Now on some days will workout twice, morning and during office break (afternoon). The idea is to do a lighter and lesser sets. Focusing to improve form.

Decided to include klokov press as well. Ioving the workout. Even 40kg was a real challenge. Shows how weak the lateral Delts are sadly.

Squats decided to again work on the form. So far paused squat has been helping. Alot. Still having mobility issue with left leg, which is very apparent when doing single legged leg press. . Guess that's where bleeding alot of strength. More things to work on..

Also doing alot of paused bench presses for both DB and barbell. Trying to work on the explosive-ness, at the same time, also working on form.

Abandoned the bulk as well. Want to really achieve that lean look and get rid of the love handles.

First half of 2017 gonna be busy..

the last few months sucked. injured the back muscle (thankfully only the muscle) which really hampered progress. had to force to ease up on the training by taking extra 2 days off (instead of the usual 6 days routine).

Felt pretty good today so decided to go to the gym instead of resting. added 2 new workouts to the routine,

power clean - still working on the form. need to work on arm flexibility during the catch (finishing, when the bar is on the clavicle). working set maintained at about 60-62.5kg. Occasionally will combine with OHP if still have some gas left (from power clean + OHP)

hip thrust - decided to try this. since never did it before, the hip bone area at the side still hurts when doing it, even when padded. pretty decent exercise to focus on glutes and hamstring.

This post has been edited by axtray: Feb 22 2017, 01:40 PM

this week had to do morning shift for work. which means having to

1) share the gym with tons of people after work
2) wakeup extremely early (6.30 am) to go to the gym early before work starts at 8.30 am

so yea, solution, workout in jeans. lulz. friend says its douchey, but wth, for once have to agree with Mike Chang, just put on some damn clothes and do the workout.

And consolation, managed to Power clean and press (not push press ) 65 kg today, in a fasted state (more than 20 hours). did 3 or 4 sets of 1 rep. couldn't hit 2 since each attempt will get lightheaded so bad to the point it was spinning.

might wanna start learning more on olympic weight lifting. doing the clean and press really felt badass <-- yes showing off obviously. seriously, don't make it sound like none of you are lifting so that can show off once ripped and strong.

Wow, 65kg strict press is impressive. Bravo!

been a while since the last update.

was overseas for 3 weeks due to training. also because was on a budget (wanted to bring back as much money back home), diet was all over the place. Office had basic gym with dumbbells going to 30kg. but the hotel fitness room was pathetic.

at the end of the day when returned to MY, abs was still visible but disappearing. , but gained weight almost 8kg . pretty sure 4-5 kg are just water weight. but still, this means gaining 2-3 kgs within 3 weeks was just bad. really bad. Almost of of the major lifts also suffered. was barely able to perform the usual working sets. so had to reduce everything by 20-30% of the original working weights

even worse found old photos in the phone in 2015 where was at my leanest with very visible abs. now pretty fired up to cut again seriously.

Hopefully can replicate the discipline i had in 2015 again.

This post has been edited by axtray: Apr 22 2017, 04:55 PM

hey man. thanks lol. i was surprised as well that i could pull it off. though only for 1 rep.

now gunning for 70kg for both power clean + strict press combo

new PR for power clean and strict press combo. 67.5 kg.

70kg soon

finally hit new PR for power clean and strict press combo @ 70kg

back to working the squat form. no more ATG pause squats.

Alright2. so finally and finally the special month of the year comes again.

to recap, in 2016, totally f*cked up the bulk during ramadhan. the bulk was going just fine a month before that. however during ramadhan, stupidly decided to

1) reduced the workout days from 6 to 5. <-- upon analyzing. still not so bad. since it was a new gym (froze CF membership since going at night is just stupid)
2) maintain caloric intake at about 4k (average. 2.5 - 3k weekdays and 5 - 6k weekdays)
2) the weekends, which were the refeed days, were not part of the workout days. biggest mistake.

end result? well, gained quite abit of weight and fat, and mostly on the stomach. watever little abs that were still visible before the fasting month started, almost disappeared.

strength gain, not too much either. well was able to rep benchpress 100kg for 2-3 reps if remember correctly. but then again, that feeble gain over getting pudgy, its was just not worth the trade off.

based from learning experience, can safely conclude that although some people will say, it all comes to the average calories you ingested, either by weekly, monthly yadda2, if one decided to have a refeed day (eventhough after the refeed day meets caloric weekly or monthly goals), a proper, real hardcore workout that will kick ass, on that refeed day is rather important.

Google suggested lots theories, such as nutrient partitioning, nutrient priority watever shits.



Well now its 2017. thankfully the month coincides with cutting cycle. however decided not to re-join the same gym last year (thanks to it lacking squat rack). the gym near the house, turns out to be some super muslim gym, where, guys and girls cannot workout together (there's a schedule that needs to be followed, which is the most retarded stupid shit ever).

So stuck with CF for now. and despite everyone's telling how crazy and stupid it is, decided to do the workout during fasting itself (in the morning)

Before this was already doing an almost 24 hours fasting (no food, only water, 0 calories). Reason for doing 24 hours fasting? well simply because of convenience. doubt there's that much of a benefit to be honest (where ppl claimed hgh, test boost and shit). but at least had debunked the idea that a person will not lose muscle, grow weaker and shit. Been doing this during the cut, ingesting all those calories at night lets you sleep happy. and the lifts, either maintained, or even some improved, surprisingly. focus definitely improved as well. one of the biggest benefits seen so far from a prolonged fast.

so now in ramadhan, with no water as well, decided hell, why not, lets push it a step further.

so, the plan is workout the main lifts during the morning, major compounds. rep range, decreased from 5 to 3. though increased resting time and sets (about 10 sets).

At night, after breaking fast, will use the available dbs and ez curlbars at home to do the highvolume high intensity workouts (god finally using them. were rotting and collecting dust).

initially wanted to invest on a barbell with some wieght plates, but had to put that on hold sadly.


so today marks the second day of this crazy idea, and have to say, it is not that bad. the power clean and strict press at 65 kg, which was a PR 2 months ago, now can easily get 2 reps of the press.

it'll be interesting to see how the cut goes by the end of the month. will post before and after pics

This post has been edited by axtray: May 28 2017, 06:35 PM

status update

currently in the middle of 3rd week of ramadhan fasted training and it's finally taking a toll on the body. left lats started cramping whenever doing squats since last week.

this morning missed waking up to have the usual 3-4 glasses of water. woke up at 8 am with severe cramping on left thigh which took nearly 10 minutes to go away. had to skip the gym since if the cramping is due to dehydration, that's the last thing that needs to happen when squatting over 2 plates, or during OHP.

stopping this? no. as usual, training at night is out of question due to the insane volume of people in the gym. just gonna have to push thru this remaining few days hoping that the body will last.

started doing the snatch. lol this shit is hard as hell. loosing balance even with the barbell alone. tried 30 kg, and actually lost balance and fell. luckily the bar missed the head. how the oly lifters managed to do this shit at hundreds of kilos are still beyond me.

and no, not doing crossfit . decided to shelf bodybuilding routine and aiming for a more athletic performance and body type (still bummed by the chest gap). The power clean, press and snatch fits pretty well in the leg + shoulder days anyway

doing highbar squats now. from the mirror, finally the buttwink is almost gone. also since it carries over to the power clean, press and snatch better than low bar.

This post has been edited by axtray: Jul 18 2017, 02:18 PM

Woohoo all of a suddenly bench press 1rm pr increased from 100 to 107.5kg.

Hit new 1rm pr for ohp at 72.5kg too.

Seems the weird program is working, not to mention the diet as well.

The dream of benching 100kg as working set is coming true at least.

Now lagging deadlift and squat. Haven't deadlifted for weeks. Not really a priority for now

This post has been edited by axtray: Aug 12 2017, 10:49 AM

Bro, amazing workout journal you have there. I wonder how your diet looks like?

Hey bro. Thanks for stopping by

My current diet is nothing special. Just ensuring I have at least 0.6-0.8/lbs of body weight of protein. The rest cincai carbs and fats.

Though I am technically on 23-24 hours fasting on weekdays and 12 to 18 hours fasting on weekends, reason is simply for convenient purposes. not having to worry about preworkout meal post workout etc and can have one or 2 big ass meal

That's all man

I see, got to try it out man, cause my current weight is 120 kg, which is too heavy since last year 99kg. I found it a bit difficult because i couldn't cook due to rent house and eat outside most of the time. I found it difficult to have a proper meal because eating outside is mainly carbs.

My advice is to do something that you can sustain. No point losing all the weight and then gaining back when you revert to your old ways of eating. Just stay consistent and the result will come. God luck

Been making good progress with the ohp since the last update.

1rm now at 75 kg. At exrx webaite, 82 kg bw pushing 75kg is now considered under advanced. Finally have a lift that's in the category

Managed to also
8 reps for 60kg
5 reps at 65kg
3 reps at 70kg

All these were with completed via power clean + press combo. For some reason if starting by unracking it from squat/power rack, can't seem to do it without the lower back feeling like snapping.

Currently on maintenance, or slightly above.still on 23 hours fasting as well. Hopefully can touch 80kg for 1rm before begin the cut in October or November.

starting to incorporate deadlifts again into the session. now following the same exact routine of the presses (OHP and bench).

the squat numbers are going up again at leasts. pulled 3 plate deadlifts pretty easily without straps with double overhand grip. still need to work on the balance since right now the right side of the body is doing most of the work. if this routine works, can finally achieve the lmao4pl8 soon. and lmao3pl8 squat

lower back's not feeling too great as of late. noticed that it started feeling like this after doing deadlifts again. so far for the last 2 weeks managed to get back up to 152.5 kg after like nearly 5 months of stopping.

form wise, according to a gym mate seems fine, no back rounding etc. and it went up pretty fast and smooth. maybe just not cut out to do conventional. if switching to sumo means starting from scratch. inner thigh muscles (groin area) are just not used to it. cant even do 2 lmaopl8. maybe should ditch deadlifts altogether and just focus on heavy rows (pendlays and bent over).

could also be due to working up the heavy squat again. though at the moment currently at 117.5kg which is still far cry from the last pr at 137.5kg

sigh, the 4 pl8 deadlift and 3 pl8 squat will forever remain a dream for now.

getting old sucks.

2 failed bench attempts for 110kg. feels bad man..