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

mrpink6789

13/02/2012

Lying Dumbell curls 30kg 3X8
Incline dumbell curls 22.5kg 2X8, 6
Butterflies 86.5kg 3X8
Seated Dumbell row 18kg 2X8, 6
Bent over Dumbell Tricep Press 12kg 3X8
Lying tricep press 22.5kg 3X8
Standing tricep press 32kg 2X8, 36.kg 7
30 minute jog/walk home

Tough one today. Didnt make 3X8 on some of them but was increasing them so was going to be tough, should get it next time around.

Had a few too many beers on the saturday, still nowhere near what I had pre Xmas but didnt want to drink that much. Hopefully it wont do much damage weighing in on Wednesday. Fitter running as well which was good.

mrpink6789

14/02/2012

Squats 77.5kg 2X8, 80kg 1X8
One arm dumbell rows 32.5kg 3X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 16kg 2X8, 17.5kg 6
Hammer curls 16kg 3X8
Wrist Curls 18kg 3X8
Preacher Curls 30kg 3X8
Reverse Preacher Curls 22.5kg 2X8, 25kg 8
30 minute jog/walk home

Happy Valentines Day :P

Couldnt do Deadlifts as the bar I use was being used for a class. Did squats instead which felt easy so increased a bit. Got cocky on the curls as well which made the hammer curls really difficult in the end. Wont increase next time. Bent over rows were pretty good but not ready to move up to the 37's yet.

Hmm weigh in tomorrow, not looking forward to it.

mrpink6789

16/02/2012

Deadlift 85kg 3X8
Bench 60kg 3X8
Pull Back cable row 63.5kg 3X8
Lat pull down 54.5kg 3X8
One legged Prone Bridges 3X30 seconds
Chin ups 6, 5
30 minute jog/walk home

Came down on one or two things to make sure form was good as I struggled a lot last time. Happy with the way it went.

mrpink6789

19/02/2012

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, 8
20 minute cross trainer

Ugh shoulders were tough as usual. Happy with the dips though, once I get up to 3X8 I'll start with a 5kg weight.

mrpink6789

20/02/2012

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

Hmm starting to reach the maximum of a lot of the lifts on this calorie deficit. Lower back was sore today for some reason as well so was worried about killing myself. Feels grand when I move about, its when I sit down for a while and get back up its a killer, office chairs are supposed to prevent that! Who knows.

Sould get 3X8 on both Curls soon enough, happy increasing the dips but that resulted in the standing tricep dip being useless for the last set so didnt increase like last week.

mrpink6789

21/02/2012

One arm dumbell rows 32.5kg 3X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 16kg 3X8
Hammer curls 16kg 2X8, 17.5kg 8, 5, 4
Wrist Curls 18kg 3X8
Preacher Curls 30kg 3X8
Reverse Preacher Curls 22.5kg 1X8, 25kg 2X8
30 minute jog/walk home

Couldnt do deadlifts on account the lower back isnt the best so stayed away just in case. The 16kg were beingf used by the time the hammer curls came around and it was the last exercise so didnt want to hang around so just went for 3 times max on the 17.5kg which were tough!

No pancakes tonight, weight in tomorrow :P

mrpink6789

21/02/2012

One arm dumbell rows 32.5kg 3X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 16kg 3X8
Hammer curls 16kg 2X8, 17.5kg 8, 5, 4
Wrist Curls 18kg 3X8
Preacher Curls 30kg 3X8
Reverse Preacher Curls 22.5kg 1X8, 25kg 2X8
30 minute jog/walk home

Couldnt do deadlifts on account the lower back isnt the best so stayed away just in case. The 16kg were beingf used by the time the hammer curls came around and it was the last exercise so didnt want to hang around so just went for 3 times max on the 17.5kg which were tough!

No pancakes tonight, weight in tomorrow :P

mrpink6789

23/02/2012

Bench 60kg 2X8, 62.5kg 1X8
Pull Back cable row 63.5kg 1X8, 59kg 2X8
Lat pull down 54.5kg 3X8
One legged Prone Bridges 3X30 seconds
Chin ups 6, 5
Physio Stretches
30 minute jog/walk home

So went to the physio after work as the lower back is in rag order sitting down on the office chair. Did something to a disc so not muscle damage. Went through the routine and told me to cut out Squats and Deadlifts, potentially shrigs and cable rows - lowered the weight on cable rows as a result

Have to do some stretches 2-3 times a day and can still do everything else in the gym and run, just have to sort out the office chair!

mrpink6789

25/02/2012

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, 8, 3
10 minute cross trainer

Back is not great at the moment. Even though the pysio told me it was fine to do most of the workout I may take a break for a bit.

mrpink6789

05/03/2012

Lying Dumbell curls 30kg 8, 7, 5
Incline dumbell curls 22.5kg 8, 6, 5
Butterflies 86.5kg 3X8
Seated Dumbell row 18kg 8, 8,. 7
Bent over Dumbell Tricep Press 12kg 3X8
Lying tricep press 22.5kg 3X8
Standing tricep press 32kg 3X8
Stretches
20 minute cross trainer

Had to take the week off, physio orders. Tough getting back in to it, got no sleep last night so was just wrecked. Cant run for a month so on the cross trainr, hopefully wont be too bad. I enjoyed the week off and it was a long time coming but looking forward to getting back in to it full on now.

mrpink6789

06/03/2012

One arm dumbell rows 32.5kg 3X8
Dumbell Shrugs 32.5kg 3X8
Dumbell Curls 16kg 8, 6, 5
Hammer curls 16kg 8, 6, 5
Wrist Curls 18kg 3X8
Preacher Curls 30kg 3X8
Reverse Preacher Curls 22.5kg 3X8
20 minute cross trainer

Hmm curls were tough, did preachers first to prob just tired from first week back in to it. Should be fine come next week. Have a free session this Friday as told my shoulders round ever so slightly so just to get a few stretches to help complement it.

mrpink6789

08/03/2012

Bench 60kg 3X8
Pull Back cable row 59kg 3X8
Lat pull down 54.5kg 3X8
Chin ups 5, 4
Side lateral raises 15kg 3X8
Front dumbell raises 16kg 8, 15kg 2X8
Dips 8, 6
20 minute cross trainer

So combined 2 days as I couldnt do presses, squats, crunches etc on account of the back! Tough workout though, especially the lateral raises and chin ups. Should get better at it though

mrpink6789

12/03/2012

So Friday I went up for a free personal training and the instructor said my upper back/shoulders were weak and I should work on them. Went through a few exercises with me to fix this and when I went up today he had a workout designed for me. Going to try this for a while to see how it goes. It would be a 3 day split.

5 minute warm up on the cross trainer
A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 20kg weight
A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 20kg weight
B1 Incline Dumbell Press - 4 sets of 10/10/8/8 - 16kg weight
C1 Incline Reverse Flys - 3 sets of 15 - 3kg weight
C1 Scap Push up - 3 sets of 15 - bodyweight
20 minute cross trainer

Different workout for me, was tired doing it and sweated quite a bit so that was always good. Somehow didnt feel like I did enough as I went through the weights in about 35 minutes but shoulders felt good after it. I initially did 17.5kg on the incline dumbell press but failed the last set so will do 16kg to make sure I'm sound doing it. Good though to mix things up. Other 2 days will be different which is good for variation.

mrpink6789

13/03/2012

A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 10kg weight
A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 50kg weight
B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 17.5kg weight
C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 18kg weight
C2 External Rotation of the knee - 3 sets of 10 - 3kg weight
C3 Seated High Cable Pulls - 3 sets of 12 - 18kg weight
20 minute cross trainer

Liked this workout, was very tired after. Can prob try to increase one or two things in the next few weeks with it. Good workout though

mrpink6789

15/03/2012

A1 Single Leg Step Ups - 4 sets of 15/12/10/10
A2 Single Leg Curl - 4 sets of 8 - 32kg weight
A3 Leg Extensions - 3 sets of 20/15/12 - 54.5kg weight
B1 DB Hammer Curls - 3 sets of 15/12/10 - 8kg weight
B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 8kg weight
C1 Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off

Ugh everything hurt after today. Legs were in bits. Then on to the curls, started with 10kg and got through one set but the arms nearly fell off so dropped to 8kg which was still tough, strength endurance is useless obviously! Havent done intervals in a long time and they hurt as well!

Overall I'm happy with the new routine, will be doing a lot of walking on my off days. Also down 4lbs since 2 weeks ago so at the 97.27kg

I'm probably 8-9 lbs heavier then what I was this time last year but definitely have more muscle and clothes fit better. Plan is to continue what I am doing and get down to about 92kg and see how I feel then

mrpink6789

19/03/2012

5 minute warm up on the cross trainer
A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 20kg weight
A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 20kg weight
B1 Incline Dumbell Press - 4 sets of 10/10/8/8 - 16kg weight
C1 Incline Reverse Flys - 3 sets of 15 - 3kg weight
C1 Scap Push up - 3 sets of 15 - bodyweight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off

Felt better doing it this week. Inclines felt easy enough so will try and get some plates to increase the weight on that but not as much as 17.5kg as I failed on that the last time. Interval killed me as usual

mrpink6789

20/03/2012

A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 10kg weight
A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 27.5kg weight
B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 15kg weight
C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 18kg weight
C2 External Rotation of the knee - 3 sets of 10 - 3kg weight
C3 Seated High Cable Pulls - 3 sets of 12 - 18kg weight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
40 minute walk home

Tough one today. Turns out I was doing the lat pull downs wrong last time, Its not with the tricep bar, its one arm at a time. As a result I decreased the skullcrushers but should be able to go back to 17.5kg. Tried a larger weight on the tricep push downs but didnt feel comfortable so stuck to the 18kg as before.
Since I cant run I did the intervals and then walked home. Between walking to the Luas every morning for 25 minutes and that I should be good on cardio. ALthough I might just get the luas and walk 25 minutes home, will see!

mrpink6789

22/03/2012

A1 Single Leg Step Ups - 4 sets of 15/12/10/10
A2 Single Leg Curl - 4 sets of 8 - 32kg weight
A3 Leg Extensions - 3 sets of 20/15/12 - 54.5kg weight
B1 DB Hammer Curls - 3 sets of 15/12/10 - 8kg weight
B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 8kg weight
C1 Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
40 minute walk home

Evenrything hurt as usual, its a good one. Will be a while before I can increase the weight! Going to weight myself tomorrow, not looking forward to it after Paddys weekend last weekend.

mrpink6789

26/03/2012

5 minute warm up on the cross trainer
A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 20kg weight
A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 20kg weight
B1 Incline Dumbell Press - 4 sets of 10/10/8/8 - 16.6kg weight
C1 Incline Reverse Flys - 3 sets of 15 - 3kg weight
C1 Scap Push up - 3 sets of 15 - bodyweight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
25 minute walk home

Inclines felt fine so will move back to 17.5kg next week. Reverse flys were a bit easier as well so making progress there. Wasnt a good weekend for the diet, drik wise, the good weather got the better of me.

mrpink6789

27/03/2012

A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 10kg weight
A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 27.5kg weight
B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 15kg weight
C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 18kg weight
C2 External Rotation of the knee - 3 sets of 10 - 3kg weight
C3 Seated High Cable Pulls - 3 sets of 12 - 18kg weight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
40 minute walk home

Felt good after doing todays workout, skullcrushers werent too bad on the first set so increased to 17.5 but then they were bery tough so went back down. Could be because I did them last as no benches were free. If I get the bench next week I'll try the 17.5kg!

mrpink6789

02/04/2012

A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 20kg weight
A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 20kg weight
B1 Incline Dumbell Press - 4 sets of 10/10/8/8 - 17.5kg weight
C1 Incline Reverse Flys - 3 sets of 15 - 4kg weight
C1 Scap Push up - 3 sets of 15 - bodyweight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
25 minute walk home

Was sick last week so couldnt make it to the gym, just did a lot of walking about which was sound I suppose! Todays one was good, happy with increasing some of the exercises. Was trying to do the dumbell curls from last weeks one as an extra but the 8kg were being used by a class and couldnt hang around

mrpink6789

03/04/2012

5 minute warm up
A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 10kg weight
A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 27.5kg weight
B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 15kg weight
C1 Tricep Rope Pushdowns - 3 sets of 15/12/10 - 18kg weight
C2 External Rotation of the knee - 3 sets of 10 - 3kg weight
C3 Seated High Cable Pulls - 3 sets of 12 - 18kg weight
30 minute walk home

Took a while today as gym was busy, getting busier these days which I dont like! Couldnt even do the cardio in the end which was a bit annoying but sure I walk an hour a day practically so I wont be too annoyed. Going to increase the weight next week on anything and just go for it.

mrpink6789

10/4/12

A1 Single Leg Step Ups - 4 sets of 15/12/10/10
A2 Single Leg Curl - 4 sets of 8 - 32kg weight
A3 Leg Extensions - 3 sets of 20/15/12 - 54.5kg weight
B1 DB Hammer Curls - 3 sets of 15/12/10 - 8kg weight
B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 8kg weight
C1 Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
40 minute walk home

Damn bank holidays screwing up the routine. Increasing it to 4 days a week now as fell off the wagon the last 2 weeks with loads of stuff on. Such a short workout this but everything hurts after it. Going to increase the weight in everything tomorrow to see how I get on.

mrpink6789

11/04/12

A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 12kg weight
A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 17.5kg weight
C1 Tricep Rope Pushdowns - 3 sets of 12/12/10 - 12.5kg weight
C2 External Rotation of the knee - 3 sets of 10 - 4kg weight
C3 Seated High Cable Pulls - 3 sets of 12 - 22.5kg weight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
40 minute walk home

Tough workout, increased the weight in everything. Only thing I didnt manage was the first 15 on the tricep rope pull down. Took a bit of a longer break in between sets but happy I got through it. Will do the same on the workout tomorrow.

mrpink6789

12/4/12

A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 22.5kg weight
B1 Incline Dumbell Press - 4 sets of 10/9/6/6 - 17.5kg weight
C1 Incline Reverse Flys - 3 sets of 15 - 4kg weight
C1 Scap Push up - 3 sets of 15 - bodyweight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
25 minute walk home

Increased the weight for the first exercise and got through it alright, tough though. Hit me doing the incline ones, should be ok next time, Will just take a longer break in between sets for a bit.

Feeling a bit trimmer so will chance a weigh in tomorrow although did have an easter egg last week :P

mrpink6789

16/04/2012

A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 12kg weight
A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 17.5kg weight
C1 Tricep Rope Pushdowns - 3 sets of 12/12/10 - 22.5kg weight
C2 External Rotation of the knee - 3 sets of 10 - 4kg weight
C3 Seated High Cable Pulls - 3 sets of 12 - 22.5kg weight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
30 minute walk home

Mondays are always tough. Jumped to this routine as benches were being used. Took a shorter break then last week in between sets so glad to get through it. Shoulder was a bit sore the last few days, twisted it awkwardly putting on a shirt of all things. Made the rotation of the knee a little bit awkward but wasnt too bad.

Dropped about a pound as well since last time I weighed myself but had a lot on this weekend so will see come Wednesday.

mrpink6789

17/04/2012

A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 22.5kg weight
B1 Incline Dumbell Press - 4 sets of 10/10/8/8 - 17.5kg weight
C1 Incline Reverse Flys - 3 sets of 15 - 4kg weight
C1 Scap Push up - 3 sets of 15 - bodyweight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
25 minute walk home

Felt better then last time doing this workout. Oddly looking in the mirror still think my shoulders slope forward a bit. Hopefully if I stick with this workout that will change, its hunching down in the office unfortunately.

mrpink6789

21/04/2012

A1 Single Leg Step Ups - 4 sets of 15/12/10/10
A2 Single Leg Curl - 4 sets of 8 - 32kg weight
A3 Leg Extensions - 3 sets of 20/15/12 - 54.5kg weight
B1 DB Hammer Curls - 3 sets of 15/12/10 - 8kg weight
B2 Alternating Bicep Curls - 3 sets of 15/12/10 - 8kg weight
C1 Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off

Single leg curls are proving difficult on the last set so might just drop the weight for that. As always the arms burn afterwards!

mrpink6789

23/04/2012

A1 Flat Dumbell Press Neutral Grip - 4 sets of 10/10/8/8 - 22.5kg weight
A2 Incline Dumbell Row - 4 sets of 10/10/8/8 - 22.5kg weight
B1 Incline Dumbell Press - 4 sets of 10/10/8/8 - 18/20/20/18kg weight
C1 Incline Reverse Flys - 3 sets of 15 - 4/5/5kg weight
C1 Scap Push up - 3 sets of 15 - bodyweight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
25 minute walk home

Can probably increase the Dumbell Rows to 25kg nxt time around. Increased the Incline Presses but still found them tough, will prob just start on 20kg and work down. Reverse flys were tough but will stick to the 5kg.

mrpink6789

24/4/12

A1 1 Arm Shoulder Press - 5 sets of 8/10/8/10/8 - 12kg weight
A2 Front Grip Lat Pulldowns - 4 sets of 10/10/8/8 - 32kg weight
B1 Incline Tricep Skullcrushers - 3 sets of 15/12/10 - 17.5kg weight
C1 Tricep Rope Pushdowns - 3 sets of 12/12/10 - 22.5kg weight
C2 External Rotation of the knee - 3 sets of 10 - 4kg weight
C3 Seated High Cable Pulls - 3 sets of 12 - 27kg weight
Crosstrainer Intervals - 5 sets level 12 - 40 seconds on, 40 second off
30 minute walk home

Tired after today, might chance increasing the shoulder press next week. Glad i increased the high Cable pulls and will probably increase the rotation of the knee as well