Hi, my current height is 181cm and my weight is 57kg. I started working out early January and last week I decided to start Stronglift 5x5 and GOMAD. My goal is to gain around 20kg.

In this training log, I will also include my diet journal.

I've actually done 2 days of stronglift 5x5, but I'm gonna start from here.

WEEK 1

15/02/10

Squat - 55lbs 5x5
Bench - 45lbs 5x5
Rows - 5,4,4
Push ups - 12,10,8
Crunches - 3x12

Still learning form on bench press.

Gotta find a replacement for inverted rows, not strong enough to get my chest to touch the bar.

0630 - 6 eggs, Peanut Butter, Orange
0800 - Workout
0930 - Almond nuts, 250ml milk, banana
1230 - Steamed chicken breast, olive oil, apple, 250ml milk
1630 - 250ml milk, banana
1830 - Rice, meat, vege
2130 - banana, 250ml milk

This is my first week starting GOMAD so I'll be taking it slowly. 1/4 gallon for the first week. And I think I'm not eating enough!

17/02/10

Squat - 60lbs 5x5
Overhead - 55lbs 5x5
Deadlift - 65lbs 1x5
Chin ups - 5,4,3
Bridges - 3x30sec

Should I increase weight in my deadlift? I've seen other journals and the weight between deadlifts and squats has a bigger difference than mine.

0630 - 6 eggs, peanut butter, 2 slices wholegrain bread, bannaa
0730 - Workout
0930 - Almond nuts, 250ml milk, banana
1400 - Steamed chicken breast, boiled potato, olive oil, banana, 250ml milk
1730 - 1 can tuna, 250ml milk, 1 apple
2000 - Pork chop, rice
2230 - 250ml milk, banana

Any comments on my diet? What I should add/reduce. Thanks

This post has been edited by Reubs: Feb 17 2010, 11:09 PM

Reserved

Reserved

Reserved

hey! good to know another fellow 5x5-er! I also just started end of january! looking to gain only 8kg by june tho.. but having seen your log Im hyped to go for more! i oso cant touch the bar haha xD but u can reduce ur bodyweight by going on ur legs

bro your diet is real clean man! i wish i could stick to it like that, imo your pre n post could use a bit more carbs, ur protein seems steady tho! and also i think rice meals sud b before evening, we tend to burn more calories during the day than night. i gotta get me some bananas...

This post has been edited by cheezzzz: Feb 16 2010, 12:26 PM

Wow dude, 2nd time of 5x5 u can do 55lbs squat and 45lbs bench? It takes me a month and a week to get to 70lbs squat and 60lbs bench press smith machine!! Good job

Hey, thanks for the tip. I'll add more carbs to my diet then.

Haha i'm not that strong . That's the weight including the bar.

This post has been edited by Reubs: Feb 16 2010, 07:07 PM

bro about your deadlift, if you're lifting with proper form you can have increments more than 2.5kg ie 5kg cuz its not like squats where u do every 2 days. form is still most important, so if ur stalling with proper form, go back to the load u used to do, or use smaller increments ie 2.5kg increments.

btw ur pretty strong, i cant even do a single chin up hahha i do negatives instead. keep it up bro! ur diet is good, pack on d carbs pre n post WO, helps to sustain muscle

Hey, thanks man. It's only 5reps, i'm still a weakling

oh btw, inverted rows can be replaced with bent over barbell rows, stronglifts 5x5 has alternatives, checkout their strength training programme with only 1 barbell.

5 is a lot..at least u can hang n then pull up for another rep.. i have to kip/hop up..