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

mrpink6789

11/07/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 5X5

Bench Press 20kg 1X5
Bench Bress 40kg 1X3
Bench Press 50kg, 60kg 1X1
Bench Press 72.5kg 5X5X5X3X3 third fail

Barbell Row 70kg 5X5
Tricep Dips - 8, 5, 4

15 minute cross trainer interval training

Wasnt looking forward to today, had a wedding over the weekend so the legs were a bit sore from the dancing :P Squats were good though, was very tired from lack of sleep last night so Bench suffered a bit. Small improvement on last week so not going to deload just yet, will see how Friday goes! Barbell row felt a bit awkward on the lower back, may need a belt or do something to straighten that, not lifting it off the ground anymore so maybe Im putting too much pressure on the lower back.

mrpink6789

12/07/2011

4 mile walk. Thank God for the weather.

mrpink6789

13/07/2011

Squats BW, 20kg 1X5
Squats 70kg, 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 5X5

OH Press 20kg 1X5
OH Press 30kg 1X3
OH Press 40kg, 45kg, 50kg 1X1
OH Press 55kg 3X5 - PB

Deadlift 60kg, 100kg, 1X1
Deadlift 150kg 1X5

Cross trainer - 15 minutes

Squats were tough today, not sure why but there you go. Delighted with everything else, didnt think i'd make 55 on the Press, deadlift was tough but think I can add a bit more to that.

mrpink6789

15/07/2011

Squats BW, 20kg, 60kg 1X5
Squats 80kg 1X3
Squats 110kg, 120kg, 130kg 1X1
Squats 140kg 5X5

Bench Press 20kg 1X5
Bench Bress 40kg 1X3
Bench Press 50kg, 60kg 1X1
Bench Press 72.5kg 5X5X5X5X3 fail

Barbell Row 72.5kg 1X5
Barbell Row 70kg 1X5
Barbell Row 60kg 3X5

Squats were tough, didnt get a whole lot of sleep the nigth before and the legs are starting to feel the effects of squatting heavy 3 times a week. Prob could have got the last 5 on the bench but the gym was empty so no spotters around. Ugh the barbell row, did it in front of a mirror for a change and my form was shocking. Thinking of changing the program anyways so going to look at dumbell rows for a while.

mrpink6789

19/07/2011

Right so I have 4 weeks technically off from work so going to do a new routine as the new place I will be moving to won't have a squat rack so just trying new different things out until I decide what to do.

Going to do this for the next 4 weeks.

http://www.bodybuilding.com/fun/matt89.htm

Deadlift 80kg 2X10
Chin ups 10, 6
One arm dumbell rows 15kg 2X12
Dumbell Shrugs 20kg 2X12
Dumbell Curls 14kg 2X10
Hammer curls 12kg 2X10
Wrist Curls 8kg 2X12
Preacher Curls 15kg 2X10
Reverse Preacher Curls 10kg 2X12

Hmm so nothing like a new routine to make you think if you actually built strength using your old one!
Deadlifts were tough just because of the amount of reps but going to stick to that weight for them. Aiming for 2X10 for chin ups so will just keep at it. One arm dumbell rows were alright, will aim for 17.5kg the next time, Same with shrugs, could probably increase that by 2.5kg. Arms were sore at this stage so dumbless curls and hammer curls were tough! Got through them though so will stick to that weight next time around. Preacher curls were tough but again could manage. Could probably add another 2.5kg to the reverse preacher curls.

All in all my arms were in bits afterwards so I'm happy with the workout. I thought I would have been stronger having done 5X5 for the last year but sure I suppose this is more isolation work!

Did 20 minutes on the cross trainer as well. Started off for 3 minutes on resistance 1 then increased the resistence by 2 every minute for 7 minutes, then decreased it by 2 every minute for the next 7 minutes, then cooled down for 3 minutes.

778 calories burnt for the workout.

mrpink6789

20/07/2011

Side lateral raises 6k 2X12
Frotn dumbell raises 6kg 2X12
Military Press 35kg 2X10
Standing calf raises 60kg 2X12
Seated Calf Raises 25kg 2X12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

Lateral raises were fine, will increase that by a few kg the next time, same with dumbell raises, will increase that by at least 4kg the next time. Press was difficult, started at 40kg but better to drop down to 35kg which was still tough. Leg exercises were all grand, probably from doing squats the whole time! Liking the routine still but think I'd need to increase the legs a good bit as they are fairly strong. Body is still aching today.

mrpink6789

22/07/2011

Squats 60kg 6X12
Leg Extensions 50kh 2X12
Lying leg curls 54.5kg 2X12

20 minute cross trainer.

Not many leg machines up there so just did a good few squats, they were easy so prob going to add 5-10kg next time around. Legs were sorte today! Didnt really feel like a workout though, maybe cause my legs are fairly strong already but sure!

mrpink6789

23/07/2011

Lying Dumbell curls 16kg 2X12
Incline dumbell curls 14kg 2X12
Butterflies 68kg 2X12
Seated Barbell row 30kg 12, 6
Seated tricep press 14kg 2X12
Dips 6, 5
Lying tricep press 12.5kg 2X12
Standing tricep press 27kg 2X12

15 minute cross trainer (was knackered today!)

Good workout on the arms today, will feel that tomorrow. Can prob go up another weight on the lying dumbell curls, incline ones were tough enough though. Seated barbell row was very tough! Will drop that to 25kg next time around. Can prob go up a couple of kilos on the seated tricep press as well. Arms were in bits by the time the dips came around! Lying tricep press was alright, will prob move up to 15 on that and the standing one was tough!

All in all I like a lot of elements of the new routine so will stick with it for the next few weeks at least.

mrpink6789

25/07/2011

Deadlift 80kg 2X10
Chin ups 10, 6
One arm dumbell rows 18kg 2X12
Dumbell Shrugs 25kg 2X12
Dumbell Curls 14kg 2X10
Hammer curls 12kg 2X10
Wrist Curls 10kg 2X12
Preacher Curls 17.5kg 2X10
Reverse Preacher Curls 12.5kg 2X12

20 minutes on the cross trainer.

Felt better doing this workout today, was able to increase the weights in a lot of the exercises. Will prob only increase the weight in the one arm dumbell curls next time around.

mrpink6789

26/07/2011

Side lateral raises 10kg 2X12
Frotn dumbell raises 10kg 2X12
Military Press 35kg 2X10
Standing calf raises 80kg 2X12
Seated Calf Raises 30kg 2X12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

Increased a lot of the weights today, shoulders were in bits afterwards so the calf raises with the squat bar felt heavy on my back! everything else was sound though, will prob stick to those weights for a bit.

had a game of pitch and putt today, dont think that counts as a training log :P

mrpink6789

28/07/2011

Squats 70kg 6X12
Leg Extensions 54.5kg 2X12
Lying leg curls 54.5kg 2X12
Cable Machine Back Row 50kg 2X12

20 minute cross trainer.

Nice easy legs workout today, might chance another 5kg on the squats next time around. Will increase the leg curls as well. Added in the Back row machine just to add something to it.

mrpink6789

29/07/2011

Lying Dumbell curls 20kg 2X12
Incline dumbell curls 15kg 2X12
Butterflies 68kg 2X12
Seated Barbell row 25kg 12, 27.5kg 10
Seated tricep press 16kg 12, 18kg 10
Dips 7, 4
Lying tricep press 15kg 12, 17.5kg 9
Standing tricep press 27kg 2X12

20 minute cross trainer

could increase a lot today but some i should have stayed at the same weight! happy with the workout today, the arms were sore afterwards so looking forward to a rest now for the bank holiday.

mrpink6789

02/08/2011

Deadlift 80kg 2X10
Chin ups 7, 6
One arm dumbell rows 20kg 2X12
Dumbell Shrugs 25kg 2X12
Dumbell Curls 14kg 2X10
Hammer curls 12kg 2X10
Wrist Curls 10kg 2X12
Preacher Curls 17.5kg 2X10
Reverse Preacher Curls 12.5kg 1X12, 15kg 1X12

20 minutes on the cross trainer.

ASlways tough hitting the gym after a bank holiday but glad I went. Increased the weight on a couple of things since last time.

mrpink6789

03/08/2011

Side lateral raises 10kg 2X12
Frotn dumbell raises 10kg 2X12
Military Press 35kg 12, 8
Standing calf raises 80kg 2X12
Seated Calf Raises 30kg 2X12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

Man the shoulders were sore after the first 3 exercises!

mrpink6789

08/08/2011

Squats 70kg 6X12
Leg Extensions 54.5kg 12, 59kg 12
Lying leg curls 54.5kg 12, 59kg 12
Cable Machine Back Row 50kg 12, 54.5kg 12
Bench Press 55kg 8 , 45kg 12

20 minute cross trainer.

Was sick last week so missed a couple of days. Added the bench to the legs workout just because I miss doing it! Will prob settle at 50kg 2X12 for that one. Glad I could increase a lot of the other weights as well.

mrpink6789

09/08/2011

Lying Dumbell curls 20kg 2X12
Incline dumbell curls 15kg 2X12
Butterflies 68kg 12, 73kg 12
Seated Dumbell row 12kg 12, 10
Seated tricep press 18kg 12, 10
Dips 4, 3
Lying tricep press 17.5kg 12, 10
Standing tricep press 27kg 2X12

20 minute cross trainer

Happy with everything except the dips, did them last and was shattered by the time they came around!

mrpink6789

12/08/2011

Deadlift 80kg 2X10
Chin ups 8, 6
One arm dumbell rows 20kg 12, 22.5kg 12
Dumbell Shrugs 25kg 12, 30kg 12
Dumbell Curls 14kg 2X12
Hammer curls 12kg 2X10
Wrist Curls 12kg 2X12
Preacher Curls 17.5kg 12, 10
Reverse Preacher Curls 15kg 2X10

20 minute cross trainer

Arms were sore after today, increased some weights but kept a lot the same.

mrpink6789

13/08/2011

Side lateral raises 10kg 2X12
Frotn dumbell raises 10kg 2X12
Military Press 32.5kg 12, 12
Standing calf raises 80kg 2X12
Seated Calf Raises 30kg 12, 32.5kg 12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

Decreased the military press so I could get 2X12. Shoulders were sore after all that. Leg exercises are grand, could prob increase a lot but the squat bar feels heavy after all the shoulder exercises

mrpink6789

16/08/2011

Squats 70kg 6X12
Leg Extensions 59kg 12, 63.5kg 12
Lying leg curls 59kg 2X12
Cable Machine Back Row 54.5kg 2X12
Bench Press 50kg 12 , 7

20 minute cross trainer.

Squats were fine but was tired at the end. Cable rows were fine. Bench was tough on the second set so will prob go for 47.5kg for now. Leg extensions were fine. Lying leg curls were tough so wont increase them!

mrpink6789

17/08/2011

Lying Dumbell curls 20kg 2X12
Incline dumbell curls 15kg 2X12
Butterflies 73kg 12, 78.5kg 12
Seated Dumbell row 12kg 2X12
Standing Dumbell Tricep Press 8k 2X12
Dips 8, 3
Lying tricep press 20kg 8, 8
Standing tricep press 27kg 12, 32kg 12

20 minute cross trainer

Diet hasnt been great, well its been great for losing weight as I have been eating f-all but Im feeling it in the gym because Im back to eating at breakfast lunch and dinner instead of smaller meals every few hours. Started a new job so didnt want to crack open the cans of tuna on the first week! :P

Either way some improvements which I am happy with. Im feeling more toned anyways although still have to drop a bit of weight in my own mind.

mrpink6789

18/08/2011

Deadlift 80kg 2X10
Chin ups 4, 3
One arm dumbell rows 22.5kg 12, 25kg 12
Dumbell Shrugs 30kg 2X12
Dumbell Curls 14kg 12, 10
Hammer curls 12kg 12, 10
Wrist Curls 12kg 2X12
Preacher Curls 17.5kg 12, 20kg 12
Reverse Preacher Curls 15kg 2X10

20 minute cross trainer

few weight sincreased this time around again. Left the chin ups till last so they werent great but the rest were so think i will do that from now on, when i did the chin ups first i was knackered for the rest because i'm clearly a fat ba**ard :P

mrpink6789

22/08/2011

Side lateral raises 10kg 2X12
Frotn dumbell raises 10kg 12, 12kg 12
Military Press 32.5kg 2X12
Standing calf raises 82.5kg 2X12
Seated Calf Raises 32.5kg 2X12
Ab Crunch Machine 2X12


20 minute interval training

felt good doing todays workout. increased the front dumbell raises the second time around but wont be able to increase the side lateral raises yet. press was tough but got through it. leg exercises were grand. didnt have time to do crunches today.

mrpink6789

23/08/2011

Squats 72.5kg 6X12
Leg Extensions 63.5kg 2X12
Lying leg curls 59kg 2X12
Cable Machine Back Row 59kg 2X12
Bench Press 47.5kg 12 , 12

20 minute cross trainer.

Increased a couple of the leg exercises again, wrecked after the squats, decreased the bench, last 2 reps of the second set I had to take a couple of seconds break in between but glad I got through it.

mrpink6789

24/08/2011

Lying Dumbell curls 20kg 2X12
Incline dumbell curls 15kg 2X12
Butterflies 78.5kg 2X12
Seated Dumbell row 12kg 2X12
Standing Dumbell Tricep Press 8k 2X12
Dips 4, 4
Lying tricep press 17.5kg 2X12
Standing tricep press 32kg 12X2

20 minute cross trainer

Happy with today, left the dips till last so i wasnt wrecked for everything else. Feeling stronger as time goes by, not eating half as much as I used to so defo have to sort out the diet so I'm not running on empty when I go to the gym.

mrpink6789

25/08/2011

Deadlift 80kg 2X10
Chin ups 5, 4
One arm dumbell rows 25kg 2X12
Dumbell Shrugs 30kg 2X12
Dumbell Curls 14kg 12, 10
Hammer curls 14kg 2X12
Wrist Curls 14kg 2X12
Preacher Curls 20kg 2X12
Reverse Preacher Curls 15kg 2X12

20 minute cross trainer

Increased a few of the weights which I was happy with. Looking forward now to a bit of a rest for a few days.

mrpink6789

29/08/2011

Side lateral raises 10kg 2X12
Frotn dumbell raises 12kg 2X12
Military Press 32.5kg 2X12
Standing calf raises 82.5kg 2X12
Seated Calf Raises 32.5kg 2X12
Ab Crunch Machine 2X12

20 minute interval training

All grand today, happy with everything, can prob increase the leg exercises as well next time around.

mrpink6789

30/08/2011

Squats 72.5kg 6X12
Leg Extensions 63.5kg 12, 68kg 12
Lying leg curls 63.5kg 2X12
Cable Machine Back Row 59kg 12, 63.5 12
Bench Press 47.5kg 2X12

20 minute cross trainer.

Good workout today, bench was easier as well so hopefully start to make progress in that.

mrpink6789

31/08/2011

Lying Dumbell curls 20kg 2X12
Incline dumbell curls 15kg 2X12
Butterflies 78.5kg 12, 82kg 12
Seated Dumbell row 12kg 2X12
Standing Dumbell Tricep Press 8k 2X12 - will try 10kg next week
Dips 4, 3
Lying tricep press 17.5kg 2X12
Standing tricep press 32kg 2X12

20 minute cross trainer

another good day, feeling stronger in a lot of the exercises

mrpink6789

05/09/2011

Deadlift 80kg 2X12
Chin ups 5, 4
One arm dumbell rows 25kg 2X12
Dumbell Shrugs 30kg 2X12
Dumbell Curls 14kg 2X12
Hammer curls 14kg 2X12
Wrist Curls 14kg 2X12
Preacher Curls 20kg 12, 22.5kg 12
Reverse Preacher Curls 17.5kg 2X12

20 minute cross trainer

Increased a lot today so in good form. Arms were in bits afterwards though!

mrpink6789

06/09/2011

Side lateral raises 10kg 2X12
Frotn dumbell raises 12kg 2X12
Military Press 35kg 2X10
Standing calf raises 85kg 2X12
Seated Calf Raises 32.5kg 2X12
Ab Crunch Machine 2X12
Crunches 2X20

20 minute interval training

Increased a couple of things so happy with that, defo feeling bigger on the shoulders.