Chest - Week 2

Motivation overall is going down.. which is bad. Well, at least I am bound by this 6 month thing which ends in Apr/May 2015, thus I will keep going. May reduce to 3x a week.

Squats - 75kg
666
The only exercise that is continually progressing! This felt better this week (than last week), and feels like keep going up. The last few reps are always so scary but oh so satisfying when I straighten out.

Bench Press - 57.5kg
886
Wa kao keep getting stuck at here and cant hit the elusive '1 plate' 60kg. Will try again next week, if can't I will deload to 55.

Calf raise - 60kg
888
Up

Inclined Bench press - 45kg
885
Oops. Haha stay at this weight.

Inclined DB bench press - 20kg
865
Oops, I knew i felt weaker this week thus I used lighter DBs. Hope to do straight sets of 8 next week.

Arms - Week 2

Bicep pullups 8,4

Narrow Bench Press 52.5
888
It was slightly a grind in the last few reps, but pushed through without spotter help. Woot.

Bicep curl ez bar - 15kg
887
?? Not sure why this regression occurred. It's ok, form form form most important.

skullcrushers - 15kg
888
stay

bicep curls db - 10kg
888
wasn't easy for some reason also.

Chest - Week 2

Bench Press - 57.5
886 (last 2 with spotter)
Still cannot get the clean 8 reps for the last set. Will try at this weight again next week.

Squats - 72.5
666
I'm so close to failure I'm not sure how  much more weight I can get. the last few reps always feel like such a grind and I'll be panting at the end.

Inclined Bench 42.5
888
Up

Calf - 57.5
888
This actually felt quite heavy. will try 60 next week

DB Bench press - 22.5
8 6 5
Too heavy! haha. will try again next week.

Shoulders - Week 1

Standing shoulder press 35kg
888
Man, was slightly struggling on last few reps. Will up the weight, but will surely struggle next week.

Side lateral raise 7.5kg
888
No way of going up yet

Seated DB press 17.5
886
damn.

Front DB raise 7.5kg
888
These feel easier than the side, but dont think will up

Shrugs - 20kg plates
888
How do I up the weight for this?

Back - Week 1

chinups - 8,4
Kinda rushed through the reps here, will try to control the movement so I get real gains instead of fake gains

Deadlifts - 77.5
666
Man, The last few reps of the 2nd and 3rd set were tough - had to take a few seconds break in between. Onward to 80!

Crunches - 70

Lat pull downs 45
888
Can go up I think.

One handed DB pull 15kg
888
I think I can go up to 17.5. Let's try.

Arms - Week 1

Underarm pullups - 8, 3
I decided to do 2 sets, and ended up doing about 8.5 and 3.5 haha. I don't like how the bar at mount faber is kinda slightly tilted to the sides, so it's not a very natural grip.

Narrow grip bench press - 50, 52.5, 52.5
888
I was worried that 52.5 would be a bit too heavy, as my normal bench press was only 55! But 50 felt easy, so I upped to 52.5. Will start from 52.5 next time, and if it feels easy I may up to 55.

ez bar bicep curls 15kg
888
decided to go lighter this week, and thought this was a good choice. The last few reps of the last set was quite a grind. don't think I can do 17.5 with perfect form, so i'll stick to 15kg till my arms get stronger so I can get maximum gains from a slow, controlled movement.

skullcrusher 15kg
888
I think I can go heavier on this, but aligning the weight with my bicep curls is more convenient so maybe I won't up this for a while and just focus on more perfect form.

DB bicep curls 10kg
888
As I'm doing them seated and against my thigh, this really isolates my biceps so I can't swing my body or use my back to help... which may explain the lower weight. I don't think I'm ready to increase the weight yet, though the first set seemed easy.

Chest - Week 1

Going to reset the numbering everytime I deload so it won't go up to too high a number.

Bench Press - 55kg
888
Felt a little heavy  but managed all sets without any help. Will probably need spotter for mental support next time.

Squats - 70kg
666
Struggled with the last few reps, but could be because I haven't squatted so heavy in a while. I decided to cut down on Squat reps because don't think going high reps helped much. Will up to 72.5

Inclined Bench - 42.5
886
Oh dear, failed cos my triceps didn't feel strong enough to push, and I didn't have a spotter, so I just stopped after 6. Will stay at this weight, and try to do it with a spotter on the last set next time.

Calf raise - 55kg
888

Inclined DB Bench - 20kg
888
Yay! the last rep was a real grind though. Will consider upping to 22.5 or just staying at this weight and slow down the movement to get maximum stretch/contraction on my chest

--

Using a new system of doing straight sets instead of progressively loading. let's see if this is better.

Back - Week 13

Chinups 7.5
oopsy. fell short of my usual 8 reps. Think I need to hang for shorter durations between reps.

Deadlifts 50kg
666
light and easy. Did each rep very slowly to get the full stretch

Crunches 70

Lat Pull down 39
888
I actually tweaked some strange shoulder muscle while doing this. Really strange muscle in the middle of nowhere not sure how to stretch it

One-handed DB pull 12.5kg
888
Tried to go slow and easy to really get full stretch. Love deload week.

---

I don't know if deload week will help me hit new PRs next week (probably not), but what it does is remove the stress/pressure of hitting my weights for a week, which is great! Now I can go back to hitting the weights hard next week.. for maybe another 8 weeks before I take a deload.

Arms - Week 13

Undergrip pullups - 8.5
I'm not sure if I did 8 or 9... the top of my head probably cleared the bar though not my chin.

narrow grip bench press - 40 prog
888

bicep curl 10kg

skullcrusher 10kg

db curls 7.5kg

888 for alllll.

Really went slow and completely squeezed for each rep of each exercise. It felt really good though, a different kind of feeling versus when I'm going hard 100% to clear the reps on a heavier weight.

Did 10 mins of HIIT on the bike as usual. Hope to hit 55 by end of the week!