My Stronglift 5x5 LOG

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vegan_rossco
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Re: My Stronglift 5x5 LOG

#211 Postby vegan_rossco » Tue Apr 09, 2013 2:58 am

That does sounds hectic ahha, what's the new place like? Decent gyms nearby? Its all pretty good here mate, got a few months of studying to do and then I'm no longer a student so I'm looking around for full time work as I'm currently only part time, scary stuff :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

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captfit
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Re: My Stronglift 5x5 LOG

#212 Postby captfit » Sat Apr 13, 2013 8:50 am

Finally back at gym after two months . yesterday and today i did some mixed work , trying to throw in everything just to get my body back in from , did a mix of bench press . military press , squats , Lat pull downs and some arm work . I was looking for a more Hypertrophy oriented routine and came across this , will be giving it a shot for next 8 weeks or so that's the time i have given myslf to get back to my previous max lifts .

I would love to hear what you guys think about this schedule : -

http://www.jefit.com/routines/workout-r ... hp?id=1933

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captfit
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Re: My Stronglift 5x5 LOG

#213 Postby captfit » Sat Apr 13, 2013 8:52 am

vegan_rossco wrote:That does sounds hectic ahha, what's the new place like? Decent gyms nearby? Its all pretty good here mate, got a few months of studying to do and then I'm no longer a student so I'm looking around for full time work as I'm currently only part time, scary stuff :p



You'l manage it bro don't worry . Better get all those lifting nos up before full work takes over your time . So how's the progress been with 5/3/1 add an inch or two ?

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vegan_rossco
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Re: My Stronglift 5x5 LOG

#214 Postby vegan_rossco » Sat Apr 13, 2013 11:48 am

That programme looks pretty awesome man :) I wouldn't be able to do it because of the machine stuff where I work out at home.
5/3/1 was fun man, didn't really make any size gains but I definitely got a lot stronger, what I've been training like recently has added 3Kg of muscle and alittle bit of fat so I'm happy! How was 5x5 dude? Did you make some size gains? I noticed your fb picture your arms looked pretty big :)
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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captfit
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Re: My Stronglift 5x5 LOG

#215 Postby captfit » Sun Apr 14, 2013 9:00 am

Hahaha well the arms were okay i gained the most in Quads , i mean i was surprised my legs could grow this well .Other than that pecs and traps look better shaped for sure maybe not huge .

I too ended up gaining some fat around the mid section which i am aiming at loosing now probably getting down to 75kgs from current 80kgs . That's why i picked a 4 day split just to give that extra workout day to myself .

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mrbear666
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Re: My Stronglift 5x5 LOG

#216 Postby mrbear666 » Sun Apr 14, 2013 1:04 pm

alright captfit, good to have ya back mate! the program looks cool, a change is always nice! good luck with the training! :D
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Mini Forklift Ⓥ
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Re: My Stronglift 5x5 LOG

#217 Postby Mini Forklift Ⓥ » Sun Apr 14, 2013 11:39 pm

Welcome back buddy, you'll be back to where you left on in no time I am sure of that.
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captfit
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Re: My Stronglift 5x5 LOG

#218 Postby captfit » Mon Apr 15, 2013 2:57 am

mrbear666 & Mini Forklift Ⓥ
Missed you guys , support is really vital for progress and i am sure of it now . Yes MF that's what i am hoping for to get back the strength soon .

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captfit
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Re: My Stronglift 5x5 LOG

#219 Postby captfit » Mon Apr 15, 2013 3:00 am

15/04/2013
CHEST DAY

Bench Press

2x10xBar
1x10x37kgs
5x5x42 kgs

Incline Bench

1x10x27kgs
2x8x37kgs

Incline Dbell Flyes

2x6kg Dbell x 10

Push Ups
3x10

Standing BW Calf RAise
3x20

Decline Crunches
3x10

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captfit
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Re: My Stronglift 5x5 LOG

#220 Postby captfit » Thu Apr 18, 2013 12:49 am

17/04/13

Back Day

Machine Assisted Chin Ups - 5,5,5,4,4
Bent Over Rows - 5x5x40
Lat Pulldown - 3x10x5 Plates
Seated Cable Rows - 2x10x4 Plates

Stationary Bike - 15mins moderate speed

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captfit
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Re: My Stronglift 5x5 LOG

#221 Postby captfit » Thu Apr 18, 2013 12:58 am

18/04/13

Shoulder Day

Lateral Side Raise - 3x10x4kg Dbell
Military Press - 5x5x30 kgs
Dbell Shoulder Press - 1x10x10kg Dbell 1x9x12 kg Dbell
Dumbbell Bent Over Delt Raise - 2x8x4kg Dbell
Barbell Shrugs - 1x10x57kgs , 2x10x67 kgs

Decline Crunches - 4x10
Hyper Extension - 2x10

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vegan_rossco
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Re: My Stronglift 5x5 LOG

#222 Postby vegan_rossco » Thu Apr 18, 2013 2:08 am

Cool training matey! How does it feel doing all these different exercises again? Hope everythings cool your end :)
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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captfit
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Re: My Stronglift 5x5 LOG

#223 Postby captfit » Sun Apr 21, 2013 4:12 am

Hey Ross all is good mate . yes its really fun to do this Split routine as i hadn't worked out like this for months and it feels good to isolate the work sometimes for change than going full body all the time . I will probably continue the same for next 8 weeks and depending on results decide further .

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captfit
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Re: My Stronglift 5x5 LOG

#224 Postby captfit » Sun Apr 21, 2013 4:21 am

19/04/2013

ARMS

Close Grip Bench Press - 5x5x42kgs
Barbell Curl - 5x5x30 kgs
Tricep Cable Pushdowns - 2x10x5 Plates
Standing Dbell curls - 2x8x7.5kg dbell
Machine Preacher Curls - 2x8x15kg ( 2 plates)
Assisted Parallel Bar Dips - 3x10

20/04/2013

LEGS

SQUATS - 5x5x47kgs
Leg Curls - 2x8x22.5kgs (3 Plates )
Leg Extension - 2x8x30kgs ( 4 plates )
BodyWeight Calf Raise- 4x15

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captfit
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Re: My Stronglift 5x5 LOG

#225 Postby captfit » Tue Apr 23, 2013 6:46 am

23/04/2013

CHEST

BArbell Bench PRess - 5x5x44.5kgs
Incline Bench - 3x8x39.kgs
Incline Fly - 2x10x8kg Dbell
Chest Press Machine - 2x10x3 plates

Finally a buddy of mine has decided to join my Gym and i considering going back to Stronglifts from next week with him as that's definitely motivating having a workout partner ,


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