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  1. #21
    Senior Member
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    Feb 2011
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    128
    Week 4 Friday - workout A
    Weights in kg

    Barbell Bench Press
    20.0x5,35.0x5
    55.0x5,55.0x5,55.0x5,55.0x5,55.0x

    Barbell Squat
    25.0x5,35.0x5
    77.5x5,77.5x5,77.5x5,77.5x5,77.5x5

    Barbell Bent Over Row
    52.5x5,52.5x5,52.5x5,52.5x5,52.5x5

    Decline push up 16, 10, 6

    Dumbbell Side Bend 34x12,34x12,34x12

  2. #22
    Senior Member
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    Feb 2011
    Posts
    128
    Week 5 Monday - Workout B
    Weights in kg

    Barbell Squat
    30.0x5,50.0x5
    80.0x5,80.0x5,80.0x5,80.0x5,80.0x5

    Standing Military Press
    20.0x5,30.0x5
    45.0x5,45.0x5,45.0x5,45.0x5,45.0x5

    Barbell Deadlift
    40.0x5,40.0x5
    85.0x5

    Chin-Up 7, 5, 4

    Incline sit up 10.0x12,10.0x12,10.0x10


    Amazingly both squat racks were free this morning!
    Shoulder press is now starting to get quite hard - I did manage 5x5 but the last set was a challenge.

  3. #23
    Senior Member
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    Feb 2011
    Posts
    128
    Week 5 Wednesday - Workout A
    Weights in kg

    Barbell Squat
    20.0x5,50.0x5
    82.5x5,82.5x5,82.5x5,82.5x5,82.5x5

    Barbell Bench Press
    20.0x5,35.0x5
    57.5x5,57.5x5,57.5x5,57.5x5,57.5x5

    Barbell Bent Over Row
    57.5x5,57.5x5,57.5x5,57.5x5,57.5x5

    Narrow push up 15, 11, 5
    Dumbbell Side Bend 32x12, 32x12, 32x12

    750m swim


    I got up extra early this morning which not only got me a squat rack but also meant I could have a swim after my workout. (I didn't cycle yesterday because it's been very cold and icy here and I was feeling like I needed some cardio, and swimming is my indoor cardio of choice...).

    I have a vacation somewhere sunny with my GF in 3 weeks time so have decided until then I'm going to cut down on my calories a bit - wanna see all my hard work in evidence on the beach! :-)

    Also bumped up the bent over row by 5kg rather than the usual 2.5 as it was beginning to annoy me that it didn't match the bench press...

  4. #24
    Senior Member
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    Feb 2011
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    128
    Week 5 Friday - Workout B
    Weights in kg

    Barbell Squat
    30.0x5,50.0x5
    85.0x5,85.0x5,85.0x5,85.0x5,85.0x5

    Standing Military Press
    20.0x5,30.0x5
    47.5x5,47.5x5,47.5x5,47.5x5,47.5x4

    Barbell Deadlift
    40.0x5,40.0x5
    90.0x5

    Chin-Up 7, 5, 4
    Incline sit up 10.0x12,10.0x12,10.0x12

    750m swim


    The weather is still lousy here so I went swimming again. I guess this is also quite a good way to stretch your muscles a bit after a workout - might try to keep it up for a bit.

    I said on Monday that the shoulder press was getting hard. I struggled with the last rep of the last set today - got halfway up but just couldn't get any further - so dropped a rep for the first time ever on stronglifts. To be honest I'm quite impressed that I managed the first 4 sets OK! Hopefully next week I'll get 5x5.

  5. #25
    I Am JEFIT Legend Deviation's Avatar
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    That's pretty good on the military press. Wouldn't worry about that last rep unless it happens repeatedly.
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  6. #26
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    Join Date
    Feb 2011
    Posts
    128
    I have started training for a bit of a crazy challenge - a charity team walk in May which involves walking 100 km/62 miles non-stop through hilly terrain. Our goal is to complete this in 24 hours or just over.
    So yesterday we went for our first proper training walk, about 13 miles but much of it was through a couple of inches of snow and frozen mud, which made for tough going. In addition to that, on Saturday the gym had a free bring-a-friend day so my GF came and we ended up doing a fair bit of cardio together - I must've run for about 30 minutes plus some other stuff.

    Anyway the upshot of all that is that my legs, and particularly knees, were quite sore this morning. So rather than attempt the squats today and risk not recovering properly I decided to drop the squats from today's workout.

    Week 6 Monday - Workout A
    Weights in kg

    Barbell Bench Press
    20.0x5,40.0x5
    60.0x5,60.0x5,60.0x5,60.0x5,60.0x5

    Barbell Bent Over Row
    40.0x5
    60.0x5,60.0x5,60.0x5,60.0x5,60.0x5

    Decline push up 16, 10, 8
    Incline twisting sit up 10.0x6,10.0x6,10.0x4

  7. #27
    Senior Member
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    Feb 2011
    Posts
    128
    Week 6 Wednesday - Workout B
    Weights in kg
    Barbell Squat
    30.0x5,50.0x5
    87.5x5,87.5x5,87.5x5,87.5x5,87.5x5

    Standing Military Press
    20.0x5,30.0x5
    47.5x5,47.5x5,47.5x5,47.5x5,47.5x5

    Barbell Deadlift
    40.0x5,40.0x5
    95.0x5

    Chin-Up 7, 5, 4
    Incline sit up 10.0x15,10.0x15,10.0x9


    Worked out in the evening rather than the morning - I definitely prefer working out in the morning!
    Got to the 5x5 I missed last week on the shoulder press, which I was pleased with.

  8. #28
    Senior Member
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    Feb 2011
    Posts
    128
    The weather's picked up a bit so I cycled to work yesterday (2x10 miles)

    Week 6 Friday - Workout A
    Weights in kg

    Barbell Bench Press
    20.0x5,40.0x5
    62.5x5,62.5x5,62.5x5,62.5x5,62.5x5

    Barbell Bent Over Row
    40.0x5
    62.5x5,62.5x5,62.5x5,62.5x5,62.5x5

    Barbell Squat
    30.0x5,50.0x5
    90.0x5,90.0x5,90.0x5,90.0x5,90.0x5

    Decline push up 16, 9, 6
    Incline twisting sit up 10.0x6,10.0x6,10.0x6

    750m swim


    I'm quite pleased to have hit 90kg (approx 200lb) on the squats - that's basically my bodyweight. (Looking back in my logs, I have squatted 90kg before, but not while doing it 3x a week...).

  9. #29
    Senior Member
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    Feb 2011
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    128
    Week 7 Monday - Workout B
    Weights in kg

    Barbell Squat
    30.0x5,50.0x5
    92.5x5,92.5x5,92.5x5,92.5x5,92.5x5

    Standing Military Press
    20.0x5,30.0x5
    50.0x5,50.0x5,50.0x3,50.0x4,50.0x2

    Barbell Deadlift
    40.0x5,40.0x5
    100.0x5

    Chin-Up 7, 6, 4
    Incline sit up 10.0x15,10.0x14,10.0x10

    750m swim

    I knew I was getting to the limit on the shoulder press - so after increasing the weight today I struggled with some of the sets. I'm on vactation next week so I will see how I get on on Friday and then see what happens after a week and a half off.
    Last edited by tjwood; 02-20-2012 at 05:37 PM. Reason: forgot to add swim

  10. #30
    Senior Member
    Join Date
    Feb 2011
    Posts
    128
    Week 7 Wednesday - Workout A
    Weights in kg

    Barbell Bench Press
    20.0x5,40.0x5
    65.0x5,65.0x5,65.0x5,65.0x5,65.0x5
    40x12

    Barbell Squat
    30.0x5,50.0x5
    95.0x5,95.0x5,95.0x5,95.0x5,95.0x5

    Barbell Bent Over Row
    40.0x5
    65.0x5,65.0x5,65.0x5,65.0x5,65.0x5

    Decline push up 15, 9, 7
    Dumbbell Side Bend 32x12,32x12,32x12

    750m swim


    I decided to try and experiment a bit with the idea of a back-off set after bench press as chest is one area particularly I think I'd benefit from a bit more size. Not sure what it will do for me but let's see.

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