OFIRS TRAINNIG LOG

[OFIRS]

Hi every one
I started sl 5x5 a few weeks ago but stoped the trainning after a month.this is the right progrem for me, i don't need to spent too much time at the gym.
Now i'm starting all over from the biginning.
my stats are
age: 32
hight: 185 cm
weight: 96 kg with 25% body fat (too much burger king and pizza)

now i'm in week 2work out A
squats: 55kg
bench press: 62.5 kg
inverted rows: 12, 10,10 (bent lages)
push ups:25, 15, 8
reverse crunches:12x3

my firest goals for 22/04/09
lower body fat to 18%
squat :100kg
bench press: 110 kg my PB
dead lift: 100 kg
ohp: 60 kg

I hope that every thing will go as planed i will keep putting my stats every work out.I just need to start eating more i have a filling i'm not eating enough.

[rere]

Welcome.

Do you keep a log of what you eat on a day to day basis?

[OFIRS]

No i don't keep a log of what i eat. mybe i need to start one will make life easy for me

04/02/09
WEEK 2 WORK OUT B
squats: 57.5 kg
over head press: 32.5 kg
dead lift: 62.5 kg
pull ups: 8, 5, 4 what can i say i'm heavy
prone: 30x3

some pain in right knee when doing squats (an old proplem that won't go away ).

[OFIRS]

the end of week 2

new stats
bw: 97kg
body fat 24% (going down slowly but going down )

WORK OUT A
squats: 60kg
bench press: 65kg still easy doing fast raps for power
inverted rows: 12,10,9 (stright legs on the floor )
push ups: 30,12,9 (i don't have any strength left after the firest set)
reverse crunghes: 12, 10, 10 (using a 4kg dumbell)

started adding milk to my diet, i need to add 1 liter of milk daily but pepole told me that it's not healthy to consume dairy. does any one have any problem with drinking a lot of milk daily ?

[Jcraig]

I drink a gallon of milk (4 liters) a day. My side effects are increased muscle mass and strength. You are a strength trainee you need to eat up, a gallon of whole milk a day is the perfect start and easy to do.

[OFIRS]

thank's jcraig i'\ll keep drinking and see what happens.

monday week 3 work out b

squats: 65 kg
over head press: 35 kg
dead lift: 65 kg
chin ups: 5,5,5,4,3 (not tuching the bar )
prone:30x3

[OFIRS]

WEEK 3 WORK OUT A

SQUATS: 65KG (mon i did 62.5 kg)
BENCH PRESS: 67.5 KG
INVERTED ROWS: 12,10,10 DOING IT WITH STRIGHT LEGS I CAN ONLY TUCH THE BAR A FEW TIMES IN THE FIREST SET
PUSH UPS: 30,12,10

i added pull ups doing 5 in the biggining 5 after the bench and 4 in the end

[OFIRS]

WEEK 3 WORK OUT B

squats: 67.5kg
ohp: 37.5
deadlift: 67.5
chin ups: 4,5,4,4,3 not tuching the bar yey
prone :3x30

[OFIRS]

WEEK 4 WORKOT A

squats: 70kg
bench press: 70 kg
inverted rows 12,10,11 stright legs on the floor
push ups: 30,12,12 still can't do more then 12 on the second and third sets
reverse crunchs: 12,12,10 with a 4 kg dumbell

started adding 30 min walk on off days.

[OFIRS]

WEEK 4 WORKOUT B

squats 72.5 kg
ohp: 42.5 kg
deadlift: 72.5 kg
pull ups: 5,5,5,5,4
prone: 3x30

[OFIRS]

WEEK 4 WORKOUT A

squats: 75 kg
bench press: 72.5 kg
inverted rows: 15,12,10
push ups: 30,15,11

25min cross train

stats: 99kg 27% body fat (going the worng way)
hope that the walk and cross train will help burn the fat

[OFIRS]

WEEK 5 WORKOUT B

squat: 77.5 kg
ohp: 45 kg
deadlift: 80kg
chinups: 5,5,4

25 min cross train

[OFIRS]

WEEK 5 WORKOUT A

squats: 80 kg
bench press: 80 kg i forgut how much i benched last work out
inverted rows:13,12,9
push ups: 32,17,13

45 min walk on trademill

filling good

[OFIRS]

WEEK 5 WORKOUT B

SQUATS: 82.5 KG 5,5,5,5,4 I NOTICE THAT MY BODY MOVING FORWERD WHEN I SQUAT.
OHP: 47.5 KG
DL: DIDN'T DO THIS TIME
PULL UPS: 5,5,4,4,2
PRONE: 30X3

CROSSTRAIN 30MIN

STATS: 100KG 24.4 BODY FAT HOPE THAT THE EROBIC WILL KEEP HELPING LOWER MY BODY FAT

[OFIRS]

week 5 workout a

squats: 85kg
bench press: 82.5 kg
inverted rows: 15, 13, 10
push ups: 35, 17, 15
revers crunches: 12,12,12 with a 5 kg dummbell