Motivation overall is going down.. which is bad. Well, at least I am bound by this 6 month thing which ends in Apr/May 2015, thus I will keep going. May reduce to 3x a week.
Squats - 75kg
666
The only exercise that is continually progressing! This felt better this week (than last week), and feels like keep going up. The last few reps are always so scary but oh so satisfying when I straighten out.
Bench Press - 57.5kg
886
Wa kao keep getting stuck at here and cant hit the elusive '1 plate' 60kg. Will try again next week, if can't I will deload to 55.
Calf raise - 60kg
888
Up
Inclined Bench press - 45kg
885
Oops. Haha stay at this weight.
Inclined DB bench press - 20kg
865
Oops, I knew i felt weaker this week thus I used lighter DBs. Hope to do straight sets of 8 next week.
Sunday, 21 December 2014
Wednesday, 17 December 2014
Arms - Week 2
Bicep pullups 8,4
Narrow Bench Press 52.5
888
It was slightly a grind in the last few reps, but pushed through without spotter help. Woot.
Bicep curl ez bar - 15kg
887
?? Not sure why this regression occurred. It's ok, form form form most important.
skullcrushers - 15kg
888
stay
bicep curls db - 10kg
888
wasn't easy for some reason also.
Narrow Bench Press 52.5
888
It was slightly a grind in the last few reps, but pushed through without spotter help. Woot.
Bicep curl ez bar - 15kg
887
?? Not sure why this regression occurred. It's ok, form form form most important.
skullcrushers - 15kg
888
stay
bicep curls db - 10kg
888
wasn't easy for some reason also.
Chest - Week 2
Bench Press - 57.5
886 (last 2 with spotter)
Still cannot get the clean 8 reps for the last set. Will try at this weight again next week.
Squats - 72.5
666
I'm so close to failure I'm not sure how much more weight I can get. the last few reps always feel like such a grind and I'll be panting at the end.
Inclined Bench 42.5
888
Up
Calf - 57.5
888
This actually felt quite heavy. will try 60 next week
DB Bench press - 22.5
8 6 5
Too heavy! haha. will try again next week.
886 (last 2 with spotter)
Still cannot get the clean 8 reps for the last set. Will try at this weight again next week.
Squats - 72.5
666
I'm so close to failure I'm not sure how much more weight I can get. the last few reps always feel like such a grind and I'll be panting at the end.
Inclined Bench 42.5
888
Up
Calf - 57.5
888
This actually felt quite heavy. will try 60 next week
DB Bench press - 22.5
8 6 5
Too heavy! haha. will try again next week.
Friday, 12 December 2014
Shoulders - Week 1
Standing shoulder press 35kg
888
Man, was slightly struggling on last few reps. Will up the weight, but will surely struggle next week.
Side lateral raise 7.5kg
888
No way of going up yet
Seated DB press 17.5
886
damn.
Front DB raise 7.5kg
888
These feel easier than the side, but dont think will up
Shrugs - 20kg plates
888
How do I up the weight for this?
888
Man, was slightly struggling on last few reps. Will up the weight, but will surely struggle next week.
Side lateral raise 7.5kg
888
No way of going up yet
Seated DB press 17.5
886
damn.
Front DB raise 7.5kg
888
These feel easier than the side, but dont think will up
Shrugs - 20kg plates
888
How do I up the weight for this?
Back - Week 1
chinups - 8,4
Kinda rushed through the reps here, will try to control the movement so I get real gains instead of fake gains
Deadlifts - 77.5
666
Man, The last few reps of the 2nd and 3rd set were tough - had to take a few seconds break in between. Onward to 80!
Crunches - 70
Lat pull downs 45
888
Can go up I think.
One handed DB pull 15kg
888
I think I can go up to 17.5. Let's try.
Kinda rushed through the reps here, will try to control the movement so I get real gains instead of fake gains
Deadlifts - 77.5
666
Man, The last few reps of the 2nd and 3rd set were tough - had to take a few seconds break in between. Onward to 80!
Crunches - 70
Lat pull downs 45
888
Can go up I think.
One handed DB pull 15kg
888
I think I can go up to 17.5. Let's try.
Monday, 8 December 2014
Arms - Week 1
Underarm pullups - 8, 3
I decided to do 2 sets, and ended up doing about 8.5 and 3.5 haha. I don't like how the bar at mount faber is kinda slightly tilted to the sides, so it's not a very natural grip.
Narrow grip bench press - 50, 52.5, 52.5
888
I was worried that 52.5 would be a bit too heavy, as my normal bench press was only 55! But 50 felt easy, so I upped to 52.5. Will start from 52.5 next time, and if it feels easy I may up to 55.
ez bar bicep curls 15kg
888
decided to go lighter this week, and thought this was a good choice. The last few reps of the last set was quite a grind. don't think I can do 17.5 with perfect form, so i'll stick to 15kg till my arms get stronger so I can get maximum gains from a slow, controlled movement.
skullcrusher 15kg
888
I think I can go heavier on this, but aligning the weight with my bicep curls is more convenient so maybe I won't up this for a while and just focus on more perfect form.
DB bicep curls 10kg
888
As I'm doing them seated and against my thigh, this really isolates my biceps so I can't swing my body or use my back to help... which may explain the lower weight. I don't think I'm ready to increase the weight yet, though the first set seemed easy.
I decided to do 2 sets, and ended up doing about 8.5 and 3.5 haha. I don't like how the bar at mount faber is kinda slightly tilted to the sides, so it's not a very natural grip.
Narrow grip bench press - 50, 52.5, 52.5
888
I was worried that 52.5 would be a bit too heavy, as my normal bench press was only 55! But 50 felt easy, so I upped to 52.5. Will start from 52.5 next time, and if it feels easy I may up to 55.
ez bar bicep curls 15kg
888
decided to go lighter this week, and thought this was a good choice. The last few reps of the last set was quite a grind. don't think I can do 17.5 with perfect form, so i'll stick to 15kg till my arms get stronger so I can get maximum gains from a slow, controlled movement.
skullcrusher 15kg
888
I think I can go heavier on this, but aligning the weight with my bicep curls is more convenient so maybe I won't up this for a while and just focus on more perfect form.
DB bicep curls 10kg
888
As I'm doing them seated and against my thigh, this really isolates my biceps so I can't swing my body or use my back to help... which may explain the lower weight. I don't think I'm ready to increase the weight yet, though the first set seemed easy.
Sunday, 7 December 2014
Chest - Week 1
Going to reset the numbering everytime I deload so it won't go up to too high a number.
Bench Press - 55kg
888
Felt a little heavy but managed all sets without any help. Will probably need spotter for mental support next time.
Squats - 70kg
666
Struggled with the last few reps, but could be because I haven't squatted so heavy in a while. I decided to cut down on Squat reps because don't think going high reps helped much. Will up to 72.5
Inclined Bench - 42.5
886
Oh dear, failed cos my triceps didn't feel strong enough to push, and I didn't have a spotter, so I just stopped after 6. Will stay at this weight, and try to do it with a spotter on the last set next time.
Calf raise - 55kg
888
Inclined DB Bench - 20kg
888
Yay! the last rep was a real grind though. Will consider upping to 22.5 or just staying at this weight and slow down the movement to get maximum stretch/contraction on my chest
--
Using a new system of doing straight sets instead of progressively loading. let's see if this is better.
Bench Press - 55kg
888
Felt a little heavy but managed all sets without any help. Will probably need spotter for mental support next time.
Squats - 70kg
666
Struggled with the last few reps, but could be because I haven't squatted so heavy in a while. I decided to cut down on Squat reps because don't think going high reps helped much. Will up to 72.5
Inclined Bench - 42.5
886
Oh dear, failed cos my triceps didn't feel strong enough to push, and I didn't have a spotter, so I just stopped after 6. Will stay at this weight, and try to do it with a spotter on the last set next time.
Calf raise - 55kg
888
Inclined DB Bench - 20kg
888
Yay! the last rep was a real grind though. Will consider upping to 22.5 or just staying at this weight and slow down the movement to get maximum stretch/contraction on my chest
--
Using a new system of doing straight sets instead of progressively loading. let's see if this is better.
Wednesday, 3 December 2014
Back - Week 13
Chinups 7.5
oopsy. fell short of my usual 8 reps. Think I need to hang for shorter durations between reps.
Deadlifts 50kg
666
light and easy. Did each rep very slowly to get the full stretch
Crunches 70
Lat Pull down 39
888
I actually tweaked some strange shoulder muscle while doing this. Really strange muscle in the middle of nowhere not sure how to stretch it
One-handed DB pull 12.5kg
888
Tried to go slow and easy to really get full stretch. Love deload week.
---
I don't know if deload week will help me hit new PRs next week (probably not), but what it does is remove the stress/pressure of hitting my weights for a week, which is great! Now I can go back to hitting the weights hard next week.. for maybe another 8 weeks before I take a deload.
oopsy. fell short of my usual 8 reps. Think I need to hang for shorter durations between reps.
Deadlifts 50kg
666
light and easy. Did each rep very slowly to get the full stretch
Crunches 70
Lat Pull down 39
888
I actually tweaked some strange shoulder muscle while doing this. Really strange muscle in the middle of nowhere not sure how to stretch it
One-handed DB pull 12.5kg
888
Tried to go slow and easy to really get full stretch. Love deload week.
---
I don't know if deload week will help me hit new PRs next week (probably not), but what it does is remove the stress/pressure of hitting my weights for a week, which is great! Now I can go back to hitting the weights hard next week.. for maybe another 8 weeks before I take a deload.
Tuesday, 2 December 2014
Arms - Week 13
Undergrip pullups - 8.5
I'm not sure if I did 8 or 9... the top of my head probably cleared the bar though not my chin.
narrow grip bench press - 40 prog
888
bicep curl 10kg
skullcrusher 10kg
db curls 7.5kg
888 for alllll.
Really went slow and completely squeezed for each rep of each exercise. It felt really good though, a different kind of feeling versus when I'm going hard 100% to clear the reps on a heavier weight.
Did 10 mins of HIIT on the bike as usual. Hope to hit 55 by end of the week!
I'm not sure if I did 8 or 9... the top of my head probably cleared the bar though not my chin.
narrow grip bench press - 40 prog
888
bicep curl 10kg
skullcrusher 10kg
db curls 7.5kg
888 for alllll.
Really went slow and completely squeezed for each rep of each exercise. It felt really good though, a different kind of feeling versus when I'm going hard 100% to clear the reps on a heavier weight.
Did 10 mins of HIIT on the bike as usual. Hope to hit 55 by end of the week!
Sunday, 30 November 2014
Week 13 - Chest
Deload week! This workout was so light I didn't even feel pumped after the session lol.
Squats - 40 prog
888
wa I actually was breathing a little heavier after the 2nd and 3rd set. Looks like whatever weight I use, 8 rep sets will make me winded.
Bench Press - 40 prog
888
Lalala. was doing paused reps cos so easy.
Inclined bench press - 35 prog
888
Same as above. This felt a bit harder tho. Inclined bench seems to engage some of the lats too.
Calf raises - 40kg
888
Lazy to prog this.
DB bench press - 16kg
888
easy peasy
Bicycle - 10 min of HIIT.
Squats - 40 prog
888
wa I actually was breathing a little heavier after the 2nd and 3rd set. Looks like whatever weight I use, 8 rep sets will make me winded.
Bench Press - 40 prog
888
Lalala. was doing paused reps cos so easy.
Inclined bench press - 35 prog
888
Same as above. This felt a bit harder tho. Inclined bench seems to engage some of the lats too.
Calf raises - 40kg
888
Lazy to prog this.
DB bench press - 16kg
888
easy peasy
Bicycle - 10 min of HIIT.
Thursday, 27 November 2014
Week 12 - Shoulders
Standing shoulder press - 37.5 pyra
864
Flat out failed bleah. How to push through? Having so much trouble progressing with this exercise. Hope next week's deload helps me out.
Side DB lateral raise - 7.5
888
I don't think I can up the weight for this and the front raise anytime soon. Still doesn't feel easy, still feels like i'm using abit of neck/beck for this.
Seated DB press 17.5
887
A minor improvement from last week but still not a complete 3 sets. Will keep working on this.
Front DB raise - 7.5
888
Yup. stay.
Shrugs - 20kg each hand
888
Added a new exercise to work my traps, as wanted to get more bang for buck in my shoulder workouts. Didn't seem very tiring or strenous... maybe I"m not doing properly. hmm.
Bike cardio
Wow this is tiring. I started with a 1 minute warmup on resistance 5, then sprinted for 30s, rest for 30s, up the resist by 1 then repeat, capping at resistance 10. When I hit resistance 10 I had to drop back to 7 for my rest period, and take 1 min rest instead after a few cycles. Wow, the burn in this is great.
Will be doing cardio the whole of next week, hoping to burn off 1-2 more kg. Hope the tummy fat at least subsides !
864
Flat out failed bleah. How to push through? Having so much trouble progressing with this exercise. Hope next week's deload helps me out.
Side DB lateral raise - 7.5
888
I don't think I can up the weight for this and the front raise anytime soon. Still doesn't feel easy, still feels like i'm using abit of neck/beck for this.
Seated DB press 17.5
887
A minor improvement from last week but still not a complete 3 sets. Will keep working on this.
Front DB raise - 7.5
888
Yup. stay.
Shrugs - 20kg each hand
888
Added a new exercise to work my traps, as wanted to get more bang for buck in my shoulder workouts. Didn't seem very tiring or strenous... maybe I"m not doing properly. hmm.
Bike cardio
Wow this is tiring. I started with a 1 minute warmup on resistance 5, then sprinted for 30s, rest for 30s, up the resist by 1 then repeat, capping at resistance 10. When I hit resistance 10 I had to drop back to 7 for my rest period, and take 1 min rest instead after a few cycles. Wow, the burn in this is great.
Will be doing cardio the whole of next week, hoping to burn off 1-2 more kg. Hope the tummy fat at least subsides !
Week 12 - Back
Chinups - 8.5
I get this strange pain in my head.. it feels like a sprain in my neck but after a while I'll realise it's coming from inside my head. It's so annoying! Not sure why I'm getting it... Without it I think I can eke out 9.
Deadlifts - 77.5 prog
6 6 3
Failed hard on 82.5. Just couldn't muster the strength to complete the reps. Think once I stop and lose the rhythm, I can't continue. I'm looking forward to next week's deload as I think my form really crumbled as I went past 70kg. Need to work on not curving my back when i lift and having perfect form
Crunches 60
Lat pulls - 45
888
Wanted to fully engage my lats rather than do funny pulls with my whole body. Think this weight is fine. Next week is deload anyway. Will come back to 45 when i resume.
One handed DB row - 15kg
888
Managed to do all reps, but left hand still felt weak. It's my triceps, haven't fully recovered.
I've been rounding up this back/core day by doing some additional ab work, that looks something like 60s plank, 20 situps (slow), 20 side crunches (on each side)
I get this strange pain in my head.. it feels like a sprain in my neck but after a while I'll realise it's coming from inside my head. It's so annoying! Not sure why I'm getting it... Without it I think I can eke out 9.
Deadlifts - 77.5 prog
6 6 3
Failed hard on 82.5. Just couldn't muster the strength to complete the reps. Think once I stop and lose the rhythm, I can't continue. I'm looking forward to next week's deload as I think my form really crumbled as I went past 70kg. Need to work on not curving my back when i lift and having perfect form
Crunches 60
Lat pulls - 45
888
Wanted to fully engage my lats rather than do funny pulls with my whole body. Think this weight is fine. Next week is deload anyway. Will come back to 45 when i resume.
One handed DB row - 15kg
888
Managed to do all reps, but left hand still felt weak. It's my triceps, haven't fully recovered.
I've been rounding up this back/core day by doing some additional ab work, that looks something like 60s plank, 20 situps (slow), 20 side crunches (on each side)
Monday, 24 November 2014
Arms - Week 12
Bicep pullups - 8
Woo! new PR. I think if I realllllyyyy push I can do 9. But I only managed 8.5 this time haha. Shall try for 9 next time. Once I can do 9, I will do a second set. Once I can do 2 sets of 8 (first set I will do till failure), I will add a 3rd set.
Narrow grip bench press - 52.5, 55, 55
866
Got a very horrible spotter on my second set who basically assisted me on every rep -_- Gee . I really have to specify 'please don't help me unless I say help'
Bicep curls with ez bar - 17.5 17.5 15
868
Lol no strength to curl the bar up. I didn't want to cheat (e.g. flare elbows outwards) so really couldn't do more reps.
Skull crushers - 17.5 17.5 12.5
8 7 8
Dropped it by 5 because I wasn't really doing strict form (lowering weight fully) with the heavier weight. Think after my deload I will stay at 15 until I can do perfect form for 3 sets.
Seated DB bicep curl 12 12 10
856
meh
Woo! new PR. I think if I realllllyyyy push I can do 9. But I only managed 8.5 this time haha. Shall try for 9 next time. Once I can do 9, I will do a second set. Once I can do 2 sets of 8 (first set I will do till failure), I will add a 3rd set.
Narrow grip bench press - 52.5, 55, 55
866
Got a very horrible spotter on my second set who basically assisted me on every rep -_- Gee . I really have to specify 'please don't help me unless I say help'
Bicep curls with ez bar - 17.5 17.5 15
868
Lol no strength to curl the bar up. I didn't want to cheat (e.g. flare elbows outwards) so really couldn't do more reps.
Skull crushers - 17.5 17.5 12.5
8 7 8
Dropped it by 5 because I wasn't really doing strict form (lowering weight fully) with the heavier weight. Think after my deload I will stay at 15 until I can do perfect form for 3 sets.
Seated DB bicep curl 12 12 10
856
meh
Chest - Week 12
Squats 67.5 prog
886
Wow. This was super tough. I had this weird neck/back pain after the 2nd set, wanted to drop weight but decided to push through after some massaging and rubbing. In the end did something like 4-5 reps, then racked the weight , as my back couldn't really hold the weight up much longer. Think it's a stamina issue. Will start from 70kg next time. And maybe warmup with 45? We'll see.
Bench 57.5 pyra
876
The squats really made me spent, so didn't have much strength on this. I think I should deload and focus on a slow motion to really work the chest and develop strength. Now kinda just pushing with everything including arms. May try to deload to 55 straight, 57.5 straight, etc if i plateau for another session.
Inclined Bench 47.5 47.5 40
866
I may want to deload this weight too. No point increasing weight that I can't lift for 8 reps.
Calf raises 45kg (at safra, with 12 kg base) prog
888
Not sure if this is heavier than toapayoh or what. Not sure what the base weight at toapayoh is...
DB bench 20kg
887
This felt quite good until the last rep lol. I was trying to go for 10 reps. I think the rest after the back to back chest exercises allowed me to at least perform this exercise well.
886
Wow. This was super tough. I had this weird neck/back pain after the 2nd set, wanted to drop weight but decided to push through after some massaging and rubbing. In the end did something like 4-5 reps, then racked the weight , as my back couldn't really hold the weight up much longer. Think it's a stamina issue. Will start from 70kg next time. And maybe warmup with 45? We'll see.
Bench 57.5 pyra
876
The squats really made me spent, so didn't have much strength on this. I think I should deload and focus on a slow motion to really work the chest and develop strength. Now kinda just pushing with everything including arms. May try to deload to 55 straight, 57.5 straight, etc if i plateau for another session.
Inclined Bench 47.5 47.5 40
866
I may want to deload this weight too. No point increasing weight that I can't lift for 8 reps.
Calf raises 45kg (at safra, with 12 kg base) prog
888
Not sure if this is heavier than toapayoh or what. Not sure what the base weight at toapayoh is...
DB bench 20kg
887
This felt quite good until the last rep lol. I was trying to go for 10 reps. I think the rest after the back to back chest exercises allowed me to at least perform this exercise well.
Friday, 21 November 2014
Shoulders - Week 11
Standing shoulder press 37.5 pyra
877
Totally stalling on this. Contemplating doing a 5kg deload just to focus on slow upward and downward motion and really hit those muscles. I think I'll do that. 35kg straight sets, and build up to 40kg.
Side lateral raise 7.5kg
888
tried 10kg which was too heavy. This weight is just nice to get a controlled motion both up and down.
Seated db press 17.5kg
886
Meh. Couldn't push it up on the last 2 reps
Front DB raise 7.5kg
888
same as the side raise, this is the weight that is just nice to get a controlled motion. Will stay at this weight.
877
Totally stalling on this. Contemplating doing a 5kg deload just to focus on slow upward and downward motion and really hit those muscles. I think I'll do that. 35kg straight sets, and build up to 40kg.
Side lateral raise 7.5kg
888
tried 10kg which was too heavy. This weight is just nice to get a controlled motion both up and down.
Seated db press 17.5kg
886
Meh. Couldn't push it up on the last 2 reps
Front DB raise 7.5kg
888
same as the side raise, this is the weight that is just nice to get a controlled motion. Will stay at this weight.
Thursday, 20 November 2014
Back - Week 11
chinups - 8!
woo! ippt silver. haha. This felt good today. Was going slow and steady, not dropping quickly on the negatives (downward motion). Once I can do 9, I will stop at 8 and do multiple sets.
Deadlifts - 75 prog
666!
Woo!! Felt good to lift 80kg. The last rep of the last set took a while though, had to take a breath and alternate my grip, but otherwise was a clean lift. I have to focus on maintaining perfect form over increasing weight - this is one exercise which you cannot cheat or you'll hurt yourself.
Crunches - 70
Lat pull downs - 50 50 45
8 6 6
I think the more chinups I do, the worse this exercise gets. But it's ok, I have to just give it my all and pull till failure.
Bent over db row - 15 kg
886
I did all reps except for the last 2 on my left arm - my arm had no more strength to lift the weight! lol. not my back/lats.
--
Overall a good workout. Felt good, hitting new PRs. I feel like adding shrugs, not sure to back day or shoulder day..
woo! ippt silver. haha. This felt good today. Was going slow and steady, not dropping quickly on the negatives (downward motion). Once I can do 9, I will stop at 8 and do multiple sets.
Deadlifts - 75 prog
666!
Woo!! Felt good to lift 80kg. The last rep of the last set took a while though, had to take a breath and alternate my grip, but otherwise was a clean lift. I have to focus on maintaining perfect form over increasing weight - this is one exercise which you cannot cheat or you'll hurt yourself.
Crunches - 70
Lat pull downs - 50 50 45
8 6 6
I think the more chinups I do, the worse this exercise gets. But it's ok, I have to just give it my all and pull till failure.
Bent over db row - 15 kg
886
I did all reps except for the last 2 on my left arm - my arm had no more strength to lift the weight! lol. not my back/lats.
--
Overall a good workout. Felt good, hitting new PRs. I feel like adding shrugs, not sure to back day or shoulder day..
Arms - Week 11
An extremely rushed session as I was short on time. Boo
Bicep chinups - 7
I think I can do more, if I had better grip.
Narrow grip bench press - 50 prog
888
The last 2 sets were a bit of a struggle, but I pushed it through. Pretty sure I'll fail with one more increase in weight, but I'll just up this anyway next week
Bicep curl with ez bar - 17.5 17.5 15
888
Still can't do straight sets of 17.5 for this exercise, but my form is improving. Soon I will be able to do it!
skullcrusher - 10kg db one handed
the bench and bar was taken, so I used a dumbbell for this. think i did 8 reps of 10kg.
bicep curl with db
12.5/10
I can't remember really. Think I used a light weight and did the curl from my leg kind, instead of normal hammer curl
Bicep chinups - 7
I think I can do more, if I had better grip.
Narrow grip bench press - 50 prog
888
The last 2 sets were a bit of a struggle, but I pushed it through. Pretty sure I'll fail with one more increase in weight, but I'll just up this anyway next week
Bicep curl with ez bar - 17.5 17.5 15
888
Still can't do straight sets of 17.5 for this exercise, but my form is improving. Soon I will be able to do it!
skullcrusher - 10kg db one handed
the bench and bar was taken, so I used a dumbbell for this. think i did 8 reps of 10kg.
bicep curl with db
12.5/10
I can't remember really. Think I used a light weight and did the curl from my leg kind, instead of normal hammer curl
Sunday, 16 November 2014
Chest - Week 11
Squats - 65 prog
888
wow i almost died lol. almost neck sprained in the last set. But ok, it feels like a good full body workout. And always panting at the end.
Bench Press - 57.5 prog
885
I am nowhere close to being able to bench 62.5. The last set I think I did 4 only and had one assisted by my spotter. May do flat 60s next time. See how it feels.
Inclined Bench - 47.5 47.5 45
864
The bench press killed me so I couldn't do this properly. Shall stay at 47.5
Calf raises - 52.5 55
88
Cut this exercise halfway as the inclined bench freed up and I had to rush over before someone else stole it.
DB bench - 20 20 18
8 4 5
Wow haha i was at 22.5 last week. Damn. Will start at 20 again next week.
--
Didn't feel as strong this session.. but have to remind myself that it's not about how heavy I lift, but that I push to failure for each exercise. I'm not a powerlifter, I'm going for reps, going for perfect form, going for GAINS. Don't care about lifting heavier and heavier, that is just a byproduct of growing stronger. But have to maintain strict form!
888
wow i almost died lol. almost neck sprained in the last set. But ok, it feels like a good full body workout. And always panting at the end.
Bench Press - 57.5 prog
885
I am nowhere close to being able to bench 62.5. The last set I think I did 4 only and had one assisted by my spotter. May do flat 60s next time. See how it feels.
Inclined Bench - 47.5 47.5 45
864
The bench press killed me so I couldn't do this properly. Shall stay at 47.5
Calf raises - 52.5 55
88
Cut this exercise halfway as the inclined bench freed up and I had to rush over before someone else stole it.
DB bench - 20 20 18
8 4 5
Wow haha i was at 22.5 last week. Damn. Will start at 20 again next week.
--
Didn't feel as strong this session.. but have to remind myself that it's not about how heavy I lift, but that I push to failure for each exercise. I'm not a powerlifter, I'm going for reps, going for perfect form, going for GAINS. Don't care about lifting heavier and heavier, that is just a byproduct of growing stronger. But have to maintain strict form!
Thursday, 13 November 2014
Shoulders - Week 10
This was some what of a chapalang session because I brought the gf along with my complimentary gym pass which I got when I signed up for Energyone membership.
-
Standing Shoulder Press 40kg straight
8 6 5
Grr must bust this 40kg barrier. So difficult...
Side DB lateral raise - 10kg
888
Shouldn't increase this, as I'm still swinging a lot. I don't really like these side/front raises, need to figure out a new way to work shoulders.
*ok upon googling, this seems like a necessary exercise. Need to do with proper form though.
Seated DB shoulder press - 20, 18, 16kg
666
This was so bad. But yea.
Front DB raise - 8kg
888
Same comment as above.
-
Standing Shoulder Press 40kg straight
8 6 5
Grr must bust this 40kg barrier. So difficult...
Side DB lateral raise - 10kg
888
Shouldn't increase this, as I'm still swinging a lot. I don't really like these side/front raises, need to figure out a new way to work shoulders.
*ok upon googling, this seems like a necessary exercise. Need to do with proper form though.
Seated DB shoulder press - 20, 18, 16kg
666
This was so bad. But yea.
Front DB raise - 8kg
888
Same comment as above.
Back - Week 10
Yea decided 'Fitness Log' was redundant in the title since this whole blog is a fitness log.
Chinups- 6
Tried to do 7 but couldn't go up. Think maybe next session can hit 7. We'll see.
Deadlifts - 72.5
666 prog
Wow, it's a tonne easier with mixed grip. Think have quite some way to go. Though DLs' plateaus come pretty suddenly
Crunches 80
?? Wow . I didn't feel the same burn I normally feel at 70, so I did 10 more. I think I could have done more.
Lat Pull downs - 54 54 50
6 4 6
I think I'll take this down to 50kg for all, and do 8 reps. I think the chinups at the start tire me out just a little bit so I can't do this exercise well.
Bent over DB rows - 15kg
888
I did all sets for these, but I think I'll stay at 15/16kg and really focus on strict form. I like how it hits my lats area
Planks - 60s
I did some rows thing at mount faber gym but kinda anyhow do one. Horizontal rows.
Chinups- 6
Tried to do 7 but couldn't go up. Think maybe next session can hit 7. We'll see.
Deadlifts - 72.5
666 prog
Wow, it's a tonne easier with mixed grip. Think have quite some way to go. Though DLs' plateaus come pretty suddenly
Crunches 80
?? Wow . I didn't feel the same burn I normally feel at 70, so I did 10 more. I think I could have done more.
Lat Pull downs - 54 54 50
6 4 6
I think I'll take this down to 50kg for all, and do 8 reps. I think the chinups at the start tire me out just a little bit so I can't do this exercise well.
Bent over DB rows - 15kg
888
I did all sets for these, but I think I'll stay at 15/16kg and really focus on strict form. I like how it hits my lats area
Planks - 60s
I did some rows thing at mount faber gym but kinda anyhow do one. Horizontal rows.
Arms - Week 10
Bicep pullups - 6
I don't know why this feels easier than a normal pullup but yet I do the same number lol.
NArrow grip bench press - 50, 52.5 52.5
867
This is hard.
Bicep curl ez bar - 17.5 17.5 15
878
Think will do the same thing again. Must squeeze and isolate those biceps!
Skullcrusher 17.5 17.5 15
888
Stay at this weight. 17.5 feels like a tonne of bricks whenever I do this exercise.
Hammer curls 14 14 12
888
I may switch this out for proper seated bicep curls to fully isolate the biceps.Need to stimulate dem growth!
I don't know why this feels easier than a normal pullup but yet I do the same number lol.
NArrow grip bench press - 50, 52.5 52.5
867
This is hard.
Bicep curl ez bar - 17.5 17.5 15
878
Think will do the same thing again. Must squeeze and isolate those biceps!
Skullcrusher 17.5 17.5 15
888
Stay at this weight. 17.5 feels like a tonne of bricks whenever I do this exercise.
Hammer curls 14 14 12
888
I may switch this out for proper seated bicep curls to fully isolate the biceps.Need to stimulate dem growth!
Sunday, 9 November 2014
Fitness Log - Chest - Week 10
Squats - 62.5kg (prog)
888
Oooh. Love this exercise now. The feeling of engaging your glutes and calves and basically everything in the last few reps is awesome.
Bench Press - 55 kg (prog)
888
Wow was quite surprised with this, considering how I failed on 57.5 last week. Like suddenly can do 60? lolol. And I wasn't even at failure in the last rep.
Inclined Bench - 45 prog
887
Another surprise. Thought I may fail at 47.5, a new weight, but I actually did it with some effort. Only failed at the 50kg mark. Can go up next session :)
Calf raises - 50 prog
888
Was a bit impatient so added 5kg to my previous weight, and still managed ok.
Inclined DB bench - 20 22.5 22.5
886
Quite tough to lift the 22.5 DBs and get into position, but managed the 1st set of 22.5 quite comfortably. Failed on 2nd set but that's ok
--
Wow, was really quite surprised with how today's workout turned out! I had only about 5-6 hours of sleep the previous night, so I was feeling super lethargic and tired omw to the gym, and was expecting my strength to be lower. Conversely, it actually improved!
Have to remember to keep up the grind, maintain discipline, and trust that results will follow. Gogogo!
888
Oooh. Love this exercise now. The feeling of engaging your glutes and calves and basically everything in the last few reps is awesome.
Bench Press - 55 kg (prog)
888
Wow was quite surprised with this, considering how I failed on 57.5 last week. Like suddenly can do 60? lolol. And I wasn't even at failure in the last rep.
Inclined Bench - 45 prog
887
Another surprise. Thought I may fail at 47.5, a new weight, but I actually did it with some effort. Only failed at the 50kg mark. Can go up next session :)
Calf raises - 50 prog
888
Was a bit impatient so added 5kg to my previous weight, and still managed ok.
Inclined DB bench - 20 22.5 22.5
886
Quite tough to lift the 22.5 DBs and get into position, but managed the 1st set of 22.5 quite comfortably. Failed on 2nd set but that's ok
--
Wow, was really quite surprised with how today's workout turned out! I had only about 5-6 hours of sleep the previous night, so I was feeling super lethargic and tired omw to the gym, and was expecting my strength to be lower. Conversely, it actually improved!
Have to remember to keep up the grind, maintain discipline, and trust that results will follow. Gogogo!
Friday, 7 November 2014
Fitness Log - Shoulders - Week 9
Standing shoulder press - 37.5, 40, 40
885
I find it rather hard to push through this at failure-range , like I cannot muster up more strength to just push through, it's either can or cannot. Think will try starting at 40 next time for straight sets, or prog if it feels good.
Side lateral raise - 7.5kg
888
I find this easier when I do 2 dumbbells at once... i think the range of motion is slightly different. The one DB range of motion seems to spoil my rotator cuff so I think I will do the 2 db range of motion.
up to 10kg next.
seated DB shoulder press - 20kg 17.5 17.5
576
??? No idea why this was so bad this week. Think after pushinh to failure in the first exercise, everything else is affected. Will try at 17.5/18kg next time to do straight sets of 8 reps.
Front DB raise - 10kg
8
I only did one set and really couldn't. Like it just didn't feel right. I need to figure out other shoulder exercises or maybe work something else on shoulders day.. maybe I should throw in some leg work. My shoulders can't really handle the volume yet.
885
I find it rather hard to push through this at failure-range , like I cannot muster up more strength to just push through, it's either can or cannot. Think will try starting at 40 next time for straight sets, or prog if it feels good.
Side lateral raise - 7.5kg
888
I find this easier when I do 2 dumbbells at once... i think the range of motion is slightly different. The one DB range of motion seems to spoil my rotator cuff so I think I will do the 2 db range of motion.
up to 10kg next.
seated DB shoulder press - 20kg 17.5 17.5
576
??? No idea why this was so bad this week. Think after pushinh to failure in the first exercise, everything else is affected. Will try at 17.5/18kg next time to do straight sets of 8 reps.
Front DB raise - 10kg
8
I only did one set and really couldn't. Like it just didn't feel right. I need to figure out other shoulder exercises or maybe work something else on shoulders day.. maybe I should throw in some leg work. My shoulders can't really handle the volume yet.
Fitness Log - Back - Week 9
My back routine seems to be in a state of constant flux .. I'm not too fussed because it's the least visible body part to me haha. Can't see the results.
Chinups - 6.5
i did 6 standard one, 7 with a bit of kick so Ill count it as 6.5 Going to prioritize chinups in my workout as I think they're the best compound lift for back. Hope to eventually hit 8 reps, then I'll start adding more sets.
Deadlifts - 70 prog
666
Beginning to experiment with a mixed grip, which makes for easier gripping and allows me to focus more on my back and form. Don't think my form is perfect though. I like doing DL at toapayoh safra cos I can slam the weights down and no one cares, as the weights are isolated in the corner and the floor is well cushioned.
Crunches - 60
My core was quite weak at this point, so stopped at 60
Lat pull down - 54.5 , 50
8 , 7 , down weight, 5
Don't know why I was so tired for this exercise. Will try at 54 kg again next time.
Bent over DB rows - 16kg
855
wow these were hard, but it's because my arms ran out of strength to pull the weight up.
Bent over barbell row - 10kg , 12.5kg
88
Did 2 sets of this because my back felt quite beaten up already haha. I realise my back workout suddenly became super long?? lol. May have to skip some exercises if I go in the morning otherwise I'll reach work at like never
suspended leg raises - 15 15
Rawr. I wonder if I need more ab work. Maybe shoudl do those inclined crunches, don't find this exercise v helpful.
Chinups - 6.5
i did 6 standard one, 7 with a bit of kick so Ill count it as 6.5 Going to prioritize chinups in my workout as I think they're the best compound lift for back. Hope to eventually hit 8 reps, then I'll start adding more sets.
Deadlifts - 70 prog
666
Beginning to experiment with a mixed grip, which makes for easier gripping and allows me to focus more on my back and form. Don't think my form is perfect though. I like doing DL at toapayoh safra cos I can slam the weights down and no one cares, as the weights are isolated in the corner and the floor is well cushioned.
Crunches - 60
My core was quite weak at this point, so stopped at 60
Lat pull down - 54.5 , 50
8 , 7 , down weight, 5
Don't know why I was so tired for this exercise. Will try at 54 kg again next time.
Bent over DB rows - 16kg
855
wow these were hard, but it's because my arms ran out of strength to pull the weight up.
Bent over barbell row - 10kg , 12.5kg
88
Did 2 sets of this because my back felt quite beaten up already haha. I realise my back workout suddenly became super long?? lol. May have to skip some exercises if I go in the morning otherwise I'll reach work at like never
suspended leg raises - 15 15
Rawr. I wonder if I need more ab work. Maybe shoudl do those inclined crunches, don't find this exercise v helpful.
Monday, 3 November 2014
Fitness Log - Arms - Week 9
Bicep Pull Up 5
I didn't use the assisted machine this time, so this was full on pullups, I went for a 1 second up - 2 second down rule, to get maximum benefits from this exercise. I hope to be able to do plenty of pullups soon! I think pullups are better than deadlifts, so instead of sacrificing pullups for deadlifts, I'll sacrifice deadlifts for pullups. Will write more about this on back day.
Narrow grip bench - 47.5kg
888 (prog)
Kinda like this exercise because a lot of stabilising is required due to the narrow grip, so more muscles are engaged. Did this with some effort, but no problems! Up up up.
Bicep curl - 17.5 straight
8 8 8
This was no where close to being easy, so will continue doing this weight.
Skullcrusher - 17.5 straight
8 8 8
I stayed on 17.5 straight because it felt so heavy! siao. Dying on every set. Will stay on this weight and focus on strict form.
Hammer curls - 15 15 12.5
8 8 8
Don't think my form is great for this, my elbow always flares out. Seems rather unnatural if they don't. I think I'll try to do both arms at once, and hope it isolates my biceps better.
--
A few weeks ago I was considering removing arms day because I didn't feel the exercises were useful. With this current set of exercises, I think it's actually quite ok as they're not super isolation per se. Will keep it up!
I didn't use the assisted machine this time, so this was full on pullups, I went for a 1 second up - 2 second down rule, to get maximum benefits from this exercise. I hope to be able to do plenty of pullups soon! I think pullups are better than deadlifts, so instead of sacrificing pullups for deadlifts, I'll sacrifice deadlifts for pullups. Will write more about this on back day.
Narrow grip bench - 47.5kg
888 (prog)
Kinda like this exercise because a lot of stabilising is required due to the narrow grip, so more muscles are engaged. Did this with some effort, but no problems! Up up up.
Bicep curl - 17.5 straight
8 8 8
This was no where close to being easy, so will continue doing this weight.
Skullcrusher - 17.5 straight
8 8 8
I stayed on 17.5 straight because it felt so heavy! siao. Dying on every set. Will stay on this weight and focus on strict form.
Hammer curls - 15 15 12.5
8 8 8
Don't think my form is great for this, my elbow always flares out. Seems rather unnatural if they don't. I think I'll try to do both arms at once, and hope it isolates my biceps better.
--
A few weeks ago I was considering removing arms day because I didn't feel the exercises were useful. With this current set of exercises, I think it's actually quite ok as they're not super isolation per se. Will keep it up!
Sunday, 2 November 2014
Fitness Log - Chest - Week 9
Today marks the start
of Phase 2! In Phase 1 (first 8 weeks) I was doing 6 rep sets, pushing heavy.
In Phase 2, I am going for 8 rep sets. Same principle – if I complete all 8
reps, I will go up one weight for the next set. At the same time, I’m cutting
my weight down as I gained a bit too quickly and it was mainly fat. I’m aiming
to cut till abs show, which may be below my starting weight at the start of
Phase 1 -_- bleah. Have to make a very planned, careful weight gain diet plan
when I start to bulk again.
Squats – 60kg
8 8 8 (prog)
Holy crap, this is tough. I was so breathless after each set. My legs feel quite fine, I have the energy to push through from my quads, but it’s the cardio I’m getting from this that’s knocking me senseless. So intense! Have to get used to this super shack feeling lol. Damn 8 rep sets. Up to 62.5 next!
Bench Press – 52.5kg
886 (prog)
Needed some spotter help in the 57.5kg set. Will up to 55, 57.5, 57.5 (or maybe even 55 prog if it feels right) next.
Inclined Bench Press – 42.5, 45, 45
878
I felt super tired after the previous exercise, and was struggling abit with warmup sets. I braced myself, but didn’t get a spotter on 2nd set so I didn’t dare to finish the last rep. I got a spotter on the last set, and completed it without any help. Damn, spotters are important both for physical and MENTAL support. Think can do 45 prog next time, and listen to my body as I did today when I stayed at 45.
8 8 8 (prog)
Holy crap, this is tough. I was so breathless after each set. My legs feel quite fine, I have the energy to push through from my quads, but it’s the cardio I’m getting from this that’s knocking me senseless. So intense! Have to get used to this super shack feeling lol. Damn 8 rep sets. Up to 62.5 next!
Bench Press – 52.5kg
886 (prog)
Needed some spotter help in the 57.5kg set. Will up to 55, 57.5, 57.5 (or maybe even 55 prog if it feels right) next.
Inclined Bench Press – 42.5, 45, 45
878
I felt super tired after the previous exercise, and was struggling abit with warmup sets. I braced myself, but didn’t get a spotter on 2nd set so I didn’t dare to finish the last rep. I got a spotter on the last set, and completed it without any help. Damn, spotters are important both for physical and MENTAL support. Think can do 45 prog next time, and listen to my body as I did today when I stayed at 45.
Calf Raises – 45 prog
8 8 8
This exercise is easy yet feels super targeted. Shall keep going up. Wonder if I should jump the gun and just start from 50kg next.
8 8 8
This exercise is easy yet feels super targeted. Shall keep going up. Wonder if I should jump the gun and just start from 50kg next.
Inclined Dumbbell Press – 18, 20, 20
8 8 7
Was quite winded from the previous chest exercises, so started at 18. Still didn’t finish the 20kg set. Think can up to all 20 on the next time I try.
Was quite winded from the previous chest exercises, so started at 18. Still didn’t finish the 20kg set. Think can up to all 20 on the next time I try.
---
Not
sure if I have so much time on normal days. Took slightly over an hour I think.
May skip calf raises if no time.
Thursday, 30 October 2014
Fitness Log - Shoulders - Week 8
Last day of this routine... wasn't that great.
Military Press - 42,5 45 42.5
6 5 4
I don't think I rested enough / prepped well enough for the last set so was a failure. It's just so hard to push through this exercise! Like when you have no strength, you just have no strength, no chance to even cheat to push through lol.
Lateral side DB raise - 8kg
888
This exercise still isn't exactly easy, and my torso still moves slightly and i slightly swing. I think no point increasing weight, will just compromise form. Stay at 8kg
Seated shoulder press - 20kg
6 6 5
Got a spot on the last 1-2 reps.. but wow surprised I could do this. Now I'm not lowering the weight so much such that my elbow never goes below 90 degrees, because someone told me this may injure my rotator cuff and I agree! Always feels so difficult when I lower below 90 degrees, and not in a good way. I think the military press works those muscles sufficiently - this seated DB version should focus more on the shoulder heads.
Front DB raise - 10kg 8kg 8kg
8 8 8
Swinging a bit on 8kg, think this sets configuration is good. My shoulders/arms were so burnt after this lol.
--
This marks the end of my 8 week cycle with this workout regime. The general principles were low reps, high weight, at 6 reps, and if I could do all 6 reps, I will up the weight. For the next cycle I think I will bump the reps up to 8reps a set, to get a better pump out of my muscles, as I'm not seeing much gains with the 6 reps regime. Will drop all weights by 3.75kg (3 weeks worth of progression) to cope with the higher reps, hope it's ok.
Military Press - 42,5 45 42.5
6 5 4
I don't think I rested enough / prepped well enough for the last set so was a failure. It's just so hard to push through this exercise! Like when you have no strength, you just have no strength, no chance to even cheat to push through lol.
Lateral side DB raise - 8kg
888
This exercise still isn't exactly easy, and my torso still moves slightly and i slightly swing. I think no point increasing weight, will just compromise form. Stay at 8kg
Seated shoulder press - 20kg
6 6 5
Got a spot on the last 1-2 reps.. but wow surprised I could do this. Now I'm not lowering the weight so much such that my elbow never goes below 90 degrees, because someone told me this may injure my rotator cuff and I agree! Always feels so difficult when I lower below 90 degrees, and not in a good way. I think the military press works those muscles sufficiently - this seated DB version should focus more on the shoulder heads.
Front DB raise - 10kg 8kg 8kg
8 8 8
Swinging a bit on 8kg, think this sets configuration is good. My shoulders/arms were so burnt after this lol.
--
This marks the end of my 8 week cycle with this workout regime. The general principles were low reps, high weight, at 6 reps, and if I could do all 6 reps, I will up the weight. For the next cycle I think I will bump the reps up to 8reps a set, to get a better pump out of my muscles, as I'm not seeing much gains with the 6 reps regime. Will drop all weights by 3.75kg (3 weeks worth of progression) to cope with the higher reps, hope it's ok.
Fitness Log - Back - Week 8
Bleah, bad workout today. My back days have really stalled hard, progressing on virtually nothing. I keep trying to replace the final back exercise.
--
Deadlifts - 75, 77.5, 70.
6 5 6
This was bad. Hit all 6 reps on the first set, tried to go up one weight but couldn't pull more than 3 at a go. Pulled 2 more, then failed the last rep.
On the next set, tried to lift 75 instead, couldn't get more than 1-2. Tried 72.5 after resting 30s, couldn't get more than 1-2. Had to do 70 instead.
I think it's my grip strength that's failing me... I pull the weight a few inches off the ground, but it feels like the weight is going to slip out of my hands (I'm wearing gloves, so it's not really slip out, but like i'm gonna drop it cos I don't have strength to hold on kind of feeling?)
I'm going to try with mixed grip, 75 77.5 75 again, hopefully it'll be better. Heck, maybe I'll even lift 80 next with mixed lol. But need to get used to the imbalance - it's a bit tricky, the upward motion, because the underarm is likely to pull harder due to my weak overhand grip.
Assisted pullups - 50kg - 2 sets of 8
Shall lower the assist each week, to maintain sets of 8. I think I'll only do 2, cos it negatively affects my lat pulldowns later on.
Crunches - 73
Woo personal best. I basically do this till failure. At 73 my abs felt like exploding so I stop. I usually do cross crunches (e.g. right elbow to left, left elbow to right) after 60.
Lat pull downs - 54, 54, 50kg
6 6 6
I struggled badly to even pull 6, and did them with much cheating on my 2nd and 3rd set. I may want to drop this back to 50 to really control my motion and squeeze back to get maximum engagement.
barbell rows 30kg
6 6
Not very sure of my form... this exercise is confusing.I don't really feel it in my back like I'm supposed to, more of my arms. I want to train back at Gombak because they have that perpendicular barbell row machine... but I don't think I'll get to do deadlifts there at peak hour :S zz
Suspended leg raises
20 12
My back had a little spasm/pain in it so I had to stop at 12. Think overworked on the lat pull downs.
--
Not sure if there's any point training hard on back days, because.. I CAN'T SEE MY BACK MUSCLES most of the time. But I guess it's good to develop all areas at once, will help with compounds like squats and bench. Sigh, but the visible ROI is so low.
--
Deadlifts - 75, 77.5, 70.
6 5 6
This was bad. Hit all 6 reps on the first set, tried to go up one weight but couldn't pull more than 3 at a go. Pulled 2 more, then failed the last rep.
On the next set, tried to lift 75 instead, couldn't get more than 1-2. Tried 72.5 after resting 30s, couldn't get more than 1-2. Had to do 70 instead.
I think it's my grip strength that's failing me... I pull the weight a few inches off the ground, but it feels like the weight is going to slip out of my hands (I'm wearing gloves, so it's not really slip out, but like i'm gonna drop it cos I don't have strength to hold on kind of feeling?)
I'm going to try with mixed grip, 75 77.5 75 again, hopefully it'll be better. Heck, maybe I'll even lift 80 next with mixed lol. But need to get used to the imbalance - it's a bit tricky, the upward motion, because the underarm is likely to pull harder due to my weak overhand grip.
Assisted pullups - 50kg - 2 sets of 8
Shall lower the assist each week, to maintain sets of 8. I think I'll only do 2, cos it negatively affects my lat pulldowns later on.
Crunches - 73
Woo personal best. I basically do this till failure. At 73 my abs felt like exploding so I stop. I usually do cross crunches (e.g. right elbow to left, left elbow to right) after 60.
Lat pull downs - 54, 54, 50kg
6 6 6
I struggled badly to even pull 6, and did them with much cheating on my 2nd and 3rd set. I may want to drop this back to 50 to really control my motion and squeeze back to get maximum engagement.
barbell rows 30kg
6 6
Not very sure of my form... this exercise is confusing.I don't really feel it in my back like I'm supposed to, more of my arms. I want to train back at Gombak because they have that perpendicular barbell row machine... but I don't think I'll get to do deadlifts there at peak hour :S zz
Suspended leg raises
20 12
My back had a little spasm/pain in it so I had to stop at 12. Think overworked on the lat pull downs.
--
Not sure if there's any point training hard on back days, because.. I CAN'T SEE MY BACK MUSCLES most of the time. But I guess it's good to develop all areas at once, will help with compounds like squats and bench. Sigh, but the visible ROI is so low.
Wednesday, 29 October 2014
Fitness Log - Dieting and Body
Time for some update pics!
Left is the 'before' shot, and right is about 7+ weeks after, with some heavy food intake.
I'm mildly disappointed, as there isn't an obvious difference though I am a good 4.5kg (!) heavier. I was 66, now 70.5kg.
If anything, it only looks like my waist got bigger.with no real change in proportion in other areas.
The increase in belly fat is more obvious from this side angle. Well, I think the left shot I am sucking in slightly... I don't think my stomach was that flat. But yea.
Lats look very slightly bigger, though everything else looks about the same. Hmm.
I think most of my weight gain, probably 3.5kg were in fat, and just 1kg in muscle, judging from the pics. Assuming that is true, my target weight now is 67kg, so I will diet until I hit that weight., then start eating normally again.
My diet in this time looked something like that:
Breakfast was usually 3 sandwiches, peanut butter, cheese+jam, or nutella. Lunch was 2 portions of canteen food (e.g. 2 plates of chicken rice, or 2 plates of fish and chips), dinner was whatever mom bought/cooked.
Then I have 2 additional meals , a 'brunch' and a 'tea' snack. I change them everyday, for variety:
4 + 4 eggs, with 1 cup of oatmeal each time
1 + 1 can of tuna, with 1 cup of oatmeal each time
1 + 1 200g chicken breast, with 1 cup of oatmeal each time
Sometimes I have fruits instead of oatmeal with my afternoon snack.
Since I am cutting, I'm going to eat as little carbs as I can, and lunch will be back to one portion. I will half all of these portions, and cut out the oatmeals. Hope it suffices. The goal is to maintain a decent protein intake, while cutting down overall calorie intake.
I'm not counting down to specific macros as it's pretty hard to quantify canteen food and mom's cooked food. I may also pack my own food so I can eat more healthily.
Next such log will be when I hit 67kg. Hope my tummy is smaller by then, and I don't lose much muscle mass!
Left is the 'before' shot, and right is about 7+ weeks after, with some heavy food intake.
I'm mildly disappointed, as there isn't an obvious difference though I am a good 4.5kg (!) heavier. I was 66, now 70.5kg.
If anything, it only looks like my waist got bigger.with no real change in proportion in other areas.
The increase in belly fat is more obvious from this side angle. Well, I think the left shot I am sucking in slightly... I don't think my stomach was that flat. But yea.
I think most of my weight gain, probably 3.5kg were in fat, and just 1kg in muscle, judging from the pics. Assuming that is true, my target weight now is 67kg, so I will diet until I hit that weight., then start eating normally again.
My diet in this time looked something like that:
Breakfast was usually 3 sandwiches, peanut butter, cheese+jam, or nutella. Lunch was 2 portions of canteen food (e.g. 2 plates of chicken rice, or 2 plates of fish and chips), dinner was whatever mom bought/cooked.
Then I have 2 additional meals , a 'brunch' and a 'tea' snack. I change them everyday, for variety:
4 + 4 eggs, with 1 cup of oatmeal each time
1 + 1 can of tuna, with 1 cup of oatmeal each time
1 + 1 200g chicken breast, with 1 cup of oatmeal each time
Sometimes I have fruits instead of oatmeal with my afternoon snack.
Since I am cutting, I'm going to eat as little carbs as I can, and lunch will be back to one portion. I will half all of these portions, and cut out the oatmeals. Hope it suffices. The goal is to maintain a decent protein intake, while cutting down overall calorie intake.
I'm not counting down to specific macros as it's pretty hard to quantify canteen food and mom's cooked food. I may also pack my own food so I can eat more healthily.
Next such log will be when I hit 67kg. Hope my tummy is smaller by then, and I don't lose much muscle mass!
Tuesday, 28 October 2014
Fitness Log - Arms - Week 8
Bicep Pull Up 5
Only did 5 this time... not sure why. I think I shouldn't use the assist machine because it feels weird pulling underhand grip at a strange wrist angle
Narrow grip bench - 52.5kg
6 6 6 (prog)
I kind of forgot to get a spotter on my last set so I was almost dying but managed to push through.. think I compromised on form a bit though.
Bicep curl - 17.5 straight
8 8 8
Shall stay at this weight, to get the maximum squeeze. Already swinging my body abit for the 2nd and 3rd set.
Skullcrusher - 17.5 straight
8 8 8
Wow, this was tough on the last set. Shall do 17.5 prog if the weights allow me to (going to Gombak after work is horrible.. it's so crowded so some machines are always short of plates)
Hammer curls - 14 14 12
8 8 8
I had no strength to do a strict form curl on the last set, so I switched to a lower weight to do good form curls. Form over ego!
--
Getting some nice burn/soreness this workout, but not sure how effective it is. Hope my arms can become more defined...
Only did 5 this time... not sure why. I think I shouldn't use the assist machine because it feels weird pulling underhand grip at a strange wrist angle
Narrow grip bench - 52.5kg
6 6 6 (prog)
I kind of forgot to get a spotter on my last set so I was almost dying but managed to push through.. think I compromised on form a bit though.
Bicep curl - 17.5 straight
8 8 8
Shall stay at this weight, to get the maximum squeeze. Already swinging my body abit for the 2nd and 3rd set.
Skullcrusher - 17.5 straight
8 8 8
Wow, this was tough on the last set. Shall do 17.5 prog if the weights allow me to (going to Gombak after work is horrible.. it's so crowded so some machines are always short of plates)
Hammer curls - 14 14 12
8 8 8
I had no strength to do a strict form curl on the last set, so I switched to a lower weight to do good form curls. Form over ego!
--
Getting some nice burn/soreness this workout, but not sure how effective it is. Hope my arms can become more defined...
Monday, 27 October 2014
Fitness Log - Chest - Week 8
Last week before I evaluate the program! Must go all out!
Squats - previous: 65. Now: 67.5
6 6 6 (prog)
The second set was a bit scary, as I wobbled forward on one of the sets and almost lost my balance forward. But I managed to harden up my core and complete the rest of the exercise without TOO much of a problem. But I can see myself hitting failure soon.. maybe at 75kg? who knows.
Bench Press - now: 60
666 prog
Did all quite cleanly. Could be also because I'm using a slightly wider grip.. think my previous grip wasn't wide enough. I think my wingspan isn't wide enough to grip directly at the edges of the markings, so I'm doing about one finger inside the marking.
Inclined Bench Press - previous: 50kg. now: 50
6 6 6
Ugh I can't remember if I did prog. I think I didn't, and just did 50, because I felt quite tired from the Bench Press earlier. I'm going to assume I didn't, and do prog next time.
Inclined Dumbbell Press - previous: 20kg (7 6 5), now 20kg
888
Not sure why this exercise was super easy. This exercise is like hit or miss on certain days. No idea how it works. Will up to one weight above 20kg if it exists, or do 10 reps next time.
Calf Raises - 42.5, 45, 47.5
8 8 8
Not sure if I'm doing them most efficiently. And not all gyms have a calf raise machine so I need a more generic way of training calves.. like tiptoes with a bar on my shoudler.
Squats - previous: 65. Now: 67.5
6 6 6 (prog)
The second set was a bit scary, as I wobbled forward on one of the sets and almost lost my balance forward. But I managed to harden up my core and complete the rest of the exercise without TOO much of a problem. But I can see myself hitting failure soon.. maybe at 75kg? who knows.
Bench Press - now: 60
666 prog
Did all quite cleanly. Could be also because I'm using a slightly wider grip.. think my previous grip wasn't wide enough. I think my wingspan isn't wide enough to grip directly at the edges of the markings, so I'm doing about one finger inside the marking.
Inclined Bench Press - previous: 50kg. now: 50
6 6 6
Ugh I can't remember if I did prog. I think I didn't, and just did 50, because I felt quite tired from the Bench Press earlier. I'm going to assume I didn't, and do prog next time.
Inclined Dumbbell Press - previous: 20kg (7 6 5), now 20kg
888
Not sure why this exercise was super easy. This exercise is like hit or miss on certain days. No idea how it works. Will up to one weight above 20kg if it exists, or do 10 reps next time.
Calf Raises - 42.5, 45, 47.5
8 8 8
Not sure if I'm doing them most efficiently. And not all gyms have a calf raise machine so I need a more generic way of training calves.. like tiptoes with a bar on my shoudler.
Wednesday, 22 October 2014
Fitness Log - Back - Week 7
Deadlifts . - 75kg (up to 75 77.5 75)
6,6,6
Used a good bar this time, so no rotating bar issues this time. My grip isn't quite there yet, so I put on gloves on the last set which helped a tonne. Think I can up the weight to a 75 pyra, as I don't wanna rush it and want to develop my grip strength
Crunches - 60
Lol, was tired/lazy today and did only 60 reps.
Lat pull downs - 54kg
6,6,4
I actually did all 6 reps on the last set, but it was not continuous and I had to stand and sit. I think I will stay at this weight, so I can focus on strict form and pull my elbows all the way back.
Bent over DB rows - 15kg
6,6,6
This was too easy. Shall up the weight to 17.5, or 8 reps. Very tricky to maintain strict form, have to be very conscious of my arm upward trajectory.
Suspended Leg Raises
2 sets of 10 reps
Threw this in for fun. Not sure how much it's really hitting my abs, felt more of a core exercise.
Assisted chinups
50kg assist, 6reps
I really want to add chinups to my back workout, but I'm always so tired from deadlifts that I can barely do one normal one! I will start with doing assisted, and work on hitting 8 reps for that assisted amount, and slowly wean off the assists.
--
I kinda wanna add more rows to this... the gombak gym has this nice standing row machine, but mount faber safra doesn't have. I tried the barbell row but it felt weird on my back so decided not to. Maybe I should just lower the weight. Hmm. Think will try to add it in next time, doesn't feel like im working my back enough.
6,6,6
Used a good bar this time, so no rotating bar issues this time. My grip isn't quite there yet, so I put on gloves on the last set which helped a tonne. Think I can up the weight to a 75 pyra, as I don't wanna rush it and want to develop my grip strength
Crunches - 60
Lol, was tired/lazy today and did only 60 reps.
Lat pull downs - 54kg
6,6,4
I actually did all 6 reps on the last set, but it was not continuous and I had to stand and sit. I think I will stay at this weight, so I can focus on strict form and pull my elbows all the way back.
Bent over DB rows - 15kg
6,6,6
This was too easy. Shall up the weight to 17.5, or 8 reps. Very tricky to maintain strict form, have to be very conscious of my arm upward trajectory.
Suspended Leg Raises
2 sets of 10 reps
Threw this in for fun. Not sure how much it's really hitting my abs, felt more of a core exercise.
Assisted chinups
50kg assist, 6reps
I really want to add chinups to my back workout, but I'm always so tired from deadlifts that I can barely do one normal one! I will start with doing assisted, and work on hitting 8 reps for that assisted amount, and slowly wean off the assists.
--
I kinda wanna add more rows to this... the gombak gym has this nice standing row machine, but mount faber safra doesn't have. I tried the barbell row but it felt weird on my back so decided not to. Maybe I should just lower the weight. Hmm. Think will try to add it in next time, doesn't feel like im working my back enough.
Tuesday, 21 October 2014
Fitness Log - Arms - Week 7
Ah, a much better arms day as compared to last week's fail one cos of injury.
Underhand grip pullups
Reps: previous 4, now 7
? No idea how come suddenly jumped to 7. Could be because I was on the assisted machine at Gombak. But I took out the pin, which should mean I got zero assist. Anyway, did a 7. Grip was a bit weird though, as it's not a straight bar but like 2 handles, so abit of a wide grip for underhand grip.
Narrow Grip Bench Press .prev : 50kg, now 50kg (up!)
6 6 6 prog,
Wow, this was super easy today. Not sure if it's because of differing barbell weights at different gyms.. (last week's session was at safra tpy. today at gombak) Got a spotter over for the last set but didn't need any help. Powered through all 6 reps. Time to up weight!
EZ bar bicep curls . 15 17.5 15kg
888
I'm switching up my arms programme because I don't think heavy weights are very effective for isolation exercises - I swing too much, and try to compensate by compromising form. By keeping the weight lower, I can concentrate on perfect, strict form, and really getting the full workout on the target muscles. Will up to 17+kg straight sets next time.
Lying skullcrushers. now: 17.5, 15 15 (excluding bar)
8 8 8
I made a mistake on this weight big time - I thought my previous weight of 20kg was excluding the bar, so I did 17.5 on first set. It was so heavy but I did it!
Think I will try 15 prog next time
DB hammer curls. 12, 14 14kg
8 8 8
Man these were quite tough on my forearms, coming at the end of the workout. SO sore haha had to push through the last few reps. But I think lower weight is the way to go, get to engage the target muscle much better, and minimise cheating.
Underhand grip pullups
Reps: previous 4, now 7
? No idea how come suddenly jumped to 7. Could be because I was on the assisted machine at Gombak. But I took out the pin, which should mean I got zero assist. Anyway, did a 7. Grip was a bit weird though, as it's not a straight bar but like 2 handles, so abit of a wide grip for underhand grip.
Narrow Grip Bench Press .prev : 50kg, now 50kg (up!)
6 6 6 prog,
Wow, this was super easy today. Not sure if it's because of differing barbell weights at different gyms.. (last week's session was at safra tpy. today at gombak) Got a spotter over for the last set but didn't need any help. Powered through all 6 reps. Time to up weight!
EZ bar bicep curls . 15 17.5 15kg
888
I'm switching up my arms programme because I don't think heavy weights are very effective for isolation exercises - I swing too much, and try to compensate by compromising form. By keeping the weight lower, I can concentrate on perfect, strict form, and really getting the full workout on the target muscles. Will up to 17+kg straight sets next time.
Lying skullcrushers. now: 17.5, 15 15 (excluding bar)
8 8 8
I made a mistake on this weight big time - I thought my previous weight of 20kg was excluding the bar, so I did 17.5 on first set. It was so heavy but I did it!
Think I will try 15 prog next time
DB hammer curls. 12, 14 14kg
8 8 8
Man these were quite tough on my forearms, coming at the end of the workout. SO sore haha had to push through the last few reps. But I think lower weight is the way to go, get to engage the target muscle much better, and minimise cheating.
Sunday, 19 October 2014
Fitness Log - Chest - Week 7
Not a good workout overall, as it was quite rushed. Arrived at the gym late, and had to rush my exercises.
Squats - previous: 62.5. Now 65kg
6 6 6 (prog)
I think I'm making the most steady progression on squats. I'm not sure how close to failure I am, the last few reps definitely feel hard but it doesn't feel like I'm gonna fail. Abit scary (to not recognise when I'm about to fail), as the Bukit Gombak gym has no safety bars too.
Bench Press - previous 60, 62.5, 65, now: 60
666 prog
Got a spotter for the last 2 reps of the last set again. First 2 sets went more smoothly than last time though. Will stay at this weight, and hopefully I can do the set of 65kg without a spot next time.
Inclined Bench Press - previous: 50kg. now: 50 52.5 52.5
6 5 3
I actually did 6 reps for all, but i'm excluding the sets where I needed a spot. Oops, I didn't realise I wasn't prog on this exercise, so I went to up to 52.5. I think I can try 50 52.5 55 again next time. Maybe I should use lighter warmup sets (currently doing 20kg, then 40kg)
Inclined Dumbbell Press - previous: 20kg (7 6 5), now 20kg
7 6 5
This was harder but could be because I was in a rush and wasn't fully concentrated. Think 100% concentration and the mind muscle connection is very important to get the most out of my workouts :/
Squats - previous: 62.5. Now 65kg
6 6 6 (prog)
I think I'm making the most steady progression on squats. I'm not sure how close to failure I am, the last few reps definitely feel hard but it doesn't feel like I'm gonna fail. Abit scary (to not recognise when I'm about to fail), as the Bukit Gombak gym has no safety bars too.
Bench Press - previous 60, 62.5, 65, now: 60
666 prog
Got a spotter for the last 2 reps of the last set again. First 2 sets went more smoothly than last time though. Will stay at this weight, and hopefully I can do the set of 65kg without a spot next time.
Inclined Bench Press - previous: 50kg. now: 50 52.5 52.5
6 5 3
I actually did 6 reps for all, but i'm excluding the sets where I needed a spot. Oops, I didn't realise I wasn't prog on this exercise, so I went to up to 52.5. I think I can try 50 52.5 55 again next time. Maybe I should use lighter warmup sets (currently doing 20kg, then 40kg)
Inclined Dumbbell Press - previous: 20kg (7 6 5), now 20kg
7 6 5
This was harder but could be because I was in a rush and wasn't fully concentrated. Think 100% concentration and the mind muscle connection is very important to get the most out of my workouts :/
Friday, 17 October 2014
Fitness Log - Shoulders- Week 6
Standing Shoulder Press - previous: 40kg . now: 40kg
6 6 5 (prog)
Woo! Only failed on the 45kg set. So will start from 42.5 next time.
Standing side lateral raise - previous8kg. Now: 8kg
6 6 6
Did 7.5 today actually. Will stay at 8kg. This exercise is really good for squeezing the shoulders.
Seated DB shoulder press - previous 16. now 17.5kg
666
Surprisingly easy! Maybe because I've been doing 8 reps on the lower weight, so 6 reps on higher weight is easy. Shall try 20 next time.
Front DB raise - previous 8kg. now 10kg
6 6 6
I completed all sets, but didn't feel like this exercise was really good. It seems to overexert other parts of my body, like my neck and back as I inadvertently have to pull with those parts when my arm has no strength to lift. I may want to find a better shoulder exercise...
--
I think I will do a new way of the side lateral raise, and do 2 DBs at once, while slightly leaning forward. I think that will work my delts more.
6 6 5 (prog)
Woo! Only failed on the 45kg set. So will start from 42.5 next time.
Standing side lateral raise - previous8kg. Now: 8kg
6 6 6
Did 7.5 today actually. Will stay at 8kg. This exercise is really good for squeezing the shoulders.
Seated DB shoulder press - previous 16. now 17.5kg
666
Surprisingly easy! Maybe because I've been doing 8 reps on the lower weight, so 6 reps on higher weight is easy. Shall try 20 next time.
Front DB raise - previous 8kg. now 10kg
6 6 6
I completed all sets, but didn't feel like this exercise was really good. It seems to overexert other parts of my body, like my neck and back as I inadvertently have to pull with those parts when my arm has no strength to lift. I may want to find a better shoulder exercise...
--
I think I will do a new way of the side lateral raise, and do 2 DBs at once, while slightly leaning forward. I think that will work my delts more.
Thursday, 16 October 2014
Fitness Log - Back - Week 6
Deadlift - previous: 72.5kg . now: FAIL
Reps: 5 5 5
Wow this was SO bad today. The bar I was using was very loose, so the centre portion would rotate inwards when I lifted the weight, meaning I would be hanging on to 75kg with my fingers. It was very bad. Only lifted about 3-4, then dropped to 70, then decided to close off with 60 which was fairly light so I could grip them without letting the bar roll.
Afterward I went to test the rest of the barbells in the gym... and realised my bar was the worst D: damn it. You can literally spin the ends and it spins a few rounds before stopping. Have to try 75 straight again next time... with a tight bar.
Crunches
Reps : 70
Woo. 70 again. I think I may add another ab exercise to up my game.
Lat pull downs - previous 50kg, now 50kg
Reps: 6 6 6
Did this fairly comfortably, but could be because I'm slightly cheating on Rep 1 of each set by using my body weight. Time to up the weight! Been staying at this weight for too long.
One-handed bent DB rows - 15kg
Reps: 6 6 6
Ok, think I managed to target my back a bit more, though my arms/shoulders on my left hand felt the most burnt in the last set. The key is to pull my elbow straight up as far back as I can, and hold it there for a sec. Really burns heh.
Tuesday, 14 October 2014
Fitness Log - Arms - Week 6
Underhand grip pullups
Reps: 4
My pullups are so bad! I need to train pullups more. Think they are a great exercise but I'm just bad at them.
Narrow Grip Bench Press . now: 50kg
6 6 6 prog, last 2 reps with spot
I kinda like this exercise, because despite being a compound lift, it really targets and engages the triceps well. They were burnt in the last set, and I could barely lift it past 4 reps lol. Shall try this weight again.
EZ bar bicep curls . now: 20, 17.5 17.5kg (excluding bar)
6 6 6
It felt too heavy on the first set, and i was swinging a bit. I want to try to keep my torso stationary and lift only with my arms. Thus I dropped it a tad, and went for maximum squeeze and lift. Will try 2 sets of 20 next time.
Lying skullcrushers. now: 17.5, 15 15 (excluding bar)
6 6 6
I made a mistake on this weight big time - I thought my previous weight of 20kg was excluding the bar, so I did 17.5 on first set. It was so heavy but I did it!
Think I will try 15 prog next time
--
Overall wasn't a good workout cos I had a minor muscle pull in my back from yesterday.. hope it heals before thursday's deadlifts/lats workout. No idea how to stretch it. I'm still toying with the idea of removing arms day or at least making it arms/legs day. Not sure how the workout will look though.
Reps: 4
My pullups are so bad! I need to train pullups more. Think they are a great exercise but I'm just bad at them.
Narrow Grip Bench Press . now: 50kg
6 6 6 prog, last 2 reps with spot
I kinda like this exercise, because despite being a compound lift, it really targets and engages the triceps well. They were burnt in the last set, and I could barely lift it past 4 reps lol. Shall try this weight again.
EZ bar bicep curls . now: 20, 17.5 17.5kg (excluding bar)
6 6 6
It felt too heavy on the first set, and i was swinging a bit. I want to try to keep my torso stationary and lift only with my arms. Thus I dropped it a tad, and went for maximum squeeze and lift. Will try 2 sets of 20 next time.
Lying skullcrushers. now: 17.5, 15 15 (excluding bar)
6 6 6
I made a mistake on this weight big time - I thought my previous weight of 20kg was excluding the bar, so I did 17.5 on first set. It was so heavy but I did it!
Think I will try 15 prog next time
--
Overall wasn't a good workout cos I had a minor muscle pull in my back from yesterday.. hope it heals before thursday's deadlifts/lats workout. No idea how to stretch it. I'm still toying with the idea of removing arms day or at least making it arms/legs day. Not sure how the workout will look though.
Monday, 13 October 2014
Fitness Log - Chest - Week 6
Two more weeks until I evaluate the overall effectiveness of this programme! :D
Squats - previous: 60kg. Now: 62.5
6 6 6 (prog)
This felt good today. The heaviest weight, 67.5 is slightly more than my bodyweight... woo! Milestone achieved!!! 1.0x body weight squats :)Didn't have much problem... it required hard effort, but it was ok. so should be hitting 70 next workout :)
Bench Press - previous 62.5, 60 60, now: 60, 62.5, 65
666
Got a spotter for the last 2 reps of the last set, otherwise was pretty clean sets overall. Hitting somewhat of a plateau here, but believe I can bust it soon, just need to get a good day...
Inclined Bench Press - previous: 47.5 , now: 50kg
5 6 6 (non prog)
Last 3 reps with spot. I stayed at 50kg after failing the first set, but surprisingly did 6 clean reps in the second (had a spotter, but he didn't touch the weight). Last set was tough. My chest was beat up.
Inclined Dumbbell Press - previous: 20kg (7 6 5), now 20kg
7 7 8
Was such an easy 3 sets that I did an extra rep on the last for fun. Next time I'll go up a weight (if there is such a dumbbell), or do 8 8 8.
Bonus: Calf raises - 40kg
8 8 8 (prog)
Decided I needed to train more of my legs as squats alone don't quite cut it. Need to tone my fat legs! I've always had fat legs since secondary school, because I played soccer during my puberty so my legs developed really fast.
This exercise feels fairly easy, not sure what my limit is. Probably at least my body weight right? Since i can tiptoe.
I'm trying to really feel the contraction here, holding the raise at the top for 2 seconds.
--
Went all out all the bench exercises, and now the day after have a slight pain in my back, think over strained or slightly pulled a back muscle. Damn , when you're squeezing everything and going 100% everything gets engaged.
Squats - previous: 60kg. Now: 62.5
6 6 6 (prog)
This felt good today. The heaviest weight, 67.5 is slightly more than my bodyweight... woo! Milestone achieved!!! 1.0x body weight squats :)Didn't have much problem... it required hard effort, but it was ok. so should be hitting 70 next workout :)
Bench Press - previous 62.5, 60 60, now: 60, 62.5, 65
666
Got a spotter for the last 2 reps of the last set, otherwise was pretty clean sets overall. Hitting somewhat of a plateau here, but believe I can bust it soon, just need to get a good day...
Inclined Bench Press - previous: 47.5 , now: 50kg
5 6 6 (non prog)
Last 3 reps with spot. I stayed at 50kg after failing the first set, but surprisingly did 6 clean reps in the second (had a spotter, but he didn't touch the weight). Last set was tough. My chest was beat up.
Inclined Dumbbell Press - previous: 20kg (7 6 5), now 20kg
7 7 8
Was such an easy 3 sets that I did an extra rep on the last for fun. Next time I'll go up a weight (if there is such a dumbbell), or do 8 8 8.
Bonus: Calf raises - 40kg
8 8 8 (prog)
Decided I needed to train more of my legs as squats alone don't quite cut it. Need to tone my fat legs! I've always had fat legs since secondary school, because I played soccer during my puberty so my legs developed really fast.
This exercise feels fairly easy, not sure what my limit is. Probably at least my body weight right? Since i can tiptoe.
I'm trying to really feel the contraction here, holding the raise at the top for 2 seconds.
--
Went all out all the bench exercises, and now the day after have a slight pain in my back, think over strained or slightly pulled a back muscle. Damn , when you're squeezing everything and going 100% everything gets engaged.
Sunday, 12 October 2014
Fitness Log - Shoulders - Week 5
Standing Shoulder Press - previous: 40kg . now: 40kg
6 5 4 (40kg, 42.5kg, 40kg)
The 42.5 felt really heavy, and I think tired me out, so I could only do like 4 and a half on my last set despite lowering the weight. Will just try at 40kg again... BELIEVE!
Standing side lateral raise - previous8kg. Now: 8kg
6 6 6
This felt good, but I want to stay at the weight and squeeze more on the extend to really work the shoulder heads. I feel virtually no DOMS on my shoulders heads so not sure if I"m doing my exercises right
Seated DB shoulder press - previous 16. now 16kg
887
Again failed on the last set! Keep getting stuck on this weight ugh. Could be because I'm really slowing down my motion and focusing on the mind-muscle connection to try to encourage muscle growth. I want to up the weight to 18kg or something on the 2nd set, but have to workout at a gym with 18kgs -_- stupid gombak gym.
Front DB raise - previous 8kg. now 10kg
6 6 6 (last set 8kg)
Dropped the weight the last set so that I won't be swinging the weight. Got a good squeeze on the last set. Will try all 10kg next time.
6 5 4 (40kg, 42.5kg, 40kg)
The 42.5 felt really heavy, and I think tired me out, so I could only do like 4 and a half on my last set despite lowering the weight. Will just try at 40kg again... BELIEVE!
Standing side lateral raise - previous8kg. Now: 8kg
6 6 6
This felt good, but I want to stay at the weight and squeeze more on the extend to really work the shoulder heads. I feel virtually no DOMS on my shoulders heads so not sure if I"m doing my exercises right
Seated DB shoulder press - previous 16. now 16kg
887
Again failed on the last set! Keep getting stuck on this weight ugh. Could be because I'm really slowing down my motion and focusing on the mind-muscle connection to try to encourage muscle growth. I want to up the weight to 18kg or something on the 2nd set, but have to workout at a gym with 18kgs -_- stupid gombak gym.
Front DB raise - previous 8kg. now 10kg
6 6 6 (last set 8kg)
Dropped the weight the last set so that I won't be swinging the weight. Got a good squeeze on the last set. Will try all 10kg next time.
Wednesday, 8 October 2014
Fitness Log - Back - Week 5
Deadlift - previous: 70kg. now: 72.5kg
Reps: 5 5 5 (next time do 75 straight)
Think my grip strength is failing me a bit, for each rep from 2nd set onwards I had to lower the weight very quickly as I felt like I was going to drop the weight. On the 3rd set I was dropping the weight a little too hard and the bastard gym staff came to scold me in a rude way. What a bitch. Anyway, have to work on controlling my downwards motion more which will work my back more anyway. Thus will try to stay at 75 next time! Or drop to 72.5 for the last set when I'm tired.
Crunches
Reps : 70
I hit 70 fairly easily today, think I can do more, or maybe add a different abs exercise with some resistance.
Lat pull downs - previous 50kg, now 50kg
Reps: 6 6 5
Struggled a bit with this exercise, but I was focusing hard on really pulling my elbows down and back and working the lats fully. I have to remind myself that I'm working out more for a body than to pull heavy weights, thus I have to execute with strict form, rather than keep pushing progression in weight. Will stay at 50kg for this exercise.
One-handed bent DB rows - 15kg
Reps: 6 6 6
I'm not sure how effective this exercise is in working my back... feels like the strain is on my shoulders. Think I need to work on the form, so will stay at 15kg and mastering the form before increasing weight (does feel like I can go up more weight)
--
I kinda dropped chinups because i am unable to do them after the deadlift. Quite bad, I want to be able to do more chinups as I find they work the back really well. I may throw them in with my shoulder routine tomorrow, we'll see how. Maybe once I can do 10 chinups I can work it back into my back routine.
Tuesday, 7 October 2014
Fitness Log - Chest - Week 5
Had a 4 day break when I went for a holiday in Taiwan, meaning I missed my 2 workouts in the previous week 4 cycle. Came back feeling a bit weak and tired, but hey, no skipping workouts !
Squats - previous: 60kg. Now: 60kg
6 6 6 (prog)
Felt a pain in my ankle for my first 2 warmup sets, so decided to start at 60 instead of going up to 62.5 as I was supposed to. Still managed to finish all 3 sets (ending at 65kg) fairly alright as the pain went away, so all's good :)
Bench Press - previous 60, 62.5 62.5; now 62.5, 60 60
5 6 6
This didn't feel right today.. my wrists seemed to hurt a bit as I did each rep, so I decided to drop the weight after only managing 5 in my first set, and finish up with good form for the 2 other sets. Will increase to 60, 62.5, 65 next time.
Inclined Bench Press - previous: 45; now: 47.5 (up)
6 6 6 (prog)
This exercise felt really good today, did the last set with a spotter but with zero help, was able to push out cleanly all reps. Woot! Time to go up up
Inclined Dumbbell Press - previous: 20kg, now 20kg
7 6 5
Was really struggling on the last set, but it's alright. Will try for 7 reps throughout next time.
--
Squats - previous: 60kg. Now: 60kg
6 6 6 (prog)
Felt a pain in my ankle for my first 2 warmup sets, so decided to start at 60 instead of going up to 62.5 as I was supposed to. Still managed to finish all 3 sets (ending at 65kg) fairly alright as the pain went away, so all's good :)
Bench Press - previous 60, 62.5 62.5; now 62.5, 60 60
5 6 6
This didn't feel right today.. my wrists seemed to hurt a bit as I did each rep, so I decided to drop the weight after only managing 5 in my first set, and finish up with good form for the 2 other sets. Will increase to 60, 62.5, 65 next time.
Inclined Bench Press - previous: 45; now: 47.5 (up)
6 6 6 (prog)
This exercise felt really good today, did the last set with a spotter but with zero help, was able to push out cleanly all reps. Woot! Time to go up up
Inclined Dumbbell Press - previous: 20kg, now 20kg
7 6 5
Was really struggling on the last set, but it's alright. Will try for 7 reps throughout next time.
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