Been deliberating this for a bit, and a workout log would be helpful to kick my butt into progressing rather than stagnating.

Height : 178 cm
Weight : 185 lbs
Age : Thirties

Current body status :
** Recovering from lower back injury. Almost recovered, able to do bent over rows. Deadlifts due in one month.
** Fractured ankle, recovering. Estimated recovery another 1-2 months off. No leg work sucks.


Goal : What's in the mirror and remaining athletic.

Current supps :
- Fish oil + multivits
- Protein blend (Myo/Syntha)
- Creatine mono
- BCAAs (Xtend)
- Pre-WO, White Flood (Rarely used, only when feeling sh*tty before workouts)

This post has been edited by statikinetic: Oct 23 2011, 02:00 PM

17 Oct - Shoulders and Traps


Seated shoulder press
(weight excluding bar, thin bar used so estimate around 20 lbs)

20 kg x 10
30 kg x 10
40 kg x 10 x 3


Behind the neck press
(weight excluding bar, thin bar used so estimate around 20 lbs)

30 kg x 10 x 3


DB Lateral raise

25 lbs x 10 x 3
20 lbs x 10


DB Front raise

20 lbs x 10 x 3


DB reverse flyes

20 lbs x 10 x 3


Machine Shrugs

80 kgs x 10 x 3


Out of time. Had to go.


This post has been edited by statikinetic: Oct 22 2011, 09:44 PM

19 Oct - Chest and Tris


BB Bench Press

135 lbs x 10
145 lbs x 10
155 lbs x 10
165 lbs x 10
185 lbs x 5 (Negatives with spotter)


Incline BB press

115 lbs x 10 x 3


Machine Dips

130 lbs x 10
160 lbs x 10 x 3


Cable Cross

25 kgs (Per side) x 10 x 2
20 kgs x 10 x 2
15 kgs x 10


Tricep pushdowns

40 kgs x 10
45 kgs x 10 x 3

20 Oct - Back and bis


Reverse grip shoulder width pulldowns

7 plates x 10
8 plates x 10
9 plates x 10
10 plates x 10 x 2


Wide grip pulldowns

7 plates x 10
8 plates x 10
9 plates x 10 x 2


T-bar Rows

100 lbs x 10
150 lbs x 10 x 3


Cable Rows

50 kgs x 10 x 2
55 kgs x 10 x 2
60 kgs x 10


EZ bar curls
(Excluding bar)
40 lbs x 10
50 lbs x 10 x 3


DB Hammer curls

20 lbs x 10 x 3

This post has been edited by statikinetic: Oct 22 2011, 09:49 PM

How'd you get your injuries, man? Ouch, fractured ankle. Hope you recover well.

Lower back was from the deadlift a couple of months back. It's just one of those things that happen, but luckily for me it was muscular in nature and not spinal. Ankle from footie.

It's recovery season for me.

Heh, take it easy. And nice poundages on the upper body lifts!

+1 sorry to hear about your injuries bro, get well soon!

Thanks guys.
As far as poundages are concerned, I'm only trying to keep up with you strong mofos!!



This post has been edited by statikinetic: Oct 24 2011, 10:47 PM

24 Oct - Shoulders, Traps & Abs


Seated shoulder press
(weight excluding thin barbell)
20 kg x 10
30 kg x 10
40 kg x 10
45kg x 5 x 3


Behind the neck press
(weight excluding thin barbell)
30 kg x 10
35 kg x 6 x 3


DB Lateral raise

25 lbs x 10 x 3


DB Front raise

20 lbs x 8 x 3


DB reverse flyes

20 lbs x 10 x 3


Smith Machine Shrugs
(Weights only)
180 lbs x 8 x 3


Leg raises

18 x 2

Abs cramped up at this point, funny but painful


Upright rows

25 kg x 10
30 kg x 10
25 kg x 10

26 Oct - Back & Bis

Wide grip pulldowns

8 plates x 10
9 plates x 10
10 plates x 6 x 3


Behind the neck pulldowns

7 plates x 10
8 plates x 6
7 plates x 8 x 2


One arm DB Rows

70 lbs x 8 x 3


Machine Rows

40 kg x 10
50 kg x 10
60 kg x 6 x 3


One arm cable bicep curls

10 kg x 10
15 kg x 10 x 2


Close grip hammer pulldowns

8 plates x 10
9 plates x 10
10 plates x 6 x 3


Bicep curls

25 lbs x 10
20 lbs x 10 x 2


Hypers

12 x 3

This post has been edited by statikinetic: Oct 26 2011, 05:52 PM

27 Oct - Chest and Tris

BB Bench Press

135 lbs x 10
155 lbs x 10
165 lbs x 8
175 lbs x 4
***PR****
185 lbs x 4 (3 with spotter assist)



Smith Incline press
(Weights without bar)
90 lbs x 10
110 lbs x 8 x 2
90 lbs x 10


Machine Dips

130 lbs x 10
160 lbs x 8 x 3


Cable Cross

25 kgs (Per side) x 10 x 2
20 kgs x 10 x 2


Skullcrushers

40 lbs x 10
50 lbs x 10 x 2


Tricep pushdowns

40 kgs x 10
45 kgs x 8
40 kgs x 8
35 kgs x 8


Pec Dec

35 kgs x 12 x 2


Achieved a long time goal I had as a scrawny ecto to achieve BW Bench press, 1.5 BW squat and 2 BW deadlifts.
My upper body was always the weaker half as compared to my lower body, and the BW bench press seemed the furthest away. But since injuring my ankle and lower back and forced to focus on the upper body lifts, it's quite a surprise I hit the BW Bench Press first. Yes! Did the 4 on 175 lbs and felt good enough to try to hit the 185 lbs.

Hello BW bench press club! Feels good mang.


This post has been edited by statikinetic: Oct 27 2011, 11:00 PM

Nice job on the PR!

gratz on the PR man, may many more come in the future!

Thanks bros. I shall toast tonight with the customary Le Myofusion!

31 Oct - Back, Shoulders and Bis

Only 2 workout days this week due to commitments and have to improvise. Arrived at gym horrendously late, 40 minutes to workout.

T-Bar row

100 lbs x 10
150 lbs x 10
170 lbs x 8
180 lbs x 8
***PR****
200 lbs x 6



Seated shoulder press
(Weights without bar)
30 kgs x 10
40 kgs x 10
45 kgs x 6 x 2


Behind the neck press
(Weights without bar)
30 kgs x 10
35 kgs x 6
35 kgs x 8


Spider Rows

40 lbs x 10
60 lbs x 10 x 2


Alternating DB curls

25 lbs x 10 x 3


Hypers

10
25 lbs x 10 x 2


Closing time.

1 Nov Oct - Chest and Tris


BB Bench Press

135 lbs x 10
155 lbs x 10
175 lbs x 6
185 lbs x 3
185 lbs x 8 (With spotter/assisted)


Incline BB press

95 lbs x 10
115 lbs x 10
135 lbs x 8


Machine Dips

130 lbs x 10
160 lbs x 10
170 lbs x 8
170 lbs x 8


Cable Cross

25 kgs (Per side) x 10 x 3
20 kgs x 20


Tricep pushdowns

45 kgs x 10
50 kgs x 10 x 2


Off for hollidays.


This post has been edited by statikinetic: Nov 9 2011, 10:08 PM

9 Nov - Back and Shoulders

Back from vacation today. Was a good vacation, the 'gained 3 kgs in a week' kinda good vacation.
Totally wasted when I got home, still made time for a quick trip to the gym.

T-Bar row

100 lbs x 10
150 lbs x 10
170 lbs x 10
180 lbs x 8 x 2


Seated shoulder press
(Weights without bar)
20 kgs x 10
30 kgs x 10
40 kgs x 10
45 kgs x 6 x 2


Behind the neck press
(Weights without bar)
30 kgs x 10
30 kgs x 10
30 kgs x 8


Machine Rows

50 kgs x 10 x 3



Slight headache came on near the end. Called it a day.
It's amazing how much difference not working out for a week and pigging out throughout feels in the gym. Just shows you stay strong if you keep training. In the end, you can't cheat your body.

Forgot to up the previous session.

Retracking on Monday.

14 Nov - Chest


Smith Bench Press
(Weights only)
90 lbs x 10
140 lbs x 10 x 2
160 lbs x 8
170 lbs x 6
180 lbs x 3


Smith Incline press
(Weights only)
90 lbs x 10 x 2
110 lbs x 10
120 lbs x 8


Machine Dips

130 lbs x 10
160 lbs x 10 x 2
170 lbs x 8
180 lbs x 6


Cable Cross

30 kgs (Per side) x 10
25 kgs x 12 x 3


Skullcrushers

50 lbs x 10 x 3

Great work pressing two plates per side man. Impressive as hell!

It's the Smith, waiting for the day I can do it on the flat bench.
It's only impressive until I put it against your HS poundage. You don't seem to ever stagnate.

consistency i suppose. my log has helped me lots by tracking my PR's. i make it a point to -try- to break one PR, even by a rep at every session. you haven't seen me in the gym irl. most of the time get pinned or drop DB's lol.

I go by 'feel' when trying PRs. Certain days my body just doesn't seem to be up for it and I adjust it lower. Usually train alone without a spotter (Though sometimes I can get one of the bros to spot a set) so I'm usually more careful, especially in situations where I can get pinned.

This post has been edited by statikinetic: Nov 15 2011, 04:25 PM

yeah there are days i just try to get the same rep and weights as my pr, or even skip the exercise altogether for some other accessory work to give myself a rest. lol usually im alone, no one to spot even . spotters in my gym very itchy fingers.

Today is....motivation day! Watched the Rock on Raw.

Impromptu switch as my meeting lasted till almost 10 pm. Life's like that sometimes.

Poor Mick Foley.

I switched over to watch snooker instead right after the Rock Bottom. xD

Eh, the later segment of the Rock was probably the most entertaining. He's looking good, in great shape and he's captivating on the mike.

Back to the routine tomorrow. Finger's crossed I don't get into another draggy meeting. Yesterday's workout was great, really feeling it today.

18 Nov - Shoulders


Seated shoulder press
(weight excluding thin barbell)
20 kg x 10
30 kg x 10
40 kg x 10
45kg x 6 x 2


Behind the neck press
(weight excluding thin barbell)
30 kg x 10
35 kg x 8 x 2


DB Lateral raise

25 lbs x 10 x 3


DB Front raise

20 lbs x 10 x 3


DB reverse flyes

25 lbs x 10 x 3

19 Nov - Back


Wide grip pulldowns

7 plates x 10
8 plates x 10
9 plates x 8
10 plates x 6 x 2


Close grip underhand pulldown

10 plates x 10
11 plates x 8


Shoulder width neutral grip cable rows

45 kgs x 10
50 kgs x 8 x 2


Behind the neck pulldowns

7 plates x 10 x 3


Close neutral grip pulldowns

8 plates x 10
9 plates x 8 x 2

If I manage 2 plates per side bench press before adix4 uploads his 2 plate bench vid,

22 Nov - Chest and Tris


BB Bench Press

135 lbs x 10
155 lbs x 10
175 lbs x 8
185 lbs x 6
195 lbs x 3


Incline BB press

95 lbs x 10
115 lbs x 10
135 lbs x 10
155 lbs x 6


Machine Dips

160 lbs x 10
180 lbs x 8
170 lbs x 10


Cable Cross

30 kgs (Per side) x 10 x 2
25 kgs x 12 x 2


Tricep pushdowns

45 kgs x 10
50 kgs x 10 x 2

Lol. I think shouldn't pin too much on adix . Planning two plates next session or what?

That's a surefire way to get pinned.
It's about 30lbs to the magic 225lbs/2 plates bench. I think that's going to take 4 weeks minimum, probably more. I might slide in a couple of 'consolidation' workouts rather than going all 'increase'.

Not thinking about it too much yet. Just gonna put in the effort and hopefully one day it'll come.


This post has been edited by statikinetic: Nov 23 2011, 11:00 AM

25 Nov- Shoulders

Been awhile since I used the Smith for shoulders, last was a pair of 45 lbs plates for 8 reps.
Decided to go for a test run.

Smith seated shoulder press
(weight excluding bar)

70 lbs x 10
90 lbs x 15
110 lbs x 10
130 lbs x 8
140 lbs x 6 x 2


Smith behind the neck press
(weight excluding bar)

90 lbs x 8 x 3


DB Lateral raise

25 lbs x 10 x 3


Upright rows

30 kg x 10 x 3


Athsma acting up, dizziness kicking in. Decided not to press the issue.

26 Nov - Back


T-bar Rows

100 lbs x 10
150 lbs x 10
180 lbs x 8
200 lbs x 6 x 2


Reverse grip shoulder width pulldowns

9 plates x 10
10 plates x 10
11 plates x 8
12 plates x 6



Close Neutral Grip Cable Rows

50 kgs x 10
60 kgs x 10 x 2
70 kgs x 8


Behind the neck pulldowns

8 plates x 8
7 plates x 10 x 2

Short and sweet. I like it. Get rid of the f***ing behind the neck press.

Btw me asthmatic too. Heh.

Whoa, awesome. And I would never had guessed.
I like being around people who do something about it rather than using their asthma as an excuse not to workout.

I'd swap something else in for the behind the neck press. It's too much of an injury risk I gather?

You know what is my workout for shoulders? I'm sure I don't need to show a pic of my delt development.

Cybex shoulder press / Smith is also ok here.
2 sets 5-8
cable laterals
2 sets 8-10
some form of rear delt isolation
2 sets 8-10

Am I'm outta there!

This post has been edited by darklight79: Nov 26 2011, 05:20 PM

done it a few times, felt uncomfortable and unnatural. never done it since.

It's like trying to whank with your hand trying to reach your d!ck from behind.

Nice.
My workout got a positive tweak today!

Thanks for the advice.

Where do you train?

Terry's place.
Ultimate Gym for those who don't know it.

This post has been edited by statikinetic: Nov 26 2011, 05:42 PM

6 Dec - Chest and Tris
Feeling really tired today.

BB Bench Press

135 lbs x 10
185 lbs x 10
195 lbs x 5
205 lbs x 6 (With spotter, but spotter was new so he held the bar all 6 reps)
205 lbs x 6 (Sorted with spotter, 3 reps unassisted and 3 assisted)
225 lbs x 5 (Negatives)


Incline BB press

135 lbs x 10
155 lbs x 8
165 lbs x 10 (With spotter, last 4 assisted)


Machine Dips

160 lbs x 10
180 lbs x 10 x 2


Cable Cross

35 kgs (Per side) x 8 x 2
30 kgs (Per side) x 10

Tricep pushdowns

50 kgs x 10
55 kgs x 10 x 2


Thinking of scaling down on the bench if I do hit 225. The bar really bit into my palms during the negatives, had some bruising.

PS - OOPS! Accidentally edited in my latest workout...oh no!!!

This post has been edited by statikinetic: Dec 6 2011, 10:22 PM

29 Nov - Back


Bent over BB rows

135 lbs x 10
155 lbs x 8
175 lbs x 8 x 2


Close neutral grip cable rows

60 kgs x 10 x 2
70 kgs x 10


T Bar rows

100 lbs x 10
150 lbs x 10
180 lbs x 6 x 2


Wide grip pulldowns

9 plates x 10
10 plates x 8 x 2


Restarted bent over rows after a 4 month cessation due to back injury. Got a belt today as insurance, straps helped bypass grip issue on higher weights but took a little getting used to. Bought new tubs of Myo today too, cookies and cream tastes great. COOKIES! Nom nom nom.



This post has been edited by statikinetic: Dec 1 2011, 10:30 PM

1 Dec- Shoulders and Bis


Smith seated shoulder press
(weight excluding bar)

90 lbs x 10
110 lbs x 10
130 lbs x 8
140 lbs x 6
150 lbs x 4


DB Lateral raise

30 lbs x 8 x 2
25 lbs x 10


Short BB upright rows

30 kg x 10
35 kg x 8 x 3


Reverse DB Flyes

25 lbs x 8 x 3


EZ Bar bicep curls
(Weight excluding bar)
40 lbs x 10
60 lbs x 8 x 3



Was pulling too far back initially on the reverse DB flyes, I couldn't see myself doing it. Luckily one of the guys managed to spot it for me.


This post has been edited by statikinetic: Dec 2 2011, 10:18 AM

Looking back, loving the strength gains these past month.
Think I may close out the year strong (Not sure if pun intended).

Lol I see what u did there!

Keep em pr's coming man!

Let's do this.
By end of this month you gotta hit your 100 lbs DB presses, and I'll hit the 2 plates bench.

sounds like a challenge. vids to prove. lets do this!

Let's do...oh wai~

You're at 94 lbs/5 reps. Target - 100 lbs.
I'm at 205 lbs/2 reps. Target - 225 lbs.

Think you can prolly hit it next week. I'm targetting to 31 Dec get to it.

=.=" u crazy lol. definitely not next week. im cant even get them to starting position let alone press it.

The DBs at your gym are 5 lbs increments? 94,99,104?
Hmm, should we get Dan in on this?

new gym is in kg's. so i would imagine 40kg, 42.5kg, 45kg etc etc. lets hope so anyways.

sure bring him in, the more the merrier. lets make it a video challenge too!

You should be shooting for the 47.5 kg DBs then.
Well, as long as we provide vid evidence it should be ok. Will give ya a FB link if I don't put it in the general forums.

Posted in Dan's log. He needs to pick a lift.


Edit :

Dan is in!

Front squat current - 100kg. Target - 110kg.

This post has been edited by statikinetic: Dec 2 2011, 07:58 PM

6 Dec - Chest and Tris
Feeling really tired today.

BB Bench Press

135 lbs x 10
185 lbs x 10
195 lbs x 5
205 lbs x 6 (With spotter, but spotter was new so he held the bar all 6 reps)
205 lbs x 6 (Sorted with spotter, 3 reps unassisted and 3 assisted)
225 lbs x 5 (Negatives)


Incline BB press

135 lbs x 10
155 lbs x 8
165 lbs x 10 (With spotter, last 4 assisted)


Machine Dips

160 lbs x 10
180 lbs x 10 x 2


Cable Cross

35 kgs (Per side) x 8 x 2
30 kgs (Per side) x 10

Tricep pushdowns

50 kgs x 10
55 kgs x 10 x 2


Thinking of scaling down on the bench if I do hit 225. The bar really bit into my palms during the negatives, had some bruising.

8 Dec - Back & Biceps


Bent over BB rows

135 lbs x 10
155 lbs x 8
155 lbs x 6 x 2


T Bar rows

100 lbs x 10
150 lbs x 10
170 lbs x 8
180 lbs x 6


Close neutral grip cable rows

60 kgs x 10
70 kgs x 8
70 kgs x 6


DB Hammer curls

25 lbs x 10 x 3


EZ Bar curls
(Weights only)
40 lbs x 10
50 lbs x 10 x 2

9 Dec - Shoulders and legs

Got to the gym very late, only had 40 minutes to workout.

Seated Shoulder Press
(Weights excluding bar, thin barbell used)

20 kg x 10
30 kg x 10
40 kg x 10
45 kg x 8
50 kg x 6
50 kg x 5 (Failed, couldn't get the bar up on last rep)


DB Lateral Raise

25 lbs x 10 x 3


Tried out squats, but on lower weights as fractured ankle not fully healed yet. Concerned on putting too much pressure on it.

Squats

135 lbs x 10 x 3

This post has been edited by statikinetic: Dec 11 2011, 02:52 AM

Feeling some serious fatigue the past 2 days. It's been great progress the past couple of months, and I'm wondering if my body is telling me to deload.

greetings, you do train at ultimte gym right ? Hows the facilities over there ? was always planning to try terry gym out but never turned up.
are you a member there or your paying on an entry basis ?

I'm a member there.

It's got old school charm to it, it's not all glitz like commercial gyms. Facilities wise, so far it covers all my needs. Certain machines, barbells and a rack. Terry is really friendly, so are the brothers who train there. But you gotta try it regardless, weekday nights is when most of us train so that's the best time to gauge the atmosphere.

12 Dec - Chest and Tris

BB Bench Press

135 lbs x 10
185 lbs x 8
205 lbs x 3
205 lbs x 4
205 lbs x 8 (Assisted)


Incline BB press

135 lbs x 10
155 lbs x 8
155 lbs x 8


Machine Dips

160 lbs x 10
180 lbs x 10 x 2


Cable Cross

35 kgs (Per side) x 8 x 2
30 kgs (Per side) x 10

Tricep pushdowns

50 kgs x 10 x 2
55 kgs x 8


Not good. No increases, in fact some lifts decreased a bit. Hit the proverbial wall. 3 weeks left, gotta think up something.

14 Dec - Back & Biceps


Bent over BB rows

135 lbs x 10
155 lbs x 8
155 lbs x 7
135 lbs x 10

**Restarted deadlifts after half a year**
Deadlifts

185 lbs x 2 **grip failed WTF!!
Went with alternate grip
185 lbs x 8 x 3


Close reverse grip pulldowns

9 plates x 10
10 plates x 10 x 2


EZ Bar curls
(Weights only)
50 lbs x 10 x 3

woah, alternate grip makes that much of a diff? very nice man for you to be doing so many DL's on your first session!

I switched from both hands pronated to one hand pronated and the other supinated. I don't know, but the bent over rows for some reason took a lot out of my grip tonight. My back isn't aching so after half a year, I think it's my grip that deteriorated. Thanks for the wishes Mike. Next year I wanna do 160kg deads too.

gluck heh, tweaked my back yest doing romanian's. gonna skip deadlifts for a bit. getting worn down anyways. haiz, old man la me

o btw i heard dont do bent over and deadlifts on the same day, very taxing on the lower back. think this is from tnations forums.

This post has been edited by mikehuan: Dec 15 2011, 07:44 AM

16 Dec - Shoulders and legs

Seated Shoulder Press

95 lbs x 10
115 lbs x 8
135 lbs x 5 x 3


DB Lateral Raise

25 lbs x 10 x 3


Squats

135 lbs x 10
185 lbs x 5 x 2


Reverse Flyes

20 lbs x 10 x 3

Not adding in the general session last week.


28 Dec - Chest and Tris

BB Bench Press

135 lbs x 10
185 lbs x 6
185 lbs x 5
185 lbs x 6
135 lbs x 10


Incline BB press

135 lbs x 10 x 3


Machine Dips

180 lbs x 10 x 2
180 lbs x 8


Cable Cross

35 kgs (Per side) x 8
30 kgs (Per side) x 10
25 kgs (Per side) x 10

Tricep pushdowns

50 kgs x 10 x 3


Again, some decreases. Feels like something just ain't there.

29 Dec - Back & Biceps


Deadlifts

135 lbs x 10
185 lbs x 8
205 lbs x 8 x 2


Lat pulldowns

8 plates x 10
10 plates x 8 x 2


Shoulder width neutral grip cable rows

50 kgs x 10 x 3


DB Curls

25 lbs x 10 x 2
20 lbs x 10



This post has been edited by statikinetic: Feb 8 2012, 11:15 AM

6 Feb - Chest and Tris

Restarting after a month overseas, CNY and an entire week being sick. I find I fall sick easier if I don't workout.

BB Bench Press

135 lbs x 10 x 3
Nothing tells me how much I suck like a long layoff. Used to warm up on this, now it's enough to tire me out.


Pec Deck

40 kgs x 10 x 3


Tricep pushdowns

45 kgs x 10 x 3

welcome back man. good timing, i was wondering yesterday out of the blue where the hell you've been lol

Wow, your power of thought compelled me to return LOL. Working out after a long layoff is no joke...seriously.

LOL, well hang in there, you'll be back in your groove in no time.

11 Feb - Back, Shoulders & Biceps


Close Grip Cable Rows

50 kgs x 10 x 3


Lat pulldowns

8 plates x 10
9 plates x 10 x 3


Barbell Shoulder Press
(Weights only)

30 kgs x 10
40 kgs x 10 x 3


EZ Bar Curls
(Weights only)

40 lbs x 10 x 3