My Stronglift 5x5 LOG

[captfit]

looking good mr captfit.......getting strong now too! i used to love cooking, but cant be bothered now all i cook is rice, potatoes and if im feeling very adventurous some curry powder in my baked beans

what are you captfit a vegan or vegetarian? are the traditional foods/ways of cooking where you come from pretty healthy?

I am a Lacto-vegetarian . I do use Milk and milk products in my diet but nothing else .

Well here in India cooking is okay , the food is highly oil based although we do include lot of lentils and vegetables but its mainly cooked in Oil .
Steamed and Sauted doesn't work that much . More so average Indian Diet is a High Carb Low Protein diet with the use of loads of White Flour , Potatoes and White Rice .

[captfit]

http://www.youtube.com/watch?v=znCdjsKR ... e=youtu.be

DEADLIFT VIDEO FROM LAST WEEK's WORKOUT DEADLIFT - 97KGS


http://www.youtube.com/watch?v=lAV2TiIe ... e=youtu.be

DEADLIFT FROM YESTERDAY's WORKOUT DEADLIFT - 102

I put this up few posts back but seems like it gt way to backtracked . Can you guys do a quick form check specially on the 102kg one . Again sorry for the poor quality phone cam sucks .

[vegan_rossco]

Looks fine to me mate, that gym is a bit small so it may have looked better with more room either way that's really good man!

[captfit]

12/01/13
WEEK 12 WORKOUT #28 A

SQUATS

10xBar ATG
8x37kgs
5x57kgs
5x67kgs

3x5x74.5 kgs

Bench Press

12xBar
10x37kgs
5x 47 kgs

3x5x62 kgs PB

PENDLAY ROWS
5x47kgs

3X5x57 kgs

[mrbear666]

looking good mr captfit.......getting strong now too! i used to love cooking, but cant be bothered now all i cook is rice, potatoes and if im feeling very adventurous some curry powder in my baked beans

what are you captfit a vegan or vegetarian? are the traditional foods/ways of cooking where you come from pretty healthy?

I am a Lacto-vegetarian . I do use Milk and milk products in my diet but nothing else .

Well here in India cooking is okay , the food is highly oil based although we do include lot of lentils and vegetables but its mainly cooked in Oil .
Steamed and Sauted doesn't work that much . More so average Indian Diet is a High Carb Low Protein diet with the use of loads of White Flour , Potatoes and White Rice .

ah i see mate, sorry about all the questions was just interested deadlifts looking good!

[captfit]

Ah mate no worries i am always open to questions , always good to use this forum not just as a means of learning about weight lifting but about each other as well , right Mr Green

[captfit]

14/01/13
WEEK 13 WORKOUT #29 B

SQUATS

10xBar ATG
8x37kgs
5x47kgs
3x62kgs
3x72kgs

3x5x77 kgs

OHP

10xBar
10x25 kgs
5x35 kgs

3x5x45 kgs PB

DEADLIFT

5x34 kgs
5x54 kgs
3x90 kgs

1x5x107 kgs New PB

I almost fell like i kinda passed out on that last set . It was very taxing on the body and i may just repeat the same weight once more to make sure i am not pushing my luck too much and working out in a controlled manner .

For diet i have been planning to increase my protein intake upto 150-160 gms / day .
also i plan on doing some HIIT ( Short Sprints with jog in between ) twice a week to burn some fat off as i better stay in shape rather than get too bulky .
I will upload my diet tonight .

[Mini Forklift Ⓥ]

Look forward to reading through your diet, have you started the protein + creatine yet?

Good solid workout there, looks like you really pushed yourself mate. Good work!

[captfit]

All righty a quick info abt my meal today :-

Meal 1
1 Scoop On Protein + 300ml Milk + 1 Apple

Meal 2
Carrot + Soy soup + Olive Oil ( around 45gms Protein )

Meal 3
Kidney Beans + Rice

Meal 4
1 Scoop ON + 500ml Milk + 20 Almonds

Meal 5
Indian Bread ( Roti ) + Spinach + Cottage Cheese ( Palak PAneer if any one tried it in any Indian restaurants )

Total should be around 150gms Protein , 90gms Fat , 250gms carbs

@MF - yes i started with creatine yesterday . doing with 4 teaspoons for first 5 days will lower it after it .

[asparagus]

Protein looks good, but your total is around 2400 calories, which doesn't seem like enough. What's your height and bodyweight? Have you been slowly gaining weight while you've been lifting?

[captfit]

Protein looks good, but your total is around 2400 calories, which doesn't seem like enough. What's your height and bodyweight? Have you been slowly gaining weight while you've been lifting?

I am 179cms and 82kgs at present . I have gained around 2-3 kgs in last 3 months i recon . I have a very slow metabolism so i end up feeling full longer on whatever i eat that is why i am not able to add more food , although i'd love to .

[captfit]

16/01/13
WEEK 13 WORKOUT #30 A

SQUATS

10x Free Squats
5x37kgs
5x57kgs
5x67kgs
3x72kgs

3x5x79.5 kgs
(Managed to break past the plateu which i couldn't last time after a 10% Deload . Also i am using a bench between my legs from last 2 workouts which gives me a lot more confidence going in with higher weights )

BENCH PRESS

Chest Press Machin 1x15
5x37 kgs
5x47 kgs
3x57 kgs

3 x 5 x 64.5 kgs PB

PENDLAY ROWS

10x37 kgs
5x47 kgs

3 X 5 x 60 kgs

Parallel Bar Dips

2x5 Bodyweight
2x8 Machine Assisted

Decline Crunches

3x10

Overall a killer workout today managed my energy levels right upto the end so feeling really good about it . I definitely need to be eating more i feel now that the lifts are going up i need to add equally more calories if i want some muscle mass .

[asparagus]

Well, if you are gaining weight and your lifts are still going up then at the moment you shouldn't need to raise your calorie intake, unless you start feeling hungry all the time. There will come a point where your metabolism will start to increase a little and you will find yourself hungry more often, or you will start to stall on your lifts because your body needs more fuel.

[captfit]

19/01/13
WEEK 13 WORKOUT #31 B

I am kinda thinking of separating Squats and DeadLift day so just did 1 set of Squat ,

Squats
1x20x37kgs

OHP
Just to give my body a diff feel instead of doing OHP with Barbells i picked up two 15Kgs Dumbells .


1x10xBar
5x5x 10 kg Dbells
5x5x12.5 kg Dbells

5x5x15 kg Dbells

DEADLIFT

5x57 kgs
5x77 kgs
3x97 kgs

1x5x107 kgs

Chins Ups - 10 reps total spread into 3-4 sets
Dbell Bicep Curls - 2x10/8x10kg Dbells
Tricep Pushdown - 2x12x4/5 Plates on Machine

Reverse Ab Crunches - 3x10

* DeadLift was good i am happy it went well , while doing them on Monday i had to exert a lot but today they went good i was sure on every rep that i am going to finish them clean .

[Mini Forklift Ⓥ]

You're doing really well mate, especially gaining 2-3kg in the last 3 months. That's impressive!

What you getting up to this weekend, anything exciting?