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  1. #1
    Experienced Member Goodolsen's Avatar
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    Cool Toby's StrongLifts 5x5 workout log

    So I decided to put a public log out here for my new routine. Many people have probably heard about Stronglifts. There are people who swear by it and others who claim it is a ripoff of other routines.

    In either case I'm going to give it a try, at least until my birthday and let the numbers speak for themselves.

    Currently, I'm 6'3" and weight about 240lbs with 21% body fat. I'd like to get down to about 220-225lbs and 13-15% body fat.

    It is usually a 12 week program, but my birthday is 22 weeks out, so I'll be going almost double.

    Since I'm a few workouts in already I'll catch up in this post and then post every other day as I do new workouts.

    12/07/11

    Squat - 45x5, 65x5, 80x5, 80x5, 80x5, 80x5, 80x5
    Bench - 75x5, 95x5, 110x5, 110x5, 110x5, 110x5, 110x5
    Row - 75x5, 85x5, 100x5, 100x5, 100x5, 100x5, 100x5

    12/09/11

    Squat - 45x4, 65x5, 85x5, 85x5, 85x5, 85x5, 85x5
    OHP - 45x5, 55x5, 65x5, 65x5, 65x5, 65x5, 65x5
    Deadlift - 65x5, 85x5, 95x5

    12/11/11

    Squat - 65x5, 75x5, 95x5, 95x5, 95x5, 95x5, 95x5
    Bench - 85x5, 105x5, 115x5, 115x5, 115x5, 115x5, 115x5
    Row - 85x5, 95x5, 105x5, 105x5, 105x5, 105x5, 105x5

    Will update the thread tonight after my workout.

  2. #2
    Senior Senior JEFIT Member amcredle's Avatar
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    Another stronglifts member. ill be interested in seeing how you progress. 22 weeks is plenty of time. So good luck !!!
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
    Info On How To
    [url=http://www.jefit.com/forum/showthread.php?9834-The-bench-press]Bench[/url]||[url=http://www.jefit.com/forum/showthread.php?9889-Squat-help]Squat[/url]

  3. #3
    Experienced Member
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    I just started my stronglifts program about a month ago! its a great program so far, simple and very effective. Just set a personal best at 325 1RM on deadlift today. Best of luck out there!

  4. #4
    Experienced Member Goodolsen's Avatar
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    I forgot to mention in the OP that I'm 32 right now, so by the time I turn 33 I want to be almost 6 months into Stronglifts.

    My workout stats from tonight:

    12/13/11

    Squat - 65x5, 85x5, 105x5, 105x5, 105x5, 105x5, 105x5
    OHP - 45x5, 55x5, 70x5, 70x5, 70x5, 70x5, 70x5
    Deadlift - 115x5, 125x5, 135x5

    Big jump in my deadlift weights. After doing 95 as my final set 4 days ago I felt it was very light, so I jumped up the weight, but not too much. Gotta keep the ego in check when doing Stronglifts so you don't burn out too quickly.

    Pre-workout I had 1 scoop of Dymatize Xpand Caffeine-Free and 1 Kre-Alkalyn tablet.
    Post workout I had 2 scoops of Dymatize Recoup, a shake made of 12oz whole milk, 1 scoop Dymatize Whey, 1 scoop Dymatize Fusion 7, and a whole banana, and 30 gummy bears (for the carbs).

  5. #5
    I Am JEFIT Legend Deviation's Avatar
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    Another SL guy. Wow you guys are coming out of the woodwork lately. LOL
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  6. #6
    Senior Senior JEFIT Member amcredle's Avatar
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    Quote Originally Posted by Deviation View Post
    Another SL guy. Wow you guys are coming out of the woodwork lately. LOL
    Hahaha i think the reason is. There is so much info on the site. its well put together Compared to a lot of the other ones. after reading it you say hey i think i can do this. the down fall is Sl has its own forums. However they want you to play $9 per month to be apart of this. thats what drove me to look for home such as this to log. I thought , i love the program. id even pay for it up front. however im not understanding a need for a monthly fee for a forum like this just so i can talk and get motivated with people doing the same program. Their a lots of free forums to learn from...anyway back to logging !!!!
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
    Info On How To
    [url=http://www.jefit.com/forum/showthread.php?9834-The-bench-press]Bench[/url]||[url=http://www.jefit.com/forum/showthread.php?9889-Squat-help]Squat[/url]

  7. #7
    Experienced Member Goodolsen's Avatar
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    Yeah, it would seem so. Since I've tried several different types of routines with little success, I figured I would try this also. I'm not going for the bodybuilder physique, but I would like to put on size and strength. Hopefully this routine will give me what I'm looking for, if not I'll keep trying.

  8. #8
    Experienced Member Goodolsen's Avatar
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    Alright, here are the numbers from tonight.

    Squat - 65x5, 85x5, 115x5, 115x5, 115x5, 115x5 115x5

    Bench - 95x5, 105x5, 120x5, 120x5, 120x5, 120x5, 120x5

    Row - 85x5, 95x5, 115x5, 115x5, 115x5, 115x5, 115x5
    Last edited by Goodolsen; 12-18-2011 at 05:17 AM.

  9. #9
    Experienced Member Goodolsen's Avatar
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    Tonight's numbers:

    Squat - 75x5, 95x5, 120x5, 120x5, 120x5, 120x5, 120x5

    OHP - 50x5, 60x5, 75x5, 75x5, 75x5, 75x5, 75x5

    Deadlift - 115x5, 125x5, 140x5

  10. #10
    Senior Senior JEFIT Member amcredle's Avatar
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    did u go on vacation
    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
    Info On How To
    [url=http://www.jefit.com/forum/showthread.php?9834-The-bench-press]Bench[/url]||[url=http://www.jefit.com/forum/showthread.php?9889-Squat-help]Squat[/url]

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