SEPTEMBER 2015

Tummy getting bigger already. Gotta continue with minor cut while maintaining strength. Workout a lot less than usual as this will be a busy month.


2nd September 2015

Boss prepare some rubber tiles for deadlift. Hell yeah now that I can bang some weights. Deadlift feels a lot easier because my starting point is 1 inch taller due to the tile. Gotta use back the 20kg plate; not when my ego is skyrocket.

Sumo Deadlift : 70kg x 5, 120kg x 5, 140kg x 5, 160kg x 3, 170kg x 3, 180kg x 3, 190kg x 1
Standing Barbell Calf Raises : 60kg x 8, 100kg x 8, 140kg x 8, 160kg x 8
Pendlay Rows : 60kg x 5, 70kg x 5,5

and with some other grip exercises....

4th September 2015

My Bench Press is the weakest of all main lift. No improvement thus far and so afraid to go heavy as I don't have spotter.

Bench Press : 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 75kg x 2,1,1
One Arm DB Row : 30kg x 8reps x 3sets
Incline DB Press : 20kg x 8, 22.5kg x 8, 25kg x 8
Cable Triceps Extension : 5reps x 5sets

and other triceps & joint exercises....

5th September 2015

A bit of struggling here as its been a while since i last do squat.

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 3, 115kg x 1
Standing Barbell Calf Raises : 60kg x 8, 100kg x 8, 140kg x 8, 160kg x 8
Paused Front Squat : 40kg x 8reps x 3sets

and some other glute exercises.....

6th September 2015

Bench Press : 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 75kg x 2, 80kg x 1,1
Military Press : 40kg x 5, 50kg x 5, 5, 60kg x 1
Pendlay Rows : 60kg x 8, 70kg x 6, 6
Barbell Shrugs : 100kg x 5reps x 3sets
Front Raises : 10kg plate x 15reps x 3sets
Weighted Crunch : 25kg plate x 10reps x 2sets

9th September 2015

Sumo Deadlift : 70kg x 5, 120kg x 5, 140kg x 5, 150kg x 5, 160kg x 5, 170kg x 3, 180kg x 4
Conventional Deadlift : 120kg x 20
Standing Single Calf Raises : 20kg x 15reps x 3sets

17th September 2015

Oh my. 8 days no workout and 12 days since I last squat. Today almost blackout doing legs. Damn.

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 5
Low Bar Squat (Paused) : 60kg x 5reps x 3sets
Standing BB Calf Raises : 60kg x 15, 100kg x 15, 140kg x 15
Leg Extension : 12reps x 3sets
Hanging Leg Raises : 10reps x 3sets

19th September 2015

Found a gym near my place. Been passing there everyday but never really realize there's a gym there. Not bad but lack of heavy plates. Mostly 10s and 5s.
Don't dare to go heavier as the bench's cushion is quite soft. A bit unbalance. Overall not a bad place to work out.

Bench Press : 60kg x 8, 70kg x 5,5,3
DB Row : 30kg x 8reps x 3sets
Pendlay Rows : 60kg x 8reps x 3sets
Cable Triceps Extension : 8reps x 4sets
Weight Plate Triceps Extension : 10kg x 12reps x 3sets
Weight Plate Front Raises : 10kg x 10reps x 3sets

22nd September 2015

This gym's floor is very slippery and the power rack looks unstable. Don't dare to go heavier. What a great excuse. Actually quite tired also.

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 3, 110kg x 3
Standing BB Calf Raises : 100kg x 10, 140kg x 10, 160kg x 10
Pendlay Rows : 60kg x 8,8, 70kg x 7
Weighted Crunch : 20kg plate x 12reps x 2sets
DB Abs Side Raises : 30kg x 10reps x 2sets

25th September 2015

Sumo Deadlift : 60kg x 5, 90kg x 5, 130kg x 5, 150kg x 5, 170kg x 3, 180kg x 1
Barbell Row : 60kg x 12reps
Stiff Legged Deadlift : 60kg x 5reps x 3sets
Paused Front Squat : 40kg x 8reps
Seated Cable Row : 5reps x 6sets

28th September 2015

Paused Bench Press : 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5
Inclined DB Press : 22.5kg x 8, 25kg x 7, 5
[B]One Arm DB Row : 30kg x 8reps x 3sets
Cable Triceps Pushdown : 36.5kg x 8, 45kg x 8, 54kg x 8, 63.5kg x 8, 72.5kg x 8
Cable One Arm Tricep Pulldown : 5kg x 15reps x 3sets
Cable Face Pull : 36.5kg x 12reps x 3sets
DB Curl : 12.5kg x 8reps x 3sets

29th September 2015

High Bar Squat : 60kg x 10reps x 5sets
Standing BB Calf Raises : 60kg x 15, 80kg x 15, 100kg x 15, 120kg x 15, 140kg x 15
Military Press : 40kg x 8,8,5
DB Lateral Raises : 10kg x 10reps x 3sets
Upright Rows : 45kg x 8reps x 3sets
Cable Rear Delt Raises : 4.5kg x 12reps x 3sets
Plate Front Raises : 10kg x 10reps x 3sets


This post has been edited by Amedion: Sep 29 2015, 09:28 PM

OCTOBER 2015

Didn't see much different from my minor cut. Glutes & Hamstring is getting bigger.
Gonna continue doing so for another month. This month program is high volume. Don't really look into reps & sets as long as i achieve same or higher volume each day for main lift.

2nd October 2015

Today felt so good for the first 180kg deadlift. Form is perfect. Lift fast, smooth and no struggling at all. It's like lifting 100kg only. Gonna work more to get that kind of form.

Sumo Deadlift : 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 160kg x 5, 170kg x 3, 180kg x 1,Failed,1
Conventional Deadlift : 120kg x 12reps
Pendlay Rows : 60kg x 5reps x 3sets
Cable Row : 100lbs x 5, 120lbs x 5, 140lbs x 5, 160lbs x 5, 180lbs x 5

3rd October 2015

Bench Press : 40kg x 10, 50kg x 10, 60kg x 5, 70kg x 3,3,3,3,3,3
One Arm DB Row : 30kg x 8reps x 3sets
Cable Triceps Pushdown : 100lbs x 8, 120lbs x 8, 140lbs x 8, 160lbs x 8
Cable One Arm Tricep Extension : 10lbs x 15reps x 3sets
Plate Triceps Extension : 10kg x 12reps x 3sets
Lats Pulldown Machine : 100lbs x 8reps x 3sets

4th October 2015

Gotta go badminton tomorrow so i've decided not to do squats, I choose deadlift instead. End up lower back very sore and knee abit weird. Guess reaching my limit already.

Sumo Deadlift : 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 160kg x 5, 170kg x 3
Paused Conventional Deadlift : 120kg x 5
Paused High Bar Squat : 60kg x 5reps x 3sets
DB Curl : 12.5kg x 8reps x 3sets
BB Dead Hang : 60kg x 5sets x 12~15 seconds

9th October 2015

Bench Press : 40kg x 10, 60kg x 10, 70kg x 3,3,3, 80kg x 1,1, 60kg x 10
DB One Arm Row : 30kg x 8reps x 3sets
DB Chest Pullover : 12.5kg x 12reps x 3sets
DB Close Grip Press : 12.5kg x 12reps x 3sets
Cable Triceps Push Down : 100lbs x 8, 120lbs x 8, 140lbs x 8
Cable Flys : 30lbs x 8, 40lbs x 8, 50lbs x 8
Cable Flys Low : 20lbs x 8reps x 2sets
Standing Plate Triceps Extension : 10kg x 12reps x 3sets

10th October 2015

Low Bar Squat : 40kg x 5, 60kg x 5, 80kg x 5, 100kg x 3, 110kg x 1
Stiff Legged Deadlift : 60kg x 5, 80kg x 5,5,5
Standing BB Calf Raises : 100kg x 12, 140kg x 12, 160kg x 12
Dumbbell Squat : 20kg x 8reps x 3sets
Leg Extension : 20kg x 12, 30kg x 12, 40kg x 12
Cable Crunches : 100lbs x 8, 120lbs x 8, 140lbs x 8
Hamstring Curl : 20kg x 8reps x 3sets
Hanging Leg Raises : 10reps x 2sets

12th October 2015

Sumo Deadlift : 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 5, 150kg x 5, 170kg x 3, 180kg x 3, 190kg x 1
Military Press : 40kg x 8,8,8,5
DB Lateral Raises : 10kg x 8reps x 4sets
Front Raises : 10kg plate x 12reps x 4sets
Lats Pulldown Machine : 40lbs x 12, 50lbs x 10, 60lbs x 8reps x 5sets

15th October 2015

Damn my chest's muscle endurance so weak.

Bench Press : 40kg x 10, 60kg x 10, 10, 4, 4
Close Grip Bench Press : 40kg x 10reps x 4sets
DB Overhead Press : 15kg x 10, 17.5kg x 10, 20kg x 10
DB Straight Arm Pullover : 15kg x 12reps x 4sets
DB One Arm Row : 30kg x 8reps x 3sets
Wide Grip Front Raises : 20kg x 12reps x 4sets
Cable Face Pull : 50lbs x 12reps x 3sets
Cable Internal Shoulder Rotation : 30lbs x 8reps x 5sets
Lying Triceps Extension : 20kg x 8reps x 4sets
Overhead Triceps Extension : 10kg plate x 12reps x 3sets

17th October 2015

Today's squat is very scary but i managed it. Still can't believe how i managed 120kg for 3reps before. Gotta get that back.

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 3, 110kg x 1, 120kg x 1,1,1,1
Standing BB Calf Raises : 110kg x 8, 130kg x 8, 150kg x 8, 170kg x 12
Leg Extension : 20kg x 12, 30kg x 12, 35kg x 12, 40kg x 12, 12
DB Lunges : 15kg x 12reps x 3sets

19th October 2015

Military Press : 40kg x 5,5,5,5,5, 50kg x 4, 60kg x 1
DB Overhead Press : 12.5kg x 12reps x 4sets
DB Lateral Raises : 10kg x 12reps x 4sets
DB Front Raises : 7.5kg x 12reps x 3sets
DB Shrugs : 20kg x 12reps x 4sets
Cable Rear Delt Raises : 20lbs x 12reps x 3sets

This post has been edited by Amedion: Oct 19 2015, 10:14 PM

FitNotes Workout - Tuesday 20th October 2015

** Sumo Deadlift **
- 60.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 130.0 kgs x 5 reps
- 150.0 kgs x 5 reps
- 150.0 kgs x 12 reps
- 150.0 kgs x 12 reps

** Barbell Front Squat **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Barbell Shrug **
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** Lying Leg Curl Machine **
- 10.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 20.0 kgs x 8 reps

** Seated Cable Row **
- 36.0 kgs x 12 reps
- 40.5 kgs x 12 reps
- 45.0 kgs x 12 reps

** Dumbbell Hip Thrust **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** High Pulley Cable Curl **
- 13.5 kgs x 12 reps
- 18.0 kgs x 12 reps
- 22.5 kgs x 12 reps
- 27.0 kgs x 12 reps

** Dumbbell Hammer Curl **
- 7.5 kgs x 12 reps
- 7.5 kgs x 12 reps
- 7.5 kgs x 12 reps

FitNotes Workout - Thursday 22nd October 2015

** Flat Barbell Bench Press **
- 40.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

** Overhead Press **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Dumbbell Row **
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

** Lat Pulldown **
- 27.0 kgs x 12 reps
- 36.0 kgs x 8 reps
- 40.5 kgs x 8 reps

** Parallel Bar Triceps Dip **
- 12 reps
- 12 reps
- 12 reps

** Dumbbell External Rotation **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Rope Push Down **
- 18.0 kgs x 12 reps
- 22.5 kgs x 12 reps
- 27.0 kgs x 10 reps

FitNotes Workout - Friday 23rd October 2015

** Low Bar Squat **
- 40.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 80.0 kgs x 5 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 100.0 kgs x 3 reps

** Barbell Calf Raise **
- 100.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 160.0 kgs x 8 reps
- 170.0 kgs x 8 reps

** Stiff-Legged Deadlift **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Lunges **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Leg Extension Machine **
- 20.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps

Thanks bro.

FitNotes Workout - Saturday 24th October 2015

** Seated Dumbbell Press **
- 20.0 kgs x 8 reps
- 22.5 kgs x 8 reps
- 25.0 kgs x 8 reps

** Lateral Dumbbell Raise **
- 7.5 kgs x 12 reps
- 7.5 kgs x 12 reps
- 7.5 kgs x 12 reps
- 7.5 kgs x 12 reps

** Pendlay Row **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

** Rear Delt Dumbbell Raise **
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Close Grip Bench Press **
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps

** Front Wide Grip Raises **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

Monday 9th November 2015

** Low Bar Squat **
- 60kgs x 5 reps
- 80kgs x 5 reps
- 100kgs x 3 reps
- 110kgs x 1 rep
- 120kgs x 1 rep

** Bench Press **
- 40kgs x 5 reps
- 50kgs x 5 reps
- 60kgs x 5 reps
- 70kgs x 3 reps
- 80kgs x 1 rep

** Sumo Deadlift **
- 60kgs x 5 reps
- 80kgs x 5 reps
- 100kgs x 5 reps
- 120kgs x 5 reps
- 140kgs x 3 reps
- 160kgs x 3 rep
- 170kgs x 3 rep
- 180kgs x 1 rep

Saturday 14th November 2015

** Low Bar Squat **
- 60kgs x 5 reps
- 80kgs x 3 reps
- 100kgs x 3 reps
- 110kgs x 1 rep
- 120kgs x 1 rep
- 130kgs x 1 rep
- 130kgs x 1 rep
- 130kgs x 1 rep
- 130kgs x 1 rep

** Bench Press **
- 40kgs x 5 reps
- 50kgs x 5 reps
- 60kgs x 5 reps
- 70kgs x 3 reps
- 80kgs x 1 rep

** Stiff Legged Deadlift **
- 60kgs x 8 reps
- 60kgs x 8 reps
- 60kgs x 8 reps

** Leg Extension **
- 30kgs x 8 reps
- 40kgs x 8 reps
- 50kgs x 8 reps

28th December 2015

Wow. 14th November last log. Went once a week or two to do some minor lifts just to maintain. Been busy and stress so didn't go heavy on main lifts. So afraid to go heavy because of DOMS.

Low Bar Squat
40kg x 5
60kg x 5
80kg x 5

Standing Barbell Calf Raises
80kg x 8
100kg x 8
120kg x 8

Bench Press
40kg x 5
60kg x 5
60kg x 5

Military Press
40kg x 5
40kg x 5
40kg x 5

Sumo Deadlift
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 5
150kg x 12

Thanks man. Train my grip strength as well in one go.

Around 168cm.

Several months didn't update. Not because i don't want to. It's because i really rest for that long.

Strength dropped 10%~30%. Weight from 63kg > 57kg now.

Laziness built up caused by gf.

14th May 2016

Can't really maintain tightness when deadlifting. Probably the lack of muscles and lots of fat.
Shakes badly when doing sumo. Luckily still able to maintain the momentum.

Sumo Deadlift : 60kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 150kg x 8
Deficit Deadlift : 100kg x 5reps x 3sets
Stiff Legged Deadlift : 60kg x 5reps x 3sets
Romanian Deadlift : 60kg x 5reps x 3sets
Leg curls : 20kg x 12reps x 4sets
Weighted Sit Up : 20kg plate x 10reps x 3sets

17th May 2016

Quite surprise able to bench this much. Usually my bench is very weak.
Military press really is getting worse. Gotta put up more work here.

Bench Press : 40kg x 5, 60kg x 5, 70kg x 3reps x 5sets
Weighted Dip : 10kg x 8, 15kg x 8, 20kg x 7
Military Press : 20kg x 5, 30kg x 5, 40kg x 3, 30kg x 5reps x 3sets
Barbell One Arm Row : 25kg x 8, 27.5kg x 8reps x 2sets
Triceps pushdown : 12reps x 3sets
One Arm Triceps pulldown : 12reps x 3sets
Face pull : 12reps x 4sets
Pendlay Rows : 60kg x 5reps x 3sets
Weighted Sit Up : 20kg plate x 8reps x 3sets

20th May 2016

Bought chicken keel from Econmart at RM 9.00/kg

Low Bar Squat : 50kg x 5, 80kg x 5, 100kg x 3reps x 5sets
Standing Barbell Calf Raises : 120kg x 8reps x 5sets
Sumo Deadlift : 60kg x 5, 100kg x 5, 140kg x 3 (Leg & Grip giving up at this point).
Paused Front Squat : 50kg x 5reps x 3sets
Leg Raises : 8reps x 3sets

21st May 2016

Yesterday's squatting session leaves me soreness and couldn't use much leg drive on my bench.

Bench Press : 40kg x 5, 60kg x 5, 70kg x 3reps x 5sets
Weighted Dips : 20kg x 8reps x 3sets
One Arm Dumbbell Row : 27.5kg x 8reps x 3sets
Cable Lateral Raises : 10kg x 10reps x 3sets
Cable Triceps Pull Down : 30kg x 8reps x 3sets

22nd May 2016

Oh man. I'm sux at high reps. Looks like i'll be putting more volume work for my upcoming gym sessions.

Military Press : 20kg x 15, 30kg x 12,8,7,5,4
Upright Row : 30kg x 12reps x 3sets
DB Lateral Raises : 15lbs x 12reps x 5sets
Rear Delt Raises : 10lbs x 12reps x 5sets
Alternate Front Raises : 15lbs x 12reps x 3sets
Rotator Cuff exercise : 10kg x 15reps x 3sets
Shoulder Press Machine : 15kg x 12reps x 5sets (slow)

26th May 2016

I wanted to squat today but the smith machine which have hook for barbell is fully occupied.
No choice but to go for deadlift. Sad.

Sumo deadlift : 60kg x 5, 100kg x 5, 140kg x 8reps x 3sets
Front Squat : 50kg x 5reps x 3sets
Standing Barbell Calf Raises : 90kg x 8, 120kg x 8reps x 3sets

28th May 2016

Low Bar Squat : 50kg x 5, 80kg x 8reps x 3sets
Standing Barbell Calf Raises : 120kg x 8reps x 5sets
Front Squat : 50kg x 8reps x 3sets
Stiff Legged Deadlift : 60kg x 12reps x 3sets

29th May 2016

Pre-workout : 1 large Banana + 2 tablespoon coffee + 1 tablespoon peanut butter
Intra-workout : 2 tablespoon Glucolin
Post-workout : Whey Protein + 1 large banana

Bench Press : 50kg x 5, 70kg x 5,4,5,4,3
Weighted Dip : 20kg x 8reps x 3sets
Military Press : 30kg x 5reps x 5sets
One Arm Dumbbell Row : 27.5kg x 8reps x 3sets
Rotator Cuff Exercise : 10kg x 12reps x 3sets
Close Grip Bench Press : 40kg x 10reps x 3sets

31st May 2016

Just bought ON 100& Gold Standard Whey Protein from bmf.com.my. Taste is not that great though. It's like a milo with too much water.

Squat : 50kg x 5, 80kg x 8reps x 3sets
Standing Barbell Calf Raises : 80kg x 8, 120kg x 8, 140kg x 8reps x 5sets
Front Squat : 50kg x 5reps x 5sets
Stiff Legged Deadlift : 60kg x 12reps x 3sets
Weighted Sit Up : 20kg plate x 8reps x 3sets

This post has been edited by Amedion: Jun 1 2016, 12:28 PM

2nd June 2016

Got myself whey protein and milk powder from purefit. Taste very good. Definitely will get from them cause its cheap.
Today workout is kinda disappointing cause i found out the china barbell used in the gym is around 15kg only. Meaning my bench press is just 5kg less. LOL.

Bench Press : 45kg x 5, 65kg x 5reps x 5sets
Weighted Dips : 20kg x 8,8,5
Close Grip Bench Press : 35kg x 10reps x 5sets
Cable Fly : 20kg x 12reps x 4sets
Cable Face Pull : 20kg x 15reps x 5sets
Cable Tricep Single Arm Pulldown : 10kg x 12reps x 3sets
DB Rear Delt Raises : 10lbs x 15reps x 3sets
Machine Press : 50kg x 15reps x 3sets

3rd June 2016

Grip is very weak now due to lack of training. Tried a few sets using hook grip and feel like the thumb almost came off. LOL.

Sumo Deadlift : 60kg x 5, 100kg 5, 120kg x 5, 145kg x 5,5,5,3
Romanian Deadlift : 100kg x 5reps x 3sets
Front Squat : 50kg x 5reps x 3sets
Standing Barbell Calf Raises : 80kg x 5, 120kg x 5, 140kg x 8reps x 3sets
Bicep Curl : 30lbs x 8, 25lbs x 8 , 20lbs x 8, 10lbs x 8 (dropset)

4th June 2016

One beginner approached me for some advise. I ask him to start with compounds. Then another noob drag him to do bicep curl superset. LOL.

Military Press : 20kg x 5, 30kg x 5, 35kg x 5, 40kg x 5reps x 3sets
Seated DB Press : 20lbs x 8, 30lbs x 8, 40lbs x 8, 45lbs x 8,7
DB Lateral Raises : 10lbs x 12reps x 5sets
Front Raises : 15kg plate x 12reps x 5sets
Machine Lats Pull down : 30kg x 15reps x 5sets
Pendlay Rows : 60kg x 5reps x 3sets
Cable Pull down : 30kg x 12reps x 3sets
Cable Face Pull : 30kg x 12reps x 3sets

5th June 2016

Volume is not much for the day cause i have badminton next day so not going to kill my legs.

Bench Press : 45kg x 10reps x 3sets [paused]
Low Bar Squat : 70kg x 8reps x 5sets
Standing Barbell Calf Raises : 100kg x 5, 120kg x 5, 140kg x 8reps x 3sets
Leg Extension Machine : 30lbs x 15reps x 5sets

8th June 2016

Bench Press : 50kg x 8, 70kg x 5reps x 4sets
Weighted Dip : 20kg x 8,8,5
Incline DB Press : 30lbs x 8, 35lbs x 8, 45lbs x 8, 50lbs x 8
Close Grip Bench Press : 40kg x 10reps x 5sets
DB One Arm Row : 60lbs x 8reps x 3sets
Cable Face Pull : 30kg x 12reps x 5sets

9th June 2016

Squat : 50kg x 5, 80kg x 5, 100kg x 3reps x 5sets
Stiff Legged Deadlift : 60kg x 12reps x 5sets
Leg Press Machine : 40kg x 12reps x 5sets
Leg Extension Machine : 40lbs x 10reps x 5sets
Calf Raises Machine : 40kg x 10, 50kg x 10, 60kg x 10, 70kg x 10

10th June 2016

Sumo Deadlift : 60kg x 5, 100kg x 5, 130kg x 5, 150kg x 5reps x 3sets
Front Squat : 50kg x 5reps x 5sets
Standing Barbell Calf Raises : 80kg x 10, 100kg x 10, 120kg x 10, 140kg x 10reps x 3sets
DB Hip Thrust : 50lbs x 12reps x 3sets
DB Shrugs : 40lbs x 12reps x 5sets
DB Curl : 40lbs x 5, 30lbs x 5

11th June 2016

Bench Press : 60kg x 8reps x 5sets
Military Press : 40kg x 5reps x 5sets
Hanging Wiper : 12reps x 2sets
DB Press : 30lbs x 12, 40lbs x 12,8
DB Lateral Raises : 15lbs x 12, 20lbs x 12,12

This post has been edited by Amedion: Jun 12 2016, 07:11 PM

23rd June 2016

Yeah. Acid reflux and vacation so no gym for almost 2 weeks. Basically TDEE is below maintenance with junk foods.
I can see that my deadlift is pretty much grip problem. Gotta throw in more forearm training.

Squat : 50kg x 5, 80kg x 5, 100kg x 5,5,3
Sumo Deadlift : 60kg x 5, 100kg x 5, 130kg x 8, 150kg x 10
Standing Barbell Calf Raises : 80kg x 8, 120kg x 8, 140kg x 8,8,8,8
DB Curl : 40lbs x 5, 30lbs x 8,8

24th June 2016

It's been a while since i fail my bench and help myself out of the weights.

Bench Press : 50kg x 5, 60kg x 5, 70kg x 5, 75kg x 2, 80kg x 1, 1
Weighted Dip : 20kg x 8reps x 3sets
DB Seated Press : 40lbs x 8, 45lbs x 6, 35lbs x 8, 30lbs x 8
DB One Arm Row : 60lbs x 8reps x 3sets
DB Side Lateral Raises : 20lbs x 8reps x 5sets

29th June 2016

Squat : 60kg x 5, 80kg x 5, 100kg x 5,5,5
Standing Barbell Calf Raises : 100kg x 8, 120kg x 8, 140kg x 8,8,8
Front Squat : 60kg x 5reps x 3sets
Leg Extension Machine : 50lbs x 10reps x 3sets

This post has been edited by Amedion: Jun 30 2016, 11:26 AM

1st July 2016

Deadlift : 60kg x 5, 120kg x 5, 140kg x 5, 150kg x 3, 160kg x 1, 170kg x 1,1
Barbell Row : 60kg x 5reps x 3sets
DB Shrugs : 60lbs x 10reps x 3sets
Cable FacePull : 60lbs x 12reps x 3sets
DB Curl : 30lbs x 12reps x 3sets
Cable Curl : 40lbs x 12reps x 3sets

2nd July 2016

Military Press : 40kg x 8,5,5,5,5
Seated DB Press : 30lbs x 8, 35lbs x 8, 40lbs x 8
DB One Arm Lateral Raises : 30lbs x 10reps x 3sets
DB Side Raises : 10lbs x 10reps x 3sets
DB Front Raises : 20lbs x 15reps x 3sets
External Rotation : 20lbs x 12reps x 3sets
Internal Rotation : 10lbs x 12reps x 3sets
Upright Row : 20kg x 12reps x 3sets

3rd July 2016

High Bar Squat : 40kg x 8, 60kg x 8, 70kg x 8,8,8
Standing Barbell Calf Raises : 100kg x 8, 130kg x 15,15,15
Leg Extensions Machine : 50lbs x 12reps x 5sets
Hanging Leg Raises : 12reps x 3sets

4th July 2016

Bench Press : 50kg x 8, 70kg x 5reps x 5sets
Wide Grip Bench Press : 50kg x 10reps x 3sets
Close Grip Bench Press : 50kg x 8reps x 3sets
DB Press : 30lbs x 8, 35lbs x 8, 40lbs x 7
DB One Arm Lateral Raises : 25lbs x 12reps x 3sets
Pendlay Rows : 60kg x 8reps x 3sets
Upright Row : 20kg plate x 12reps x 3sets
Cable Face Pull : 50lbs x 12, 60lbs x 12, 70lbs x 12
One Arm Side Raises : 10lbs x 12reps x 3sets
Front Raises : 10kg plate x 8reps x 3sets

This post has been edited by Amedion: Jul 4 2016, 10:08 PM

Didn't bother updating due to inconsistent workout. Weight till hovering between 59kg - 62kg.

I'll just update yesterday's tryout.

1st SEPTEMBER 2016

Low Bar Squat
60kg x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 1
130kg x 1

Sumo Deadlift
60kg x 5
100kg x 5
140kg x 5
160kg x 5
170kg x 3
180kg x 3