Alex's Work out Log

[amcredle]

Ok a little about me.

Im 33, 5'7 and currently weigh about 177lb. My goal is to gain about 5-10 pounds of muscle, cut my body fat to 10%.
Lifting goals.

Bench press: 225
Squat : 325
OHP : 145
Deadlift : 350
Bend over row

So here’s the Program. 5×5 stands for 5 sets of 5 reps with the same weight. Start with the empty Olympic Bar (45lbs) on all exercises then add 5lbs per workout. On Deadlifts start with 90lbs and add 10lbs per workout (1 set of 5 only!). I warn you, SL5x5 is harder than it looks.


StrongLifts 5x5 Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5


StrongLifts 5x5 Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5



The first time you go to the gym you do SL5x5 workout A, the next time you do workout B. Alternate workouts A and B like this every time you go the gym, and always wait at least 48h between 2 workouts for optimal muscle recovery.

the good thing about this work out is that eveytime u go to the gym u are adding weight. so your always trying to beat your last work out.. this in itself has helped me to stay somewhat motivated to keep working out. acheiving new personal bests every time you go to the gym. Squatting took a wile for me to get used to since i didnt do them much at all before and when i did it was in the smith machine. but now its one of my favorite things to do.

So since im not new to this program. i didnt start with a empty bar on all my exercises like suggested..

My first day back in the gym was wednsday nov 9th. I usually work out mon, wed, fri !!!

All workouts are 5 sets of 5 unless other wise stated. Warm up sets not logged

Wedsnday nov 9th

Squat : 135lb
OverHead Press: 50lb
Deadlifts: 1 set 165lb
Pullups: bodyweight 2 sets of 5
hammer Curls : 2 sets 25lb

Friday Nov 11th

Squat : 145
Bench : 145
Barbell Row: 95
Push ups : 2sets of 15
lying Tricep Extensions : 2 sets, 60lb

MONDAY NOV 14th

Squat : 145lb
OverHead Press: 55lbs
Deadlifts : 175 lbs
Pull Ups: 2 sets of 5
Hammer Curls : 2 sets of 27.5lbs

ok thats where i am so far. The weight right now feels pretty light. Ive added assistance exercises like pull ups and curls. But im not focusing on them as they are just complimentary exercises wile the weight is light. As it gets heavy i doubt i will do them as the main lifts require a longer rest periods between lifts and just wear you out.

[Deviation]

Great program to start with. Simple is the way to go.

[amcredle]

Not feeling well today. I feel a cold or something coming on. I still mustered up the will to go to the gym and complete my main lifts.

The weights feel light still. But that's ok it gives me confidence to keep going before i start stalling and also lets me focus on proper technique.

My work out today

Squats 150lb 5x5
Bench press 150 5x5
Back row 95lbs 5x5

No assistance exercises done today.

This program is a 12 week cycle. I should wrap up around jan 27th. Assuming i dont miss to many days or stall. At the end of the 12 weeks i should be able to

squat 305lbs
Bench 225lbs
Overheqd Press 135lbs
Row 175lbs
Deadlift 335lbs

or something close to those numbers....

next week i will start slowly incorporating some HIIT training 1- 2 times a week

[Deviation]

Set some interim goals to hit along the way. Like for squats, get to 200x5 in 4 weeks (something like that). Short term goals are great motivators.

[amcredle]

oh yes. I actually have short goals set up for every 4 weeks

By week 4

Squat 185 X 5
Bench 165 x 5
Overhead Press 75 x 5
Barbell Row 115 x 5
Deadlift 215 x 5

[amcredle]

Still a little congested but feeling pretty good otherwise.

Spent sometime looking at at diffrent squat videos trying to master it.

todays workout

Squat 155 5x5
overhead press 60 5x5
deadlifts 180 5x5
pullups 2x5
barbell Curl 45lbs 2x5

no soreness really. weights still feel light on all lifts except the deadlifts. deadlifts feel a little heavy but its also one of those exercises that i have not mastered the form yet. Other then that i feel good. i should reach my week 4 short term goals with no problem

[Deviation]

This video helped me out. Not sure why but it made something "click".

The foot position trick really helped me out.

Deadlift Position



Deadlift Anatomy


Hope that helps you out. Form is everything.

[amcredle]

thanks...that first video was really good

[amcredle]

Great work out today. I was well rested and went through my workouts with ease.

Squat- 160ibs 5x5

Bench Press- 155lbs 5x5

Barbell Row- 95lbs 5x5

Pushups- BW x 25
BW x 20

Finished up with some ab work. So far im feel good. The weight is increasing slight each work out and the weight is adding up slowly but surly. This week is thanksgiving but shouldnt affect my workouts at all. Next week will be week 4 of my journey and is a milestone week for me as I have goals set up

[amcredle]

Did M100 work out today

10 burpees
10 moutain climbers
10 squat jumps

3 sets

http://www.youtube.com/watch?v=bkD9LwDBWW0

It really wore me out. But i enjoyed it. very challenging. took me about 10 min to complete plus i added some ab stuff in at the end