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Aggressive 5x5 training routine!

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01-06-2014 , 04:49 PM

Amifor

stranger

Join Date: Jan 2014 Posts: 7

Hi guys,

I will add my training routine, food diary and my results regularly. I want to loose 8 kg.

My workout is:
Squats: 5x5
Benchpress: 5x5
Dead lift: 5x5
Clean and Press: 5x5

Last workout (1/3/2014):
Squats:
5x125kg, 5x130kg, 5x135kg, 5x135kg, 5x140kg
Benchpress:
5x112,5kg, 5x115kg, 5x117,5kg, 3x120kg, 2x122,5kg
Dead lift:
5x135kg, 5x140kg, 5x150kg, 5x160kg, 5x165kg
Clean and Press:
5x55kg, 5x60kg, 5x62,5kg, 5x65kg, 5x50kg

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01-07-2014 , 07:00 PM

Amifor

stranger

Join Date: Jan 2014 Posts: 7

Hey Guys,

this is my today´s food diary:

Full view: http://oi40.tinypic.com/2db9sv9.jpg

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01-07-2014 , 08:52 PM

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Looks like you've got a solid plan and decent lifts.

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01-07-2014 , 08:55 PM

txdome

Carpal \'Tunnel

Join Date: Mar 2007 Posts: 18,252

How you weigh?

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01-07-2014 , 08:59 PM

ano12345

banned

Join Date: Oct 2013 Posts: 13,741

I was looking at your diet and it seems if you substitute raw chicken breasts instead of fried chicken eggs for your first meal you can get another 12g of brotein and cut 6g of fat in the process. I know this is a lot of raw chicken breasts, but I think if you are going to get the most gains from an aggressive program you are going to need an aggressive diet to match.

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01-08-2014 , 05:16 AM

Amifor

stranger

Join Date: Jan 2014 Posts: 7

Quote:

Originally Posted by Quick_Ben

I do low carb and I think curently it is alright. I will see this Sunday what will happen

I will change my diet regularly.

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01-08-2014 , 05:17 AM

Amifor

stranger

Join Date: Jan 2014 Posts: 7

Quote:

Originally Posted by txdome

How you weigh?

I use digital kitchen scale.
My weight is 92 kg

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01-08-2014 , 10:43 AM

JohnnyRyall

old hand

Join Date: Apr 2008 Posts: 1,436

if im reading this right, your last training day was squat, bench, DL AND clean & press? Should probably be...

A-Day
Squat
Bench
Rows

B-Day
Squat
clean & press
deadlift

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01-08-2014 , 05:49 PM

Amifor

stranger

Join Date: Jan 2014 Posts: 7

My today food diary (8/1/2013):

Full view: http://oi44.tinypic.com/105pm2q.jpg

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01-08-2014 , 07:48 PM

#10

txdome

Carpal \'Tunnel

Join Date: Mar 2007 Posts: 18,252

Quote:

Originally Posted by JohnnyRyall

if im reading this right, your last training day was squat, bench, DL AND clean & press? Should probably be...

A-Day
Squat
Bench
Rows

B-Day
Squat
clean & press
deadlift

That A/B **** doesn't matter, just mix up the reps and weights in a smart way.

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01-08-2014 , 11:05 PM

#11

1968

veteran

Join Date: Nov 2006 Posts: 3,218

is your carb (50g) and fat (148g) mixed up?..

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01-09-2014 , 04:49 AM

#12

Amifor

stranger

Join Date: Jan 2014 Posts: 7

Nope, you can check my ingredients in IMG

I totally workout with this little amount of carbs.

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01-09-2014 , 07:24 AM

#13

1968

veteran

Join Date: Nov 2006 Posts: 3,218

you want to lose 8kg with 148g of fat per day? I'm no nutritionist but that seems mad. gl anyway.

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01-09-2014 , 07:32 AM

#14

chinz

Carpal \'Tunnel

Join Date: Jan 2009 Posts: 9,061

Quote:

Originally Posted by 1968

you want to lose 8kg with 148g of fat per day? I'm no nutritionist but that seems mad. gl anyway.

Why would that matter?

Low carb diets are pretty much always high in fat, as ~2000 calories from protein would be over 400g of protein.

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01-09-2014 , 10:30 AM

#15

saw7988

Carpal \'Tunnel

Join Date: Jul 2005 Posts: 11,463

Quote:

Originally Posted by 1968

you want to lose 8kg with 148g of fat per day? I'm no nutritionist but that seems mad. gl anyway.

Fat does not make you fat. Your weight is based mostly off total calories.

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01-09-2014 , 07:36 PM

#16

Amifor

stranger

Join Date: Jan 2014 Posts: 7

My today food diary (9/1/2013):

Full view: oi43.tinypic.com/kamj3b.jpg

Full view of today´s workout: This graph shows you how my maximum strenght go up.

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