Sirraj Traing Log

[SIRRAJ214]

Male
31
5'5
170lbs
39in waist

Squat-110lbs
B.P- 80lbs
OHP- 80lbs
D.L-105

[SIRRAJ214]

Sorry no fat caliper yet.

This is actually my fourth week on the stronglift program. I started with just the 45lb bar. Even though it is not recommended I have been using the smith machine for squats. B.P and ohp. I will however stop using it for ohp, but I have to for squat and bench. I can only do 2-pull-ups and can hold the prone bridge for at least 40 sec. I used to w.o but never had a set schedule/routine. I enjoy seeing the progress Im making on the 5x5,( increasing of weights) it keeps me motivated to keep on working out. I have not stalled yet, but when I do, I hope, I still stay motivated! I want to lose body fat, and get to at least a 32in. waist line( like when I was 20!). I will b more specific when I get a fat caliper. I would like to see some b4 and after pics of others on the 5x5, but cant find them, any help would b appreciated! Thanks!

[SIRRAJ214]

Wed. 12/23/09

Squat 115lb. 5x5
B.P- 85lb. 5x5
inverted rows- 7,5,5
push-ups- 20,20,16

Inverted rows are a lot harder than I thought. I had to watch a couple of you tube videos to make sure I was doing it right. I had to put the bar a little higher, to make sure my chest touched the bar.
I realized last w.o that I mistakenly added 5 extra lbs to my o.h.p, so since my bench was so light I went ahead and added 5 extra lbs to it. Good w.o. I think im supposed to start adding weights to pushups and doing 3sets of 5 now. I'll prob start that next week.

[SIRRAJ214]

Sat. 12/26/09

Squat- 105lbs 5x5
OHP- 85lbs 5x5
Deadlift- 115lbs 5x1
Chin-ups- 3,2,2
Prone Bridge- 3x40 sec.

I did not w.o Fri. (Christmas) so I made up for it on Sat. I also had work out at home and was not able to get 120lbs above me to squat, so I lowered it to what I could get. I read up afterwards on how to squat when alone, and came across the steinborn lift. Im going to try everything I can,not to use the smith machine, until I can afford a power rack. Im also thinking about some bears after my w.o. And some burpies on my days off. I really have to get rid of the fat.

[SIRRAJ214]

Sun. Burpies 10x5

Mon. 12/28/09

Squat- 120lbs 5x5
B.P- 90lbs 5x5
Barbell Rows 65lbs 5x5
push-ups- 2.5 lbs 3x10
reverse crunch- 3x12
bears- 1set x 5

Well I figured it out, all I had to do was turn the bars that the barbell rests on around and raise it. Now im able to do all workouts without the smith machine. I have no way to do inverted rows now, so I switched to barbell rows. I tried burpies for the first time yesterday- wow, it felt like my heart was goin to beat straight through my chest! It did leave my calves a lil sore today too. I also tried bears for the first time today- only did one set . It was pretty tiring, so im going to increase it a little at a time.

[SIRRAJ214]

Wed. 12/30/09

Squat-125lbs 5x5
OHP- 90lbs 5x5
Deadlift- 120lbs 5x1
pull-ups- 3,2,2
Prone bridge- 3x40sec

Great Workout. Feeling good. Squats starting to get a little heavy. I need to start doing pullups all day long until I get better. Pressed for time, didnt do any bears. I'll get the routine perfect after the holidays are over.

[SIRRAJ214]

MON. 1/04/10

Squat-130lbs 5x5
OHP- 95lbs 5x5
Deadlift- 135lbs 5x1
Chin-ups- 4,3,2
Prone bridge- 3x30sec. moving weights from side to side

Missed New Years day. Felt like I was leaning forward a lot on squats. Im gonna repeat 130lb squats to make sure my form is good. Did not know I was supposed to raise D.L by 10lbs, I raised it 15lbs this w.o. Prob. goin to stall on ohp next w.o, this one was pretty hard.

[SIRRAJ214]

Wed 1/6/10

Squat- 135lbs 5x5
B.P- 105lbs 5x5
B.B Row- 70lbs 5x5
Pushups- 5lb 3x10
reverse crunch- 3x12


Sat 1/9/10

Squat- 140lbs 5x5
OHP- 100lbs 5,5,5,5,4
Deadlift- 145lbs 5x1
Pullups- 3,2,2
Prone bridges- 3x30sec moving one side to the other


Mon. 1/11/10

Squat- 145lbs- 5,5,4,4,4
B.P- 125lbs- 5x5
B.B Row- 75lbs- 5x5
Pushups- 7.5lbs 3x10
Reverse Crunch- 3x12

Wed. 1/13/10

Squat- 145lbs- 5x5
OHP- 100lbs- 5x5
Deadlift- 155- 5x5
Chin-ups- 4,3,2,2,2,2
Prone Bridge- 60sec. moving weights side to side, 30 sec- one leg up-ea. side,Side Bridge 30sec. ea. side

Sat. 1/16/10

Squat- 145lbs. 5x5- Repeated to make sure form was good.
B.P- 130lbs 5x5
D.B Row- 80lbs- 5x5
Push-ups- 10lbs 3x10

Mon. 1/18/10

Squat- 150lbs 5x5
OHP- 105lbs 5x5
Deadlift- 165lbs 5x1
Pull-ups- 3,2,2
Prone Bridge- one hand/leg up 20 sec. ea. side, 1leg up 30sec. ea. side, side bridge 30 sec ea. side

[SIRRAJ214]

Mon. 2/1/10

Been doing good on workouts, however, my upper inner thighs have been really hurtin during squats. I've decided to deload on squats, make sure my form is good and start doing more hip mobility and glute activation. This is also my third time trying ohp with 110lbs, I will deload next w.o.

squats- 135lbs 3x5
ohp- 110lbs -5,5,5,4,3
deadlifts 195lbs 5x1
chinups- 4,4,3

[SIRRAJ214]

UPDATE!!!!!!!
Mon.- 2/22/10

B.P- 165lbs 5x5
BBR- 110-5x5
pushups 40lbs in bookbag 3x5


WED-2/24/10

Squats- 170lbs 5x5- Yes im squatting my BW!!! First goal achieved
OHP- 110lbs 5x5
Deadlifts 220lbs 5x1
pullups 3,3,3

Fri- 3/5/10- I did not work out this week, mostly just mental, also unsure about my back, I think its just sore (im always checkin my form to make sure im doing my lifts correct) but I rather b safe. I never really had any back pains, but if I was doing something incorrectly I would prob know that pain from just soreness, RIGHT????? Idk? Well after looking at my progress just now I realized how far I've actually come. It makes me just wanna keep goin, come Mon. its on. Forget about this stupid week I took off, at least I ate healthy!