jlang Training Log

[jlang]

I have been doing the 5x5 program for a few weeks now and finally mustered up the energy to start a training log. I have drawn a lot of inspiration from all the other logs on this site and felt it was my duty to do my part and hopefully motivate someone else out there. I'll start with a little background info first and then proceed with the vitals (borrowed from a previous post in a different section)

Background information:
Last Summer, I saw a picture of myself on vacation with my kids and was disgusted with the way I looked and felt. I was 6' tall and weighed 238 lbs. I had a "lazy man's" physique with no chest/arms, big midsection with disgusting tub of fat around by waist, and legs that were normal looking in my opinion. I ate whatever I wanted and most of it was consumed via fast food chains. I did "0" exercise and spent most of my time wasting away while my arteries clogged. About that same time, a friend of mine went to a nutrionist and started following a regimented eating program consisting of smaller portions 5-6 times a day. There was a little science in there as well (balancing carbs with proteins, eating good fats etc). Anyway, I basically latched on to the "free" advice my friend was volunteering and low and behold, the weight started dropping off. The 1st few weeks saw 5-7 lbs go and then the loss stabilzed as my body adjusted to the shock. As time went on, I learned how to eat and cook right and what to buy at the market etc. I was happy with the weight reduction and my declining waist line 38-40 down to 34 currently but still felt like I needed something more. Exercise is what I was needing and I knew it all along but I told myself I wanted to drop down to a "safe weight" before I shocked my body again....So...

Fast forward:
Today, I weigh 198, 6' tall, 38 years old. medium frame, fat caliper reads 14.8% body fat. I have added regular cardio to my lifestyle for the past month and a half and continue eating well. I have been doing the 5x5 program for 3 weeks and started with just the olympic bar as suggested and adding 5 lbs per workout. I have not altered the program. I have had very little gym time in my life and felt comfortable just trying to master technique at first. I didn't test any max as I workout solely in my garage using a power tower, squat rack and 300lb olympic weight set and a spotter is not readily available. I have been doing push-ups for about a month now and have gone from doing 3-5 max to about 25 before failure. My pull ups are up from 0 to 3-4 w/o assistance. I do about 30 minutes cardio 2-3 times per week rotating between running and cycling at various speeds.

Current: just finished week 3 workout # 9. Only workout with 5x5 on MWF

Goals: Bench body weight and 1.5x squat & deadlift...12.5% body fat.

Will update week 4 on Monday.

[Love_Deadlifts]

Good luck to you man, seems like you're on the right path. You'll probably hit those goals before you know it. As far as trying 1RM... they're pretty much a waste of a workout unless it's just to meet some kind of goal (psychological bonus?). Anyway, keep on it.

[simonaotearoa]

Hi there

Thanks for your message. I have read your log and you are making great progress. Those are great results on the push ups and pull ups.

keep up the good work.

[jlang]

40 mins running / walking today. Tried doing sprints at the end but my legs are toast. Endurance needs work (heart can keep going, legs can't). I'm guessing my body is still adjusting to 75 squats per week. Not worried too much about this yet, I feel good- just gassed a bit. Last 2 nights I have gotten 8-10 hours sleep and feel like I need more. I have had two stellar days of high protein, low carb eating and look forward to a relaxing night watching the Academy Awards with the wife. Tomorrow, I start week 4 and will post stats then. Good luck to all this week, work hard, work out harder...

Jason

[nicklus]

Congrats on the success so far. I'm just wondering--did you lose your weight/body fat before starting stronglifts or has that been the weight and body fat you lost in only 3 weeks? I'm assuming you lost it before but just wanted to make sure. keep it up!

[jlang]

I'm just wondering--did you lose your weight/body fat before starting stronglifts or has that been the weight and body fat you lost in only 3 weeks?

No, I spent 6 months dropping weight and fat % using healthy nutrition only. I ate like a pig and consequently looked like one too. Those Saturday Morning Specials that came on when I was younger with the potato singing "you are what you eat kids" really hits home now. I guess I should have listened. I basically just dropped caloric intake to about 2000 per day and ate 6x (small healthy meals), drank alot of water and cut out fast food, sweets and calorie drinks.

I am now eating the same but adding more protein and lowering carbs except pre and post w/o. I haven't experimented with this yet but will report progress as it comes. I am afraid I am not getting enough protein with my w/o's.

[jlang]

Monday Feb 23 2009 W/O # 10

Squat: 5x5x95 lbs
BP: 5x5x95
Inverted Rows: 13,11,7
Push uPs: 28, 20, 14
Reverse Crunches: 12x3

Felt good today, the weight is still easy but I am sticking to the recommendations of the beginning program. The body weight exercises are going up slowly but kick my ass when its over. Eating well is almost to the point of ridiculous. My wife and kids won't go to the grocery store with me anymore because I refuse to stray from the outer perimeter of the store (fresh produce, fresh meats, seafood, dairy, health food section). My body is starting to change, I can feel it. Plan on adding stretching to my days off. Oh yeah, next w/o is with the 25lb plates- I finally get to play with some of the bigger boys! Thanks to all once again...

[jlang]

Wed. Feb 25 2009 W/O # 11

Squat: 5x5x100lbs
OHP: 5x5x100
Deadlift: 5x1x135
Chin-Ups: 5, 4, 4
Bridges: 3x45 secs.

1 mile on bike using HITT immediately after w/o.

Felt good today, squats and DL no proplems. OHP is about to stall, really struggled with form on last set, elbows going out like front squat. My belt and pants are loose and I am afraid i am not getting enough food. Weight loss, at this point, is not my main goal. Fat calipers come out next week.

[jlang]

Fri. Feb 27 2009 W/O #12

Squat: 5x5x105
Bench: 5x5x105
Inverted Rows: 14,11,9
Push ups: 25 reg, 16 chair, 16 wide, 12 close
Ball transfers: 10, reverse crunches: 2x12, standing leg raises 1x15

Fridays are mentally and physically draining for me for some reason. I suppose it is the end of the work week and the body is tired. I made it through all exercises without much problems. B/W exercises are still difficult. I can feel the weights getting heavier but I do not have any sort of gauge as to when the weights will be stalling (w/ exception of OHP). I never "maxed" out before starting but can imagine that adding 60lbs per month is going to catch up to me fast.

My body feels pretty good with the exception of this nagging knot in my lower shoulder blade area. At the end of the day, it is very annoying with a dull mild pain that remains constant until I sit down or stretch it out real good. Remarkably, after w/o's the pain is not present.

I am eating clean and still catch myself spitting crap into the garbage that I inadvertently stuck in my mouth (one of the kids cheetos or something). I haven't got the family on board with this lifestyle change yet, but I must walk before I can run so to speak.

My body is changing after a month and my spare tire is deflating a bit. I can look in the mirror from the side now and do not have the "road hump" that was between my chest and belly anymore. I think my chest is developing a crease or it may be left over man boob wrinkles. My arms and shoulders are toning up nicely. I have a fat caliper test in a week as well as a weigh-in in 2 weeks. I cannot mentally contend with the thought of weighing or measuring weekly, so I have decided to do it monthly along with pictures.

Thanks to all in this community, you guys and gals are at great source of inspiration, I really feed of this site (Thanks Mehdi). Month 2 starts Monday...can't wait.

[nicklus]

Good job. I've been feeling tired when it comes to the body weight exercises too. You'll notice on my log that I can't even do a pull up. Looks like you're doing much better than me. keep it up!

[jlang]

I just implemented the "grease the groove" routine in my garage. I have a power tower out there and make it a point to do 2 pull ups every trip out there. On the weekends, this adds up. I will continue doing 2 this week and up it to 3 next weekend. I did this with push ups a month ago and have gone from 4-5 to 25+. Keep trying, you will be surprised how fast the body adjusts and responds.

[Foxybass]

Hi mate

Keep it all going. You've made a great start and your log is a good read. We'll be keeping an eye on you!

Cheers

Dave

[jlang]

Thanks man, it means alot.

[Scottymouth]

Great log! Thanks for the kind words on my log as well, it means a lot to me to provide some inspiration to other guys. I got a lot of it from this community when I was starting out and paying it forward is so important. It is a good thing you got that nutrition info, because I wasn't getting anywhere at first...after I read Tom Venuto's book it all made sense. At least you got the majority of the fat out of the way. My last bit of mid section fat is slowly going away...we'll keep one another motivated. Great job so far, stay strong!

SM

[jlang]

03/02/2009 WO #13

Squat 5x5x105lbs
OHP 5x5x105lbs
Deadlift 5x1x135lbs
Pullups 4,4,4
Prone Bridges 3x45secs

Busy Monday, mind was not clear (oldest son will be the death of me) consequently felt small pull in my back doing deadlifts. Feared waking up this morning but to my surprise just a bit tender in lower back. I see a chiropractor a few times a month and he said my back was extremely tight today. Anyway, I am moving my Wednesday w/o back 1 day for the extra rest.