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 Syakirin's log, On my way to become Kratos

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NGV22
post Nov 1 2014, 12:17 AM

On my way
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Junior Member
614 posts

Joined: Feb 2014


QUOTE(Sapurba @ Oct 10 2014, 09:34 AM)

Let's say you want to start new training program, 1st understand the program itself cater to what group. Beginner, Intermediate, Advance (season Pro 😎).
Beginner - Omth to 6mths.  Intermediate - 1 and a half years / 2 years.  Advance - more then 2 years training.


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using time period ALONE doesnt indicate whether you are beginner or not. you should take strength in basic compund lifts into consideration too.. OP is definitely a beginner


QUOTE(anak kenyalang @ Oct 14 2014, 08:56 AM)
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
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why are u adding assistance lifts (chins and dips) to stronglifts?
1. mehdi himself are against this
2. common sense: when u squat 2plates above 5x5 three times a week u will know what im talking about.

QUOTE(anak kenyalang @ Oct 29 2014, 09:04 AM)
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.
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you already answered it yourself. i personally against smith machine for any exercise. i dont see any benefits from it. for ur own good u shld try to find a new gym

kudos for changing from brosplit to a legit beginner routine

This post has been edited by NGV22: Nov 1 2014, 12:24 AM

 

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