@ -Dan: Dang! And you still go to the gym. That's insane man. I feel like shit and i barely ate and drank for 3-4 days!

Saturday:

Still didn't feel as good. I can eat and drink a lot better now. Monday I'm going to the gym and hoping my strength hasn't died.
Back up to 59kg.
Puasa/Ramadhan starting monday. Plans to go at least 2/week and hopefully the usual 3/week.

Wednesday:

Bench:
45lbs x 10
90lbs x 5
135lbs x 5,8,8 (spotted on last 2 sets)

DB Bench:
3 x 8*

Flies:
?? x 8,8,6,6

DB Pullover:
?? x 2 x 8

BB Pullover:
50lbs x 3 x 6

Skullcrushers:
bar+10kg x 2 x 10
bar+15kg x 2 x 8 (spotted)

*I was an idiot and used 2 different weights, one hand had ~32lbs, the other hand 37.5lbs -.- I only realized until the last set.
**Was planning to do a lot more, but training through puasa is hell. I stop when i feel like it.

Friday:

Pullups:
4 x 8

Deadlift:
135lbs x 5
225lbs x 3 x 5
270lbs x 5

DB Rows:
55lbs x 2 x 8*

Seated Rows:
110lbs x 3 x 8
121lbs x 8

Lat Pulldowns**:
80lbs x 4 x 8

BB Curls:
45lbs x 3 x 8

*Would have done more but was too tired.
**Palms facing me.
***Would have liked to have done biceps, but i was too tired.

This post has been edited by Kaffatsum: Aug 6 2011, 07:36 AM

Saturday:

Not going. Have to balik kampung :/

Plans:
Next week, for a couple of months, I will be going on a Monday/Wed/Friday split.
I will work on Chest,Arms/Back,Shoulders/Legs on the days respectively.
Still focusing on Bench,OHP,Deadlift,and going back to Back Squats.
Just experimenting with my body

This post has been edited by Kaffatsum: Aug 8 2011, 03:31 PM

Monday:

Bench:
45lbs x 15
90lbs x 6
135 x 2 x 5
145 x 7 (spotted)

CloseGripBench:
90lbs x 8,12

DB Flies:
16.5lbs x 3 x 8

Incline SmithMachine Bench*:
111lbs x 8,9,8
90lbs x 12

DB Pullovers**:
22lbs x 10
27.5 x 8

BB Pullover**:
50lbs x 2 x 6

Skullcrushers:
EZbar+10kg x 3 x 8

Dips:
3 x 10 (bench assisted)

*First time using smith machine in a while. Don't know how to calculate the weight so I'm assuming the bar is 45lbs. I don't like the smith machine...
**PakAbu suggested to do pullovers for chest on chest day. I feel it working the back though...

Wednesday:

Pullups:
4 x 8

Deadlifts:
135lbs x 5
225lbs x 2 x 5*
270lbs x 1*
290lbs x 1

DB Rows:
55lbs x 3 x 8
66lbs x 8,8*

Seated Rows:
110lbs x 8
121lbs x 8*
132lbs x 8*

Lat Pulldowns:
60lbs x 15
80lbs x 10
100lbs x 6*
80lbs x 8

OHP**:
45lbs x 10
65lbs x 5
75lbs x 5
85lbs x 5

*Basically i strapped everything i did. I realized that the DB Rows are ALOT easier if strapped.
** Need to start doing OHPs again, my bench is going nowhere. But thats probably because im not eating enough :/
***I would have liked to do more shoulder work and traps aswell, but i was out of energy.

Friday:

WHY THE f*** DO I ALWAYS MISS LEG DAYS -______________-
can't make it, have to balik kampung.. AGAIN.

Can't wait til puasa is over. My legs have gotten SO small.

Monday:

Squat:
45lbs x 10
135lbs x 6
180lbs x 6
200lbs x 6
225lbs x 3 x 5*

Front Squat:
135lbs x 10

Leg Curls:
50lbs x 3 x 10
60lbs x 1 x 10

Lunges:
37.5lbs x 1 x 10

*What a horrible workout. After squats i got a massive headache. After the Leg curls i had to take a 10 min break, cause i nearly threw up. Its probably a cause between puasa and not having a leg day in 2 week .___.

Thursday:

DB ShoulderPress:
16.5lbs x 10
22lbs x 10
33lbs x 3 x 10

BenchPress:
45lbs x 10
90lbs x 5
111lbs x 3 x 8

CloseGripBenchPress:
90lbs x 3 x 7

DB Flies:
16.5lbs x 4 x 8

DB Pullover
32.5lbs x 3 x 10

Skullcrushers:
10kg+bar x 3 x 8

DB Curls:
16.5lbs x 10
22lbs x 3 x 10

*Felt weak

Saturday:

Pullups:
3 x 8

Deadlift:
135lbs x 5
180lbs x 5
225lbs x 5
270lbs x 5
315 x 1 (Failed 2nd rep)

DB Rows:
55lbs x 10
66lbs x 4 x 8
55lbs x 10

Seated Rows:
121lbs x 8
132lbs x 8
143lbs x 8

LatPulldowns:
60lbs x 10
80lbs x 10
100lbs x 8,6,6

Good workout, felt as if i could have done more.

This post has been edited by Kaffatsum: Aug 20 2011, 09:53 PM

Monday:

Squat:
45lbs x 10
135lbs x 5
180lbs x 5
201lbs x 1
225lbs x 3*
201 x 3 x 5

Leg Press:
2pps x 10
3pps x 10
3pps+20kg x 2 x 10
4pps x 10

Hamstring Curl/Quad Extenstions (supersetted):
4 x 10-15

Calf Raises*:
10 x 5-15

*225lbs felt REALLY heavy. Need to work back up to 235lbs x 3 x 5 slowly. MUST EATTTT
**Bodybuilder guy made us do endless sets of Calf Raises. I dont even think i was workoing calves on some of the last sets, felt like a bouncing motion
***Did VERY little but was dead at the end of the session. I hate leg days while fasting..

Saturday:

Pullups:
4 x 8

Deadlift:
135lbs x 5
180lbs x 5
225lbs x 1
270lbs x 3,2

DB Rows:
55lbs x 3 x 8
66lbs x 2 x 6

Lat Pulldowns:
80lbs x 10
100lbs x 8
80lbs x 2 x 10

Seated Rows:
100lbs x 8
110lbs x 8
121 lbs x 8
132lbs x 8

OHP:
45lbs x 10
67lbs x 5
77lbs x 3 x 5

DB Shoulder Press:
22lbs x 10
33lbs x 6
27.5lbs x 3 x 8

Shrugs:
135lbs x 3 x 15

First time going to the gym after Raya. Hellish. Everything felt heavy. Gonna have to work up again on all the weights, but it was a good workout.

DamageControl: Lost around 4kg during puasa. Weight around 55-6 kg. -sigh-

Monday:

Squat:
45lbs x 5
135lbs x 8
180lbs x 5
201lbs x 3 x 5*

Leg Press:
3pps x 8
3.5pps x 8
4pps x 2 x 8

Leg Curls:
50lbs x 10
60lbs x 10
70lbs x 4
60lbs x 8

Lunges:
33lbs x 10/leg
37.5lbs x 2 x 10/leg

RDLs:
135lbs x 2 x 8
180lbs x 8

Calf Raises:
50kg x 9 x 15

*Squats have gone to shit. Couldn't complete the last set without a spot. Good workout overall.

Wednesday:

Bench:
45lbs x 10
90lbs x 5
110lbs x 1
120lbs x 2 x 5
135lbs x 8*
120lbs x 5

CGBP:
110lbs x 3 x 6
120lbs x 5

DB BenchPress:
33lbs x 3 x 8
44lbs x 2 x 5

DB Flies:
16.5 lbs x 5 x 8

DB Pullovers:
22lbs x 10
33lbs x 2 x 10

BB Pullovers:
50lbs x 2 x 8*

Dips:
3 x 8,8,6

Skullcrushers:
10kg+bar x 8,8,6,4

BB Curls:
45lbs x 8
55lbs x 2 x 8
65lbs x 4

*Used spotter
**Good workout, 135lbs for bench felt freaking heavy D:

This post has been edited by Kaffatsum: Sep 8 2011, 08:03 PM

Friday:

Pullups:
4x 8

Deadlift:
135lbs x 5
180lbs x 5
225lbs x 3
270lbs x 1
290lbs x 3,2

DB Rows:
55lbs x 8
66lbs x 4 x 8

BB Rows:
135lbs x 5
155lbs x 5
180lbs x 5

LatPulldowns:
80lbs x 3 x 10
100lbs x 6

Seated Rows:
110lbs x 8
121lbs x 8
143lbs x 2 x 8

OHP:
45lbs x 5
67lbs x 5
77lbs x 5
87lbs x 5

Shrugs:
135lbs x 15
155lbs x 10
180lbs x 15


*Deadlifts felt heavy
**I feel as if i am doing too many exercises. I'm gonna drop Latpulldowns and focus on the sets and heavy weights.



This post has been edited by Kaffatsum: Sep 10 2011, 07:30 PM

@mikehaun: l have a partner on leg days so i might get a squat video up, but i only plan to do it when i get back up to 225lbs/100kg x 5 with ease. I only plan to film deadlifts when i get back up to 315lbs/140kg x 5. Sorry :/ I just feel weak if i post any less than that.

@mikehuan: I had someone teach me to squat a year ago. But im still experimenting with my stance. I had to learn to deadlift on my own. I'd love to try out Sumo Deadlifts but i dont have a coach to teach me, it looks technical :/

Monday:

Squat:
45lb x 10
135lbs x 6
180lbs x 5
205lbs x 3 x 5*

Leg Press:
4pps x 3 x 10
5pps x 2 x 10
6pps x 6**

Leg Curls:
50lbs x 10
60lbs x 3 x 10
70lbs x 6

Lunges:
37.5lbs x 10/leg
42.5lbs x 3 x 10/leg

Dips:
3 x 10

*Felt heavy but good. 2 weeks 'til 225 again.
**I could have pulled out 10reps with that weight, but the ROM was shit. Must go deeper.
*** 4 exercises took me 1 and a half hours T_T I need to take less rest periods >_<

This post has been edited by Kaffatsum: Sep 24 2011, 01:36 PM

Wednesday:

Bench:
45lbs x 10
90lbs x 5
110lbs x 1
135lbs x 5,10*
155lbs x 14*
180lbs x 6*

CGBP:
90lbs x 5
100lbs x 10**

DB Flies:
10lbs x 3 x 10
16.5lbs x 2 x 8

BB Pullover:
50lbs x 4 x 8

Dips:
4 x 8-10

Rope TricepPulldowns:
10kg x 2 x 10
15kg x 8
10kg x 10

DB OverheadExtension:
22lbs x 4 x 10

*Dude made me go super heavy. My shoulders,chest,triceps were fried after benching. I think i only got 1 rep all by myself on the 155lbs set XD
**Spotted. Never do CGBP right after Benching >_<
***I'm pretty sure i did more stuff.. Forgot to update.

This post has been edited by Kaffatsum: Sep 24 2011, 01:37 PM

Friday:

Pullups:
4 x 8

Deadlift:
135lbs x 5
180lbs x 5
225 lbs x 5
270lbs x 1
305lbs x 3,2*

DB Rows:
66lbs x 3 x 8
88lbs x 5**

(Lever) Seated Row:***
10lbs x 5
35lbs x 8
60lbs x 8
80lbs x 2 x 8

(Cable) Seated Rows:
110lbs x 8
121lbs x 8
132lbs x 8
143lbs x 2 x 8

DB Shrugs:
44lbs x 10,15,12,20***

BB Curls:
45lbs x 3 x 10

*Deadlifts felt heavy, but good. Can't wait for 315lbs
**Last set of DB Rows (88lbs) felt like half reps only.
***First time using this. Feels awkward. Might just stick with BB Rows.
****Def. need to go heavier. Strapped on last set.

This post has been edited by Kaffatsum: Sep 24 2011, 01:39 PM