My Road to Wellness
mehdi_blue
Posts: 13
Hello, brothers! After more than a year of training, I still consider myself a newbie, not 'cause I didn't gain anything but because I feel I still have a lot to learn in terms of technique and nutrition. Hence, I decided to create my own journal. I have been following Stronglifts 5x5 for the past 1-2 months.
Here are my current stats:
Day 1
Squat 110 lbs x 5 x 5
BB Press 60 lbs x 5 x 5
BB Row 60 lbs x 5 x 5
DB Bicep Curl 30 lbs x 3 x 10
DB Hammer Curl 25 lbs x 3 x 10
Day 2
Squat 110 lbs x 5 x 5
BB Deadlift 100 lbs x 1 x 5
BB Military Press 30 lbs x 5 x 5
Cable Rope Triceps Pushdown 80 lbs x 3 x 10
Butterfly 40 lbs x 3 x 10
That's basically my training. I train 4x a week alternating between days 1 and 2.
Here's my typical meal plan for the day: (evenly distributed throughout the day)
6 eggs
8 slices of wheat bread with peanut butter and jelly
6 cuts of chicken breast (Adobo cut)
6-8 cups of rice
vegetables
2-3 bananas
Since I'm still new, I don't like to take supplements. Papakiramdaman ko muna. I'm lactose-intolerant too.
Patulong naman mga bro. I need your suggestions. Do you think I need to lift more and eat more? Thank you.
Here are my current stats:
Day 1
Squat 110 lbs x 5 x 5
BB Press 60 lbs x 5 x 5
BB Row 60 lbs x 5 x 5
DB Bicep Curl 30 lbs x 3 x 10
DB Hammer Curl 25 lbs x 3 x 10
Day 2
Squat 110 lbs x 5 x 5
BB Deadlift 100 lbs x 1 x 5
BB Military Press 30 lbs x 5 x 5
Cable Rope Triceps Pushdown 80 lbs x 3 x 10
Butterfly 40 lbs x 3 x 10
That's basically my training. I train 4x a week alternating between days 1 and 2.
Here's my typical meal plan for the day: (evenly distributed throughout the day)
6 eggs
8 slices of wheat bread with peanut butter and jelly
6 cuts of chicken breast (Adobo cut)
6-8 cups of rice
vegetables
2-3 bananas
Since I'm still new, I don't like to take supplements. Papakiramdaman ko muna. I'm lactose-intolerant too.
Patulong naman mga bro. I need your suggestions. Do you think I need to lift more and eat more? Thank you.
Comments
Eto nga pala lunch ko kahapon. Rest day kaya nakapagluto. hehe I made it my avatar na rin.lol
My question is, is this enough for one meal?
Squat 110 lbs x 5 x 5
Deadlift 110 lbs x 1 x 5
Military Press 35 lbs x 5 x 5
Cable crossover 60 lbs x 3 x 10
Cable Triceps pushdown 80 lbs x 3 x 10
OK. Thank you for your suggestion, sir Vinch. I will add more isolations and freeweights.
Squat 110 x 5 x 5
BB Press 70 x 5 x 5
BB Row 70 x 5 x 5
DB Curl 30 x 3 x 10
DB Hammer Curl 25 x 3 x 10
But sir, my goal as of the moment is to bulk and gain some weight. What specific exercises can I add to 5x5? Thank you.
Kung may big 3 ang bodybuilding ( Squat, Deadlift, BenchPress),
May big 3 din ang body weight : which are Push ups, Pull ups, and Dips. Malaking tulong yan para ma reach ang goals mo, bulk man or cut.
Tapos wag ka mag stay sa 5x5, change routine maybe every 3 months?
Good luck bro!
haha. thanks. marami pang pics.lol yes, dami rin carbs like rice and bread. tpos sa gabi ice cream naman. hahaha
ok, bro. Thanks for your help.
DB Shoulder Press
25 x 2 x 12
30 x 2 x 8
DB Arnold Press
20 x 1 x 12
25 x 2 x 8
DB Front Raise
15 x 2 x 12
DB Lateral Raise
10 x 1 x 40
DB Twisting Standing Curl
20 x 1 x 12
25 x 1 x 12
DB Bicep Curl
30 x 3 x 10
Squat 110*5*5
BB Bench Press 80*5*5
BB Row 80*5*5
Cable Crossover (wt. each hand)
50*1*8
45*4*8
40*2*8
BB Decline Bench Press
10*1*12
15*1*12
50*1*12
Dumbbell Fly
15*2*12
30*1*12
BB Incline Press
40*1*12
60*1*8
60*1*10
Dumbbell Triceps Extension
10*1*12
15*1*12
Dumbbell Alternate Seated Bent Over Kickback
10*2*12
15*2*8
BB Squat 110*5*5
BB Deadlift 110*1*5
Military Press 40*5*5
DB Arnold Press
20*1*12
25*2*8
DB Seated Curl
25*2*10
DB Front Raise
15*2*12
DB Hammer Curl
30*3*10
Cable Cross Over
25*2*12
30*2*8