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

mrpink6789

Hey, its just based on my heart rate monitor, Its based on being out for over an hour, not just doing the 30 minute workout.

I wouldnt take is as Gospel though, wont be going out and eating a bic mac or anything feeling like I deserve it!

cheers

mrpink6789

13/04/2011

Squats 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg 1X1
Squats 115kg 1X4
Squats 100kg 5X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg 3X5

Deadlift 60kg 1X3
Deadlift 100kg 1X1
Deadlift 115kg 1X5

Chin ups 8, 6, 5
1 legged Prone bridges 3X30 seconds

My legs dont belong to me today, they were in bits all day, hence the uselessness on the squats! Glad to do them though, hopefully I will recover well to get back up to 140kg soon.
PH press wasnt as bad as I thought. Deadlift was alright as well but legs were not good after! Dropped the weight on the chin ups till I get better at them, meh I have lost so much strength!

mrpink6789

17/04/2011


Couch to 5k again

Week 1, Day 3

5 minute warm up then 60 seconds jogging followed by 90 seconds walking for 20 minutes, 5 minutes cool down.

Did an extended walk around Marlay afterwards, 786 calories burned in total

So many distractions this week has limited my training, have to get a good run in to it now, heading away end of May for a week in the sun so would like to get rid of the gut by then, the pints are just too difficult to give up though.

I dont have any distractions this week so should get a good run at it.

mrpink6789

18/04/2011

Squats 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg 1X1
Squats 115kg 5X5

Barbell Row 62.5kg 5X5
Trice Dips 7,7, 5
Bench Press 60kg 5X5
Reverse Crunches 3X12

Squats were sound today so the legs seem recovered from last week. Should be able to make good gains again there. Barbell row was sound but felt a little dizzy after set number 5. Found a better machine for tricep dips so they were alright, lost a few from last time around but I'll only improve. Since I was tired my Bench wasnt great so I'm going to do 60kg again on that, gym was busy tonight.

mrpink6789

20/04/2011

Squats 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg 1X1
Squats 117.5kg 5X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 42.5kg 3X5

Deadlift 60kg 1X5
Deadlift 100kg 1X1
Deadlift 120kg 1X5

Pull ups 4, 3, 2.5 - I suck!
1 legged Prone Bridges 3X30 seconds

Squats felt good today, feel like I am doing better squats then I was in TF. OH Press was ok as well, 3X5 makes a difference. No issues really with the Deadlift. Pull ups, ugh I'm useless at pull ups!

mrpink6789

21/04/2011

Couch to 5k again

Week 2, Day 1

5 minute warm up then 90 seconds jogging followed by 2 minutes walking for 20 minutes, 5 minutes cool down.

Did an extended walk around Marlay afterwards, 760 calories burned in total

Ugh I will never be a runner, had lower back pain towards the end and I just get bored! Sure its good cardio so Ill keep at it.

mrpink6789

22/04/2011

Squats 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg 1X1
Squats 120kg 5X5

Bench 20kg, 40kg 1X5
Bench 50kg 1X3
Bench 60kg 5X5

Barbell Row 65kg 5X5
Tricep Dips 7, 5, 3
Reverse Crunches 3X12

Good session today bar tricep dips but I was fairly tired at the end. Squats were good and was more comfortable doing the bench. No dizziness at the end from barbell rows as I slowed them down a bit.

mrpink6789

23/04/2011

Couch to 5k again

Week 2, Day 2

5 minute warm up then 90 seconds jogging followed by 2 minutes walking for 20 minutes, 5 minutes cool down.

No extended walk as I was collecting the car, 389 calories burned.
Much easier today then Thursday, no lower back pain or anything. Kind of surprised considering I had a good few beers last night.

mrpink6789

25/04/2011

Couch to 5k again

Week 2, Day 3

5 minute warm up then 90 seconds jogging followed by 2 minutes walking for 20 minutes, 5 minutes cool down.

Gym wasnt open today so did the couch to 5k again. Was good, fitness is hopefully improving. Extended walk as well so 704 calories burned.

karlram

like the log man. thinking of giving this workout a go. any advice. bit of lifting exp behind me so technique is good.

mrpink6789

karlram wrote: »

like the log man. thinking of giving this workout a go. any advice. bit of lifting exp behind me so technique is good.

cheers man. My advice would be to start off on empty bar for most exercises just to make sure technique is good. Squats you end up adding 30kg a month so you will build up a solid weight in this in no time.

For others like the Bench if you have been doing that for a while you dont need to start with an empty bar.

Basically any exercise I never did before I started off with the empty bar! Bench was the only one I didnt.

mrpink6789

26/04/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg 1X1
Squats 122.5kg 5X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg 1X1
OH Press 45kg 3X5

Deadlift 60kg, 100kg 1X1
Deadlift 125kg 1X5

Chin ups 8, 6, 5
1 legged Prone Bridges 3X30 seconds

Squats felt fairly easy which was weird, maybe I wasnt doing them right :P Press was tough on the last 2 reps of the final set. Deadlift form felt shocking, kept on looking at the lad beside me and wondering if my form was ok. Dont know what I was thinking. Chin ups felt good, feeling stronger there these days.

mrpink6789

27/04/2011

Couch to 5k again

Week 3, Day 1

Brisk five-minute warmup walk, then do two repetitions of the following:

Jog for 90 seconds, Walk for 90 seconds
Jog for 3 minutes, Walk for 3 minutes

Extended walk then since it was a nice evening, 794 calories burnt. I must be terribly unfit to be "burning" so much!

dartstothesea

That does seem like a ****-ton of calories alright. How long would that bit of cardio usually take you altogether? Was it 794 just for the walk afterwards or including all the running?

mrpink6789

1 hour 10 mins in total, generally 2 laps of marlay park and a bit more, running is included.

Yeah I wouldnt go out and eat a big mac after thinking I deserved it.

Its more of a gauge to see if my fitness improves and the calories drop!

mrpink6789

28/04/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg 1X1
Squats 125kg 5X5

Bench Press 15kg, 35kg 1X5
Bench Press 55kg 1X1
Bench Press 62.5kg 5X5

Barbell Row 67.5kg 5X5
Tricep Dips 9, 7, 5
Reverse Crunch 3X12

Squats felt good still so hopefully get back up to 140 in no time. Bench wasnt great, last 2 reps I felt I didnt come down to my chest. Barbell rows were fine and felt better doing the dips!

mrpink6789

29/04/2011

Couch to 5k again

Week 3, Day 2

Brisk five-minute warmup walk, then do two repetitions of the following:

Jog for 90 seconds, Walk for 90 seconds
Jog for 3 minutes, Walk for 3 minutes

No extended walk as I was heading off for some of the bank holiday. Was tough doing that run, lower back was sore at the end. 434 calories burnt.

mrpink6789

02/05/2011

Couch to 5k again

Week 3, Day 3

Brisk five-minute warmup walk, then do two repetitions of the following:

Jog for 90 seconds, Walk for 90 seconds
Jog for 3 minutes, Walk for 3 minutes

Gym was closed today so decided to go for another run. Felt better doing it today then last time, probably because I had 2 days rest beforehand. HRM is acting up so not sure how many calories I burnt!

mrpink6789

03/05/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100, 120kg 1X1
Squats 127.5kg 5X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg 1X1
OH Press 47.5kg 3X5

Deadlift 60kg 1X3
Deadlift 100kg 1X1
Deadlift 120kg 1X1
Deadlift 130kg 1X5

Pull ups 5, 4, 3
1 legged prone bridges - 3 X 30 seconds

I think my workouts are much better now that I switched to evenings and have more "fuel" in my body. Squats were sound, no issues there. My press was a bit dodgy towards the end, felt as though my back arched a bit, must tighten glutes more, pretend I'm in prison or something...

Deadlifts were strong as well. Pull ups, meh, im useless at them but only way to get better is get stronger!

mrpink6789

04/05/2011

Couch to 5k today.

Week 4, Day 1

5 minute brisk walk warm up
3 minutes jog
90 seconds walk
5 minutes jog
2.5 minutes walk
3 minute jog
90 seconds walk
5 minute jog
5 monutes cool down

Did an extended walk around Marlay but I failed today! lower back was sore so for the last 5 minute stretch I did 2 minute jog, 1 minute walk and 2 minute jog. Will try again next time!

mrpink6789

05/05/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg, 100kg 1X2
Squats 120kg 1X1
Squats 130kg 5X5

Bench Press 15kg 1X5
Bench Press 35kg 1X3
Bench Press 50kg 1X1
Bench Press 65kg 5X5

Barbell Row 70kg 5X5
Tricep Dips 7, 5, 3

Pretty good day in the gym today. Squats are still good, maybe a little tough towards the end but will be taking longer breaks once I get back up to 140, going to try and push passed 140 as well unlike last time when I just stayed there. Bench felt good as well, much better then last time. Barbell row was also good and feeling that more today on my biceps. Dips werent as good as they usually are which was weird but sure i'll keep on going with them. Decided to just not do reverse crunches simply because I dont think I will ever get to the stage to see my abs! :P

mrpink6789

06/05/2011

Couch to 5k today.

Week 4, Day 1

5 minute brisk walk warm up
3 minutes jog
90 seconds walk
5 minutes jog
2.5 minutes walk
3 minute jog
90 seconds walk
5 minute jog
5 minutes cool down

Hmm so failed again but did a bit better! for the last 5 minutes I ran 2 mins 40 seconds, walked for 30 seconds and then ran the last bit. Was slower this time to see if I ran too fast but hopefully should get it next time! Back was sore towards the end again.

mrpink6789

08/05/2011

Couch to 5k today.

Week 4, Day 1

5 minute brisk walk warm up
3 minutes jog
90 seconds walk
5 minutes jog
2.5 minutes walk
3 minute jog
90 seconds walk
5 minute jog
5 minutes cool down

Didnt make the gym this morning so decided to do another run. Completed it this time around, felt I got in to my stride more so wasnt as bad as the last 2 times, no lower back pain either. Maybe it was because I had a rest yesterday, who knows!

mrpink6789

09/05/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg, 120kg 1X1
Squats 132.5kg 5X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg 1X1
OH Press 50kg 3X3X3 - Fail!

Deadlift 60kg 1X3
Deadlift 100kg, 120kg 1X1
Deadlift 135kg 1X5

Chin ups 9, 7, 5

Not feeling great today, dehydrated all day even though I drank a bucket load of water. Squats, Deadlift and Chin ups felt fine. Press was shocking, just couldnt get good form. Heaviest I have ever tried to lift so I suppose it will be tough to keep at that.

mrpink6789

10/05/2011

Couch to 5k today.

Week 4, Day 2

5 minute brisk walk warm up
3 minutes jog
90 seconds walk
5 minutes jog
2.5 minutes walk
3 minute jog
90 seconds walk
5 minute jog
5 minutes cool down

Completed this today so the fitness must be getting better!

mrpink6789

11/05/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg, 120kg, 1X1
Squats 135kg 5X5

Bench Press 20kg 1X5
Bench Press 40kg 1X3
Bench Press 60kg 1X1
Bench Press 67.5kg 4X3X3X3X2 - epic fail!

Barbell row 72.5kg 5X5
Tricep Dips 9, 7, 3

Squats are getting tougher getting up to I think 1.5XBW, dont really know the weight these days but I'd say its prob more then 90kg back in the day! Bench was useless, Im sort of on a deficit calorie wise to drop some weight, belly isnt as big but the shoulders/chest and back seem a bit bigger when wearing the work shirts, hopefully muscle and not fat :P Barbell rows were grand and felt better doing the dips.

mrpink6789

12/05/2011

Couch to 5k today.

Week 4, Day 3

5 minute brisk walk warm up
3 minutes jog
90 seconds walk
5 minutes jog
2.5 minutes walk
3 minute jog
90 seconds walk
5 minute jog
5 minutes cool down

Completed! Wasnt as bad this time around once I got going, not sure what to expect next week but at least the fitness is improving.

mrpink6789

16/05/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg, 120kg, 130kg 1X1
Squats 137.5kg 5X5

OH press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg, 45kg 1X1
OH Press 50kg 3X5 PB

Deadlift 60kg, 100kg, 120kg, 1X1
Deadlift 140kg 1X5

Tricep Dips 10, 6, 5

Didnt feel great today after a heavy weekend but glad with the workout. Squats were good but my right quad was acting up so the last set might not have been as good as I hoped, felt my chest drop a wee bit. Delighted with the OH Press, very tough at the end and had to rest the bar on my chest before the last 2 reps but glad I got up to 50kg. Deadlift was good as well, still upper body could do with a lot of work! Dont know why I went in to tricep dips instead of pull ups but I'll do pull ups on Wednesday.

mrpink6789

17/05/2011

Couch to 5k today

Week 5, Day 1

5 minute brisk walk warm up
5 minute jog
3 minute walk
5 minute jog
3 minute walk
5 minute jog
5 minute cool down

Complete! lower back was a bit sore, might be because of the squats last night but glad I got through this. Still thinking of giving up the running and going back to a bit of HIIT but we'll see how it pans out for now!

mrpink6789

18/05/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 100kg, 120kg, 130kg 1X1
Squats 140kg 5X5

Bench Press 20kg 1X5
Bench Press 40kg 1X3
Bench Press 50kg, 60kg, 1X1
Bench Press 67.5kg 5X5 PB

Barbell Row 75kg 5X5
Pull ups 5, 3, 0

Good workout today, glad to get back up to 140kg on the squat. Got passed the Bench as well after the last time failing it terribly. Will be nice to try 70kg on that next time. Barbell row was tough at the end as my arms were in bits. Which made pull ups non existent!