The journal

[Uk Boy]

The journal (All constructive feedback welcome)

4.7.04

Am begining Needsizes 5x5 on Fri 4.9.04. Wanted to document progress from start. Hope I can keep making regular entries.

Stats.

Age 34
Weight 215 lbs
BF need to check and add in *
Height 6'1''
Chest 44''
Neck 15 1/2''
Bicep 16''
Forearm 13''
Wrist 7''
Waist 36''
Thigh 26''
Calf 16''

Finished cycle end of Jan. Currently training clean. Have done two cycles total in one year. Weighed around 195lbs a year ago.

Goals

1. Increase muscle mass all over.
2. Reduce body fat to 10%.
3. Increase strength on compounds. (I look stronger than I am)
4. Improve cardio fitness.
5. Improve flexibility.
6. Run a clean diet.

Supps currently in use

Whey protein
Promass Protein & Carbs Shake.
Glutamine
Dextrose
Vit C
Multi mineral & vit
Cod liver oil
ECA (Ocassionally)
Dymetradine Extreme pre workout only

 

[Uk Boy]

THE BEGINNING OF THE QUEST FOR SIZE.


Legs (Quads & Hams)

Squats 5 x 5 - 5
Leg press 2 x 8-10 - 120
Hack squat 2 x 8-10 - 30
Stiff leg deads 2 x 8-10 - 35
Seated leg curl 2 x 8-10 - 20



Summary of session

Started very light concentrating on form and didnt feel particularly fatigued at end but enjoyed session. Short also so no time to get bored or overtrained. Feels like I could get into this especially as I progress to some decent weights.

 

[Uk Boy]

IN THE GYM TODAY


Chest & Calves

Incline bench 5 x 5 - 30
Weighted parallel bar dips 2 x 8-10 - 4
Pec deck with handles 2 x 8-10 - 6

Calf raise on leg press 4 x 20 - 80,120,160,200
Standing calf raise 3 x 20 - 20,25,30
Seated calf raise 3 x 20 - 40,60,80
Drop set on standing calf raise - 30,25,20,15,10,5


summary

Day after training,very little in the way of chest soreness due to starting quite light again. Should feel more as weight goes up. Calves were sore though as went quite heavy and with high reps.

 

[Uk Boy]

GYM TODAY


Shoulders & Back

Military press 5 x 5 - 20
Side laterals 5 x 10 - 8,9,10,11,12
Deadlifts 5 x 5 - 40
Pulldowns 2 x 10 - 3
Dumbbell rows 2 x 10 - 16
Straightarm cable pullover 2 x 10 - 8
Dumbbell shrugs 2 x 10 - 24
Rear delt machine 2 x 10 - 4



summary

Felt good, quick, to the point. Again starting very light.
20 mins cardio on running machine at end.
Weight today is 209 which is good as I am running ECA at the moment aswell as cardio plus have cleaned diet up quite a bit too.

 

[Uk Boy]

GYM TODAY


Arms

Close grip bench 5 x 5 - 20
Barbell curls 5 x 5 - 25
Weighted dips 2 x 10 - 4
Stand alt dumbbell curls 2 x 10 - 10
Pushdowns 2 x 10 - 20
Cable preacher curl 2 x 10 - 3

summary

Light weight starting point.
20mins cardio at end.
Have now done complete split once each and am looking forward to adding weight on all exercises.
Will not add too much at once as I want to build gradually towards maximums.
Will keep on cardio also.
Still running ECA.

 

[Makaveli_786]

Keep us updated I want to know how well this program works

 

[Uk Boy]

Keep us updated I want to know how well this program works

Will do Mak.

 

[Uk Boy]

CARDIO DAY

Treadmill - 30 mins - 3 miles
Bike - 12 mins - Intervals, level 8
Ski stepper - 12 mins - Random, level 5

 

[Uk Boy]

MY PRE WORKOUT AND POST WORKOUT NUTRITION


Pre workout I eat 2 wholeweat toast with Jam or marmalade(jelly) and a Banana. After this I drink 30grams of Whey protein just before I leave for the gym. I dont want to over eat as I dont want to be slugish in the gym.

Post workout I take in a shake which I have in my gym bag immediately on completion of my routine. This shake consists of 50grams of whey protein, 90grams of dextrose powder, 10grams of glutamine and 10grams of creatine (depending on wether Im using creatine or not at a particular time).

One hour to 90 mins after my post workout shake, I will have a meal which usually is something like a sweet potato with cottage cheese or some rice and chicken or steak, veg and baby potatoes boiled.

 

[Uk Boy]

TRAINING DAY




Legs (Quads & Hams)

Squats 5 x 5 - 10
Leg press 2 x 8-10 - 140
Hack squat 2 x 8-10 - 35
Stiff leg deads 2 x 8-10 - 40
Seated leg curl 2 x 8-10 - 25



Summarry

Upped weights on everything slightly. Again very quick session which is a welcome change from the marathon leg workouts of days gone by. No chance of getting burned out or bored.
15 mins light jogging on treadmill at end.

 

[Uk Boy]

TRAINING DAY

Chest & Calves

Incline bench 5 x 5 - 32.5
Weighted parallel bar dips 2 x 8-10 - 5
Pec deck with handles 2 x 8-10 - 7

Calf raise on leg press 4 x 20 - 80,120,160,200,240
Standing calf raise 3 x 20 - 20,25,30
Seated calf raise 3 x 20 - 40,60,80
Drop set on standing calf raise - 30,25,20,15,10,5


Summary

Nice and short. Still no challenge on chest but moving up steady. Important point emphasised by Needsize, keep adding small increments every week.

 

[Uk Boy]

TRAINING DAY

Shoulders & Back

Military press 5 x 5 - 22.5
Side laterals 5 x 10 - 9
Deadlifts 5 x 5 - 45
Pulldowns 2 x 10 - 4
Dumbbell rows 2 x 10 - 17
Straightarm cable pullover 2 x 10 - 9
Dumbbell shrugs 2 x 10 - 26
Rear delt machine 2 x 10 - 5


Summary

Steady session.

 

[Uk Boy]

TRAINING DAY

Arms

Close grip bench 5 x 5 - 22.5
Barbell curls 5 x 5 - 30
Weighted dips 2 x 10 - 5
Stand alt dumbbell curls 2 x 10 - 11
Pushdowns 2 x 10 - 25
Cable preacher curl 2 x 10 - 4


Summary

It kinda feels like Im under training at the moment probably because in the past I was over training and also the weights arent challenging yet but apart from that, I just feel Im not doing enough sets per bodypart but I shall continue on with it. Getting leaner aswell now. Can see top two abs. Weight today is 209lbs so Im losing bodyfat but maintaining weight. SOMETHINGS WORKING RIGHT.
Cardio- Treadmill 28 mins 3miles.

 

[Uk Boy]

CARDIO DAY

35 mins Treadmill - 3.75 miles
3 sets Crunches
Stretching 10 mins
Im getting fitter and my lungs are holding up well but my legs feel heavy after a few minutes of running. Hopefully this will pass as I get used to pounding the treadmill.

 

[Uk Boy]

TRAINING DAY

Legs (Quads & Hams)

Squats 5 x 5 - 15
Leg press 2 x 8-10 - 150
Hack squat 2 x 8-10 - 40
Stiff leg deads 2 x 8-10 - 45
Seated leg curl 2 x 8-10 - 30


Summary

Ok session. Working on form whilst weight is light.

 

[Uk Boy]

TRAINING DAY

Chest & Calves

Incline bench 5 x 5 - 35
Weighted parallel bar dips 2 x 8-10 - 6
Pec deck with handles 2 x 8-10 - 8

Calf raise on leg press 4 x 20 - 80,120,160,200,240
Standing calf raise 3 x 20 - 20,25,30
Seated calf raise 3 x 20 - 40,60,80
Drop set on standing calf raise - 30,25,20,15,10,5


Summary

Not that motivated today and also felt a twinge in shoulder when doing bench press. I fear I may have aggravated an old injury but will know more after next training session on Tuesday.

 

[Uk Boy]

SOME NOTES ON CLEN USE


Day1: 20mcg
Day2: 40mcg
Day3: 60mcg
Day4: 80mcg
Day5: 80mcg(Note: Increase the dose only when the side effects are tolerable)
Day6-Day12: 100mcg
Day13: 80mcg (Tapering is not necessary, but it helps some users get back to normal gradually)
Day14: 60mcg
Day15: off
Day16: off
Day 17: ECA/ NYC stack

Example of a second cycle:

Day1: 60mcg
Day2: 80mcg
Day3: 80mcg
Day4: 100mcg
Day5: 100mcg
Day6-Day12: 120mcg
Day13: 100mcg
Day14: 80mcg
Day15: off
Day16: off
Day 17: ECA/ NYC stack

Do not take Clen Past 4pm and drink plenty of water: 1.5-2 gallons a day.

 

[Uk Boy]

TRAINING DAY

Shoulders & Back

Military press 5 x 5 - 25
Side laterals 5 x 10 - 10
Deadlifts 5 x 5 - 50
Pulldowns 2 x 10 - 5
Dumbbell rows 2 x 10 - 17.5
Straightarm cable pullover 2 x 10 - 10
Dumbbell shrugs 2 x 10 - 28
Rear delt machine 2 x 10 - 6
Bent over laterals 2 x 10 - 4


Summary

Getting more challenging now. Still quite easy though and still only taking 1 minute rest for everything.
CARDIO - 10 mins - Grappler, 5 mins - Treadmill.
Can see top two abs now. Still on Ephedrine 60mg a day.

 

[Uk Boy]

TRAINING DAY

Arms

Close grip bench 5 x 5 - 25
Barbell curls 5 x 5 - 32.5
Tri Dip with feet on bench - No weight 2 x 10
Stand alt dumbbell curls 2 x 10 - 12
Pushdowns 2 x 10 - 30
Cable preacher curl 2 x 10 - 5


Summary

Getting closer to working weights.
CARDIO - Grappler 3 x 5mins resistance 1
Treadmill 20mins 2 miles

 

[Uk Boy]

TRAINING DAY

Legs (Quads & Hams)

Squats 5 x 5 - 20
Leg press 2 x 8-10 - 160
Hack squat 2 x 8-10 - 45
Stiff leg deads 2 x 8-10 - 50
Seated leg curl 2 x 8-10 - 35