5Six's Pursuit for Strength, Functionality and Mass (and Looking Good Naked)

[5Six]

Who is 5Six?

Stats

Height: 5' 5.5" or 166.7 cm
Weight: 160 lbs
Body type: Ability of an ectomorph to muscular hypertrophy, as well as the metabolism. Yet the bone structure of a mesomorph

Training Schedule

It's somewhat sporadic. Due to me working out with a partner on occasion and flying solo. But right now I'm going with the mindset: do what I want when I get to the gym. This is determined by how sore I am, what I feel hasn't been hit hard enough, and just trying new things.

Goals

• Get back to 405 4RM on deads, and be able to maintain it for a bit
• 315 6RM on squats. I did it before, I'm doing it again
• Improve my hang cleans. Mainly by honing my form and then get to a 60 kg 5RM
• Behind the clap push-ups, which is a small step to the triple clap push-ups. Why do I wan to do this? Cause it's just so f'n usless, it's awesome
• Working on the flexibility. I have a feel this is one of the root causes of injuries (such as my reoccuring back)
• Finally, and I mean finally hit 170 lbs with 9% bf
• Get a box jump of 36". Before that happens, gotta figure out how I can progress
• A single leg squat. Appears useless to some, but it's a good measure of flexiblity, IMO
• Hump more foam rollers
• Increase forearm and trap size
• Hit 10th Prestige in MW2 (Everything can't be series )

Measurements:

- Sub-10% bf and being 165 - 170 lbs; 16.5" arms and calves and 27" quads

Reason for this Log

First off, it seems the last few yeas I've been taking one step forward and two step backs. Or two steps forward and one step back; progressing no where. It was more of highs and lows of strength with no maintenance of strength. Also, I'm becoming a sucker for plyometrics, and body weight exercise, and I'll be incorporating these also. Due to some events in the past few months, I've have an increased awareness of functional strength, and am in a believer in it, and this type of training will be applied too.

The short of it is I'm not just concerned with bodybuilding. I want to to be the best I can be physically, and that encompasses many things: functional strength, aesthetics, flexibility, and other factors

[5Six]

And just going to post up a few of my last workouts so everyone can get a vibe on how I do it:

Feb 11 '10
Quick Lil' Sesh. . .Which Wasn't Really that Quick

Forward: Today was aight. Started off tired, but did 10 minutes on the bike and then perked up.

Standing MP

115 lbs x 8 - BTN
115 lbs x 8 - BTN
115 bs x 8 - Front
125 lbs x 6 - Front
Note: New PR~

DB Upright Rows
30 lbs x 8
35 lbs x 8
30 lbs to failure

Super Setted With:

DB Side Lats

15 lbs to failure
15 lbs to failure
15 lbs to failure

Super Setted With:

V-Sits on Bosu Ball With Med Ball Twists

3 sets to failure

Some Crazy Delt Machine Which Allows for Shoulder Abduction

Note: First time I used it, and was going for the theme for burn out. So that's what I did

3 sets to failure. Running the rack

Super Setted With:

Rope Face Pulls

75 lbs x 8
75 lbs x 8
75 lbs x 8

EZ-Bar Flat Skulls

Note: Assuming bar is 30 lbs (I really need to check that)

Quater per side x 8
100 lbs x 8
110 lbs x 8

CGBP

135 lbs x 8
155 lbs x 8
175 lbs x 5 - Then 3 more with a spot
Note: New PR~ Old PR: 165 lbs x 5

EOH Rope Extensions

Burout for 3 sets

Time: The actual of lifting weights itself: 1 h

Pumps and Vascularity : Check the pic

Energy and Focus: Once I got over the tired phase, was good

Post Working Ramblings of a Manlet:

- Wasn't really too worried about the numbers here. More wanted the burn out

- Hoping to get to everyone's journals tomorrow

- And tomorrow going to for deads. Gotta get more than 365 lbs x 2


Length of Sleep: 8 h

Sleep Quality: Great.
Pre-Workout Water In-take: 2.0 L

Workout Water In-take: 2.0 L

PWO Pics:

WARNING
Pasty-White, Quasi-Hairy Irish Man Ahead

[5Six]

Feb 12 '10
Back/Hammies

Forward: Took a page, or a motiff, from a buddy today. What was it? Did what I want

Deads

365 lbs x 4
Note: New PR~ Old PR: 365 lbs x 2

Band Assisted Pull-Ups

Note: I love these things. Did three sets with those red bands.

DB SLDL

80 lbs x 6
80 lbs x 6
80 lbs x 6

Mixed Grip Narrow Pull Downs

Note: Took this idea from someone else (I forget who. Sorry. If it's you, please speak up). I dig these things

120 lbs x 6
135 lbs x 6
Drop set from: 135 lbs and running the rack

Super Setted With:

Hammie Presses on LP

Note: Easy Peasy~

270 lbs x 6
270 lbs x 6
320 lbs x 6
Note:: Def sure this is a new PR


Time: The actual of lifting weights itself: 40 min

Pumps and Vascularity : It was pretty good.

Energy and Focus: Solid - fo sure

Post Working Ramblings of a Manlet:

- Have been really focusing on the MMC connection and not caring so much 'bout weight.

- Going back to deads with a different approach of doing a solid 3 sets with 4 - 6 reps

Length of Sleep: 8 h

Sleep Quality: Great.

Pre-Workout Water In-take: 2.0 L

Workout Water In-take: 2.0 L

[5Six]

Feb 13 '10
Speed Ladder Work/Cardio

Just a quick little sesh today. Did about 20 minute on the bike with some light resistance just to get the blood flowing. Followed up with some speed ladder work- I do this for shi and gigles - and was sweating like a whore. PWO meal: Red Lobster. Was going to the Keg but shi was lined up

What's lined up for later today? Gonna do a clean up day - calves, biceps, forearms, traps. Gonna get some base measurements, too. Realized I didn't do this in awhile

[5Six]

Feb 14 '10
Clean Up Day -- Bis/Traps/Calves/Forearms. . .and Tris O_o

Forward: Good workout. Did the whole 'what I want, and focusing on the MMC'


Straight Bar Curls

65 lbs x 6
65 lbs x 6
65 lbs x 6
Note: Tied with last week's PR, but these felt a lot easier

DB Curls

30 lbs x 6
30 lbs x 6

High Pulley Cable Curls

15 lbs x 20
15 lbs x 20

HS Dips

Note: Wanted to try a different compound exercise besides skulls or CGBP varation, and this is what I came up with. I don't think I like 'em

180 lbs x 6
180 lbs x 6

Floor Skulls

6 reps for 2 sets

As described here: TMUSCLE.com | Unconventional Workout - Triceps

One Arm Push Downs - Pronated Grip

2 sets to failure

Note: Super Setted With

Shrugs

205 lbs x 6
205 lbs x 6
Note: New PR~

Farmer Walks

60 lbs for about 50 paces
70 lbs for about 50 paces
Note: New PR~ I love these things

Calves


Time: Little bit over 60 minutes. Was there longer than I wanted to be *shrug*

Pumps and Vascularity : Really good

Energy and Focus: Solid

Post Working Ramblings of a Manlet:

- We have this guy at the gym, and we talk a bit. Hell of a guy, too. He lost 180 lbs of fat and I didn't recognize him when he walked in. Thing is though, I seen him since his transformation a few times, and each time I see him: I don't recognize him, and his progress blows my mind. And he also said I added some bulk

Length of Sleep: 6 h

Sleep Quality: Great.

Pre-Workout Water In-take: 1.0 L

Workout Water In-take: 3.0 L

[BendtheBar]

Looking forward to seeing you hit your goals. And hairy, pasty men are welcome here. In fact, the more hair the better.

Congrats on the new deadlift PR.

[5Six]

Feb 15 '10
Quads

Forward: Did what I wanted today. Worked out quite well. Was planning to workout with my bud today, but he said he couldn't do it till later, so I went cause I wanted to get the sesh over with. But then got a text from my workout buddy saying he could come just as I walked into the door. FFUU

Warm-Up

Just putting this up here, in cause if anyone wonders why I do

• 5 minutes on the treadmill. Working up to a 6.0 mph pace in a 5 minute time frame
• Foam rolling for IT band, adductors, quads and glutes
• Dynamic Work: Lunges, Walking lunges with the lead foot coming out a bit wider, toy soliders (kick one leg up and then touch opposing hand to oppsing foot); hip openers: bring the femur into abduction, external rotation and then extension, touch down and then back again, essentially making a circle with your femur by bringing it back and then forward again)
• Then starting with weights.

Squats

~275 lbs x 5
~295 lbs x 5
~315 lbs x 5
~225 lbs x 5
Note: Was working in KG, and thus the approx. More importantly, I went deeper this week as compared to last squat sesh AND things felt easier

Box Jumps

27" x 10
28" x 10
31" x 12
Note : Didn't think I had it in me to go for 31", but guess I do

DB Walking Lunges

30 lbs for 16 steps
30 lbs for 12 steps
25 lbs for 10 steps
Note: Wanted something with a bit higher reps and really get dem glutes squeezed. And this was it

Cardio

20 minutes. Treadmilll. 3.2 mph. 7% grade.

Time: The actual of lifting weights itself: 30 min

Pumps and Vascularity : Pics

Energy and Focus: Great. Need some new tunes in the iPod though

Post Working Ramblings of a Manlet:

- Growing a goatee (I have no idea why). And so haven't shaved in about a week, and really looking like a scrub



- Going back to deads with a different approach of doing a solid 3 sets with 4 - 6 reps

- One of the strongest/jacked guys in the gym, who's also a boxer, wants a leg workout with me. . .which should be interesting

Length of Sleep: 8 h

Sleep Quality: Sh*ty. Some guys were talking outside in the townhouse complex at 12:30 am in the morning and then 3:00 am -_-

Pre-Workout Water In-take: 1.0 L

Workout Water In-take: 1.5 L

Stumpy Manlet Legs:

[5Six]

Feb 16'10
Chest. . .with some tris

Gym Partner: Yes

Forward:

Seventh day in the gym. And oddly feeling good, and that I could keep on going And weighed in at 162.0 lbs this morning. True weekly weigh in will be on Thurs

Flat DB

65 lbs x 6
75 lbs x 8
85 lbs x 5 - Felt a tweak and just dropped the weight right there
85 lbs x 8

Incline BB

135 lbs x 8
185 x 3 + 2 with spot
135 to failure
135 to failure

Bench Dips

Note: First time doing these

35 lbs x 15
45 lbs x 12
Moved to feet on med ball
35 lbs x 20

OH Machine Extensions

90 lbs x 12
135 lbs x 12
150 lbs x 12

Super setted with:

DB Flys

Note: Dug super deep on these to get a really good contraction

35 lbs x 12
30 lbs x 12
25 lbs x 12
20 lbs x 12

Time: 60 minutes. Warm-up was sorta long, I was feeling super tight

Pumps and Vascularity : A.W.E.S.O.M.E.

Energy and Focus: Def great

Post Working Ramblings of a Manlet:

- Still shocked I could hit some new PR's after doing 7 sessions in a row. And to boot, felt like I could have kept on going. Guess something is going right

Length of Sleep: 7 h

Sleep Quality: Dec.

Pre-Workout Water In-take: 1.0 L

Workout Water In-take: 1.0 L

[5Six]

Originally Posted by BendtheBar

Looking forward to seeing you hit your goals. And hairy, pasty men are welcome here. In fact, the more hair the better.

Congrats on the new deadlift PR.

Heh. Thanks man! I couldn't stand it anymore and trimmed it I look like enough of a scrub for not shaving in over a week

[BendtheBar]

Originally Posted by 5Six

Heh. Thanks man! I couldn't stand it anymore and trimmed it I look like enough of a scrub for not shaving in over a week

I work at home so not much shaving taking place anymore. Thick quads, btw. Ever think of competing?