Status : Cutting (2 meals + snacks per day)
Weight : 60-61kg
Max Try : Squat 130kg / Bench 65kg x 12reps / 180kg x 6reps
Supplement : Dymatize Creatine, Whey Protein & Xtend BCAA

23-11-2016 @ Wed

Low Bar Squat : 60kg x 5 | 80kg x 5 | 100kg x 5,5,5
Standing BB Calf Raises : 100kg x 8 | 120kg x 8 | 150kg x 8,8,8
Leg Press : 40kg x 12reps x 3sets
Assistant Work : Crunch & Face Pull

24-11-2016 @ Thu

Bench Press : 45kg x 5 | 65kg x 12, 10, 8
DB Incline Press : 35lbs x 8 | 40lbs x 8 | 45lbs x 8 | 50lbs x 8
Weighted Dips : 20kg x 8reps x 3sets
Assistant Work : Cable Pulldown, Plate Upright Row & Lateral Raises

25-11-2016 @ Fri

Sumo Deadlift : 60kg x 5 | 80kg x 5 | 100kg x 5 | 120kg x 5 | 150kg x 15 | 160kg x 5 | 170kg x 5 | 180kg x 3
One Arm DB Row : 50lbs x 8 | 55lbs x 8 | 60lbs x 8
Lats Pulldown Machine : 50lbs x 12 | 55lbs x 12| 60lbs x 12 | 55lbs x 12
Assistant Work : Forearm, Curl & Face Pull

Experiencing CNS fatigue for the first time. Whole body feels very heavy and tired. Slept for more than 12hrs to recover from it.

Wei. Trolling ka? My bench is the weakest ..

Averagely 2 times per week.. sometimes rest a week or two..

Thanks. Body type if different so you gotta keep trying see which one is more comfortable for you.

Everyone have their own deadlift style. Mine as is just usual sumo with foot pointed out 45 degrees. Slightly rounded back when lifting.

Here's a few stretches i do before performing deadlift :-



Oh didn't know about that. Thanks for the info.

You gotta work your way to wider stance. Wider stance = less range of motion. Easier to hit greater weights.

My stance about this :-

30-11-2016 (Wed)

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 3,3
Standing BB Calf Raises : 100kg x 8, 120kg x 8, 140kg x 8, 150kg x 8, 160kg x 8, 170kg x 8,8
Bench Press : 60kg x 5, 65kg x 8,8,5
Triceps Cable Pushdown : 50lbs x 8,8,8,8
Assistant Works : Rotator Cuff, Lateral Raises & Single Arm Triceps Pull Down

10-12-2016 (SAT)

Low Bar Squat : 100kg x 6sets x 3reps
Bench Press : 65kg x 6sets x 5reps
Sumo Deadlift : 60kg x 5, 100kg x 5, 130kg x 5, 150kg x 3, 160kg x 3,3

14-12-2016

Lack of sleep. Hard to catch my breath. Volume is low for squat.
Can't bench cause got full set spotter at work with a quarter bencher.

Low Bar Squat : 50kg x 5, 80kg x 5, 100kg x 5, 110kg x 5,5
Standing BB Calf Raises : 110kg x 8, 130kg x 8, 150kg x 8, 160kg x 8,8,8
Sumo Deadlift : 60kg x 5, 100kg x 5, 130kg x 5, 150kg x 15
Assistant Works : Cable Curls, Forearm, Core

Yeah. Already full spot somemore want quarter bench then increase weight. What the hell...

Depends. Usually touch & go till my grip fail, then fix the grip and go again.

Thanks man.

15-12-2016

Feeling abit better today so decided to do more assistant works but too bad have limited time and can't do more.

Bench Press : 65kg x 5reps x 5sets
Incline DB Press : 50lbs x 8reps x 3sets
Weighted Dip : 20kg x 8reps x 2sets
Cable Standing Triceps Extension : 25kg x 12reps x 4sets
Cable Triceps Pushdown : 35kg x 12reps x 4sets
Cable Fly : 25kg x 12reps x 3sets
Plate Overhead Triceps Extension : 10kg x 12, 15kg x 12
Chest Press Machine : 80kg x 8, 90kg x 8, 100kg x 8

17-12-2016 (Sat)

Low Bar Squat : 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 5,3
Rack Pull : 60kg x 5, 100kg x 5, 140kg x 5, 170kg x 5, 190kg x 1,1,1
Standing BB Calf Raises : 60kg x 8, 100kg x 8, 140kg x 15
Calf Press on Leg Press Machine : 60kg x 4sets x 15reps
BB Row : 40kg x 4sets x 12reps
Lats Pulldown Machine : 60lbs x 4sets x 12reps
Cable Row Machine : 70lbs x 4sets x 12reps
Cable Straight Arm Pull Down : 30kg x 3sets x 12reps
Ez Curl : 20kg x 3sets x 15reps

This post has been edited by Amedion: Dec 19 2016, 09:29 AM

Long time didn't update. Here are my latest best lifts up to date.

Deadlift 150kg x 15
Deadlift 170kg x 6

Squat 100kg x 10
Squat 130kg x 5

Bench 60kg x 10
Bench 75kg x 3

Hmm. Looks like no improvement at all after looking back at my log.
Although no increment and some drops in number but lift form seems better.

Bodyweight probably at 58kg ~ 59kg

Gotta be more consistent if want to bring up the number. Sadly, only able to go once or twice a week due to work.

This post has been edited by Amedion: Feb 28 2018, 11:18 PM

LOL i junkies and don't count calories. I think near 20%.. cannot see abs at all..

If warm up then i super pro already.. Yes squat improved abit.. When want go port klang again?

Nah, typical gym don't deadlift or squat. They only bench and curl. So, i'm like a retard to them cause everyday is leg day.

I'm from Klang. Not sure about Lim though.

They'll never understand

10th March 2018

2-weeks no gym. No motivation at all. Still, need to go maintain.

Squat : 60kg x 5, 80kg x 5, 100kg x 5, 100kg x 5, 100kg x 5
Deadlift : 70kg x 5, 110kg x 5, 150kg x 12, 150kg x 10
Standing Calf Raises : 60kg x 8, 100kg x 8, 140kg x 8
Bench Press : 60kg x 5reps x 4sets
Military Press : 20kg x 10reps x 3sets

None. If can only hit the gym once a week then it'll do all compounds. Otherwise, it'll be squat & bench followed by assistant works most of the time.

All gym center can achieve that if you burn more than you consume.

Please read the stickies > https://forum.lowyat.net/topic/1398766

Almost die in the warehouse gym with 33c outside at this hour.

Sumo DeadLift : 70kg x 5, 110kg x 5, 150kg x 5, 160kg x 16 > Video here
Barbell Shrugs : 40kg x 12reps x 3sets
DB Row : 20kg x 12reps x 3sets
Lats Pulldown Machine : 20kg x 30reps x 3sets
Reverse Leg Curls Machine : 32kg x 15reps x 4sets

Morning Workout
Tuesday, 27 March 2018 at 8:22 AM

Squat
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 100 kg × 5
Set 4: 100 kg × 5
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 100 kg × 5

Standing Calf Raise
Set 1: 70 kg × 8
Set 2: 90 kg × 8
Set 3: 110 kg × 8
Set 4: 130 kg × 8
Set 5: 150 kg × 8

Stiff Legged Deadlift
Set 1: 70 kg × 5
Set 2: 70 kg × 8
Set 3: 70 kg × 8
Set 4: 70 kg × 8

Reverse Leg Curl
Set 1: 27 kg × 12
Set 2: 27 kg × 12
Set 3: 27 kg × 12

Leg Extension
Set 1: 27 kg × 12
Set 2: 27 kg × 12