davtown flies solo (Intermediate 5x5)

**davtown** · 08-06-2006, 09:15 AM

Alright folks, time for a "more traditional" workout. Due to personal and circumstantial reasons, I must leave my gym, which means I am now my own trainer. I have another week there, but on 8/14/06 I'll be on my own program. With my current program I have about 4-5 minutes of rest in my 65-75 minutes at the gym, so it's extremely difficult to log. I would always remember the workout and type it up when I got home, but I'm not always home after the gym.... and now I'm rambling

For those still with me, I am leaning towards Bill Starr's Intermediate 5x5, I really think that would be a great change of pace for me. I got into my new gym today to squat a bit and see where I'm at. Here's my workout.

Warm-up:
5 mins Stationary Bike [70% effort]

Leg Press
95x30

Squats
95x12
115x10
125x5
105x20 (faltered a little on rep 18, didn't count it)
115x12

Treadmill:
12 minutes [first 3 fast pace walk, next 6 ranging from 7mph - 9mph, next 3 cool-down]

Fun workout overall, finished with some stretching.

**davtown** · 08-06-2006, 09:22 AM

current photos here: Please submit after pictures

General Notes and Goals
-I am a stickler for form and pay a lot of attention to posture. If I feel I can get more reps but will have to start pushing from somewhere I don't want, resulting in injury, I will end the set (that is my personal definition of failure and I don't feel comfortable going past that)

-I want to get into great aerobic health simply for the obvious health benefits. I care about the inside of my body too

If there is anybody interested I will log my diet, I'll be glad to do it even if it helps just one person.

-I ordered Mark Rippetoe's Starting Strength and Dr. Franco Columbu's The Bodybuilder's Nutrition Book, I am excited to read these as I have read great reviews on both and I am always seeking new knowledge.

-For now I am just going to put on some muscle and take my goals one day at a time.... I do know that I want to be just a little big bigger.... and a little bit leaner....

What can I say, I've been bit by the iron bug

Time to get in the kitchen! See ya folks, thanks to anyone who reads this, feel free to post once in a while

MCconditioner · 08-08-2006, 01:48 AM

you've got the right attitude, all you need now is time

**davtown** · 08-08-2006, 05:56 AM

Quote:

Originally Posted by MCconditioner

you've got the right attitude, all you need now is time

Thanks MC

I'm excited to start this program.

**davtown** · 08-14-2006, 09:44 PM

8/14/06

Squat
65 x 5
75 x 5
90 x 5
100 x 5
115 x 5

Bench
65 x 5
85 x 5
105 x 5
115 x 5
125 x 5

Barbell Row
45 x 5
50 x 5
60 x 5
70 x 5
80 x 5

Weighted Hypers
10lbs x 8
25lbs x 5

Weighted Sit-Ups
25lbs x 10 (4 sets)

**davtown** · 08-16-2006, 05:24 PM

Wednesday 8-16-06

3 minutes high effort cardio to get the blood moving

Squats
60x5
75x5
85x5
90x5

Military Press
45x5
50x5
55x5
60x5

Deadlift
75x5
95x5
105x5
115x5

Decline Sit-Ups
3 sets of 30

Good workout, kept the weights to what the program says.

dton · 08-17-2006, 05:35 AM

Great work Dav, keep the stuff up. I'll be looking here in interest to see how your muscle gains go!

**Peaked_18** · 08-17-2006, 02:48 PM

I recommend a better "warm-up" than getting on the treamill or bike. That really doesn't do much for you warm-up wise. Mentally it is enough, but physically it isn't.

Try something like movement prep before your workout (for muscle elongation and a better physical warm-up).

**davtown** · 08-17-2006, 06:56 PM

Quote:

Originally Posted by Peaked_18

I recommend a better "warm-up" than getting on the treamill or bike. That really doesn't do much for you warm-up wise. Mentally it is enough, but physically it isn't.

Try something like movement prep before your workout (for muscle elongation and a better physical warm-up).

Thanks for the advice

By movement prep do you mean going through the motions of the exercise before I actually begin? I do that with squats.... just some bodyweight squats and stretching in the squat position before I start. Plus my first couple of sets are fairly light which get the muscles working without overloading them right away.

If you meant something else or have any specific tips I'd love to hear it, your advice is very much welcome. Thank you in advance.

Quote:

Originally Posted by dton

Great work Dav, keep the stuff up. I'll be looking here in interest to see how your muscle gains go!

Awesome, thank you.

**davtown** · 08-17-2006, 06:58 PM

I went on a night hike for a couple of hours last night, that was awesome exercise. During the hike, I had my 135lb friend hop on my back and I sprinted about 75 yards up a steep hill. That was definitely one of the most tiring things I've done, but very fun! The nice thing is, my legs aren't sore at all, I thought they would be fried.

Today is an off-day, I'll be back in the gym tomorrow.

**Peaked_18** · 08-17-2006, 08:46 PM

Quote:

Originally Posted by davtown

Thanks for the advice

By movement prep do you mean going through the motions of the exercise before I actually begin? I do that with squats.... just some bodyweight squats and stretching in the squat position before I start. Plus my first couple of sets are fairly light which get the muscles working without overloading them right away.

If you meant something else or have any specific tips I'd love to hear it, your advice is very much welcome. Thank you in advance.

If you got $20 to spare + shipping then get Core performance. It'll explain everything. If not, just read some articles by Eric Cressey and Mike Robertson.

Here is an explaination:

Quote:

Originally Posted by Alwyn Cosgrove

1. Mobility, Activation, and Movement Preparation (MAMP)

This is a term that essentially describes a "modern" warm-up. The point of a warm-up has been lost over the years. It is designed not to just get you warm, but to prepare you for the activity that is about to follow. Jogging on a treadmill for ten minutes is not getting the job done, although for psychological reasons we sometimes keep this type of activity in.

For a great starting point, Eric Cressey and Mike Robertson’s Magnificent Mobility DVD and articles will be your first resource. Another great resource is Parisi’s Warm-Up DVD, which is a really comprehensive resource on the subject. I'm not going to cover this issuein too much detail as it has been done to death. Just get the concept that this is NOT an optional phase. This is designed to prepare the entire body for your workout.

The time invested should be related to how poorly you can move. A very tight athletemay spend 20–30 minutes on this phase. An extremely tight athlete may spend longer and precede it with foam roller work and static stretching. I think it's important to say that I have absolutely no problem with a client who needs to develop a range of motion doing static stretching before activity. I think the studies that showed this to be a bad idea were flawed, and it's only common sense to have a tight client work on developing range before you do anything else.

A more athletic client may only spend 5–6 minutes on this phase. Pre-workout or during workout shakes are introduced at this time.

http://www.flexcart.com/members/elit...id=134&pid=890

**davtown** · 08-18-2006, 09:55 PM

Thanks, Peaked, I'll definitely order that book

In case anyone wants to see the description of the program I'm following, here it is: http://www.geocities.com/elitemadcow...Linear_5x5.htm

Onto today's workout...

Friday 8-18-06

Squats
60x5
75x5
90x5
100x5
120x3
90x8

Bench Press
60x5
75x5
90x5
105x5
120x3
90x8

Barbell Row
40x5
50x5
60x5
70x5
80x3
60x8

Weighted Dips
BW+25lbs x 8
BW+25lbs x 8
BW+25lbs x 8

Barbell Curls
40x8
50x8
50x8

Close Grip Bench Press
65x8
65x8
65x8

**davtown** · 08-23-2006, 12:34 AM

Monday 8-21-06.... My 20th birthday

Squat
60x5
75x5
90x5
95x5
120x5

I accidentally loaded the wrong weight on my 4th set.... it should have been 105 and not 95. Oh well, live and learn.

Bench
60x5
75x5
90x5
105x5
120x5

Barbell Row
40x5
50x5
60x5
70x5
80x5

Weighted Hypers
10lbs x 8 (2 sets)

Weighted Situps
25lbs x 8 (4 sets)

Calories for the day: 4,700
http://fitday.com/webfit/publicjourn...Month=7&Day=21

**davtown** · 08-25-2006, 06:07 AM

Wednesday 8-23-06

Squat
60x5
75x5
90x5
90x5

Military Press
45x5
50x5
55x5
60x5

Deadlift
75x5
90x5
105x5
120x5

Sit-ups
3 sets of 20

The military press got kinda difficult at that weight, but the only exercise that got me really sweating was the deadlift. This is only week 2 of an 8-10 week program... the first 4 weeks are meant to prepare you for the rest of the program which is supposed to kick your ass. We'll see how it goes. My nutrition for yesterday hit only 4,000 cals

**davtown** · 08-25-2006, 09:12 PM

RED = PR

Friday 8-25-06

Squat
60x5
75x5
90x5
105x5
125x3
90x8

Bench
60x5
75x5
90x5
105x5
125x3
90x8

Barbell Row
40x5
50x5
60x5
70x5
85x3
85x3
60x8

Dips
BW+25lbs x 8 (3 sets)

Barbell Curls
50x8
50x8
60x4

Close Grip Bench Press
70x8
75x8
95x8

Good workout today, I'm moving into PR territory for Squat and Bench (125x5 and 135x3 respectively). They will come in the next week or two.

**davtown** · 08-29-2006, 05:49 AM

Ok, I got two workouts here - first is from Sunday evening, I was just bored and wanted to get out of the house so I did a really quick workout.... second is today's regularly scheduled workout.

Sunday 8-27-06

Overhead Squat
25x5
25x8
35x10

No serious weight here, just trying to understand the movement and get my body used to it. The first set was weird but I got the hang of it after that.

Seated Calf Raise
45x20
90x12
115x12
45x30

Standing Smith-Machine Calf Raise
115x30
135x30

------------------------------------------------
Monday 8-28-06

Squats
65x5
75x5
95x5
105x5
125x5 - nailed it, PR to come on Friday

Bench
65x5
85x5
95x5
115x5
130x5 - went up easily, PR will be coming on Friday for sure

Row
40x5
50x5
60x5
75x5
90x5

No assistance work (weighted hypers or situps) since I was short on time.

Overall a good workout, I was feeling strong and in the next week or two I will be hitting an important milestone of squatting and benching my bodyweight (deadlifts may take an extra week or two to get there, but they're not far off either). The sky is the limit!

08-06-2006, 09:15 AM	#1
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	davtown flies solo (Intermediate 5x5) Alright folks, time for a "more traditional" workout. Due to personal and circumstantial reasons, I must leave my gym, which means I am now my own trainer. I have another week there, but on 8/14/06 I'll be on my own program. With my current program I have about 4-5 minutes of rest in my 65-75 minutes at the gym, so it's extremely difficult to log. I would always remember the workout and type it up when I got home, but I'm not always home after the gym.... and now I'm rambling For those still with me, I am leaning towards Bill Starr's Intermediate 5x5, I really think that would be a great change of pace for me. I got into my new gym today to squat a bit and see where I'm at. Here's my workout. Warm-up: 5 mins Stationary Bike [70% effort] Leg Press 95x30 Squats 95x12 115x10 125x5 105x20 (faltered a little on rep 18, didn't count it) 115x12 Treadmill: 12 minutes [first 3 fast pace walk, next 6 ranging from 7mph - 9mph, next 3 cool-down] Fun workout overall, finished with some stretching. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-06-2006, 09:22 AM	#2
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Notes and Goals current photos here: Please submit after pictures General Notes and Goals -I am a stickler for form and pay a lot of attention to posture. If I feel I can get more reps but will have to start pushing from somewhere I don't want, resulting in injury, I will end the set (that is my personal definition of failure and I don't feel comfortable going past that) -I want to get into great aerobic health simply for the obvious health benefits. I care about the inside of my body too If there is anybody interested I will log my diet, I'll be glad to do it even if it helps just one person. -I ordered Mark Rippetoe's Starting Strength and Dr. Franco Columbu's The Bodybuilder's Nutrition Book, I am excited to read these as I have read great reviews on both and I am always seeking new knowledge. -For now I am just going to put on some muscle and take my goals one day at a time.... I do know that I want to be just a little big bigger.... and a little bit leaner.... What can I say, I've been bit by the iron bug Time to get in the kitchen! See ya folks, thanks to anyone who reads this, feel free to post once in a while __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-08-2006, 01:48 AM	#3
MCconditioner Pro Stature Join Date: Oct 2005 Posts: 147 Recipes: 0 Rep Power: 4	you've got the right attitude, all you need now is time __________________ Yes I 8 all the pies

08-14-2006, 09:44 PM	#5
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	8/14/06 8/14/06 Squat 65 x 5 75 x 5 90 x 5 100 x 5 115 x 5 Bench 65 x 5 85 x 5 105 x 5 115 x 5 125 x 5 Barbell Row 45 x 5 50 x 5 60 x 5 70 x 5 80 x 5 Weighted Hypers 10lbs x 8 25lbs x 5 Weighted Sit-Ups 25lbs x 10 (4 sets) __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-16-2006, 05:24 PM	#6
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Wednesday 8-16-06 Wednesday 8-16-06 3 minutes high effort cardio to get the blood moving Squats 60x5 75x5 85x5 90x5 Military Press 45x5 50x5 55x5 60x5 Deadlift 75x5 95x5 105x5 115x5 Decline Sit-Ups 3 sets of 30 Good workout, kept the weights to what the program says. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-17-2006, 05:35 AM	#7
dton Pro Stature Join Date: Nov 2005 Posts: 222 Recipes: 0 Rep Power: 5	Great work Dav, keep the stuff up. I'll be looking here in interest to see how your muscle gains go! __________________

08-17-2006, 02:48 PM	#8
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	I recommend a better "warm-up" than getting on the treamill or bike. That really doesn't do much for you warm-up wise. Mentally it is enough, but physically it isn't. Try something like movement prep before your workout (for muscle elongation and a better physical warm-up).

08-17-2006, 06:58 PM	#10
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	I went on a night hike for a couple of hours last night, that was awesome exercise. During the hike, I had my 135lb friend hop on my back and I sprinted about 75 yards up a steep hill. That was definitely one of the most tiring things I've done, but very fun! The nice thing is, my legs aren't sore at all, I thought they would be fried. Today is an off-day, I'll be back in the gym tomorrow. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-18-2006, 09:55 PM	#12
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Friday 8-18-06 Thanks, Peaked, I'll definitely order that book In case anyone wants to see the description of the program I'm following, here it is: http://www.geocities.com/elitemadcow...Linear_5x5.htm Onto today's workout... Friday 8-18-06 Squats 60x5 75x5 90x5 100x5 120x3 90x8 Bench Press 60x5 75x5 90x5 105x5 120x3 90x8 Barbell Row 40x5 50x5 60x5 70x5 80x3 60x8 Weighted Dips BW+25lbs x 8 BW+25lbs x 8 BW+25lbs x 8 Barbell Curls 40x8 50x8 50x8 Close Grip Bench Press 65x8 65x8 65x8 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-23-2006, 12:34 AM	#13
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Monday 8-21-06.... My 20th birthday Squat 60x5 75x5 90x5 95x5 120x5 I accidentally loaded the wrong weight on my 4th set.... it should have been 105 and not 95. Oh well, live and learn. Bench 60x5 75x5 90x5 105x5 120x5 Barbell Row 40x5 50x5 60x5 70x5 80x5 Weighted Hypers 10lbs x 8 (2 sets) Weighted Situps 25lbs x 8 (4 sets) Calories for the day: 4,700 http://fitday.com/webfit/publicjourn...Month=7&Day=21 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-25-2006, 06:07 AM	#14
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Wednesday 8-23-06 Squat 60x5 75x5 90x5 90x5 Military Press 45x5 50x5 55x5 60x5 Deadlift 75x5 90x5 105x5 120x5 Sit-ups 3 sets of 20 The military press got kinda difficult at that weight, but the only exercise that got me really sweating was the deadlift. This is only week 2 of an 8-10 week program... the first 4 weeks are meant to prepare you for the rest of the program which is supposed to kick your ass. We'll see how it goes. My nutrition for yesterday hit only 4,000 cals __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-25-2006, 09:12 PM	#15
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Friday 8-25-06 RED = PR Friday 8-25-06 Squat 60x5 75x5 90x5 105x5 125x3 90x8 Bench 60x5 75x5 90x5 105x5 125x3 90x8 Barbell Row 40x5 50x5 60x5 70x5 85x3 85x3 60x8 Dips BW+25lbs x 8 (3 sets) Barbell Curls 50x8 50x8 60x4 Close Grip Bench Press 70x8 75x8 95x8 Good workout today, I'm moving into PR territory for Squat and Bench (125x5 and 135x3 respectively). They will come in the next week or two. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260 Last edited by davtown : 08-25-2006 at 09:45 PM.

08-29-2006, 05:49 AM	#16
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Ok, I got two workouts here - first is from Sunday evening, I was just bored and wanted to get out of the house so I did a really quick workout.... second is today's regularly scheduled workout. Sunday 8-27-06 Overhead Squat 25x5 25x8 35x10 No serious weight here, just trying to understand the movement and get my body used to it. The first set was weird but I got the hang of it after that. Seated Calf Raise 45x20 90x12 115x12 45x30 Standing Smith-Machine Calf Raise 115x30 135x30 ------------------------------------------------ Monday 8-28-06 Squats 65x5 75x5 95x5 105x5 125x5 - nailed it, PR to come on Friday Bench 65x5 85x5 95x5 115x5 130x5 - went up easily, PR will be coming on Friday for sure Row 40x5 50x5 60x5 75x5 90x5 No assistance work (weighted hypers or situps) since I was short on time. Overall a good workout, I was feeling strong and in the next week or two I will be hitting an important milestone of squatting and benching my bodyweight (deadlifts may take an extra week or two to get there, but they're not far off either). The sky is the limit! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260