Workout :
Concerning my workout, it's pretty much random depending on what I trying to achieve throughout the month. Always try to lift with mind to muscle connection, feel the contraction and not finishing the reps like doing homework. I start mostly with low reps compound followed by high reps isolation. Average time in the gym is around 1hr+.

Nutrition :
I try to keep my intake at maintenance then alter based on body fat & recovery. Consuming 1g protein per 1lbs of bodyweight is what I trying to achieve daily cause my workout is quite intense, I feel my recovery is better with that amount.

Goal :
Many people say I'm small but from my point of view, gym isn't about getting big and bulky. I want to stay as lean as possible with my weight and be able to lift like powerlifter.

Progress :-


Most Frequent Food Selections :-
- 3in1 Coffee
- Roti Telur
- Subway
- Tandoori
- Chappati
- Satay
- Sushi
- French Toast
- Burger

This post has been edited by Amedion: Feb 1 2020, 09:18 PM

Fellow gym mate! Huehuehue

Though I will be gone March onwards

You always busy with your workout. I don't want 'choi' you.

You took 1 year membership? So, plan to go join which one?

Gym park.

Oh. Back to Gym Park. Gorgeous not for you?

Yeah mang, I guess I'm more comfortable there. Good luck with your progress this year! Good move making this journal. Helped me out a lot when I started mine

Bro. You still working out at Gym park?

New August 2014 Plan to clean bulk & increase strength

Calories : 2,150 maintenance + extra 100~300

Day 1
Medium Grip Pull ups
Body weight x 8reps x 3sets
Squat
60kg x 5reps x 5sets
Bench Press
50kg x 5reps x 5sets
Deadlift
100kgs x 5 | 120kgs x 5 | 140kgs x 5 | 150kgs x 2
Pendlay Row
60kgs x 5reps x 3sets

Day 2
Rest

Day 3
Chin Up
Body weight x 8reps x 5sets
Squat
70kgs x 5reps x 5sets
Military Over Head Press
40kgs x 5reps x 5sets
Calf Raises
Random weight till failure
Hanging Leg Windshield Wiper
15reps x 3sets
Dragon Flag
8reps x 2sets

Day 3
Rest

Day 4
Medium Grip Pull ups
Body weight x 8reps x 3sets
Squat
60kg x 5reps | 80kg x 3reps x 5 sets
Military Over Head Press
40kgs x 5reps x 5sets
Pendlay Row
60kgs x 5reps x 4sets
Deadlift
140kgs x 5 | 160kg x 2reps x 2sets | 170kg x failed
Bench Press
60kg x 5reps x 3sets
Cable Crunch
140kg x 15reps x 3sets
Hanging Leg Raise
12reps | 10reps | 8reps
Dragon Flag
8reps x 2sets

Day 5
Rest

Day 6
Front Squat
50kg x 8reps | 60kgs x 5reps x 5sets
Calf Raise
65kg x 12reps | 70kg x 10reps x 5sets
Bench Press
50kg x 5reps | 60kg x 5reps x 5sets
Dumbbell Lateral Raise
[ 14kg x 8reps + 8kg x 8reps ] x 3sets
Pull Up
Bodyweight x 10reps x 3sets
Dragon Flag
8reps x 2sets
Cable Crunch
50kg x 15reps x 3sets
Triceps Cable Extension
Random weight till failure

Day 7
Rest

Day 8
Squat
60kg x 5reps | 80kg x 5reps x 4sets | 80kg x 3reps
Military Overhead Press
45kg x 5reps x 5sets
Deadlift
60kg x 5reps | 100kg x 5 reps | 140kg x 5reps x 2sets
Weighted Dip
16kg x 8reps | 18kg x 8reps | 20kg x 8reps
Chin Up
Bodyweight x 10reps x 2sets
Tricep Cable Extension
50kg x 8reps x 3sets
Dragon Flag
8reps x 2sets
Random Abs workout
Till failure

Day 9
Bench Press
60kg x 5reps | 65kg x 5reps | 70kg x 4reps | 70kg x 3reps x 2sets
Incline Dumbbell Press
18kg x 8reps | 20kg x 8reps | 22kg x 8reps | 24kg x 8reps
Decline Dumbbell Press
16kg x 10reps x 3sets
Cable Fly
20kg x 8reps | 25kg x 8reps | 30kg x 8reps
Dumbbell Curl
Superset [16kg x 5reps + 8kg x 10reps] x 3sets
Cable Side Curl
30kg x 8reps x 3sets
Dragon Flag
8reps x 2sets
Cable Crunch
50kg x 15reps x 3sets
Hanging Leg Windshield Wiper
20reps x 2sets

Day 10
Badminton

Day 11
Squat
60kg x 5reps | 80kg x 5reps x 4sets | 85kg x 5reps | 60kg x 10reps
Bench Press
60kg x 5reps | 65kg x 5reps x 3sets
Calf Raise
60kg x 12reps x 5sets | 30kg x 20reps
Rear Delt Cable Pull
20kg x 8reps x 3sets
Dumbbell Upright External Rotation
2.5kg x 15reps x 5sets

Day 11
Rest

Day 12
Squat
60kg x 5 | 90kg x 4,3,3,3 | 60kg x 15
Calf Raise
50kg x 15reps x 3sets
Bench Press
60kg x 5,7,6,6,6
Pull Up
BW x 12,10,8
Barbell Curl
30kg x 8,6,6

Day 13
Deadlift
60kg x 5 | 100kgs x 5 | 140kg x 5 | 150kg x 3 | 160kg x 1 | 165kg x 1 | 140kg x 5
Pendlay Row
60kg x 8reps x 3sets
Military Press
45kg x 5reps x 5sets
Dumbbell Lateral Raise
14kg x 8reps supersetted by 8kg x 10reps all for 3sets
Dragon Flag
8reps x 2sets
Front Cable Raise
30kg x 8reps x 3sets
Cable Tricep Extension
30kg x 8 | 35kg x 8 | 40kg x 8 | 45kg x 8 | 50kg x 8 | 50kg x 8
Cable Crunch
50kg x 15reps x 3sets

Day 14
Rest

Day 15
Squat
60kg x 5 | 90kg x 4,3,3,3 | 60kg x 10
Bench Press
60kg x 5 | 65kg x 5reps x 4sets
Pendlay Row
60kg x 8reps x 3sets

Day 16
Badminton Day

Day 17
Squat
60kg x 5 | 90kg x 3,3,3,3 | 60kg x 10
Bench Press
60kg x 8reps x 3sets
Incline Dumbbell Press
17.5kg x 8 | 20kg x 8 | 22.5kg x 8
High Cable Chest Fly
Random weight x 10reps x 3sets
Low Cable Chest Fly
Random weight x 12reps x 3sets
Cable Tricep Extension
Random Weight x 8reps x 5sets
Pull up
Bodyweight x 8reps x 2sets

Quit the damn gym centre beside my work place because they doesn't allow me to deadlift due of noise. They expect me to put down the weight like putting a baby to sleep.

Outcome of this plan:-
Squat - Weight and reps increased. Better form.
Deadlift - Weight and form increased. Less lower back pain.
Bench Press - Weight and reps increased. No longer shake that bad.

This post has been edited by Amedion: Aug 23 2014, 03:43 PM

nope, x fit in botanic. nearby primos

Oh.. Same like my friend Loo Chee Chen..

Looks like quite expensive.. Limited members..

This post has been edited by Amedion: Aug 11 2014, 02:48 PM

okay ar, they open for membership already, 120 per month

Will change my workout plan after de-loading week. Squatting three times a week is so boring and look stupid.

DE-LOADING WEEK

Day 1
Hip Thrust
15kg x 15reps x 5sets
Lateral Raise
15kg x 12reps x 3sets
Front Raise
15kg x 12reps x 3sets
Dumbbell Curl
15kg x 12reps x 3sets
Triceps Extension
15kg x 12reps x 3sets
Dumbbell Rear Delt Row
15kg x 12reps x 3sets

Day 2
Rest

Day 3
Rest

Day 4
Rest

Day 5
Squat
60kg x 8reps x 3sets
Standing Barbell Calf Raise
60kg x 20reps x 3sets
Barbell Bench Press
60kg x 8reps
Incline Barbell Press
40kg x 8reps x 4sets
Incline Dumbbell Press
17.5kg x 8 | 20kg x 8 | 22.5kg x 8reps x 3sets
Incline Dumbbell Fly
17.5kg x 10reps x 3sets
Straight-Arm Pullover
17.5kg x 10reps x 3sets
Dips
BW x 10reps x 3sets
Dumbbell Curl
15kg x 8reps x 3sets
Hanging Leg Raise
8reps x 3sets
Hanging Leg Wiper
16reps x 2sets

Day 6
Badminton Day

Day 7
Pull Up
BW x 5
Deadlift
60kg x 5 | 100kg x 5 | 140kg x 5reps x 2sets slow negative
Dumbbell Step Up
15kg x 8reps x 3sets each side
Dumbbell Lunge
15kg x 8reps x 3sets each side
Cable Pull Through
5kg x 15 | 10kg x 15reps x 2sets
Dumbbell Upright External Rotation
5kg x 15reps x 3sets
Dumbbell Rear Delt Fly
5kg x 12reps x 3sets
Dragon Flag
5reps x 2sets
Crunch
BW x 8reps x 2sets

Day 8
Rest

Day 9
Dumbbell Lateral Raise
15kg x 15reps x 5sets
Dumbbell Front Raise
15kg x 15reps x 3sets
Dumbbell Upright Row
15kg x 15reps x 3sets

Less exercise with slower negative. Killed my shoulder.

This post has been edited by Amedion: Sep 1 2014, 02:01 PM

STRENGTH TRAINING MONTH


Day 1
Squat
60kg x 5 | 70kg x 5 | 80kg x 5 | 90kg x 5 | 100kg x 2,1,2,1,1,1
Dumbbell Step Up
15kg x 8 | 17.5kg x 8 | 20kg x8
Barbell Calf Raise
60kg x 20reps x 5sets
Leg Extension
Level 8 x 8 | Level 9 x 5 | Level 10 x 5 | Level 11 x 5
Bench Press
60kg x 10,9
Dumbbell Incline Bench Press
20kg x 12 | 22.5kg x 9,9
High Cable Fly
Level 3 x 12reps x 3sets
Low Cable Fly
Level 2 x 12reps x 3sets
Cable Triceps Extension
Level 9 x 8 | Level 10 x 8 | Level 12 x 8 | Level 13 x 5 | Level 15 x 5

Day 2
Rest

Day 3
Deadlift
60kg x 5 | 100kg x 5 | 140kg x 5,5 | 150kg x 2,2,2
Military Press
50kg x 5reps x 4sets
Dumbbell Shoulder Press
20kg x 8 | 22.5kg x 8,8
Single Arm Dumbbell Lateral Raise
15kg x 10reps x 3sets
One Arm Dumbbell Row
20kg x 8 | 22.5kg x 8 | 25kg x 8 | 27.5kg x 8 | 30kg x 8
Cable Pull Downs
Level 5 x 8reps x 3sets
Cable Lateral Raise
Level 1 x 12reps x 3sets
Hanging Wiper
20reps x 2sets
Wide Grip Lat Pull Down
Level 8 x 8 | Level 9 x 5 | Level 10 x 5 | Level 11 x 5 | Level 12 x 5 | Level 13 x 5

Day 4
Badminton Day

Day 5
Front Squat
40kg x 5 | 50kg x 5 | 60kg x 5 | 70kg x 3,3 | 80kg x 2,1,1
Leg Extension
Level 10 x 5 | Level 8 x 8 | Level 6 x 10 | Level 5 x 12,12,12
Pendlay Rows
60kg x 5 | 65kg x 5 | 70kg x 5
Various Triceps Extension
Random weights till failure

Day 6
Lateral Raise
15kg x 10reps x 3sets
Dumbbell Single Arm Press
15kg x 5reps x 6sets slow negative
Front Raise
15kg x 10reps x 3sets

Day 7
Squat
60kg x 5 | 80kg x 5 | 90kg x 5,5 | 100kg x 3,3,3
Barbell Calf Raise
60kg x 10 | 80kg x 10 | 100kg x 10
Bench Press
60kg x 8reps x 3sets
Incline Dumbbell Press
20kg x 8 | 22.5kg x 8 | 25kg x 8
Dumbell Fly
15kg x 8reps x 3sets
Dip
BW x 8reps x 3sets
Cable Pull Down
Level 3 x 8reps x 3sets
Wide Grip Lat Pull Downs
Level 7 x 5 | Level 8 x 5 | Level 9 x 5 | Level 10 x 5 | Level 11 x 5 | Level 12 x 5 | Level 13 x 5
Dumbbell Upright External Rotation
5kg x 10reps x 3sets
Deadlift
60kg x 5 | 100kg x 5 | 140kg x 5
Elevated Deadlift
60kg x 8

Day 8
Front Squat
60kg x 5 | 70kg x 5 | 80kg x 4
Bench Press
60kg x 5 | 65kg x 5 | 70kg x 3 | 75kg x 2,2
Military Overhead Press
40kg x 5 | 50kg x 5,5,5,4
Pendlay Rows
60kg x 5 | 65kg x 5 | 70kg x 5
One Arm Dumbbell Row
25kg x 8 | 27.5kg x 8 | 30kg x 8
One Arm Cable Row
Level 3 x 10 | Level 4 x 10 | Level 5 x 10
Facepull
Level 3 x 10 | Level 4 x 10 | Level 5 x 10
Cable Triceps Pushdown
Level 10 x 5 | Level 11 x 5 | Level 12 x 5 | Level 13 x 5 | Level 14 x 5 | Level 15 x 5,5
One Arm Cable Tricep Extension
Level 3 x 10reps x 3sets
Cable Crunch
Level 10 x 10 | Level 13 x 10 | Level 15 x 10

Day 7
Rest

Day 8
Rest

Day 9
Badminton Day

Day 10
Squat
60kg x 5 | 80kg x 5 | 100kg x 3
Bench Press
60kg x 5 | 65kg x 5 | 70kg x 5 | 75kg x 1,1
Incline Dumbbell Press
20kg x 8 | 22.5kg x 8 | 25kg x 8
High Cable Fly
Level 4 x 8reps x 3sets
Low Cable Fly
Level 2 x 8 | Level 3 x 8 | Level 4 x 8
Dips
BW x 20,10,10
Dumbbell Upright External Rotation
Random weight

Day 11
Badminton Day

Day 12
Rest

Day 13
Rest

Day 14
Rest

This post has been edited by Amedion: Sep 18 2014, 12:34 AM

Pirates Fitness Deadlift 3-reps max challenge. Won under 65kg category. Lifted 3-reps 160kg with 59kg BW.

Great experience. People don't care who you are and where you from. They will cheer like mad for you.



This post has been edited by Amedion: Sep 18 2014, 05:44 PM

Hybrid Strength & Hypertrophy Training

20th September 2014
Bench Press
60kg x 5 | 70kg x 4,3
Squat
60kg x 5 | 80kg x 5 | 100kg x 2
Deadlift
140kg x 5
Dumbbell Shoulder Press
16kg x 10 | 20kg x 10 | 24kg x 8
Lateral Raise
Superset 16kg x 8 | 14kg x 8 | 12kg x 8
Dumbbell Row
28kg x 10reps x 3sets
Cable Upright Row + Facepull
Superset random weight till failure
Cable Crunch
Random weight till failure

22nd September 2014
Squat
60kg x 5 | 80kg x 5 | 100kg x 3,3
Bench Press
60kg x 5 | 65kg x 5 | 70kg x 5
Barbell Calf Raise
80kg x 20 | 100kg x 15,12
Leg Extension
Random weight at slow negative
Dumbbell Step Up Alternate
15kg x 5 | 20kg x 5
Incline Dumbbell Press
20kg x 8 | 22.5kg x 8 | 25kg x 8
High Cable Fly
Random weight x 3sets
Cable Triceps Pushdown
Random weight till failure
Cable Crunch
Random weight x 3 sets

24th September 2014
Front Squat
60kg x 5 | 70kg x 5 | 80kg x 5
Barbell Calf Raise
100kg x 10reps x 3sets
Pendlay Rows
60kg x 5,5 | 65kg x 5 | 70kg x 5
Dumbbell Bent Over Row
27.5kg x 8reps x 3sets
Cable Push Down
Random weight till failure
Lateral Raise
15kg x 8reps x 3sets
Dumbbell Curl
15kg x 8reps x 3sets
Cable Curl
Random weight to failure

25th September 2014
Bench Press
60kg x 5 | 65kg x 5 | 70kg x 5 | 30kg x 30
Incline Dumbbell Press
20kg x 8 | 22.5kg x 8 | 25kg x 8
Cable Crunch
Random weight x 12reps x 5sets
Dumbbell Side Bend
30kg x 8reps x 3sets
Pendlay Rows
60kg x 5reps x 3sets
Deadlift
60kg x 5 | 100kg x 5 | 140kg x 5 | 160kg x 3 | 170kg x 1,1 | 175kg x 1

27th September 2014
Squat
60kg x 5 | 70kg x 5 | 80kg x 5 | 90kg x 5,5
Bench Press
60kg x 5 | 65kg x 5 | 70kg x 5
Incline Dumbbell Press
22.5kg x 8 | 25kg x 8 | 27.5kg x 8
Cable Triceps Pushdown
Level 13 x 8 | Level 15 x 8,8
Random Isolation Exercises
More than 20 sets

29th September 2014
Bench Press
60kg x 5 | 65kg x 5 | 70kg x 5
Incline Dumbbell Press
22.5kg x 8 | 25kg x 8 | 27.5kg x 8
Deadlift
60kg x 5 | 100kg x 5 | 140kg x 5 | 160kg x 3 | 170kg x 2 | 180kg x 1
Pendlay Rows
60kg x 5reps x 3sets
Dumbbell Bent Over Row
30kg x 8reps x 2sets
Triceps Pushdown
Level 10 x 8 | Level 12 x 8 | Level 15 x 7
Random Isolation Exercises
More than 10sets




This post has been edited by Amedion: Sep 29 2014, 08:57 PM

Hybrid Strength & Hypertrophy Training

02-October-2014
Squat
60kg x 5 | 80kg x 5 | 90kg x 5 | 100kg x 4,3
Barbell Calf Raise
100kg x 15,15,12
Front Squat
60kg x 5reps x 3 sets
Bench Press
60kg x 8 | 65kg x 5 | 70kg x 5
Incline Dumbbell Press
25kg x 8 | 27.5kg x 8,8
Cable Triceps Pushdown
Level 12 x 8 | Level 15 x 7,7
Dumbbell Curl
15kg x 8reps x 3sets
Cable Crunch
Level 10 x 12 | Level 12 x 12,12
Random Training
Over 10sets

07-October-2014
Squat
60kg x 5 | 80kg x 5 | 100kg x 5 | 110kg x 2,1,1
Dumbbell Calf Raise
110kg x 20,20,15
Bench Press
60kg x 5 | 65kg x 5 | 70kg x 5 | 75kg x 1,1 | 80kg x 1
Dip
BW x 8reps x 3sets
Incline Dumbbell Press
25kg x 8 | 27.5kg x 8,8
Cable High Fly
Level 3 x 10reps x 3sets
Cable Low Fly
Level 2 x 10reps x 3sets
Cable Crunch
Level 10 x 12reps x 3sets
Hanging Leg Raise
10reps x 2sets
Hanging Leg Wiper
10reps x 2sets
Dumbbell Side Bent
30kg x 8reps x 3sets
Weighted Sit-up
10kg x 12 | 15kg x 12 | 20kg x 12
Weight Plate Twist
10kg x 10reps x 3sets

07-October-2014
Recovering from food poisoning
Bench Press
60kg x 5 | 70kg x 4,3,2,2,2
Military Press
40kg x 5 | 50kg x 4,4,3
Dumbbell Shoulder Press
20kg x 8 | 22.5kg x 8,8
Dumbbell Lateral Raise
15kg x 8reps x 3sets
Dumbbell Bent Over Row
30kg x 8,5,5
Weight Plate Rear Delt Raises
5kg x 10reps x 3sets
Cable Lateral Raise
Level 2 x 10reps x 3sets
Lats Pulldown
Level 8 x 5 | Level 10 x 5 | Level 12 x 5
Cable High Fly
Level 3 x 10reps x 3sets
Dumbbell Curl
15kg x 8 | 17.5kg x 4 | 20kg x 1,1,1

09-October-2014
Squat
60kg x 5 | 80kg x 5 | 100kg x 3,2,3,2 | 110kg x 1
Standing Barbell Calf Raise
110kg x 20 | 100kg x 20,20
Bench Press
60kg x 8 | 70kg x 5 | 75kg x 2,1,2,1
Incline Dumbbell Press
25kg x 8 | 27.5kg x 8,8
Cable Triceps Extension
Level 10 x 8 | Level 12 x 8 | Level 15 x 8
Hanging Leg Raise
8reps x 3sets
Cable Crunch
Level 10 x 12 | Level 12 x 12,10
Dumbbell Side Bent
30kg x 8reps x 3sets
Weight Plate Twist
15kg x 8reps x 3sets

This post has been edited by Amedion: Oct 12 2014, 10:54 AM

what's your current weight bro?

59kg

175kg DL. Is this real life? loll

It's 180kg the latest record.

3x bodyweight is quite common bro. In the west, female can lift 3.5x and male can lift 4x.