01/04/2012
Back

Very optimum day imo, had enough rest, carb loaded few hours before getting into the gym (BKT ), and coffee about 30 mins before.

Pullups x 10 (warmup)

Deadlifts (Touch and Go)
Empty Bar x 6
100kg x 5
140kg x 4
170kg x 5 - PR

Chin Ups
BW x 8
BW + 15kg x 6, 5
BW + 20kg x 4

Wide Grip Lat Pulldown
90lbs x 10
120lbs x 8
150lbs x 8
170lbs x 5

Cable Rows
100lbs x 8
140lbs x 6
170lbs x 5
200lbs x 4

Getting better mentally preparing for lifts. Not thinking about failing so much as thinking that these poundages are merely stepping stones to my maxes. Will attempt 180kg deadlift next session

Update:
terrible coughing last week so didnt train much. still have not started this week as well.

bought
nutrabolics anabolic state (bcaa)
12g per scoop vs scivation xtend 13.5g per 2 scoops
both has 10g BCAA
30 servings vs 90 servings
RM108 vs RM180.

bit expensive but lets see how it goes. muscle mania ran out of scivation xtend as usual.

and:

universal 500g creatine mono.
no explanation needed. PRs to break!

about RM180

2 years ++, and thanks

11/04/2012
Back day

Deadlifts
100kg x 5
140kg x 3
160kg x 2
180kg x 1 - PR (fail first time)
140kg x 5 - dead stops.

chin ups
BW x 6
BW + 15kg x 5
BW + 25kg x 4

Wide Cable Pulldowns

Seated Cable Rows

80 BW pullups.

4 months is quite a while. Usually if no DOMS kinda means u ain't trying hard enough or form is way off. Though not having doms does not mean its not a good workout, but its a pretty good indication

And why ask this here? Go to the bb thread. This is a journal not a q and a thread.

k back after one month of taking it easy (BW pullups and shoulder/chest day per week, didnt do legs cos knees and ankle f***ed up)

Back/Bi's 09/05/2012

BB Rows
50kg x 10
80kg x 6
90kg x 5
100kg x 4

Chinups
BW + 10kg x 6
BW + 20kg x 5
BW + 25kg x 4

One Arm Seated Row Machine, Plate Loaded
Warmup x 10
50kg x 8
60kg x 6
70kg x 6

Deadlifts
Warmup x 6
100kg x 6
140kg x 5
160kg x 5 *straps and belt from here onwards
160kg x 2

felt a bit bummed cos my poundages went down, then realised i usually did deads in the beginning lol.

Preacher EZ bar curls (plate weights only)
10kg x 10
20kg x 10

DB Alternating Curls
10kg x 2 x 10

DB Hammer Curls
10kg x 2 x 15

11/05/2012 Leg/Leg rehab day

Okay knees seems to be good these past few days so might as well go on with it. gonna rehab the left knee with some single leg presses

Squats
50kg x 10
80kg x 5 x 5

Zercher Squats - kinda like this, removes a huge load from the lower back, and forces you to control the weight. its either that or you faceplant if the weights too heavy and you dont let go of the barbell, lol.
50kg x 3 x 5
70kg x 5

RDL
70kg x 6
110kg x 3 (lower back started to act up so had to stop)

Hack Squats (25kg plates)
1pps x 8
2pps x 8
3pps x 8

HS Plate Loaded Leg Presses
3pps x 2 x 8

Machine Single Leg Presses
50kg x 4 x 10 per leg. - left leg is woefully weak compared to the right. totally two different levels. gonna stick to this and zercher squats for a while.

Chest Day was on Monday 14/05/2012, forgot to log into journal

Back Day 17/05/2012
Deadlifts
60kg x 6
100kg x 6
140kg x 3
170kg x 2 - straps and belt
180kg x 3 - PR

Chin ups
BW x 6
BW + 15kg x 5
BW + 25kg x 4
BW + 27.5kg x 3 - PR

Lat Pulldowns (Wide)
90lbs x 3 x 8

Lat Pulldowns (V Handle Extension)
90lbs x 3 x 9

Preacher EZ Curls
10kg x 10
20kg x 8

DB Curls
12.5kg x 2 x 12

Hammer Curls
12.5kg x 2 x 12

Notes:
Literally did a pump fist when i walked into the gym to see a brand new power rack! Dumped my bag and camped my ass there for 30+ mins doing deads and chins

After more than a month of avoiding deads due to knee and hip injury, its good to be back setting PR's again. PR attempt was surprisingly smooth, no hitching and form did not break, even on the last rep. Foreseeing 190kg in the near future. Will get to 5 reps before attempting new weight.

This post has been edited by mikehuan: May 17 2012, 10:14 PM

Injury was from me running the damn energizer run lolol. Sigh old man already run a bit pain here and there

Delts 19/05/12

Standing BB OHP
Empty bar x warmup
40kg x 6
50kg x 5
55kg x 4

Machine delt press plate loaded (per side)
40kg x 6
50kg x 7

Seated bent over rear delt raises
7.5kg x warmup
12.5kg x 8
15kg x 8 with slight cheat towards the end

Lateral raises
10kg x 2 10

Cable lateral raises
15kg x 10
20kg x 6 lots of cheat, focus on negatives

BB front raises
25kg x 6
30kg x 6

Smith shrugs
2pps x 10
3pps x 2 x 10

Notes: still a lot of energy left after the session. Probably creatine lol. Huge protein dinner so skipped the protein shakes and a few pints of beer afterwards to round up a good week.

Leg day 21/05/12

Squats
Empty bar x warmup
60kg x 5
80kg x 5
90kg x 4 x 5
90kg x 6

Plate loaded leg press
2pps till 4pps x 8
5pps x 6

GHR machine
30kg till 50kg x 10
60kg x 6

Single leg plate loaded leg press
1.5pps x 3 x 8 per leg

Doing good for squats. Keeping with the rep/set scheme. Slowly building back leg strength. Single leg exercises are definitely helping. 100kg squats next week

Condition: well rested, enough sleep. Very humid in the gym though, wrong day to not bring an extra shirt. Sweating buckets. Monday is a good day to do legs as the gym was filled, and everyone was doing chest lol. Benches and machines were all occupied. My beloved power cage stood empty the whole time though nyahaha!

LOL, yea mine isnt air conditioned, but that day was especially humid. rained during a hot afternoon. and i was doing legs of all things zz.

took off my shirt midway and squeezed out all the sweat at the balcony, too sticky i couldnt stand it zz. even my towel was friggin wet.

22/05/2012 Chest

BB Flat Bench
Empty x warmup
60kg x 6
80kg x 6
90kg x 4
100kg x 5 - spotted. am pretty sure he didnt help much though. even though i told him not to touch the bar zz

DB Incline Press
25kg x 8
35kg x 6
40kg x 4

Dips (Chest ver)
BW x 10
BW + 10kg x 6
BW + 20kg x 6
BW + 25kg x 4

Cable Flys (Lower Pecs, Bottom up style)
15kg x 10
20kg x 10
25kg x 8
15kg x 15

Lol, rotators felt funny after dips. Like almost cramp up my traps too. Dunno should probably give it a few more tries i decide if i should do it anymore..

glute ham raise? Nah those two kinda bad for my knees.

Hmm, seems like I forgot to update back day.

Deadlift
180kg x 4 PR

All that I could remember, pretty lethargic that day. Was a Friday I believe. Yeah Friday..

Hmmm.... was it? Lol

lol. clear your temp cache man. that worked last time.

Shoulder was on Monday, trained with gym owner so didn't really keep track. Learnt new moves

Leg day 30/5/12
Squats
100kg x 5 x 5

Burned through the sets, surprised myself. I was expecting sets of 3s. A lot stronger than a few weeks ago. Gonna check back on form so make a vid next week. Sometimes things are too good to be true, lol.

Leg press
100kg x 8
180kg x 8
220kg x 8

Single leg presses
50kg x 3 x 10

GHR machine
45kg x 2 x 15

Condition: pretty good, had enough sleep, and pretty pumped up to do the squats. Pretty optimum conditions I must say. Last meal was at 2pm. Workout at 8pm

12/06/12
Back day
Deadlift
190kg x 2 - PR

14/06/12
Flat BB Bench
90kg x 4 x 5
90kg x 4

Dips
BW + 35kg x 5 - PR

Chest 20/06/2012

Flat BB Bench
Warmup x Empty bar
60kg x 6
80kg x 5
90kg x 4
100kg x 3 + 1 supported

Incline DB Bench
25kg x 8
35kg x 6
40kg x 5

Machine Presses
40kg x 6
50kg x 6
60kg x 5

Skipped weighted dips cos back is acting up a bit, and both arm joints are fried.

Cable Flys
15kg x 12
25kg x 8
35kg x 4

Burnout using Machine Flies x 2 sets (didnt count reps)