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Skinny Guy Journal, Strong & Shredded For Life
TSAmedion
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Jun 10 2019, 02:38 PM
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Rested awhile already from deadlift and heavy squat cause last week got something popped behind my knee. Guess its hamstring tear.
Deadlift 215kg and thereafter 140kg x 25reps followed by high bar squat 100kg x 5reps x 10sets. Popped at 6th set.
Should have split it for other day after recover. Now throw in glute/knee strengthening exercises to my routine.
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TSAmedion
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Nov 26 2019, 05:23 PM
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Couldn't stand the knee pain with continuous heavy lifting. Switched to bodybuilding style for few months.
Last best lift was squat 140kg only. Bench improved to 100kg. Deadlift to 240kg.
Now starting to switch back to powerlifting workout routine. Back to basic. Brace for everything. Fix form. Dump bad habit. Drop ego. Hopefully can get back on track without any pain.
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TSAmedion
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Dec 31 2019, 01:43 PM
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Its a wrap for year 2019. Did many hypertrophy exercises. Fixed many weakness.
Hope next year can bench 2x, squat 3x and deadlift 4x.
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TSAmedion
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Feb 1 2020, 09:23 PM
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Stopped creatine for almost 2-weeks now. Doesn't seems to affect my endurance or at least not noticeable. Not as buff as before but weight doesn't change much though.
Had few training logs on phone apps but still this is the best place to keep the logs as app gets deleted sometimes.
Started own powerbuilding program. Gotta fine tune to suit my schedule & recovery.
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TSAmedion
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Feb 2 2020, 04:39 PM
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Working on programming for year 2020.
First month will be trial and fine tune the programming based on recovery, how my body re-acts and of course time schedule due to busy work.
I really hope can consistently hit the gym 6 times a week but seems impossible and I don't want to drop any workouts from my programming. We'll see.
After fine tuning maybe reduce to 5-days then will proceed to 3-months powerbuilding till i have decent gains then switch back to strength.
DAY 1 : CHEST & UPPER BACK BENCH INCLINED DB PRESS DB PULLOVER LATS PULLDOWN SEATED CABLE ROW ISO ROW MACHINE NEUTRAL ISO ROW MACHINE SUPINATED
DAY 2 : LEG SQUAT STIFF LEGGED DEADLIFT LEG PRESS SEATED LEG EXTENSION LEG CURLS SEATED CALF RAISES
DAY 3 : SHOULDER MILITARY PRESS DB OVERHEAD PRESS PULL UPS LATERAL RAISES CABLE LATERAL RAISES FRONT RAISES MACHINE SHOULDER PRESS UPRIGHT ROWS
DAY 4 : DEADLIFT & BICEP DEADLIFT DEFICIT DEADLIFTS GLUTE RAISE LEG RAISES CABLE PULLDOWN ABS BICEPS CURL
DAY 5 : BENCH & TRICEP BENCH WEIGHTED DIPS MACHINE CHEST PRESS MACHINE CHEST FLY CLOSE GRIP BENCH PRESS TRICEPS PULLDOWN
DAY 6 SQUAT STANDING CALF RAISES BARBELL ROWS FIX WEAKNESS FIX WEAKNESS FIX WEAKNESS
This post has been edited by Amedion: Feb 2 2020, 04:40 PM
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TSAmedion
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Feb 2 2020, 04:56 PM
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DAY 1 : CHEST & UPPER BACK
First day of my own 2020 programming.
Initially was chest & back exercises but i think will not target lower back cause next day will be heavy squat. Will overwork it. Switched to upper back so can remain the tightness for more stable squat the next day. Programming must be beneficial for long run.
BENCH PRESS 60kg x 12reps 70kg x 8reps 80kg x 5reps x 3sets
INCLINE DB BENCH PRESS 25.5kg x 3reps 27.5kg x 3reps 29kg x 3reps 31.5kg x 8reps 33.5kg x 8reps 25.5kg x 10reps
PLATE PULLOVER 10kg x 15reps x 3sets
LATS PULLDOWN MACHINE 25kg x 12reps 29.5kg x 12reps 34kg x 12reps
ISO-LATERAL ROW MACHINE Neutral Grip 15kg x 8reps 25kg x 10reps 30kg x 10reps
Higher Pronated Grip 15kg x 10reps 25kg x 10reps 30kg x 10reps
First 2-strength workout really tiring. Probably because i'm still on calorie deficit. The rest less tiring but lacks of stamina to throw in more reps.
Still can do few more exercises but don't want to overtrain as of now. Progress according to plan slow & steady.
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TSAmedion
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Feb 3 2020, 10:43 AM
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DAY 2 : LEG
Squat don't feel as tight as before. Kinda slow to rise. Overall feels heavy but not tiring. Will not push too hard.
Standing calf raise feels more stable as i tighten my traps. Did less but quality reps than throwing shitty reps.
HIGH BAR SQUAT 60kg x 8reps 80kg x 5reps 100kg x 5reps 110kg x 5reps x 3sets
STANDING CALF RAISES 110kg x 5reps 130kg x 5reps 140kg x 5reps 150kg x 10reps 160kg x 5reps
LEG PRESS 80kg x 10reps 110kg x 10reps 130kg x 10reps 130kg x 7reps
LEG EXTENSION 16kg x 12reps 20.5kg x 12reps 25kg x 12reps
LYING LEG CURL 11.5kg x 12reps 16kg x 12reps x 2sets
SEATED CALF RAISES 20kg x 15reps x 4sets
This post has been edited by Amedion: Feb 3 2020, 10:43 AM
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TSAmedion
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Feb 3 2020, 03:21 PM
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DAY 3 SHOULDER & ARM
Had dinner before going gym. Felt more energy in the tank. Not going heavy on dumbbells press as elbow tendonitis still there. Got there late so not much exercises can do. Gym close at 11pm
STRICT MILITARY BARBELL PRESS 40kg x 8reps 50kg x 3reps 60kg x 3reps x 3sets
SEATED OVERHEAD DB PRESS 9.5kg x 8reps 17.5kg x 8reps 25.5kg x 8reps 27.5kg x 8reps x 3sets
SHOULDER PRESS MACHINE 47.5kg x 8reps 34kg x 10reps 25kg x 12reps
LATERAL RAISES CABLE 6.8kg x 15reps x 3sets
PALMS UP WRIST CURL 5kg x 12reps x 3sets
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TSAmedion
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Feb 3 2020, 03:24 PM
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DAY 4 DEADLIFT
Did conventional deadlit as i think its more beneficial as im not competing. Definitely cant do 3 deadlift variations unless bad form. Need to throw stiff legged deadlit to one of leg day.
CONVENTIONAL DEADLIFT 60kg x 8reps 100kg x 5reps 120kg x 5reps 130kg x 4reps 130kg x 5reps x 2sets
DEFICIT DEADLIFT 100kg x 8reps x 3sets
HANGING LEG RAISES Bodyweight x 8reps x 3sets
GLUTE HAM RAISES 7.5kg x 10reps x 4sets
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TSAmedion
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Feb 5 2020, 05:16 PM
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DAY 5 CHEST & TRICEP
So much energy today. Felt very good and pumped. Guess pre-workout meal really my thingy. Have to eat at least 300kcal 1hr before hitting the gym. Creatine or pre-workout supplement doesn't feel as energetic although does help. Gotta try again and see.
PAUSED BENCH PRESS 60kg x 8reps x 4sets
CHEST DIP 10kg x 8reps 20kg x 10reps x 3sets
CLOSE GRIP BENCH PRESS 40kg x 12reps x 3sets
CHEST PRESS MACHINE 27kg x 15reps 32kg x 15reps x 2sets
CHEST FLY MACHINE 8.6kg x 12reps x 3sets
CABLE ROPE TRICEPS EXTENSION 6.8kg x 10reps 11.5kg x 10reps x 2sets
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TSAmedion
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Feb 5 2020, 08:08 PM
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DAY 6 SQUAT & SHOULDER
Nothing crazy here. Just chill and looking back at the logs to see if there's any recovery issue. So far so good.
Today is a squat and fixing weakness day. My shoulder definitely the weakest so i'll go for that for now.
HIGH BAR SQUAT 60kg x 8reps 80kg x 8reps 100kg x 5reps 110kg x 5reps
FRONT SQUAT 60kg x 8reps x 2sets 60kg x 5reps
STANDING CALF RAISES 60kg x 5reps 100kg x 5reps 120kg x 5reps 130kg x 5reps 140kg x 10reps
SEATED DB OVERHEAD PRESS 25.5kg x 8reps x 3sets
SHOULDER PRESS MACHINE 20.5kg x 12reps x 3sets
LATERAL RAISES CABLE 6.8kg x 10reps x 3sets
FRONT RAISES PLATE 5kg x 12reps x 3sets
This post has been edited by Amedion: Feb 5 2020, 08:10 PM
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TSAmedion
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Feb 18 2020, 11:50 PM
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Bodybuilding is boring. I'll just jump back to first planned training. I find it hard to follow strictly on program. I'm more to freestyle after heavy compounds.
However, i have less muscle tightness, less pain, less sore and probably less risk of injury cause all having enough recovery time.
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TSAmedion
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Jun 15 2020, 02:43 PM
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Yes finally today can go back to gym. Hopefully still survive after MCO.
Not sure whether want to go bodybuilding or powerlifting. Either way have to go slow first to let me muscle memory get back to normal.
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TSAmedion
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Jun 22 2020, 05:31 PM
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3 months no deadlift & squat already.
Managed 100kg x 1 for squat and 100kg x 12 for deadlift.
Have to reset my body and use proper form instead of going ego lifting with bad habit. Knee still pain due to tight hamstring.
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