Bicep pullups - 8
Woo! new PR. I think if I realllllyyyy push I can do 9. But I only managed 8.5 this time haha. Shall try for 9 next time. Once I can do 9, I will do a second set. Once I can do 2 sets of 8 (first set I will do till failure), I will add a 3rd set.
Narrow grip bench press - 52.5, 55, 55
866
Got a very horrible spotter on my second set who basically assisted me on every rep -_- Gee . I really have to specify 'please don't help me unless I say help'
Bicep curls with ez bar - 17.5 17.5 15
868
Lol no strength to curl the bar up. I didn't want to cheat (e.g. flare elbows outwards) so really couldn't do more reps.
Skull crushers - 17.5 17.5 12.5
8 7 8
Dropped it by 5 because I wasn't really doing strict form (lowering weight fully) with the heavier weight. Think after my deload I will stay at 15 until I can do perfect form for 3 sets.
Seated DB bicep curl 12 12 10
856
meh
Monday, 24 November 2014
Chest - Week 12
Squats 67.5 prog
886
Wow. This was super tough. I had this weird neck/back pain after the 2nd set, wanted to drop weight but decided to push through after some massaging and rubbing. In the end did something like 4-5 reps, then racked the weight , as my back couldn't really hold the weight up much longer. Think it's a stamina issue. Will start from 70kg next time. And maybe warmup with 45? We'll see.
Bench 57.5 pyra
876
The squats really made me spent, so didn't have much strength on this. I think I should deload and focus on a slow motion to really work the chest and develop strength. Now kinda just pushing with everything including arms. May try to deload to 55 straight, 57.5 straight, etc if i plateau for another session.
Inclined Bench 47.5 47.5 40
866
I may want to deload this weight too. No point increasing weight that I can't lift for 8 reps.
Calf raises 45kg (at safra, with 12 kg base) prog
888
Not sure if this is heavier than toapayoh or what. Not sure what the base weight at toapayoh is...
DB bench 20kg
887
This felt quite good until the last rep lol. I was trying to go for 10 reps. I think the rest after the back to back chest exercises allowed me to at least perform this exercise well.
886
Wow. This was super tough. I had this weird neck/back pain after the 2nd set, wanted to drop weight but decided to push through after some massaging and rubbing. In the end did something like 4-5 reps, then racked the weight , as my back couldn't really hold the weight up much longer. Think it's a stamina issue. Will start from 70kg next time. And maybe warmup with 45? We'll see.
Bench 57.5 pyra
876
The squats really made me spent, so didn't have much strength on this. I think I should deload and focus on a slow motion to really work the chest and develop strength. Now kinda just pushing with everything including arms. May try to deload to 55 straight, 57.5 straight, etc if i plateau for another session.
Inclined Bench 47.5 47.5 40
866
I may want to deload this weight too. No point increasing weight that I can't lift for 8 reps.
Calf raises 45kg (at safra, with 12 kg base) prog
888
Not sure if this is heavier than toapayoh or what. Not sure what the base weight at toapayoh is...
DB bench 20kg
887
This felt quite good until the last rep lol. I was trying to go for 10 reps. I think the rest after the back to back chest exercises allowed me to at least perform this exercise well.
Friday, 21 November 2014
Shoulders - Week 11
Standing shoulder press 37.5 pyra
877
Totally stalling on this. Contemplating doing a 5kg deload just to focus on slow upward and downward motion and really hit those muscles. I think I'll do that. 35kg straight sets, and build up to 40kg.
Side lateral raise 7.5kg
888
tried 10kg which was too heavy. This weight is just nice to get a controlled motion both up and down.
Seated db press 17.5kg
886
Meh. Couldn't push it up on the last 2 reps
Front DB raise 7.5kg
888
same as the side raise, this is the weight that is just nice to get a controlled motion. Will stay at this weight.
877
Totally stalling on this. Contemplating doing a 5kg deload just to focus on slow upward and downward motion and really hit those muscles. I think I'll do that. 35kg straight sets, and build up to 40kg.
Side lateral raise 7.5kg
888
tried 10kg which was too heavy. This weight is just nice to get a controlled motion both up and down.
Seated db press 17.5kg
886
Meh. Couldn't push it up on the last 2 reps
Front DB raise 7.5kg
888
same as the side raise, this is the weight that is just nice to get a controlled motion. Will stay at this weight.
Thursday, 20 November 2014
Back - Week 11
chinups - 8!
woo! ippt silver. haha. This felt good today. Was going slow and steady, not dropping quickly on the negatives (downward motion). Once I can do 9, I will stop at 8 and do multiple sets.
Deadlifts - 75 prog
666!
Woo!! Felt good to lift 80kg. The last rep of the last set took a while though, had to take a breath and alternate my grip, but otherwise was a clean lift. I have to focus on maintaining perfect form over increasing weight - this is one exercise which you cannot cheat or you'll hurt yourself.
Crunches - 70
Lat pull downs - 50 50 45
8 6 6
I think the more chinups I do, the worse this exercise gets. But it's ok, I have to just give it my all and pull till failure.
Bent over db row - 15 kg
886
I did all reps except for the last 2 on my left arm - my arm had no more strength to lift the weight! lol. not my back/lats.
--
Overall a good workout. Felt good, hitting new PRs. I feel like adding shrugs, not sure to back day or shoulder day..
woo! ippt silver. haha. This felt good today. Was going slow and steady, not dropping quickly on the negatives (downward motion). Once I can do 9, I will stop at 8 and do multiple sets.
Deadlifts - 75 prog
666!
Woo!! Felt good to lift 80kg. The last rep of the last set took a while though, had to take a breath and alternate my grip, but otherwise was a clean lift. I have to focus on maintaining perfect form over increasing weight - this is one exercise which you cannot cheat or you'll hurt yourself.
Crunches - 70
Lat pull downs - 50 50 45
8 6 6
I think the more chinups I do, the worse this exercise gets. But it's ok, I have to just give it my all and pull till failure.
Bent over db row - 15 kg
886
I did all reps except for the last 2 on my left arm - my arm had no more strength to lift the weight! lol. not my back/lats.
--
Overall a good workout. Felt good, hitting new PRs. I feel like adding shrugs, not sure to back day or shoulder day..
Arms - Week 11
An extremely rushed session as I was short on time. Boo
Bicep chinups - 7
I think I can do more, if I had better grip.
Narrow grip bench press - 50 prog
888
The last 2 sets were a bit of a struggle, but I pushed it through. Pretty sure I'll fail with one more increase in weight, but I'll just up this anyway next week
Bicep curl with ez bar - 17.5 17.5 15
888
Still can't do straight sets of 17.5 for this exercise, but my form is improving. Soon I will be able to do it!
skullcrusher - 10kg db one handed
the bench and bar was taken, so I used a dumbbell for this. think i did 8 reps of 10kg.
bicep curl with db
12.5/10
I can't remember really. Think I used a light weight and did the curl from my leg kind, instead of normal hammer curl
Bicep chinups - 7
I think I can do more, if I had better grip.
Narrow grip bench press - 50 prog
888
The last 2 sets were a bit of a struggle, but I pushed it through. Pretty sure I'll fail with one more increase in weight, but I'll just up this anyway next week
Bicep curl with ez bar - 17.5 17.5 15
888
Still can't do straight sets of 17.5 for this exercise, but my form is improving. Soon I will be able to do it!
skullcrusher - 10kg db one handed
the bench and bar was taken, so I used a dumbbell for this. think i did 8 reps of 10kg.
bicep curl with db
12.5/10
I can't remember really. Think I used a light weight and did the curl from my leg kind, instead of normal hammer curl
Sunday, 16 November 2014
Chest - Week 11
Squats - 65 prog
888
wow i almost died lol. almost neck sprained in the last set. But ok, it feels like a good full body workout. And always panting at the end.
Bench Press - 57.5 prog
885
I am nowhere close to being able to bench 62.5. The last set I think I did 4 only and had one assisted by my spotter. May do flat 60s next time. See how it feels.
Inclined Bench - 47.5 47.5 45
864
The bench press killed me so I couldn't do this properly. Shall stay at 47.5
Calf raises - 52.5 55
88
Cut this exercise halfway as the inclined bench freed up and I had to rush over before someone else stole it.
DB bench - 20 20 18
8 4 5
Wow haha i was at 22.5 last week. Damn. Will start at 20 again next week.
--
Didn't feel as strong this session.. but have to remind myself that it's not about how heavy I lift, but that I push to failure for each exercise. I'm not a powerlifter, I'm going for reps, going for perfect form, going for GAINS. Don't care about lifting heavier and heavier, that is just a byproduct of growing stronger. But have to maintain strict form!
888
wow i almost died lol. almost neck sprained in the last set. But ok, it feels like a good full body workout. And always panting at the end.
Bench Press - 57.5 prog
885
I am nowhere close to being able to bench 62.5. The last set I think I did 4 only and had one assisted by my spotter. May do flat 60s next time. See how it feels.
Inclined Bench - 47.5 47.5 45
864
The bench press killed me so I couldn't do this properly. Shall stay at 47.5
Calf raises - 52.5 55
88
Cut this exercise halfway as the inclined bench freed up and I had to rush over before someone else stole it.
DB bench - 20 20 18
8 4 5
Wow haha i was at 22.5 last week. Damn. Will start at 20 again next week.
--
Didn't feel as strong this session.. but have to remind myself that it's not about how heavy I lift, but that I push to failure for each exercise. I'm not a powerlifter, I'm going for reps, going for perfect form, going for GAINS. Don't care about lifting heavier and heavier, that is just a byproduct of growing stronger. But have to maintain strict form!
Thursday, 13 November 2014
Shoulders - Week 10
This was some what of a chapalang session because I brought the gf along with my complimentary gym pass which I got when I signed up for Energyone membership.
-
Standing Shoulder Press 40kg straight
8 6 5
Grr must bust this 40kg barrier. So difficult...
Side DB lateral raise - 10kg
888
Shouldn't increase this, as I'm still swinging a lot. I don't really like these side/front raises, need to figure out a new way to work shoulders.
*ok upon googling, this seems like a necessary exercise. Need to do with proper form though.
Seated DB shoulder press - 20, 18, 16kg
666
This was so bad. But yea.
Front DB raise - 8kg
888
Same comment as above.
-
Standing Shoulder Press 40kg straight
8 6 5
Grr must bust this 40kg barrier. So difficult...
Side DB lateral raise - 10kg
888
Shouldn't increase this, as I'm still swinging a lot. I don't really like these side/front raises, need to figure out a new way to work shoulders.
*ok upon googling, this seems like a necessary exercise. Need to do with proper form though.
Seated DB shoulder press - 20, 18, 16kg
666
This was so bad. But yea.
Front DB raise - 8kg
888
Same comment as above.
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