14th May 2016

Can't really maintain tightness when deadlifting. Probably the lack of muscles and lots of fat.
Shakes badly when doing sumo. Luckily still able to maintain the momentum.

Sumo Deadlift : 60kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 150kg x 8
Deficit Deadlift : 100kg x 5reps x 3sets
Stiff Legged Deadlift : 60kg x 5reps x 3sets
Romanian Deadlift : 60kg x 5reps x 3sets
Leg curls : 20kg x 12reps x 4sets
Weighted Sit Up : 20kg plate x 10reps x 3sets

17th May 2016

Quite surprise able to bench this much. Usually my bench is very weak.
Military press really is getting worse. Gotta put up more work here.

Bench Press : 40kg x 5, 60kg x 5, 70kg x 3reps x 5sets
Weighted Dip : 10kg x 8, 15kg x 8, 20kg x 7
Military Press : 20kg x 5, 30kg x 5, 40kg x 3, 30kg x 5reps x 3sets
Barbell One Arm Row : 25kg x 8, 27.5kg x 8reps x 2sets
Triceps pushdown : 12reps x 3sets
One Arm Triceps pulldown : 12reps x 3sets
Face pull : 12reps x 4sets
Pendlay Rows : 60kg x 5reps x 3sets
Weighted Sit Up : 20kg plate x 8reps x 3sets

SHOO SHOO GAINZ GOBLIN

20th May 2016

Bought chicken keel from Econmart at RM 9.00/kg

Low Bar Squat : 50kg x 5, 80kg x 5, 100kg x 3reps x 5sets
Standing Barbell Calf Raises : 120kg x 8reps x 5sets
Sumo Deadlift : 60kg x 5, 100kg x 5, 140kg x 3 (Leg & Grip giving up at this point).
Paused Front Squat : 50kg x 5reps x 3sets
Leg Raises : 8reps x 3sets

21st May 2016

Yesterday's squatting session leaves me soreness and couldn't use much leg drive on my bench.

Bench Press : 40kg x 5, 60kg x 5, 70kg x 3reps x 5sets
Weighted Dips : 20kg x 8reps x 3sets
One Arm Dumbbell Row : 27.5kg x 8reps x 3sets
Cable Lateral Raises : 10kg x 10reps x 3sets
Cable Triceps Pull Down : 30kg x 8reps x 3sets

22nd May 2016

Oh man. I'm sux at high reps. Looks like i'll be putting more volume work for my upcoming gym sessions.

Military Press : 20kg x 15, 30kg x 12,8,7,5,4
Upright Row : 30kg x 12reps x 3sets
DB Lateral Raises : 15lbs x 12reps x 5sets
Rear Delt Raises : 10lbs x 12reps x 5sets
Alternate Front Raises : 15lbs x 12reps x 3sets
Rotator Cuff exercise : 10kg x 15reps x 3sets
Shoulder Press Machine : 15kg x 12reps x 5sets (slow)

26th May 2016

I wanted to squat today but the smith machine which have hook for barbell is fully occupied.
No choice but to go for deadlift. Sad.

Sumo deadlift : 60kg x 5, 100kg x 5, 140kg x 8reps x 3sets
Front Squat : 50kg x 5reps x 3sets
Standing Barbell Calf Raises : 90kg x 8, 120kg x 8reps x 3sets

28th May 2016

Low Bar Squat : 50kg x 5, 80kg x 8reps x 3sets
Standing Barbell Calf Raises : 120kg x 8reps x 5sets
Front Squat : 50kg x 8reps x 3sets
Stiff Legged Deadlift : 60kg x 12reps x 3sets

29th May 2016

Pre-workout : 1 large Banana + 2 tablespoon coffee + 1 tablespoon peanut butter
Intra-workout : 2 tablespoon Glucolin
Post-workout : Whey Protein + 1 large banana

Bench Press : 50kg x 5, 70kg x 5,4,5,4,3
Weighted Dip : 20kg x 8reps x 3sets
Military Press : 30kg x 5reps x 5sets
One Arm Dumbbell Row : 27.5kg x 8reps x 3sets
Rotator Cuff Exercise : 10kg x 12reps x 3sets
Close Grip Bench Press : 40kg x 10reps x 3sets

31st May 2016

Just bought ON 100& Gold Standard Whey Protein from bmf.com.my. Taste is not that great though. It's like a milo with too much water.

Squat : 50kg x 5, 80kg x 8reps x 3sets
Standing Barbell Calf Raises : 80kg x 8, 120kg x 8, 140kg x 8reps x 5sets
Front Squat : 50kg x 5reps x 5sets
Stiff Legged Deadlift : 60kg x 12reps x 3sets
Weighted Sit Up : 20kg plate x 8reps x 3sets

This post has been edited by Amedion: Jun 1 2016, 12:28 PM

2nd June 2016

Got myself whey protein and milk powder from purefit. Taste very good. Definitely will get from them cause its cheap.
Today workout is kinda disappointing cause i found out the china barbell used in the gym is around 15kg only. Meaning my bench press is just 5kg less. LOL.

Bench Press : 45kg x 5, 65kg x 5reps x 5sets
Weighted Dips : 20kg x 8,8,5
Close Grip Bench Press : 35kg x 10reps x 5sets
Cable Fly : 20kg x 12reps x 4sets
Cable Face Pull : 20kg x 15reps x 5sets
Cable Tricep Single Arm Pulldown : 10kg x 12reps x 3sets
DB Rear Delt Raises : 10lbs x 15reps x 3sets
Machine Press : 50kg x 15reps x 3sets

3rd June 2016

Grip is very weak now due to lack of training. Tried a few sets using hook grip and feel like the thumb almost came off. LOL.

Sumo Deadlift : 60kg x 5, 100kg 5, 120kg x 5, 145kg x 5,5,5,3
Romanian Deadlift : 100kg x 5reps x 3sets
Front Squat : 50kg x 5reps x 3sets
Standing Barbell Calf Raises : 80kg x 5, 120kg x 5, 140kg x 8reps x 3sets
Bicep Curl : 30lbs x 8, 25lbs x 8 , 20lbs x 8, 10lbs x 8 (dropset)

4th June 2016

One beginner approached me for some advise. I ask him to start with compounds. Then another noob drag him to do bicep curl superset. LOL.

Military Press : 20kg x 5, 30kg x 5, 35kg x 5, 40kg x 5reps x 3sets
Seated DB Press : 20lbs x 8, 30lbs x 8, 40lbs x 8, 45lbs x 8,7
DB Lateral Raises : 10lbs x 12reps x 5sets
Front Raises : 15kg plate x 12reps x 5sets
Machine Lats Pull down : 30kg x 15reps x 5sets
Pendlay Rows : 60kg x 5reps x 3sets
Cable Pull down : 30kg x 12reps x 3sets
Cable Face Pull : 30kg x 12reps x 3sets

5th June 2016

Volume is not much for the day cause i have badminton next day so not going to kill my legs.

Bench Press : 45kg x 10reps x 3sets [paused]
Low Bar Squat : 70kg x 8reps x 5sets
Standing Barbell Calf Raises : 100kg x 5, 120kg x 5, 140kg x 8reps x 3sets
Leg Extension Machine : 30lbs x 15reps x 5sets

8th June 2016

Bench Press : 50kg x 8, 70kg x 5reps x 4sets
Weighted Dip : 20kg x 8,8,5
Incline DB Press : 30lbs x 8, 35lbs x 8, 45lbs x 8, 50lbs x 8
Close Grip Bench Press : 40kg x 10reps x 5sets
DB One Arm Row : 60lbs x 8reps x 3sets
Cable Face Pull : 30kg x 12reps x 5sets

9th June 2016

Squat : 50kg x 5, 80kg x 5, 100kg x 3reps x 5sets
Stiff Legged Deadlift : 60kg x 12reps x 5sets
Leg Press Machine : 40kg x 12reps x 5sets
Leg Extension Machine : 40lbs x 10reps x 5sets
Calf Raises Machine : 40kg x 10, 50kg x 10, 60kg x 10, 70kg x 10

10th June 2016

Sumo Deadlift : 60kg x 5, 100kg x 5, 130kg x 5, 150kg x 5reps x 3sets
Front Squat : 50kg x 5reps x 5sets
Standing Barbell Calf Raises : 80kg x 10, 100kg x 10, 120kg x 10, 140kg x 10reps x 3sets
DB Hip Thrust : 50lbs x 12reps x 3sets
DB Shrugs : 40lbs x 12reps x 5sets
DB Curl : 40lbs x 5, 30lbs x 5

11th June 2016

Bench Press : 60kg x 8reps x 5sets
Military Press : 40kg x 5reps x 5sets
Hanging Wiper : 12reps x 2sets
DB Press : 30lbs x 12, 40lbs x 12,8
DB Lateral Raises : 15lbs x 12, 20lbs x 12,12

This post has been edited by Amedion: Jun 12 2016, 07:11 PM

23rd June 2016

Yeah. Acid reflux and vacation so no gym for almost 2 weeks. Basically TDEE is below maintenance with junk foods.
I can see that my deadlift is pretty much grip problem. Gotta throw in more forearm training.

Squat : 50kg x 5, 80kg x 5, 100kg x 5,5,3
Sumo Deadlift : 60kg x 5, 100kg x 5, 130kg x 8, 150kg x 10
Standing Barbell Calf Raises : 80kg x 8, 120kg x 8, 140kg x 8,8,8,8
DB Curl : 40lbs x 5, 30lbs x 8,8

24th June 2016

It's been a while since i fail my bench and help myself out of the weights.

Bench Press : 50kg x 5, 60kg x 5, 70kg x 5, 75kg x 2, 80kg x 1, 1
Weighted Dip : 20kg x 8reps x 3sets
DB Seated Press : 40lbs x 8, 45lbs x 6, 35lbs x 8, 30lbs x 8
DB One Arm Row : 60lbs x 8reps x 3sets
DB Side Lateral Raises : 20lbs x 8reps x 5sets

29th June 2016

Squat : 60kg x 5, 80kg x 5, 100kg x 5,5,5
Standing Barbell Calf Raises : 100kg x 8, 120kg x 8, 140kg x 8,8,8
Front Squat : 60kg x 5reps x 3sets
Leg Extension Machine : 50lbs x 10reps x 3sets

This post has been edited by Amedion: Jun 30 2016, 11:26 AM

1st July 2016

Deadlift : 60kg x 5, 120kg x 5, 140kg x 5, 150kg x 3, 160kg x 1, 170kg x 1,1
Barbell Row : 60kg x 5reps x 3sets
DB Shrugs : 60lbs x 10reps x 3sets
Cable FacePull : 60lbs x 12reps x 3sets
DB Curl : 30lbs x 12reps x 3sets
Cable Curl : 40lbs x 12reps x 3sets

2nd July 2016

Military Press : 40kg x 8,5,5,5,5
Seated DB Press : 30lbs x 8, 35lbs x 8, 40lbs x 8
DB One Arm Lateral Raises : 30lbs x 10reps x 3sets
DB Side Raises : 10lbs x 10reps x 3sets
DB Front Raises : 20lbs x 15reps x 3sets
External Rotation : 20lbs x 12reps x 3sets
Internal Rotation : 10lbs x 12reps x 3sets
Upright Row : 20kg x 12reps x 3sets

3rd July 2016

High Bar Squat : 40kg x 8, 60kg x 8, 70kg x 8,8,8
Standing Barbell Calf Raises : 100kg x 8, 130kg x 15,15,15
Leg Extensions Machine : 50lbs x 12reps x 5sets
Hanging Leg Raises : 12reps x 3sets

4th July 2016

Bench Press : 50kg x 8, 70kg x 5reps x 5sets
Wide Grip Bench Press : 50kg x 10reps x 3sets
Close Grip Bench Press : 50kg x 8reps x 3sets
DB Press : 30lbs x 8, 35lbs x 8, 40lbs x 7
DB One Arm Lateral Raises : 25lbs x 12reps x 3sets
Pendlay Rows : 60kg x 8reps x 3sets
Upright Row : 20kg plate x 12reps x 3sets
Cable Face Pull : 50lbs x 12, 60lbs x 12, 70lbs x 12
One Arm Side Raises : 10lbs x 12reps x 3sets
Front Raises : 10kg plate x 8reps x 3sets

This post has been edited by Amedion: Jul 4 2016, 10:08 PM

Didn't bother updating due to inconsistent workout. Weight till hovering between 59kg - 62kg.

I'll just update yesterday's tryout.

1st SEPTEMBER 2016

Low Bar Squat
60kg x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 1
130kg x 1

Sumo Deadlift
60kg x 5
100kg x 5
140kg x 5
160kg x 5
170kg x 3
180kg x 3

Status : Cutting (2 meals + snacks per day)
Weight : 60-61kg
Max Try : Squat 130kg / Bench 65kg x 12reps / 180kg x 6reps
Supplement : Dymatize Creatine, Whey Protein & Xtend BCAA

23-11-2016 @ Wed

Low Bar Squat : 60kg x 5 | 80kg x 5 | 100kg x 5,5,5
Standing BB Calf Raises : 100kg x 8 | 120kg x 8 | 150kg x 8,8,8
Leg Press : 40kg x 12reps x 3sets
Assistant Work : Crunch & Face Pull

24-11-2016 @ Thu

Bench Press : 45kg x 5 | 65kg x 12, 10, 8
DB Incline Press : 35lbs x 8 | 40lbs x 8 | 45lbs x 8 | 50lbs x 8
Weighted Dips : 20kg x 8reps x 3sets
Assistant Work : Cable Pulldown, Plate Upright Row & Lateral Raises

25-11-2016 @ Fri

Sumo Deadlift : 60kg x 5 | 80kg x 5 | 100kg x 5 | 120kg x 5 | 150kg x 15 | 160kg x 5 | 170kg x 5 | 180kg x 3
One Arm DB Row : 50lbs x 8 | 55lbs x 8 | 60lbs x 8
Lats Pulldown Machine : 50lbs x 12 | 55lbs x 12| 60lbs x 12 | 55lbs x 12
Assistant Work : Forearm, Curl & Face Pull

Experiencing CNS fatigue for the first time. Whole body feels very heavy and tired. Slept for more than 12hrs to recover from it.

WOW! That bench is damnn strong. How long you been training on and off actually?

Wei. Trolling ka? My bench is the weakest ..

Averagely 2 times per week.. sometimes rest a week or two..

Bro your sumo is awesome. Any tips in setup and hip mobilization? Usually after sumo my hips get very sore and strained that it impedes training the next day.

Weight 60kg.
Max bench approx 90kg

That makes your bench max 1.5x your bodyweight. 1.5x body-weight max bench as a natural is quite impressive.

Thanks. Body type if different so you gotta keep trying see which one is more comfortable for you.

Everyone have their own deadlift style. Mine as is just usual sumo with foot pointed out 45 degrees. Slightly rounded back when lifting.

Here's a few stretches i do before performing deadlift :-



Oh didn't know about that. Thanks for the info.

For the record, I've lifted with sumo 170kg in the gym with straps and 155kg in competition after 3 months of training sumo exclusively. For conventional highest I've ever gotten in the gym was 160kg and I've been training it for the past 1.5 years. I think I'm stronger in sumo but training sumo really wrecks my hips so I try to stay away from it during off season, but I don't know. For now I just train conventional until it's time to prep for competition. How wide do you usually have your stance?

You gotta work your way to wider stance. Wider stance = less range of motion. Easier to hit greater weights.

My stance about this :-

Alright, cool. Thanks.

30-11-2016 (Wed)

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 3,3
Standing BB Calf Raises : 100kg x 8, 120kg x 8, 140kg x 8, 150kg x 8, 160kg x 8, 170kg x 8,8
Bench Press : 60kg x 5, 65kg x 8,8,5
Triceps Cable Pushdown : 50lbs x 8,8,8,8
Assistant Works : Rotator Cuff, Lateral Raises & Single Arm Triceps Pull Down

10-12-2016 (SAT)

Low Bar Squat : 100kg x 6sets x 3reps
Bench Press : 65kg x 6sets x 5reps
Sumo Deadlift : 60kg x 5, 100kg x 5, 130kg x 5, 150kg x 3, 160kg x 3,3

14-12-2016

Lack of sleep. Hard to catch my breath. Volume is low for squat.
Can't bench cause got full set spotter at work with a quarter bencher.

Low Bar Squat : 50kg x 5, 80kg x 5, 100kg x 5, 110kg x 5,5
Standing BB Calf Raises : 110kg x 8, 130kg x 8, 150kg x 8, 160kg x 8,8,8
Sumo Deadlift : 60kg x 5, 100kg x 5, 130kg x 5, 150kg x 15
Assistant Works : Cable Curls, Forearm, Core