How about the programme I'm doing now? Is it good enough for me to continue with my current programme? anything i need to improve?

Yeap 5 days split. I like what I'm doing, however been doing the same thing for years already. Might wanna change to SS programme, and stay with it until I can bench same as my body weight.

I see. Will definitely try that. I think for time being, I will try to do SS programme, until I can bench 1.5times my BW.

11/10/2014: Done BSN Half Marathon. Took me 3hours and 55min. Need to improve that.

I'm going to take one week rest, need to recover badly after my half marathon. After my recovery period, I will change my workout programme to Stronglift 5x5. I guess its not too late for me to start this programme

Below are my workout, divided into 2, Workout A and Workout B.

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3x 5-8reps (will add weight once I can complete >10 reps in the first set)

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Chin up 3x5-8reps (Will add weight once I can complete >10reps in the first set)

Will do workout A on Monday, Workout B on Wednesday, Workout A on Friday and so on. Will try to add some cardio at the end of the workout to maintain my fitness, however, it depends on my condition after completed the workout for the day.

Daily accessory work:
-45 degree Decline bench weighted situps, 3x5 (hold body parallel to ground for static 5 seconds each repetition on the way down, then go down slowly and come back up)
-Hyperextensions - 3x8


This post has been edited by anak kenyalang: Oct 20 2014, 10:32 AM

20/10/2014: Start of SS Programme

Squat: 30kg, 5x5. This is just the weight of the plates as I'm using smith machine to squat. My gym have no proper squat rack. Manage to complete the sets with ease, will add more next workout.
BB Bench Press: 50kg, 5x5. Weight include bar and plates.Manage to complete the sets with ease, will add more next workout.
Row: 50kg, 5x5. Weight include bar and plates.Manage to complete the sets with ease, will add more next workout.
Dips: 1st set, BW, manage to do 12 reps. 2nd and 3rd set, BW+20lbs, 5 reps.

Hyperextension: BW+5kg plate, 3x8
45degree sit-up: BW, 3x5

Thanks bro. I saw u set up a new log for yourself too. Keep it up!

22/10/2014: Workout B

Squat: 40kg, 5x5. Complete with ease. Will add more on next workout
OHP: 40kg, 5x5. Complete with a little struggle. Will add more on next workout.
DL: 60kg, 1x5. Complete with ease. Will add more.
Chin Up: BW. 3x6

Hyperextension: BW+5kg plate, 3x8
45degree sit-up: BW, 3x5

Summary: I'm still looking for the boundary of my comfort zone. So I will be adding more weight until I can't finish the sets. For Squat and OHP, weights were calculated based on plates only, coz I'm using Smith Machine, so I have no idea about the weight of the bar. I still struggle doing the chin up. I chose to do underhand grip chin up, coz my underhand is weaker than my hammer chin up.

My current goal is to reduce BF% and increase muscle mass, as well as overall body strength.

Yea I did that while I was still active in Muay Thai. Lots of chin up had to be performed, but somehow, its always the weakest part of my programme.

24/10/2014: Workout A

Squat, 50kg: 5x5
BB Bench, 55kg: 5x5
Row, 55kg: 5x5
Dips: BW+20lbs, 3x6

Hyperextension: BW+5kg plate, 3x8
45degree sit-up: BW, 3x5

Note: F*rk smith machine. I wish my gym have power rack or at least, squat rack.

27/10/2014: Workout B

Squat: 55kg, 5x5.
OHP: 45kg, 5x5
DL: 70kg, 1x5.
Chin Up: BW. 3x7

Hyperextension: BW+5kg plate, 3x8
45degree sit-up: BW+2.5kg plate, 3x5

Summary: Lower back painful when doing squat, more like muscle pain. Tips from a bro at the gym; bring the leg away from the bar, so when in full squat position, it will look like wall squat. Any opinion?

Yea I'm aware of Mark Rippletoe. Unfortunately the gym I'm in now only have Smith Machine. I never had such problem when I was at CF last time, using squat rack. I will try to take a video and post it here.

29/10: Workout B

Squat: 5x5, 60kg
Bb bench: 60kg, 5x5
Row: 60, 5x5

No dip station at my second gym, so I improvised, use lower fly instead. Just for this one.

Lower fly: 20kg each, 3x8, last failed at 6.

Hyper extension, 10kg, 1x5
No decline bench, so no abs workout. Plus damn tired from row.