Kyle's Training Log

[KyleCozzens]

Hello All. I am in my fourth week of the 5x5 program, but I just started posting on the forum, so that is why I am just starting this now.

First a little background information. I am a male, 21 years old, 5'6", 144.4lbs and approximately 15% body fat. I have been playing sports all my life. Football, Ice Hockey, and Baseball. I was very small during most of high school, but grew a little by the time senior year rolled around. I never really lifted weights until after my first year of college. The college I transferred to after my first year had a hockey team that I planned on trying out for, so I followed a workout prescribed by the coach (just a side note, the coach was actually drafted by the Boston Bruins of the NHL, but was unable to play due to a knee injury). After working out all summer I weighed 135lbs and was benching 125lbs and had a three rep max of 205lbs on the squat.

After the hockey season ended, I didn't really do much for a couple years. Fast forward to four weeks ago. I started the 5x5 program weighing about 143lbs. I am now two workouts into week 4. The first workout I did 140lbs on Squat, 75lbs on Press, 145lbs on Deadlift and 5/4/3 on Pull Ups. The second workout I did 150lbs on Squat, 105lbs on Bench, 95lbs on Row, and 2/1/0 on Dips weighted with 20lbs.

My main goal is to get my weight up to at least 160lbs. I have been drinking almost a gallon of whole milk for the past four days and plan to continue that. I drink an ON 100% Whey Gold Standard protein shake after each workout and before bed each night.

My workout partner is my younger brother. He is 14 years old, 5'9", and 178lbs. He is currently lifting less than me, making sure to use correct form, but I have no doubt that he will eventually lift far more than I will be able to. He has about 25% body fat, which we need to work on, but once that comes down he will be a monster.

[KyleCozzens]

Morning Weight: 147.8lbs
Body Fat Percentage: 16.3%

Squat: 155lbs 5/5/5/5/5
Press: 80lbs 5/5/5/5/4
DL: 165lbs 5/5/5/5/5
Chin Ups: 6/3/2

I had to go to the gym by myself yesterday because my brother had an appointment during the time that I was free to lift. It was a squat, press, deadlift, chin up day. Squats are getting tougher, but still manageable at 155lbs. I almost stalled on the last rep, but thanks to some grunting I was able to push through. I stalled on the press, which is the same thing that happened in the previous two press workouts. I stalled at 80lbs today on the last rep of the last set. The same thing happened at 75lbs and I was able to complete all sets and reps the following workout, so I am looking forward to the next press workout. Deadlifts are actually starting to seem heavy, so I am contemplating whether I want to go up 10lbs or 20lbs for the next workout. For chin ups I went 6/3/2, compared to 5/4/3 the last time.

[KyleCozzens]

Log for 3/18/08

Squat : 160lbs 5/5/5/5/5
Bench: 110lbs 5/5/5/5/5
Row: 95lbs 5/5/5/4/4
Dips: Weighted 20lbs 3/1/1

Before this workout I came across the article about the second most common mistake while squatting being the knees bending first. I realized this is what I had been doing. Last workout at 155lbs doing them incorrectly, they were doable, but tough. This workout I made sure to do them correctly and they were much easier.

I think I may have jumped up in weights too quickly on the rows. I also had not been paying much attention to making sure the bar touched my chest. I did that today and realized I could not make all the reps on the last couple sets. I will keep the same weight and try again.

Dips, along with chin ups and pull ups, have been progressing each workout.

I am working out alone now since my brother has started football practice. Once I get this semester paid for, we will start getting equipment for our home gym. When that happens I will start him on a modified workout until football season is over.