Just read it few days ago and want to give it a try! Nice man. Let's get the abs visible, i'll be visiting your log often

31st July 2012
Current Weight: 92 kg
Workout Duration: 35 minutes (1/2 session)

LOWER BODY POWER

Back Squat (Wide Stance)
1X5 45 lbs
1X5 95 lbs
1X5 145 lbs
1X5 195 lbs
3X4/5/4/5 205 lbs

Barbell Lunges
2X10 95 lbs

Hack Squat
1X10 45 kg
1X10 50 kg *

Leg Extension
1X10 130 lbs
1X10 120 lbs

* Didn't manage to do full workout routine today. Will continue tomorrow with added deadlift

1st August 2012
Current Weight: 92 kg
Workout Duration: 29 minutes (1/2 session)

LOWER BODY POWER

Deadlift
1X5 90 lbs
1X5 140 lbs
1X5 190 lbs
3X3/5/5 220 lbs

Leg Extension
2X10 130 lbs

Leg Press
1X10 100 kg
2X10/5 150 kg

* Another session for my leg day, continue from yesterday.
* Do another 2 sets of leg extension because I love leg extension and feel that I didn't do enough yesterday.
* First time doing deadlift for almost 2 months. Nice number but I've done better.

2nd August 2012
Current Weight: 92.7 kg (increase of 0.7 kg in one day )
Workout Duration: >53 minutes (full session)

BACK AND SHOULDER HYPERTROPHY

Pendlay Row (Speed work 65% of 5RM)
6X3 115 lbs

Chin-ups (Front, Wide)
1X10 92 lbs (assisted)
2X10 104 lbs (assisted)

Cable Row
1X12 90 lbs
3X12/12/15 140 lbs*

Pulldown (Front,Underhand)
2X10 lvl 6

T-Bar Row (V-Grip)
2X10 60 lbs (excluding barbell weight)
1X10 70 lbs (excluding barbell weight)

One Arm Dumbbell Row
3X12 15 kg

Triple Triad (Front Raise, Side Lateral Raise, Rear Delt Raise in one set)
3X10 9 kg
1X10 5 kg for the last set of Rear Delt Raise

Dumbbell Shrugs
3X15 21 kg

Upright Rows using Smith Machine
2X10/12 20kg

* Managed to do Back and Shoulder within a day. Felt very tired when starting to do shoulder routine.
* Upright Rows using smith because of too tired

This post has been edited by alien9: Aug 3 2012, 10:05 AM

@alien9
not sure what your PR is on your deadlift, but I believe you can push for at least 265lbs and also break 300lbs mark even if you have to grind through the reps.

I've done 2X5 for 250lbs just before I have a one month layoff from shoulder injury. Never tried my 1RM and never will Hope to reach 300lbs 1x5 at the end of this year but It will be a rough journey cause of the injury.

ah, didn't realize you had a shoulder injury. are you able to rotate your arm fully now after the injury?

Yea, I've done my triple triad set with such a bad form. Very tired at that time but just thinking of ending the sets so there comes the injury. Right now they are fully heal but I'm still not pushing my delts as hard as before. Scared of being injured again

my advice is keep rotating your arms as part of a warm up and to ensure you retain muscle flexibility in your shoulders. if you have bands, use a light one as part of your warm up too.

Yeah. I do some scap rotation exercise from time to time and shoulder rotation at home. Whenever you had an injury, you will try to do anything so that it didn't occurred again

7th August 2012
Current Weight: 93.3kg
Workout Duration: 1hour 36 minutes

CHEST AND ARM HYPERTROPHY

Bench Press (Smith, Normal Grip) (Speed work 65% of 5RM)
2X4/5 40 kg

Dumbbell Bench Press (Incline)
1X12 11 kg
1X12 12 kg
1X10 11 kg

Machine Chest Press
1X15 30 lbs
3X15 50 lbs

One Arm Cable Flyes
2X20 20 lbs

Preacher Curl
3X12 50/50/45 lbs

Concentration Curl
2X12 6/7 kg

Spider Curl on Incline Bench
2X15 10/20 lbs + EZ Bar

Tricep Extensions
1X12 11 kg
1X7 16 kg
1X12 11 kg

Cable Pushdowns
1X15 40 lbs
1X15 60 lbs
1X15 80 lbs


* The least routine that I've done compared to all other 4 PHAT routine because I dislike training my chest Nevertheless, adding one arm cable fly help build my pecs muscles but bench still like shiet.

This post has been edited by alien9: Aug 7 2012, 10:34 PM

8th August 2012
Current Weight: 93.6 kg
Workout Duration: 52 minutes

LOWER BODY HYPERTROPHY

Back Squat (Wide Stance)(Speed work 65% of 5RM)
1X5 45 lbs
1X5 95 lbs
1X5 145 lbs
6X3 185 lbs

Hack Squat
1X12 40 kg
1X12 45 kg

Leg Press
1X15 110 kg
2X15 150 kg

Leg Extension
2X15 90 lbs

* Short workout due to feeling lethargic.

10th August 2012
Current Weight: 93.7 kg
Workout Duration: 30 minutes

BACK AND SHOULDER HYPERTROPHY

Yates Row
1X10 45 lbs
1X10 90 lbs
3X10 110 lbs

One Arm Dumbbell Row
1X12 11 kg
3X12 16 kg

Pullover
1X15 lvl 5

Side Lateral Raise
2X12 7 kg

Upright Rows using Smith Machine
1X10 20kg

* Only have 30 minutes before the gym close.

can i know, does you have any proper diet meal?
i heard that fasting is not healthy =.=

14th August 2012
Current Weight: N/A
Workout Duration: 1hour 48 minutes

CHEST AND ARM HYPERTROPHY

Bench Press (Normal Grip) (Speed work 65% of 5RM)
4X3 90 lbs

Dumbbell Bench Press (Incline)
3X12 12 kg

Jefferson DIps
3X8 100 lbs (assisted)

One Arm Cable Flyes
2X20 20 lbs

Preacher Curl
3X12 40 lbs

Concentration Curl
2X12/9 7 kg

Chin-up (Front, Underhand)
2X12/9 88 lbs (assisted)

Tricep Extensions
3X15 13 kg

Cable Pushdowns
2X15 80 lbs


* Nice workout and at the end of the routine, I add a 30 sec stretch and it works wonders.

15th August 2012
Current Weight: 94.4 kg
Workout Duration: 1hour 1 minutes

LOWER BODY HYPERTROPHY

Back Squat (Wide Stance)(Speed work 65% of 5RM)
1X5 45 lbs
1X5 95 lbs
1X5 145 lbs
6X3 185 lbs

Leg Press
1X15 100 kg
2X15 170 kg

Leg Extension
2X15 95 lbs

Stiff Leg Deadlift
2X10 115 lbs


Standing Calf Raises
3X15 90 kg

*My mp3 run out of battery and since the gym were playing raya and breakup songs, my mood was down. Bad workout

good journal. great progress. LOL on the mood.
just out of curiosity, do you ever cardio?

Haha. Seriously man, I wont be having a good workout without my mp3, unless the gym played appropiate songs for weightlifting. Haha.

About the cardio, I've never done it. Maybe once for a little warmup but that is it. It is never my cup of tea.

Haven't update this log for a long time. I guess I'll start logging it back.

Current goal is getting to 80kg before end of this year and hopefully squats to 1x5 300lbs

14th September 2012
Current Weight: 96 kg
Workout Duration: 1 hour 45 minutes

LOWER BODY POWER

Squat
1X5 45 lbs
1X5 90 lbs
1X5 135 lbs
1X5 190 lbs
3X3 220 lbs

Leg Press
1X15 100 kg
1X15 150 kg
2X15 175 kg

Deadlift
1X5 220 lbs
1X1 240 lbs


* My last leg workout is approximately 1 month ago. Having still the strength to squat 220lbs 3x3 and 240lbs 1RM on Deadlift shows that my new supps do the work