My Stronglift 5x5 LOG
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: My Stronglift 5x5 LOG
14th June
Went into the gym feeling lousy despite a 6-7hr sleep and a rest day yesterday . Started with bench and couldn't even get through my warm up sets , the power wasn't there the body still felt as it was in sleep . Felt like crap and i almost decided to pack up for home when i couldn't Bench a single rep for my weight today . So i decided to mix up things and prevent the session from going waste .
I did a quick arm and abs workout .
Barbell Curl
1x12x25kgs
1x10x30kgs
1x8x35kgs
1x6x35kgs
Cable Tricep Pushdown - 3x10x5plate
Dbell Curls - 2x10/8x10kgs
Overhead Tricep Cable extension - 2x10x5plates
Hammer Curl - 2x10x7.5/10kg Dbell
One Arm Dbell Extension - 2x10x6/8kgs dbell
Abs Crunches 3x12
Side bends 3x15
I aim to eat a lot today and sleep 8-9 hours so i can get some recovery for tomorrow's session .
Went into the gym feeling lousy despite a 6-7hr sleep and a rest day yesterday . Started with bench and couldn't even get through my warm up sets , the power wasn't there the body still felt as it was in sleep . Felt like crap and i almost decided to pack up for home when i couldn't Bench a single rep for my weight today . So i decided to mix up things and prevent the session from going waste .
I did a quick arm and abs workout .
Barbell Curl
1x12x25kgs
1x10x30kgs
1x8x35kgs
1x6x35kgs
Cable Tricep Pushdown - 3x10x5plate
Dbell Curls - 2x10/8x10kgs
Overhead Tricep Cable extension - 2x10x5plates
Hammer Curl - 2x10x7.5/10kg Dbell
One Arm Dbell Extension - 2x10x6/8kgs dbell
Abs Crunches 3x12
Side bends 3x15
I aim to eat a lot today and sleep 8-9 hours so i can get some recovery for tomorrow's session .
- Mini Forklift Ⓥ
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Re: My Stronglift 5x5 LOG
Nice training there, looks good! What are you training next?
It's probably just down to conditioning ~ being new to the running and trying to adapt to the change of training stimulus.
Doesn't sound like a problem per se, it should ease off and go away as your running fitness increases. I'd probably up your walk/recovery time to 2mins though, that will probably help a little. Let me know how you go
captfit wrote:@MF I
did some interval running today out on the street with 8 Splits of 1 minute Run and 1:30 minute slow walk . It was very slow nothing intense but by my 3rd or 4th running split my calves really felt a strong burn .
Is this okay as i am running after ages and have never really been a running person or could be it a running form problem ?
It's probably just down to conditioning ~ being new to the running and trying to adapt to the change of training stimulus.
Doesn't sound like a problem per se, it should ease off and go away as your running fitness increases. I'd probably up your walk/recovery time to 2mins though, that will probably help a little. Let me know how you go

Re: My Stronglift 5x5 LOG
CRAZZYYY WORKOUT
My friend got this tub of Muscle Pharma's Assault Pre-Workout . So i decided to try it and took half a scoop 30 mins pre workout .
Now i am not sure if it was the supplement or the Psychological effect of taking something but i ripped the squats apart
.
Squars ( Smith Machine )
10xBAr
5x40kgs
10x60kgs
8x80kgs
2x5x100kgs ( NEW PB RECORD , WITHOUT A SPOTTER )
* Was supposed to do 95kgs today but just felt like 100 kgs and i did pull it off .
Bench Press
10x37kgs
8x47kgs
8x57kgs
2x5x67kgs ( Last set had a spotter )
Drop Set
1x5x67kgs >1x5x57kgs > 1x5x47 kgs > 1x5x37kgs
Seated Cable Rows ( Replaced Barbell Rows for a change )
1x10x45kga
2x8x52.5 kgs
Overall the workout felt superb , lot of energy and lot of pushing enthusiasm .
I've got tons of videos doing various stuff in gym , my friend is trying to compile it all into one put a nice song in the background and put it on you tube , keep looking out for it
My friend got this tub of Muscle Pharma's Assault Pre-Workout . So i decided to try it and took half a scoop 30 mins pre workout .
Now i am not sure if it was the supplement or the Psychological effect of taking something but i ripped the squats apart

Squars ( Smith Machine )
10xBAr
5x40kgs
10x60kgs
8x80kgs
2x5x100kgs ( NEW PB RECORD , WITHOUT A SPOTTER )
* Was supposed to do 95kgs today but just felt like 100 kgs and i did pull it off .
Bench Press
10x37kgs
8x47kgs
8x57kgs
2x5x67kgs ( Last set had a spotter )
Drop Set
1x5x67kgs >1x5x57kgs > 1x5x47 kgs > 1x5x37kgs
Seated Cable Rows ( Replaced Barbell Rows for a change )
1x10x45kga
2x8x52.5 kgs
Overall the workout felt superb , lot of energy and lot of pushing enthusiasm .
I've got tons of videos doing various stuff in gym , my friend is trying to compile it all into one put a nice song in the background and put it on you tube , keep looking out for it
Re: My Stronglift 5x5 LOG
17th June
Squats
10xBar
8x40kgs
8x60kgs
8x80kgs
2x5x102.5kgs PB
OverHead Press
10xBar
8x35kgs
5x45kgs
2x5x50kgs
1x6x40kgs
Dbell Lateral Raise
2x10x5kg Dbell
Dbell Bent over raise
2x10x4kg Dbell
Barbell Shrugs
2x10x75kgs
1x15x55kgs
Squats
10xBar
8x40kgs
8x60kgs
8x80kgs
2x5x102.5kgs PB
OverHead Press
10xBar
8x35kgs
5x45kgs
2x5x50kgs
1x6x40kgs
Dbell Lateral Raise
2x10x5kg Dbell
Dbell Bent over raise
2x10x4kg Dbell
Barbell Shrugs
2x10x75kgs
1x15x55kgs
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
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Re: My Stronglift 5x5 LOG
Get that video up dude! I look forward to seeing it
how was your weekend anyway 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
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Re: My Stronglift 5x5 LOG
captfit wrote:14th June
Went into the gym feeling lousy despite a 6-7hr sleep and a rest day yesterday . Started with bench and couldn't even get through my warm up sets , the power wasn't there the body still felt as it was in sleep . Felt like crap and i almost decided to pack up for home when i couldn't Bench a single rep for my weight today . So i decided to mix up things and prevent the session from going waste .
I did a quick arm and abs workout .
...
Cheers for not letting your mood get the better of you and still putting hitting the weights. Sometimes it just isn't there - it happens to all of us. If it starts to drag on for multiple days then it might be time to take a deload week, but if it just happens every now and then it's perfectly normal.
You're getting stronger! And post that video!
--
My strength log
My strength log
Mini Forklift Ⓥ wrote:That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole
Re: My Stronglift 5x5 LOG
@asparagus
Its going pretty okay i have already hit 100kg on Squats and other lifts are coming off decent as well . the entire video might take time but i'l try and get this Deadlift one i got the other day , i need a form check anyhow . Will be up in couple of hours .
@Ross
yeah man working on that video , weekends been okay resuming work from 6th july so trainings gonna take a hit it seems
Its going pretty okay i have already hit 100kg on Squats and other lifts are coming off decent as well . the entire video might take time but i'l try and get this Deadlift one i got the other day , i need a form check anyhow . Will be up in couple of hours .
@Ross
yeah man working on that video , weekends been okay resuming work from 6th july so trainings gonna take a hit it seems

Re: My Stronglift 5x5 LOG
19th June
Bench Press
3x5x67kgs
Incline dbell press
1x10x18kg Dbell
1x8x20kg Dbell
Flat Dbell Bench
1x8x26kgs (PB)
Pec Dec Fly
2x8x4plates
Lat Pulldown
3x10x5/6/7 Plates
Seated Cable Rows
2x8x4 Plates
Bench Press
3x5x67kgs
Incline dbell press
1x10x18kg Dbell
1x8x20kg Dbell
Flat Dbell Bench
1x8x26kgs (PB)
Pec Dec Fly
2x8x4plates
Lat Pulldown
3x10x5/6/7 Plates
Seated Cable Rows
2x8x4 Plates
Re: My Stronglift 5x5 LOG
Check it out and let me know how is the form on this one .
Cheers
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
You're forms perfect dude! And I loved the cheeky smile at the end ahha, how much weight was that?
It sucks when work and other things get in the way of training eh :/
It sucks when work and other things get in the way of training eh :/
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
21st June
Squats
10xBar
5x50kgs
5x70kgs
3x90kgs
2x5x100kgs
Leg Curl Machine
2x10x2 Plates
Shoulder Dumbell Press
1x10x10kgs Dbell
2x8x15kg dbell
2x5x18kg Dbell
Lateral Side Raise - 2x12x5kg Dbell
Bent over Rear Lateral - 2x10x4kg Dbell
Upright Rows - 2x10x30kgs
Squats
10xBar
5x50kgs
5x70kgs
3x90kgs
2x5x100kgs
Leg Curl Machine
2x10x2 Plates
Shoulder Dumbell Press
1x10x10kgs Dbell
2x8x15kg dbell
2x5x18kg Dbell
Lateral Side Raise - 2x12x5kg Dbell
Bent over Rear Lateral - 2x10x4kg Dbell
Upright Rows - 2x10x30kgs
Re: My Stronglift 5x5 LOG
22nd June
Fun Arms day
Tricep Rope Pushdowns
3x10x5/6/7 Plates
Skull Crusher
3x10x25kg/28kgs/30kgs
Tricep Bench Dips
2x12
Barbell Curls
3x8x25kgs/30kgs/35kgs
Hammer Curl
2x10x25kgs
Dbell Curl
2x8x12kg Dbells
Fun Arms day

Tricep Rope Pushdowns
3x10x5/6/7 Plates
Skull Crusher
3x10x25kg/28kgs/30kgs
Tricep Bench Dips
2x12
Barbell Curls
3x8x25kgs/30kgs/35kgs
Hammer Curl
2x10x25kgs
Dbell Curl
2x8x12kg Dbells
Re: My Stronglift 5x5 LOG
24 June
* I was short on time today and very sore from the Arm Workout from Saturday so just decided to do an all lower body quick workout .
Squats
10xBar
8x40kgs
8x70kgs
8x80kgs
8x90kgs
Leg Press
10x70kgs
10x90kgs
10x120kgs
Straight Leg Deadlift ( Just experimental trying to get the feel of this variation )
2x8x37kgs
Lying Curl
2x8x15/22.5 kgs
Out of the Gym in 45 mins
* I was short on time today and very sore from the Arm Workout from Saturday so just decided to do an all lower body quick workout .
Squats
10xBar
8x40kgs
8x70kgs
8x80kgs
8x90kgs
Leg Press
10x70kgs
10x90kgs
10x120kgs
Straight Leg Deadlift ( Just experimental trying to get the feel of this variation )
2x8x37kgs
Lying Curl
2x8x15/22.5 kgs
Out of the Gym in 45 mins

Re: My Stronglift 5x5 LOG
26th June
This week seems like more of a fun week , earlier on Monday i did a complete Quick Leg routine , today i did Short but good Chest workout .
I guess i can isolate body parts this week as this will give body some break from Strength Training .
Chest Day
Incline Barbell Bench Press
1x8x37kgs
2x5x47kgs
1x8x52kgs
Flat Barbell BenchPress
2x5x57kgs
1x7x62kgs
Pec Dec Fly
3x8x3 Plates
Push Ups
10,10,8,10
Some ab work .
This week seems like more of a fun week , earlier on Monday i did a complete Quick Leg routine , today i did Short but good Chest workout .
I guess i can isolate body parts this week as this will give body some break from Strength Training .
Chest Day
Incline Barbell Bench Press
1x8x37kgs
2x5x47kgs
1x8x52kgs
Flat Barbell BenchPress
2x5x57kgs
1x7x62kgs
Pec Dec Fly
3x8x3 Plates
Push Ups
10,10,8,10
Some ab work .
-
- Batman
- Posts: 1681
- Age: 28
- Joined: Thu May 05, 2011 6:15 am
- Location: Isle of Wight, England
Re: My Stronglift 5x5 LOG
How are you finding all the isolation stuff matey? Suppose its nice to mix it up a little bit 

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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