Starting over with SL5x5 - AnabolicMinds.com

Starting over with SL5x5

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    dlew308's Avatar
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    Starting over with SL5x5


    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!

  2. Senior Member
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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
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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
    •   
       

  4. Senior Member
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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.
  5. Senior Member
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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
  6. New Member
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    Stay after it man!
  7. Senior Member
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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.
  8. Senior Member
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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
  9. Senior Member
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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)
  10. Senior Member
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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)
  11. Senior Member
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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.
  12. Senior Member
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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
  13. Senior Member
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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
  14. Senior Member
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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.
  15. Senior Member
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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
  16. Senior Member
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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
  17. Senior Member
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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
  18. Senior Member
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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
  19. Senior Member
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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
  20. Senior Member
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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
  21. Senior Member
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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
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    Your weights are increasing in each post. The muscle will follow.
  23. Senior Member
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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.
  24. Senior Member
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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
  25. Senior Member
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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
  26. Senior Member
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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
  27. Senior Member
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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
  28. Senior Member
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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
  29. Senior Member
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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
  30. Senior Member
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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
  31. Senior Member
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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
  32. Senior Member
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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
  33. Senior Member
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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
  34. Senior Member
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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
  35. Senior Member
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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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