My Stronglift 5x5 LOG

[captfit]

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 .

[captfit]

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 )

[vegan_rossco]

Good stuff mate there's nothing worse than a crowded gym :/

[captfit]

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 ??

[vegan_rossco]

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??

[captfit]

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 .

[vegan_rossco]

Sounds good to me dude! Solid numbers there man

[captfit]

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 .

[vegan_rossco]

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

[captfit]

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

[captfit]

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 Ⓥ]

Happy to read about your improvements buddy, good work there. Nice deadlifting too!

[captfit]

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 .

[vegan_rossco]

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

[captfit]

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 .