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Stephan Carydakis
January 24th 07, 02:09 PM
Hi All,

It looks like I won't be doing any upper body training for a month and then
I'll be easing back into things so I thought I'd post the results of my 5x5
trial.


WEEK 1: 5/12/2006
Flat Bench: 5x90kg, 5x90kg , 5x90kg, 4x100kg, 4x90kg
Incline Machine: 5x80kg , 5x80kg, 5x80kg, 5x100kg, 4x100kg
Cable Flyes (discontinued)


WEEK 2: 1212/2006
Flat Bench: 5x90kg, 5x90kg, 5x100kg, 5x100kg, 4x100kg
Incline Machine: 5x100kg, 5x100kg, 5x100kg, 5x100kg, 4x110kg
Weighted Dips: 5x0kg, 5x10kg, 5x15kg, 5x25kg, 4x25kg


WEEK 3: 19/12/2006
Flat Bench: 5x90kg, 5x100kg, 5x100kg, 5x100kg, 4x105kg
Incline Machine: 5x100kg, 5x100kg, 5x100kg, 5x100kg, 4x110kg
Weighted Dips: 5x25kg, 5x25kg, 5x25kg, 5x25kg, 5x25kg


WEEK 4: 27/12/2006
Flat Bench: 5x100kg, 5x100kg, 5x100kg, 5x100kg, 4x105kg
Incline Machine: 5x110kg, 5x110kg, 5x110kg, 5x110kg, 4x110kg
Weighted Dips: 5x30kg, 5x30kg, 5x30kg, 5x30kg, 4x30kg


WEEK 5: 09/01/07
Flat Bench: 5x105kg, 5x105kg, 4x105kg, 5x100kg, 4x100kg
Incline Machine: 4x115kg, 4x110kg, 5x100kg, 5x100kg, 4x100kg
Weighted Dips: 5x30kg, 5x30kg , 5x30kg, 5x30kg, 4x30kg


WEEK 6: 16/01/07
Flat Bench: 5x105kg, 5x105kg, 5x105kg, 5x105kg, 4x110kg
Incline Machine: 5x115kg, 5x115kg, 4x115kg, 5x110kg, 4x110kg
Weighted Dips: 5x30kg, 5x30kg, 5x30kg, 5x30kg, 5x30kg



Some gains are evident but I am more happy with the noticable difference in
the shape of my chest. I am a little 'fuller' at the top and a little
'wider' where the chest meets the shoulder.

BTW Bully, sorry but I mislead you. I only hit 110kg on my last week. It
was105kg I was up to. Maybe I was thinking ahead to the next couple of weeks
which would have surely seen me hit 110!

Steph

Bully
January 24th 07, 03:33 PM
In ,
Stephan Carydakis > typed:
> Hi All,
>
> It looks like I won't be doing any upper body training for a month
> and then I'll be easing back into things so I thought I'd post the
> results of my 5x5 trial.
>
>
> WEEK 1: 5/12/2006
> Flat Bench: 5x90kg, 5x90kg , 5x90kg, 4x100kg, 4x90kg
> Incline Machine: 5x80kg , 5x80kg, 5x80kg, 5x100kg, 4x100kg
> Cable Flyes (discontinued)
>
>
> WEEK 2: 1212/2006
> Flat Bench: 5x90kg, 5x90kg, 5x100kg, 5x100kg, 4x100kg
> Incline Machine: 5x100kg, 5x100kg, 5x100kg, 5x100kg, 4x110kg
> Weighted Dips: 5x0kg, 5x10kg, 5x15kg, 5x25kg, 4x25kg
>
>
> WEEK 3: 19/12/2006
> Flat Bench: 5x90kg, 5x100kg, 5x100kg, 5x100kg, 4x105kg
> Incline Machine: 5x100kg, 5x100kg, 5x100kg, 5x100kg, 4x110kg
> Weighted Dips: 5x25kg, 5x25kg, 5x25kg, 5x25kg, 5x25kg
>
>
> WEEK 4: 27/12/2006
> Flat Bench: 5x100kg, 5x100kg, 5x100kg, 5x100kg, 4x105kg
> Incline Machine: 5x110kg, 5x110kg, 5x110kg, 5x110kg, 4x110kg
> Weighted Dips: 5x30kg, 5x30kg, 5x30kg, 5x30kg, 4x30kg
>
>
> WEEK 5: 09/01/07
> Flat Bench: 5x105kg, 5x105kg, 4x105kg, 5x100kg, 4x100kg
> Incline Machine: 4x115kg, 4x110kg, 5x100kg, 5x100kg, 4x100kg
> Weighted Dips: 5x30kg, 5x30kg , 5x30kg, 5x30kg, 4x30kg
>
>
> WEEK 6: 16/01/07
> Flat Bench: 5x105kg, 5x105kg, 5x105kg, 5x105kg, 4x110kg
> Incline Machine: 5x115kg, 5x115kg, 4x115kg, 5x110kg, 4x110kg
> Weighted Dips: 5x30kg, 5x30kg, 5x30kg, 5x30kg, 5x30kg
>
>
>
> Some gains are evident but I am more happy with the noticable
> difference in the shape of my chest. I am a little 'fuller' at the
> top and a little 'wider' where the chest meets the shoulder.
>
> BTW Bully, sorry but I mislead you.

Forgiven.

> I only hit 110kg on my last week.
> It was105kg I was up to. Maybe I was thinking ahead to the next
> couple of weeks which would have surely seen me hit 110!
>
> Steph

That's excellent progress! How was your nutrition over the 6 weeks? Now, how
about the same for another exercise such as deadlifts ;) ?

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

Stephan Carydakis
January 24th 07, 04:25 PM
"Bully" > wrote in message
...
> In ,
> Stephan Carydakis > typed:
> > Hi All,
> >
> > It looks like I won't be doing any upper body training for a month
> > and then I'll be easing back into things so I thought I'd post the
> > results of my 5x5 trial.
> >
> >
> > WEEK 1: 5/12/2006
> > Flat Bench: 5x90kg, 5x90kg , 5x90kg, 4x100kg, 4x90kg
> > Incline Machine: 5x80kg , 5x80kg, 5x80kg, 5x100kg, 4x100kg
> > Cable Flyes (discontinued)
> >
> >
> > WEEK 2: 1212/2006
> > Flat Bench: 5x90kg, 5x90kg, 5x100kg, 5x100kg, 4x100kg
> > Incline Machine: 5x100kg, 5x100kg, 5x100kg, 5x100kg, 4x110kg
> > Weighted Dips: 5x0kg, 5x10kg, 5x15kg, 5x25kg, 4x25kg
> >
> >
> > WEEK 3: 19/12/2006
> > Flat Bench: 5x90kg, 5x100kg, 5x100kg, 5x100kg, 4x105kg
> > Incline Machine: 5x100kg, 5x100kg, 5x100kg, 5x100kg, 4x110kg
> > Weighted Dips: 5x25kg, 5x25kg, 5x25kg, 5x25kg, 5x25kg
> >
> >
> > WEEK 4: 27/12/2006
> > Flat Bench: 5x100kg, 5x100kg, 5x100kg, 5x100kg, 4x105kg
> > Incline Machine: 5x110kg, 5x110kg, 5x110kg, 5x110kg, 4x110kg
> > Weighted Dips: 5x30kg, 5x30kg, 5x30kg, 5x30kg, 4x30kg
> >
> >
> > WEEK 5: 09/01/07
> > Flat Bench: 5x105kg, 5x105kg, 4x105kg, 5x100kg, 4x100kg
> > Incline Machine: 4x115kg, 4x110kg, 5x100kg, 5x100kg, 4x100kg
> > Weighted Dips: 5x30kg, 5x30kg , 5x30kg, 5x30kg, 4x30kg
> >
> >
> > WEEK 6: 16/01/07
> > Flat Bench: 5x105kg, 5x105kg, 5x105kg, 5x105kg, 4x110kg
> > Incline Machine: 5x115kg, 5x115kg, 4x115kg, 5x110kg, 4x110kg
> > Weighted Dips: 5x30kg, 5x30kg, 5x30kg, 5x30kg, 5x30kg
> >
> >
> >
> > Some gains are evident but I am more happy with the noticable
> > difference in the shape of my chest. I am a little 'fuller' at the
> > top and a little 'wider' where the chest meets the shoulder.
> >
> > BTW Bully, sorry but I mislead you.
>
> Forgiven.

Phew!

>
> > I only hit 110kg on my last week.
> > It was105kg I was up to. Maybe I was thinking ahead to the next
> > couple of weeks which would have surely seen me hit 110!
> >
> > Steph
>
> That's excellent progress! How was your nutrition over the 6 weeks? Now,
how
>

TA. Nutrition...Whats that? Only joshin'. I don't count calories and I do
not have a diet plan but I seem to have developed pattern of some sort. I've
decided I am an emotional eater and I do tend to eat too much at dinner
time. The food I do eat is not too bad. I usually limit 'junk' food to 1 or
2 meals a week and 1 of these is almost always pizza but without any ham.
Other times I try to stay away from deep fried stuff and usually will go for
a souvlaki or grilled fish etc. For everyday items I use low GI grain bread,
raw sugar, olive oil, low fat milk, basmatti rice, soy pasta etc.

A typical breakfast (which is usually around 11!) is 2 or 3 pieces of toast
(small pieces) with vegemite and peanut butter OR eggs either fried or
scrambled (in a tiny amount of olive oil), coffee (1 sugar) and store bought
fresh squeezed orange juice. I then train about 2 hours after this and have
2 or 3 scoops of protein in low fat milk after training.

Dinner is typically a 400gm steak or chicken, 1/2 cup (uncooked) basmatti
rice with 3 or 4 tablespoons (heaped!) of greek yoghurt, salad or vegies
stir fried or bbq'd. Other days I may have pasta with a bolognese sauce made
with premium mince. I like a high mince to sauce ratio. I usually cover this
in about 100gm of cheese.

2 or 3 hours after dinned I usually get hungry so I will have a snack which
really could be anything from frozen yoghurt to toast to popcorn to
icecream to chocolate. Some weeks I do well and stay away from too many
sweets but other weeks I will have sweets 4 or 5 times.

I actually just calculated how many kcals I consumed today for the first
time and it came in at around 3350. I consumed the following:

Breaky at 11am (~1300 kcals):
2 pieces toast, 2 fried eggs, 50gm cheese, teaspoon olive oil, 2 hash browns
(not typical), coffee, orange juice

Workout (abs and quads)

protein shake with 400ml low fat milk (~350cals)

Dinner (a junk food night! ~1000 kcals)
Souvlaki, 2 potato cakes, 1 steamed dim sim, water

Coffee (~ 100 kcals)

5.5km power walk/run

Snack (~ 600 kcals)
frozen yoghurt, 1 peach, 1 piece of toast


> about the same for another exercise such as deadlifts ;) ?

"I'm givin' her all I got but she can't take no more captain". I haven't
done them before. What's the strain on the arms like? I visited the Osteo
today and he agrees that the elbows is ulnae and the biceps is a most likely
distal tendon and brachialis. He wants me to take at least 1 month off ALL
upper body. Looking backwards to it.

> --
> Bully
> Protein bars: http://www.proteinbars.co.uk
>
> "A pessimist sees the difficulty in every opportunity; an optimist sees
> the opportunity in every difficulty." Sir Winston Churchill
>
>

Steph.