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.
Sunday, 30 November 2014
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.
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