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 Skinny Guy Journal, Strong & Shredded For Life

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TSAmedion
post Jun 10 2019, 02:38 PM

It's a bird! No, it's a plane! No, it's star
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From: Klang



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.
TSAmedion
post Nov 26 2019, 05:23 PM

It's a bird! No, it's a plane! No, it's star
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Senior Member
3,377 posts

Joined: Jul 2005
From: Klang



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.

TSAmedion
post Dec 31 2019, 01:43 PM

It's a bird! No, it's a plane! No, it's star
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Joined: Jul 2005
From: Klang



Its a wrap for year 2019.
Did many hypertrophy exercises. Fixed many weakness.

Hope next year can bench 2x, squat 3x and deadlift 4x.
TSAmedion
post Feb 1 2020, 09:23 PM

It's a bird! No, it's a plane! No, it's star
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3,377 posts

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From: Klang



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.
TSAmedion
post Feb 2 2020, 04:39 PM

It's a bird! No, it's a plane! No, it's star
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Senior Member
3,377 posts

Joined: Jul 2005
From: Klang



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
TSAmedion
post Feb 2 2020, 04:56 PM

It's a bird! No, it's a plane! No, it's star
*******
Senior Member
3,377 posts

Joined: Jul 2005
From: Klang



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.



TSAmedion
post Feb 3 2020, 10:43 AM

It's a bird! No, it's a plane! No, it's star
*******
Senior Member
3,377 posts

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From: Klang



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
TSAmedion
post Feb 3 2020, 03:21 PM

It's a bird! No, it's a plane! No, it's star
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Senior Member
3,377 posts

Joined: Jul 2005
From: Klang



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
TSAmedion
post Feb 3 2020, 03:24 PM

It's a bird! No, it's a plane! No, it's star
*******
Senior Member
3,377 posts

Joined: Jul 2005
From: Klang



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
TSAmedion
post Feb 5 2020, 05:16 PM

It's a bird! No, it's a plane! No, it's star
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Senior Member
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From: Klang



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
TSAmedion
post Feb 5 2020, 08:08 PM

It's a bird! No, it's a plane! No, it's star
*******
Senior Member
3,377 posts

Joined: Jul 2005
From: Klang



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
TSAmedion
post Feb 18 2020, 11:50 PM

It's a bird! No, it's a plane! No, it's star
*******
Senior Member
3,377 posts

Joined: Jul 2005
From: Klang



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.
TSAmedion
post Jun 15 2020, 02:43 PM

It's a bird! No, it's a plane! No, it's star
*******
Senior Member
3,377 posts

Joined: Jul 2005
From: Klang



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.
TSAmedion
post Jun 22 2020, 05:31 PM

It's a bird! No, it's a plane! No, it's star
*******
Senior Member
3,377 posts

Joined: Jul 2005
From: Klang



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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