Stronglifts for 12 Weeks (modified)**

Training Logs
1

Modified ‘Stronglifts’ 5x5 routine.

THE ROUTINE:
Workout A
Front Squat 5x5
Bench Press 5x5
Cable Rows 3x15
Push-ups 3xF
Reverse Crunch 3x12

Workout B
Front Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30sec

**NWO Days - 30mins fasted cardio 3 times a week

THE DIET

1:
Orange
protein shake w/ 250mls milk
3 Wholemeal toast
3 eggs
1/2 avocado
Supps: Mulivitamin, Zinc, 3 Fish oil

2:
500mls milk
protein powder
banana

3:
250mls milk
200g lean mince
50g pasta
Tomatoes,Spinach,Onions
Supps: 3 Fish oil

4:
250mls milk
100g chicken breast
1 cup broccoli
1 cup beans
25g mixed nuts
Supps: 3 Fish oil

5:
250mls milk
100g chicken breast
1 cup broccoli
1 cup beans
25g mixed nuts
Supps: 3 Fish oil

6:
250mls milk
protein powder
1tbsp peanut butter
1tbsp EVOO

*boring i know, but its simple, easy to cook, and the food is easy to take around during uni

BACKGROUND:
Beg. of Year:
Height:6’1" (184cm)
Weight:77.8kgs (171.8lbs)
BF: 17.1% (biometric device)

Current:
Height:6’1" (184cm)
Weight:82.2kgs (180.8lbs)
BF: 20.2% (biometric device)

Current Lifts(kgs):
*Front Squat 5x65
*Deadlift 5x60
*Military Press 40x5
*Bench Press 5x72.5
*Pullups - 6 x BW

Current Measurements:
Arm l 13 r 13
Legs l 22 ¼ r 22 ¼
Chest 37 5/8
Stomach(belly button) 32 ½
Calves l 15 r 15
Shoulders 44 1/8

*Non-training days static stretches will be done to improve flexibility, hence the front squats in the routine. Stretches include overhead broom squat, pec stretch, hip flexor stretches, hamstring stretch, shoulder dislocation, cossacks etc.

GOALS:
Body:
*Back to 17%bf (using the scales)
*Gain 12 pounds (making BW = 193lbs/87.6kgs)

Lifts:
*Front Squat 5x100kgs
*Deadlift 5x100kgs
*Military Press 5x70kgs
*Bench Press 5x100kgs
*Pullups - 12 x BW

Measurements:
*Arm 14 (+1")
*Legs 24 (+1¾")
*Chest 39 (+1 3/8")
*Stomach 32 (-½")
*Calves 15 ½ (+½")
*Shoulders 45 1/8 (+1")

2

Workout A:
Front Squat 130x5,5,5,5,5
Bench Press 165x5,5,5,5,4
Cable Rows 110x15,12,8
Push-ups BWx20,10,10
Reverse Crunch 3x15,15

*Last sets on front squats were a bit wobbly, was only going to parrallel due to flexibility
**Bench-Couldnt get the last rep, ugh… so close!
**Everything else pretty good besides reverse crunches, cos my abs were still sore from friday abs :frowning:

3

Ate today:
2 cups vegies - beans, broccoli
200g chicken
200g lean mince w/ onions
40g mixed nuts
3 shakes w/whole milk
another 2 cups whole milk
2 wholemeal bread
1tbsp PB
50g pasta
60g oats
1tbsp olive oil

Ate quite well today, should be about 4000 cals :open_mouth: GOOD STUFF!

4

Today:
20mins of fasted cardio - ugh… first time ive done that and boy does it hurt haha

Diet:
25g mixed nuts
3 eggs
3 wholemeal toast
peanut butter and wholemeal bread (2 slices)
200g lean mince
200g chicken
2 cups vegies
50g pasta
3 cups milk
2 shake w/250mls milk one w/ PB and EVOO
1 shake w/500mls milk

Not a bad day in my opinion…

Hears to 2moro…

…will weigh myself 2moro morning due to weekends and the fact that on them i might stray from the diet so at least wat food i might have had might be similar over weekdays to give a similar reading each week.

5

Havent updated this since last week, cos ive been busy with uni, though i havent missed a workout so here they are:

Thursday 26th March

Workout B:
Front Squat 110x5,5,5,5,5
Overhead Press 90x5,5,5,5
Deadlift 110x5
Chin-ups BWx5,5,4
Prone Bridges 3x30sec

*i reduced the weight on front squats due to sore hips :frowning:
**pulled my neck on overhead press so didnt finish
***deadlifts, just did light cos of the strained neck
****overall a shocking workout, oh well, picked myself and continued

Saturday 28th March
Workout A:
Front Squat 130x5,5,5,5,5
Bench Press 165x5,5,5,5,5
Cable Rows 110x15,15,15
Push-ups BWx20,12,10
Reverse Crunch 3x15,15,15

*Really good workout, squats felt good cos i corrected my form,no hip soreness :), beat my PR of 165lbs. everything else felt real solid

6

Today:
Workout B:
Front Squat 145x5,5,5,5,5
Seated Overhead Press 65x5,5,5,5,5
Deadlift 145x5
Chin-ups BWx6,5,5
Prone Bridges 3x30sec

*Performed seated overhead press for less chance of injury, was a little awkward
**Both squats and deadlifts both went up and felt good. Its crazy how much difference correct form makes.
***Everything else went solid

Weight/BF% check 2moro, well see, have eaten quite well so yeah feeling much stronger :slight_smile: