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.
Thursday, 30 October 2014
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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