25th JULY 2015

DB Overhead Press : 22.5kg x 8, 25kg x 8, 8
DB One Arm Lateral Raise : 15kg x 10reps x 3sets
Pull Ups : 8reps x 2sets

and many other assistant work for shoulder & arm.

27th JULY 2015

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 5, 120kg x 2,2
Standing Barbell Calf Raises : 100kg x 8, 140kg x 8, 160kg x 8, 170kg x 10
Partial Deadlift : 60kg x 5, 100kg x 5, 140kg x 5, 160kg x 5, 180kg x 3, 200kg x 1
Weighted Crunch : 25kg x 10reps x 2sets
Leg Extension : Level 6 x 10reps x 3sets

28th JULY 2015

Bench Press : 40kg x 5, 60kg x 5, 70kg x 5,5,3,3
DB Row : 30kg x 8reps x 3sets
DB Incline Bench Press : 22.5kg x 8, 25kg x 8,8
Lats Pulldown : Level 7 x 12reps x 3sets
Cable Triceps Extension : 10reps x 3sets

29th JULY 2015

Sumo Deadlift : 60kg x 5, 100kg x 5, 120kg x 3, 140kg x 1, 160kg x 1, 170kg x 1, 180kg x 1
Conventional Deadlift : 170kg x 1, 160kg x 1, 140kg x 1, 100kg x 1, 60kg x 1
Pendlay Rows : 60kg x 5, 70kg x 5,5
Upright Row : 20kg plate x 12reps x 3sets
DB Shrugs : 20kg x 12reps x 3sets

and many other exercises for grip strength.

31st JULY 2015

Low Bar Squat : 40kg x 5, 60kg x 5,5, 80kg x 5, 100kg (Paused) x 3,3,1,1,1
Front Squat : 60kg x 5reps x 3sets
Leg Extension : Level 5 x 8reps x 3sets
Standing Barbell Calf Raises : 60kg x 8, 100kg x 8, 140kg x 8, 160kg x 8, 170kg x 8

This post has been edited by Amedion: Aug 1 2015, 09:06 AM

1st August 2015

Another month has come and I am now a skinny fat. Gotta do some minor cutting to bring down the fat first but not today, already ate lots of pizza.

Bench Press : 40kg x 5, 60kg x 5,5, 70kg x 3,3, 80kg x 1,1,1,1,1, 70kg x 3, 60kg x 5
Lats Pulldown : Level 6 x 15, 12, 10
Front Raises : 10kg Plate x 12reps x 3sets
Cable Triceps Extension : 10reps x 3sets
Shrugs : 10kg Plate x 15reps x 3sets

4th August 2015

Not enough sleep and calorie. Feels very tired even with empty bar when warming up.

Low Bar Squat : 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 3, 100kg x 3, 110kg x 1, 120kg x 1,1
Standing Barbell Calf Raises : 60kg x 8, 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 3, 170kg x 1, 180kg x 1, 190kg x 1, 200kg x 1
DB Side Bends : 30kg x 12reps x 3sets

6th August 2015

Got one guy offer to spot me but i rejected. I prefer solo.

Bench Press : 40kg x 5, 60kg x 5, 70kg x 5, 75kg x 3, 80kg x 1,1
DB One Arm Row : 30kg x 8reps x 3sets
Incline DB Press : 22.5kg x 8, 25kg x 8, 27.5kg x 6
Lats Pulldown Machine : Level 6 x 12reps x 3sets
DB Curl : 15kg x 8reps x 2sets

7th August 2015

It's like zombie workout today. No mood at all but still manage to pull some weight. Do more reps on deadlift then followed by other assistant works.

Sumo Deadlift : 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 5, 160kg x 3, 170kg x 1, 180kg x 1,1,1
DB Overhead Press : 20kg x 8, 22.5kg x 8, 25kg x 8, 27.5kg x 6
Cable Triceps Pushdown : 8reps x 4sets

10th August 2015

Low Bar Squat : 60kg x 20
Standing BB Calf Raises : 60kg x 30, 30
Bench Press : 40kg x 20, 28
Lats Pulldown Machine : 25, 20

14th August 2015

First time using 25kg bumper plate. It's much bigger therefore my starting position is higher. Easier lift compare to using 20kg bumper plate.

Sumo Deadlift : 70kg x 5, 90kg x 5, 120kg x 5, 140kg x 5, 160kg x 3, 170kg x 1, 180kg x 2,1,1, 185kg x 1
Bench Press : 40kg x 5, 60kg x 5, 70kg x 5, 80kg x 1

26th August 2015

Mom passed away. Didn't workout for 12 days already and I am currently still on a minor cut. Can't believe I can hit new PR today.

Sumo Deadlift : 70kg x 5, 90kg x 5, 120kg x 5, 140kg x 5, 160kg x 3, 170kg x 1, 180kg x 1, 190kg x 1
Front Squat : 60kg x 5reps x 3sets

This post has been edited by Amedion: Sep 3 2015, 09:13 AM

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

Impressive deadlift stats bro

This post has been edited by axtray: Oct 24 2015, 12:37 PM

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

SDL 150kg x 12 is just

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

may i know how tall are you if u dont mind.

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.

whoa man. why the long rest?

Laziness built up caused by gf.