My training/diet log

[Kartel]

I am using a 5X5 linear pre-periodization program.My goal is to get as big and strong as I can. I will be doing this by getting as good and strong as possible in my core lifts.

These lifts are:
1) Squat
2) Bench
3) Deadlift
4) Row (great for neural adaptation,CNS and all that good stuff)
5) Standing Military Press

Day Exercise Reps Wk 1
Monday Squat 5 153
5 178
5 204
5 229
5 255
Bench 5 127
5 148
5 169
5 191
5 212
Row 5 114
5 133
5 153
5 172
5 191
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps

Wednesday Squat 5 153
5 178
5 204
5 204
Incline Bench 5 104
5 119
5 133
5 148
Deadlift 5 248
5 283
5 319
5 354
Assistance:
3 Sets of Situps

Friday Squat 5 153
5 178
5 204
5 229
3 261
8 204
Bench 5 127
5 148
5 169
5 191
3 217
8 169
Row 5 114
5 133
5 153
5 172
3 195
8 153
Assistance
3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

Total tonnage for this weeks is 41,475

Total tonnage with sig cutoff (60%) 29,514

All in all I feel it was a good first week.I felt very strong and my shoulders are holding up(old injury) as well as my forearms (recurring tendonitis). Honeslty I like this program because I am not very sore the next day an even though it has only been a week.I truly felt stronger on friday then i did on monday.Very excited about where this program will take me strength wise.

My diet is fairly clean with scheduled cheat meals throughout the week.I am eating by John Berardi massive eatin g standards,however; I am customized it a bit based the results of the glucose tolerance test I administered on myself. The test results came back that i was very insulin sensitive so I am able to add a starchy carb to more of my meals.Meals consist mostly of lean protein,veggies,healthy fats,with starchy carb added to a few more thoughout the day.Ofcourse pre during and post workout nutrition as well as post workout II (whole food protein carbs.)

Well there you have it my first week.I look forward on having you all with me on this awesome journey.

Peace
Kartel

[marx]

Looks good.

Glad to be on the journey with you bro!

You're talking bent over barbell row, eh?

Kick Ass Kartel

[Thunder]

I post @ BBB. But I really enjoyed this 5x5. You should do well.

[Kartel]

Originally Posted by marx

Looks good.

Glad to be on the journey with you bro!

You're talking bent over barbell row, eh?

Kick Ass Kartel

You are correct bro.From what I have been reading they are not so great for mass but amazing for neural adaptation.

Kartel

[Kartel]

Originally Posted by Thunder

I post @ BBB. But I really enjoyed this 5x5. You should do well.

I saw that post.Thanks bro


peace

Kartel

[Awakened615]

That really lasted long. Kartel are you actually going to keep a log. I think I might I start so you can all laugh at me and encourage me by telling me your cocks can lift more then me