Feb. 4 2008 17:31:36
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Pink Panther
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Im still debating whether that really is you as well in those pics!!! I cant wait to have my final pic to put next to the first one! Hope its as much as a shocker as yours is. 
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I'm in no condition to drive...wait! I shouldn't listen to myself, I'm drunk!" -Homer J. Simpson
My journey from Fat to Fit!!
http://www.muscletalk.co.uk/m_2277222/tm.htm
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RE: Samcim's "MT shape up" cutting Journal!! ... - Feb. 4 2008 21:43:37
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samcim
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From: N Wales
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Heh yeah lol, it was quite dramatic :P
Ok today done this part of the gym:
Row 3:
Monday Squat 5 133 150 167 175 3 175 180 185 191 196
5 133 150 167 175 3 175 180 185 191 196
5 133 150 167 175 3 175 180 185 191 196
5 133 150 167 175
5 133 150 167 175
Bench 5 94 106 118 124 3 130 133 136 138 142
5 102 114 127 133 3 146 150 153 156 160
5 109 123 136 143 3 163 166 170 173 177
5 117 131 146 153
5 124 140 155 163
Row 5 79 89 99 104 3 109 111 114 116 119
5 85 96 107 112 3 123 125 128 131 134
5 92 103 114 120 3 137 139 142 145 149
5 98 110 122 128
5 104 117 130 137
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps
Also done 20 mins cardio right after weights, 125bpm
Diet been great so far
_____________________________
13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!
3 years progress
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RE: Samcim's "MT shape up" cutting Journal!! ... - Feb. 4 2008 21:52:14
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Papa Lazarou
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How does that work? Looks a lot of work and I get accused of doing too much LOL
_____________________________
"The greater danger, for most of us, lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark... Lord, grant that I may always desire more than I can accomplish."
- Michelangelo
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RE: Samcim's "MT shape up" cutting Journal!! ... - Feb. 4 2008 21:59:56
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samcim
Posts: 4405
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From: N Wales
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Lol I mean 3 row across mate.
Its only 5x5 of bench, squat and BO row.
With some hypers and inc situps.
Squat
167
167
167
167
167
Bench
118
127
136
146
155
Row
99
107
114
122
130
_____________________________
13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!
3 years progress
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RE: Samcim's "MT shape up" cutting Journal!! ... - Feb. 4 2008 22:01:00
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samcim
Posts: 4405
Joined: May 1 2005
From: N Wales
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This is the 9 week routine:
Template:
Loading/Volume Phase Deloading and Intensification Phase
Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4 Reps Wk 5 Wk 6 Wk 7 Wk 8 Wk 9
Monday Squat 5 133 150 167 175 3 175 180 185 191 196
5 133 150 167 175 3 175 180 185 191 196
5 133 150 167 175 3 175 180 185 191 196
5 133 150 167 175
5 133 150 167 175
Bench 5 94 106 118 124 3 130 133 136 138 142
5 102 114 127 133 3 146 150 153 156 160
5 109 123 136 143 3 163 166 170 173 177
5 117 131 146 153
5 124 140 155 163
Row 5 79 89 99 104 3 109 111 114 116 119
5 85 96 107 112 3 123 125 128 131 134
5 92 103 114 120 3 137 139 142 145 149
5 98 110 122 128
5 104 117 130 137
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps
Wednesday Squat 5 120 132 143 149
5 120 132 143 149
5 120 132 143 149
5 120 132 143 149
5 120 132 143 149
Deadlift 5 163 183 204 214 3 214 220 226 232 238
5 163 183 204 214 3 214 220 226 232 238
5 163 183 204 214 3 214 220 226 232 238
5 163 183 204 214
5 163 183 204 214
Inc bench 5 96 108 120 126 3 126 130 133 137 140
5 96 108 120 126 3 126 130 133 137 140
5 96 108 120 126 3 126 130 133 137 140
5 96 108 120 126
5 96 108 120 126
Assistance:
5x5 or 3x8 of Pullups/Chins/Pulldowns (try to run in line with rest of program as able i.e. increase weekly to PR then lower volume and increase again)
3 Sets of Situps 3 sets of standing shoulder press
Friday Squat 5 109 123 137 144 3 151 154 158 161 165
5 118 133 148 155 3 170 174 177 181 185
5 127 143 158 166 3 189 193 197 201 206
5 135 152 169 178
5 144 162 180 189
Bench 5 115 129 143 151 3 151 155 160 164 168
5 115 129 143 151 3 151 155 160 164 168
5 115 129 143 151 3 151 155 160 164 168
5 115 129 143 151
5 115 129 143 151
Row 5 96 108 120 126 3 126 133 139 145 149
5 96 108 120 126 3 126 133 139 145 149
5 96 108 120 126 3 126 133 139 145 149
5 96 108 120 126
5 96 108 120 126
Assistance
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps
_____________________________
13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!
3 years progress
| |
|
|
RE: Samcim's "MT shape up" cutting Journal!! ... - Feb. 5 2008 21:18:13
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samcim
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Joined: May 1 2005
From: N Wales
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Diet was good untill I cooked pancakes for the kids lol! I had 6 of the fookers with maple syrup
Todays cardio had been a bit obsessive! Done 1/2 hour cardio at 4pm today, then done 50 mins slow jog tonight after the pancakes (Guilt I think lol!)
Starting to feel run down slightly, Going to take it real easy this weekend, jsut walking for cardio and going to laze alot and have a really big carb up on saturday, loads of fruit, melons and pinapples.
Going out on sat for chinese too, going to keep it sensible but try to carb up as much as possible as Im sufferning in work. My energy really is rock bottom today. Think the pig out on the pancakes was well needed!
Tonights meal was a omlette pizza, with loads of chopped onions, peppers mushrooms adnd a sprinkle of cooked salmon.
_____________________________
13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!
3 years progress
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RE: Samcim's "MT shape up" cutting Journal!! ... - Feb. 5 2008 21:51:02
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samcim
Posts: 4405
Joined: May 1 2005
From: N Wales
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I eat loads today in the pancakes. Refeed tomorrow so going to have some pasta tomorrow night, and 150g oats tomorrow morning and some oat cakes in work lol
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3 weeks left till Ibiza!
3 years progress
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