I've been working out (seriously) for 2 month now. Before that, I wasn't consistent, workout 2 days and then rest for a week...and slowly i got lazy. But its time to end the laziness and work my goal!

For 2 month I've been doing mostly weights training and less in cardio. But starting this month I decided to do more on functional workout + cardio instead of isolation. I've started doing stronglift only last week, and cardio workout after.

14 June 2016
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Weight = 93kg

Barbell squat
20kg bar + 15kg x 2 plates for 6 reps x 5

Bench press
20kg bar + 10kg x 2 plates for 6 reps x 5

Barbell row
20kg bar + 10kg x 2 plates for 6 reps x 5

Pull-up
Assisted 50kg 6 reps x 3

Cardio
Burpee + High knee + Squat n Jump + Jack knife + Push up
work time 30 sec, rest time 20 sec x 2


16 June 2016
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Weight = 93kg

Barbell squat
20kg bar + 17.5kg x 2 plates for 6 reps x 5

Overhead press
20kg bar + 2.5kg x 2 plates for 6 reps x 5

Deadlift
20kg bar + 25kg x 2 plates for 6 reps x 5

Pull-up
Assisted 47.5kg 6 reps x 3


18 June 2016
----------------------------------------------------------------------
Weight = 93kg

Barbell squat
20kg bar + 20kg x 2 plates for 6 reps x 5

Bench press
20kg bar + 12.5kg x 2 plates for 6 reps x 5

Barbell row
20kg bar + 12.5kg x 2 plates for 6 reps x 5

Pull-up
Assisted 45kg 6 reps x 3

Cardio
Burpee + High knee + Squat n Jump + Jack knife + Push up
work time 30 sec, rest time 20 sec x 2 (failed to complete 3rd set)

This post has been edited by devil_x: Jun 27 2016, 11:24 AM

i did stronglift for about 1 year in 2013. In the beginning it might seem too easy, but keep following the plan and eventually you will lift heavier than you ever imagined. I weigh 72kg and my PB before I quit going to the gym is:

Bench press 75kg x 5
OHP 65kg x 5
Squat 110kg x 5
Deadlift 140kg x 5
Barbell row 60kg x5

One of the workout that i felt really help with the program is to include farmer's walk and lunges. Grab the biggest dumb bell in the gym and just walk around a bit and include lunges as well.

Good luck!

wow thats great bro. and thanks for the advise. definitely will include farmers walk n walking lunges.

20 June 2016
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Weight = 93kg

Pull-up
Assisted 50kg 6 reps x 4

Barbell squat
20kg bar + 42.5kg for 6 reps x 5 (20 + 1.25kg plates)

Overhead press
20kg bar + 7.5kg for 6 reps x 5 (2.5 + 1.25kg plates)

Deadlift
20kg bar + 50kg for 6 reps x 3 (20 + 5kg plates)


22 June 2016
----------------------------------------------------------------------
Weight = 93kg

Pull-up
Assisted 50kg 6 reps x 4

Barbell squat
20kg bar + 45kg for 6 reps x 5 (20 + 2.5kg plates)

Bench press
20kg bar + 30kg for 6 reps x 5 (10 + 2.5kg plates)

Barbell row
20kg bar + 13.75kg for 6 reps x 5 (10 + 2.5 + 1.25kg plates)

Farmers walk
32kg for 40 steps x 5 (16kg kettlebells)

Weighted walking lunges
24kg for 20 steps x 1 (12kg kettlebells)
32kg for 20 steps x 4 (16kg kettlebells)


24 June 2016
----------------------------------------------------------------------
Weight = 93kg

Barbell squat
20kg bar + 50kg for 6 reps x 5 (20 + 5kg plates)

Overhead press
20kg bar + 12.5kg for 6 reps x 5 (5 + 1.25kg plates)

Deadlift
20kg bar + 50kg for 6 reps x 3 (20 + 5kg plates)

Pull-up
Assisted 47kg 6 reps x 2
Assisted 47kg to failure (4 reps)
Assisted 47kg to failure (4 reps)

This post has been edited by devil_x: Jun 27 2016, 11:25 AM

keep it up bro!

22 June 2016
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Weight = 93kg

Pull-up
Assisted 47kg 6 reps x 4

Barbell squat
20kg bar
+ 20kg for 6 reps x 2 (10kg plates) warm-up
+ 55kg for 6 reps x 5 (20 + 5 + 2.5kg plates)

Bench press
20kg bar
+ 10kg for 6 reps x 2 (5kg plates) warm-up
+ 27.5kg for 6 reps x 5 (10 + 2.5 + 1.25kg plates)

Barbell row
20kg bar
+ 10kg for 6 reps x 2 (5kg plates) warm-up
+ 30kg for 6 reps x 5 (10 + 5kg plates)
-- need to work on the form. will de-load at the next workout

Farmers walk
40kg for 40 steps x 5 (20kg kettlebells)


30 June 2016
----------------------------------------------------------------------
Weight = 93kg

Pull-up
Assisted 45kg 6 reps x 1
Assisted 42.5kg 6 reps x 1
Assisted 40kg 6 reps x 1

Barbell squat
20kg bar
+ 20kg for 6 reps x 2 (10kg plates) warm-up
+ 57.5kg for 6 reps x 5 (20 + 5 + 2.5 +1.25kg plates)

Overhead press
20kg bar
+ 15kg for 6 reps x 5 (5 + 2.5kg plates)

Deadlift
20kg bar
+ 20kg for 6 reps x 1 (10kg plates)
+ 47.5kg for 6 reps x 3 (20 + 5 + 1.25kg plates)


2 July 2016
----------------------------------------------------------------------
Weight = 93kg

Barbell squat
20kg bar
+ 20kg for 6 reps x 2 (10kg plates) warm-up
+ 60kg for 6 reps x 5 (20 + 10kg plates)

Bench press
20kg bar
+ 10kg for 6 reps x 2 (5kg plates) warm-up
+ 30kg for 6 reps x 5 (10 + 5kg plates)

Barbell row
20kg bar
+ 10kg for 6 reps x 2 (5kg plates) warm-up
+ 25kg for 6 reps x 5 (10 + 2.5kg plates)

Farmers walk
48kg for 40 steps x 5 (24kg dumbbells)

hows it going bro?

July has been a "holiday mood" month. posting the journal shortly

Week of 4 July 2016 I was on a company trip, following the week of 11 July with a personal trip, so with schedule to keep and no access to power rack, so I was only able to workout kao kao on 4 July before going for holidays.
During the personal trip to Bangkok, I was able to "sneek in" a workout in the hotel gym, on the last day before heading back to the airport back to Malaysia. But I dont intent to log it as it was not a intense workout (only have treadmills and dumbbells, and the heaviest is only 20kg =_=).

18 July 2016, back to my workout routines. But since I "relaxed" for 2 weeks...need to deload(squat and barbell row). Luckily i did, as i barely make it 6th rep for my squat and hardly maintain good form for my bent-over row.

20 July 2016, squat weight remains, just because previously i can barely finish the last rep, and last set.

22 July 2016, decided to do Pendlay row instead of traditional bent-over row. First try, note to myself, should stack up a base for the barbells, as 10kg barbell is kinda small, and i have to bend way down to touch the ground. Also, gonna try to increase to 15kg as Pendlay row focus more on the pulling action to squeezing the blades (correct me if im wrong).

4 July 2016
----------------------------------------------------------------------
Weight = 93kg

Pull-up
Assisted 40kg 6 reps x 5

Barbell squat (20kg bar)
+ 20kg for 6 reps x 2 warm-up
+ 65kg for 6 reps x 5

Overhead press (20kg bar)
+ empty bar for 15 reps x 1 warm-up
+ 17.5kg for 6 reps x 5

Deadlift (20kg bar)
+ 20kg for 6 reps x 1 warm-up
+ 52.5kg for 6 reps x 5

---------------
Happy Holidays
---------------

18 July 2016
----------------------------------------------------------------------
Weight = 93kg

Pull-up
Assisted 37.5kg 6 reps x 1
Assisted 35kg 6 reps x 4 (wanna try if I can go a little bit lighter...)

Barbell squat (20kg bar)
* deload to 80kg
+ 20kg for 6 reps x 2 warm-up
+ 60kg for 6 reps x 5

Bench press (20kg bar)
+ 10kg for 15 reps x 1 warm-up
+ 30kg for 6 reps x 5

Barbell row (20kg bar)
+ 10kg for 6 reps x 15 warm-up
+ 20kg for 6 reps x 5


20 July 2016
----------------------------------------------------------------------
Weight = 93kg

Pull-up
Assisted 35kg 6 reps x 5

Barbell squat (20kg bar)
+ 20kg for 6 reps x 2 warm-up
+ 60kg for 6 reps x 5

Overhead press (20kg bar)
+ empty bar for 15 reps x 1 warm-up
+ 20kg for 6 reps x 5 (ooh ya, feeling the pump there)

Deadlift (20kg bar)
+ 20kg for 6 reps x 1 warm-up
+ 55kg for 6 reps x 5


22 July 2016
----------------------------------------------------------------------
Weight = 93kg

Pull-up
Assisted 33kg 6 reps x 5

Barbell squat (20kg bar)
+ 20kg for 6 reps x 2 warm-up
+ 65kg for 6 reps x 5

Bench press (20kg bar)
+ 10kg for 15 reps x 1 warm-up
+ 30kg for 6 reps x 5

Barbell row (20kg bar)
+ 10kg for 6 reps x 15 warm-up
+ 20kg for 6 reps x 5

Weight still maintains...not sure is it a good thing or not . I hope its the case of "fat became muscle"...hope la...but then again, i did not follow strict diet plan either, then add some from the vacations...

26 July 2016 -
OK, bad idea to put squat the last workout, especially after deadlift. My legs are shaking when pushing for the last 2 reps. I did only 3 sets, the 4th set i had to give in during the 3rd rep as I reached my plateau. T_T

28 July 2016 -
Feel good about my pull ups (macam yes), but still not dare to try without the assist (wuss T_T).
Funny thing about sharing squat rack with someone taller that myself, is have to ask for the other guy to help move the bar one level down..shy.

30 July 2016 -
I think I overdid the squat. Felt i sprained my back.

2 Aug 2016
Chinese sifu told me I had sprained my lower back. After some push and twist here and there...should be fine, but 1 week cannot do intense workout T_T What a way to start my Aug...


26 July 2016
----------------------------------------------------------------------
Weight = 93kg

Pull-up
Assisted 30kg 6 reps x 5

Bench press (20kg bar)
+ 10kg for 15 reps x 1 warm-up
+ 32.5kg for 6 reps x 5

Pendlay row (20kg bar)
+ 10kg for 6 reps x 15 warm-up
+ 30kg for 6 reps x 5

Barbell squat (20kg bar)
+ 20kg for 6 reps x 2 warm-up
+ 67.5kg for 6 reps x 3
Failed 4th set. Deload on the next workout


28 July 2016
----------------------------------------------------------------------
Weight = 93kg

Pull-up
Assisted 27.5kg 6 reps x 5

Barbell squat (20kg bar)
+ 20kg for 6 reps x 2 warm-up
+ 65kg for 6 reps x 5

Overhead press (20kg bar)
+ empty bar for 15 reps x 1 warm-up
+ 20kg for 6 reps x 5

Deadlift (20kg bar)
+ 20kg for 6 reps x 1 warm-up
+ 60kg for 6 reps x 3


30 July 2016
----------------------------------------------------------------------
Weight = 93kg

Pull-up
Assisted 27.5kg 6 reps x 5

Barbell squat (20kg bar)
+ 20kg for 6 reps x 2 warm-up
+ 67.5kg for 6 reps x 5

Bench press (20kg bar)
+ 10kg for 15 reps x 1 warm-up
+ 35kg for 6 reps x 5

Pendlay row (20kg bar)
+ 10kg for 6 reps x 15 warm-up
+ 32.5kg for 6 reps x 5

good job bro! soon you'll squat your bodyweight already

15 August 2016 -
Weight increased T_T 95kg...almost 3 weeks no workout due to back injury. Moral of the story, really gotta be careful, safety first always, especially the back!!
Once injured the back, cant do nothing, all workout stop, even jogging, and piap-ing is also not fun...

Back to gym. Almost everything has to deload. Most sad is my pull up, last time almost reached 25kg mark, now...barely can pull with 33kg.

Skipping squat for today, as I try not to put too much strain on my back on the first day of comeback.


18 August 2016 -
Pull-up deload to 35kg to train back my strenght. This time i superset with parallel bar dips, also assisted weights.

I use the same weights as pull-up for the dips, because abit lazy to keep changing the weights. Yes...lazy...

Started my squat, but gonna deload alot...starting from 60kg. just wanna ease my way back.

so far, so good.


19 August 2016 -
Today workout abit rush, less resting time, and also skipped dips. Because wanna catch the match between Lin Dan and Datuk Lee Chong Wei. hahaha


15 August 2016
----------------------------------------------------------------------
Weight = 95kg

Pull-up
Assisted 33kg 6 reps x 5

Bench press (20kg bar)
+ 10kg for 15 reps x 1 warm-up
+ 30kg for 6 reps x 5

Pendlay row (20kg bar)
+ 10kg for 6 reps x 15 warm-up
+ 20kg for 6 reps x 5

Overhead press (20kg bar)
+ empty bar for 15 reps x 1 warm-up
+ 15kg for 6 reps x 5


18 August 2016
----------------------------------------------------------------------
Weight = 95kg

Pull-up and Dips superset (6 reps for each workout)
Assisted 35kg 6 reps x 5

Barbell squat (20kg bar)
+ 20kg for 6 reps x 2 warm-up
+ 40kg for 6 reps x 5

Overhead press (20kg bar)
+ empty bar for 15 reps x 1 warm-up
+ 15kg for 6 reps x 5

Deadlift (20kg bar)
+ 20kg for 6 reps x 1 warm-up
+ 40kg for 6 reps x 1
+ 50kg for 6 reps x 2


19 August 2016
----------------------------------------------------------------------
Weight = 95kg

Pull-up
Assisted 33kg 6 reps x 5

Barbell squat (20kg bar)
+ 20kg for 6 reps x 2 warm-up
+ 45kg for 6 reps x 5

Bench press (20kg bar)
+ 10kg for 15 reps x 1 warm-up
+ 30kg for 6 reps x 4
+ 35kg for 6 reps x 1

Pendlay row (20kg bar)
+ 10kg for 6 reps x 15 warm-up
+ 25kg for 6 reps x 4
+ 27.5kg for 6 reps x 1

22 August 2016 -
Was sick and took MC from work. but felt recovered in the afternoon so went out and workout in the evening.

23 August 2016 -
No choice, have to put the squat at the end. Squat rack was occupied by a gang of heavy-duty squatters, will wait too long if sharing with them


22 August 2016
----------------------------------------------------------------------
Weight = 95kg

Pull-up and Dips superset (6 reps for each workout)
Assisted 30kg 6 reps x 5

Barbell squat (20kg bar)
+ 20kg for 10 reps x 1 warm-up
+ 50kg for 6 reps x 5

Overhead press (20kg bar)
+ empty bar for 15 reps x 1 warm-up
+ 17.5kg for 6 reps x 5

Deadlift (20kg bar)
+ 30kg for 10 reps x 1 warm-up
+ 52.5kg for 6 reps x 2
+ 55kg for 6 reps x 1


23 August 2016
----------------------------------------------------------------------

Weight = 95kg

Pull-up and Dips superset (6 reps for each workout)
Assisted 28.5kg 6 reps x 5

Bench press (20kg bar)
+ 10kg for 15 reps x 1 warm-up
+ 32.5kg for 6 reps x 5

Pendlay row (20kg bar)
+ 10kg for 6 reps x 15 warm-up
+ 27.5kg for 6 reps x 5

Barbell squat (20kg bar)
+ 20kg for 10 reps x 1 warm-up
+ 52.5kg for 6 reps x 5

26 August 2016 -
Note to myself. Pull-up also have to do it either before or after squat, but not after everything else. Barely can finish 6th rep.
Dips added to 8 reps instead of 6, as i feel that 6 rep has no feeling.

29 August 2016 -
For pull-up, since i can barely pull with 26kg, im gonna maintain and do 26kg.
Just to try a tip on how to improve pull up strength, by doing bicep curl up and pronated grip down. Started with 10kg, 3x8 reps.



26 August 2016
----------------------------------------------------------------------
Weight = 94kg (more or less)

Barbell squat (20kg bar)
+ 20kg for 10 reps x 1 warm-up
+ 55kg for 6 reps x 5

Overhead press (20kg bar)
+ empty bar for 15 reps x 1 warm-up
+ 17.5kg for 6 reps x 5

Deadlift (20kg bar)
+ 30kg for 10 reps x 1 warm-up
+ 55kg for 6 reps x 3

Pull-up and Dips superset (6 reps for pull-up, 8 reps for dips)
Assisted 26kg x 5


29 August 2016
----------------------------------------------------------------------

Weight = 94.5kg

Pull-up and Dips superset (6 reps for pull-up, 8 reps for dips)
Assisted 26kg x 5

Barbell squat (20kg bar)
+ 20kg for 10 reps x 1 warm-up
+ 57.5kg for 6 reps x 5

Bench press (20kg bar)
+ 10kg for 15 reps x 1 warm-up
+ 35kg for 6 reps x 5

Pendlay row (20kg bar)
+ 10kg for 6 reps x 15 warm-up
+ 30kg for 6 reps x 5

Dumbell curl up with pronated grip down
10kg for 8 reps x 3