Kilim's StrongLifts 5x5 Journal

[Kilim]

Background:

I am a 32yo Filipino Male, 5'8" and currently 177 lbs and bodyfat of 25.2%!
I just started working out again a few months ago (on 5/12/08) after 7 years of inactivity. (Got married and now have a 5yo son after getting an honorable discharge from the USMC back in 2001)
I joined the USMC at 130lbs and left it at ~150-160lbs.

This is actually more of a continuation of my last log which can be found here: http://forum.bodybuilding.com/showth...hp?t=108731781
I don't plan to make this log as detailed as my last one, just someplace to keep track of my progress and notes.
My diet will be kept in my SparkPeople.com page as linked in the posts below.

As I was finishing my last log, I accidentally stumbled upon StrongLifts.com website and decided to try out the StrongLifts 5x5 Beginner Program found here: http://stronglifts.com/stronglifts-5...ining-program/
It is similar to Rippletoe's program which I was originally going to try but decided to do StrongLifts instead for now.

Goals:

Short Term Goal: To get down to 15-18% Bodyfat before the summer is over.

Long term Goal: To get stronger, bigger, better, badder I want to get to 10% Bodyfat and get the best body I can have!

Starting Stats:

Height: 5'8.0"
Weight: 177 lb
Bodyfat: 25.2 %
Waist: 36"
Thighs: 22"
Calves: 15"
Chest: 36.5"
Forearms: 9.5"
Arms: 14"
Shoulders: 45"
Hips: 35"
Neck: 16"

Starting Supplements:
(Changes in supplements and dosing will be posted as needed.)

Whey Protein Isolate (I have been trying out various WPI so this will change often, currently its Dymatize ISO-100 Vanilla)
ON 100% Casein: Cookies & Cream
NOW Ultra Omega-3
Barlean's Highest Lignans Flax Oil
CL Orange Triad
CL GlycerGROW
CL Purple Wraath
CL White Flood
CL Green MAGnitude
CL Golden FinisH
CL REDuction

Planned Dosing:

Whey Protein Isolate: 1 serving with Lactaid Fat Free Milk as needed through the day, may also add 1 serving with ON 100% Casein for Pre-bed.
ON 100% Casein: Cookies & Cream: usually 1 serving with Lactaid Fat Free Milk for Pre-bed and may use on Off-Days for sustained release protein supplement mixed with WPI.
NOW Ultra Omega-3: 1 tablet with Breakfast and Dinner
Barlean's Highest Lignans Flax Oil: 1 tbls with Pre-bed Shake
CL Orange Triad: 3 tablets with Breakfast and Dinner
CL GlycerGROW: usually 3 scoops 30mins Pre-workout
CL Purple Wraath: 2 scoops in 1 liter water 15mins Pre-workout and rest Intra and also used for cardio as needed
CL Green MAGnitude: 1 scoop 30mins Pre-workout and 1 scoop on Off-days
CL Golden FinisH: 1 serving in 20oz Ice Cold Water Post-workout
CL REDuction: 2 AM tablets upon wakeup and 2 PM tablets with Pre-bed Shake. Will only use during cutting phase. Cycling 2 months ON and 1 month OFF.
CL White Flood: 1-2 scoops mixed with GM 30 mins Pre-workout or 1 scoop mixed with GM 30 mins Pre and 1 scoop Mix with PW Mix Intra. May use ONLY on special occasions (ie: Tired or feeling weak and needed extra boost for that day). No cycling needed on this regimen.

Equipments Used:

Life Fitness Premium Digital Body Scale http://www.cvs.com/CVSApp/cvs/gatewa...?prodid=390739
Garmin Forerunner 405 https://buy.garmin.com/shop/shop.do?...9&locale=en_US
CamelBak Better Bottle w/ Big Bite Valve, 1L http://www.ems.com/catalog/product_d...=1214223084834
Brita Water Pitcher http://www.amazon.com/Brita-42378-De...4223199&sr=8-4
Sansa Clip, 4gb http://www.amazon.com/SanDisk-Sansa-...4224745&sr=8-3
Sony MDR-J11g h.ear Sports Headphones http://www.amazon.com/Sony-MDR-J11G-...4225049&sr=8-1
AccuFitness MyoTape http://www.bodybuilding.com/store/acc/myotape.html
CVS 4-A-Day Weekly Planner Plus Organizer Tower http://www.cvs.com/CVSApp/cvs/gatewa...?prodid=407202

Starting Day Before Pics:

Day 1

Note:
Only my workout progress with StrongLifts 5x5 will be posted here.
Diet info will be found on the SparkPeople.com page of mine linked on each post of mine below.

[Kilim]

Day 1
7/28/08

Note: I am in my cutting phase for the summer.

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=1
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=7%2F28%2F2008


Starting Weight: 177 lbs
Starting Bodyfat: 25.2%

Note:
I ONLY record my Weight & Bodyfat % when taken right after I wakeup and then use the bathroom in the morning.
Weight & Bodyfat% will be recorded ONLY on Monday & Fridays.


Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
55*5
65*3
WS
95*5*5

Bench Press:
WU
55*5
65*3
WS
95*5*5

BB Row:
WU (Squats are done for WU)
55*5
75*3
WS
115*5*5

Dips:
WU
BW*5
WS
BW*9*1
BW*10*1
BW*8*1

Cardio:

Forest Walk Mode on Treadmill: 0.87 miles in 15mins

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
2 scoops GlycerGrow chased with Greenmag in 8oz water 30mins Pre-workout.
2 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.
Pre-workout Shake + Rice Cake 1 hour Pre-workout.
1 serving Golden Finish in 20oz Ice Cold Water immediately after post-workout.

Notes:
I started my weight for the StrongLifts 5x5 at around 50% of the 1RM that I have accomplished before I started this new program.
This is so I can make sure to improve my form as I progress.

I lifted a couple hours after I woke up.
Took my Pre-workout shake then around 45-60mins later took my Pre-workout supps.
Weights felt a lil light for me but I did notice what I was doing wrong before when I was doing heavier weights.
Definitely think this starting on lighter weights will help improve my form and correct issues I didn't know before.

Did feel good doing new routine and was able to get out of teh gym early for a change

[Kilim]

I am not able to edit my last post.
But I forgot to add the 5*2*Empty Bar Warmups on each exercise.
That is all.

For future notes, unless stated otherwise, each exercise will start with a 5*2*Empty Bar warmups.

[Kilim]

Day 3
7/30/08

Note: I am in my cutting phase for the summer.

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=3
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=7%2F30%2F2008

Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar*5*2
55*5
70*3
WS
100*5*5

OH Press:
WU
Bar*5*2
WS
50*5*5

Deadlift:
WU (Squats are done for WU)
Bar*5*2
55*5
75*5
105*3
WS
135*5*5

Pull-upss:
WU
BW*5
WS
BW*6*1
BW*6*1
BW*4*1

Cardio:

15.0 Incline Treadmill: 0.67 miles in 15mins

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
2 scoops GlycerGrow chased with Greenmag in 8oz water 30mins Pre-workout.
2 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.
Pre-workout Shake + Rice Cake 1 hour Pre-workout.
1 serving Golden Finish in 20oz Ice Cold Water immediately after post-workout.

Notes:
I worked out before lunch this time as oppose to before breakfast on the 1st day.
Noting that I was sore on Day 2 which surprised me.

Really enjoyed lifting today.
I think I am definitely improving on my form and noticed some more mistakes I used to do by doing this new program on a lighter weight to start!

1 thing though is I think I need to work on my rest periods.
Think I am resting longer than I should be considering the lower weights I am doing now.

Otherwise, I really enjoyed todays workout

[Kilim]

Day 5
8/1/08

Note: I am in my cutting phase for the summer.

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=5
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F01%2F2008


Weight: 177.2 lbs
Bodyfat: 25.0%


Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar*5*2
60*5
80*3
WS
110*5*5

Bench Press:
WU
Bar*5*2
55*5
70*3
WS
100*5*5

BB Row:
WU (Squats are done for WU)
Bar*5*2
55*5
80*3
WS
120*5*5

Dips:
WU
BW*5
WS
BW*9*1
BW*8*1
BW*6*1

Cardio:

15.0 Incline on Treadmill: 0.63 miles in 15mins

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
2 scoops GlycerGrow chased with Greenmag in 8oz water 30mins Pre-workout.
2 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.
Pre-workout Shake + Rice Cake 1 hour Pre-workout.
1 serving Golden Finish in 20oz Ice Cold Water immediately after post-workout.

Notes:
Another fun workout.
If I forgot to mention earlier, unless stated otherwise, my cardio is just normally a walk on treadmill and trying to keep my Heart Rate at 60-70%.
Sometimes I go over cuz I am enjoying it

Todays workout I did about 2 hours after I woke up.

I think I actually like working out 1st thing in the morning.
Have to work my schedule on this properly so all goes well.

I am so trying my best to not add more weights than I have to each session LOL.
But I think I may have to increase my weights on some exercises and some days to 10lbs instead of 5lbs.
Already planned to increase Deadlift weight by 20lbs instead of the planned 5lb for the next session.

PS:
I am actually surprised I lost BF and gained muscle today considering I ate like crap yesterday!

[littlefry]

Nice journey bud, seems like everyone is catching the 5x5 bug. This is my second cycle of 5x5 indermediate and Iam loving it. Iam gaining great strength as well as size on it. On a side note though do no F**K with the program follow it to a T and you will see great gains. Check out my journey, if you have any question or need some help on your 5x5.

[Kilim]

Nice journey bud, seems like everyone is catching the 5x5 bug. This is my second cycle of 5x5 indermediate and Iam loving it. Iam gaining great strength as well as size on it. On a side note though do no F**K with the program follow it to a T and you will see great gains. Check out my journey, if you have any question or need some help on your 5x5.

Yeah I was checking out Bill Star's Intermediate and Advance 5x5.
But I am in no shape or experience to do that yet so I decided to start from the ground up

Was going to do Rippletoe's program until I stumbled upon Mehdi's StrongLift's 5x5.
Very similar to Rippletoe's so decided to try StrongLifts out 1st.
(Due to having a more detailed explanation for everything with great examples.)

I did buy Rippletoe's "Starting Strength" book and one of the best investment I have done IMHO.
Haven't finished reading it yet but it is very helpful so far!
I now so enjoy doing ATG Squats with my current weight and look at people differently when they are doing quarter or half squats!

And ya, I am following the program to what I am suppose to do.
Only adding 10lbs on squats and 20lbs on deadlifts due to it feeling a tad too light for me as I started at a very low weight.
But it was also suggested in the program so not really doing anything different
Will definitely go back to only adding 5lbs at a time once I am at the happy medium weight again.

Going to milk this program as far as I can then try out the Intermediate 5x5

[Kilim]

Day 8
8/4/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=1
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F04%2F2008

Weight: 176.6 lbs
Bodyfat: 25.1%


Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar*5*2
55*5
85*3
115*2
WS
45*5*5

OH Press:
WU
Bar*5*2
WS
55*5*5

Deadlift:
WU
115*5
135*5
155*3
WS
185*5*5

Chin-ups:
WU
BW*5
WS
BW*10
BW*7
BW*7

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
1 scoop White Flood + 1 scoop Greenmag in 8oz water 30mins Pre-workout.
2 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.
1 serving Golden Finish in 20oz Ice Cold Water immediately after post-workout.

Notes:
Workout was done before Lunch.
I was feeling a little off today so decided to take a scoop of WF to pep me up.

I upped the weights on my Squat (+35lbs) and Deadlift (+50lbs) by alot due to the current weights being too light for me.
I won't be doing a drastic increase again with this program, I just underestimated my starting weights last week.

OH Press is definitely my weakest point.
It was when I started workiong out again and it is now.
I was stalling at around 65-75lbs before and hopefully I can pass that limit this time around.

PS:
Change of plans for Cardio this week.
Going to try to run outside instead of the treadmill on Tuesday and Saturday as per suggested by Mehdi.
I personally like running outside anyways as oppose to the treadmill or any of the indoor cardio machines.
Will see how it goes and if I will stick with it or return to cardio post-workout.

[Kilim]

Day 9
8/5/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=2
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F05%2F2008



Cardio:

1.79 miles in 22mins 41secs.
Cardio is just a light jog trying to keep my Heart Rate at 60-70%.

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
1 scoop Purple Wraath + 1 scoop Greenmag in 20oz water 30mins Pre-cardio.

Notes:
I just did cardio about an hour after I woke up.
My cardio is just trying to stay within the Fat Burn Zone of 60-70% Heart Rate.
Same thing I try to do if I do it Post-workout in the gym.
But I do enjoy doing cardio outside

I did my run on an empty stomach after hydrating myself 1st then drank a protein shake right afterwards then eat my breakfast.

Todays diet was the suckage as I ate a bunch of junk.
Really got to control myself but will just have to work harder next time.

[Kilim]

Day 10
8/6/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=3
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F06%2F2008


Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar*5*2
65*5
95*3
125
WS
155*5*5

Bench Press:
WU
Bar*5*2
55*5
75*3
WS
105*5*5

BB Row:
WU (Squats are done for WU)
Bar*5*2
65*5
95*3
WS
125*5*5

Dips:
WU
BW*5
WS
BW*10*3

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
2 scoops GlycerGrow chased with Greenmag in 8oz water 30mins Pre-workout.
2 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.
Pre-workout Shake + Rice Cake 1 hour Pre-workout.
1 serving Golden Finish in 20oz Ice Cold Water immediately after post-workout.

Notes:
Woke up late and worked out before lunch.
Fun workout, felt great!

Feels like I should up the weights by 10lbs on my next BB Rows and Bench session.
But the Squats I will keep at +5lbs only next session.

Finally did 10 reps of 3 on dips with just BW
Good thing the gym I go to have Dip belts to add weights in so I I don't need to buy one
Will start adding weights and go Weight*5*3 on the next Dip sessions
Weird thing when I do dips ... my shoulder would have a weird soreness as I go down.
Maybe I need to stretch it more before I start doing the Dips.

[pu12en12g]

Weird thing when I do dips ... my shoulder would have a weird soreness as I go down.
Maybe I need to stretch it more before I start doing the Dips.

Sounds like a plan

[Greek_Elite]

hey man stoppin in gonan catch up on this when i get back from my lift

[R_Bid]

Weird thing when I do dips ... my shoulder would have a weird soreness as I go down.
Maybe I need to stretch it more before I start doing the Dips.

i had that same thing going on when i first got back in the gym and started doing dips again. i slowed down my progress on dip weight intentionally while my shoulder strength came back up, and was really mindful of my fat intake (i tend to naturally migrate to low fat foods), and it went away. once i stopped having that little twinge, i started tacking weight on, and i haven't had any problems at all even with BW+70. i have a hunch you'll have a similar experience... these programs are sneaky about building shoulder strength up through back and chest lifts...

i'll be peeking in to support this journal!

[Kilim]

Day 12
8/8/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=5
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F08%2F2008

Weight: 176.6 lbs
Bodyfat: 25.1%


Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar*5*2
70*5
100*3
130*2
WS
160*5*5

OH Press:
WU
Bar*5*2
5*5
WS
60*5*5

Deadlift:
WU
115*5
145*3
175*2
WS
205*5

Pull-ups:
WU
BW*5
WS
BW*8
BW*5
BW*5

Cardio:

15.0 Incline Treadmill Walk: 0.96miles in 20min.

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
3 scoops Glycergrow chased with 1 scoop Greenmag in 8oz water 30mins Pre-workout.
2 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.
1 serving Golden Finish in 20oz Ice Cold Water immediately after post-workout.

Notes:
Woke-up real late today and did my workout before lunch and an hour after I woke up.

All the weights are starting to feel decent except for the Deadlift, which feels I can do heavier.
Asked a guy at the gym to check my form on Deadlifts and he helped me see the mistakes I did not notice on my warm-up sets.
Guess I was doing it wrong as I was jerking and moving too fast on the way up.
Was just following the write-up of Fast up and Slow Down movements, maybe I misread it wrong.

Definitely need to find myself a knowledgeable gym partner one day lol.

Otherwise, another fun day at the gym

PS:
Think I will do my 20min 15.0 Max incline Treadmill Walks right after my workout.
Wonder if I should drink my post-workout shake during this Cardio time or right after?

Sucks I can't time it that I do a morning jog on my lift days then lift afterwards.
But from what I have read I shouldn't do cardio so close to my lifting time if I want to run before lifting.
Maybe I can find soemtime to do my Lifting Day Cardio soemtime later that night!

Also itching to start doing my 20min HIIT Cardio on my Off-days of tuesday and thursday.
Really enjoyed it but it was suggested not to do according to the program

So I am torn.

Noticed a much better progress in losing BF% and weight when I was doing my Cardio early in the morning and including my HIIT on off-days.
But I did not do so well in my diet this week so will see how the progress will be next week if I should change some things.

[Kilim]

Thanks for the support and info guys
Always helps!

Motivate me!

[Jahn.]

Hey, just started StrongLifts myself, I'll be keeping up with this to see how you get on. I'm interested to see how it'll work out for myself and others.

Good luck with it and keep it going.

[Kilim]

Day 15
8/11/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=1
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F11%2F2008


Weight: 176.8 lbs
Bodyfat: 25.1%


Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar*5*2
75*5
105*3
135*2
WS
165*5*5

Bench Press:
WU
Bar*5*2
55*5
85*3
WS
115*5*5

BB Row:
WU (Squats are done for WU)
Bar*5*2
75*5
105*3
WS
135*5*5

Dips:
WU
BW*5
WS
5*5*3

Cardio:

15.0 Incline on Treadmill: 0.93 miles in 20mins

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
3 scoops GlycerGrow chased with Greenmag in 8oz water 30mins Pre-workout.
2 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.
Pre-workout Shake + Rice Cake 1 hour Pre-workout.
1 serving Golden Finish in 20oz Ice Cold Water immediately after post-workout.

Notes:
Another fun day at the gym.

1 problem I am noticing again is my breathing.
I think I need to improve my breathing while lifting.
Noticed getting light-headed mid-reps on my work sets on while doing squats.
I remember having this issue a few weeks ago when I was squatting heavier than what I did now.

What I do is take a deep breath on the starting position of my squat.
Then I go down ATG then drive my hips up back to my starting position.
Then I exhale, take a deep breath again and repeat.

Maybe I am doing it wrong? or maybe I just need to take an extra second in-between reps for an extra gulp or 2 of air.
Maybe I need a lil longer rest in-between sets?
maybe all of the above?
Have to figure this out ASAP!

[Kilim]

Day 17
8/13/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=3
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F13%2F2008


Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar*5*2
50*5
75*5
110*3
140*2
WS
170*5*5

OH Press:
WU
Bar*5*2
5*5
WS
65*5*5

Deadlift:
WU
135*5
155*3
185*2
WS
215*5

Chin-ups:
WU
BW*5
WS
BW*10*3

Cardio:

15.0 Incline Treadmill Walk: 0.83 miles in 20min.

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
3 scoops Glycergrow chased with 1 scoop Greenmag in 8oz water 30mins Pre-workout.
2 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.
1 Multi-Grain Rice Cake immediately Post-workout + 14oz RTD MuscleMilk Cookies & Cream.

Notes:
Another fun day at the gym.
I LOVE going to the gym, makes my day! Its my sanctuary LOL

I think I am doing a bit better with my breathing.
Going heels down and Toes up on my squats helped.
I focused on that as I think that is 1 more problem area that I needed work on.

Ordered a pair of Rogue Lifting Shoes from RogueFitness dot com and hopefully should be here by friday.
Hoping it will help me a bit on my lifts also

Also almost at the weight where I was stalling on OH Press in my previous routine.
Feeling better right now and excited how I would do on my next session.

Also pushed myself so I can do the 3 sets of 10 on Chin-ups!
Did it and can't wait to start doing 3*5*weights on it

I remember when I was in the USMC I used to be able to do 20 chin-ups non-stop easy!

I just need to do 3 sets of 10 on my Pull-ups and then I will be able to have weights on all my accessory exercises

PS:
Ran out of GFH and waiting for my replacement in the mail.
Its a WMS+BCAA+PeptoPro+Leucine Custom Mix I ordered from TP.
Should be here on friday as well.
Also ordered some Taurine and Glutamine Peptides for Pre and Post-workout.

I also replaced Dymatize ISO-100 with American Whey Vanilla.
I did this a week ago I think and enjoying it so far.
Will post my updated supplements regimen once I get them all this friday.

[Kilim]

Day 19
8/15/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=5
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F15%2F2008


Weight: 177.0 lbs
Bodyfat: 25.2%


Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar*5*2
55*5
85*5
115*3
145*2
WS
175*5*5

Bench Press:
WU
Bar*5*2
50*5
75*5
105*3
WS
135*5*5

BB Row:
WU (Squats are done for WU)
Bar*5*2
80*5
115*3
WS
140*5*5

Dips:
WU
BW*5
WS
10*5*3

Cardio:

Interval Elliptical Machine in 20mins (Forgot to note distance )

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
3 scoops GlycerGrow chased with Greenmag in 8oz water 30mins Pre-workout.
2 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.
1 serving American Whey + 5g Glutamine Peptide + 5g Taurine + 20g WMS 45 mins Pre-workout.
10.5g PeptoPro + 10.5g BCAA + 9g L-Leucine + 40g WMS in 16oz Ice Cold Water immediately after post-workout.
1 serving American Whey + 5g Glutamine Peptide + 5g Taurine 15 mins after Post-workout Shake.

Notes:
Worked out after Lunch today.
This is due to me waiting for my packages to arrive.
Got myself a pair of Rogue Lifting Shoes and the rest of my new batch of supplements!

I felt great at the gym today.
No idea how the new supplement regimen will affect me for a week or so.
But I do think the Rogue Lifting shoes did help a bit in my lifts!
I felt grounded with them on and stable.
4 of the 5 sets during squats felt really good!
1 set I think I was doing my breathing wrong again but fixed it on the following sets.

Also changed me using the treadmill to using the Elliptical Machine.
This is so I don't have to switch back to my running shoes just so I can use a treadmill for a few mins.
I actually thought it was fun for a change and the Rogue shoes did fine in them.
I may start switching off from elliptical to cycling PWO depending on my mood.

[Kilim]

Changes in Supplements:

CL Golden Finish replaced by a Custom Mix.
CL Green MAGnitude ONLY used on lifting days.
CL REDuction will be cycled off in a week or 2.

Added Supplements:

True Protein: Amylocel (WMS)
True Protein: Glutamine Peptide
True Protein: Taurine
True Protein: Custom Mix (10.5g PeptoPro/10.5g Instantized BCAA/9g L-Leucine per 30g Serving)
American Whey: Vanilla
Prolab: Creatine Mono

Planned Dosing:
True Protein: Amylocel (WMS) = Used with Pre-workout shake and as an Immediate Post-workout Shake. Amount varies as needed.
True Protein: Glutamine Peptide = 5g with Pre-workout shake and with Protein Shake 15mins after Immediate Post-workout Shake.
True Protein: Taurine = 5g with Pre-workout shake and with Protein Shake 15mins after Immediate Post-workout Shake.
True Protein: Custom Mix (10.5g PeptoPro/10.5g Instantized BCAA/9g L-Leucine per 30g Serving) = Definitely used with Immediate Post-workout Shake. May use with pre-workout shake.
American Whey: Vanilla = general Purpose Whey.
Prolab: Creatine Mono = 2.5g with Pre-breakfast Shake and 2.5g with Pre-bed Shake on Off-days ONLY.

New Equipment:

Omron HBF-306 Body Fat Analyzer = May start posting BF% from both the current Life Fitness Scale I have and this Omron for now on due to different readings they give.
Rogue Do-wins Weightlifting Shoes

[Kilim]

Day 22 - Week 4
8/18/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=1
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F18%2F2008


Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar*5*2
60*5
90*5
120*3
150*2
WS
180*5*5

OH Press:
WU
Bar*5*2
5*5
WS
70*5*5

Deadlift:
WU
135*5
165*3
195*2
WS
225*5

Pull-ups:
WU
BW*5
WS
BW*10*3

Cardio:

Elliptical Machine: 2.64 miles in 25min.

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
3 scoops Glycergrow chased with 1 scoop Greenmag + 1.5 scoop White Flood in 16oz water 30mins Pre-workout.
2 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.

Pre-workout Shake: (45g Carbs/45g Protein)

28g Custom Mix (PeptoPro/Insta BCAA/Leucine)
5g Taurine
5g Glutamine Peptide
27g Waxy Maize
1/2 cup Strawberries
1 cup Lactaid fat Free Milk

Immediate Post-workout Shake: (64g Carbs/27g Protein)

28g Custom Mix (PeptoPro/Insta BCAA/Leucine)
66g Waxy Maize

15 Mins Post-workout Shake: (1g Carbs/ 55g Protein)

5g Taurine
5g Glutamine Peptide
50g WPI

Notes:
Probably got 6-7 hours sleep last night so chose to take some WF today to boost me.
Lifted right about an hour after I woke up so had a Shake and went to the gym.
Started trying out the suggestions about the Pre/During/Post-workout nutrition and some info written by Justin Harris about Post-workout supplementation.
Also added some stuff that I heard may be helpful.

Workout felt GREAT!
Had energy throughout my workout.
Wish I didn't take the WF to see if the new stuff was helping me out and not just the WF but I guess I will find that out next session when I don't use WF.

Very excited when I finally managed to do 3*10 Pull-ups and felt that I had extra energy to do another set if I wanted to.
Now all my accessory exercises will have weights in them

Diet was great until I had to take my son for his party
Guess have to work harder this week as my diet yesterday was sucky as well.

PS:
I felt kinda weak on saturday when I was on a Low/Zero Carb diet.
Maybe I was doing it wrong and will see if I can do a good Low/Zero Carb day tomorrow.

[kickback]

I cant wait to see your progress pic after 1 or 2 months. more power to you! go pinoy!

[Jahn.]

Nice one on the pull-ups, impressive stuff.

That PM you were talking about would be cool.

[Kilim]

Day 23 - Week 4
8/19/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=2
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F19%2F2008


HIIT Cardio:

1.78 miles in 20 mins.

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
2 scoops Purple Wraath in 1 liter water.

Notes:
Decided to start doing HIIT Cardio again to get better progress.
Plan is to do HIIT Cardio ONLY on Tuesday and Thursday which are my Off-days.
Why? Because I am almost 1 month from when I started this program and I actually gained weight and Body Fat!
So I have to step it up a notch!

HIIT Cardio program was a copy from kelly Baggett's article called: Build Muscle & Lose fat Simultaneously?
HIIT Cardio goes like this:

4 min warm-up
12 reps of 20s Max Sprint then 40s jog
4 min cooldown

I enjoyed doing this before and going to add it now as I feel it will improve my progress.
besides, I really do enjoy doing it

Todays diet was great IMHO.
Got everything close to where I wanted it to be.

So in short this week.
Got some new supps.
Started doing HIIT Cardio again.
Working on my Carb Cycling Diet.

[Jahn.]

Good luck on the HIIT. It looks pretty good, I've done things similar to that in the past, and as long as you belt it out, you'll feel dead by the end of it.

[Kilim]

Day 24
8/20/08

You also may find my progress in MS Excel Spreadsheet format here: http://spreadsheets.google.com/pub?k...yFko0BXQ&gid=3
You may also find my detailed Diet Plan here: http://www.sparkpeople.com/mypage_tr...=8%2F20%2F2008

Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar*5*2
65*5
95*5
125*3
155*2
WS
185*5*5

Bench Press:
WU
Bar*5*2
55*5
85*5
115*3
WS
145*5*5

BB Row:
WU (Squats are done for WU)
Bar*5*2
85*5
115*3
WS
145*5*5

Dips:
WU
BW*5
WS
15*5*3

Cardio:

Elliptical Machine: 1.85 miles in 20mins

Workout Supps:

2 tablets AM REDuction 1st thing in the morning.
3 scoops GlycerGrow chased with Greenmag in 8oz water 30mins Pre-workout.
4 scoops Purple Wraath in 1 liter water, start sipping 15mins Pre-workout.

Pre-workout Shake: (43g Carbs/47g Protein)

30g Custom Mix (10.5g PeptoPro/10.5g Insta BCAA/9g L-Leucine)
5g Taurine
5g Glutamine Peptide
30g Waxy Maize
1 cup Lactaid fat Free Milk

Immediate Post-workout Shake: (64g Carbs/29g Protein)

30g Custom Mix (PeptoPro/Insta BCAA/Leucine)
66g Waxy Maize

15 Mins Post-workout Shake: (1g Carbs/ 55g Protein)

5g Taurine
5g Glutamine Peptide
50g WPI

Notes:
Had probably 6-7 hours sleep today.
I think more to 6 hours tops.

Workout was not as strong as it was last session but was still good.
Starting to get hard on Squats and Dips.
I have to take a second or 2 mid-rep on squats to get a breather before I continue or I get dizzy.
Also like to grunt when working out and was told to try and not to carried away with it today lol.

Dips was not as easy also but I was still using dumbbells and putting em in-between my legs.
Maybe its time to start using a dip-belt?

By the time I started doing my Cardio PWO I could start feeling hungry!
Cut my cardio time from a planned 25 mins to 20 mins.
I was ravenous and week by dinner time even though I ate a sandwich for lunch 3 hours prior!
Freaking inhaled my food and probably ate more than I was planning to eat for that meal.
But afterwards, I was feeling refreshed!

Weights are starting to get close to my PR's so maybe my body did need those extra calories to replenish itself?
And I did start HIIT Cardio yesterday too.

PS:
Ending my cycle of CL REDuction after today is over.

[pu12en12g]

Nice updates in here man !

[Kilim]

Day 24
8/21/08


Notes:
Woke up real late today (9am) and was not able to wake-up to my planned time of 7-7:30AM to do some morning HIIT Cardio.
Felt weird today so decided to not do any HIIT Cardio as planned.
I think my body is in need of recovery so I think its a good change of plan.
Body feels tight as if my skin is shrinking.

Also today is my 1st day of cycling OFF from CL REDuction.
WOW, I feel like I could just eat all day!
Tried to curb it as much as I can.
Ravenous hunger crept up on me around 6pm and I ended up eating my wifes serving of Rack of Lamb + 3 munchkins

[AMillane7]

got you up to 65 rep power

great log, keep up the heavy lifts bro! love your stack

[Kilim]

Nice updates in here man !

Thansk man.
Is it me or is it addicting to keep up with online logs and posting the forums lol

got you up to 65 rep power

great log, keep up the heavy lifts bro! love your stack

It sucks I can't edit the 1st post
But I made some changes to my stack.
I post the changes as it happens but its not easy to see soemtimes.