thou shall no longer be skinny

Apip99

I guess I really should be keeping a log away form the Excel Sheet from 5x5. As I keep forgetting to fill in and I'm on the Boards enough!
Back in January I joined the gym as, after 18 months behind a desk after a manual job I was very unfit. I spend the first couple of months getting there twice a week and working through a few probgrams that the instructor had set up for me. Whilst I was enjoy parts of it, I wasn’t feeling it. Then after being on the boards I was pointed towards Strong Lifts 5x5.

I’m on 6 weeks now and am amazed at my increase in lifting and appearance. I’m very dedicated, and have not missed done session. Unusual for me, as there is always an excuse. But with the 5x5 I can keep focused.

At present I am hitting 5x5 on all the below weights.-

DL 70kg I started to low here, so will be upping 10gk’s each time.
Squat 105kg Very Happy with progress here.
Bench Press 60kg I stalled once, but managed the second attempt
Over Head 45kg Loving this although the 45 was a push for the last set of 5

Inverted row: 16 10 8
Pull Up 11 8 6
Push up 31 18 11

Cardio:
5 minutes Row
10 minutes Bike.

On wards and upwards. Or should I say onwards and outwards

sports_fan

Best of luck with this. Will be interested to keep an eye on your progress as I am doing the exact same program for nearly 6 weeks too with similar numbers, although im still WAY off 105kg in the squat

FTA69

What weight and height are you out of curiosity?

Apip99

Hey guys. Look like we're all in this together.

I'm 6'1 and just over 13 stone. I'll be putting my measurements up later as want to keep them recorded.

sports_fan, the 100kg squat was a real moment, and pleased I reached it. Although the 105 was really tough. Mind you its FTA69's 75kg that I am after now!

Apip99

Gym still don't have the 1.25kg's in!! FFS

So last night I upped the squat to 110. Had the man in the know watching over me. I nearly stalled on the 3rd of the 5th set, but with encouragement managed to finish. All be it a little fecked afterwards.

Left the Bench press at 60kg, as I felt the 65 would just be a bit too much.

So:
Squat 110 5x5
BP 60 5x5
Inverted row 18,11,7
Pull up 10, 8, 7

5 minutes fast pace rowing
10 minutes fast pace Bike.

Legs are feeling it today though.....

Apip99

Worst night at the gym so far! A nightmare.

• Reconfigured iPhone and for got to put my music back on. So had ****e spin fm music to work out to!!!
• I missed my first session on Friday due to wife being away, and just couldn’t get into it last night!
• Delivery guy didn’t deliver my protein powder to the right address! And I’m out.
• Under 18s rugby boys trashing the place and leaving loaded bars and kettles every where.

Still I did manage to get through the work out. I dropped my squat back to 90 as I want to improve on my form. But upped my dead lift, which was tough but manageable.

90 kg Squat 5x5
80 kg Dead Lift 5x5
40 kg Over Head Press
5, 3, 1 Pull ups (First time I’ve tries pull ups. I’ll now alternated between this and chin ups)

5 minutes row.

Then home to Sulk!!!!

Anyway. Here hoping for a bet one on Wednesday.

Rant over…….

Apip99

After near;y a whole missed week due to trip to the UK for a wedding, I hit the gym on Wednesday and made some alterations.

I'm now of the weight gain and onto the whey protean shakes, and also creatine

I've dropped my squat right down as after speaking to another gym member, I decided to move away from the rack and free squat. My god what a difference. Abs are still killing me. I was a bit gutted to go down from 105 to 50gk, but I'll increase at 10 per session as I get used to the new position.

So Wednesday was:
Squat 50kg 5x5
Bench Press 60kg 5x5
Inverted Row 11 8 6 (P*ssed off as before week off, I was 16 12 8!)
Push ups 30 20 16
Revers crunch 20 x 3

5 minute row 1500 meters.

Molly

I've dropped my squat right down as after speaking to another gym member, I decided to move away from the rack and free squat.

Why would you do this?

Apip99

Do you mean the reduction in weight or from machine to free?

Molly

This part 'I decided to move away from the rack and free squat. '

Apip99

Feels like a much better full body work out. A lot more on the core, and a lot better in the long run. Also having read up it would appear the right way to go for better form. I am open to correction of course as still learning.

itsallaboutheL

Apip99 wrote: »

Feels like a much better full body work out. A lot more on the core, and a lot better in the long run. Also having read up it would appear the right way to go for better form. I am open to correction of course as still learning.

I assume you mean you moved away from the Smith Machine??

In which case it was a smart move.:)

Apip99

Thanks itsallaboutheL:

I still load up from the rack with the shelf like attachments, and then a few steps forward and away I go. Abs are still at me today, so must be doing something right....

Apip99

Moving from the Smith Machine was a good thing!

Friday;
5 minute row
Squats 60 kg 5x5
Dead Lift 80 kg 5x1
Over Head lift 42.5 kg (at last the gym have the 1.25 plates in)
Pull Ups 5 5 4 (No alternating between chin ups and pull ups)
Plank 3x30 seconds

Fining the planks on the easy side. Need to look up a way to help increase that exercise. Any thoughts welcome...

sports_fan

Apip99 wrote: »

Fining the planks on the easy side. Need to look up a way to help increase that exercise. Any thoughts welcome...

I used to find the plank easy too until i found out I was doing it wrong..it turned out i wasnt getting enough of a stretch on my mid section and my shoulders would end up giving out before my abs! To address this I pushed my arms further forward in the stretch and found it was much harder.

If you are already doing it correctly then you could ask a training partner to put a 10kg plate on your back?

Apip99

sports_fan: Cheers for the reply. I may get one of the instructors to see if my form is correct.

I did find when I was first doing them my arse was in the air, then after addressing that I found it harder.

Could be just getting stronger! I feckin hope so any way.....

Apip99

latissimus dorsi! Where the hell did they come from? Oh yer.... HARD WORK.:D

6 Minutes row
Squat 65 kg 5x5
Bench Press 62.5kg (best yet)
Inverted Row 11 8 6
Reverse Crunch 20 x 3
Push Ups 31 20 16

Twas a good work out. Although more cardio needs to be done!

Apip99

More Cardio today, which much needed....

5 minute row
Squats 70 kg 5x5
Dead Lift 90 kg 5x1
Over Head lift 45 kg (at last the gym have the 1.25 plates in)
Chin Ups 11 8 6
Plank 3x30 seconds

10 minutes on bike. Keeping heart rate at 175!!!
10 minutes on cross trainer, 1st time i've used. weird machine!!

Stats:
BMI 24.8
Body Fat 18.%
600 on the old breath thing (cant remember name of it)

All in all a good night

Apip99

What a crock of ****e!

I didn’t go to the gym on Friday as it was the little lads birthday. Then over weekend we had 101 family things going on. And then to top it off, I have a creak in my nexk and moving is an issue!!! :mad:

So swim and sauna tonight to see if I can loosen it up for tomorrow.

Never thought I’d say this, but I feel gutted when I miss a work out!

Apip99

Shocking week tbh!

Neck was still at me, so I went and did some cardio.

20 miutes on cross trainer
10 minutes bike
10 mintues back on the cross trainer.

I was bold last night as had a few beers watching the match in the afternoon, and then some wine last night.

Back into it tonight, . Also will be using the pre work out Jack 3D supplement, so will see what all the hype is about.

Apip99

Thursday:

I took the pre work supplement 3D Jacked. Have to say, thats some strong stuff. I will stick to the one scoop in future, and 1 and half was a bit too much. Made me feel like I had been taking some other white powder
It did help though, I was a lot more focused. I'll continue with the one scoop on training days and let you know.

Squat 75kg 5x5
Bench Press 65kg 5x5
Inverted Row 12 (then kicked out as gym closing!)
Reverse crunch 20 x 3

Apip99

Jack 3D is amazing!
I used just the one scoop last night and although I hadn’t eaten the best yesterday, still managed my increase in lifts, and to top it off, it wasn’t too hard! I also didn’t have collapse feeling after the work out.

Row Distance 1000m, time 4.11
Squat 80kg
Dead lift 100kg
Over Head press 47.5kg
Pull Up 6, 5, 4
Plank 3x 30 seconds. (Really not feeling this any more!)

Would have loved to do more cardio, but have heard that its best not to do to much cardio on lifting days… I did feel like I could have done another 30 minutes though……..

itsallaboutheL

You are going to develop a certain amount of tolerance to that pre-WO drink if you take it every session.

I'd use it sparingly if i was you.

Apip99

Thanks for the heads up.

I watch my intake. The one scoop will do me for a good while.

Apip99

Row, 1000 meters, 4 minutes flat.
Squat 85kg, very tough on last set and didn’t get down as far, although still past horizontal.
Bench press 67.5kg had to get a spot on last set. Lat 2 reps, they guy has his fingers bringing it up, but still classed as a fail, same weight next time!
Reverser crunch 20 x 3 sets
Push up. 37, 21, 16 best yet!!)

It’s getting tough now, which is good. But going to give another two weeks before holiday and then change things for a few months over summer. The plan then is build muscle over the next few months, then too bulk up during the winter months and back on the 5x5, and then strip down the fat spring next year.
Well that’s the master plan as it stands any way.

Apip99

Row Distance 1000m, time 3.58
Squat 87.5kg
Dead lift 110kg
Over Head press 50kg 4x5 then 1x2. ****ing tough going
Pull Up 6, 5, 4
barbell fly. 10x 8kg 10x 10kg 10x 12.5kg. New one for me and enjoyed
Forgot about the plank last night. Won't beat myself up!

Apip99

Great session last night and managed the 67.5kg bench with no assistance and also 90kg squat, so happy, but wreaked when I got home.

BP, 67.5kg 5x5
Squat 90kg 5x5
Inverted row 18,12,9.
Reserve crunch 20,20,20. I sped these up quite a bit and feeling it this morning.

Onwards and upwards….

Apip99

I'm also undertaking the hundred push ups through an iPhone App http://hundredpushups.com/ As its one thing i've alway wondered if I could do. I guess I'll know in a few months.

Looking back though, when I started strong lifts I was doing 19/20 push ups. Now getting 32 on 1st set.

I'll keep progress as will doing on lifting days.

d'Oracle

Apip99 wrote: »

barbell fly. 10x 8kg 10x 10kg 10x 12.5kg. New one for me and enjoyed
!

I presume you mean Dumbell Fly?

Apip99

d'Oracle:Your right..

I FAIL!

d'Oracle

Keep your aim high buddy.

Flys with two oly bars would be something to see.:)

Apip99

BBF.jpg

d'Oracle

You google'd Barbell Fly didn't you...:D

Apip99

Hell Yes I did!!!!

Apip99

So after some discussion on the Fitness forum. I decided not to go down the new routine route. But to change to Riptoe 3x5 for a few months. And the change did me good on Friday.

Row 1000 4 minutes.

Squat
Warm Up, 20kg x5, 60kg x5, 80kg x5.
95kg, 5x3

Bench Press
Warm Up, 20kg x 5, 60kg x5
70kg 3x5 WooHoo!

Over Head
Warm Up, 20kg x5, 30kg x5, 45kg x5.
50kg x 1 rep FAIL!
45kg 5x3

Pull Up
7, 4, 4

Apip99

Row 1000 4 minutes.

Squat
Warm Up, 20 kg x10, 60kg x5, 80 kg x3.
100 kg, 5x3 (Target reached)

Bench Press
Warm Up, 20kg x 5, 60kg x5
72.5 kg 2x5, 60 kg x5 (Still pleased as I was stuck on 60 4 weeks ago)

Over Head
Warm Up, 20kg x5, 30kg x5,
45 kg 3x5

Chin Ups
13, 10, 8.

Apip99

I hurt today!

Row, 4 mins 1000m

Squat
Warm Up, 20 kg x10, 60kg x5, 80 kg x3.
100 kg, 5x3

Bench Press
Warm Up, 20kg x 5, 60kg x5
72.5 kg 3x5 (Unassisted)

Over Head
Warm Up, 20kg x5, 30kg x5,
50 kg 3x5

Dead Lift
Warm up, 60x3 80x3, 100x3
120x3 (I wanted the five, but felt a pull in my shoulder. Didn't want to injure myself, so stopped at 3

Pull ups
8, 5, 4

So thats me for 10 days. It'll be good to have a rest and let the body recover from the past few months. And it will be nice to wake up with out being sore for a week or so.

Apip99

Here is my Pre Back to is session after 3 weeks out post. I took a longer holiday than planned. So tomorrow night I'm back to the gym and scared.....

I did feck all during holiday. Ate (pretty well) Frank way to much. It was nice to relax for a bit, but looking forward to getting back into the routine. Wsh me luck.............

Apip99

Feck Holiday mode!

I went to the gym on Wednesday and got the below done. Then Friday came and I ended up going out to play and continuing holiday.

I did how ever go for a little run on Sunday, and did some home crunches and push ups. Back into things from today onwards.

Last Wednesday
Squat 85
Bench Press 65
OHP 45
Dead Lift 90

Pull ups 11,8,6

Amazing the effect of having some time out. I was due to drop back any way, so this will be a good marker for the next 6 weeks of building.

Apip99

All change for a little while.

I had been starting to get a bit of a belly from all the eating and although I don’t class myself a skinny any more. I’m still on the slim side of the scale! So I decided to change the eating for a short while and knocked out bread and pasta. (Tough things to live with out) I have also started running on non lifting days. Not only thins, but I’ve added in some ab work outs.. Guess who wants his six pack…..

Any way. The first week results are in and I’m delighted as they are coming though. All that hard work has been hidden!

The knock on effect is my lifts have suffered a little as not fuelling myself as I was before. And knee niggling a bit so have left the squat out for a bit.

100m row
OHP: 50 3x5
DL 100 1x5
BP 70 3x5
Barbell Fly: 25. 3x10
Pull ups 5, 4, 5 (Don’t ask)
Push ups 40,35,30 (I think its time to add weight here)

Apip99

I’ve mmoved to a 3 day split as I needed something to get me back in the gym. I wasn’t enjoying it as I was before, and felt I needed to shake things up a little. The Strong Lifts was a great start for me, but having the attention span of a butterfly, change was needed. After much searching I found a great three day split, that suites me and what I’m looking for.

First time in a while I really enjoyed the gym and it didn’t feel like a chore.

Monday:
Incline Smith Machine Press: 20, 50x4 (10 Reps)
Bench Press : 20,60, 50, 50, 50 (10 reps)
Chest Dips 10x2
Barbell flies 12.5 x4, (10 reps, and 12.5 in each hand)
EZ Bar Curls 30, 30, 30, 30 (10 Reps)
Concentration Curls 12.5, (10 reps x 3)
Reverse Barbell Curls 30 (4x10)

Diet wise is still good with out the bread, pasta ect. although my carbs are still high!

Apip99

OUCH!

Loving the new work out though.

Squat 70kgx10 x4
Leg Press 105kgx10 x 4
Seated Calf Raise 60kgx12 x3
Dead Lift 60kgx5, 80kgx5, 100kgx5
Dumbbell Row 15gkx10 x 4
Standing Calf Raise 12x4 OBW
Seated Dumbbell Lateral Raise 9kgx10 x4
Lateral Raise 8kgx10 x4
Shrugs 12x3 20kg each hand

I've also gone down a belt size in 10 days from not eating bread or pasta. Its been tough, but happy now as results showing.

Onwards and upwards......

Apip99

Fridays work out. All went well with the new routine. And I love Fridays as I’m on of the only idiots in the gym, and I can get through everything quickly.

Triceps Extensions: 60kg 10x4
Pull-Ups 6,4,3
Lat Pull Down 60gk 10x4
One Arm Dumbbell Row 17.5kg
Inverted Row Machine 60kg 10x4
Rope Pull Down 26.25kg 10x4
Reverse Single Arm Extension 8kg 10x4 (Wow, did I feel these the next day!)