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#1 |
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Posts: 3,698
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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 |
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#2 |
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Location: Location: Location:
Posts: 10,182
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How did you find Candito, I'd considered doing it before, but ended up sticking with my own program.
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#3 |
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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. |
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#4 |
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Posts: 3,698
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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 at 19:04. |
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#5 |
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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 at 18:17. |
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#6 |
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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 |
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#7 |
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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 |
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2 Thanks From: |
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#8 |
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5x5 Day 5
4x 30 second planks 4x10 knee raises Squats 60kg 5x5 Bench 27.5kg 5x5 Barbell row 37.5kg 5x5 |
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#9 |
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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 |
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#10 |
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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 |
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#11 |
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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 |
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#12 |
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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 |
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#13 |
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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 |
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#14 |
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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 |
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#15 |
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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 |
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#16 |
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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. |
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#17 |
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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 |
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#18 |
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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. |
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#19 |
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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 |
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#20 |
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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. |
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