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Littlefry
04-21-08, 12:15 am
Well here it is fellow animals my new journey/log. I will once again be going for a journey for mass, mass, and more mass until i reach my new goal of 220-225 pounds. To give some backround info on myself to start out, I have been working out for 3.5 years solid now but for the last 1.5 years training really hard. I started out a 150 pound scrawny kid out of highschool I know weigh in at 195 pounds at six feet tall. After going through many different programs throughout my years training I still like to try new routines and change my routines up every 7-8 weeks. After all this I jsut finished my second year of university enrolled in kineselogy with the plans to get my personal training and fitness consulting certificates. The routine that iam starting out with in this log is Optimized Volume Training. Here a link where you can read up more on it for now I'll give the basics http://www.t-nation.com/findArticle.do?article=257ovt2. OVT is a step off of German High Volume training, it encorperates a 5x5 scheme with two supersetted exercises per muscle group allowing 100 reps be muscle group per training session. I plan to do a full eight week cycle and then find another routine afterwards. As far as supplementation i have used most products to date but I'am keeping natural and therefore have never touched prohormones or any sort of steriod, as far as the animal line goes i have used pak, nitro, m-stak, stak2.

Current stats
Height: 6ft
Weight: 195 pounds
Age: 20

Here is the current routine i will be implementing for weeks 1-4 starting today:

Sunday: Chest/Back

A1. Bench press 5 sets x 5 reps
A2. Flat dumbbell flies 5 sets x 5 reps

B1. Incline bench press 5 sets x 5 reps
B2. Incline dumbbell flies 5 sets x 5 reps

C1. Lat pulldown 5 sets x 5 reps
C2. 1 arm rowing 5 sets x 5 reps

D1. Bent-over barbell rowing 5 sets x 5 reps
D2. Seated cable rowing 5 sets x 5 reps


Monday: Legs

A1. Front squat 5 sets x 5 reps
A2. Lunges 5 sets x 5 reps

B1. 1-leg back extension 5 sets x 5 reps
B2. Leg curl 5 sets x 5 reps

C1. Sumo deadlift 5 sets x 5 reps
C2. Romanian deadlift 5 sets x 5 reps

Tuesday: Off

Wednesday: Biceps and Triceps

A1. Barbell curl 5 sets x 5 reps
A2. Dumbbell curl 5 sets x 5 reps

B1. Preacher curl 5 sets x 5 reps
B2. Hammer curl 5 sets x 5 reps

C1. Weighted dips 5 sets x 5 reps
C2. Decline triceps extension 5 sets x 5 reps

D1. Lying triceps extension 5 sets x 5 reps
D2. Cable pressdown 5 sets x 5 reps

Thursday: Off

Friday: Shoulders

A1. Military press 5 sets x 5 reps
A2. Incline lateral raise 5 sets x 5 reps

B1. Alternate dumbbell shoulder press 5 sets x 5 reps
B2. Cable front raise 5 sets x 5 reps

C1. Seated cable row to neck 5 sets x 5 reps
C2. Incline rear delt raise 5 sets x 5 reps

Abs thrown in whenever.

Littlefry

Littlefry
04-21-08, 12:17 am
Here is my first OVT workout from today, I must say must chest had one hell of a pump for atleast 4 hours after i was done at the gym. So far I feel that my body will benifit from this type of training, and I hope all goes well with the program.

Sunday: Chest/Back

A1. Bench press 5 sets x 5 reps at 225 pounds
A2. Flat dumbbell flies 5 sets x 5 reps at 50 pounds

B1. Incline bench press 5 sets x 5 reps at 205 pounds
B2. Incline dumbbell flies 5 sets x 5 reps at 40 pounds

C1. Lat pulldown 5 sets x 5 reps at 160 pounds
C2. 1 arm rowing 5 sets x 5 reps at 75 pounds

D1. Bent-over barbell rowing 5 sets x 5 reps at 185 pounds
D2. Seated cable rowing 5 sets x 5 reps at 140 pounds

Littlefry

Littlefry
04-21-08, 3:00 pm
Well today was my second day of OVT and it was time to hammer away at legs. I really liked the back squats suppersetted with Db lunges it really brough a solid pump to my legs and i can tell now that they will be sore tommorrow. On major exercise i will try to up the wieght by 5-10 pounds per week. Wed is arms and I cannot wait!


Monday: Legs

A1. Back squat 5 sets x 5 at reps 365 pounds
A2. Lunges Dumbell 5 sets x 5 reps at 60 pounds

B1. 1-leg back extension 5 sets x 5 reps at 80 pounds
B2. Leg curl 5 sets x 5 reps at 100 pounds

C1. Sumo deadlift 5 sets x 5 reps at 225 pounds
C2. Dumbell Straigh leg deadlift 5 sets x 5 reps at 65 pounds

Littlefry
04-23-08, 8:14 pm
Well today was arm day and i blasted through the sets today, dont know why they felt so easy but they did and i felt like i could have done more. Next week i'll up the weight more to really push myself into new growth


Wednesday: Biceps and Triceps

A1. Barbell curl 5 sets x 5 reps at 105 pounds
A2. Dumbbell curl 5 sets x 5 reps at 50 pounds

B1. Preacher curl 5 sets x 5 reps at 80 pounds
B2. Hammer curl 5 sets x 5 reps at 45 pounds

C1. Weighted dips 5 sets x 5 reps bodyweight to start
C2. Decline Dumbell triceps extension 5 sets x 5 reps at 30 pounds

D1. Lying triceps extension 5 sets x 5 reps at 85 pounds
D2. Cable pressdown 5 sets x 5 reps at 140 pounds

Littlefry
04-25-08, 8:32 pm
Well shoulders went well today good pump with the militaries and side laterals supersetted together, right now i have a nice homemade pizza cooking in the oven as a cheat meal, then before bed some magic milk and iam set for the day, although i might go out later for some beers with the boys :) cheers bro's


Friday: Shoulders

A1. Seated Military press 5 sets x 5 reps at 150 pounds
A2. Incline lateral raise 5 sets x 5 reps at 30 pounds

B1. Alternate dumbbell shoulder press 5 sets x 5 reps at 50 pounds
B2. Cable front raise 5 sets x 5 reps at 70 pounds

C1. Seated cable row to neck 5 sets x 5 reps at 120 pounds
C2. Incline rear delt raise 5 sets x 5 reps at 40 pounds

Littlefry
04-28-08, 1:21 pm
Well chest/back went great yesterday. I increased weight in almost every exercise, I felt like I could have increased more but I didnt want to sacrifice my form. Had solid chest after the workout, ive been drinking 5gr creatine, 5gr glutamine, 5gr dextrose, and a scoop of gatorade in some cold water before I workout and to me it seems like its helpin alot, I havent used creatine or glutamine in about a year and can really feel the difference after laying off it for a while.


Sunday: Chest/Back

A1. Bench press 5 sets x 5 reps at 235 pounds + 10 pounds
A2. Flat dumbbell flies 5 sets x 5 reps at 50 pounds

B1. Incline bench press 5 sets x 5 reps at 210 pounds + 5 pounds
B2. Incline dumbbell flies 5 sets x 5 reps at 45 pounds + 5 pounds

C1. Lat pulldown 5 sets x 5 reps at 160 pounds
C2. 1 arm rowing 5 sets x 5 reps at 75 pounds

D1. Bent-over barbell rowing 5 sets x 5 reps at 120 pounds + 15 pounds
D2. Seated cable rowing 5 sets x 5 reps at 150 pounds + 10 pounds

Littlefry

Littlefry
04-29-08, 12:38 am
Well today was legs and it went rather well in my opinion. Headed to the gym today at a different time then usual it was a bit busy but i made do. When I was squatting I got some weird looks from some little punk kids in the gym probably becuase they have never seen anyone squat that much or something lol.


Monday: Legs

A1. Back squat 5 sets x 5 at reps 375 pounds + 10 pounds
A2. Lunges Dumbell 5 sets x 5 reps at 60 pounds

B1. 1-leg back extension 5 sets x 5 reps at 80 pounds
B2. Leg curl 5 sets x 5 reps at 110 pounds + 10 pounds

C1. Sumo deadlift 5 sets x 5 reps at 240 pounds + 15 pounds
C2. Dumbell Straigh leg deadlift 5 sets x 5 reps at 65 pounds

Littlefry
04-30-08, 4:52 pm
Well today was bi's/tri's and man I have to say I had a wicked pump througgout my arms. Weight on most exercises went up so I was happy with that, also throught in some abs at the end and had a good burn in them to.


Wednesday: Biceps and Triceps

A1. Barbell curl 5 sets x 5 reps at 110 pounds + 5 pounds
A2. Dumbbell curl 5 sets x 5 reps at 50 pounds

B1. Preacher curl 5 sets x 5 reps at 85 pounds + 5 pounds
B2. Hammer curl 5 sets x 5 reps at 45 pounds

C1. Weighted dips 5 sets x 5 reps bodyweight to start
C2. Decline Dumbell triceps extension 5 sets x 5 reps at 35 pounds + 5 pounds

D1. Lying triceps extension 5 sets x 5 reps at 85 pounds
D2. Cable pressdown 5 sets x 5 reps at 140 pounds

Littlefry

Littlefry
05-02-08, 2:53 pm
Well today was shoulders and it went good, I jsut got home pounded a protien shake, then had 3 eggs in the basket, damn they where fuking good, and dammit I love bulking and adding mass to my frame


Friday: Shoulders

A1. Seated Military press 5 sets x 5 reps at 155 pounds + 5 pounds
A2. Incline lateral raise 5 sets x 5 reps at 30 pounds

B1. Alternate dumbbell shoulder press 5 sets x 5 reps at 50 pounds
B2. Cable front raise 5 sets x 5 reps at 70 pounds

C1. Seated cable row to neck 5 sets x 5 reps at 130 pounds + 10 pounds
C2. Incline rear delt raise 5 sets x 5 reps at 40 pounds

rob_in_korea
05-04-08, 9:32 am
Great work littlefry. I didn't realize you started a new log.
Stay strong....

-Rob

Littlefry
05-06-08, 11:54 am
Here was my chest/back day from this sunday. I was very pleased since my wieghts in almost every exercise increased. Ill post my Leg day right up after this.


Sunday: Chest/Back

A1. Bench press 5 sets x 5 reps at 240 pounds + 5 pounds
A2. Flat dumbbell flies 5 sets x 5 reps at 50 pounds

B1. Incline bench press 5 sets x 5 reps at 215 pounds + 5 pounds
B2. Incline dumbbell flies 5 sets x 5 reps at 45 pounds

C1. Lat pulldown 5 sets x 5 reps at 170 pounds + 10 pounds
C2. 1 arm rowing 5 sets x 5 reps at 80 pounds + 5 pounds

D1. Bent-over barbell rowing 5 sets x 5 reps at 205 pounds + 10 pounds
D2. Seated cable rowing 5 sets x 5 reps at 160 pounds + 10 pounds

Littlefry

Littlefry
05-06-08, 11:56 am
Well leg day was yesterday and no complaints here from me. I raised my squat to 400 and on the last working set I decided to bust out 405 for 7 reps, and damn squatting 4 plates a side feels good.


Monday: Legs

A1. Back squat 5 sets x 5 at reps 400 pounds + 10 pounds
A2. Lunges Dumbell 5 sets x 5 reps at 60 pounds

B1. 1-leg back extension 5 sets x 5 reps at 80 pounds
B2. Leg curl 5 sets x 5 reps at 110 pounds

C1. Sumo deadlift 5 sets x 5 reps at 240 pounds
C2. Dumbell Straigh leg deadlift 5 sets x 5 reps at 75 pounds + 10 Pounds

rob_in_korea
05-06-08, 12:56 pm
Crazy numbers littlefry. Congrats on all your PRs, especially in squats-that is some heavy ass weight.

-Rob

Littlefry
05-08-08, 12:58 pm
Thanks rob, unlike some people the squat is my FAV exercise so pushing myself there is easy.
Anyways here is my last workout bi's/tri's on wednesday, it went great had a good pump throughout the whole workout.


Wednesday: Biceps and Triceps

A1. Barbell curl 5 sets x 5 reps at 115 pounds + 5 pounds
A2. Dumbbell curl 5 sets x 5 reps at 50 pounds

B1. Preacher curl 5 sets x 5 reps at 85 pounds
B2. Hammer curl 5 sets x 5 reps at 45 pounds

C1. Weighted dips 5 sets x 5 reps bodyweight
C2. Decline Dumbell triceps extension 5 sets x 5 reps at 35 pounds

D1. Lying triceps extension 5 sets x 5 reps at 85 pounds
D2. Cable pressdown 5 sets x 5 reps at 140 pounds

Littlefry

Littlefry
05-10-08, 8:18 pm
Well bro's friday was supposed to be shoulders, but i had to work a split shift and with all the lifting i do at work i didnt feeling like burning my shoulders out, I had to work 11am-4pm, then 7pm-3am, so 13 hours straight. It is the first workout ive missed in along time so iam kinda pissed about it, but come sunday iam going to destory chest/back in the gym.

rob_in_korea
05-11-08, 12:45 am
Nice arm session littlefry. I know how you feel about missing a workout but you've been going at it pretty hard so I think missing once is not a big deal.

-Rob

bigunz85
05-11-08, 12:54 am
nice log man in hs i used to weigh 140 now im 6'1 205 hows the 5X5 going? I'm doing 4 ex cerises 4 sets 10 reps each, its hard as well good pumps though. good luck and peace.

Littlefry
05-12-08, 1:59 pm
Well i had a greatr and i mean great chest/back workout yesterday, basically all my major lifts went up by 10 pounds i was easily reppin out 225 on incline bench for 5 reps probably could push it to 8-10 reps now easy. Anyways ill be looking for a new bulking routine to run after this week any suggestions on what I should run is greatly appreciated. Tonite is legs ill post that up later, peace bro's


Sunday: Chest/Back

A1. Bench press 5 sets x 5 reps at 250 + 10 pounds
A2. Flat dumbbell flies 5 sets x 5 reps at 55 pounds + 5 pounds

B1. Incline bench press 5 sets x 5 reps at 225 pounds + 10 pounds
B2. Incline dumbbell flies 5 sets x 5 reps at 45 pounds

C1. Lat pulldown 5 sets x 5 reps at 185 pounds + 10 pounds
C2. 1 arm rowing 5 sets x 5 reps at 90 pounds + 10 pounds

D1. Bent-over barbell rowing 5 sets x 5 reps at 205 pounds
D2. Seated cable rowing 5 sets x 5 reps at 160 pounds

Littlefry

Littlefry
05-13-08, 12:27 am
Well here is my leg workout from today, which went rather well. Also this is my last week of OVT and Iam currently looking towards a new bulking routine if you have any suggestion left me know, for now iam off to have a pb&j sandwich with a nice protien shake.


Monday: Legs

A1. Back squat 5 sets x 5 at reps 405 pounds + 5 pounds
A2. Lunges Dumbell 5 sets x 5 reps at 60 pounds

B1. 1-leg back extension 5 sets x 5 reps at 80 pounds
B2. Leg curl 5 sets x 5 reps at 110 pounds

C1. Sumo deadlift 5 sets x 5 reps at 250 pounds + 10 pounds
C2. Dumbell Straigh leg deadlift 5 sets x 5 reps at 75 pounds + 10 Pounds

pmug0000
05-13-08, 12:52 am
Nice log you've got going here Littlefry. Those training sessions look fucking brutal with all that super-setting.

As far as new bulking routines go, you could try for a straight-up strength routine. You ever think about trying a westside type routine with max effort and dynamic effort days? Or you could give DC a shot.

Littlefry
05-13-08, 1:39 pm
Ive been looking at westside routines for a while now, do you have any links to good bulking ones or know of any?

pmug0000
05-13-08, 1:48 pm
Ive been looking at westside routines for a while now, do you have any links to good bulking ones or know of any?

Yeah here's one I came across in a thread in this forum a few days back:

http://defrancostraining.com/articles/articles.htm

Check it out it looks pretty solid.

Littlefry
05-15-08, 12:31 am
Thanks pmug ive been reading it over and it does look intresting I might give it ago unless I find something else that catches my eye, anyways here is my arm workout from today go some solid gains in there


Wednesday: Biceps and Triceps

A1. Barbell curl 5 sets x 5 reps at 125 pounds + 10 pounds
A2. Dumbbell curl 5 sets x 5 reps at 55 pounds + 5 pounds

B1. Preacher curl 5 sets x 5 reps at 85 pounds
B2. Hammer curl 5 sets x 5 reps at 45 pounds

C1. Weighted dips 5 sets x 5 reps bodyweight
C2. Decline Dumbell triceps extension 5 sets x 5 reps at 35 pounds

D1. Lying triceps extension 5 sets x 5 reps at 85 pounds
D2. Cable pressdown 5 sets x 5 reps at 140 pounds

rob_in_korea
05-15-08, 9:12 pm
Great workouts as usual Littlefry. You are really moving some good weight around.

-Rob

Littlefry
05-19-08, 1:22 am
here is my last shoulder workout, my gym is closed today and monday so i miss doing chest/back and legs monday, iam going to take it easy this week on weights then hit them hard the next week with a brand new bulking routine this 5x5 supersett routine took alot out of me and i feel some recovery is needed for my body

Friday: Shoulders

A1. Seated Military press 5 sets x 5 reps at 155 pounds + 5 pounds
A2. Incline lateral raise 5 sets x 5 reps at 30 pounds

B1. Alternate dumbbell shoulder press 5 sets x 5 reps at 50 pounds
B2. Cable front raise 5 sets x 5 reps at 70 pounds

C1. Seated cable row to neck 5 sets x 5 reps at 130 pounds + 10 pounds
C2. Incline rear delt raise 5 sets x 5 reps at 40 pounds

Littlefry
05-22-08, 2:48 pm
here is arms from yesterday, iam going to be starting a new program next week still decided on what but i will have it down what routine I want to use by sunday

Biceps

Barbell Curls 4 sets of 8 reps at 125 pounds
Preacher Curls 3 sets of 8 reps at 85 pounds
Dumbbell Curls 3 sets of 8 reps at 55 pounds

Triceps

Skullcrushers 4 sets of 8 reps at 85 pounds
Overhead Dumbell Extensions 3 sets of 8 reps at 70 pounds
Cable Pressdowns 3 sets of 8 reps at 140 pounds

T o m m Y
05-22-08, 2:56 pm
Looking Strong Brotha Keep It Up!!

T o m m Y
05-22-08, 2:58 pm
Ive been looking at westside routines for a while now, do you have any links to good bulking ones or know of any?

http://www.westside-barbell.com/

Tons Of Articles Man..

Im Doing WSB Right Now..

Littlefry
05-22-08, 3:35 pm
thanks small although ive been looking at Dc training now to and really need to make a solid decision on what to use

T o m m Y
05-22-08, 3:39 pm
thanks small although ive been looking at Dc training now to and really need to make a solid decision on what to use

Westside =)

Littlefry
05-22-08, 5:44 pm
we shall see

rob_in_korea
05-23-08, 6:55 am
Outstanding Arm workout littlefry. I am looking forward to your new routine.

-Rob

Chetz
05-23-08, 7:34 am
Hows it going there Littlefry, this training session looks pretty good man, I've noticed your strength increases, Keep it up bro!

In terms of mass and size is this routine doing the job?

keep it up!

Littlefry
05-26-08, 1:10 am
Well chetz that previous OVT 5x5 routine that I just finished went ok. My strenght was constantly increasing over the 4 week period, as well as mass gain was apparent. The only down side is I think my body could only take this routine for 4 weeks as compared to the full 8 week cycle, it really hammers you hard after the second week, so I think the 8 week cycle would be rather taxing on the body but iam sure it would spurt new growth. Any who here is my shoudler workout from friday

Seated Barbell Press for 4 sets of 8 reps at 170 pounds
Dumbell Side Laterals for 3 sets of 8 reps at 30 pounds
Forward Dumbell Raises for 3 sets of 8 reps at 45 pounds
Barbell Shrugs for 3 sets of 8 reps at 275 pounds

Littlefry
05-26-08, 1:16 am
Here is my chest and back workout from today and let me say this is the first time I felt liek puking in a long time and not even my leg days make me want to puke, so this was indeed a good session all ym numbers were new PR for the amount of reps I did so I was very pleased, when I throw in m-stak again coming up I know I can increase this numbers by atleast 15 more pounds on most of the compound exercises. Also Iam still looking for a routine I looked at DC but most people knowledgable about DC that I asked said to wait a year then hit it hard, so Iam still looking for a solid bulking program so let me know what else is out there, aim always intrested in experimenting

Chest:
Incline Barbell Bench for 4 sets of 8 reps at 230 pounds
Flat Barbell Bench for 4 sets of 8 reps at 250 pounds
Flat Dumbell Fly's for 3 sets of 8 reps at 60 pounds (per dumbell)

Back:
Seated Pulldowns for 3 sets of 8 reps at 185 pounds
Bent-Over Dumbell rows for 3 sets of 8 reps at 90 pounds
Bent-Over Barbell rows for 3 sets of 8 reps at 205 pounds

Littlefry
05-26-08, 9:05 pm
Here is my leg day from today, iam kinda hungry so iam feeling some PB&J sandwichs, you gotta love the bulking foods, anyways here is todays leg workout, plus iam still looking at a new program so suggestions are still welcome.

Legs:
Barbell Squat 4 sets of 8 reps at 385 pounds
Leg Extensions 4 sets of 8 reps at 160 pounds
Leg Curls 3 sets of 8 reps at 100 pounds
Seated Calf Raises 3 sets of 12 reps at 90 pounds

T o m m Y
05-26-08, 9:18 pm
Here is my leg day from today, iam kinda hungry so iam feeling some PB&J sandwichs, you gotta love the bulking foods, anyways here is todays leg workout, plus iam still looking at a new program so suggestions are still welcome.

Legs:
Barbell Squat 4 sets of 8 reps at 385 pounds
Leg Extensions 4 sets of 8 reps at 160 pounds
Leg Curls 3 sets of 8 reps at 100 pounds
Seated Calf Raises 3 sets of 12 reps at 90 pounds

damn brotha thats some strong squating..

Littlefry
05-26-08, 11:19 pm
thanks small squatting is my favorite exercise

Chetz
05-27-08, 4:28 am
Yo dude you doing well man, You've actually inspired me to start the OVT training, I start today. Looking forward to it and going to be trying my best.

Littlefry
05-28-08, 3:11 pm
thanks chetz, let me tell you it is taxing on your body I would suggest to run it for 4 weeks first then take a week break and decide if you want to run the second 4 week cycle. It added some mass to my frame, I noticed it filled out my chest more then any other program

js71474
05-28-08, 3:27 pm
Good work Littlefry and putting up some good numbers. Your quads aint no littlefries squatting those numbers. I'll be checking in. Keep up the good work!

Littlefry
05-28-08, 8:03 pm
Thanks JS, here is my arm workout from today had a solid pump going by the end, so far for my new routine I've been looking into westside III, but I dont know if it will be benifical at my level of training, and I dont want to use another 5x5 program until winter hits, so iam kidna at a delima and need to decide by next week my new bulking program, any help on whats out there would be appreciated fellow animals



Biceps

Barbell Curls 4 sets of 8 reps at 125 pounds
Preacher Curls 3 sets of 8 reps at 85 pounds
Dumbbell Curls 3 sets of 8 reps at 55 pounds

Triceps

Skullcrushers 4 sets of 8 reps at 85 pounds
Close Grip Bench 3 sets of 8 reps at 185 pounds
Cable Pressdowns 3 sets of 8 reps at 140 pounds

T o m m Y
05-28-08, 8:05 pm
Thanks JS, here is my arm workout from today had a solid pump going by the end, so far for my new routine I've been looking into westside III, but I dont know if it will be benifical at my level of training, and I dont want to use another 5x5 program until winter hits, so iam kidna at a delima and need to decide by next week my new bulking program, any help on whats out there would be appreciated fellow animals



Biceps

Barbell Curls 4 sets of 8 reps at 125 pounds
Preacher Curls 3 sets of 8 reps at 85 pounds
Dumbbell Curls 3 sets of 8 reps at 55 pounds

Triceps

Skullcrushers 4 sets of 8 reps at 85 pounds
Close Grip Bench 3 sets of 8 reps at 185 pounds
Cable Pressdowns 3 sets of 8 reps at 140 pounds

why dont you think WSB is for you??

Littlefry
05-28-08, 8:11 pm
from what ive seen its mroe so for beginners, and although I admitt I used to be 6ft 150 pounds and a skinny bastard when I started I feel that I have moved on greatly since then, I guess if I used WSIII that I could make some good gains ill have to read upo more on it though.

rob_in_korea
05-29-08, 1:05 am
Great work littlefry. I can't really help you on a specific bulking program but the method I used to take me from 130lbs to almost 220lbs is just constantly switch up your routine (which I know you are already doing) but one week I'll stick with reps in the 10-15 range, the next week 8-12 range and the following week 5-8 range. Almost every week I'll also change the exercises completely and/or the order in which they are done.

-Rob

Littlefry
05-29-08, 1:48 pm
Thanks rob, I think that I will be going with Westside III, but I will add in a lower repitition day instead of the other lower day they have implemented which is more so for jump training which I have no need currently to train, mabey back when I was in high school and playing basketball and volleyball but not now. I'll put up my WSIII routine later for you guys to view and check out

Littlefry
05-31-08, 3:08 pm
Here is my shoulder day from friday, it went rather well I keep the wieghts heavy but the exercises basic. Anyways I'll be starting my new program tommorow so you guys will get to see what I came up with Ill run the new program for apprx. 6-8 weeks then judge if I want to run it loger or switch it up again.


Seated Barbell Press for 4 sets of 8 reps at 170 pounds
Dumbell Side Laterals for 3 sets of 8 reps at 30 pounds
Forward Dumbell Raises for 3 sets of 8 reps at 45 pounds
Barbell Shrugs for 3 sets of 8 reps at 275 pounds

js71474
05-31-08, 4:50 pm
Here is my shoulder day from friday, it went rather well I keep the wieghts heavy but the exercises basic. Anyways I'll be starting my new program tommorow so you guys will get to see what I came up with Ill run the new program for apprx. 6-8 weeks then judge if I want to run it loger or switch it up again.


Seated Barbell Press for 4 sets of 8 reps at 170 pounds
Dumbell Side Laterals for 3 sets of 8 reps at 30 pounds
Forward Dumbell Raises for 3 sets of 8 reps at 45 pounds
Barbell Shrugs for 3 sets of 8 reps at 275 pounds

Good numbers and volume looking good too. I'll be checking back for the new routine!

Littlefry
05-31-08, 9:39 pm
thew new routine is a modified westside routine that I created it has me working with a max effort upper and lower body days, and repitition upper and lower body days we will see how well it works

Pizzalamp
06-01-08, 11:34 am
Here is my shoulder day from friday, it went rather well I keep the wieghts heavy but the exercises basic. Anyways I'll be starting my new program tommorow so you guys will get to see what I came up with Ill run the new program for apprx. 6-8 weeks then judge if I want to run it loger or switch it up again.


Seated Barbell Press for 4 sets of 8 reps at 170 pounds
Dumbell Side Laterals for 3 sets of 8 reps at 30 pounds
Forward Dumbell Raises for 3 sets of 8 reps at 45 pounds
Barbell Shrugs for 3 sets of 8 reps at 275 pounds

heavy and basic littefry...i look forward to reading about your new program...good work

Littlefry
06-01-08, 10:44 pm
Here is my new program it is a modified westside barbell for skinny bastrards by joe defranco, although iam no longer a skinny bastard from what ive read this program is good to use for anyone looking to switch up routine to more full bodied. Anyways I added in a Lower body Repitition day instead of a jump training day because I feel like i have no need in my training to encorprate jump training anyways here is the program I developed

Sunday – Max-Effort Upper Body

Max-Effort Exercise
Incline barbell bench press Work up to a max of 3-5 reps

Supplemental Exercise
Flat DB bench press 2 sets of 15 reps

Horizontal pulling / Rear delt superset
DB rows 3 sets of 8 reps
Rear Delt Flyes 3 sets of 8 reps

Traps
Barbell shrugs 3 sets of 8 reps

Elbow flexor exercise
Barbell curls 3 sets of 8 reps


Monday – Repetition Lower Body

Repetition Exercise –
Barbell Squats 4 sets of 12-15 reps

Quad Superset
Leg Press 2 sets 12-15 reps
Leg Extension 2 sets 12-15 reps

Calves High Repetition
Seated Calve Raises 3 sets of 15-20 reps

Weighted Abdominals
Cable Crunches 4 sets 10-15 reps
Weighted Decline Sit-ups 4 sets of 10-15 reps


Wednesday – Repetition Upper Body

Repetition Exercise
Incline DB bench press 4 sets of 12-15 reps

Vertical pulling / Rear delt superset.
Lat pulldowns 3 sets of 8-12 reps
Upright Rows 3 sets of 8-12 reps

Medial delts
Barbell military press 4 sets of 8-12 reps

Traps / Arms superset
DB shrugs 3 sets of 8-10 reps
Skullcrushers 3 sets of 8-10 reps


Friday– Max-Effort Lower Body

MAX-EFFORT LIFT
Barbell Squats - Work up to a max reps of 3-5

UNILATERAL MOVEMENT
Walking lunges 3 sets of 6-12 reps

HAMSTRING / POSTERIOR CHAIN MOVEMENT
Leg Curls 3 sets of 8-12 reps

Ground-based, high-rep abdominal circuit – Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.

Littlefry
06-01-08, 10:49 pm
Here was my max effort upper body workout from today, and I have to say it went better then expected. Iam so used to working 1 or 2 bodyparts per workout session, and a more fullbody type of workout like this one felt great for a change. I think I will enjoy the 8 weeks on this program


Sunday – Max-Effort Upper Body

Max-Effort Exercise
Incline barbell bench press Work up to a max of 3-5 reps
12 reps x bar
12 reps x 145
10 reps x 185
8 reps x 205
8 reps x 225
8 reps x 235
5 reps x 250


Supplemental Exercise
Flat DB bench press 2 sets of 15 reps
15 reps x 75
15 reps x 75

Horizontal pulling / Rear delt superset
DB rows 3 sets of 8 reps
Rear Delt Flyes 3 sets of 8 reps

8 Reps x 75/ 8 reps x 40
8 Reps x 75/ 8 reps x 40
8 Reps x 75/ 8 reps x 40

Traps
Barbell shrugs 3 sets of 8 reps
8 reps x 275
8 reps x 275
8 reps x 275

Elbow flexor exercise
Barbell curls 3 sets of 8 reps

8 reps x 120
8 reps x 120
8 reps x 120

*all weight is in pounds*

Matt Dickerson
06-02-08, 9:00 pm
Subbed for sure. I am anxious to see how this works for you. Get er Done!

rob_in_korea
06-02-08, 9:49 pm
Your new program looks great littlefry. It looks like you had an outstanding workout.

-Rob

Littlefry
06-02-08, 11:18 pm
Today was Lower repitition day and I have to say it was a change from my normal leg day which is much heigher wieghts and lower reps, but I think change will do my body good, I cant wait for my next to workotus to see hwo a full week of this new program goes.



Monday – Repetition Lower Body

Repetition Exercise –
Barbell Squats 3 sets of 12-15 reps
12 reps x 315
12 reps x 315
12 reps x 315

Quad Superset
Leg Press 2 sets 12 reps
Leg Extension 2 sets 12 reps
12 reps x 405/ 12 reps x 140
12 reps x 405/ 12 reps x 140
12 reps x 405/ 12 reps x 140

Calves High Repetition
Seated Calve Raises 3 sets of 15 reps
12 reps x 90
12 reps x 90
12 reps x 90

Weighted Abdominals
Cable Crunches 4 sets 15 reps
Weighted Decline Sit-ups 4 sets of 15 reps

Littlefry

Pizzalamp
06-02-08, 11:24 pm
damn good job

pmug0000
06-03-08, 12:13 am
Great workouts Littlefry. 315 for reps is impressive! I hope the new program works for you.

Littlefry
06-03-08, 1:08 am
I think hitting the new program will workout great for me, this upcoming leg max effort day i plan on going for 415 for 4-5 reps

js71474
06-03-08, 9:19 am
Damn good workouts on the new plan! Looks like you are having fun with it. I look forward to seeing the leg punishment! Keep up the good work.

Littlefry
06-03-08, 1:23 pm
thanks js

Littlefry
06-04-08, 6:11 pm
Well today was Repetition upper body and it went rather well, I think i might only run this program for 3-4 more weeks, then Iam going to move onto Bill Stars Intermediate 5x5 for 8 weeks, that way come winter I can move on to Bill Stars Advance 5x5 for 12 weeks and really add some solid mass. This current program is ok but I know how my body responds to training and I feel that this is more of a athlete conditioning program therefore in 3-4 weeks I will be doing Bill Stars 5x5 Intermediate to add 10-12 pounds to my frame by september maybe even more.

Wednesday – Repetition Upper Body

Repetition Exercise
Incline DB bench press 4 sets of 12 reps
12 reps x 60
12 reps x 70
12 reps x 70
12 reps x 70

Vertical pulling / Rear delt superset.
Lat pulldowns 3 sets of 12 reps
Upright Rows 3 sets of 12 reps
12 reps x 140/ 12 reps x 95
12 reps x 140/ 12 reps x 95
12 reps x 140/ 12 reps x 95

Medial delts
Barbell military press 3 sets of 12 reps
12 reps x 135
12 reps x 135
12 reps x 135

Traps / Arms superset
DB shrugs 3 sets of 12 reps
Skullcrushers 3 sets of 12 reps
12 reps x 75 (per db)/ 12 reps x 65
12 reps x 75 (per db)/ 12 reps x 65
12 reps x 75 (per db)/ 12 reps x 65

js71474
06-05-08, 11:01 am
Well today was Repetition upper body and it went rather well, I think i might only run this program for 3-4 more weeks, then Iam going to move onto Bill Stars Intermediate 5x5 for 8 weeks, that way come winter I can move on to Bill Stars Advance 5x5 for 12 weeks and really add some solid mass. This current program is ok but I know how my body responds to training and I feel that this is more of a athlete conditioning program therefore in 3-4 weeks I will be doing Bill Stars 5x5 Intermediate to add 10-12 pounds to my frame by september maybe even more.

Wednesday – Repetition Upper Body

Repetition Exercise
Incline DB bench press 4 sets of 12 reps
12 reps x 60
12 reps x 70
12 reps x 70
12 reps x 70

Vertical pulling / Rear delt superset.
Lat pulldowns 3 sets of 12 reps
Upright Rows 3 sets of 12 reps
12 reps x 140/ 12 reps x 95
12 reps x 140/ 12 reps x 95
12 reps x 140/ 12 reps x 95

Medial delts
Barbell military press 3 sets of 12 reps
12 reps x 135
12 reps x 135
12 reps x 135

Traps / Arms superset
DB shrugs 3 sets of 12 reps
Skullcrushers 3 sets of 12 reps
12 reps x 75 (per db)/ 12 reps x 65
12 reps x 75 (per db)/ 12 reps x 65
12 reps x 75 (per db)/ 12 reps x 65

Loving all the supersets, keeping the intensity peaked. Keep pushin bro!

Littlefry
06-05-08, 3:44 pm
In 2 weeks I decided that I will infact move to bill stars 5x5, I feel that these supersets are good but I find as stated before my body grows in the lower rep + heigh weight scheme, so in 2 weeks it will be 5x5 intermediate for a full cycle followed by a 6-8 week break then 5x5 advanced full cycle

rob_in_korea
06-06-08, 5:41 am
Outstanding workouts littlefry. Keep up the great work.

-Rob

Pizzalamp
06-07-08, 9:00 pm
nice job bro!!

Littlefry
06-08-08, 6:31 pm
here was fridays workout I decided to do back. here is my workout pretty good pump at the end.

Back

Deadlifts
12 reps x 135
12 reps x 180
10 reps x 225
8 reps x 245
8 reps x 245

Lat Pull-downs
5 reps x 110
5 reps x 135
5 reps x 160
5 reps x 160
5 reps x 160

Bent over Barbell Rows
5 reps x 135
5 reps x 180
5 reps x 205
5 reps x 205
5 reps x 205

Littlefry
06-08-08, 6:36 pm
Here is my chest/bi's workout from an hour ago. Im kinda taking things easy this week in order to prepare for Bill Stars 5x5 which I will be starting next week, along with the program iam purchasing a new stack in order to add around 10-12 pounds during the 8 week or so cycle of 5x5.

Chest

Incline Barbell Bench
12 reps x 135
10 reps x 205
8 reps x 225
6 reps x 240
6 reps x 240

Flat Barbell Bench
12 reps x 135
10 reps x 205
8 reps x 225
8 reps x 225

Flat Dumbell Fly's
8 reps x 55's
8 reps x 55's
8 reps x 55's

Bi's

Barbell Curls
8 reps x 115
8 reps x 115
8 reps x 115

Standing Dumbell Curls
12 reps x 55's
12 reps x 55's
12 reps x 55's

Inlcine Curls
failure x 30's

Littlefry

js71474
06-09-08, 9:30 am
Good sessions bro! Moving alot of weight, looking good. Keep us posted on the new stack, interested in the results. Hope all is well!

Littlefry
06-12-08, 6:51 pm
Sorry all I missed posting a couple workouts, but tommorrow is when I start the 5x5 so iam pumped to run 5x5 for 10-12 weeks and game some serious size

Littlefry
06-13-08, 3:57 pm
Here is my new workout routine. It is Bill Stars Intermediate 5x5 program, the link is here for more information on the program and some of the ideas behind it http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
Anyways here is the program outline, iam sticking to it 100% and not f**king with it like the article suggests.


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

Littlefry
06-13-08, 4:01 pm
Today was Friday and my first session of 5x5 Intermedaite, and I have to say I love hitting the gym jsut bustin out big compound movement with some heavy ass weight. The wieght used for today is a little under my max for 5 reps in order to not platue so fast that way I can get the full 10-12 weeks like the program suggests. Anyways here is my workout from today


Friday:

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

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

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

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

Littlefry
06-14-08, 12:46 am
After some thought I might throw some calves in here every now and then since they neverwant to seem to grow I cant neglect them all together.

Littlefry
06-15-08, 11:59 pm
Well todays workout went great. Started with squats and finished strong with 2 sets of 385. Then onto Incline Barbell which for some reason to me is easier the flat bench I dont know why just my body repsonds better to the angles and such. I started light on deads since the last time I was doing them I injured my back somewhat so i figured I'd start at a reasonable weight and work my way up to 285 over time.


Sunday:

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

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

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

Assistance: 3 sets of sit-ups

pmug0000
06-16-08, 12:14 am
Nice workouts Littlefry. I'm sure you'll get some solid results with the new program. You're putting up great numbers all around.

Littlefry
06-16-08, 1:42 am
yea, there ok for now I want to get them higher before I go back to a traditional bodybuilding type of split that way I have more weight to move around for more reps, my goals would be flat bench: 275 x 6 reps, squat: 425 x 6 reps, deadlift 315 x 6 reps

js71474
06-16-08, 9:52 am
The way you are moving weight you will hit your gaols in no time bro! Nice sessions, I know you are feeling them afterwards, keep it up! Try this calf work, I just started using it, and it's short, sweet, and hell on the calves : http://forum.animalpak.com/showthread.php?t=17824

rob_in_korea
06-16-08, 9:33 pm
Impressive workouts littlefry. You continue to throw up some great numbers.

-Rob

Littlefry
06-16-08, 9:39 pm
thanks js for that calve workout ill definitly try it sometime tonite I have some core work to do , which will involve my whole core: rectus abdomins, external obliques, internal obliques, and my back spinalis muscle, many people neglect the back region of the core but it plays a huge role in most compound movements

js71474
06-17-08, 9:16 am
thanks js for that calve workout ill definitly try it sometime tonite I have some core work to do , which will involve my whole core: rectus abdomins, external obliques, internal obliques, and my back spinalis muscle, many people neglect the back region of the core but it plays a huge role in most compound movements

100% agree with that! Looking forward to see how you hit that are and good luck!

Littlefry
06-17-08, 3:50 pm
Well todays workout was awsome, the pump I had at the end in my legs, chest, and back was amazing. Ive never experienced what I would call a "Full-Body" pump like that and it felt great. Every lift was increased by 5 pounds so I cannot complain about that. Although at the end for the assistance lifts by nuber where a little lower than usual, I expected this since Iam doing so much pushing and pulling which indirectly stimulated the biceps, biceps brachii, and all three tricep heads. I cannot wait for friday to come. Right now iam off to have some steak with noodles and brochili stir-fry.

Tuesday:

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
385 x 5 reps
390 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
230 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
175 x 5 reps
195 x 5 reps
200 x 3 reps
175 x 8 reps

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

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

Littlefry

js71474
06-17-08, 4:38 pm
I'm worn out just reading that, haha. Nice work littlefry! You really pounded it today. You know you have done it well if you can feel that pump. 390 on squats is killer bro! Keep up the good work! Go hard brother, go hard.....

Littlefry
06-17-08, 4:58 pm
thanks bro same goes for you, train hard to get big

Littlefry
06-20-08, 3:00 pm
Well back into the gym today to throw around some iron. All in all a good day, all my 5x5 on my last ramping set to max did increase by 2.5% so no complaints on that end. Did some core work at the end of today, as well as a little bit of calves since this program neglects them and I cant otherwise my quads will be "huge" and I'll have little stick calves.

Friday:

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
395 x 5 reps

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

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

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

Littlefry

pmug0000
06-20-08, 10:18 pm
Looking good Littlefry. Glad to hear that the program has started to work already - by the end you should have some great results.

Pizzalamp
06-21-08, 12:55 am
awesome job bro...and ending w/ the weighted situps had to be hard

Littlefry
06-21-08, 1:46 am
my core really feels it throughout this workout routine but i guess the squatting 3x a week and engaging my core for 5x5 every workout all helps

js71474
06-21-08, 4:08 pm
Damn bro way to go. You pushed alot of weight. The progression on this new routine is payin off, can't wait to see how much more you get!

T o m m Y
06-21-08, 4:19 pm
Well back into the gym today to throw around some iron. All in all a good day, all my 5x5 on my last ramping set to max did increase by 2.5% so no complaints on that end. Did some core work at the end of today, as well as a little bit of calves since this program neglects them and I cant otherwise my quads will be "huge" and I'll have little stick calves.

Friday:

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
395 x 5 reps

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

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

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

Littlefry


Good Work!

Littlefry
06-22-08, 9:01 pm
Well good lifting session today all the lifts went up by 2.5% again. If i keep consistantly progressing with 2.5% every week I should be able to reach my goals in no time, then by winter I will take a 4-5 week deload and hit advanced 5x5 for 12 weeks or so. Also I added in some extra core work today, as usaul I will try to add in some core work here and there to keep the core strong and stabilized.


Sunday:

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

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

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

Assistance: 3 sets of sit-ups

Littlefry

Pizzalamp
06-22-08, 10:23 pm
good job littlefry...i agree the gradual progress is the best...slow and steady

rob_in_korea
06-23-08, 6:55 am
Awesome workouts littlefry. You have made some outstanding progress.
Stay strong....

-Rob

js71474
06-23-08, 9:02 am
You have made great progress bro, and you are only getting better. Great workouts, and looking forward to seeing the gradual progress continue!

Littlefry
06-24-08, 3:21 pm
Well today was a great day in the gym. Every lift went up by 2.5% again today, I think I will probably keep making these increases every week for awhile which is great. I might do some core work tommorrow depending on how tired Im, since tonite I work a night shift. Well off to eat, later bro's.


Tuesday:

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
390 x 5 reps
395 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
230 x 5 reps
235 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
175 x 5 reps
200 x 5 reps
205 x 3 reps
175 x 8 reps

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

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

Littlefry

js71474
06-25-08, 9:15 am
Nice progression and look at those 395 squats!!!!! Leaving me in the dust haha! Pulling and moving some weight bro, nice!

Littlefry
06-25-08, 2:13 pm
thx js I will be happy once my squats reach that 420-425 mark, thats my current goal and I'll be DAMNED if I dont reach it.

js71474
06-25-08, 2:58 pm
thx js I will be happy once my squats reach that 420-425 mark, thats my current goal and I'll be DAMNED if I dont reach it.
You will def, reach that goal and soon! Then it will be on to 450!

Littlefry
06-25-08, 6:18 pm
then Ill mabey ill start using a belt and knee wraps!

Littlefry
06-29-08, 11:37 pm
Here is my workout from friday that I missed posting, Ill have todays workout up in a little for now here is fridays

Friday:

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
395 x 5 reps

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

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

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

Littlefry

Littlefry
06-30-08, 12:03 am
Here is my workout from today. It went great, consider I was a bit hungover, but its not something that happens to often so I figured Ive work hard for the past 4 weeks time for a little fun. Anyways numbers went up on everything as usual, so no complaints there. At the end I threw in a set of calve raises to get some blood to rush to them and stimulate them hard, and they where quivering when I was done, as well as my quads.


Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again
225x 5 reps
315 x 5 reps
355 x 5 reps
395 x 5 reps

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

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

Assistance: 3 sets of sit-ups

Littlefry

js71474
06-30-08, 9:02 am
Doing some work in here littlefry! Nice sessions bro, weights are coming up all over!

Littlefry
07-02-08, 3:31 pm
Here is my workout from tuesday, it went damn good. Increases on every top set of 3 and increases on both assistance lifts, so all in all a very good workout, change that a DAMN good workout. Will hit abs a little today at home, other than that have a good one bro's.


Tuesday:

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
395 x 5 reps
400 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
235 x 5 reps
240 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
175 x 5 reps
205 x 5 reps
210 x 3 reps
175 x 8 reps

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

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

Littlefry

T o m m Y
07-02-08, 3:41 pm
Here is my workout from tuesday, it went damn good. Increases on every top set of 3 and increases on both assistance lifts, so all in all a very good workout, change that a DAMN good workout. Will hit abs a little today at home, other than that have a good one bro's.


Tuesday:

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
395 x 5 reps
400 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
235 x 5 reps
240 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
175 x 5 reps
205 x 5 reps
210 x 3 reps
175 x 8 reps

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

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

Littlefry


strong fn session man!!

Littlefry
07-02-08, 7:53 pm
thanks small ive been hittin it hard lately

Pizzalamp
07-02-08, 9:23 pm
i agree w/ ya...damn good workout

js71474
07-03-08, 2:53 pm
You really killed it with that session bro, and I saw that 400 squat, great job bro!!!!

Littlefry
07-07-08, 1:19 pm
Here is my workout from friday that i missed posting up. It went good numbers are still climbing and I defintely notice a change in my chest and leg mass.

Friday:

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
400 x 5 reps

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

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

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

Littlefry

Littlefry
07-07-08, 1:21 pm
Well I had to hit the gym this morning instead of sunday, since they switched to there summer hours its closed a 4pm on sunday and I worked until 4pm this sunday so I had to head into the gym early this morning and hammer through the workout I missed yestrerday. Anyways up 5 pounds on each exercises for top set of 5 reps, so I cannot complain about anything steady gains in both size and strenght, man I love 5x5 and the basic oldschool lifts.

Sunday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again
225x 5 reps
315 x 5 reps
355 x 5 reps
400 x 5 reps

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

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

Assistance: 3 sets of sit-ups

Littlefry

pmug0000
07-07-08, 1:33 pm
You're putting up some huge numbers Littlefry and progressing from week to week, awesome job!

mcbeast
07-07-08, 1:36 pm
Hey littlefry,with those numbers i dont think your so little..

Good work.

js71474
07-07-08, 2:03 pm
Little no more! Great job bro, you keep on breaking numbers daily. Nice work!

Littlefry
07-08-08, 5:01 pm
Thanks guys I'll have my workout from tommorrow posted as soon as I finish, I had to change it from today to tommorrow and will most likely be running a monday-wednesday-friday scheme now.

js71474
07-08-08, 5:02 pm
Looking forward to it bro!

T o m m Y
07-08-08, 5:21 pm
awsome fn job dude!!

Littlefry
07-10-08, 1:15 pm
Well yesterdays workout was great. As usual each exercise increased by 5 pounds, that mean 405 for squats aka 4 plates a side which made me feel good since only about 1/4 of the people in my gym squat and only like 3 other guys squat over 4 plates so it made me feel good.


Wednesday:

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
400 x 5 reps
405 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
240 x 5 reps
245 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
175 x 5 reps
210 x 5 reps
215 x 3 reps
175 x 8 reps

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

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

Littlefry

js71474
07-10-08, 2:05 pm
Strong bro! Love that 405 squat for reps, gotta say I'm a little jealous...lol. Good job L!

Pizzalamp
07-11-08, 9:25 pm
hell yeah...heavy heavy numbers...i love it

Littlefry
07-11-08, 10:09 pm
Well todays workout went great kept up all the triples on wednesday to top set of 5 reps for today so not complaints as usual. Thx for the comments pizza and js. Js dont worry hit the legs hard and you could definately squat 405, at first I never liked legs and never thought I woudl reach 405 for reps, but know legs are my favorite body part to workout and Iam always pushing them as hard as possible.


Friday:

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
405 x 5 reps

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

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

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

Littlefry

pmug0000
07-11-08, 10:19 pm
405x5...Damn! That's huge littlefry nice work!

Littlefry
07-12-08, 12:28 am
thanks I want to eb repping out 425x5 for the end of this 5x5 cycle and Ill be happy, then I'll start back up with it in the winter again and plow to 445-450 if I can

mcbeast
07-12-08, 12:31 am
You squats are amazing dude,keep it up!

js71474
07-12-08, 1:50 pm
405 for reps, amazing! Nice work as always bro! Keep it up you are progressing very well!!

Littlefry
07-14-08, 3:29 pm
Well today went well, I hit 255 for 5 solid reps on incline. I was only supposed to make the jump to 250 on incline but I messed up and did 255 instead, I noticed this when I checked my journey, but still pumped on the 255, next time I wont add weight to incline and do 255 again. Other than that solid workout, and 405 for 5 seemed easy as pie today.


Monday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again
225x 5 reps
315 x 5 reps
355 x 5 reps
405 x 5 reps

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

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

Assistance: 3 sets of sit-ups

Littlefry

js71474
07-15-08, 9:58 am
Nice bro! 410 next week!! Looking forward to it.

Littlefry
07-15-08, 1:41 pm
yea iam gonna hit it hard tommorrow for 410x3

Littlefry
07-16-08, 3:20 pm
Todays workout went great I hit 410 for 3 reps on my squats, as well as 250x3 on my bench and 220x3 on barbell rows, all which seemed easy as hell today. Just downed a protein shake about 20mins ago and now Iam about to go cook up a nice steak and baked potatoe. Have to get that protien and high carbs in while bulking.


Wednesday:

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
405 x 5 reps
410 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
250 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
175 x 5 reps
215 x 5 reps
220 x 3 reps
175 x 8 reps

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

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

Littlefry

js71474
07-16-08, 3:24 pm
Yea man way to go, you hit the 410!! Nice work with some heavy weight! Keep killing it Littlefry!

LittleMan55
07-16-08, 3:31 pm
heavy as squating bro! Thats always a plus so consider me in on this one now. The rest of that work out was great to...

pmug0000
07-16-08, 7:35 pm
Shit every time I look in here your numbers are up! Great work littlefry I know you're putting in a lot of effort and it's paying off for you.

Littlefry
07-17-08, 2:56 am
Thanks guys! The 410x3 felt great, it made me feel really powerful in the gym with a few looks here and there like "hell no this guy isnt going to do that" which made me feel proud to accomplish my goals and push harder and harder to reach them.

Littlefry
07-18-08, 3:12 pm
Todays workout went great as usual. I hit all all my 5 rep maxs for each lift which I must comment felt quite easy, at this rate I shoudl have a solid 4-5 weeks out of this program until my gains stop. Than I will deload for 3 weeks and figure out what I want to do from there.

Friday:

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
410 x 5 reps

Bench 5x5 - Ramping the weight to top set of 5
135 x 5 reps
155 x 5 reps
185 x 5 reps
210 x 5 reps
250 x 5 reps

Barbell Row 5x5 - Ramping the weight to top set of 5
135 x 5 reps
155 x 5 reps
175 x 5 reps
190 x 5 reps
220 x 5 reps

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

Littlefry

T o m m Y
07-18-08, 3:14 pm
Todays workout went great as usual. I hit all all my 5 rep maxs for each lift which I must comment felt quite easy, at this rate I shoudl have a solid 4-5 weeks out of this program until my gains stop. Than I will deload for 3 weeks and figure out what I want to do from there.

Friday:

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
410 x 5 reps

Bench 5x5 - Ramping the weight to top set of 5
135 x 5 reps
155 x 5 reps
185 x 5 reps
210 x 5 reps
250 x 5 reps

Barbell Row 5x5 - Ramping the weight to top set of 5
135 x 5 reps
155 x 5 reps
175 x 5 reps
190 x 5 reps
220 x 5 reps

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

Littlefry

Dude,your progression is just plain fn awsome man..

Great fn job man keep this shit up!!

Whats the bodyweight at theses days?

js71474
07-18-08, 3:21 pm
Weights are up again!!! Damn bro nice job! Keep it going.

Littlefry
07-18-08, 5:32 pm
I havent check my weight in like 4-5 weeks, I will check it at the end of this 5x5 cycle and let you know where it is sitting at, otherwise Id be checking it every week and I hate that. Now I limit checking my wieght every 4-5 weeks.

T o m m Y
07-18-08, 5:39 pm
I havent check my weight in like 4-5 weeks, I will check it at the end of this 5x5 cycle and let you know where it is sitting at, otherwise Id be checking it every week and I hate that. Now I limit checking my wieght every 4-5 weeks.

awsome...

whats the mirror telling ya,bigger?

Littlefry
07-18-08, 6:10 pm
Yea, the mirror is telling me bigger for sure. My quads are popping like mad now, and my chest has really filled out, As well as my width in my back and delts. When I do step on the scale I expect decent numbers.

Moe Hawk
07-21-08, 7:42 pm
Thanks for subbing to my journal. i'm totally subbed for this! Good luck on Madcow. I hope we both kick ass on it. Just one question. Are you supposed to train the deadlift heavy on Wednesday? And can you switch the order for when you do deads and squats on wednesday, starting with deadlifts instead of squats?

Littlefry
07-21-08, 10:51 pm
Well todays workout went awsome. Lifts still increased except for inlcine barbell bench, because last time I did it I increased by 10 pounds instead of 5 pounds due to a miscalculation on my part, but today I busted out 255 for 6 reps so next time I will definately move up in weight for incline barbell bench.

Moehawk to answer your question YES, you are supposed to train deadlifts heavy on wednesday. Train them the same way as everything else with this routine ramp up the weight for 4 sets to your top set of 5 reps, and also you should increase your deadlift in 2.5% incraments from weeks to week.

For the second part of your question switching up deads with squats, I would go with no for a couple reasons. First reason is that squats release the most HGH and Test to the body, therefor doing them at the beginning of each training session keeps you in a more anabolic state throughout your whole workout. Secondly deadlifts tend to hit the hamstrings, illacus, and psoas major muscle therefor your legs would be pre-fatigued before doing squats. So personally I would always do squats first, but Ill leave it up to you.


Monday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again
225x 5 reps
315 x 5 reps
355 x 5 reps
410 x 5 reps

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

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

Assistance: 3 sets of sit-ups

Littlefry

js71474
07-22-08, 8:58 am
Nice bro, hitting some heavy weights all around! Love all the hard work, keep it up!

Littlefry
07-22-08, 1:43 pm
thanks JS my deads seem to be getting easier and easier, I know I will be hitting 315x5 in no time with ease as long as I stick to the plan

js71474
07-22-08, 1:54 pm
thanks JS my deads seem to be getting easier and easier, I know I will be hitting 315x5 in no time with ease as long as I stick to the plan315 is just right around the corner for ya bro! I know you'll get it very soon, and the progress you have made is great. Looking forward to the 315!

Littlefry
07-22-08, 2:44 pm
Me to, I have probably 4-5 weeks left on bills stars 5x5 then iam going to take a month break from it and do some push/pull/legs, then back to bill stars for 10-12 weeks again.

Littlefry
07-23-08, 4:49 pm
Well today I had one of the best workouts on this program, scratch that probably the best workout I have ever had. I hit the gym with a vegance today and powered through all my sets with animal like intensity. First off with squats I ramped it ot 410 for 5 easy reps then came 415 and that seemed even easier, the samething happend with both bench and barbell rows. But barbell rows is where it really picked up for my 225 set of 3 reps, Three Days Grace - The Animal I Have Become came on over the gym sounds system, and that got me really pump and then I repped out 225 with ease, I wanted to do more but I know not to push myself over my limit. All in all the best workout in at least a year.


Wednesday:

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
410 x 5 reps
415 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
250 x 5 reps
255 x 3 reps
210 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
175 x 5 reps
220 x 5 reps
225 x 3 reps
175 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

T o m m Y
07-23-08, 4:53 pm
WOW...Great fn session man as always!!

Littlefry
07-23-08, 5:33 pm
Thanks small I cant get over how good of a workout it was.

T o m m Y
07-23-08, 7:08 pm
Thanks small I cant get over how good of a workout it was.

awsome brotha

i know you will keep this shit up!

Littlefry
07-23-08, 7:25 pm
Well iam off for now, I might hit abs tommorrow not sure my core is still so for an ab workout the other day. Tonight Iam going out for a friends b-day and iam gonna have a couple or more cold frosty brews, you only live once and this is like my cheat so later bro's

Moe Hawk
07-23-08, 7:34 pm
Holy shit bro! The weight your throwing around is unbelievable. 410 and 415 for squats! Respectable. 135 for barbell curls?! and 140 for skullcrushers! Actually everything is strong. I hope I get results like you'e getting from this program. Keep at it!

js71474
07-24-08, 9:04 am
Workout was amazing, you got some awesome numbers and just plain killed it AGAIN! Much respect to ya!! VERY NICE!

pmug0000
07-24-08, 11:18 am
You're getting stronger everyday Littlefry, those numbers are awesome! How does it feel to be a freak on squats?

Littlefry
07-24-08, 10:40 pm
Thanks for all the support all, I hope I was able to help you with your question from earlier moe, and Pmug I wont consider myself a freak on squats until I hit 455x5 on squats. Iam pumped for my workout tommorrow and Iam already thinking about it, is bodybuilding a way of life to me hell no its an addiction that I cannot kick.

js71474
07-24-08, 10:45 pm
is bodybuilding a way of life to me hell no its an addiction that I cannot kick.So true bro, so true! Keep on kickin ass Littlefry!

Littlefry
07-25-08, 12:06 am
Thanks JS iam about to go down a protein shake then head to bed in a little, Ive been helping my friend move shit into his new house all day today and iam wiped.

Littlefry
07-25-08, 4:37 pm
Well as usual brothers I had another killer workout today. All my exercises once again increased by 5 pounds for my top set of 5 reps. Just downed a protien shake and some peanutbutter, tonight I think my cheat meal is going to be about 20-25 hot wings to pack in some extra protien and calories with wings.


Friday:

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
415 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
225 x 5 reps
255 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
225 x 5 reps

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

Littlefry

js71474
07-26-08, 5:50 pm
Way to go man, weights are really coming up! Making nice progress, 415 on squats is very impressive! NICE JOB bro!

pmug0000
07-26-08, 5:54 pm
415x5 You are a beast! Way to keep the progress rolling.

Littlefry
07-27-08, 4:25 pm
Thanks guys. Iam looking foward tho hamming out some inlcine and deads tommorrow. Iam beginning to fall in love with deadlifts again, where as before not so much

Moe Hawk
07-27-08, 10:57 pm
Good stuff. You don't do triples anymore on friday or did you just switch things around? For instance you do triples on Monday just to shock your body?

Also, do you do cleans at all? And would you think cleaning and snatching on either a saturday or sunday compromises your recovery time during Starr's program? Thanks.

Edit: Aww, I should have read your journal more carefully. You've switched friday's workout to Wednesday's. K just ignore the top portion of this post.

Pizzalamp
07-27-08, 11:06 pm
Well as usual brothers I had another killer workout today. All my exercises once again increased by 5 pounds for my top set of 5 reps. Just downed a protien shake and some peanutbutter, tonight I think my cheat meal is going to be about 20-25 hot wings to pack in some extra protien and calories with wings.


Friday:

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
415 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
225 x 5 reps
255 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
225 x 5 reps

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

Littlefry
good job!!! and enjoy those wings!!! youve earned them!

Littlefry
07-27-08, 11:30 pm
Thanks pizza. Tommorrow Iam going to destory deads

js71474
07-28-08, 11:37 am
Thanks pizza. Tommorrow Iam going to destory deadsLooking forward to this!!!

LittleMan55
07-28-08, 11:41 am
Thanks pizza. Tommorrow Iam going to destory deads

hell yeah!

Littlefry
07-28-08, 10:48 pm
Well today was a decent day in the gym. I worked all day than hit the gym, it felt like I was a bit low on energy today but once I started into my workout it came to me and I pumped through it. Anyways I hit 265 for 6 reps today on incline bench which really made me happy. It feels like I have unlimited strenght on incline, I think I can probably reach around the 275 mark for 5 reps soon. For deads I hit 270 x 5 today for 5 easy reps, like I have said before Iam going to be slowly increasing my deads as to not push to hard and injure my lower back.

Monday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again
225x 5 reps
315 x 5 reps
355 x 5 reps
415 x 5 reps

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

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

Assistance: 3 sets of sit-ups

Littlefry

Littlefry

Moe Hawk
07-29-08, 4:06 am
Strong squats and incline pressing. Deads are solid too, especially after such heavy squatting.

js71474
07-29-08, 8:46 am
Another great day at the gym bro! Glad to hear the incline press is working well for you, huge mass builder. Nice approach to the deads, def don't want any injuries! Always working hard man, nice job!

Littlefry
07-29-08, 1:39 pm
Thanks moe and js. Its coming up and wednesday and you know that that means, time again to add 2.5% aka 5 pounds to all my exercises.

T o m m Y
07-29-08, 3:23 pm
hey bro looking stronger and stronger every workout brotha!!

great fn work dude!!

got a question..do you go ass to grass with your squats?

Littlefry
07-29-08, 5:25 pm
No I dont small, for many different reasons. The number one reason being I dont want to risk injury, so for every exercise it is usually 90 degrees such as bench, lat pull down etc... Also back in my high school days I played alot of basketball and volleyball, one of my ankles has been sprained numerous times, as well as one of my knees to. I find that if I only go to 90 degrees I dont agrivate my knee/ankle.

Littlefry
07-30-08, 5:04 pm
Well bro's what can I say that I havent said before, another great day at the gym today. For all exercises I once again set a PR for 3 reps. I was going to throw in some calves at the end but I had already reached 1hr working out and I dont like to go over that time limit, so tommorrow I might do a little core/calve workout. I did some posing in the mirror and I have definately put on some decent size. My chest looks fuller then before, as well my quads have just exploaded. Ill check my body weight on sept.1 no sooner. Till next time hit the iron hard.


Wednesday:

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
415 x 5 reps
420 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
225 x 5 reps
255 x 5 reps
260 x 3 reps
225 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
175 x 5 reps
225 x 5 reps
230 x 3 reps
175 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

js71474
07-30-08, 5:13 pm
Nice bro, great PR's! Like the 8 rep finishers on everything! Glad to hear you are seeing the results of the hard work you are doing, keep on growing bro!

shizz702
07-30-08, 5:16 pm
Wow I don't know how I've missed this journey but definitely will be following it from now on! Awesome work you are putting in here bro, and of course the program you are doing is great! Glad to see someone else here doing full body 3 times a week!

Littlefry
07-30-08, 6:28 pm
Thanks js and shizz. Yea to me shizz full body is now the way to go if I want to add strenght and size. On the other hand when Iam cutting which won't be for about 7 months then mabey ill go to a 5 day split, but right now Iam loving the full body.

shizz702
07-30-08, 6:30 pm
In my opinion you can gain much more strength doing full body, primarily consisting of compound movements, at least it has been that way through my experience.

Littlefry
07-30-08, 8:11 pm
Same for me shizz, and once you find something that works its best to stick with it.

Moe Hawk
07-30-08, 8:54 pm
Sweet session man. Strong as an ox. For your tricep extensions though, are they laying down or standing and are they done on an ez bar or straight bar?

Littlefry
07-31-08, 1:04 am
Moe for my tricep exercise is actually pushdowns since I found extension and skullcrushers to be to taxing after all the squatting, benching, and rowing. They get indirect hit 3x a week do barbell bench and personally I feel that if I cannot give 100% into an exercise why do it at all, therefore I opt for tricep pressdowns.

pmug0000
07-31-08, 1:44 am
Everything is looking good Littlefry those are some solid numbers. You're doing great with this program.

Littlefry
08-01-08, 6:16 pm
All in all an ok workout today. I had to sleep in later then usual since iam working a nightshift (8pm-4am) tonite at my job. Actually I just woke up from a 2hr nap, and aim going to eat something, chill out for a while, the head to work. Anyways aside from that all my 5RM where PR's today yet again. Iam currently putting together a push/pull/legs program which I will run for 4-5 weeks then jump right back into 5x5.


Friday:

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
420 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
225 x 5 reps
260 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
230 x 5 reps

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

Littlefry

shizz702
08-01-08, 6:20 pm
Damn good job bro! Impressive numbers!

LittleMan55
08-01-08, 6:38 pm
Great numbers for 5x5 work bro!

Littlefry
08-01-08, 7:07 pm
Thanks shizz, and bs55 like I said a little sluggish cause of my sleeping schedual today but still had a fairly decent workout. On a side note iam going to have to go to the gym on sunday instead of monday, since its a long weekend and my gym is closed monday.

js71474
08-01-08, 10:34 pm
More PR's and moving great numbers, so yeah I'd say you had a great workout bro!

Littlefry
08-03-08, 11:25 pm
Well today was a great day at them gym bro's new PRS for everything except incline bench. I was going to go for 265x5 on incline but my chest was sore from my last workout sicne I had to move mondays workout to sunday because my gym was closed monday for the holiday. Anyways 275x5 on dead lift was a breeze, Ill shoot for 285 next time. Right now iam about to order a large pizza and have a huge cheat meal, but I deserve it.

Monday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again
225x 5 reps
315 x 5 reps
355 x 5 reps
420 x 5 reps

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

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

Assistance: 3 sets of sit-ups

Littlefry

pmug0000
08-04-08, 12:19 am
Enjoy that pizza littlefry, with all the work your putting in and gains your making you've earned it.

LittleMan55
08-04-08, 7:18 am
More solid work bro! Hope you enjoyed your cheat meal...

js71474
08-04-08, 9:43 am
Another great day in the gym bro, hope the pizza was good!

Littlefry
08-04-08, 1:15 pm
Thanks guys and that pizza tasted great :)

Moe Hawk
08-05-08, 3:02 am
Nice workout and I really hoped you enjoyed that pizza lol. I should also start logging some of my cheat meals just to see who cheats the worst lol. Actually, pretty much the whole weekend consists of cheat meals for me.

Littlefry
08-05-08, 7:04 pm
Yea I usually have a couple cheat meals a week, but with my ecto frame I can handle it so I figure I might as well go to town. You either do something 100% or not at all thats how I see things.

Littlefry
08-07-08, 12:58 am
Well another solid workout session bro's. As per usual all my triples where new PR's, and I might add that they all felt easy, and I used a nice smooth controlled motion. The 265 on bench felt especially easy, I know that 275x5 is my goal and iam so close to acheiving it. Also I did some posing after my workout session in the locket room, I blasted out a side chest and boom, from before to after 5x5 my chest has exploded, it looked so thick and full from top to bottom which really pleased me since my chest is one of my weaker points aside from calves which Iam working on.

Wednesday:

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
420 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
225 x 5 reps
260 x 5 reps
265 x 3 reps
225 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
175 x 5 reps
230 x 5 reps
235 x 3 reps
175 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
08-07-08, 1:05 am
Damn all around solid work there bro! Good and heavy! I see you even hit some good weight on the higher rep range too and you seemed to curl 135 like it was nothing lol! Glad you are close to your goal on the bench press and also happy to hear you chest is developing well from this program. Goes to show that a well rounded strength training program like this with just a few compound lifts can produce excellent gains both in strength and mass.

Littlefry
08-07-08, 1:15 am
Thanks shizz Ill be using a more compound and full body routine when it comes time to deload and stray away for 5x5 for about 4 weeks, then back to 5x5 I go.

js71474
08-07-08, 8:10 am
Great workout bro! Glad to hear you are seeing progression, you should be seeing it as hard as you work!! Heavy hittin in here!

js71474
08-07-08, 11:31 am
Just wanted to say....Thanx for sharing all the links in here, I have a vacation coming up in September and when I return I am going to switch to something new and you have helped me tremendously with the links!

LittleMan55
08-07-08, 11:41 am
Your work out yesterday was great bro! Great to hear about the chest progress...

Littlefry
08-07-08, 1:00 pm
Thanks all, and I love putting the links in, it helps alot of people out if there intrested in a program they can read up adn decide for themselves if it is for them or not.

Littlefry
08-08-08, 6:35 pm
Well what can I say that I havent said before bro's, another solid workout session today. Once again all new PR's for 5 rep top set. My 265x5 on bench felt especially easy today and Iam very happy with that since flat barbell bench has always beem one of my weaker exercises, and Iam now that much closer to my goal of 275x5.

Friday:

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
225 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

pmug0000
08-08-08, 6:42 pm
You're stronger every time I look in here littlefry you're doing great!

shizz702
08-08-08, 8:46 pm
Doing great bro! This 5x5 is really going well for you! 275x5 is gonna be yours in no time! What's your goal for the squats and rows?

Littlefry
08-08-08, 9:36 pm
Thanks bros. Yea I know I will reach 275x5 on barbell in no time shizz. As for the other two goals haha I forgot what I set them to, but earlier in this thread I set them so I'll have to go back and take a look.

Moe Hawk
08-09-08, 2:47 am
Strong as usual. Your squats are still monstrous. Are they done Olympic style as in ATG or parallel? Do you wear belts and wraps?

Littlefry
08-09-08, 5:02 pm
There just done to parellel Moe, since my ankles cant take the ATG and I dont want to risk injury. Iam just at the point where Iam goign to go pick up some wraps, as for a belt probably not yet but I see it coming inot play down the road.

js71474
08-09-08, 6:15 pm
Another killer day bro! Making huge strides as always, keep it up!

Littlefry
08-14-08, 4:02 pm
I was away on holidays but still managed to get a workout in before I left here is mondays workout, only it was done on sunday

Monday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again
225x 5 reps
315 x 5 reps
355 x 5 reps
425 x 5 reps

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

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

Assistance: 3 sets of sit-ups

Littlefry

Littlefry
08-14-08, 4:07 pm
Here is my workout from yesterday, I just missed posting it up since I went to bed early last night. As usual new PR's for all 3RM which I cant complain. Every exercise for 3RM felt fairly easy although I did tweak my wirst a little on bench which left it feeling somewhat sore today.

Also I purchased a few supplements on my list for my next stack. My next stack will be
M-stak + Natural Sterol Complex. Iam looking forward to running this twice in the next 2 months and seeing my results from it. As a whole though my stack will consist of:

Animal Pak
Animal Nitro
Animal M-stak
Universal Natural Sterol Complex
Ultimate Nutriton Muscle Juice


Wednesday:

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
425 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
225 x 5 reps
265 x 5 reps
270 x 3 reps
225 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
175 x 5 reps
235 x 5 reps
240 x 3 reps
175 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

js71474
08-14-08, 5:32 pm
I love seeing you consistently hittin PR's, I know it's part of the training but putting it to use like you do is another story! Good, solid efforts are always going on in here! Nice work bro!

pmug0000
08-14-08, 6:09 pm
Damn littlefry your numbers are just shooting up, that's gotta be a great feeling. Good work!

shizz702
08-14-08, 7:10 pm
Good work as usual bro! You are so close to 275 on the bench!

Littlefry
08-15-08, 5:37 pm
Well another solid workout session todat bro's, once again new PR's for all 5RM. I added in some core work at the end of todays session. The core work invloved crunches, oblique twists, leg raises, hyper extensions and various other exercises.

Thanks for the input guys, JS when you decided to give 5x5 a go shoot me a pm, and I'll help you with setting up the numbers to get started. Also tonite is going to be a cheat night for me. Iam going to have a nice big steak, baked potatoe, and yellow beans for supper, then off with the boys to have a few, ok so like 10-12 beers but hey I feel if I put in the hard work cheating once in awhile is just fine.


Friday:

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
225 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
08-15-08, 5:45 pm
nice job!
very strong!

Littlefry
08-15-08, 5:49 pm
Thanks pizza

shizz702
08-15-08, 5:55 pm
Awesome session bro!

275x5 is yours!

Lol with these kind of numbers we're gonna have to start calling you bigfry! Nothing little about the weight your lifting!

js71474
08-15-08, 9:06 pm
Amazing work bro! Heavy weights and a whole lot of hard work, nice job! Thanks for the offer to help out with the 5x5, and I will hit you up, we had to move our vacation up a week so we will be going in 2 weeks so once we get back it will be 5x5 time, looking forward to it, and looking forward to some good gains. I'll be hittin you up in the next week, thanx bro!

Moe Hawk
08-16-08, 3:11 am
Awesome work brother! Glad to see that your finding consistent success with this program. Just one question: How often do you do weighted dips?

Littlefry
08-16-08, 3:42 pm
I do them every second week usually, I find my tricpes take a beating from benching 3x a week.

Littlefry
08-17-08, 8:55 pm
Here is my workout from today, I have to say as per usual it went rather well. I was really looking forward to deadlifts today for some odd reason and hammed them out. I hit 285x5 on deadlifts with ease, next time Ill shoot for 295.

Monday:

Squat 4x5 - First 3 sets same as moday, the 4 set is repeatying the 3rd set again
225x 5 reps
315 x 5 reps
355 x 5 reps
430 x 5 reps

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

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

Assistance: 3 sets of sit-ups

Littlefry

mcbeast
08-17-08, 8:57 pm
Bro your numbers are getting absolultely insane.How long have you been following this routine? Is there a specific template?

shizz702
08-17-08, 9:11 pm
Very nice bro!

Littlefry
08-17-08, 9:51 pm
Thanks bro's. Excessive there is a specific template, there is two versions however an intermediate and an advanced version. Right now iam running the intermediate version and Ive been running ir for around 12-13 weeks. Check it out here http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

js71474
08-18-08, 9:46 am
Great work as always bro!

Littlefry
08-19-08, 1:42 pm
Well bro's I decided to take this week off, then reset the program 4 weeks back a start up again as recommended. This only means that I will reset all my numbers 4 weeks back and build back up to my current 5RM's to surpass them. I will be adding in my new stack next week during the reset. The reset is recommended every 12-14weeks in order to not platue out and reach heavier weights without risking injury or platueing. I feel that this week off is is needed and that during the reset with my new stack + diet in place that I will surpass my goals and hope to ad 20-25 pounds ontop of my current goals.

js71474
08-19-08, 2:15 pm
Well bro's I decided to take this week off, then reset the program 4 weeks back a start up again as recommended. This only means that I will reset all my numbers 4 weeks back and build back up to my current 5RM's to surpass them. I will be adding in my new stack next week during the reset. The reset is recommended every 12-14weeks in order to not platue out and reach heavier weights without risking injury or platueing. I feel that this week off is is needed and that during the reset with my new stack + diet in place that I will surpass my goals and hope to ad 20-25 pounds ontop of my current goals.Have a great rest week bro! I have no doubt that you will surpass all your current weight, and progress will continue! You put in extremely hard work and I am looking forward to seeing all the old maxes being shattered! Enjoy the time off, you deserve it!

Littlefry
08-20-08, 6:03 pm
Well I went to the gym today to do some core, and very light bench, squat, and row. By very light I mean 135 pounds for 5 reps of 5 sets just to keep my muscle warm and ready for next week. I will have the reset numbers for the program by friday then start it up next tuesday to coincide with my school schedual.

shizz702
08-20-08, 6:23 pm
Right on bro, look foward to seeing you get your reset going. Just make sure the rest and diet is dialed in and you'll be good to go. As you know a good deload will help you climb back up and surpass your previous records!

Littlefry
08-24-08, 6:52 pm
Alright bro's my deload ends on tuesday, and thats when I start up with 5x5 intermediate again. I'm going to be running it friday/sunday/tuesday in accordance with university starting back up to work around my schedual. I will also be tapering the numbers down my 10-15% for 4 weeks and buidling back up. On a side note my stack of pak+m-stak+natural sterol complex will be ran twice withing an 8 week period, to really add some solid strenght and mass. I'll figure out the exact restart numbers tonite and psot them up here.

shizz702
08-24-08, 6:55 pm
Right on fry.

Looking foward to seeing you get started back up again. I wanna see you surpass your previous PR's once you build back up!

js71474
08-25-08, 9:04 am
Looking forward to seeing those numbers go through the roof!

Littlefry
08-25-08, 11:18 pm
Well bro's below are the numbers that I'm starting at tommorrow for ym second cycle of bill starrs intermediate 5x5. I will also be switching out incline barbell for seated military press, which your allowed to do in the program but you have to choose one. I feel that my shoulders could use a little extra work, and that since I ran my fisrt 12 week with incline that the second cycle would work a little better with military press in it on the light squat day. This give my chest a little extra rest, and we all know that rest equals growth.



Squat 5x5
415 x 5 reps

Bench 5x5
255 x 5 reps

Barbell Row 5x5
225 x 5 reps

Deadlift 5x5
270 X 5 reps

pmug0000
08-25-08, 11:26 pm
The plan sounds good littlefry I know you'll do great with it.

Moe Hawk
08-25-08, 11:39 pm
Good luck with the new cycle bro. Nice sub with the militaries. I've heard that incline pressing doesn't carryover that much to the flat bench which is why I opted for militaries. At least, that's what I've felt. Once again good luck with Starr's program.

T o m m Y
08-25-08, 11:45 pm
awsome bro goodluck!

hey man i was wondering what has your diet been like while on this program if you wouldnt mind posting it..

Littlefry
08-26-08, 12:47 am
Yea no problem small, its based on this although the numbers arent exact but i try to stick to comething along these lines. Ill be posting up my new diet tommorrow, as well as supplementation for my second cycle of 5x5

Meal 1:3 cups milk + 2 slices rye bread + 5 tbsp peanut butter or 4 whole eggs
Meal 2: Chicken + rice or potatoe
Meal 3: Protein shake - pre workout
Meal 4: protein shake + 1 cup oats - post workout
Meal 5: Steak/chicken/beef + rice or potatoe
Meal 6: 3 cups milk + 2 slices rye bread + 5 tbsp peanut butter

js71474
08-26-08, 8:15 am
Your starting numbers look great and the meal plan you posted looks good, good luck bro!!

Littlefry
08-26-08, 3:11 pm
Well brothers, today I hit the gym like a true animal ready to pump the iron and give it 110%. I walked into the gym and there was only 2 other people working out, and I thought to myself atleast there are deticated people in my gym, on guy was deadlifting, and I only see like 6 people in my gym hit deadlifts at all. Back to my workout though, it was intense and honestly I was so jacked up it felt like I was pushing up air. I blasted through all my sets with ease. I have decided that I will be doing Abs 3x a week before I go to the bed to keep my core strong and stable. Also below is my supplement regime

Animal Pak - with breakfast
2 scoops Muscle Juice + 2 caps natural sterol complex - 40mins pre workout
Animal M-stak - 20mins pre workout
2 scoops Muscle Juice + 2 caps natural sterol complex - 30mins post workout
10g Glutamine - before bed mixed with some gatorade

Thas it Iam keeping it fairly simple sup wise using the basics

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
415 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
225 x 5 reps
255 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
225 x 5 reps

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

Littlefry

Moe Hawk
08-26-08, 3:17 pm
Nice. Solid session. Glad to see that you're kicking ass!

js71474
08-26-08, 3:18 pm
Starting off with a bang L!! Nice work, supp stack looks good and the training looks great! Have to admit I'm jealous of the 415 squat!! Great work bro!!

Littlefry
08-26-08, 3:27 pm
Yea I'm happy with the 415, but I will be estatic when I reach 450 which is my new goal. Knee wraps are going to come in play soon.

Littlefry
08-28-08, 1:38 pm
Iam itching to hit the gym tommorrow for now I guess I'll just down a shake to help me out.

js71474
08-28-08, 2:25 pm
Iam itching to hit the gym tommorrow for now I guess I'll just down a shake to help me out.I know you are bro, just think how great it will be to hit it hard tomorrow!!

Pizzalamp
08-28-08, 2:28 pm
very solid session bro
very good!!

Littlefry
08-29-08, 3:39 pm
Well today was another solid day in the gym. I once again walk into a nearly empty gym with one person in the free weight section, and a couple old people using the machine. You have to love the lunch time training. Anyways the workout session was good beat all PR's from last week and the weights felt relativley light. My muscle seem fuller and harder after every session, and that has never happend to me on an m-stal cycle before so Iam contributing it to the natural sterol comlex. Anyways I work an 8pm-4am shift tonite so right now Iam off to catch some sleep.


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
420 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
260 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
230 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
08-29-08, 3:58 pm
Hell yea noice session bro! Good and heavy!

js71474
08-29-08, 8:53 pm
Very impressive bro! Heavy everywhere and still killing them PR's, NICE!!!

Moe Hawk
08-30-08, 1:56 am
Whoa! That's a damn good session there! Especially since you're on the night shift. Working nights for a week was hell for me haha. Anyways keep up the intense training.

pmug0000
08-30-08, 12:17 pm
Awesome workout littlefry! As usual your 3 major lifts are getting stronger and stronger, and I just noticed how heavy your barbell curls are, damn!

Littlefry
08-30-08, 3:15 pm
yea heavy barbell curls is what pretty much gave me biceps, that and heavy preacher curls for a nice peak.

Littlefry
09-01-08, 9:25 pm
Well here is my workout from yesterday, it was my light leg day and my first tiem doing military press in a while. Overall I thought my military press was goign to be a little weak but putting up 155 x 5 for my top set was good, my goal though will be to be hitting 185 x 5.

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
155 x 5 reps

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

Assistance: 3 sets of sit-ups

Littlefry

shizz702
09-01-08, 9:30 pm
Nice brotha, killing it as always!

Littlefry
09-02-08, 5:19 pm
Well today was another solid session in the gym. All new PRs for 5Rm where reached for Squat, Bench, and Row. I will probably do some abs tonite before I hit the sack. Iam starting up university tommorrow, so I'll try to be heading to bead around 11:30-12:00 which will give me aproximately 7-8hours of sleep a night, any more/less sleep makes me groggy and tired throughout the day.

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
420 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
260 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
230 x 5 reps

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

Littlefry

pmug0000
09-02-08, 5:41 pm
Great workout littlefry your top sets of 5 are all getting enormous!

Littlefry
09-02-08, 6:11 pm
Damn the squats took a toll on me today though still walking a little funny