captfit Posted October 24, 2012 Share Posted October 24, 2012 After 2 yrs of on and off training i am finally deciding to stick to something simple and that's how i stumbled on Stronglifts 5x5 . I am a beginner despite some training and will be starting the program from scratch . Looking forward to all the suggestions and tips from you all . Regards Link to comment Share on other sites More sharing options...
captfit Posted October 24, 2012 Author Share Posted October 24, 2012 23/10/2012I did my first workout yest and i am starting from scratch , i am not adding the barbell weight as the gym doesn't have standard Barbells the one they have is abt 17kgs and the only place to squat is the smith machine , i know lot of cons but that's the only gym i can afford and at least i'm squatting right ?My diet well its more like 50% carbs and 25% of fats and proteins ( around 100gms ) consisting mainly of milk , soy , cooked vegetables , peanut butter etc . DAY 1 SQUATS10KG 5X5 BENCH PRESS10KG 5X5 ROWS10KG 5X5 Tomorrow is Deadlift day lets see how that goes . Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 24, 2012 Share Posted October 24, 2012 hey there! stronglifts 5x5 is great I'm doing something fairly similar but separating squat and deadlift days plus starting a bit heavier, I'll be sure to keep checking in my friend p.s I had dead lift day today.. ouch (: Link to comment Share on other sites More sharing options...
captfit Posted October 25, 2012 Author Share Posted October 25, 2012 25/10/2012 Workout DAY 2 SQUATS12.5 KG 5X5 OVERHEAD BARBELL PRESS10KG 5X5 DEADLIFT25KG 1X5 SQUATS were okay . Smith Machine is my only option for squats , no squat or power rack any tips on how to maintain form on it ??DEADLIFT was easy as well there was a time i could do 80kgs but will get back there . Will try and get a vid sometime next week . Postworkout food was a a cup of oatmeal with 500ml milk , 10-12 almonds , a banana and some peanut butter . Time for some more fruits . @ vegan_rosscoHey mate its really good to hear from you , i read your log you look pretty good in the pictures and i am glad to have some company here ! Link to comment Share on other sites More sharing options...
captfit Posted October 27, 2012 Author Share Posted October 27, 2012 27/10/12WORKOUT DAY 3 SQUATS15 KG 5X5 BENCH PRESS12.5 KG 5X5 ROWS12.5 KG 5X5 CRUNCHES WITH 2 KG DUMBELLS 2 X 10 Link to comment Share on other sites More sharing options...
captfit Posted October 29, 2012 Author Share Posted October 29, 2012 29/10/12Workout DAY 4 SQUATS17.5 KG 5X5 OVERHEAD BARBELL PRESS10KG 5X5 DEADLIFT30KG 1X5 ASSISTED DIPS2X12 Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 29, 2012 Share Posted October 29, 2012 Hey there buddy!how are you finding stronglifts so far? Link to comment Share on other sites More sharing options...
captfit Posted October 30, 2012 Author Share Posted October 30, 2012 Hey its going pretty good i mean my PR's are definitely pretty high on almost everything but that was a while ago so slowly getting back to them is a pain but as the program says what matters is how much i can lift after 12weeks so just increasing the weight gradually , food is one area i am lagging a bit in India its not easy to get avocados , hummus , cottage cheese or soy burritos and other stuff i read people eating , so thats something i am still trying to figure out . You tell me njoying your workouts ? Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 30, 2012 Share Posted October 30, 2012 Ah I can imagine it may be difficult to find certain foods, just keep those calories up! yeah I'm enjoying it and progress is pretty fast trying to slow myself down to avoid injury as I'm starting to get back pain some days Link to comment Share on other sites More sharing options...
carrot topless Posted October 30, 2012 Share Posted October 30, 2012 You're trying to say it is difficult to eat a vegan diet in INDIA?! Forget avocados, hummus and ESPECIALLY soy burritos. Focus on what you have readily available: Lentils, Chickpeas, rice, coconut oils etc. Don't be afraid to eat like a poor person! Link to comment Share on other sites More sharing options...
putt_77 Posted October 31, 2012 Share Posted October 31, 2012 Hey there, I started Stronglifts back in Sept and I'm into week 7. It's great when you start getting higher and the results have been awesome. In this 7 weeks my thighs are already crazy bigger and my shoulders are popping. I was all excited because I finally fit into a medium shirt, now I can't fit into them again...but this time because of muscle! I eat a lot of Indian food in my diet. I would guess you can get your hands on some lentils and or chickpeas, that would be a great addition. Actually, a great substitute for the soy. I fall back on soy when I get lazy or rushed, which is more often than I like, but I try to limit it. Brown rice and other grains like couscous and quinoa must be around. Just eat clean and eat all the veggies you can get your hands on. Heck, you can even make your own rice or almond milk. But most of all...good luck! Link to comment Share on other sites More sharing options...
captfit Posted October 31, 2012 Author Share Posted October 31, 2012 Thank you so much for the encouragement , yes i do have my house stocked with lentils and chickpeas but they are not a daily thing , so you guys say i should eat chickpeas daily , a bowl of boiled will do ?i'l try and sample out a diet here in a day or two along with my pictures and maybe i can get a critique @putt77 wow man that's amazing i really want my shoulders to grow , this is just week 2 but heck i will make sure i go all the distance , i know it'l be worth in the end . Link to comment Share on other sites More sharing options...
captfit Posted October 31, 2012 Author Share Posted October 31, 2012 31/10/2012WORKOUT DAY 5 , WEEK 2 SQUAT 20kgs 5x5 BENCH PRESS15kgs 5x5 BARBELL ROWS15kgs 5x5 The BEnch press is really coming of very easy and i feel very tempted but i am holding back , hope it pays off . Will upload my current pictures and my diet tomorrow . Link to comment Share on other sites More sharing options...
carrot topless Posted October 31, 2012 Share Posted October 31, 2012 Thank you so much for the encouragement , yes i do have my house stocked with lentils and chickpeas but they are not a daily thing , so you guys say i should eat chickpeas daily , a bowl of boiled will do ?i'l try and sample out a diet here in a day or two along with my pictures and maybe i can get a critique @putt77 wow man that's amazing i really want my shoulders to grow , this is just week 2 but heck i will make sure i go all the distance , i know it'l be worth in the end .Eat the living FUCK out of chickpeas and lentils! They are your friend. You will need to learn how to cook them nice eventually and make different stuff to keep it interesting but that is a conversation for a different time. Link to comment Share on other sites More sharing options...
vegan_rossco Posted October 31, 2012 Share Posted October 31, 2012 Eat the living FUCK out of chickpeas and lentils! They are your friend. best thing I've ever read Link to comment Share on other sites More sharing options...
C.O. Posted October 31, 2012 Share Posted October 31, 2012 Nice you got started on your training log. Looks like a good start man, keep pushing hard! -Dylan Link to comment Share on other sites More sharing options...
putt_77 Posted November 1, 2012 Share Posted November 1, 2012 Yeah, boiled, whatever. I mean, that's going to get real boring, real quick. You'll have to start experimenting with spices you like. Throw them over some kale or spinach and make a salad out of them. Throw in basically any and every vegetable you like or have on hand. You obviously have the internet, so Google your ass off looking for recipes that appeal to you. A word of advice: try to keep it simple; otherwise, you'll start to slack-off because it'll be too time consuming. A great way is to find stew-like recipes or big pot recipes. Then you can make two at the beginning of the week and alternate them so you don't burn out. Link to comment Share on other sites More sharing options...
captfit Posted November 1, 2012 Author Share Posted November 1, 2012 (edited) ]Here's a sample of my average diet and some pictures what do you guys say , BreakfastCup of Quaker Oatmeal300ml Milk1tbsp Peanut Butter1 Banana10-12 almonds MORNING SNACKBanana Shake 400ml / Bowl of Sprouts LUNCHIndian Bread (ROTI ) or Rice with any vegetable ( including Lentils somedays ) cooked at home , i try and include some Soy to get that protein in SNACKGlass of Milk,Peanut Butter on Brown Bread or Just an apple Dinner Same as Lunch Before Bed 200ml Milk Some of the days i try and eat some salad mixed with boiled soy , sprouts , cucumber and peanuts . Edited November 21, 2012 by captfit Link to comment Share on other sites More sharing options...
carrot topless Posted November 1, 2012 Share Posted November 1, 2012 Take the advice you have already been given and then show us your adjusted diet plan. Link to comment Share on other sites More sharing options...
captfit Posted November 2, 2012 Author Share Posted November 2, 2012 (edited) 02/11/12WEEK 2Workout B DAY 6 SQUATS22.5 KG 5X5 OVERHEAD BARBELL PRESS12.5 KG 5X5 DEADLIFT30KG 1X5 ASSISTED DIPS2X10 And i just gulped down two bowls of boiled Lentil Sprouts with some sweet potatoes phew . Kidney Beans stew for dinner Edited November 6, 2012 by captfit Link to comment Share on other sites More sharing options...
captfit Posted November 6, 2012 Author Share Posted November 6, 2012 06/11/12WEEK 3WORKOUT ADAY 7 SQUATS25 KG 5x5 BENCH PRESS17.5 KG 5x5 BARBELL ROWS17.5KG 5x5 Machine Assisted Dips 2x8 Drinking a 2 cups of milk belnded with two bananas , some PB , 12-15 Almonds Link to comment Share on other sites More sharing options...
captfit Posted November 8, 2012 Author Share Posted November 8, 2012 08/11/12WEEK 3Workout B DAY 8 SQUATS27.5 KG 5X5 OVERHEAD BARBELL PRESS15 KG 5X5 DEADLIFT35KG 1X5 ASSISTED PULL UPS2X5 Squats felt heavy , i had to rest more than 1 min in almost all sets . Overhead Press was a little difficult the last set , the load was feeling on my back but a good tight ABs contraction helped me pull through it . Deadlifts went okay Link to comment Share on other sites More sharing options...
captfit Posted November 10, 2012 Author Share Posted November 10, 2012 Bad fever and Cold and i have to skip my today's workout first time in 3 weeks . Shall i continue from the workout i missd that was workout A or start the next week as it was scheduled with Workout B ? Link to comment Share on other sites More sharing options...
vegan_rossco Posted November 10, 2012 Share Posted November 10, 2012 Continue from the one you missed dude, get well soon! Everyone at my college currently has a cold/flu haha trying so hard to avoid it Link to comment Share on other sites More sharing options...
captfit Posted November 12, 2012 Author Share Posted November 12, 2012 12/11/12WEEK 4WORKOUT A Day 9 SQUATS30 KG 5x5 BENCH PRESS20 KG 5x5 BARBELL ROWS20 KG 5x5 Machine Assisted Pull Ups2x5 After a 4 days break felt okay , rows are feeling a little tough , i'm not keeping the weight down on every rep as i wasn't on 10kgs plates yet but now i have reached 10kg each side , so shall i start doing them the Mehdi way keeping them down every rep ?? Link to comment Share on other sites More sharing options...
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