Somebody was doing upright rows with his buddy on the bench am I right...

Damn man that 150kgx15 is insane. Was that a touch and go or a deadstop set? Your conditioning must be really good. I really really admire your deadlift.

Yeah. Already full spot somemore want quarter bench then increase weight. What the hell...

Depends. Usually touch & go till my grip fail, then fix the grip and go again.

Thanks man.

15-12-2016

Feeling abit better today so decided to do more assistant works but too bad have limited time and can't do more.

Bench Press : 65kg x 5reps x 5sets
Incline DB Press : 50lbs x 8reps x 3sets
Weighted Dip : 20kg x 8reps x 2sets
Cable Standing Triceps Extension : 25kg x 12reps x 4sets
Cable Triceps Pushdown : 35kg x 12reps x 4sets
Cable Fly : 25kg x 12reps x 3sets
Plate Overhead Triceps Extension : 10kg x 12, 15kg x 12
Chest Press Machine : 80kg x 8, 90kg x 8, 100kg x 8

17-12-2016 (Sat)

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 5,3
Rack Pull : 60kg x 5, 100kg x 5, 140kg x 5, 170kg x 5, 190kg x 1,1,1
Standing BB Calf Raises : 60kg x 8, 100kg x 8, 140kg x 15
Calf Press on Leg Press Machine : 60kg x 4sets x 15reps
BB Row : 40kg x 4sets x 12reps
Lats Pulldown Machine : 60lbs x 4sets x 12reps
Cable Row Machine : 70lbs x 4sets x 12reps
Cable Straight Arm Pull Down : 30kg x 3sets x 12reps
Ez Curl : 20kg x 3sets x 15reps

This post has been edited by Amedion: Dec 19 2016, 09:29 AM

Long time didn't update. Here are my latest best lifts up to date.

Deadlift 150kg x 15
Deadlift 170kg x 6

Squat 100kg x 10
Squat 130kg x 5

Bench 60kg x 10
Bench 75kg x 3

Hmm. Looks like no improvement at all after looking back at my log.
Although no increment and some drops in number but lift form seems better.

Bodyweight probably at 58kg ~ 59kg

Gotta be more consistent if want to bring up the number. Sadly, only able to go once or twice a week due to work.

This post has been edited by Amedion: Feb 28 2018, 11:18 PM

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This post has been edited by DeAct: Apr 10 2024, 12:39 AM

HOI!!! Gila ka DL 150kg for 15? Thats warm up ah? Hahahahaha. And looks like your squat improved ma.

This post has been edited by lingleeyen: Mar 1 2018, 03:25 PM

I dont know what is my bf% but I can see the abs without really flexing it la. So me at 67-68 now looks better than 67-68 before this in 2016 September.

LOL i junkies and don't count calories. I think near 20%.. cannot see abs at all..

If warm up then i super pro already.. Yes squat improved abit.. When want go port klang again?

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This post has been edited by DeAct: Apr 10 2024, 12:38 AM

Nah, typical gym don't deadlift or squat. They only bench and curl. So, i'm like a retard to them cause everyday is leg day.

I'm from Klang. Not sure about Lim though.

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This post has been edited by DeAct: Apr 10 2024, 12:37 AM

They'll never understand

10th March 2018

2-weeks no gym. No motivation at all. Still, need to go maintain.

Squat : 60kg x 5, 80kg x 5, 100kg x 5, 100kg x 5, 100kg x 5
Deadlift : 70kg x 5, 110kg x 5, 150kg x 12, 150kg x 10
Standing Calf Raises : 60kg x 8, 100kg x 8, 140kg x 8
Bench Press : 60kg x 5reps x 4sets
Military Press : 20kg x 10reps x 3sets

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This post has been edited by DeAct: Apr 10 2024, 12:37 AM

None. If can only hit the gym once a week then it'll do all compounds. Otherwise, it'll be squat & bench followed by assistant works most of the time.

Which gym center offer tummy fat burning programme?

All gym center can achieve that if you burn more than you consume.

Which gym do u recommend?
What result do u achieve?

Please read the stickies > https://forum.lowyat.net/topic/1398766