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.

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

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.

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

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

18th September 2012

UPPER BODY POWER

Yates Row
1X5 90 lbs
1X5 110 lbs
1X5 130 lbs
1X5 150 lbs
3X5 165 lbs

Pulldowns (Front, Wide)
1X10 lvl 7
1x10 lvl 8
2x10 lvl 9

Chin-ups (Front, Wide)
1X10 94 lbs (assisted)
2X10 88 lbs (assisted)

I suck at Bench Press!!

One Arm Cable Fly
1X10 30 lbs
2X10 40 lbs

Cross Bench Pullover
1X10 13 kg
3X10 14 kg

Shoulder Press
1X10 45 lbs
1X10 55 lbs
1X5 65 lbs
2X6/7 60 lbs

Cable Pushdowns
3X10 90lbs

Triceps Dips
2X10 88lbs (assisted)

Preacher Curl
2X10 55lbs


*I'm suck at bench press. Can anyone help me here? Or maybe because I've done one arm cable fly before bench made my bench press suck?


This post has been edited by alien9: Oct 2 2012, 11:05 PM

MAX-OT Leg Day

Wide Stance Back Squat
3X5/4/5 217 lbs

Leg Press
3X6 230 kg

Stiff Legged Deadlift
1X6 180 lbs

Seated Calf Raise
3X6 75 kg

Calf Raise on Seated Leg Press Machine
2X6 350 lbs

Yeah man. I've changed my routine at the moment. PHAT is good, I like it but it took a lot of my time in the gym and with this semester's timetable, I can't afford to do PHAT so I go for MAX-OT (still emphasize on strength) but it only took for 30-45 minutes.

Yes, the bench is after the One Arm Cable Fly. I think it does make a difference on my bench cause it fatigue my pecs and doing heavy bench will become failure. BUT my bench press still suck and stuck even without the fly.

Just done Max-OT for shoulder and it is great. Because I'm not doing my intense back exercises before doing shoulder, more weight and better focus can be put on my shoulder. But I miss the huge volume from PHAt

I always put my bench first but I'm still suck at it. I'm hoping that MAX-OT can somehow help me to increase my bench press poundage. Last week I can't lift 220lbs for squat but on Monday, I managed to do that. Some exercises have increase in poundage and hoping that my bench will too.

MAX-OT Leg Day

Wide Stance Back Squat
3X6/4/6 226 lbs (Much much easier than last workout)

Leg Press
3X6 240 kg (Much much easier, didn't need to grind)

Stiff Legged Deadlift
1X6 177 lbs
2X6 197 lbs

Seated Calf Raise
3X6 80 kg

Calf Raise on Seated Leg Press Machine
2X8 350 lbs

Seems that my energy today much higher than last workout.

I guess I'll update my workout log after almost 2 months of no update.

Still with MAX-OT. Currently on KETO (A very strict one). Managed to lose 2.8 kg last week (99 kg) even after refeed. Today's weight is 96.2 kg.

MAX-OT Leg Day

Wide Stance Back Squat
3X4 241 lbs (belt)

Leg Press
1X6 290 kg
2x6 270 kg (Had to reduce the weight because of fatigue)

Deadlift
3X5/4/3 251 lbs (straps and belt)

Seated Calf Raise
2X6 85 kg

Calf Raise on Seated Leg Press Machine
2X10 370 lbs