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decypher's Workout Journal, Go Big or Go Home!
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Far-KingOfSorts
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 Aug 20 2013, 10:27 AM
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QUOTE(decypher @ Aug 19 2013, 03:28 PM) Full body workouts. I don't want to split my workouts based on muscle groups, because when I miss one gym session, I get paranoid that one muscle group is being neglected that week. My workouts will look something like this. Flat Bench Press (this is my favorite!) Dumbbell Shoulder Press Dumbbell Arm curls Lying Tricep Extension/skullcrushers Wide Grip pull ups Chin ups Deadlifts Barbell Squats Barbell Calf Raises Crunches Planking 11 movements in a day? Doesn't seem enough, but unsure if I can take it. I may have to split them up after all. What about rows? lunges? pulls? shrugs? Not to mention that I recently favor attending the RPM class as cardio. If this doesn't work then I'll go back to my previous routine. do able, but really need to be zoned in... |
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TSdecypher
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Aug 21 2013, 09:44 AM
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21st August 2013
Woke up at 6am. Thought of implementing my first ever full body workout today... but it didn't happen. So I continued with the split body workout. Today is legs day.
Reached the gym at 7am. Warmed up a bit, and headed straight to the free weights section.
Walking @ 6kmph 15mins
Seated Leg Press
50kg 1x10
70kg 1x10
90kg 1x10
110kg 1x10
Seated Calf Raise
90kg 1x10
110kg 1x10
130kg 1x10
150kg 1x10 (Form was terrible. 150kg is too heavy.)
Barbell Squats
20kg 1x10
25kg 1x10
30kg 1x10
Leg Curls
20kg 1x10
25kg 1x10
30kg 1x10
Leg Extensions
20kg 1x10
25kg 1x10
30kg 1x10
Crunches 5x10
Left the gym at about 8:45am. Still able to get to work on time. Feeling energetic after bath. Hope to keep up with this waking time.
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TSdecypher
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Aug 26 2013, 10:37 AM
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I'm beginning a new routine today. I did a body composition test today and expect to see some improvement after a month. I am unsure how long I should stick to this routine, but I expect to be in this for at least 3 months.
26th August 2013 (Chest)
15 mins walk @ 5kmph
Machine Chest Press
10kg 1x10
20kg 1x10
30kg 1x10
Flat Bench Press
10kg 1x10
20kg 2x10
Hammer Strength Incline Chest Press
10kg 1x10
20kg 2x10
Incline Bench Press
10kg 3x10
Cable Crossovers
5kg (a side) 1x10
7.5kg 2x10
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TSdecypher
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Aug 27 2013, 09:43 PM
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27th August 2013
Jogging 5mins @ 10kmph
Brisk Walk 15mins @ 6kmph
Barbell Squats
10kg 2x10
15kg 1x10
Lunges
Left: 3x10
Right: 3x10
Barbell Calf Raise
15kg 1x50
Stiffed Leg Deadlifts
40kg 6x5
This post has been edited by decypher: Aug 27 2013, 10:12 PM
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TSdecypher
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Sep 2 2013, 11:50 AM
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Have been skipping the gym due to work commitments. Work until 3am go home, next morning 9am in office already. Luckily this happens once in a blue moon (but the blue moon orbits pretty fast).
2nd Sept 2013
10 mins walk @ 5kmph
Flat Bench Press
10kg 1x10
15kg 1x10
20kg 1x10
25kg 1x10
30kg 2x5
Incline Bench Press
10kg 1x10
15kg 2x10
DB Flies
4kg (a side) 1x10
6kg 1x10
8kg 1x10
DB Lateral Raise
4kg (a side) 1x10
6kg 2x10
Cable Crossovers
5kg (a side) 1x10
7.5kg (a side) 2x10
10kg (a side) ... managed only 3 reps. Failure.
Machine Chest Press
10kg 1x10
20kg 2x10
Reckon I hit my chest pretty well. Feeling is good. Flat Bench Press breaking personal record. Happy.
This post has been edited by decypher: Sep 2 2013, 11:51 AM
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TSdecypher
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Sep 9 2013, 10:55 PM
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9th Sept 2013
Did not exercise for a week due to a fever. Dehydrated from the OT marathon the week before. Anyway, today I made a comeback at the gym.
30 mins walking, jogging
Incline Bench Press
10kg 2x10
15kg 2x5
Bench Press
10kg 1x10
15kg 1x10
20kg 3x5
Hammer Strength Chest Press Machine
10kg 1x10
15kg 1x10
20kg 3x5
Chest Press Machine
10kg 2x10
15kg 1x10
20kg 1x10
25kg 1x10
30kg 2x5
Walked out of the gym hammered. Good times.
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TSdecypher
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Sep 11 2013, 08:56 AM
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10th Sept 2013
Legs Day? More like Glutes Day.
15 mins walking
Seated Leg Press
80kg 1x10
90kg 1x10
100kg 2x10
Leg Press Machine
70kg 1x10
80kg 1x10
90kg 1x10
100kg 1x10
110kg 1x10
120kg 1x10
Seated Calf Raise
80kg 1x10
90kg 1x10
100kg 1x10
110kg 1x10
Barbell Squats
20kg 1x10
30kg 4x5
Too tired to do Leg Curls and Extensions.
This post has been edited by decypher: Sep 11 2013, 08:58 AM
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Far-KingOfSorts
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Sep 11 2013, 09:50 AM
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wow. those are really solid numbers. seeing improvements! keepidap!
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TSdecypher
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Sep 11 2013, 10:46 AM
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QUOTE(Far-KingOfSorts @ Sep 11 2013, 09:50 AM) wow. those are really solid numbers. seeing improvements! keepidap! Thanks bro. I'm still not happy with those numbers... but I'll push on. The Leg Machine press machine was a fluke. I didn't feel much until I got to 90kg. Thunder thighs too thunderous. LOL |
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TSdecypher
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Sep 11 2013, 10:33 PM
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11th Sept 2013
15 mins walk
Ab Crunch Machine
7x10
DB Side Bend
12.5kg (a side) 1x10
17.5kg 1x10
20kg 2x10
Total Ab Crunch Machine
50kg 1x10
60kg 1x10
70kg 2x10
Leg Raise
3x10
Sit ups
3x10
Ankle Touch
2x15 (per side)
Lying Knee Raise
2x10
Planking
3x30 seconds
This post has been edited by decypher: Sep 12 2013, 09:39 AM
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TSdecypher
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Sep 12 2013, 11:16 PM
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12th Sept 2013
15 mins walking
Shoulder Press Machine
15kg 1x10
20kg 1x10
25kg 1x10
30kg 2x5
Pure Strength Machine Shoulder Press
20kg 1x10
25kg 2x10
Standing Military Barbell Press
10kg 1x10
12.5kg 1x10
15kg 1x10
DB Shoulder Press
7.5kg (a side) 1x10
10kg 2x10
DB Shrugs
7.5kg (a side) 1x10
10kg 1x10
15kg 1x10
20kg 1x10
I think my body is tired. I need a lot of sleep tonight.
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jinkinz
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Sep 13 2013, 05:07 AM
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keep it up  |
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TSdecypher
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Sep 13 2013, 02:48 PM
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QUOTE(jinkinz @ Sep 13 2013, 05:07 AM) keep it up Thanks |
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miss_t
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Sep 18 2013, 02:34 PM
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New Member
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i marvel at your dedication....u make me more inspired to stick better at my own (supposed) exercise schedule!
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TSdecypher
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Sep 23 2013, 10:35 AM
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QUOTE(miss_t @ Sep 18 2013, 02:34 PM) i marvel at your dedication....u make me more inspired to stick better at my own (supposed) exercise schedule! Believe me I'm not dedicated at all, need to constantly motivate myself. Of all the lifts I do, the hardest one is to get my butt off the chair. After that it's smooth sailing. Thanks for your comment. Lets work hard together! |
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TSdecypher
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Sep 23 2013, 10:39 AM
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23th Sept 2013 15 mins jogging @ 5kmph Flat Bench Press 5kg (total weightage excl. barbell) 1x10 7.5kg 1x10 10kg 1x10 15kg 1x10 20kg 1x10 25kg 4x5 DB Flies 6kg 1x10 8kg 1x10 10kg 1x10 12kg 1x10 Incline Bench Press 5kg 1x10 7.5kg 1x10 10kg 1x10 15kg 1x10 20kg 4x5 Cable Crossover 5kg (per side) 1x10 7.5kg 1x10 10kg 1x10 12.5kg 4x5 Chest Press Machine 5kg 1x10 10kg 1x10 15kg 1x10 20kg 1x10 This was done in the morning before work. It's badminton day as well. |
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TSdecypher
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Sep 24 2013, 10:53 PM
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24th Sept 2013
Stupid rain the morning gave me flu. Workout shortened significantly.
15 mins jog
15 mins elliptical trainer
Barbell Squats
20kg 1x7
30kg 1x7
40kg 2x7
Calf Raise
20kg (per side) 3x10
Leg Extension
15kg 1x10
20kg 1x10
25kg 1x10
Deadlifts
20kg 1x7
30kg 1x7
40kg 2x7
This post has been edited by decypher: Sep 25 2013, 12:27 AM
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Far-KingOfSorts
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Sep 25 2013, 11:21 AM
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QUOTE(decypher @ Sep 23 2013, 10:39 AM) 23th Sept 2013 15 mins jogging @ 5kmph Flat Bench Press 5kg (total weightage excl. barbell) 1x10 7.5kg 1x10 10kg 1x10 15kg 1x10 20kg 1x10 25kg 4x5 DB Flies 6kg 1x10 8kg 1x10 10kg 1x10 12kg 1x10 Incline Bench Press 5kg 1x10 7.5kg 1x10 10kg 1x10 15kg 1x10 20kg 4x5 Cable Crossover 5kg (per side) 1x10 7.5kg 1x10 10kg 1x10 12.5kg 4x5 Chest Press Machine 5kg 1x10 10kg 1x10 15kg 1x10 20kg 1x10 This was done in the morning before work. It's badminton day as well. Owh? wow! glad to know your doing badminton too! Where do you play? QUOTE(decypher @ Sep 24 2013, 10:53 PM) 24th Sept 2013 Stupid rain the morning gave me flu. Workout shortened significantly. 15 mins jog 15 mins elliptical trainer Barbell Squats 20kg 1x7 30kg 1x7 40kg 2x7 Calf Raise 20kg (per side) 3x10 Leg Extension 15kg 1x10 20kg 1x10 25kg 1x10 Deadlifts 20kg 1x7 30kg 1x7 40kg 2x7 Up the weights! add 10% more each week. heheeh.. you can do it!  |
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TSdecypher
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Sep 25 2013, 02:02 PM
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QUOTE(Far-KingOfSorts @ Sep 25 2013, 11:21 AM) Owh? wow! glad to know your doing badminton too! Where do you play? I play at Sekolah Menengah Katholik at Jalan Gasing, PJ with colleagues.  What about you? QUOTE(Far-KingOfSorts @ Sep 25 2013, 11:21 AM) Up the weights! add 10% more each week. heheeh.. you can do it! RAWR! OK IT'S SO ON! |
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Far-KingOfSorts
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Sep 25 2013, 02:08 PM
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QUOTE(decypher @ Sep 25 2013, 02:02 PM) I play at Sekolah Menengah Katholik at Jalan Gasing, PJ with colleagues. What about you? RAWR! OK IT'S SO ON! Indoor court near Cheras area. Hahaha.. good ! good.. btw.. i already uploaded my progress pic in my journal. FYI. Will keep adding every 1 month or so. |
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