SYNTHETEK INDUSTRIES
Syntherol, Syntheselen, B-12, Vasodilators, Fat Burners, Whey Isolate, Unique products
Sponsored by: www.myprotein.com - UK's #1 Online Sports Nutrition Brand – Choose from over 1000 lines of the finest quality sports supplements at the lowest prices guaranteed.

Maintaining, Not Gaining....Well For Now!!

Page: 12345.. > >> Showing page 1 of 73
Author
crying freeman
Pro-Member
  • Total Posts : 2675
  • Reward points: 6149
  • Joined: 2009/05/12 21:37:36
  • Location: Gosport
  • Status: offline
2009/07/14 21:11:22 (permalink)

Maintaining, Not Gaining....Well For Now!!

I have been on here for about a month now talked to few peeps and got alot of good advice. I've been training for about 2 years now, since my little boy was diagnosed with GSD, it sort of inspired me to get fit I was about 15 1/2 - 16 stone massive body fat % due to sausage rolls, crisps etc so I got a bag and a bench started doin bag work as I'd done a bit of boxing and kick boxing, trouble was I ate nothing and dropped to about 12 stone.
 
Everyone was telling me how ill I looked, so my brother in-law had a chat with me and I started eating again properly and got some whey protein and here I am 2 years later. I been stuck at 14st for about 6 months now and till I joined this website didn't realise how little I had been doing weights wise and had really just been cruising along without increasing the weight I had been lifting etc.
 
So I'm onto my 3rd week of doing Frankie's 5x5 and I thought I'd start a journal to go with it , any critisisum's and comments welcome as hopfully it will push me on as joining this site has done already. Cheers
 
Week 1 29-06-09
 
 Monday
 
Deadlifts (never done these before so am feeling out the weight)
 
5 @ 80kg
5 @ 80kg
5 @ 80kg
5 @ 80kg
5 @ 90kg
 
Barbell rows  (again feeling out the weight)
 
5 @ 45kg
5 @ 55kg
5 @ 60kg
5 @ 65kg
5 @ 75kg
 
Hammer Curls
 
5 @ 20kgs (each side)
5 @ 20kgs
5 @ 20kgs
5 @ 20kgs
5 @ 20kgs
 
Felt like I hadn't done enough as I'm used to training for longer but this took about 45 mins
 
Wednesday
 
Bench press (My bench is rubbish one of the reasons i'm doin 5x5)
 
5 @ 60kg
5 @ 60kg
5 @ 60kg
5 @ 60kg
5 @ 60kg
 
Dumbell shoulder press
 
5 @ 15kg
5 @ 15kg
5 @ 15kg
5 @ 15kg
5 @ 15kg
 
Close grip bench press
 
5 @ 30kgs (each side)
5 @ 35kgs
5 @ 40kgs
5 @ 45kgs
5 @ 45kgs
 
Felt ok still feel like I'm sussin out the weight
 
Friday
 
Back squats
 
5 @ 85kg
5 @ 90kg
5 @ 90kg
5 @ 90kg
5 @ 90kg
 
Barbell stiff leg deadlifts(not done these either)
 
5 @ 90kg
5 @ 90kg
5 @ 90kg
5 @ 90kg
5 @ 90 kg
 
Weighted crunch
 
12 @ 20kgs weight plate
12 @ 20kgs
12 @ 20kgs
 
This session also felt good, my cardio is I speed walk to work(as I always leave late :) for 20 mins and same again home, 5 days a week.
 
Will post the next 2 weeks soon and some pic's got to got sort my son out, for his night feed.
 
 
 
post edited by crying freeman - 2010/10/06 12:44:04
#1

1449 Replies Related Threads

    MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
    Reeper
    Pro-Member
    • Total Posts : 1911
    • Reward points: 7603
    • Joined: 2007/12/11 16:26:14
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/14 21:56:00 (permalink)
    training seems good mate.. you should see good weight increases on that plan i did when i was doing it a month or so ago. and remember diet is the key to gaining weight so you got a diet plan sorted?

    good look with it all and sounds  like your head is in the right place to make some good progress :)
    #2
    iambaz
    New Member
    • Total Posts : 7
    • Reward points: 5885
    • Joined: 2005/01/20 23:58:02
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/14 22:15:42 (permalink)
    Hello mate,

    I too started this programme a couple of weeks ago so will be keeping an eye on this to see how my progress measures up with yours.

    I started on similar weights but after a couple of weeks have added a considerable amount to all my excersises! I was in the same boat as you with regards to feeling a little under worked compared to my previous training, but as i've maxed the amount of weight, i'm starting to feel good after a session.

    Good luck man!
    #3
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/14 22:31:36 (permalink)
    Cheers Reeper yeah have got a diet sorted I think...it goes...

    Mon - Fri

    6.00 -  125 grams oats with a handful of blueberries
                 40 grams protein in a shake

    6.30 - 20min speed walk to work.

    10.00 - Chicken sandwich & tin of tuna, apple & banana.

    12.30 - 125 grams with handful of blueberries
                   40 grams of protein in a shake
                  250 grams of natural yoghurt, apple & banana.

    16.00 - 20min speed walk home.

    17.00 -  huge plate of spag bol or chill or chicken bacon pasta etc

    1900-2100 - 45mins to 1hr training(mon,wed and friday)

    Post workout -  125grams oats and handfull of blueberries
                               40grams of protein in a shake

    sat-sun I normally add in an omlette at 10.30 instead and try to keep it good over the weekend.

    #4
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/14 22:33:14 (permalink)
    Hi ya iambaz have you got a journo going at all, what you doin and what weights you at now?
    #5
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/14 22:39:29 (permalink)
    Week 2
      
    Monday
     
    Deadlifts 
     
    5 @ 90kg
    5 @ 90kg
    5 @ 90kg
    5 @ 90kg
    5 @ 90kg
     
    Barbell rows  (again feeling out the weight)
     
    5 @ 70kg
    5 @ 70kg
    5 @ 70kg
    5 @ 70kg
    5 @ 70kg
     
    Hammer Curls
     
    5 @ 22.5kgs (each side)
    5 @ 22.5kgs
    5 @ 22.5kgs
    5 @ 22.5kgs
    5 @ 22.5kgs 
      
    Wednesday
     
    Bench press (My bench is rubbish one of the reasons i'm doin 5x5)
     
    5 @ 62.5kg
    5 @ 62.5kg
    5 @ 62.5kg
    5 @ 62.5kg 
    4 @ 62.5kg
     
    Dumbell shoulder press
     
    5 @ 17.5kg
    5 @ 17.5kg
    5 @ 17.5kg
    5 @ 17.5kg
    5 @ 17.5kg
     
    Close grip bench press
     
    5 @ 47.5kgs
    5 @ 47.5kgs
    5 @ 47.5kgs
    5 @ 47.5kgs
    5 @ 47.5kgs 
     
    Friday
     
    Back squats
     
    5 @ 100kg
    5 @ 100kg
    5 @ 100kg
    5 @ 100kg
    5 @ 100kg
     
    Barbell stiff leg deadlifts
     
    5 @ 100kg
    5 @ 100kg
    5 @ 100kg
    5 @ 100kg
    5 @ 100 kg
     
    Weighted crunch
     
    12 @ 20kgs weight plate
    12 @ 20kgs
    12 @ 20kgs
    post edited by crying freeman - 2009/07/16 12:46:04
    #6
    iambaz
    New Member
    • Total Posts : 7
    • Reward points: 5885
    • Joined: 2005/01/20 23:58:02
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/14 23:38:06 (permalink)
    crying freeman

    Hi ya iambaz have you got a journo going at all, what you doin and what weights you at now?


    No journal as yet but I have toyed with the idea. I keep track of progress in a spreadsheet, so may start a jounal once i'm a few weeks in a settled and post my past data.
     
    Just looked at your second week progress and i'm almost identical. Doing the same workout, only doing dumbbells instead of barbell row.
     
    Weight wise, i'm doing 85kg on the bench but only 16kg on my hammers, but other than that, we're almost identical. Will be interesting to see how we progress!  I might post a few updates in here if that's cool.
     
    You know FrankyNY suggested 60 - 75 mins weights time for this programme but I, like you, am generally getting it to about 45/50mins. Wonder if everyone else is the same?
     
    #7
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/15 13:00:50 (permalink)
    Yeah I think our rest times might probably be to short between sets but I just go again when I feel good to.

    Post your updates m8 will be cool to see how we go, whats your weight at the mo mines about 14-4 st I'm 6ft 2 and 35 years old.
    #8
    Reeper
    Pro-Member
    • Total Posts : 1911
    • Reward points: 7603
    • Joined: 2007/12/11 16:26:14
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/15 23:34:16 (permalink)
    when i did this routine i was same as use well between 40 mins to 55 mins max but i was making sure i was maxing my lifts so every week i would increase the weight and to be honest i found each workout really hard and pushed to the max. i up'd all my pbs but it really felt like the workouts were hard so i suppose u will find this aslong as u keep adding the weight just take as long as YOU want and need to do a good training session

    glad to see your keeping up with the journal mate, i'll be keeping an eye on this and will post you my routine in august when i start a similar 5x5 and the diet seems good mate there is some long gaps where u always pop a extra shake in etc if u get the chance like between bfast and dinner.
    #9
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/16 12:38:20 (permalink)
    Hi Reeper, yeah I know what you meam about increasing the weight, I do feel like I'm maxin my weight more know I'm on the third week and keep thinkin I won't be able to go much more, but this week has felt really good! And the weight just keeps going up..can't wait to see where I'll be at the end of the 12 weeks!

    Will be good to see how you go when you start yours.
    #10
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/18 11:14:09 (permalink)
    Week 3  
        
    Monday
     
    Deadlifts 
     
    5 @ 105kg
    5 @ 105kg
    5 @ 105kg
    5 @ 105kg
    5 @ 105kg
     
    Barbell rows  
     
    5 @ 80kg
    5 @ 80kg
    5 @ 80kg
    5 @ 80kg
    5 @ 80kg
     
    Hammer Curls
     
    5 @ 22.5kgs (kept these the same as I felt form wasn't great on last set last week)
    5 @ 22.5kgs
    5 @ 22.5kgs
    5 @ 22.5kgs
    5 @ 22.5kgs (good as gold this week so up we go next week)  
      
    Wednesday
     
    Bench press 
     
    5 @ 65kg
    5 @ 65kg
    5 @ 65kg
    5 @ 65kg 
    4 @ 65kg
     
    Dumbell shoulder press
     
    5 @ 20kg
    5 @ 20kg
    5 @ 20kg
    5 @ 20kg
    5 @ 20kg(struggled and and form went on last rep so will do same next week) 
     
    Close grip bench press
     
    5 @ 55kgs
    5 @ 55kgs
    5 @ 55kgs
    5 @ 55kgs
    5 @ 55kgs (lovin these)  
     
    Saturday (had a mental week at work, mental and physically f*** so done it today intead) 
     
     
    Back squats
     
    5 @ 110kg
    5 @ 110kg
    5 @ 110kg
    5 @ 110kg
    5 @ 110kg
     
    Barbell stiff leg deadlifts
     
    5 @ 105kg
    5 @ 105kg
    5 @ 105kg
    5 @ 105kg
    5 @ 105kg (I done 4 but grip went, so done the last but seems like a failure so same  next week) 
     
    Weighted crunch
     
    12 @ 20kgs weight plate
    12 @ 20kgs
    12 @ 20kgs
    I am really enjoying this routine, also although I'm trying hard to eat as much as possible and now up to 14st 6 I'm strugglin with the fact I'm not as lean as I was just 3 weeks ago, keep tellin myself it'll be alright in the end as I do want to bulk but don't like the inbetween bit.
     
    Ps Sorry for all the edits DOH!!!
    post edited by crying freeman - 2009/07/20 21:57:17
    #11
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/20 22:07:03 (permalink)
    Week 4   
        
    Monday
     
    Deadlifts 
     
    5 @ 115kg
    5 @ 115kg
    5 @ 115kg
    5 @ 115kg
    5 @ 115kg
     
    Barbell rows  
     
    5 @ 85kg
    5 @ 85kg
    5 @ 85kg
    5 @ 85kg 
    4 @ 85kg  (same again next week)
     
    Hammer Curls
     
    5 @ 25kgs
    5 @ 25kgs
    5 @ 25kgs
    5 @ 25kgs
    5 @ 25kgs (will keep these the same next week, felt my form dropped on the last set) 
     
    Have attached a pic, will see if it works in a sec, you'll have to excuse the pose, it's a first and the large amount of MOLE'SSS!! LOL

    Attachment(s)

    Attachments are not available: Download requirements not met
    #12
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/20 22:10:21 (permalink)
    Ah it worked cool will get the missus to do some more when she's not just had an argument with our lovely daughter and trying to watch baby faced beauty queens or something like that, and made a comment like 'your not going to post that online on that gay website are you' LOL nearly wet my pants :)
    #13
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/23 19:40:46 (permalink)
    Wednesday
     
    Bench press 
     
    5 @ 70kg 
    4 @ 70kg 
    3 @ 70kg
    4 @ 70kg  
    5 @ 70kg 

    This was weird tonight, had a friend with me for the first time as I train in my garage and have always trained alone, and after the 3rd set he offer to spot for me and as you can see felt better with a spotter and felt I could max out more, so fingers crossed will help me improve.
     
    Dumbell shoulder press
     
    5 @ 22.5kg
    5 @ 22.5kg
    5 @ 22.5kg
    5 @ 22.5kg
    5 @ 20kg(struggled to get this up so went back to the 20kg, other 4 sets were perfect. Weird old night tonight!) 
     
    Close grip bench press
     
    5 @ 60kgs
    5 @ 60kgs
    5 @ 60kgs
    5 @ 60kgs
    5 @ 60kgs ( Still lovin these)  

    Oh well makin good progress and still increasing the weight well, thinkin that the increase's will start so get smaller soon though.
    #14
    GONBU05
    Senior Member
    • Total Posts : 154
    • Reward points: 4928
    • Joined: 2008/07/16 00:29:16
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/23 21:28:48 (permalink)
    hi mate first time ive seen your journal good read. what is this franky routine havnt heard of it looks interesting

    my missus aways says its gay too but she dosnt understand it! first time she seen me on it couple of the guys had pictures up of there wifes/girlfriends f**k she near killed me thought i was talk to these girls!lol

    success is a journey not a destination 
    #15
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/23 21:46:46 (permalink)
    Hi Gonbu05, I started frankies to increase my strength and bulk up a bit, it's a really good routine with lots of good results for bulking and strength on here. It's hard to get used to a first cos of the low reps and finding a weight that max's your effort. The idea is you do  5 sets 5 reps ie bench press if you can do 5x5 then next week you up the weight. Then you just try to add weight every week for 12 weeks, then take a week off completely don't touch a weight but keep up the cardio, then the week after start again but change the exercises ie from bench press to dumbell press. Hope that makes sense will post a link up for you.

    Yeah the wifes are funny, my m8's at work rip me badly as well! What rountines etc have you been doin?
    post edited by crying freeman - 2009/07/23 21:49:07
    #16
    GONBU05
    Senior Member
    • Total Posts : 154
    • Reward points: 4928
    • Joined: 2008/07/16 00:29:16
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/23 21:57:28 (permalink)
    yeh get that from them too they always say im a fat c**t cause i eat like f**k at tea times!lol

    yeh would you put up the link mit have a go at it cheers

    success is a journey not a destination 
    #17
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    GONBU05
    Senior Member
    • Total Posts : 154
    • Reward points: 4928
    • Joined: 2008/07/16 00:29:16
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/24 19:40:18 (permalink)
    thanks mate looks good going to give it ago see what happens. will keep an eye on your journal see how you get on 
                            thanks

    success is a journey not a destination 
    #19
    crying freeman
    Pro-Member
    • Total Posts : 2675
    • Reward points: 6149
    • Joined: 2009/05/12 21:37:36
    • Location: Gosport
    • Status: offline
    Re:My Bulkin-Strength Journal... 2009/07/25 10:31:30 (permalink)
    Thats cool m8 keep popin in, always ready to listen if anyone's got any idea's or advice.
    Don't know what I'm going to do next, although it's a couple of months away. Been feelin well bloated lately don't know if I'm eatin to much, and feel like I wanty to cut even though Frankie said you need to bulk for a few years...Don't think I could keep up the eatin that long LOL!
    #20
    Page: 12345.. > >> Showing page 1 of 73
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5