My Stronglift 5x5 LOG

[captfit]

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 .

[Mini Forklift Ⓥ]

Nice training there, looks good! What are you training next?

@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

[captfit]

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

[captfit]

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

[vegan_rossco]

Get that video up dude! I look forward to seeing it how was your weekend anyway man?

[asparagus]

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!

[captfit]

@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

[captfit]

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

[captfit]

Check it out and let me know how is the form on this one .
Cheers

[vegan_rossco]

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 :/

[captfit]

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

[captfit]

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

[captfit]

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

[captfit]

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 .

[vegan_rossco]

How are you finding all the isolation stuff matey? Suppose its nice to mix it up a little bit