My first Workout log on the path to Greatness!

[Colstreamer]

Your very welcome
Here's the link
http://www.elitefitness.com/forum/w...bodybuilding-training/new-log-5x5-795953.html
I had the same problem I ordered my own 5lb plates Ebay £7 well spent lol.

Bro this is an excellent idea! Especially as the Aussie dollar is so strong at the moment! Be about A$10 for you. A great investment!


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Defeat is the stepping stone to victory.

 

[dmk777]

You got it boyo!! Lol just ignore those boxes they are the smileys they only show on some phones. Sorry to confuse you again lol

 

[zedhed]

Re: My first Workout log.

Myphic,
bro I have to say that yours is one dam impressive story. And my hat off to you for getting up and out of your former life! I dont even know you but I can say that I am hella proud of you for that!

Ok so I read thru these 3 pages and I will just give some general stuff for you to consider.
CS is right on. For army and most all military you dont wanna be a big burly guy. Just saying so that you know this. I dont think you need to worry too much about it cuz your young and razor thin anyway.

IMO the SL 5x5 would be an outstanding program for you. Reason is cuz you can still maintain a very strong physique with not a ton of muscle mass. This all depends on how and what you eat.
For what you want to accomplish I would look at some kind of middle of the road kind of consumption for your protein/carbs and fat. This should put you right where it would be ideal for you considering your military goal.

The SL program is very simple and you seem to be way over thinking it so lets go over it here.
Work Out A
BBL Squats
BBL Flat Bench Press
Bentover BBL Rows

Work Out B
BBL Squat
BBL OHP (in your case Military Press)
Dead Lift.

Now all you do is 5 sets of 5 reps on each excersize. At first with the beginning weights that is gonna be too easy for you tho. So you can add more reps to each set. That is an excellent way to do it too cuz that (as Donna said) is gonna be gr8 for prepping your joints and connective tissues for the heavy weights that are soon to come. Also this is important for you cuz you appear to be on a schedule that does not allow for injuries. And lets face it nobody wants to be injured.

At your current size as CS said begin both workouts with just the Oly bar. This is plenty to start with and that way hopefully you wont stall out later in the program and have to reset. Too many guys think oh hell I can do more then that. Well yeah they can right now but then those same guys have to do a reset about mid way thru the latter half of the program. And that is not optimal by any stretch.

In the military espically at first you are gonna need the endurance that only cardio sessions will provide you with. I would suggest long slow runs mostly. Then once in a while mix in some sprints. But most of what the military wants is energizer bunnies. Guys that can just keep going and keep going and keep going.

Ok thats enough for now bro.
Feel free with any questions, never be afraid to ask on here what ever is on your mind.

Best regards bro and keep posting.
Dam nice job on your life too bro!
Best regards
Zed

 

[Myphic]

Yeah eBay looks alright haha I'll be getting some in, I need ones with the big big hole in middle,
D oh okay lol it's all good haha I wasn't confused :O just curious lol

Zed thank you very much.
Yeah 85 isn't big burly is it? I thought it'd of made a great middle ground for strength/size for what I wanna get into, :/

And you reckon stick to simply SL 5x5 up reps until it gets harder and alot of easy/mid instensity cardio and alittle intense cardio into it?
Endurance is certainly going to be needed, and as energizer bunny it's my Nickname from the girls lol
But as for the physical need for the military career I need, sure I'll do average atm, but I don't want average I want to get to my training excelling and I want to be offered those selections for SAS or commandos, so alot more will be needed, and cardio will give that so more cardio.

Dietry side to things, I eat my bowl of vegies, 2-3 chicken breast, pasts and brown rice, protien shake fisho caps some red meat, some bcaa stuff with shake, wholemeal breads, wheetbix and with those milk with folate forts in it so bones stay strong n such that's a good diet yeah? 140$ a week on it for myself, money is tight for me I have little sister n such I feed and stuff now.

So do what I'm doing, cut it back as weights get heavy on the SL5x5 as to not overdo myself and add alot more cardio/enderance work into my routine?

 

[Colstreamer]

Here ya go. There's plenty!

http://shop.mobileweb.ebay.com.au/searchresults?cmd=SKW&pg=1&kw=1.25kg+olympic+weight+plates


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Defeat is the stepping stone to victory.

 

[Myphic]

Here ya go. There's plenty!

http://shop.mobileweb.ebay.com.au/searchresults?cmd=SKW&pg=1&kw=1.25kg+olympic+weight+plates


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Defeat is the stepping stone to victory.

Perfect, found 2 set of em 15.50! Easy as hehe thanks bro!

 

[zedhed]

Re: My first Workout log.

Yeah eBay looks alright haha I'll be getting some in, I need ones with the big big hole in middle,
D oh okay lol it's all good haha I wasn't confused :O just curious lol

Zed thank you very much. Very welcome bro.
Yeah 85 isn't big burly is it? I thought it'd of made a great middle ground for strength/size for what I wanna get into, :/

And you reckon stick to simply SL 5x5 up reps until it gets harder and alot of easy/mid instensity cardio and alittle intense cardio into it? Affirmative on that bro.
Endurance is certainly going to be needed, and as energizer bunny it's my Nickname from the girls lol Go get em killa!!
But as for the physical need for the military career I need, sure I'll do average atm, but I don't want average I want to get to my training excelling and I want to be offered those selections for SAS or commandos, so alot more will be needed, and cardio will give that so more cardio.
You are correct here bro.
I know that when I was a soldier the lanky guys were always the ones that excelled at everything physical that we did.
I was on the heavy side of lanky. Not any extra weight on me by any means but bigger then a lot of the guys and at the same time smaller then the soft looking guys if you can follow that.
And I excelled at everything I did. As a matter of fact I was often asked to enter SF quals.

Dietry side to things, I eat my bowl of vegies, 2-3 chicken breast, pasts and brown rice, protien shake fisho caps some red meat, some bcaa stuff with shake, wholemeal breads, wheetbix and with those milk with folate forts in it so bones stay strong n such that's a good diet yeah? 140$ a week on it for myself, money is tight for me I have little sister n such I feed and stuff now.
In general that sounds pretty good. Being that your razor thin as you get into the SL 5x5 I would include more red meat if you can. As a rule when your trying to build quality muscle nothing beats lean red meat.
Also dont be afraid to have a little junk once in a while bro. Your just gonna burn those cals off anyway. And penute butter is gr8 for a guy like you. Eat all of that, that you want if you like it. Just be sure and get the Natty kind.

So do what I'm doing, cut it back as weights get heavy on the SL5x5 as to not overdo myself and add alot more cardio/enderance work into my routine?

Mostly yes. But also keep in mind that as you progress in the SL 5s5 your gonna more recover time. So just be aware of that. What Im saying is that when your weights get heavy you may need to cut back on the cardio a bit. This is something that you are gonna have to gauge for yourself with your goals in mind. I would say error on the side of cardio tho for you. That is gonna be more important for you then brute strength.

 

[Myphic]

I get you, haha I eat alittle junk anyway :/ lol my secret lol
Yeah as o progressed through the SL5x5 I was planning on cutting my other weights, and the weighted cardio for shorter 1km intensive runs for lung compasity
(quit smoking recently too, cold turkey) it's taking it's toll on me, all junk is clearly out so good sign, but wish I done it alot ealier :/

 

[Myphic]

Monday 2/4/12
Squats 22.5-5x8
Leg press 80-1x5
50-4x5
Flat bench press -20-5x5
Deadlifts 20-1x5
30-1x5
35-1x5
Leg curls 40-4x5
36-1x5

My legs feel like god damn jelly!!
I'm loving the squats!
And my gym got in asap 1.25kg plates just had to chat up guys mother(owner) and she got em for me
I'll ease up on how much I do, I was just excited about the deadlifts, were light but practiced form with nothing then did bar then liked the feeling in legs n touch in back I had to do more >.< lol

Leg press I thought it best to ease up on them and down the weights
Bar weighs 20kg so don't think I added 20kg to my workouts, only 2.5 on the squats

Behaved I wanted to chuck on extra for squats lucky I didn't lol they turn me to jelly atm I'll get used to em though I'll think of it as riding a god damn horse they killl your legs too haha!

I'll update my diet soon after dinner n such

 

[Colstreamer]

Nice looking workout bro. Short and sweet! glad your liking the squats and deadlifts too!

Good to hear your gym is getting the smaller weights in for you!

What happened to your barbell rows? Don't wanna forget them bad boys.