Day 438:



Actually trained today after like 3 weeks layoff, was pretty excited.

But fuck, went around 9.30pm, small little gym was FULL. The temperature in the gym was around 37~38C atleast.
I started dripping with sweat within 5 minutes into my workout. All soaking wet, as you see even the bench i use have like a big patch of sweat.
Was dehydrated by the 15min mark with clothes all wet, skipped quads cause it was just too fcking hot and I was dehydrated to max and shitty work capacity from layoff.

This is bad. I can get another heatstroke if I train in this shithole. Have to get a proper training facility.

Why do you get heatstroke and get sick so easily??!?! I get hot very easily, I sweat like mad from just some warm up stretches in an air conditioned gym. I've also trained in a fan-less ghetto gym at 3pm.. Did it anyway even though it's hot as shit.

When I was sick or didn't slept the prior night, I'd still ask myself if I wanted to hit the gym. I'd try a few sets see how I do and if it's really bad then I head home.

Idk man, feels like you have a lot to complain about...

inb4 african bodybuilding with cements on bar...

Sup, thanks for dropping by.

The El Nino got me. But don't worry, will be back lifting.

But seriously, life is so much different after stopping BB diet for almost a month. Nowadays I can wear shirts in my house and just sit down without burning & sweating continuously. Also don't sweat while sleeping at night. The body is generally much much cooler. While on a high calorie/protein diet my body is just like a furnace.

I got employed full time after recovering from heat stroke. So my life is abit different now, no longer free from 9am~7pm. Currently I'm looking for a gym to train.

My house here got 2 gyms (small size), however both don't have 2.5KG plates and lowest they have is 5KG... which is fucked up. So you either bench 50kg.... or 60kg. Total screw up. Both are also hot and cramped after 7pm till closing. The earliest they open also 8.30am... by that time i have to get ready for work edy lol.
There's a fitness first & celeb fitness near my house (10 minutes) drive but they are obviously overpriced, and the 1 year contract bullshit (seriously i wonder how do they even get people to sign up).

I work 10 minutes drive away from Body Factory 24-7 gym. So that's the best option for now. I think I can workout around 9.30pm on weekdays. However 1 thing is I might quit my job in another months time. Next Monday will give Body Fac a try after work.

Day 452:

Actually drove to Body Factor @ PJ today. Damn the gym was the best gym I ever saw. 3 floors big and just had everything a lifter may want. Even air conditioned. So perfect.


The fees were mind-blowing as well for such a gym. So CHEAP! Damn if I live nearby there by today I conform buff edy. I so jealous of people who live near to it.
However I only brought RM 100 so I couldn't sign up for the 1 Month package also, so , I went back.

On the way home, I decide to drop by the new gym that recently opened (3 minute drive from my house) instead of going home..... cause I WANTED TO TRAIN SO BAD! Went in.... straight purchased the membership for first month for RM 80 and direct start training, no reg fees cause they newly open so promotion. It was my push day today.



The smallest plates they have is 5kg plates, but I think I can buy my own 2.5kg plates since I saved to much on gym fees. No aircon, nothing fancy, was abit hot, my shirt did got all wet, but was heat was manageable. It was a real solid good session although my maxes were down by 10kg for everything. The drive and the passion was really there surprisingly.

And this is the first time I got to touch a real squat rack, and I was pretty happy that finally a gym had a squat rack. After 4 months of no squats, my 6RM for squat was 60KG lololol, quads were busted after a 3x5. Couldn't walk down stairs hahaha.

I was actually sleep deprived but damn I was so excited training I tottaly forgot about it. Can't wait for back tommorow!



Am Back!

I used ankle weights to overload. Each weighs 2kg, I used them when I need to add 2kg to my DB lifts...

I guess you can use them on bars as well

Day 482:

Woots! Finally hunted down and bought my 1.25kg Olympic plates. These ones are trigrip and rubber coated, meaning the inner part is actually steel as you can see at the core. Came wrapped new in plastic and real good stuff overall. Costed RM25 a pair but well worth it.

Never ever leaving my precious plates in any gym anymore ever.

Physique update:

It's been 1 month I've been training properly since my heat stroke/BB break incident. I've build back up from 63KG back to 64.4KG in a month while maintaining BF%. Current state at 64.4KG, about 15% BF, No pump, no filters nothing:


I've currently passed the Novice rank on key lifts as on http://www.exrx.net/Testing/WeightLifting/...hStandards.html
However I'm still below approx 5~10KG on my maxes in order to reach the Intermediate rank.
So I'm somewhere in the middle of Novice & Intermediate now.
I am also 100% injury/issue free now. My trap is fine now and I've completed my accutane course last month. So most of the isotetrin/accutane is out of my system and my joints feel waaayyy better.

Nutrition Philosophy update:
Currently I am just eating at maintenance, I guesstimate all my calories, and I don't count macros. After counting calories for over a year I'm pretty much at a point where I can guesstimate my maintenance and maintain pretty well.

I'm just gonna hover at 64.5 ~ 65KG and train till my BF% drop to near 10%. I can plan a cut, and a lean bulk and all that like I did last time, however I find it to be useless cause life is unpredictable so I don't care much anymore. So just eat +-200 cals of my 2300 cals maintenance daily, simple, SUSTAINABLE.

Training Philosophy update:
I've reach a point in my life where I've read/watched/followed every damn book/video/blog on this subject that I hardly have anything new to absorb anymore. I am actually sick of anymore info, nowadays I only follow strengtheory.com.

So with that massive amount of information over 6 years,..
I came to conclusion it's all about training optimally > recovering from that training > repeat. If stall change rep ranges, if still stall increase training sets.
That's all, nothing else. As simple as that.

I also no longer train to failure on every set.
Example for 3x8, I do 1st set 8, 2nd set 8, 3rd set fail at 6 maybe. Same weight for all 3 sets.
Failure meaning no longer able to do another rep with good form.
All sets are kept around RPE 8 with last set reaching RPE 9 or 10.
Once I get 8 reps for all sets I increase the weigh by the smallest increment.
Simple.

About the gym not having 2.5KG plates, I've told them I need it and they ordered the plates from China already last month, shud be arriving this week. So nice of them to actually respect my request instead of making fun of me.

This post has been edited by Armesh: May 4 2016, 05:09 PM

Day 440:


Only traps got pump.

Quick update. Making consistent gains, increased 8RMs by 2.5KG for almost all my lifts. I was at maintenance(without calorie counting) and as you see I am starting to get abs. Recomp coming in real good. Weight still in 64.5~65KG range.

I think it's a good time to move up to 66KG now and recomp again.

This post has been edited by Armesh: May 26 2016, 11:40 PM

Ouch, strained my left lower trap again.... doing weighted neutral grip pullups. Always felt the super thick parallel bars were putting alot of pressure on unnecessary muscles, and shit snapped.

Gonna switch over to regular pullups since that bar is normal thickness and doesn't strain.... haiz miss hammer grip.

Arg fuck, kena some flue/throat infection previous Sunday. Now Friday just 80% recovered however no fever so not so bad. Just lots flame flue.

Didn't gym cause too weak. Thanks to that my trap is fully fine now. I'll take this flue as deload since I memang supposed to deload this week. Sat Sun back to gym.

Wonder if my strength will be same or weaker?

Update
It was maintained.

This post has been edited by Armesh: Jun 26 2016, 05:38 PM

Day 535
I feel sad when I come bek from the gym on Sundays.... cause I have to 2 days before I can train again.... lol

Here we go again... hate this shit.

https://scontent-kul1-1.xx.fbcdn.net/v/t1.0...893&oe=57ED97D6

Wed,Thurs - Sat, Sun. There goes 4 of my training days, which is actually 1 microcycle of my 4 weeks mesocycle. Screwing up my 1 month training plan... just because someone wanted to Raya.

Now have to redo the 1 month cycle when the gym reopen. Wasted 1 month.

And people still ask me why my gains suck even after training after 1 year+, here's your answer. Setbacks which I have no control over.

This post has been edited by Armesh: Jul 17 2016, 12:58 AM

I train at 12.45pm for 4 days a week during lunch time in Shah Alam. The sun is at the peak and that gym has fan & AC but none will be turned on. The window is open though. So no such thing as too hot.

Raya, CNY, Deep A Valley, everyone deserves a break. During raya my gym opens only at 7pm. Does that distrupt my plan? No. Do I skip that month and rant? No. You either train at 7pm, or look for another gym for that one month. I have to go to 3 different gyms for the 4 days training. Nothing should stop you. And stop complaining la.

I sincerely come in to see how you gain sincerely, but all I see if complain posts.

No one deserves a break, only I exist in the world. When I feel like training the gym must be open. Period. I ain't gonna go to any gym further than 5 mins from my house, I need it to be convenient.

And if the gym is too hot, I sweat alot, that's it no training. I only will train in nice cool environments.
And I also never go anywhere near failure, because failure is painful.

Training should be at my convenient, comfortable and nice.

I'm also quite sensitive, so I have to rant when my feelings are hurt. Hope you understand.

I am not amazed when there is no gain for you in the past 1 year.

I am a hardgainer.

Day 601

My bench seems to be stuck forever at 67.5kg~70Kg and I was just not feeling my Push- Pull - Rest -Push- Pull - Rest - Rest routine working anymore, the volume just doesn't feel enough at all. So now I been running a new
Chest/Biceps - Back/Triceps - Quads/Shoulders - Hams/Shoulders, training 7days/week thus allowing me to get 1.5x more volume in and shorter sessions in gym.

Managed to increase bench max by 2.5kg, and lower body & back maxes by 5kg. Also managed to increase weighted dips by a huge margin. I also feel my bench may be stalling due to zero overhead pressing. So be adding that.
For back, stopped doing weighted pullups since pullups always recruit too much arms and chest for me no matter how much i adjust my form/grip.
Doing lat pull-downs nowadays and feel it much much better in the back. Absolutely zero chest.

Body-weight now 66Kg @ 15% bf.

Now my left lateral delt is badly strained since 2 weeks ago from lateral raising 7.5kg dumbbells since 5kg was too light... and it only healed like 50%. Making things worst is I strained my Supraspinatus doing weighted dips last week, probably went too low on that shaky dip station. Now benching aggravates it, and can't do dips. So both my shoulders are fucked lolol. Left arm forearm bone also having micro cracks from bicep curling 12.5kg dumbbells.

http://www.massagetherapy.com/articles/ind...atus-Tendinitis

Will be taking a 1~2weeks break from the gym to allow all this to heal. Anywhere it's already time for a deload.

Tricep Dips is like my favorite tricep builder ever, but will have to drop it and sub it with Close Grip Bench. The risk of fcking up your shoulders from weighted dips is just too high and easy to happen. Maybe that's why Mike O'Hearn uses a dipping machine instead? Those are great, wish my gym had it.

This post has been edited by Armesh: Aug 31 2016, 02:54 AM

Been out from the gym for slightly more than 1 week now.
Left medial delt strain seems to be worse than expected.
The fibers still hurt alot at a small region when I lift and rotate my arm in a very specific angle.
Totally rip I think lol.
Can't take chances, probably will off gym for 1 month to let it heal.
Never doing lateral raises with 6RM again. Have to find a medial delt exercise that I can increment by 1.25kgs so I can stay within 10~15RM.

Why would you go heavy on lateral raises, when it is just an accessories?

My gym the dumbbells go like 5kg, 7.5kg, 10kg, 12.5kg ....

I started with doing super strict lying lateral raises on ~40 degree bench using the 5kg dumbbells. First started only can do 3x8... Slowly after 2 months build up to 3x15. And damn 3x15 means those 5kg dumbbells are now my 20RM++, that felt really light! My mid delts also had some good growth.
So then next step of course need to up weight, but the next dumbbells were 7.5kg. So I started doing 1x6,1x5,1x5 with those 7.5kg dumbbells, no choice.... and after a few weeks of this my left medial delt got strained.

About the cable stack at my gym, that one goes like 5kg,10kg,15kg... so out of question.

alo bro, d 1.25kg d shop is still there? onli available offline? tq. d gym m goin didnt hav dat..