After lurking here for a long long time I guess I feel the need to actually record what I've been doing.
I use to follow the Stronglift 5X5 about 2 years ago for a couple of months due to wanting to have visible abs at least once in my life.
Then due to sheer laziness and also some work issues I've gotten pretty lazy.
Been playing and still playing badminton approximately 1-2 times a week for 2 hrs per session for the past year and the half.
Trying to start playing basketball again (stopped due to recurring ankle injuries).
Just starting to hit the gym again since about 2 months ago but still not regularly and again due to sheer laziness and also because I have my viva to concentrate on. Not following any particular programme. Trying to split my workouts to alternate upper body and lower body and a rest day (or cardio) in between.

Some stats:
22/2/2012
Height: 170 cm
Weight: ~63 kg

Progress Pic 1 (13/3/2012)



1st ever back pic (5/4/2012)



19/2/2012
Basketball for about 2 hrs

20/2/2012
for fun late night quick exercise at home

pushups
30 X 1
15 X 1
10 X 1

2 handed standing bicep curls (10kg, I have only 1 dumbbell...)
45 X 1
35 X 1
30 X 1

2 handed tricep extension (10kg)
12 X 1
10 X 1
10 X 1

Plank
45 seconds

Various other nonsense exercise to keep my heart rate up


21/2/2012
Bad workout day as they were a million people in the gym and I had limited time.
Dumbbells had to replace barbell.
And also wanted to try a few new exercises so didn't push myself.

Squats:
Tried 120kg X 1 but didn't manage to hit proper form
110kg X 1 with proper form.
95kg 5X5

Step ups with 12.5kg dumbbells in each hand
10 X 1 each leg

Lunges with 12.5kg dumbbells in each hand
10 X 1
8 X 1
8 X 1

Good morning with 12.5 kg dumbbells in each hand
10 X 1
8 X 1
8 X 1

Hamstring curls (machine)
15 X 1
10 X 1
8 X 1

Seated leg raise? (machine)
10 X 1

Plank
1 minute

Hanging leg raises
15 X 1

---

Added on February 22, 2012, 7:45 pm22/2/2012
5 minutes running
30 seconds sprint, 1 minute rest (fast walk), 30 seconds sprint for ~8 minutes
Chinups
5 X 1
4 X 1
2 X 1
3 minutes running (back home)

HIIT really is tough...

This post has been edited by strinq: Apr 6 2012, 01:15 AM

keep it going. Let me know how it works out for you. if possible, post up pictures of yourself time to time.

24/2/2012
Feel weak today...

Squats
70 kg 5 X 1
95kg 5 X 3
75 kg 5 X 2

Toe raises
95kg 15 X 3

Bench press
Barbell measly 50kg 5 X 5
Dumbbell 20lbs? each hand 5 X 3

Fly
Dumbbell 20lbs? 5 X 3

Front curls
20kgs
10 X 1
8 X 1
5 X 1
5 X 1

Concentrated curls
30lbs?
8 X 1
6 X 1
5 X 1

Plank, some sort of standing dumbbell exercise that targets the side abs, some chinups and pushups for fun

I'm messy...

Then I went and spoil it all by having a Dominos Regular with Cheese Burst Double Decker

---

Added on February 25, 2012, 7:52 pm25/2/2012

Light running and fast pace walking for about an hour around the neighbourhood (hilly)

For fun at the playground:
6 X 1 chinups
3 X 1 pullups

---

Added on February 28, 2012, 3:55 pm27/2/2012

Again, lack of time...so simply hantam stuff and don't wanna overpush a single muscle group because of badminton tomorrow
Deadlift
70kg 3 X 1 - just to get my form right, will try and see max weight 5 X 1 next time

Squat
80kg 5 X 5 - went even lower than usual and made sure every squat was in proper form

Toe Raise
80kg 15 X 2
100kg 15 X 1

Lunges
20kg each hand 6 X 1

Front curls
20kg 10 X 1
8 X 1
6 X 1
5 X 1
4 X 1

Pushups
31 X 1

Some chinups - Err 9?

Plank

Then rush home...

---

Added on February 29, 2012, 11:38 am28/2/2012

2 hours of solid badminton.
I still got to say that actually playing sports is way more fun compared to weight training but then again the weight training improves my strength and athleticism so...

This post has been edited by strinq: Feb 29 2012, 11:38 AM

29/2/2012

Squats
85kg
5 X 5 going as low as possible

65kg
5 X 2 even lower

Dumbbell lunges
10kg
8 X 1

12.5kg
5 X 2

Hamstring curls
Intermitting 1 and 2 plates
12 X 1
8 X 1

Good morning
Dumbbells
12.5kg
8 X 2

Curl Bar
25kg
10 X 2

Lateral pulls
8 plates
10 X 2
6 X 1

Dumbbell Overhead Press
10kg
6 X 1

This post has been edited by strinq: Mar 1 2012, 04:04 PM

2/3/2012

Squats
90kg 5 X 5

Bench Press
55kg
3 X 1

50kg
5 x 3

Some random exercises cuz I gotta goes...



This post has been edited by strinq: Mar 4 2012, 07:59 PM

4/3/2012

7.5 minutes of semi-hard running (hilly area)

Chinups 6 x 1
Pullups 4 x 1
Chinups 3 x 1

4 minutes of uphill running

Chinups
6 x 1

Pushups
30 x 1
12 x 1
9 x 1

Chinups
3 x 1

1 minute of steep uphill running

2 minutes of uphill running and 5 floors stairs climb

Variety of ab exercises

Front curls
10kg
50 x 1
25 x 1

slightly nauseous...

Brain exercise
4-5 hours of PhD thesis correction... lol


Food for Today:

Teriyaki Chicken Donburi
2/5ths soft shell crab
8 pieces of sushi
Dark Mocha Venti
1 can tuna
3 tablespoons oats and 1.5 tablespoons milo
2 slices of vegetarian pizza

This post has been edited by strinq: Mar 5 2012, 08:08 AM

6/3/2012

2 hours of awesome badminton

This post has been edited by strinq: Mar 7 2012, 09:07 AM

hey bro post some pic la
realize you wan to get visible abs once in life hehe
same as my target.

Lol. Shy...and am nowhere near being 'toned' yet.
I'm not doing a strict bb diet so I guess it'll take a long time.



This post has been edited by strinq: Mar 8 2012, 10:05 AM

7/3/2012
Wanted to go to the gym but instead had this...



1270 calories....




This post has been edited by strinq: Mar 8 2012, 05:28 PM

8/3/2012

Squat
80kg
5 X 5

100kg
2 X1

Toe Raises
100kg
17 X 1
15 x 1

110kg
15 x 1

Bent Over rows
30kg
10 x 2
8 x 1

Good Morning
Barbell 40kg
10 X 1
8 X 2

Machine Hamstring Curls
2 Plates
6 X 1

1 Plate
15 X 1

Chinups (weak back? sigh...)
6 x1

Front Barbell curls
20kg
10 x 1
8 x 2

Front wide pulldowns
7 plates
10 x 3



This post has been edited by strinq: Mar 12 2012, 11:33 AM

12/3/2012
Squats
85kg
5 x 5

105kg 5 x 1

Toe raises
105kg
15 x 1

Overhead Barbell Press
25kg
10 x 2
8 x 1

Front Wide Pulldowns
7 plates
10 x 3

Overhead press dumbbells (should i go for more weights + less reps? )
10kg each
10 x 1

Bench press
50kg
5 x 3

Front barbell curls
25kg
5 x 3

Chinups
Planks
Reverse Crunches


This post has been edited by strinq: Mar 13 2012, 06:42 PM

Klah bro, posted 1st pic at the 1st post.
Decided to do it as a reminder to myself that I'm far from reaching a nicely sculpted body.

13/3/2012

1 hr of singles badminton
A little bit disappointed as I wanted a harder workout

---

Added on March 14, 2012, 5:36 pm14/3/2012

Squats
90kg
5 x 5

110kg
5 x 1

Toe raises
110kg
15 x 1

Bench press
Barbell
40kg
5 x 1

50kg
5 x 4

40kg
10 x 1

Dumbbell
8kg
10 x 1

10kg
10 x 3

12kg
10 x 1

Bench Fly
5kg
10 x 3

Pushups
15 x 1 - no energy already...

Concentrated curls
12kg
10 x 1

Front Barbell Curls
25kg
8 x 1
5 x 1
4 x 1

Pull downs
8 plates
10 x 1

Standing dumbbell curls
5kg
-till failure

Planks
60 sec x 1
40 sec x 1

I got this %$#$&#%$ back problem, can't even do 15 crunches before the back hurts like someone is knifing it.

This post has been edited by strinq: Mar 14 2012, 05:36 PM

16/3/2012
1st time really incorporating deadlifts into my workout

Deadlift
50kg 5 x 1
70kg 2 x 1
80kg 2 x 1
85kg 2 x 1
90kg 2 x 1
95kg 1 x 1
80kg 5 x 1

seems that my grip (left hand) is not strong enough, weak weak left forearm...

Good morning
50kg
5 x 3 (again, due to a weakened grip after the deadlifts darn...)

Machine hamstring curls
2 plates
10 x 1
8 x 2

1 plate
15 x 1

Dumbbell lunges
12kg
10 x 1

Standing front bicep curls
25kg
9 x 1
8 x 1
5 x 1

20kg
10 x 1
9 x 1
5 x 1

Concentrated curls
8kg
12 x 3

Some tricep exercises - don't know what they're called

Finding it hard to hit 1.1g protein per pound
Eg meal for today:

Kopi + 2 eggs (12g)
Rice + Chicken breast (palm size?)+ 3 pieces of Egg tofu + vege (40g?)
Soy drink (23g)
3 eggs (18g)
Soy protein + milo (14g)

Total = 107g

One more meal to take so I might hit 147g which is still less than 1.1g per pound sigh...
Kenyang already lol.

*ok, ate 1.5 grilled chicken breast for dinner
not really sure how many grams they were but at least I hit 1.1g per pound bodyweight today, very full...

This post has been edited by strinq: Mar 16 2012, 11:14 PM

20/3/2012

Standing military press
Barbell
Empty
8 x 1

30kg
8 x 1
7 x 1
5 x 1
4 x 1

Arnold shoulder press
8kg
10 x 4

Machine shoulder press
2 plates
10 x 1
8 x 1
7 x 1

Standing Tricep extension
Dumbbell
10kg
10 x 1
9 x 1
8 x 1

Squat
50kg
5 x 1

95kg
5 x 3
4 x 1
5 x 1

Toe Raises
115kg
13 x 1
15 x 3

Machine Quad Extension
4 plates
10 x 2

5 plates
10 x 2

Plank
60 sec x 1

Some other ab exercises



This post has been edited by strinq: Mar 22 2012, 05:44 PM

22/3/2012

Horribly weak day today, I think still recovering from 2 days ago especially the triceps, doms still pretty much there so wasn't sure if I should have trained today but just went ahead with it

Chinups
6 x 1

Bench press
Barbell 50kg
5 x 3
4 x 1

could hardly lift, triceps super weak...

Flat bench flys
5kg
10 x 1

8 kg
8 x 2

10kg
8 x 1

Dumbbell bench press
12kg
8 x 3

Deadlift
95kg
1 x 2

90kg
1 x 5

Good morning
50kg
8 x 3

Barbell curls
25kg
8 x 1
6 x 1

Preachers curls
15kg
12 x 2

Overall a really disappointing workout day, super motivated but body just can't take it. Fatigue?

mate, you doing well, its just been 2 months, have some patience, you will get there....just keep up your motivation and eat well.

Progress is not fast on daily view, but if you compare 2 months ago and in 4 months ( 6 months total); you would be happy...so no worries...continue

I'm not a supplement guy (came out of it); so I emphasis on eating more. Dont worry about your body fat, at this point, you need them as you go heavier.

Again, nothing wrong in taking supplement; but remember as the name implies, its supplement and not replacement.

I do have back pain as well, do to active basketball in Uni; damn most of my knee and back injury came from there; and it gets worse as you age.

Hence I do physical back exercise to strengthen them together with lunges.

As for crunches; start slow; but if dislike them, no harm compensating with other core exercise. For me I just love them from school days.

My personal best (that I boast alot ...hahahha) is 60 situp in 60 sec.

Thanks for the advises dude.
Am trying to eat well though struggling a little (never been a big eater) but will eat!
Ok boss, a couple of months more and I'll re-examine myself heheh.

23/3/2012

15 minutes of running on a hilly terrain
35 minutes of light basketball

25/3/2012

At a friends condos gtm so no barbell and can't really remember much lol

Arnold Shoulder press
10kg
8 x 4

Lateral raises
Forgot weight...
8 x 3

Upright Dumbbell row
8kg
8 x 2

10kg
8 x 2

Machine shoulder press
7-8 plates?
8 x 1
6 x 1

Front pulldowns
8 plates?
8 x 3

Machine seated leg press
Forgot how many plates
8 x 3

Front dumbbell curls
8kg
10 x 1

10kg
9 x 1

8kg
10 x 1

Only thing that I was really targeting today was the shoulders, others all just hantam only lol.
One thing weird though, I lift till I can't lift no more and the next day my shoulders still don't have DOMS.
Was the same the last time I did shoulders.
All other targeted muscles always have DOMS.
Weird...

Thats because DOMS normally happens on eccentric contraction and very much less on concentric contraction; when you overload.

Time to google... lol, thanks bro.



This post has been edited by strinq: Mar 27 2012, 07:36 PM

27/3/2012

Squats
75kg
8 x 4

Barbell Bench press
50kg
7 x 1
5 x 1
4 x 1

Dumbbell bench press
10kg
8 x 2

12kg
8 x 1

Flat flyes
8kg
8 x 3

Machine incline press
6 plates
8 x 1
7 x 1

Pushups
17 x 1

Barbell front curls
25kg
8 x 2
5 x 1

20kg
8 x 2

Concentrated curls
12kg
8 x 2

Preacher curls
15kg
10 x 1



This post has been edited by strinq: Mar 28 2012, 07:56 PM

28/3/2012

About an hour of invigorating basketball and jogging.
Feels good to only have minor doms after the workout yesterday, my body seems to be in constant pain for the past few weeks...

29/3/2012

Deadlift
Some warmups with 50kg and 70kg

85kg
8 x 1

90kg
1 x 1

Bent Over Barbell Rows
30kg
8 x 1

35kg 8 x 1

40kg
8 x 2

One Arm Dumbbell Rows
10kg
8 x 1

12kg
8 x 1

20kg
8 x 3

Front Curls
25kg
8 x 3

Preacher curls
20kg
8 x 2

Front Dumbbell Curls
5kg
Failure x 2

Smith Machine Toes Raises
40kg
15 x 1

60kg
11 x 1

80kg
11 x 1

90kg
10 x 1

105kg
15 x 1

31/3/2012

A solid hour of non-stop fullcourt basketball...
Who came up with the genius idea of reaching 100 points before ending the game?...

2/4/2012

Squats
80kg
8 x 5

Dumbbell Bench Press
12kg
8 x 3

Flyes
10kg
8 x 3

Bench Press
50kg
7 x 1
5 x 1
4 x 1

45kg
6 x 2

Machine Incline Press
5 plates
8 x 1
7 x 1

Front curls
Barbell
25kg
10 x 1
8 x 2

Dumbbell
8kg
Failure x 3

Tried to do some pushups at the end but couldn't even do 1...
Is it a sign of a good chest workout? Or was it too much?

This post has been edited by strinq: Apr 2 2012, 07:17 PM

4/4/2012

Standing Barbell Military Press
Empty Bar
8 x 1

30kg
8 x 2
4 x 3

Arnold Shoulder Press
10kg
8 x 2
7 x 1

Upright EZ Bar Row
25kg
8 x 4

27.5kg
8 x 1

Lateral Raises
5kg
8 x 3

Front Raises
5kg
8 x 3

Skullcrushers
(just testing)

Dips
10 x 3

2hand Standing Tricep Extension
10kg
8 x 1

12.5kg
8 x 2

Some ab exercises including
Planks
1min x 3

6/5/2012

Deadlift
Warmups of 50, 70 and 80kg

90kg
8 x 1

Bent Over Barbell Row
40kg
8 x 2
5 x 1

Single Arm Dumbbell Rows
20kg
8 x 3

Wide Grip Pulldowns
8 plates
8 x 1

9 plates
8 x 2

Smith Machine Toe Raises
110kg
15 x 5

Front Barbell Curls
27.5kg
8 x 2
4 x 1

25kg
8 x 1
6 x 1

Front Dumbell Curls
8kg
8 x 3

Close Grip Palm inwards pulldowns
8 plates
8 x 1

10 plates
8 x 2

Somehow feel really weak today...

9/4/2012

Dumbbell Bench Press
12kg
8 x 3

Pushups
35 x 1
20 x 1

Flyes
8kg
10 x 2

Barbell Bench press
50kg
7 x 1
6 x 1
5 x 1

Then I had to go home...apalah...

if i may ask, whats the reason u go for 12kg DB when u're doing 50kg BB?
for warm up?

It's actually quite a bit harder to do dumbbells haha.
Cuz of the balance and all that stuff and it activates small muscles here and there.
A problem that I'm facing is that after 12kg, the next pair of heavier dumbbells are 20kg, not easy for me to position it well.
Not sure how I'm going to overcome this.

Hmm...The other day I tried to DB bench press at 13kg. I know my chest can take it, as I can BB bench above 30kg, but my wrists can't handle the DB weight. Hurts even now. I wonder if it's a similar problem with yours.
Anyway, keep up the good work!

oh u're using fix dumbbells.
thought its adjustable so i found it wierd XD
try to get a spotter for 20kg?

My wrists are ok, just getting them into position is a pain.
And thanks!

Ah, thanks for the suggestion.
Now I feel a bit dumb lol...

This post has been edited by strinq: Apr 10 2012, 07:57 AM

haha at least u realized something.

10/4/2012

Squats
85kg
8 x 3
5 x 2

Machine Seated Leg Curls
6 plates
8 x 5

Good Morning
52.5kg
8 x 2
7 x 1

Machine Hamstring Curls
3 plates
6 x 1

then fail...super lembik...

Dumbbell Lunges
20kg each
8 x 1
6 x 1
4 x 1

Front Barbell Bicep Curls
27.5kg
8 x 2
6 x 1

25kg
8 x 1
7 x 1

Front Dumbbell Curls
8kg
10 x 3

Concentrated Curls
10kg
10 x 3

Just quad and hams workout and I was drained before doing the curls...

45min of slow soothing swimming to relax my sore body...
Leg doms are not fun.

12/4/2012

Military Barbell Press
30kg
8 x 3
6 x 1
4 x 1

Upright EZ Bar Rows
27.5kg
8 x 5

Standing Reverse Flyes
8kg
8 x 5

Arnold Shoulder Press
10kg
8 x 4
5 x 1

2hand Standing Tricep Extension
12kg
10 x 3

Dips
Bodyweight
10 x 2
15 x 1

Machine Tricep Extensions
2 plates
10 x 3

3 plates
10 x 1

A good day even with still pretty bad leg doms

14/4/2012

Went to my friends condos gym, no barbells and other stuff so just hantam saja. Dumbbells also max was 25 lbs.

Planks
1 min x 3

Crunches
12 x 2

Incline crunches
12 x 1

Hanging Leg raises
15 x 2

The side to side obliques exercise thing
10 x 2

Front Dumbbell Curls
25 lbs
8 x 1
7 x 1
5 x 1

Pulldowns
Dunno how many plates
8 x 2

Concentrated Curls
25 pounds
10 x 3

Bench Press

Didn't really push today...

16/4/2012

Deadlift
Warmup with 50, 70, 80 and 90kg

92kg
8 x 1

Bent over Barbell Rows
40kg
8 x 4

One Arm Dumbbell Rows
20kg
8 x 3

Wide Grip Lat Pulldowns
9 plates
8 x 3

Close Grip
8 x 2

Toe Raises
115kg
15 x 4
12 x 1

Front EZ Bar curls
27.5kg
8 x 3

25kg
8 x 2

Front Dumbbell curls
10kg
8 x 2



This post has been edited by strinq: Apr 18 2012, 10:16 PM

18/4/2012

Barbell Bench Press
52.5kg
6 x 1
5 x 1
4 x 2
3 x 1

Dumbbell Bench Press
12kg
10 x 5

Flyes
10kg
10 x 2
4 x 1

8kg
13 x 1

Plank
1min x 3

Crunches
12 x 3

Hanging Leg raises
15 x 1

Pushups
15 x 1
10 x 1