28 June 2017
I forgot to record my bench press today but I suck at it so much, probably because I skipped working out for a week due to my work
Will deload accordingly next time....

Although I managed to hit all 5 reps for my row, I didn't really pull the bar high enough to touch my sternum.
Will repeat the weight again until I can pull it up to my sternum.

Was surprised that I can managed to squat all below parallel, although I have some hip shifting issue.
Will pay attention to it next time.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x40kg
Yates Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x60kg

Workout sets:
Bench Press
3x3/3/2x55kg
Yates Row
3x5x55kg
Squat
3x5x75kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x15kg
Reversed Wrist Curl
3x10x10kg
Plank
1x1.5 Minutes
Side Plank
1x1 Minutes (Both sides)

Yates row 55KG


Squat 75KG

Gosh, I am really getting way too lazy to update the journal!

3 July 2017
Well, finally able to get more than 4 reps for my press @40kg, looking forward to next session

Also managed to get 5 reps on my assisted chin up, will proceed to -25kg for all sets next session.

Decided to deload my deadlift back to 80kg and I think I managed it well.
At least my grip didn't give up on me

Workout A
Warm-up sets:
Overhead press
2x5x20kg
1x5x30kg
Deadlift
1x5x60kg
1x5x70kg

Workout sets:
Overhead Press
3x5/5/4x37.5/37.5/40kg
Assisted Chin up
3x5x-30/30/25kg
Deadlift
1x5x80kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x15kg
Reversed Wrist Curl
3x10x10kg
Plank
1x1.5 Minutes
Side Plank
1x1 Minutes (Both sides)

Overhead Press 40KG


Deadlift 80KG


This post has been edited by RyoKenzaki: Jul 11 2017, 11:09 PM

5 July 2017
Deloaded my bench press for 2 sets and still can't nail 5 reps on the last heavy set.
Have to do the roll of shame again because my lifting partner wasn't paying attention to me lol.
Well, hopefully I can do better next time....

Repeated the same weight and make sure that the bar touched my sternum on each reps this time.
Glad that it went well.

Squat was pretty shitty, I can't go below parallel from the second set onwards so I just tried my best in the last 2 sets...
Will deload accordingly next time...

Decided to add 5kg to my wrist curl today and managed to do it

Also added 1.25kg plate on my back during my plank and still manage to do it for 1.5min.
From now on I will start adding weights on my back for plank when I think I can handle it.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x40kg
Yates Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x60kg

Workout sets:
Bench Press
3x5/5/4x52.5/52.5/55kg
Yates Row
3x5x55kg
Squat
3x5x77.5kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x20kg
Reversed Wrist Curl
3x10x10kg
Weighted Plank
1x1.5minx1.25kg
Side Plank
1x1min (Both sides)

Bench Press 55KG


Yates row 55KG


Squat 77.5KG

7 July 2017
Well, still the same for my OHP, 5/5/4....
Although I feels like I can still do the last rep but I noticed that I arched my back too much so I stopped cause I don't wanna sacrifice my form.
Will continue to try my best next time!

Assisted chin up totally rekt me this time, I still can't do -25kg assisted
Decided to add in barbell curl in the end of my session to help developing my bicep from now on!

Deadlift is very painful cause I bruised my knee in the previous session but I think I still did it well

Workout A
Warm-up sets:
Overhead press
2x5x20kg
1x5x30kg
Deadlift
1x5x60kg
1x5x70kg

Workout sets:
Overhead Press
3x5/5/4x37.5/37.5/40kg
Assisted Chin up
3x5/4/3x-25kg
Deadlift
1x5x85kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x20kg
Reversed Wrist Curl
3x10x10kg
Weighted Plank
1x1.5minx1.25kg
Side Plank
1x1min (Both sides)
Barbell Curl
3x8x20kg

Overhead Press 40KG


Deadlift 85KG


This post has been edited by RyoKenzaki: Jul 11 2017, 11:26 PM

10 July 2017
So happy with my bench press today! Was able to get 6 reps on the last sets, although the bar path was off during the ascent but I think it's still acceptable.
I have a wider feet stance this time so I planted my feet flat and still able to incorporate proper foot drive.
I think the problem with my previous form was that my feets are not wide apart so I can't keep them heel on the ground.

Still managed to complete my row with good form (Or at least I think it's good)
Will continue to progress next time!

Squat was absolutely shit today though.
I ripped my boxer on my first damn rep and cannot squat as low as I should because I was worrying that it will ripped my pant too!
God damn, this is the second pair of boxer I ripped apart in my squat.
I really need to buy some loose boxer and a proper shorts instead of long pant.
Needless to say, I tried to go as low as I can in all the other sets but was proven impossible cause it was too tight and I really doesn't feels like I have the energy to do it properly so I ended up just doing 3 sets of my previous weight.
Will repeat this again with proper attire next session, Jesus Christ!

Also realized I was using 15kg on my wrist curl instead of 20kg so I do ASAP in my last sets.

Increased my plank to 2.5kg too!

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x40kg
Yates Row
1x5x40kg
Squat
1x5x20kg
1x5x40kg
1x3x60kg

Workout sets:
Bench Press
3x5/5/6x52.5/52.5/55kg
Yates Row
3x5x57.5kg
Squat
3x5x75kg
Finger Curl
3x10x30kg
Wrist Curl
3x10/10/20x15kg
Reversed Wrist Curl
3x10x10kg
Weighted Plank
1x1.5minx2.5kg
Side Plank
1x1min (Both sides)
Barbell Curl
3x8x20kg

Bench Press 55KG


Yates row 57.5KG


Squat 75KG

13 July 2017
Today isn't a good day, really no mood and ended up skipping grip training routine. Firstly it's raining and extremely windy and since I don't have a car, I have to wait until it is calm before I can walk to the gym hence being late. Once I was there, I realized the cardio place is under renovation, group of people occupying the power rack and my phone battery went flat.

Started with overhead press and got the same result as last session.
I tried my best for the fifth rep but really can't lift it up.

Decided to do as many sets as I needed in assisted chin up as long as I get 15 reps in total so that I have the same volume because my usual deload method aren't working on chin up.

Deadlift 90kg, the weight that my grip failed and today it failed again.
Only managed to do 2 reps.

Went to look for barbell to do grip training but people are using the weight I wanted and it's getting late so I decided to screw it and just went home.

Did my planks at home.
No video cause my phone was dead.

Workout A
Warm-up sets:
Overhead press
2x5x20kg
1x5x30kg
Deadlift
1x5x60kg
1x5x80kg

Workout sets:
Overhead Press
3x5/5/4x37.5/37.5/40kg
Assisted Chin up
4x5/4/3/3x-25kg
Deadlift
1x2x90kg
Weighted Plank
1x1.5minx2.5kg
Side Plank
1x1min (Both sides)

15 July 2017
Got back home late from work today, so can't make it to gym on time and decided to do some dumbbell workout at home.

Started with barbell curl and realized it's more difficult to balance the weight compare to using a barbell.
Still managed to get all of the reps done though.

I'm not sure what I can do with dumbbell for back/chest and legs so I skipped those and went for some abs exercises.

Did my usual abs routine and threw in some weighted crunches and leg raises.

Workout A
Workout sets:
Dumbbell Curls
3x8x10kg (Both hands)
Weighted Plank
1x1.5minx2.5kg
Side Plank
1x1min (Both sides)
Weighted crunch
3x18x2.5kg
Leg raises
3x12

17 July 2017
Good bench press today, broke 55kg PR.
Can't get any extra rep in the end but at least I passed

Yates row was alright, but I didn't manage to get the bar to touch my sternum on every rep so I am going to repeat the weight again until I can do it consistently with ease.

I barely hit parallel in the last 2 rep of my squat, it's okay but not acceptable to progress IMO so I am going to repeat it too until I can do it with ease.

Going to start working directly on my abs with just weighted crunches and leg raises from now on.
Increased my weighted crunches to 5kg.

Did barbell curl with the same weight again and it feels easy this time, will increase the weight next session.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x40kg
Yates Row
1x5x50kg
Squat
1x5x20kg
1x5x40kg
1x3x60kg

Workout sets:
Bench Press
3x5x55kg
Yates Row
3x5x60kg
Squat
3x5x75kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x20kg
Reversed Wrist Curl
3x10x10kg
Weighted crunch
3x18x5kg
Leg raises
3x12
Barbell Curl
3x8x20kg

Bench Press 55KG


Yates row 60KG


Squat 75KG

19 July 2017
Finally able to do 5 reps for 40kg OHP, though I over arched a lil bit at the last rep but I still think it's acceptable.
Will try my best to break through 40kg next time!

Chin up was slightly better than my previous one, but still fail though.
Will try again next time and if I am still failing at it I will probably start doing negative instead.

Deadlift was absolutely shit despite the lighter load.
Guess I didn't really prepare myself well today.
Will repeat the same weight again next time.

I tried to increase my reverse wrist curl again today and got absolutely rekted again.
It seems like it's really difficult to progress on this exercise....

Did 25kg barbell curl today, almost able to complete it but I just can't push through the last rep.
On the 7th rep I also arched my back so it doesn't really count....
Will repeat the same weight until I can do it right.

Workout A
Warm-up sets:
Overhead press
2x5x20kg
1x5x30kg
Deadlift
1x5x60kg
1x5x70kg

Workout sets:
Overhead Press
3x5x37.5/37.5/40kg
Assisted Chin up
4x5/5/3/2x-25kg
Deadlift
1x5x80kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x20kg
Reversed Wrist Curl
3x4/5/3x15kg
Weighted crunch
3x18x5kg
Leg raises
3x12
Barbell Curl
3x8/8/7x25kg

Overhead Press 40KG


Deadlift 80KG

21 July 2017
Fail my bench press as expected, since it's a new PR but I did better than I expected.
At least I completed a set.
Forgot to record my last set so no video this time.

Yates row was still the same as previous session, didn't manage to get the bar up high enough so I will repeat again.

I accidentally loaded 77.5kg for my squat and only noticed that after my second set.
No wonder it was so tiring and I couldn't complete it.
Those 3 and 4 reps are all partial reps.
When I finally loaded the correct weight on my final set I can do it with much ease but because I was already tired from the previous sets, I failed to go low on several reps.
Will repeat the weight again next time and make sure I don't load up the wrong weight

Barbell curl was the same as previous session, although I can go for another rep if I want, I am sure I will arch my back again so I decided not to.
Will repeat it again.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x40kg
Yates Row
1x5x50kg
Squat
1x5x20kg
1x5x40kg
1x3x60kg

Workout sets:
Bench Press
3x5/4/2x57.5kg
Yates Row
3x5x60kg
Squat
3x3/4/5x77.5/77.5/75kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x20kg
Reversed Wrist Curl
3x10x10kg
Weighted crunch
3x18x5kg
Leg raises
3x12
Barbell Curl
3x8/8/6x25kg

Yates row 60KG


Squat 75KG

Your deadlift looks dangerous. Engage your lats alot more (like you're pulling the weights towards you using your lats), focus on keeping your back more straight (coz youre arching quite abit now) and everything should fall into place better.

This video is a great reference, helping me from 80kg deadlift to about almost 100kg just using those changes in about a week when i started out : https://www.youtube.com/watch?v=tFnwEsqJABU

This post has been edited by dryll: Jul 31 2017, 09:11 PM

24 July 2017
Today I decided to do my heaviest exercises first so I started off with deadlift.
I pay full attention to my lower back and make sure it's not rounded and I think I did it well although my hips was a bit too low in some of the reps.

Finally able to complete my chin up, although the last rep for the last 2 sets wasn't the best as I didn't bring myself up high enough but it's still something.
I will repeat the weight again next time until I can do it with proper range of motion.

At last, managed to break through 40kg!
Over arched back though but I don't have any pain afterward so I guess it's still ok?
Still happy nonetheless, will proceed to progress with the weight!

Added 1.25kg to my weighted crunches and learn to hold the weight up instead of holding it in front my chest.
Still feel relatively easy to complete it.

Able to do 5 reps for all of my barbell curl sets but it's still pretty hard to do so I will continue doing it until I feel that it's getting easier before I start to add more weight to it.

Workout A
Warm-up sets:
Deadlift
1x5x60kg
1x5x70kg
Overhead press
2x5x20kg
1x5x30kg

Workout sets:
Deadlift
1x5x80kg
Assisted Chin up
3x5x-25kg
Overhead Press
3x5x40kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x20kg
Reversed Wrist Curl
3x10x10kg
Weighted crunch
3x18x6.25kg
Leg raises
3x12
Barbell Curl
3x8x25kg

Deadlift 80KG


Overhead Press 40KG


This post has been edited by RyoKenzaki: Aug 9 2017, 11:35 PM

26 July 2017
As I mentioned in my previous entry, I wanted to start with my heaviest lift first which is the squat but when I reached the gym, there is a guy deadlifting in the power rack.
He answered "A lot" when I asked how many sets he have left, this kinda angered me because he can literally do his deadlift anywhere but he chose to do it in the rack.
Told him to move it outside and he got annoyed, not wanting to look for trouble, I just went to do my bench first...
People nowadays lack gym etiquette.

ANW, bench press wasn't that bad, the first two sets @55kg was relatively easy and I managed to pushed through my last set although the last 2 reps are pretty challenging.
I think I should repeat this weight scheme again next session until I can do it with ease or break through 5 reps in my last set before doing 57.5kg on all 3 sets.

I am still not sure if I am doing my yates row right, the bar did touched my sternum on each reps but somehow it doesn't look right to me.
Can anyone give me their opinion?
Meanwhile, I will repeat the weight again next session.

I managed to squat below parallel on my 75kg sets but I fail to go below that during my 77.5kg final rep.
Still acceptable IMO and I will try to do it right with 77.5kg weight next session.

Increased my weighted plank to 7.5kg, still feel relatively easy, will increase the weight again.

Barbell curl are the same, it isn't the time to progress yet.

Workout B
Warm-up sets:
Bench Press
2x5x20kg
1x3x40kg
Yates Row
1x5x50kg
Squat
1x5x20kg
1x5x40kg
1x3x60kg

Workout sets:
Bench Press
3x5x55/55/57.5kg
Yates Row
3x5x60kg
Squat
3x5x75/75/77.5kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x20kg
Reversed Wrist Curl
3x10x10kg
Weighted crunch
3x18x7.5kg
Leg raises
3x12
Barbell Curl
3x8x25kg

Bench press 57.5KG



Yates row 60KG


Squat 77.5KG

31 July 2017
For my deadlift, I focus to keep my hips level at the correct position in each lift today and I think I did it well.
Grip feels strong when I start the workout with deadlift first, hopefully next time I can break 90kg deadlift without problem.

Overhead press with new weight are always challenging, this time is no exception.
I can only do 3 reps on the first 2 sets and 2 reps on the last.
Tried my very best to go for another rep but noticed I am gonna injure my back if I continue to arch backward.
Will do my best next time.

Did my assisted chin up pretty well this time, I can finally do it with proper form but the 20kg plates on the machines is stuck and I cannot set it at this weight so next time I can't use the assisted chin up machine
I think I will either start to do negative or use the other machine that count by pound instead of kgs, will see how it goes.

Added 10kg for my weighted crunch, started to feel a lil challenging but nothing too difficult, I think I can continue to progress in each workout on this.

I also started to record myself doing curl and noticed that I actually moved my elbow quite a lot!
It sure doesn't look as bad when I was watching it through the mirror...
I tried my best to correct my form and ended up not able to complete my last set.
Will deload back to 20kg next time and focus on my form,
Accidentally deleted that video so no video of barbell curl for today.

Workout A
Warm-up sets:
Deadlift
1x5x60kg
1x5x75kg
Overhead press
2x5x20kg
1x5x30kg

Workout sets:
Deadlift
1x5x85kg
Overhead Press
3x3/3/2x42.5kg
Assisted Chin up
3x5x-25kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x20kg
Reversed Wrist Curl
3x10x10kg
Weighted crunch
3x18x10kg
Leg raises
3x12
Barbell Curl
3x8/8/6x25kg

Deadlift 85KG


Overhead Press 42.5KG

Thanks for the suggestion bro, my deadlift doesn't usually looks like that but sometimes I just arched my back when I didn't pay attention to it
What do you think of my latest deadlift I posted above?

Alot better, bro. Do try moving your butt abit lower and see. It should help you engage your legs abit more and thus, lift more too.

Getting stronger. Nice.

Noted with thanks!

Thanks bro, my progress is slow due to my bad form but a slow progress is still a progress
Just bought my creatine and looking forward to progress more!

2 August 2017
Today is the first day I take creatine and I am not sure if it's placebo or not but I do feel that I have more energy during my early exercises.
Squat was a breeze and I can complete it with lesser rest in between sets, all below parallel.

Yates row still looks weird to me, I will post the video for form checking in Reddit soon but as usual, manage to complete the 60kg sets.

On my bench press, I find it difficult to do, probably depleted all my energy in the earlier exercises
Can only manage 4 reps on the final sets, which is lesser than my previous attempt at the same weight.
Looks like I am not ready for 57.5kg sets yet.
*My phone was knocked down by a rolling dumbbell halfway through the recording*

Increased my weighted crunches weight again, it's still easy to do.

Tried my best to control my elbow movement in my curl but as you can see in the video, I am still moving it at the last few reps.
Will drop the weight to 15kg next session and focus on the form before I start progressing further.

Workout B
Warm-up sets:
Squat
1x5x20kg
1x5x40kg
1x3x60kg
Yates Row
1x5x50kg
Bench Press
2x5x20kg
1x3x40kg

Workout sets:
Squat
3x5x77.5kg
Yates Row
3x5x60kg
Bench Press
3x5/5/4x55/55/57.5kg
Finger Curl
3x10x30kg
Wrist Curl
3x10x20kg
Reversed Wrist Curl
3x10x10kg
Weighted crunch
3x18x11.25kg
Leg raises
3x12
Barbell Curl
3x8x20kg

Squat 77.5KG


Yates row 60KG


Bench press 57.5KG


Barbell curl 20KG