Chinups 7.5
oopsy. fell short of my usual 8 reps. Think I need to hang for shorter durations between reps.
Deadlifts 50kg
666
light and easy. Did each rep very slowly to get the full stretch
Crunches 70
Lat Pull down 39
888
I actually tweaked some strange shoulder muscle while doing this. Really strange muscle in the middle of nowhere not sure how to stretch it
One-handed DB pull 12.5kg
888
Tried to go slow and easy to really get full stretch. Love deload week.
---
I don't know if deload week will help me hit new PRs next week (probably not), but what it does is remove the stress/pressure of hitting my weights for a week, which is great! Now I can go back to hitting the weights hard next week.. for maybe another 8 weeks before I take a deload.
Wednesday, 3 December 2014
Tuesday, 2 December 2014
Arms - Week 13
Undergrip pullups - 8.5
I'm not sure if I did 8 or 9... the top of my head probably cleared the bar though not my chin.
narrow grip bench press - 40 prog
888
bicep curl 10kg
skullcrusher 10kg
db curls 7.5kg
888 for alllll.
Really went slow and completely squeezed for each rep of each exercise. It felt really good though, a different kind of feeling versus when I'm going hard 100% to clear the reps on a heavier weight.
Did 10 mins of HIIT on the bike as usual. Hope to hit 55 by end of the week!
I'm not sure if I did 8 or 9... the top of my head probably cleared the bar though not my chin.
narrow grip bench press - 40 prog
888
bicep curl 10kg
skullcrusher 10kg
db curls 7.5kg
888 for alllll.
Really went slow and completely squeezed for each rep of each exercise. It felt really good though, a different kind of feeling versus when I'm going hard 100% to clear the reps on a heavier weight.
Did 10 mins of HIIT on the bike as usual. Hope to hit 55 by end of the week!
Sunday, 30 November 2014
Week 13 - Chest
Deload week! This workout was so light I didn't even feel pumped after the session lol.
Squats - 40 prog
888
wa I actually was breathing a little heavier after the 2nd and 3rd set. Looks like whatever weight I use, 8 rep sets will make me winded.
Bench Press - 40 prog
888
Lalala. was doing paused reps cos so easy.
Inclined bench press - 35 prog
888
Same as above. This felt a bit harder tho. Inclined bench seems to engage some of the lats too.
Calf raises - 40kg
888
Lazy to prog this.
DB bench press - 16kg
888
easy peasy
Bicycle - 10 min of HIIT.
Squats - 40 prog
888
wa I actually was breathing a little heavier after the 2nd and 3rd set. Looks like whatever weight I use, 8 rep sets will make me winded.
Bench Press - 40 prog
888
Lalala. was doing paused reps cos so easy.
Inclined bench press - 35 prog
888
Same as above. This felt a bit harder tho. Inclined bench seems to engage some of the lats too.
Calf raises - 40kg
888
Lazy to prog this.
DB bench press - 16kg
888
easy peasy
Bicycle - 10 min of HIIT.
Thursday, 27 November 2014
Week 12 - Shoulders
Standing shoulder press - 37.5 pyra
864
Flat out failed bleah. How to push through? Having so much trouble progressing with this exercise. Hope next week's deload helps me out.
Side DB lateral raise - 7.5
888
I don't think I can up the weight for this and the front raise anytime soon. Still doesn't feel easy, still feels like i'm using abit of neck/beck for this.
Seated DB press 17.5
887
A minor improvement from last week but still not a complete 3 sets. Will keep working on this.
Front DB raise - 7.5
888
Yup. stay.
Shrugs - 20kg each hand
888
Added a new exercise to work my traps, as wanted to get more bang for buck in my shoulder workouts. Didn't seem very tiring or strenous... maybe I"m not doing properly. hmm.
Bike cardio
Wow this is tiring. I started with a 1 minute warmup on resistance 5, then sprinted for 30s, rest for 30s, up the resist by 1 then repeat, capping at resistance 10. When I hit resistance 10 I had to drop back to 7 for my rest period, and take 1 min rest instead after a few cycles. Wow, the burn in this is great.
Will be doing cardio the whole of next week, hoping to burn off 1-2 more kg. Hope the tummy fat at least subsides !
864
Flat out failed bleah. How to push through? Having so much trouble progressing with this exercise. Hope next week's deload helps me out.
Side DB lateral raise - 7.5
888
I don't think I can up the weight for this and the front raise anytime soon. Still doesn't feel easy, still feels like i'm using abit of neck/beck for this.
Seated DB press 17.5
887
A minor improvement from last week but still not a complete 3 sets. Will keep working on this.
Front DB raise - 7.5
888
Yup. stay.
Shrugs - 20kg each hand
888
Added a new exercise to work my traps, as wanted to get more bang for buck in my shoulder workouts. Didn't seem very tiring or strenous... maybe I"m not doing properly. hmm.
Bike cardio
Wow this is tiring. I started with a 1 minute warmup on resistance 5, then sprinted for 30s, rest for 30s, up the resist by 1 then repeat, capping at resistance 10. When I hit resistance 10 I had to drop back to 7 for my rest period, and take 1 min rest instead after a few cycles. Wow, the burn in this is great.
Will be doing cardio the whole of next week, hoping to burn off 1-2 more kg. Hope the tummy fat at least subsides !
Week 12 - Back
Chinups - 8.5
I get this strange pain in my head.. it feels like a sprain in my neck but after a while I'll realise it's coming from inside my head. It's so annoying! Not sure why I'm getting it... Without it I think I can eke out 9.
Deadlifts - 77.5 prog
6 6 3
Failed hard on 82.5. Just couldn't muster the strength to complete the reps. Think once I stop and lose the rhythm, I can't continue. I'm looking forward to next week's deload as I think my form really crumbled as I went past 70kg. Need to work on not curving my back when i lift and having perfect form
Crunches 60
Lat pulls - 45
888
Wanted to fully engage my lats rather than do funny pulls with my whole body. Think this weight is fine. Next week is deload anyway. Will come back to 45 when i resume.
One handed DB row - 15kg
888
Managed to do all reps, but left hand still felt weak. It's my triceps, haven't fully recovered.
I've been rounding up this back/core day by doing some additional ab work, that looks something like 60s plank, 20 situps (slow), 20 side crunches (on each side)
I get this strange pain in my head.. it feels like a sprain in my neck but after a while I'll realise it's coming from inside my head. It's so annoying! Not sure why I'm getting it... Without it I think I can eke out 9.
Deadlifts - 77.5 prog
6 6 3
Failed hard on 82.5. Just couldn't muster the strength to complete the reps. Think once I stop and lose the rhythm, I can't continue. I'm looking forward to next week's deload as I think my form really crumbled as I went past 70kg. Need to work on not curving my back when i lift and having perfect form
Crunches 60
Lat pulls - 45
888
Wanted to fully engage my lats rather than do funny pulls with my whole body. Think this weight is fine. Next week is deload anyway. Will come back to 45 when i resume.
One handed DB row - 15kg
888
Managed to do all reps, but left hand still felt weak. It's my triceps, haven't fully recovered.
I've been rounding up this back/core day by doing some additional ab work, that looks something like 60s plank, 20 situps (slow), 20 side crunches (on each side)
Monday, 24 November 2014
Arms - Week 12
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
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
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.
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