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  1. #81
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by jeromechicago View Post
    Same one, Justin! Wish I had seen your routine before I created one for myself! What did you think of it when you did it?
    It's a great program. It does work very well for gaining size and a little strength. Just know that it's not a strength program. You will get stronger (almost inevitable) with it. But you will gain mass more so than strength.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  2. #82
    Experienced Member jeromechicago's Avatar
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    Quote Originally Posted by Deviation View Post
    It's a great program. It does work very well for gaining size and a little strength. Just know that it's not a strength program. You will get stronger (almost inevitable) with it. But you will gain mass more so than strength.
    Thanks! I think my ego needs a bit of a boost, so some mass gain would not be bad. How long did you stick with this program?

  3. #83
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by jeromechicago View Post
    Thanks! I think my ego needs a bit of a boost, so some mass gain would not be bad. How long did you stick with this program?
    ~12 weeks.
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    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  4. #84
    Experienced Member jeromechicago's Avatar
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    Didn't have a chance to post the rest of last week's workouts. Here is yesterday's workout. I didn't sleep much the night before, so that might explain some fatigue and difficulty with the overhead presses. Went up by one rep on each exercise (except for military press). 10 min cardio before and 20 min after lifting

    Heavy Day Workout:
    Squats: 45x9, 65x9, 100x9, 100x9
    Bench Presses: 45x9, 65x9, 110x9, 110x9
    Bent-Over Rows: 45x9, 45x9, 85x9, 85x9
    Standing Military Presses: 45x9, 45x9, 70x4 then decreased to 65x3, 65x8
    Stiff-Legged Deadlifts: 65x9, 65x9, 115x9, 115x9
    Barbell Curls: 20x9, 20x9, 50x9, 50x9
    Calf Raises: 25x9, 50x9, 100x9, 100x9

  5. #85
    I Am JEFIT Legend Deviation's Avatar
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    Sleep is king for sure. I know I lift terrible if I don't sleep well.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  6. #86
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    Hi Jerome

    Like you did, I have just started 5X5 with calculated nutritional goals and like you my intention is to lose body fat with a calorie deficit, how did you find the getting stronger and losing BF? were there any change ups to your original plan that helped?

  7. #87
    Experienced Member jeromechicago's Avatar
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    I've been bad at keeping up this log lately. Insomnia and a bus work schedule have been taking a toll on my workouts, too. I've only been able to get to the gym twice each week for the past two weeks. It seems like I'm going down on the weights, not up, particularly with the military press and the rows. But, I have to remember that I'm doing more reps in this program so I can't expect to lift the same weights I did for the Starting Strength program. Anyway, here's yesterday's workout. I lost track of the weeks and for part of the workout did 11 instead of 10 reps, but I seemed to work out ok. 10 min cardio before and 20 min after.

    Heavy Day Workout:
    Squats: 45x11, 45x11, 100x11, 100x11
    Bench Presses: 45x11, 65x11, 110x10, 110x10
    Bent-Over Rows: 45x10, 45x10, 80x10, 80x10
    Standing Military Presses: 45x10, 45x10, 65x7, 65x8
    Deadlifts: 65x10, 65x10, 110x10, 110x10
    Barbell Curls: 20x10, 20x10, 45x10, 45x10
    Calf Raises: 25x10, 50x10, 100x10, 100x10

  8. #88
    Experienced Member jeromechicago's Avatar
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    Hi Jason:

    I actually did the Starting Strength program, which is 5x3, not 5x5, but otherwise similar. I took a break from the program because I found that I could not keep up the strength gains without eating a lot more and gaining more fat, despite doing cardio. I've decided to not worry as much about strength gains right now and focus on a bit of weight loss. I don't know, but I think that the 5x3 and 5x5 programs are probably great for younger men, but for this almost 47 year old, I found the Starting Strength program quite taxing and didn't make a lot of progress. However, I probably set myself up for failure by not sleeping well, not eating enough, etc. I might give it another go once I cut my BF down a bit.



    Quote Originally Posted by Jasonhannen View Post
    Hi Jerome

    Like you did, I have just started 5X5 with calculated nutritional goals and like you my intention is to lose body fat with a calorie deficit, how did you find the getting stronger and losing BF? were there any change ups to your original plan that helped?

  9. #89
    Experienced Member jeromechicago's Avatar
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    This is my Thursday workout. No major issues. I think I'm beginning to find my rhythm with this program. 10 min cardio before and 20 min after.

    Medium Weight Day
    Barbell Squat: 45.0x10, 45.0x10, 90.0x10, 90.0x10
    Barbell Bench Press: 45.0x10, 45.0x10, 100.0x10, 100.0x10
    Barbell Bent Over Row: 45.0x10, 45.0x10, 70.0x10, 70.0x10
    Standing Military Press: 45.0x10, 60.0x10, 60.0x10
    Barbell Deadlift: 60.0x10, 60.0x10, 100.0x10, 100.0x10
    Barbell Curl: 20.0x10, 20.0x10, 40.0x10, 40.0x10
    Seated Calf Raise: 25.0x10, 50.0x10, 90.0x10, 90.0x10

  10. #90
    Experienced Member jeromechicago's Avatar
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    This is Saturday's workout. Form felt good. 10 min cardio before and 20 min after.

    Light Workout Day
    Barbell Squat: 45x10, 45x10, 80x10, 80x10
    Barbell Bent Over Row: 45x10, 45x10, 65x10, 65x10
    Standing Military Press: 45x10, 55x10, 55x10
    Barbell Deadlift: 55x10, 90x10, 90x10
    Barbell Bench Press: 45x10 ,90x10, 90x10
    Barbell Curl: 20x10, 30x10, 30x10

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