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 Skinny Guy Journal, Strong & Shredded For Life

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low yat 82
post Oct 20 2014, 09:16 AM

tried to b vegan, but never success :P
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QUOTE(Amedion @ Oct 10 2014, 06:30 PM)
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.  shakehead.gif
*
kanasaiii. i jus onli 1 x bodyweight. starting next year will follow ur advice do more for strength training drool.gif
QalbAlUsud
post Oct 24 2014, 05:47 AM

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Amazingly strong for a very lightweight guy! How's your current progress now (in terms of strength & physique)?
TSAmedion
post Oct 24 2014, 12:19 PM

It's a bird! No, it's a plane! No, it's star
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QUOTE(low yat 82 @ Oct 20 2014, 09:16 AM)
kanasaiii. i jus onli 1 x bodyweight. starting next year will follow ur advice do more for strength training  drool.gif
*
Yalo. Build strength first then once you have decent strength. Cutting or hypertrophy all alot easier. thumbup.gif

QUOTE(QalbAlUsud @ Oct 24 2014, 05:47 AM)
Amazingly strong for a very lightweight guy! How's your current progress now (in terms of strength & physique)?
*
Currently on hold for few weeks due to dengue fever. Not sure how's my strength but physique is pretty much the same. sweat.gif
TSAmedion
post Oct 28 2014, 03:00 PM

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Recovering from dengue fever.
1 week+ of very low protein and very low calorie diet due to low appetite.

27-October-2014
Rotator Cuff Exercises
Random weight as warm up
Bench Press
60kg x 4reps (Shoulder hurts, can't continue)
Squat
60kg x 5 | 80kg x 5 | 80kg x 5
Barbell Calf Raises
110kg x 15reps x 3sets
Pendlay Rows
60kg x 5reps x 3sets
Incline Dumbbell Press
20kg x 8 | 22.5kg x 8 | 25kg x 8
Triceps Cable Pulldown
Level 10 x 8 | Level 12 x 8 | Level 15 x 6
Ez Bar Curl
30kg x 8reps x 3sets
Hanging Leg Raises
8reps x 3sets

Almost blackout and felt like vomiting after every set. Guess I need to rest for another week.
Will be back when i'm mentally and physically prepared. Feels like weakling now.

This post has been edited by Amedion: Oct 28 2014, 03:01 PM
QalbAlUsud
post Oct 29 2014, 07:20 PM

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You could use cable exercises to activate your chest muscle while not using the shoulder much while putting it on rehab smile.gif
TSAmedion
post Nov 4 2014, 08:27 PM

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QUOTE(QalbAlUsud @ Oct 29 2014, 07:20 PM)
You could use cable exercises to activate your chest muscle while not using the shoulder much while putting it on rehab  smile.gif
*
Thanks for pointing that out. I was going for strength training so won't use cable for chest. tongue.gif
TSAmedion
post Nov 4 2014, 08:34 PM

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Rested for another week.

04 November 2014

1. Squat - 60kg x 8 | 80kg x 5 | 90kg x 5
2. Barbell Calf Raises - 90kg x 15,8,8
3. Bench Press - 60kg x 4 (Here comes the shoulder pain again)
4. Flat Bench Dumbbell Press - 22.5kg x 8 | 20kg x 8,8,8 (Force my way through the shoulder pain with lighter weight)
5. Incline Dumbbell Press - 22.5kg x 8 | 25kg x 8 | 27.5kg x 6
6. Triceps Cable Pushdown - Level 10 x 8 | Level 12 x 8 | Level 15 x 6
7. Dumbbell Curls - 15kg x 8,8

Mentally Lazy - Felt very tiring and no mood to continue after 2sets of each exercise.
Physically Weak - Shoulder pain again and can't lift weight as before.

Still feel like vomiting after each set. Guess my dengue fever still haven't totally recovered. sweat.gif
Gotta go for lighter weights for my next workout.
TSAmedion
post Nov 11 2014, 10:35 AM

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Rested another week

11 November 2014

1. Front Squat - 60kg x 5 | 70kg x 5 | 80kg x 4,4
2. Deadlift - 60kg x 5 | 100kg x 5 | 140kg x 4,3 (Grip doesn't feel that strong. Not going to lift heavy as I know it will slip)
3. Military Press - 40kg x 5 | 50kg x 5,4,3
4. Cable Lateral Raise - Level 2 x 8reps x 3sets
5. Cable Side Raise - Level 2 x 8reps x 3sets
6. Cable Front Raise - Level 5 x 8reps x 3sets
7. Dumbbell One-Arm Row - 25kg x 8reps x 2sets

Gonna re-plan to fix my shoulder.
NGV22
post Nov 15 2014, 02:39 AM

On my way
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any shoulder roundness? kyphosis? better stay out from shoulder isolation exercise while u are still in pain
TSAmedion
post Nov 15 2014, 01:01 PM

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QUOTE(NGV22 @ Nov 15 2014, 02:39 AM)
any shoulder roundness? kyphosis? better stay out from shoulder isolation exercise while u are still in pain
*
Don't know what injury is that. Have no pain doing shoulders. Only pain when bench pressing. sweat.gif
TSAmedion
post Nov 21 2014, 03:09 PM

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Rested 1week+

20 November 2014

1. Dumbbell Flat Bench Press : 20kg x 8reps x 3sets
2. Pull Up : 8,5,5
3. Lats Pull Down Machine : Level 8 x 8, Level 10 x 8, Level 12 x 6
4. One Arm Dumbbell Row : 25kg x 8reps x 3sets
5. Dumbbell Rear Delt Raises : 5kg x 8reps x 3sets
6. Dumbbell Shrugs : 20kg x 8reps x 3sets
7. Dumbbell Side Raises : 30kg x 8reps x 3sets
8. Weighted Crunch : 10kg x 8, 15kg x 8, 20kg x 8, 25kg x8
9. Plate Twist : 10kg x 8reps each side x 3sets
10. Leg Raises : 8reps x 3sets
11. Cable Crunches : Level 10 x 10, Level 13 x 10, Level 15 x 8

Just find out that I'm not having a shoulder injury. It's bicep tendonitis.

» Click to show Spoiler - click again to hide... «

TSAmedion
post Dec 2 2014, 11:24 AM

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Workout every once in a week or two. Damn.

Lowered all weights by 10%~30%. Afraid to get injured.

6th December 2014

A lot of warmups and stretching.

1. Squat : 60kg x 5 | 80kg x 5reps x 4sets
2. Incline Dumbbell Press : 20kg x 8 | 22.5kg x 8 | 25kg x 8 | 27.5kg x 9
3. Pendlay Rows : 60kg x 5reps x 3sets
4. Triceps Cable Push down : Level 10 x 8 | Level 13 x 8 | Level 15 x 8
TSAmedion
post Dec 12 2014, 11:54 AM

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11-December-2014

Trying out new gym near my place. No squat rack and cannot bang weights. Not suitable for strength training.

1. Incline Dumbbell Press : 20kg x 8 | 25kg x 8,8
2. Triceps Cable Pushdown : 8reps x 3sets
3. Deadlift : 60kg x 5 | 100kg x 5 | 140kg x 5 | 140kg x 3 (3seconds hold, 2seconds negative)
4. Overhand grip shrugs : 100kg x 5reps x 2sets
5. Pendlay Rows : 60kg x 5reps x 3sets
6. Random Rotator Cuff Exercises
7. Random ABS exercises

No longer do bench press. Need to wait for my biceps tendonitis to recover.
NGV22
post Dec 13 2014, 01:10 AM

On my way
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did u see a ohysio to sort out ur tendonitis
TSAmedion
post Dec 13 2014, 10:08 AM

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QUOTE(NGV22 @ Dec 13 2014, 01:10 AM)
did u see a ohysio to sort out ur tendonitis
*
Nope. Guess I put too much stress on it after I came out from hospital. Should have go light weight first. Now i'll avoid bench to let it rest and recover.
TSAmedion
post Dec 20 2014, 04:34 PM

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20-December-2014

Another week of rest. Gonna start light.

1. Bench Press : 40kg x 10 | 60kg x 6 (Minor pain left)
2. Squat : 60kg x 6 | 80kg x 5reps x 3sets
3. Pull up : 3reps x 3sets (3seconds hold)
4. Deadlift : 60kg x 5reps x 2sets
5. Walking Farmers with 25kg dumbbells x 2 sets
TSAmedion
post Dec 28 2014, 02:03 PM

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27-December-2014

1. Squat : 60kg x 5 | 80kg x 5 | 90kg x 3 | 100kg x 2,2,2
2. Standing Barbell Calf Raises : 100kg x 15 | 110kg x 10 | 100kg x 15
3. Bench Press : 60kg x 8,6,5 (Don't want to add more incase the bicep tendonitis haven't full recovered).
4. Dips : 10reps x 2sets
5. Barbell One Arm Row : 25kg x 8 | 27.5kg x 8 | 30kg x 6
6. Hanging Leg Raises : 10reps x 2sets
7. Weighted Sit Up : 20kg x 10 | 25kg x 10

29-December-2014

1. Front Squat : 60kg x 5,5 | 80kg x 3
2. Military Press : 40kg x 5 | 50kg x 5,4
3. Dead lift : 60kg x 5 | 100kg x 5 | 140kg x 5 | 160kg x 2
4. Overhand Shrugs : 100kg x 5reps x 3sets
5. Rotator Cuff Exercises : 12reps x 4sets
6. Hanging Leg Raises + Chin Up : 8reps x 2sets
7. Dumbbell Side Bend : 30kg x 8reps x 3sets


This post has been edited by Amedion: Dec 30 2014, 02:17 PM
TSAmedion
post Jan 5 2015, 09:14 AM

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3rd January 2014

1. Squat : 60kg x 5 | 80kg x 5 | 90kg x 3 | 100kg x 2,3,2
2. Standing Barbell Calf Raises : 100kg x 15reps x 3sets
3. Bench Press : 60kg x 8 | 65kg x 5 | 70kg x 5
4. Incline Dumbbell Press : 22.5kg x 8 | 25kg x 8 | 27.5kg x 6
5. Pendlay Rows : 60kg x 5reps x 3sets
6. Weighted Crunch : 25kg x 8reps x 2sets
7. Curl : 17.5kg x 8,6

Previously can squat 100kg without belt. Now with belt also struggling. Need to work on my form.
Bench Press still have a little bit pain on the biceps.

This post has been edited by Amedion: Jan 6 2015, 12:26 PM
TSAmedion
post Jan 7 2015, 08:45 PM

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7th January 2014

Today will be working on less weights. Do lots of assistant work and on my form for upcoming routine.

1. Squat
High bar squat has been stalling for a while now and most of the time the bar path is not straight. Switch to low bar squat and wider stance. Very new to me. 60kg,80kg and 90kg back and forth to check on my form and bar path. Over 10 sets each with 3reps.
2. Half rep deadlift
Starts on the power rack. Not on the floor. 100kg x 8reps x 3sets, 160kg x 5reps x 3sets & 160kg x 3reps hold till grip failure x 3sets.
3. Reversed Overhand Shrugs
Work on my reversed grip at 100kg x 8,7,6
4. Pendlay Rows
As usual 60kg x 5reps x 3sets
5. Standing Barbell Calf Raises
110kg x 8reps only. Definitely a bad idea to place this workout so near end. Feels like cramping. So just did all half reps.
6. One Arm Dumbbell Row
25kg x 8, 27.5kg x 8, 30kg x 8.
7. Dumbbell Step up
15kg x 5reps x 2sets
8. Weighted Crunch
20kg x 10 & 25kg x 10
9. Cable Crunch
Level 10 x 8, Level 12 x 8 & Level 14 x 8
10. Random exercises

Lastly is order pizza for fill my calorie needs.
TSAmedion
post Jan 10 2015, 03:00 PM

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10th January 2015

Today feel so good for no reason. Warm up and form check on low bar squat for a while with empty bar. Low bar squat definitely better. No struggle even without belt. Guess it's more suitable for people with stronger back than legs.

1. Squat : 60kg x 5 | 80kg x 5 | 90kg x 5 | 100kg x 3,3 | 110kg x 1
2. Standing barbell Calf Raises : 110kg x 12reps x 3sets
3. Bench Press : 60kg x 5 | 65kg x 5 | 70kg x 3 (Weaken abit already because of long rest due to bicep tendonitis.)
4. Pendlay Row : 60kg x 5,5 | 65kg x 5
5. One Arm Dumbbell Row : 25kg x 8 | 27.5kg x 8 | 30kg x 8
6. Weighted Crunch : 25kg x 10reps x 3sets
7. Dumbbell Thrust : 30kg x 5reps x 2sets

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