27/06/15

Back and Biceps Day

Week 3

Deadlift
Set 1: 5x200lbs
Set 2: 3x225lbs
Set 3: 3x250lbs

Lat Pulldown (Medium Grip)
Set 1: 10x90lbs
Set 2: 10x110lbs
Set 3: 10x120lbs
Set 4: 10x130lbs

Seated Low Row (one Hand)
Set 1: 12x20kg
Set 2: 12x30kg
Set 3: 10x35kg
Set 4: 10x40kg

Close Grip Cable Row
Set 1: 11x100lbs
Set 2: 11x110lbs
Set 3: 10x120lbs
Set 4: 10x130lbs

Machine Preacher Curl
Set 1: 12x25lbs
Set 2: 12x30lbs
Set 3: 10x40lbs
Set 3: 10x30lbs

Standing Side Hammer Curl
Set 1: 12x10kg
Set 2: 12x10kg
Set 3: 10x10kg

This post has been edited by unclemike: Jul 3 2015, 12:09 PM

28/06/15

Shoulder Day

Week 1

Standing Overhead Press
Set 1: 5x85lbs
Set 2: 3x100lbs
Set 3: 1x115lbs

Seated Shoulder Press
Set 1: 12x15kg
Set 2: 10x17.5kg
Set 3: 6x20kg

One arm Lateral Raises
Set 1: 12x7.5kg
Set 2: 12x10kg
Set 3: 10x10kg

Reverse Fly Machine
Set 1: 12x50lbs
Set 2: 12x65lbs
Set 3: 12x80lbs
Set 4: 10x95lbs

This post has been edited by unclemike: Jul 3 2015, 12:08 PM

Damn... Been neglecting my journal here... will start updating again tomorrow

Been long enough. Changing my training to Upper Body, Lower Body Split.

02112015

Week 1: Upper Body Day

Standing Overhead Press

Set 1: 5x90lbs
Set 2: 5x105lbs
Set 3: 5x120lbs

Bench Press
Set 1: 10x135lbs
Set 2: 10x135lbs
Set 3: 10x135lbs
Set 4: 10x135lbs
Set 5: 10x135lbs

One Arm Dumbbell Rows
Set 1: 10x22.5kg
Set 2: 10x22.5kg
Set 3: 10x22.5kg
Set 4: 10x22.5kg
Set 5: 10x22.5kg

One Arm Machine Preacher Curl
Set 1: 12x20lbs
Set 2: 12x30lbs
Set 3: 12x40lbs

Triceps Pulldown
Set 1: 12x20lbs
Set 2: 12x30lbs
Set 3: 12x30lbs

Dumbbell Flyes
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg

Crap gained from 94kg to 96.5kg! Need to be more serious on my Cut.

09122015

Week 1: Upper Body Day

Bench Press
Set 1: 5x155lbs
Set 2: 3x185lbs
Set 3: 1x205lbs

Shoulder Press
Set 1: 10x30lbs
Set 2: 10x35lbs
Set 3: 10x40lbs
Set 4: 10x45lbs
Set 5: 10x45lbs

Close Grip Lat Pulldown
Set 1: 10x70lbs
Set 2: 10x85lbs
Set 3: 10x100lbs
Set 4: 10x120lbs
Set 5: 10x140lbs

Dumbbell Overhead Triceps Extension
Set 1: 12x15lbs
Set 2: 12x15lbs
Set 3: 12x15lbs

Ez Bar Curl
Set 1: 12x40lbs
Set 2: 12x40lbs
Set 3: 12x60lbs

Shoulders feeling weak after Bench Press... decided to increase the weight slowly on each set.

This post has been edited by unclemike: Dec 10 2015, 02:26 PM

Bro Splits kinda day 16/01/2016

Bench Press
Set 1: 5x145lbs
Set 2: 5x170lbs
Set 3: 5x190lbs

Incline Dumbbell Bench Press
Set 1: 12x17.5kg
Set 2: 12x20kg
Set 3: 12x22kg
Set 4: 12x25kg

Machine Chest Fly
Set 1: 15x80lbs
Set 2: 12x80lbs
Set 3: 12x80lbs
Set 4: 12x80lbs

Close Grip Bench Press
Set 1: 12x40kg
Set 2: 12x40kg
Set 3: 12x40kg

Rope Triceps Pulldown
Set 1: 15x30lbs
Set 2: 15x30lbs
Set 3: 12x40lbs

Leg Day 17/01/2016

Starting to incorporate Back Squats again

Back Squat
Set 1: 5x185lbs
Set 2: 5x215lbs
Set 3: 5x240lbs

Front Squat
Set 1: 10x90lbs
Set 2: 10x90lbs
Set 3: 10x110lbs
Set 4: 10x110lbs

Leg Press
Set 1: 15x180lbs
Set 2: 15x180lbs
Set 3: 15x270lbs
Set 4: 15x270lbs

After This 3 exercises... I almost Died. Damn

Back Day 19/01/2016

Deadlift
Set 1: 5x225lbs
Set 2: 5x245lbs
Set 3: 5x280lbs

Close Grip Lat Pulldown
Set 1: 12x85lbs
Set 2: 12x85lbs
Set 3: 12x100lbs
Set 4: 12x100lbs

Hammer Strength Lat Machine (wide grip)
Set 1: 12x45lbs
Set 2: 12x45lbs
Set 3: 12x55lbs
Set 4: 12x55lbs

Bent Over Row
Set 1: 12x65lbs
Set 2: 12x65lbs
Set 3: 12x65lbs

Seated Cable Row
Set 1: 12x35lbs
Set 2: 12x45lbs
Set 3: 12x55lbs
Set 4: 12x60lbs

if u want to lose weight fast..do cardio more..
its ok if weight go up and down, as long it doesnt go beyond your previous weight.. its normal.. just watch the calories intake..
keep it up

Updates!

Reducing my Calories to 1900 now. I hate doing this.

Was on 2000kcal. So far no drop in strength. Hopefully can maintain this way. Will update my workout here soon.

As for now, my upper body workout is more or less the same. reducing my work volume for lower body workout. Lower body compund movements are killing my recovery.

15/03/2016

Deadlift Lower/ Upper Body whatever day?

Deadlift Week 1
Set 1: 5x230lbs
Set 2: 5x255lbs
Set 3: 5x295lbs

Leg Curl
Set 1: 12x15lbs
Set 2: 12x25lbs
Set 3: 12x25lbs
Set 4: 12x25lbs
Set 5: 12x25lbs

Shrugs
Set 1: 12x95lbs
Set 2: 12x95lbs
Set 3: 12x95lbs
Set 4: 12x95lbs
Set 5: 12x95lbs

Rear Delt Fly
Set 1: 12x15lbs
Set 2: 12x15lbs
Set 3: 12x15lbs

Deadlift final set 295lbs felt freaking heavy. I hate cutting at 1900kcals

This week onwards will be changing it up a little for lower body workout. For both Days, will only perform heavy Deadlifts and Squats. Will lay off any assistance movements such as leg curl, leg extension and leg press.

Decided to follow Darklight79's advice to eat at least 80% clean.

dropped my weight from 97kg to 95kg. Took me almost 5 weeks to drop 2kg... FML

No longer doing intermittent Fasting. Weight loss stalled for 3 weeks at 95kg. decided to split my meals from 2 to 3 meals.

My constant breakfast now

60g of Quaker Oats = 225kcal
2 Scoops of Synthia-6 Whey= 400kcal

Remaining source of carbs will come from rice only. easier to count calories. As for protein, either chicken breast, tofu or fish. All of the sauces that comes together with the meat will pass to my girlfriend. hahaha.

My Big Lifts seems to be maintaining despite the weight loss. Deadlifts beginning to feel heavy at 315lbs and above. Bench Press strength seems to be increasing a little. Squat seems to be having small increments. Stopped doing heavy overhead press due to left shoulder and neck pain (both feeling stiff).

Hopefully I can be at 90kg by June 2016 and 75-80kg range by May 2017.

23032016

Week 2: Upper Body Day

Bench Press
Set 1: 3x165lbs
Set 2: 3x195lbs
Set 3: 3x205lbs

Machine Shoulder Press
Set 1: 8x25lbs
Set 2: 8x25lbs
Set 3: 8x35lbs
Set 4: 8x45lbs

Hammer Strength Lat Pulldown (Single Hand)
Set 1: 10x45lbs
Set 2: 10x70lbs
Set 3: 10x70lbs
Set 4: 10x70lbs
Set 5: 10x70lbs

Hammer Curl
Set 1: 12x25lbs
Set 2: 12x25lbs
Set 3: 12x25lbs

Triceps Rope Push Downs
Set 1: 12x20lbs
Set 2: 12x20lbs
Set 3: 12x20lbs

24032016: Measured myself this morning I dropped another 0.5Kg. New Weight, 94.5KG

24032016

Deadlift Week 2
Set 1: 3x250lbs
Set 2: 3x285lbs
Set 3: 3x315lbs

Leg Press
Set 1: 12x90lbs
Set 2: 12x180lbs
Set 3: 12x270lbs
Set 4: 12x270lbs

Rear Delt Fly
Set 1: 12x20lbs
Set 2: 12x20lbs
Set 3: 12x20lbs

Feeling tired, exhausted from work. Couldn't do my usual training volume. Wanted to do squats but my lower back was giving out. Oh well.

28032016

Upper Body Day

Bench Press
Set 1: 10x135lbs
Set 2: 10x145lbs
Set 4: 10x145lbs
Set 5: 10x145lbs

Seated 90Degree Angle Dumbbell Shoulder Press
Set 1: 10x35lbs
Set 2: 10x35lbs
Set 3: 10x35lbs
Set 4: 7x45lbs

Machine Low Row (Single Hand)
Set 1: 10x65lbs
Set 2: 10x65lbs
Set 3: 10x65lbs
Set 4: 10x65lbs
Set 5: 10x65lbs

Standing Dumbbell Curl
Set 1: 12x25lbs
Set 2: 12x25lbs
Set 3: 12x25lbs

Lying Triceps Dumbbell Extension
Set 1: 12x20lbs
Set 2: 12x20lbs
Set 3: 12x20lbs

Tried to perform my shoulder press again using lighter weighs, using 90 degree bench and pressing narrower than my usual. seems to be fine and did not have any of the numbness feeling on my left trap and delts. Will stick to this criteria for a while and see how it goes.

Tried Lying Triceps Dumbbell Extension for the first time by going slow on the negatives. not bad.

Lower Body 29032016

Back Squat
Set 1: 3x205lbs
Set 2: 3x245lbs
Set 3: 3x275lbs

Deadlift
Set 1: 10x155lbs
Set 2: 10x155lbs
Set 3: 10x155lbs
Set 4: 10x155lbs
Set 5: 10x155lbs

Rear Delt Fly
Set 1: 12x15lbs
Set 2: 12x15lbs
Set 3: 12x15lbs

Dumbbell Shrugs
Set 1: 12x45lbs
Set 2: 12x55lbs
Set 3: 12x60lbs

Was grinding the shit of my final set of squat.... last rep, my form completely suck. I HATE CUTTING at 1800kcal....

This post has been edited by unclemike: Mar 30 2016, 10:51 AM

Failed to bench for 5 reps at 85% of 240lbs.... managed to get 4 reps only. din bother to try the 5th rep as I was struggling to get the 4th rep. I HATE CUTTING!