Today was a special day, as I will be overseas on Thurs/Fri this week, thus will miss my back/shoulders workout, so I skipped arms day and did back AND shoulders. I may end up phasing out arms day, because I don't really feel any benefits from it, plus it's hurting my wrists.
Deadlifts - Previous : 70kg straight. Now: 70kg prog (up)
555
I was pleasantly surprised by this. I can pull 75kg now! Albeit the last rep I took 2 tries lol. Didn't get a good grip nor braced myself enough to lift on the first try. Gonna keep going up!
Military Press - Previous: 35kg. Now: 37.5kg (up)
665 (prog)
Woot! I think I would have been able to squeeze out the last rep if I had taken a good breath and really pushed it hard, but I failed out on my first try and didn't try again. Will up it to 40kg from the start next time yay 10kg plates!
Lat Pull downs - previous: 45kg. Now: 50kg
666
Back at SAFRA, so the machine was in kilograms. I find this quite tough though, don't think my lats are very strong. Maybe I should do more chinups rather than skip them (I skipped them today because I wanted to focus on deadlifts)
seated shoulder DB press - previous 16kg. Now: 17.5kg
666
At the gombak gym, there is no 18kg, so there's no natural progression from 16kg apart from increasing reps. Here at SAFRA I got to do 17.5kg, so it was good. Didn't have much difficulty finishing it, love this exercise can really dig deep and push through.
Crunches - previous 60. now: 70
Lol, surprised myself here. I do this till failure, so I guess I've to aim for 80 next time.
Tuesday, 30 September 2014
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.
Friday, 26 September 2014
Fitness Log - Shoulders - Week 3
Standing Shoulder Press - previous: 32.5kg . now: 35kg
6 6 5 (prog)
Love this exercise too. Hope my injury in my shoulder doesn't come back.. I hit about this weight last time in NUS before an injury made me lay off shoulder press completely. 40kg was tough, only managed to push out 5. I think I may stay at this weight, because I'm missing one week due to being overseas next week. Or maybe do 37.5, 40, 37.5
Standing side lateral raise - previous 6. Now 8kg (up)8kg
6 6 6
This exercise really killed me lol. I held the weight for 1 second at the top of the motion before lowering it, and got a really good workout from this. My left arm felt considerably weaker, and didn't manage to do that hold for my left arm on the last set. Think I'll stay at this weight until I can do a lift-squeeze-lower without too much difficulty for both arms.
Seated DB shoulder press - previous 16. now 16kg (up on reps)
887
Think my shoulders are already really hit from the previous 2 exercises, so couldn't fully do 8 reps on the last set. Considering doing 6 reps of 20kg next time.. will see how I feel after the 2nd exercise in my next workout.
Front DB raise - previous 10kg. now 10kg (stay, controlled), 8kg
6 6 6
My left arm was so hit that I couldn't even lift the 10kg, had to use 8kg. Also did a lift -hold , like the side raises. Think will stay at 10kg for both arms.
--
The side and front raises really hit hard this week, felt like my shoulder heads got a good workout. Grow grow grow!
6 6 5 (prog)
Love this exercise too. Hope my injury in my shoulder doesn't come back.. I hit about this weight last time in NUS before an injury made me lay off shoulder press completely. 40kg was tough, only managed to push out 5. I think I may stay at this weight, because I'm missing one week due to being overseas next week. Or maybe do 37.5, 40, 37.5
Standing side lateral raise - previous 6. Now 8kg (up)8kg
6 6 6
This exercise really killed me lol. I held the weight for 1 second at the top of the motion before lowering it, and got a really good workout from this. My left arm felt considerably weaker, and didn't manage to do that hold for my left arm on the last set. Think I'll stay at this weight until I can do a lift-squeeze-lower without too much difficulty for both arms.
Seated DB shoulder press - previous 16. now 16kg (up on reps)
887
Think my shoulders are already really hit from the previous 2 exercises, so couldn't fully do 8 reps on the last set. Considering doing 6 reps of 20kg next time.. will see how I feel after the 2nd exercise in my next workout.
Front DB raise - previous 10kg. now 10kg (stay, controlled), 8kg
6 6 6
My left arm was so hit that I couldn't even lift the 10kg, had to use 8kg. Also did a lift -hold , like the side raises. Think will stay at 10kg for both arms.
--
The side and front raises really hit hard this week, felt like my shoulder heads got a good workout. Grow grow grow!
Thursday, 25 September 2014
Fitness Log - Back - Week 3
I realized it's pointless keeping track of the # of Fitness log, so just gonna omit that from now on.
Chin ups
Reps: previous: 6. now: 4
LOL couldn't do more than 4, cos my grip slipped and I was doing finger pullups for 2 reps. Maybe I should try wearing gloves the next time I try chinups.
Deadlift - previous: 70kg. now: 70kg (up to 70 72.5 72.5)
Reps: 5 5 5
Did 70 for straight sets, struggled abit on the last rep of the last set, but managed to pull through. I love deadlifts... must be my favourite exercise together with seated shoulder press and bench press. Gonna try to up a bit next time, but I'll miss this exercise for a week because I'm going overseas :S Not sure whether to progress up or to keep at 70. Think I'll try to progress, but if it doesn't feel right I'll be patient.
Crunches
Reps : 60
I kinda love this now... it gives me such a burn. I basically do till failure, which is usually a set number I have before I start. I wonder what my real failure rep count is. Maybe 70.
Lat pull downs - previous 45kg. now 100, 110, 110lbs
Reps: 6 6 6
Hmm the machine at Gombak uses pounds instead of KG. so I did 110lbs today? Lol. struggled quite a bit with last set, think need to take it easy on the progression to maximise the gains as I"m cheating and swinging alot on the last set so abit no point.
Chin ups
Reps: previous: 6. now: 4
LOL couldn't do more than 4, cos my grip slipped and I was doing finger pullups for 2 reps. Maybe I should try wearing gloves the next time I try chinups.
Deadlift - previous: 70kg. now: 70kg (up to 70 72.5 72.5)
Reps: 5 5 5
Did 70 for straight sets, struggled abit on the last rep of the last set, but managed to pull through. I love deadlifts... must be my favourite exercise together with seated shoulder press and bench press. Gonna try to up a bit next time, but I'll miss this exercise for a week because I'm going overseas :S Not sure whether to progress up or to keep at 70. Think I'll try to progress, but if it doesn't feel right I'll be patient.
Crunches
Reps : 60
I kinda love this now... it gives me such a burn. I basically do till failure, which is usually a set number I have before I start. I wonder what my real failure rep count is. Maybe 70.
Lat pull downs - previous 45kg. now 100, 110, 110lbs
Reps: 6 6 6
Hmm the machine at Gombak uses pounds instead of KG. so I did 110lbs today? Lol. struggled quite a bit with last set, think need to take it easy on the progression to maximise the gains as I"m cheating and swinging alot on the last set so abit no point.
Wednesday, 24 September 2014
Fitness Log #10 - Arms - Week 3
EZ Bar Bicep Curls - previous - 17.5kg. now: 20kg (up)
Reps: 6, 6, 6 (prog)
Tried wearing gloves (with wrist support) for this, but not sure if it helped or worsened. I think I may have to go easy on the weight and just work on more reps to strengthen my wrists instead of going for heavy weight for arms.
Skullcrushers - 20kg (up)
Reps: 6 6 6 (prog)
This is a new exercise - I don't normally do it as I don't always get a barbell for free. Next time I may have to use the EZbar for this. It works the triceps much better (the best I think) though than any other exercise
Alternate DB bicep curls - 16kg (prev) (stay on 15/16)
Reps: 6 6 6
Not sure why but my wrists hurt when I did this. I think I cannot go heavy on arm exercises, as my arm strength is outpacing my wrist strength. Shall work my way up to 10 reps for 16kg before progressing.
Narrow Grip Bench Press - previous: 42.5kg. Now: 45kg (up)
Reps: 666 (prog)
I think I can do 50+ no problem. Shall keep progressing. The aches on my triceps the next day are amazing lol.
--
Really don't like arms day though in theory it's the one I want the most lol. Don't find them very productive in terms of progression and at the end of workout. May do without it after 1-2 months, we'll see.
Reps: 6, 6, 6 (prog)
Tried wearing gloves (with wrist support) for this, but not sure if it helped or worsened. I think I may have to go easy on the weight and just work on more reps to strengthen my wrists instead of going for heavy weight for arms.
Skullcrushers - 20kg (up)
Reps: 6 6 6 (prog)
This is a new exercise - I don't normally do it as I don't always get a barbell for free. Next time I may have to use the EZbar for this. It works the triceps much better (the best I think) though than any other exercise
Alternate DB bicep curls - 16kg (prev) (stay on 15/16)
Reps: 6 6 6
Not sure why but my wrists hurt when I did this. I think I cannot go heavy on arm exercises, as my arm strength is outpacing my wrist strength. Shall work my way up to 10 reps for 16kg before progressing.
Narrow Grip Bench Press - previous: 42.5kg. Now: 45kg (up)
Reps: 666 (prog)
I think I can do 50+ no problem. Shall keep progressing. The aches on my triceps the next day are amazing lol.
--
Really don't like arms day though in theory it's the one I want the most lol. Don't find them very productive in terms of progression and at the end of workout. May do without it after 1-2 months, we'll see.
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.
Friday, 19 September 2014
Fitness Log #8 - Shoulders - Week 2
Standing Shoulder Press - previous: 30. Now: 32.5kg (up)
6 6 6 (prog)
The Squat rack was hogged by a group of 4, so I had to do this with the bench's barbell... which meant a power clean into position every set :( Still managed to finish my sets cleanly though.
Note to self: 'prog' means progressive loading.
Standing side lateral raise - previous 6. Now 8kg (up)
6 6 6
It's so hard to do this with proper form. I wonder if there's any point pushing the weight up or keep working on perfect technique (i.e. slow, controlled motion). Being able to go up in weight just means my explosive burst is stronger, but going slow seems to work my muscles more.
Seated DB shoulder press - previous 16. now 16kg (up on reps)
7 7 7
So silly, the gombak gym doesn't have 18kg dumbbells because one is spoilt. And they don't plan to replace it. Zzz. This means I'm stuck at 16 until I think I can make a jump to 20. I think I will work my way up to 8-10 reps for 16s, then venture to 20kg once my standing shoulder press hits 40kg (which kinda translates to 2x20kg right haha)
Front DB raise - previous 10kg. now 10kg (stay, controlled)
6 6 6
I tried 12kg on my first set and was basically cheating all the way (e.g. swinging, using my torso). Will just do 10kg next time, and work on holding the weight for longer at the top of the lift.
6 6 6 (prog)
The Squat rack was hogged by a group of 4, so I had to do this with the bench's barbell... which meant a power clean into position every set :( Still managed to finish my sets cleanly though.
Note to self: 'prog' means progressive loading.
Standing side lateral raise - previous 6. Now 8kg (up)
6 6 6
It's so hard to do this with proper form. I wonder if there's any point pushing the weight up or keep working on perfect technique (i.e. slow, controlled motion). Being able to go up in weight just means my explosive burst is stronger, but going slow seems to work my muscles more.
Seated DB shoulder press - previous 16. now 16kg (up on reps)
7 7 7
So silly, the gombak gym doesn't have 18kg dumbbells because one is spoilt. And they don't plan to replace it. Zzz. This means I'm stuck at 16 until I think I can make a jump to 20. I think I will work my way up to 8-10 reps for 16s, then venture to 20kg once my standing shoulder press hits 40kg (which kinda translates to 2x20kg right haha)
Front DB raise - previous 10kg. now 10kg (stay, controlled)
6 6 6
I tried 12kg on my first set and was basically cheating all the way (e.g. swinging, using my torso). Will just do 10kg next time, and work on holding the weight for longer at the top of the lift.
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