Hi to all LYN Forum members! I've read through some of your workout journals and realised its really a good motivation to post and maybe hear some advice and criticism from you guys. So without further ado, here it goes:

Height: 176cm

Goals and Objectives:
- Reach 80kg's (Bodyweight) while having prominent abs (+- 10% BF)

Tanita Body Composition Analyzer:


Summary


Weight:


Routine (Started February 2011)


New Routine, German Volume Training (GVT) Starting 26/09/2011 ended 25/10/2011.
Long story short, was a great volume wise but you simply cant use it for too long. Weights used are too light, for me anyways



Supplements:



Progress Pictures:


Videos
Mikehuan's Youtube Channel

This post has been edited by mikehuan: Feb 26 2013, 01:07 PM

PERSONAL BESTS

Compunds:
DL PR
100kg x 7 without straps 10/08/2011
140kg x 3 with straps 10/08/2011
160kg x 2 with straps 18/08/2011
140kg x 3 with straps 07/09/2011 failing to lock on 4th rep. DL at end of back routine
140kg x 4 with straps 22/09/2011 failing to lock on 5th rep. DL at end of back routine
120kg x 6 without straps 22/09/2011
160kg x 3 with straps 29/10/2011. Dead stop every rep.
160kg x 1 without straps 04/12/11
160kg x 3 with straps 29/12/2011. Dead stop every rep and almost locked on 4th rep. will get it next session.
160kg x 4 with straps 03/01/2012 dead stop method. FIRST PR FOR THE NEW YEAR!
160kg x 5 with straps 22/01/2012
170kg x 2 with straps 22/01/2012
170kg x 3 without straps/belt Feb 2013
180kg x 1 without straps/belt April 2013

Squat PR
110kg x 6 26/12/10 - half squats
100kg x 3 25/04/2011
100kg x 6 31/05/2011, 04/11/11
105kg x 3 26/10/2011 - squat form minor changes
110kg x 3 26/11/2011
120kg x 2 26/11/2011

Legs:
RDL PR
100kg x 5 (Grip fail) 23/12/10
120kg x 6 with straps 25/04/2011
120kg x 8 with straps 31/05/2011
140kg x 3 with straps (22/06/2011)
140kg x 4 with very very bad form 13/07/2011

Chest:
Bench Press
80kg x 5 30/05/2011
80kg x 5 20/08/2011 without spotter
80kg x 7 12/09/2011 added with forced reps x3 using spotter
80kg x 9 + 1 supported 14/11/2011
90kg x 5 + 1 supported 14/11/2011
90kg x 6 30/01/2012
100kg x 2 09/02/2012
100kg x 5 Dec 2012

DB Incline Press
83lbs x 6
83lbs x 7 18/06/2011, 30/10/2011
88lbs x 4 16/07/2011 - bloody hell how did I do this? can't seem to bring the dbs up anymore, let alone press em. 12/09/2011
88lbs x 5 + 1 supported 14/11/2011
88lbs x 7 - this was surprisingly easy. will try the next db's next session 23/11/11
94lbs x 5 30/11/11

Shoulders:
DB Overhead Press (OHP)
66lbs x 6 30/05/2011
72lbs x 7 with less incline 09/08/2011
72lbs x 3 02/11/11 90 degree angle
72lbs x 5 07/11/11

Standing Barbell OHP Military
Empty Bar x 12 18/09/2011
45kg x 5 x 4 Feb 2013

Back:
BB Bent Over Row
72kg x 8 30/05/2011
90kg x 2 x 6 04/12/11

DB Single Arm Row
83lbs x 10 with straps
88lbs x 7 10/11/11

This post has been edited by mikehuan: Jun 5 2013, 10:16 AM

Workouts
Please, feel free to comment or criticize if I am doing anything wrong. Filling in the week's workout

May 4th, 2010
Shoulder Day
DB Shoulder Lateral Press
45lbs x 10
50lbs x 10
55lbs x 11

Front Raises (using plates)
15kg x 10
20kg x 10
20kg x 10

Shoulder Flys
27lbs x 10
27lbs x 10
27lbs x 12

Hammer strength plate loaded shoulder press
60kg x 10 (note: do i add up all the plates from both sides or just state one? in any case, its 30kg's per side)
70kg x 10
80kg x 10 - support needed to lift it up from starting position, forced reps (supported) from 5 reps onwards

Smith Machine Shoulder Press? (Dont know accurate term for this)
30kg x 10 (Plate weights only)
35kg x 10
40kg x 10

DB Shrugs
50lbs x 10
50lbs x 10
60lbs x 10
(note: my grip sucks, cant grip well for anything heavier than 60lbs)

EZ Bar Upright Row (thanks google!)
20kg x 10
25kg x 10
30kg x 10 - Forced reps (supported) after 4th rep
(Note: Weights are plates only)

Estimated time taken:1 - 1.5 hours

5th May, 2010
Back Day. Will edit this once I get all the descriptions for the exercises. Its late and I need to sleep!
edit: bleh. forgot what I did already..

7th May, 2010
Chest Day
DB Chest Incline Press
50lbs x 10
60lbs x 10
70lbs x 10 - support needed to lift from starting position, forced rep (supported) after 8th rep

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10
44lbs x 10

DB Pullover
50lbs x 10
50lbs x 10
60lbs x 10
(note: not really pushing for this since it puts pressure on my currently injured wrist)

Bench Barbell Press
40kg x 12
50kg x 10
60kg x 10
75kg x 10 - forced reps (supported) after 5th rep
85kg x 6 - shit and giggles, friend dared me, couldn't even do one rep unsupported though

Cable Standing Fly
20lbs x 10
25lbs x 10
30lbs x 10
(note: weights for one side only. double the numbers stated for both sides)

Hammer strength plate loaded chest press
60kg x 10
90kg x 10
110kg x 10 - forced reps (supported) after 6th or 7th rep

Estimated time taken: 1.5 hoursWorkouts
Please, feel free to comment or criticize if I am doing anything wrong. Filling in the week's workout

May 4th, 2010
Shoulder Day
DB Shoulder Lateral Press
45lbs x 10
50lbs x 10
55lbs x 11

Front Raises (using plates)
15kg x 10
20kg x 10
20kg x 10

Shoulder Flys
27lbs x 10
27lbs x 10
27lbs x 12

Hammer strength plate loaded shoulder press
60kg x 10 (note: do i add up all the plates from both sides or just state one? in any case, its 30kg's per side)
70kg x 10
80kg x 10 - support needed to lift it up from starting position, forced reps (supported) from 5 reps onwards

Smith Machine Shoulder Press? (Dont know accurate term for this)
30kg x 10 (Plate weights only)
35kg x 10
40kg x 10

DB Shrugs
50lbs x 10
50lbs x 10
60lbs x 10
(note: my grip sucks, cant grip well for anything heavier than 60lbs)

EZ Bar Upright Row (thanks google!)
20kg x 10
25kg x 10
30kg x 10 - Forced reps (supported) after 4th rep
(Note: Weights are plates only)

Estimated time taken:1 - 1.5 hours

5th May, 2010
Back Day. Will edit this once I get all the descriptions for the exercises. Its late and I need to sleep!
edit: bleh. forgot what I did already..

7th May, 2010
Chest Day
DB Chest Incline Press
50lbs x 10
60lbs x 10
70lbs x 10 - support needed to lift from starting position, forced rep (supported) after 8th rep

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10
44lbs x 10

DB Pullover
50lbs x 10
50lbs x 10
60lbs x 10
(note: not really pushing for this since it puts pressure on my currently injured wrist)

Bench Barbell Press
40kg x 12
50kg x 10
60kg x 10
75kg x 10 - forced reps (supported) after 5th rep
85kg x 6 - shit and giggles, friend dared me, couldn't even do one rep unsupported though

Cable Standing Fly
20lbs x 10
25lbs x 10
30lbs x 10
(note: weights for one side only. double the numbers stated for both sides)

Hammer strength plate loaded chest press
60kg x 10
90kg x 10
110kg x 10 - forced reps (supported) after 6th or 7th rep

Estimated time taken: 1.5 hours

May 9th, 2010
Shoulder Day
DB Shoulder Lateral Press
50lbs x 10
55lbs x 10
60lbs x 11

Front Raises (using EZ Bar)
10kg x 10 - plate weights only
15kg x 10
17.5kg x 10

Shoulder Flys
22lbs x 10
27lbs x 10
27lbs x 10

Hammer strength plate loaded shoulder press
60kg x 10
70kg x 10
80kg x 8 - forced reps (supported) from 6th rep onwards

Smith Machine Shoulder Press? (Dont know accurate term for this)
30kg x 10 (Plate weights only)
35kg x 10
40kg x 10

DB Shrugs
50lbs x 10
60lbs x 10
70lbs x 10

EZ Bar Upright Row (thanks google!)
20kg x 10
25kg x 10
25kg x 10
(Note: Weights are plates only)

Machine Shoulder Press Dropset
60kg x 15 - Maximum weight for machine, lifted until positive failure
45kg x 10
30kg x 10

Cable Pull? - couldnt find the right name for it, essentially crossing the cables into a X, starting position with grips above the head and pulling down to shoulder level.
10kg x 10 - one side
15kg x 10
20kg x 10

Estimated time taken:1.5 hours - 2 hours (Its a Sunday, chill a bit tongue.gif, helping a friend get started with weightlifting as well)

Notes:
DB Press increased 5lbs from previous session
Hammer strength press: able to lift 80kg unsupported from starting position
Shoulder fly and front raises affected by injury at left wrist =/
DB Shrugs increased 10lbs from previous session, grip seems to be improving

This post has been edited by mikehuan: Aug 11 2011, 03:49 PM

Heh, believe me I'm trying to fit in a day, last sunday was supposed to be for legs but my friend wanted me to help him out get started. Weights area in FF Bukit Tinggi with Machines area quite far so I cant support him and run back to the leg machines, so I opted to do shoulders instead.

That said, I dont do legs often, since:
- I busted both my knees playing basketball. - excuse
- Not familiar with deadlift, squat techniques, my regular gym buddies dont do them as well so I dont know who to turn to.
- Did try doing them, ended up with so much soreness in the calf and glutes area that I could hardly walk, get in and out sitting positions for 4 days (i counted). Since my work is primarily outdoors, its quite painful =/. Imagine trying to walk lightly the whole day haha.

but, will try to do it. Maybe I'll ask the big guys in the gym =/. Have to get to know them first I suppose..



This post has been edited by mikehuan: May 12 2010, 12:57 PM

11th May 2010
Chest Day
DB Chest Incline Press
33lbs x 10 - warm up
55lbs x 10
60lbs x 10
66lbs x 10
72lbs x 10 - support needed to lift from starting position

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10
44lbs x 10

DB Pullover
50lbs x 10
50lbs x 10
55lbs x 10
66lbs x 10

Bench Incline Barbell Press
50kg x 12
60kg x 10
70kg x 8 - supported after 6th rep

Cable Standing Fly
20lbs x 10
25lbs x 10
30lbs x 10

Hammer strength plate loaded chest press
40kg x 10
90kg x 10
120kg x 7 - forced reps (supported) after 5th rep, upper chest workout position

Estimated time taken: 2 hours. 2 trainees under me today haha. 3 people rotation quite slow i noticed.

Picture taken approximately around 1st May 2010

cant find any starting pics so i guess this would be the starting pic. (9th month)

14/05/10
Back Day

Parallel Grip Pulldown Machine
70kg x 12
80kg x 12
90kg x 12

Cable Standing Row? - something similar with standing barbell row
40kg x 10
50kg x 10
65kg x 10

Pulldown Machine
50kg x 10
60kg x 10
70kg x 10

Seated Row Machine (Upper Back)
37.5kg x 10
47.5kg x 10
62.5kg x 10 - supported after 8th rep

Pro Lat Bar Wide Grip Pulldown, Plate Loaded
45kg x 10
50kg x 10
60kg x 6 - first time attempting 60kg from previous 55kg, failed at 7th attempt

Narrow Grip Seated Rows
70kg x 10
80kg x 10
90kg x 10 - supported after 7th rep

DB Rows
55lbs x 10 (per hand)
55lbs x 10
55lbs x 10

Deadlift -Managed to ask one of the gym guys for some pointers!
30kg x 10 - plate weights only
60kg x 8
70kg x 6
edit: quick question, DL I did, the ROM was starting position; weights reached just below the ankle, never touching the floor for the entire set, and end position back arched all the way back until can feel the lower back muscles squeeze. Can someone give some comments or criticism regarding form?

Note: Sorry if the definitions are a bit vague =/
Time taken: 1.5 hours

This post has been edited by mikehuan: May 15 2010, 01:54 PM

Shoulder Day
DB Shoulder Lateral Press
33lbs x 10 - warm up
50lbs x 10
55lbs x 10
55lbs x 8
50lbs x 7
note: think i didnt rest enough between reps >.<. Energy level quite low today.

Front Raises (using plates)
10kg x 10 - warm up
15kg x 10
15kg x 10
20kg x 10
20kg x 10

Shoulder Flys
22lbs x 10
22lbs x 10
27lbs x 10
27lbs x 10
27lbs x 10 - tried 33lbs but wrist hurts. better not..

Smith Machine Front Shoulder Press
10kg x 10 (Plate weights only) - warm up
20kg x 10 - warm up
30kg x 10
30kg x 10
40kg x 10
40kg x 8

Machine Shoulder Press
60lbs x 13 - full stack, drop set
45 x 10 - failed at 6th rep. stop approx 10-20secs and continue
30 x 10

DB Shrugs
50lbs x 10
70lbs x 10
70lbs x 10

Estimated time taken:1 hour ++
note: trial run for volume training. by the time i reached shoulder flies i was almost ready to quit haha..

This post has been edited by mikehuan: May 16 2010, 10:54 PM

17th May, 2010
Chest Day
DB Chest Incline Press
33lbs x 12 - warm up
50lbs x 10
60lbs x 10
66lbs x 10
70lbs x 10 - support STILL (grr) needed to lift from starting position, spotter supported me throughout the 10 reps although i told him not to zz.

DB Incline Flys
22lbs x 10 - warm up
27lbs x 10
33lbs x 10
38lbs x 10
44lbs x 10

Smith Machine Flat Bench Press (plate weights only)
30kg x 12 - warm up
40kg x 10
50kg x 10
60kg x 8 - supported after 6th rep
50kg x 10 - supported after 8th rep

note: muscles already failed at this point

Hammer strength plate loaded chest press
60kg x 10
80kg x 10
90kg x 8
60kg x 8
60kg x 8 - using machine. some chump stole my spot when i went to get a drink =.="

note: playing with 5 sets per exercise is fatiguing me faster than before, cant really push my max weights. have to start on max weight at 3rd set else wont be able to at all!

Estimated time taken: 1.5 hours

May 19th 2010
Shoulder Day
DB Shoulder Lateral Press
33lbs x 10 - warm up
50lbs x 10
60lbs x 10 - supported after 8th rep
55lbs x 10
55lbs x 9

Front Raises (using plates)
10kg x 10 - warm up
15kg x 10
20kg x 10
20kg x 12
15kg x 12

Shoulder Flys
22lbs x 10
27lbs x 10
27lbs x 10
33lbs x 10
33lbs x 10 - new form totally bypass wrists!

Hammer Strength Shoulder Press
40kg x 12
60kg x 10
90kg x 10 - supported from starting position, 3rd rep onwards. focusing on negatives as its new weight

Cable Pull
10kg x 10 - one side
15kg x 10
20kg x 5
15kg x 10

Machine Shoulder Press
60kg x 15 - full stack, drop set
45kg x 10
35kg x 10


Estimated time taken:1.5 hours
Doing back and legs tomorrow! Then should have one of the weekend days free for arms day..


This post has been edited by mikehuan: May 25 2010, 11:25 PM

21st May 2010
Arm/Legs Day

Did arms first. Trying to find 3 sets for biceps/triceps that I find suitable for me so kinda rojak. Shall not be recorded. Will post as soon as I get the routine firmed up.

Legs
Lateral Hammer Strength Leg Press
100kg x 10
150kg x 10
200kg x 10
200kg x 10
200kg x 10
200kg x 10
200kg x 10

couldn't be bothered to do other exercises after that lol. Was nauseous for quite a while too.
Time taken: Under 2 hours. Dont really remember

25th May 2010
De load Week: Chest/Shoulders

DB Chest Incline Press
33lbs x 12 - warm up
50lbs x 15
50lbs x 15
50lbs x 15

Front Raises (using EZ Bar)
Empty Bar x 10
5kg x 10
5kg x 10
5kg x 10

Flat Bench Press (plate weights only)
00kg x 15 - warm up
30kg x 15 - wide grip
30kg x 15
30kg x 15

Shoulder Flys
22lbs x 10
27lbs x 10
27lbs x 10

DB Incline Flys
22lbs x 10 - warm up
27lbs x 10
27lbs x 10
27lbs x 10

DB Shoulder Lateral Press
27lbs x 15
33lbs x 15
44lbs x 13

Hammer Strength plate loaded chest press
30kg x 15 - warm up
60kg x 15
60kg x 15
60kg x 15

Hammer Strength Shoulder Press
40kg x 15
40kg x 15
40kg x 12

Cable Standing Fly
15lbs x 10
20lbs x 10
20lbs x 10

Time taken: 1.5 hours


Criticism and comments welcomed!

what do you mean?

not my max weight bro. deload week

aha, you can see from my workout before deload week i guess? deloading should end this sunday, but got work so maybe extend. see how bah

i'll try . thanks mate

Unexpected gym session at Empire FF. Cant say that I like the place. DB's were dusty (wtf), no free flat barbell bench area. Had something that looked like a smith machine, but it damn distracting because there are 2 vertical poles moving when you do a lift. Prolly if I'm used to it should be okay. The benches kinda weird as well =.=". Wouldn't want to go there on a crowded day imo, would spend more time waiting than lifting..

Swimming area isnt that bad, just dont expect to do laps during a crowded time. Looks more like a place to relax than to swim due to its size. Great view of (partial) Subang Parade

Average non committed chest day
30th May 2010, Chest day

Warm Up:
Pull Ups
BW x 10

Tricep Dips
BW x 10

DB Chest Incline Press
33lbs x 12 - warm up
50lbs x 10
60lbs x 10
66lbs x 10

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10

Flat Bench Press (plate weights only)
??lbs x 10 - warm up
70lbs x 10 - wide grip
90lbs x 10
110lbs x 10

Pure Strength plate loaded chest press machine (hits wrist a bit so didnt really push)
110lbs x 10 (approximate, dont remember the weight of the big plate)
110lbs x 10
110lbs x 10

Cable Standing Fly (meh, lost interest)
??? x 10
??? x 10
??? x 10

Parallel grip chin ups
BW x 10
BW x 10

Tricep Dips
BW x 10

Chin ups
BW x 10

Time taken: 1.5 hours

edit: didnt know chin ups and pull ups were different >.<



This post has been edited by mikehuan: Jun 1 2010, 12:52 AM

31st May 2010
Shoulder Day

Warm up:
Pull up
BW x 10

Dips
BW x 10

DB Shoulder Lateral Press
33lbs x 15
44lbs x 15
50lbs x 12
55lbs x 9
60lbs x 8

Front Raises (using EZ Bar, plate weights only)
Empty Bar x 15
5kg x 15
5kg x 12
10kg x 9
12.5kg x 8

Rear Shoulder Flys
7.5kg x 15
22lbs x 15
27lbs x 12
27lbs x 9
33lbs x 8

Hammer Strength Shoulder Press
30kg x 15
50kg x 15
60kg x 11
70kg x ?? (forgot)
80kg x 8

Shoulder Machine Dropset
60kg x 15
45kg x 10
30kg x 10

Cable Shrugs
60lbs x 15
80lbs x 15
100lbs x 12
120lbs x 10

Treadmill: 1.97km 15min including warmup/cooldown

Time taken: 1hour 45 minutes

This post has been edited by mikehuan: Jun 1 2010, 01:16 AM

02/06/10
Back Day

Seated Row Machine (Upper Back)
27.5kg x 15
37.5kg x 15
47.5kg x 12
57.5kg x 10
62.5kg x 8

Parallel Grip Pulldown Machine
50kg x 15
70kg x 15
80kg x 12
90kg x 10

Narrow Grip Seated Rows
50kg x 15
70kg x 12
80kg x 10
90kg x 8

Pro Lat Bar Wide Grip Pulldown, Plate Loaded
35kg x 15
45kg x 12
50kg x 10
60kg x 6 - failed at 7th attempt

Deadlift -Managed to ask one of the gym guys for some pointers!
30kg x 15 - plate weights only
50kg x 12
70kg x 6
50kg x 8
note: cramp on right lower back, cant continue. legs shaking on 70kg's. Looks like have to push more on legs day

Treadmill: 2.0km in 15 minutes.
Time taken: 1.5 hours (including cardio)

thanks man! i was using the short bar so I think the total weight would be 80kgs

3rd June 2010, Chest day

Warm Up:
Pull Ups
BW x 10

Tricep Dips
BW x 10

DB Chest Incline Press
33lbs x 10 - warm up
50lbs x 10
60lbs x 10
70lbs x 11 - PR

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10

Flat Bench Press, Wide Grip (plate weights only)
30kg x 10
40kg x 10
55kg x 10 - supported after 6th rep, PR

Hammer Strength plate loaded chest press machine
60kg x 10
90kg x 10
120kg x 10 - supported after 6th rep, PR

Cable Standing Fly
20lbs x 10
25lbs x 10
30lbs x 10

Flat Bench Press, Wide Grip (plate weights only)
30kg x 14
30kg x 15 - 10 half ROM, 5 full ROM, supported after 10th rep
30kg x 15 - 10 half ROM, 5 full ROM, supported after 10th rep

Volume training working, wasnt as tired as before after the cable flys so was able to do additional bench presses

Time taken: 1 hour 15 mins

This post has been edited by mikehuan: Jun 3 2010, 11:20 PM

3rd June 2010, Chest day
wtf, forgot I did chest on the last workout =.="

Warm Up:
Pull Ups
BW x 10

Tricep Dips
BW x 10

DB Chest Incline Press
33lbs x 15 - warm up
50lbs x 15
55lbs x 12
61lbs x 10
72lbs x 8 (f*** yeah, finally! Did it without a spotter!)

DB Incline Flys
27lbs x 15
33lbs x 15
38lbs x 12
44lbs x 10
50lbs x 8

Smith Machine Flat Bench Press (plate weights only)
30kg x 15
40kg x 12
50kg x 10
60kg x 6 - failed

Hammer Strength plate loaded chest press machine
30kg x 15
50kg x 15
70kg x 12
90kg x 8 - failed
110kg x 4 - failed

Time taken: 1 hour 30 mins

This post has been edited by mikehuan: Dec 5 2010, 10:53 PM