liftted on and off for more than 2 years using various types of split
tried allpro for a cycle back in february. it was the first full body workout i ever used. Dint like it
then continued to upper lower split. difficult to increase my big lifts
used to skip leg day when started out. regretted.
never conventional deadlift but only do RDL because of low back pain
tired of being weak kunt
therefore decided to do fierce 5


Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Reverse Flies 3x8
Calf extensions 2x15/Tricep pressdowns 2x10 Superset

Workout B
Deadlift 3x5
OHP 3x5
Lat Pulldowns 3x8
Leg Curls 3x8
Ab work 2x15/Curls 2x10 Superset

Fierce 5 is comprised of 5 simple workouts (supersets combined) that should take just over an hour to complete including stretching and warmups. You will be working out 3 nonconsecutive days a week and alternating between workouts A & B. Ex: Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B…etc. Each week you’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts.

*Reverse flies will increase 5lbs per month, leg curls will increase 5lbs per week and ab work increases in reps (try adding a few reps each week.) If you are unable to increase weight in these increments due to equipment limitations then, for that exercise only, increase weight every other week and you can add 2 reps to your work sets for the week you won’t be increasing weight.

workout can be found here : http://forum.bodybuilding.com/showth...hp?t=159678631

This post has been edited by NGV22: May 3 2014, 01:22 AM

30/4/2014 Workout A

resetted my weights by at least 15% to start the program

all weights are lbs unless stated as kg
Squat 3x5 (115) - easy, but left knee pain again( pain since last 3 weeks)
Bench 3x5, (130) - easy, always improving technique
Pendlay Rows 3x8, (105) - 2nd time i do this movement, quite difficult. t-bar row has been my staple row movement
Reverse Flies 3x8, (7.5kg)
seated skullcrusher 2x10, (50) - using the ez bar
Calf extensions 2x15, (120) - straight leg press machine

overall
-left knee pain. squatting is uncomfortable
-still trying to perfect form on pendlay row. must becareful of my low back pain

edited: weights of lifts as bar used is 35lb instead 45lbs

This post has been edited by NGV22: May 3 2014, 01:25 AM

What you're doing seems like a modified version of Starting Strength routine. About your knee pain, are you sure your squat form is correct? Might be the cause.

hi bro, appreciate your comment here. its another recent novice full body program started in the forum, has more exercises than starting strength and i like the layout very much. should be form issue, my knees keep wobbling when descending, even with light weights. i guess i rely to much on the quads and not hams and glutes? im thinking of doing box squats first and learn how to fire the glutes and hams.

2/5/2014 Workout B

Deadlift 3x5 (95)- did some extra sets to learn the technique. now i know why many people love deads. srs im starting to love deads too)
OHP 3x5 (70) - easy
Lat Pulldowns 3x8 (120) - quite intense
Leg Curls 3x8 (110) - easy chit
Barbell curls 2x10 (55) - surprisingly intense
decline crunch 2x15 - bodyweight only, planned to start holding 10lb plate for next workout
after that i messed around with 5 sets of light deads again to really learn the form. the descending portion of the lift is the hard one.

overall love today's workout, maybe because of deads? lol

today i weight the barbells on the weight scale. to my surprise, all this while the bar i used is ~35lb. there are slightly heavier bars lying against the wall and they weight 45lb, real olympic bar. therefore i had to recalculate my lifts as i counted the bar used as 45lb.

This post has been edited by NGV22: May 8 2014, 08:33 PM

Hahah I see. If your legs feel unstable try widening your stance and point your toes outwards. That way you can go down lower on your squats.

thanks i will try that

for the past two days researched so much about stretching for squats. immdiately stretched my tight hip flexors and now they are not tight as fuark. did this stretch



very painful as fuark at the hips, after did these several times for the past 2 days i can finally open out my knees easily while descending into squat position.

one of elliot's videos i watched



dynamic stretches before squat



how to test whether ur calves are tight too? set yourself up into a pistol squat position with other leg straighten out. if u fall, this means the other leg's calves are tight as fuark. i test myself, right is ok, left leg a little tight. did some calf stretches too.

i have a little tight shoulders and i had started to do some stretching. shoulder flexibility is important when holding the bar without flaring your elbows out.


by the time i typed this, my knee pain are gone too. is it because of the stretchings? cant wait for tomorrow to squat pain free.
hopefully some beginners out there will stretch their hips and calves too in order to improve their squatting.

This post has been edited by NGV22: May 4 2014, 07:05 PM

my current diet

6 x whole eggs 420kcal, 42g p, 6g c, 25.8g f
4x medium sized bananas 420kcal, 4g p, 100g c, 1.6g f
4x tbsp of peanut butter 400kcal, 15g p, 14g c, 30g f
4x whole grain bread 292kcal, 18g p, 42g c, 2.8g f
2x serv whey protein 260kcal, 48g p, 8g c, 3g f
2x 100g oats 790kcal, 27g p, 133g c, 17g f
2scoop white rice + handful green veggies + chicken breast/beef/pork (different everyday)
approx 500kcal, 25g p, 60g c, 20g f


total 3082kcal, 179g p, 363g c, 73g f

finishing my ON Gold standard so bought dymatize elithe whey yesterday to continue meeting my protein requirement. choose strawberry blast. probably end of this week will start takiing it.

5/5/2014 Workout A

Squat 3x5 (125) -the best squat session ever. thanks to my regular stretching i can open my knees easily and show my "crotch" LOL it feels soooo good. although legs are still abit shaky, i find it easy going to the bottom. get some stares as i think only me in the gym who goes so deep during squat. others are just doing 1/4 squats with heavy weights but hey, their legs are much bigger than mine so i can just stfu i guess?

Bench 3x5, (135) - easy

Pendlay Rows 3x8, (110) - nice. i am afraid people might stare at me and they wondered what the hell am i doing since this exercise really produce much noise

Reverse Flies 3x8, (7.5kg) -pumped

seated skullcrusher 2x10, (50) - use same weight, decided to start increasing weight next week. same goes to barbell curl from Workout B

Calf extensions 2x15, (130) - easy

overall
-same weight on skullcrusher, ( and reverse flies) ,others increased
-left the gym satisfied
-body is so sweaty after squat and proceed to bench is uncomfortable but fuk it
-stretching does wonders. brb proceed to learn stretchings for upper body naw
-cant wait for deads and ohp tomorrow

7/5/2014 Workout B



This post has been edited by NGV22: May 8 2014, 08:32 PM

9/5/2014 Workout A Week 2



This post has been edited by NGV22: May 9 2014, 11:58 PM

RANT

if only i started deadlift in first few months of lifting, now i should have stronger lower back and hams
if only i started squat in first few months of lifting, now i should have stronger and bigger legs, hence increase my mass
if only i never skipped leg day, now i should easily reached around 185-190 lbs of bodyweight
if only i follow legit program like SS in first few months of lifting, now i should easily have min 2/3/4 status
if only i never overthinking stupid **** like arms day, 5 day split, hypertrophy, design own routine at that level,
if only i never lift on-off and change program frequently,
if only i take helpful advices form this forum seriously and applied them,
if only i realised how important to have foundation (strength) first before move to advanced routine,

in the past 3 years

now i should not look like **** **** and a weak kunt

to beginners who read this ( i doubt any will) please never repeat my mistake, else u will regret years later

This post has been edited by NGV22: May 10 2014, 12:07 AM

Diet Update

add around 200 kcal, not gaining weight last month



Started taking Dymatize elite whey

During the weekends my motivation is always at its peak. Cant wait for monday's deadlift and OHP, it will be fun

This post has been edited by NGV22: May 11 2014, 12:56 PM

12/5/2013 Workout B Week 3



1. Found out after added one extra warm up sets, work sets performance increased. this is compared to last week's session. More time to warm up the muscle, and learn the lifts before work sets

2. I said it will be fun. It was fun. Because of deads and OHP

3. Curls failed. IMO way to much to progress 5lbs every week for curls and skullcrushers. Will think of slower progression for them instead. Maybe 5lbs every 2-3 weeks while adding 1 rep each week the weights not added. But honestly my main priority is the 4 big lifts.

4. feels good after added extra calories

14/5/2014 Workout A Week 3



1. easy, much better compared to last week's session

2. squat still shaky, first few sets of bench also the same need to improve the form

3. some story happened
shared squat rack with a big guy. first he asked me why i am not wearing shoes. i said my shoes are high its hard to balance. barefoot is better as its closer to ground. he said he thought the higher the shoes the better for squat dafaq. then, he asked me am i adding size or maintaining. i said i am adding. then he said "if you wanna add size dont do full squats. besides full squats are bad for your knees. those competitors build their size through heavy and half squats" i was like wtf mate and then i 'try ' to argue with him a little to test out his knowledge. i said "half squats are even worse for your knees, when u do full squat bla3..." then he said "ok to his each or her own..i was told by others that half squats are the right way" then he proceed doing half squats.

cool story although u are like 15-20 pounds bigger than me, u are not necessary correct.

my gym has no one squat or deads properly, ever. they half squat and deadlift with major rounded lower back. im ok with that, but when they try to preach their assumed-correct method to me, its annoying. mind your own business

16/5/2014 Workout B Week 3



1. I really need to bring my log book to the gym, i always forget the weights for exercises after the big lifts
2. Deadlift is too light, wish I could fast forward the time and add the weights
3. Planned to start record my form on the big lifts
4. Will OHP barefeet next time, too.

19/5/2014 Workout A Week 4



1. good squat, bad bench and rows
2. gained 4lbs in more than 1 week..not sure whether the gym's weighing machine is trolling
3. think i ate enough, gotta try to sleep more
4. NOTE TO SELF: Please squeeze the bar while bench

21/5/2014 Workout B Week 4



1. Overall is good, left the gym satisfied
2. **** my hphone, wish i can buy a new one and record videos without worries
3. The gym's weighing machine trolled me hard, my weight is still the same

This post has been edited by NGV22: May 24 2014, 02:22 AM

23/5/2014 Workout A Week 4



1. As i finished my squat my knee pains. Today i cant really open my knees out while focusing on not squatting too deep. i already do stretchings before starting my session, really stretched the super tight glutes before workout too. was so disappointed that my hips were still tight. really **** desk jobs, you really need to stretch the whole god damn time and i wish i can do that but really, its inconvenient to do that in the office. post workout, i did stretchings again and the knee pain's gone, srs. so i can conclude that whenever my knee pains, tight hip flexors are the culprit

2. My research and today's workout proved that bar position is one of the culprit of butt winking

3. Hands down squat is one of the hardest exercise to master and perfect the form.

4. Done a month of Fierce 5, feel good

This post has been edited by NGV22: May 27 2014, 08:22 PM

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

erm.. imho, wat d gym staff said true. dont mess wit heavy weight or complete ur reps if u got no confident. u r endangering not onli ur life, but d life of other people around there.

unless u got spotter / machine bench press / smith machine, ill say safe 1-2reps for backup

thanks for your input.

i am supposed to hit 165lbs 3x5 this week, so no, i should be able to push through according to the progression scheme. i am not simply messing with heavy weights, i am simply using the weights that i should use. that is why what the staff said angered me

keep 1-2 reps away from failure would not be an option. i am using a one of the many beginner programs just like starting strength or stronglifts. if i were to do this, confirm i will fail each session and hence, the red fonts.

i had said before its hard to find a spotter who knows what he is doing. i would rather use a power rack if its empty. no, dont even mention machines/smith machines man

-i think i sprained my neck or something during ohp, luckily its not a tear
-theres mini power rack in a smaller gym next to this main gym, and i found out that it has outer pins( for ohp). HOWEVER, the smaller gym has light ass plates only. and guess what, the staff said i cant move weight plates from main gym to the smaller one. i can only see 4x25lbs plates, 10lbs plates and smaller etc. ill see if there is less people in the smaller gym ill ohp there in the future. but once im over 145lbs on ohp, that gym will be useless already

This post has been edited by NGV22: Jun 19 2014, 09:49 PM

muehehe. smith machine

haha.. its usual for any gym staff act like dat. last time i also same. trapped under d bar after i snapped my back dat was 15 years ago.

Always look for spotter if any good guy there. If there is no one you know, ask politely and tell them what to do.

Normally after train for 1 year at least, you can know how much further you can go. And you can stop 1 rep before failure.

In case there is no reliable spotter, use the squat rack. If squat rack not available, and u hit failure in bench, drop the bar to your chest and roll down. NEVER roll up to your neck. Search roll of shame. I did that sometime when there is no spotter at all and no squat rack. I feel nothing wrong with that if it is not too heavy barbell.

Forget about smith machine, it totally sucks. I rather not training my chest if I must use the smith machine lol.

This post has been edited by -ccy-: Jun 20 2014, 06:18 PM

damn, how is trapping under the bar snap up ur back? sorry to hear that man.


yep i know about roll of shame. have to practice doing it though. thanks for your suggestions

20/6/2014 Workout A Week 8



-im confident in bench last rep because im benching in the power rack. although i kinda fuked up my warmsets by adjusting the power rack here and there so that i am comfortable benching first time there, i made it!
-squat's last rep looked horrible. the weight is so heavy that i could even felt it in my spine
-good ending for week 8

edit: daminit i just realised i took too long between reps, i was panting hardly, it was 5 seconds between 3rd and 4th rep. dammnit

This post has been edited by NGV22: Jun 21 2014, 06:11 PM

few days ago one of my friend who lifts said he would start Stronglifts. im sooo excited for him, as he always do bro splits. i had talked with him about doing a real program before this, but as you know, its hard to change the bro-mindset from your friends. I suggested fierce 5 to him, but it seems that he already confirmed of doing Stronglifts, so i dont wanna force him anymore. this coming week he will play around with 5RM, and then the other week he will start the program. he deadlifts 250 for reps, squat and bench quite similar to mine. I even asked him to create a log in bb.com so that he can learn much more from this forum.

i hope more of my friends who are gym goers try to get away from their brograms which mostly consist with brosplits. this friend of mine is the first to do so though.

in another matter, i planned to purchase Chuck Taylors to wear in the gym. im tired of barefooting while squattng, deadlifting, ohp-ing and rowing. it is unpleasant to barefoot here even with socks on as the gym is not clean unlike other huge fitness centres. grey colored socks would turn into black colored socks. I found out that many powerlifters recommend chuck taylors. it wil be a good investment. ill probably visit the store in this coming few weeks.

This post has been edited by NGV22: Jun 22 2014, 12:41 AM

converse sneakers r awesome stuff. i had my all star canvas aka chuck taylor 10 years d. m still wearing but need buy new 1 d..

i tried to squeeze more energy when doin bench press till my butt lift off from chair n back arching like sheet. dats when i snapp my back n cant finish d reps..lol.

wah cn tahan 10 yrs, not bad..

so lifting weights mst be hard for u since you gt low back injury

current: entering week 9

week 1 (30/4/2014)-week 4(25/5/2014)
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

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

Small lifts
curls
-----------------------------------
week 5 (26/5/2014) - week 8(22/6/2014)
bodyweight: 80kg(176lbs) --> 81kg (178lbs) another gain of 1 kg (~2.2lbs)
caloric intake: 3235 kcal - 3405 kcal (15-20% surplus of TDEE = 2823KCAL)
sleep: slightly worse than week 1 - 4

Big lifts
deads: 125lbs -->165lbs
squat: 145lbs -->185lbs
bench: 145lbs -->165lbs
ohp: 85lbs --> 100lbs

small lifts
pendlay row
pulldown
-------------------------------------
legend
green= successfuly followed progression scheme
blue= wrong weight used/missed workout
red= deloaded at least once, a deload is done if an exercise failed 2x consecutively, or form is too phucked up

This post has been edited by NGV22: Jun 23 2014, 12:37 AM

depends on wat type of excersize.. m still having problem to do back squat. after do it, d next day sure having huge pain on lower spine... using belts hav gib me extra protection to my lower back. can perform OHP or any vertical loaded weight except back squat.

damn u can try front squat for ur main leg exercise...back squat do put stress on low back..

23/6/2014 Workout B Week 9

yup..subs back squat wit front

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

once in awhile mayb 1-2times in a month i did train rotator cuff by usin cuban press..

nowadays i need 5min vry light shoulder warm up to avoid extreme pain on it.. huhu


if going heavy i always start wit rack coz not able to clean it to shoulder...huhu..

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.