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

leg extension 150kg? wow... thats great...
or leg press? =.=
haha...

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

How long have u been doing this routine?
I doubt it would still be productive as this rate, try something else
I think theres too much heavy and compound movements in your routine
you could easily injure urself in the long run
Get in more accessory work, don't neglect isolation movements


If you're planning to increase your poundages then it would probably be a good idea to not do the bench press, deadlift and squat on the same day

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

insane poundage there... =.=
hope u can reach it then. =.=

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

StrongLift 5x5
#3
Monday, 2009 June 29

what a workout, failed the grip on deadlift during fourth rep of DL ...somemore with band...damn it
My dips seem like getting worst...perhaps due to increasement of my bw..

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
5x5x87.5kg

Bench Press
1x10xOly Bar
1x5x40kg
5x5x50kg< done the wrong poundage..damn

DB Bench Press
2x8x30lbs

Deadlift
1x5x60kg
1x5x80kg
1x4x105kg< failure

Dips
1x3xBW
2x5xBW

Plank
3x60s

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

11am: Tea
1 slice of PB WW bread
curry puff

12.10pm: Lunch
Rice+pork+vege

5.30am: Tea
1 slice of PB WW bread

7.35pm: Pre
Oatmeal+yogurt

8pm: Workout

9.30pm: Post
1.5 whey
2 glucose polymer

10pm: Dinner
Chicken fillet
Yong taufu
Multivitamin
Flaxseed oil

This post has been edited by yeah_guyz: Jun 29 2009, 11:52 PM