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Rocky starts 5x5!!! Pics on pg5,9

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rocky_23
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2008/05/21 20:59:26 (permalink)
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Rocky starts 5x5!!! Pics on pg5,9

Hi, I'm Rich, 25yrs old...This is my first ever log, so please be kind all comments welcome good or bad!

Background
I'll try and keep this part brief!! From a young age up until I was 17-18, I was the fat kid, and I needed to change things to become happy with myself. When I joined the gym I was approx 14-15st, and with a lot of cardio and the use of herbal fatloss supps I dropped to a scary weight of 10st. The past 6yrs I've trained fairly constantly, but have never stuck to a cutting or bulking cycle long enough to reap any benefits. I play a lot of football, so I feel I've always had a high level of cardio fitness.

Old/Current stats
28/02/08 - 21/05/08
Weight: 11st 5lbs - 11st 1lbs -4lbs
BF%: 21.8% - 20.1% -1.7%
Chest: 40" - 41" +1
Neck: 14" - 14.5 +0.5
Biceps: 13" - 13"
Forearm:10" - 10.5" +0.5
Waist: 32" - 31.5" -0.5
Hips: 39" - 38" -1
Thigh: 22.5" - 22.5"
Calf: 14" - 14"

Aims
Long term: Get weight upto 12st, with bodyfat >15% (lessthan)
Short term: To carry on slowly cutting, whilst trying to add lean mass and definition

Pics
Feb '08


May '08




Training and Diet

DAY 1 Back and Triceps:-
Wide grip Chins- 3 sets of as many reps as I can
Deadlifts- 3 sets 5-8 reps
DB row- 3 sets 5-8 reps
Cable Row- 3 sets 5-8 reps

Dips- 3 sets of as many reps as you I can manage
close grip bench- 3 sets of 8-12 reps
cable pull downs- 3 sets of 8-12

DAY 2 Delts and legs:-
DB shoulder press- 3 sets 8-12
Lateral raises- 3 sets 8-12

Squats-4 sets, 20, 15, 12, 10 reps
Lunges-2 sets 12 reps each leg
Leg extension- 3 sets 12 reps
leg curls 3 sets 12 reps

DAY 3 Chest and Biceps
DB Flys or a pec dec - 3 sets 15 reps to failiure
incline bench-4 sets, 15, 12, 10, 8
decline bench- 3 sets 12, 10, 8

EZ bb curls-3 sets 6-8 reps
Alternate standing DB curls-3 sets 8, 10,12 reps
Alternate standing DB hammer curls- 3 sets 8, 10,12 reps

rought diet on training days:

6.30ish: 60g oats, 6 eggs(2 whole)
7.15:TRAIN
8.15: Protein shake+ Creapure + banana
10.30: Chicken breast and slow release carbs eg brown rice or sweet potato OR Tuna sandwich on wholemeal bread
12.30: chicken breast, lettuce or other greens
3ish: Protein shake and recreate
7pm: Lean meat (Chicken, steak, turkey, fish) 1bag of steamed veg
10:30pm: quark & options sachet

Other supps: Omega 3, DCP

I will most likely update this weekly rather than daily, so please bare with me...I look forward to hearing your comments/suggestions regarding any aspects of the above

Thanks for reading!
post edited by rocky_23 - 2008/07/03 14:22:19
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    rocky_23
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    RE: Rocky's found the eye of the tiger!!! 2008/05/21 21:13:36 (permalink)
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    As I'm starting the above routine next monday I chose to do Back and Bi's at the gym today. I kept it light to get a feel for doing a higher rep range again, as I've been doing 5x5 more recently.

    Todays Workout:
    Wide grip Chins - 3 x 12 - bodyweight -10kg
    Deadlifts - 3x12 - 50kg (that includes 20kg BB)
    DB row - 3x12 - 20kg
    EZ bb curls - 3x8 - 17.5kg
    Alternate standing DB curls - 3x12 - 10kg
    Low pulley hammer curls (using rope) - 2x12 - 25kg
    post edited by rocky_23 - 2008/05/21 21:14:13
    #2
    anabolicjay
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    RE: Rocky's found the eye of the tiger!!! 2008/05/22 09:52:23 (permalink)
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    good workout mate! well done for posting pics.
    Subscribed!

    how are the arms today?

    The tattoo does not hide the skin, it reveals the nature of the man...

    #3
    rocky_23
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    RE: Rocky's found the eye of the tiger!!! 2008/05/22 09:56:35 (permalink)
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    Thanks for sub'in Jay...

    And thank you again for all your assitance, I'll put it all to good use

    You were right, if I work out properly then I'll ache! Guess what, I have doms in my biceps
    Next step, to increase the weight next week and push for more pain lol
    #4
    firest0rm
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    RE: Rocky's found the eye of the tiger!!! 2008/05/22 15:20:24 (permalink)
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    I will recommend that you buy some electronic clippers from argos and shave yourself all over! :D

    Good luck with getting your bodyfat down mate. SSCV has been working wonders for me.
    #5
    rocky_23
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    RE: Rocky's found the eye of the tiger!!! 2008/05/22 15:38:57 (permalink)
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    Thanks for that Firest0rm!! I have clippers, I just dont trim it all off - cause I think it looks a little weird like that lol. Maybe one day when I'm lean I can shave it all off!

    I'm off for a 3mile jog after work. I felt a tired this morning, so gave myself the day off AM cardio and did some ab work instead - I find if i workout when I feel like that I get tight knots in my neck and begin to get tension headaches through the day. So a nice steady jog around the country park is in order this evening

    Diet today has been good so far I think:
    6.30: 2recreate
    7.30: ab work followed by a protein shake & 5g creapure
    10.30: 2slices turkey breast, weider protien bar
    12.30: chicken, lettuce, cucumber, scoop of coleslaw
    1.30: 1recreate
    3.30: kiwi & 2slices turkey breast

    I'll be going for my jog about 6pm'ish, then off to the gf's for tea!! She's cooking me Quorn chilli w/pepers and small portion of rice.
    Bed time I'll have some quark I think
    #6
    anabolicjay
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    RE: Rocky's found the eye of the tiger!!! 2008/05/22 15:47:57 (permalink)
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    ORIGINAL: rocky_23
    I'll be going for my jog about 6pm'ish, then off to the gf's for tea!! She's cooking me Quorn chilli w/pepers and small portion of rice.
    Bed time I'll have some quark I think


    lucky devil, wish i had someone to cook for me again lol!
    my ex used to make all my meals for me it was fantastic!

    The tattoo does not hide the skin, it reveals the nature of the man...

    #7
    rocky_23
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    RE: Rocky's found the eye of the tiger!!! 2008/05/22 16:08:32 (permalink)
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    lucky devil, wish i had someone to cook for me again lol!
    my ex used to make all my meals for me it was fantastic!


    It's not always this good!! She doesnt always take me seriously when it comes to my eating, and it makes it harder for me to eat cleanly. I guess her being a veggie makes most of her meals fairly healthy anyway so I have no complaints there
    #8
    rocky_23
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    RE: Rocky's found the eye of the tiger!!! 2008/05/22 23:09:47 (permalink)
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    22/05/08 workout

    Am: Situps, 25regular, 25x2 side crunches, 15x2 leg raises
    Pm: 3 mile steady run (took me 30mins)

    Comments
    I admit I was lazy this morning, I was feeling run down - so instead of getting up after I took my supps I had an extra half hour in bed! The situps felt good, even easy, I could have done more, but I dont think unweighted situps will help at this stage?
    SSCV seemed much easier than when I did the same distance last week, so I'm hoping this is signs of me getting back to full cadio fitness as I ended the football season with an injury.

    Tomorrow is my first leg workout using the logged routine, really looking forward to it. Plus my friend has joined the gym too, so he's coming to train with me

    Do you think I could benefit from using Anabolic pump? views please....
    #9
    RACK
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    RE: Rocky's found the eye of the tiger!!! 2008/05/23 08:28:01 (permalink)
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    Well done on starting a journal up and getting the pics posted Rocky.

    Most important thing before supps is getting your diet and training nailed on mate. They both look good, so stick with them a few weeks and see how you go.
    #10
    pauloduarte
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    RE: Rocky's found the eye of the tiger!!! 2008/05/23 09:02:13 (permalink)
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    Best of luck with your endeavours mate.

    Like Rack said the most important at this stage is diet and training. If you have this under control you will make some serious improvements. Supplements help, but in my view they don't make as big difference as the other two.

    Regarding the training if I can suggest anything is for you to do big compound exercises at the start of the workout as a) they are the trully mass builders and b) they are very draining so you can give it your all when fresh.

    Hence on Back day do Deadlifts first, on Legs day do Squats first and on Chest day to Benching first.

    All the best with it all and will keep an eye on the progress of the Tiger
    #11
    rocky_23
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    RE: Rocky's found the eye of the tiger!!! 2008/05/23 09:47:54 (permalink)
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    23/05/08 AM workout: Delts and legs

    DB weights are per hand, and BB weight is included also.

    DB shoulder press - 12x10kg, 12x14kg, 12x14kg
    Lateral raises - 12x5kg, 12x5kg, 12x7.5kg

    Squats - 20x30kg, 15x35kg, 12x50kg, 10x55kg
    leg curls - 12x35kg, 12x40kg, 12x40kg
    Leg extension - 12x30kg, 12x27.5kg, 12x27.5kg

    Ab work - 25x10kg v-bench crunches, 20side crunches x2, 15leg raises.

    Comments
    I really enjoyed todays work out, as I mentioned lastnight regarding my legs, things are certainly begining to feel easier
    As you'll notice these weights are rather light, there is a good reason for this! A couple of summers ago I had two knee operations within 6months of each other, on a footy injury. Since then I have always been careful when it comes to training my legs. Although I am starting to feel more confident that I can start to progress now, as I dont get the aches and pains I use to feel when doing leg routines. I intend to start adding extra weight each week when possible

    Question: Which would you believe to be more accurate at measuring bodyfat%, digital weightscales which do bf% and body hydration level, or Accu-measure callipers. I ask because I have both and they both tell me different measurements!
    Accu-measure: 16mm skinfold @ the suprailliac, which is 17% bf
    Ibp digital scales: 19.9% bf @ 10st 12lbs, with hydration @ 57.6%
    Both measurements have gone down in recent weeks, which is a good thing, I just wondered which one would be more believeable?

    One more thing...My intentions are to lose bodyfat, and not loose more weight. How can I manipulate my diet so that I'm not losing weight anymore but still cutting that fat measurement? Or should I carry on cutting both then bulk properly when I reach my bf goal?


    Thanks Rack & Paulodurate for your support.
    I hear what you're both saying regarding diet and training before adding supps. I guess I'm one that gets pulled in by the hype of products, for eg, I'm not considering Anabolic pump, although I dont think I need it right now. I may run some more Recreate though :)
    #12
    anabolicjay
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    RE: Rocky's found the eye of the tiger!!! 2008/05/23 09:58:25 (permalink)
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    Looks like a decent workout matey!
    get some decent knee wraps/sleeves if youve had issues with your knees in the past you can support them and still go pretty heavy. you can get some decent ones from here http://www.extremesupplements.co.uk/ the guy who owns the shop also post on this forum as ihawk and is always helpfull.

    The tattoo does not hide the skin, it reveals the nature of the man...

    #13
    pauloduarte
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    RE: Rocky's found the eye of the tiger!!! 2008/05/23 10:17:11 (permalink)
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    Regarding bodyfat measurement. The callipers tend to be more accepted as accurate then the scales, but it depends on the number of spots used for the measurement of bodyfat and how experienced the person taking the measurement is.

    Whatever you use dont get too hang up on it. Just use one and try and take the measurements once a week at the same day at the same time of the day for some consistency and use it as a guide rather than gospel.

    I dont use any. I use the mirror to note if I am losing fat from the areas I need to and weight myself once in a blue moon just to have an overall understanding of where I am. Tape measurement is a good way of checking, and the easiest of it all, your clothes. You will definitely notice if your waist is growing or shrinking by how the jeans feel and the size of your arms and chest by how the tshirt is tight or loose.

    Whatever you do, use it as a guide, not as be all and end all.

    Supplements in the beginning use the ones that actually supplement your food, ie Whey, some carbs (WMS/ Oats/ Malto/ etc) and Multivitamins and Fish Oil Caps. If your food is nice and balanced you will be ok.

    If you want to lose bodyfat, it goes back to first principles, you need to be in a calorie deficit state. You need to spend more energy than the one you consume. You can do this by not changing food and upping cardio. Changing food and no cardio or changing food and adding cardio.

    But you need to have a clear understanding of how much food you need just to maintain your body and then work at a level of around -20% to start seeing some results.
    #14
    anabolicjay
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    RE: Rocky's found the eye of the tiger!!! 2008/05/23 10:47:25 (permalink)
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    just to add to what paulo has said, ive never used calipers and i think ive weighed myself a total of 2-3 times max this year. I rely solely on the mirror these days.

    The tattoo does not hide the skin, it reveals the nature of the man...

    #15
    rocky_23
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    RE: Rocky's found the eye of the tiger!!! 2008/05/23 12:40:02 (permalink)
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    I guess I better stop all the jumping on the scales I have a bad habit for that as I'm never confident that what I'm doing is correct in regards to eating and training...

    Hopefully the mirror/taking progress pics & logging it here will help me

    Good news on supps, I've added some Omega 3 caps to the diet - taking 2caps 3 times a day.
    Still debating with myself whether to stop wasting my money on fatburners etc.... and try it au'natural!! Given my mental history figthing the fat I've come somewhat reliant on supps as a mental boost for cutting I think, hence why I'm always asking questions about them lol.

    Woo-hoo, I've just turned down lunch at an American style restuarant...hows that for mentality!! I know If i'd have gone then my whole week would have gone to pot. I'll be having something nice for tea either tonight or tomorrow anyway
    #16
    rocky_23
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    RE: Rocky's found the eye of the tiger!!! 2008/05/24 11:19:06 (permalink)
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    I usually take the weekend off from the gym to rest and spend time with friends, family, gf & new nephew...

    This morning my legs we slightly tight from yesterdays workout, and once complaining to the gf she got me down on the floor and got me doing some pilates stretching lol...must admit, the hammys and groin do feel a bit better afterwards. A new aim of mine is definately to increase flexibility and be able to touch my toes without it hurting!!

    I'm moving furniture today, so that in its self is a good workout, but I think I'll go and do some sscv this afternoon...is 45mins on the treadmill incline say 13 @ level 5 sufficient enough??
    #17
    anabolicjay
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    RE: Rocky's found the eye of the tiger!!! 2008/05/24 14:45:51 (permalink)
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    yeah thats a pretty good starting point for sscv.

    congrats on the nephew!

    your lucky im crippled atm, went climbing on wednesday and my ligaments are still screaming + did some deadlifting for the fist time in 6 months last night and back is fooked lol but in a good way!

    The tattoo does not hide the skin, it reveals the nature of the man...

    #18
    rocky_23
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    RE: Rocky's found the eye of the tiger!!! 2008/05/24 14:54:26 (permalink)
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    James - any other idea's for sscv, just thinking i might get bored on the treadmill!! Plus my knee doesnt always agree with using the treadmill

    Eek, I can imagine some of the pain you might be having! When I first tried deadlifts I went too heavy and messed my back up! I could hardly walk for a week or two!! It is nice though when you use a good weight and feel it working

    Just letting my lunch settle then off to do the cardio & maybe some abs...feel that I should do it, as I'm going out for a chinese tonight - my mate is back from hongkong for a week, so we're going to catch up. If I'm going to have a drink tonight (alcoholic) what would you suggest I stick too? I'll possibly drive anyway, then I can stick to water and juice, but if i dont drive i dnt want to wreck my hard work by drinking crap!!
    #19
    anabolicjay
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    RE: Rocky's found the eye of the tiger!!! 2008/05/24 15:22:09 (permalink)
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    x-trainer, swimming, rowing, cycling... anything you want just keep the intensity low and steady.

    lol its best not to drink, im a beer monster a couple of times a year-mainly special occasions or holidays, but tee total for the rest as i notice a huge difference in the gym if ive had a drink.
    If youre going to drink alchahol then a mixer with diet coke is your best bet, Barcardi is the lowest in calories, but i wouldnt reccomend drinking it lol!

    But your results will be sooo much better if you dont drink, trust me!

    The tattoo does not hide the skin, it reveals the nature of the man...

    #20
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