27.5.2014 Workout B Week 5



Sweat a ton. best workout B so far. lower back started to sore already coz of deads

28/5/2014 Workout B Week 5



Very very rough session. Squat, bench and row all feeled heavy. Disappointed with squats' form, and pendlay row's fail.

30/5/2014 Workout B Week 5



As usual always completed workout B with satisfaction. most probably because it is still not as heavy as Workout A, and the form is still good on deads and OHP.
End of week 5

Textbook form there!
Keep up the good work

nah, its because the weight is light ass
thanks bro

2/6/2014 Workout A Week 6


What a busy week
All videos shown would be the final set of each exercise. Please critique, thanks

28/5/2014 Workout B Week 5



overall good. feel good. after finished the session i just want to lay on the bed

This post has been edited by NGV22: Jun 5 2014, 10:09 PM

4/6/2014 Workout B Week 6



Overall good, but the fail... damn

6/6/2014 Workout A Week 6



nice workout. squat and bench seems easier compared to monday's workout
end week 6. anticipating the weight increases next week

This post has been edited by NGV22: Jun 7 2014, 01:10 PM

y not wear a belt as well for squats? jus for d extra protection.. n also u sweat darn alot! mayb can try put a round pad on d barbell to reduce some slippage..

Thought this is a good idea to summarize my first month. for future personal use. Annalysing done. will do this after every 4 weeks

week 1 (30/4/2014) Wednesday-week 4(25/5/2014) Sunday
current: week 7
bodyweight: 79kg (174lbs) --> 80kg (176lbs) Gain of 1kg (2.2lbs ) [weighing balance is in unit kg]
caloric intake: 3235 kcal ( which is around 15% surplus of TDEE = 2823KCAL)
sleep: weekdays ~6 hours, weekends ~8 hours

Lifts

deads: 95lbs --> 125lbs
squat: 115lbs --> 145lbs
bench:135lbs --> 150lbs
ohp: 70lbs --> 85lbs


No fails for big lifts
Failed in curls





nah im good. use my 'intenal belt' better. wait till i squat 4 plates then i could consider getting a belt hah.
yes i do sweat alot, i think i should just wear a shirt on the day im doing a squat, although penang is fuarkin hot these few months, it will be uncomfortable

Where do you workout at penang? It is really hot this few weeks here >.<

muhehehe raw power

Gym Rakyat Batu Uban


lol, this oni beginner gains...not pro pun...

had planned the progression for curls would be increase 1 rep every week, and increase 5lbs every month

Won't there be too crowded? Well at least it is much cheaper there.

Bro is this routine alot better than allpros? been lifting for a few months, just started allpros but i find the progression slow since i'm still a newbie.

sometimes too litle people sometimes a bit crowded. but my only concern when its crowded is the only power rack and two flat bench stations in the gym. dumbells and barbells are plenty


firstly, congrats on picking a beginner routine. many people straight go to split when they started lifting, including me. regretted. now we move on to your question

allpro
-for people who cutting because
-slower progression hence less aggressive
-for people who doesnt give a fcuk about quick strength gains
-higher rep range for the big lifts

fierce 5
-for people who bulking because
-fast progression hence very aggressive
-5lbs upper body lift and 10lbs lower body lift/week
-lower rep range for big lifts

my experience with allpro :
-heavy day kick ma balls and light day is like a breeze. i rather have same intensity days throughout the week
-its like a cardio session. i cant even breath properly. 5 huge compound exercise on a day? no thnx jeff. however hundreds of people had gained alot from this routine as you can see from the massive 4 threads just dedicated to this

11/6/2014 Workout A Week 7



very very heavy workout
progression for pushdown would be increase 1 rep/week, 10lbs/month

13/6/2014 workout B Week 7



-after finish workout i practice some hang cleans in order to clean my bar effectively during ohp. man that was hard. even with 10lbs per side it drained me out
-only dissatisfied with ohp form though. otherwise good workout
-end week 7

16/6/2014 Workout Week 8

nothing went well today. really really sucked



-my 1st experience getting stucked under the bar. i saw the gym staff, he helped me. he dont even fcuken lift, and he told me not to mess with heavy weights. he cant even fcuken pick up the 165lbs bar using two hands, i had to push at that failed position to help him. i could have fcuk my shoulders. then, he told other BROS about the incident, some of them LOL at me while i prepare for my pendlay row. they must be saying "duh, that guy dont look like even lift, but wanna be like meathead pushing heavy weights"

-i learnt a lesson here. at the 4th rep im exhausted like fcuk, but i decided to push anyway because i was successful pushing through last week. maybe i should ask a spotter for the final set, but i dint regret not doing so.

-in the future, decided to use the power rack to bench press right after i finish my squat. i dont give a fcuk. nobody use the power rack after i finished my squat anyway.

-very bad day. mood went so down during pendlay rows. i even sat down in the changing room for 10minutes after finished my workout wondering whats wrong with me today

-glutes and chest are suprisingly sore now

This post has been edited by NGV22: Jun 17 2014, 10:29 PM