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    Soon to be forgotten training log

    Not sure I'll get much out of keeping a log but will give it a go.

    Started the year at 88kg, diet has been ok but could be better and still around the 88-90kg mark. Did a month of Candito in January and have now moved back to SL 5x5.

    Monday 2nd Feb Day 2 of 5x5
    Pre work workout

    30 second plank
    20 leg raises
    30 second plank
    20 leg raises

    5x5 Squats 52.5kg
    5x5 OHP 20kg
    1x5 DL 60kg

    Lunch Break
    1km Row 3.43mins
    5k cycle 11.30mins

    #2
    How did you find Candito, I'd considered doing it before, but ended up sticking with my own program.

    Comment


      #3
      I enjoyed it, some really tough weeks in there, OHP at reps of 12,12,10,8 was a killer then in the middle when reps go down and weight goes up it all seems a bit easy. I got definite improvements in bench and OHP and noticable difference in my shoulders and arms but after a few months of doing nothing most programes would have done similar.
      Have a read of January for Cereal Rappers log over on boards, was doing basically the same stuff.

      Comment


        #4
        Day 3 of 5x5

        Squats 5x5 at 55kg
        Bench 5x5 at 25kg
        Barbell Row 5x5 at 35kg
        Lat Pulldowns 5x5 at 42kg

        Skullcrushers
        1x10 at 10kg
        3x10 at 12.5kg

        Ez bar bicep curl dropsets
        26kg x 6
        21kg x 8
        16kg x 8
        11kg x 8

        And in for a lunch break cardio session
        1k row 1:45
        2k run 10mins
        10k bike 19mins
        Last edited by bohsman; 04-02-15, 20:04.

        Comment


          #5
          Will throw in some goals.

          1. My body fat % is around 25% at a guess and using online calculators, and has been at least that for living memory, 15% or lower is my main target.
          2. Mobility, it sucks and I've done nothing about it, need to make a lot more effort on it.

          Weights
          Squats, I've done 80kg 5x5 but have never tested a 1rm.
          bench, 1rm is currently 47.5kg but rarely test tbh
          DL, havent tested in a while but have managed a 110kg.

          Goals
          Squat 2xBW
          DL 2xBW
          Bench 1xBW

          Cardio, I'm doing it in the gym at the moment as I'm motivated, will stop when I'm not bothered, playing footie once a week or so as well, 90mins 7 a side astro, as long as I'm not dying at the end of that I'm happy.

          No real timeline, end of year be nice I guess. Body fat the sooner the better.
          Last edited by bohsman; 05-02-15, 19:17.

          Comment


            #6
            5x5 Day 4

            Squats 5x5 57.5kg
            OHP 5x5 22.5kg, would be nice to hit 30kg without a fail but will see.
            DL 1x5 65kg
            Lat Pulldown 5x5 49kg
            500m row 1:43

            Comment


              #7
              1k row 3:55
              5k run 25:30 PB Delighted with that, default PB as I don't think I've ever done 5k before, just wanted to prove to myself that I could.
              5k bike 11:30 slow and painful

              Comment


                #8
                5x5 Day 5

                4x 30 second planks
                4x10 knee raises

                Squats 60kg 5x5
                Bench 27.5kg 5x5
                Barbell row 37.5kg 5x5

                Comment


                  #9
                  Left the gym grand on Sunday, sat down in work for a while, got up and could barely walk, some muscle in my foot/ankle I guess, limped around Sunday and Monday but got a 10km walk and 3 hours of astro football in yesterday and held up fine so seem to be better. A few days off from the gym after a tough week last week anyway.

                  5x5 Day 6

                  30 Russian twists 5kg
                  20 knee raises
                  30 second plank
                  repeated by 3, slightly lower reps on twists and knee raises after.

                  5x5 squats 62.5kg
                  5x5 OHP 25kg
                  1x5 DL 70kg

                  Comment


                    #10
                    Supplementary day today.

                    EZ Bar skullcrushers
                    10kg x 10
                    5kg x 10
                    5kg x 10
                    5kg x 10

                    Tricep Kickbacks
                    7.5kg x 15
                    7.5kg x 15

                    DB Shoulder Shrugs
                    25kg x 10
                    22.5kg x 10
                    22.5kg x 10

                    Lateral Raises
                    5kg x 10
                    5kg x 10

                    Lat Pulldown
                    42kg x 12
                    42kg x 12
                    42kg x 12
                    42kg x 12

                    EZ Bar Bicep Curls
                    26kg x 7
                    21kg x 7
                    16kg x 7
                    11kg x 7

                    Comment


                      #11
                      5x5 Day7

                      5x5 Squats 65kg
                      5x5 Bench 30kg
                      5x5 bb row 40kg

                      Circuit x3 no break
                      30 Russian twists 5kg
                      15 knee raises
                      30second plank

                      Comment


                        #12
                        5x5 Day8

                        5x5 Squats 67.5kg
                        5x5 OHP 27.5kg
                        1x5 DL 75kg

                        Circuit x3 no break
                        30 Russian twists 5kg
                        15 knee raises
                        30second plank

                        Comment


                          #13
                          Supplementary Day

                          EZ Bar skullcrushers
                          16kg x 10
                          11kg x 12
                          11kg x 12
                          11kg x 12

                          Tricep Kickbacks
                          10kg x 10 each side
                          10kg x 10 each side
                          10kg x 10 each side

                          Dips
                          3x3 BW

                          Shoulder Press
                          20kg x 12
                          20kg x 12
                          20kg x 12

                          Lat Pulldowns
                          42kg x 12
                          42kg x 12
                          42kg x 12
                          42kg x 12

                          DB Lat Raises
                          5kg x 10
                          5kg x 10
                          5kg x 10

                          DB Lat Front Raises
                          5kg x 10
                          5kg x 10
                          5kg x 10

                          EZ Bar Bicep Curls
                          21kg x 8
                          16kg x 8
                          11kg x 8
                          9kg x 8

                          Comment


                            #14
                            Lazy week as a friend was visiting, back in with the bare minimum today, hopefully back into routine from here.

                            5x5 Day 9

                            Bench 5x5 32.5kg
                            Barbell Row 5x5 42.5kg
                            Squats 5x5 70kg

                            Comment


                              #15
                              Bit of a mixed lot today, didn't do squats but will call it Day 10 of 5x5

                              Lat Pulldowns
                              12 x 49kg
                              12 x 49kg
                              12 x 42kg
                              12 x 42kg

                              OHP
                              5x5 30kg

                              Deadlift
                              1 x 5 80kg
                              3 x 100kg
                              1 x 110kg
                              1 x 120kg Wasn't happy that I closed it out fully at the top so went again
                              1 x 120kg PB

                              Skullcrushers
                              2 x 10 at 15kg

                              A few other tricep excercises names I have no idea.

                              Hammer Curl dropsets
                              12.5kg x 10 all each arm
                              10kg x 10
                              7.5kg x 10
                              5kg x 5

                              Chin Up Grip Lat Pulldown
                              4 x 12 @ 35kg

                              Chest Press Machine
                              4 x 12 @ 28kg

                              Comment


                                #16
                                5x5 Day 11

                                Squats 5 x 5 72.5kg
                                Bench 5 x 5 35kg
                                Barbell Row 5 x 5 45kg

                                Circuit x3 no break
                                30 Russian twists 5kg
                                15 knee raises
                                30second plank

                                7 a side astro tonight and then a badly needed rest day tomorrow, was really feeling the fatigue through that session.

                                Comment


                                  #17
                                  Low on energy but powered through the main 5x5 workout, 4 weeks done withouth a fail, was failing in week 1 first time I did Stronglifts so delighted with the progress.

                                  5x5 Day 12

                                  5 x 5 Squats 75kg
                                  5 x 5 OHP 32.5kg Some big battles there, slim chance of getting through 35kg anytime soon.
                                  1 x 5 DL 85kg

                                  Comment


                                    #18
                                    Supplementary Day

                                    Circuit x3 no break
                                    30 Russian twists 5kg
                                    15 knee raises
                                    30second plank

                                    Tricep Kickbacks
                                    10 x 10kg e/s
                                    10 x 10kg e/s

                                    EZ Bar Lying Tricep Extensions
                                    10kg x 10
                                    10kg x 10

                                    Bench Dip Triceps
                                    BW x 10
                                    BW x 10

                                    Lat Pulldowns
                                    15 x 42kg
                                    15 x 42kg
                                    15 x 42kg

                                    DB Arm Curls Drop Sets
                                    12.5kg x 10
                                    10kg x 10
                                    7.5kg x 10
                                    5kg x 10

                                    OHP
                                    20kg x 10
                                    20kg x 10

                                    Followed by 1 hour of 5 a side astro this evening.

                                    Comment


                                      #19
                                      90 mins Astro yesterday followed by

                                      5x5 Day 13

                                      Circuit x3 no break
                                      30 Russian twists 5kg
                                      15 knee raises
                                      30second plank

                                      Squat Rack in use and legs tired from football so gave squats a miss.
                                      Bench 5 x 5 37.5kg
                                      Barbell Row 5x5 47.5kg

                                      Incline Bench Dumbells
                                      10 x 10kg
                                      10 x 12.5kg
                                      10 x 12.5kg
                                      8 x 12.5kg
                                      6 x 12.5kg

                                      Decline Bench Dumbells
                                      10 x 12.5kg
                                      10 x 12.5kg

                                      Comment


                                        #20
                                        Horrible session, lack of sleep and a bit of fatigue I guess.

                                        5x5 Day 14

                                        Circuit x2 no break
                                        30 Russian twists 5kg
                                        15 leg raises
                                        30second plank

                                        Deadlift 1 x 5 90kg
                                        Squats 5 x 5 77.5kg Felt every rep, got stuck around the 80kg mark last time I did 5x5 as well, hip mobility work needed I think.

                                        OHP
                                        1 x 5 35kg
                                        1 x 4 35kg
                                        Every rep a grind, felt like a massive jump from 32.5, hopefully just an overall bad day and I'll get further next time round.

                                        Comment


                                          #21
                                          Quick session before work.

                                          Overhead Tricep Extensions
                                          15kg x 10
                                          17.5kg x 5
                                          17.5kg x 5
                                          17.5kg x 5

                                          Tricep Kickbacks
                                          12.5kg x 10
                                          10kg x 10

                                          Lat Pulldowns
                                          21kg x 12
                                          28kg x 10
                                          35kg x 8
                                          42kg x 6
                                          49kg x 3
                                          56kg x 1

                                          Dumbell Bicep Curls dropsets
                                          12.5kg x 10
                                          10kg x 10
                                          7.5kg x 10

                                          1km run
                                          4m 40s

                                          Comment


                                            #22
                                            5 x 5 Day 15

                                            Taking a break from squats, right hip/lower back not feeling great

                                            Bench
                                            5 x 40kg
                                            5 x 40kg
                                            5 x 40kg
                                            5 x 40kg
                                            5 x 40kg
                                            3 x 50kg

                                            Barbell Row
                                            5 x 50kg
                                            5 x 50kg
                                            5 x 50kg
                                            5 x 50kg
                                            5 x 50kg

                                            DB Incline Bench
                                            12.5 kg 7
                                            15kg x 8
                                            15kg x 8
                                            15kg x 8

                                            Semi-supinated Incline DB bench
                                            12.5kg x 8
                                            12.5kg x 8
                                            12.5kg x 8

                                            DB Chest Flyes
                                            5kg x 10
                                            7.5kg x 10
                                            7.5kg x 10

                                            Comment


                                              #23
                                              5 x 5 Day 16

                                              Overhead Press
                                              35kg x 5
                                              35kg x 5
                                              35kg x 5
                                              35kg x 5
                                              35kg x 5

                                              Deadlift
                                              60kg x 3
                                              95kg x 5

                                              Squats
                                              60kg x 5
                                              80kg x 5
                                              80kg x 5
                                              80kg x 5
                                              80kg x 5
                                              80kg x 5

                                              Comment


                                                #24
                                                5 x 5 Day 17

                                                Squats
                                                60kg x 5
                                                82.5kg x 5
                                                82.5kg x 5
                                                82.5kg x 5
                                                82.5kg x 5
                                                82.5kg x 5

                                                Bench
                                                42.5kg x 5
                                                42.5kg x 5
                                                42.5kg x 5
                                                42.5kg x 5
                                                42.5kg x 5

                                                Barbell Row
                                                52.5kg x 5
                                                52.5kg x 5
                                                52.5kg x 5
                                                52.5kg x 5
                                                52.5kg x 5

                                                OHP and Arm Curls supersets
                                                20kg x 10
                                                20kg x 10
                                                x3

                                                Comment


                                                  #25
                                                  Lazy week or 2, just the one 5 a side session inbetween.

                                                  5 x 5 Day 18

                                                  Squats
                                                  85kg x 5
                                                  85kg x 5
                                                  85kg x 5
                                                  85kg x 5
                                                  85kg x 5

                                                  OHP
                                                  37.5kg x 5
                                                  37.5kg x 4
                                                  37.5kg x 1

                                                  Deadlift
                                                  100kg x 5

                                                  Comment


                                                    #26
                                                    5 x 5 Day 19

                                                    Bench
                                                    45kg x 5
                                                    45kg x 5
                                                    45kg x 5
                                                    45kg x 5
                                                    45kg x 5

                                                    Barbell Row
                                                    55kg x 5
                                                    55kg x 5
                                                    55kg x 5
                                                    55kg x 5
                                                    55kg x 5

                                                    Lat Pulldowns
                                                    21kg x 12
                                                    28kg x 10
                                                    35kg x 8
                                                    42kg x 6
                                                    49kg x 3
                                                    56kg x 1

                                                    35kg x 8
                                                    35kg x 8
                                                    35kg x 8
                                                    35kg x 8
                                                    35kg x 8

                                                    Comment


                                                      #27
                                                      5x5 Day 20

                                                      Squats everything a PB from here, 1 x bw coming up next time.
                                                      87.5kg x 5
                                                      87.5kg x 5
                                                      87.5kg x 5
                                                      87.5kg x 5
                                                      87.5kg x 5

                                                      OHP
                                                      37.5kg x 5
                                                      37.5kg x 5
                                                      37.5kg x 5 5th rep biggest battle I've ever had to get there
                                                      37.5kg x 1

                                                      Deadlift
                                                      105kg x 5

                                                      Planks
                                                      30 seconds x 3

                                                      Comment


                                                        #28
                                                        5 x 5 Day 21

                                                        Squats
                                                        90kg x 5
                                                        90kg x 5
                                                        90kg x 5
                                                        90kg x 5
                                                        90kg x 3 Lost my footing on 4th rep, just about recovered without falling
                                                        90kg x 5

                                                        Bench
                                                        47.5kg x 5
                                                        47.5kg x 5
                                                        47.5kg x 5
                                                        47.5kg x 5
                                                        47.5kg x 3

                                                        Comment


                                                          #29
                                                          Lazy few weeks, back to it.

                                                          5 x 5 Day 22

                                                          Squats
                                                          60kg x 5
                                                          92.5kg x 5
                                                          92.5kg x 5
                                                          92.5kg x 5
                                                          92.5kg x 5
                                                          92.5kg x 5

                                                          Bench
                                                          47.5kg x 5
                                                          40kg x 10
                                                          40kg x 8
                                                          30kg x 10

                                                          Not much strength in bench after the break so went for a bit of higher volume at lower weights, hopefully get some strength back in next week or so. Also not fitting everything in on lunchbreak so going to have to start going after work and days off.

                                                          Comment


                                                            #30
                                                            2 hours 8 a side astro yesterday.

                                                            An attempt at Candito Day 2 to figure out some numbers and get back into routine before going through the 6 week program today.

                                                            Bench
                                                            27.5kg x 10
                                                            37.5kg x 10
                                                            42.5kg x 6

                                                            Row
                                                            50kg x 10
                                                            50kg x 10
                                                            50kg x 6

                                                            OHP
                                                            20kg x 12
                                                            20kg x 8
                                                            20kg x 8
                                                            20kg x 6

                                                            Lat pulldowns were in use and was on my break so gave it a miss, bit to work on but hopefully back in routine in a week or so.

                                                            Comment


                                                              #31
                                                              Gym packed again this evening on my break, not getting anywhere near the squat rack.

                                                              Row
                                                              1km 3:58

                                                              Lat Pulldowns
                                                              35kg x 12
                                                              35kg x 12
                                                              42kg x 10
                                                              35kg x 8

                                                              Threadmill
                                                              1.2km app 6mins

                                                              Comment


                                                                #32
                                                                Weighed in at just under 90kg after 6 months of laziness. Going to go slow and warm up for a few weeks and then back to Candito.

                                                                Row
                                                                1km 4:00

                                                                Squats
                                                                10 x bar
                                                                5 x 40kg
                                                                5 x 40kg
                                                                5 x 40kg
                                                                5 x 40kg
                                                                5 x 40kg

                                                                Bench
                                                                5 x 30kg
                                                                5 x 30kg
                                                                5 x 30kg
                                                                5 x 30kg
                                                                5 x 30kg

                                                                Lat Pulldowns
                                                                5 x 28kg
                                                                5 x 35kg
                                                                5 x 35kg
                                                                5 x 35kg
                                                                5 x 35kg
                                                                5 x 35kg

                                                                Comment


                                                                  #33
                                                                  Candito Day 1

                                                                  Squats
                                                                  10 x bar
                                                                  6 x 60kg
                                                                  6 x 60kg
                                                                  6 x 60kg
                                                                  6 x 60kg

                                                                  Deadlift
                                                                  6 x 80kg
                                                                  6 x 80kg

                                                                  Comment


                                                                    #34
                                                                    Candito Day 2

                                                                    Barbell Row
                                                                    10 x 30kg
                                                                    10 x 30kg
                                                                    8 x 30kg
                                                                    6 x 30kg

                                                                    Bench
                                                                    10 x 22.5kg
                                                                    10 x 30kg
                                                                    8 x 35kg
                                                                    6 x 35kg

                                                                    Lat Pulldowns
                                                                    12 x 35kg
                                                                    12 x 35kg
                                                                    10 x 35kg
                                                                    8 x 35kg

                                                                    OHP
                                                                    12 x bar
                                                                    5 x bar
                                                                    5 x bar
                                                                    5 x bar

                                                                    Comment


                                                                      #35
                                                                      Candito Day 3

                                                                      Bench
                                                                      10 x 22.5kg
                                                                      10 x 30kg
                                                                      6 x 35kg
                                                                      6 x 35kg

                                                                      Barbell Row
                                                                      10 x 30kg
                                                                      10 x 30kg
                                                                      8 x 30kg
                                                                      6 x 30kg

                                                                      OHP
                                                                      12 x bar
                                                                      6 x bar
                                                                      5 x bar
                                                                      5 x bar

                                                                      Lat Pulldowns
                                                                      12 x 35kg
                                                                      12 x 35kg
                                                                      10 x 35kg
                                                                      8 x 35kg

                                                                      Comment


                                                                        #36
                                                                        Candito Day 4

                                                                        Row
                                                                        1km 3:58

                                                                        Squats
                                                                        8 x 55kg
                                                                        8 x 55kg
                                                                        8 x 55kg
                                                                        8 x 55kg

                                                                        Deadlift
                                                                        8 x 70kg
                                                                        8 x 70kg

                                                                        Comment


                                                                          #37
                                                                          Still easing my way back into things, will start increasing weights on lat pulldowns and barbell row and add supplementary work over the next few weeks.
                                                                          Get through the 6 week program between now and the end of the year and then start it again working off proper 1RMs hopefully in January.

                                                                          Candito Day 5

                                                                          Bench
                                                                          10 x 20kg
                                                                          3 x 30kg
                                                                          10 x 35kg
                                                                          5 x 35kg

                                                                          Barbell Row
                                                                          10 x 30kg
                                                                          10 x 30kg
                                                                          8 x 30kg
                                                                          6 x 30kg

                                                                          OHP
                                                                          12 x bar
                                                                          12 x bar
                                                                          7 x bar
                                                                          7 x bar

                                                                          Lat Pulldowns
                                                                          12 x 35kg
                                                                          12 x 35kg
                                                                          10 x 35kg
                                                                          8 x 35kg

                                                                          Comment


                                                                            #38
                                                                            Candito Day 6

                                                                            Row
                                                                            1km 4:07

                                                                            Squats
                                                                            10 x bar
                                                                            10 x 60kg
                                                                            3 x 62.5kg
                                                                            60 second break
                                                                            3 x 62.5kg
                                                                            60 second break
                                                                            3 x 62.5kg
                                                                            60 second break
                                                                            3 x 62.5kg
                                                                            60 second break
                                                                            3 x 62.5kg

                                                                            Sumo Deadlifts
                                                                            8 x 70kg
                                                                            8 x 70kg
                                                                            8 x 70kg

                                                                            Comment


                                                                              #39
                                                                              Candito Day 7

                                                                              Bench
                                                                              10 x bar
                                                                              10 x 32.5kg
                                                                              8 x 35kg
                                                                              6 x 37.5kg

                                                                              Barbell Row
                                                                              10 x 35kg
                                                                              8 x 35kg
                                                                              6 x 35kg

                                                                              OHP
                                                                              10 x bar
                                                                              8 x bar
                                                                              6 x bar

                                                                              Lat Pulldowns
                                                                              10 x 42kg
                                                                              8 x 42kg
                                                                              6 x 42kg

                                                                              Comment


                                                                                #40
                                                                                Squat rack was busy and didn't have time to wait so ended up doing some cardio.

                                                                                Row
                                                                                1km 4:03

                                                                                Threadmill
                                                                                4km 22:51

                                                                                Comment


                                                                                  #41
                                                                                  Candito Day 8

                                                                                  Squats
                                                                                  10 x bar
                                                                                  10 x 65kg
                                                                                  60 second rest between each set.
                                                                                  3 x 60kg
                                                                                  3 x 60kg
                                                                                  3 x 60kg
                                                                                  3 x 60kg
                                                                                  3 x 60kg
                                                                                  3 x 60kg
                                                                                  3 x 60kg
                                                                                  3 x 60kg
                                                                                  3 x 60kg
                                                                                  3 x 60kg

                                                                                  Sumo Deadlift
                                                                                  8 x 70kg
                                                                                  8 x 70kg
                                                                                  8 x 70kg

                                                                                  Comment


                                                                                    #42
                                                                                    Played 90 mins of 7 a side last night, in to the gym for more cardio today as the bench and squat rack were in use on my break.

                                                                                    Row
                                                                                    1km 3:58

                                                                                    Russian Twists 10kg
                                                                                    2 x 15
                                                                                    Leg Raises
                                                                                    2 x 15
                                                                                    Plank
                                                                                    2 x 30 seconds

                                                                                    Bike
                                                                                    2.5k 6:18

                                                                                    Threadmill
                                                                                    2.5k 13:02

                                                                                    Comment


                                                                                      #43
                                                                                      Candito Day 9

                                                                                      Bench
                                                                                      10 x bar
                                                                                      10 x 32.5kg
                                                                                      8 x 35kg
                                                                                      6 x 37.5kg

                                                                                      Barbell Row
                                                                                      10 x 40kg
                                                                                      8 x 40kg
                                                                                      6 x 40kg

                                                                                      OHP
                                                                                      10 x bar
                                                                                      8 x bar
                                                                                      6 x bar

                                                                                      Lat Pulldowns
                                                                                      10 x 42kg
                                                                                      8 x 42kg
                                                                                      6 x 42kg

                                                                                      Comment


                                                                                        #44
                                                                                        Starting again. Again. Gained 4kg, felt very weak, especially with the squats, was happy enough with the deadlifts. Gonna be a long way back to where I was.


                                                                                        Candito Day 1

                                                                                        Squats
                                                                                        10 x bar
                                                                                        6 x 60kg
                                                                                        6 x 60kg
                                                                                        6 x 60kg
                                                                                        6 x 60kg

                                                                                        Deadlift
                                                                                        6 x 80kg
                                                                                        6 x 80kg
                                                                                        Last edited by bohsman; 15-02-16, 12:27.

                                                                                        Comment


                                                                                          #45
                                                                                          Candito Day 2

                                                                                          Bench
                                                                                          10 x 22.5kg
                                                                                          10 x 30kg
                                                                                          8 x 35kg
                                                                                          6 x 35kg

                                                                                          Barbell Row
                                                                                          10 x 30kg
                                                                                          10 x 30kg
                                                                                          8 x 30kg
                                                                                          6 x 30kg

                                                                                          OHP
                                                                                          12 x bar
                                                                                          7 x bar
                                                                                          5 x bar
                                                                                          5 x bar

                                                                                          Lat Pulldowns
                                                                                          12 x 35kg
                                                                                          12 x 35kg
                                                                                          10 x 35kg
                                                                                          8 x 35kg

                                                                                          Comment


                                                                                            #46
                                                                                            Not feeling the best but got in and did a little bit of cardio.

                                                                                            1km row 4:08
                                                                                            2k run 10:23

                                                                                            Comment


                                                                                              #47
                                                                                              Hopefully one last push before summer. 88kg, happy enough with that weighin so just going to cut down on sugar and try to get to the gym a few times a week.

                                                                                              Modified 5x5 Stronglifts as the gym tends to be packed when I get there

                                                                                              Day 1

                                                                                              Lat Pulldowns
                                                                                              5 x 35kg
                                                                                              5 x 35kg
                                                                                              5 x 35kg
                                                                                              5 x 35kg
                                                                                              5 x 35kg

                                                                                              Squats
                                                                                              5 x 40kg
                                                                                              5 x 40kg
                                                                                              5 x 40kg
                                                                                              5 x 40kg
                                                                                              5 x 40kg

                                                                                              Barbell Row
                                                                                              5 x 30kg
                                                                                              5 x 30kg
                                                                                              5 x 30kg
                                                                                              5 x 30kg
                                                                                              5 x 30kg

                                                                                              Row
                                                                                              1km at 3:58

                                                                                              Comment


                                                                                                #48
                                                                                                Another mixed bag, have to go with whats available on my lunch break.

                                                                                                Day 2

                                                                                                Lat Pulldowns
                                                                                                5 x 42kg
                                                                                                5 x 42kg
                                                                                                5 x 42kg
                                                                                                5 x 42kg
                                                                                                5 x 42kg

                                                                                                OHP
                                                                                                5 x 20kg
                                                                                                5 x 20kg
                                                                                                5 x 20kg
                                                                                                5 x 20kg
                                                                                                5 x 20kg

                                                                                                Run
                                                                                                2.5km in 13:25

                                                                                                Comment


                                                                                                  #49
                                                                                                  Day 3

                                                                                                  Row
                                                                                                  1km at 4:02

                                                                                                  Squats
                                                                                                  5 x 42.5kg
                                                                                                  5 x 42.5kg
                                                                                                  5 x 42.5kg
                                                                                                  5 x 42.5kg
                                                                                                  5 x 42.5kg

                                                                                                  Bench
                                                                                                  5 x 25kg
                                                                                                  5 x 25kg
                                                                                                  5 x 25kg
                                                                                                  5 x 25kg
                                                                                                  5 x 25kg

                                                                                                  Deadlift
                                                                                                  5 x 60kg

                                                                                                  Comment


                                                                                                    #50
                                                                                                    General plan is to rush through the early phases of 5x5 SL 4-6 days a week and then hopefully do a full run of candito starting May. So many false starts over the last year though. Rest day consisting of 90 mins 7 a side footie tomorrow.

                                                                                                    Day 4

                                                                                                    Row
                                                                                                    1km 4:01

                                                                                                    Squats
                                                                                                    5 x 45kg
                                                                                                    5 x 45kg
                                                                                                    5 x 45kg
                                                                                                    5 x 45kg
                                                                                                    5 x 45kg

                                                                                                    OHP
                                                                                                    5 x 22.5kg
                                                                                                    5 x 22.5kg
                                                                                                    5 x 22.5kg
                                                                                                    5 x 22.5kg
                                                                                                    5 x 22.5kg

                                                                                                    Barbell Row
                                                                                                    5 x 32.5kg
                                                                                                    5 x 32.5kg
                                                                                                    5 x 32.5kg
                                                                                                    5 x 32.5kg
                                                                                                    5 x 32.5kg

                                                                                                    Supinated DB Curls Drop Sets
                                                                                                    10 x 10kg
                                                                                                    10 x 7.5kg
                                                                                                    10 x 5kg

                                                                                                    Comment


                                                                                                      #51
                                                                                                      Row
                                                                                                      1km 4:01

                                                                                                      Lat Pulldowns
                                                                                                      5 x 42kg
                                                                                                      5 x 42kg
                                                                                                      5 x 42kg
                                                                                                      5 x 42kg
                                                                                                      5 x 42kg

                                                                                                      Circuit x2
                                                                                                      Russian Twist 5kg x 10
                                                                                                      Plank x 0:30
                                                                                                      Knee Raise x 15

                                                                                                      Run
                                                                                                      5km 25:10

                                                                                                      Comment


                                                                                                        #52
                                                                                                        Bench
                                                                                                        5 x 27.5kg
                                                                                                        5 x 27.5kg
                                                                                                        5 x 27.5kg
                                                                                                        5 x 27.5kg
                                                                                                        5 x 27.5kg

                                                                                                        Row
                                                                                                        500m 1:55

                                                                                                        Run
                                                                                                        3km 14:50

                                                                                                        Comment


                                                                                                          #53
                                                                                                          Bench
                                                                                                          5 x 30kg
                                                                                                          5 x 30kg
                                                                                                          5 x 30kg
                                                                                                          5 x 30kg
                                                                                                          5 x 30kg

                                                                                                          Squats
                                                                                                          5 x 50kg
                                                                                                          5 x 50kg
                                                                                                          5 x 50kg
                                                                                                          5 x 50kg
                                                                                                          5 x 50kg

                                                                                                          Deadlift
                                                                                                          5 x 65kg

                                                                                                          OHP
                                                                                                          5 x 25kg
                                                                                                          5 x 25kg
                                                                                                          5 x 25kg
                                                                                                          5 x 25kg
                                                                                                          5 x 25kg

                                                                                                          Comment


                                                                                                            #54
                                                                                                            Squats
                                                                                                            5 x 52.5kg
                                                                                                            5 x 52.5kg
                                                                                                            5 x 52.5kg
                                                                                                            5 x 52.5kg
                                                                                                            5 x 52.5kg

                                                                                                            Barbell Row
                                                                                                            5 x 35kg
                                                                                                            5 x 35kg
                                                                                                            5 x 35kg
                                                                                                            5 x 35kg
                                                                                                            5 x 35kg

                                                                                                            Deadlift
                                                                                                            5 x 70kg

                                                                                                            Row
                                                                                                            1km 4:05

                                                                                                            Comment


                                                                                                              #55
                                                                                                              Squats
                                                                                                              5 x 55kg
                                                                                                              5 x 55kg
                                                                                                              5 x 55kg
                                                                                                              5 x 55kg
                                                                                                              5 x 55kg

                                                                                                              OHP
                                                                                                              5 x 27.5kg
                                                                                                              5 x 27.5kg
                                                                                                              5 x 27.5kg
                                                                                                              5 x 27.5kg
                                                                                                              4 x 27.5kg

                                                                                                              Lat Pulldowns
                                                                                                              10 x 42kg
                                                                                                              10 x 42kg
                                                                                                              10 x 42kg

                                                                                                              Run
                                                                                                              5km in 24:01

                                                                                                              Comment


                                                                                                                #56
                                                                                                                Bench
                                                                                                                5 x 32.5kg
                                                                                                                5 x 32.5kg
                                                                                                                5 x 32.5kg
                                                                                                                5 x 32.5kg
                                                                                                                5 x 32.5kg

                                                                                                                Row
                                                                                                                500m in 1:53

                                                                                                                Lat Pulldowns
                                                                                                                7 x 42kg
                                                                                                                7 x 42kg

                                                                                                                Planks
                                                                                                                3 x 30s

                                                                                                                Run
                                                                                                                5k in 22:45

                                                                                                                Comment


                                                                                                                  #57
                                                                                                                  Squats
                                                                                                                  5 x 60kg
                                                                                                                  5 x 60kg
                                                                                                                  5 x 60kg
                                                                                                                  5 x 60kg
                                                                                                                  5 x 60kg

                                                                                                                  Barbell Row
                                                                                                                  5 x 37.5kg
                                                                                                                  5 x 37.5kg
                                                                                                                  5 x 37.5kg
                                                                                                                  5 x 37.5kg
                                                                                                                  5 x 37.5kg

                                                                                                                  OHP
                                                                                                                  5 x 27.5kg
                                                                                                                  5 x 27.5kg
                                                                                                                  5 x 27.5kg
                                                                                                                  5 x 27.5kg
                                                                                                                  5 x 27.5kg

                                                                                                                  Deadlift
                                                                                                                  5 x 80kg

                                                                                                                  Comment


                                                                                                                    #58
                                                                                                                    Row
                                                                                                                    1km in 4:03

                                                                                                                    Run
                                                                                                                    2km in 8:52

                                                                                                                    Comment


                                                                                                                      #59
                                                                                                                      Row
                                                                                                                      500m in 1:52

                                                                                                                      Squats
                                                                                                                      5 x 62.5kg
                                                                                                                      5 x 62.5kg
                                                                                                                      5 x 62.5kg
                                                                                                                      5 x 62.5kg
                                                                                                                      5 x 62.5kg


                                                                                                                      Bench
                                                                                                                      5 x 35kg
                                                                                                                      5 x 35kg
                                                                                                                      5 x 35kg
                                                                                                                      5 x 35kg
                                                                                                                      5 x 35kg


                                                                                                                      Run
                                                                                                                      2.5km in 10:50

                                                                                                                      Comment

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