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

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.

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.

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

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

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

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.

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

15th January 2015

Did everything pretty quick because i have to guide my friend. Squat finally can do more reps on higher weights.
Bench Press feels very weak. Gotta fix it soon.

1. Squat : 60kg x 5 | 80kg x 5 | 90kg x 5 | 100kg x 5
2. Bench Press : 60kg x 5 | 65kg x 5 | 70kg x 3
3. Pendlay Rows : 60kg x 5 | 65kg x 5 | 70kg x 5
4. One Arm Barbell Row : 25kg x 8 | 27.5kg x 8 | 30kg x 6

17th January 2015

Definitely a bad routine to go near max for both squat and deadlift on the same day. I'm just trying.

1. Deadlift : 60kg x 5 | 100kg x 5 | 140kg x 5 | 160kg x 3,2 | 170kg x 1,1
2. Squat : 60kg x 5 | 80kg x 5 | 100kg x 3 | 110kg x 1,1
3. Barbell Calf Raises : 110kg x 15reps x 3sets
4. Overhead Press : 40kg x 5 | 50kg x 4,3
5. Cable Tricep Pushdown : Lvl10 x 8 | Lvl12 x 8 | Lvl15 x 5
6. Cable Crunch : Lvl10 x 10 | Lvl12 x 10 | Lvl14 x 10 | Lvl15 x 8
7. One Arm Dumbbell Row : 25kg x 8 | 27.5kg x 8

This post has been edited by Amedion: Jan 19 2015, 09:11 AM

28-January-2014

Oh.. Just how many days i missed workout again? Too random these days.
Getting more fats and less protein. Rojak diet too.

1. Deadlift : 60kg x 5 | 100kg x 5 | 140kg x 5 | 160kg x 3,2 | 170kg x 1
2. Paused Deadlift : 140kg x 3,2,1
3. Elevated deadlift : 60kg x 5,5 | 100kg x 5,5
4. Sumo Deadlift : 60kg x 5 | 100kg x 2
5. Pendlay Rows : 60kg x 5reps x 3sets
6. Reversed Grip Shrugs : 100kg x 7,5,3
7. One Arm Dumb Bell Row : 25kg x 8reps x 2sets
8. Weighted Sit up : 25kg x 12,10,8
9. Cable Crunch : Lvl10 x 8 | Lvl13 x 8 | Lvl15 x 7
10. ChinUp + Leg Raise : 10reps x 2sets

This post has been edited by Amedion: Jan 30 2015, 01:38 PM

30th January 2015

Had 4pcs medium banana and a cup of coffee as pre-workout. Kinda little too much, end up at the gym's toilet for several minutes. Planned to do squat but still have carryover of the deadlift's soreness. Just find out that my calf loves banana, able do more weight and reps with little rest time.

1. Front Squat : 60kg x 5 | 80kg x 2,2,2,3,2,2,2
2. Standing Barbell Calf Raises : 100kg x 10 | 110kg x 10 | 120kg x 10 | 130kg x 10 | 140kg x 10
3. Overhead Press : 40kg x 5 | 45kg x 5 | 50kg x 4
4. Cable Side Raises : Level 2 x 10reps x 2sets
5. Cable Front Raises : Level 5 x 10reps x 2sets
6. Cable Pull Down : Level 5 x 10reps x 2sets
7. Cable Side Pull : Level 5 x 10reps x 2sets
8. Cable Curl : Level 10 x 8 | Level 12 x 8 | Level 13 x 5
9. Dumbbell Curl : 15kg x 5 | 17.5kg x 5,5
10. Hanging Leg Wiper : 8reps x 2sets
11. Dumbbell Lateral Raises : 15kg x 5 | 17.5kg x 5

I don't know what the hell is wrong with me today. Keep playing with cables.


31st January 2015

Setup barbell at my knee level to train my deadlift lockout. Need to further improve my grip as it feels like slipping. Upper body strength still weak due to long rest but improved a little bit after a lot of assistant work.

1. Partial Deadlift : 140kg x 5 | 160kg x 5 | 180kg x 5 | 200kg x 2,2,2
2. Bench Press : 60kg x 8 | 65kg x 5 | 70kg x 3,2,2
3. Incline Dumbbell Press : 22.5kg x 8reps x 3sets
4. Cable Triceps Pushdown : Level 10 x 8 | Level 12 x 8 | Level 13 x 6
5. Dumbbell Close Grip Press : 15kg x 8reps x 3sets
6. Many random exercises

Will go for a more strict routine but still gonna follow my style which is do-whatever-shit i feel like doing.

This post has been edited by Amedion: Feb 6 2015, 09:22 AM

3rd February 2015


Gym closed. Visited other gym center and the weight feels much heavier.

1. Deadlift : 60kg x 5 | 80kg x 5 | 100kg x 5 | 120kg x 5 | 140kg x 5 | 150kg x 3 | 160kg x 2,1,1,
2. Paused deadlift : 100kg x 5reps x 3sets
3. Deadlift again : 60kg x 8reps x 3sets
4. Pendlay Rows : 60kg x 5reps x 4sets
5. One Arm Dumbbell row : 20kg x 8reps x 2sets




4th February 2015

Slept for few hours only. Damn tired but managed to pull some weights.
Blowed my pant on squat. Luckily no one notice or maybe I didn't notice they noticed. Whatever.

1. Squat : 60kg x 5 | 80kg x 5 | 90kg x 5,5 | 100kg x 3,1
2. Barbell Calf Raises : 100kg x 10 | 110kg x 10 | 120kg x 10 | 130kg x 10 | 140kg x 10
3. Pendlay Rows : 60kg x 5reps x 5sets
4. Bench Press : 60kg x 8,7,6
5. High Cable Fly : 8reps x 3sets
6. Low Cable Fly : 8reps x 3sets
7. Overhead Press : 40kg x 5reps x 5sets
8. Cable Side Raises : 8reps x 3sets
9. Barbell ForeArm Exercise : 40kg x 10reps x 5sets
10. Dumbbell Shrugs : 30kg x 8reps x 2sets

This post has been edited by Amedion: Feb 4 2015, 09:09 PM

2nd February 2015

1. Bench Press : 40kg x 3, 50kg x 3, 55kg x 3, 60kg x 3, 65kg x 3, 70kg x 3, 75kg x 1, 80kg x 1, 85kg x failed
2. Close Grip Incline Bench Press : 40kg x 8reps x 2sets
3. Barbell Lying Triceps Extension : 15kg x 10, 20kg x 10,10
4. Cable Pulldown : Level 8 x 8reps x 3sets
5. Cable Reverse Fly : Level 2 x 8reps x 3sets
6. Cable Upright Row : Level 8 x 8, Level 9 x 8, Level 10 x 8

7th February 2015

Form check day. Gotta work on my form first before going for strict routine. Bar path looks okay though.

1. Squat : 60kg x 10reps x 3sets
2. Deadlift : 60kg x 3, 100kg x 3, 140kg x 3
3. Dumbbell Step Up : 15kg x 5, 17.5kg x 3, 20kg x 3
4. Cable Crunch : Level 10 x 8, Level 13 x 8, Level 15 x 8
5. Cable Kick Back : Level 2 x 8, Level 3 x 8



This post has been edited by Amedion: Feb 7 2015, 05:29 PM

NEW FLEXIBLE ROUTINE

9th February 2015 - HYPERTROPHY DAY

New routine. Hoping to increase my bench power.

1. Bench Press : 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 3, 60kg x 8,8,8,6
2. Dumbbell Row : 25kg x 8, 27.5kg x 8, 30kg x 8,6
3. Dumbbell Press : 15kg x 8, 17.5kg x 8, 20kg x 8, 22.5kg x 8
4. Lats Pulldown Machine : Level 9 x 8, Level 10 x 8, Level 11 x 8
5. Lateral Raises : 10kg x 10reps x 4sets
6. Dumbbell Rear Delt Raises : 5kg x 8, 10kg x 8,8

People always say leg day is hell. I'd say it's upper body day.

11th February 2015 - HYPERTROPHY DAY
1. Low Bar Squat
Warm Up : 20kg x 5, 40kg x 3, 60kg x 3
Work Set : 60kg x 10reps x 4sets
2. Deadlift
Warm Up : 60kg x 5, 80kg x 3, 100kg x 3
Work Set : 140kg x 5reps x 3sets
Form Check : 60kg x Over 30reps
3. Assistant Works
Cable Crunch : Lvl 10 x 8, Lvl 13 x 8, Lvl 15 x 8
Standing Barbell Calf Raises : 60kg x 8, 100kg x 8, 120kg x 8, 140kg x 8
Cable Kick Back : Lvl 2 x 10, Lvl 3 x 10, Lvl 4 x 10

12th February 2015 - HYPERTROPHY DAY

1. Bench Press
Warm Up : 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 3, 60kg x 3
Work Set : 60kg x 8,8,7,5
2. Assistant Works
Dumbbell Row : 25kg x 8, 27.5kg x 8, 30kg x 8,8
Dumbbell Press : 15kg x 8, 17.5kg x 8, 20kg x 8, 22.5kg x 8
Pull Ups : 5reps x 5sets
3. Free Style
Dumbbell Curl : 15kg x 8, 17.5kg x 8,7,6
Lateral Raises : 10kg x 10reps x 3sets
Dumbbell Shrugs : 30kg x 10reps x 2sets

14th February 2015 - MAX EFFORT DAY

1. Squat
Warm Up : 20kg x 3, 40kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3
Work Set : 100kg x 1, 110kg x 1,1
2. Deadlift
Warm Up : 60kg x 3, 80kg x 3, 100kg x 3, 120kg x 3, 140kg x 3, 150kg x 3
Work Set : 160kg x 1, 170kg x 1,1,1
3. Assistant Works
Pendlay Rows : 60kg x 5reps x 4sets
Cable Crunch : Lvl6 x 8, Lvl8 x 8, Lvl10 x 8, Level 13 x 8
Standing Barbell Calf Raises : 100kg x 8, 120kg x 8, 140kg x 8

This post has been edited by Amedion: Feb 14 2015, 05:46 PM

Yeah I do notice that and it's normal as long as the starting position is straight IMO but of course not round like mcdonald's logo.

Try to maintain form if possible. Form slightly off when near max if very normal. Congratulation bro.. Keep it going..

16th February 2015 - HYPERTROPHY DAY

1. Bench Press
Warm Up : 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 3, 60kg x 3
Work Set : 60kg x 8reps x 4sets
2. Assistant Works
Dumbbell Row : 25kg x 8, 27.5kg x 8, 30kg x 8,8
Dumbbell Press : 17.5kg x 8, 20kg x8, 22.5kg x 8,7
Pull Up : 5reps x 4sets
3. Freestyle
Cable Bent Over Rear Lateral Raises : Lvl 2 x 10reps x 4sets
Dumbbell Front Raises : 10kg x 8reps x 3sets

This post has been edited by Amedion: Feb 16 2015, 09:11 PM

28th February 2015 - DELOAD

Rested for 2 weeks without hitting macros. Take it as deloading weeks.
Saw a guy that bought 2 bottle of fat burners & Mass gainer. He must be damn desperate. LOL.

1. Low Bar Squat
Warm Up : 20kg x 8, 40kg x 3, 60kg x 3
Work Set : 60kg x 8, 60kg x 8, 70kg x 8, 70kg x 8
2. Partial Deadlift
Warm Up : 60kg x 3, 100kg x 3, 140kg x 3, 150kg x 3, 160kg x 3
Work Set : 170kg x 1, 180kg x 1, 190kg x 1, 200kg x 1
3. Assistant Work
Farmers Walk : Pair of 30kg DB for approximately 30steps x 2sets
Paused Deadlift : 100kg hold till failure x 3sets
Dumbbell Curl : 15kg x 8reps x 3sets
Weighted Crunch : 25kg x 8reps x 3sets

I want to increase my 1RM therefore have to practise low bar squat starting from lighter weight. It's known that most people can hit more weights on low bar squat.

If you aim for hypertrophy. I suggest high bar squat as it has more range of motion.