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 Post subject: Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat
PostPosted: Thu Dec 22, 2011 10:57 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
So I want to start posting my workouts again on here. I did the Derek Treesize 5x5 plan over the summer and saw some significant results in strength and physique. After a few injuries and just doing the same workouts for months I am going back to the structure that i need. Also, i am on my first day of Intermittent Fasting. Currently at 210 lbs, 6'0", 17% body fat. My goal is to reach 10%. Going to try to fast for 14-16 hours daily and then eat roughly 2000 calories total in 2-3 meals.

Last nights workout:

Incline Bench Press:
135x15, 185x5, 205x3, 195x3, 195x5

Romanian Dead Lift
45x15, 135x12, 225x5, 275x1(lost grip), 225x5, 225x5

Bent Over One Arm Dumbell Row
50x5, 60x5, 70x5, 70x5, 70x5 (each side, probably could have done more but wanted to keep good form)

Machine Chest Fly's
100x10, 140x8, 180x5, 180x4, 180x6

Didnt do Cleans because my knee started acting up so I just did the chest fly's.


Last meal was at 0845 PM, so far have fasted for 13 hours.

Woke up this morning at 0400 AM and did a 30 minute cardio session with a few sprint intervals at the end.


Last edited by MattSxvx on Sat Dec 08, 2012 2:49 am, edited 4 times in total.

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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Thu Dec 22, 2011 4:02 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Today went pretty well. Made it to 14 hours of fasting. Going to try for 16 tomorrow.

Short little workout at the fire station, interrupted by a call:
Today was supposed to be an arm workout day but i decided to do the workout i am supposed to do tomorrow.

Chin-up Pull Downs:
90x10, 140x5, 160x5, 180x3, 180x3, 180x5

Wide Grip Pull Downs:
90x10, 140x4, 110x5, 120x5, 120x5 (good form, none of that full body jerking bullshit)

Dead Lifts:
105x12, 135x10, 185x5, 225x5, 285x3

Shoulder Press:
95x10, 135x5, 155x5, 155x4, 155x3

Plate Pullovers:
45x8, 45x8, 45x8, 45x8, 45x8


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Fri Dec 23, 2011 8:59 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Oh yah i forgot to mention why i am starting IF now over just regular Caloric Restriction. I used to be 315 lbs at something like 40% body fat and have lost roughly 105-110 of that to a weight if around 210 at 17% body fat now but I have been sitting at this plateau for so long now. I tried everything i could think of. Crazy cardio sessions after heavy lifting followed by another cardio session or circuits at night and still just stagnating around 205-215 range. I will post pucs of progress at some point.


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Fri Dec 23, 2011 11:25 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
17 hour fast. Did my Bicep/Tricep on a fast. Took some BCAA's before hand. Felt decent through the workout actually. Felt pretty good to eat right after though! Big banana protein shake and some seitan with bbq sauce.


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Fri Dec 23, 2011 2:53 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Down 4 pounds in two days? And this was my weight in the middle of the day after a large meal. This cant be beginners luck or an adaptation of my diet since i am eating the same foods. The only things that have changed is my timing.


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Fri Dec 23, 2011 10:32 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Went back for a leg workout this pm.

Goblet Squats w/ dumbell:
55x15, 75x10, 95x10, 120x6

Barbell Jump Squats:
45x12,95x8, 135x7, 155x6

Leg Extensions:
60x12, 100x12, 140x12, 200x8, 260x6

Leg Curls:
70x15, 110x12, 150x10, 200x6

Barbell Weighted Stepups (onto bp bench):
45x16, 135x12, 135x12

Calf Press:
135x20, 315x15, 495x15, 675x11

Leg Press (burnout excercise):
405x10, 585x8, 810x6

Felt reallllly strong on this today.


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Sat Dec 24, 2011 2:10 am 
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Gorilla
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Joined: Sat Oct 08, 2011 11:10 am
Posts: 501
Location: Cleveland, OH
MattSxvx wrote:
Down 4 pounds in two days? And this was my weight in the middle of the day after a large meal. This cant be beginners luck or an adaptation of my diet since i am eating the same foods. The only things that have changed is my timing.


Water weight largely due to the transition to IF - when I was cutting and doing it, the same thing happened to me. This is a good thing, though, since you're losing all that excess you've been carrying around. You'll probably level out in a few days all things considered but, if you keep your nutrition up with your routine, you're going to see the scale drop consistently with IF.

Your leg and calf press numbers are fuckin' gnarly, mate. Impressive to say the least.

Sub'ing this log, by the way. Looking forward to tracking your progress.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Sat Dec 24, 2011 3:51 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Awesome!

Tresize is a great role model!

Hope your training is going well! Journal looks awesome!

All the best!

-Robert

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Sat Dec 24, 2011 4:39 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
One good thing about being overweight for 22/24 years is that my legs are strong. At my old gym when I first did the Treesize program I got my leg press numbers up to 1045x5. I cant even put that much on it at my new one. I will just rep out with the max 810.

Thanks, RC. Pushing myself to the max for the next 8 weeks to see where that gets me.

VeganSludge, it could be some water weight but I drink a gallon a day and havent adjusted my calories or carbs from what i was eating before so i doubt it.


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Sat Dec 24, 2011 10:42 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Did a fasted ab workout this morning at 4 am. Made it just under 16 hours on this fast. Just ate a tofurkey wrap, banana, and some oatmeal. Probably going to take the rest of the day off to recover.


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Sat Dec 24, 2011 8:05 pm 
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Manatee
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Joined: Sun Jul 12, 2009 8:12 pm
Posts: 229
Location: Richmond VA
Thanks for the shout out brother! Glad one of my programs workout well for you, and it looks like your are making good gains with this one! Keep it up!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Sat Dec 24, 2011 8:17 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Derek wrote:
Thanks for the shout out brother! Glad one of my programs workout well for you, and it looks like your are making good gains with this one! Keep it up!


Thanks Derek! Had great results over the summer with it and then got fuckarounditis. Going to hit it even harder now.


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Sat Dec 24, 2011 8:25 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Calories have actually been averaging around 2400-2800.


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Mon Dec 26, 2011 1:07 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Day off from training today. Ate about 3000 calories today.


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 Post subject: Re: New Log (mattsxvx) IF + Treesize's 5x5
PostPosted: Mon Dec 26, 2011 12:42 pm 
Offline
Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Did a fasted workout this morning when i got off shift. Only a 14 hour fast.

BB Squats:
225x10, 315x5, 405x5 (eh form), 315x6, 315x8

BB Bench Press:
135x12, 195x5, 205x5, 205x3, 205x3

BB Bent Over Rows (close feet, underhand grip, thick bar):
45x15, 95x8, 135x5, 155x5, 155x5

Plate Shrugs:
45 in each hand x 5 sets of 15 reps

Machine Chest Fly's: (slow, good form)
100x10, 140x8, 180x5, 200x3, 180x5


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