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 :/
Showing posts with label Chest. Show all posts
Showing posts with label Chest. Show all posts
Sunday, 19 October 2014
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.
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.
--
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.
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.
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.
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
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