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

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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

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!!

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. 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?

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

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

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

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