Training Data:
1. Current Diet - Cutting
2. Current Workout Routine - MAX-OT
3. Workout Protocol - 16 hours fasted training.
4. Goal - 80 kg before 31/12/2012.
5. Supplementation - Muscle Pharm Creatine, Fish Oil, Scivation Xtend
-----------------------------------------------------------------------------------------------------------------------------------
Bodyspace:
1. Weight =
March 2012 - 100 kg
2nd July 2012 - 92.7 kg
27th July 2012 - 91.6 kg
2nd Oct - 98 kg
2. Height - 168 cm
3. Body Fat % - TBA
4. Muscle Mass - TBA
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This post has been edited by alien9: Oct 2 2012, 10:59 PM

2nd July 2012

UPPER BODY POWER

Pendlay Row
1X5 90 lbs
1X5 110 lbs
3X5 120 lbs

Pulldowns (Front, Wide)
1X10 lvl 6
1x10 lvl 8
1x10 lvl 7

Chin-ups (Front, Wide)
1X10 92 lbs (assisted)
1X5 104 lbs (assisted)
1X5 112 lbs (assisted)

Close Grip Bench Press
3X5 95 lbs

Barbell Curl
1X10 50 lbs
1X7 55 lbs
1X10 50 lbs

Cable Pushdowns
3X10 lvl 6

Triceps Extension
3X10 lvl 6


Done Dips and Machine Shoulder Press but felt a slight pain on both shoulder especially left shoulder due to bad form a month ago. Try to slowly work my way through the injury. Been adding up a few scap rotation exercises and shoulder feel good afterwards.

4th July 2012
Current Weight: 92.6kg
Workout Duration: 1hour 21 minutes (done some 'brainstorming' with my partner during workout)

LOWER BODY POWER

Back Squat (Wide Stance)
1X5 45 lbs
1X5 95 lbs
1X5 145 lbs
1X5 195 lbs
3X5 215 lbs

Hack Squat
2X10 40 kg

Leg Extension
1X10 50 lbs
1X10 90 lbs
2X10 110 lbs

Deadlift
2X3 190 lbs
1x1 220 lbs

Lying Leg Curl
2X10/5 70 lbs
(Got a painful cramp on my calf during the second set)

45 degree Donkey Calf Raise
3X10 70kg

Seated Calf Raise
2X10 40kg


*My glycogen storage still not fully depleted thus currently not in the keto state. Hopefully I will be before the end of this week.
*Core strength decrease greatly as the need to wear lifting belt for squat at 215lbs
*Overall workout today is great. Trying to regain back all my strength.

This post has been edited by alien9: Jul 7 2012, 12:44 AM

5th July 2012
Current Weight: 91.6kg
Workout Duration: 1hour 14 minutes

BACK AND SHOULDER HYPERTROPHY

Pendlay Row (Speed work 65% of 5RM)
1X3 90 lbs
1X3 110 lbs
2X3 120 lbs
3X3 110 lbs

Chin-ups (Front, Wide)
1X12 112 lbs (assisted)
3X12/8/8 106 lbs (assisted)

Cable Row
3X12 120 lbs

One Arm Barbell Row supersetted with Meadow Row
1X12 20lbs (excluding barbell weight)

Pulldowns (Front, Wide)
2X15/20 lvl 6

T-Bar Row (Wide Grip)
3X8/9/9 50 lbs (excluding barbell weight)

Triple Triad (Front Raise, Side Lateral Raise, Rear Delt Raise in one set)
2X10 6 kg (Use lighter weight and lesser sets because just finished with shoulder rehab)

Dumbbell Shrugs
3X15 15 kg

Shoulder Press (Machine)
2X10 30 lbs
2X10 40/45 lbs

*I didn't believe it either that I've lost 1kg within a day. It might be that my glycogen stores have depleted and water weight.
* My shoulder are fine through out the routine. Taking it slow and easy on the shoulder.



This post has been edited by alien9: Jul 7 2012, 12:52 AM

6th July 2012
Current Weight: 91.2kg
Workout Duration: 1hour 1 minutes

CHEST AND ARM HYPERTROPHY

Bench Press (Flat, Close Grip) (Speed work 65% of 5RM)
6X3 85 lbs

Bench Press (Incline, Normal Grip)
1X12 112 lbs (assisted)
3X12/8/8 106 lbs (assisted)

Machine Chest Press
3X6/6/8 65 lbs

Cable Flyes (Upright)
3X10 20 lbs

Preacher Curl
3 X 15/13/13 30/35/35 lbs

Concentration Curl
2X8/6 9 kg


* Totally forgot that today is Friday and there is Friday Prayer. I should have been to the gym after Prayer like usual
* Tired throughout the routine because I'm working part time at night and come back home at 1 pm. And adjusting to Keto at the moment (glycogen have deplete?)
* Arms and Chest is not my strong point

9th July 2012
Current Weight: 91.8kg
Workout Duration: 1hour 45 minutes (include some form correcting on my bench press)

UPPER BODY POWER

Pendlay Row
1X5 90 lbs
1X5 110 lbs
3X5 115 lbs (more control and less jerking than last week)

Pulldowns (Front, Wide)
1X10 lvl 6
1x10 lvl 7
2x10 lvl 8

Chin-ups (Front, Wide)
2X10 106 lbs (assisted)

Close Grip Bench Press
1X5 105 lbs (correcting my form)

Tricep Dips
1X10 106 lbs (assisted)
2X10 100 lbs (assisted)

Barbell Shoulder Press
1X10 40 lbs
1X8 55 lbs
3X6/8/11 50 lbs

Barbell Curl
1X10 45 lbs
1X7 55 lbs
1X7 50 lbs

Cable Pushdowns
3X10 90 lbs (good grind at the end of 2nd and 3rd set)

Triceps Extension
2X10 60 lbs

T-Bar Row (V-Grip)
1X10 50 lbs
1X10 60 lbs
Suicide Set (5 reps at 70 lbs, 4 reps at 60 lbs, 3 reps at 50lbs)

* Just found out that my grip on my CGBP is wrong. I'll upload a pic of the wrong form. Thanks to my partner for noticing it. Will try to correct the form ASAP.
* Dips and Shoulder press is good. Don't have any slight shoulder pain throughout the routine
* Vomit a bit in my mouth during the last sets of shoulder press.

This post has been edited by alien9: Jul 9 2012, 11:41 AM

14th July 2012
Current Weight: NA
Workout Duration: 1hour 15 minutes (gym time cut short due to gym close half day)

LOWER BODY HYPERTROPHY

Back Squat (Wide Stance)(Speed work 65% of 5RM)
1X5 45 lbs
1X5 95 lbs
6X3 175 lbs

Hack Squat
3X12 40 kg

Leg Press
1X15 80 kg
2X15 100 kg

Leg Extension
1X10 50 lbs
1X10 90 lbs
2X10 110 lbs

16th July 2012
Current Weight: NA
Workout Duration: 1hour 23 minutes

UPPER BODY POWER

Pendlay Row
2X3 90 lbs
1X3 110 lbs
3X5 120 lbs

Pulldowns (Front, Wide)
2X10 lvl 8*
1x5 lvl 9

Chin-ups (Front, Close Grip)
2X10 100 lbs (assisted)

Bench Press
3X5 100 lbs

Tricep Dips
1X10 100 lbs (assisted)
2X10 94 lbs (assisted)

Dumbbell Flyes
1X10 6 kg
2X5/10 9 kg

Machinel Shoulder Press
1X10 45 lbs
1X6 50 lbs
1X8 45 lbs

Barbell Curl
1X10 45 lbs
2X10 50 lbs
1X7 55 lbs

Cable Pushdowns
4X10 lvl 8

Machine Pullovers
1X10 lvl 5
2X10 lvl 6

* Started doing a normal width bench press instead of CGBP.
* I took a pre workout today from AST brand. No jitters, no crash but the energy is there. Usually, I would need to rest at the 5th rep of my dips and chin up but today I managed to do all 10 reps continuously.

17th July 2012
Current Weight: NA (Trying to bulk a bit before entering Ramadhan)
Workout Duration: 1hour 10 minutes

LOWER BODY POWER

Back Squat (Wide Stance)
1X5 45 lbs
1X5 95 lbs
1X5 145 lbs
1X5 195 lbs
3X3/5/5 220 lbs *

Hack Squat
2X10 45 kg *

Leg Extension
1X10 90 lbs
2X10 110 lbs

Stiff Leg Deadlift
1X10 90 lbs
2x10 110 lbs

Lying Leg Curl
2X10 50 lbs
(Have to lower the weight because of cramp on the calf)

45 degree Donkey Calf Raise
3X10 70kg

Seated Calf Raise
2X10 50kg


* Continuing the momentum from yesterday's workout.
* A very solid workout today

19th July 2012
Current Weight: N/A
Workout Duration: 1hour 25 minutes

BACK AND SHOULDER HYPERTROPHY

Pendlay Row (Speed work 65% of 5RM)
6X3 110 lbs

Cable Row
1X12 88 lbs
3X12 122 lbs

One Arm Dumbbell Row
1X10 12.5 kg
2X15 15 kg

T-Bar Row (Wide Grip)
3X10 60 lbs (excluding barbell weight)

Triple Triad (Front Raise, Side Lateral Raise, Rear Delt Raise in one set)
1X10 5 kg
2X10 10 kg

Dumbbell Shrugs
3X15 22.5 kg

Dumbbell Shoulder Press
1X10 10 kg

*Drank a tin of Gold Redbull prior to workout. More focus and more energy than usual.
*Tried a new gym called PiratesFitness. Quite ok but didn't have the machine chin up and the pulldowns machine is broken so skip these two exercises.

Wow, Keto & PHAT. How'd you get the energy to this.

I tried PHAT once, and even with a daily intake of between 1.5 - 2X BW of carbs i felt totally depleted by the 3rd day.

The first week on PHAT while on keto is indeed very tiresome. But then when you get used with PHAT volume and intensity, everything should be just normal since during keto, your body use fat as energy so the energy is still there. You just need a little time to adjust.

And FYI, during Ramadhan, I'm not using keto. Just ate what I can. My target would be to try to minimal as much muscle loss that I can.

22th July 2012
Current Weight: 91.6 kg
Workout Duration: 1hour 33 minutes

LOWER BODY HYPERTROPHY

Back Squat (Wide Stance)(Speed work 65% of 5RM)
1X5 45 lbs
1X5 95 lbs
1X5 140 lbs
6X3 177 lbs

Leg Press
1X15 40 kg
1X15 80 kg
2X15 100 kg

Leg Extension
1X15 66 lbs
3X15 88 lbs

Stiff Leg Deadlift
2X10 110 lbs

Lying Leg Curl
1X15 35 lbs
2X15 55 lbs

Standing Calf Raises
1X15 40 kg
4X15 80 kg

Seated Calf Raises
3X20 44 kg

27th July 2012
Current Weight: N/A
Workout Duration: 1hour 41 minutes

UPPER BODY POWER

Pendlay Row
1X5 90 lbs
1X3 110 lbs
3X5 120 lbs

Pulldowns (Front, Wide)
2X10 lvl 8*
1x5 lvl 9

Chin-ups (Front, Close Grip)
2X10 100 lbs (assisted)

Bench Press
3X5 100 lbs

Tricep Dips
1X10 112 lbs (assisted)
2X10 100 lbs (assisted)
1X6 94 lbs (assisted)

Machine Shoulder Press
1X10 30 lbs
3X10/10/6 45 lbs

Barbell Curl
1X10 45 lbs
2X10/7 50 lbs

* First time training during fasting. Not so tired but trying not to push as much as I can.
* Although the intensity is not as usual, the DOMS are definitely greater than last time doing the same workout.

28th July 2012
Current Weight: N/A
Workout Duration: N/A
LOWER BODY POWER

Back Squat (Wide Stance)
1X5 45 lbs
1X5 90 lbs
1X5 155 lbs
3X5 200 lbs *

Lunges
1X10 45 lbs
1X10 55 lbs
1X6 90 lbs

Leg Extension
1X10 88 lbs
2X10 122 lbs

Stiff Leg Deadlift
3x5/10/10 110 lbs

Calf Exercise on Leg Press Machine
3X15/15/20 70kg

Seated Calf Raise
2X10 50kg


* Fasted for 18 hours ++.

kawan, how is your 16 hour fasting like? when do you break the fast and what time is your workout?

well, I fasted for 17 hours today. My last meal is at 2 am (sahur). Then I went to the gym at 1.00 pm (45 minutes training), then continue at 5.45 pm (around 45 minutes training) and break my fast at 7.30 pm

how does it feel? Great.

I have to lower my training intensity on the noon training and all out during the pm training. No fluid is consume during training.

This post has been edited by alien9: Jul 31 2012, 12:25 AM

30th July 2012
Current Weight: N/A
Workout Duration: 1hour 23 minutes

UPPER BODY POWER

Pendlay Row
1X5 90 lbs
1X5 110 lbs
1X5 120 lbs
3X5 130 lbs *

Pulldowns (Front, Wide)
2X10 lvl 9 *
1x10 lvl 8

Chin-ups (Front, Close Grip)
2X10 100 lbs (assisted)

Bench Press
3X2/3/3 105 lbs

Tricep Dips
2X10 100 lbs (assisted)

One Handed Cable Flyes
2X10 30 lbs
1X10 40 lbs

Barbell Shoulder Press
1X10 45 lbs
1X10 50 lbs
2X10 55 lbs

Barbell Curl
3X10 50 lbs

Tricep Extension
1X10 10 lbs
1X10 20 lbs
2X10 30 lbs (minus EZ bar weight)

Cable Pushdowns
3X10 lvl 8

* Have to done today workout within two separate sessions.
* Have to done a single arm cable fly with another arm holding the pec to ensure maximum activation.

This post has been edited by alien9: Jul 31 2012, 09:58 AM

I see. I asked because i'm beginning to start fasting also. Alrite man, stay strong! Thanks ya.

Doing IF too? Well since its Ramadhan, I able to test the complete protocol of IF (fasting 16 hours everyday instead of just on training day). Just do a body fat % checkup and guess what, today is the lowest bf% in my cutting phase.