StrongLift 5x5
Week 2, Day 13
Saturday, 2009 May 2

Rest

12pm: Brunch
bread
Teh Ice

3pm: Lunch
Coffee
Rice+Chicken+pork

8pm: Dinner
Seafood

12am: Supper
Whey

StrongLift 5x5
Week 2, Day 14
Sunday, 2009 May 3

Rest

10.30pm: Breakfast
Roti Telur
Roti Canai
Teh Ice

2pm: Lunch
Coffee
Fried Meehon+curry chicken+seafood

4pm: Tea
Coffee
Lemon Tea
Chocolate Bar

8.40pm: Dinner
Teh O Ice Limau
NAsi Lemak Ayam+egg

10pm: Supper
Milk

StrongLift 5x5
Week 3, Day 15
Monday, 2009 May 4

Rest

8am: Breakfast
3 Egg
Milk
Lipo 6
Flaxseed oil
Multivitamin

11am: Tea
Bread with cream

12pm: Lunch
Teh Ice
Mee+duck

4pm: Tea
Chocolate
Biscuit

8pm: Dinner
Chicken

11pm: Supper
Milk

StrongLift 5x5
Week 3, Day 16
Tuesday, 2009 May 5

Strength Workout

Squat
1x10xOly Bar
1x8x40kg
5x5x72.5kg

Military Press
1x10xOly Bar
5x5x32.5kg

Pendlay Row
1x10xOly Bar
5x5x42.5kg

Negative Chin Up
3x5xBW

Seated Cable Row
3x8x90lbs

Widegrips pull down
2x8x71lbs

Leg Extension < do it for fun, hardly use machine, want to see how far i can go
1x1x87kg
1x1x94kg
1x1x101kg
1x1x108kg
1x1x115kg
1x1x122kg
1x1x129kg
1x1x136kg
1x1x143kg
1x2x150kg< Full stack d, i think i should be able to do 4-5reps


8am: Breakfast
3 eggs
2 slice of WW PB bread
Lipo-6
Multivitamin
Flaxseed oil

11am: Tea
1 slice of WW bread

12.15pm: Lunch
Rice+pork+chicken

6pm: Tea
1 slice of WW bread

7.20pm: Pre
Oatmeal+yogurt

7.30pm: Workout

8.45pm: Post
2 whey
2 glucose polymer

9.30pm: Dinner
Chicken Breast
Carrot
BEans
Waffle Ball

11pm: Supper
Milk+whey
Multivitamin
Flaxseed oil

StrongLift 5x5
Week 3, Day 17
Wenesday, 2009 May 6

Rest


8am: Breakfast
3 eggs
2 slice of WW PB bread
Lipo-6
Multivitamin
Flaxseed oil

11am: Tea
Cream bread

12.15pm: Lunch
Rice+pork+chicken

6pm: Tea
1 slice of WW bread

8pm: Dinner
Chicken Breast

11pm: Supper
Milk+whey

StrongLift 5x5
Week 3, Day 18
Thursday, 2009 May 7

Rest
8am: Breakfast
3 eggs
2 slice of WW PB bread
Lipo-6
Multivitamin
Flaxseed oil

11am: Tea
Cream bread

12.15pm: Lunch
Rice+pork+chicken
Teh Ice

7pm: Tea
Bread

8.30pm: Dinner
Chicken Breast

11pm: Supper
Milk+whey

StrongLift 5x5
Week 3, Day 19
Friday, 2009 May 8

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x75kg

Bench Press
1x10xOly Bar
1x5x30kg
5x5x47.55kg

BB Bench Press
1x8x35lbs
1x8x35lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x95kg

Dips
3x5xBW

Leg Extension <--do it for fun
3x5x150kg

8am: Breakfast
2 slice of PB WWbread
milk+Whey
Lipo-6
Multivitamin
Flaxseed oil

11am: Tea
cream bread

12.45pm: Lunch
Teh Ice
Rice+Chicken+pork

6pm: Tea
Cream bread

7.30pm: Pre
2 x banana

8pm: Workout

9.15pm: Post
2 whey
2 glucose polymer

9.45pm: Dinner
Chicken
Broccoli
Guava

11.30pm: Supper
2 slice of PB WW bread
Milk+whey

http://en.wikipedia.org/wiki/Leg_extension

ya leg extension, lol, that's already fullstack.
shaking on the top

StrongLift 5x5
Week 3, Day 20
Saturday, 2009 May 9

REst



8am: Breakfast
2 slice of PB WWbread
3 eggs
Multivitamin
Flaxseed oil

12.45pm: Lunch
Teh Ice
Rice+fish+egg+prok
Guava

3.30pm: Tea
Chocolate
Nescafe

7pm: Tea
Chocolate bar
Soya

8.45pm:
Chicken

11.30pm: Supper
3 eggs

StrongLift 5x5
Week 3, Day 21
Sunday, 2009 May 10

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x75kg< supposed to do 77.5 instead of 75, damn...

Military Press
1x10xOly Bar
5x5x35kg

Pendlay Row
1x10xOly Bar
5x5x45kg

Negative Chin up
2x5xBW

Seated Cable Row
3x8x90lbs

Wide Grips Pull Down
5x8x91lbs


3pm: Lunch
Teh Ice
Rice+Chicken+pork

7pm: Pre
2 x banana
oatmeal+yogurt

8pm: Workout

9.10pm: Post
1.5 whey
2 glucose polymer

10pm: Dinner
Chicken
Broccoli
Waffle
Multivitamin
Flaxseed oil



This post has been edited by yeah_guyz: May 19 2009, 10:58 PM

StrongLift 5x5
Week 4, Day 22-28
2009 May 11-17

Rest Week... crazy load of works...

StrongLift 5x5
Week 5, Day 29
Monday, 2009 May 18

Rest

5.15am: Breakfast
Sushi
Milk
Multivitamin
Flaxseed oil

11am: Tea
Biscuit

12.35pm: Lunch
Teh Ice
Rice+Chicken+pork+vege

5pm: Tea
Biscuit

7pm: Dinner
KFC Snack Plate

StrongLift 5x5
Week 5, Day 30
Tuesday, 2009 May 19

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x77.55kg

Bench Press
1x10xOly Bar
1x6x35kg
5x5x50kg

BB Bench Press
1x8x40lbs
1x8x35lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg

Dips
3x5xBW


5.30am: Breakfast
Sushi
milk
Multivitamin
Flaxseed oil

11am: Tea
Biscuit

12.15pm: Lunch
Teh Ice
Rice+egg+pork+vege

5pm: Tea
Biscuit

7pm: Pre
Jumbo Sausage
Oatmeal+yogurt

7.45pm: Workout

8.45pm: Post
1.5 whey
2 glucose polymer

9.45pm: Dinner
Chicken
Oat bread
Multivitamin
Flaxseed oil

StrongLift 5x5
Week 5, Day 31
Wednesday, 2009 May 20

Rest


8am: Breakfast
2 slice of PB WW bread
3 eggs
Multivitamin
Flaxseed oil

10.30am: Tea
Oatmeal bread+ PB

12.35pm: Lunch
Teh Ice
Rice+egg+chicken+vege

4.30pm: Tea
Biscuit

7.45pm: Dinner
2 chicken
Oatmeal Bread+PB
Nescafe

9pm: Dinner
Multivitamin
Flaxseed oil

StrongLift 5x5
Week 5, Day 32
Thursday, 2009 May 21

8am: Breakfast
2 slice of PB WW bread
3 eggs
Multivitamin
Flaxseed oil

10.30am: Tea
Oatmeal bread+PB

12.35pm: Lunch
Nescafe Ice
Rice+egg+chicken+vege

4.30pm: Tea
Oatmeal bread+PB

8pm: Dinner
2 chicken
Durian
Multivitamin
Flaxseed oil

StrongLift 5x5
Week 5, Day 33
Friday, 2009 May 22

3 exercise only, tired like hell...

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x80kg< my lower back damn fatigue after done the squat, damn it, out of groove today

Military Press
1x10xOly Bar
5x5x37.5kg

Pendlay Row
1x10xOly Bar
5x5x47.5kg


4.30am: Breakfast
3 eggs
oatmeal bread+pb

8.15am: Breakfast
Nescafe
Multivitamin
Flaxseed oil

10.30am: Tea
1 slice of PB WW bread

12.30pm: Lunch
Nescafe Ice
Rice+Chicken+pork

7pm: Tea
1 slice of PB WW bread

7.45pm: Pre
oatmeal+yogurt

8pm: Workout

8.50pm: Post
1.5 whey
2 glucose polymer

10pm: Dinner
Chicken
Broccoli
Multivitamin
Flaxseed oil

StrongLift 5x5
#1
Tuesday, 2009 June 23

i'm back after 1 month rest, crazy work task and lazy head to gym
good thing is i dint lose my strength, still able to perform the big three

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x82.5kg

Bench Press
1x10xOly Bar
1x5x40kg
5x5x52.5kg

DB Bench Press
1x6x35lbs
1x8x30lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x102.5kg< my grips almost failed me

8am: Breakfast
Whey+coffee
Multivitamin
Flaxseed oil

10.30am: Tea
1 slice of PB WW bread

12.40pm: Lunch
Rice+Chicken+fish+vege

5.30am: Tea
1 slice of PB WW bread

7.45pm: Pre
Coffee
tuna

8pm: Workout

9pm: Post
1.5 whey
2 glucose polymer

10pm: Dinner
Chicken
1 slice of WW bread
Multivitamin
Flaxseed oil

have been in rippetoe and stronglift for around 9 month with inconsistent training
so far so good, i still able to add poundage every workout, i always reset the workout every 12 week or so
i just do like isolation exercise i'm doing some of the accessory exercise too to improve the flexibility of shoulder that i read in stronglift forum

i will done this program when i reach the poundage as below in 8 week time (3 time/ month), in case i can follow the schedule tightly and not stall. after that 20reps program again! yeah i love that prog!

Squat= 145kg
Military press= 70kg
Row=80kg
Bench Press=82.5kg
Deadlift=132.5kg

lol, that is the draft from the schedule nia...
for sure at the end i cant reach that poundage.. as stalling will come in soon

StrongLift 5x5
#2
Saturday, 2009 June 27



Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x85kg

Military Press
1x10xOly Bar
1x5x30kg
5x5x40kg---sooner i will stucked

Pendlay Row
1x10xOly Bar
1x5x40kg
5x5x50kg

8.15am: Breakfast
2 slice WW bread+pb
Whey
Multivitamin
Flaxseed oil

1.30pm: Lunch
Teh ice
Chicken rice

4pm: Workout

5pm: Post
1.5 whey
2 glucose polymer

6.30pm: Post
nescafe
soya
1 slice of PB WW bread
Multivitamin
Fish oil

9pm: Wedding Dinner
Lotsa of wine
Chinese food