After 1 year of dieting I am now doing Stronglifts 5X5

mrpink6789

07/09/2011

Squats 72.5kg 6X12
Leg Extensions 68kg 2X12
Lying leg curls 63.5kg 2X12
Cable Machine Back Row 63.5kg 2X12
Bench Press 47.5kg 2X12

20 minute cross trainer.

Tough on the legs today but increased a couple of things, nearly at the heaviest on most things though so not much progress will be made on this workout. few days break now which im looking forward to.

mrpink6789

12/09/2011

Lying Dumbell curls 20kg 12, 22.5kg 12
Incline dumbell curls 15kg 12, 17.5kg 12
Butterflies 82kg 2X12
Seated Dumbell row 12kg 12, 14kg 10
Standing Dumbell Tricep Press 10kg 2X10
Dips 5, 3
Lying tricep press 17.5kg 12, 20kg 10
Standing tricep press 32kg 2X12

20 minute cross trainer

Increased most things again today so happy with that, did have a good few days break though so maybe it was to do with that.

mrpink6789

13/09/2011

Deadlift 80kg 2X12
Chin ups 4, 3
One arm dumbell rows 25kg 2X12
Dumbell Shrugs 30kg 12, 32.5kg 12
Dumbell Curls 14kg 2X12
Hammer curls 14kg 2X12
Wrist Curls 14kg 12, 16kg 12
Preacher Curls 22.5kg 2X12
Reverse Preacher Curls 17.5kg 2X12

20 minute cross trainer

Tough today on the auld arms, increased a couple of things but will prob be a while before I increase the curls again

mrpink6789

14/09/2011

Side lateral raises 10kg 12, 12kg 12
Frotn dumbell raises 12kg 12, 14kg 12
Military Press 37.5kg 2X10
Standing calf raises 85kg 2X12
Seated Calf Raises 32.5kg 12, 37.5kg 12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

few increases today, liking the fact I am increasing all the time. Eating more throughout today so maybe thats the reason.

mrpink6789

26/09/2011

Squats 72.5kg 6X12
Leg Extensions 68kg 2X12
Lying leg curls 63.5kg 12, 68kg 12
Cable Machine Back Row 63.5kg 2X12

20 minute cross trainer.

Was off for just over a week with a minor injury. Tough getting back in to it, fitness was shot especially on the cross trainer. Glad I was able to stick to the weights I left at and even increase one of them. Didnt have time to do the bench today.

mrpink6789

28/09/2011

Lying Dumbell curls 22.5kg 12, 10
Incline dumbell curls 17.5kg 10, 7
Butterflies 82kg 2X12
Seated Dumbell row 14kg 10, 9
Standing Dumbell Tricep Press 10kg 2X10
Dips 4, 3
Lying tricep press 20kg 11, 7
Standing tricep press 32kg 12, 8

20 minute cross trainer

Forgot to update this yesterday, wasnt a terrific workout since I took a week and a bit off. Also I increased a lot of ther weights last time so I was struggling after the break. Will keep it at these weights though next time before I adjust.

mrpink6789

29/09/2011

Chin ups 4, 3
One arm dumbell rows 25kg 2X12
Dumbell Shrugs 32.5kg 2X12
Dumbell Curls 14kg 12, 7
Hammer curls 14kg 12, 5
Wrist Curls 16kg 2X12
Preacher Curls 22.5kg 2X12
Reverse Preacher Curls 17.5kg 2X12

Like yesterday I was struggling after the break. Will keep it at these weights next time around though. Didnt have time to do Deadlifts or Cardio today as had to get the hair chopped but sure by the time I got there they were closed! ah well.

Scuba Ste

Have to ask, why 6 sets of 12 for squats?

Seems incredibly mental, and painful.

mrpink6789

Scuba Ste wrote: »

Have to ask, why 6 sets of 12 for squats?

Seems incredibly mental, and painful.

yeah I know but I used to squat 150kg but the knees were getting sore so decided to do this instead. I like squats, probably why I do so many.

mrpink6789

03/10/2011

Side lateral raises 12kg 2X12
Frotn dumbell raises 14kg 2X12
Military Press 37.5kg 10, 7, 3
Standing calf raises 85kg 2X12
Seated Calf Raises 37.5kg 2X12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

Was happy with today considering I increased the weight last time around and was able to get through it all after the break, well I struggled a bit on the press. My routine is more of a 3 day split these days inctead of 4 due to work commitments so I'll either have to try make it up on the weekend or increase the workout to incirporate what I am missing on the other days. Hopefully I can stick to the 4 days.

mrpink6789

04/10/2011

Squats 72.5kg 6X12
Leg Extensions 68kg 12, 73.5kg 12
Lying leg curls 68kg 2X12
Cable Machine Back Row 63.5kg 2X12
Bench Press 47.5kg 2X12

20 minute cross trainer.

Good workout today. Will increase Bench next time around and possibly Squats.

Scuba Ste

mrpink6789 wrote: »

yeah I know but I used to squat 150kg but the knees were getting sore so decided to do this instead. I like squats, probably why I do so many.

Meant to reply, but forgot.

So now your doing less than 50% of your max for 72 reps. Doesn't seem the best approach but if you like it, ok.

mrpink6789

Scuba Ste wrote: »

Meant to reply, but forgot.

So now your doing less than 50% of your max for 72 reps. Doesn't seem the best approach but if you like it, ok.

yeah but as i said before the knees were in bits so cant squat heavy anymore. also not trying to get bigger anymore, more so tone and drop a few more pounds.

mrpink6789

05/10/2011

Lying Dumbell curls 22.5kg 12, 8
Incline dumbell curls 17.5kg 10, 7
Butterflies 82kg 12, 85.6kg 12
Seated Dumbell row 14kg 12, 10
Standing Dumbell Tricep Press 10kg 12, 12kg 12
Dips 4, 2
Lying tricep press 20kg 11, 8
Standing tricep press 32kg 12, 12

20 minute cross trainer

Mixed feelings today, did well in some, not so well in others. If I can't get at least 2X10 on some of them I'll drop the weight by a kilo or two until I can easily get 2X12

mrpink6789

06/10/2011

Deadlift 80kg 2X12
Chin ups 4, 4
One arm dumbell rows 25kg 2X12
Dumbell Shrugs 32.5kg 2X12
Dumbell Curls 14kg 12, 10
Hammer curls 14kg 2X10
Wrist Curls 16kg 2X12
Preacher Curls 22.5kg 12, 25kg 12
Reverse Preacher Curls 17.5kg 2X12

20 minute cross trainer

very happy with today, made good progress on last time around. also happy that i made it to the gym 4 days in a row. nice break now but wont go overboard.

mrpink6789

10/10/2011

Side lateral raises 12kg 2X12
Front dumbell raises 14kg 2X12
Military Press 40kg 2X8
Standing calf raises 85kg 2X12
Seated Calf Raises 37.5kg 2X12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

Shoulders are sore now. Couldnt use the 1.25kg so went for 40kg and dropped the reps. Think I could get 2X10 next time around on that.

mrpink6789

11/10/2011

Squats 72.5kg 6X12
Leg Extensions 73.5kg 2X10
Lying leg curls 68kg 2X12
Cable Machine Back Row 63.5kg 2X12
Bench Press 50kg 2X10

20 minute cross trainer

Tired doing the squats today but happy with everything else.

mrpink6789

12/10/2011

Lying Dumbell curls 22.5kg 2X10
Incline dumbell curls 17.5kg 2X10
Butterflies 86.5kg 2X12
Seated Dumbell row 14kg 2X10
Standing Dumbell Tricep Press 12kg 2X10
Dips 5, 3
Lying tricep press 20kg 2X10
Standing tricep press 32kg 2X12

20 minute cross trainer

Happy with today considering the last 2 times on this workout werent great, will aim to get up to 2X12 for each next time around.

mrpink6789

17/10/2011

Deadlift 80kg 2X12
One arm dumbell rows 25kg 2X12
Dumbell Shrugs 32.5kg 2X12
Dumbell Curls 14kg 2X12
Hammer curls 14kg 2X10
Wrist Curls 16kg 2X12
Preacher Curls 25kg 2X10
Reverse Preacher Curls 17.5kg 2X12

20 minute cross trainer

Arms are in bits now, couldnt even do any chin ups.

mrpink6789

18/10/2011

Side lateral raises 12kg 2X12
Front dumbell raises 14kg 2X12
Military Press 40kg 2X8
Standing calf raises 85kg 2X12
Seated Calf Raises 37.5kg 2X12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

Shoulders sore again so will go back to 37.5kg on the press and aim for 2X12

mrpink6789

24/10/2011

Lying Dumbell curls 22.5kg 2X12
Incline dumbell curls 17.5kg 10, 7
Butterflies 86.5kg 2X12
Seated Dumbell row 14kg 2X10
Standing Dumbell Tricep Press 12kg 2X10
Dips 5, 3
Lying tricep press 20kg 12, 8
Standing tricep press 32kg 2X12

20 minute cross trainer

Was away last week so missed 2 workouts, also hamstring was sore all day for some reason so decided to skip the squat workout for a few days.

Increased some of the reps in some of the exercises today but that caused a few issues second time around so won't get too carried away next time.

mrpink6789

26/10/2011

Deadlift 80kg 2X12
Chin ups 5, 3
One arm dumbell rows 25kg 12, 30kg 12
Dumbell Shrugs 32.5kg 2X12
Dumbell Curls 14kg 2X12
Hammer curls 14kg 2X12
Wrist Curls 16kg 2X12
Preacher Curls 25kg 2X10
Reverse Preacher Curls 20kg 2X12

20 minute cross trainer

Happy with today. Increased the reps back up to 2X12 for some and increased the weight on some as well.

mrpink6789

28/10/2011

Side lateral raises 12kg 12, 14kg 10
Front dumbell raises 14kg 2X12
Military Press 37.5kf 12, 8
Standing calf raises 85kg 2X12
Seated Calf Raises 37.5kg 2X12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

Disapointed with the press, was tired going in to today and didnt eat much today so will blame it on that

mrpink6789

29/10/2011

Squats 72.5kg 2X12
Leg Extensions 73.5kg 2X12
Lying leg curls 68kg 12, 73kg 12
Cable Machine Back Row 63.5kg 2X12
Bench Press 50kg 2X12
Lat Pull Down 45.5kg 12, 10

20 minute cross trainer

Decided to lower squats and throw in the lat pull down to mix things up. Happy to increase reps on some of the weights. Ive gotten a bit of a beer belly since starting the new job so going to increase cardio and obviously cut down on the beer.

mrpink6789

01/01/2011

Lying Dumbell curls 22.5kg 12, 25kg 10
Incline dumbell curls 17.5kg 2X10
Butterflies 86.5kg 12, 10
Seated Dumbell row 14kg 2X10
Standing Dumbell Tricep Press 12kg 2X10
Dips 4, 2
Lying tricep press 20kg 12, 10
Standing tricep press 32kg 2X12

20 minute cross trainer

Ah yeah not bad tonight, increased one of the weights and some reps. Need to get some consistency going but feeling more "toned" behind the ripples :P

mrpink6789

07/11/2011

Deadlift 80kg 2X12
One arm dumbell rows 30kg 2X10
Dumbell Shrugs 32.5kg 2X12
Dumbell Curls 14kg 12, 15kg 10
Hammer curls 15kg 2X10
Wrist Curls 16kg 12, 17.5kg 10
Preacher Curls 25kg 2X10
Reverse Preacher Curls 20kg 2X10

20 minute cross trainer

Man flu last week which destoryed me so wasnt able to do anything. Also holidays this week so will only be able to do tomorrows workout! Happy with the progress today though

mrpink6789

08/11/2011

Side lateral raises 14kg 2X10
Front dumbell raises 14kg 2X10
Military Press 40kg 10, 8
Standing calf raises 85kg 2X12
Seated Calf Raises 37.5kg 2X12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

No 1.25kg plates so went with 40 again, tried to get 2X10, nearly there. Shoulders were sore though going in tot he raises. Few days break now for a trip to Vegas....

mrpink6789

28/11/2011

Havent updated in a week or two, was away on holidays and just didnt have time last week for some reason.

Anyways decided to switch to 3X8 for a while, see if I notice a difference.

Last week I did....

Squat 70kg 3X8
Leg Extensions 73kg 3X8
Seated Leg Curls 73kg 3X8
Bench Press 50kg 3X8
Pull back cable row 63.5kg 3X8
Lat pull down 45.5kg 3X8
20 minute cross trainer

Lying Dumbell curls 25kg 3X8
Incline dumbell curls 17.5kg 3X8
Butterflies 86.5kg 3X8
Seated Dumbell row 14kg 3X8
Standing Dumbell Tricep Press 10kg 3X8
Dips 4, 2
Lying tricep press 20kg 3X8
Standing tricep press 32kg 2X8, 27.5kg 1X8
20 minute cross trainer


Deadlift 80kg 3X8
One arm dumbell rows 30kg 3X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 15kg 3X8
Hammer curls 15kg 3X8
Wrist Curls 17.5kg 3X8
Preacher Curls 25kg 3X8
Reverse Preacher Curls 20kg 3X8
20 minute cross trainer

and tonight...
Side lateral raises 14kg 3X8
Front dumbell raises 14kg 3X8
Military Press 40kg 8, 8, 4
Standing calf raises 90kg 3X8
Seated Calf Raises 37.5kg 3X8
Ab Crunch Machine 2X12
Crunches 2X20
20 mintue cross trainer

So all in all I'm happy with the change, should come down on 1 or 2 things a few kilos but think I will be able to move up a good bit in others.

mrpink6789

29/11/2011

Squat 70kg 1X8, 75kg 2X8
Leg Extensions 73kg 3X8
Seated Leg Curls 73kg 1X8, 78kg 2X8
Bench Press 50kg 3X8
Pull back cable row 63.5kg 1X8. 68kg 2X8
Lat pull down 45.5kg 1X8, 54.kg 2X8
20 minute cross trainer

Glad to increase a few things there, definitely feel the upper body getting stronger.

mrpink6789

30/11/2011

Lying Dumbell curls 25kg 3X8
Incline dumbell curls 17.5kg 3X8
Butterflies 86.5kg 3X8
Seated Dumbell row 14kg 3X8
Standing Dumbell Tricep Press 10kg 3X8
Lying tricep press 20kg 3X8
Standing tricep press 32kg 2X8, 27.5kg 1X8
20 minute cross trainer

Good workout today but the right arm was a bit sore after the butterflies, its getting it out of is the hard part, doing it is actually sound!