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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Sat Jan 19, 2013 8:41 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Nothing much for the weekend MF , will sleep my day off and probably just go out and eat something been a while i tried my hand at some junk , too much Milk and Cottage Cheese in past one week , need a tasty food break this weekend ;)


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Mon Jan 21, 2013 1:40 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
21/01/13
WEEK 14 WORKOUT #32 A

SQUATS

8x37kgs
5x57kgs
5x67kgs
3x73kgs

3x5x83 kgs

* I felt a lot of stress on my lower back today while doing Squats which i wasn't feeling before, Could it be because of using heavy weight on the SMith Machine ?


BENCH PRESS

8x37 kgs
5x47 kgs
3x57 kgs

3 x 5 x 67 kgs

* It went okay okay i got in some guy working out to Spot and he kinda ruined the first set giving way to much so i wasn't really able to judge how much of the total weight i managed on my own , will repeat the same weight again preferably with a better spot next workout

PENDLAY ROWS

10x35 kgs
5x55 kgs

3 X 5 x 60.5 kgs

Parallel Bar Dips

2x5 Bodyweight
1x8 Machine Assisted

Decline Crunches
3x12

Hyper Extension
2x10

Over all a good workout session although a little disappointed with the Bench i couldnt feel myself giving it my 100% .
I think the Creatine is working atleast in terms of Stamina i am feeling less tired after workouts but i hope it gives me something more in terms of muscle mass as well with the workout i am following .


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Mon Jan 21, 2013 5:12 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Guys i had a question and would like to hear from all of you , this week i will finish my 13 Weeks on Stronglifts , although i am still making progress in terms of Strength i think its time i should switch up something as this is getting too monotonous , I will love to get some suggestions from you all regarding some HyperTrophy workout routine if any of you have followed and which worked for you . There is this one i came across while surfing which i liked as it has a nice combo of Compund and Isolation :-

http://www.wannabebig.com/training/body ... -got-back/

Looking forward to your feedbacks .


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Mon Jan 21, 2013 1:58 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1494
Location: Isle of Wight, England
For hypertrohpy I've heard good things about 3x12 but don't know from experience

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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Tue Jan 22, 2013 2:19 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Hey captfit - I answered your question in my log, check it out and let me know if you have any more questions.

As far as the creatine goes, it's not going to directly increase your muscle size. The workout you do is what will increase your muscle size. The creatine will only help you work out harder.

I also can't be of much help in hypertrophy, as that isn't in line with my goals.

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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Wed Jan 23, 2013 1:26 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
23/01/13
WEEK 14 WORKOUT #33 B

OHP

2x10x2kg Dbells
1x10xBar
1x5x35 kg

4x5x45kgs ( Last 2 sets with a Spot )
1x5x47.5kgs


DEADLIFT

1x10x37kgs ( ROmanian DL )

1x5x57 kgs
1x5x77 kgs
1x5x107 kgs

1x5x112 kgs New PB

Lateral RAise
1x15 x 4kgs Dbell
2x8x 5kgs Dbell

Chins Ups - 10 reps total spread into 3 sets
Decline Crunches - 4x12

* Current Bodyweight 82.5kgs
* Happy with the Deadlifts


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Wed Jan 23, 2013 9:01 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA


This one's definitely clearer than my previous ones so i you guys can judge me better on form .
112 kg x 4


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Thu Jan 24, 2013 12:24 pm 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Moderate day with food today , might have just managed to touch 2000 calories which is less compared to my goals of around 2500 .
Need to add some more bananas and Olive oil in there .
Big day tomorrow morning first attempt at 85kgs Squat and 77kgs Bench Press .


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Thu Jan 24, 2013 2:10 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Are you managing to keep your protein up?

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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Fri Jan 25, 2013 1:58 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Mini Forklift Ⓥ wrote:
Are you managing to keep your protein up?


Yeah i am managing around 110-120gms on off days like yest and 150+gms on good ones like i will aim to do today .

Can you check out the deadlift vid few posts above and give me a form check on it . With the weight over 100kgs i really want to focus on right form now .


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Fri Jan 25, 2013 2:11 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
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 :P )
2x12/8x10kg Dbells

Chest Press Machine
3 x 10 x 3/4/5 Plates


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Fri Jan 25, 2013 3:48 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
training is looking good boss, sounds like your enjoying yourself with it! :)

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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Sat Jan 26, 2013 1:20 pm 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Yes brother its been fun till now and i am definitely enjoying getting stronger and i am trying to add more stuff too my training as well with some more isolation and accessory work .


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Mon Jan 28, 2013 2:50 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
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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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Wed Jan 30, 2013 10:51 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
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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