King Kong´s Training Log

[kingkong]

Hi, my name is Lutz. I am from germany. First i have to say i´m quite impressed with stronglifts.com because it´s the best no bull#"$%-site about weightlifting i found so far on the internet. I like to keep things simple, thats why i immediately dug stronglifts.com.
I started training in nov 2007 with a strength training routine similar to the stronglifts 5x5 also mostly compound exercises but with 3 sets per exercise. This is my 3rd week with the Stronglifts 5x5 Beginner Program.

Stats:
* 34y old
* 104kg bodyweight (229lbs) 3 months ago i was 110kg
* 1.84m (6'0.5")

Th 07/02/2008

Warm up
5min rowingmachine
crunches, cat/camels, birddogs, shoulder dislocations, leg swings, bridges
12x each

Squat
2x5x20kg
4x50kg
2x60kg
1x70kg
5x5x80kg

Bench Press
2x5x20kg
4x50kg
2x60kg
5x5x75kg

Barbell Row
2x5x20kg
5x40kg
3x50kg
5x5x65kg

Dips
6,5,4 with bodyweight plus 2 sets with 5 reps on the dipmashine assisted with 13kg

Turkish Get-ups
2x6x5kg

Cool down
25 min on the elliptical driver

[Mehdi]

Welcome Lutz. You've got strong stats to start with. Good luck with the program.

[kingkong]

Sat 09/02/2008

Warm up
5min rowingmachine
crunches, cat/camels, birddogs, shoulder dislocations, leg swings, bridges
12x each

Squat
2x5x20kg
3x50kg
1x70kg
5x5x82,5kg

Overhead Press
2x5x20kg
3x25kg
2x30kg
5x5x40kg

Deadlift
2x5x20kg
3x50kg
2x60kg
1x80kg
5x87,5kg

Chin-Ups
4,2,2 with bodyweight plus 2 sets with 5 reps on the dipmachine assisted with 21kg

Cool down
25 min on the elliptical driver

Workout was pretty intense today because i was helping my brother moving in his new house. I´m glad i made it to the gym even though i was quite bombed from carrying his stuff all day long.

[kingkong]

Mo 12/02/2008

Warm up
5min elliptical driver

Squat
6x20kg
4x50kg
2x60kg
1x70kg
5x5x85kg

Bench Press
2x5x20kg
3x50kg
1x60kg
3x5x77,5kg
4x77,5kg i don´t know what went wrong, maybe lack of focus
5x77,5kg

Barbell Row
6x20kg
5x40kg
2x50kg
2x50kg
5x5x67,5kg

Dips
6,4,2 with bodyweight plus 2 sets with 5 reps on the dipmashine assisted with 13kg
Cool down
20 min on the rowing machine
workout felt worse than last time. didn´t get enough quality sleep and clean food but bad workout is better than no workout

[kingkong]

Here´s yesterdays numbers. This morning the scale said my weight is 102,8kg. It´s the first time i´m under 103 since the last 5 years.

Wed 13/02/2008

Warm up
5min rowingmachine
crunches, cat/camels, birddogs, shoulder dislocations, leg swings, bridges
12x each

Squat
4x50kg
3x60kg
2x70kg
1x80kg
5x5x87,5kg

last two sets were heavy, had to take longer pauses (3-4min)

Overhead Press
2x5x20kg
3x30kg
2x35kg
5x5x42,5kg

Deadlift
2x5x20kg
3x50kg
1x80kg
5x90kg

Pull-Ups
3,2,2 with bodyweight plus 2 sets with 5 reps on the dipmachine assisted with 21kg

Cool down
25 min on the elliptical driver

[Mouse]

Good lifts there Lutz - keep up the great work !!

[Mehdi]

Stay away from the scale King Kong, better is to keep track of strength increases & body fat. Weight tends to fluctuate, so you can't rely on it.
Good job on the squats, body-weigtht squat happening soon.