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  1. #1
    Senior Senior JEFIT Member amcredle's Avatar
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    Alex's Work out Log

    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.

  2. #2
    I Am JEFIT Legend Deviation's Avatar
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    Great program to start with. Simple is the way to go.
    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]

  3. #3
    Senior Senior JEFIT Member amcredle's Avatar
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    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

  4. #4
    I Am JEFIT Legend Deviation's Avatar
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    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.
    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]

  5. #5
    Senior Senior JEFIT Member amcredle's Avatar
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    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

  6. #6
    Senior Senior JEFIT Member amcredle's Avatar
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    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

  7. #7
    I Am JEFIT Legend Deviation's Avatar
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    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.
    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]

  8. #8
    Senior Senior JEFIT Member amcredle's Avatar
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    thanks...that first video was really good

  9. #9
    Senior Senior JEFIT Member amcredle's Avatar
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    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

  10. #10
    Senior Senior JEFIT Member amcredle's Avatar
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    Did M100 work out today

    10 burpees
    10 moutain climbers
    10 squat jumps

    3 sets

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

    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

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