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

mrpink6789

05/12/2011

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

The arms days are clearly my favourite because I can see progress in them! Sill season is making me only be able to do a 3 day split, if the gym was open later on a weekend it would be no issues but unfortunately it closes early.

mrpink6789

06/12/2011

Side lateral raises 14kg 3X8
Front dumbell raises 14kg 3X8
Military Press 37.5kg 3X8
Standing calf raises 85kg 3X8
Seated Calf Raises 37.5kg 3X8
Ab Crunch Machine 2X12
Crunches 2X20
20 mintue cross trainer

shoulders are always sore after this.

mrpink6789

Forgot to update this last week again. Last week I only got 3 days done so...

Squats 75kg 3X8
Leg Extensions 73kg 3X8
Seated Leg Curls 78kg 1X8, 82kg 2X8
Bench 50kg 2X8, 55kg 1X8
Pull Back cable row 68kg 3X8
Lat pull down 54.5kg 2X8, 59kg 1X8

No time for Cross trainer as I had to go out Xmas shopping

Today 12/12/2011

Lying Dumbell curls 25kg 3X8
Incline dumbell curls 18kg 1X8, 20kg 2X8
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

Watched Warrior last night with Tom Hardy - defo has given me motivation!

mrpink6789

14/12/2011

Deadlift 80kg 3X8
One arm dumbell rows 30kg 1X8, 32.5kg 2X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 15kg 3X8
Hammer curls 15kg 3X8
Wrist Curls 17.5kg 3X8
Preacher Curls 25kg 1X8, 27.5kg 2X8
Reverse Preacher Curls 20kg 3X8
20 minute cross trainer

15/12/2011

Side lateral raises 14kg 3X8
Front dumbell raises 15kg 3X8
Military Press 40kg 1X8, 35kg 2X8
Standing calf raises 85kg 3X8
Seated Calf Raises 37.5kg 3X8
Ab Crunch Machine 2X12
Crunches 2X20
20 mintue cross trainer

mrpink6789

03/01/2012

Big month ahead, no booze and no junk food, well maybe a roast dinner on a sunday but going to be as strict as possible to drop a few kilos. Also not using the car so walking / jogging everywhere.

Squats 75kg 3X8
Leg Extensions 73kg 3X8
Seated Leg Curls 82kg 3X8
Bench 55kg 2X8, 50kg 1X8 (didnt feel great doing these)
Pull Back cable row 68kg 3X8
Lat pull down 59kg 3X8

Cardio is now jogging / walking although more walking home from the gym, about 40 mins or so. Diet was also good, nice bit of protein.

mrpink6789

04/01/2011

Lying Dumbell curls 25kg 3X8
Incline dumbell curls 20kg 1X8, 18kg 2X8 (chest was sore after bench last night)
Butterflies 86.5kg 3X8
Seated Dumbell row 15kg 3X8
Standing Dumbell Tricep Press 10kg 3X8
Lying tricep press 20kg 3X8
Standing tricep press 32kg 1X8, 27.5kg 1X8, 23.5kg 1X8 (dont ask)

Jog slash walk home for 40 minutes in the worst weather of my life!

mrpink6789

06/01/2012

Deadlift 80kg 3X8
One arm dumbell rows 32.5kg 3X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 15kg 8, 7, 6
Hammer curls 15kg 8, 6, 5
Wrist Curls 17.5kg 3X8
Preacher Curls 25kg 27.5kg 3X8
Reverse Preacher Curls 20kg 3X8
40 minute jog/walk home

Hasppy enough with most of it considering I've had the flu for the last few days and haven't eaten as much as I should. Should be able to complete the curls next week when I'm 100%. Weighed myself as well, coming in at 16 stone so defo need to lose a stone.

mrpink6789

07/01/2012

Side lateral raises 14kg 3X8
Front dumbell raises 15kg 3X8
Military Press 37.5kg 3X8
Standing calf raises 85kg 3X8
Seated Calf Raises 40kg 3X8
Ab Crunch Machine 2X12
Crunches 2X20
20 mintue cross trainer as I had the car with me

Good week, sticking to the diet and making sure I hit the gym at least 4 times a week. Plus since I am ditching the car during the week Im getting extra exercise walking to the luas etc :P

Baralis1

Great log Mr. Pink. I have read through a good bit of it. Fair played to you for getting from the weight you started at to the levels of fitness you are showing in this log. I'm roughly where you started as I'm over 20 stone.

Can I just ask, what kind of exercise routine did you start with when you were 21 stone? And also, how did you keep yourself motivated to stick with it and the diet?

Congratulations again, I would love to be at your level of fitness some day. Your log has inspired me!

mrpink6789

Baralis1 wrote: »

Great log Mr. Pink. I have read through a good bit of it. Fair played to you for getting from the weight you started at to the levels of fitness you are showing in this log. I'm roughly where you started as I'm over 20 stone.

Can I just ask, what kind of exercise routine did you start with when you were 21 stone? And also, how did you keep yourself motivated to stick with it and the diet?

Congratulations again, I would love to be at your level of fitness some day. Your log has inspired me!

cheers man, well I have put on a stone and a bit since but I defo have put on muscle so it's not all bad I suppose! On a health buzz now to at least drop to somewhere between 14.5-15 stone and see how I feel.

When I started I just made sure I stuck to a calorie deficit and walked 2 miles a night every night - that made the weight drop off as I was so big at the time. Once I got down to I think 18-19 stone I felt confident enough to go in to a gym so I started doing Stronglifts 5X5 with some cardio (about 30 minutes on the cross trainer).

Once I felt happy with the progress in 5X5 I changed then to more individual exercises which is what I am aiming for now.

I have the belly from the beer but hopefully in the next few months that will be gone!

mrpink6789

09/01/2011

Lying Dumbell curls 25kg 3X8
Incline dumbell curls 20kg 8, 7, 5 (Might come back down to 18kg)
Butterflies 86.5kg 3X8
Seated Dumbell row 15kg 3X8
Standing Dumbell Tricep Press 10kg 3X8
Lying tricep press 20kg 3X8
Standing tricep press 32kg 2X8, 27kg 1X8 (27kg was easy so will keep at 32kg)
30-40 minute jog/walk home

What a difference no alcohol over the weekend makes, seriously impressed with my fitness on the way home, was able to run much further then I thought. I know I put on a good stone in recent months but fitness is much better then it was a few months ago. Hopefully the scales shows the same on Wednesday.

mrpink6789

10/01/2012

Deadlift 80kg 3X8
One arm dumbell rows 32.5kg 3X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 15kg 3X8
Hammer curls 15kg 3X8
Wrist Curls 17.5kg 3X8
Preacher Curls 25kg 27.5kg 3X8
Reverse Preacher Curls 20kg 3X8
30-40 minute jog/walk home

Yeah back to normal after last week. Rest day tomorrow and also going to weight myself, been really strict except for 1 cheat meal this week which ended up being a few extra potatoes and a slice of apple pie so pretty good! sure will see how it goes

mrpink6789

12/01/2012

Squats 75kg 3X8
Leg Extensions 73kg 3X8
Seated Leg Curls 86.5kg 3X8
Bench 55kg 8, 8, 6 - ugh
Pull Back cable row 68kg 3X8
Lat pull down 59kg 3X8

Jog/walk home - 30-40 minutes

Hmm why has my bench always sucked. I love the Mon/Tues workout and some of the saturday, basically I love everything to do with upper body! I might have a look at doing a 3 day split of pure upper body stuff cause thats what needs to be sorted out, the legs are fine and I walk and run everywhere so I wont lose much on them.

Hmm only lost a pound as well which was very annoying. I mean I was strict with the diet, only 1 cheat meal so it was weird, no beer either. I know if you life weights you cant be dropping the 2 pounds a week but I'll see how next week goes and I'll either increase the cardio or something

mrpink6789

14/01/2012

Side lateral raises 14kg 3X8
Front dumbell raises 15kg 2X8, 16kg 1X8
Military Press 37.5kg 2X8, 40kg 1X8
Standing calf raises 85kg 2X8
Ab Crunch Machine 2X12
Crunches 2X20
Dips 8
30 minute walk to the gym and walk/run home

Yeah not feeling the leg exercises, just think they are pointless with the amount of walking/running I'm doing. Will still do squats and deadlifts but just going to get rid of the other leg ones and see about doing some core work.

mrpink6789

16/01/2011

Lying Dumbell curls 25kg 3X8
Incline dumbell curls 20kg 8, 8, 5 - defo on 18kg for the first one next week
Butterflies 86.5kg 3X8
Seated Dumbell row 15kg 1X8, 16kg 2X8
Standing Dumbell Tricep Press 10kg 2X8, 16kg 1X8
Lying tricep press 20kg 3X8
Standing tricep press 32kg 3X8
Tricep Dips - 4, 3
30-40 minute jog/walk home

mrpink6789

18/01/2012

Deadlift 85kg 3X8
One arm dumbell rows 32.5kg 3X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 15kg 3X8
Hammer curls 15kg 3X8
Wrist Curls 17.5kg 3X8
Preacher Curls 30kg 3X8
Reverse Preacher Curls 20kg 3X8
30 minute jog/walk home

Down a pound again which doesnt seem like a lot considering the effort I'm putting in. 2 more weeks and we'll see.

mrpink6789

20/01/2012

Squats 75kg 3X8
Bench 55kg 3X8
Pull Back cable row 68kg 3X8
Lat pull down 59kg 3X8
Chin Ups, 6, 4
One legged Prone Bridges 3X30 seconds

Long time since I've done prone bridges, were tough, gotta work on the core!

mrpink6789

21/01/2012

Side lateral raises 14kg 3X8
Front dumbell raises 15kg 1X8, 16kg 2X8
Military Press 37.5kg 1X8, 40kg 2X8
Ab Crunch Machine 2X12
Crunches 2X20
Bicycle Crunches X 50
Dips 7, 4
30 minute walk to the gym and walk/run home

mrpink6789

23/01/2011

Lying Dumbell curls 25kg 3X8
Incline dumbell curls 20kg 2X8, 22.5kg 1X8 - some improvement!
Butterflies 86.5kg 3X8
Seated Dumbell row 16kg 3X8
Bent over Dumbell Tricep Press 10kg 1X8, 12kg 2X8
Lying tricep press 20kg 2X8, 22.5kg 1X8
Standing tricep press 32kg 3X8
30-35 minute jog/walk home

Felt great today, even managed to increase the incline dumbell press when I was struggling on 3X8 on 20kg the last few weeks. Also changed to bent over dumbell tricep rows (havent a clue what they are called) instead of standing and felt better doing them.

This non drinking lark is working out very well, granted the scales arent saying much but definitely trimmed down based on me trying on clothes, plus 1 or 2 people have said it. This month has really hit home how much I was destroying the good work during the week at the weeknds in Howl at the Moon :P

Moderation whilst in the pub is key!

mrpink6789

24/01/2012

Deadlift 85kg 3X8
One arm dumbell rows 32.5kg 2X8, 37.5kg 1X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 15kg 2X8, 16kg 1X8
Hammer curls 15kg 2X8, 16kg 1X8
Wrist Curls 17.5kg 1X8, 18kg 2X8
Preacher Curls 30kg 3X8
Reverse Preacher Curls 20kg 1X8, 22.5kg 2X8
30 minute jog/walk home

mrpink6789

26/01/2012

Squats 75kg 3X8
Bench 55kg 2X8, 57.5kg 1X8
Pull Back cable row 68kg 2X8. 73kg 1X8
Lat pull down 59kg 3X8
One legged Prone Bridges 3X30 seconds
30 minute jog/walk home

Couldnt do chin ups, place was too busy and couldnt hang around, will do them saturday. lost anohter pound this week, if i want to lose more ill have to increase the cardio, not sweating enough but just dont have time other then the run home. even though im only losing a pound a week im definitely feeling it wearing clothes so prob should have measured myself from day 1!

mrpink6789

28/01/2012

Side lateral raises 14kg 2X8, 15kg 1X8
Front dumbell raises 16kg 3X8
Military Press 40kg 3X8
Ab Crunch Machine 2X12
Crunches 2X20
Bicycle Crunches X 50
Dips 7, 5
Chin Ups 8, 5

20 minute cross trainer

mrpink6789

30/01/2012

Lying Dumbell curls 25kg 2X8, 30kg 1X8
Incline dumbell curls 20kg 1X8, 22.5kg 2X8
Butterflies 86.5kg 3X8
Seated Dumbell row 16kg 2X8, 18kg 1X8
Bent over Dumbell Tricep Press 12kg 3X8
Lying tricep press 20kg 1X8, 22.5kg 2X8
Standing tricep press 32kg 3X8
30-35 minute jog/walk home

Lot of compliments today from people about how much I've toned up, great to hear, feel it too on the clothes. Much fitter as well running home so all good so far.

Officially back drinking this week, going to learn moderation big time because I don't want to undo all the hard work this past month. Stick to bottles, don't get in rounds, have a glass of water between drinks and no zaytoons!!!

mrpink6789

31/01/12

Deadlift 85kg 3X8
One arm dumbell rows 32.5kg 2X8, 40kg 1X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 15kg 2X8, 16kg 1X8
Hammer curls 15kg 1X8, 16kg 2X8
Wrist Curls 18kg 2X8, 20kg 1X8 - will stick on 18kg for a week or two, felt weird
Preacher Curls 30kg 3X8
Reverse Preacher Curls 22.5kg 3X8
30 minute jog/walk home

Made some good progress, some weights were being used so improvised and went up one heavier, will go back to normal next time around.
Last day of the no drinking, no dodgy eating (except for one meal a week) buzz. Definitely feel much better and look better. I should have measured myself as I know the scales won't do me justice, prob only have lost 3-4 lbs in total but look more tones.

Will definitely use this as motivation to cut down on the beer from now on.

mrpink6789

01/02/2012


Squats 75kg 2X8, 77.5kg 1X8
Bench 55kg 1X8, 57.5kg 2X8
Pull Back cable row 68kg 1X8, 73kg 2X8
Lat pull down 59kg 3X8
One legged Prone Bridges 3X30 seconds
Chin ups 6, 4
30 minute jog/walk home

Down 2 lbs which makes 4 in total for the month. Feel like I have lost more mind you judging by the clothes etc. Been great been off the drink as well for the month. Will have a few tomorrow but going to make a conscious effort to pace myself big time!

mrpink6789

03/02/2012

Side lateral raises 14kg 1X8, 15kg 2X8
Front dumbell raises 16kg 3X8
Military Press 40kg 3X8
Ab Crunch Machine 2X12
Crunches 2X20
Bicycle Crunches X 50
Dips 8, 4
30 minute jog/walk home

Shoulders were sore after that workout! Crunches were also tough.

mrpink6789

06/02/2012

Lying Dumbell curls 25kg 1X8, 30kg 8, 7
Incline dumbell curls 22.5kg 2X8, 7
Butterflies 86.5kg 3X8
Seated Dumbell row 16kg 1X8, 18kg 2X8
Bent over Dumbell Tricep Press 12kg 3X8
Lying tricep press 22.5kg 3X8
Standing tricep press 32kg 3X8
30 minute jog/walk home

Dumbell press was tough, should be able to sort out the 2X8 on the heavier weights and 3X8 on the incline next week. Might also be able to increase the seated dumbell row and lying tricep press also. Jog home was a bit easier, was able to run a lot more but still nowhere near running the few km home.

mrpink6789

07/02/2012

Deadlift 85kg 3X8
One arm dumbell rows 32.5kg 1X8, 37.5kg 2X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 15kg 1X8, 16kg 2X8
Hammer curls 15kg 1X8, 16kg 2X8
Wrist Curls 18kg 3X8
Preacher Curls 30kg 3X8
Reverse Preacher Curls 22.5kg 3X8
30 minute jog/walk home

All good bar the bent over rows, 37.5kg is a bit much twice so I'll stick to 2X8 on the 32.5kg and one on the 37.5 for the moment, would be ideal if they had 35kg dumbells!

Weigh in tomorrow, had a minor blowout last weekend with a few pints and a dominos to celebrate the month off in January so hopefully it wont put too much of a dent in the progress. Wont be too bothered though as I'm doing well back on it and it was important to treat myself after that month!

mrpink6789

09/02/2012

Squats 77.5kg 3X8
Bench 60kg 8, 8, 7
Pull Back cable row 73kg 8, 68kg 8, 63.5kg 8
Lat pull down 59kg 3X8
One legged Prone Bridges 3X30 seconds
Chin ups 7, 5
30 minute jog/walk home

Lost another 1.5lbs this week surprisingly, delighted with that.

Mixed feelings on todays workout. No 1.25kg plates so just did 60kg for the bench, happy with the progress, should be able to get 3X8 next time around. Pull back row was useless, prob cause I did it after chin ups, will just aim for 3X8 at 68kg next time as 73kg destroyed me.

mrpink6789

11/02/2012

Side lateral raises 15kg 3X8
Front dumbell raises 16kg 3X8
Military Press 40kg 3X8
Ab Crunch Machine 2X12
Crunches 2X20
Bicycle Crunches X 50
Dips 8, 5
20 minute cross trainer

Forgot to update this over the weekend. Was happy with that workout, shoulders sore though as well as "abs"! Had the car so cross trainer instead of running