Any progress pics?
decypher's Workout Journal, Go Big or Go Home!
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 Jul 17 2013, 08:48 AM
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#1
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Junior Member
307 posts Joined: May 2013 
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Jul 18 2013, 08:56 AM
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#2
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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 29 2013, 11:27 AM
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#3
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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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Aug 2 2013, 10:18 AM
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#4
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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, 10:47 AM
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#5
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Junior Member
307 posts Joined: May 2013
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 The original Incredible Hulk! |
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Aug 19 2013, 11:56 AM
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#6
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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 20 2013, 10:26 AM
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#7
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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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#8
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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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Sep 11 2013, 09:50 AM
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#9
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307 posts Joined: May 2013
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wow. those are really solid numbers. seeing improvements! keepidap!
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Sep 25 2013, 11:21 AM
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#10
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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, 02:08 PM
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#11
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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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Oct 7 2013, 10:36 AM
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#12
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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, 11:43 AM
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#13
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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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