My Training Log :

Training History :
5x5 Stronglifts for 5 weeks
5 day Body Split

Current Training :
Hypertrophy

Reason I stopped my 5x5 Stronglifts :
Stalled at particular weights and felt that my arms growth was slow.

Before stopping 5x5 Stronglifts, my stats were :

Bench = 145lbs ~ 60kg
Squat = 185lbs ~ 84kg
Overhead Press = 37.5kg

Details about me:
Body type: Ectomorph"

Stats (July)
Height : 178cm
Weight : 66.6kg ~ 146lbs
Body fat : 15.4%

Stats (Aug)
Height : 178cm
Weight : 68kg ~ 149.6lbs
Body fat : 13%

Stats (Sept) - Hypertrophy month
Height : 178cm
Weight : 69kg
Body fat : never weigh yet

Training :

5 day split :

Monday : Chest
Tuesday : Back
Wed : Legs
Thursday : Shoulder
Friday : Biceps & Triceps
Sat : Rest
Sunday : HIIT & Abs

Hypertrophy

Workout A

Squats
Dips
Military Press
Pendlay Row
Preacher Curl
Skull Crush
Dumbbell Shrugs
Lat Pulldown
Seated Calf Raise
Incline Crunch

Workout B

Leg Press
Leg Curl
Bench Press
Dumbbell Shoulder Press
Pendlay Row
Barbell Curl
Weighted Bench Dips
Pullups
ChinUps
Seated Calf Raise
Dumbbell Shrugs
Hanging Leg Raise

Goals : Bulk, bulk and bulk!!!!!! then cut down and be tonned & ripped

Idol : Well, everyone has a BB idol right? Well mine is Brandon Carter. Those who don’t know who he is or how he looks like, here is the link: http://www.highlifeworkout.com/

Diet :
Morning : Whey Protein + Milk + 2 Slice of wholemeal bread with peanut butter
Snack 1 : Oat Crunches
Lunch : Rice with Lots of Meat and vege
Snack 2 : Oat Crunches
Pre WO : 3 softboiled eggs (only 2 yolks) + a glass of Milk
Post WO : Whey Protein + Milk
Dinner : Rice with Lots of Meat and vege
Supper : 3 softboiled eggs/hardboiled + a glass of milk

---

Added on July 9, 2010, 10:32 am8/7/10

SHOULDER

Military Press
1 x 5 x Bbell only
1 x 5 x 20kg
1 x 5 x 30kg
2 x 5 x 37.5kg
1 x 5 x 35kg

Seated Shoulder Dumbbell Press
1 x 12 x 20lbs
1 x 10 x 25lbs
1 x 10 x 30lbs
1 x 8 x 35lbs
1 x 6 x 40lbs

Front Lateral Raise
1 x 8 x 20lbs
2 x 7 x 25lbs
1 x 6 x 35lbs <-Bad Form

This post has been edited by elvenchou1987: Sep 7 2010, 10:23 AM

ARMS DAY!!!! 9/7/10

Alternate Dumbbell Curls
10 x 25 lbs
10 x 25 lbs
8 x 25 lbs
5 x 30lbs

superset with SkullCrusher
10 x 15kg
10 x 15kg
8 x 15kg
5 x 17.5kg

Preacher Curl <- My arms almost exhausted after doing the supersets..
8 x 15kg
8 x 15kg
6 x 17.5kg

Barbell Curl
8 x 15kg
8 x 15kg
6 x 17.5kg

Tricep Pushdown
15 x 50lbs
12 x 80lbs
12 x 90lbs
10 x 100lbs
12 x 80lbs

Tricep Kickback
12 x 20lbs
10 x 25lbs
10 x 25lbs
3 x 30lbs[SIZE=7][COLOR=red][[[/B]

This post has been edited by elvenchou1987: Jul 11 2010, 11:33 AM

lookin good bro! just sumthing to add.. id recommend doing 10-12 reps at least for the arms exercise.. or in fact any iso exercise.. unless ur mind muscle connection is awesome and those 8 reps really killed ONLY the intended targeted muscles..

cuz most of d time i have a mistake of doing bicep curls n having my forearms hit.. so yeah.. more reps to ensure ur form is right, so u dont hit those muscles ur not supposed to just my 2 cents!

Haha. Thanks bro cheezzz. I've tried aiming for 12 reps. But my arms start to give way after the supersets. Lol!. I guess no more supersets for me!!

haha nola use a lighter weight that allows u to do 11-12 reps almost failing.. haha no need superset gua..

11/7/10

Squat

1 x 5 x Bbell only
1 x 5 x 95lbs
1 x 5 x 135lbs
3 x 5 x 195lbs

Bench Press

1 x 5 x Bbell only
1 x 5 x 95lbs
1 x 5 x 115lbs
3 x 5 x 125lbs

Bbell Bent over Row

1 x 10 x 20kg
1 x 10 x 25kg
3 x 10 x 30kg

Inverted Rows

3 x till failure

Pullups

3 x till failure

Reverse Leg Crunch

3 x 12



This post has been edited by elvenchou1987: Jul 14 2010, 11:46 AM

13/7/2010

Squat

1 x 5 x Bbell only
1 x 5 x 95lbs
1 x 5 x 135lbs
4 x 5 x 200lbs <- suppose to do 5x5 but can't manage the last set. Mentally tired

Overhead Press

1 x 5 x bbell only
1 x 5 x 20 kg
1 x 5 x 30 kg
3 x 5 x 35 kg

Deadlift

1 x 5 x 35 kg
1 x 5 x 40 kg
1 x 5 x 45 kg

Dips

3 sets till fail



This post has been edited by elvenchou1987: Jul 16 2010, 10:25 AM

15/7/10

Shoulders

Military Press

1x15xBbell only
1x12x20kg
1x10x25kg
3x8x27.5kg

Dumbbell Shoulder Press

1x15x20lbs
3x12x25lbs
1x10x20lbs

Upright Row

1x15xBbell only
1x12x15kg
3x10x17.5kg

Front Lateral Raise

1x12x15lbs
3x8x20lbs
1x10x15lbs


Wasn't a good shoulder day. Form was good. But only at light weights. Followed Cheezzz's advice. Must Lift appropriate weight with GOOD FORM only muscle will build... hehe

Btw, side lateral raise and front lateral raise trains diff shoulder msucles?

---

Added on July 17, 2010, 11:24 am16/7/2010

Arms Day < my fav day. Arms will be bigger and more confident...but for a day only..

TRICEPS

Closed Grip Bench Press < wrist a little pain after doing this. I guess will exchange with skullcrusher

1 x 15 x Bbell only
1 x 10 x 10kg
1 x 10 x 15kg
3 x 10 x 17.5kg

Triceps Kickback

1 x 12 x 15lbs
3 x 12 x 20lbs
1 x 8 x 25lbs

Rope Pulldown

1 x 12 x 30lbs
1 x 12 x 40lbs
3 x 12 x 50lbs
1 x 8 x 60lbs

Tricep Pushdown

1 x 12 x 50lbs
1 x 12 x 60lbs
1 x 12 x 70lbs
3 x 12 x 80lbs
1 x 8 x 90lbs

BICEPS

Barbell curl

1 x 10 x Bbell only
3 x 10 x 10kg
1 x 5 x 12.5kg

Hammer Curl

3 x 10 x 15lbs
1 x 4 x 20lbs



A good Triceps Day but a bad Biceps training as you can see from my weights. Is it the cause of mixing both arms exercise together?

This post has been edited by elvenchou1987: Jul 17 2010, 11:24 AM

Hey, I can't help but notice your deadlift weight as it is way off compared to what you can squat. Perhaps you should check your form?

Hey. THanks for noticing. Previously, when I was with my 5x5 Stronglifts, I could deadlift with 60kg. But with totally bad form. I didn't realize it till 1 good samaritan came to me and tell me to look at the mirror while deadlifting. It realized it was terrible as my back was hunched and not curved downwards. Then I tried to deadlift with proper form for that 60kg but I failed. So i reverted back to light weights. After that, I stopped my 5x5 and now to isolation body parts. Well today would be my Back day and I hope I could do 55kg later with PERFECT form. Hehe

19/7/2010

Chest

Bench Press

1 x 15 x 45lbs (bbell only)
1 x 12 x 95lbs
1 x 10 x 115lbs
1 x 10 x 120 lbs
1 x 4 x 115lbs
1 x 10 x 115 lbs
1 x 4 x 115lbs

*as you can see, my reps varies. hands were so sore after the 4th set. Thus can't manage to finish reps and giviing up at 4th rep. Sigh.

Dumbbell Flyes

3 x 10 x 20lbs

*Don't really like this exercise. Hurts my shoulder joints

Inclince Dumbbell Press

1 x 15 x 20lbs
1 x 12 x 25lbs
2 x 10 x 30lbs
1 x 10 x 25lbs

*Triceps got very sore.

Previously on my 5x5 Stronglifts, I could mange 5x5 of 135lbs of benchpress. Now struggled with 115lbs of 12 reps Bench Press. Sigh. Should i stick with more reps or 5x5 for my bench press?

u r not getting weaker

let's do some really simple math in terms of projected one rep max

Weight x Reps x .0333 + Weight = Estimated 1RM (note : this does not work well beyond 15 rep range)

at 5 reps of 135lbs ur max will be approximately 157 lbs

at 12 reps of 115lbs ur max will be approximately 161lbs

technically speaking u r not getting any weaker, u are just over-thinking.

It ultimately boils down to what are your goals ? Choose ur battles -
more strength or merely chasing BIGGER numbers - then choose programs with lower rep ranges (<6 reps)

more hyperthrophy + strength (the best case scenario will be focusing more on compound movements to build strength and leave the accesory work/assistance work in higher rep ranges to either complement ur big lifts or work on your weak parts

sample

Compound loading movment

A1. Incline Bench Press - 4 sets of 6

Training density movement / assistance work

B1. DB Press - 4 sets of 10
B2. Cable flies - 3 sets of 15

There are a tons of to skin a cat. Choose ur battles and pick a program that reflects it and stop EMBRACING INTERNATIONAL BENCH PRESS DAY EVERY MONDAY.

Keep the magic three CHECKED as well

1. Training
2. Nutrition
3. Hormones (not necessary anabolic substances)

- Training includes recovery.
- Nutrition includes supplementation.
- Hormones includes everything related to your endocrine system.
- The magic three are inter-related. A change in one will cause a ripple effect to the other two
- be patient it takes time, u didn't get fat or stay skinny in 12 weeks.

Thanks ken86.

I basically aim for size and to have a good physique. I guess more reps with proper form is my answer.

Thank you for your calculation on 1RM. Appreciate it alot.

Yeah been doing well with my recovery and nutrition. I don't know bout my hormones though.

20/7/2010

Back

Pull Up

3 x Till Failure x BW ( only 2-3 reps ) Sigh. I have a weak back....
2x Til failure x 50Lbs <- Assisted Pullup -- Felt I have a very weak back

Bent over barbell row

1 x 15 x Bbell only
1 x 12 x 20kg
1 x 12 x 30kg
3 x 10 x 35kg

Deadlifts

1 x 10 x 35 kg
1 x 6 x 45kg
1 x 6 x 50kg
1 x 6 x 55kg

Chin Up

1 x 4 x BW -> Tempo 301
1 x 2 x bw
1 x 2 x bw <- without tempo and no strength already

Seated Cable Row

1 x 15 x 50lbs
1 x 12 x 60lbs
3 x 10 x 70lbs

Lat Pulldown

1 x 12 x 70lbs
1 x 10 x 80lbs
1 x 8 x 90lbs
3 x 8 x 80lbs

22/7/2010

Shoulders

Military Press

1 x 15 x Bbell only
1 x 12 x 20kg
1 x 10 x 25kg
1 x 10 x 30kg
2 x 5 x 30kg

Front Lateral Raise

4 x 10 x 20lbs

Seated Dumbbell Press

3 x 10 x 25lbs

Upright Rows

1 x 15 x bbell only
1 x 12 x 10kg
3 x 10 x 15kg

23/7/2010[/SIZE]

[SIZE=7]Triceps

Skull Crusher
1 x 15 x Bbell
1 x 12 x 10 kg
3 x 10 x 15kg

Tricep Kickback

3 x 12 x 20lbs
2 x 10 x 25lbs

Tricep Rope Pulldown

1 x 12 x 40lbs
1 x 10 x 50lbs
3 x 10 x 60lbs
1 x 6 x 70lbs

Tricep Pushdown

1 x 12 x 50lbs
1 x 10 x 60lbs
1 x 10 x 70lbs
3 x 10 x 80lbs

26/7/10

Chest

Bench Press

1 x 15 x 45lbs
1 x 10 x 95lbs
2 x 10 x 115lbs
1 x 8 x 115lbs < Sore arms
1 x 5 x 120lbs

Dumbbell Fly

3 x 10kg < really dislike this exercise

Incline Dumbbell Press

4 x 12 x 25lbs

Cable Pull

3 x 10 x 40lbs

Biceps

Preacher Curl

3 x 10 x 30lbs

Hammer Curl

2 x 8 x 15lbs

27/7/2010

Back

Pull Ups

3 x 8 x 50lbs < assisted Pullups
2 x 3 x BW

Pull Down

1 x 10 x 50lbs
1 x 10 x 60lbs
3 x 10 x 70lbs

Lat Pull-Down

1 x 10 x 70lbs
1 x 10 x 80lbs
3 x 10 x 90lbs

Pendlay Row

2 x 10 x 35kg
1 x 10 x 40kg
1 x 8 x 40kg
1 x 10 x 35kg

Deadlift

2 x 6 x 60kg
2 x 6 x 57.5kg
1 x 6 x 55kg

Your numbers are climbing steadily every week! Good stuff bro.

Just for some comparison, I'm 180cm @ <65kg with 10% ish bodyfat FYI.

Weights wise, my current max for flat bench press is 45kg, incline bench press 35kg, decline 14kg dumbbells per side, but you're squating way heavier than me, I have a problematic right knee. I only squat close to 50kg and deadlift around 70kg for my previous workout. My rep range is 8-10 for deadlifts and squats with 3-4 sets.

I also hardly train as frequent as you. I only go 3 times a week. Split into Chest/Biceps, Back/Triceps, Shoulder/Legs.

Thanks alot for staying tune in my journal.

I never do incline and decline bench. Just only incline dumbbell press. My squat stats is high cause last month i did 5x5 Stronglifts. So kept increasing my weights for each workout till I got bored of it. Lol. Haven't been squatting for almost a month now. I know its bad. lol. Will do it on my next leg exercise.

Btw, you have your own journal?

29/7/2010

Shoulders

Military Press

2 x 10 x 30kg
1 x 9 x 30kg
2 x 5 x 32.5kg

Side Lateral Raise

3 x 10 x 6kg
1 x 8 x 7kg
1 x 6 x 8kg

Seat Dumbbell Press

2 x 12 x 10kg
3 x 10 x 35lbs

Upright Row

3 x 10 x 17.5kg
1 x 10 x 20kg

Abs

Leg Raise

3 x 15

Incline Crunch

3 x 15

Heh, I'm following your journal because I believe we almost have the same physique minus the bodyfat difference. Hope you don't mind.

I've been at 10% bf all along so all my gains have all been pure muscle mass. Imagine how skinny I was, 180cm @ 52kg ish. I'm now almost 65kg and I think my strength gain has been pretty good. My target weight is 80kg maintaining my 10% bf. For supplements, I take whey and just started casein 2 weeks ago.

Yea I have my own journal in my phone's notepad which I key in during my workouts.

I see. Gosh..how you keep those low body fats? Mind sharing secrets? lol. Meaning now you got quite tonned body la? lol

Does casein effect alot of ur performance / changes? What brand you bought and how much is it? If its worthwhile, i might try it! hehe

2/8/2010

Chest

Bench Press

1 x 10 x Bbell
1 x 10 x 95lbs
2 x 10 x 115lbs
1 x 10 x 120lbs
1 x 6 x 120lbs
1 x 6 x 115lbs
1 x 10 x 95lbs

Dumbbell Fly

2 x 10 x 10kg
2 x 10 x 25lbs

Cable Pull

1 x 10 x 20lbs
1 x 10 x 30lbs
3 x 10 x 40lbs

incline dumbbell press

1 x 10 x 10kg
1 x 8 x 25lbs
1 x 6 x 25lbs
2 x 10 x 10kg

Biceps

Preacher Curl

3 x 10 x 35lbs + bbell

Alternate Dumbbell Curl

3 x 10 x 20lbs

It may be because I never really went on a crazy bulk, just eating more than I should everyday and maintaining my daily protein intake. Both my whey and casein are from Optimum Nutrition and I get them both from Bata in the food market section, you can check the price there. I wanted to try casein because I've read from many sources that it is better to take casein than to take whey before you sleep. So, no, it hasn't really affected my performance except I wake up not feeling as starved.

I see I see..Cool...Hope we can be as fit as possible when time is right. Patience is virtue!!!

4/8/10

Legs

Squats

1 x 10 x 45lbs
1 x 10 x 95lbs
3 x 10 x 165lbs

Leg Raise

3 x 12 x 30lbs

Leg Curl

3 x 12 x 30lbs

Leg Press

1 x 12 x 50 lbs
1 x 12 x 80lbs
3 x 12 x 120lbs
2 x 12 x 130lbs

Calf Raise

1 x 15 x 50lbs
4 x 15 x 80lbs

5/8/2010

Shoulders

Military Press

1 x 10 x 30kg
1 x 9 x 30kg
1 x 8 x 30kg

Side Lateral Raise

3 x 10 x 6kg
3 x 10 x 7kg
1 x 6 x 8kg

Seat Dumbbell Press

3 x 10 x 30lbs

Upright Row

3 x 10 x 20kg


Abs

Leg Raise

3 x 15

Incline Crunch

3 x 15

[6/8/2010

Triceps
[/B]
Skull Crusher

3 x 10 x 17.5kg

Dips

1 x 8 x BW
3 x 5 x BW

Rope Pulldown

3 x 10 x 60lbs
1 x 6 x 70lbs

Tricep Pushdown

1 x 12 x 60lbs
1 x 12 x 70lbs
3 x 12 x 80lbs

---

Added on August 9, 2010, 10:45 pm9/8/2010

Chest

Decline Bench Press

1 x 20 x Bbell (45lbs)
1 x 10 x 95lbs
3 x 10 x 105lbs
1 x 8 x 115lbs
1 x 6 x 115lbs

Cable Fly

3 x 10 x 40lbs
2 x 10 x 50lbs

Flat Dumbbell Press

1 x 12 x 25lbs
1 x 12 x 15kg
1 x 8 x 15kg
1 x 4 x 15kg

Biceps

Cable Curl

3 x 10 x 70lbs
3 x 10 x 80lbs

This post has been edited by elvenchou1987: Aug 9 2010, 10:45 PM

10/8/2010

Back

Pulldown

3 x 10 x 70lbs

Lat Pulldown

1 x 10 x 70lbs
2 x 10 x 80lbs
1 x 8 x 90lbs

Pendlay Row

3 x 10 x 30kg
3 x 10 x 35kg
2 x 10 x 37.5kg

Deadlift

1 x 8 x 50kg
1 x 6 x 50kg
1 x 8 x 50kg

Abs

Leg Raise

3 x 15 x BW

11/8/2010

Legs

Leg Press

1 x 12 x 50lbs
2 x 12 x 100 lbs
1 x 12 x 130lbs
1 x 12 x 150lbs
3 x 12 x 160lbs

Leg Pull

1 x 10 x 20lbs
3 x 10 x 30lbs
2 x 10 x 40 lbs

Leg Raise

3 x 10 x 30lbs
3 x 10 x 40lbs
1 x 10 x 50lbs

Calf Raise,

1 x 15 x 50lbs
3 x 15 x 80lbs

Biceps

21's

3 x 10kg
1 x 12.5kg

13/8/2010

Shoulder

Behind Neck Press, Standing

1 x 12 x 10kg
1 x 12 x 10kg
2 x 10 x 20kg
1 x 8 x 25kg
1 x 5 x 25kg

Shoulder Shrug

1 x 12 x 50 lbs
2 x 12 x 70lbs

Side Lateral Raise

3 x 10 x 20lbs
1 x 5 x 25lbs

Sitting Dumbbell Press

4 x 12 x 30lbs
1 x 10 x 30lbs

Upright Row

3 x 10 x 20kg
1 x 5 x 22.5kg

Abs

Hanging Leg Raise
3 x 16 x BW

Side Bend
3 x 12 x 45lbs

14/8/2010

Arms

SkullCrusher

4 x 10 x 17.5kg

Dips

1 x 10 x BW
1 x 8 x BW
1 x 3 x BW

Rope Pulldown

3 x 10 x 60lbs
1 x 5 x 70lbs

Bent over Tricep Extension

3 x 10 x 60lbs
1 x 10 x 70lbs
1 x 5 x 70lbs

Bicep Cable Curl

3 x 10 x 80lbs
1 x 3 x 90lbs

Preacher Curl

3 x 10 x 40lbs

16/8/2010

Chest

Incline Bench Press

1 x 20 x Bbell Only
2 x 10 x 95lbs
1 x 8 x 95lbs

Flat Bench Dumbbell press

1 x 12 x 25lbs
3 x 12 x 30lbs

Cable Fly

1 x 10 x 40lbs
3 x 10 x 50lbs

Dumbbell Pullover

1 x 10 x 15kg
3 x 10 x 35lbs

Biceps

21's

3 x 10kg
1 x 12.5kg

Cable Curl

1 x 10 x 50lbs
2 x 10 x 60lbs
2 x 10 x 70lbs

---

Added on August 18, 2010, 10:37 am17/8/2010

Back

Pullups

1 x 6 x BW
1 x 4 x BW
1 x 4 x BW

Assisted Pullups

1 x 10 x 70lbs
1 x 7 x 60lbs
1 x 6 x 70lbs

Deadlift

1 x 10 x 30kg
1 x 5 x 50kg
1 x 5 x 50kg
1 x 8 x 50kg
1 x 3 x 55kg

Pendlay Row

2 x 10 x 30kg
2 x 10 x 35kg
2 x 10 x 40kg

Hyperextension

1 x 10 x BW
3 x 10 x BW + 25lbs

Lat Pulldown

2 x 10 x 80lbs
1 x 10 x 90lbs
1 x 6 x 90lbs


This post has been edited by elvenchou1987: Aug 18 2010, 10:37 AM

19/8/2010

Shoulders

Military Press, Behind the back

1 x 20 x Bbell only
3 x 10 x 25kg

Side Lateral Raise

3 x 10 x 25lbs

Front Lateral Raise, Plate

3 x 10 x 25lbs

Seated Dumbbell Press

3 x 10 x 35lbs

Upright Row

3 x 10 x 20kg
1 x 10 x 22.5kg

Abs

Leg Raise

3 x 16 x BW

Incline Crunch

3 x 15

Side Bend, Obliques

3 x 12 x 45lbs

21/8/2010

Arms

Dips

1 x 10 x BW
1 x 8 x BW
1 x 5 x BW

Skull Crush superset with Close Grip Bench Press

3 x 5 x 7 x 20kg

Tricep Pushdown

1 x 10 x 50lbs
1 x 10 x 70lbs
3 x 10 x 80lbs

Rope Pulldown

3 x 10 x 50lbs

Bicep Cable Curl

3 x 10 x 80lbs
1 x 10 x 90lbs

Bicep Dumbbell Curl

3 x 8 x 25lbs

23/8/2010

Chest

Bench Press

1 x 20 x Bbell (45lbs)
3 x 10 x 115lbs
1 x 6 x 120lbs
1 x 8 x 125lbs
1 x 3 x 125 lbs

Incline Dumbbell Press

3 x 10 x 15kg

Cable Fly

3 x 10 x 50lbs
1 x 5 x 60lbs

[SIZE=7]Biceps[/SIZE]

21's

3 x 12.5kg

Cable Curl

3 x 10 x 70lbs

Preacher Curl

3 x 10 x 30lbs

25/8/2010

Shoulders

Behind the Neck press

2 x 10 x 27.5kg
1 x 6 x 27.5kg
1 x 5 x 25kg

Side Lateral Raise

3 x 10 x 20lbs

Dumbbell Press, Seated

3 x 10 x 35lbs

Upright Row

3 x 10 x 20kg

Back

Pullups

4 x 3 x bw

Lat Pulldown

3 x 10 x 70lbs

Deadlift

1 x 8 x 30kg
1 x 8 x 50kg
1 x 5 x 50kg < breathless...

27/6/2010

Triceps

Dips

2 x 10 x Bw
1 x 8 x Bw

One Arm Tricep Extension

1 x 10 x 25lbs
1 x 6 x 25lbs
1 x 10 x 7kg
1 x 10 x 8kg

Bench Dip

1 x 10 x BW
3 x 10 x Bw +25lbs

Rope Pulldown

3 x 10 x 50lbs

Tricep Pushdown

1 x 10 x 50lbs
1 x 10 x 70lbs
2 x 10 x 80lbs

Legs

Leg Press

1 x 10 x 120lbs
1 x 10 x 140lbs
1 x 10 x 150lbs
2 x 10 x 160lbs
1 x 10 x 170lbs

Leg Pull

3 x 10 x 50lbs

Calf Raise, Machine

1 x 15 x 50lbs
2 x 15 x 70lbs

affraid of squat?

Lol...Nope..Cause usually when I want to start my legs, there is someone using the squat rack for so long. So I decided not to wait for him and do my Leg Presses...

But now I Just started Hypertrophy. Squats are KILLING me...HAHA

---

Added on September 7, 2010, 10:06 amI didn't post my workouts last week because I was going to start my hypertrophy this week. Thus, I used my sessions last week to get my Rep Max.
Just started my Hypertrophy this week. Its Killing me!!!! But its worth it

7/9/2010

Workout A

Squats

2 x 15 x 135lbs

Bench Press

2 x 15 x 100lbs

Military Press

1 x 15 x 25kg
1 x 6 x 25kg
1 x 8 x 25 kg < Too exhausted. I wont put too many compound exercises in 1 workout anymore.

Pendlay Row

2 x 15 x 25kg

Preacher Curl

2 x 15 x 25lbs

Skull Crush

2 x 15 x 12.5kg

Dumbbell Shrugs

2 x 15 x 25lbs

Seated Calf Raise

2 x 15 x 70lbs

Lat Pulldown

2 x 15 x 60lbs

Incline Crunch

2 x 15 x BW

First time doing Full body workout with 2 sets of 15 reps. I almost struggled each exercises even though the weights weren't my max. Gosh. Later on I'll be increasing the weights more and gonna suffer. LOL. One mistake I did which is inserting too many compound workouts in my workouts. Thus I'm splitting into two workouts. *see my first page for my workout A n B*

This post has been edited by elvenchou1987: Sep 7 2010, 10:06 AM

HST?

Yeah Yeah..HST is not hypetrophy meh?

yeah its hypertrophy, tell me how it goes! i always wanted to try but the total volume of exercises done in 1 day is enough to kill hahaha

Hahaha...

ITs very Tiring. Yesterday was my first day. I put 4 compound exercises back to back. I was almost down on my knees.

ahhah careful! sometimes when u exhaust too much your workout may not be as effective as if you did less parts in a day!

Thats why I have workouts A and B done separately with 2 compound exercises each

ooo was looking for that, cuz when I looked earlier it wasnt up on the first page yet haha. why not put deadlifts on workout B instead of leg curls? currently im also workout A n B wit an arms+squats day if I can find time. A - squat B - deadlift.

Hmm...Deadlifts are for back and leg curls are for hamstrings. Different part.
Perhaps I'll substitute deadlifts for pendlay rows. Nvm. Since I've started already, I think I'll do deadlifts the next cycle. Don't really like Deadlifts.

U on HST too?

deadlift isnt exactly back.. its a compound that hits almost ur whole body. deads hit the hams really bad also if done correctly. ytd when I did deads no feel on the hams, today hams in DOMS ._. ahahha well if u don like tats a personal preference, no worries haha.. nop. im on body part split, with the condition that I gotta squat or deadlift whenever I hit the gym.

Haha..Thanks for the info mate!!!

8/9/2010

Workout B

Leg Press

2 x 15 x 140lbs

Dumbbell Shoulder Press

2 x 15 x 25lbs

Bench Press

1 x 15 x 115lbs
1 x 9 x 115lbs
1 x 4 x 115lbs

Leg Curl

2 x 15 x 30lbs

PullUps

2 x BW X failure

Chinups

2 x BW x failure

Pendlay Row

2 x 15 x 30kg

Weighted Bench Dips

1 x 15 x BW + 25lbs
1 x 12 x BW + 25lbs
1 x 4 x BW + 25lbs

Barbell Curl

2 x 15 x 15kg

Seated Calf Raise

2 x 15 x 80lbs

Vertical Leg Raise

2 x 15

Dumbbell Shrugs

2 x 15 x 30lbs

Today not as tired as my 1st day of HST. Due to less compound exercises. Thus don't really feel the kick. Muscle also didn't sore much the next day.

10/9/2010

Workout A

Squats

1 x 15 x 150lbs
1 x 10 x 150lbs
1 x 5 x 150lbs

sigh..still can't complete 2nd set 15 reps

Seated Calf Raise

2 x 15 x 90lbs

Military Press

1 x 15 x 27.5kg
1 x 9 x 27.5kg
1 x 5 x 27.5 kg

Again..failed at 2nd set....

Pendlay Row

2 x 15 x 32.5kg

Dips

2 x BW till fail

Skull Crush

2 x 15 x 15kg

Preacher Curl

2 x 15 x 30lbs

Dumbbell Shrugs

2 x 15 x 35lbs

Incline Crunch

2 x 15

Lat Pulldown

2 x 15 x 70lbs

---

Added on September 13, 2010, 11:13 am12/9/2010

Workout B

Bench Press

1 x 15 x 120lbs
1 x 12 x 120lbs
1 x 3 x 120lbs

Leg Press

2 x 15 x 150lbs

Shoulder Dumbbell Press

2 x 15 x 30lbs

Leg Curls

2 x 15 40lbs

Chin Up/ PullUp

2 x Till failure

Pendlay Row

2 x 15 x 35kg

Seated Calf Raise

2 x 15 x 100lbs

Dumbbell Shrugs

2 x 15 x 40lbs

Weighted Bench Dip

2 x 15 x BW + 30lbs

Bbell Curl

2 x 15 x 17.5kg

Vertical Leg Raise

2 x 15

---

Added on September 15, 2010, 10:09 am14/9/2010

Workout A[/SIZE]

Squats

2 x 15 x 160lbs

Seated Calf Raise

2 x 15 x 110lbs

Military Press

1 x 15 x 30kg
1 x 9 x 30kg
1 x 5 x 30kg

Dips

2 x BW x till failure

Pendlay Row

2 x 15 x 37.5kg

Skull Crush

1 x 15 x 17.5kg
1 x 12 x 17.5kg
1 x 3 x 17.5kg

Preacher Curl

2 x 15 x 35lbs

Dumbbell Shrugs

2 x 15 x 45lbs

Lat Pulldown

2 x 15 x 80lbs

Incline Crunch

2 x 15

---

Added on September 18, 2010, 1:54 am[SIZE=7]17/9/2010

Workout B

Bench Press

1 x 15 x 125lbs
1 x 10 x 125lbs
1 x 5 x 125lbs

Leg Press

2 x 15 x 150lbs


Dumbbell Press

1 x 15 x 40lbs
1 x 10 x 40lbs
1 x 4 x 40lbs

Leg Curl

2 x 15 x 50lbs

Pullups/Chinup

2 x BW x Till failure

Pendlay Row

3 x 10 x 40kg <- Cannot lift 15 reps, so i made it 10 reps of 3 sets

Weighted Bench Dip

1 x 15 x BW + 35lbs
1 x 10 x BW + 35lbs
1 x 5 x BW + 35lbs

Alternate Dumbbell Curls

2 x 15 x 10kg <- My wrist hurts when doing barbell curl. Thus i switch to this...

Hanging Leg Raise

2 x 15

Dumbbell Shrugs

2 x 15 x 50lbs

This post has been edited by elvenchou1987: Sep 18 2010, 01:54 AM

19/9/10

Workout A

Squats

3 x 10 x 165lbs

Seated Calf Raise

3 x 10 x 90lbs

Military Press

3 x 10 x 30kg

Pendlay Row

3 x 10 x 30kg

Dips

3 x Till failure

SkulL Crush

3 x 10 x 15kg

Preacher Curl

3 x 10 x 30lbs

Barbell Shrugs

3 x 10 x 50lbs

Lat Pulldown

3 x 10 x 80lbs

Inclince Crunch

3 x 10

19/9/10

Workout A

Squats

3 x 10 x 165lbs

Seated Calf Raise

3 x 10 x 90lbs

Military Press

3 x 10 x 30kg

Pendlay Row

3 x 10 x 30kg

Dips

3 x Till failure

SkulL Crush

3 x 10 x 15kg

Preacher Curl

3 x 10 x 30lbs

Barbell Shrugs

3 x 10 x 50lbs

Lat Pulldown

3 x 10 x 80lbs

Inclince Crunch

3 x 10

21/9/2010

Workout B

Bench Press

3 x 10 x 120lbs

Leg Press

3 x 10 x 140lbs

Leg Curl

3 x 10 x 50lbs

Shoulder Dumbbell Press

3 x 10 x 30lbs

Pullup + Chin Up

2 x Till Failure

Pendlay Row

3 x 10 x 32.5kg

Weighted Dips

3 x 10 x BW + 30lbs

Bbell Curl

3 x 10 x 17.5kg

Leg Raise

3 x 10 x BW

Shoulder Shrug

3 x 10 x 70lbs

Seated Calf Raise

3 x 10 x 100lbs

25/9/2010

Workout B

Bench Press

3 x 10 x 125lbs

Leg Press

3 x 10 x 150lbs

Leg Curl

3 x 10 x 60lbs

Seated Calf Raise

3 x 10 x 110 lbs

Pullups

2 x Till failure

Dumbbell Shoulder Press

3 x 10 x 35lbs

Pendlay Row

3 x 10 x 37.5kg

Weighted Dips

3 x 10 x BW + 35lbs

One Arm Dumbbell Curl

3 x 10 x 25lbs - each arm

Shrugs

3 x 10 x 90lbs

27/9/2010

Workout A

Squats

3 x 10 x 185lbs

Seated Calf Raise

3 x 10 x 120lbs

Military Press

1 x 10 x 35kg
2 x 7 x 35kg

Dips

3 x 10 x Till Failure

Pendlay Row

3 x 10 x 40kg

Skull Crush

1 x 10 x 20kg
2 x 7 x 20kg

Preacher Curl

3 x 10 x 40lbs

Lat Pulldown

1 x 10 x 100lbs
2 x 8 x 90lbs

Incline Crunch

3 x 10