Opening this topic as an avenue to keep track of my progress.

I'm doing the Stronglift 5x5 program (http://stronglifts.com/5x5/). The program is based on progressive overload and today is the 6th day I'm doing it

Weights increase by 2.5kg each session and 3 workouts each week so I'll update this topic on a weekly basis.

Day 4 [8/6/2015]
Squats 25kg 5x5
OH press 20kg 5x5
Deadlift 45kg 1x5

Day 5 [10/6/2015]
Squats 27.5kg 5x5
Bench press 22.5kg 5x5
Barbell Row 32.5kg 5x5

Day 6 [12/6/2015]
Squats 30kg 5x5
OH press 22.5kg 5x5
Deadlift 50kg 1x5


A little bit about myself
I'm 175cm, currently weighing in at 70.8kg. Body fat is probably around 22-23% based on pictures.
My weight has been steadily decreasing from 76kg on the 20th April to 70.8kg on the 8th of June. A 5.2kg weight loss in 50days

I do a ketogenic diet so my food intake are mostly low carb, medium protein and the rest are fats for energy. My macros are roughly 20-40g carbs, 120g protein and 100-130g fats. I consume about 1,800 calories as I'm trying to lose weight.

My plan is to drop body fat until 15% or so and then start bulking. I'm guessing it would take me at least 2 more months..hopefully

I take ON Gold standard whey before and after workout sessions.

This post has been edited by -kytz-: Jul 6 2015, 12:42 AM

Day 7 [14/6/2015]
Squats 32.5kg 5x5
Bench press 25kg 5x5
Row 35kg 5x5

Day 8 [16/6/2015]
Squats 35kg 5x5
OH press 25kg 5x5
Deadlift 55kg 1x5

On the 8th day, I slightly injured my neck [muscle/joint pain] after doing OH presses probably because of bad form. Either that or I was putting too much strain on my neck (and maybe bending down too much) while carrying the heavy 10kg weights for my deadlifts. It hurts more today even after a good sleep. More bearable after I rub/massaged my neck but I would expect to skip this week's workouts until my neck recovers fully

This post has been edited by -kytz-: Jul 6 2015, 12:41 AM

Or it's just DOMS?

Not DOMS, I've worked out enough to eliminate it

It's like one day you woke up with a really painful neck, macam tidur salah

My neck still hurts a bit but I'm not going to the gym so as not to aggravate it. Don't want to take any risk.

I will resume my workout next week after a 2 week break

i think you pinch a nerve on your neck while performing OHP
i used to got that quite often..go purchase ubat urat at nearby pharmacy

i think you pinch a nerve on your neck while performing OHP
i used to got that quite often..go purchase ubat urat at nearby pharmacy

Body weight: 69.3kg
Body Fat: 17.2%

Day 9 [1/7/2015]
Squats 27.5kg 5x5
Bench press 22.5kg 5x5
Row 30kg 5x5

Finally back to working out after 2 weeks, the first 1 and a half weeks were to let my neck injury heal and the rest I was having exams and moving back to Malaysia from Australia. Signed up a trial period with Celebrity Fitness today and the place is great

So yeah, I deload around 20% and will add back 2.5kg again for the next session.

It really feels good to be back

Day 10 [3/7/2015]
Squats 30kg 5x5
OH press 20kg 5x5
Deadlift 50kg 1x5

Knowing how I injured my neck last time, I was more careful with my neck and not to put any unnecessary strain on it. Today's workout was great though

Day 11 [5/7/2015]
Squats 32.5kg 5x5
Bench press 25kg 5x5
Row 32.5kg 5x5
_________________________________

Weight: 69.1kkg
Body Fat: 16.6%

Day 12 [7/7/2015]
Squats 35kg 5x5
OH press 22.5kg 5x5
Deadlift 55kg 1x5

This post has been edited by -kytz-: Jul 25 2015, 01:09 AM

Weight: 68.8kg
Body Fat: 15.5%

Day 13 [9/7/2015]
Squats 37.5kg 5x5
Bench press 27.5kg 5x5
Row 35kg 5x5

Day 14 [13/7/2015]
Squats 40kg 5x5
OH press 25kg 5x5
Deadlift 60kg 1x5

Day 15 [15/7/2015]
Squats 42.5kg 5x5
Bench press 30kg 5x5
Row 37.5kg 5x5

Day 16 [17/7/2015]
Squats 45kg 5x5
OH press 27.5kg 5x5
Deadlift 65kg 1x5

This post has been edited by -kytz-: Jul 25 2015, 01:11 AM

Weight: 69.8kkg
Body Fat: 15.2%

Day 17 [20/7/2015]
Squats 47.5kg 5x5
Bench press 32.5kg 5x5
Row 40kg 5x5

Day 18 [22/7/2015]
Squats 50kg 5x5
OH press 30kg 5x5
Deadlift 70kg 1x5

Day 19 [24/7/2015]
Squats 52.5kg 5x5
Bench press 35kg 5x5
Row 42.5kg 5x5

This post has been edited by -kytz-: Jul 25 2015, 01:11 AM

Fuiyo. Managed to cut down your body fat.

How do you measure your body fat at the first place?

5kg in 2 months

me jelly

noob question here, what's row and OH press?

Barbell rows for back; OH = overhead press for shoulder

It's been a while. Started working in September and had less time to workout due to being tired and lazy. After a while, I stopped gym completely and it was a good 6-7 months break or so.

But I've started going to the gym recently and sure it's tiring working out after coming back from work. But, hopefully this time, I can keep the momentum going on

Day 1 [10/4/2016]
Squats 45kg 5x5
Bench press 30kg 5x5
Row skipped

Day 2 [21/4/2016]
Squats 45kg 5x5
OH press 20kg 5x5
Deadlift 50kg 1x5

Day 3 [24/4/2016]
Squats 50kg 5x5
Bench press 32.5kg 5x5
Row 35kg 5x5

Day 4 [26/4/2016]
Squats 52.5kg 5x5
OH press 22.5kg 5x5
Deadlift 60kg 1x5

Day 5 [28/4/2016]
Squats 55kg 5x5
Bench press skipped
Row skipped

Day 6 [2/5/2016]
Squats 57.5kg 5x5
OH press 25kg 5x5
Deadlift 65kg 1x5

Day 7 [8/5/2016]
Squats 60kg 5x5
Bench press 32.5kg 5x4
Row skipped

Day 8 [15/5/2016]
Squats 62.5kg 5x5
OH press 27.5kg 5x5
Deadlift 70kg 1x5

Day 9 [24/5/2016]
Squats 65kg 5x5
Bench press 32.5kg 5x5
Row 35kg 5x5

Day 10 [26/5/2016]
Squats 67.5kg 5x5
OH press 27.5kg 5x4
Deadlift 75kg 1x5

This post has been edited by -kytz-: Jun 13 2016, 05:00 PM

hi. quick question here. do u take supplements while taking on stronglifts program? thx

edit:
my bad, read again on ur post. u take ON gold whey pre-workout. sorry for the silly question

This post has been edited by devil_x: Jun 6 2016, 05:13 PM

Hello,
I just started this program but I have a hard time doing barbell rows.
The others are fine.