Starting over with SL5x5

dlew308

dlew308

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It's been awhile since I've posted here. I have an old log here somewhere.
My goal is to drop some fat and be leaner. I'm 6' and 184lbs. The lowest I was lately was 170, ~2 years ago. Last december I had a bad month and gained 10lbs. I've been stuck in the low to mid 180's since. My usual routine was:
mon - chest/tri
weds - back/bi
fri - legs/shoulders
cardio whenever I couild squeeze it in.

I started SL5x5 last week and added 15mins of cardio after each workout.

10/20/10
squats 45 x 5 x 5
deadlife 95 x 5
overhead press 45 x 5 x 5
inverted rows 3 x 5
30 mins cardio (elip)

I couldn't remember the right exercises for B group and did inverted rows by accident

10/22
squats 50 x 5 x 5
bench 45 x 5 x 5
inverted rows 12 x 1, 8 x 1, 5 x 1
push-ups 3 x 10
leg raises 3 x 10
15mins cardio

10/25
squats 55 x 5 x 5
overhead press 50 x 5 x 5
deadlift 100 x 5
chin-ups 3, 2, 2
prone bridges 3 x 30s
15mins cardio

10/26
30mins cardio (elip)

10/27
bench 55 x 5 x 5
squats 55 x5 x 5 (yup forgot to increase by 5lbs, trying to keep count etc made me forget)
inverted rows 10, 5, 5
push-ups 10 x 3
pull-ups 3, 2, 2
15mins cardio

Anyways, I am back! :)
 
dlew308

dlew308

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10/29
wt: 184

squats 65 x 5 x 5
overhead press 55 x 5 x 5
deadlift 105 x 5
chin-ups 3, 3, 3
prone bridges 3 x 30s
15mins cardio
 
dlew308

dlew308

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11/1
bench 60 x 5 x 5
squats 70 x5 x 5
inverted rows 8,8,5
push-ups 10 x 3
knee raises 10 x 3
15mins cardio (140 avg)

my legs are jello
 
dlew308

dlew308

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11/3
squats 70 x 5 x 5
overhead press 60 x 5 x 5
deadlift 110 x 5
prone bridges 3 x 30s
chin-ups 3, 3, 3
15mins cardio (bike)

Legs were still pretty sore from monday.
 
dlew308

dlew308

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11/5
bench 65 x 5 x 5
squats 80 x5 x 5
inverted rows 5,5,8
push-ups 10 x 3
ab machine 40 x 10, 50 x 10, 60 x 10
15mins cardio
 
dlew308

dlew308

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Thanks for the encouragement!

11/8
wt 184
squats 85 x 5 x 5
overhead press 65 x 5 x 5
deadlift 115 x 5
prone bridges 3 x 30s
chin-ups 3, 3, 3,
pull-up 1 long one

Presses felt great, I did better form on them and could feel the difference.
 
dlew308

dlew308

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11/10
bench 70 x 5 x 5
squats 90 x5 x 5
inverted rows 6,6,7
push-ups 10 x 3
leg lifts 10 x 3
11/11
1hr cardio (elip)

11/12
squats 95 x 5 x 5
overhead press 70 x 5 x 5
deadlift 120 x 5
prone bridges 3 x 30s
chin-ups 4,4,4

11/14
1.5 miles skating
 
dlew308

dlew308

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11/15
bench 75 x 5 x 5
squats 95 x5 x 5
inverted rows 6,6,6
bridge prones 30s x 3
push-ups 10 x 3
15mins cardio (elip)
 
dlew308

dlew308

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11/16
30mins cardio (elip)

11/17
squats 105 x 5 x 5
overhead press 75 x 5 x 5
deadlift 125 x 5
chin-ups 4,4,3
ab crunch machine 70lbs x 10, 80 x 10, 90 x 10
15mins cardio (elip)
 
dlew308

dlew308

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11/19
wt: 184
bench 80 x 5 x 5
squats 105 x5 x 5
inverted rows 6,6,6
push-ups 10 x 3
knee ups 10 x 2
leg raises 10 x 1
15mins cardio (elip)

A month in, my legs aren't getting as sore as I get used to doing squats 3x a week. My weight is still the same, as I continue to be stuck at that weight.
 
dlew308

dlew308

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12/1
wt 182
squats 115 x 5 x 5
overhead press 80 x 5 x 5
deadlift 130 x 5
prone bridges 3 x 30s
chin-ups 3,3,3

I missed 4 workouts being away on vacation in the land down under. I lost 2lbs while on vacation. We did a lot of walking, some hills. I had my camera gear with me, when fully loaded, it's 10lbs. I was sore nightly :)
 
dlew308

dlew308

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12/3

bench 85 x 5 x 5
squats 120 x5 x 5
inverted rows 6,6,6
push-ups 10 x 3
ab crunch machine 90x10,100x90,90x10,90x10

Still sore from Weds but was able to do the squats
 
dlew308

dlew308

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12/6

squats 125 x 5 x 5
overhead press 85 x 5 x 5
deadlift 135 x 5
prone bridges 3 x 30s
chin-ups 4,3,2

Workouts are taking longer, feeling wiped out after deads.
 
dlew308

dlew308

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12/8

bench 90 x 5 x 5
squats 125 x5 x 5
inverted rows 8,8,6
push-ups 10 x 3
knee raises 10 x 3
cardio 15mins

12/10

wt: 185 not sure why I'm up 3 lbs

squats 135 x 5 x 5
overhead press 90 x 5 x 5
deadlift 140 x 5
prone bridges 3 x 30s
chin-ups 2,2,2

I feel wiped out after deads, not much left in the tank to do many chin-ups
 
dlew308

dlew308

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12/13

bench 95 x 5 x 5
squats 140 x5 x 5
inverted rows 6,6,6
push-ups 10 x 3
prone bridges 3 x 30s

12/15

squats 145 x 5 x 5
overhead press 95 x 5 x 5
deadlift 145 x 5
knee-ups 10 x 3
chin-ups 2,2,2
 
dlew308

dlew308

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12/17

bench 100 x 5 x 5
squats 150 x5 x 5
inverted rows 8,8,6
push-ups 10 x 3
prone bridges 3 x 30s

12/20

squats 155 x 5 x 5
overhead press 100 x 5 x 5
deadlift 150 x 5
prone bridges 3 x 30s
chin-ups 2,2,3
 
dlew308

dlew308

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1/3/11

I missed the gym for two weeks due to catching the flu

bench 105 x 5 x 5
squats 160 x5 x 5
inverted rows 4,4,4
push-ups 10 x 2, 5 x 1
ab crunch machine, 70x10, 90x10x2
 
dlew308

dlew308

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1/5/11

Legs are jello but still managed to finish. I went down on shoulders, to be sure I didn't over do it and hurt them after 2 weeks off.

squats 165 x 5 x 5
overhead press 95 x 5 x 5
deadlift 155 x 5
prone bridges 3 x 30s
chin-ups 2,2,2
 
dlew308

dlew308

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1/7/11

bench 110 x 5 x 5
squats 170 x5 x 5
inverted rows 6,6,4
ab crunch machine, 90x10x2, 100x10
dips 6,6,6
 
dlew308

dlew308

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1/10

squats 175 x 5 x 5
overhead press 100 x 5 x 5
deadlift 160 x 5
ab crunch machine, 90x10x2, 100x10
chin-ups 2,2,2

1/12

I noticed SL5x5 has changed to barbell rows, I wasn't sure what I could handle. I started off light.

squats 180 x5 x 5
bench 115 x 5 x 5
barbell rows 75 x 5 x 5
prone bridges 3 x 30s
push ups 10x3
 
omni

omni

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Your weights are increasing in each post. The muscle will follow.
 
dlew308

dlew308

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1/14
wt: 187

squats 185 x 5 x 5
overhead press 105 x 5 x 5
deadlift 165 x 5
chin-ups 3,3,3
ab crunch machine, 90x10 100x10
prone bridges 1 x 30s

Brutal workout, suffering with allergies due to the weather changing again.
 
dlew308

dlew308

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1/19

Missed monday due to holiday, enjoyed a day at the beach.

barbell rows 95 x 5 x 5
squats 190 x5 x 5
bench 120 x 5 x 5
ab crunch machine 90x10
knee ups 10x2

1/21

Couldn't do more then 3 sets of overhead presses :(

squats 195 x 5 x 5
overhead press 110 x 5 x 3
deadlift 170 x 5
prone bridges 3 x 30s
chin-ups 2,2,2
 
dlew308

dlew308

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1/24

Finally at 200....

squats 200 x5 x 5
bench 125 x 5 x 5
barbell rows 100 x 5 x 5
push ups 10 x 3
bridge prones 30s x 1
knee ups 10 x 2
pull ups 2 x 1
 
dlew308

dlew308

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1/26

Only getting harder....I was gassed after the dead lifts!

squats 205 x 5 x 5
overhead press 100 x 5 x 3
deadlift 175 x 5
knee ups 10 x 3
chin-ups 2,3,2
 
dlew308

dlew308

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1/28
wt 186.5

squats 210 x5 x 5
bench 135 x 5 x 5
barbell rows 105 x 5 x 5
push ups 10 x 3
ab machine 90 x 10, 100 x 10, 110 x 10
pull ups 1 x 1 slow
chin ups 1 x 1
 
dlew308

dlew308

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1/31
wt 188

I went up by 10lbs on the deads today, didn't want to hunt around for the 2.5lbers in the gym.
I've done rack pulls into the 300s , but feel good hitting my wt in deads, my hamstrings have always been my weak point.

squats 215 x 5 x 5
overhead press 105 x 5 x 3
deadlift 185 x 5
ab machine 90 x 10, 100 x 10, 110 x 10
chin-ups 3,2,2
 
dlew308

dlew308

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2/2

Only gets harder and harder
I wish I had some purple wraath

squats 220 x5 x 5
bench 140 x 5 x 5
barbell rows 110 x 5 x 5
bridge prones 30s x 3
pull ups 2 x 2
 
dlew308

dlew308

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2/4

I didn't think I'd be able to do 110lb presses but I did, phew!
My chin ups still suck :(

squats 225 x 5 x 5
overhead press 110 x 5 x 3
deadlift 190 x 5
bridge prones 30s x 3
chin-ups 2,2,2
 
dlew308

dlew308

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2/7

I could barely finish the 3rd set of squats, ugh hit the wall

squats 230 x5 x 3
bench 145 x 5 x 5
barbell rows 115 x 5 x 5
bridge prones 30s x 3
pull ups 2,2,2
 
dlew308

dlew308

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2/9

I started to arch too much on last 2 sets of overhead presses. I'll go back down 10% next time.

squats 205 x5 x 5
overheard press 115 x 5 x 5
dead-lifts 195 x 5 x 1
chin ups 2,2,2
ab machine 60lbs x 10 x 2
bridge prones 30s x 1
 
dlew308

dlew308

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2/11

squats 210 x5 x 5
bench 150 x 5 x 5
barbell rows 120 x 5 x 5
bridge prones 30s x 3
pull ups 2,2,2

2/14

Happy Vday

squats 215 x5 x 5
overheard press 100 x 5 x 5
dead-lifts 200 x 5 x 1
chin ups 2,3,2
bridge prones 30s x 1
 
dlew308

dlew308

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2/16

Could only do 220 x 3, then dropped to 205. I did 2 sets of 155 x 5 then dropped down to 140.

squats 220 x 3 x 1, 205 x 5 x 5
bench 155 x 5 x 2, 140 x 5 x 3
barbell rows 100 x 5 x 5
ab machine 80 x 10, 90 x 10 , 100 x 10
pull ups 2,2,2
 
dlew308

dlew308

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2/18

Some knee discomfort from weds...I'm quite sore all over still which is odd...

Cardio (elip) 33 mins
ab machine 80x10,90x10,100x10
 

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