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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Wed Jun 26, 2013 10:18 pm 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Actually its kinda fun just needs some conditioning to it as haven't done isolation in a while and a particular body part worked for 8-9 Sets Straight up ends up making it a little fatigued. Although its not as fun as going for maxes every other workout .


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Thu Jun 27, 2013 10:26 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
27th June

Back & Traps

Barbell Rows
1x10x37kgs
3x8x47kgs

One Arm Dbell Rows
3x10x20kgs Dbell

Lat PullDown
3x10x6plates ( 45kgs )

DEADLIFTS :) ( I wasn't planning on doing them but by the end of the workout i saw the gym was empty so went for it )

1x7x57kgs
1x7x77kgs
1x5x87kgs

Barbell Shrugs
3x10x70 kgs

I am enjoying this Isolation stuff .


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Mon Jul 01, 2013 10:44 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
I would just summarize how my 2 months Stronglifts Round 2 went . I started on 29th April - 30th June .

The gains are not a lot considering i almost achieved 80-90% of it earlier when i ran the cycle its just that due to the gap i had to start again from middle .

Squat - 55kgs ( 3 x5 ) >>> 105kgs ( 1x3) 100kgs (2x5) 97.5kgs ( 3x5 )
Bench - 27kgs (5x5) >>> 67kgs (2x5) 64.5kgs (3x5)
Barbell Rows - 35kgs (5x5) >>>55 kgs ( 3x5 ) * Didnt realy put a lot of effort in these
Over Head Press - 30kgs (5x5) >>> 50kgs (3x5)
Deadlift - did not do a lot of these max i hit was 97kgsx5

This was my second time on the routin intial being Nov-Dec-Jan . Lifts were easier this time therefore i could progress more , specially squats . It did not follow the program word to word for example just doing 3x5 instead of 5x5 and adding some extra exercises but it did not really hamper the strength apart from a one or two bad day .

Supplements - Protein ( 1 scoop everyday post workout , morning on non workout days )
Creatine ( Along with protein )

Diet - I hit around 2500cal approx +/- 200cal everyday with around 100-130gms protein 70% of the time. Being a typical Indian diet it was more carb dominant which helped me gain around 3-4kgs weight in this period and some belly fat :(

*This info is just for anyone who is going through my thread and is thinking of doing this program . Its a good one but just don't go overboard with surplus calories and too much carbs , they dint help in my case leaving me in the end with lot of belly fat to take care of .


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Mon Jul 01, 2013 10:59 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Alright then next 8 weeks i am planning to loose some weight . I will cut down on Calories and have already started some morning walks and occasional sprints . There will be a lot of movement with flying so lot of hotel gym for workouts . For the same reason i am getting off Strong-lifts as i wont have all the equipment every time . So i will do a more focused split with the aim of maintaining my maxes and get some definition .

1st July
Chest-Triceps ( With some Heavy Squats , saw the empty Bar and couldn't refrain myself )

Squats
10xBar , 10x40kgs , 10x60kgs , 5x80kgs
5x100kgs
3x105kgs ( PB )

BENCH PRESS
10XBAR , 10X37kgs , 6x47kgs
6x57kgs
2x5x67kgs

Incline Bench
8x47kgs
2x6x57kgs ( Needed a lot of assistance , not yet the weight to hit it seems )

Incline Flyes
2x10x10kg Dbell

PullOver
2x10x18kg Dbell

Tricep Rope PushDown
3x10,9,8x5 Plates

Dbell Overhead extension
15kg Dbells


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Tue Jul 02, 2013 10:14 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
2nd July

Back-Bicep

LAt PullDown Machine
1x15x 4 Plates
1x12x 5 Plates
1x12x 6 Plates
1x10x 6 Plates

Seated Cable Rows
2x10x5 Plates
1x6x6Plates

Barbell Rows
10x45kgs
2x8x48kgs

One Arm Dbell Row
3x10x20kg Dbell

Barbell Curls
1x10x25kgs
2x8x30kgs

Dbell Hammer Curls
3x10x7.5kg Dbell

Reverse Grip curls
10x15kgs
8x20kgs

* What do you guys say ? Too much volume or alright ?


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Sat Jul 06, 2013 9:20 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
6th July

Legs-Shoulders

Squats
5x50kgs
5x70kgs
5x90kg
3x100kgs

LEg CUrl MAchine
3x10

Leg Extension MAchine
3x10x4/5/6 Plates

Smith SHoulder Press
3x8x40kgs

Dbell Side Lateral
2x10x5kg Dbell
1x7x6kg Dbells

Dbell Shrugs
3x8x30kg Dbells


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Sun Jul 14, 2013 1:02 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Wassup everyone ?

Work has been keeping me really busy last few days but I am still managing to hit the weights once every 4-5 days just to keep some strength levels . diet has been crappy not really planned anymore just going with 3-4 normal home cooked meals . Aim is to maintain 80-85% strength and drop a few kgs till August and then re build from there .

Cheers


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Sun Jul 14, 2013 3:36 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
Hey man! Been pretty busy here too! Just finished college and looking for a new full time job!
What are you plans for your training? You thinking of competing at all??

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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Sun Jul 14, 2013 10:44 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Honestly bro I would love to but the scene here in India is not that good . There are very few inter city competitions . Strength Training is still not given due weightage :( .
But maybe someday if I get a chance I'd love too .
Seems like u looking inclined for it ?


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Sun Jul 14, 2013 4:38 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Good training buddy, keep at it! Are you still doing a bit of running as well?

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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Sat Jul 20, 2013 12:18 pm 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Gym session after a while today .

SQUATS

10xBar
10x40kgs
5x60kgs
8x80kgs
5x80kgs
3x90kgs

BENCH PRESS
10x37kgs
3x5x57kgs

OVERHEAD PRESS
3x5x37kgs

TRICEP PUSHDOWN
3x10x28kgs

Felt okay hoping to get some more sessions done till I get back with all guns blazing :)


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Mon Jul 29, 2013 7:54 am 
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Manatee
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Joined: Wed Oct 24, 2012 6:16 am
Posts: 280
Location: DELHI,INDIA
Managed to squeeze in 2 quick chest shoulder and back bicep sessions this week .
The strength has kinda dropped with a lousy workout and diet but its okay .


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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Fri Oct 25, 2013 4:49 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
hey capfit, you still training? hows things over there with you?



mike

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 Post subject: Re: My Stronglift 5x5 LOG
PostPosted: Thu Dec 05, 2013 4:20 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3157
Capfit? People here miss seeing you post. How have you been?


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