My training and diet log.

[Colstreamer]

Right so I'm starting the sl5x5 next week, I was just thinking about my starting weights.
I'm thinking
Squat: 90 kg - 198 lbs
Dead: 95 kg - 209 lbs
Bench: 80 kg - 176 lbs
Barbell row: 55 kg - 121 lbs
OHP: 30 kg - 66 lbs

Or is this too heavy? It looks very easy to start with.

28/dec/2011
Just tested my one rep max in the exercises for the 5x5
Deadlift: 180 kg - 396 lbs (400 here I come!)
Squat: 170 kg - 374 lbs
Bench: 125 kg - 275 lbs (300 you're next! Lol)
Barbell row: 100 kg - 220 lbs
OHP: 92.5 kg - 203.5 lbs

So. Deads I'm starting at 50% 1rm
Squat I'm using 53% 1rm
Bench 64% 1rm
Row 55% 1rm
OHP 33% 1rm

Wondering if I should increase OHP and decrease bench… however I get shoulder issues with heavy OHP. Don't wanna overdo it.

 

[Colstreamer]

Ha! I uploaded a "before" shot of my back to Facebook. Got some pretty positive feedback, admittedly from some peeps who ain't seen me in person for many years... But still nice to get. I didn't upload a shot of my front as I'm still 26% bf (measured just before I went on holiday 23rd dec) and I look soft from the front.

Right today as I've tested my 1 rm for several exercises I'm gonna do loads of cardio to try and get rid of some bf. I'm planning on cardio tuesdays and Thursday's whilst on the 5x5 as well as boxing kickboxing and a Sunday jog with some sprints thrown in... I'll also find time for the MetCon during the week too.

So.
Stationary bike: 15 mins @ 110 bpm average. 180 cals
Cross trainer: 15 mins 120 bpm average. 220 cals
Rowing machine: 15 mins no ideas what bpm. 174 cals

Total of 45 mins cardio.
574 cals total.

I couldn't resist some bodyweight exercises.
Handstand push ups 3x4
Pull ups 3x5
Dips 3x15

All at BW nothing added.

 

[johnnyrockit8665]

Looking good Bro! Is this the first time you are trying a 5X5?

 

[Colstreamer]

Looking good Bro! Is this the first time you are trying a 5X5?

Thanks bro. Yeah this is my first time with 5x5.

Those numbers still look too light! I just gotta keep reminding myself I'll be increasing every workout.

 

[Colstreamer]

28/dec/2011
Diet.
1,554 cals total
Carbs: 42%
Fats: 34%
Protein: 24%
95g protein - nowhere near enough!!

Gonna have to get this sorted out! Can't use Christmas as an excuse any longer!

 

[Colstreamer]

Today I did 30 mins of cardio,
12 mins stationary bike -143 cals
18 mins rowing machine -240 cals

383 cals burnt total.

Leg raises:
1x8
1x10
1x12

I'm back on track with my diet, I'm reducing cals to try to lose some bf.

That is all.



Diet:
2,287 cals total.
Carbs: 45% 273g
Fats: 27% 72g - (daily max is 94g)
Protein: 27% 167g

Better but I still need to up that protein, just a tad.

 

[johnnyrockit8665]

Thanks bro. Yeah this is my first time with 5x5.

Those numbers still look too light! I just gotta keep reminding myself I'll be increasing every workout.

lol yeah it starts getting heavy quicker than you think especially squatting 3 times a week.

 

[Colstreamer]

Yeah, I worked out how much I'll have added over 12 weeks assuming I don't stall at all and I'll be on 180 kg (396 lbs) squats!

Really looking forward to this.

 

[zedhed]

Bro those starting weights look just fine to me.
Belive me much better to start out light and be able to run the program to the finish then to stall out.
Its gonna take dicipline for you but I think your g2g on this bro!
Keep the weights that you put up there. That will be perfect for you!!

 

[Colstreamer]

Bro those starting weights look just fine to me.
Belive me much better to start out light and be able to run the program to the finish then to stall out.
Its gonna take dicipline for you but I think your g2g on this bro!
Keep the weights that you put up there. That will be perfect for you!!

Excellent. I'm starting Monday! Can hardly wait!

Also needto's oxygen arrived this morning, I'm itching to try that bad boy out in a sparring session.