My Stronglift 5x5 LOG
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: My Stronglift 5x5 LOG
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 .
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 .
Re: My Stronglift 5x5 LOG
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 )
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 )
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
Good stuff mate
there's nothing worse than a crowded gym :/

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
Really man it was so difficult to find space the other day so i switched deadlifts with some arms workout .
How are you enjoying the 5/3/1 ?
What's the one month result like ??
How are you enjoying the 5/3/1 ?
What's the one month result like ??
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
That sucks man I know how it feels that's why I'm investing in a home gym 
5/3/1 is great man, I won't know the results until I test my 1 rep max's next month but I've got high hopes
how much longer do you think you'll follow 5x5??

5/3/1 is great man, I won't know the results until I test my 1 rep max's next month but I've got high hopes

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
I am thinking of sticking to it till i reach 100 kgs on squat and around 80 kgs on Bench which should be possible within 4-6 weeks if i dont get too busy with work .
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
Sounds good to me dude! Solid numbers there man 

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
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 .
Its a very Rainy day out here in Delhi today , hope everyone's doing good .
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
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
How are things aesetically? You putting on weight at all?
Ps its sunny here :p
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
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
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
Re: My Stronglift 5x5 LOG
vegan_rossco wrote: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
- Mini Forklift Ⓥ
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Re: My Stronglift 5x5 LOG
Happy to read about your improvements buddy, good work there. Nice deadlifting too!
Re: My Stronglift 5x5 LOG
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 .
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 .
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
Wooah! Strong bench there dude nice one
oh and good heavy squatting mate, I'm benching tonight and now I feel motivated
hope everythings good where you are bro


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
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 .
All the best to everyone working out this week .
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