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.
Thursday, 13 November 2014
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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