ja_ke's 5x5 log

ja_ke · 10-23-2006, 03:18 PM

I have been wanting to get back into the gym for a while now so I finally decided yesterday that I was going to. I haven't been going for the past 5 or 6 months due to work. I have a lame job that requires me to wake up at a rediclous AM time so I haven't been getting the sleep I would like to. Plus it's somewhat of a manual labor type job, but yeah anyway..

Going to be doing a 5x5 routine working out mon, wed, fri. I am doing a clean bulk taking in around 3000-3500 cals/day. I will be starting cardio probably next week I just want to get back into things first.

ja_ke · 10-23-2006, 03:27 PM

monday oct 23

weight: 191(with sweats, tshirt and shoes)

deadlift: 135x5, 225x5(4 sets)
bb row: 135x5, 145x5, 150x5, 155x5, 155x5
lat pulldown: 150x5, 165x5, 172.5x5, 180x4, 165x5
hammer curl: 30x8(2 sets)
shrug(on the standing calf raise machine): 1x15(went for 20.. didn't get there)

It was a pretty good workout. I could have added more weight on the deadlifts because they were going up pretty easily, but I am glad I didn't because right now my lower back is pretty sore already. Im pretty happy though went a lot better than I thought it would after taking 6 months off.

**romanaz** · 10-23-2006, 03:27 PM

alright

good start, we will make sure you keep up

or else Skel will flog you.

ja_ke · 10-23-2006, 05:48 PM

Yeah I have to keep it up this time.. Well I need to find a new job and then I wouldn't even have a problem. I will most likly be doing that soon anyway because of a conflicting schedule with school.

**davtown** · 10-23-2006, 05:56 PM

You're off to a good start... do you have a link to the 5x5 program you're following?

ja_ke · 10-23-2006, 06:13 PM

I am not following a specific routine. If you would like me to post what I am doing though I could do that.

Quote:

Originally Posted by davtown

You're off to a good start... do you have a link to the 5x5 program you're following?

**DarkFalcon** · 10-23-2006, 06:43 PM

Hey ja ke good to see ya back at it! Now keep it going!

ja_ke · 10-24-2006, 01:34 AM

yes I def feel obligated to now!

Not looking forward to tommarow though.. my back is already killing me.

Quote:

Originally Posted by DarkFalcon

Hey ja ke good to see ya back at it! Now keep it going!

ja_ke · 10-25-2006, 06:47 PM

i just noticed that i put 1x15 for the shrugs when i ment 1 set of 200 for 15 reps hah opps.. I will have todays workout posted in 2 hours or so.

ja_ke · 10-25-2006, 09:02 PM

monday oct 25 weight 188

flat bb bench: 135x5, 185x5, 205x5, 225x5(PR), 215x3
CG BP: 135x5, 155x5, 165x4, 155x4, 135x4
parallel dips: bw x5(5 sets)

superset
incline fly: 35x8, 35x4
skullcrushers: 45x8, 45x4

I really have no idea how I put up 225 for 5 after such a long break.. I couldn't even do 225 for 5 6 months ago so I don't know where that came from. I guess I got stronger from my job? I almost killed meself doing the superset of flies and skullcrushers though.

BTW I am bulking and have no idea how I lost 3 pounds since monday esp because I went a lot later in the day today. Oh well I will just eat more I suppose!

ja_ke · 10-27-2006, 01:53 PM

friday oct 27

weight: 190

squats: 135x5, 225x5, 235x5, 245x5, 135x10(ATG wanted to get a feel for them)
standing millitary press: 95x5(5 sets)
SLDL: 135x5, 185x5(3sets) 185x1(lower back had a weird pain so I stopped)
machine rear delt: 50x8(2 sets)
standing calf raise: I couldn't do them. the pressure from the pads on my shoulder hurt my lower back???

I was feeling really good doing this workout. I have never done standing presses before and wanted to get a feel for atg squats because I have always just gone to parallel. Then my lower back had it's problem. Oh well I will see how I feel tommarow I suppose.

ja_ke · 10-31-2006, 11:37 PM

ehh couldn't workout yesterday due to my lower back. it feels a lot better today though, buuuut i think i minorly hurt my shoulder at work today. we will see tommarow!

**bigDman** · 11-01-2006, 02:24 AM

man you gotta stay healthy

BMF_Dallas · 11-01-2006, 04:10 PM

Injuries suck...make sure you listen to your body and respond accordingly. Good luck bro.

ja_ke · 12-19-2006, 12:09 AM

Alright, so after my lower back healed about a week later I was grappling with one of my friends and hurt something.. I am not too sure what I hurt though. Anyway, I am all healed up and got a membership and a different gym. A MUCH much better gym. Actually an amazing gym. Well here are my lifts for today. They are pretty low but I'm taking it easy this time. My new split is going to be a 5 day chest/back/legs/shoulders/arms. Except this week we switched up chest and back. Yeah sorry for the rambling..

Mon Dec 18 /// weight: 183
Wide angeled chins: 10,4,2
BB Row: 135x 6,5,4
Hammer Strength lat pulldown: 180x 6,5,4
DB Row: 60x 6,6,6

Even though my weights sucked I had an amazing workout. I started taking xtend for the first time(6 scoops while working out), and I am starting green buldge tommarow. I def felt the xtend working.. I love it!

ja_ke · 12-19-2006, 02:35 PM

Tues. Dec 19 /// weight: 183.5

Flat BB Benchpress: 185x 3,3 155x 6 (went down a looooot)
Hammer Strength Incline Press: 180x 6,6,4
Dips: bw+10x 10 bw+25x 4,3
Incline Fly: 40x 8,6 35x 6

A VERY discouraging day. I can't believe how much my lifts have gone down in the past 2 months. I only lost around 5 lbs and I think most of it was fat. Hopfully next week after I'm back into the swing of things I will get my lifts back up.

ja_ke · 12-20-2006, 01:56 PM

wed dec 20 /// weight: 182

Squats(little below parallel): 135x 5, 185x 5,5
ATG Smith Squat: 155x 5, 105x 5,5
Standing Calf Raise: 195x 20, 215x 20, 235x 18
Seated Calf Raise: 125x 20,20,20

Wasn't expecting do do much weight today. I kept it light this morning. I think I need to change what I'm eating for breakfast maybe it will help give me more energy for my workouts.

ja_ke · 12-21-2006, 02:40 PM

thurs dec 21 /// weight: there was a naked dude blocking the scale..

standing millitary press: 95x 5, 105x 5,5
hammer strength millitary press: 140x 6,6,5
bent over lateral raise: 25x 10, 30x 8,8
hammer strength shrug: 180x 10,10,10

I was pretty happy with this workout. My shoulders were so pumped that it was painful.

**romanaz** · 12-21-2006, 03:15 PM

Quote:

Originally Posted by ja_ke

thurs dec 21 /// weight: there was a naked dude blocking the scale..

ja_ke · 12-22-2006, 02:41 PM

fri dec 22 ///

close grip bp(smith(i have a hard time balancing free)): 140x 6,6,6
alt db curl: 40x 10,8, 35x 10
dips: bw+25x 6, bw+35x 6, bw+45x 10,5
hammer curls: 30x 10,10,10
gripper machine: 70x 20,20,20

For the past couple of day I haven't eaten before workouts (besides 16 pills and 3 glasses of water) and just drink my 3 servings of xtend while working out, and I have been having much better workouts. Kind of weird but if it works for me I guess I will stick with it.

I don't know what weight the smith machine starts out with as this is my first week at a new gym so I just used the weight that I had on the bar for my weight for cgbp. Great workout. Great pumps. I was happy.

10-23-2006, 03:18 PM	#1
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	ja_ke's 5x5 log I have been wanting to get back into the gym for a while now so I finally decided yesterday that I was going to. I haven't been going for the past 5 or 6 months due to work. I have a lame job that requires me to wake up at a rediclous AM time so I haven't been getting the sleep I would like to. Plus it's somewhat of a manual labor type job, but yeah anyway.. Going to be doing a 5x5 routine working out mon, wed, fri. I am doing a clean bulk taking in around 3000-3500 cals/day. I will be starting cardio probably next week I just want to get back into things first.

10-23-2006, 05:56 PM	#5
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	You're off to a good start... do you have a link to the 5x5 program you're following? __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-01-2006, 02:24 AM	#13
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	man you gotta stay healthy __________________ COME CHECK OUT MY JOURNAL

10-23-2006, 03:27 PM	#2
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	monday oct 23 weight: 191(with sweats, tshirt and shoes) deadlift: 135x5, 225x5(4 sets) bb row: 135x5, 145x5, 150x5, 155x5, 155x5 lat pulldown: 150x5, 165x5, 172.5x5, 180x4, 165x5 hammer curl: 30x8(2 sets) shrug(on the standing calf raise machine): 1x15(went for 20.. didn't get there) It was a pretty good workout. I could have added more weight on the deadlifts because they were going up pretty easily, but I am glad I didn't because right now my lower back is pretty sore already. Im pretty happy though went a lot better than I thought it would after taking 6 months off.

10-23-2006, 05:48 PM	#4
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	Yeah I have to keep it up this time.. Well I need to find a new job and then I wouldn't even have a problem. I will most likly be doing that soon anyway because of a conflicting schedule with school.

10-23-2006, 06:43 PM	#7
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Hey ja ke good to see ya back at it! Now keep it going!

10-25-2006, 06:47 PM	#9
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	i just noticed that i put 1x15 for the shrugs when i ment 1 set of 200 for 15 reps hah opps.. I will have todays workout posted in 2 hours or so.

10-25-2006, 09:02 PM	#10
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	monday oct 25 weight 188 flat bb bench: 135x5, 185x5, 205x5, 225x5(PR), 215x3 CG BP: 135x5, 155x5, 165x4, 155x4, 135x4 parallel dips: bw x5(5 sets) superset incline fly: 35x8, 35x4 skullcrushers: 45x8, 45x4 I really have no idea how I put up 225 for 5 after such a long break.. I couldn't even do 225 for 5 6 months ago so I don't know where that came from. I guess I got stronger from my job? I almost killed meself doing the superset of flies and skullcrushers though. BTW I am bulking and have no idea how I lost 3 pounds since monday esp because I went a lot later in the day today. Oh well I will just eat more I suppose!

10-27-2006, 01:53 PM	#11
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	friday oct 27 weight: 190 squats: 135x5, 225x5, 235x5, 245x5, 135x10(ATG wanted to get a feel for them) standing millitary press: 95x5(5 sets) SLDL: 135x5, 185x5(3sets) 185x1(lower back had a weird pain so I stopped) machine rear delt: 50x8(2 sets) standing calf raise: I couldn't do them. the pressure from the pads on my shoulder hurt my lower back??? I was feeling really good doing this workout. I have never done standing presses before and wanted to get a feel for atg squats because I have always just gone to parallel. Then my lower back had it's problem. Oh well I will see how I feel tommarow I suppose.

10-31-2006, 11:37 PM	#12
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	ehh couldn't workout yesterday due to my lower back. it feels a lot better today though, buuuut i think i minorly hurt my shoulder at work today. we will see tommarow!

11-01-2006, 04:10 PM	#14
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Injuries suck...make sure you listen to your body and respond accordingly. Good luck bro.

12-19-2006, 12:09 AM	#15
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	Alright, so after my lower back healed about a week later I was grappling with one of my friends and hurt something.. I am not too sure what I hurt though. Anyway, I am all healed up and got a membership and a different gym. A MUCH much better gym. Actually an amazing gym. Well here are my lifts for today. They are pretty low but I'm taking it easy this time. My new split is going to be a 5 day chest/back/legs/shoulders/arms. Except this week we switched up chest and back. Yeah sorry for the rambling.. Mon Dec 18 /// weight: 183 Wide angeled chins: 10,4,2 BB Row: 135x 6,5,4 Hammer Strength lat pulldown: 180x 6,5,4 DB Row: 60x 6,6,6 Even though my weights sucked I had an amazing workout. I started taking xtend for the first time(6 scoops while working out), and I am starting green buldge tommarow. I def felt the xtend working.. I love it!

12-19-2006, 02:35 PM	#16
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	Tues. Dec 19 /// weight: 183.5 Flat BB Benchpress: 185x 3,3 155x 6 (went down a looooot) Hammer Strength Incline Press: 180x 6,6,4 Dips: bw+10x 10 bw+25x 4,3 Incline Fly: 40x 8,6 35x 6 A VERY discouraging day. I can't believe how much my lifts have gone down in the past 2 months. I only lost around 5 lbs and I think most of it was fat. Hopfully next week after I'm back into the swing of things I will get my lifts back up.

12-22-2006, 05:37 PM	#21
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,910 Recipes: 1 Rep Power: 127

12-20-2006, 01:56 PM	#17
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	wed dec 20 /// weight: 182 Squats(little below parallel): 135x 5, 185x 5,5 ATG Smith Squat: 155x 5, 105x 5,5 Standing Calf Raise: 195x 20, 215x 20, 235x 18 Seated Calf Raise: 125x 20,20,20 Wasn't expecting do do much weight today. I kept it light this morning. I think I need to change what I'm eating for breakfast maybe it will help give me more energy for my workouts.

12-21-2006, 02:40 PM	#18
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	thurs dec 21 /// weight: there was a naked dude blocking the scale.. standing millitary press: 95x 5, 105x 5,5 hammer strength millitary press: 140x 6,6,5 bent over lateral raise: 25x 10, 30x 8,8 hammer strength shrug: 180x 10,10,10 I was pretty happy with this workout. My shoulders were so pumped that it was painful.

12-22-2006, 02:41 PM	#20
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	fri dec 22 /// close grip bp(smith(i have a hard time balancing free)): 140x 6,6,6 alt db curl: 40x 10,8, 35x 10 dips: bw+25x 6, bw+35x 6, bw+45x 10,5 hammer curls: 30x 10,10,10 gripper machine: 70x 20,20,20 For the past couple of day I haven't eaten before workouts (besides 16 pills and 3 glasses of water) and just drink my 3 servings of xtend while working out, and I have been having much better workouts. Kind of weird but if it works for me I guess I will stick with it. I don't know what weight the smith machine starts out with as this is my first week at a new gym so I just used the weight that I had on the bar for my weight for cgbp. Great workout. Great pumps. I was happy.