Morning Workout
Thursday, 17 May 2018 at 8:24 AM

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

Bench Press
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 80 kg × 4
Set 4: 80 kg × 4
Set 5: 80 kg × 4
Set 6: 80 kg × 5
Set 7: 60 kg × 15
Set 8: 60 kg × 3
Set 9: 70 kg × 5

Rack Pull
Set 1: 70 kg × 5
Set 2: 110 kg × 5
Set 3: 150 kg × 5
Set 4: 170 kg × 3

Not sure if its hamstring or glute tendonitis after the previous heavy Deadlift session. Still have the pain so i'm gonna avoid doing heavy deadlift or heavy squat till i really feel comfortable.

Afternoon Workout
Saturday, 19 May 2018 at 3:18 PM

Felt so good today too bad not enough time

Bench Press
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 75 kg × 5
Set 4: 80 kg × 5
Set 5: 80 kg × 4
Set 6: 80 kg × 4
Set 7: 60 kg × 17

Incline Dumbbell Press
Set 1: 22 kg × 6
Set 2: 22 kg × 5
Set 3: 22 kg × 6
Set 4: 20 kg × 7

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 × 10

Cable Internal Shoulder Rotation
Set 1: 10 kg × 8
Set 2: 10 kg × 8
Set 3: 10 kg × 8

Cable Rope Triceps Pushdown
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 8

Chest Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Lat Pulldown
Set 1: 27 kg × 12
Set 2: 32 kg × 12
Set 3: 32 kg × 12
Set 4: 32 kg × 10
Set 5: 32 kg × 10

Rear Delt Machine
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 12

Morning Workout
Tuesday, 22 May 2018 at 8:08 AM

Have to slowdown cause i still have badminton sessions. Afraid my joint and shoulder couldnt take it.

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

Military Press
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 35 kg × 5
Set 4: 40 kg × 5
Set 5: 40 kg × 5
Set 6: 40 kg × 5

Leg Extension
Set 1: 27 kg × 12
Set 2: 32 kg × 12
Set 3: 36 kg × 12
Set 4: 41 kg × 12
Set 5: 45 kg × 8
Set 6: 50 kg × 8
Set 7: 54 kg × 8
Set 8: 59 kg × 8
Set 9: 68 kg × 8
Set 10: 76 kg × 8

Rear Delt Machine
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 20 kg × 12

Tricep Pushdown
Set 1: 76.5 kg × 8
Set 2: 85.5 kg × 12
Set 3: 85.5 kg × 12
Set 4: 85.5 kg × 12

Cable Internal Shoulder Rotation
Set 1: 10 kg × 8
Set 2: 10 kg × 8
Set 3: 10 kg × 8

Morning Workout
Thursday, 24 May 2018 at 8:05 AM

Super tiring. Not sure if its the reps or high bar. Something just not right here. Still feeling the discomfort on back and hamstring. Need to do more of these.

High Bar Squat
Set 1: 40 kg × 5
Set 2: 60 kg × 12
Set 3: 60 kg × 12
Set 4: 60 kg × 12

Standing Calf Raise
Set 1: 80 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12

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

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

Morning Workout
Monday, 28 May 2018 at 8:33 AM

Bench Press
Set 1: 40 kg × 5
Set 2: 70 kg × 5
Set 3: 70 kg × 5
Set 4: 75 kg × 5
Set 5: 80 kg × 3
Set 6: 85 kg × 3
Set 7: 90 kg × 1
Set 8: 90 kg × 1
Set 9: 90 kg × 1
Set 10: 70 kg × 8
Set 11: 70 kg × 9

Incline Dumbbell Press
Set 1: 22 kg × 8
Set 2: 22 kg × 8
Set 3: 22 kg × 7

Military Press
Set 1: 25 kg × 5
Set 2: 25 kg × 5
Set 3: 25 kg × 7
Set 4: 25 kg × 7
Set 5: 25 kg × 7
Set 6: 25 kg × 7
Set 7: 25 kg × 7

Workout Notes: Not enough time to workout hence so little exercises.

Morning Workout
Wednesday, 30 May 2018 at 8:26 AM

High Bar Squat
Set 1: 70 kg × 5
Set 2: 70 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3

Notes: Left lower back pain. Better rest before some serious injury.

Standing Calf Raise
Set 1: 70 kg × 8
Set 2: 110 kg × 8
Set 3: 130 kg × 8
Set 4: 130 kg × 8
Set 5: 130 kg × 8

Bench Press
Set 1: 40 kg × 5
Set 2: 70 kg × 5

Notes: Shoulder pain better not continue

Leg Press
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 10
Set 4: 50 kg × 10
Set 5: 50 kg × 10

Leg Extension
Set 1: 45 kg × 10
Set 2: 50 kg × 10
Set 3: 54 kg × 10
Set 4: 59 kg × 10
Set 5: 64 kg × 10

Workout Notes: Total disaster. Whole body pain and sweat like hell. No more beer night before gym.

Midday Workout
Saturday, 2 June 2018 at 1:13 PM

Workout Notes: These days getting tired easily. Probably because i stopped creatine for two weeks already. Still having pain in the glutes.

Bench Press
Set 1: 60 kg × 5
Set 2: 65 kg × 5
Set 3: 70 kg × 5
Set 4: 75 kg × 5
Set 5: 80 kg × 5
Set 6: 80 kg × 4
Set 7: 80 kg × 4
Set 8: 80 kg × 3
Set 9: 60 kg × 17

Leg Press
Set 1: 50 kg × 12
Set 2: 50 kg × 12
Set 3: 50 kg × 12
Set 4: 50 kg × 13

Tricep Pushdown
Set 1: 76.5 kg × 8
Set 2: 85.5 kg × 12
Set 3: 85.5 kg × 12
Set 4: 85.5 kg × 12

Rear Delt Machine
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12



This post has been edited by Amedion: Jun 7 2018, 04:08 PM

One year didn't update already.

Still as usual not consistent. On and Off. 1 to 3 days per week.

Weight at 60kg'ish still. Started creatine last 2-weeks and added about 1kg+.

Current supplement
- Creatine (every morning 5grams)
- Preworkout (when i lack of motivation and needed some boost)
- Whey Protein (when i not having enough meat)

Best workouts done so far
- Deadlift 180kg x 18reps (touch and go)
- Deadlift 200kg x 1rep
- Squat 60kg x 25reps
- Squat 125kg x 3reps
- Bench 60kg x 15reps
- Bench 80kg x 5reps

To my surprise still managed to increase my strength even with inconsistent workout and food

This post has been edited by Amedion: May 13 2019, 01:31 PM

Creatine added about 2kg to my weight already. Hmm. Probably i eat a little bit more as well.

Break another PR for myself with Deadlift 210kg.

Video : https://www.facebook.com/amedion/videos/10161642743275065/

This post has been edited by Amedion: May 15 2019, 01:50 PM

Never been able to do high bar squat for more than 80kg.

Surprisingly I did 8reps of 100kg high bar squat. No choice but to build it cause having shoulder and wrist pain with low bar squat.

Bought Nike Romaleos 3 online. Received it today. Cant wait to test it out.

Thanks bro.

Yea anything related to shoulder is no good for me. I will work on it this year.

Overall feels better especially for narrow stance.

Maybe Romaleos 3 got a lot of bad reviews. Mine is Romaleos 3 XD. XD means Xtra Durable.

Thanks bro.

Got a pair of knee wrap from fellow gym member who dont use it anymore.
He wants to see me squat heavier.

These days have been squatting almost everyday. Hamstring and knee feels very tight cant even bend properly. At the point i know im reaching my CNS failure. Gotta rest and recover.




Attached thumbnail(s)

Initially wanted to deload and recover due to sudden heavy volume & frequency but strength peaking now.

Hitting 2 new squat PR in a day.

140kg x 1 and 100kg x 15reps

https://www.facebook.com/amedion/videos/10161714254830065/


Another Deadlift PR 215kg

https://www.facebook.com/amedion/videos/10161727619540065/

Rested awhile already from deadlift and heavy squat cause last week got something popped behind my knee. Guess its hamstring tear.

Deadlift 215kg and thereafter 140kg x 25reps followed by high bar squat 100kg x 5reps x 10sets. Popped at 6th set.

Should have split it for other day after recover. Now throw in glute/knee strengthening exercises to my routine.

Couldn't stand the knee pain with continuous heavy lifting. Switched to bodybuilding style for few months.

Last best lift was squat 140kg only. Bench improved to 100kg. Deadlift to 240kg.

Now starting to switch back to powerlifting workout routine. Back to basic. Brace for everything. Fix form. Dump bad habit. Drop ego. Hopefully can get back on track without any pain.

Its a wrap for year 2019.
Did many hypertrophy exercises. Fixed many weakness.

Hope next year can bench 2x, squat 3x and deadlift 4x.

Stopped creatine for almost 2-weeks now. Doesn't seems to affect my endurance or at least not noticeable. Not as buff as before but weight doesn't change much though.

Had few training logs on phone apps but still this is the best place to keep the logs as app gets deleted sometimes.

Started own powerbuilding program. Gotta fine tune to suit my schedule & recovery.