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