Avisinai's Training Log

[avisinai]

My personal stats: Male, age 30 yo, height 5' 9" , body-weight 172lbs, body fat 20%.

Goals: Body fat less than 15%. Get rid of love handles!!! Since my profession is pastry chef and baker, I want to concentrate mainly on increasing overall mobility and strength

Never did weightlifting before. Always scared of injuries and rumors. Finally stronglifts helped me to gather some courage and now, carefully approaching towards this program with lots of benefits and positive feedbacks and results already appearing. Following this program since last 2 months.

Last week I took a week off because my lower back was hurting, most probably my forms were not the best. Anyway, new start, fresh day.

As of today 11/1/2009.
My strength stats: squat - 95lbs, deadlift - 135lbs, bench press - 80lbs, overhead press - 75lbs, pull-ups - 0, chin-ups - 0, inverted rows - 3X5 BW.

I want to see myself going steady with this program. Listen more to my body and understand my pluses and minuses. Of course six packs would be great but I would not hurt myself to see that result without understanding the basics. I try to eat clean and healthy as possible. I would say 90% of time I eat good. I cook alot. I love cooking, especially with someone.
Soon I will post my pictures and hopefully some videos for reviews.

Thanks alot everybody and cheers,
Avishay

[avisinai]

Hi guys,
Went for a 10 laps swim today. I kinda like swimming so I would prefer doing it on my non SL5X5 days. I also noticed so lordosis on my back which might give me lower back ache. Especially while doing OHP, my technique was wrong too and I used to tilt my back alot to lift the weight above my head. Fixing it, lets see.

[avisinai]

11/3/09,
Squat - 100 lbs
OHP - 70 lbs
Deadlift - 135 lbs
Pullups - 0 - Still using resistance band, this time moved the band from bottom of the feet to knee. 5X3
Prone bridges - I used swiss ball, feels more challenging than regular ones.

11/05/09,
Squat - 105 lbs
Bench - 85 lbs
Inverted rows - 3X5
Inclined Push-ups - 3X10
Reverse crunches - 10 lbs
Had extra 20 mins to do cardio at low intensity.

[natew]

I like your signature man, made me laugh. Welcome and good luck in your training.

[avisinai]

11/8/09
Squat - 110 lbs
OHP - 72.5 lbs - very hard, tilting my lower back to push up the weight... Gonna keep the weight untill the tilting is gone. Must get my videos as soon as possible to anaylse with your guys.!!!
Deadlift - 155 lbs
Pullups - 0 or half - Still using resistance band on the knee.3X5
Prone bridges - I used swiss ball, feels more challenging than regular ones.

11/10/09
Squat - 115 lbs
Bench - 90 lbs
Inverted rows - 3X7 - resistance ball under the knee
Inclined Push-ups - 3X10
Reverse crunches - 10 lbs 3x12
30 mins to do cardio at medium intensity. used elliptical, liked it.

[avisinai]

First of all, I would like to thank you all for reading my log.


11/12/09
Squat - 120 lbs
OHP - 72.5 lbs - very hard, still tilting my lower back to push up the weight... Gonna keep the weight untill the tilting is gone.
Deadlift - 155 lbs
Pullups - 0 or half - Still using resistance band on the knee.5X3
Prone bridges - side planks, one leg lift plank and regular plank all for 1 min.
any suggestions on making this more challening?

finished with cardio 30 mins. maintained between 133-142 heart bpm

[avisinai]

11/15/09
Squat - 120 lbs - getting difficult , trying to stick on this weight until i get all the reps with better form and speed.
Bench - 95 lbs
Inverted rows - 3X7 - resistance ball under the knee
Inclined Push-ups - 3X12
Reverse crunches - 10 lbs 3x12 - still struggling on last set, leg tends to straigten on the top. will try to fix by stayin on same weight

[avisinai]

11/19/09
Squat - 125 lbs
Bench - 95 lbs
Inverted rows - 3X7 - resistance ball under the knee
Inclined Push-ups - 3X10
Reverse crunches - 10 lbs 3x12
30 mins to do cardio at medium intensity. used rowing machine, liked it.

11/22/09
Squat - 125 lbs
OHP - 72.5 lbs - getting better , added power clean too with it, more narrow grip and extended elbows towards outside helps!!!
Deadlift - 155 lbs
Pullups - 0 or half - Still using resistance band on the knee.3X5
Prone bridges - side planks, one leg raise for more than 90 secs
treadmill 30 mins, brisk walk