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  1. #1

    Orinoco's SL 5x5

    After reading Sean's SL 5x5 I felt truly inspired and decided to give it a go, using the excel template sheet I have started from scratch so all my starting weights were the base ones, I have been overweight for the last 10 years, 3 years ago I weighed in at 336lbs and decided to do something about it, through cycling and some faddy dieting I got down to 238lbs, unfortunately I couldn't maintain that as some of the diets I did to get to that were never going to be a long term solution. For the past 3 months on and off mainly off I have been doing all sorts of split routines without any real methodology, so when I saw the simplicity of the SL 5x5 program I was sold

    Some of my starting stats

    06/03/2012
    Current weight 262lbs
    Body Fat 34%
    Height 5'11
    Chest 48
    Shoulders 48
    Waist 43
    Hips 45
    Thighs 27
    Biceps 15
    Forearms 13
    Neck 18
    Calves 18

    2 warmup sets
    Barbell Squat 45x5

    2 warmup sets
    Bench Press 45x5

    2 warmup sets
    Bent over rows 65x5


    The weights felt really light, however I was able to concentrate on form and that felt great, I can't wait to do Routine B I feel so motivated and if I am honest really want to get stuck into it today but know that I must wait until Thursday, once I do Thursday I'll post back, I'll be posting my body stats every 2 weeks
    Last edited by Orinoco; 03-08-2012 at 08:13 AM. Reason: Added date

  2. #2
    Senior Senior JEFIT Member amcredle's Avatar
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    Welcome im a big Fan of strongLifts. its what i started out on and still use today. Look forward to seeing how you progress. Starting a log is a big step. It really helps you stay on track as you know guys will be here motivating you daily. so good luck.

    1 advice is do the whole 12 weeks. Your not gonna see much improvement at first,but it will happen. It takes time. If your looking to loose weight also remember that your diet is just as important as working out.
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  3. #3
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    Hi Orinoco.

    I'm really pleased Sean's 5x5 has inspired you. If you need help with the nutrition and calorie goals let me know as I am currently doing a 5x5 programme and have some sound advice on nutrition.

    Good luck bro and keep up the good work

  4. #4
    Thanks Amcredle, Jason,
    I will definitely stick to the 12 week plan, looking forward to the times when the weights start to get hard and to hopefully push through, jason any pointers you can give me on the nutrition and calorie goals greatly appreciated, the fact the plan is so structured is a major plus for me knowing exactly what weight, reps and when I'll be doing exercises over the next 12 weeks is great, I do hope to lose some weight through this over the next 3 months but I am not expecting big things to reduce body fat whilst maintaining weight and gaining strength and muscle would be awesome, but I am also realistic and don't expect instant results, they will come in time if I stick to the plan
    Last edited by Orinoco; 03-07-2012 at 11:59 AM. Reason: spelling

  5. #5
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    Hi Orinoco

    Nutrition is as important as training to achieve your goals

    First things first use a website like myfitnesspal.com to log or your nutrition intake, if you have a smart phone the app is free and has a barcode scanner to make things easy.

    Make sure you hit your nutritional goals everyday, there is no shame in going over your goals from time to time but all the hours you put into training will pay off if you invest a bit of time into understanding nutrition.

    A rough estimate of your goals is here [url]http://www.jefit.com/forum/showthread.php?5201-Daily-Quotas-of-Calorie-Intake-MEN[/url]

    If you want to ensure you have the right goals to start with then read this thread [url]http://forum.bodybuilding.com/showthread.php?t=121703981[/url] If you get stuck with this I can help because I spent many hours learning it myself.

    If you decide to use myfitnesspal then feel free to add me as a friend, lots of other people using JEFIT also use myfitnesspal as a nutrition log. you dont need to input your training routine into myfitnesspal as it is useless for training but excellent as a nutrition log.

    You have the right attitude bro and I'm certain you are going to achieve what you want to achieve.

    I am two weeks into a 5x5 programme and hitting my nutritional requirements, I can seen better results than the 2 years worth of using all the clichéd advice which I why I advise anyone to learn what their nutrition requirements are.

    Good luck bro, if you want any help figuring out your BMI, BMR protein, carb and fat goals etc let me know

    But please if you put the effort into training put the same effort into understanding your nutritional requirements and it will pay off. if you dont get the nutritional elements right your time and hard work in the gym is not maximised.

  6. #6
    08/03/2012

    Routine B

    I couldn't wait to do this today

    5 minutes warmup on rowing machine

    2 warmup sets
    Barbell Squat 50x5

    I think I am going to have to invest shortly in an olympic bar and new plates, my bar is the small thin type which doesn't really lend itself to good form, as I am unable to get my arms in the correct position due to the small or at least seems small width between plates my wrists are bent under the bar and I am unable to get my thumbs above as shown in the correct form videos that many have posted, I can see this becoming a problem as the weight increases, I will also need to buy a squat/power rack

    2 warmup sets
    Shoulder Press 45x5
    Completely new exercise to me and even at this low weight felt I was being worked by the 5th set

    2 warmup sets
    Deadlifts 90x5
    Definitely one I need to concentrate on form with, think with my smaller bar I need to raise it slightly as the bar sits very low to the floor

    100% motivated and wishing my life away, wanting it to be Saturday for my next workout day

    Assistance Exercise
    2 warmup sets
    Barbell Curls 45x5
    This felt quite easy to do but no doubt as the weight increases so will the effort required, but great to get the form nailed on

    10 minutes on rower, have to admit I found this hard going but hopefully as time goes by it will become easier

  7. #7
    I Am JEFIT Legend Deviation's Avatar
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    Glad to see another logger.

    You'll want to pickup a set of Olympic weights & bar. And if you can, get a full power rack. You'll be glad you spent the extra money on it versus the squat rack.
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  8. #8
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    I hate Deadlifts, they are my least favourite exercise.

    It's good you are warming before lifting, me and my buddy are on week two of a 5x5 and we don't do a cardio warm up just lifting warm ups.

    I have penciled in to do a quick cardio warm up in future - you have already inspired me

  9. #9
    Experienced Member Sean Steele's Avatar
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    I am honored that you say you took inspiration from me. I wish you all the success in the world. Keep doing what you are doing by concentrating on form. Oh, I see you are warming up on a rowing machine. Where did you get it? I want to set myself up with a home gym but have been unable to find a rowing machine for less than $500. I did find a place where I can get a 300# Olympic weight set and a rack with bench for about $500 total.

    Oh, and dead lifts are my favorite. Nothing makes you feel more like a man than taking hold of something and fighting with gravity for possession.
    Last edited by Sean Steele; 03-08-2012 at 05:50 PM.

  10. #10
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by Jasonhannen View Post
    I hate Deadlifts, they are my least favourite exercise.
    You and mrwright. I swear. I need to get you guys to see the light.
    Quote Originally Posted by Sean Steele View Post
    Oh, and dead lifts are my favorite. Nothing makes you feel more like a man than taking hold of something and fighting with gravity for possession.
    ^This guy has the right idea.
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