23/6/2014 Workout B Week 9

25/6/2014 Workout Week 9



not a good day on squats. duh, time to increase the caloric intake

27/6/2014 Workout B Week 9



gotta deload curls again. duh
decided to slightly increase cAloric intake starting next week

30/6/2014 Workout A Week 10



-fcuked up on bench
-210 is the max weight for the calf raise on leg press machine. thinking of switching to either:
a. seated calf raise ( progression would be hard to tracked and made)
b. the ole standing barbell calf raise ( afraid it will give me low back issues-had a history of acute low back pain)

-overall good, ohp kinda wobbly on the last set
-b4 started ohp felt some pain on left shoulders
-look, light ass bicep curl. light weightzz
-i think gonna dload leg curl 150 is too much for me, used too much support from the upper body
-before this i did behind the head weighted crunch. my cute little fingers always pain from doing these, and i am afraid i can snap out my neck. so i gonna put the plate on ma chest

This post has been edited by NGV22: Jul 3 2014, 09:31 PM

4/7/2014 Workout A Week 10

am so excited for today's workout. because if i succeed i finally has a first lift that exceed 200lb mark. nervous at the same time lol



boom. contrary to my expectations, the whole workout was fcuked. squat feels sooo heavy, and for bench the last set took alot from me.
-for squat, i am already 2 weeks behind. im sure im pretty confident i can make it, but **** happens
-for bench, its time to deload since i failed second time consecutively.
-first deload ever from the 3x5 lifts happened in week 10
-my shoulder pain just got worse. still it is not really that painful, hopefully it can recover during the weekends. no plankls and shoulder dislocations anymore
-im fcukin pissed off with my hp, i recorded whole set of squats only to discover the video is cut off. i must really consider getting a new phone


my original short term goal before 1st august was:
deadlift 225 (no fails no deloads, straight progression)-chance is still there
bench 190 - cannot make it already
squat=> 225 -its kinda hard, must progress without fails in order to happen, chance is low
ohp=> 125 - chance is still there

i had this short term goal in mind since the day i started fierce 5.

-shoulder pain becomes more uncomfortable when doing OHp
-also this is the first time i ohp from a rack. its either im not get used to it or ohp from the bar mechanically is more difficult, but i couldnt complete the reps
-good forum i found about clean the bar vs ohp ffrom rack: http://ausbb.com/showthread.php?t=20724
-i suspect im having rotator cuff tendinitis . already asked for opinions here http://forum.bodybuilding.com/showthread.p...#post1266306271

thanks for the suggestions. will try to love my shoulders in the future.

This post has been edited by NGV22: Aug 1 2014, 12:01 PM

31/7/2014 Workout A Week 11

continue to week 11

weights are deloaded. before injury: squat 205lbs 2x5, 1x3, bench 175lbs 2x5, 1 x4



and then i called it a day. im comfortable with bench until the bar reach my chest. thats when i feel it in my shoulders



picture shows my super long arms while benching. i always stop he bar at the chest. i know its not counted if bar not touching chest, but i think ill just stop few inches off the chest for now. i had fellow gym goers commented that since my arms are long, i shouldnt stop the bar at the chest. whateva

today my shoulders felt better.

This post has been edited by NGV22: Aug 1 2014, 11:58 AM

before injury: deadlift 195 3x5




felt it in the shoulder during pulldowns

4/8/2014 Workout A Week 12




went to ma hometown gym. power rack is always empty, i can squat and bench in it w/o worries. uncomfortable doing reverse flies

shoulder felt great doing pulldown. deadlift was a killer. very exhausting but fun deadlift session. hate incline bench because of the stupid phaggots using the bench station when i was already ready to use it. therefore i used the power rack and adjustable bench which consumed a lot of time. probably the bench station itself sucks in its angle, bar positioning etc. that is why i hate doing inclines.

8.8.2014 Workout A Week 12



-my first form videos since my injury. hometown gym
-felt my butt wink during squat, but video showed very slight wink. i was kinda expected major one
-still do not accustomed to bench in this gym. i felt more comfortable benching in the other gym. noticed that the bar path is not in a straight line. need to bench alot more here.

11/8/2014 Workout B Week 13



hated incline bench so much because the bar racking level at the bench station is too low. i had to push the bar to starting position and this will definitely deplete my energy when i bench heavier in the future. wish i could just do ohp again.

i wanted to sell my dumbells. for those who are interested you can see this thread : https://forum.lowyat.net/topic/3309015

13/8/2014 Workout A Week 13



-left shoulder felt a little hurt while pre workout stretching
-lol at huge bros in ma gym mirin when i squat 185
-had to listen to brosience lecture from a big guy when i started to ask whether i can use the deadlift platform to row while he is still using. among interesting facts i learnt from him are:

a. eat red meat for huge legs ( he must had seen me squat before that)
b. eat 6 meals a day ( u wot m8)
c. taking steroids is not bad at all. eating processed food are as bad as steroids. they both are detrimental to body
d. eat alot to grow (true)
e. he kept praising his friend who went from 60kg+ to 70kg+ in two months in front of my face to show the results of successful muscle building. ( tats newbie gains, noob. )
f. he asked me to eat moar supplements ( creatine, protein, amino acid, etc.) ( not necessary)


i got lectured before i can row. luckily he gtfo before i start my row. if he sees me row, i think i willl get lectured again for slamming the bar on the floor.
if not beacuse of the loud music in the gym, i had used earphones as a way to isolate myself from other people while training.

-my left hip felt pain at the beginning of the day and i was worried it would affect my deadlift session at night. i stretch and roll using tennis ball and the pain decreased.
-workout all felt good. deadlift is heavy


-i always scrap my shins during deadlift. i had done numerous research before this and it seems that some people said its a good form while others claimed its wrong. assumed that my form is still the same as before injury, i think scrapping the shins is not a problem? i should buy a shin guard or something

thanks for ur input. ill get some knee sleeves for dem shins

i appreciate you guys' discussion. this is the last form video i took 2months ago:



i scrapped my shins and the bar moved in the straight line, witih rear delts above the bar. if what the guy in the Animal video said is true, then i sholdd let my shins more upright and this causes the hips to be higher than my iriginal position?

between i have a similar log in bb.com and people there said that my deads form is quite good.

18/8/2014 Workout A Week 14



-everything looks goog
-went to gym with ma friend. he ctiticised my skinny calves. hence the extra set on calf raises lel. the last set burnt my calves
-in future progression for row would be 2nd week increase by 2 reps, 3rd week +5lbs x 8 reps
-wake up today with very painful left wrist. suspected benching caused it. will not doing incline bench and curls 2mrw. just as my shouldedr started to be ok, another problem came.