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decypher's Workout Journal, Go Big or Go Home!
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TSdecypher
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 Oct 4 2013, 10:00 AM
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Have not been lifting weights because I wanted to try out classes like RPM and BodyBalance. Guess I should fit these things into my routine.
4th Oct 2013
10 mins jog @ 6kmph
Leg Press
60kg 1x10
80kg 1x10
100kg 1x10
120kg 1x10
Calf Raise
20kg (per side) 3x10
Barbell Calf Raise (on Smith Machine)
60kg 1x10
80kg 1x10
100kg 1x10
120kg 1x10
140kg 1x10
Leg Extensions
25kg 1x10
30kg 1x10
35kg 1x10
40kg 1x10
45kg 1x10
50kg 1x10
Barbell Lunges
5kg 4x5 each side
Thinking of doing IF, but not sure when to set the feeding/fasting windows.
This post has been edited by decypher: Oct 4 2013, 10:01 AM
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TSdecypher
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Oct 7 2013, 09:52 AM
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7th Oct 2013
10 mins walk @ 5kmph
Flat Bench Press
10kg 1x10
20kg 1x10
30kg 1x10
Incline Bench Press
10kg 1x10
20kg 1x10, 6x5
Hammer Strength Incline Chest Press
20kg 1x10
30kg 4x5
Hammer Strength Chest Press
20kg 1x10
30kg 1x10
40kg 1x10
50kg 1x10 (!!!)
The Hammer Strength Chest Press @ 50kg zapped all my energy... but I was happy I made it! I wanted to continue with some DB workouts, but was too tired to do so.
Skipping badminton tonight. Rest, rest, rest.
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TSdecypher
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Oct 7 2013, 11:12 AM
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QUOTE(Far-KingOfSorts @ Oct 7 2013, 10:36 AM) WOW !!! big improvement !  Keepidap !  Thanks bro! You keep up yours as well! I'm on your trail. |
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TSdecypher
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Oct 7 2013, 11:12 AM
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TSdecypher
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Oct 8 2013, 09:34 AM
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8th Oct 2013
15 mins walk @ 5kmph
Barbell Squat
20kg 1x10
30kg 1x10
40kg 1x10
50kg 1x10
Barbell Calf Raise
40kg 1x20
60kg 1x20
80kg 1x20
100kg 1x20
Seated Leg Press
60kg 1x10
80kg 1x10
At this point, already very tired and no more energy to go on. Tried to do IF but couldn't resist the hunger. Finished dinner yesterday at 9pm. Ate breakfast today at 8:40am. Feeding window >> Fasting window. Not very good.
Try again tomorrow. It's BodyBalance day!
This post has been edited by decypher: Oct 8 2013, 09:35 AM
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TSdecypher
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Oct 11 2013, 10:50 AM
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10th Oct 2013
5 mins walk @ 4kmph
5 mins jog @ 7.5kmph
Alternate DB Curls
Left & Right 5kg 1x10
7.5kg 1x10
10kg 1x10
Barbell Curl
(Palm face in)
10kg 1x10
12.5kg 1x10
15kg 1x10
(Palm face out)
10kg 1x10
12.5kg 1x10
15kg 1x10
Lying Hammer DB Curls
5kg (per side) 1x10
7.5kg 1x10
10kg 1x3 (Too smashed up to continue.)
Rope Pulldowns
15kg 1x10
20kg 1x5 (Failure already.)
Barbell Shrugs @ Smith Machine
20kg 1x10
30kg 2x10
Upper Back Machine
15kg 1x10
20kg 1x10
25kg 1x10
30kg 1x10
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TSdecypher
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Oct 15 2013, 08:09 PM
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15th Oct 2013
It's Chest Day, but I'm working out at home because it's a Public Holiday and the gym closes early.
Floor Barbell Bench Press
10kg (total) 1x10
20kg 1x10
30kg 1x10
40kg 1x10
Bent Over DB Flies
Standing
5kg (a side) 1x10
7.5kg 1x10
Seated
5kg (a side) 1x10
7.5kg 1x10
This post has been edited by decypher: Oct 15 2013, 08:30 PM
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TSdecypher
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Oct 16 2013, 10:23 AM
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16th Oct 2013 No soreness in Chest.  Attended BodyBalance today. Going for a jog later in the evening. |
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TSdecypher
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Nov 2 2014, 10:21 PM
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BACK TO THE GYM.
After a whole freaking year staying away from the gym due to a change in work hours and laziness, I'm ready to lift the bar again.
I am now working in Bangsar South City. Absolute Fitness just opened. Sweet. Plus I just discovered a 24-hour Warehouse gym in USJ that tickles my fancy.
The weights in AF are all in pounds. US equipment I guess.
I am a beginner again. Due to the lack of time I'm going for Stronglifts 5x5. Have only the lunch hour to workout since I have to be at work at 7 and most days OT until late (10-ish). Situation will improve in January.
Workouts on Monday, Wednesday, Friday.
Will update tomorrow after my workout.
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TSdecypher
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Nov 3 2014, 10:59 AM
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Routine actually started last week.
All are 5x5 unless stated. Weights do not include the weight of the bar (about 5.5 lbs or so).
Monday
Squat 90 lbs
Bench Press 40 lbs
Overhead Press 30 lbs
Wednesday
Squat 120 lbs
Bent Over Rows 80 lbs
Deadlift (3 reps only) 160 lbs
Friday
Squat 140 lbs
Bench Press 50 lbs
Dumbbell Press (Barbells were occupied) 20 lbs a side
Looking to begin a better diet. Bringing fruits like banana and apples to work for snacks. Full of temptation, lots of junk food very nearby.
Eating bread + peanut butter + slice of cheese in the morning. Might just go for capati one of these days.
Lunch and dinner, mixed rice. Trying to skimp on rice.
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TSdecypher
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Nov 3 2014, 11:00 AM
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Shoulders are really weak! Damn it.
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TSdecypher
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Nov 3 2014, 02:49 PM
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Monday
Squat 90lbs
Overhead Press 30 lbs
Deadlift (3 reps only) 120 lbs
Shit of a workout.
Why am I stronger one week and weaker the other?
Might need to re-plan.
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TSdecypher
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Nov 4 2014, 11:50 AM
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QUOTE(un.deux.trois @ Nov 3 2014, 09:32 PM) Hey bro, how's the AF gym at Nexus? Does it have power cage? How many standard olympic barbells do they provide? My office is also nearby, am considering to sign up if it's good. Can you snap some pictures of the gym? Thanks. Hi there. The gym is ... sufficient. One squat rack. One bench press. One decline and one incline bench press. If you want a power cage, I can suggest goto The Warhouse near Summit USJ. I will take some pics for you tomorrow. |
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TSdecypher
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Nov 4 2014, 07:59 PM
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QUOTE(un.deux.trois @ Nov 4 2014, 12:46 PM) Thanks. I used to go to CF at Midvalley, that place has power cage but you know lah it's very hard to get parking space at Midvalley and the gym is very crowded at peak hours, so I quit after a few months. Not many gyms even in KL are equipped with power cage, but a squat rack should be enough. My routine now consists of barbell exercises, so I want a place that provides 45-pound olympic barbells with standard weight plates. The plates at my current gym are "small", when i do deadlift i have to bend really low it felt like doing squat instead lol. If you don't mind, how much is the fee? Sales reps of AF ran a promo at The Sphere months ago, if I'm not mistaken they gave free additional 1 year membership for anyone signed up for 1 year contract. I didn't sign up because I wanted to see the equipment provided first. How would small places make you bend low? The fee is around 1.6k for 15 months (I did not pay this price). Price varies from person to person because of corporate rate, referral, etc. |
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TSdecypher
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Nov 5 2014, 09:02 PM
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QUOTE(un.deux.trois @ Nov 5 2014, 09:32 AM) I mean the barbell height during deadlift setup is low (like <7") because the diameter of the plates at my gym are smaller than olympic plates so I had to bend lower. Hips are not supposed to go very low at the start of deadlift. Nowadays I just stack two plates to create a platform, but I make a lot of noises because the plates are all metal lol. Yes, you are right. Plates at AF are considerably big. Haha. OK for me to deadlift. Anyway today I have to visit the warehouse gym already. 9pm and still at work. I love my job ... too much. |
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TSdecypher
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Dec 5 2014, 12:44 AM
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Tiring day today. I may have hurt my palm a little bit at the bench press. Damn it.
Some cardio.
Squat 70lbs
Bench Press 30lbs
Military Press 10lbs
My shoulders are weak.
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