Early Morning Workout
Friday, 30 March 2018 at 7:55 AM

Bench Press
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8
Set 5: 60 kg × 6

Close Grip Bench Press
Set 1: 40 kg × 8
Set 2: 40 kg × 8
Set 3: 40 kg × 10
Set 4: 40 kg × 10

Dumbbell Fly
Set 1: 8 kg × 12
Set 2: 8 kg × 12
Set 3: 8 kg × 12

Military Press
Set 1: 15 kg × 5
Set 2: 25 kg × 5

Notes: Long time do barbell military press. It’s too heavy.

Tricep Pushdown
Set 1: 67.5 kg × 8
Set 2: 76.5 kg × 8
Set 3: 85.5 kg × 8

Inclined Cable Flyes
Set 1: 10 kg × 12
Set 2: 10 kg × 10
Set 3: 10 kg × 10

Cable Rope Triceps Pushdown
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 11

Midday Workout
Saturday, 31 March 2018 at 1:17 PM

Squat
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 110 kg × 3
Set 4: 120 kg × 2
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Set 7: 70 kg × 8
Set 8: 70 kg × 8

Notes: Feel like shit. Do light weights after deadlifts to compensate to total volume.

Deadlift
Set 1: 70 kg × 5
Set 2: 110 kg × 5

Notes: Warm up

Deficit Deadlift
Set 1: 110 kg × 5
Set 2: 110 kg × 5
Set 3: 110 kg × 5
Set 4: 110 kg × 5
Set 5: 110 kg × 5

Barbell Row
Set 1: 70 kg × 5
Set 2: 70 kg × 5
Set 3: 70 kg × 5

Reverse Leg Curl
Set 1: 27 kg × 15
Set 2: 27 kg × 15
Set 3: 27 kg × 15

Morning Workout
Wednesday, 4 April 2018 at 8:15 AM

Bought BPI preworkout 1MR.



Very good pump and energy boost.

Bench Press
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 5
Set 5: 60 kg × 5
Set 6: 60 kg × 4

Incline Dumbbell Press
Set 1: 14 kg × 10
Set 2: 14 kg × 10
Set 3: 14 kg × 10

Neutral Grip Dumbbell Press
Set 1: 7.5 kg × 12
Set 2: 12.5 kg × 12
Set 3: 12.5 kg × 12

Barbell Rear Delt Row
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8
Set 4: 30 kg × 8
Set 5: 30 kg × 8

Shrug
Set 1: 40 kg × 5
Set 2: 80 kg × 5
Set 3: 80 kg × 5
Set 4: 80 kg × 5

This post has been edited by Amedion: Apr 7 2018, 04:55 PM

Morning Workout
Thursday, 5 April 2018 at 8:08 AM

Squat
Set 1: 70 kg × 12
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10
Set 5: 70 kg × 10

Stiff Legged Deadlift
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 5

Leg Extension
Set 1: 23 kg × 12
Set 2: 23 kg × 12
Set 3: 23 kg × 12

Workout Notes: Feel like dying. Not enough sleep, bad diet and creatine cut off.

Afternoon Workout
Saturday, 7 April 2018 at 2:00 PM

Purchased Dymatize Creatine 1kg from BMF at RM 109.



Sumo Deadlift
Set 1: 70 kg × 5
Set 2: 110 kg × 5
Set 3: 150 kg × 5
Set 4: 170 kg × 1
Set 5: 180 kg × 1
Set 6: 180 kg × 1
Set 7: 180 kg × 1
Set 8: 180 kg × 1
Set 9: 180 kg × 1
Set 10: 180 kg × 1
Set 11: 185 kg × 1
Set 12: 190 kg × 1
Set 13: 150 kg × 5
Set 14: 150 kg × 10

Bench Press
Set 1: 60 kg × 8
Set 2: 65 kg × 5
Set 3: 65 kg × 4
Set 4: 65 kg × 3

Barbell Rear Delt Row
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12

Rear Delt
Set 1: 4 kg × 12
Set 2: 4 kg × 12
Set 3: 4 kg × 12

Shrug
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Set 3: 40 kg × 12

Reverse Leg Curl
Set 1: 27 kg × 15
Set 2: 27 kg × 15
Set 3: 27 kg × 15

This post has been edited by Amedion: Apr 7 2018, 04:56 PM

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Morning Workout
Tuesday, 10 April 2018 at 8:20 AM

Squat
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 110 kg × 5
Set 4: 110 kg × 5
Set 5: 110 kg × 5
Set 6: 70 kg × 10
Set 7: 70 kg × 10

Stiff Legged Deadlift
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8

Standing Calf Raise
Set 1: 70 kg × 8
Set 2: 110 kg × 8
Set 3: 130 kg × 8
Set 4: 70 kg × 22

Morning Workout
Thursday, 12 April 2018 at 8:12 AM

Bench Press
Set 1: 65 kg × 5
Set 2: 65 kg × 5
Set 3: 65 kg × 5
Set 4: 65 kg × 4
Set 5: 65 kg × 4
Set 6: 65 kg × 4
Set 7: 40 kg × 12
Set 8: 40 kg × 12

Sumo Deadlift
Set 1: 70 kg × 5
Set 2: 110 kg × 5
Set 3: 150 kg × 5
Set 4: 160 kg × 5
Set 5: 170 kg × 3
Set 6: 180 kg × 3
Set 7: 150 kg × 15

Bent Over Row (Dumbbell)
Set 1: 22 kg × 8
Set 2: 22 kg × 8
Set 3: 22 kg × 8

Workout Notes: Felt good today. Everything went smooth as if all muscle group tighten by itself.

Morning Workout
Monday, 16 April 2018 at 8:12 AM

Squat
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 110 kg × 3
Set 4: 120 kg × 3
Set 5: 125 kg × 1
Set 6: 125 kg × 1
Set 7: 125 kg × 1

Paused Squat
Set 1: 70 kg × 5
Set 2: 70 kg × 5
Set 3: 70 kg × 5

Standing Calf Raise
Set 1: 70 kg × 8
Set 2: 110 kg × 8
Set 3: 130 kg × 8
Set 4: 150 kg × 8

Outer Thigh Press
Set 1: 23 kg × 12
Set 2: 23 kg × 12
Set 3: 23 kg × 12

Reverse Leg Curl
Set 1: 27 kg × 12
Set 2: 27 kg × 12
Set 3: 27 kg × 12

Around the World
Set 1: 0 kg × 12
Set 2: 0 kg × 12
Set 3: 0 kg × 12

Morning Workout
Thursday, 19 April 2018 at 8:21 AM

Bench Press
Set 1: 40 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 5
Set 5: 60 kg × 7
Set 6: 60 kg × 6
Set 7: 60 kg × 6

Close Grip Bench Press
Set 1: 40 kg × 10
Set 2: 40 kg × 8
Set 3: 40 kg × 10
Set 4: 40 kg × 9

Barbell Rear Delt Row
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12

Military Press
Set 1: 25 kg × 8
Set 2: 25 kg × 8
Set 3: 25 kg × 8

Lat Pulldown
Set 1: 23 kg × 20
Set 2: 23 kg × 20
Set 3: 23 kg × 10
Set 4: 23 kg × 10

Tricep Pushdown
Set 1: 63 kg × 8
Set 2: 72 kg × 8
Set 3: 85.5 kg × 8

Afternoon Workout
Saturday, 21 April 2018 at 3:02 PM

Squat
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 110 kg × 3
Set 4: 110 kg × 5
Set 5: 110 kg × 5

Paused Squat
Set 1: 70 kg × 5
Set 2: 70 kg × 5
Set 3: 70 kg × 5

Standing Calf Raise
Set 1: 70 kg × 8
Set 2: 110 kg × 8
Set 3: 130 kg × 8
Set 4: 150 kg × 8

Deficit Deadlift
Set 1: 70 kg × 5
Set 2: 110 kg × 5
Set 3: 130 kg × 5
Set 4: 130 kg × 8
Set 5: 130 kg × 1

Stiff Legged Deadlift
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8

Leg Press
Set 1: 60 kg × 5
Set 2: 60 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8

Standing Calf Raise
Set 1: 70 kg × 25

Morning Workout
Tuesday, 24 April 2018 at 8:55 AM

Arnold Dumbbell Press
Set 1: 20 kg × 8
Set 2: 24 kg × 8
Set 3: 26 kg × 8
Set 4: 28 kg × 8

Close Grip Bench Press
Set 1: 40 kg × 8
Set 2: 40 kg × 8
Set 3: 40 kg × 10
Set 4: 40 kg × 10

Barbell Rear Delt Row
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Set 3: 30 kg × 12

Military Press
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10

Tricep Pushdown
Set 1: 67.5 kg × 8
Set 2: 76.5 kg × 8
Set 3: 85.5 kg × 8
Set 4: 85.5 kg × 8

Lat Pulldown
Set 1: 20 kg × 30
Set 2: 20 kg × 15
Set 3: 25 kg × 20

Workout Notes: Bench occupied so I did dumbbell press. It's so freaking tiring trying to balance it. Now i know what to fix.

Morning Workout
Wednesday, 25 April 2018 at 8:44 AM

Sumo Deadlift
Set 1: 70 kg × 5
Set 2: 110 kg × 5
Set 3: 150 kg × 5
Set 4: 160 kg × 3
Set 5: 170 kg × 3
Set 6: 180 kg × 3
Set 7: 180 kg × 3
Set 8: 180 kg × 3
Set 9: 180 kg × 3
Set 10: 180 kg × 8

Front Squat
Set 1: 60 kg × 5
Set 2: 60 kg × 5

Morning Workout
Monday, 30 April 2018 at 8:14 AM

Arnold Dumbbell Press
Set 1: 24 kg × 8
Set 2: 26 kg × 8
Set 3: 28 kg × 8
Set 4: 28 kg × 6

Military Press
Set 1: 25 kg × 8
Set 2: 30 kg × 6
Set 3: 30 kg × 6
Set 4: 30 kg × 6

Shoulder Press (Dumbbell)
Set 1: 12 kg × 12
Set 2: 14 kg × 10
Set 3: 16 kg × 8

Lateral Raise
Set 1: 12 kg × 8
Set 2: 12 kg × 8

Front Raise
Set 1: 10 kg × 8
Set 2: 10 kg × 8
Set 3: 10 kg × 8

Lat Pulldown
Set 1: 30 kg × 10
Set 2: 40 kg × 10
Set 3: 45 kg × 8
Set 4: 50 kg × 8

Cable Rope Triceps Extension
Set 1: 10 kg × 8
Set 2: 20 kg × 8
Set 3: 20 kg × 8

Cable Internal Shoulder Rotation
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 kg × 12

Morning Workout
Friday, 4 May 2018 at 8:10 AM

Bench Press
Set 1: 40 kg × 8
Set 2: 60 kg × 5
Set 3: 65 kg × 5
Set 4: 70 kg × 5
Set 5: 75 kg × 5
Set 6: 75 kg × 4
Set 7: 75 kg × 4
Set 8: 75 kg × 4
Set 9: 75 kg × 4

Incline Dumbbell Press
Set 1: 16 kg × 10
Set 2: 18 kg × 10
Set 3: 20 kg × 10

Dumbbell Pullover
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12

Tricep Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 15 reps

Lat Pulldown
Set 1: 20 kg × 8
Set 2: 30 kg × 8
Set 3: 40 kg × 8
Set 4: 45 kg × 8
Set 5: 50 kg × 5
Set 6: 55 kg × 3

Rear Delt Machine
Set 1: 10 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 20 kg × 10

Afternoon Workout
Saturday, 5 May 2018 at 2:13 PM

Leg Press
Set 1: 40 kg × 5
Set 2: 90 kg × 5
Set 3: 90 kg × 5
Set 4: 90 kg × 5
Set 5: 90 kg × 5

Bench Press
Set 1: 60 kg × 5
Set 2: 65 kg × 5
Set 3: 70 kg × 5
Set 4: 75 kg × 5
Set 5: 75 kg × 4
Set 6: 75 kg × 4
Set 7: 60 kg × 10
Set 8: 60 kg × 6

Tricep Pushdown
Set 1: 76.5 kg × 8
Set 2: 85.5 kg × 8
Set 3: 85.5 kg × 10
Set 4: 85.5 kg × 10

Leg Extension
Set 1: 23 kg × 12
Set 2: 25 kg × 12
Set 3: 28 kg × 12
Set 4: 32 kg × 12
Set 5: 36 kg × 12

Standing Calf Raise
Set 1: 70 kg × 8
Set 2: 110 kg × 8
Set 3: 130 kg × 8
Set 4: 70 kg × 20

Morning Workout
Tuesday, 8 May 2018 at 8:15 AM

Squat
Set 1: 70 kg × 5
Set 2: 70 kg × 5
Set 3: 70 kg × 5
Set 4: 90 kg × 3
Set 5: 110 kg × 2
Set 6: 110 kg × 3
Set 7: 110 kg × 3
Set 8: 110 kg × 3

Standing Calf Raise
Set 1: 110 kg × 8
Set 2: 130 kg × 8
Set 3: 150 kg × 8
Set 4: 70 kg × 20

Arnold Dumbbell Press
Set 1: 24 kg × 8
Set 2: 24 kg × 8
Set 3: 24 kg × 8

Cable Crunch
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Set 5: 50 kg × 12

Flat Straight Leg Raise
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps

Afternoon Workout
Thursday, 10 May 2018 at 2:16 PM

Bench Press
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 75 kg × 5
Set 4: 75 kg × 5
Set 5: 75 kg × 5
Set 6: 75 kg × 5
Set 7: 75 kg × 5
Set 8: 75 kg × 5
Set 9: 75 kg × 4

Military Press
Set 1: 30 kg × 5
Set 2: 35 kg × 5
Set 3: 40 kg × 5
Set 4: 40 kg × 5
Set 5: 40 kg × 4

Tricep Dip
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Tricep Pushdown
Set 1: 76.5 kg × 8
Set 2: 85.5 kg × 8
Set 3: 85.5 kg × 8
Set 4: 85.5 kg × 8
Set 5: 85.5 kg × 8

Lat Pulldown
Set 1: 30 kg × 12
Set 2: 35 kg × 10
Set 3: 40 kg × 8
Set 4: 40 kg × 8
Set 5: 40 kg × 8

Rear Delt Machine
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 11

Upright Plate Row
Set 1: 15 kg × 10
Set 2: 20 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 10

Bicep Curl (Dumbbell)
Set 1: 15 kg × 6
Set 2: 15 kg × 6
Set 3: 15 kg × 6

Afternoon Workout
Saturday, 12 May 2018 at 2:25 PM

Squat
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 110 kg × 3
Set 4: 110 kg × 3
Set 5: 110 kg × 3
Set 6: 110 kg × 5
Set 7: 110 kg × 3

Standing Calf Raise
Set 1: 110 kg × 8
Set 2: 130 kg × 8
Set 3: 150 kg × 8
Set 4: 150 kg × 8

Deficit Deadlift
Set 1: 70 kg × 8
Set 2: 70 kg × 8
Set 3: 110 kg × 5
Set 4: 110 kg × 5
Set 5: 110 kg × 5

Bench Press
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 70 kg × 8
Set 4: 70 kg × 6

Leg Press
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 12

Reverse Leg Curl
Set 1: 27 kg × 12
Set 2: 27 kg × 12
Set 3: 27 kg × 12

Morning Workout
Tuesday, 15 May 2018 at 8:17 AM

Bench Press
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 75 kg × 5
Set 4: 80 kg × 3
Set 5: 80 kg × 3
Set 6: 80 kg × 3
Set 7: 80 kg × 3
Set 8: 80 kg × 5
Set 9: 60 kg × 8
Set 10: 60 kg × 8

Incline Dumbbell Press
Set 1: 22 kg × 8
Set 2: 22 kg × 8
Set 3: 22 kg × 8

Dumbbell Single Arm Row
Set 1: 24 kg × 8
Set 2: 26 kg × 8
Set 3: 28 kg × 8

Tricep Pushdown
Set 1: 76.5 kg × 8
Set 2: 85.5 kg × 8
Set 3: 85.5 kg × 8
Set 4: 85.5 kg × 8
Set 5: 85.5 kg × 8

Face Pull
Set 1: 30 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12