Enforcer25's Journey

[Enforcer25]

I just turned 38 and like I said, I've decided it's time to stop screwing around and start training. I'm currently training at home. I've got a bench, cage, free weights, cable pull down, and treadmill. I'm currently using the #5 training program from the Animal book. I'm taking Animal Pak, Pump, and Stak2. Today I did legs, still working on getting the pounds correct, especially on the last set.

6'4"
240lbs

Squat
135x8
155x6
177x4
205x2
70x15

Leg curls
45x8
55x6
65x4
76x2
25x40

Leg Extensions
160x8
185x6
210x4
236x2
90x30

Abs
30 crunches

20 minutes on treadmill

[heavyliftin]

Welcome to the iron game man, stay consistent and you'll see consistent gains, good luck to you

[Enforcer25]

Thanks Heavyliftin

Today Back/Calves

Deadlifts
155x8
185x6
205x4
225x2
95x20

Shrugs
155x8
177x6
205x4
225x2
95x30

Toe raises 5 sets of 12

20 min cardio.

Felt real good today, wasn't sure how squats would go, don't want to hurt back or knees so kind of taking it easy. I'm taking Stak2, pump, and animal pak. I like this stack so far. I've been taking the pak for 3 months.

[xb24]

keep hammering it hard brother, never give up!
Good image and health is always something to shoot for at any age.

[Enforcer25]

Front Lat pulldown
178x8
198x6
220x4
239x2
88x35

Seated Rows
158x8
178x6
200x4
211x2
88x25

Bicep curl(straight bar)
65x8
87x6
100x4
106x2
45x16

Concentration curls
20x8
26x6
30x4
36x2
10x23

Alt. Seated curls
20x8
26x6
30x4
36x2
10x16

ABS
Hanging knee raises

Cardio
20min run

Feeling very good in these workouts. Today is chest. I just wanna say I like this forum and posting these numbers gives me the extra push knowing that my brothers will be seeing these numbers and that I've got to keep improving.

[Evaniel]

Keep up the good work, man. Are you utlizing any kind of eating plan to go with your training?

Endeavor.

[Enforcer25]

Evaniel, I'm trying, fortunately work has a good selection, I usually get a couple grilled chicken breast, fruit, soup. In between meals I'll have cereal or fruit. I think I really need to get my meals dialed in. Home I try to eat chicken, tuna, whey shakes, rice cakes, pasta, eggs. Recently I've really started watching what I eat. Home is my downfall, but I'm really trying to stick with the foods above.

Flat bench
155x8
185x6
205x4
225x1
90x20

Incline bench
115x8
135x6
146x4
160x2
65x16

Incline dumbell
30x8
40x6
50x4
55x2
20x20

Dips
4xbody weight
1xbody weight

Tricep pushdown
88x8
99x6
108x4
119x2
50x18

Toe raises 5sets of 12 with 165

Dips
5x b.w.

Cardio
10min

Funny I should be asked about a meal plan, because I didn't fuel up this morning and I felt it and it shows. I'm disappointed in my last bench of 225 and the dips, that is why I went back and did 5 more. I've had a goal of 225 on the bench, now I want to do 2 good reps, I did one good one, but had nothing left for the 2nd. I learned I need to fuel up before my workout, it really affected my workout, but I guarantee it won't happen again.

[Enforcer25]

Squat
146x8
166x6
188x4
210x2
76x20

Leg Curls
55x8
65x6
76x4
87x2
30x40

Leg Extensions
180x8
200x6
220x4
245x2
90x25

Abs
Situps 40

Cardio 17min

Feeling good and looking forward to week2

[Enforcer25]

Deadlift
155x8
177x6
216x4
236x2
100x15

Shrugs
175x8
197x6
216x4
236x2

Toe Raises
5 sets of 12 with 177

Cardio
18min

Felt really good working out. I like the pak,stak2, and pump. Tomorrow is off day. I'm can't wait for chest day because I'm going to put 225 up twice, as you know last chest day was disappointing, but I know the cause and fixed it.

[Enforcer25]

Front Lat pulldown
189x8
209x6
228x4
239x2
95x31

Seated Rows
171x8
191x6
213x4
216x2
90x28

Bicep curl(straight bar)
70x8
92x6
100x4
105x2
45x18

Concentration curls
25x8
30x6
35x4
40x2
15x12

Alt. Seated curls
25x8
25x6
30x4
35x2
15x12

ABS
Hanging knee raises

Felt good today, tomorrow is chest day and I can't wait to put 225 up two times.

[Enforcer25]

Flat bench
166x8
188x6
210x4
225x2
100x21

Incline bench
120x8
142x6
160x4
171x2
70x21

Incline dumbell
35x8
40x6
55x4
60x2
25x21

Dips
5xbody weight
3xbody weight
5xbody weight

Tricep pushdown
95x8
106x6
115x4
126x2
55x20

Toe raises 5sets of 12 with 185

I finally put 225 up twice. I felt really good after doing that. My workout took a little longer today because I used about a two minute rest period for some of the lifts today. I like having a good lift going into the weekend, I'm anxious to see how I can improve next week.

[Enforcer25]

Squat
155x8
177x6
205x4
225x2
87x21

Leg Curls
65x8
75x6
85x4
95x2
35x40

Leg extensions
203x8
223x6
238x4
260x2
100x35

Abs
Situps 35

Cardio
17 minutes

Felt really good today. Last week my legs felt good even after running. They were a little sore, but felt good. I'm real happy with the gains I'm making. I'm going to switch to another routine after next week, do that for a month and then start cutting.

[Enforcer25]

Deadlifts
177x8
205x6
225x4
247x2
100x18

Shrugs
145x8
210x6
230x4
247x2
115x20

Toe raises
5 sets of 12 with 190

Today was good, my knees were bothering me today. I think I'll get some flex with my next order of supplements. The knees are really the only thing bothering me. Wife is going to grocery shop Thursday so I'm getting my list together.

[Enforcer25]

Well today was back/biceps. I was disappointed in my numbers today. Just didn't have the strength today. Did cardio and that was actually good, felt better after my run. Had all these excuses about just stopping midway through my workout then thought, quit your crying and finish this workout, plus I didn't want to have to put on my log that I quit because I wasn't having a good workout. I finished it and it's in the past, so on to tomorrow.

Front lat pulldown
198x8
214x6
233x4
239x2
101x32

Seated rows
183x8
194x6
214x4
225x2
101x22

Bicep curl(straight bar)
76x8
87x6
93x4
100x2
50x17

Went lighter on these because my form was suffering, wanted to use strict form and less weight.

Concentration curl

30x8
30x6
30x4
35x2
20x9

Alt. seated curl

30x7
30x6
30x4
35x2
20x10

Kept the same weight when I couldn't complete the whole set.

Abs

Hanging knee raises
23

Cardio
20 minutes

I'm glad I finished the workout.

[Enforcer25]

Didn't have as good a workout as I wanted. I think I need to switch what I do on Monday, Tuesday with the workout on Thursday, Friday. I'm going to try this next week and see how that works. Will be looking for a new routine after next week.

Flat bench
177x8
190x6
210x4
215x1
115x16

Was disappointed I didn't put up 225 again, but I am making progress and gains and will put up 225 for reps by the end of the month.

Incline Bench
135x8
140x6
146x4
155x2
70x18

Incline dumbell press
40x8
45x6
50x4
55x2
25x25

Dips
6xBW
4xBW
5xBW

Tricep cable pushdowns
95x8
101x6
110x4
115x2
50x21

Toe raises
5 sets of 12 with 196

[Enforcer25]

I decided to switch things up and do my longer workouts on Monday, Tuesday instead of Thursday,Friday. I'm off Monday and Tuesday and I didn't feel rushed trying to workout before work. I felt good today and was happy with my lifts, however I'm always looking to improve. Will be starting a new routine next week for 4 weeks then going to cut while trying to keep as much of my gains as I can.

Front lat pull down
209x8
220x6
231x4
242x2
110x25

Seated Rows
198x8
209x6
220x4
231x2
110x25

Bicep Curl(straight bar)
81x8
87x6
95x4
100x2
50x18

Concentration curls
30x8
35x6
35x4
40x2
20x16

Alt. seated curls
30x8
35x6
35x4
40x2
20x12

Abs
Hanging knee raises
26

Cardio
20 minutes

[trustcompany107]

hey bro, just wanted to stop by and say good job so far. the only way to go is up and you're certainly heading that way.

it's not the easiest being dedicated to eating right and lifting properly; however, the rewards are well worth the fight. good luck in your journey partner.

[Enforcer25]

I took a look at your training log too, looks good Bro, keep up the great work and stop by anytime. Good luck on your journey to, I'll be looking forward to the updates.

[Enforcer25]

Flat Bench
185x8
196x6
205x4
221x1
221x1
Went back and did another rep, felt like a pussy only doing 1
115x14

Incline Bench
146x8
151x6
155x4
160x2
75x15

Incline dumbell press
45x8
50x6
55x4
60x2
30x17

Dips
5xbw
5xbw
1xbw

Tricep cable pushdown
101x8
106x6
112x4
117x2
55x22

Toe raises with 205
5 sets of 12

Cardio 20 minutes

I'm going to start cutting next week. I have to tone up of this midsection. I'm going to get my BF % and post that next week. I'm going to start looking for a routine to use and order animal cuts. I'm happy with my progress on this workout and as always, I'm looking to improve. I've never really cut before while trying to keep my gains. Will be looking at the forums for guidance. Thanks to all who have looked at my training log and for the comments.

[Enforcer25]

Missed yeasterday, it wasa late night at work and when I got home the kids were sick so I was up most of the night with them. Worked out today though and Monday Istart my cutting phase. The pak arrived yesterday so I'll be posting my measurements and results. I'm using routine 8 from the AOM modified for my schedule. I'll up the cardio to 4-5 days a week.

Deadlifts
188x8
216x6
236x4
247x2
100x22

Shrugs
206x8
217x6
228x4
248x2
115x24

Toe raises
5 sets of 12 with 216

Cardio
20 minutes

[Enforcer25]

Well I checked my BF today. 26.8 using fatTrackII calipers. I knew this would be high and that is why I decided to cut. I'm 6'4" and 238 as of today. I'm going to watch what I eat and eat as clean as I can. Shouldn't be a problem. I'm using a modified version of routine 11 from the AOM. I'm going to do cardio 4-5 times a week for at least 30 minutes. I'm going to alternate between running and working with a heavy bag. I really want to get my BF down. I'm currently taking the Pak, Cuts, Nitro, Pump, and Stak2. I take the pak and stak2 1 hr before w/o and the pump 1/2 hr before. I eat a small breakfast in between. I take the Nitro post w/o. The cuts before lunch and another before dinner. Bodybuilding.com has a nice little chart to keep track of the supplements you are taking, it's like a workout log. That is what I'll be doing for the next 1-2 months.

Bench
155x12
177x12
185x4

Incline
95x12
106x10
111x10
115x10
115x10

Dumbell pullover
30x10
40x10

Barbell curl
45x12
56x12
65x12
76x6

Hammer Curls
10x15
15x15
20x15
25x15

Cardio
30 min 2.52 miles 390cal(according to treadmill)

[firsthorseman97]

I hate cutting personally. Its hard for me to drop the weight and go for reps. Stay strong thru it and don't lose your intensity. Your going to like seeing yourself cutting up. I'm really interested to see more of your progress. Your workouts are lookin' good!

[Enforcer25]

I really appreciate the comments, thanks. I plan to keep posting my results and learning from my fellow Brothers in Iron.

[Enforcer25]

Bent over rows
115x10
120x10
120x8
120x8
120x8

Cable rows
140x12
151x12
162x12

Pull-ups
4 assisted

Hyper Ext.
10
10

Seated Calf raises
95x12
115x12
135x12

Sit ups
30
20

Cardio
30 minutes on treadmill

I'll take my BF measurment on Monday again. Have been eating well so far. I have been a little hungry, but nothing to bad, I kind of expected it. My father gave me a George Foreman grill, he wanted a bigger one. I cooked salmon on it today and chicken breasts tomorrow.

[Enforcer25]

Have been doing real well eating clean. While at work I eat either fish or chicken breasts, for my sides I usually have some fruit and 1 roll. Home is the same, I eat chicken or some kind of steak, the foreman grill is great. I've stayed away from candy, soft drinks, and other crap. I've been taking mu supps and while my lifts could be stronger, I'm not going to worry, I'm in this for the long haul and the numbers will come. Right now everything is really good, this Animal Stak I'm on is great, I feel real good and pumped up. I've been doing the cardio and Monday I'm picking up BOB. BOB is a heavy bag that is in the shape of an upper torso of a man. I'm going to use this for another cardio routine, plus my son who is in TKD will get some use out of it. Well here are my numbers from yesterday.

Military press
65x12
76x12
81x9
81x8

Standing lat raise
10x12
15x9

Rear delt flys
15x8
15x8
15x9

Tricep pushdown
70x15
81x15
86x12
91x10

Close grip press
65x12
95x12
115x10

Cardio
30 min

Felt distracted during this workout about work, but now that is done I hope to improve on these numbers next week.

[firsthorseman97]

Still looking good. You said it right about being in it for the long haul. Lifting is not a sprint, its a marathon. Stay focused and you'll be happy with the results. Diet also looks good. Half the battle is staying away from the junk food and soft drinks. You'll love BOB. I had a Slam-man which is about the same thing. Its great cardio and one helluva stress reliever.

[Enforcer25]

Thanks, that is what I figured about BOB, can't wait to get it, was going to do cardio, but my son had soccer and weapons class today, so I very short on sleep, off next Saturday, so I'll do some cardio then.

[Enforcer25]

Forgot to update this, going to this and get to bed.

Squat
65x12
87x12
100x12
120x12
142x12

Leg curls
35x12
45x12
55x12

Leg extensions
178x12
188x12
188x12

These numbers will be going up next week. I was just trying to see where a good weight was when doing multiple sets of 12.

[Enforcer25]

BF 23.8, weight 236. I think I can do a little better eating a little cleaner at work. I was distracted lifting today so I'm not happy with my numbers. My run was good today and I feel good after my workout.

Bench press
166x12
177x8
177x6
Was really distracted while doing these.

Incline Bench
95x10
100x10
105x10
111x10
116x11

Dumbell pullover
50x10
50x10

Barbell curl
50x10
55x12
61x12
66x9

Hammer curl
15x15
20x15
25x15
30x15

Cardio
30 minutes on treadmill
437cal 2.84miles

[firsthorseman97]

Everyone has bad days. Looks like you worked thru it pretty good. Keep it up. Watch that BF% drop, you'll love it!!!

[gnoll5]

nice progress man...keep it up.

[Enforcer25]

Thanks for the responses. Had to cut cardio short to pick up the kids. Will tweak the diet slightly and see what happens.

Bent over Rows
100x10
105x10
111x10
116x10
121x8

Cable rows
151x12
162x12
171x11

Pull-ups
6 assisted

Seated calf raise
115x15
135x15
157x15

Abs
Situps
30
20

Cardio
20 minutes
306cal
1.96 miles

[gnoll5]

its funny, i am in the same boat somedays...cutting cardio or weights to pick up kids...always cardio!!

[BIG45s]

Nice work. I pretty much lift in the same setup as you. Doing things in the cellar.

Props for doing the cardio with the lifting. I can never stick to it. It looks like you are going about it the right way.


Peace



BIG45s

[Enforcer25]

Cardio is a pain, today due to time I'm going to have to miss it, but I'll do it tomorrow. I switched did legs yesterday because of time.

Squat
100x12
120x12
140x12
160x12
180x12

Leg Ext.
178x12
188x12
198x12

Leg Curls
45x12
55x12
65x12

Had a little pain in my back on the lower left side, but it feels better today, wasn't enough to really hurt, just enough to let me know it was there. Goota go do shoulders/Triceps now and then off to work.

[Enforcer25]

Military press
70x12
76x12
81x10
81x6

Standing lat raise
10x12
10x12
10x10

Rear delt flys
10x12
10x12
15x10

Tricep Pushdown
75x12
81x12
86x12
91x12

Close grip bench
95x12
115x12
126x9

Felt good working out, back is fine, will post measurements Monday or Tuesday, will be out of town Sunday, Monday.

[Big Wides]

nice progress and numbers your looking good bro keep this up

[Enforcer25]

Missed yesterday due to travel for a funeral. Today started week 3 of my cutting.
B.F. 21.6
WT. 233
I'm happy with the progress I'm making and think 1 more month will put me where I want to be. Today was Back/Abs

Bent over rows
105x10
111x10
116x8
122x8
122x8

Cable rows
160x12
165x12
170x12

Pull ups
6 assisted

Seated Calf Raise
135x15
155x15
165x15

Abs
crunches
30
25

Cardio
30minutes
398 cal
2.56miles

Cardio was brutal today, because I didn't want to do it, 5 minutes into I was thinking screw this, then it was 5 more minutes, then after 20 minutes I said screw it I might as well finish, plus I missed yesterday, as usual, I'm glad I finished.

[gnoll5]

lookin' good man. cardio does suck; i am starting to do a little too. nice weight loss numbers.

[BIG45s]

lookin' good man. cardio does suck; i am starting to do a little too. nice weight loss numbers. seconding the cardio sucks and nice weight loss numbers. Just got to keep pounding away.

[Enforcer25]

Thanks Borothers, I appreciate the support.

[brutal]

way to stick with the cardio - its no fun, but we gotta do it. keep at it man, can't wait to check back.

[Enforcer25]

Military Press
76x12
76x12
76x9
81x8

Standing Lat Raise
10x12
10x12
15x8

Rear Delt Flys
15x12
15x12
15x12

Tricep Pushdown
81x12
86x12
91x12
95x12

Close grip bench
115x12
126x10
126x7

No cardio due to my poor time management skills, will do cardio with legs today and do some cardio on Saturday. I'll be looking for a new routine because I like to try new routines every month. Thanks for all the posts and to the Brothers who are reading my journey, I be looking in on some other people's journeys and posting when I get some time this evening.

[firsthorseman97]

Looking good. How's your diet been?

[Enforcer25]

My diet has been good, at work it's been grilled chicken breasts, sometimes rice, apple sauce, veggies, water. Home I'm eating chicken, tuna, rice cakes, steaks, and fruit. When I can't eat this, I have small portions of food, I stay away from soft drinks. I'm hoping to be down to 230 when I weigh myself on Monday. I have lost a little size in my arms, but that is fine, I'll bulk back up in another month. I'm trying to lose 2-3lbs a week, I usually have a cheat meal 1 time a week, it's usually not home cooked, but I still limit my portion size. My wife has been a huge help in grocery shopping and commenting on how much I have lost.

Squat
111x12
126x12
146x12
166x12
188x12

Leg Extensions
188x12
198x12
209x12

Leg Curls
55x12
65x12
76x12

cardio
20min
315cal
2.0mi

[Enforcer25]

Did Cardio today
21min
327cal
2.09mi

Nothing else besides cardio and work, one more week and I'll change up the workout while still cutting for one more month, then I'll see where I'm at.

[BIG45s]

Nice run. I always like the 10 minute mile pace as it doesn't ruin my joints for lifting. Diet is looking tough. It's nice to have a spouse who is aware of your diet needs. Keep it up.

Peace


BIG45s

[Enforcer25]

Disappointed, my BF was 23.2, but my weight was down to 230. I did have two nights when I came home from work and didn't eat what I should have.

Bench Press
177x12
185x7
185x10

Incline Bench
106x12
111x12
115x10
115x9
115x10

Dumbell Pullover
55x10
55x10

Barbell Curl
56x12
61x12
65x12
70x6

Hammer Curl
25x12
30x12
35x10

Cardio
21:00
332Cal
2.12mi.

Thanks Big45s, I like the 10 minute mile too, that seems to give me a good workout and my knees aren't sore when I'm done. I'm ticked at myself for failing myself in the eating, and now I really have to work hard these next four weeks. I'm cycled off the stak2 and cuts for the week so I'm just on Pump,Pak and Nitro.

[Enforcer25]

Bent over Row
115x10
115x10
115x10
120x10
120x10

Cable Rows
170x12
176x12
176x12

Pull ups
6 assisted

Seated Calf Raise
166x15
177x15
188x15

Abs
Situps
40
30

Cardio
21:00min on treadmill
331cal
2.12mi

[BIG45s]

I'm ticked at myself for failing myself in the eating, and now I really have to work hard these next four weeks. I'm cycled off the stak2 and cuts for the week so I'm just on Pump,Pak and Nitro. I feel your pain. I usually fuck up on the weekends and the nutritional plan is shot to hell. I always gain weight over the weekend. Just keep at it and really watch the diet. If you can hold the fort you should make gains even off cycle.

[Targac21]

Yeah sometimes the dining hall closes like 1 min to late on me post workout or i just don't get good nutritional choices with my campus meal plan, Cant wait for none of this bs come fall 07 when I have my apartment and kitchen.

I also carry a protein bar around or something quick so if i have back to back classes I can ensure I'll atleast have something in my stomach.

[Enforcer25]

Thanks for the replys. I'm really going to try harder these next four weeks. Would like to get down to 220 and then bulk up. I've got good food here, it was just after work when I got home I was craving something bad and ate it, the worst was this was right before I went to bed. Off day today and then I finish up the week and start a new routine.

[Enforcer25]

Military press
81x10
87x10
87x6
87x5

Standing Lat Raise
15x10
15x10
15x8

Rear Delt Fly
20x10
20x10
20x10

Tricep pushdown
86x12
91x12
95x12
100x12

Close Grip bench
126x10
126x10
126x6

No cardio today

[Enforcer25]

Today I just did cardio and spent some time with my wife, with her school and work and my work we don't have much down time so I decided to just run today.

21:00min
331cal
2.11mi

This is the end of this program. I'm going to cut for another month. I'm thinking of doing a 5x5 program with cardio. I'm going to read some more posts on it, it seems like it would fit into my schedule. My son has a TKD tournament tonight, his first one, I have to work, but my wife and parents will be there, he is a little animal, when he is at the dojo, he trains all out. That is all for today Brothers.

[firsthorseman97]

Let us know how the "Lil Animal" did in his tournament. You seem busy but you still find time to workout. That's great dedication. Few people have that so never lose it. That's what makes us different than the other 99%.

[Enforcer25]

Thanks, he got a trophy for being the loudest during his forms. He sparred, but at 5 y/o they don't do any contact, my wife said he did very well, wasn't shy or nervous, I'm very proud of him for competing and will keep you posted when he does more tournaments. I'm currently working on my 5x5 program with cardio. I think after 1 more month I'll be down to the weight I want. I'm always excited to start a new program and see my results.

[Enforcer25]

I'm trying the 5x5 program that Ironshaolin posted. I'm liking it so far. I'm going to try some HIIT cardio on Tues, Thurs, Sat and see how that goes. Here is the results of today's workout.

Pull-ups
10 assisted
10 assisted
6 assisted
Here is the site on how I did these. http://www.military.com/NewContent/0,13190,Smith_082603,00.html
see assisted pull up. I'm going to try this and see how it goes.

Weight 228
BF21.4%

Barbell Rows
65x5
87x5
111x5
111x5
111x5

Deadlift
115x5
135x5
176x5
176x5
176x5

Barbell Shrugs
135x5
155x5
177x5
177x5
177x5

Barbell Curls
56x5
65x5
87x5
87x5
87x5

[gnoll5]

good luck with the 5x5 bro. it will be interesting to see how you like it. i used a 5x5 program for a few monthsa while bulking and made awesome progress. i had always thought a 5x5 was more beneficial to a mass gaining cycle, but hopefully it works both ways.

[Enforcer25]

Yeah, I've heard that too, I'm going to give it a try and might stick with it when I bulk, I like trying new things and if this works, I'll put it into the rotation of routines.

[Enforcer25]

Today was push day. I did HIIT cardio yesterday, it was a good change, I'll keep doing this for a while.

Bench Press
115x5
155x5
177x5
177x5
177x5

Incline Bench
95x5
115x5
126x5
126x5
126x5

Shoulder press
65x5
76x5
81x5
81x5
81x5

Close grip bench
115x5
126x5
131x5
131x5
131x5

Hanging knee raises
4 sets of 10

I'm really liking the 5x5, I'm going to see how I am at the end of a month, but I'd like to maybe go for 8 weeks on this routine, the problem is I get bored and want to change the routine.

[Enforcer25]

Friday was Legs. I'm still doing HIIT cardio.
Squat
45x5
65x5
87x5
98x5
109x5

This is the first time I've done these correctly, before I wasn't going down nearly as far as I should of. I really felt a differance in my legs. The numbers are low, but I did them correctly and felt good.

Power clean
65x5
76x5
87x5
98x5
109x5

Leg Curl
35x5
45x5
55x5
66x5
77x5

Toe raises
115x5
135x5
157x5
170x5
175x5

Abs
Crunches with 10lb plate
4 sets of 15

[Enforcer25]

Pullups are still done modified.

10
10
8
4

Barbell rows
70x5
95x5
115x5
115x5
115x5

Deadlift
135x5
155x5
181x5
181x5
181x5

Barbell shrugs
155x5
177x5
182x5
182x5
182x5

Barbell Curls
65x5
87x5
92x5
92x5
92x5

Abs
Hanging knee raises
15
15
12
10

Little soreness on the lower left side of my back. I've been doing stretches and added some core exercises on my cardio days.

[Enforcer25]

Bench press
135x5
155x5
182x5
182x5
182x5

Incline press
100x5
120x5
131x5
131x5
131x5

Shoulder press
70x5
81x5
86x5
86x5
86x5

Close grip bench
120x5
130x5
135x5
135x5
135x5

Hanging leg raises
4 sets of 12

[P-Midg]

Those numbers are comin' along very nicely, bro. Diggin' the log. Keep it up, and keep up the high-intensity cardio, man -- that's where it's at.

[Enforcer25]

Thanks Bro, I'm liking the cardio, I was getting bored just doing the same running over and over, this is a good change of pace. Here is the end of week 2 for the 5x5.

Squat
87x5
100x5
115x5
115x5
115x5

Power Clean
65x5
87x5
115x5
115x5
115x5

Leg Curl
55x5
65x5
82x5
82x5
82x5

Toe Raise
170x5
175x5
182x5
182x5
182x5

Abs
Crunches w/10lb plate
3 sets of 20

[firsthorseman97]

Nice to see your doing your core exercises. You need a strong core in everything you do. Looks like your making some good gains.

[Enforcer25]

Today is the third week on 5x5. I checked my BF today and it is 20.3 and my weight is 226. I've made a fewadjustments to my diet and cardio and I think it will pay off.

Pullups(modified as before)
10
10
10
9

Barbell rows
76x5
100x5
120x5
120x5
120x5

Deadlift
140x5
166x5
185x5
185x5
185x5

Barbell shrug
166x5
182x5
187x5
187x5
187x5

Barbell curls
76x5
87x5
97x5
97x5
97x5

Abs
Hanging knee raises
4 sets of 15

[BIG45s]

Looking good...keep it up!!!



Peace


BIG45s

[Enforcer25]

Thanks Brother, I felt real good today, I feltstrong on my lifts and I'm liking this program. I've got another week on it and then I might continue it or look foranother one.

Bench Press
146x5
166x5
188x5
188x5
188x5

Incline press
111x5
120x5
135x5
135x5
135x5

Shoulder press
75x5
81x5
92x5
92x5
92x5

Close grip press
125x5
131x5
140x5
140x5
140x5

Abs
Seated barbell side bends
2 sets of 10
Barbell twist 2 sets of 15

[BIG45s]

That is one of my favorite chest/shoulder workouts. I love the set and rep progression and exercise choices. Once I get my numbers up, I will likely do something similar. Bench numbers looking good.



Peace



BIG45s

[Enforcer25]

Thanks for the reply, I like this 5x5 routine alot.

Squat
95x5
115x5
126x5
126x5
126x5

Power clean
76x5
100x5
120x5
120x5
120x5

Leg curl
65x5
76x5
85x5
85x5
85x5

Calf raise
175x5
180x5
187x5
187x5
187x5

Abs
Crunches with 10lbs
3 sets of 20
1 set of 10

Hope everyone has a good Easter weekend.

[Big Wides]

like what im seeing here, espically with the cleans, not the eaisest lift in the world. keep this up bro

[P-Midg]

I agree, nice work on the cleans. Those are great for some serious explosive strength and back definition, particularily when you keep em' in the 5-rep range. Keep it up my man!

[Enforcer25]

Thanks for the words Brothers, I'm going to do this 5x5 for another 4 weeks. I'm very happy with it and like the gains I'm making, they are slow, but I keep making them. I have been able to make gains especially with deads and squats. I used to be worried about injury, but I think with the small increase in weight each week, I'm able to prevent injuries. I like the cleans too. I have been having good workouts the past few times. I think my head is clearer and things in my life are coming together allowing me to concentrate on my lifts.

Pullups
4 sets of 10(modified)

Barbell rows
87x5
105x5
125x5
125x5
125x5

Deadlift
166x5
177x5
190x5
190x5
190x5

Barbell Shrugs
185x5
185x5
190x5
190x5
190x5

Barbell Curls
81x5
87x5
100x5
100x5
100x5

Barbell Curls
81x5
87x5
100x5
100x5
100x5

I had to cheat on the last 2 reps on set 4 and on the last rep on set 5. I'm going to still go up next week 5lbs and see how I do.

[gnoll5]

looking good enforcer, still cutting? the numbers are looking solid.

[Enforcer25]

Haven't been doing much, I've had a cold that has been whipping me, I'm hoping to hit it hard on Monday, but these last few days have been brutal. I'm done cutting for now. I'm down to around 226 and I've noticed my BF has gone down. I think 'm going to continue the 5x5, maybe change up some exercises.

[brutal]

can see the numbers jumping. glad you're liking the 5x5 and it looks like its goin well for you. keep up the good work.

[Enforcer25]

Well after being off last week, I have my log for this week. My workouts were really good and I felt great.

Pullups
3 sets of 12
1 set of 7

Barbell rows
95x5
115x5
131x5
131x5
131x5

Deadlift
160x5
182x5
196x5
196x5
196x5

Barbell Shrugs
166x5
177x5
196x5
196x5
196x5

Barbell Curls
75x5
87x5
100x5
100x5
100x3

Hanging knee raises
4 sets of 17

Will have to work on my barbell curls, 100 is a sticking point.

[Enforcer25]

Bench press
155x5
171x5
195x5
195x5
195x5

Incline press
115x5
126x5
140x5
140x5
140x5

Shoulder press
76x5
87x5
95x5
95x5
95x5

Close grip bench press
125x5
131x5
146x5
146x5
146x5

Twists with the bar
4 sets of 20

[Enforcer25]

Squat
100x5
120x5
131x5
131x5
131x5

Power Clean
87x5
100x5
126x5
126x5
126x5

Leg curl
70x5
80x5
90x5
90x5
90x5

Standing calf raise
182x5
187x5
193x5
193x5
193x5

Crunches w/10lb plate
3 sets of 20
1 set of 15

[BIG45s]

I was getting worried... LOL. I have considered doing this program seeing how I don't have the equipment to perform a Westside Program. It will be interesting to see your numbers a month from now.


Peace


BIG45s

[Enforcer25]

I wondered if anyone missed me LOL. I'll be interested to see my numbers in a month too. The 5x5 workout is my favorite so far. Well, the barbell curls are my weak spot, this is the only thing I can't increase my numbers on. Pullups I did 3 sets modified and I did one real pullup, hey it's a start.

Pullups
12
12
9
1 real pullup

Barbell Rows
100x5
120x5
140x5
140x5
140x5

Deadlift
166x5
185x5
201x5
201x5
201x5

Barbell Shrugs
171x5
182x5
201x5
201x5
201x5

Barbell Curls
76x5
85x5
96x5
96x4
96x3

Hanging knee raises
4 sets of 20

I'm down to 224 and according to the calipers about 17% bodyfat. My waist is down to a 39. I'm getting close to some PR especially the deadlift and I think squat, I'll have to go through my paper logs before I came here. Thanks again to all who read and especially the guys who have posted here. I've got to take the kids swimming, I'll be back tonight to read and post on my Brothers' training logs.

[Enforcer25]

Bench press
160x5
177x5
201x5
201x4
201x3

Incline Bench
120x5
131x5
146x5
146x5
146x5

Shoulder Press
76x5
92x5
100x5
100x5
100x5

Close grip bench
126x5
135x5
151x5
151x4
151x4

Abs
twists
3 sets of 20
side bends
2 sets of 15

[Enforcer25]

Squat
106x5
126x5
135x5
135x5
135x5

Power clean
95x5
106x5
131x5
131x5
131x5

Leg Curl
75x5
85x5
95x5
95x5
95x5

Standing calf raise
185x5
190x5
201x5
201x5
201x5

Crunches
4 sets of 20 w/10 lbs.

[Enforcer25]

Today was a good day, did some work outside and then had a great workout. Went up again in numbers, did all my barbell curls, will move up next week.
Pullups were actual pullups, I've never been able to do pullups, now that I've a couple, I will improve on those too.

Pullups
4 sets of 2

Barbell Rows
106x5
126x5
146x5
146x5
146x5

Deadlift
166x5
185x5
210x5
210x5
210x5

Barbell Shrug
171x5
185x5
205x5
205x5
205x5

Barbell Curls
76x5
87x5
95x5
95x5
95x5

Hanging knee raises
3 sets of 23
1 set of 17
just can't keep my grip at the end of these.

[brutal]

great numbers man, I've been lookin for your journey but couldn't find it. Keep up the hard work, brother.

[Enforcer25]

Thanks Brutal. I got my forvm shirt yesterday and my sample packs. Todays w/o was good, couldn't go up on my close grip bench or shoulder press, will go up next week on the others.

Bench
160x5
177x5
201x5
201x5
201x5

Incline Bench
126x5
135x5
151x5
151x5
151x5

Seated Shoulder press
81x5
95x5
105x5
105x5
105x4

Close grip bench
126x5
135x5
151x5
151x5
151x5

Abs
Twists and side bends
3 sets of 25
2 sets of 20

[Enforcer25]

Squat
115x5
126x5
140x5
140x5
140x5

Power Clean
115x5
126x5
137x5
137x5
137x5

Leg Curl
80x5
90x5
100x4
100x4
100x4

Calf raise
190x5
205x5
210x5
210x5
210x5

[Enforcer25]

Well this is week 8 of the 5x5 program and Idecided I would see how much I can lift for two reps. I like this program and will come back to it again. I think I'll try workout 5 from the AOM. Here are my numbers

Week1 wt. 228 BF 21.4 Week 8 227 BF 16.07

Week1 BF was done with calipers and Week 8 was done with the tape taking measurements from the neck, shoulders, chest, down to the ankles. I'm not sure how accurate these methods are, but I'm stronger and I have lost weight. Still have some to lose around my midsection.

Pullups
Week 1 10 assisted Week 8 4 regular pullups

Barbell Rows
Week 1 111x5 Week 8 190x2

Deadlift
Week 1 176x5 Week 8 252x2

Barbell shrugs
Didn't do a max on these was at 205x5

Barbell Curls
Week 1 87x5 Week 8 116x2

I'm happy with the results of this program, I'll do my max on my Wednesday and Friday exercises also. I may have started light when I began this workout, but now I have some numbers to go by for future workouts.

[firsthorseman97]

Nice work. Looking forward to the rest of your numbers.

[Enforcer25]

Well I tweaked my back a little maxing last week, I had wanted to start routine 5 from the AOM this week, but will hold off until next week. I'm feeling better and have been stretching, but will give it until next Monday.

Bench
Week 1 155x5 Week 8 236x1

Incline
Week 1 115x5 Week 8 177x1

Didn't max anything else, I'm looking forward to next week and seeing how I improve on routine 5

[firsthorseman97]

You sure have come a long way in a short amount of time. Keep it up.

[culturista]

deadlifts is the key to development of the whole body in size , strengh and shape for the rounded shoulders ,thick arms traps and quads, ,put more emphasize in your deadlifts try to increase your pundages try " the cage " to start adding pundages to your lifts ,deadlifts is the mother of all exercises . good job so far... hang on just hang on a little more don't give up and remember progressive overload and cycle strenght , can't go on a power cycle for more than 5 weeks