PDA

View Full Version : Littlefry's Quest for Never-Ending Mass!



Pages : 1 [2] 3 4

T o m m Y
09-02-08, 5:12 pm
I Bet!!

Moe Hawk
09-02-08, 6:54 pm
Man, you just keep killing this thing, eh? Good work as always. Your squats are still phenomenal.

Littlefry
09-05-08, 5:21 pm
Well boys I just got back from the gym and iam about to down a nice protein shake; and cook some nice homemade pizza as a cheat, since every friday is essentially a cheat night for me. Anyways back to my workout session today. I hit PR's for all 3RM with ease. Especially on bench today, boy did it feel extra light and I had a solid pump running throughout the workout.



Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
225 x 5 reps
315 x 5 reps
365 x 5 reps
425 x 3 reps
315 x 8 reps

Bench 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
185 x 5 reps
205 x 5 reps
225 x 5 reps
265 x 3 reps
205 x 8 reps

Barbell Row 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
155 x 5 reps
185 x 5 reps
205 x 5 reps
235 x 3 reps
185 x 8 reps

Assistance:
3 sets of barbell curls
135 x 8 reps
135 x 8 reps
135 x 8 reps

3 sets of tricep Extensions
140 x 8 reps
140 x 8 reps
140 x 8 reps

Littlefry

pmug0000
09-05-08, 8:19 pm
Awesome 3RM's today littlefry great workout! Enjoy that pizza!

shizz702
09-05-08, 8:23 pm
Damn Fry you are doing awesome. Solid, respectable numbers all the way around!

Littlefry
09-07-08, 9:26 pm
Well I headed to the gym today after right after work. It was super quiet there like 4 people in the whole gym, and metallica blairing over the radio so I was pumped to start my workout. Started off with squats, being light day they felt like 135 the whole time. Next was military which I jumped uo 10 pounds to 165, Iam hoping to hit 185x5 by the end with military's. Than came deadlifts which isnt one of my favorite exercises ever but, Iam starting to enjoy it more and more as time passes. I just finished off some homework and reading so now iam jsut going to relax and watch some TV.


Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again (Light)
135 x 5 reps
225 x 5 reps
315 x 5 reps
335 x 5 reps

Military Press 4x5 - Ramping the weight to top set of 5
95 x 5 reps
105 x 5 reps
115 x 5 reps
165 x 5 reps

Deadlift 4x5 - Ramping the weight to top set of 5
185 x 5 reps
205 x 5 reps
235 x 5 reps
280 x 5 reps

Assistance: 3 sets of sit-ups

Littlefry

gymEvo
09-07-08, 10:34 pm
5x5 is the shit...it really does work...i need to incorp that back into my routine soon.

Whats ur split ...im a lil lost here bro.

Littlefry
09-07-08, 11:21 pm
heres my current split evo

Friday:

Squat 5x5 - Ramping the weight to top set of 5
Bench 5x5 - Ramping the weight to top set of 5
Barbell Row 5x5 - Ramping the weight to top set of 5
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups


Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again
Incline or Military 4x5 - Ramping the weight to top set of 5
Deadlift 4x5 - Ramping the weight to top set of 5
Assistance: 3 sets of sit-ups


Tuesday:

Squat 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
mondays top set of 5, weight frome 3rd set is used for a final set of 8
Bench 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
mondays top set of 5, weight frome 3rd set is used for a final set of 8
Barbell Row 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
mondays top set of 5, weight frome 3rd set is used for a final set of 8
Assistance: 3 sets of barbell curls, 3 sets of tricep Extensions

pmug0000
09-07-08, 11:40 pm
Great workout today littlefry the military presses were great and you've made some huge improvements on your deadlift.

js71474
09-08-08, 9:43 am
Still doing some great work in here bro!! Heavy stuff, I love it! I started the 5 x 5 today and loved it. Keep on killing it L!

Littlefry
09-08-08, 10:25 pm
Nice JS I hope 5x5 works as good for you as it has for me.

Pizzalamp
09-08-08, 10:30 pm
Well I headed to the gym today after right after work. It was super quiet there like 4 people in the whole gym, and metallica blairing over the radio so I was pumped to start my workout. Started off with squats, being light day they felt like 135 the whole time. Next was military which I jumped uo 10 pounds to 165, Iam hoping to hit 185x5 by the end with military's. Than came deadlifts which isnt one of my favorite exercises ever but, Iam starting to enjoy it more and more as time passes. I just finished off some homework and reading so now iam jsut going to relax and watch some TV.


Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again (Light)
135 x 5 reps
225 x 5 reps
315 x 5 reps
335 x 5 reps

Military Press 4x5 - Ramping the weight to top set of 5
95 x 5 reps
105 x 5 reps
115 x 5 reps
165 x 5 reps

Deadlift 4x5 - Ramping the weight to top set of 5
185 x 5 reps
205 x 5 reps
235 x 5 reps
280 x 5 reps

Assistance: 3 sets of sit-ups

Littlefrylooking great bro
i hear ya on deads too-im not abig fan

Littlefry
09-09-08, 9:13 pm
Well I headed to the gym today pumped up after a long day of learning. Anyways I havent been to the gym at like 7pm for some time now and I thought it was going to be packed but overall it was pretty quite. Anyways hit new PR's for all 5RM on squat, bench, and deadlift. They all felt easy to especially the 265x5 on bench I had a buddy come and spot me but it turns out I didnt even need him at all.

Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135 x 5 reps
225 X 5 reps
315 x 5 reps
345 x 5 reps
425 x 5 reps

Bench 5x5 - Ramping the weight to top set of 5
135 x 5 reps
185 x 5 reps
205 x 5 reps
230 x 5 reps
265 x 5 reps

Barbell Row 5x5 - Ramping the weight to top set of 5
135 x 5 reps
175 x 5 reps
185 x 5 reps
205 x 5 reps
235 x 5 reps

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Littlefry

shizz702
09-09-08, 9:24 pm
Damn solid numbers all the way around! You're doing great bro! I want to get my squat and bench up to your level so your journey is very motivating for me.

Littlefry
09-09-08, 10:00 pm
Thanks shizz, I feel like a beast squatting now. When I go to the gym and I see these guys with big upper bodies but no legs I just laugh to myself and hit the squat rack hard, I love seeing the look on there faces when I toss 3 plates on a side, then after when I toss four plates the look is priceless.

shizz702
09-09-08, 10:22 pm
Thanks shizz, I feel like a beast squatting now. When I go to the gym and I see these guys with big upper bodies but no legs I just laugh to myself and hit the squat rack hard, I love seeing the look on there faces when I toss 3 plates on a side, then after when I toss four plates the look is priceless.

I bet bro! You've been paying your dues for a while and now you get to reap the benefits. Right now I'm getting closer and closer to 3 plates and a quarter, and can't wait to get on your level with 4+ plates.

I know what you mean about guys with no legs, lol I find that odd cause me personally, I like to squat, and I like having big legs lol.

pmug0000
09-09-08, 10:53 pm
Great job littlefry way to keep the PR's coming!

js71474
09-10-08, 7:49 am
Good job L, more PR's I see...NICE! I read back through here and seems like you have started the day off with the same weight each time, this was one thing I was curious about....whether to start with the same weight or very gradually start with a small % higher??

Littlefry
09-10-08, 9:48 pm
You could vary it gradually up on all sets by 2.5% a week if you like JS, I just do it this way because its easier to write down and remeber the exact numbers and sets in the gym for me atleast.

js71474
09-12-08, 9:40 pm
You could vary it gradually up on all sets by 2.5% a week if you like JS, I just do it this way because its easier to write down and remeber the exact numbers and sets in the gym for me atleast.Thanks for the help bro! Probably will up it week to week by 2.5%. Thanks!

Littlefry
09-14-08, 6:50 pm
Here is my workout from friday that I missed posting up, right after this I'll post up todays sesh.


Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
225 x 5 reps
315 x 5 reps
365 x 5 reps
430 x 3 reps
315 x 8 reps

Bench 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
185 x 5 reps
205 x 5 reps
225 x 5 reps
270 x 3 reps
205 x 8 reps

Barbell Row 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
155 x 5 reps
185 x 5 reps
205 x 5 reps
240 x 3 reps
185 x 8 reps

Assistance:
3 sets of barbell curls
135 x 8 reps
135 x 8 reps
135 x 8 reps

3 sets of tricep Extensions
140 x 8 reps
140 x 8 reps
140 x 8 reps

Littlefry

Littlefry
09-14-08, 6:54 pm
Todays workout went great, I hit the gym as soon as I was done at work, warmed up on the bike a little then straight to the iron. I was especially pleased with military, and deads today. Iam sure on military's Ill hit my goal of 185x5 in no time. As for deads today I upped it by 10 pounds to 290x5 and repped in out for a solid 5 reps. I felt like I could have went higher on dead but I figure that gradually increasing it as I have been in more benifical in the long run.


Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again (Light)
135 x 5 reps
225 x 5 reps
315 x 5 reps
315 x 5 reps

Military Press 4x5 - Ramping the weight to top set of 5
95 x 5 reps
105 x 5 reps
115 x 5 reps
170 x 5 reps

Deadlift 4x5 - Ramping the weight to top set of 5
185 x 5 reps
205 x 5 reps
235 x 5 reps
290 x 5 reps

Assistance: 3 sets of sit-ups

Littlefry

pmug0000
09-14-08, 7:39 pm
Awesome workout, great progress as usual!

shizz702
09-14-08, 7:44 pm
Fuck yea fry straight killing it! Steadily progressing with the poundages as always!

Littlefry
09-14-08, 8:45 pm
Thanks bro's in 2 weeks I will check the scale out and let you know where my wieght is sitting at.

shizz702
09-14-08, 8:51 pm
Thanks bro's in 2 weeks I will check the scale out and let you know where my wieght is sitting at.

Nice bro, I've gained about 4-5 lbs since I've been bulking in the last couple of weeks, and have made a bit of progress on my lifts as well.

js71474
09-15-08, 8:38 am
Great stuff bro, looking real strong man!! Got some heavy weight in there, good job L, and nice progress!!

Littlefry
09-16-08, 9:34 pm
Here is my workout from today, it was a great session. All in all new PR's for 5RM for every exercise. I cant wait for friday, I know it will be good 275x3 on bench here I come. I just finished drinking a weight gain shake then I will hit the sack early.


Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135 x 5 reps
225 X 5 reps
315 x 5 reps
345 x 5 reps
430 x 5 reps

Bench 5x5 - Ramping the weight to top set of 5
135 x 5 reps
185 x 5 reps
205 x 5 reps
230 x 5 reps
270 x 5 reps

Barbell Row 5x5 - Ramping the weight to top set of 5
135 x 5 reps
175 x 5 reps
185 x 5 reps
205 x 5 reps
240 x 5 reps

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Littlefry

Pizzalamp
09-16-08, 9:49 pm
wow! have ass barbell rows! very solid workout bro!

mmm enjoy the weight gainer shake

js71474
09-17-08, 7:56 am
Great work L, you are really making me jealous bro!! Nothing but gains here everytime! Nice work!!!!

Littlefry
09-17-08, 7:01 pm
Got my intra aid in the mail today and I can wait to take my first serving friday and see how I hammer through my workout. Also blue raspberry looks delicous!

Littlefry
09-19-08, 5:11 pm
Well I just got back from todays workout and it was crazy good. Today was the first day I used my intra-aid and I must say it did add that little something extra to my workout. Back to the workout through. I blasted through squats today with ease, mani8ly cause I was so jacked to hit 275x3 on bench. When I got to bench I hit 275 with ease, I probably could have gone for 6reps easy but, I stick to the program 100% so I opted out and jsut went for the 3Rm.

Intra-aid: Today was the first day on intra aid for me. I mixed 1 scoop in 25oz water. At first I didnt like the taste much but it grew on me throughout the workout and now Ima craving some right now. Although next tiem Ill add some ice cubes to is since it wasnt ice cold, I think this will help it go down a bit easier.


Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
225 x 5 reps
315 x 5 reps
365 x 5 reps
435 x 3 reps
315 x 8 reps

Bench 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
185 x 5 reps
205 x 5 reps
245 x 5 reps
275 x 3 reps
205 x 8 reps

Barbell Row 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
155 x 5 reps
185 x 5 reps
205 x 5 reps
245 x 3 reps
185 x 8 reps

Assistance:
3 sets of barbell curls
135 x 8 reps
135 x 8 reps
135 x 8 reps

3 sets of tricep Extensions
140 x 8 reps
140 x 8 reps
140 x 8 reps

Littlefry

shizz702
09-19-08, 5:15 pm
Awesome work as usual fry! Looks like 275x5 is right around the corner on the bench!

js71474
09-19-08, 8:47 pm
Killer job bro!! You are making great progress! It's funny you say you were feeling extra strong today....same thing happened to me and it took some willpower to not stray from the program. Great work L!!

pmug0000
09-19-08, 9:40 pm
You're looking strong littlefry, those sets of 3 are all awesome!

Littlefry
09-20-08, 6:41 pm
Thanks guys looking for 295x5 for deads tommorrow, needless to say Iam pumped.

js71474
09-22-08, 8:42 am
Thanks guys looking for 295x5 for deads tommorrow, needless to say Iam pumped.Good luck on the deads, I got faith in ya bro! Looking forward to it!

Littlefry
09-23-08, 9:03 pm
Here is my sunday workout which I missed posting due to some lack of time. Anyways the big thing for my on sunday was deads and needless to say I hit 295x5 with ease. I know that 3 plates a side will be mine in no time.

Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again (Light)
135 x 5 reps
225 x 5 reps
315 x 5 reps
315 x 5 reps

Military Press 4x5 - Ramping the weight to top set of 5
95 x 5 reps
105 x 5 reps
115 x 5 reps
175 x 5 reps

Deadlift 4x5 - Ramping the weight to top set of 5
185 x 5 reps
205 x 5 reps
235 x 5 reps
295 x 5 reps

Assistance: 3 sets of sit-ups

Littlefry

shizz702
09-23-08, 9:06 pm
Awesome work as usual fry! 3 plates is right around the corner, shit I bet you could pull it now!

Littlefry
09-23-08, 9:08 pm
I hit the gym with a vengence today and hit new PRs for all lifts for 5 reps with relative ease. When I was squatting some guy goes to me "4 plates a side bud, you'd better be careful" I said I always am then added a 10+5 to both sides, you should have seen the look on his face when I busted that out for 5 clean reps. Then he saw me benching and added " Man you have some solid power and strenght there man, what kinda routine are you using" I was happy to let him no 5x5 compound lifts all the was bud. He also Was focusing on compounds so we talked for a little and we will probably train here and there, its always good to meet other intense trainers.

Intra-aid: It tasted so good, and I really needed it today for those PR's. I feel like I have a good boost of energy from it and iam not tried as hell after my workout either.

Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135 x 5 reps
225 X 5 reps
315 x 5 reps
345 x 5 reps
435 x 5 reps

Bench 5x5 - Ramping the weight to top set of 5
135 x 5 reps
185 x 5 reps
205 x 5 reps
230 x 5 reps
275 x 5 reps

Barbell Row 5x5 - Ramping the weight to top set of 5
135 x 5 reps
175 x 5 reps
185 x 5 reps
205 x 5 reps
245 x 5 reps

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Littlefry

Littlefry
09-23-08, 9:10 pm
Thanks shizz but like I have said before Iam sticking to the program with 2.5% increments per week.

shizz702
09-23-08, 9:17 pm
Fuck yea that was a sick session fry! Heavy as fuck all the way around. You have developed a very solid base of strength on all the core lifts with the 5x5. So 275x5 was your recent bench goal right? What's your next goal for it?

Littlefry
09-23-08, 9:43 pm
My new goal is 295.

pmug0000
09-24-08, 10:21 am
Nice job hitting all those PR's littlefry, very strong workout!

js71474
09-24-08, 10:33 am
Nice job bro!! Outstanding work here man!! Love the progress!

Littlefry
09-24-08, 2:28 pm
Thanks guys, just about to go cook up a ton of fish and homemade fries, man you have got to love bulking.

js71474
09-24-08, 2:40 pm
Thanks guys, just about to go cook up a ton of fish and homemade fries, man you have got to love bulking.MMMMMMMM sounds good!!

Littlefry
09-26-08, 8:06 pm
Well I hit the gym hard today as usual bro's. Everything was good except my right shoulder was really sore due to playing in my first beer league volleyball game of this year, Ive been playing in it for 4 years with friends and every year it get more and more intense. Anyways I can wait to hit deadlifts again on sunday.

Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
225 x 5 reps
315 x 5 reps
365 x 5 reps
440 x 3 reps
315 x 8 reps

Bench 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
185 x 5 reps
205 x 5 reps
245 x 5 reps
275 x 3 reps
205 x 8 reps

Barbell Row 4x5 1x3 1x8 - First 4 sets same as sunday, the triple is 2.5% above
sunday top set of 5, weight frome 3rd set is used for a final set of 8
135 x 5 reps
155 x 5 reps
185 x 5 reps
205 x 5 reps
245 x 3 reps
185 x 8 reps

Assistance:
3 sets of barbell curls
135 x 8 reps
135 x 8 reps
135 x 8 reps

3 sets of tricep Extensions
140 x 8 reps
140 x 8 reps
140 x 8 reps

shizz702
09-26-08, 9:13 pm
Fry my brotha killing it as usual! Man you are strong on them squats (and all the other lifts as well lol)!

pmug0000
09-26-08, 9:50 pm
Man 440x3 on squats is nuts!!! Bench and rows are looking strong too good job!

Littlefry
09-26-08, 10:35 pm
I think Ill stop when I reach 455x5 on squats then run a nice push/pull/legs spilt for a little then back to 5x5, althought I'll probably run 5x5 advanced this time around.

LittleMan55
09-26-08, 10:47 pm
Yo littlefry... You have been putting in some crazy ass work! Good stuff... keep it up!

Littlefry
09-28-08, 9:16 pm
Well today I was looking forward to hitting the gym hard, for one reason only.....Deadlift. I got to the gym and blasted through legs and shoulders cause I was looking so forward to deadlifting 300x5 and when the time came to do it I did. 300x5 seemed relatively easy, 3315 here I come in no time. On a side note eggnog came back into my work the other day, and I must say it is a must for me offseason bulking. It has tons of calories and protein in it. I will admit it is somewhat high in fat, but for an ecto body like mine its fine.

Intra-Aid: Well it really seemed to give me a boost today, I never feel tired after my workouts, and damit I have made cravings during the day for that bluerasberry flavour.

Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again (Light)
135 x 5 reps
225 x 5 reps
315 x 5 reps
315 x 5 reps

Military Press 4x5 - Ramping the weight to top set of 5
95 x 5 reps
105 x 5 reps
115 x 5 reps
175 x 5 reps

Deadlift 4x5 - Ramping the weight to top set of 5
185 x 5 reps
205 x 5 reps
235 x 5 reps
300 x 5 reps

Assistance: 3 sets of sit-ups

Littlefry

js71474
09-29-08, 8:32 am
Your progression is looking great man! I know what you mean about looking forward to deads, nice work on those! Squats - 315 x 5 (light) ?? I'm jealous! Nice work bro!

pmug0000
09-29-08, 10:25 am
Great workout littlefry your military presses and deadlifts were awesome! I always look forward to deadlifts too, I don't know why there's just something about it that gets in my head.

Littlefry
09-30-08, 9:33 pm
Well today went good it was an excellent workout even though the gym was packed. Hit 440x5 for reps was great, seemed easier then I thought it would be today. Everything else also went good only 275x5 on bench but thats ok I'll make a jump next week. Also I did some posing in the mirror in the locker room after my workout, and damn my legs are jacked now, Quads are all popping and a nice sweep to them, I have to say they are probably my best body part now, I guess thats what squatting 3x a week does.


Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135 x 5 reps
225 X 5 reps
315 x 5 reps
345 x 5 reps
440 x 5 reps

Bench 5x5 - Ramping the weight to top set of 5
135 x 5 reps
185 x 5 reps
205 x 5 reps
230 x 5 reps
275 x 5 reps

Barbell Row 5x5 - Ramping the weight to top set of 5
135 x 5 reps
175 x 5 reps
185 x 5 reps
205 x 5 reps
250 x 5 reps

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Littlefry

T o m m Y
09-30-08, 9:39 pm
Well today went good it was an excellent workout even though the gym was packed. Hit 440x5 for reps was great, seemed easier then I thought it would be today. Everything else also went good only 275x5 on bench but thats ok I'll make a jump next week. Also I did some posing in the mirror in the locker room after my workout, and damn my legs are jacked now, Quads are all popping and a nice sweep to them, I have to say they are probably my best body part now, I guess thats what squatting 3x a week does.


Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135 x 5 reps
225 X 5 reps
315 x 5 reps
345 x 5 reps
440 x 5 reps

Bench 5x5 - Ramping the weight to top set of 5
135 x 5 reps
185 x 5 reps
205 x 5 reps
230 x 5 reps
275 x 5 reps

Barbell Row 5x5 - Ramping the weight to top set of 5
135 x 5 reps
175 x 5 reps
185 x 5 reps
205 x 5 reps
250 x 5 reps

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Littlefry

awsome session man,you are going to be squating 500 and benching in the 300's in no time at all man!!

shizz702
09-30-08, 10:12 pm
Awesome work as usual fry! Love how you make such linear progress week by week!

pmug0000
09-30-08, 10:23 pm
No shit your quads are popping those numbers on squats are huge!! Your BP is looking very strong too great job!

Littlefry
09-30-08, 10:28 pm
Thanks bro's. I cant wait to hit 220-225 bodyweight wise then cut down to 205 for next summer to see what I look like, and mabey think of competing in the fall next year. One thing for sure if I cut my legs will defintely look good.

LittleMan55
09-30-08, 10:31 pm
thats one beastly looking work out fry! You will def. get some freaky quads from all the squating you are doing.

T o m m Y
09-30-08, 10:37 pm
whats your wt at right now?

Littlefry
09-30-08, 11:11 pm
hovering around 205-206 I believe, I think I should be able to hit 220 at new years.

js71474
10-01-08, 11:15 am
hovering around 205-206 I believe, I think I should be able to hit 220 at new years.Keep lifting heavy like you always do and I know you'll be there bro! Nice job man, and I'd like to see your hybrid 5 x 5 when you get it finished.

Littlefry
10-01-08, 7:39 pm
yea I will post it up when it done

Littlefry
10-01-08, 8:02 pm
Actually its almost finished Js I just want to test it out for myself before I release it but if you want I can PM it to you when I feel it is ready.

js71474
10-02-08, 8:36 am
Actually its almost finished Js I just want to test it out for myself before I release it but if you want I can PM it to you when I feel it is ready.When you feel it's ready I would love to see it but it's your routine so whenever you are ready bro!

Littlefry
10-03-08, 7:04 pm
Well boys I decided to take a day off before I switch to my push/pull/legs routine, which will be starting up on sunday. I have had a day off in awhile so I felt that it could do my body some good. Its all my usual cheat day so I ordered a nice large pep feast pizza from dominos and Iam going to chow down soon.

Here is what I plan of doing over the next 3-4 months. Iam going to run a push/pull/leg routine for 4 weeks, I will post up the routine later tonite. Then after those 4 weeks are up Iam diving right back into 5x5 with my more advanced routine and see how it goes, its developed for people that have ran intermediate 5x5 a couple times and are looking for a bit of a change. It will follow the basic 5x5 protical just different workout day, set schemes, increase schemes but will be geared to the more advanced 5x5 lifter.

shizz702
10-03-08, 8:22 pm
Sounds like a good plan fry. Enjoy the day off, I'm sure you can use the rest. Post up that routine whenever you get a chance, definitely curious to see what you got going on. Also, the new 5x5 you're gonna do, is it another madcow variation?

Littlefry
10-03-08, 8:33 pm
No the new 5x5 is my based on the madcow version, Ive been building it myself over the past 4 weeks or so and I feel that I have almost go it right. Ive made it to focus on the basic principles of 5x5 but geared towards a more advance 5x5 scheme.

Littlefry
10-05-08, 9:09 pm
Well bro's, I got sick on friday night so i took today off from the gym because I still wasnt feeling 100%. Anyways Iam putting together a new stakc for my next run at 5x5, it will be a simple yet effective bulk stack. That being said Ima going to run this push/pull/legs routine for 4 weeks then it will be back to 5x5. Here is the program I developed for myself for the next 4 weeks, keep in mind iam bulking.

Push:
Flat Barbell Bench: 4 sets of 8 8 6 6
Incline Barbell Bench: 4 sets of 8 8 6 6
Seated Barbell Shoulder Press: 4 sets of 8 8 6 6
Skull Crushers: 4 sets of 8 8 6 6

Pull:
Deadlift: 4 sets of 8 8 6 6
Bent-Over Barbell Row: 4 sets of 8 8 6 6
Shrugs: 4 sets of 8 8 6 6
Barbell Curls: 4 sets of 8 8 6 6

Legs:
Barbell Squat: 4 sets of 8 8 6 6
Leg Press: 4 sets of 8 8 6 6
Leg Curls: 4 sets of 8 8 6 6
Seated Calve Raises: 4 sets of 20 15 10 10 ( 10secs hold per contraction)

js71474
10-06-08, 8:07 am
This push pull legs routine looks good, still hitting the majors. I'll be looking forward to seeing how this works for you and I'll be looking forward to seeing your hybrid 5x5. Good luck!! Hope you are feeling better!

Littlefry
10-06-08, 9:24 pm
Thanks JS. Iam keeping it simple with this push/pull/legs basic compound movements that get the job done with heavy weight.

shizz702
10-06-08, 9:33 pm
Looks like a solid routine fry, look foward to seeing how it goes for you. You and I seem to have the same views on training as that looks like a routine I would do, and of course you know I'm a big fan of the 5x5 as well.

Littlefry
10-07-08, 9:07 pm
Here is my Pull workout from today. I must say this felt good today, I still kept the weight heavy and intensity high. I will run it for 4 weeks then like I said back to 5x5.

Pull:

Deadlift: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
275 x 6 reps
275 x 6 reps

Bent-Over Barbell Row: 4 sets of 8 8 6 6
205 x 8 reps
205 x 8 reps
225 x 8 reps
225 x 8 reps

Shrugs: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
315 x 6 reps
315 x 6 reps

Barbell Curls: 4 sets of 8 8 6 6
115 x 8 reps
115 x 8 reps
135 x 6 reps
135 x 6 reps

pmug0000
10-07-08, 11:02 pm
Strong workout littlefry! It's weird seeing you do sets of something other than 5 reps lol I bet it's nice to change it up a bit.

js71474
10-08-08, 8:23 am
The pull routine looks great man, I bet it feels weird doing more than 5 reps. I am interested to see how this goes for you and how it will corellate to the 5x5 when you get back to it. Nice job!!

Littlefry
10-09-08, 1:52 pm
It does feel really weird doing more then 5 rep, after doing only 5 reps for around 5 months but Iam sure when I go back to 5x5 that it will benifit me being out fo the 5 rep range for a while.

Littlefry
10-10-08, 4:27 pm
Here is my push workout from today. I must say so far from what Ive seen from this routine I think Iam going to like it running for 4 weeks or so. Good energy and vibe in the gym today I went with a buddy and taught him the try meaning of animal and made him bust ass during the whole workout.


Push:
Flat Barbell Bench: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
265 x 6 reps
265 x 6 reps

Incline Barbell Bench: 4 sets of 8 8 6 6
205 x 8 reps
205 x 8 reps
225 x 6 reps
235 x 6 reps

Seated Barbell Shoulder Press: 4 sets of 8 8 6 6
135 x 8 reps
135 x 8 reps
165 x 6 reps
165 x 6 reps

Skull Crushers: 4 sets of 8 8 6 6
65 x 8 reps
65 x 8 reps
85 x 6 reps
85 x 6 reps

Littlefry
10-12-08, 11:45 pm
Today was the first leg day on the new routine, and I have to say I had a solid leg pump going which doesnt happen vary often. Iam guessing that doing squats 3x a week compared to 1 leg day a week will equal a different pump.

Legs:

Barbell Squat: 4 sets of 8 8 6 6
315 x 8 reps
315 x 8 reps
405 x 6 reps
405 x 6 reps

Leg Press: 4 sets of 8 8 6 6
450 x 8 reps
450 x 8 reps
540 x 6 reps
540 x 6 reps

Leg Curls: 4 sets of 8 8 6 6
60 x 8 reps
60 x 8 reps
80 x 6 reps
80 x 6 reps
Seated Calve Raises: 4 sets of 20 15 10 10 ( 10secs hold per contraction)

25 x 20 reps
35 x 15 reps
45 x 10 reps
45 x 10 reps

pmug0000
10-13-08, 12:56 am
Past two workouts have been great littlefry you're looking strong! Do you ever go high reps, like 20+ just for a change of pace?

js71474
10-13-08, 7:54 am
Strong workouts L!! Really strong! Looks like this 4 week routine is gonna be a nice change up.

Littlefry
10-14-08, 9:35 pm
Today was pull day and it went great. I hit 285 x 6 reps on deads with ease today. Just about to go down another protein shake take some ZMA then off to bed. As for those high rep 20+ I havent done them for like 2 years js, although when Iam cutting this summer I know I will throw those in here and there. I have a leg workout from another website also which is just to cut the legs up and add crazy mass to them that I will do in the summer as well.

Pull:

Deadlift: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
275 x 6 reps
285 x 6 reps

Bent-Over Barbell Row: 4 sets of 8 8 6 6
205 x 8 reps
205 x 8 reps
225 x 8 reps
225 x 8 reps

Shrugs: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
315 x 6 reps
315 x 6 reps

Barbell Curls: 4 sets of 8 8 6 6
115 x 8 reps
115 x 8 reps
135 x 6 reps
135 x 6 reps

js71474
10-15-08, 8:18 am
NICE man!! Heavy everywhere, you just keep rolling out the great workouts bro, way to go!!

Littlefry
10-15-08, 8:02 pm
Heavy + Low reps + short is the kind of style i'm into now.

js71474
10-16-08, 8:37 am
Heavy + Low reps + short is the kind of style i'm into now.
And it will equal big gains! The carryover form this style back to the 5x5 will be big also!

Littlefry
10-17-08, 6:48 pm
Today was my push day, and it went good my workout partner pussed out, so it was me bringing all animal myself today. Went head and pumped it out quick under 1 hour, I was going to do some abs to but then i decided to wait and do abs tonite at home before I hit the sack. Also Im still looking to gain more size/mass and wondering if any of you out there have any tips you use, we can all learn from eachother here so I figure I might as well soak up all the knowledge I can.

Push:
Flat Barbell Bench: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
265 x 6 reps
265 x 6 reps

Incline Barbell Bench: 4 sets of 8 8 6 6
205 x 8 reps
205 x 8 reps
225 x 6 reps
235 x 6 reps

Seated Barbell Shoulder Press: 4 sets of 8 8 6 6
135 x 8 reps
135 x 8 reps
165 x 6 reps
165 x 6 reps

Skull Crushers: 4 sets of 8 8 6 6
65 x 8 reps
65 x 8 reps
90 x 6 reps
90 x 6 reps

shizz702
10-17-08, 7:18 pm
Good work as usual fry.

Like this push/pull routine you've been doing, nice, simple, and effective.

If you're looking to gain size, and mass, just keep doing like you're doing with your training, your training is definitely on point.

You just need to bump up your food intake and take in more calories. Have you ever read madcows piece on caloric excess? If not check it out here:http://www.geocities.com/elitemadcow1/Topics/Diet.htm

It really puts things in perspective.

The quickest, easiest way to gain some weight is to up your milk intake. Milk is a convenient, superior source of calories. If you can stomach it, I'd recommend a gallon a day. That coupled with a decent diet and all the squatting you do will force you to grow!

Whenever I want to bulk up I always up the milk intake.

pmug0000
10-17-08, 10:03 pm
Great workout littlefry that's some strong pressing.

As far as mass gaining goes, obviously the main thing is to eat more - beef and sweet potatoes are my favorite sources, but one thing that most people overlook is Torrent loading. I'm not sure if you can get it in Canada, but if you can take 1 serving pre-workout, 2 servings during the workout (9 scoops altogether), and then chug down a whey shake PWO. If you can't get torrent, then make your own - 50g fast digesting carbs, 20g hydrolized whey, and 8g leucine per serving.

Littlefry
10-18-08, 6:30 pm
thanks guys, and mug sadly I cannot get torrent in canada, but upping my milk take I will do Ive always read the squats+milk program and thought about it.

Littlefry
10-19-08, 5:44 pm
Here is todays workout, I legs are still pumped and getting sore just sitting here typing this, and thats how I know tommorrow I will be walking a bit funny, but hey its all worth it for bigger stronger legs.

Legs:

Barbell Squat: 4 sets of 8 8 6 6
315 x 8 reps
315 x 8 reps
405 x 6 reps
420 x 6 reps

Leg Press: 4 sets of 8 8 6 6
450 x 8 reps
450 x 8 reps
540 x 6 reps
540 x 6 reps

Leg Curls: 4 sets of 8 8 6 6
70 x 8 reps
70 x 8 reps
90 x 6 reps
110 x 6 reps

Seated Calve Raises: 4 sets of 20 15 10 10 ( 10secs hold per contraction)

45 x 20 reps
70 x 15 reps
90 x 10 reps
90 x 10 reps

js71474
10-20-08, 9:00 am
Great work L, you got some insanely heavy squats bro, NICE!!! I can't add anything to what has been said already on upping your cals, I definitely agree with earlier posts. I do think it is just the cals that need upping because your training is exactly where it needs to be for packing on mass. You constantly add weight to the bar and that is where it's at to gain the size. Hope the cals work for you!

pmug0000
10-20-08, 10:48 am
Man those squats never cease to amaze me.
And that's a damn shame about the torrent, but in that case you can try to make your own high-carb concoction for surrounding the workout, and a gallon of milk a day will also give you some solid gains.

Littlefry
10-20-08, 8:22 pm
Thanks guys speaking of cals iam about to go down a nice wieght gain shake right now.

shizz702
10-20-08, 8:30 pm
Good work as usual fry! You never cease to amaze with me those squats!

Littlefry
10-21-08, 8:59 pm
Well today was an excellent day in the gym brothers. I mixed up my intra-aid and head off to hit the iron for a nice pull day. I hit 295 x 6 reps on deadlifts which really got me pumped, I will work my way up to 315 in my next session of 5x5. I also hit 145 x 6 reps on barbell curls today which is a new 6 reps PR for me.


Pull:

Deadlift: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
275 x 6 reps
295 x 6 reps

Bent-Over Barbell Row: 4 sets of 8 8 6 6
205 x 8 reps
205 x 8 reps
225 x 8 reps
225 x 8 reps

Shrugs: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
315 x 6 reps
315 x 6 reps

Barbell Curls: 4 sets of 8 8 6 6
115 x 8 reps
115 x 8 reps
135 x 6 reps
145 x 6 reps

shizz702
10-21-08, 9:03 pm
Damn that is some strong pulling fry!

145 for reps is just nuts on the curl, and congrats on the deadlift pr!

pmug0000
10-22-08, 1:09 am
Strong workout littlefry good job hitting the pr's!

js71474
10-22-08, 8:38 am
Great work man! Numbers are just outstanding, 145 for reps on curls is crazy. Nice job!!

Littlefry
10-24-08, 5:59 pm
Well today was my push day at the gym and I was itching to hit the iron, thats the only thing I could think of in class today, I didnt even foucs on any of the sexy ass chicks in my class today, I was dreaming about iron all day. I had a solid workout and hit good numbers on chest and had a great pump going, also after those skullcrushers my tri's were fried. Now Iam off to eat a whole large pizza in order to pack in those extra calories and gain some good mass. Also I have a weak left on this program then back to a version of 5x5, which one I'm not sure yet but Ill let you know soon.

Push:
Flat Barbell Bench: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
265 x 6 reps
265 x 6 reps

Incline Barbell Bench: 4 sets of 8 8 6 6
205 x 8 reps
205 x 8 reps
225 x 6 reps
240 x 6 reps

Seated Barbell Shoulder Press: 4 sets of 8 8 6 6
135 x 8 reps
135 x 8 reps
165 x 6 reps
165 x 6 reps

Skull Crushers: 4 sets of 8 8 6 6
65 x 8 reps
65 x 8 reps
90 x 6 reps
90 x 6 reps

js71474
10-26-08, 2:51 pm
Good work man! Thinking of the iron instead of the chicks....that's some straight up Animal shit right there!

Littlefry
10-26-08, 7:13 pm
Here's my leg day, and it went good. I hit 425x6 for squats which really got my execited and pumped, and then I hit 590x6 on leg press, and was flying throughout my workout with ease, hammed out some calves at the end and thats all she wrote. Know iam off for a nice 20min nape then to watch some sports and read a little.


Legs:

Barbell Squat: 4 sets of 8 8 6 6
315 x 8 reps
315 x 8 reps
405 x 6 reps
425 x 6 reps

Leg Press: 4 sets of 8 8 6 6
450 x 8 reps
450 x 8 reps
590 x 6 reps
590 x 6 reps

Leg Curls: 4 sets of 8 8 6 6
80 x 8 reps
80 x 8 reps
90 x 6 reps
110 x 6 reps

Seated Calve Raises: 4 sets of 20 15 10 10 ( 10secs hold per contraction)

45 x 20 reps
70 x 15 reps
90 x 10 reps
90 x 10 reps

pmug0000
10-27-08, 12:08 am
Looking strong man you're putting up some huge numbers!

js71474
10-27-08, 7:26 am
BIG NUMBERS man!! Nice work, you pushed alot of weight, hope you enjoyed the rest of your day!

Littlefry
10-28-08, 9:39 pm
Here is my pull session that I just finished up at the gym. I was really pumped to hit 300 x 5 reps on deadlift today, when I start back up on 5x5 next week I know I will be able to hit 315x5 with ease. Also Im adjusting my diet accordlying for the upcoming 5x5 cycle that I will run and plan on taking 3 gainers shakes a day until I reach 225, even if some of it is fat at this point Im not concered and will cut it off in the summer.


Pull:

Deadlift: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
275 x 6 reps
300 x 5 reps

Bent-Over Barbell Row: 4 sets of 8 8 6 6
205 x 8 reps
205 x 8 reps
225 x 6 reps
230 x 6reps

Shrugs: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
315 x 6 reps
315 x 6 reps

Barbell Curls: 4 sets of 8 8 6 6
115 x 8 reps
115 x 8 reps
135 x 6 reps
145 x 6 reps

js71474
10-29-08, 8:17 am
Great heavy day man! The deadlifts are looking good bro! Sounds like you got a solid plan in place for the upcoming 5x5, can't wait to see your results!

shizz702
10-29-08, 8:59 am
Good work fry! 315x5 is just a workout away!

Littlefry
10-29-08, 9:40 pm
thanks js and shizz, JS here is that 5x5 routine that Ive been working on for a while, it still has some kinks that need to be worked out but there minor.

Monday:

Heavy squat: Barbell Squat 5x5 (ramping to top set of 5 reps, adding 2.5% each week)

Medium Deads: Deadlifts 5x5 (ramping to top set of 5 reps)

Light Bench: Incline Bench Press 4x5 (first 3 sets are same as Fridays, 4th set is repeating the 3rd)

Assistance: Skull Crushers 3x8


Wednesday:

Light Squat: Barbell Squat 4x5 (first 3 sets are same as Fridays, 4th set is repeating the 3rd)

Heavy Row: Barbell Row 5x5 (ramping to top set of 5 reps, adding 2.5% each week)

Medium Bench: Barbell Bench Press 5x5 (ramping 80% max of 5 reps)

Assistance: Calf Raises 3x15


Friday:

Medium Squat: Squat 5x5 (ramping to 80% max of 5 reps)

Light Row: Barbell Row 4x5 (first 3 sets are same as Fridays, 4th set is repeating the 3rd)

Heavy Bench: Barbell Bench 5x5 (ramping to top set of 5 reps, adding 2.5% each week)

Assistance: Barbell Curls 3x8

**Abdominals are worked on Tuesday, Thursday, Saturday or alternating days of schedule.**

js71474
10-30-08, 8:54 am
The new 5 x 5 looks good bro! I like how you tweaked it, I'll be very interested to see how it goes for you!

Littlefry
10-30-08, 9:27 pm
thanks JS...we will see if I run it or advanced 5x5 first

shizz702
10-30-08, 9:29 pm
New 5x5 definitely looks good fry. I too am looking foward to seeing how it goes for you.

Are you gonna consider doing the Texas Method later on down the road?

Littlefry
10-30-08, 9:44 pm
I have thought about the Texas Method after you mentioned it to me shizz, and I have doen 5x5 straight sets across before, and I must say that personally I found it to taxing on ym muscle's and I wasnt able to always make that 2.5% increase each week, where is when I ramp 5x5 I find it easeir to make the 2.5% increase. Therefore Im still debating running it, but down the future I may jsut to give it a try and see how it works out.

shizz702
10-30-08, 9:52 pm
I have thought about the Texas Method after you mentioned it to me shizz, and I have doen 5x5 straight sets across before, and I must say that personally I found it to taxing on ym muscle's and I wasnt able to always make that 2.5% increase each week, where is when I ramp 5x5 I find it easeir to make the 2.5% increase. Therefore Im still debating running it, but down the future I may jsut to give it a try and see how it works out.

Yea bro those 5 sets of 5 across are a bitch! But the thing that I like about it is you only do that once a week, and go for 3x3 on the front squats or 2x5 with 80% of your 5x5 squats, and just ramp to top sets of 5 for the PR day. So it all balances out. Trust me bro if it were 5 sets of 5 across every workout I wouldn't do it ;)

Littlefry
10-30-08, 11:03 pm
yea, I'am still thinking about it.

Moe Hawk
10-30-08, 11:10 pm
Good lifts, man! I'm glad to see that you're continuously getting stronger. When do you think you'll hit 500 pounds in the squat?

Littlefry
10-30-08, 11:27 pm
haha I dont know moehawk that could be a while, if/when I hit 500 I think I would enter a powerlifting contest in my area just to see how Id fair.

Littlefry
11-01-08, 1:42 pm
Here is my push workout from yesterday, it went rather well but next week will be the start of a new 5x5 perhaps the texas methode, we shall see when I decide. Anyways good workout and solid night yesterday. I hit up a halloween social and I have to say it was a decent time, lots of old friends from school there and stuff. I did drink quite a bit but Iam not hungerover what so ever this morning, and Ive been rehydrating myself like mad, all in all a good week in and out of the gym for me.


Push:
Flat Barbell Bench: 4 sets of 8 8 6 6
225 x 8 reps
225 x 8 reps
265 x 6 reps
265 x 6 reps

Incline Barbell Bench: 4 sets of 8 8 6 6
205 x 8 reps
205 x 8 reps
225 x 6 reps
245 x 6 reps

Seated Barbell Shoulder Press: 4 sets of 8 8 6 6
135 x 8 reps
135 x 8 reps
165 x 6 reps
165 x 6 reps

Skull Crushers: 4 sets of 8 8 6 6
65 x 8 reps
65 x 8 reps
90 x 6 reps
90 x 6 reps

pmug0000
11-01-08, 4:57 pm
Good push day littlefry your putting up some big numbers.

T o m m Y
11-01-08, 4:58 pm
Good push day littlefry your putting up some big numbers.

x2!

Damn!!

js71474
11-02-08, 10:05 am
Heavy session bro! Looking forwards to seeing what you do next!

Littlefry
11-02-08, 9:05 pm
here is my leg day from today, this week Iam going to take it easy in the gym in order to perpare my body for my upcoming 5x5 routine. Anyway back to my leg workout, I hit 430x6 reps on squats today with ease, I think I should be able to easily surpass my goal of 455 with my next routine, and then we will see where I go from there.



Legs:

Barbell Squat: 4 sets of 8 8 6 6
315 x 8 reps
315 x 8 reps
405 x 6 reps
430 x 6 reps

Leg Press: 4 sets of 8 8 6 6
450 x 8 reps
450 x 8 reps
590 x 6 reps
590 x 6 reps

Leg Curls: 4 sets of 8 8 6 6
80 x 8 reps
80 x 8 reps
90 x 6 reps
110 x 6 reps

Seated Calve Raises: 4 sets of 20 15 10 10 ( 10secs hold per contraction)

45 x 20 reps
70 x 15 reps
90 x 10 reps

js71474
11-03-08, 8:13 am
Another good session in the books bro! I agree with you....the 455 is all yours next time!

Littlefry
11-04-08, 9:41 pm
Well boys I decided to take this week off, I beleive my body needs a rest from the 20+ weeks Ive been hammering out 5x5 and this push/pull/legs routine. I will start my new routine on Sunday, but I will post up exactly what routine I will be running.

Also I will be purchasing a new stack in 2 weeks to run along with my new routine. I have two stack in mind I'd like some opinions on what which stack would be more benifical for bulking, so let me know your ideas bro's. Im only 21 so I'm really thinking about stack #1 since I feel my test levels are generally high, and I havent had pump in like 2 years. Keep in mind I'm on a tight budget going to university and working part time, and want to spend what is needed to get the job done and not much more, up here in canada animal line is expensive but, I beleive 110% in the line. If another promo for us canadians came up here on the animal forvm I would be all over it.


Stack 1:
Animal Pak
Animal Pump
Animal M-stak
Universal Natural Sterol (To run for 21 days after M-stak)
Universal Intra-Aid
Universal Real-Gains

Stack 2:
Animal Pak
Animal M-stak
Animal Stak2
Universal Natural Sterol (To run for 21 days after M-stak)
Univeral Intra-Aid
Universal Real Gains

shizz702
11-04-08, 10:12 pm
Enjoy the rest fry, you deserve it brotha!

Shit I've been thinking about giving myself a week off too, don't remember the last time I did. I made the mistake of jumping into this new training cycle without taking an adequate break but have to admit I just love my training and hate taking time off. But sometimes it is necessary.

I'm just gonna keep at it then as soon as the gains stop I'll take a week off too.

Littlefry
11-04-08, 10:20 pm
Yea, I figured it was time for my body to take a break before I put it through another brutal 5x5 cycle for 12-14 weeks.

pmug0000
11-04-08, 10:58 pm
Go for stack 1, you said it yourself your test levels are pretty high as is, and Pump would be a great addition for the pre-workout boost and the creatine.

js71474
11-05-08, 8:17 am
You have definitely earned a break! Looking forward to the next chapter here! If you are looking to run a stack I agree with Pmug, go for stack #1. Enjoy the rest!

Littlefry
11-06-08, 2:22 pm
Ill post up the next routine by friday or saturday.

Littlefry
11-08-08, 10:12 pm
Well here it is bro's my next routine that I'll most likely be running for 12 weeks. Its Bill starrs "Strenght Factor" routine. I have not changed anything around at all, everything has been kept the same. I will be using it to bulk so a high caloric intake will be used. Tommorow will be my first day starting the program, and Ive ran similar programs so Iam sure I will love this one to.


Bill Starrs Strenght Factor

Friday (Heavy Day)

Back Squats: 5 x 5 ramping to limit
Bench Press: 5 x 5 ramping to limit
Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
Incline Dumbbell Press: 2 x 20
Calf Raises: 3 x 30

Sunday (Light Day)

Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
Standing Overhead Press: 5 x 5 ramping to limit
Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
Curls: 3 x 15

Tuesday (Medium Day)

Back Squats: 5 x 5 using 20 lbs less than Monday
Incline Bench Press: 5 x 5 ramping to limit
Shrugs: 5 x 5 ramping to limit
Straight Arm Pullovers: 2 x 20
Chins: 4 sets to failure

Littlefry
11-09-08, 8:01 pm
Well here is my first workout from the new 5x5 routine Im running. For the first dya I must say I enjoyed it, a little change but not to much. I can see how this program will add strenght and size as long as my diet and supps are in check. I had a solid pump in my bi's after 3 sets of 15 for barbell curls.

Sunday (Light Day)

Back Squats: 5 x 5 using 50 lbs less than Monday, ramping to limit
135 x 5
185 x 5
225 x 5
315 x 5
385 x 5

Stiff-Leg Deadlifts: 4 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Seated Overhead Press: 5 x 5 ramping to limit
70 x 5
95 x 5
115 x 5
135 x 5
155 x 5

Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
BW x 8
BW x 8
BW x 7

Barbell Curls: 3 x 15
65 x 15
65 x 15
65 x 15

shizz702
11-09-08, 8:07 pm
Damn nice looking routine there fry!

I'll be looking foward to seeing you run this, I predict a 500x5 squat sooner or later, lol at 385x5 for the "light day"!

Littlefry
11-09-08, 8:34 pm
thanks shizz, I might have to go and buy some knee wraps for 500x5, and I dont think I will get quite that far during this bulk although Iam sure that 455 will be reached in no time. I have yet to use a belt, knee wraps, or straps for any of my lifts and I do intend on trying to keep it that way for as long as I can.

T o m m Y
11-09-08, 10:46 pm
Hey man how were the mass gains on the 5x5,im thinking its time for a lil change and im considering giving the 5x5 a go..

js71474
11-10-08, 8:54 am
I really like the routine man and your first day on it looked great! You really got some strong squats bro!!! Seriously looking forward to seeing you run this and how it goes for ya. You will only get stronger and stronger!

Littlefry
11-10-08, 9:12 am
small the mass gains on my last run of 5x5 which was bill starrs intermediate where great, I added around 13-15 pounds to my frame, but I have to say although I was looking for mass the strenght gains where what really suprised me and go me hook on 5x5 for good. If you use 5x5 and gain some solid mass as well as increase your strenght, then when your cutting you will be able to use higher poundages for your rep ranges resulting in more hypertorphy and greater overall gains. Basically the stronger you get, the better cut you will have in the end.

T o m m Y
11-10-08, 9:27 am
awsome man!

im starting it today,i think ima go a lil under my 5RM just so i dont stall..

Littlefry
11-10-08, 8:55 pm
yea you want to start around 15-20 pounds under you 5RM small, that way you wont platuea as fast and the strenght gains will accumulate better

Littlefry
11-11-08, 1:45 pm
Here is my workout from today. I must say 405 felt like a walk in the park, it was like what 315 used to feel like to me, almost jsut like a light warm-up, but Im not goign to push things to fast that way I wont platuea as fast. I havent done Pull-Overs for ever, and let me tell you after doing 20 rep sets my chest had a massive pump, as well as the chins to failure both my back and my bi's had a crazy pump as well.

Tuesday (Medium Day)

Back Squats: 5 x 5 ramping to limit, using 20 lbs less than Monday
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5

Incline Bench Press: 5 x 5 ramping to limit
135 x 5
185 x 5
205 x 5
225 x 5
235 x 5

Shrugs: 5 x 5 ramping to limit
135 x 5
185 x 5
225 x 5
275 x 5
300 x 5

Straight Arm Pullovers: 2 x 20
50 x 20
50 x 20

Chins: 4 sets to failure
4 sets to failure

js71474
11-12-08, 9:33 am
Love the routine, seems to work well with ya! Nice job man! Good to hear the 405 felt light....means you have really progressed and that is definitely a great thing! Keep rockin bro, it will only get better!

Littlefry
11-12-08, 7:26 pm
Yea I cant wait for friday, and my my inner pecs are still on fire today.

shizz702
11-12-08, 7:57 pm
Damn very nice routine you are doing fry and very impressive numbers.

Littlefry
11-12-08, 7:59 pm
Thanks shizz so far so good.

pmug0000
11-12-08, 10:05 pm
Uh oh I see you're back to the 5x5, I know that means we're gonna be seeing some huge numbers from you. Good start.

Littlefry
11-15-08, 6:51 pm
Here is my heavy day from friday, which went rather good. My chest had a huge pump after 50's x 20 reps for two sets on incline Db press. Also I will be running a Log for another company come december, they are like animal a company which I trust and back 100% one of the two anyways, and I will be running bill stars intermidate 5x5 for 12 weeks while on there product, so prepare for some great gains boys. I will still be running the pak, nitro, and intra-aid. Like I said before I rep this company and animal 100% each, there really the only two companies I trust and back.

Friday (Heavy Day)

Back Squats: 5 x 5 ramping to limit
135 x 5
225 x 5
315 x 5
365 x 5
425 x 5

Bench Press: 5 x 5 ramping to limit
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Bent-Over Rows: 5 x 5 ramping to limit
135 x 5
170 x 5
185 x 5
205 x 5
225 x 5

Incline Dumbbell Press: 2 x 20
50 x 20
50 x 20

Calf Raises: 3 x 30
70 x 30
70 x 30
70 x 30

Littlefry
11-16-08, 10:08 pm
Here is my workout from today, not much to say about it. The only thing is during the stiff-leg deads I could really feel my hams working hard, and was trying to foucs on pulling for them 100% and took the majority of my back out of the equation. Now Im off to cheat with some pizza then to hit the sack early tonite.

Sunday (Light Day)

Back Squats: 5 x 5 using 50 lbs less than Monday, ramping to limit
135 x 5
185 x 5
225 x 5
315 x 5
385 x 5

Stiff-Leg Deadlifts: 4 x 10
190 x 10
190 x 10
190 x 10
190 x 10

Seated Overhead Press: 5 x 5 ramping to limit
70 x 5
95 x 5
115 x 5
135 x 5
160 x 5

Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
BW x 8
BW x 8
BW x 7

Barbell Curls: 3 x 15
65 x 15
65 x 15
65 x 15

pmug0000
11-16-08, 10:38 pm
Good workouts littlefry, looking strong!

Littlefry
11-16-08, 10:45 pm
thanks pmug, hows 5x5 coming for you?

Littlefry
11-18-08, 10:13 pm
Here is my workout from tonite, as usually it went rather well. My chest still has a pump from those pull-overs, Iam going to have to incorprate them into my routines more often they give my pecs one hell of a stretch


Back Squats: 5 x 5 ramping to limit, using 20 lbs less than Monday
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5

Incline Bench Press: 5 x 5 ramping to limit
135 x 5
185 x 5
205 x 5
225 x 5
250 x 5

Shrugs: 5 x 5 ramping to limit
135 x 5
185 x 5
225 x 5
275 x 5
320 x 5

Straight Arm Pullovers: 2 x 20
50 x 20
50 x 20

Chins: 4 sets to failure
4 sets to failure

js71474
11-20-08, 8:55 am
You never fail to impress with the numbers you throw around here! Great job....looks like you are having fun with it. The squats are just sic!!!!!

Littlefry
11-20-08, 12:34 pm
Thanks JS

pmug0000
11-20-08, 10:54 pm
Very strong incline benching littlefry, nice work!

Littlefry
11-23-08, 10:40 pm
Here is fridays workout

Friday (Heavy Day)

Back Squats: 5 x 5 ramping to limit
135 x 5
225 x 5
315 x 5
365 x 5
425 x 5

Bench Press: 5 x 5 ramping to limit
135 x 5
185 x 5
205 x 5
225 x 5
250 x 5

Bent-Over Rows: 5 x 5 ramping to limit
135 x 5
170 x 5
185 x 5
205 x 5
225 x 5

Incline Dumbbell Press: 2 x 20
50 x 20
50 x 20

Calf Raises: 3 x 30
70 x 30
70 x 30
70 x 30

Littlefry
11-23-08, 10:43 pm
Here is my workout from today, it went rather well, I hammered it out in 40mins and the gym was dead, jsut the grey cup on the T.V in there and I went to town. Also I was doing some leg posing at the end and my calfs are finally taking shape, which is good. I will be starting bill starrs 5x5 again next sunday so prepare for some big numbers again.


Sunday (Light Day)

Back Squats: 5 x 5 using 50 lbs less than Monday, ramping to limit
135 x 5
185 x 5
225 x 5
315 x 5
385 x 5

Stiff-Leg Deadlifts: 4 x 10
195 x 10
195 x 10
195 x 10
195 x 10

Seated Overhead Press: 5 x 5 ramping to limit
70 x 5
95 x 5
115 x 5
135 x 5
160 x 5

Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
BW x 8
BW x 8
BW x 7

Barbell Curls: 3 x 15
65 x 15
65 x 15
65 x 15

js71474
11-24-08, 8:12 am
Strong as always Littlefry, nice job!

Littlefry
11-24-08, 11:56 am
thanks Js

shizz702
11-24-08, 11:57 am
Hell yea solid work as usual fry!

Littlefry
11-26-08, 12:11 pm
Well I did a workout yesterday but it was more of a deload workout for my upcoming 5x5 cycle again, so I wont bother posting it up. Basically it was a very light fully body workout, which I will be doing again on friday, then Sunday Ill be jumping back into 5x5.

Littlefry
12-02-08, 2:12 pm
Here it is bro's Iam starting up 5x5 again and running it for 12 weeks, time to add more strenght and size stay tuned for big numbers.


Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
Bench 5x5 - Ramping the weight to top set of 5
Barbell Row 5x5 - Ramping the weight to top set of 5
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups


Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again
Incline or Military 4x5 - Ramping the weight to top set of 5
Deadlift 4x5 - Ramping the weight to top set of 5
Assistance: 3 sets of sit-ups


Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
mondays top set of 5, weight frome 3rd set is used for a final set of 8
Bench 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
mondays top set of 5, weight frome 3rd set is used for a final set of 8
Barbell Row 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
mondays top set of 5, weight frome 3rd set is used for a final set of 8
Assistance: 3 sets of barbell curls, 3 sets of tricep Extensions

Littlefry
12-02-08, 4:08 pm
I just got back from the gym and finished up todays workout. Man it feels good to be on starrs 5x5 again, such a good feeling walking in the gym and jsut squatting, benching, and rowing I really cant explain why I love it so much but I do. You will notice the weights are a bit low but I set it up so they are about 3 weeks back of my 5RM so I can work up to my 5RM, and then surpass it.

Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135x5
225x5
315x5
365x5
405x5

Bench 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
205x5
235x5

Barbell Row 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
205x5
215x5

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Littlefry

js71474
12-03-08, 9:08 am
Good work! It's good to see the enthusiasm from you on starting the 5 x 5 again, so many are missing out and don't realize how much a routine like this grows on you. Glad to see you back on and did you say 'light'? Crap, I'd like to be squatting 405.....all in good time. Looking forward to seeing you break your previous 5 x 5.

Littlefry
12-03-08, 1:02 pm
Thanks Js, and yes Im glad to say that 405x5 seems light now, which all in all I guess is a good thing since I can only go higher from here.

Littlefry
12-05-08, 11:27 pm
Here is todays workout. I had tons of energy, and that little bit of extra strenght in the gym today. Also hardly anyone was in there since it is snowing like crazy outside, which is nice Squats where a breeze today, if only my flat bench would catch up, it seems to be one of those exerices that I just can't quit improve on, however my incline Barbell is quite high so I really dont know what the deal is. Also Im about to have my cheat meal and kill a large pizza.


Squat 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
225x5
315x5
365x5
410x3
315x8

Bench 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
240x3
185x8

Barbell Row 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
220x3
185x5

Assistance:
3 sets of barbell curls
115x8
115x8
115x8

3 sets of tricep Extensions
130x8
130x8
130x8

Littlefry

pmug0000
12-06-08, 3:53 pm
looking strong littlefry, good work.

Littlefry
12-07-08, 8:31 pm
Here is my workout from earlier this afternoon. Strenght was up in deads lifts, and since it is one of my weaker exercises for some reason the strenght increase made me feel good. Incline press also felt easy, 230 for 5 reps was nothing today, I hope to hit 265x5 when Im done this log on incline.

Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set
135x5
225x5
315x5
315x5

Incline Barbell Bench 4x5 - Ramping the weight to top set of 5
135x5
185x5
205x5
230x5

Deadlift 4x5 - Ramping the weight to top set of 5
185x5
205x5
245x5
275x5

Assistance: 3 sets of sit-ups

Littlefry
12-09-08, 7:37 pm
Just got back from finishing a workout about 20mins ago. Anyways it was a really good day in the gym hit big numbers for all my 5RM's. Had good energy and strenght in the gym as well. I had to get up and work 8am-1pm today, but once again I woke up fully refreshed and energized to start the day, I attribute that to Shut-Eye. I have never had such resreshing nights sleep in a long time.

Also at the gym today something quite intresting happend. While I was squatting this big guy kept kinda staring at me while I was working to my top set of 5 for squats. So I threw 365 on the bar, and was preparing to squat.

This huge guy probably about 6'1 245 walks over and asks "Do you need a spot young man", he was probably around 38 years old. I repond, "No, thanks Im good, I'm just working my way up to a top set of 5". After that I threw on 410 and repped it out for 5 clean reps. His response "Wow, your really strong for a young buck, I couldnt or havent seen anyone squat that much in long time, keep up the good work son." It made me feel proud of what I could do being all natural and lifting that much. It kinda put things in perspective for me like all my hard work was paying off, if you know what I mean.


Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135x5
225x5
315x5
365x5
410x5

Bench 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
210x5
240x5

Barbell Row 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
205x5
220x5

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

LittleMan55
12-09-08, 7:39 pm
Strong wo bro! Wow!

shizz702
12-09-08, 8:26 pm
Strong wo bro! Wow!

x2!

Littlefry
12-09-08, 9:31 pm
yea it was pretty funny, but at the same time it got me pumped.

Littlefry
12-12-08, 9:42 pm
I just got back from my workout, and I have to say it was an excellent workout today. My strenght was through the roof on all exercises, the triples felt so easy it was ridiculous. I blasted through the sets of squats with ease, I wasnt even the little bit tired after them either. I have another tub of intra-aid that I bought as well, time to put it back to use, Ive been craving that bluerasberry flavour lately as well.


Squat 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
225x5
315x5
315x5
415x3
315x8

Bench 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
245x3
185x8

Barbell Row 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
225x3
185x5

Assistance:
3 sets of barbell curls
115x8
115x8
115x8

3 sets of tricep Extensions
130x8
130x8
130x8

Littlefry

Littlefry
12-13-08, 12:32 pm
This monday Im going to be adding in another weightgain shake to my diet to try and add more cals in.

Littlefry
12-14-08, 8:30 pm
Here is my workout from earlier today. It was just a light day for squats, so there was no 5lb increase. However, there was a 5lb increase on both incline bench press, and deadlift. I cannot stress enough how much I enjoy running this program during a bulk. You get the best of both worlds strenght gain and mass gains, you cant go wrong.

Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set
135x5
225x5
315x5
315x5

Incline Barbell Bench 4x5 - Ramping the weight to top set of 5
135x5
185x5
205x5
235x5

Deadlift 4x5 - Ramping the weight to top set of 5
185x5
205x5
245x5
280x5

Assistance: 3 sets of sit-ups

pmug0000
12-14-08, 11:39 pm
Good work littlefry.

js71474
12-17-08, 8:51 am
Hey man, read the post where the guy asks you if you need a spot and realizing all your hard work is paying off. Glad you see it, the rest of us have seen it for a long time now....you put in major hard work and you do a phenomenal job everytime you lift! With that being said give yourself a big pat on the back and know that we all look forward to seeing your hard work!

Littlefry
12-19-08, 8:06 pm
Here is my workout from earlier today. Overall it was a very good workout, new 3RM on all exercises, which were easily acheived. I had such a pump in my triceps, and biceps after benching/rowing then doing barbell curls and tricep extension.

Also I missed posting up this tuesdays workout, but I did go and hit 5RM for all major exercises, I just didnt have time to post it up.

Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
225x5
315x5
365x5
420x3
315x8

Bench 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
250x3
185x8

Barbell Row 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
230x3
185x5

Assistance:
3 sets of barbell curls
115x8
115x8
115x8

3 sets of tricep Extensions
130x8
130x8
130x8

Littlefry
__________________

shizz702
12-19-08, 8:16 pm
Fucking solid ass work as usual fry!

Littlefry
12-20-08, 2:33 pm
Thanks shizz, bulking is fun as hell but after doing it for 3 years I cant wait to cut and see what happens.

Littlefry
12-21-08, 7:59 pm
Here is my workout from earlier today. I have to say I had some crazy strenght in the gym today. I upped my incline barbell bench from 235 to 245 for 5 reps. I also upped my deadlift from 285 to 300 for 5 reps as well with ease. All in all an excellent workout.

Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set
135x5
225x5
315x5
315x5

Incline Barbell Bench 4x5 - Ramping the weight to top set of 5
135x5
185x5
205x5
245x5

Deadlift 4x5 - Ramping the weight to top set of 5
185x5
205x5
245x5
300x5

Assistance: 3 sets of sit-ups

shizz702
12-21-08, 8:33 pm
Sick workout as usual fry! Your incline to flat bench ratio is pretty close, very impressive.

pmug0000
12-21-08, 9:11 pm
Good work littlefry, that incline bench is looking strong and your DL is getting up there too.

Littlefry
12-21-08, 9:54 pm
Thanks guys, my incline bench has always been as stronger or during some points of my training stronger than my flat bench, and to tell you the truth I perfer incline bench either DB or BB as compared to flat bench.

js71474
12-22-08, 1:58 pm
Good work man, those numbers just keep growing! Merry Christmas to you and yours!

Littlefry
12-29-08, 1:43 pm
Well since my gym was closed friday, I thought that I would head to the gym saturday to get in my missed workout from friday. Turns out I was a but under the weather Saturday, and had family coming to visit, so i took it as a day off. However Sunday I headed to the gym with a vengance to make up for my missed workouts, and believe you and me I hate missing workouts.

Also I have missed posting alittle do to the holidays season and such, but beleive me I will be back in full force after the new year.

Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set
135x5
225x5
315x5
315x5

Incline Barbell Bench 4x5 - Ramping the weight to top set of 5
135x5
185x5
205x5
250x5

Deadlift 4x5 - Ramping the weight to top set of 5
185x5
205x5
245x5
300x5

Assistance: 3 sets of sit-ups

shizz702
12-29-08, 1:55 pm
Solid work as usual Fry! Check in my journey whenever you get a chance, I finally decided to give the ol' 5x5 a go.

js71474
12-29-08, 2:19 pm
Looks like you are feeling better, hope you had a merry christmas! Your numbers look great as always, nice work!!

Littlefry
01-01-09, 3:02 pm
Here is my workout from earlier today, it was an excellent workout to say the least. New 5RM on all 3 exercises. I must say bench felt easy today, I hope to hit 275x5 by the end of this log.

Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135x5
225x5
315x5
365x5
430x5

Bench 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
210x5
255x5

Barbell Row 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
205x5
235x5

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

pmug0000
01-01-09, 8:35 pm
Those top sets are huge littlefry great work.

Littlefry
01-04-09, 7:38 pm
Here is my workout from today. Hit new 3RM on all three exercises with ease. All lifts are still going up steadily, which is good to see. Strength felt good today. I also had a lot of extra stamina & energy throughout todays workout. Approxiamtely 4 weeks to go and I cant wait to see what happens in those 4 weeks



Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
225x5
315x5
365x5
435x3
315x8

Bench 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
260x3
185x8

Barbell Row 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
240x3
185x5

Assistance:
3 sets of barbell curls
115x8
115x8
115x8

3 sets of tricep Extensions
130x8
130x8
130x8

Littlefry

Littlefry
01-04-09, 7:41 pm
Well today was an ok day in the gym. I strained a muscle in my lower back last night at work so I took it easy in the gym today jsut to be safe. I did squats and incline bench with regular weight, however I cut my deadlifts down to 4 sets of 5 reps at 135 pounds to get a good stretch in the lower back area and get some blood flowing there. Hopefully its all better by tuesday so I can hammer out some big numbers.

Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set
135x5
225x5
315x5
315x5

Incline Barbell Bench 4x5 - Ramping the weight to top set of 5
135x5
185x5
205x5
250x5

Deadlift 4x5 - Ramping the weight to top set of 5
185x5
205x5
245x5
300x5

*did 4 sets of 135x5 for deadlift*
Assistance: 3 sets of sit-ups

shizz702
01-04-09, 8:09 pm
Solid work as always fry. I hope to be putting up similar numbers soon!

I'm loving this routine bro, it's so simple, yet so effective, and at the same time very enjoyable to do.

Littlefry
01-04-09, 9:02 pm
I find it very simple, effective and enjoyable, I really love squatting 3x a week, it makes me feel like an animal in the gym, no pun intended.

pmug0000
01-04-09, 9:24 pm
Good workouts littlefry, you're looking strong.

Littlefry
01-06-09, 1:56 pm
thanks Pmug, Ill be starting a cut probably around mid march.

Littlefry
01-06-09, 10:13 pm
All new 5RM for each exercise once again, I have to say I love this program, and during a bulk in my humble opinion its a must. I had a good pump in the gym today in my back after those heavy rows.

Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135x5
225x5
315x5
365x5
435x5

Bench 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
210x5
260x5

Barbell Row 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
205x5
240x5

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

rob_in_korea
01-07-09, 7:40 am
Hey Littlefry, I haven't stopped by here in a while. I see you are still moving some big ass weight. Great work.

-Rob

Littlefry
01-10-09, 12:03 pm
Here is my workout from today. All new PR's on 3RM. My squat is really getting up there I will be please to hit 455x5. My strenght, energy, and focus where all up in the gym today. Thanks rob it will be time to start cutting for me in a couple months.


Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
225x5
315x5
365x5
440x3
315x8

Bench 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
265x3
185x8

Barbell Row 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
245x3
185x5

Assistance:
3 sets of barbell curls
115x8
115x8
115x8

3 sets of tricep Extensions
130x8
130x8
130x8

Littlefry

T o m m Y
01-10-09, 12:06 pm
Solid..

pmug0000
01-10-09, 8:40 pm
You're hitting some huge weights on those sets of 3, very good work.

Littlefry
01-12-09, 1:45 pm
Here is my workout from yesterday. I had solid strenght and stamina the whole workout. For Incline Bench I hit 260x5 with a slight spot on the last rep, which really gave my chest a good pump. Now im off to make some grilled cheese as a cheat than get about 2 hours of reading done. Im close to my goal of 455x5 on squats, after I hit that it will be bulking for another months, than finally cutting for 2 months to see what I have built up.

Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set
135x5
225x5
315x5
315x5

Incline Barbell Bench 4x5 - Ramping the weight to top set of 5
135x5
185x5
205x5
260x5

Deadlift 4x5 - Ramping the weight to top set of 5
185x5
205x5
245x5
300x5

Littlefry

rob_in_korea
01-12-09, 6:47 pm
Outstanding workouts littlefry.

-Rob

js71474
01-14-09, 9:30 am
Awesome progress L!! Those squats are off the charts!! Looking real good all around bro, nice work!

Littlefry
01-14-09, 8:52 pm
Here is my workout from today. I hit new 5RM on all exercises. The gym was packed tonight but, it is still just a couple weeks after the new year, and everyone has the resolution of going to the gym. It should die down in a couple weeks. Great strenght throughout this second bottle of Zeus, and noticable increase in stamina and energy as well.

Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135x5
225x5
315x5
365x5
440x5

Bench 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
210x5
265x5

Barbell Row 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
205x5
245x5

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

js71474
01-15-09, 7:33 am
Outstanding weight you are moving Littlefry! Great job! My gym is the same way right now but it usually goes back to normal by the first week of February and I can't wait, the gym is just too crowded.

Littlefry
01-16-09, 12:52 pm
Yea I agree fully it goes back to normal, people just give up to easy.

Littlefry
01-16-09, 7:07 pm
Here is my workout from this afternoon. All 3RM where accomplished with ease,and my strenght was through the roof today. I hit 135x8 for barbell curls, and let me tell you my bi's had a good pump going on afterwards.


Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
225x5
315x5
365x5
445x3
315x8

Bench 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
270x3
185x8

Barbell Row 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
250x3
185x5

Assistance:
3 sets of barbell curls
115x8
135x8
135x8

3 sets of tricep Extensions
140x8
140x8
140x8

Littlefry

shizz702
01-16-09, 7:15 pm
Killing the 5x5 as always fry!

Littlefry
01-16-09, 10:19 pm
Thanks shizz hows the 5x5 program coming for you?

T o m m Y
01-16-09, 10:25 pm
Soild work as always...

rob_in_korea
01-17-09, 9:28 am
Killer workouts littlefry. Your squat numbers are crazy.

-Rob

Littlefry
01-18-09, 10:33 pm
Here is my workout from earlier tonight. I must say I was very please with my energy and focus in the gym today, as well my strenght was off the hizzle. I finally hit 315x5 on deadlift, which is one of my weaker exercises for some reason. 315x5 has been my goal for a while and it finally feels good to acheive it, and now surpass it. Thanks for all the good input guys, it has taken my alot of hard work to get to where Im now, but it was all worth it.


Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set
135x5
225x5
315x5
315x5

Incline Barbell Bench 4x5 - Ramping the weight to top set of 5
135x5
185x5
205x5
260x5

Deadlift 4x5 - Ramping the weight to top set of 5
185x5
205x5
275x5
315x5

Littlefry

js71474
01-19-09, 8:49 am
Great job Littlefry, saw your heavy triples and man you are moving some weight!! Keep piling it on L!

Littlefry
01-24-09, 8:23 pm
Here is my workout from this past friday. All new PR's for 3RM. I hit 275x3 on flat bench with ease, I couldnt believe how easy it was..I cant wait for Sunday's workout to hit some new PR's once again on Deadlift.

Thanks for the input JS, it took my a long time to get to were Im today, all I can say it detication and hard work always pays off in the end.

Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
225x5
315x5
365x5
450x3
315x8

Bench 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
275x3
185x8

Barbell Row 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
255x3
185x5

Assistance:
3 sets of barbell curls
115x8
135x8
135x8

3 sets of tricep Extensions
140x8
140x8
140x8

Littlefry

T o m m Y
01-24-09, 8:29 pm
awsome work as always

315 bench and 500 sq are just around the corner man!

shizz702
01-24-09, 8:53 pm
Damn fry I envy your numbers and hope to get up there soon! You have made some awesome progress and it makes me glad that I'm doing the 5x5 too seeing as how much it has done for you!

js71474
01-26-09, 4:08 pm
Great job man! You just throw up heavy numbers all the time, and I'm glad to see it cuz you have worked extremely hard to get to where you are! Congrats on the gains!

Mattman33
01-26-09, 7:43 pm
Damn fry I envy your numbers and hope to get up there soon! You have made some awesome progress and it makes me glad that I'm doing the 5x5 too seeing as how much it has done for you!

i can't agree more. keep posting the workouts as they are inspiring. i love seeing the numbers go up as i am also concentrating on the 5X5. it is taking me awhile to get used to the decreased volume, but man the numbers....just PR's are dropping everywhere.

keep it up!

Littlefry
01-28-09, 9:33 pm
awsome work as always

315 bench and 500 sq are just around the corner man!


Damn fry I envy your numbers and hope to get up there soon! You have made some awesome progress and it makes me glad that I'm doing the 5x5 too seeing as how much it has done for you!


Great job man! You just throw up heavy numbers all the time, and I'm glad to see it cuz you have worked extremely hard to get to where you are! Congrats on the gains!


i can't agree more. keep posting the workouts as they are inspiring. i love seeing the numbers go up as i am also concentrating on the 5X5. it is taking me awhile to get used to the decreased volume, but man the numbers....just PR's are dropping everywhere.

keep it up!

Thanks for all the inspiration guys, 5x5 has provided me with both the strenght and size I needed. It may take a little while to get the numbers up there but when you think about it every week you are setting a new PR which means your moving more weight and putting more stress on the muscles. I know that when start personal training any client coming for a football, rugby, or hockey type of training in the offseason is getting setup with some type of 5x5.

Here is my workout from last night, I would have posted it up but Ive had a busy week. Lab report due wednesday, 8 page paper due Thrusday, Term-test Friday, so all in all a hectic week for me. Back to my workout though new 5RM for all exercise. Good strenght all around, I cant wait to cut know though, I hope to keep most of my strenght throughout my cut.

Actually I have a bit of a stroy from the gym, as I was perfroming ym 5 set on sqauts for 450x5 these two kids where stadning beside me in the next rack squating like 135. At the end of my set they were trying to add up what I was squatting in their heads, and they could quite figure it out in the end they were like they asked me and I kindly said 450 boys. They replied thats like triple my bodyweight, I told them to stick with the basic exercise such as Squat, Bench, Row, Deadlift at first to gain some strength and showed them some proper technique and what not.


Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135x5
225x5
315x5
365x5
450x5

Bench 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
210x5
275x5

Barbell Row 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
205x5
255x5

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

js71474
02-02-09, 9:10 am
Nice work Littlefry! Progress for you is a nonstop ride and I'm glad to see it, you have made awesome gains! Glad you are spreading the word on the proper way to train, hopefully those boys will stick to what you said.

Littlefry
02-02-09, 3:56 pm
Here is my workout from friday which I missed posting up. Overall a great workout, I finally hit 455x3 on squats which has been a goal of mine for awhile, as well as surpassing 275x5 on bench which I also accomplished. I didnt workout this sunday, I tweaked my back at work a bit and figured better safe then sorry, plus I havent had a day off in a while so it felt pretty good just to rest up.

Thanks Js you have got to help out where you can, I mean we all start somewhere.

Friday:

Squat 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
225x5
315x5
365x5
455x3
315x8

Bench 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above
tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
280x3
185x8

Barbell Row 4x5 1x3 1x8 - First 4 sets same as monday, the triple is 2.5% above tuesdays top set of 5, weight frome 3rd set is used for a final set of 8
135x5
165x5
185x5
205x5
260x3
185x5

Assistance:
3 sets of barbell curls
115x8
135x8
135x8

3 sets of tricep Extensions
140x8
140x8
140x8

Littlefry

js71474
02-02-09, 4:01 pm
Excellent work hitting your goals and in the case of the bench surpassing it, congrats! Hope the back tweak is minor and heals quickly for you! Glad you enjoyed the rest, sometimes it's nice to get that extra rest you don't normally get.

Littlefry
02-02-09, 4:43 pm
Yea Im starting to cut probably next week, Ill let you guys know where my weight and bf% is sitting at before I start my cut.

shizz702
02-02-09, 9:00 pm
Awesome work as usual fry! Glad to see you hit your goals on the squat and bench, 455 is some big boy weight!

Littlefry
02-02-09, 9:12 pm
Thanks Shizz 455 has been a goal for a while and it feels great to finally hit it.

rob_in_korea
02-03-09, 4:35 am
Excellent workouts Littlefry. You are moving some serious weight.

-Rob

T o m m Y
02-03-09, 8:16 am
strong session!

Damn!

Littlefry
02-05-09, 7:21 pm
Excellent workouts Littlefry. You are moving some serious weight.

-Rob


strong session!

Damn!

Here is my workout from tuesday which I missed posting up, I had a busy week in school again but now it will calm down for some time. Great numbers on all the exercises new 5RM for each exercise. Thanks for the input brothers, it is greatly appreciated.


Tuesday:

Squat 5x5 - Ramping the weight to top set of 5
135x5
225x5
315x5
365x5
455x5

Bench 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
210x5
280x5

Barbell Row 5x5 - Ramping the weight to top set of 5
135x5
165x5
185x5
205x5
260x5

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

shizz702
02-05-09, 7:30 pm
Awesome session fry! You have developed some bar bending strength on those squats now and you are pressing and rowing some serious weight too.

You got me pumped for tomorrow's session now, I'm going for some heavy triples!

Littlefry
02-06-09, 3:45 pm
Sounds good shizz, triples day is one of the best days on 5x5, atleast from my experiences it is.

Littlefry
02-07-09, 3:28 pm
Here is my plan for cutting for 12 weeks, I haven't cut in over 2 years so this should be really fun. Anyways below is my cardio and workout plan for the next 12 weeks, not much will change in the workouts but every 3 weeks I will add 5mins to the cardio. You have to stay consistent to see the progress which is why I have put together this routine for the next 12 weeks.

Cardio Plan - 12 weeks
week 1 3x a week - 20mins
week 2 3x a week - 20mins
week 3 3x a week - 20mins

week 4 3x a week - 25mins
week 5 3x a week - 25mins
week 6 3x a week - 25mins

week 7 3x a week - 30mins
week 8 3x a week - 30mins
week 9 3x a week - 30mins

week 10 3x a week - 35mins
week 11 3x a week - 35mins
week 12 3x a week - 35mins

Workout

Day 1

Pecs:
Flat Barbell Bench 5 sets –15, 12, 10, 8, 6
Incline Dumbbell Bench 4 sets – 12, 10, 8, 6
Flat Dumbbell Fly’s 3 sets – 10, 8, 6

Bi’s:
Standing Barbell Curls 4 sets – 12, 10, 8, 6
Dumbbell Curls 3 sets – 10, 8, 6
Preacher Curls 3 sets – 10, 8, 6

Cardio: 20Mins (Bike or Elliptical)

Day 2

Lats/Lower Erectors:
Deadlifts 5 sets –15, 12, 10, 8, 6
Bent Over Barbell Rows 4 sets – 12, 10, 8, 6
Pull Downs 3 sets – 10, 8, 6


Tri’s:
Close Grip Bench 4 sets – 12, 10, 8, 6
Skull Crushers 3 sets – 10, 8, 6
Cable Press Downs 3 sets – 10, 8, 6

Cardio: 20Mins (Bike or Elliptical)

Day 3

Quads/Hams/Calves:
Squats 5 sets –15, 12, 10, 8, 6
Leg Press 3 sets – 10, 8, 6
Leg Extensions 3 sets – 10, 8, 6
Leg Curls 3 sets – 10, 8, 6
Standing Calve Raises 3 sets 20, 15, 10

Delts:
Barbell Military Press 4 sets –12, 10, 8, 6
Barbell Upright Rows 3 sets – 10, 8, 6
Lateral Dumbbell Raises 3 sets – 10, 8, 6

Cardio: 20Mins (Bike or Elliptical)


Ill post my ab workout tommorrow which will be done 2-3x a week**

Littlefry

Littlefry
02-08-09, 6:11 pm
Here is my first workout into my cut, I must say it is a far stray from my usual 5x5 workouts but I made sure to keep the major exercises like bench, squat, row etc...into my routine. With all the higher reps on quads/hams and delts today I had a huge pump in my legs and shoulders. The cardio at the end was not as bad as I thought it was going to be, but when I hit the sauna for 7mins it took alot out of me. So far so good thought with the routine higher reps do feel a bit weird but Ill get used to them in a couple weeks.

Day 3

Quads/Hams/Calves:
Squats 5 sets –15, 12, 10, 8, 6
135x15
225x12
315x10
375x8
405x6

Leg Press 3 sets – 10, 8, 6
360x10
450x8
540x8

Leg Extensions 3 sets – 10, 8, 6
110x10
130x8
150x6

Leg Curls 3 sets – 10, 8, 6
70x10
80x8
100x6

Standing Calve Raises 3 sets 20, 15, 10
45x20
70x15
85x10

Delts:
Barbell Military Press 4 sets –12, 10, 8, 6
95x12
105x10
115x8
145x6

Barbell Upright Rows 3 sets – 10, 8, 6
95x10
105x8
135x6

Lateral Dumbbell Raises 3 sets – 10, 8, 6
20x10
25x8
30x6

Cardio: 20Mins (Bike or Elliptical) - 20mins of cardio on the bike today keeping HR above 140bpm

Littlefry

shizz702
02-08-09, 8:36 pm
Lol never thought I'd see the day where you would do a split fry, you have been doing the 5x5 so long!

Good luck on the cut, you're off to a good start.

Littlefry
02-08-09, 9:43 pm
Thanks shizz this splet feels weird as hell right now, but Im sure in time Ill get used to it.

Littlefry
02-09-09, 1:51 pm
Ohh and here are all my numbers after 3 cycles of 5x5.

Bench 280x5
Row 260x5
Squat 455x5
Deadlifts 315x5

Height 6ft
Weight 219-220 pounds depending on time of day
BF% apprx 11-12% (looking to cut down to 7-8)

rob_in_korea
02-10-09, 5:49 am
Impressive numbers Littlefry. Good luck with your cut.

-Rob

Littlefry
02-11-09, 3:23 pm
Here is my workout from last night. All in all a decent workout, I blasted through back with ease, hit up tri's hard and got a great pump from the close-grip bench in my tri's. I did 20mins of cardio on the elliptical, than hit the sauna up for 8 mins. Ill try to work up to 10mins in the sauna but it might take me some time.

Day 2

Lats/Lower Erectors:
Deadlifts 5 sets –15, 12, 10, 8, 6
135x15
185x12
205x10
225x8
275x6

Bent Over Barbell Rows 4 sets – 12, 10, 8, 6
135x12
185x10
205x8
225x6

Pull Downs 3 sets – 10, 8, 6
135x10
150x8
175x6

Tri’s:
Close Grip Bench 4 sets – 12, 10, 8, 6
135x12
165x10
185x8
195x6

DB Skull Crushers 3 sets – 10, 8, 6
25x10
30x8
35x6

Cable Press Downs 3 sets – 10, 8, 6
130x10
140x8
150x6

Cardio: 20Mins (Elliptical)

Littlefry

Littlefry
02-12-09, 9:34 pm
Just got back from doing cardio. I did 25mins of cardio on the bike at an average of 143bmp, Im trying to keep in the 135-145bmp range while cutting. After the bike I hit up the sauna for 15mins, that was the longest 15mins of my life lol.

shizz702
02-12-09, 9:37 pm
Solid work as always fry, lol at you doing cardio, never thought I'd see the day ;)

Littlefry
02-14-09, 12:52 pm
Here is my workout from yesterday. Working with these high reps on chest gave me a great pump throught my chest for the rest of the day. I felt like I could have gone up to atleast 75-80's for my incline dumbell press, next time Ill try 75's and see how they feel. I hit up 20mins on the bike, than headed in the sauna for 10mins right after my workout.


Day 1

Pecs:
Flat Barbell Bench 5 sets –15, 12, 10, 8, 6
135x15
185x12
205x10
225x8
260x6

Incline Dumbbell Bench 4 sets – 12, 10, 8, 6
55x12
60x10
65x8
70x6

Flat Dumbbell Fly’s 3 sets – 10, 8, 6
50x10
55x8
60x6

Bi’s:
Standing Barbell Curls 4 sets – 12, 10, 8, 6
70x12
95x10
115x8
135x6

Dumbbell Curls 3 sets – 10, 8, 6
40x10
50x8
60x6

Preacher Curls 3 sets – 10, 8, 6
65x10
75x8
85x6

Cardio: 20Mins (Bike or Elliptical)

Littlefry
02-16-09, 11:40 pm
Here is my leg/shoulder workout from the other day. Im actually really enjoying the higher reps on leg day more than I origanlly thought I would, but still trying to maintain heavy sets. Shoulders had a nice pump on them, personally my shoulders seem to grow pretty fast compared to my other bodyparts.

Day 3

Quads/Hams/Calves:
Squats 5 sets –15, 12, 10, 8, 6
135x15
225x12
315x10
375x8
410x6

Leg Press 3 sets – 10, 8, 6
360x10
450x8
540x8

Leg Extensions 3 sets – 10, 8, 6
130x10
160x8
180x6

Leg Curls 3 sets – 10, 8, 6
70x10
80x8
100x6

Standing Calve Raises 3 sets 20, 15, 10
45x20
70x15
85x10

Delts:
Barbell Military Press 4 sets –12, 10, 8, 6
95x12
105x10
115x8
150x6

Barbell Upright Rows 3 sets – 10, 8, 6
95x10
105x8
135x6

Lateral Dumbbell Raises 3 sets – 10, 8, 6
20x10
25x8
30x6

Cardio: 20Mins (Bike or Elliptical) - 20mins of cardio on the elliptical today keeping HR above around 130bmp

Littlefry

Littlefry
02-19-09, 12:11 am
Here is my workout from yesterday. Was a good workout session, I have a bit of a cold today so Im going to cut this post short aqnd head to bed to get soem rest. Depending on how I feel tommorow I might get some cardio in.

Day 2

Lats/Lower Erectors:
Deadlifts 5 sets –15, 12, 10, 8, 6
135x15
185x12
205x10
225x8
280x6

Bent Over Barbell Rows 4 sets – 12, 10, 8, 6
135x12
185x10
205x8
230x6

T-Bar Rows 3 sets – 10, 8, 6
115x10
150x8
185x6

Tri’s:
Close Grip Bench 4 sets – 12, 10, 8, 6
135x12
165x10
185x8
195x6

DB Skull Crushers 3 sets – 10, 8, 6
25x10
30x8
35x6

Cable Press Downs 3 sets – 10, 8, 6
130x10
140x8
150x6

Cardio: 20Mins (Elliptical)

Littlefry

NJC_Manhattan
02-19-09, 12:14 am
Lookin good man. Real solid work done in here.

Littlefry
02-22-09, 8:55 pm
Sorry I havent posted sicne Tuesday bro's but Ive been super sick with either mono or strep-throat and I wont have the results till tommorrow. Although Im feeling better today Ill probably hold off working out unitl friday since my body is still in such a weakend state.

Littlefry
02-28-09, 1:18 pm
Here is my first workout after about 1.5 weeks of being sick. Overall it was a good workout, most of my strenght is still there which is a good sign. Im still continuing with my cut and did 20mins of cardio directly after the workout, then I hit the sauna up for about 12mins after.

Day 1

Pecs:
Flat Barbell Bench 5 sets –15, 12, 10, 8, 6
135x15
185x12
205x10
225x8
260x6

Incline Dumbbell Bench 4 sets – 12, 10, 8, 6
55x12
60x10
65x8
70x6

Flat Dumbbell Fly’s 3 sets – 10, 8, 6
50x10
55x8
60x6

Bi’s:
Standing Barbell Curls 4 sets – 12, 10, 8, 6
70x12
95x10
115x8
135x6

Dumbbell Curls 3 sets – 10, 8, 6
50x10
55x8
60x6

Preacher Curls 3 sets – 10, 8, 6
65x10
75x8
85x6

Cardio: 20Mins (Bike or Elliptical)

Littlefry
03-02-09, 12:15 pm
Here is my workout from yesterday. Im going to make this post quick cause Im going to be studying all day for a term test on wednesday.

Day 3

Quads/Hams/Calves:
Squats 5 sets –15, 12, 10, 8, 6
135x15
225x12
315x10
375x8
410x6

Leg Press 3 sets – 10, 8, 6
360x10
450x8
540x8

Leg Extensions 3 sets – 10, 8, 6
130x10
160x8
180x6

Leg Curls 3 sets – 10, 8, 6
70x10
80x8
100x6

Standing Calve Raises 3 sets 20, 15, 10
45x20
70x15
85x10

Delts:
Barbell Military Press 4 sets –12, 10, 8, 6
95x12
115x10
135x8
165x6

Barbell Upright Rows 3 sets – 10, 8, 6
95x10
105x8
140x6

Lateral Dumbbell Raises 3 sets – 10, 8, 6
20x10
25x8
35x6

Cardio: 20Mins (Bike or Elliptical) - 20mins of cardio on the elliptical today keeping HR above around 130bmp

Littlefry

Littlefry
03-04-09, 8:34 pm
Well considering Im jsut coming off 2 weeks of being sick Id say this way an excellent workout. I didnt really lose any strenght or size, I hit 295x6 with ease on deads which made me feel nice and strong :) Still cutting though and having a pretty godo tiem doing so actually.

Day 2

Lats/Lower Erectors:
Deadlifts 5 sets –15, 12, 10, 8, 6
135x15
185x12
205x10
225x8
295x6

Bent Over Barbell Rows 4 sets – 12, 10, 8, 6
135x12
185x10
205x8
230x6

T-Bar Rows 3 sets – 10, 8, 6
150x10
205x8
225x6

Tri’s:
Close Grip Bench 4 sets – 12, 10, 8, 6
135x12
165x10
185x8
195x6

DB Skull Crushers 3 sets – 10, 8, 6
25x10
30x8
35x6

Cable Press Downs 3 sets – 10, 8, 6
130x10
140x8
150x6

Cardio: 20Mins (Elliptical)

Littlefry

Littlefry
03-07-09, 1:30 pm
Here is my workout from yesterday. Overall it was a good workout, and I can already notice a little bit of fat loss mainly around my lower stomach which tends to carry a little more body fat for myself. The cuttting isnt as bad as I thought it would be however when Im satisfied with this cut I think I will go on a westside barbell routine for a while or devise a routine like that for myself.

Day 1

Pecs:
Flat Barbell Bench 5 sets –15, 12, 10, 8, 6
135x15
185x12
205x10
225x8
260x6

Incline Dumbbell Bench 4 sets – 12, 10, 8, 6
55x12
60x10
65x8
70x6

Flat Dumbbell Fly’s 3 sets – 10, 8, 6
50x10
55x8
60x6

Bi’s:
Standing Barbell Curls 4 sets – 12, 10, 8, 6
70x12
95x10
115x8
140x6

Dumbbell Curls 3 sets – 10, 8, 6
50x10
55x8
60x6

Preacher Curls 3 sets – 10, 8, 6
65x10
75x8
85x6

Cardio: 20Mins (Bike or Elliptical)

rob_in_korea
03-08-09, 9:23 pm
Awesome workouts Littlefry especially considering you were sick.

-Rob

T o m m Y
03-08-09, 9:30 pm
x2
damn

NJC_Manhattan
03-08-09, 9:56 pm
Good stuff fry

Littlefry
03-09-09, 10:03 pm
Thanks Bro's! So far so good on the cut. I just got back from the gym I did 25mins of interval cardio lowering my HR down to 119bpm than all the way up to 159bmp, I do about 4-5 cycles of this in 25mins. Also after my cut is done I plan of trying a westside barbell routine, my body always seems to respong well to lower reps and heavy weights and I figure after my cut I should be able to add 10 pounds of "leaner" muscle to my frame while on a westside routine.

Littlefry
03-13-09, 1:21 pm
Here is my legs/shoulder workout from last saunday that I missed postin up, Ive been real busy with school lately.

Day 3

Quads/Hams/Calves:
Squats 5 sets –15, 12, 10, 8, 6
135x15
225x12
315x10
375x8
410x6

Leg Press 3 sets – 10, 8, 6
360x10
450x8
540x8

Leg Extensions 3 sets – 10, 8, 6
130x10
160x8
180x6

Leg Curls 3 sets – 10, 8, 6
70x10
80x8
100x6

Standing Calve Raises 3 sets 20, 15, 10
45x20
70x15
85x10

Delts:
Barbell Military Press 4 sets –12, 10, 8, 6
95x12
115x10
135x8
165x6

Barbell Upright Rows 3 sets – 10, 8, 6
95x10
105x8
140x6

Lateral Dumbbell Raises 3 sets – 10, 8, 6
20x10
25x8
35x6

Cardio: 20Mins (Bike or Elliptical) - 20mins of cardio on the elliptical today keeping HR above around 130bmp

Littlefry