My Stronglift 5x5 LOG
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
My Stronglift 5x5 LOG
After 2 yrs of on and off training i am finally deciding to stick to something simple and that's how i stumbled on Stronglifts 5x5 .
I am a beginner despite some training and will be starting the program from scratch . Looking forward to all the suggestions and tips from you all .
Regards
I am a beginner despite some training and will be starting the program from scratch . Looking forward to all the suggestions and tips from you all .
Regards
Re: My Stronglift 5x5 LOG
23/10/2012
I did my first workout yest and i am starting from scratch , i am not adding the barbell weight as the gym doesn't have standard Barbells the one they have is abt 17kgs and the only place to squat is the smith machine , i know lot of cons but that's the only gym i can afford and at least i'm squatting right ?
My diet well its more like 50% carbs and 25% of fats and proteins ( around 100gms ) consisting mainly of milk , soy , cooked vegetables , peanut butter etc .
DAY 1
SQUATS
10KG 5X5
BENCH PRESS
10KG 5X5
ROWS
10KG 5X5
Tomorrow is Deadlift day lets see how that goes .
I did my first workout yest and i am starting from scratch , i am not adding the barbell weight as the gym doesn't have standard Barbells the one they have is abt 17kgs and the only place to squat is the smith machine , i know lot of cons but that's the only gym i can afford and at least i'm squatting right ?
My diet well its more like 50% carbs and 25% of fats and proteins ( around 100gms ) consisting mainly of milk , soy , cooked vegetables , peanut butter etc .
DAY 1
SQUATS
10KG 5X5
BENCH PRESS
10KG 5X5
ROWS
10KG 5X5
Tomorrow is Deadlift day lets see how that goes .
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
hey there! stronglifts 5x5 is great I'm doing something fairly similar but separating squat and deadlift days plus starting a bit heavier, I'll be sure to keep checking in my friend
p.s I had dead lift day today.. ouch (:

p.s I had dead lift day today.. ouch (:
klaatu21 wrote:sensai ross, forgive me for doubting you and myself
Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!
viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove
Re: My Stronglift 5x5 LOG
25/10/2012
Workout DAY 2
SQUATS
12.5 KG 5X5
OVERHEAD BARBELL PRESS
10KG 5X5
DEADLIFT
25KG 1X5
SQUATS were okay . Smith Machine is my only option for squats , no squat or power rack any tips on how to maintain form on it ??
DEADLIFT was easy as well there was a time i could do 80kgs
but will get back there . Will try and get a vid sometime next week .
Postworkout food was a a cup of oatmeal with 500ml milk , 10-12 almonds , a banana and some peanut butter . Time for some more fruits .
@ vegan_rossco
Hey mate its really good to hear from you , i read your log you look pretty good in the pictures and i am glad to have some company here !
Workout DAY 2
SQUATS
12.5 KG 5X5
OVERHEAD BARBELL PRESS
10KG 5X5
DEADLIFT
25KG 1X5
SQUATS were okay . Smith Machine is my only option for squats , no squat or power rack any tips on how to maintain form on it ??
DEADLIFT was easy as well there was a time i could do 80kgs

Postworkout food was a a cup of oatmeal with 500ml milk , 10-12 almonds , a banana and some peanut butter . Time for some more fruits .
@ vegan_rossco
Hey mate its really good to hear from you , i read your log you look pretty good in the pictures and i am glad to have some company here !
Re: My Stronglift 5x5 LOG
27/10/12
WORKOUT DAY 3
SQUATS
15 KG 5X5
BENCH PRESS
12.5 KG 5X5
ROWS
12.5 KG 5X5
CRUNCHES WITH 2 KG DUMBELLS 2 X 10
WORKOUT DAY 3
SQUATS
15 KG 5X5
BENCH PRESS
12.5 KG 5X5
ROWS
12.5 KG 5X5
CRUNCHES WITH 2 KG DUMBELLS 2 X 10
Re: My Stronglift 5x5 LOG
29/10/12
Workout DAY 4
SQUATS
17.5 KG 5X5
OVERHEAD BARBELL PRESS
10KG 5X5
DEADLIFT
30KG 1X5
ASSISTED DIPS
2X12
Workout DAY 4
SQUATS
17.5 KG 5X5
OVERHEAD BARBELL PRESS
10KG 5X5
DEADLIFT
30KG 1X5
ASSISTED DIPS
2X12
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- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
Hey there buddy!how are you finding stronglifts so far? 

klaatu21 wrote:sensai ross, forgive me for doubting you and myself
Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!
viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove
Re: My Stronglift 5x5 LOG
Hey its going pretty good i mean my PR's are definitely pretty high on almost everything but that was a while ago so slowly getting back to them is a pain but as the program says what matters is how much i can lift after 12weeks so just increasing the weight gradually , food is one area i am lagging a bit in India its not easy to get avocados , hummus , cottage cheese or soy burritos and other stuff i read people eating , so thats something i am still trying to figure out .
You tell me njoying your workouts ?
You tell me njoying your workouts ?
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- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
Ah I can imagine it may be difficult to find certain foods, just keep those calories up! yeah I'm enjoying it and progress is pretty fast
trying to slow myself down to avoid injury as I'm starting to get back pain some days

klaatu21 wrote:sensai ross, forgive me for doubting you and myself
Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!
viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove
-
- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: My Stronglift 5x5 LOG
You're trying to say it is difficult to eat a vegan diet in INDIA?! Forget avocados, hummus and ESPECIALLY soy burritos. Focus on what you have readily available: Lentils, Chickpeas, rice, coconut oils etc. Don't be afraid to eat like a poor person!
Re: My Stronglift 5x5 LOG
Hey there, I started Stronglifts back in Sept and I'm into week 7. It's great when you start getting higher and the results have been awesome. In this 7 weeks my thighs are already crazy bigger and my shoulders are popping. I was all excited because I finally fit into a medium shirt, now I can't fit into them again...but this time because of muscle! I eat a lot of Indian food in my diet. I would guess you can get your hands on some lentils and or chickpeas, that would be a great addition. Actually, a great substitute for the soy. I fall back on soy when I get lazy or rushed, which is more often than I like, but I try to limit it. Brown rice and other grains like couscous and quinoa must be around. Just eat clean and eat all the veggies you can get your hands on. Heck, you can even make your own rice or almond milk.
But most of all...good luck!
But most of all...good luck!
Re: My Stronglift 5x5 LOG
Thank you so much for the encouragement , yes i do have my house stocked with lentils and chickpeas but they are not a daily thing , so you guys say i should eat chickpeas daily , a bowl of boiled will do ?
i'l try and sample out a diet here in a day or two along with my pictures and maybe i can get a critique
@putt77 wow man that's amazing i really want my shoulders to grow , this is just week 2 but heck i will make sure i go all the distance , i know it'l be worth in the end .
i'l try and sample out a diet here in a day or two along with my pictures and maybe i can get a critique
@putt77 wow man that's amazing i really want my shoulders to grow , this is just week 2 but heck i will make sure i go all the distance , i know it'l be worth in the end .
Re: My Stronglift 5x5 LOG
31/10/2012
WORKOUT DAY 5 , WEEK 2
SQUAT
20kgs 5x5
BENCH PRESS
15kgs 5x5
BARBELL ROWS
15kgs 5x5
The BEnch press is really coming of very easy and i feel very tempted but i am holding back , hope it pays off . Will upload my current pictures and my diet tomorrow .
WORKOUT DAY 5 , WEEK 2
SQUAT
20kgs 5x5
BENCH PRESS
15kgs 5x5
BARBELL ROWS
15kgs 5x5
The BEnch press is really coming of very easy and i feel very tempted but i am holding back , hope it pays off . Will upload my current pictures and my diet tomorrow .
-
- Rabbit
- Posts: 148
- Joined: Mon May 07, 2012 7:23 pm
Re: My Stronglift 5x5 LOG
captfit wrote:Thank you so much for the encouragement , yes i do have my house stocked with lentils and chickpeas but they are not a daily thing , so you guys say i should eat chickpeas daily , a bowl of boiled will do ?
i'l try and sample out a diet here in a day or two along with my pictures and maybe i can get a critique
@putt77 wow man that's amazing i really want my shoulders to grow , this is just week 2 but heck i will make sure i go all the distance , i know it'l be worth in the end .
Eat the living FUCK out of chickpeas and lentils! They are your friend. You will need to learn how to cook them nice eventually and make different stuff to keep it interesting but that is a conversation for a different time.
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
carrot topless wrote:Eat the living FUCK out of chickpeas and lentils! They are your friend.

klaatu21 wrote:sensai ross, forgive me for doubting you and myself
Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!
viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove
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