It's new year, and i should have a fresh start of my workout journals after a month of trying, learning and error.

May jesus bless me as strong as horse.

Started my 2014 morning with new routine, which is Legs, Shoulders and Abs.

Leg Extension : 1 x 8 - 30kg, 2 x 8 - 35kg, 1 x 8 - 40kg, finish with to fail set 50kg
Seated hamstring curl : 1 x 8 - 30kg, 2 x 8 - 35kg, 1 x 8 - 40kg, finish with to fail set 50kg
Leg press : 1 x 8 - 40kg, 2 x 8 - 50kg, 2 x 6 - 60kg

Dumbbell shoulder press : 4 x 8 - 7.5kg
Machine shoulder press : 4 x 8 - 15kg
Dumbbell lateral raise : 4 x 8 - 2.5kg
Dumbbell front raise : 4 x 8 - 2.5kg

Crunch : 4 x 8
Reverse crunch : 4 x 8

Threadmill : 13.0 x 6.0 - 18minute

I need to work more on my shoulder and abs, too weak.

Triceps and Chest day

Dumbbell Fly - 4 x 8 - 7.5kg
Dumbbell Press - 1 x 8 - 7.5kg, 3 x 8 - 10kg
Dumbbell Pullover - 1 x 8 - 7.5kg, 3 x 8 - 10kg
Dumbbell Extension Seated - 3 x 8 - 7.5kg, 1 x 8 - 10kg

Cable crossover - 4 x 8 - 5kg
Cable rope triceps press down - 4 x 8 - 10kg

Diamond Press up - 2 x 8

Yesterday late night, Bicep and Back workout.

Pull Down - 4 x 8 - 40kg
Cable Bicep Curl - 4 x 8 - 12.5kg
Cable Reverse Flye - 3 x 8 - 5kg

Dumbbell Row - 4 x 8 - 12.5kg
Dumbbell Incline Biceps Curl - 4 x 8 - 7.5kg
Dumbbell Incline Hammer Curl - 2 x 8 - 7.5kg Very pain already .. than finish last set with 1 x 8 - 5kg

Don't wanna go gym after 10pm anymore, feel sleepy tired and not focus.

Need to train myself to wake up earlier and go early in the morning.

Leg + shoulder + abs

Goblet squat : 4 x 20 - 5kg
Leg press : 1 x 8 - 40kg, 1 x 8 - 50kg, 1 x 8 - 60kg, 1 x 8 - 70kg
Leg extension : 4 x 8 - 40kg
Leg curl : 4 x 8 - 40kg

Crunch : 4 x 8
Reverse crunch : 4 x 8
Db Shoulder press : 4 x 8 - 15kg (a small rest in set between 4 reps, too hard for me but im trying new weight)
Db front raise : 4 x 8 - 2.5kg
Db lat raise : 4 x 8 - 2.5kg

Early morning Chest day :

BB Bench Press : 4 x 5 - 10kg (My very first time of using Barbell, feel like a wow, so much different from DB and 2 5kg plate feel far more heavy than i use 2 7.5kg DB, my hand shake LOL)

DB Press : 4 x 8 - 7.5kg, 1 x 8 - 10kg
Incline DB Press : 3 x 8 - 7.5kg, 1 x 8 - 10kg
DB Fly : 2 x 8 - 5kg, 2 x 8 - 7.5kg
DB Pullover : 4 x 8 - 10kg

Cable Triceps Press Down : 3 x 8 - 10kg, 1 x 8 - 12.5kg

waa...so early workout?

nice...huhu..


btw, u got wear d belt?or at least got people standby.. last time i kena b4. take too heavy, cannot go. then, snap! my tulang belakang like patah but no pain... lol.. totally no energy.. untill now im still getting back pain...

No wear belt.. no ppl standby also.. im noob and alone.. haha
Yeah im in the gym 630morning.. the feel is good.. a few pro around

yes I do see many ppl and some pro also have mate standby help holding and adjusting..

I though I can db press 10kg, and was about to put 2 10kg plate.. lucky I didnt

Yesterday cardio day.
threadmil : incline 12.0, speed 6.0 - 40minute

Today Cardio day.

threadmill : incline 12.0, speed 6.0 - 40minute

some light workout :
Pull down : 1 x 10 - 30kg. 1 x 10 - 35kg. 1 x 8 - 40kg. 1 x 8 45kg
Low roll : 1 x 10 - 35kg. 1 x 8 - 40kg. 1 x 8 - 45kg. 1 x 8 - 50kg

Done and give myself a 10day off.

This post has been edited by stevenX: Jan 12 2014, 11:09 PM

that's gonna be a huge mistake if you did. If it's an olympic BB, it alone weighs 20kg and if you add in 10kg each side, you'll be benching 40kg.

Back to training after 4week rest.

Today back and bicep day.

Dumbell bicep curl : 1 x 10 - 5kg, 3 x 8 - 7.5kg
Dumbell hammer curl : 1 x 10 - 5kg, 3 x 8 - 7.5kg
Dumbell reverse flye : 4 x 8 - 2.5kg
Dumbell row : 1 x 8 - 7.5kg, 3 x 8 - 10kg

Arm lat pull down : 1 x 10 - 7.5kg, 1 x 8 - 10kg, 2 x 8 - 12.5kg

Threadmill : 12.0 x 5.5 - 30min

Last friday Bicep and Back day.

Pull Down - 4 x 8 - 40kg
Cable Bicep Curl - 4 x 8 - 12.5kg
Cable Reverse Flye - 3 x 8 - 5kg

Dumbbell Row - 4 x 8 - 12.5kg
Dumbbell Incline Biceps Curl - 4 x 8 - 7.5kg
Dumbbell Incline Hammer Curl - 2 x 8 - 7.5kg

Threadmill : 12.0 x 5.5 - 30min

Yesterday Chest and Tricep Day.

DB Press : 4 x 8 - 7.5kg, 1 x 8 - 10kg
Incline DB Press : 3 x 8 - 7.5kg, 1 x 8 - 10kg
DB Fly : 2 x 8 - 5kg, 2 x 8 - 7.5kg
DB Pullover : 4 x 8 - 10kg

Machine chest press : 1 x 8 - 30kg, 3 x 8 - 35kg

Cable Triceps Press Down : 4 x 8 - 15kg
Cable Inner Chest Press : 4 x 8 - 5kg

Threadmill : 12.0 x 5.5 - 25min

Machine Chest Press : 4 x 8 - 35kg

Incline DB Press : 4 x 8 - 7.5kg
DB Fly : 3 x 8 - 5kg, 1 x 8 - 7.5kg
DB Pullover : 4 x 8 - 10kg

Cable Triceps Press Down : 2 x 8 - 10kg, 2 x 8 - 12.5kg
Cable Fly : 4 x 8 - 10kg

Latest update of body weight is at 71.2kg, which is 3.8kg lose since december 2013 from 75kg.

Slow progress but well still work lol.

Doing some study via google about to change my workout more on full body type.

Yesterday early morning started my Stronglift 5x5 program.

Finish my work with barbell only. Wish i believe its 30KG.

Squat 5x8
Bench Press 5x8
Barbell Row 5x8

Do more reps because i feel can handle it. And trying to learn the RIGHT way to do it.

Feel lucky again, there was a PT willing to tell me and teach me when i have the wrong posing when doing barbell row.

Morning workout, still barbell only.

Squat : 5x8
Overhead press : 2x8 , 3x5
Deadlift : 3x8 (add 2 5kg plate)

Bonus track :
Cable dragon fly : 4x8 - 5kg

Satuday morning :

Squat 5x7 - 40KG
Bench Press 5x7 - 35KG
Row 5x5 - 35KG

Today morning :

Squat 5x7 - 45KG
OH Press 5x5 - 35KG
Deadlift 2x5 - 45KG

Slowly increase to find my max weight for stronglift and stay for a month.

Over Head press max for now 35KG.

Thursday :

Squat 5x6 - 47.5KG
Bench press 5x6 - 37.5KG
Row 5x5 - 37.5KG

Saturday :

Squat 5x6 - 50KG
OH Press : 37.5KG (I though i couldnt make it from 35KG but i try)
Deadlift 1x5 - 50KG (suppose to increase 2.5KG from previous weight, but i saw a girl lift 50KG so i follow) ...

Update of my stronglift 5x5.

Squat - 62.5KG
OH Press - 37.5KG
Deadlift - 65KG
Bench Press - 42.5KG

Still growing and gaining strength, only OH Press stuck. Tried 40KG but hardly finish 1 reps, so fall back to 37.5KG.

Update of body weight 70KG.

Update of my stronglift 5x5.

Squat - 72.5KG
OH Press - 37.5KG
Deadlift - 70KG
Bench Press - 50KG

Progress slow down, been lower the weight and try increase slowly.

Today squat feel like something inside my chest wanna blow out.

Stronglift update.

Squat - 82.5KG
OH Press - 40KG
Deadlift - 82.5KG
Bench Press - 50KG

Note : There's a time barbell fall slowly on my chest as i suddenly didnt have the strength to push it up when im doing bench press. Such a dangerous experience.

Note 2 : I eat harder than i use to be, but i didnt gain weight. Yet i lose some. Now im at 69.2KG body weight.