Today was a special day, as I will be overseas on Thurs/Fri this week, thus will miss my back/shoulders workout, so I skipped arms day and did back AND shoulders. I may end up phasing out arms day, because I don't really feel any benefits from it, plus it's hurting my wrists.
Deadlifts - Previous : 70kg straight. Now: 70kg prog (up)
555
I was pleasantly surprised by this. I can pull 75kg now! Albeit the last rep I took 2 tries lol. Didn't get a good grip nor braced myself enough to lift on the first try. Gonna keep going up!
Military Press - Previous: 35kg. Now: 37.5kg (up)
665 (prog)
Woot! I think I would have been able to squeeze out the last rep if I had taken a good breath and really pushed it hard, but I failed out on my first try and didn't try again. Will up it to 40kg from the start next time yay 10kg plates!
Lat Pull downs - previous: 45kg. Now: 50kg
666
Back at SAFRA, so the machine was in kilograms. I find this quite tough though, don't think my lats are very strong. Maybe I should do more chinups rather than skip them (I skipped them today because I wanted to focus on deadlifts)
seated shoulder DB press - previous 16kg. Now: 17.5kg
666
At the gombak gym, there is no 18kg, so there's no natural progression from 16kg apart from increasing reps. Here at SAFRA I got to do 17.5kg, so it was good. Didn't have much difficulty finishing it, love this exercise can really dig deep and push through.
Crunches - previous 60. now: 70
Lol, surprised myself here. I do this till failure, so I guess I've to aim for 80 next time.
Tuesday, 30 September 2014
Monday, 29 September 2014
Fitness Log - Chest - Week 4
Squats - previous: 57.5kg . Now: 60kg
6 6 6 (prog)
Wow, this was surprisingly easy. Not sure if the weights are lighter or what.. but I went up to 65 in the last set with some effort but it felt like there was still room to go. Should be able to do bodyweight squats next time heh.
Bench Press - previous 57.5, 60, 60 ; now 60, 62.5 62.5
6 6 6 (prog)
I got a horrible spotter on my 2nd set... kept saying 'all you on every rep' but I can clearly feel him pulling upwards zz. Did the last set with zero spot, but not sure how much I can push it. Probably try 62.5 65 62.5 next.
Inclined Bench Press - previous: 42.5 . now 45.
6 6 6 (prog)
It felt good today, so I just kept going up, completing the last set of 50 with some effort but cleanly with no spot. Woot. I don't understand how these progressions work lol last week I was having trouble finishing sets. Go, progress!
Inclined Dumbbell Press - previous: 20kg, now 20kg
6 6 6
Had fairly comfortable sets throughout, didn't even need help getting the weight up this time. Can try 3 sets of 7 next time.
--
overall a good workout! Felt good every exercise, and wasn't too beat out even though I pushed hard.
6 6 6 (prog)
Wow, this was surprisingly easy. Not sure if the weights are lighter or what.. but I went up to 65 in the last set with some effort but it felt like there was still room to go. Should be able to do bodyweight squats next time heh.
Bench Press - previous 57.5, 60, 60 ; now 60, 62.5 62.5
6 6 6 (prog)
I got a horrible spotter on my 2nd set... kept saying 'all you on every rep' but I can clearly feel him pulling upwards zz. Did the last set with zero spot, but not sure how much I can push it. Probably try 62.5 65 62.5 next.
Inclined Bench Press - previous: 42.5 . now 45.
6 6 6 (prog)
It felt good today, so I just kept going up, completing the last set of 50 with some effort but cleanly with no spot. Woot. I don't understand how these progressions work lol last week I was having trouble finishing sets. Go, progress!
Inclined Dumbbell Press - previous: 20kg, now 20kg
6 6 6
Had fairly comfortable sets throughout, didn't even need help getting the weight up this time. Can try 3 sets of 7 next time.
--
overall a good workout! Felt good every exercise, and wasn't too beat out even though I pushed hard.
Friday, 26 September 2014
Fitness Log - Shoulders - Week 3
Standing Shoulder Press - previous: 32.5kg . now: 35kg
6 6 5 (prog)
Love this exercise too. Hope my injury in my shoulder doesn't come back.. I hit about this weight last time in NUS before an injury made me lay off shoulder press completely. 40kg was tough, only managed to push out 5. I think I may stay at this weight, because I'm missing one week due to being overseas next week. Or maybe do 37.5, 40, 37.5
Standing side lateral raise - previous 6. Now 8kg (up)8kg
6 6 6
This exercise really killed me lol. I held the weight for 1 second at the top of the motion before lowering it, and got a really good workout from this. My left arm felt considerably weaker, and didn't manage to do that hold for my left arm on the last set. Think I'll stay at this weight until I can do a lift-squeeze-lower without too much difficulty for both arms.
Seated DB shoulder press - previous 16. now 16kg (up on reps)
887
Think my shoulders are already really hit from the previous 2 exercises, so couldn't fully do 8 reps on the last set. Considering doing 6 reps of 20kg next time.. will see how I feel after the 2nd exercise in my next workout.
Front DB raise - previous 10kg. now 10kg (stay, controlled), 8kg
6 6 6
My left arm was so hit that I couldn't even lift the 10kg, had to use 8kg. Also did a lift -hold , like the side raises. Think will stay at 10kg for both arms.
--
The side and front raises really hit hard this week, felt like my shoulder heads got a good workout. Grow grow grow!
6 6 5 (prog)
Love this exercise too. Hope my injury in my shoulder doesn't come back.. I hit about this weight last time in NUS before an injury made me lay off shoulder press completely. 40kg was tough, only managed to push out 5. I think I may stay at this weight, because I'm missing one week due to being overseas next week. Or maybe do 37.5, 40, 37.5
Standing side lateral raise - previous 6. Now 8kg (up)8kg
6 6 6
This exercise really killed me lol. I held the weight for 1 second at the top of the motion before lowering it, and got a really good workout from this. My left arm felt considerably weaker, and didn't manage to do that hold for my left arm on the last set. Think I'll stay at this weight until I can do a lift-squeeze-lower without too much difficulty for both arms.
Seated DB shoulder press - previous 16. now 16kg (up on reps)
887
Think my shoulders are already really hit from the previous 2 exercises, so couldn't fully do 8 reps on the last set. Considering doing 6 reps of 20kg next time.. will see how I feel after the 2nd exercise in my next workout.
Front DB raise - previous 10kg. now 10kg (stay, controlled), 8kg
6 6 6
My left arm was so hit that I couldn't even lift the 10kg, had to use 8kg. Also did a lift -hold , like the side raises. Think will stay at 10kg for both arms.
--
The side and front raises really hit hard this week, felt like my shoulder heads got a good workout. Grow grow grow!
Thursday, 25 September 2014
Fitness Log - Back - Week 3
I realized it's pointless keeping track of the # of Fitness log, so just gonna omit that from now on.
Chin ups
Reps: previous: 6. now: 4
LOL couldn't do more than 4, cos my grip slipped and I was doing finger pullups for 2 reps. Maybe I should try wearing gloves the next time I try chinups.
Deadlift - previous: 70kg. now: 70kg (up to 70 72.5 72.5)
Reps: 5 5 5
Did 70 for straight sets, struggled abit on the last rep of the last set, but managed to pull through. I love deadlifts... must be my favourite exercise together with seated shoulder press and bench press. Gonna try to up a bit next time, but I'll miss this exercise for a week because I'm going overseas :S Not sure whether to progress up or to keep at 70. Think I'll try to progress, but if it doesn't feel right I'll be patient.
Crunches
Reps : 60
I kinda love this now... it gives me such a burn. I basically do till failure, which is usually a set number I have before I start. I wonder what my real failure rep count is. Maybe 70.
Lat pull downs - previous 45kg. now 100, 110, 110lbs
Reps: 6 6 6
Hmm the machine at Gombak uses pounds instead of KG. so I did 110lbs today? Lol. struggled quite a bit with last set, think need to take it easy on the progression to maximise the gains as I"m cheating and swinging alot on the last set so abit no point.
Chin ups
Reps: previous: 6. now: 4
LOL couldn't do more than 4, cos my grip slipped and I was doing finger pullups for 2 reps. Maybe I should try wearing gloves the next time I try chinups.
Deadlift - previous: 70kg. now: 70kg (up to 70 72.5 72.5)
Reps: 5 5 5
Did 70 for straight sets, struggled abit on the last rep of the last set, but managed to pull through. I love deadlifts... must be my favourite exercise together with seated shoulder press and bench press. Gonna try to up a bit next time, but I'll miss this exercise for a week because I'm going overseas :S Not sure whether to progress up or to keep at 70. Think I'll try to progress, but if it doesn't feel right I'll be patient.
Crunches
Reps : 60
I kinda love this now... it gives me such a burn. I basically do till failure, which is usually a set number I have before I start. I wonder what my real failure rep count is. Maybe 70.
Lat pull downs - previous 45kg. now 100, 110, 110lbs
Reps: 6 6 6
Hmm the machine at Gombak uses pounds instead of KG. so I did 110lbs today? Lol. struggled quite a bit with last set, think need to take it easy on the progression to maximise the gains as I"m cheating and swinging alot on the last set so abit no point.
Wednesday, 24 September 2014
Fitness Log #10 - Arms - Week 3
EZ Bar Bicep Curls - previous - 17.5kg. now: 20kg (up)
Reps: 6, 6, 6 (prog)
Tried wearing gloves (with wrist support) for this, but not sure if it helped or worsened. I think I may have to go easy on the weight and just work on more reps to strengthen my wrists instead of going for heavy weight for arms.
Skullcrushers - 20kg (up)
Reps: 6 6 6 (prog)
This is a new exercise - I don't normally do it as I don't always get a barbell for free. Next time I may have to use the EZbar for this. It works the triceps much better (the best I think) though than any other exercise
Alternate DB bicep curls - 16kg (prev) (stay on 15/16)
Reps: 6 6 6
Not sure why but my wrists hurt when I did this. I think I cannot go heavy on arm exercises, as my arm strength is outpacing my wrist strength. Shall work my way up to 10 reps for 16kg before progressing.
Narrow Grip Bench Press - previous: 42.5kg. Now: 45kg (up)
Reps: 666 (prog)
I think I can do 50+ no problem. Shall keep progressing. The aches on my triceps the next day are amazing lol.
--
Really don't like arms day though in theory it's the one I want the most lol. Don't find them very productive in terms of progression and at the end of workout. May do without it after 1-2 months, we'll see.
Reps: 6, 6, 6 (prog)
Tried wearing gloves (with wrist support) for this, but not sure if it helped or worsened. I think I may have to go easy on the weight and just work on more reps to strengthen my wrists instead of going for heavy weight for arms.
Skullcrushers - 20kg (up)
Reps: 6 6 6 (prog)
This is a new exercise - I don't normally do it as I don't always get a barbell for free. Next time I may have to use the EZbar for this. It works the triceps much better (the best I think) though than any other exercise
Alternate DB bicep curls - 16kg (prev) (stay on 15/16)
Reps: 6 6 6
Not sure why but my wrists hurt when I did this. I think I cannot go heavy on arm exercises, as my arm strength is outpacing my wrist strength. Shall work my way up to 10 reps for 16kg before progressing.
Narrow Grip Bench Press - previous: 42.5kg. Now: 45kg (up)
Reps: 666 (prog)
I think I can do 50+ no problem. Shall keep progressing. The aches on my triceps the next day are amazing lol.
--
Really don't like arms day though in theory it's the one I want the most lol. Don't find them very productive in terms of progression and at the end of workout. May do without it after 1-2 months, we'll see.
Tuesday, 23 September 2014
Fitness Log #9 - Chest - Week 3
Squats - previous: 55. now: 57.5kg (up)
6 6 6 (prog)
Starting to get tough. When I'm at the bottom of the squat, and I start struggling to come up, i can feel my calves and butt and all being engaged, which is quite shiok lol. Up Up up more want to squat more bodyweight by October. Which seems unlikely lol. Feels like a stall is coming.
Bench Press - previous 55kg, now 57.5, 60, 60 (up to 60, 60, 62.5)
6 6 6 (prog)
I got a spot on the last set, and while the guy said 'all you! ALL YOU!' I felt his fingers on the bar and I think he may have helped to stabilize /push a bit. Not sure. Won't rush the progression on this.
Inclined Bench Press - previous: 40kg. now: 42.5 (prog)
6 6 6
I needed a spot for the last 2 reps, was struggling badly on the 47.5. Will attempt 45 straight next time.
Inclined Dumbbell Press - previous: 20kg (stay/up). now: 20kg (stay)
6 6 5
Last rep couldn't be squeezed out. I think a lot of how much I can do here depends on how my previous exercises went. If I pushed a lot for the earlier 2 exercises, chances are I won't finish my sets here.
6 6 6 (prog)
Starting to get tough. When I'm at the bottom of the squat, and I start struggling to come up, i can feel my calves and butt and all being engaged, which is quite shiok lol. Up Up up more want to squat more bodyweight by October. Which seems unlikely lol. Feels like a stall is coming.
Bench Press - previous 55kg, now 57.5, 60, 60 (up to 60, 60, 62.5)
6 6 6 (prog)
I got a spot on the last set, and while the guy said 'all you! ALL YOU!' I felt his fingers on the bar and I think he may have helped to stabilize /push a bit. Not sure. Won't rush the progression on this.
Inclined Bench Press - previous: 40kg. now: 42.5 (prog)
6 6 6
I needed a spot for the last 2 reps, was struggling badly on the 47.5. Will attempt 45 straight next time.
Inclined Dumbbell Press - previous: 20kg (stay/up). now: 20kg (stay)
6 6 5
Last rep couldn't be squeezed out. I think a lot of how much I can do here depends on how my previous exercises went. If I pushed a lot for the earlier 2 exercises, chances are I won't finish my sets here.
Friday, 19 September 2014
Fitness Log #8 - Shoulders - Week 2
Standing Shoulder Press - previous: 30. Now: 32.5kg (up)
6 6 6 (prog)
The Squat rack was hogged by a group of 4, so I had to do this with the bench's barbell... which meant a power clean into position every set :( Still managed to finish my sets cleanly though.
Note to self: 'prog' means progressive loading.
Standing side lateral raise - previous 6. Now 8kg (up)
6 6 6
It's so hard to do this with proper form. I wonder if there's any point pushing the weight up or keep working on perfect technique (i.e. slow, controlled motion). Being able to go up in weight just means my explosive burst is stronger, but going slow seems to work my muscles more.
Seated DB shoulder press - previous 16. now 16kg (up on reps)
7 7 7
So silly, the gombak gym doesn't have 18kg dumbbells because one is spoilt. And they don't plan to replace it. Zzz. This means I'm stuck at 16 until I think I can make a jump to 20. I think I will work my way up to 8-10 reps for 16s, then venture to 20kg once my standing shoulder press hits 40kg (which kinda translates to 2x20kg right haha)
Front DB raise - previous 10kg. now 10kg (stay, controlled)
6 6 6
I tried 12kg on my first set and was basically cheating all the way (e.g. swinging, using my torso). Will just do 10kg next time, and work on holding the weight for longer at the top of the lift.
6 6 6 (prog)
The Squat rack was hogged by a group of 4, so I had to do this with the bench's barbell... which meant a power clean into position every set :( Still managed to finish my sets cleanly though.
Note to self: 'prog' means progressive loading.
Standing side lateral raise - previous 6. Now 8kg (up)
6 6 6
It's so hard to do this with proper form. I wonder if there's any point pushing the weight up or keep working on perfect technique (i.e. slow, controlled motion). Being able to go up in weight just means my explosive burst is stronger, but going slow seems to work my muscles more.
Seated DB shoulder press - previous 16. now 16kg (up on reps)
7 7 7
So silly, the gombak gym doesn't have 18kg dumbbells because one is spoilt. And they don't plan to replace it. Zzz. This means I'm stuck at 16 until I think I can make a jump to 20. I think I will work my way up to 8-10 reps for 16s, then venture to 20kg once my standing shoulder press hits 40kg (which kinda translates to 2x20kg right haha)
Front DB raise - previous 10kg. now 10kg (stay, controlled)
6 6 6
I tried 12kg on my first set and was basically cheating all the way (e.g. swinging, using my torso). Will just do 10kg next time, and work on holding the weight for longer at the top of the lift.
Thursday, 18 September 2014
Fitness Log #7 - Back - Week 2
Chin ups
Reps: 6 (previous: 5)
Quite surprised with this steady increment every week. (It was 4 the previous time). I usually just do one set so I don't tire myself out before deadlifts, and go for max. Maybe 7 next week? lolol.
Deadlift - previous: 70kg. now: 70kg (go for 5 5 5 next on 70 progressive load)
Reps: 6 5 3
Woa, this was a tough exercise today. Not sure why I struggled more than usual, could be because I did 60kg as a warmup set of 6 instead of my usual 40 or 50 (i was lazy to load other plates... lol). I had to switch alternate grips for the 1st set after rep 3, and even then still struggled. 2nd set I had to rest after 3rd rep and rest between 4th and 5th. On last set couldn't even lift a 4th after a brief rest.
I think doing 6 6 6 is largely different from 5 5 5. I think I will try out a progressive load from 70 at 3x5 next, but do a lighter warmup set of 40kg.
[Progressive load is a term I coined myself to refer to increasing the weight by 2.5 every time I do all the reps of the set. E.g. 5 reps for 1st set, I'll do 72.5 next, and if I do 5 again I'll do 75 for the last set]
Crunches
Reps : 60
Did this flat on the floor which was slightly easier than having my legs tucked into the slight incline bench. Think could have gone higher than 60 but... haha lazy.
Lat pull downs - previous 50kg. Now: 45
Reps: 6 6 6
SAFRA Mt Faber replaced a few of their machines, this being one of them. The new lat machine is a bit weird, the range of motion is such that it starts narrow, but at the peak of extension it gets wide (i.e. pulls outwards)
With this new machine, I couldn't even get the 50kg down lol. I think lat machines at SAFRA are all poorly designed, they should put the starting position much lower!
Anyway, only could do 45 albeit it felt very horrible in form as I had to use my body weight to sit down and start the exercise. Will up to 47.5 next time.
--
Seemed to have plateaued for deadlifts, not sure if it's cos my warmup set was too heavy or because I did my workout too late after my previous meal. It's ok, safety over ego! Steady progression is still progression! Need to be patient and have the big picture in mind.
Reps: 6 (previous: 5)
Quite surprised with this steady increment every week. (It was 4 the previous time). I usually just do one set so I don't tire myself out before deadlifts, and go for max. Maybe 7 next week? lolol.
Deadlift - previous: 70kg. now: 70kg (go for 5 5 5 next on 70 progressive load)
Reps: 6 5 3
Woa, this was a tough exercise today. Not sure why I struggled more than usual, could be because I did 60kg as a warmup set of 6 instead of my usual 40 or 50 (i was lazy to load other plates... lol). I had to switch alternate grips for the 1st set after rep 3, and even then still struggled. 2nd set I had to rest after 3rd rep and rest between 4th and 5th. On last set couldn't even lift a 4th after a brief rest.
I think doing 6 6 6 is largely different from 5 5 5. I think I will try out a progressive load from 70 at 3x5 next, but do a lighter warmup set of 40kg.
[Progressive load is a term I coined myself to refer to increasing the weight by 2.5 every time I do all the reps of the set. E.g. 5 reps for 1st set, I'll do 72.5 next, and if I do 5 again I'll do 75 for the last set]
Crunches
Reps : 60
Did this flat on the floor which was slightly easier than having my legs tucked into the slight incline bench. Think could have gone higher than 60 but... haha lazy.
Lat pull downs - previous 50kg. Now: 45
Reps: 6 6 6
SAFRA Mt Faber replaced a few of their machines, this being one of them. The new lat machine is a bit weird, the range of motion is such that it starts narrow, but at the peak of extension it gets wide (i.e. pulls outwards)
With this new machine, I couldn't even get the 50kg down lol. I think lat machines at SAFRA are all poorly designed, they should put the starting position much lower!
Anyway, only could do 45 albeit it felt very horrible in form as I had to use my body weight to sit down and start the exercise. Will up to 47.5 next time.
--
Seemed to have plateaued for deadlifts, not sure if it's cos my warmup set was too heavy or because I did my workout too late after my previous meal. It's ok, safety over ego! Steady progression is still progression! Need to be patient and have the big picture in mind.
Tuesday, 16 September 2014
Fitness Log #6 - Arms - Week 2
EZ Bar Bicep Curls - previous - 17.5kg. now: 20kg (up)
Reps: 6, 6, 6
Not sure why bar curls always feel so taxing and scary on my wrists.. need to slip in some wrist conditioning in my other workouts. Did straight sets with no progression because this exercise never feels right.
DB tricep curls - previous: 15kg (up) 18kg (new exercise?)
Reps: 6 6 6
I don't really like this exercise as the range of motion is really small and I feel like I'm straining my neck as I lower the weight behind my back. I may go to skullcrushers, though I'll be capped on that exercise once I hit 25 because it's really hard to get a free barbell at the Bukit Gombak gym. (before 25 I can use the 'premade' barbells)
Alternate DB bicep curls - 15kg (stay) 16kg (stay, work on form)
Reps: 6 6 6
These were actually ok, but progressing on arm exercises are not very meaningful to me as they are isolation and don't work other parts. I think I'll stay at this weight and work on lifting the weights purely with my arms, and not move my core/torso at all.
Narrow Grip Bench Press - 40kg (up) 42.5 (up)Reps: 6 6 6 Did progress loading with this, so top set was 47.5. Still quite manageable. Think I can do baseline 50 atm. But shall progress systematically to 45 next workout.
Reps: 6, 6, 6
Not sure why bar curls always feel so taxing and scary on my wrists.. need to slip in some wrist conditioning in my other workouts. Did straight sets with no progression because this exercise never feels right.
DB tricep curls - previous: 15kg (up) 18kg (new exercise?)
Reps: 6 6 6
I don't really like this exercise as the range of motion is really small and I feel like I'm straining my neck as I lower the weight behind my back. I may go to skullcrushers, though I'll be capped on that exercise once I hit 25 because it's really hard to get a free barbell at the Bukit Gombak gym. (before 25 I can use the 'premade' barbells)
Alternate DB bicep curls - 15kg (stay) 16kg (stay, work on form)
Reps: 6 6 6
These were actually ok, but progressing on arm exercises are not very meaningful to me as they are isolation and don't work other parts. I think I'll stay at this weight and work on lifting the weights purely with my arms, and not move my core/torso at all.
Narrow Grip Bench Press - 40kg (up) 42.5 (up)Reps: 6 6 6 Did progress loading with this, so top set was 47.5. Still quite manageable. Think I can do baseline 50 atm. But shall progress systematically to 45 next workout.
Sunday, 14 September 2014
Fitness Log #5 - Chest - Week 2
Squats - previous: 52.5. now: 55kg (up)
6 6 6
Did the progressive loading thing where I increase the weight if I can do all 6 reps, so I went up to 60kg. It wasn't easy, but it felt like I could still keep going up. Shall start from 57.5 next time :)
Bench Press - previous: 52.5kg. now: 55kg (up to 57.5, 60, 60)
6 6 5
Same progressive load, so I was doing 60kg on the last set. I asked for a spot because it felt like I may not be able to complete it, but I think I could have... though my spotter helped to lift it when I struggled. Shall play safe and not rush the progression.
Inclined Bench Press - previous: 40kg. now: 40kg (up)
6 6 6
After consulting a few guides, I think I got the form of this down. Had little difficulty progressive loading this, so will up this to start from 42.5kg next.
Inclined Dumbbell Press - previous: 20kg (stay/up). now: 20kg (stay)
6 5 5
I had more difficulty with this exercise than previously, needing someone to help get the DBs into starting position from the 2nd set on, and failing for sets 2 and 3. Think I'll just go for 6 6 and last set till failure before I increase it to 7 reps, etc. Can't go higher in weight, as 20kg is the highest.
--
I am looking forward to when I can comfortably do 60 and above for squats and bench, as it's so much easier to load the weights lol. For the range of 50-60 it's so complicated have to use 2-3 plates.
6 6 6
Did the progressive loading thing where I increase the weight if I can do all 6 reps, so I went up to 60kg. It wasn't easy, but it felt like I could still keep going up. Shall start from 57.5 next time :)
Bench Press - previous: 52.5kg. now: 55kg (up to 57.5, 60, 60)
6 6 5
Same progressive load, so I was doing 60kg on the last set. I asked for a spot because it felt like I may not be able to complete it, but I think I could have... though my spotter helped to lift it when I struggled. Shall play safe and not rush the progression.
Inclined Bench Press - previous: 40kg. now: 40kg (up)
6 6 6
After consulting a few guides, I think I got the form of this down. Had little difficulty progressive loading this, so will up this to start from 42.5kg next.
Inclined Dumbbell Press - previous: 20kg (stay/up). now: 20kg (stay)
6 5 5
I had more difficulty with this exercise than previously, needing someone to help get the DBs into starting position from the 2nd set on, and failing for sets 2 and 3. Think I'll just go for 6 6 and last set till failure before I increase it to 7 reps, etc. Can't go higher in weight, as 20kg is the highest.
--
I am looking forward to when I can comfortably do 60 and above for squats and bench, as it's so much easier to load the weights lol. For the range of 50-60 it's so complicated have to use 2-3 plates.
Friday, 12 September 2014
Fitness Log #4 - Shoulders - Week 1
Standing Shoulder Press - 30kg (up)
6 6 6
Started at 25kg and realized it was too light. Went up one weight for every set, so ended at 35kg on the last set. So I kinda did 5 sets (including a warmup set on 20kg).. which made my shoulders feel very nua for the whole workout lol.
Standing side lateral raise - 6kg (up)
6 6 6
I actually started at 4kg as I was still feeling weak from the shoulder presses, then did 8kg, so I will record it as doing 6kg. Next time will try all 8kg.
Seated DB shoulder press - 16kg (up)
6 6 6
I really like DB presses for some reason, they just feel very controlled and engages a lot of my muscles in a very targeted way. And I seem to generally do more than people around my size for DB presses lol. Can shift this up one weight next workout.
Front DB raise - 10kg (up)
6 6 6
I didn't really know what to do for the last exercise, so I decided on this. 15kg was too heavy, 10kg wasn't too challenging. Shall try 12 next time.
--
Shoulder workouts give such a burn! My arms/shoulders were so numb and weak after the workout. Good stuff.
6 6 6
Started at 25kg and realized it was too light. Went up one weight for every set, so ended at 35kg on the last set. So I kinda did 5 sets (including a warmup set on 20kg).. which made my shoulders feel very nua for the whole workout lol.
Standing side lateral raise - 6kg (up)
6 6 6
I actually started at 4kg as I was still feeling weak from the shoulder presses, then did 8kg, so I will record it as doing 6kg. Next time will try all 8kg.
Seated DB shoulder press - 16kg (up)
6 6 6
I really like DB presses for some reason, they just feel very controlled and engages a lot of my muscles in a very targeted way. And I seem to generally do more than people around my size for DB presses lol. Can shift this up one weight next workout.
Front DB raise - 10kg (up)
6 6 6
I didn't really know what to do for the last exercise, so I decided on this. 15kg was too heavy, 10kg wasn't too challenging. Shall try 12 next time.
--
Shoulder workouts give such a burn! My arms/shoulders were so numb and weak after the workout. Good stuff.
Fitness Log #3 - Back - Week 1
Chin ups
Reps: 5 (previous : 4)
Chin-ups were never my strong suit, but it's one of the best back/compound exercises! Works the arms, shoulders, back, all at once! Thus I try to do it. Hope to push it up to 10 within the next few months (the last time I did 10 was when I was in army)
Deadlift - 70kg (up to 666 reps)
Reps: 5 5 5
I have a love/hate relationship with deadlifts. There's something about lifting something heavy that feels good... but i'm getting some serious callouses on my hands. Think it's because my grip isn't very strong, so the bar slips a little as I lift. I would like to stay on the current weight to improve my form too, I'm arching my back a little for some reps.
Crunches
Reps : 50
I basically do till failure, with a rough target in mind. My core was burning at around 30 reps but I pushed to 50.. I would like to aim for 55 next, but the burn...
Lat pull downs - 50kg (up)
Reps: 6 6 5
The lat pull down machine at SAFRA Mount Faber is a bit odd as it requires you to stand up to complete a rep (the bar is really high up). I went up one weight with every set, and didn't really finish the last set.
-
Back day is quite awesome, because deadlift is my top 2 fav exercises (tog with bench press). My lower back is hella sore the day after though. Ugh.
Reps: 5 (previous : 4)
Chin-ups were never my strong suit, but it's one of the best back/compound exercises! Works the arms, shoulders, back, all at once! Thus I try to do it. Hope to push it up to 10 within the next few months (the last time I did 10 was when I was in army)
Deadlift - 70kg (up to 666 reps)
Reps: 5 5 5
I have a love/hate relationship with deadlifts. There's something about lifting something heavy that feels good... but i'm getting some serious callouses on my hands. Think it's because my grip isn't very strong, so the bar slips a little as I lift. I would like to stay on the current weight to improve my form too, I'm arching my back a little for some reps.
Crunches
Reps : 50
I basically do till failure, with a rough target in mind. My core was burning at around 30 reps but I pushed to 50.. I would like to aim for 55 next, but the burn...
Lat pull downs - 50kg (up)
Reps: 6 6 5
The lat pull down machine at SAFRA Mount Faber is a bit odd as it requires you to stand up to complete a rep (the bar is really high up). I went up one weight with every set, and didn't really finish the last set.
-
Back day is quite awesome, because deadlift is my top 2 fav exercises (tog with bench press). My lower back is hella sore the day after though. Ugh.
Tuesday, 9 September 2014
Fitness Log #2 - Arms - Week 1
Straight Barbell Bicep Curls - 27.5kg (stay)
changed to EZ Bar Bicep Curls - 17.5kg (up)
Reps: 6, 6, 6
Experienced pain in my wrist in the first set of my straight barbell curls... so decided to go to EZ bar. Not sure how to manage this - the gym I normally go to doesn't have EZ bar. Damn. Will try straight bar again next time, but do some good stretching of my wrist/forearm first.
DB tricep curls - 15kg (up)
Reps: 6 6 6
Kind of messed this up by mistakenly doing it one-handed... then realized it was too difficult. It's two-handed! Ok. Will up this weight next time.
Alternate DB bicep curls - 15kg (stay)
Reps: 6 6 6
Will up the reps to all 7s next time, as I feel I still need more work on my form before progressing on the weight. No point cheating myself.
Narrow Grip Bench Press - 40kg (up)
Reps: 6 6 6
A new exercise, so I started light as I'm not sure how heavy I could go. Had little difficulty with this, so will increase to 42.5 next time.
--
Overall I feel arms day don't really feel very fulfilling, probably because of the nagging soreness/pain in my left wrist/forearm. I think I will add a stretching/conditioning exercise at the start of my arms day workout session, to ease my wrist into the workout.
Monday, 8 September 2014
Fitness Log #2 - Chest - Week 1
Squats - 52.5 kg (up)
6 6 6
I didn't increase the weight though I should have. Didn't feel too stretched or exhausted by this, though got a good sweat from it. Feel slight discomforts in areas I shouldn't feel (e.g. ankle, lower back), so taking it easy with the progression for this exercise till I improve my form.
Bench Press - 52.5kg (up!)
6 6 7
I'm on a system where if I do 6 reps, I'll increase the next set by 2.5kg. So I actually did 52.5, 55, 57.5... and it felt quite easy! I wasn't even struggling that hard in the last set, so did an extra rep for kicks. I think 6 6 6 is a very forgiving rep/set range, can lift heavier than both 3x8 or 5x5. Shall to go till failure for the last set for future workouts.
Inclined Bench Press - 40 kg (stay)
6 5 6
A brand new exercise for me, so I was getting used to the range of motion. It felt weird as if I were to extend my arms naturally, the weight goes outwards at an angle, so I have to try to push the weight straight up. Still working on my form for this exercise, so I'll probably stay at this weight, and may consider going down one.
Inclined Dumbbell Press - 20kg (stay/up)
6 6 6
The gym at Bukit Gombak doesn't have dumbbells past 20kg >< How to progress? Not very sure about this. May just push it up to 10 reps a set, or find another gym with 20+kg weights and stay at a heavy weight (6 rep range)
Overall a pretty satisfying workout. I think I was happy about the Bench haha. I'll be looking forward to steady progress in my weights, and dread the day I plateau, simply because of how long away the next workout (and my chance to progress) is
6 6 6
I didn't increase the weight though I should have. Didn't feel too stretched or exhausted by this, though got a good sweat from it. Feel slight discomforts in areas I shouldn't feel (e.g. ankle, lower back), so taking it easy with the progression for this exercise till I improve my form.
Bench Press - 52.5kg (up!)
6 6 7
I'm on a system where if I do 6 reps, I'll increase the next set by 2.5kg. So I actually did 52.5, 55, 57.5... and it felt quite easy! I wasn't even struggling that hard in the last set, so did an extra rep for kicks. I think 6 6 6 is a very forgiving rep/set range, can lift heavier than both 3x8 or 5x5. Shall to go till failure for the last set for future workouts.
Inclined Bench Press - 40 kg (stay)
6 5 6
A brand new exercise for me, so I was getting used to the range of motion. It felt weird as if I were to extend my arms naturally, the weight goes outwards at an angle, so I have to try to push the weight straight up. Still working on my form for this exercise, so I'll probably stay at this weight, and may consider going down one.
Inclined Dumbbell Press - 20kg (stay/up)
6 6 6
The gym at Bukit Gombak doesn't have dumbbells past 20kg >< How to progress? Not very sure about this. May just push it up to 10 reps a set, or find another gym with 20+kg weights and stay at a heavy weight (6 rep range)
Overall a pretty satisfying workout. I think I was happy about the Bench haha. I'll be looking forward to steady progress in my weights, and dread the day I plateau, simply because of how long away the next workout (and my chance to progress) is
Friday, 5 September 2014
Fitness Log #1 - Arms-Week0
So... after a long hiatus I decided to start gymming properly again. Well, I was already gymming since I started work at the pathetic gym near my workplace, but it was missing a Squat rack and a Bench rack, so I couldn't do those two all-important compound lifts. Plus I still stuck to my 3 day mixed routine, which wasn't giving me any noticeable gains, apart from a slight increase in definition in my arms.
During this time, there was a period of maybe a month where I increased my diet too, eating an extra snack each day of usually chicken fillets and drinking a banana milkshake every afternoon. I'm not sure how much that really helped apart from packing on some stubborn tummy fat, but I did gain 3 kg in the 3 months.
Now, I will be starting on a 4 day split routine - chest, arms, rest, back, shoulders (I do squats with chest day, and crunches with back day) - and hope this routine gives me more gains. I'll evaluate the overall routine again in 3 months. I'm a bit lazy to up my diet again, due to the extra costs/time, but I know this will limit my gains too. Sigh. It's tough to get bigger.
--
I wanted to log all my workouts with my thoughts so that I can have a clearer idea of my progression.
Arms - Week 0
This is Week 0 because it isn't the first full week. And I like working on arms.
Straight Barbell Bicep Curls - 25kg (up)
Reps: 6, 6, 6
This weight is too light but it was the heaviest one available in the pathetic gym. Next week onwards I'll go to a proper one and start upping the weights. I'm a little concerned about the strain to my wrist though - back in Boston when I was lifting too, I developed an acute pain to my wrist because of the straight bar. I think I will continue with the straight bar for a while, till the pain returns, then I'll use the EZ bar.
DB tricep curls - 15kg (up)
Reps: 6 6 6
Not used to working my triceps so started lighter to be safe, and also get used to the exercise. This is the one-handed variation where I curl above my head to behind my neck. Feels great for now, but not sure what happens when I hit a weight too heavy for me. Will I drop the weight?
Alternate DB bicep curls - 15kg (stay)
Reps: 6 6 6
Though I completed the reps, I find I cheat a lot on the form by swinging my body to pull the weight up. I think I'll stay on this weight first to improve my form, and once I can lift the full reps without swinging and purely using my arms, I will up the weight.
Hammer curls - 15kg (down)
Reps: 6 6 6
Similar to the above, I cheat on the form. I think the weight is too heavy by this time into my workout, so I have to go lower. I want to get perfect reps out each time, no point cheating myself and going up a weight when I compromise form. Ultimately, my goal is for bigger muscles, not for bragging rights of lifting a heavier weight.
I do want to replace this exercise with another tricep exercise such as Closed Grip Bench Press, maybe I'll do that for the next workout.
During this time, there was a period of maybe a month where I increased my diet too, eating an extra snack each day of usually chicken fillets and drinking a banana milkshake every afternoon. I'm not sure how much that really helped apart from packing on some stubborn tummy fat, but I did gain 3 kg in the 3 months.
Now, I will be starting on a 4 day split routine - chest, arms, rest, back, shoulders (I do squats with chest day, and crunches with back day) - and hope this routine gives me more gains. I'll evaluate the overall routine again in 3 months. I'm a bit lazy to up my diet again, due to the extra costs/time, but I know this will limit my gains too. Sigh. It's tough to get bigger.
--
I wanted to log all my workouts with my thoughts so that I can have a clearer idea of my progression.
Arms - Week 0
This is Week 0 because it isn't the first full week. And I like working on arms.
Straight Barbell Bicep Curls - 25kg (up)
Reps: 6, 6, 6
This weight is too light but it was the heaviest one available in the pathetic gym. Next week onwards I'll go to a proper one and start upping the weights. I'm a little concerned about the strain to my wrist though - back in Boston when I was lifting too, I developed an acute pain to my wrist because of the straight bar. I think I will continue with the straight bar for a while, till the pain returns, then I'll use the EZ bar.
DB tricep curls - 15kg (up)
Reps: 6 6 6
Not used to working my triceps so started lighter to be safe, and also get used to the exercise. This is the one-handed variation where I curl above my head to behind my neck. Feels great for now, but not sure what happens when I hit a weight too heavy for me. Will I drop the weight?
Alternate DB bicep curls - 15kg (stay)
Reps: 6 6 6
Though I completed the reps, I find I cheat a lot on the form by swinging my body to pull the weight up. I think I'll stay on this weight first to improve my form, and once I can lift the full reps without swinging and purely using my arms, I will up the weight.
Hammer curls - 15kg (down)
Reps: 6 6 6
Similar to the above, I cheat on the form. I think the weight is too heavy by this time into my workout, so I have to go lower. I want to get perfect reps out each time, no point cheating myself and going up a weight when I compromise form. Ultimately, my goal is for bigger muscles, not for bragging rights of lifting a heavier weight.
I do want to replace this exercise with another tricep exercise such as Closed Grip Bench Press, maybe I'll do that for the next workout.
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