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.
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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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