thanks, you too

Nov 10th, 2014 Monday

Military Press:
55kg x 5
60kg x 5
65kg x 6

CGBP:
55kg x 10
65kg x 10
75kg x 10

Neutral Grip Lat Pulldowns:
64kg x 12,12,9

BB Shrugs:
85kg x 3 x 16

BB Curls:
30kg x 3 x 12

V-Bar Tricep Pushdowns:
64kg x 3 x 10


Nov. 11th 2014 Tuesday

Deadlift:
130kg x 5
140kg x 5
150kg x 6

Front Squats:
55kg x 10
65kg x 10
75kg x 10


Leg Curls:
43kg x 3 x 8


Nov. 13, 2014 Thursday

Bench Press:
80kg x 5
90kg x 5
100kg x 5*

Incline Bench Press:
45kg x 10
55kg x 10
65kg x 10

DB Rows:
32.5kg x 3 x 12-15?

BB Shrugs:
85kg x 3 x 17

BB Curls:
30kg x 3 x 12

V-Bar Tricep Pushdowns:
64kg x 3 x 11-12?

*5 on my own, spotter premature spotted my 6th.
no idea how many reps i did this day.


November 15th, 2014 Saturday

Squats:
125kg x 5
130kg x 5
140kg x 6*
140kg x 3*

SLDL:
45kg x 10
55kg x 10
65kg x 10

Leg Curls:
43kg x 9,9,6

*people dont know how to spot. first set got reps 2,4,5,6, on my own.. haizz. 2nd set spotter had his hands on me the whole time >_<

so lazy to update.

Nov. 17th, 2014 Monday

Military Press:
60kg x 3
65kg x 3
70kg x 2,1

CGBP:
65kg x 8
75kg x 8
85kg x 6

hadnt eaten much before the session, felt week. suppose to hit 70kg x 3


Nov. 18th, 2014 Tuesday

Deadlift:
140kg x 3
145kg x 3
155kg x 5

Front Squats:
65kg x 8
75kg x 8
90kg x 6



Nov. 20th, 2014 Thursday

Bench Press:
90kg x 3
100kg x 3
105kg x 4

Incline Bench Press:
55kg x 8
60kg x 8
70kg x 6


Nov. 22nd, 2014 Saturday

Squat:
130kg x 3
140kg x 3
150kg x 3

SLDL:
55kg x 8
65kg x 8
75kg x 6

easy 3 reps, couldve probably grinded out 1 more.

sick monday - wed.

Nov. 26th, 2014

Military Press:
60kg x 5
65kg x 3
70kg x 2

CGBP:
70kg x 5
80kg x 5
90kg x 5

only did main and accessory, felt sick still.


Nov. 28th, 2014

Deadlift:
130kg x 5
145kg x 3
165kg x miss
165kg x 1 (strapped)

missed first attempt due to grip, strapped up and got it easy. no accessory, felt sick.


Nov. 29th, 2014

Bench Press:
90kg x 5
100kg x 3
110kg x 2

Incline Bench Press:
55kg x 5
65kg x 5
75kg x 5

DB Rows:
32.5kg x 15,15,8

BB Shrugs:
80kg x 3 x 12

easy 110kg x 2. probably couldve gotten 3 if i hadnt been sick.


Dec. 1 , 2014 Monday

Squats:
125kg x 5
140kg x 3
155kg x 1 (spotted)

SLDL:
60kg x 5
70kg x 5
80kg x 5

Leg Curls:
36kg x 10,10,5


spotter definitely spotted me, i could feel the pressure against my waist.
still gonna add 10lbs to training max for my next cycle, cause im an idiot.
weight was down around 3kg and i was not fully recovered from being sick.
also last week 150kg x 3 was easy, so i should have gotten 155kg too.

This post has been edited by Kaffatsum: Dec 1 2014, 08:08 PM

well deserved deload

Dec. 3rd, 2014 Wednesday

Military Press:
40kg x 5
50kg x 5
60kg x 5

CGBP:
50kg x 10
60kg x 10
70kg x 10

neutral grip lat pulldowns, bb shrugs, bb curls, v-bar tricep pushdowns


Dec. 4th, 2014 Thursday

Deadlifts:
80kg x 5
100kg x 5
120kg x 5

Front Squats:
40kg x 10
50kg x 10
60kg x 5
70kg x 5

leg curls


Dec. 6th, 2014 Saturday

Bench Press:
60kg x 5
70kg x 5
80kg x 5

Incline Bench Press:
40kg x 10
50kg x 10
60kg x 10

db rows, bb shrugs, bb curls, v-bar tricep pushdowns


Dec. 7th, 2014 Sunday

Squats:
80kg x 5
100kg x 5
110kg x 5

leg curls

Cycle 11 Week 1

deloads week makes everything feel heavy. . .


Dec. 9th, 2014 Tuesday

Military Press:
50kg x 5
60kg x 5
65kg x 6

CGBP:
55kg x 10
65kg x 10
75kg x 10

Neutral Grip Lat Pulldowns:
64kg x 12,12,8

BB Shrugs:
80kg x 3 x 12

BB Curls:
30kg x 3 x 10

V-Bar Tricep Pushdowns:
64kg x 3 x 10

easy 6 with 65kg. idk why no go fo 7 or 8.


Dec. 10th, 2014 Wednesday

Deadlift:
115kg x 5
135kg x 5
150kg x 6

Front Squats:
55kg x 10
70kg x 10
80kg x 10

Leg Curls:
43kg x 3 x 12


Dec. 12, 2014 Friday

Bench Press:
75kg x 5
90kg x 5
100kg x 6

Incline Bench Press:
45kg x 10
55kg x 10
65kg x 10

DB Rows:
35kg x 3 x 10

BB Shrugs:
80kg x 3 x 13?

BB Curls:
30kg x 3 x 11?

V-Bar Tricep Pushdowns:
64kg x 12,12,8


Dec. 13th, 2014 Saturday

Squats:
110kg x 5
125kg x 5
145kg x 5

SLDL:
45kg x 10
60kg x 10
70kg x 10

Leg Curls:
43kg x 12
50kg x 2 x 6

Cycle 11 Week 2

Dec. 15th, 2014 Monday

finals finished. went to warhouse gym in subang.
did some full upperbody routine (BP, incline BP, arms superset, back, etc.) weird stuff.
after like 6 exercises of that..

Military Press:
60kg x 2 x 3

then some kid took the rack
great gym btw. highly recommended.



Dec. 16th, 2014 Tuesday

Deadlift:
125kg x 3
145kg x 3
160kg x 4


Front Squats:
60kg x 8
80kg x 8
90kg x 6

Leg Curls:
50kg x 8,8,6


Dec. 18th, 2014 Thursday

Bench Press:
80kg x 3
95kg x 3
105kg x 4

Incline BP:
55kg x 8
60kg x 8
70kg x 6

DB Rows:
37.5kg x 3 x 10

BB Shrugs:
80kg x 20,18,15

BB Curls:
30kg x 12
35kg x 2 x 8

V-Bar Tricep Pushdowns:
64kg x 2 x 15
70kg x 5


Dec.19th, 2014 Friday

Squats:
120kg x 3
135kg x 3
150kg x 3

SLDL:
60kg x 8
70kg x 8
80kg x 6

Leg Curls:
50kg x 3 x 8

probably could get 4th rep, but scared i dont want to fail since i didnt have a spotter..

Cycle 11 Week 3

Dec. 25th, 2014 Thursday

Military Press:
60kg x 5
65kg x 3
75kg x 1

Incline CGBP:
60kg x 5
70kg x 5
75kg x 5

Neutral Grip Lat Pulldowns:
65kg x 12,12,6?

BB Shrugs:
80kg x 20,20,15,5

BB Curls:
30kg x 3 x 10

V-Bar Tricep Pushdowns:
50kg x 20,20,10

omg, i just pressed 75kg.
bench padding was being replaced, so replaced with w/ incline cgbp.


Dec. 26th, 2014 Friday

Deadlift:
135kg x 5
150kg x 3
170kg x fail
170kg x 2 (strapped, touchngo)

Front Squats:
75kg x 5
85kg x 5
95kg x 5

Leg Curls:
43kg x 12
50kg x 2 x 8

need to do something about my grip.


Dec. 28th, 2014 Sunday

Bench Press
90kg x 5
100kg x 3
110kg x 2 (spotter grabbed the bar too quick on 3rd rep, couldve def grinded it out)

Incline BP:
60kg x 5
70kg x 5
75kg x 5

DB Rows:
35kg x 3 x 15

BB Shrugs:
80kg x 20,15,10

BB Curls:
30kg x 12
35kg x 2(3?) x 8

V-Bar Tricep Pushdowns:
50kg x 20,20,15


Dec. 29th, 2014 Monday

Squat:
125kg x 5
145kg x 3
160kg x 1? (spotter didnt even give me a chance and immediately helped me out)

SLDL:
65kg x 5
75kg x 5
85kg x 5

Leg Curls:
43kg x 15,12,10

Lifts are improving nicely! Good stuff!

thanks, your physique is real inspiration

Cycle 12 Week 1

Dec 31st, 2014 Wed

Military Press:
60kg x 5
65kg x 5
70kg x 3

CGBP:
55kg x 10
65kg x 10
75kg x 10

deloading 10% off training max for rest of cycle. 2nd time had to deload military press. uh oh.


Jan 1st, 2015 Thrusday

Deadlift:
140kg x 5
145kg x 5
155kg x 5

Front Squats:
60kg x 10
70kg x 10
85kg x 10


Jan 3rd, 2015 Saturday

Bench Press:
90kg x 5
95kg x 5
100kg x 5

Incline BP:
45kg x 10
55kg x 10
65kg x 10

miss grooved hard on fifth rep, but grinded it out. spotter racked bar so no amrap attempt with 100kg.


Jan 5th, 2015 Monday

Squat:
130kg x 5
140kg x 5
150kg x 4,1

SLDL:
50kg x 10
60kg x 10
70kg x 10

too scared to attempt 5th rep on first set. keeping training max same for rest of cycle. we'll see how it goes next week.

Cycle 12 Week 2

Jan 6th, 2015 Tuesday

Military Press:
60kg x 3
65kg x 3
65kg x 3

CGBP:
65kg x 8
75kg x 8
90kg x 6



Jan 8th, 2015 Thursday

Deadlift:
145kg x 3
155kg x 3
165kg x 3

Front Squats:
70kg x 8
85kg x 8
95kg x 6


Jan 9th, 2015 Friday

Bench Press:
95kg x 3
100kg x 3
110kg x 3

Incline BP:
55kg x 8
65kg x 8
75kg x 6


Jan 11th, 2015

Squat:
140kg x 3
145kg x 3
155kg x 1

SLDL:
60kg x 8
70kg x 8
80kg x 6

def had a 2nd rep. def did not have a 3rd rep. uh oh.
going for a planned 160kg instead of 165kg next week. then ill most likely deload 10%.

Cycle 12 Week 3
main lift and main accessory recorded only.

Jan 13th, 2015 Tuesday

Military Press:
55kg x 5
60kg x 3
70kg x 2

CGBP:
70kg x 5
85kg x 5
95kg x 5


Jan 15th, 2015 Thursday

Deadlifts:
140kg x 5
155kg x 3
175kg x 1

Front Squats:
80kg x 5
90kg x 5
100kg x 5

deadlifts felt so good. lower back felt great after the top set. shouldve recorded but used my phone for music instead :/


Jan 16th, 2015 Friday

Bench Press:
90kg x 5
100kg x 3
115kg x 0
115kg x 1

Incline Bench Press:
660kg x 5
70kg x 5
80kg x 4

had a use a different spotter. grabbed the bar right off the chest . my usual spotter came in and i hit it. benching going up nicely.


Jan 18th, 2015 Sunday

Squat:
125kg x 5
145kg x 3
160kg x 1

SLDL:
65kg x 5
75kg x 5
85kg x 5

grind-y but got it. spotter had hands on me but dont think he helped. he said he didnt help though

Cycle 12 Week 4 Deload

Jan 19th Tuesday

Military Press:
40kg x 5
50kg x 5
60kg x 5

CGBP:
60kg x 5
70kg x 5
80kg x 5


Jan 21st, Wednesday

Deadlift:
80kg x 5
100kg x 5
10k5g x 5

Front Squats:
40kg x 10
50kg x 10
60kg x 10


Jan 22nd Thursday

Bench Press:
60kg x 5
70kg x 5
80kg x 5

Incline BP:
40kg x 10
50kg x 10
60kg x 10


Jan 24th Saturday

Paused Squat:
80kg x 5
90kg x 5
100kg x 5

SLDL:
40kg x 3 x 10

Cycle 13 Week 1

Jan 26th Monday

Military Press:
50kg x 5
55kg x 5
60kg x 8

CGBP:
55kg x 10
70kg x 10
80kg x 10

Neutral Grip Lat Pulldowns:
70kg x 3 x 8

BB Shrugs:
85kg x 3 x 13

BB Curls:
35kg x 3 x 10

V-Bar Tricep Pushdowns:
50kg x 3 x 20


Jan 27th Tuesday

Deadlift:
120kg x 5
140kg x 5
160kg x 5

Front Squats:
60kg x 10
75kg x 10
85kg x 10

Leg Curls:
50kg x 3 x 8


Jan 29th Thursday

Bench Press:
80kg x 5
90kg x 5
105kg x 5

Incline BP:
45kg x 10
55kg x 10
65kg x 10

DB Rows, BB Shrugs, BB Curls, V-Bar Tricep Pushdowns


Jan 31st Saturday

Squat:
100kg x 5
115kg x 5
130kg x 5

SLDL:
55kg x 10
65kg x 10
75kg x 10

Leg Curls:
43kg x 12,12,8


130kg felt so heavy..

Cycle 13 Week 2
too lazy so main lifts listed only.

Feb 2nd, 2015 Monday

Military Press:
55kg x 3
60kg x 3
65kg x 3

CGBP:
70kg x 8
80kg x 8
90kg x 6


Feb 3rd, 2015 Tuesday

Deadlifts:
130kg x 3
150kg x 3
170kg x 3

Front Squats:
75kg x 8
85kg(90kg?) x 8
100kg x 6


Feb 5th, 2015 Thursday

Bench Press:
85kg x 3
95kg x 3
110kg x 1

Incline BP:
55kg 8
65kg x 8
70kg x 6

slipped on bench and misgrooved hard.


Feb 7th, 2015 Saturday

Squats:
110kg x 3
125kg x 3
140kg x 3

SLDL:
65kg x 8
75kg x 8
85kg x 6

Cycle 13 Week 3
i dont remember the days

whatever day

Military Press:
55kg x 5
65kg x 3
70kg x 2

CGBP:
75kg x 5
85kg x 5
95kg x 5


whatever day

Deadlift:
140kg x 5
160kg x 3
180kg x 1

Front Squats:
80kg x 5
95kg x 5
105kg x 5



whatever day

Bench Press:
90kg x 5
105kg x 3
115kg x 0

Incline Bench Press:
60kg x 5
70kg x 5
80kg x 2

usual spotter wasnt there. crap replacement spotter. def had it.
incline bp was just bad though.

whatever day

Squat:
115kg x 5
130kg x 3
150kg x 2 x 2

SLDL:
70kg x 5
80kg x 5
90kg x 5