This I agree 100%. I went to small competition before. Everyone so supportive when the participant lift their weights be it small or big.

2nd March 2015 - DELOAD

1. Bench Press
Warm Up : 20kg x 5, 40kg x 5, 50kg x 3, 60kg x 3
Work Set : 60kg x 8reps x 3sets
2. Assistant Work
Dumbbell Row : 25kg x 8, 27.5kg x 8, 30kg x 8
Military Press : 30kg x 5, 40kg x 5, 45kg x 5
Pendlay Rows : 60kg x 5reps x 3sets
3. Free Style
Standing Barbell Calf Raises : 60kg x 8, 100kg x 8, 120kg x 8, 140kg x 8
Weighted Crunch : 25kg x 10reps x 3sets

4th March 2015 - HYPERTROPHY

1. Squat
Warm Up : 20kg x 3, 40kg x 3, 50kg x 3, 60kg x 3
Work Set : 65kg x 8reps x 4sets
2. Deadlift
Warm Up : 60kg x 5, 100kg x 3, 120kg x 3, 140kg x 3
Work Set : 140kg x 5reps x 3sets
3. Assistant Work
Standing Barbell Calf Raises : 60kg x 3, 100kg x 8, 120kg x 8, 140kg x 8
Dumbbell Curl : 15kg x 8reps x 3sets

This post has been edited by Amedion: Mar 5 2015, 04:35 PM

Nothing new & nothing special. Just the same routine once or twice a week.







No more deadlift for weeks.





This post has been edited by Amedion: Mar 20 2015, 10:44 AM

Weight increased from 60kg to 62kg for the past 2 months cause i don't train that often already. Gotta go for few more kilograms then cut back down to 60kg.

awesome looking rack. which gym is this?

Pre-workout Gym House at Bandar Baru Klang. Above APT Hair saloon.

mad strong bro for your size

small you are, eat you must!

LOL bro. I wanna maintain this size.

Update

Few weeks ago I squat 120kg x 1 and felt so hard. I thought that's my 1RM but then I refer back my log here, I did 120kg x 3 before. Which is why now im updating incase i forget my own rollercoaster strength again due to inconsistent training.

Still the same routine and diet. Totally rojak. Workout once or twice every week.
No longer take whey protein or milo as pre-workout cause it makes me wanna puke. Only coffee or some carbs.

Bench Press : no longer use barbell as my shoulder has minor pain. DB press can do 30kg x 8.
Squat : gotta rest awhile as my knee feels weird and everytime i squat, have to deal with DOMS thereafter.
Deadlift : havent try my 1RM for months already. today is the 5th time i try sumo deadlift and managed 180kg.
OHP : avoid barbell for upper body push exercise now due to shoulder pain. DB press 25kg x 8.
Pendlay Row : now do 60kg x 8reps instead of 5.

Been slacking a lot lately. I do up to 4-5sets when i'm in the mood and 1-2sets when not.

This post has been edited by Amedion: Jun 11 2015, 08:38 PM

13th JUNE 2015



Military Press : 20kg x 5, 40kg x 5, 45kg x 5, 50kg x 3, 55kg x 3, 60kg x 2
Dumbbell Press : 20kg x 8, 22.5kg x 8,8
Rear Delt Raises : 5kg x 8, 7.5kg x 8, 10kg x 8, 12.5kg x 8
Barbell Standing Calf Raises : 100kg x 8, 120kg x 8, 140kg x 8, 160kg x 8

This post has been edited by Amedion: Jun 13 2015, 04:04 PM

17th JUNE 2015

Sumo Deadlift : 60kg x 5, 100kg x 5, 140kg x 5, 160kg x 5, 170kg x 3
Dumbbell Press : 20kg x 8, 22.5kg x 8, 25kg x 8,6
Rear Delt Raises : 12.5kg x 8,8,8

and some other shoulder stretching exercises.

25th June 2015

Squat : 60kg x 5, 80kg x 5, 100kg x 5,5,3
Barbell Calf Raises : 100kg x 8, 140kg x 8, 160kg x 8
Leg Extension : Level 8 x 8reps x 3sets

Didn't squat for weeks already and now going near max. Gotta deal with DOMS the next 2 days.

1st July 2015

Still have minor soreness from last week squat.

Sumo Deadlift : 60kg x 5, 100kg x 5, 120kg x 5, 140kg x 3, 160kg x 3, 170kg x 2, 180kg x 1 (5 seconds hold)
Deficit Deadlift : 60kg x 12, 10, 8
Front Squat : 60kg x 5reps x 3sets
Barbell Calf Raises : 60kg x 8, 100kg x 8, 120kg x 8, 150kg x 8, 170kg x 8
DB Curl : 15kg x 8, 6, 6, 6, 6

stay stronk! what's your current target?

Thanks bro. Me myself don't have consistent training and diet. Able to maintain this strength is consider very good already. So i didn't set myself any target.

This post has been edited by Amedion: Jul 2 2015, 03:24 PM

4th July 2015

Looks like slowly catching up already. DOMS is lesser.

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 3reps x 5sets
Step Up : 15kg DB x 8reps x 2sets
Hip Thrust : 20kg x 8, 22.5kg x 8, 25kg x 8
Hanging Leg Raises : 7.5kg x 8reps x 3sets

8th JULY 2015

Long time didn't touch whey protein already. Just bought Dymatize Elite Whey Cafe Mocha to keep for my coming mini-cut. Really hard to get this flavor.

Bench Press : 60kg x 5, 70kg x 3reps x 5sets, 75kg x 2
Incline DB Press : 25kg x 8, 27.5kg x 8, 30kg x 6
DB Row : 30kg x 8reps x 3sets
Cable Lats Pulldown : Level 8 x 8reps x 3sets

9th JULY 2015

Sumo Deadlift : 60kg x 5, 100kg x 5, 140kg x 5, 160kg x 3, 170kg x 1, 180kg x 1
Deficit Stiff Legged Deadlift : 100kg x 5reps x 3sets
Front Squat : 60kg x 5, 80kg x 3, 90kg x 1,1
DB Hip Thrusts : 30kg x 8reps x 3sets
Pull Up : 5reps x 2sets
DB Curl : 17.5kg x 5, 20kg x 5

10th JULY 2015

DB Overhead Press : 20kg x 8, 22.5kg x 8, 25kg x 8
Military Press : 40kg x 5, 50kg x 3,3,3
Lateral Raises : 10kg x 10reps x 3sets
Rear Delt Raises : 10kg x 10reps x 3sets
Standing Barbell Calf Raises : 100kg x 8, 140kg x 8, 160kg x 8, 170kg x 8

13th JULY 2015

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 5, 120kg x 1, 125kg x 1
Standing Barbel Calf Raises : 100kg x 10, 140kg x 10, 160kg x 10, 170kg x 8
Deficit Stiff Legged Deadlift : 80kg x 5reps x 3sets

15th JULY 2015
Bench Press : 40kg x 5, 60kg x 5, 70kg x 3, 75kg x 3,3,3,1
DB Overhead Press : 20kg x 8, 22.5kg x 8, 25kg x 6
One Arm DB Row : 30kg x 8reps x 3sets
Cable Fly : Level 2 x 10reps, Level 3 x 10reps, Level 4 x 10reps, Level 5 x 10reps
Overhead DB Tricep Extension : 15kg x 10reps x 3sets
Cable Tricep Push Down : 10reps x 3sets
Cable Upright Row : Level 8 x 8reps, Level 10 x 8reps, Level 12 x 8reps
Rear Delt Raises : 10kg x 8reps x 3sets


This post has been edited by Amedion: Jul 16 2015, 11:46 AM

21st JULY 2015

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 5, 120kg x 2
Barbell Calf Raises : 100kg x 8, 140kg x 8, 160kg x 8, 170kg x 8
Partial Deadlift : 60kg x 5, 100kg x 5, 140kg x 5, 160kg x 5, 170kg x 3, 180kg x 3, 200kg x 2
Pendlay Rows : 60kg x 8reps x 2sets
DB Curl : 15kg x 8,8,6

23rd JULY 2015

Sumo Deadlift : 60kg x 5, 100kg x 5, 140kg x 5, 160kg x 5, 170kg x 2, 180kg x 1, 185kg x 1
Front Squat : 60kg x 5, 80kg x 5
Leg Extension : Level 6 x 10reps x 3sets
Weighted Crunch : 25kg x 10,10

This post has been edited by Amedion: Jul 23 2015, 08:32 PM

Hi Amedion. I'm inspired by your discipline and result.
I was obese 3months ago but hav nw managed to hit 60kg fr cardio and diet.
I joined a local gym 2 months back. The muscle bulk is getting toned but just won't grow.

I'm tired of taking 3-6 eggs and chicken everyday as a source of protein.
Do you have any recommendation for protein supplement?
I was told tat taking supplement would mean consuming alot of calorie, which will lead to fat gain. Hw true is tat in your experience?

TQ!

Thanks. Never thought I can inspire ppl.

Bodybuilding requires time and patience. You just joined 2 months and already getting toned. That's great man. Keep it up.

There's many sources of protein eg. meats, fish, milk, egg, nuts, cheese, yogurt, etc.. don't just stick with eggs..
I have Dymatize Elite Whey Protein 10lbs (because of its price) and I only take it when i don't get enough protein throughout the day..

Depends on what type of supplement.
WHEY PROTEIN = one scoop = 25g protein = 120cal
MEDIUM EGG = 1pc = 70cal = 6-7g protein
Which one you think is higher in calorie if you were to get the same amount of protein?