Maybe should relax your muscle. if you push enough at gym, you should chill your muscle at home

WOD 9/7/10, Wednesday


Shoulder/Legs


Squats, Barbell
1 x 15 x 20kg (Empty Bar)
1 x 13 x 40kg
3 x 12 x 50kg

Leg Curl, Machine
1 x 12 x 23kg
3 x 12 x 25kg

Calf Raises, Machine
10kg,20kg,30kgx2 - reps until failure.. had to find the feel to get the calves burning

Overhead Press, Barbell
4 x 10-12 x 20kg (Empty Bar)

Upright Row, Cable
1 x 15 x 10lbs
1 x 15 x 20lbs
1 x 15 x 30lbs
1 x 15 x 35lbs
1 x 15 x 40lbs

Rear Delt Row, Dumbbell
3-4 x F x 5kg per arm


Note: Oh yeah leg curl was like crap cuz of the deads on Monday ><
Upright rows are awessomeeeee but form kinda sucks as it gets heavier.. 35lbs was done wit better form.. but dono y left shoulder getting hit less than right shoulder.. And I still don really get how to do the leg curl properly.. tho its machine haha. Rear delt rows dono got hit the rear (posterior) part of shoulder.. Please comment and advise guys! Thanks! Oh and I just bought a small serving of BSN True Mass.. just to try out first haha.. any suggestions on how to prepare or any good recipes to go with it? Ie milk + BSNTrueMass, or ice cream.. i dono haha..

This post has been edited by cheezzzz: Jun 9 2010, 07:56 PM

Why not to DB seated shoulder press instead? I feel good with it. And I just saying out of boredness, I hate leg curl, if I do that on the lowest weight possible on the machine, my leg still feels burn like hell after 2-3reps ONLY.

ahhaha eh bro u strong on d deads ur hams sud b quite strong what! why burning!

ahha cuz i love barbell overhead press.. and i have shoulder issues when doing db shoulder press ._. dono why.

I dont know! Hate 'em, would never touch them machines evil evil I say! Let deads kill my hams instead. Speaking of deads, tomorrow going to have them tested with new straps!

Kay this should be your journal lol. Nvm that seated shoulder press, do what feels good on you right !

ajahhaa but then they hit the spot, if u noe wat i mean lol. n i do them when i do squats. this week i tried squatting n deadlifting in d same week... tiring.. thinking of alternating squat 1 week, deadlift the other... when squat.. ill do leg curl.. OR SLDL instead! WHY DIDN I TINK OF THAT then on dl week, use leg extension/leg press woot!

tell me how it goes wit the straps bro! no worries!

This post has been edited by cheezzzz: Jun 9 2010, 11:44 PM

WOD 14/6/10, Monday


Back/Tri


Chin-ups, negatives
2 x 15 x BW
1 x 14 x BW
1 x 13 x BW

Close grip pulldown, supinated grip
1 x 15 x 56.5lbs
3 x 15 x 64.5lbs

Machine row, pronated grip
1 x 15 x 27kg
1 x 15 x 32kg
1 x 15 x 36kg
1 x 15 x 32kg
1 x 15 x 36kg

Machine row, narrow neutral grip
1 x 15 x 27kg
2 x 15 x 36kg

Tricep kickback, cable (one arm)
3 x 15 x 10-20lbs

Tricep pushdown, cable (both arms)
1 x 15 x 25lbs
1 x 15 x 30lbs
1 x 15 x 35lbs
1 x 15 x 30lbs


Trying to find 3-4 exercises that will hit my entire back.. thats why I varied my pulldowns.. without knowing which part it hits LOL. No deadlifts today cuz I didnt feel I'd be energetic enough. oh well. tomorrow will attempt to squat and DL. hopefully it doesnt kill me.. maybe go lighter on the squats and heavier on the deads.. see how it goes. Oh and gym changed from BSN to ON serious mass heheheh time to taste again. rm250 for 12 lbs.. considering to get it argh... but sugar content seems dam high. oh well gonna try the taste first!

It is very tough to progress on squats AND deadlifts unless you are a true beginner.

I'll be talking about this from a strength point of view, which is mostly aimed at improving your deadlift poundage. Generally you should prioritise your squats over deadlifts. There are many ways your deadlift can increase - I myself did not deadlifted for more than 5 months. But when I finally did them, I broke my old records easily. Why?

Because when I wasn't doing deadlifts, I was doing:
1) Lots of pullups
2) Lots of split squats
3) Hamstring work (SLDL and some leg curls)
4) Heavy dumbbell rows
5) Of course, some squats

True, the deadlift is a lower body exercise, but you need to have a strong back as well, and of course a strong grip.

As for the squat, to improve your squat, well you need to squat.

If your aim is to gain muscle then, I guess you could get away with going light on deadlifts - I know many 'pros' who do deadlifts the last on their back days, so that the focus is on the muscle, not on the movement. Maybe that can work for you.

Also, never say 'I did not feel energetic enough therefore I did not attempt it'. At the very least, go through your normal warm up. Like myself, for deadlifts I'll warm up with 40kg, 50kg, 60kg, 80kg before moving on to my work sets. No matter how high my work set is, I will always do 40/50/60/80 to get a feel of the movement. If I feel that the weight seems unusually heavy today, then I proceed with caution. Don't just skip a lift altogether, you'll be surprised with what you can achieve sometimes.

thanks for the advice des! maybe I shouldn't have skipped it too.. I usually do it on my back day, but if I do, come my legs day itll b burning like mad and I cant do leg curls properly. Still contemplating how to adjust my split.. currently its back/tri, shoulder/legs n chest/bi.. hmmm.

What are your weakest body parts?

My current split is Chest/Bi , rest, Legs, rest, Back/Tri , rest 2 days. I include shoulder work at the end of both upper body days.

Works alright for me. If I do deadlift heavy, I might still feel some slight soreness on Back/Tri day but I push through it anyway.

Leg curls are 'fun' =D

haha i dono which r weakest if judging by strength.. but by roughly stating wuld b rear shoulders, left arm tricep (always cramp dono why), glute/hip n lower back. mebe core too. oh n calf. ahha jus stating the lagging parts of my body.. oicic... i do a 3day split.. n i dont know where sud b deads be put at.. back/tri? or legs? haha currently i alternate.. squat 1 week, d next week dead.. seems pretty ok.. thanks again for the advice!

If I may suggest, stick with squats for 4-6 weeks, you should be able to progress every week (more reps or more weights, your choice) until week 5 or week 6, then change to deadlifts for 4-6 weeks.

That way you can gain more than switching exercises every week.

hmm.. sounds good.. or maybe I should do deadlifts on back/tri day.. will b tiring but hey nothing like a shock to the body for it to learn to adapt to eh?

WOD 18/6/10, Friday


Full body


Bench press, flat, dumbbell (per arm)
1 x 15 x 7.5kg
1 x 15 x 10kg
1 x 12 x 12.5kg
1 x 10 x 15kg

Pull-ups, negatives
3 x 8-12 x BW

Deadlifts
3 x 10-12 x 40kg

Upright Row, cable
3 x 15 x 30-40lbs i think

Triceps pushdown, cable
3 x 15 x 30-40lbs


kinda forgot the poundage for the row n pushdown. did a full body cuz i missed gym on wed.. and also cuz I brought a friend and decided to show him around with more or less a full body routine.. though I didn't exactly manage to cover all cuz we were both kinda rushing for time..

WOD 21/6/10, Monday


Full body


Dips, partial
5 x F x BW (about 8-12 reps)

Lat Pulldown, cable
1 x 15 x 64 lbs
1 x 15 x 77.5lbs
1 x 13 x 77.5lbs
1 x 12 x 77.5lbs

Deadlifts
3 x 8 x 50 kg

Tricep pushdown, cable
1 x 15 x 20lbs
1 x 15 x 30lbs
3 x 15 x 35lbs
1 x 15 x 40lbs

Upright row, cable
1 x 15 x 30lbs
3 x 12 x 35lbs


Not exactly full body cuz i didnt do biceps, but I focused on the parts that I'm lagging.

dude?? having your break now???

likimkuku: yeah bro been on a break for awhile.. anyways..


WOD 5/7/10, Monday


Chest/Back


Bench press, barbell
1 x 15 x 20kg (empty bar)
4 x 8-12 x 40kg

Incline press, machine
1 x 15 x 10kg
3 x 8-10 x 15kg

Lat pulldown, cable, quite wide pronated grip
1 x 15 x 33kg
1 x 14 x 37kg
1 x 12 x 37kg
1 x 10 x 37kg
1 x 8 x 37kg
* i think. i hope not lbs.. too light right lbs i oso not sure la.. but it was not easy to lift..

Bent over rows, dumbbell
20lbs left, 25lbs right
3 x F

Ez-bar/barbell shrugs
1 x 15 x 20kg
2 x 15 x 25kg
1 x 15 x 20kg
*weird feeling... dono done right anot.. dono too heavy anot lol.

Deadlifts
1 x 10-15 x 20kg (empty bar)
3 x F x 40kg


ahhhhh miss working out sial. abit unorganized workout, was intimidated by working out at CF one utama for d first time haha.. anyways.. do comment! my bent over rows epicly suck.. i need sum advise on getting the lat pulling motion right, esp for my left lat >< any suggestions?

Well come back

Your bent over row, you bent 90 degrees? Or just 45 to 70 degrees?

70-90 lawl. but i feel it hit my right lat.. just my left lat that i don have a good connection with zzz