23 Year Old Asian Vietnamese/Chinese Male Training Log

[LangknowStrong]

Hi,

I somehow stumbled upon this website, after searching for new workout plans. I've decided to do the Stronglifts 5 x 5 program. I've been going to the gym 5-days a week since the beginning of May, 2008. So far here are my results:

Before Working Out at the Gym:

Height: 5'4"
Weight: 194 lbs
Body Fat: 36 %
Fat Weight: 70 lbs
Lean Weight: 124 lbs

Measurements:

Shoulders: 47 "
Arm Flexed: Right = 14 , Left = 14
Waist: 39 " 1/4
Hips: 41.5 "
Thighs: Right = 23.5 , Left = 23

Resting HR = 80 beats per minute
Blood Pressure = 120 / 79

3 months of Working Out at the GYM ( 5-days a week, 2 hours a day, 1 hour cardio, 1 hour after work random weight lifting)

Height: 5'4"
Weight: 168 lbs
Body Fat: 24.3 %
Fat Weight: 40 lbs
Lean Weight: 123 lbs

Measurements:

Shoulders: 45.5"
Arm Flexed: Right = 14 , Left = 14
Waist: 37
Hips: 40
Thighs: Right = 20 , Left = 20.75

Resting HR = 62 beats per minute
Blood Pressure = 116 / 76

So, I've think that I've really improved since going to the gym, but now I want to get more muscle and lose the fat. Stronglifts 5x5 program seems to be a perfect match. My gym , also happens to have a power rack for doing squats.

Goals:
Weight: 168 lbs
Body Fat: 10 %
Fat Weight: 16.8 lbs
Lean Weight: 151.2 lbs

So I'm on my first week of the StrongLifts 5x5 and I think I made a major mistake.

In the excel sheet that I downloaded it says : Week 1: Squats 25 kg

So I've been Squating with 25 kg on each side of the barbell, when I think I should be squating in TOTAL kg of 25 .

PLease let me know, if I'm doing this wrong.

Here are pics of me right now.

I'm not sure, but I think my shoulder slouches to the front, and I might have a inflexible lower back. Check out the pictures. I'm gonna probably start doing these excercises, http://stronglifts.com/how-to-improve-y ... c-mobility,

I also will be doing the shoulder dislocations.





I think my overall posture can be improved, especially my shoulders , in the mean time, I'll try to upload videos of me doing the exercises, so I can get feedback on my technique.

[Striker]

Yeah, 25kg is 25kg total. Usually the bar alone is 20kg, so that should have been 2.5kg on each side. Starting off at a low weight is going to let you work on improving your technique. Although you'll find it easy, it's important to do it right rather than building bad habits.

Can't help you with your posture unfortunately.

And congratulations on your progress so far, good luck with your new program.

[Tresbien]

As previously mentioned, 25kg means 25kg total. If you can squat 50kg with good form, then by all means continue to increase. You are slouching forward a bit, but doing dynamic stretches pre-workout, and static stretches post workout and off-days will correct it in a few weeks. The 5x5 program will melt the fat away. Just don't give up, and don't miss a work out.

[LangknowStrong]

Squats : 40 lbs

I think I can do squats pretty well. I'm just working on my form right now. I'm not sure but when I hold the barbell, my hands are kind of at an angle, but my forearm is perpendicular to the floor.

Bench Press : 40 lbs

Bench press was pretty easy, especially when I squeezed my glutes. Squeezing your glutes when doing bench presses is AMAZING.

Barbell Row: 20 lbs

This was pretty hard, I'm still trying to get the technique correct, because I still think that I'm bending over too much to get the bar.

[LangknowStrong]

August 4, 2008 Work Out:

Squat: 5x5 : 60lbs

I think I'm actually doing more than 60lbs, because I put 30lbs on each side of the barbell, but then I forgot to actually include the barbell weight in the equation. I successfully did all the reps, I think with propr form.

Overhead Press: 5x5: 20 lbs + barbell weight?

This was a bit tough, because I think my technique is not quite right. After doing the overhead press, my shoulders are kind of sore, I'm not sure if this is normal, or maybe because I'm having bad technique.

Deadlift: 1x5: 100 lbs + barbell weight?

This was a bit tougher than last time, but the glutes really get worked in this excercise, feels great.

[Tresbien]

I assuming you are using an olympic style barbell, with the 2 inch plates. Then the bar would be anywhere between 35-45lbs. You always count the weight of the bar in the lift. So two 25s plus the 45lbs. bar equals 95 pounds of weight being lifted. The same thing applies if the bar you are using weighs only 10 pounds. 10+25+25=60.

Keep up the good work, and keep squatting.