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.
Thursday, 30 October 2014
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 :/
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