8th October 2016
Upper Body

Treadmill
5 mins at 4.5 speed and 15 incline

Flat Dumbbell Chest Press, Chest Flyes & Tricep Pullover
10 x 6kg
2x10 8kg

Incline Dumbbell Chest Press
3x10 8kg

Dumbbell Hammer Curl, Tricep Kickback, Bicep Curl, Shoulder Press
10 x 4kg
10 x 6kg

Front Pulldown Machine
3x10 20lbs (each side)

Assisted Dips/Chin Ups Machine
5 x 77kg
3 x 71kg

BOSU Ball Chair Leg Raise
3x10 Knee to abs

Lat Pulldown Machine & Seated Row Machine
3x10 45lbs

Stretching

No strength at all, was already shaking at the end of my first set of chest press. Wonder what's going on. Bosu ball chair knee to abs raises felt a lot easier though.

Haven't been to the gym for a bit. Got heaps sick, probably from stress. Decided to go for some light hiking with friends yesterday followed by some swimming. Could hardly thread water as I was so exhausted and somehow ended up injuring my left leg. Been feeling like I've been hit by a truck for a week now and constantly feeling really cold. Hopefully it will get better soon.

I have that feeling as if I got hit by a truck too. I look at those bars loaded with weights on my compound lifts I feel like leaving the gym, scared. Going to to the gym is a dreadful thing to do.

I then bumped up my calorie intake by a hundred a day, deload 5% of what I do on my compound, I don't feel dreaded and now I am slowly building it up again.

You will get better.

Thank you for the motivation!

23rd October 2016
Lower Body

Treadmill
5 mins at 4.5 speed and 12 incline

Back Squats
3x4 50kg

Barbell Hip Thrusts
4x10 15kg

Leg Press and Calf Press (straight feet, feet outwards, feet inwards)
3x10 150lbs

Felt weak as hell after squats. I thought I was just weak because I was out of gym for like 2 weeks but then realised I miscalculated my plates and added almost 10 kilos there. Whoopsie! No wonder so lembik! Also had the worst DOMS since the very first time I planked, which is years ago. Stairs? Forget it!

25th October 2016
Upper Body

Treadmill
5 mins at 4.5 speed and 12 incline

Flat Dumbbell Chest Press, Chest Flyes & Tricep Pullover
10 x 6kg
2x10 8kg

Incline Dumbbell Chest Press
3x10 8kg

Dumbbell Shoulder Press
10 x 6kg

Deadlifts
5x5 50kg

BOSU Ball Chair Leg Raise
3x10 Knee to abs

Lat Pulldown Machine & Seated Row Machine
3x10 45lbs

Nice. Now you know you can move those extra weights even if it is not up to the reps you expected. But when you go back to the weight you suppose to lift, you will have more confidence, feels lighter mentally.

Hehe...that was a silly bit but yes, for sure it feels good. Thank you! Will keep working on it, slowly but surely learning

do u workout alone or with your partner?

Alone. Never worked out with another person before wouldn't even know how it works.

U workout in ghetto gym or commercial gym?

Ghetto and also I'm in Klang so I reckon it would be hard to find someone let alone the fact that I am just a total beginner.

If you're girl and workout in ghetto it must be kind of hard to adapt the surroundings or you've already used to it

Adapt to the surroundings? Care to explain?

What i mean you workout with those ppl when you didn't expect things can happen. Depends on some ghetto gym.

Err....this sounds bad. What kinda things?

Well if that's not happen to you then good for you. Depends on some ghetto gym but at my place sometimes gt bunch of teenager and foreigners.
I feel bad for those teenagers because they even don't know what they are doing.
Then the foreigners can be lazy and rude. Somehow after finishing their set they just leave the equipment there not by racking it lol

So that's why have to be safe with all these ppl.

I often go early in the morning so usually nobody there. On some occasions I've seen a group of teenagers come in and start to go crazy on a lot of the equipment but hey, I am a beginner myself and not a trainer so can't say much. My gym is divided into 3 levels and the uppermost floor is where the free weights and machines that you have to load weight yourself are so mostly it's only men there. I've only seen a woman once on that floor, in my 3 months there. I think more often than not there's just some guys flirting or teasing but they are being playful so I don't mind that.

Ghetto gym in Klang? Which one is it?

Gympark