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Behold the Journal of Jeebus

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Jeebus
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2003/11/10 22:30:31 (permalink)

Behold the Journal of Jeebus

OK folks, I'm starting a training journal now because I think it will be motivating, and everybody else has one. =)

I am starting week 4 of Frankie's 5x5 basic mass program. However, the goal of my first 3 weeks was to drop some fat, so I lost 6-7 pounds. I lost a little bit of muscle size but the strength is about the same, maybe even a tad higher, which I am happy with. Basically I wanted to see how my body would react to lifting heavy while trying to lose weight, I think it worked out well. =) On a side note, I just started creatine again, so I should see some size gain from water shortly.

For the next 8 weeks (at least) I will continue on a pull/push/legs split on mon-wed-fri. I will be aiming to add 1-2 pounds per week (without getting fat!). Cardio will be kept to a minimum (2-3 times a week) doing either 20-30 minute jogs, or HIIT on a treadmill.

Starting weight: 191 lbs (87kg)
Height: 5'10"
Age: 24

Today being Monday, I will post my pull workout next.
#1

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    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/10 22:47:12 (permalink)
    Even though this is week 4, I am going to call it week 1, because it is the first week of my journal, and it is the first week I will be eating for size. =)

    week 1

    PULL (weights are in pounds! I will convert to kgs next time if anybody can't handle the math :D)

    Deadlift: 5-365, 5-365, 4-365, 4-365, 4-365
    Bent over rows: 6-225, 5-245, 5-235, 5-235, 5-235
    Close grip chins: 6,5,4 at bodyweight (very slow reps)
    (palms facing each other)

    Great workout today, as I moved up in both DL and rows. Last week on DL I got 4-4-4-4-4 with the same weight, today it was 5-5-4-4-4. Next week I think I can nail 5x5, actually I KNOW I will, heh.
    I do have trouble doing rows after DLs sometimes b/c my lower back feels a little tender so I did not lift as heavy as I could have. I tried a couple different weights to see which felt the best and 235 was the one. Next week I will go up +5 probably.
    Did close grip chins today for the first time instead of bb curls. I did them very slowwwww because I could not add any weight. This fried my forearms, it was nice! Next week I will do this exercise again, possibly with added weight. That's it! Time to go eat.
    #2
    Ironhead
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    RE: Behold the Journal of Jeebus 2003/11/11 10:33:13 (permalink)
    Hey Jeebus,
    Good luck mate. You mention you are gonna do HIIT on a treadmill. I would advise against it mate. How about sprints in a field or on an elyptical trainer or swimming?
    #3
    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/11 17:17:55 (permalink)
    Thanks for reading Ironhead

    Why is HIIT bad on a treadmill, just out of curiosity? My gym has elliptical trainers, and I can always run outside, I've just been using the treadmill b/c I have one in my basement. Why would say, elliptical, be a better idea?
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    Ironhead
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    RE: Behold the Journal of Jeebus 2003/11/12 11:43:15 (permalink)
    No worries mate,
    well you cant really go flat out sprint on a treadmill and then there is always teh danger of slowing it down properely as well. I tried it before and was advised against by MT and i have to agree now. On the elyptical you can run as fast or as slow as you like without the problems seen with the treaadmill, and I guess its easier on teh knee and ankle joints.

    Ironhead
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    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/12 21:34:52 (permalink)
    Week 1

    PUSH

    Dips 5-(100+bw), 5-100,5-100,5-100,5-100 (last week I did 5-5-5-4-3 with 100)
    DB Incline Press 5-90,5-90,5-90,5-90,5-90 (last week I did 5-5-5-5-4 with 85)
    Standing BB Press 5-135,5-135,5-135,5-135,5-135 (last time did 5-5-4 with 135)

    Awesome workout today!!!

    Finally nailed 5x5 on dips with 100 lbs...barely! will add 5 next time. Felt some shoulder pain though, I think I need to slow down towards the bottom of the rep.

    I got a little cocky after that and used the 90's on incline DB, even though last time I only got 5-5-5-5-4 with 85's. To my suprise I achieved 5x5 nonetheless! However I had a little trouble getting the dang dumbbells in position. I sorta pseudo-deadlifted them and then sat down, felt a little bit of strain in my back from doing that. Next time I may give the 95's a shot.

    I am happiest about getting 5x5 on military press. These felt good, and I think I could have handled a little bit more. A few weeks ago at home I was able to do 5x5 with 165 lbs, but that was my first exercise and my tris were fresh. Oh well. I will add 5 lbs next time, maybe 10...this is tough exercise to do last in my opinion. I still have bad DOMS in my low back from Monday...I hope it's gone by leg day on Fri. =/

    I have stuck to this chest routine for 4 weeks now.... usually I change my exercises around about now but I am liking it so I may keep it the same for a little while longer. Cheers
    #6
    Big-Ron
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    RE: Behold the Journal of Jeebus 2003/11/14 20:59:13 (permalink)
    Hey fella,

    Glad to see the journal is up and running, im going to start the same routine in a few weeks, basically because ive been injured the last 10 weeks and dont want to jump straight back in.

    Hopefully i'll get some tips off you along the way :) How are you finding 5x5 and do you feel that the 3 sets are sufficient for chins? I have a hard time chinning due my larger lower body, but i know that with a few months of negatives i will be on with the 5x5's

    looking forward to seeing the journal progress

    B-R
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    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/14 21:59:45 (permalink)
    Thanks for posting Big-Ron.
    After a month of 5x5, I find that I'm really enjoying it, as its as challenging as it is simple. I had previously been doing reps in pyramid fashion (eg. 12-10-8-6) so I find myself lifting much heavier weights than before, which I really like. My only worry is that even though I only lift 3 days a week (MWF) my lower back is almost constantly sore.

    As for chins, I was doing them with a close grip as a substitute for barbell curls to see how they felt. Since I did these to hit the biceps I only did 3 sets b/c I think it was plenty(I also did them very slow which made it a lot harder). If I had done wide chins I would have substituted them for BB rows and done 5 sets. Chins are tough, so go ahead and try negatives till you can get 5x5, or get somebody to spot you. Also, I am not worried about doing direct arm work at all, since my arms had not grown in the previous 3 months of bulking (I had a 4th workout just for arms). Cheers!
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    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/14 22:07:38 (permalink)
    Week 1

    Legs

    Squats 5-325,5-325,5-325,5-325,5-325 (5x315 last week, will +10 next week)

    Yep that was my workout, 5 sets o' squats...but that didn't make it easy! I was a little hesitant to do back squats since my lower back was STILL not 100% from Monday. But I gave it a shot anyway, and this leg workout actually felt better than the last one, which was 10lb. lighter. My form was better and I think I actually went a bit deeper this time. I had a problem though, on the way home my lower back cramped up BAD on the right side, and it didn't go away till I got home and walked around. Hopefully it was a one time thing. Anyway I am happy with today's workout, and I'll be back and at it on Monday!
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    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/17 22:33:58 (permalink)
    Week 2

    Pull

    Deadlift 5-365 (Yes 1 set. VERY bad pain/cramp in right side of lower back :( )
    Rows 240 lbs. 6-6-5-5-5
    Weighted Chins w/ 25 lb. plate 5-5-5-4-4
    BB Curls 95 lbs 5-4-4

    Frustrating and SCARY workout today. The lower back cramp that haunted my previous leg workout came back today, and then some. Even my deadlift warmup sets did not feel good, and when I finished my first working set, I knew I had no business trying another, this cramp thing was THAT bad. Even stretching didn't help, it actually made it worse. I almost packed up and went home but I decided to stay anyway, and I'm glad I did.

    Went up 5 lbs. on rows this week, they felt good, and pretty easy too! It was easier obviously b/c I was not exhausted from DL's, but my back cramp was still bugging me a little bit here.

    Did weighted chins, I figured it would be a good 2nd exercise today. Used a 25 lb. plate, and got 5-5-5-4-4. These seemed easier than last time I did them, but my grip was pretty bad on my last 2 sets.

    Did 3 sets of BB curls as a final exercise. 5-4-4 with 95 lbs. Did I mention I hate my biceps? Well I don't hate them too much...they aren't necessarily small, they're just...NOT strong. I see guys doing way heavier weight than me with smaller arms! I dunno, my bicep strength never seems to budge. Maybe they were just tired from chins (I keep telling myself that).

    Anyway today's workout was "OK" except for the cramp from hell, and no it wasn't menstrual. I was so psyched about getting 5x5 on deadlifts today but I guess that will have to wait till next time. Maybe this cramp is my body's way of telling me I am overtraining my lower back. I might have to switch to front squats on Friday, or skip legs altogether....I can't believe I said that. I guess I'll decide later this week, hopefully it will fix itself!
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    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/18 00:02:19 (permalink)
    Actually pusha, I have no idea what my max is!

    Maybe 2-3 months ago I tried 405 lbs for the hell of it after I did my working sets, and got it up and locked out with kinda ugly form. That's the most I've ever tried, but I imagine I could handle another 10-20 lbs. on top of that if I did it at the beginning of the workout, and actually KNEW how to warm up for a 1RM.

    I rarely get to do 1RM's on anything since I always train alone and have a big fear of death by a crushing barbell. I would consider DL to be my best lift, but I think having short legs has a lot to do with it :) But, I am rather curious about my max myself so maybe I will work up the guts to try it next week! Thanks for replying.
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    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/18 16:37:15 (permalink)
    Forgot to post my weight over the weekend, but I was 194 lbs! (88kg) That's +3 lbs. from the week before, but I think most of it is water. My goal weight will be 205-210 lbs, but it will be tough since I have a hard time gaining weight once I am close to 200 lbs. We'll see!
    #12
    JF
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    RE: Behold the Journal of Jeebus 2003/11/18 17:33:25 (permalink)
    Well, well, well there's some nice weight in there! Keep up the good work!
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    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/19 23:47:41 (permalink)
    Week 2

    Push

    Dips- bw + 105lbs. 5-5-5-5-5 (100 last week 5x5)
    DB Incline- 95's 5-5-5-5-6 (90's last week 5x5)
    Standing BB Press- 145 5-5-5-5-5 (135 last week 5x5)

    I thought my last push workout was great, this one was MUCH better!

    Dips felt pretty good. Form was pretty good too. Moved up in weight 5 pounds but I should've tried 10 I think. Not much else to say here, but felt a slight pain in left shoulder.

    DB Incline was great. Last week I couldn't believe I could use the 90's, and this week I couldn't believe I could do the 95's! These were awkward as hell to position but the actual pressing part was not that bad. Not only was this NOT very hard, it was kind of easy. I got 6 on the last set. The only dumbbells larger than this are the 100's at my gym, this might be a problem soon.

    Standing military press went pretty well too. I usually use a little momentum on that first rep so I don't know how much it counts. I felt a little bit of pain in my lower back, not good. I am going to do front squats instead of back squats on Friday to attempt to give my lower back a rest.

    Can't complain about anything today, it all went very well. My left arm had a little trouble stabilizing the DB during incline today, but I think that may sort itself out on its own.
    #14
    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/21 19:05:41 (permalink)
    Week 2

    Legs

    Front Squats 3-265, 275 5x5 (up from 255 3x5)

    Standing Calf
    Raise Machine 275 3x10

    Kept it short and sweet today. Did front squats instead of back squats b/c my back is still bothering me. Had not tried these for about 3 weeks, when I got 3x5 with 255.

    Tried 265 on my first set today and the plate hit against the safety pins after 3 reps and I damn near fell over! So I stood up, removed the safety pins, added 10 pounds, and knocked out 275 5x5. I couldn't believe I got this, since I had never even tried more than 255 before today. Will have to add some more next time. By the way, towards the end of a set of these, my head gets so red it starts to resemble a tomato...anybody else get this?

    Not sure why I did calf raises, I guess because I have not done any calf stuff since I started 5x5, and I missed doing them. Plus my workout was too short and I felt like I wanted to do more. So I did 275 for 3 sets of 10, and I am sure this accomplished nothing.

    I would like to try a max deadlift Monday but my lower back still feels...weird. It's not sore or anything, it just feels kinda funny when I bend down to tie my shoes and stuff like that. Guess I will wait till Monday to decide what to do. I'm keeping my fingers crossed!
    #15
    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/22 16:38:38 (permalink)
    Today's weight: 195! Up 1 pound from last week, heading in the right direction! That's all I got for today =)
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    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/24 21:29:43 (permalink)
    Week 3

    PULL (Deadlift 1RM day!!)


    Deadlift

    5-135 (gloves and belt, no straps)
    5-225
    3-315
    1-385
    1-425
    1-455
    1-470 *

    Rows 245 5x5 (240 5x5 last wk)
    Weighted Chins w/ 25 lbs. 5x5 (25 lbs 5-5-5-4-4 last wk)
    Hammer Curls 45's 3x5 (why did I do these?)

    I always wondered how much I could deadlift, and well, now I know! Most I had ever tried was 405, and that was with straps. Today I did a few warm up sets and tried 425, and boy, that felt light. Next I tried 455 and nailed it with perfect form, but it was tough. So I tried 470 and it was kind of ugly. I got it up though and locked out, and for some reason my dumb ass just stood there holding it for like 5 seconds (in amazement) which killed my grip, and while I lowered it, I lost my grip about an INCH from setting it down.....this made a VERY LOUD sound! lol. With straps I coulda handled a little more weight, but I shocked the hell outta myself by pulling 470 when I was expecting 420-430.

    Did rows since I had had enough of Deadlift for the day. I went up 5 pounds from last time and got 5x5 but my form was....not great.

    Weighted chins was the same way, I got 5x5 but once again my form sucked towards the end.

    Every single bar in the damn gym was being used so I did 3x5 of hammer curls with 45's. I still hate my biceps, as I basically feel I got nothing out of this exercise.

    Well except for my 1RM, I did not feel I got a good workout today, even though technically my reps increased from last time. I may punish myself by not increasing the weight next week, but I have not decided that yet. That's all folks. WOOHOO 470!! =)
    #17
    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/24 21:31:24 (permalink)
    Oh I forgot to mention my lower back STILL feels kinda weird, but luckily did not bother me much today.
    #18
    Jeebus
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    RE: Behold the Journal of Jeebus 2003/11/26 21:35:14 (permalink)
    Week 3

    Push

    Dips- bw + 110 5-5-5-5-4 (last wk 105 5x5)
    DB Incline- 100's 5-5-5-5-1* (last wk 95's 5x5)
    Standing BB Mil. Press 150 5-5-5-5-5 (last wk 145 5x5)

    Today's workout looked "ok" on paper, but it felt like crap. Lots of shoulder pain today and I have NO idea where it came from.

    I almost couldn't do dips, I had a pain in my right shoulder for some reason, but after a few warm ups it went away for awhile. Dips felt very heavy and during the negative portion I felt like I was almost out of control. But I still managed decent reps, but not 5x5, which was discouraging!

    The 100 lb. dumbbells seemed like monsters and were VERY hard to position during incline. That first rep is always SO tough but then I find a little groove and can crank a few more out. Everything went good till the 5th set, when on the first rep my left arm almost fell backwards behind me, which would have torn my arm off I think. So I said, I'm done with that.

    Standing military press was tough, my shoulder joints have really been taking a beating lately. Barely squeaked out 5x5 with a little momentum on the last rep, but I did well enough to increase it 5 lbs. for next time.

    Two sub-par workouts in a row, sigh. My diet has not been great lately, that's a possible reason. Or maybe it's overtraining, but I'm only lifting 3 days a week. At any rate, I feel a plateau coming on soon =(


    #19
    JF
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    RE: Behold the Journal of Jeebus 2003/11/27 02:05:06 (permalink)
    C'mon man, you're one strong mutherfukca, you won't hit a plateau anytime soon! Just rest well, eat nice, ice that shoulder, it should all get into place.
    #20
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