November 15, 2012

Workout A.1 (1)

Pulldown
60lbs X 8 reps

Overhead Press
30lbs X 6 reps



This post has been edited by DT1: Nov 18 2012, 12:34 PM

November 18, 2012

Workout B.1 (1)

Chest Press
60lbs X 5 reps

Leg Press
88lbs X 5 reps

Stationary Bike
85rpm X 3 mins



This post has been edited by DT1: Nov 18 2012, 12:37 PM

02 Feb 2013


Just started again.

Since about end-Nov.

Managing back-pain well after getting some Pilates courses. Diligent stretching for back and hamstrings, and posture awareness.

=================

Workout A

Pull down (60lbs x 7 reps)
Overhead press (30lbs x 6 reps)

Pull down (60 lbs x 8 reps)
Overhead press (30lbs x 6 reps)

Pull down (70 lbs x 7 reps)
Overhead press (30 lbs x 8 reps) < Last one on 28/01.
To use this weight for next workout. Next target date: 6/7/8 Jan.


=================

Workout B

Chest press 60lbs x 7
Leg Press 88lbs x 5

2 more times, today's one was around the same, with some slight progression.
To use this same weight for next workout. Next target date 10/11/12 Jan.

=================

Remember to incorporate proper record starting from next session.

06 Feb 2013

Start of proper records

Workout A

Pull down (70lbs x 8 reps)
Overhead press (30lbs x 8 reps)

These are confirmed managed numbers (if not higher) as usually push for a few more slow reps after quick rest.
Really sore today, due to adequate caffeine, remember this point for next workout.
Do light sets first for quick warmup and form check.

*Found good pre-workout breakfast combo, 1hr ahead:


*Food immediate post-workout was:


Stretch & Relax! < Emphasis!

Next target date 14/15 Feb.

This post has been edited by DT1: Feb 6 2013, 01:40 PM

10 Feb 2013

Workout B

Chest press 60lbs x 8
Leg Press 88lbs x 8

14 Feb 2013

Workout A

Pull down (70lbs x 7-8 reps)
Overhead press (30lbs x 8 reps)

Didn't push further as having strong tummy discomfort. However, tried increasing time under load today to compensate.
Give more time for digestion in the future.

Next target date 22/23 Feb. To use same weights and a quicker 6/6 cadence (thereby eliciting a proper 5/5).

18 Feb 2013

Workout B

Chest press 75lbs x 6
Leg Press 88lbs x 10



Next target date 26 Feb

22 Feb 2013

Workout A

Pull down (70lbs x 8 reps).
Overhead press (30lbs x 9 reps).

*Finished off pulldown with 80lbs x 2 reps. (after short rest)
*Finished off overhead press with 40lbs x 4 reps. (after short rest)

Next target date 2/3 March. To increase weights to 80lbs and 40lbs respectively.

27 Feb 2013

Workout B

Chest press 75lbs x 7-8
Leg Press 88lbs x 12

Next target date 6/7 March

*Very strange as leg press poundage shot up so much. It's either one or a combination of these working: extra rest between the two workout (more than 10 mins), consistent stretching over time has improved my flexibility and mobility.

*To increase weights by approx 10lbs next scheduled date. For leg press may need to increase more.

02 March 2013

Workout A

Pull down (80lbs x 6 reps).
Overhead press (40lbs x 6 reps).

*Followed up with reduced weights from Workout B and not to failure.

Next target date 10/11 March.

07 March 2013

Workout B

Chest press
Leg Press

Don't quite remember the weight as was overseas in a different gym with different scales. But nonetheless tried my best to push to failure with somewhat heavy weights. Can safely say last weights were maintained, with no significant progress.

Next target date 15/16 March

This post has been edited by DT1: Mar 11 2013, 11:56 AM

11 March 2013

Workout A

Pull down (80lbs x 6 -7reps).
Overhead press (40lbs x 6-7 reps).

*Followed up with reduced weights from Workout B and not to failure.
*No significant progress from last Workout A due to various factors such as lack of proper sleep, less than optimal nutrition, and lack of stretching during overseas trip. Can safely say last weights were maintained.

Next target date 19/20 March.

15 March 2013

Workout B

Chest press 75lbs x 7-8
Leg Press 110lbs x 7-8

Next target date 23/24 March

Chest press maintained. Gotta increase by 10lbs but the machine only has 95lbs (+20lbs) as the next one   

This post has been edited by DT1: Mar 27 2013, 12:50 AM

26 March 2013

Workout A

Pull down (80lbs x 8 reps).
Overhead press (40lbs x 7 reps).

Missed one scheduled week of workout due to work. Weights didn't increase much but still went up a little, quite motivating.

Next target date 4/5 April.

30 March 2013

Workout B

Chest press 95lbs x 2 / 75 lbs x 7
Leg Press 110lbs x 9

Next target date 7/8 April

03 April 2013

Workout A

Pull down (80lbs x 8 reps).
Overhead press (50lbs x 7 reps).



Next target date 11/12 April.

08 April 2013

Workout B

Chest press 75 lbs x 7
Leg Press 110lbs x 10



Next target date: 16/17 April

This post has been edited by DT1: Apr 8 2013, 08:14 PM