Thought it'd be a good idea to keep track of my workouts to see what changes can be made.
Been on Rippetoe's Starting Strength for around 2 months. I think im nearing the end soon in about 1 or 2 more months.
I workout around 3-4 times a week going either Tues/Thurs/Sat/ or Tues/Thurs/Sat. Optional workout on Friday if i have time (school,homework..)

Background Info:
Age: 16 turning 17
Height: 5'2'' ( i know.. tiny -.- )
Weight: Around 130 lbs ( i know.. small)
Started training seriously: around March/April.
Location: MuscleGym
Goals: Get stronger and ofcourse bigger.
EAT EAT EAT!!
Continue to increase the weight in the deadlift/squat/bench. Join the 1k club.

Diet: Eat anything in sight.
Trying to eat 5-6 times a day, but solid food is hard to get down that many times..
Taking no supplements/powder/etc.

---

Added on May 5, 2011, 6:32 pmTuesday's Workout:


Bench:
Empty Bar/45lbs x 10 WU
95lbs x 10 WU
125 x 3 x 5 Working Set

Squat:
Empty Bar/45lbs x 10 WU
135lbs x 5 WU
225lbs x 3 x 5 Working Set

Deadlift:
Empty Bar/45lbs x10 WU
135lbs x 10 WU
265lbs x 3 x 5 Working Set

Dumbell Rows:
44lbs x 3 x 8

Hyperextension:
10kg plate x 3 x 8

Pullups:
3 x 8

---

Added on May 5, 2011, 6:33 pmThurs:

Could not go due to school practice Will hopefully go on Friday.

---

Added on May 7, 2011, 6:30 amFriday:

Leg Press:
3 plates each side 3 x 5

Squat:
225 x 3 x 5 (felt heavy today)

Overhead press:
85 x 3 x 5

Barbell Rows:
180 x 3 x 5

Hyperextension:
10kg plate x 3 x 8

Dips:
3 x 8

---

Added on May 7, 2011, 3:39 pmSaturday: Could not go to MuscleGym. Visited grandparents, but when to the Club earlier with some mates. Unfortunately, nothing compared to good ol' MuscleGym.

Rear Deltoid Machine:
80lbs 3 x 8

Lat pulldown Machine:
90lbs 3 x 8

DB rows:
45lbs 3 x 8

LegExtension Machine:
100lbs 3 x 8

LegCurls Machine:
80lbs 3 x 8

Horizontal LegPress Machine:
150lbs 3 x 8

Squat on Smith Machine (gym didnt have power/squat rack):
225lbs 3 x 5 (felt easier on the smith machine)

DB Curls:
25lbs 3 x 10

Hopefully will go to MuscleGym on Monday and do some deadlifting work.

This post has been edited by Kaffatsum: May 7 2011, 03:40 PM

Keep at it

Thanks! Every bit of motivation helps

Tuesday:

Squat:
45lbs x 10 WU
135 x 10 WU
225 x 6,3,6 Working Set (needed spot on last set)

OHP:
85 x 3 x 5

Shoulder DB Press:
35 x 3 x 6

Deadlift:
135 x 5 WU
225 x 5
275 x 5,5,1

---

Added on May 12, 2011, 6:13 pmThursday:

Bench:
45lbs x 10
110lbs x 5
122 x 3 x 5 (Felt easy, confident i can get 125 x 3 x 5 next bench day)

DB Bench Press:
33lbs x 3 x 10

BB Rows:
179lbs x 3 x 5

DB Rows:
55lbs x 3 x 8

Hyperextensions:
10kg plate x 3 x 8

Pullups:
3 x 8

---

Added on May 14, 2011, 6:25 pmSaturday:

OHP:
45lbs x 15
67 x 5
90lbs x 3 x 5 ( yay! been stuck at 85 lbs for a long time -.- )

DB OHP:
35lbs x 3 x 6

Deadlift:
45lb x 5
135 x 5
225 x 5
285 x 5 (Finished set, tried another set but grip gave out and calluses ripped off)
225 x 2 x 5

Leg Press:
3 plates x 8
4 plates x 3 x 6

Hamstring Curls:
60 x 6
70 x 6
60 x 6

Hyperextensions:
10kg plate x 3 x 8

---

Added on May 17, 2011, 6:50 pmTuesday:

Bench:
45lbs x 20
90 x 5
115 x 1
125 x 5,10,5 (spotter on set of 10)

DB BP:
33lbs x 3 x 10

Squat:
45lb x 10
135 x 5
205 x 1
225 x 3 x 5 (needed spotter on last set)

Deadlift:
45lb x 10
135 x 5
225 x 5
295 x 1 (tried another rep but just couldnt get it)
225 x 3 x 10

Hyperextensions:
BodyWeight x 3 x 8

Pullups:
3 x 6

---

Added on May 20, 2011, 5:38 amThursday:

OHP:
45lbs x 10
67 x 5
90 x 3 x 5
95 x 5,1 (Decided to see if i could go 95lbs, seems i can)

DB Shoulder Press:
35lbs x 3 x 6

Squat:
45lbs x 10
135 x 5
225 x 5
235 x 2 x 5 (Needed a spotter but it felt good)

Leg Curls:
60 x 2 x 6
70 x 6

Barbell Rows:
135 x 10
157 x 2 x 5
180 x 5 (grip gave out)

DB Rows:
55lbs x 3 x 8

Dips:
3 x 10

---

Added on May 21, 2011, 7:58 pmSaturday:

Bench:
45lbs x 15
90 x 5
111 x 1
131 x 5,5,8

Squat:
45lbs x 10
135 x 5
225 x 2 x 5
245 x 5 (used spotter)

Deadlift:
135 x 5
225 x 5
305 x 1 (used straps)
295 x 3 (used straps)
225 x 5

Hyperextensions:
10kg x 3 x 8

Pullups:
3 x 6

Skullcrushers:
5kg per side + bar: 3 x 10

This post has been edited by Kaffatsum: May 24 2011, 07:03 PM

.

This post has been edited by hoxy: Jun 13 2012, 09:41 PM

Really solid squats and deads, man.

@ hoxy: not strong enough straps are useful for heavy repped deadlifts. I did 295 for a single but when doing reps, my grip gives out. I also ripped a big chunk of my calluses on my hand and it bled and hurt alot. I don't want it to happen again...

@ -Dan: Thanks man. I want the weight to go higher!

Tuesday:

OHP:
45lbs x 10
65 x 5
85 x 5
95 x 3 x 5 (felt heavy but good)

Seated DB OHP:
33lbs x 3 x 8

Squat:
45lbs x 5
135 x 5
225 x 3 x5 (no spotter, yay!)

BB Bent-over-Rows:
135lbs x 5
157 x 5
180 x 5
225 x 5 (felt as if i was using to much hitch so weighted down)
180 x 5

DB Bent-over-Rows:
55lbs x 3 x 10 (gonna try the 30kg/66lbs DB next time)

Hyperextensions:
10kg x 3 x 8

**STRAPS ARE VERY USEFUL**

This post has been edited by Kaffatsum: May 24 2011, 07:00 PM

.

This post has been edited by hoxy: Jun 13 2012, 10:09 PM

Oh damn, I know what that's like. Used to do gymnastics, the high-bar was pretty brutal to my hands.

.

This post has been edited by hoxy: Jun 13 2012, 10:09 PM

.

This post has been edited by hoxy: Jun 13 2012, 10:08 PM

@hoxy: Since i'm always aiming for a higher 1RM, i dont really care about 'supporting grip strength'. If i fail to get a higher weight on my 1RM deadlift due to grip failure, i need to start working on crushing strength. Any advice on crushing strength??
Furthermore, i already work on my 'supporting grip strength'. I currently use heavy DB rows for high reps (Kroc Rows) and heavy BB shrugs for high reps. Both absolutely obliterate my forearms.
Although, i will be sure to keep your advice close in mind.
But i'll think i'll follow your advice on the pumice stone. People at school think the calluses on my hand is a type of infection -______-

@-Dan: I feel the pain. I don't mind if small pieces rip off but when huge chunks rip off, it takes forever for the skin to rebuild :/

This post has been edited by Kaffatsum: May 26 2011, 06:42 PM

Thursday:

Bench:
45lbs x 15
90lbs x 5
111lbs x 1
135 x 3 x 5 (yay! finally on the big plates )

DB Bench:
44lbs x 6,1
33lbx x 2 x 8

Squat:
45lbs x 8
135 x 5
225 x 1
245 x 3 x 5 (used a spotter on all sets, felt heavy)

Deadlift:
135 x 5
225 x 1
295 x 2,3 (at the end of 2nd rep, i realized i forgot my belt so i stopped and put it on and then blasted the other 3 reps. Used Straps)

Hyperextensions:
10kg x 2 x 8
15kg x 8

Pullups:
3 x 6

*Decided to wimp out on the 315lbs x 1 Deadlift. I want to be sure i get it on my first try.
**A couple of guys stared at my deadlift set. I don't know if that's good or bad. I need to check my form -___-
***Pak Abu said i should take start taking supplements since im going heavy nearly everyday. Any ideas on some essential supplements??
****I also realized that as my OHP goes up, my bench goes up, just a FYI ._.

This post has been edited by Kaffatsum: May 26 2011, 06:55 PM

.

This post has been edited by hoxy: Jun 13 2012, 10:08 PM

Actually i've lifted before but it was stupid and very inconsistent. I never followed a program or did anything beneficial. I would always do arms curls and stupid stuff that wouldnt make me grow. Funny thing is my arms are bad -__-
I've squatted and benched before. My max was 215lbs for squat and 125lbs for bench.
I've never deadlifted before until i started MarkRippetoe's Starting Strength which makes you do the major lifts (Bench,Squat,Deadlift,OHP) and add weight each time you workout. So i only started deadlifting since early March.

I'll definitely try out the towel pullups. I've seen a couple people do it.

I know i'll reach a plateau. I'm actually planning to switch programs when i get my 315lbs deadlift.

MuscleGym in DamansaraUtama. Can't miss it. Great gym. PakAbu apparently trained several bodybuilders so i'll be sure to listen to him when i want to get big and strong.

And since i too want to check my form, ill get a video of me deadlifting when i have someone to do it for me

This post has been edited by Kaffatsum: May 26 2011, 07:41 PM

great, now we can label you an athlete and disregard all your lifts.

kidding bro.

btw kaf, how is it that your squat and bench poundages are so different? just recently tried to bench?

I honestly don't get it, man. Lol, I'm feeling pretty stoned right now since I just got back from futsal.

---

Added on May 26, 2011, 11:51 pmI know what you mean. I had literally a strip of skin across my hand ripped off once. Having a shower stung like a b'tch.

This post has been edited by -Dan: May 26 2011, 11:51 PM

Nope :/ Like i said my last maxout was 125lbs.
I guess my bench is just bad -.- But it's been progressing fairly well so nothing to be mad about.

Saturday:

Squat:
45lbs x 10
135 x 5
225 x 1
235 x3 x 5 (Only used spotter on last set, YAH!!!!)

OHP:
45lbs x 10
95 x 5
97 x 1
95 x 5

DB Shoulder Press:
33lbs x 3 x 6

BB Bent-Over-Rows:
135 x 5
201 x 3 x 5

DB Rows:
55 lbs x 5
66 x 3 x 6 (YAH!!!)

Hyperextensions:
15kg x 3 x 8

Skullcrushers:
32lbs per side + bar x 3 x 8


*Entered the gym extremely angry due to stupid bus and gym about to close soon. Left feeling awesome. Only bad thing was OHP didnt go up :/
**On school break for 2 weeks. Finally can focus on eating (alot) more. I have trouble eating alot at school. Lets see what damage i can wreak.



This post has been edited by Kaffatsum: May 31 2011, 08:10 PM

Tuesday/ A shitty start to the training week:

Bench:
45lbs x 15
90lbs x 5
111lbs x 1
135 x 3 x 5 (easy)

DB Bench:
some weight x 8
45 lbs x 3 x 6

Squat:
45lbs x 10
135 x 5
225 x 1
235 x 5,1 (thought i didnt need a spot but i totally failed on the second set.. destroyed my mental state for the rest of the work out...)

Deadlift:
135 x 5
225 x 1
295 x 1
305 x 2 (strapped)

Hyperextensions:
15kg x 3 x 8

*I'm planning to go for the final Starting Strength workout on Saturday. Meaning i'll max out on all the weights for 5 reps.
**The deadlift (305 x 2) didn't feel right. Usually i do deadstop deadlifts (do 1 rep, reset, do 1 rep, reset, repeat until set is over), but this time i tried to touch and go from the ground. I'm gonna stick with deadstops deadlifts.

This post has been edited by Kaffatsum: May 31 2011, 08:11 PM

Thursday:

OHP:
100lbs x 3 x 5 (used leg drive on last rep of last set, but nonetheless, increased weight! )

DB ShoulderPress:
33lbs x 3 x 8 (rep PR )

Squat:
45lbs x 10
135 x 5
225 x 2 x 5
235 x 5

BB Bent-Over-Rows:
135 x 5
180 x 5
225 x 5 (too much jerking, went down)
200 x 5

DB Rows:
66lbs x 3 x 8 (rep PR )

Pullups:
3 x 6

i am curios how you actually doing the bb row
..

@theCrab:

Like this.. but a bit more strict and a LOT less weight Sometimes i jerk like that on the last few reps if i can't go strict.

---

Added on June 4, 2011, 9:27 amSaturday and Tuesday:

Nothing. Family trip. I hate family trips. When it's break and i can focus on getting my lifts up, family wants to go somewhere where there's no gym. When it's school, i have too much stress. Gawd, i hate breaks -_______________-

This post has been edited by Kaffatsum: Jun 4 2011, 09:28 AM

Your pulling strength is BEAST, man.

oh so you actually row by 60 degree
i thought bent over doing 90 degree..

i am sorry but is the form in the video strict?

@theCrab
You can do them 90deg, but i find it taxing on the lowerback if done at 90deg. Also i can use more weight this way. Check out an exercise called 'pendlay rows', they are done 90deg.

@num123
No, thats loose form. If you browse through his other videos, you can find them done more strictly.

pendlay row is rest on floor
i am doing 90 degree but i stand on a bench and start rowing with a neautral back..
no lower back pain,more on rhomboids and traps..

Thursday:
fatass dad wont let me go to gym -.-

This post has been edited by Kaffatsum: Jun 9 2011, 05:13 PM

O.o

why not lol

@theCrab:
Since i'm switching programs* i'm most likely gonna mess around with exercises since the next program allows some leeway. Do you have a video of it being done 90deg?

@mikehuan:
shit, how would i know. I'm totally pissed off 'cause it messed with my schedule (was gonna go thursday/saturday). I would have an off day so i could go really heavy on Saturday on bench/squat/and deadlift. Meh. Any suggestions what to do tomorrow? I havent been to the gym in a week 'cause of stupid holiday family trip ... I still want to go heavy on Saturday.

* I'm gonna switch to WestSide For Skinny Bastards program next week and see if i can add some more weight on the lifts and my body.



This post has been edited by Kaffatsum: Jun 11 2011, 06:04 PM

Saturday:

Felt like messing around.. did some random shoulder shit then did random bicep/triceps then did heavy deadlifts!!


Deadlift:

135 x 5
225 x 5
295 x 1
315 x 1

*HELLZZ YAH!! Funny thing was that i felt as if i could have done more reps but i didn't (didn't want to ruin the happy moment). Form felt good but i still need to get that checked. It wasn't as heavy as i thought, must just be the mental barrier :DDDd

Tuesday:
Beginning of Westside for Skinny Bastards Program:

Bench:
45lbs x 15
90lbs x 5
135 x 6 x 3

DB Bench:
44lbs x 4 x 6

DB Rows:
55lbs x 4 x 15

Rope Face Pulls:
15kg x 3 x 15

BB Rows:
135 x 3 x 5 (very strict)

Decline Situps:
5kg x 3 x 15

*I saw some guy squat 405lbs on the Smith Machine today. Although he was spotted on all reps and it was on a smith machine, it was still impressive. Now i'm even more motivated to get stronger!

This post has been edited by Kaffatsum: Jun 14 2011, 09:52 PM

Thursday/Max Effort Lower Body:

Front Squat:
45lbs x 10
90 x 5
135 x 3 x 5
180 x 3 x 5

Deadlift:
135 x 5
225 x 1
270 x 3 x 5

Leg Curls:
70 lbs x 3 x 8

Lunges:
22lbs DBs x 3 x 10/leg

Plate Pinch:
2 5lb plates : 3 x as long as can hold.



This post has been edited by Kaffatsum: Jun 17 2011, 08:04 PM

Friday/Repetition day:

DB Bench:
22lbs x 10
27.5 x 5
33lbs x 12,13,7 with 60 sec in between sets

Skullcrushers:
10lbs/side x 10
15lbs/side x 3 x 8

LatPulldowns:
60lbs x 10
80lbs x 3 x 10

DB ShoulderPress:
22lbs x 3 x 15

BB Curls:
45lbs x 10
55lbs x 8
65lbs x 8

BB Shrugs:
135 x 10
180lbs x 3 x 10

Dips:
3 x 10

This post has been edited by Kaffatsum: Jun 24 2011, 10:24 PM

Monday/Max Effort Upper Body:

BenchPress:
45lbs x 15
95 x 5
111lbs x 1
135 x 5,5,8,4 (Some guy decided to spot me on 3rd set so i went high on the reps)

DB Bench:
44lbs x 4 x 6

DB Rows:
55lbs x 15,15,10,10 (Last 2 sets focused on the stretch and form)

Rope Pulls:
10kg 3 x 15

BB Rows:
135lbs x 5
155 x 5
180 x 5 (Felt good, havent done BB Rows in a while)

Decline Situps:
5kg x 3 x 10

Dips:
BW x 3 x 10





This post has been edited by Kaffatsum: Jun 24 2011, 09:56 PM

Wednesday/Max-Effort LowerBody:

Front Squats:
45lbs x 10
135lbs x 5
157lbs x 5
167lbs x 4 x 5

Deadlift:
135lbs x 5
225lbs x 5
270lbs x 5
280lbs x 2 x 5 (Felt extremely heavy, had a hard time locking out)

Leg curls:
70lbs x 4 x 8

RDLs:
135lbs x 10
160lbs x 10
180lbs x 10

Lunges:
27.5lb DB x 4 x 10/leg

Random Ab shit
idk.

Friday/Repetition Day:

BenchPress:
45lbs x 15
90lbs x 10
95lbs x 3 x 15*

Skullcrushers:
10kg+bar x 2 x 10
10kg10lbs x 1 x 8
15kg x 3 x 10**
15kg10lbs x 1 x 8**

DB ShoulderPress:
27.5lbs x 3 x 10
22lbs x 10***

Lat Pulldowns:
80lbs x 4 x 10

Dips:
BW x 4 x 10

Thick Bar DB Curls:
22lbs x 4 x 8

Random Ab shit:
idk

*Definitely had more in more, but kept it consistent.
**Guy came and asked if i just started and i lied and said yes. So i did some extra sets of skullcrushers with a spotter.
***I realized my triceps dish out alot of the strength in my shoulder and bench press. When my triceps are fatigued, my OHP and BP suck.

This post has been edited by Kaffatsum: Jun 24 2011, 10:23 PM

u got crazy poundage on back and legs lift...but why bench er...lacking?

Chow

@bata: I don't know :/ My bench doesnt seem to increase as well as i had hoped. I'm gonna start doing heavy OHPs again because that seemed to help my bench. It's also probably 'cause i dont eat enough.

Im always impressed by your deadlift Way to go bro

@ x-199Tx: thxs man, you guys also motivate me to pull heavy.



This post has been edited by Kaffatsum: Jun 29 2011, 05:26 AM

Tuesday/MaxEffort UpperBody:

Bench:
45lbs x 15
90lbs x 5
111lbs x 5
135lbs x 1
145lbs x 3 x 3 (PR)
145lbs x 10,8 (SpotterUsed)*
155lbs x 8,6 (SpotterUsed)*

DB BP:
44lbs x 4 x 6

Rope FacePulls:
10kg x 15
15kg x 10,10,15 (PR)

DB Rows:
55lbs x 3 x 10 (Felt easy, will increase next time)**

Seated Rows:
88lbs x 10
99lbs x 3 x 10 (Felt easy, but forearms were tired after last set)

Dips:
3 x 10

Decline Situps:
5kg x 3 x 10

*Guy came over and asked me how many reps i can do and i said between 3 and 5. He was like, "you wont feel the burn!" and made me do more reps XDD
**Used strict form, deep pull and no jerking.

This post has been edited by Kaffatsum: Jun 29 2011, 05:30 AM

Thursday/Max Effort LowerBody:

Deadlifts:
135lbs x 5
180lbs x 1
225lbs x 1
270lbs x 1
290lbs x 3 x 5 (Felt a rounded back during last few reps)

Front Squat:
45lbs x 5
135lbs x 5
180lbs x 1
135lbs x 2 x 5

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

RDLs:
135lbs x 8
180lbs x 6
225lbs x 6

Lunges:
33lbs DBs x 3 x 10/leg

*Was feeling weak after deadlifts. They were heavy but doable.

got a question , you use preworkout ? may i know how much u can deadlift if u don use them or if u use them ?

@ x-199Tx: My preworkout supp. consists of food (usually rice) before i get on the bus, sleeping on the bus, and being really pissed off when i wake up. P

Seriously, i dont take any supplements as stated in my very first post. I usually listen to music while im working out though.

Same that's why people like you keeps me motivated to go without supplements .. Your deadlift compared to bench very far ..

Mind is the opposite of yours .. Now benching 90kg and deadlifting 70kg only .. I'm worried for slip disk , but gratz bro .

Saturday/Repetition Day:

OHP:
45lbs x 15
67lbs x 5
85lbs x 5
95lbs x 3 x 5
100lbs x 3 (PR)*

Bench Press:
90lbs x 15
100lbs x 15,10
11lbs x 10

Skullcrushers:
10kg+bar x 10,10
15kg+bar x 8
10kg+bar x 8

DB ShoulderPress:
30lbs x 15,10,10

LatPulldown:
100lbs x 3 x 10

Dips:
3 x 10

Tuesday/Max-Effort Upperbody:

DB BenchPress:
44lbs x 4 x 8*

Rope Facepulls:
15kg x 10
20kg x 3 x 10*

Seated DB ShoulderPress:
30lbs x 10
44lbs x 6,8,8 (spotter on last 2 sets)

DB Rows:
66lbs x 8,8,8,10**

Seated Rows:
100lbs x 10
110lbs x 10
121lbs x 10

BenchPress***:
90lbs x 10
111lbs x 1
135lbs x 1
145lbs x 2 x 8
135lbs x 8
90lbs x 10

*Felt light, need to increase weight.
**Worked on form and deep stretch, either way it felt light. No jerking.
***BP was shitty, should've done it first but 3 guys were using it.... oh well.




This post has been edited by Kaffatsum: Jul 7 2011, 08:20 PM

Thursday/MaxEffortLowerBody:

Deadlifts:
135lbs x 8
225lbs x 5
270lbs x 1
295lbs x 5*

Front Squats:
135lbs x 5
157lbs x 5
180lbs x 3 x 5

Leg Curls:
60lbs x 3 x 10**

Lunges:
33lb DBs x 2 x 10/leg
37.5lb DBs x 10/leg

RDLs:
135lbs x 10
180lbs x 10
225lbs x 10
225lbs x 8

*Definitely had more in me.
**Feel the burnnnn.. lol

This post has been edited by Kaffatsum: Jul 7 2011, 08:20 PM

Friday/RepetitionDay:

Bench:
45lbs x 15
67lbs x 5
90lbs x 1
95lbs x 20,15,13

Skullcrushers:
10kg+bar x 10
10kg10lbs+bar x 3 x 8

DB ShoulderPress:
33lbs x 15,10,10 (PR)

LatPulldown (palms facing me, medium width):
100lbs x 10
120lbs x 2 x 10

DB Curls:
22lbs x 8/arm

Dips:
3 x 10

impressive deadlifts ready to go 300lbs ?

@x-199Tx: for sure. Each each im gonna add 5 lbs. I really wanna deadlift 3pps/315lbs for 5 reps reps

Tuesday/Max-Effort UpperBody:

Bench:
45lbs x 15
90lbs x 5
135lbs x 5
145lbs x 3 x 10*

DB BenchPress:
44lbs x 3 x 6
33lbs x 10

DB Rows:
66lbs x 4 x 10**

Seated Rows:
110lbs x 10
121lbs x 10
110lbs x 10
121lbs x 10

Rope Facepulls:
15kg x 15
20kg x 3 x 15

*Used a spotter
**Felt heavy :/

This post has been edited by Kaffatsum: Jul 14 2011, 07:37 PM

Thursday/LowerBody:

Deadlift:
135lbs x 5
225lbs x 1
295lbs x 1
305lbs x 5*

Front Squat:
45lbs x 5
135lbs x 5
180lbs x 5
190lbs x 8**

Leg Curls:
60lbs x 3 x 10***

RDLs:
135lbs x 10
180lbs x 2 x 10

Lunges:
37.5lb DBs x 3 x 10/leg

*Surprisingly easy for 5 reps, will def. go 310 or 315 next week.
**Used spotter but i think i can go 5 reps by myself easy.
***Easy, increase weight next week.


This post has been edited by Kaffatsum: Jul 16 2011, 03:36 PM

Saturday:

Could not head to the gym due to heading to grandparent's house.
Looks like Tuesday is going to be a long session in order to make up for today :/
Atleast they'll be lots of food today (i hope).

post ur picture naked ( you may erase your face) so we can see your body's progress ^^

@Jessica-san: haha P I wont be posting another picture for about another 5-6 months so i can see some real progress. But ill consider it XD

Tuesday/MaxEffortUpperBody:

Bench:
45lbs x 15
90lbs x 5
111lbs x 1
135lbs x 6,8,6
145lbs x 5 *

DB BenchPress:
37.5lbs x 10
42.5lbs x 6,8,6

DB Rows:
55lbs x 2 x 12
66lbs x 10,8

Seated Rows:
93.8lbs x 10
110lbs x 10
121lbs x 10
132lbs x 10 (strapped)

Rope FacePulls:
15kg x 15
20kg x 10,10,15

*Spotted but i got 135lbs easy. 145lbs seemed hard though :/
** Tried some OHP and BB Rows but it seemed unbelievably heavy at a low weight. I need to start incorporating them again, maybe on Repetition Days.

This post has been edited by Kaffatsum: Jul 20 2011, 06:23 PM

Thursday/LowerBodyDay:

Deadlift:
135lbs x 5
225lbs x 5
270lbs x 1
315lbs x 3,2*

Front Squats:
45lbs x 5
135lbs x 5
180lbs x 2 x 5
190lbs x 8 (spotted)

Leg Curls:
60lbs x 10
70lbs x 8, 6

RDLs:
135lbs x 10
180lbs x 2 x 10

Lunges:
37.5 x 3 x 10/leg

*Wanted to go 315lbs x 3 x 5 without stopping. But the plates on the bar started falling off 'cause i dont use clips. So i readjusted the plates and hit the other 2.



This post has been edited by Kaffatsum: Jul 24 2011, 11:47 PM

Saturday/RepetitionDay:

Bench:
45lbs x 15
90lbs x 5
100lbs x 20,15,10

OHP:
45lbs x 5
67lbs x 5
90lbs x 2
67lbs x 5 *

Skullcrushers:
10kg+bar x 10
15kg+bar x 3 x 10

Lat Pulldowns:
100lbs x 2 x 10
120lbs x 4
100lbs x 6

DB Curls:
22lbs x 3 x 10

*i NEED to start doing OHPs again.
**im pretty sure i did more, but i cant remember.

Tuesday:

sickkkk D:
checked weight. ive dropped to ~57kg. Sweat ALOT and cant eat due to throat pain.. shit.

This post has been edited by Kaffatsum: Jul 27 2011, 01:28 PM

I feel your pain, man. I've been down with the flu since Saturday. Literally force feeding myself to make sure I don't lose much from this episode. :/

@ -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.

.

This post has been edited by hoxy: Jun 13 2012, 05:46 PM

Not the smartest thing I've done thus far, I'll say that much.

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...

Generally, smith machine bars weight 15lbs. And for pullovers, IIRC, something you do with your arms (either straightening them or bending them at the elbows) changes the focus from lats to chest.

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