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My Stronglift 5x5 LOG


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25/01/13

WEEK 14 WORKOUT #34 A

 

SQUATS

 

8x17kgs

8x37kgs

5x57kgs

 

3x5x77 kgs ( Relatively Deep Squats from before )

 

* Instead of Increasing the weight this week i decided to just go back a few Kgs and focus on form and going down further in the squat , i realized i was doing just quarter squats last few workouts .

 

BENCH PRESS

 

15x17 kgs

8x37 kgs

5x47 kgs

3x57 kgs

 

3 x 5 x 67 kgs

 

* Bench was better this time with a very light spot , will repeat it again once more before increasing .

 

PENDLAY ROWS

 

10x35 kgs

 

3x5x62.5 kgs

 

Parallel Bar Dips

 

3x5 Bodyweight ( Getting better with the dips now but need to better till i can do atleast 10reps )

 

Alternate Dbell Curl ( Couldn't resist not doing them today )

2x12/8x10kg Dbells

 

Chest Press Machine

3 x 10 x 3/4/5 Plates

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28/01/13

WEEK 15 WORKOUT #35 B

 

SQUATS

 

Bar x 10

1x5x37 kgs

1x5x57 kgs

1x5x72 kgs

 

3x5,5,4x82 kgs

 

OHP

 

1x10xBar

1x5x25 kgs

1x8x35 kgs

 

3x5/5/4x47.5 kgs

 

*Had to Push Press the last few reps but its okay , happy with the lifts .

 

DEADLIFT

 

1x6x45kgs

1x5x75kgs

1x5x95 kgs

 

1x115 kgs PB

* Wasn't the best attempt , i just managed a single rep , i guess it was coz of the smaller Barbell i had to use today .

 

Lateral RAise

2x8x 5kgs Dbell

 

Dbell Bicep Curls

3x10/7/5x 10 kg Dbells

 

Chins UpS - 3 , 2 , 2 , 2 , 1 , 2

 

Decline Crunches -

2x10/8

2x10x5kgs Resistance

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30/01/13

WEEK 15 WORKOUT #36 A

 

Light Squat Day

1x10x22.5 kgs

1x12x37 kgs

1x12x47 kgs

*I was dripping with sweat after these quick high rep sets , really got the heart pumping . I think out of the 3 Squat workouts every week I can do this kind of training once a week .

 

BENCH PRESS

 

BARX10

1X8X37 kgs

1x6x47 kgs

1x3x57 kgs

3x5x67 kgs

*I had a light spot through the bench but the spotter did say that it was very light so I guess I can move on to the 2.5kg increment next week .

 

PENDLAY ROWS

 

BARX10

1X10X35 kgs

1x5x50 kgs

3x5x65kgs

* I managed 5 reps but last 2 reps on each set were cheat reps I was moving my entire body just to finish the movement , I will repeat the weight again next time .

 

INCLINE BENCH

 

1X10X37 kgs

1x6x47 kgs

 

Paralle Dips

 

4x5xbodyweight

DECLINE CRUNCHES

3X8 ( 5kg Resistance )

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02/02/13

WEEK 15 WORKOUT #37 B

 

SQUATS

 

2x5xBar

1x5x37 kgs

1x5x57 kgs

1x5x72 kgs

1x1x77 kgs

 

3x5x85 kgs

 

OHP

 

1x10xBar

1x10x25 kgs

2x8x35 kgs

 

3x5/5/4x47.5 kgs

 

 

Chins UpS - Total 20 repetitions , Bw and Assisted

 

Superset

DBELL BICEP CURL / TRICEP PUSHDOWN ( 1x10x10kgs , 2x6x12kgs + 10x4/5/6 plates )

 

* Gym was too crowded couldn't get the barbell for Deadlift so no deads today .

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04/02/13

WEEK 16 WORKOUT #38 A

 

SQUATS

 

2X5XBAR

1X5X37 kgs

1X5X57 kgs

1X3X73 kgs

 

3X5X87 kgs

 

BENCH PRESS

 

1X12XBAR

1X5X37 kgs

1X5X52 kgs

1X3X62 kgs

 

3X5X69.5 kgs

 

*I had a light spot through the bench .

 

PENDLAY ROWS

 

1X5X47 kgs

 

3x5x62.5 kgs

 

* The form kinda felt bad on this one .

 

Paralle Dips

 

3x6

 

DECLINE CRUNCHES

3x10 ( 5kg Resistance )

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Managed to hit 3000 Cal yest , will try and maintain the same today as well and for next 2 weeks actually . That is apprx 400-500 increase in my daily calories . I realize that since i have started i am lifting much more weight and i should increase my calories accordingly . I'l do this as a 2 weeks thing if i pack on more fat i will probably come back to 2500 else try and work on from there .

Its a very Rainy day out here in Delhi today , hope everyone's doing good .

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Good job on the calories mate! I never count mine but I'm pretty sure I'm eating enough ahha, gonna count and lower calories just before summer so I can get my weight down a bit and hopefully keep my strength the same.

How are things aesetically? You putting on weight at all?

Ps its sunny here :P

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06/02/13

WEEK 16 WORKOUT #39 B

 

 

DEADLIFT

( started my today's workout with Deadlift instead of OHP simply coz i could find some empty space and barbell , and i seized the opportunity )

 

1x5x37kgs

1x5x57kgs

1x5x77 kgs

1x4x97 kgs

1x1x107 kgs

1x1x117 kgs New PB

1x8x77 kgs

 

 

OHP

( Felt kinda weak on OHP coz of doing Deadlifts first , my wrists were already so full of blood and pumped )

 

Warmup

Dbell Laterla raise 2x10x4kg Dbells

 

1x5x25kgs

1x5x35kgs

1x5x45kgs

 

3x5/3/5x50 kgs

 

( Set 1-3 with light spot )

 

Close Underhand Grip Lat Pulldowns

(* My grip had given away by then due to calluses on palm so i decided to do the lat pulls instead of Chin Ups today )

 

1x10x42 kgs

1x8x49 kgs

1x7x49 kgs

 

Dbell Hammer Curls

2x8/6x8 kg Dbells

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Good job on the calories mate! I never count mine but I'm pretty sure I'm eating enough ahha, gonna count and lower calories just before summer so I can get my weight down a bit and hopefully keep my strength the same.

How are things aesetically? You putting on weight at all?

Ps its sunny here :P

 

Aesthetically well i am definitely feeling better than i ever was , but most of my growth is in the Back . My Chest hasn't grown much but it does feel a little thicker than before .

Delts are rounding up now slightly which is good . Arms i don't think there's much increase in size from what i measured but they look in better shape . Quads are looking much better than ever before .

Unfortunately all this is still accompanied by some thick layer of fat around my Gut

These are my measurements taken on 26th Jan unfortunately i did not take any measurements before so these are my base for now to improve on from here :-

 

Forearms - 11inch

Biceps - 13.6 in

Calves - 14.8 in

Chest - 40 in

Thighs - 21.5 in

Waist - 35.5

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08/02/13

WEEK 16 WORKOUT #40 A

 

SQUATS

 

2X5XBAR

1X5X37 kgs

1X5X57 kgs

1X3X77 kgs

 

3X3X90 kgs New PB

 

1x6x57

 

BENCH PRESS

 

1X10XBAR

1X10X37 kgs

1X5X52 kgs

1X5X62 kgs

 

3X5X70 kgs *I had a light spot through these 3 sets .

 

INCLINE BENCH

 

3X5X47 kgs

1x5x52 kgs

 

DBELL BENCH PRESS

 

2X6X20 KG DBELLS

 

TRICEP PUSHDOWNS

 

10X 3/4 PLATES

8X5 PLATES

3X5X6 PLATES

 

WORKOUT NOTES :- Still felt a little sore from the Deadlifts day before so skipped the Barbell Rows and converted it into more of a Chest Oriented workout . It was good to do some incline bench and i was happy with the weights i managed .

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Well got a wedding at home this week and a slightly packed schedule with work so i have decided to use this time as a week off from all types of training . I have been doing Strength Training for almost 15 weeks now and i guess a week off should definitely help me .

All the best to everyone working out this week .

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I had an amazing week off , had some cousins come over from Germany and spend most of my week showing them around Delhi . My break seems like will extend one more week as i have been asked by my company to relocate next week so i will probably start lifting once i have shifted to Calcutta .

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