decypher's Workout Journal, Go Big or Go Home!
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 Jun 7 2013, 02:52 PM, updated 11y ago
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#1
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Senior Member
864 posts Joined: Apr 2006 From: Earth  
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I have been struggling with my weight for years. It's frustrating to see the fat blob in the mirror and the gradually increasing difficulty to look good in photos. So I've made up my mind. Screw losing weight just to look thin. I wanna grow muscles. I wanna grow big. I wanna be strong. Hence the description of this thread - Go Big or Go Home.
My starting weight is 111kg. Being about 175cm tall, it's amazing how I drag this load around for so long. Gloriously obese, if you check the BMI scale. I will be sharing my workout routines, meals and some pictures soon. [EDIT] As promised, here are some pics. » Click to show Spoiler - click again to hide... « [EDIT 2.0] My starting weight should actually be 107.1kg. This post has been edited by decypher: Jun 21 2013, 09:20 PM |
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Jun 7 2013, 02:59 PM
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#2
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Senior Member
646 posts Joined: May 2006
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post your current pics.
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Jun 7 2013, 03:09 PM
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#3
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(pakdamek @ Jun 7 2013, 02:59 PM) post your current pics. As soon as I get home. At work I don't want to show my semi naked pics. LOL |
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Jun 10 2013, 12:25 AM
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#4
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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Top post updated with pics.
My workout is loosely based on the sticky threads I've been reading here and BB.com. I have just begun and need comments on my routines. I am looking to grow BIG. Here's a lowdown on what was done previously: 7th June 2013 30 mins walk at increasing gradients and 5.0mph speed as warm up Hyperextensions 3x5 Squat 20kg 3x5 Dips 3x5 Leg Press 60kg 1x5 80kg 1x5 100kg 1x5 Crunches 3x5 9th June 2013 30 mins walk at increasing gradients and 5.0mph speed as warm up Hyperextensions 3x5 Total Abdominal Crunch 40kg 1x5 60kg 1x5 80kg 1x5 Chin ups Counterweight: 50kg 3x5 Squat 20kg 3x5 Standing Military Press 10kg 3x5 Pendlay Rows 10kg 3x5 This post has been edited by decypher: Jun 12 2013, 09:49 AM |
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Jun 12 2013, 12:30 AM
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#5
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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11th June 2013
30 mins walk at increasing gradients and 5.0mph speed as warm up Barbell Squat 30kg 3x5 Hyperextensions 3x5 Bench Press 20kg 2x5 30kg 1x5 Deadlift 50kg 1x5 Crunches 3x8 This post has been edited by decypher: Jun 12 2013, 09:48 AM |
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Jun 12 2013, 11:46 AM
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#6
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Senior Member
875 posts Joined: Jun 2010 From: Puchong
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Bro, how about you record your weight week in week out? From there you can see your progress well.
Anyway, I advice you to cut down some fats.  |
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Jun 12 2013, 08:56 PM
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#7
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Junior Member
44 posts Joined: May 2013 From: Johor Bahru
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bro, try adding in more cardio into your daily workout....and reduce carbs and start eating clean....for the exercises try going for some compound exercises ....maybe something like
Barbell Squats - 12 , 10 , 8 REPS and 3 Sets Bench Press - 12 , 10 , 8 REPS and 3 Sets Barbell Shoulder Press - Same as above just add a drop set. Deadlifts - 8 , 8 , 8 (try heavy enough just so u can hit 8 reps) ..then thats all for the day...go to the gym next day and hit abs.  |
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Jun 12 2013, 11:05 PM
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#8
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(wts6819 @ Jun 12 2013, 11:46 AM) Bro, how about you record your weight week in week out? From there you can see your progress well. Hi bro, thanks for your suggestion. I will weigh-in every week to keep track.Anyway, I advice you to cut down some fats. QUOTE(DemasOng @ Jun 12 2013, 08:56 PM) bro, try adding in more cardio into your daily workout....and reduce carbs and start eating clean....for the exercises try going for some compound exercises ....maybe something like Yo, thanks for the suggestion. I am considering whey protein as meal substitution. I wonder if it really works, and which meal of the day should I swap?Barbell Squats - 12 , 10 , 8 REPS and 3 Sets Bench Press - 12 , 10 , 8 REPS and 3 Sets Barbell Shoulder Press - Same as above just add a drop set. Deadlifts - 8 , 8 , 8 (try heavy enough just so u can hit 8 reps) ..then thats all for the day...go to the gym next day and hit abs. Also, due to work commitment, I can't go to the gym everyday. I go on 3 non-consecutive days a week, also to let my body rest. Are you isolating muscle group for training? This post has been edited by decypher: Jun 13 2013, 09:43 AM |
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Jun 14 2013, 12:21 AM
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#9
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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13th June 2013
Feeling incredibly lazy today, probably due the heavy lunch. Had rice with kuluyuk, winged beans and omelette. At the gym after warm up I attempted chin ups, and it zapped away all my energy instantly! Anyway, here's what I did. 30 mins walk at increasing gradients and 5.0mph speed as warm up Chin ups Counterweight 70kg 2x5 60kg 2x5 50kg 1x5 (failed at 4th rep, rested for few seconds before pushing 2 more reps) Weighted Hyperextensions 5kg 5x5 Total Abdominal Crunch 50kg 1x5 60kg 1x5 70kg 3x5 Deadlifts 50kg 1x5 Inclined Bench Press 20kg 4x5 30kg 1x5 Bench Press 20kg 4x5 30kg 1x5 Leg Curl 20kg 3x5 30kg 2x5 Woke up next day feeling EXTREMELY sore. This post has been edited by decypher: Jun 14 2013, 09:32 AM |
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Jun 15 2013, 08:43 PM
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Junior Member
44 posts Joined: May 2013 From: Johor Bahru
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QUOTE(decypher @ Jun 12 2013, 11:05 PM) Hi bro, thanks for your suggestion. I will weigh-in every week to keep track. yeah....depending on what your targets are whey protein is a supporting supplements...if you're trying to bulk...whey is just a small portion of the calories, proteins, and carbs, you still have to get the rest from food...and it's kinda the same for cutting down, only have to reduce the calories, proteins and carbs down. Yo, thanks for the suggestion. I am considering whey protein as meal substitution. I wonder if it really works, and which meal of the day should I swap? Also, due to work commitment, I can't go to the gym everyday. I go on 3 non-consecutive days a week, also to let my body rest. Are you isolating muscle group for training? |
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Jun 15 2013, 11:17 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(DemasOng @ Jun 15 2013, 08:43 PM) yeah....depending on what your targets are whey protein is a supporting supplements...if you're trying to bulk...whey is just a small portion of the calories, proteins, and carbs, you still have to get the rest from food...and it's kinda the same for cutting down, only have to reduce the calories, proteins and carbs down. I am looking to bulk up.So whey protein is not a meal replacement, but just a supporting supplement. Got it. Think I should practice eating in moderation, because while I am looking to bulk up, I am still fatty in many areas. |
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Jun 16 2013, 05:02 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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16th June 2013
20 mins walk as warm up (slacking off?!) Bench Press 20kg 4x5 30kg 1x5 EZ Bar Arm Curl 5kg 5x5 Dips Counterweight 70kg 1x5 60kg 4x5 Seated Leg Press ~70kg 2x5 ~100kg 2x5 ~120kg 1x5 (Weight calculated in pounds, instead of kg) Standing Military Press 10kg 5x5 (failed at 4th set, 3rd rep... rested a bit and continued) Weighted Hyperextensions 5kg 5x5 Barbell Squat 30kg 4x5 40kg 1x5 Left the gym feeling quite unsatisfied because my legs were not jello. Heavier squats next time! Post Workout weight measurement: 109.1kg (-1.9kg from last weigh-in) This post has been edited by decypher: Jun 16 2013, 05:07 PM |
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Jun 16 2013, 06:17 PM
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Junior Member
44 posts Joined: May 2013 From: Johor Bahru
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QUOTE(decypher @ Jun 15 2013, 11:17 PM) I am looking to bulk up. to be honest..i personally think you can only choose a target at a time...either bulk or cut...if you're gonna bulk u have to eat like you've never eaten before..of course clean calories...and if you're gonna cut....reduce stuffs down just enough to lose fat and not let your body go into catabolism.So whey protein is not a meal replacement, but just a supporting supplement. Got it. Think I should practice eating in moderation, because while I am looking to bulk up, I am still fatty in many areas. |
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Jun 16 2013, 06:31 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(DemasOng @ Jun 16 2013, 06:17 PM) to be honest..i personally think you can only choose a target at a time...either bulk or cut...if you're gonna bulk u have to eat like you've never eaten before..of course clean calories...and if you're gonna cut....reduce stuffs down just enough to lose fat and not let your body go into catabolism. I personally feel that it is better for me to CUT now, to get lean first. Right, I am going to reduce my intake, plus eat as clean as possible. Hope to post a few pics of my food for the next few days. |
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Jun 17 2013, 08:41 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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Weigh-in right after waking up: 107.1kg
Breakfast: 3 boiled eggs, and a cup of fresh milk. This post has been edited by decypher: Jun 17 2013, 08:42 AM |
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Jun 18 2013, 11:36 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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18th June 2013
Based on Bro DemasOng's advice, I am following a new routine. Should be eating clean as well, but I will try my best to follow the guideline. Today's workout is DAMN TIRING. My arms were about to give way, but luckily I survived. Walk + Jog 20 mins Wide Grip Pull-up Counterweight 70kg 1x15, 1x13, 1x12 V-Bar Press-down 15kg 1x15, 1x13, 1x12 Flat Bench Press 10kg 1x15, 1x13, 1x12 Seated Barbell Shoulder Press 15kg 1x15, 1x13, 1x12 Deadlifts 20kg 1x15, 1x13, 1x12 Seated Cycling 20 mins My only gripe is that I did not eat anything pre-workout and was hungry when entering the gym. Surprisingly hunger was gone soon after. Will resolve to eating something hours before workout. Came home, had dinner (some rice and chicken breast+vege). Before sleep later will take a cup of milk and whey protein. This post has been edited by decypher: Jun 18 2013, 11:36 PM |
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Jun 20 2013, 09:35 PM
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Senior Member
1,163 posts Joined: Jul 2012
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QUOTE(decypher @ Jun 17 2013, 08:41 AM) Weigh-in right after waking up: 107.1kg U lose 4kg in just 10 days ?. Breakfast: 3 boiled eggs, and a cup of fresh milk.  |
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Jun 20 2013, 10:38 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(playxboxwii @ Jun 20 2013, 09:35 PM) U lose 4kg in just 10 days ?. No bro. 107.1kg is at the morning after waking up. 111kg is an old measurement some time ago, and i rarely measured myself since.tbh 107.1kg should be my starting weight. This post has been edited by decypher: Jun 21 2013, 08:26 AM |
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Jun 20 2013, 10:49 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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20th June 2013
It's legs and lower back day. What a mess! Had some watermelon pieces as pre-workout. I couldn't do what I initially aimed to do, which is to lift heavy, but I guess I can gradually increase them after a few more sessions. Got tired of the treadmill today so resorted to cardio waves. Cardio Wave Machine Went on a preset routine on 25/25 effort for 20 mins Squats 20kg 1x15, 1x13, 1x12 Stiff-Leg Deadlifts 10kg 1x15, 1x13, 1x12 Stationary Barbell Lunges Left leg 10kg 1x15, 1x13, 1x12 Right leg 10kg 1x15, 1x13, 1x12 Calve Raise 60kg 1x15, 1x13, 1x12 Leg Curls 30kg 1x15, 1x13, 1x12 Leg Press 80kg 1x15, 1x13, 1x12 Total Abdominal Crunch 60kg 1x15 70kg 1x13, 1x12 After the last workout, tired as f*ck! Went home, had dinner (Pan-seared Salmon). Sleep after downing a cup of milk. NEXT DAY Extremely sore but loving it! PS, Lunges are teh pwn! This post has been edited by decypher: Jun 21 2013, 11:43 AM |
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Jun 23 2013, 08:36 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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23rd June 2013
30 mins brisk walking on the treadmill Assisted Pull-ups Counterweight 70kg 1x15, 1x13, 1x12 Standing Military Press 15kg 1x15, 1x13, 1x12 Dumbbell Flies 10kg a side 1x15, 1x13, 1x12 Dumbbell Lateral Raises 5kg a side 1x15, 1x13, 1x12 Incline Bench Press 10kg 1x15, 1x13, 1x12 Oh my shoulders... It's so sore now I dare not imagine the sensation tomorrow. I have come to terms that the magnitude of soreness is proportional to the intensity of workout done. The more sore the better! Bring it on! |
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Jun 25 2013, 08:15 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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Weigh-in on 25th June 2013
Scale shows: 106.5kg Last week: 107.1kg Difference: -0.6kg |
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Jun 25 2013, 09:43 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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25th June 2013
Lazy day. PFFF. I entered the gym hungry, I mean, literally. Stomach was making noises but I pressed on. Brisk Walking 20 mins Flat Bench Press 10kg 1x15, 1x13, 1x12 Assisted Wide Grip Pull-ups Counterweight 70kg 1x15, 1x13, 1x12 Barbell Shoulder Press 5kg 1x15, 1x13, 1x12 V-Bar Pressdowns 30kg 1x15, 1x13, 1x12 Deadlifts 13kg 1x15, 1x13 15kg 1x12 Today I am focused on keeping my form correct throughout the workout. No point advancing to heavier weights when my lousy form puts my back at risk. This should serve as a baseline for future improvement. |
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Jun 26 2013, 10:55 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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26th June 2013
I know, I know... I just worked out yesterday so why am I pumping iron today? Tomorrow I am expecting to work real late, and miss a gym session. So today I'm working out lightly at home. Have some weights, a pair of dumbbells and a cheap barbell at home to play around with. 10 mins on the stepper. Squats 3x10 Dumbbell arm curls 5kg 3x10 Triceps Extension 2.5kg 3x10 Deadlifts 10kg 3x10 Standing Barbell Shoulder Press 10kg 3x10 Just having fun. Hope to make it for gym tomorrow. This post has been edited by decypher: Jun 26 2013, 10:56 PM |
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Jun 28 2013, 05:03 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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As promised in an earlier post, here are some things that I usually eat.
Eggs, usually for breakfast. Hard boiled. 
Chicken breast with Oregano topping on Zucchini slices. |
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Jun 28 2013, 10:21 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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28th June 2013
Today is legs day! 10 mins brisk walk 10 mins jog Leg Extension 30kg 1x15, 1x13, 1x12 Leg Curls 25kg 1x15, 1x13, 1x12 Lunges 1x15 on each side Seated Leg Press 70kg 1x15, 1x13 90kg 1x12 Seated Calf Raise 70kg 1x15, 1x13 90kg 1x12 Barbell Squat 30kg 1x15, 1x13, 1x12 Hyperextensions 1x15, 1x13, 1x12 Legs felt like jello, but I love it! |
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Jun 30 2013, 06:30 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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30th June 2013
I absolutely love today's workout! Probably due to the pre-workout snack of 3 red apples, that I am feeling so energetic in the gym today. 25 mins walk @ 5 kmph 5 mins jog @ 9 kmph Incline Bench Press 10kg 1x15, 1x13 12.5kg 1x12 DB Shoulder Press 7.5kg 1x15, 1x13 10kg 1x12 DB Fly 5kg 1x15, 1x13 10kg 1x12 DB Lateral Raise 5kg 1x15, 1x13 10kg 1x12 Pull-ups Counterweight 70kg 1x15 Counterweight 65kg 1x13 Counterweight 60kg 1x12 Total Ab Crunch Machine 50kg 1x15 60kg 1x13 70kg 1x12 Weighted Hyperextensions 5kg 1x15, 1x13, 1x12 Pull-downs Machine 30kg 1x15 40kg 1x13 60kg 1x12 Row Machine (Pulley) Can't remember the poundage/weightage but it was on the third lightest switch. 1x15 Increased by one switch 1x13 Increased by another switch 1x12 Need to go back and check the poundages! That's it for today's workout. F*cking tired but VERY HAPPY. Downed one serving of ON Gold Standard Whey right after bath. |
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Jul 1 2013, 09:53 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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Weigh-in on 1st July 2013
Scale shows: 106.2kg Last week: 106.5kg Difference: -0.3kg |
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Jul 2 2013, 09:57 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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02 July 2013
My arms are so weak I can barely type on this keyboard! By the way today the gym was dead packed, I could only access the machines. Even bathing also had to queue up! What the heck, man! 25 mins brisk walk 5 mins jog Hyperextensions 1x15, 1x13, 1x12 Chest Press Machine 30kg 1x15, 1x13 40kg 1x12 Pectoral Machine 30kg 1x15, 1x13 40kg 1x12 Wide-grip Lat Pull-down on Lat Machine 30kg 1x15, 1x13 40kg 1x12 Upper Back Machine 30kg 1x15, 1x13, 1x12 Shoulder Press 30kg 1x15 20kg 1x13, 1x12 Seated Leg Press 80kg 1x15, 1x13 100kg 1x12 Not a very good day. I wanted to play with free weights, as always. |
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Jul 7 2013, 09:18 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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Sick for a few days, so skipped gym on Thursday. Slept my way through Friday and Saturday. Finally summed enough energy to hit the gym on Sunday. Thankful for the long rest, it was a great workout!
Had a body composition done. Not accurate to do this in the evening after workout, but it serves as an approximation (I guess). Click the spoiler to see the result. Trainer suggests I break my meals to eat more often, but maintain the same amount to keep the body digesting food all the time. Not sure if I will be hungry all the time... but we'll see. » Click to show Spoiler - click again to hide... « 10 mins walk 5.5 kmph 5 mins jog 9.0 kmph Flat Bench Press 20kg 1x15, 1x13, 1x12 Deadlifts 50kg 1x15 60kg 1x13 70kg 1x12 Dumbbell Flies 5kg (a side) 1x15 7.5kg 1x13 10kg 1x12 Dumbbell Lateral Raises 5kg (a side) 1x15 7.5kg 1x13, 1x12 Dumbbell Shoulder Press 5kg (a side) 1x15 7.5kg 1x13 10kg 1x12 Hyperextensions 1x15, 1x13, 1x12 Happy to note that I hit a new record with my deadlifts! This post has been edited by decypher: Jul 7 2013, 09:19 PM |
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Jul 9 2013, 05:50 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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Jul 9 2013, 10:19 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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9th July 2013
25 mins walking 5.0 kmph 5 mins jog 9.0 kmph Flat Bench Press 20kg 1x15, 1x13, 1x12 Barbell Squat 20kg 2x10 Leg Extensions 10kg 1x15 15kg 1x13 20kg 1x12 Leg Curls 10kg 1x15 20kg 1x13 30kg 1x12 Total Abs Machine 30kg 1x15 40kg 1x13 50kg 1x12 Taking it real easy today, like a soft reset after the headache episode. Thursday I should be back to serious business. |
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Jul 10 2013, 11:35 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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More pics of my lunches. Mostly the same. Tofu + boiled egg + chicken breast + kimchi + cauliflower/broccoli/lotus root/carrot/celery + sweet potato. All steamed (except kimchi)
occasionally have fruit like avocado, banana, apple for snacks 
One of the dinners I had. Roast beef and sweet potato. 
This post has been edited by decypher: Jul 10 2013, 11:38 PM |
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Jul 11 2013, 10:34 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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11th July 2013
Treadmill walk @ 5.0 kmph for 20 mins Total Abs Crunch Machine 50kg 1x15 60kg 1x13 70kg 1x12 Leg Curls 25kg 1x15 30kg 1x13 35kg 1x12 Leg Extension 25kg 1x15 30kg 1x13 35kg 1x12 Pullups CW 70kg 1x15 CW 65kg 1x13 CW 60kg 1x12 Hyperextensions 1x15, 1x13, 1x12 Seated Leg Press 70kg 1x15 80kg 1x13 110kg 1x12 Seated Calves Raise 120kg 1x15, 1x13, 1x12 Wanted to do lunges... but legs are very much jello at this point. Left the gym thinking I should have done them anyway. |
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Jul 14 2013, 03:34 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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14th July 2013
25 mins walk 5.0 kmph 5 mins jog 9.0 kmph Hyperextensions 1x15, 1x13, 1x12 Incline Bench Press 10kg 1x15, 1x13, 1x12 DB Flies 4kg (per side) 1x15 6kg 1x13 8kg 1x12 DB Lateral Raises 4kg (per side) 1x15 6kg 1x13 8kg 1x12 Tricep Extensions 4kg 1x15 6kg 1x13 8kg 1x12 EzyBar Arm Curls 5kg 1x15, 1x13, 1x12 Flat Bench Press 10kg 1x15, 1x13 20kg 1x12 DB Shoulder Press 4kg (per side) 1x15 6kg 1x13 8kg 1x12 Wide Grip Pull-ups CW 80kg 1x15, 1x13, 1x12 Pulley (Row Machine) 15kg 1x15 20kg 1x13 25kg 1x12 |
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Jul 16 2013, 09:59 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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16th July 2013
Arms are still sore due to workout on Sunday (and also not enough sleep). 30 mins walk @ 5.0 kmph Hyperextensions 1x15, 1x13, 1x12 V-Bar Pulldowns 10kg 1x15 15kg 1x13 20kg 1x12 Barbell Squats 20kg 1x15 22.5kg 1x13, 1x12 Deadlifts 30kg 1x15 40kg 1x13 50kg 1x12 |
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Jul 17 2013, 08:48 AM
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Junior Member
307 posts Joined: May 2013
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Any progress pics?
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Jul 17 2013, 01:11 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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Sadly... no photos yet. Plan to take some next month.
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Jul 18 2013, 08:56 AM
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Junior Member
307 posts Joined: May 2013
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QUOTE(decypher @ Jul 17 2013, 01:11 PM) Sadly... no photos yet. Plan to take some next month. Keep me posted. I'm interested to see how far you have gone. |
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Jul 18 2013, 11:46 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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18th July 2013
It's legs day! 20 mins walk @ 5.0 kmph @ 3.0 % incline Hyperextensions 1x15, 1x13, 1x12 Leg Curls 15kg 1x15 20kg 1x13 25kg 1x12 Leg Extensions 15kg 1x15 20kg 1x13 25kg 1x12 Barbell Squats 40kg 1x15, 1x13, 1x12 Standing Barbell Calf Raises 5kg 1x15 7.5kg 1x13 10kg 1x12 Leg Press 80kg 1x15 90kg 1x13, 1x12 Not sure what possessed me to do 40kg squats. The bar was set in the squat rack, with 20kg plates a side, so I got lazy of removing the plates and just went under it. Heave and ho... my traps balanced the bar well and my knees were able to take the weight. So yeah... 40kg it is from now on. |
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Jul 26 2013, 12:05 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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26th July 2013
Hi again! Don't worry I have not given up. I took a 4 day vacation in the north, and holy cow, the food there is so good, effectively put my healthy eating lifestyle to a huge pause. I am still feeling the fatigue after all the shopping & eating, so I took it easy today. 25 mins walk 5.0 kmph 5 mins jog 8.0 kmph Flat Bench Press 20kg 1x15 25kg 1x13 Leg Curls 20kg 1x15 25kg 1x13 30kg 1x12 Leg Extension 20kg 1x15 25kg 1x13 30kg 1x12 Barbell Squat 20kg 1x15 25kg 1x13 30kg 1x12 Joined the RPM class, and cycled for an hour. Took it easy and cycled without resistance. My inner thighs hurt. Must get shorts with padding. Haha. Came outta gym with jelly legs due to the class. Good feels. |
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Jul 28 2013, 01:16 AM
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Senior Member
1,219 posts Joined: May 2008 From: Soviet Sarawak
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do updates here yeah
i started with 100kg on april and now im around 83kg. nothing special. just cut down on carb and cardio 45 minutes everyday. |
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Jul 28 2013, 07:28 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(asrul @ Jul 28 2013, 01:16 AM) do updates here yeah Hey bro, thanks for reading. You are an inspiration.i started with 100kg on april and now im around 83kg. nothing special. just cut down on carb and cardio 45 minutes everyday. I am cutting carbs and trying to do cardio, but it's NOT EASY. So, anyone who can lose weight like you did, deserves my respect. |
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Jul 28 2013, 08:30 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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28th July 2013
15 mins walk @ 5.0 kmph Flat Bench Press 20kg 1x15, 1x13 30kg 1x12 Shoulder Press 15kg 1x15, 1x13, 1x12 50 mins RPM class Disappointing that RPM zapped all my energy, but I really needed the cardio. Will need to reorganize my training, to allocate some days for RPM, some days for weight training. This post has been edited by decypher: Jul 29 2013, 09:24 AM |
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Jul 29 2013, 11:27 AM
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Junior Member
307 posts Joined: May 2013
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QUOTE(decypher @ Jul 28 2013, 08:30 PM) 28th July 2013 15 mins walk @ 5.0 kmph Flat Bench Press 20kg 1x15, 1x13 30kg 1x12 Shoulder Press 15kg 1x15, 1x13, 1x12 50 mins RPM class Disappointing that RPM zapped all my energy, but I really needed the cardio. Will need to reorganize my training, to allocate some days for RPM, some days for weight training. Which gym to go to? |
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Jul 29 2013, 11:44 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(Far-KingOfSorts @ Jul 29 2013, 11:27 AM) Which gym to go to? Burns the wallet tho... Haha, but at least I can workout when my better half goes shopping. |
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Jul 30 2013, 11:19 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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30th July 2013
Arrived late at the gym. Couldn't do much after RPM. 20 mins walk @ 5.0 kmph 50 mins RPM. Sweat like hell here. Incline Bench Press 10kg 1x5 15kg 1x5 20kg 1x5 Hyperextensions 1x7 Weighted, 5kg 2x7 I think I am slowly stop lifting in favour of RPM. Oh God Why. |
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Aug 2 2013, 09:40 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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1/8/2013
Long day at work. Sluggish as I dragged myself to the gym. 15 mins walk @ 4.5 kmph Flat Bench Press 10kg 1x15 15kg 1x13 20kg 1x12 Chin Ups CW: 75kg 1x15, 1x13, 1x12 RPM for 50 mins Getting lazier by the day. |
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Aug 2 2013, 10:18 AM
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Junior Member
307 posts Joined: May 2013
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QUOTE(decypher @ Aug 2 2013, 09:40 AM) 1/8/2013 Laziness comes when you no longer enjoy what you are doing. Try switching instead of RPM, go for cross trainers. Weighted freestyle trainings etc. Same benefit of a cardio since that is your target for now. Try to alternate days for cardio, and weights. That way you wont stress yourself too much and lower your expectation a bit so that you can keep your motivations up. Also, get a gym buddy!!!! very important to keep motivated and ignore the laziness.Long day at work. Sluggish as I dragged myself to the gym. 15 mins walk @ 4.5 kmph Flat Bench Press 10kg 1x15 15kg 1x13 20kg 1x12 Chin Ups CW: 75kg 1x15, 1x13, 1x12 RPM for 50 mins Getting lazier by the day. Keep up the good work! Rooting you on!! |
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Aug 2 2013, 10:40 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(Far-KingOfSorts @ Aug 2 2013, 10:18 AM) Laziness comes when you no longer enjoy what you are doing. Try switching instead of RPM, go for cross trainers. Weighted freestyle trainings etc. Same benefit of a cardio since that is your target for now. Try to alternate days for cardio, and weights. That way you wont stress yourself too much and lower your expectation a bit so that you can keep your motivations up. Also, get a gym buddy!!!! very important to keep motivated and ignore the laziness. Gym buddy is the problem, bro. He suddenly joined RPM and got addicted, and now he dragged me into it as well.Keep up the good work! Rooting you on!! The cross trainer is a good idea, imho. I really need to rearrange my workout and focus. I love to lift, but it doesn't make me sweat as much as RPM. My gym buddy... he loves to sweat. I think his target is to lose weight fast and not gain bulky muscles. My aim? I want to be strong. Big, like Arnold. Smash brick walls and puny humans to smithereens. I want to deadlift and squat twice my body weight. I want to do chin ups and pull ups without needing counterweights. As a bonus, I may want to join those Strongman competition things in the future. Yup. That's my aim. I think I just re-motivated myself. BOOYA! Thanks! |
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Aug 2 2013, 10:47 AM
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Junior Member
307 posts Joined: May 2013
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 The original Incredible Hulk! |
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Aug 2 2013, 12:03 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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Mein Gott look at those veins. Looking forward to get them muscles! Rawr!
This post has been edited by decypher: Aug 2 2013, 12:04 PM |
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Aug 7 2013, 12:05 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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7th August 2013
50 mins of RPM Dumbbell Shoulder Press 5kg (a side) 1x15 7.5kg 1x13, 1x12 Standing Military Press 15kg 1x15, 1x13, 1x12 One Hand Tricep Extension 5kg (per side) 1x15 7.5kg 1x13, 1x12 Planking 1 min x 2 Sit-ups 1x15, 1x10, 1x5 (failure, cramps) This post has been edited by decypher: Aug 7 2013, 03:15 PM |
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Aug 7 2013, 02:45 PM
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Newbie
1 posts Joined: Aug 2010 
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QUOTE(Far-KingOfSorts @ Aug 2 2013, 10:47 AM) The original Incredible Hulk!  |
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Aug 17 2013, 11:46 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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16th August 2013
Walking 5mins @ 6kmph 15 mins spinning various resistance, mostly sprinting and standing climbs Wide Grip Pull-ups CW 70kg 5x5 Flat Bench Press 10kg 1x10 15kg 1x10 20kg 1x10 25kg 1x5, 1x5 This is shit. I am going to get a proper routine. This post has been edited by decypher: Aug 17 2013, 11:46 PM |
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Aug 19 2013, 11:56 AM
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Junior Member
307 posts Joined: May 2013
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QUOTE(decypher @ Aug 17 2013, 11:46 PM) 16th August 2013 what r u planning?Walking 5mins @ 6kmph 15 mins spinning various resistance, mostly sprinting and standing climbs Wide Grip Pull-ups CW 70kg 5x5 Flat Bench Press 10kg 1x10 15kg 1x10 20kg 1x10 25kg 1x5, 1x5 This is shit. I am going to get a proper routine. |
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Aug 19 2013, 03:28 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(Far-KingOfSorts @ Aug 19 2013, 11:56 AM) what r u planning? 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. |
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Aug 19 2013, 07:17 PM
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Senior Member
1,044 posts Joined: Feb 2009
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I am interested in your progress too.
Be MOTIVATED! |
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Aug 20 2013, 06:57 AM
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Senior Member
1,219 posts Joined: May 2008 From: Soviet Sarawak
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hows everything going?
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Aug 20 2013, 08:35 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(Christopher7 @ Aug 19 2013, 07:17 PM) I am interested in your progress too. Thanks! Be MOTIVATED! QUOTE(asrul @ Aug 20 2013, 06:57 AM) hows everything going? Been down in the dumps lately. I am going to revamp my workout today. Gotta stop f*cking around! |
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Aug 20 2013, 10:26 AM
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Junior Member
307 posts Joined: May 2013
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QUOTE(decypher @ Aug 20 2013, 08:35 AM) Thanks! bro.. checkout my workout journal. Maybe can help you get some ideas.Been down in the dumps lately. I am going to revamp my workout today. Gotta stop f*cking around! |
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Aug 20 2013, 10:27 AM
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Junior Member
307 posts Joined: May 2013
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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. do able, but really need to be zoned in...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. |
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Aug 21 2013, 09:44 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Aug 26 2013, 10:37 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Aug 27 2013, 09:43 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 2 2013, 11:50 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 9 2013, 10:55 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 11 2013, 08:56 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 11 2013, 09:50 AM
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Junior Member
307 posts Joined: May 2013
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wow. those are really solid numbers. seeing improvements! keepidap!
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Sep 11 2013, 10:46 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 11 2013, 10:33 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 12 2013, 11:16 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 13 2013, 05:07 AM
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Senior Member
1,162 posts Joined: Aug 2005 From: museum of kopitiam
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keep it up
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Sep 13 2013, 02:48 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(jinkinz @ Sep 13 2013, 05:07 AM) keep it up Thanks |
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Sep 18 2013, 02:34 PM
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Junior Member
42 posts Joined: Nov 2011
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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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Sep 23 2013, 10:35 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 23 2013, 10:39 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 24 2013, 10:53 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 25 2013, 11:21 AM
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Junior Member
307 posts Joined: May 2013
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QUOTE(decypher @ Sep 23 2013, 10:39 AM) 23th Sept 2013 Owh? wow! glad to know your doing badminton too! Where do you play? 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. QUOTE(decypher @ Sep 24 2013, 10:53 PM) 24th Sept 2013 Up the weights! add 10% more each week. heheeh.. you can do it! 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  |
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Sep 25 2013, 02:02 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Sep 25 2013, 02:08 PM
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Junior Member
307 posts Joined: May 2013
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QUOTE(decypher @ Sep 25 2013, 02:02 PM) I play at Sekolah Menengah Katholik at Jalan Gasing, PJ with colleagues. Indoor court near Cheras area. What about you?RAWR! OK IT'S SO ON! 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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Sep 25 2013, 02:26 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(Far-KingOfSorts @ Sep 25 2013, 02:08 PM) Hahaha.. good ! good.. btw.. i already uploaded my progress pic in my journal. FYI. Will keep adding every 1 month or so. Great! You remind me to take another round of pics, but I don't think there's much improvement LOL. Ok I will do the monthly picture thing also. |
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Sep 26 2013, 09:59 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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26th Sept 2013
15 mins walking @ 5 kmph EzyBar Arm Curl 5kg (total) 1x10 7.5kg 1x10 10kg 4x5 DB Alternate Arm Curl 6kg (a side) 1x10 (left and right counts as 1) 8kg 1x10 10kg 4x5 Triceps Extension 8kg 1x10 10kg 1x10 12kg 1x10 Skullcrushers 5kg (total) 1x10 7.5kg 1x10 10kg 1x10 VBar Pulldowns 10kg 1x10 15kg 1x10 20kg 1x10 25kg 1x10 Assisted Bodyweight Dips Counterweight (CW): 75kg 1x10 70kg 1x10 65kg 1x10 60kg 1x10 And then at night... RPM! This post has been edited by decypher: Sep 27 2013, 08:49 AM |
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Sep 30 2013, 09:58 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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30th Sept 2013
Had to rush my workouts today because I reached the gym 30 mins late. 10 mins jog @ 6 kmph Hammer Strength Super Incline Press 20kg 1x10 30kg 4x5 Flat Bench Press 20kg 1x10 30kg 2x5 32.5 4x5 DB Flies 7.5kg 1x10 10kg 1x10 12.5kg 1x10 Not sure if I hit my chest hard enough, as today's workout is mild compared to the previous Mondays. :\ |
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Oct 4 2013, 10:00 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Oct 7 2013, 09:52 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Oct 7 2013, 10:36 AM
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Junior Member
307 posts Joined: May 2013
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QUOTE(decypher @ Oct 7 2013, 09:52 AM) 7th Oct 2013 WOW !!! big improvement ! 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.  Keepidap !  |
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Oct 7 2013, 11:12 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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QUOTE(Far-KingOfSorts @ Oct 7 2013, 10:36 AM) WOW !!! big improvement ! Thanks bro! You keep up yours as well! I'm on your trail. Keepidap ! |
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Oct 7 2013, 11:12 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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Oct 7 2013, 11:43 AM
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Junior Member
307 posts Joined: May 2013
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QUOTE(decypher @ Oct 7 2013, 11:12 AM) Interesting! Give it a try and tell me the results !!  |
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Oct 8 2013, 09:34 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Oct 11 2013, 10:50 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Oct 15 2013, 08:09 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Oct 16 2013, 10:23 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Nov 2 2014, 10:21 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Nov 3 2014, 10:59 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Nov 3 2014, 11:00 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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Shoulders are really weak! Damn it.
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Nov 3 2014, 02:49 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Nov 3 2014, 09:32 PM
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Junior Member
679 posts Joined: Oct 2008
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QUOTE(decypher @ Nov 2 2014, 10:21 PM) BACK TO THE GYM. 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. 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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Nov 4 2014, 11:50 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Nov 4 2014, 12:46 PM
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Junior Member
679 posts Joined: Oct 2008
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QUOTE(decypher @ Nov 4 2014, 11:50 AM) Hi there. The gym is ... sufficient. One squat rack. One bench press. One decline and one incline bench press. 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.If you want a power cage, I can suggest goto The Warhouse near Summit USJ. I will take some pics for you tomorrow. 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. This post has been edited by un.deux.trois: Nov 4 2014, 12:51 PM |
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Nov 4 2014, 05:22 PM
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Junior Member
614 posts Joined: Feb 2014
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you could just do stronglifts or starting strength. u are spinning ur wheels. follow a legit program. no ned to create urself
and how u ohp less than a barbell bar's weight |
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Nov 4 2014, 07:59 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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. How would small places make you bend low? 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. 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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Nov 5 2014, 09:32 AM
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Junior Member
679 posts Joined: Oct 2008
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QUOTE(decypher @ Nov 4 2014, 07:59 PM) How would small places make you bend low? 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.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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Nov 5 2014, 09:02 PM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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Dec 5 2014, 12:44 AM
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Senior Member
864 posts Joined: Apr 2006 From: Earth
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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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