4/8/16

Shoulders and legs day (legs focusing on stretching and form check via front squat)

For shoulders, decided to ditch the OHP for Strict military press instead. Reason, 1,i'm aware that my OHP form is far from ideal and thanks to that 2) gonna hurt the lower back in the long run (always sore as hell after the session). Lowered the weight down and now working set is between 40-55 kg.

SPent most of the time today correcting the form for the military press. only did side lateral raise and rear delt for accesories. Finished up with seated DB shoulder press for 3 sets with 34 kg dumbbells.

for the legs, decided to now use front squat (lightweight) as mobility stretching and form check for the upcoming back squat day.

This post has been edited by axtray: Aug 4 2016, 03:16 PM

legs and shoulder day

legs, as usual

60kg x 5
80kg x 5
90kg x 5
100kg 5 sets of 5
110kg 2 sets of 2

leg curl (quads), forgot how many i did

shoulder, again more strict barbell military press. actually managed to press again 60 kg and even for the first time, pressed 62.5 kg for 2 reps. once the right shoulder properly heals, will be aiming for 70 kg (yea while on a cut. well who cares)

then did 1 handed db rows and finished up with strict military dumbbell shoulder press with 26 kg dumbbell.

loving the strict military press so far.

Back and Chest day

Deadlift
60kg 3 sets of 5
100kg x 5
140kg 3 sets of 5
150kg x 1

bent over barbell row
100kg 5 sets of 8

dumbbell pull over
38kg 5 sets of 6

barbell flat benchpress
60kg x 5
70kg x 5
80kg 3 sets of 5
90kg x 3
95kg x 2
100kg x 1
100kg x 1

the rest the usual pull up, chin up (added some tricep cable workout abit while in between sets) and lastly dips.

pretty good day to start the mundayne

This post has been edited by axtray: Aug 8 2016, 01:08 PM

decided to switch it up abit for chest today

instead of starting with flat dumbbell benchpress, starting with 30 degree incline dumbbell benchpress. actually went up all the way to 36 kg. felt pretty good.

then proceeded with 45 degree incline and finally flat bench. struggled with this one.

then did some incline flies for 10 sets (different angles) and then cable chest flies.

for back, did good mornings and lat pull downs.

This post has been edited by axtray: Aug 10 2016, 01:39 PM

your workout quite extreme but it really payoff

Thanks!

today is leg and shoulder day.

and actually PR-ed both squats and Standing Dumbbell OHP.

Squats
60kg x 5
80kg x 5
90kg x 5
100kg 5 sets of 5
110kg x 5
120kg 2 sets of 2

Standing Dumbbell OHP

26kg 5 sets of 6
28kg x 5

the rest are the standard leg curls, 1 handed db rows and 1 handed lat pulldown (trying to focus on the rear delts and lats)

workout has been pretty good this week despite actually reducing the daily caloric intake around 300 cals (having company dinner this friday, hotel buffet. lulz). was expecting the squat to suck but seems that i was worrying for nothing.

This post has been edited by axtray: Aug 11 2016, 01:44 PM

shoulders and legs

lost count how many sets i did for standing shoulder military press. though managed to break PR. Pushed 65 kg for 2 sets of 2.

then did side laterals (reduced the weight). and then rear delt and finish off with seated shoulder press.

legs, learnt my lesson not to push it hard on the shoulder focused day (since it will disrupt the actual leg day). just did lightweight for few sets, making sure ATG. Still got a long way to fixing the squat form.

been a while since last update
.
back and chest day and most important of all, a re-f*cking-feed day. 10k calories, here i come.

felt like shit going to the gym, weirdly started to feel better during the workouts.

did the usual deadlifts, bent over barbell rows, dumbbell pullovers (increased from 38 to 40kg). decided to add single handed db rows for 5 sets as well (squeezing in as many compounds as possible)l.

flat barbell benchpress, failed the damn 100kg attempt last week (thankfully had a spotter). didn't bother trying again after (max went for 95kg) until today finally managed to push it again. probably due to the lats are not firing correctly. still got ways to go before can rep the 100kgs.

finished off with some pull ups, dips and then hammer curls (decided need some mass on the fore arm).


next will be 10k calories cheat day. man been waiting for this day to come. cutting sucks

This post has been edited by axtray: Aug 27 2016, 07:39 PM

lmao cheat day failed. hit about 6.2k only instead of the target 10k. had to estimate for the dinner. but doubt at most more than 6.5k

should've went full on dirty meals.

Crap... Tats alot of calories man...... 10k cheat day.... Damnnnnn bro... How much is yr cutting calories?

Yo. Lol I'm cutting at 3k cals per day for the past 6 weeks.

Gonna reduce to 2.8k after 2 more weeks. Taking it very slow for the cut.

Legs and shoulder gains day

did the usual squats. warm up and then 100 kg 5x5 for working sets and 110kg for 3 sets of 2.

not sure why, felt pretty bad the last few times squating. can't seem to really fire the muscles correctly and not to mention, the area around the left thigh (connecting to the hips) always felt tight when the weight goes above 80kg.

then did leg curls for the quads and then finish up legs with hamstring leg curls.


Shoulders, standing Dumbbell military shoulder press using 28kg dumbbell for 5 sets of 5 and then followed with single arm dumbbell upright row at 32 kg (5 sets of 8).

lastly for the hell of it, decided to hit the barbell military shoulder press. for this workout, i think i'm beginning to find the best position/form for the workout. managed to hit 65kg again despite being the last workout of the day.

Current progress after 7 weeks of cut.

1st 2 weeks were disaster (hard to readjust back into the cut lulz).

Started at about 85 kg. Now around 82. Bf %, well decided not to rely in the machine. Use it before workout, 15. After workout with pump, 13 lol.

Gonna take a while to reach sub 10% since going for a really slow cut. Lifts are still improving for now. Hopefully can retain the strengthas much as possible.

Current workout stats,
Deadlift 160kg
Squats 120kg
Barbell Benchpress 100kg
Barbell Military press (feet together) 65 kg
Db military press (feet together) 28 kg (didn't try 1rm)
Barbell bent over row (Yates style) 100kg
Db benchpress 40kg (5x5)
Seated shoulder press 34 kg (5x5)



This post has been edited by axtray: Aug 30 2016, 10:49 PM

Back and chest day

Deadlifts, barbell bent over rows, db pull over, single handed db rows, and pull ups

Still trying to correct deadlift form (conventional). Ppl are saying should try sumo. But conventional feels nicer, not to mention looks more like a boss doing it lulz.

Felt like today's deadlift got alot of improvement, all thanks to emphasizing abit more on the setup. Though not sure if the back was still rounded during the pulling movement.

Benchpress, starting to do working sets with 90kg for 5 sets.then attempted 95 and 100kg. Felt good. Bar movement was fast and stable. Really felt can rep 1 or 2 more, but since the spotter didnt seem to be paying attention so, didn't bother.

Then did dips and finish up with hammer curls. Decided to incorporate some arm isolations now. The rows did feel abit easier now with the biceps being abit stronger.

This post has been edited by axtray: Aug 31 2016, 11:03 PM

Shoulders and Legs

Felt totally drained today. not sure why, could be due to the intense back workout yesterday.

For shoulders, usual standing military shoulder press. the bar alone felt pretty heavy at first (lmao). But managed to later get in gear properly and performed the usual oscillation sets, light > heavy > light > heavy > medium (80% or 1RM) for reps. weird, i know, but for now its working. lost count how many sets i did. more than 15 maybe.

then moved on to side lateral raise for 5 sets and rear delt workout for 5 sets as well.

finished off shoulder with seated OHP for 5 sets.

after shoulders, hit legs. experimented with the setup again (feet width from each other). tried hip, and shoulder width apart. seems that the closer the feet, the more i'm able to generate power. problem, can get pretty unstable. though still managed to hit 110kg. didn't try going further since was pretty gassed after that.

This post has been edited by axtray: Sep 1 2016, 04:31 PM

Legs and shoulders

very pleased with the squat progress since been making adjustments to the setup and form for the last few weeks. finally today its showing the result. Also since i'm at my weakest on thursday and friday (depletion routine).

Happy to say that the working set for the squats now finally got above 100kg

60kg x 5
80kg x 5
90kg x 3
100kg x 5
110kg 5 sets of 5 <-- working set
120kg 3 sets of 2

the 120kg felt pretty good. have a feeling can hit PR if performing PR prepped routine instead of the usual one.

then did both leg curls for quads and hamstring to finish off

By the time got to shoulders, the left lats started to cramp up for some reason, badly. managed to push to finish the standing dumbbell military press for 5 sets. then moved to single arm dumbbell upright row and face pull to finish off shoulders.

This post has been edited by axtray: Sep 8 2016, 01:55 PM

Back and chest

Still under depletion.

Deadlift did the 140 kg. Felt good. 160kg (current pr), felt fine. Tried 170kg, failed. Didn't manage to lift pass the knee. Gonna try again after the refeed.

The rest the usual rows, db pullovers, single arm db rows and pull ups.

Chest barbell benchpress

60kg x 5
80kg x 5
90kg x 3
100kg 3 sets of 1
90kg 3sets of 3
80kg 3 sets of 5

Then ended the work out with dips.

Refeed time.

shoulders and legs

the usual routines. managed to press 67.5 kg for standing barbell military shoulder press PR. did it 3 times to ensure it wasnt a fluke lulz.

so far been making good gains on the 3 lifts, except for deadlift. need to start thinking on how to improve this.

This post has been edited by axtray: Sep 11 2016, 07:36 PM

Get intimate with squat day.

Gonna fix the damn inconsistent form/progress strength whatever shit for good.

It's war


This post has been edited by axtray: Sep 18 2016, 11:14 AM