Age:21
Weight:64kg
Height:178cm

Brief History

Was skinny fat for most of my teenage life,then I decided to join the gym in January 2016.After about a 10 months of mostly unstructured workout,I decided to follow a 3 day workout split regiment while cutting my weight that I gained in the 10 months.
Finished my cut in January with mixed results,but I finally decided that I wanted to increase my strength.

Goals
-Increase my bodyweight to 67kg by April
-Increase my strength

Diet
I typically eat 1900-2000 calories on non lifting days and 2200-2300 calories on lifting days.I try to 1g of protein of per pound of bodyweight but it varies from day to day.

Workout Plan
Stronglifts 5x5 + Hypertrophy + some accessory machine work

This post has been edited by green_algae: Mar 18 2017, 08:10 PM

13 February 2016

Workout A

Squats
Warm-up set: 40kg 1x5
Working set: 47.5kg 5x5

Missed the final rep of the last two sets.I need to stop my gung-ho mentality and warm-up properly.

Bench Press
Warm-up set: 40kg 1x6 & 45kg 1x5
Working Set: 47.5kg 5x5

Missed the final rep of the last three sets. Warmed up to close to the working weight for inadequate reps.
Guess I really need to work on my warm up sets.

Barbell Rows
Warm-up set : 20kg 1x8
Working set : 30kg 5x5

It was my first time doing barbell rows since last September. Had to relearn the proper technique but i still haven't nailed it down yet.

This post has been edited by green_algae: Feb 13 2017, 08:01 PM

15 February 2017

Workout B

Squats
Warm-up set: 20kg 1x10
30kg 1x6
Working set: 47.5 kg 5x5

The bar moved pretty slow on my forth set,Had to take a 2.5 minute break before completing my final set.

Overhead Press
Warm-up set: 20kg 1x8
20kg 1x6
Working set: 30kg 5x5

Missed my last rep on my third set. Took a 2 minute break before attempting my forth set.Had shoulder pain when I unloaded the bar from the rack.The bar was higher and slightly further from my chest,so I had to press it out at an awkward angle.

Deadlifts
Working set: 60kg 1x3
70kg 1x2
75kg 1x5

Need to warm up with less weight and higher reps.

Accessory Machine Work

Wide grip lat pulldown
Working set: 35kg 3x12

This post has been edited by green_algae: Feb 15 2017, 09:34 PM

Careful with that overhead press there. If it's painful it might be something to look into. Shoulder injuries are no joke man. Stalled my bench press for a good 6 months before just rehabbing it.

Don't worry about taking long rest. Take as long as you need. Decrease the rest times when you feel your conditioning is better. It's better to take long rest than to be fatigued and have your form break down.

17 February 2017

Workout A

Squats
Warm-up set: 20kg 1x10 & 30kg 1x8 & 40kg 1x6
Working set: 50kg 5x5

Had backache 30 minutes after doing squats.I think i'm hyper extending my back.Other than that,it was a good workout.

Bench Press
Warm-up set: 25kg 1x10 & 30kg 1x8 & 40kg 1x6
Working Set: 50kg 5x5 (more like 4-5-4-4-3)

After missing a few reps on my last bench session at 47.5 kg,I decided to foolishly add 2.5 kg. Got pissed at myself for ego benching.
Looks like i will have to maintain the weight for at least 2-3 bench sessions.

Barbell Rows
Warm-up set : 20kg 1x8 & 25kg 1x7
Working set : 32.5 kg 5x5

Had issues bending over due to my aching back,but after a few warm-up sets it was gone.

This post has been edited by green_algae: Feb 17 2017, 07:59 PM

Had my first injury on my left shoulder while benching 35kg,had to stop benching for about a month.
Still can feel a clicking sound from my left shoulder whenever i bench,but it does not affect my performance.
I plan to do rotator cuff exercises to alleviate the situation.

20 February 2017

Workout B

Squats
Warm-up set: 20kg 1x10 & 30kg 1x8
Working set: 52.5kg 5x5

Completed all me reps but my form was absolute trash on the last set.Felt absolutely drained today,probably because my of lack of sleep.I'm going to maintain this weight for at least the next workout.

Overhead Press
Warm-up set: 20kg 1x10
Working set: 32.5kg 5x5 (more like 5-4-4-4-4)

Felt a strain on my front delt while doing my 2nd set onwards. Probably due improper form (not pushing my shoulder back enough while pressing it up). Will maintain the weight for one more workout until i get a perfect set.

Deadlifts
Working set: 60kg 1x4
70kg 1x5

Half-assed my workout as i was pressed for time.I wanted to work my way up to 80kg 1x5 but i just cut my workout short.

Overall not a good workout day,let's hope it improves next workout session.

This post has been edited by green_algae: Feb 22 2017, 08:01 PM

22 February 2017

Workout A

Squats
Warm-up set: 20kg 1x10 & 30kg 1x8 & 40kg 1x5
Working set: 52.5kg 5x5

I decided to maintain the same weight.Unlike my last squat session,i maintained my form through out the workout.The whole movement was much faster,as the bar didn't feel as heavy as my last squat session.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 50kg 5x5

Finally completed all my reps,which got me pretty stoked.

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x6
Working set : 35 kg 5x5

Still feel that i'm not fully benefiting from this exercise.


This post has been edited by green_algae: Feb 22 2017, 08:02 PM

You are probably rowing too light. General rule of thumb is the weight you row should be the same or close to the weight you bench. Get a buddy to touch/lightly poke your lats/rhomboids when performing a rowing exercise to help you engage those muscles. A lot of the time when people can't feel their back working in a rowing movement it's because they aren't sure of the proper muscle activation.

Not necessarily. Sometimes heavy weight we tend to recruit other muscles to help out. Very seldom do i do barbell row. The form is juz ridiculously hard to maintain throughout the set, worst with heavy weight. A t bar row is a much more efficient exercise imo.

Yes, and I agree. I wasn't talking about barbell rows specifically. I don't prefer it either because I feel that it's really taxing on the lower back after a whole session filled squats and deadlifts. My personal favorite horizontal rowing movements are Pendlay rows, landmine rows and dumbbell rows/Kroc rows. That said, I was trying to say that the bench weight and rowing weight should be close to each other. For example, I can bang out 75kg on bench for 5-8 reps so I should be able to landmine row 70kg for 10 reps. Going lower than that will make me feel like I'm not doing anything beneficial like our friend here.

Thanks for the advice guys,will try to increase my weight to 40kg(instantly) and use a reversed for more lat activation,and feel it from there on.

I would suggest trying out diff type of rows. Bb row is one of the best, but also one of the easiest to stray due to the form issue.

25 February 2017

Workout B

Squats
Warm-up set: 20kg 1x10 & 30kg 1x8 & 40kg 1x5
Working set: 55kg 5x5

Nothing much to comment about.

Overhead Press
Warm-up set: 20kg 1x10
Working set: 35kg 5x5 (more like 5-4-5-5-4)

Was supposed to maintain the similar weight but my ego said otherwise.Really need to maintain the weight as I'm starting to feel like I'm struggling with the current weight.

Deadlifts
Working set: 60kg 1x6
70kg 1x3
80kg 1x3
80kg 1x2

Was not able to reach 5 reps as my grip was slipping(I'm using double overhand grip) but mainly because i was not confident that my back can hold that much weight.Was about to leave,but I decided to do two more sets because I felt pretty bummed that I missed 5 reps on 80kg.

Working set: 75kg 1x5
75kg 1x4

Let's see whether my back holds up as I increased my volume nearly 2.8 times from my previous deadlift workout.

This post has been edited by green_algae: Feb 25 2017, 01:12 PM

27 February 2017

Workout A

Squats
Warm-up set: 30kg 1x8 & 40kg 1x6
Working set: 57.5kg 5x5

The weight was heavy but it was still managable.I lost my form on the last rep of the final two sets.I will stick to the same weight to perfect my form before hitting the magical 135lbs.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 52.5kg (more like 3-3-3-3-3)

Maybe i was too tired,as i jumped to the bench right after squats and my rest time was shorter than my last bench press workout.
Feel like my bench press is stagnating,as i have only increased it by 5kg in the last two weeks.

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x6
Working set : 37.5 kg 5x5

Decided against increasing the weight to 40kg instantly. I can finally feel some muscle activation in my upper back.

This post has been edited by green_algae: Feb 27 2017, 08:37 PM

1 March 2017

Workout B

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8
Working set: 40kg 1x10
45kg 3x10(more like 10-7-6)

Someone was occupying the power rack,so i impulsively headed to the bench like a true gym bro. It affected my overhead press later on.

Squats
Warm-up set: 20kg 1x10 & 40kg 1x6
Working set: 57.5kg 5x5

Was a bit fatigued from my last workout but I kept my form through out all the sets.Can't wait to hit 60kg/135 lbs.

Overhead Press
Warm-up set: 20kg 1x10
Working set: 32.5kg 5x5 (more like 5-4-4-4)

Dropped my weight as I benched for reps,just 25 minutes earlier.Was struggling to lift the bar from my chest on the last few sets,so i decided to cut the exercise short.

Deadlifts
Working set: 60kg 1x5
80kg 1x1
80kg 1x2
80kg 1x5

Took a few tries as my grip was giving way but i managed to complete 5 reps on 80kg,after trying it for more than a week.

This post has been edited by green_algae: Mar 1 2017, 08:11 PM

3 March 2017

Workout A

Squats
Warm-up set: 25kg 1x8 & 40kg 1x8
Working set: 60kg 5x5

Finally hit 60kg,next goal is to squat my bodyweight by next week.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 52.5kg 1x3
50 kg (more like 5-5-4-4-4)

Tried benching 52.5kg but it felt heavy,so i dropped the weight to 50kg. I could have pushed myself and got 4 reps on 52.5kg(for a few sets) with an adequate amount of rest but I'm not risking it. I am considering changing my bench routine to a hypertrophy regiment as I am not confident with heavy weights over my chest.

Accessory Machine Work

Wide grip lat pulldown
Warm-up set: 35 1x10
Working set: 40kg 3x10 (more like 10-8-8)

Wanted to do barbell rows but the free area and the power rack was occupied so i hopped on the lat pull down machineL
Barely hit my upper chest on the last set.

This post has been edited by green_algae: Mar 3 2017, 08:25 PM

6 March 2017

Workout B

Deadlifts
Working set: 60kg 1x5
70kg 1x5
85kg 1x1
85kg 1x1
60kg 1x5
Someone was occupying the power rack,so i altered my workout. Couldn't get a second rep on the 85 kg. Probably,I will drop the weight to 82.5kg and do are bare minimum of 5 reps.

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x6
Working set: 32.5kg 5x5

The weight was light compared to my last OHP session.Either I magically acquired the strength over the weekend or the bar itself is lighter than usual.
Will try to OHP with some of the other bars laying around to test my theory out.

Squats
Warm-up set: 32kg 1x8 & 40kg 1x6
Working set: 62.5kg 3x5

Had to cut my workout short as added an accessory exercise.

Accessory Workout

Lat Pulldowns
Working set: 35kg 1x10
40kg 3x10(more like 10-10-8)

This post has been edited by green_algae: Mar 6 2017, 09:44 PM

OHP is such a fickle mistress. One day it's light as a feather, another day it's gravity turned up to 11.

9 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 30kg 1x & 40kg 1x5
Working set: 65kg 5x5(more like 5-5-5-4)

I was grinding the weight on the third and fourth set.I bailed on my final rep of the fourth set as my back was feeling the strain from the previous rep.
That's what you get from adding the weight even when you didn't hit 5x5 on the previous weight.I will maintain this weight for at least one more workout session.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x6
Working Set: 45kg 4x10(more like 10-7-6-6)
40kg 1x12

Decided to opt a hypertrophy regiment,but it was more like a bro bench workout. I need to stick to the tried and tested 3x8 rep scheme and increase until 3x12 before increasing the weight.

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x5
Working set: 40kg 5x5

My back was struggling a little bit from the squat session.Will increase the weight next workout.

This post has been edited by green_algae: Mar 9 2017, 06:54 PM

11 March 2017

Workout B

Bench Press
Warm-up: 20kg 1x10 & 30kg 1x8
Working set: 45kg 4x8(more like 8-8-8-6)

Someone was using the power rack,so i hopped on the bench like a true bro.Once a bro,always a bro.Will try to increase the volume in the coming weeks.

Squats
Warm-up set: 20kg 1x10 & 40kg 1x6
Working set: 65 kg 5x5(more like 5-5-5-4-4)

An improvement when compared with the last workout.Bailed on the last rep of the final 2 sets.Will maintain the same weight for the next workout.

Overhead Press
Warm-up set: 20kg 1x8
30kg 1x5
Working set: 35kg 5x5(more like 5-5-4-4-3)

My OHP suffered abit as I benched today. Need to avoid benching before Overhead pressing.

Deadlifts
Working set: 60kg 1x5
70kg 1x5
75kg 1x8

Was rushing at the end so,I upped the reps in the last set.

This post has been edited by green_algae: Mar 12 2017, 08:04 PM

13 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 67.5kg 4x5

Decided to cut the workout short as my back was still sore from the last workout.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 4x8 (more like 8-8-7-6)

Really need to get my bench press in order,as my volume has decreased from last week.

Accessory Work

Low Cable Row
Working set: 35kg 1x8 & 40kg 3x8

Haven't did this exercise in a month,feels good to do some bodybuilding exercises.

Incline Chest Machine
Working set: 20kg 1x8 & 25kg 3x8

I did not do back rows because my back was wrecked. Not sure on why my body hasn't recovered from the last workout in 2 days.

This post has been edited by green_algae: Mar 13 2017, 07:46 PM

15 March 2017

Workout B

Deadlifts
Working set: 60kg 1x5
80kg 1x5
90kg 1x4
90kg 1x3
80kg 1x5

Did deadlifts first because the power rack was occupied. Need to work on my grip,as the bar was at my fingertips on the last rep on 90kg.

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x6
Working set: 37.5kg 5x5 (more like 4-4-3-3-3)

Will maintain the weight until i get perfect reps.

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 67.5kg 2x5 (more like 5-1)

My legs just gave way on the second rep on the second set. Never have I failed at a exercise this bad. Probably failed due to my excessive deadlifts before the squats.

Accessory Workout

Triceps Pushdown
Working set: 20kg 1x10
25kg 3x8

I'm the same way man. I can't do deadlift first. I won't be able to do any other exercises after deadlift. It has to be last.

The workout plan specifies only 1x5 for deadlifts but I'm doing way more. It's taking a toll on my back as it still feels sore after 2 days. Also,I have an urge to weak my program as my upper body is lagging behind. Can't imagine 2 more months of no/minimal upper body gains.

This post has been edited by green_algae: Mar 16 2017, 12:13 PM

18 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 50kg 1x6
Working set: 67.5kg 3x5(more like 5-5-3)

Felt a pull in my right knee while locking out which was followed with a mild burning sensation. Had a previous injury with the same knee in November 2016. A week of setbacks on squats,really demotivates me to continue squatting 3 times a week.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8
Working Set: 45kg 4x8(more like 8-8-7-6)
40kg 2x8

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x5
Working set: 40kg 5x5

My left arm is struggling to pull the weight up when compared to the right. Probably due to my excessive focus(too many bicep curls) on my right arm in my teens as it was my dominant hand.

This post has been edited by green_algae: Mar 19 2017, 11:43 AM

May I suggest a few things? If you keep hurting yourself on squats, it might be a good idea to assess your form. Take a video and let people give you a form check. Also, I would suggest continuing squatting 3 times a week. However, instead of constant and increasing weight every session, you can start doing some undulating periodization. Do medium Monday, light Wednesday, and heavy Friday. Frequency allows you to practice you form. Like how Texas method does to periodize the 5x5 workout.

I do take videos and show it to my other gym going friends. The problem is the videos don't videotape my feet positioning which may be the problem. Will lay off from squatting for a week and try doing heavy/light days after that.

Workout B

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x6
Working set: 37.5kg 5x5

Only struggled on the last rep on the final two sets. with that I can finally dabble with the 10kg plates from,now on.

Deadlifts
Working set: 60kg 1x5
80kg 1x5
80kg 1x5

Tried lifting 90kg as a warmup before hitting 95kg but the damn weight didn't budge. Maybe due to lack of rest(only got less than 3 hours of sleep last night) and due to the fact that I was rushing the lift for some reason.


Accessory Workout

Triceps Pushdown
Working set: 20kg 1x10
25kg 3x8

Low Cable Row
Working set: 35kg 1x8
40kg 3x10 (more like 10-8-8)

Lat Pull Downs
Working set: 35kg 1x8
40kg 3x8


Skipped squats because my knee injury. Will try to do some light working sets on my next workout.

This post has been edited by green_algae: Mar 20 2017, 09:40 PM

22 March 2017

Workout A

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40 kg 1x5 & 50kg 1x3
Working Set: 52.5kg 5x5 (more like 4-4-3-4-3)

Probably shouldn't have done the 50kg warm-up set. My dream of benching 135lbs before the end of my bulk is fading away with every bench workout.

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x5
Working set: 40kg 5x5

Form was questionable as my left hand was trailing my right,while pulling the weight to my abdomen. I rather stay at this weight and perfect the form before adding more weights. I need to do more bicep exercises exclusively for my left arm on non lifting days.

Accessory Work

Incline Chest Machine
Warm-up set: 20kg 1x8 & 30kg 1x8
Working set: 40kg 3x8 (more like 8-8-5)

The weight stated is the total amount on the machine,not per side.

Machine Chest Fly
Warm-up set: 35kg 1x8
Working set: 40kg 3x8 (more like 8-8-6)

Haven't touched the machine in over a month. It absolutely wrecked my chest.


I decided against light leg work as it is not worth it to risk my knees this soon,after a mild injury.

This post has been edited by green_algae: Mar 22 2017, 06:39 PM

24 March 2017

Workout B

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x7
Working set: 40kg 5x5 (more like 4-4-4-4-3)

Total workload has deceased but the difficulty has increased.

Deadlifts
Working set: 60kg 1x5
70kg 1x3
80kg 1x2
90kg 1x2
95kg 1x1(failed)
92.5kg 1x1
80kg 1x1

Need to change to a higher rep scheme as my deadlift is reaching its limit


Accessory Workout

Shoulder Press Machine
Warmup-up set: 10kg 1x8
Working set: 20kg 3x8 (more like 8-7-5)

The weight stated is the total amount on the machine,not per side. Probably shouldn't have done shoulder press right after OHP.

27 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x6
Working set: 45kg 3x10 (more like 10-0-0)

Ego squated 70kg for a rep and felt, it was heavy. Dropped it to 65kg and did 3 reps,still felt that it was heavy. Did 45kg for 10 reps,my back felt like it was going to explode. That's what you get for rushing your lifts after recovering from an injury.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 50kg 5x5 (more like 4-4-4-4-4)
40kg 1x10

Bench is getting worse by the week. Really need a spot to help me with the final reps.

Accessory Workout

Low Cable Row
Working set: 35kg 1x8
40kg 3x10 (more like 10-8-8)

Skipped barbell rows as my back was killing me.

This post has been edited by green_algae: Mar 29 2017, 08:32 PM

29 March 2017

Workout B

Squats
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working set: 60kg 5x5

Need to slowly bring my up my squats to my pre-injury working set of 67.5kg.

Overhead Press
Warm-up set: 25kg 1x8
Working set: 30kg 4x8 (more like 8-6-7-6)

Someone was using the power rack so i just used the fixed barbell. Lowet total working volume when compared with the last workout session but still my triceps were burning after the 2nd set.

Deadlifts
Working set: 60kg 1x6
70kg 1x5

Really wasn't feeling up to the task when my working set of 70kg was a bit of a struggle,so I cut the workout short. Probably, should have just pushed through it with adequate amounts of rest.


Accessory Workout

Lat Pull Downs
Working set: 40kg 3x10 (more like 10-10-8)

I really don't know whether, I should continue with this program or move on to another program. I'm currently on week 9 and I feel like my lifts have stalled,barring OHP.

This post has been edited by green_algae: Mar 29 2017, 08:33 PM

Bro, what makes u feel that u need to change to another program? From a beginner to another - so take my words with a pinch of salt, "program" is just the way u organize your workouts. As long as u keep on progressing, u will grow. SL is a good template for a "program", just make some tweaks to suit your own needs.

And about stalling at your weight progression, check out this helpful link provided by Npad to overcome sticky points. Either that, or u need to check your diet.

Stalling on all my lifts has been demotivating from continuing this program.
Actually your right, I should try to tweak my diet and work on my weak points before concluding that the program has ran its course.

I know how demotivating it could be, been at a plateau for OHP like forever, but that only makes it extra sweet when i eventually make the breakthrough! Persistence is a key in the game we're playing.

And look at it this way, doesnt matter what "program" u run, u are still gonna do the same lifts, u're still going to encounter the same problem sooner or later too.

For us (sorry if i shouldnt include u) who don't train like mad, a beginner program would only have run its course after years (min 2, I believe).

But if say u wanna experiment with other program to see if they work better for u, then go ahead, as long as u dont stray away from your goals. Just my opinions

The best program is the one you do, consistently, with increasing load after some period of time. Hence the term periodization. Even with a bad program, if you do it consistently and take care of other things outside of the gym, like diet and sleep, you will grow. The only difference between a good program and a bad program is the rate of progress you can achieve and if the program provides a balanced stimulus; ie, not chest day everyday.

If you would like, I can suggest other program. Phrak's GSLP is a good program to jump into after SL. n-suns Beginner 531 LP is also good. Google those for more info. I've heard nothing but good things about those programs. You can even play around with my hypertrophy program once I upload it next week, though that will require you to know your 1RM and it's more focused on powerlifting movements.

I personally recommend moving on from SL after 3 months. It's progression scheme is nonsensical for anyone other than absolute beginners and the volume is too low.

Strong lift and Starting Strength 5 x 5 misses out on one important aspect of training, ie deloading. The program only asked you to deload once you fail a certain rep range for 3 workout in a row i believe. Deload should be planned and not when you fail to reach the required reps. Its like jamming the accelerator full speed and only 'stops' when you hit a wall. If you care about consistency and longevity, please do a deload once 2 months or where appropriate. Going all out is gonna hit your CNS very very hard especially you are doing multiple compound exercise each workout.

Back after a 3 week lay off (missed 10 workout sessions) due to exams and travelling. Loss about 2 kg in mass during this period.

25 April 2017

Workout B

Squats
Warm-up set: 20kg 1x8 & 40kg 1x7
Working set: 55kg 5x5

Loss about 10kgs of strength when compared with my previous workout.

Overhead Press
Warm-up set: 20kg 1x8 & 25kg 1x8
Working set: 30kg 5x5 (more like 5-5-5-5-3)

Also loss about 10kg in strength.

Deadlifts
Working set: 60kg 1x5
70kg 1x5
75kg 4x3 (more like 1-3-4-3)

Was struggling with my grip, probably due to being rusty on the deadlifts.

Accessory Workout

Lat Pull Downs
Working set: 30kg 1x8 & 35kg 2x8 & 40kg 1x6

This post has been edited by green_algae: Apr 25 2017, 07:04 PM

30 April 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x8
Working set: 60kg 3x5

Thinking of dropping the set scheme for squats as it saves me time which can be used on more important body parts such as chest and arms.]Bench Press

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x8 & 50kg 1x2
Working Set: 45kg 4x5

Thought I could just jump on my old 50kg 5x5, but it was struggle. So i dropped it to 45 kg 4x5.
Skipped the last set because exhaustion was creeping in and i didn't want to risk being pinned by the weight.
Accessory Workout

Accessory Workout

Low Cable Row
Working set: 35kg 1x8
40kg 3x10 (more like 10-8-8)

Skipped barbell rows as i didn't feel like doing it. Barbell rows is my worst exercise as i feel like my imbalance (left arm is weaker than my right arm) is hindering me.

Bro, if u are still running SL5x5, where u squat on every session, i think it's ok if u wanna reduce it to 3x5 per session. Alternatively, u could go 5x5 every other session like i do, as i find squatting every session too taxing.

IMO, if there is more important body part(s), it is/ they are on the lower body. Getting a proportional body should be the goal, not Johnny Bravo

For your strength imbalance, unless u could no longer row properly, it shouldnt hinder u. If u are really concerned, go for dumb bells row meanwhile, so that your stronger side wont take over.

10 May 2017

Haven't been training regularly because I was getting lazy and tried my best to skip a workout for the past 1 1/2 week.
Decided to hit the gym even though, I was having a stomach ache as I had o push myself somehow.

Workout B

Squats
Warm-up set: 20kg 1x8 & 40kg 1x7
Working set: 60kg 3x5

The stomach pain was manageable with some adequate amount of rest.

Overhead Press
Warm-up set: 20kg 1x6 & 30kg 1x5
Working set: 32.5kg 5x5 (more like 5-5-5-0-0)

The stomach pain was creeping in and made me lose focus,which in turn made me almost drop the weight backwards when I was at highest point of my rep on the last set. I decided to opt out of the final two sets.


Accessory Workout

Lat Pull Downs
Working set: 35kg 1x10
40kg 3x10 (more like 10-8-0)

Skipped dead lifts because I was feeling like crap at this point.

This post has been edited by green_algae: May 10 2017, 01:46 AM

12 May 2017

A mess of a workout as I absent mindlessly did deadlifts instead of bend over rows. The bro mentality of skipping exercises I don't like has begun. Next thing you know I will be skipping deadlifts and squats.

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 60kg 4x5

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 5x5 (more like 5-5-5-4-4)

Still not up to my old bench weight of 50kg, need at least 2 weeks before touching the that amount of weight.

Deadlifts
Working set: 60kg 1x7
80kg 3x5 (more like 4-4-5)

My grip was giving way on the 4th rep.

17 May 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 62.5kg 5x5

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 5x5

Accessory Workout

Lat Pull Downs
Working set: 35kg 1x8 & 35kg 3x8

Jumped on the machine because the free weight area for bend over rows was occupied.

Low Cable Row
Working set: 35kg 1x8
35kg 2x10 (more like 10-8-8)

Shouldn't have done two back exercises back to back.

This post has been edited by green_algae: May 17 2017, 11:31 PM

U can always add one pressing movement in between the 2 back exercise to increase the density od yr workouts

19 May 2017

Workout B

Deadlifts
Working set: 60kg 1x5
85kg 3x5 (more like 3-2-2)
80kg 1x3

My grip is giving way, especially my left hand. Tried using a hook grip but it felt too weird.

Overhead Press
Warm-up set: 20kg 1x6 & 30kg 1x8
Working set: 35kg 5x5

Accessory Workout

Lat Pull Downs
Working set: 35kg 2x8
40kg 2x8

Skipped squats as I was gassed out from doing the deadlifts and probably due to doing deadlifts on two successive workout sessions.

Lateral Side Raise
Working set: 5kg 4x10

Need to slow down on the eccentric part of the motion.

This week will probably be the last week I'll be running the stronglifts 5x5 program. I need to find a plan that incorporates volume and the compound lifts.

28 May 2017

Random Workouts since the past week because still waiting for my semester schedule, thus nothing noteworthy to update but here's one.

Random Workout

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8
Working Set: 40kg 1x10
42.5kg 3x8 (more like 10-8-7)
40kg 1x7

Lateral Side Raise
Working set: 5kg 3x12

Lat Pull Downs
Working set: 35kg 3x10 (more like 10-10-8)

Switched to a wide grip instead of shoulder width, thus making me weaker than I thought I was.

Deadlifts
Working set: 60kg 1x5
80kg 3x5 (more like 5-5-3)

12 June 2017

Currently doing a slight caloric deficit on PHUL program, its not ideal because i don't have a reference point since I'm new to this program.

Upper Power

Bench Press
Warm-up set: 20kg 1x8 & 40kg 1x8
Working Set: 50kg 3x5 (more like 5-5-4)

Lat Pull Downs
Working set: 40kg 3x10 (more like 10-10-8)

Overhead Press
Working set: 35kg 3x5(more like 5-5-3)

Bend Over Rows
Warm-up set: 25kg 1x5
Working Set: 40kg 5x5

Tricep Pushdown
Working set: 3x10 (more like 10-5-9)

I substituted Skullcrushes with this exercise. Tried to out bro myself on the second set, so i increased the weight to 30kg, safe to say I failed that set.

Skipped Incline Dumbbell Bench Press because my triceps were killing me. Should have included it instead of Tricep Pushdown.
Also skipped Bicep Curls because I can do it on my off days as I have dumbbells at home.

This post has been edited by green_algae: Jun 12 2017, 08:51 PM

14 June 2017

Lower Power

Squats
Warm-up set: 20kg 1x10 & 40kg 1x6
Working set: 65kg 3x5 (more like 5-5-3)

Need to work back up as I have not been squatting regularly for the past month or so.

Deadlifts
Working set: 60kg 1x5
90kg 3x5 (more like 3-2-1)
60kg 1x8

Even though I feel pretty gassed out doing deadlifts after squats, I'll try it for another week and evaluate from there.

Lat Pull Downs
Working set: 40kg 2x8
40kg 2x8

Deviated a little bit from the program to give my legs a bit of rest.

Leg Press

Working set: 20kg 1x10
30kg 1x10
50kg 1x10

Did some light work at first, as i have not used the leg press in 7 months. Felt the burn in my quads after the last set.


Did not have enough time for a calf and hamstring exercise.

19 June 2017

Skipped two workout sessions last week to study for a test and to complete an assignment. Weigh myself post workout, surprisingly I'm at 65kg which is bad as i can still see belly fat. Will probably continue my slow cut for another month just to get rid of my belly fat.

Lower Power

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 67.5kg 3x5

Deadlifts
Working set: 60kg 1x5
85kg 3x5

Dropped the weight by 5kg so that I can get proper reps.

Lat Pull Downs
Working set: 40kg 3x10 ( more like 10-8-6)

Triceps Machine Press
Working set : 50kg 3x10 (more like 10-10-6)

This is my first time using the machine so I wouldn't know whether I'm doing proper reps.

Leg Press
Working set: 60kg 2x10

Had to cut the workout short by 10 minutes as I was feeling nauseated.

Vomited immediately after reaching home. Serves me right for cramming my macros (eggs and coffee), 45 minutes before my leg workout.

23 June 2017

Was too lazy to update the last workout session(Upper Power).Today, I decided that I wanted to focus on heavy squats instead of the recommended high rep squat scheme.

Lower Power/Hypertrophy

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 70g 3x5

Lat Pull Downs
Working set: 40kg 4x10 ( more like 10-10-10-8)

Seated Calf Raise
Working set: 20kg 3x12

The calf raise machine is leaning to the left, so naturally my left calf felt more of the brunt.

Leg Press
Working set: 70kg 3x8

Hamstring Curl
Working set: 66kg(not sure) kg 3x8

Just jumped on the machine without looking at the pin.After the sets were completed, I glanced at the weight before storming out the gym.
Heard felt something click on the base of the hamstring insertion. Maybe the weight was a bit too heavy for me.

This post has been edited by green_algae: Jun 23 2017, 11:52 PM

27 June 2017

Too lazy to update my last workout.

Upper Power

Bench Press
Warm-up set: 20kg 1x8 & 40kg 1x8
Working Set: 52.5kg 3x5 (more like 4-4-4)

Lat Pull Downs
Working set: 40kg 3x10

Overhead Press
Working set: 40kg 3x5 (more like 5-5-3)

Bend Over Rows
Working Set: 45kg 3x5

Tricep Pushdown Machine
Working set: 50kg 3x10

Did this exercise last week, felt muscle soreness on the long head of the triceps (inner part of the arm).

28 June 2017

Lower Power

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 72.5kg 3x5

The squat was becoming a 2 part squat by the end of the 3rd set.

Lat Pull Downs
Working set: 40kg 3x10

Deadlifts
Working set: 60kg 1x5
80kg 1x3
90kg 3x5 (more like 5-3-5)

Lost my grip on the second set.


Didn't do leg press because i was running out of time.

This post has been edited by green_algae: Jun 28 2017, 08:21 PM

30 June 2017

A mess of a workout because the power rack and other equipment were being used.

Lower Hypertrophy?

Smith Machine Squats
Warm-up set: 40kg 1x10
Working set: 50kg 3x8

Committed a cardinal sin today, by using the smith machine. Surprisingly the lifts felt harder when compared to barbell squats.

Lat Pull Downs
Working set: 40kg 3x10

Overhead Press
Working set: 30kg 5x8 (more like 10-8-6-5-5)

Leg Press
Working set: 70kg 3x8

Hamstrings are still a little sore from the last deadlift workout, so I didn't push till ten reps on each set.

12 July 2017

Missed nearly two weeks of lifting due to exam preparation and laziness.

Upper Power?

Bench Press
Warm-up set: 20kg 1x8
Working Set: 50kg 3x5 (more like 3-5-5-5)

Missed the first two reps on the first set, made it up by doing an extra set.

Lat Pull Downs
Working set: 40kg 3x10 (more like 10-10-10)

Overhead Press
Working set: 30kg 3x8 (more like 8-8-5)

Incline Machine Press
Working set: 20 kg on each side 2x8


Didn't do triceps extensions and bend over rows as the cables and deadlift area was occupied.

This post has been edited by green_algae: Jul 12 2017, 07:59 PM

13 July 2017

Workouts don't get much worse for me.

Lower Power??

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 75kg 1x2
70kg 3x5 (more like 4-3-3)

Decided to try 75kg after not squatting for almost a week. Safe to say that I failed miserably. Dropped the weight to 70kg which was lower that my last workout session and still managed to fail it.

Lat Pull Downs
Working set: 40kg 3x10 (more like 10-10-8)

Did the mistake of doing lat pulldowns eventhough I did it yesterday.

Ez Barbell Bicep Curls
Working set: 20kg 3x8 (more like 7-5-5)

First time doing this exercise, so the weight was most probably too much for me.

Didn't do leg press or deadlifting due to the deadlift area bro g occupied and time constraint.

This post has been edited by green_algae: Jul 13 2017, 07:38 PM

15 July 2017

Mixed Workout

Bench Press
Warm-up set: 20kg 1x10 & 40kg 1x3
Working set: 45kg 3x10 (more like 10-10-8)

Deadlifts
Working set: 60kg 1x5
80kg 1x2
90kg 3x5

Incline Dumbbell Press
Warm-up set: 10kg each side 1x10
Working set: 12.5kg each side 3x10 ( more like 10-10-8)

Ez Barbell Bicep Curls
Working set: 15kg 2x10

17 July 2017

Weighed myself post workout, and it came up to 63.5 kg which is quite surprising as I was 65kg last week.

Upper Power

Bench Press
Warm-up set: 20kg 1x8 & 40kg 1x5
Working Set: 52.5kg 3x5 (more like 3-3-3)

Strength is definitely taking a toll at this bodyweight.

Lat Pull Downs
Working set: 40kg 3x10 (more like 10-10-8)

Overhead Press
Working set: 35kg 3x5 (more like 5-4-4)

Bend Over Rows
Working Set: 40kg 4x5

Completely forgot that my working set was 45kg so I did a extra set, for good measure.

19 July 2017

Lower Power

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 70kg 3x5 (more like 5-3.5-5)

Couldn't get myself out of the bottom half of the squat on the second set.

Machine Shoulder Press
Warm-up set: 10kg each side 1x10
Working set: 12.5kg each side 3x10 (more like 10-8-5)

Decided to switch up from the daily routine, did shoulders as i feel like its my weakest part of my upper body. Felt a strain on my left shoulder when using this machine. I should probably stick to military press.

Deadlifts
Working set: 60kg 1x5
80kg 1x2
90kg 1x5
95kg 3x1