4 August 2017
Deadlift feels awesome, I finally can grip 90kg without problem after switching my exercises orders.
As suspected, it's most likely that I fatigued my grip from OHP and assisted chin up in my usual order.
Overall I think my deadlift is fine, except for the lockout on the last 2 reps.
Will definitely try to focus on it and improvise next time.

OHP at 42.5kg is still too much for me, I almost got the third rep but even when I don't give a crap about my arched back I still can't press it up.
Will continue to work on it.

The other assisted chin up machine that use pound instead of kg was broken as well.
The slot for 18kg (40lbs) was stuck so I can only use 23kg (50lbs)
Was able to complete all the reps with ease too.
Next time I will start doing negative.

On my reversed wrist curl, I tried to do AMRAP on my final set with 15kg but damn, I can only manage 5 reps.
This is really frustrating because I can't seems to improve on this exercise.

Increased the weighted crunches as usual, no problem.

Switched to 15kg for my curl, this time I was able to keep my elbow still throughout the whole sets.
I forgot to record it though, but I have a friend who was watching my form for me.

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

Workout sets:
Deadlift
1x5x90kg
Overhead Press
3x5/5/2x40/40/42.5kg
Assisted Chin up
3x5x-23kg (50lbs)
Finger Curl
3x10x30kg
Wrist Curl
3x10x20kg
Reversed Wrist Curl
3x10/10/5x10/10/15kg
Weighted crunch
3x18x12.5kg
Leg raises
3x12
Barbell Curl
3x8x15kg

Deadlift 90KG


Overhead Press 42.5KG

ANW as for this week onward, I've decided to switch my program to Nsuns 531 four day version.
Hopefully, with all these extra volumes I would be able to make progress easier.
I will update my journal on weekly basis, posting screenshot of my excel because it is complicated and too much hassle to update it 4 days a week.
Also, I will only post video for form checking on those new exercises that I have never done before.
Will occasionally take video of my compound lifts for form checking too, but not in every journal entry.

First week


So I just completed my first week of nsuns 531, this program is fun and tiring at the same time.
Was really not used to the amount of volume but I started getting used to it in the second days onwards.
I'm emphasizing on the main lifts so those assistance exercises are mostly just me doing anything that came into my mind.
I will come out with a better assistance routine that suit me better next time.

================================================
7 August 2017
Assistance exercises
Lat pull down
3x8x20kg
Seated cable row
3x8x20kg
Barbell curl
3x8x15kg
Negative chin up
3x8

On the first day, it was really hard for me, my bicep is very sore from the amount of bench press but I'm still able to finish it.
Overhead press was difficult and I failed to complete the final set with 7/8 reps.

Did some assistance workout as listed above.
Since most of them are new to me, I'm not sure if I'm doing it right so I am posting some videos for form check.
Didn't take any video for negative chin up though.

Lat pull down 20kg


Seated cable row 20kg


================================================
8 August 2017
Assistance exercises
Weighted crunches
3x18x15kg
Leg raises
3x12

Today is squat and sumo deadlift day.
Not much problem with the squat, it's tiring but not as bad.
Sumo deadlift was very tiring though, this is my first time doing it and I'm loving it because it's not giving my lower back much pain compare to conventional deadlift.
I ended up not having time to do much assistance workout today and just did my old direct abs routine.

Sumo deadlift


================================================
10 August 2017
Assistance exercises
Dumbbell lateral raise
3x12x5kg (Each side)
Upright row
3x12x10kg
Finger curl
3x10x30kg
Wrist curl
3x10x20kg
Reversed wrist curl
3x10/10/7x10/10/15kg

Today I'm using a narrower (thinner) bar because someone is using the thicker bar.
I'm not sure if they weight the same but I just went with it since I don't have much time to wait for the person to finish up his routine.

Today's bench press feel easier compare to the one on Monday although I'm using more weights on every sets, perhaps I am getting used to the volume.
I really don't feel much during my close grip bench press though, I was grabbing the bar with shoulder width grip and decided to try a narrower grip on my last set and I finally feel my tricep burning.
Will stick to the narrower grip next time.

Did some lateral raise and upright row with plates, not sure what am I doing lol.
Forgot to take video.
For my other assistance, I'm doing my previous grip training routine and managed to surpass my previous reps on the reversed wrist curl at 15kg.

================================================
11 August 2017
Assistance exercises
Weighted plank (6.25kg)
1x1.5min
Side plank
1x1min (Both side)
Lat pull down
3x8x30kg
Seated cable row
3x8x30kg

Did a lot if deadlift today and my lower back is pain as fuck from my +1 sets onward.
I feel it pulling during my eccentric part, maybe because my back was rounding there.
The pain went away pretty quickly after I moved on to my front squat though.
Front squat was one hell of an exercise.
I think my wrist and shoulder flexibility are shit, my clean grip seems weird but I'm not sure if I'm grabbing the bar correctly or not. (Video below for form checking)
At first I wanted to use clean grip for all my sets but really too painful for my wrist so I switched to the cross arm version after a few sets.
Feel a lot easier although it's choking me like crazy.

Did my old planking routine with the same back assistance as my Monday's.

Front squat clean grip


Front squat cross arm grip


This post has been edited by RyoKenzaki: Sep 4 2017, 07:37 PM

Second Week



14 August 2017
Assistance exercises
Lat pull down
3x8x35kg
Seated cable row
3x8x35kg
Barbell curl
3x8/8/7x20kg

Bench press was hell for me, it was asking for 5kg increment in my training max and honestly, I think this is too much.
Today was supposed to be volume day and it should be easier than the Thursday's bench but I still couldn't complete the sets highlighted in red.
I will decrease the weight by 2.5kg next week and start over again.

Overhead press was the same as last week, only managed to get 7 reps in the final set.
Perhaps I should rest more next time.

No problem with other assistance workouts except for the barbell curl, I just couldn't do the final rep with proper form so I will repeat the weight again.
Didn't have enough time at the gym so I didn't do negative chin up this time.
Due to my working schedule, I only went to the gym on Monday this week.

Will work harder next week, hopefully I can break through all the sets!

This post has been edited by RyoKenzaki: Aug 20 2017, 10:01 PM

Third week



21 August 2017
Assistance exercises
Decline bench press
3x8x30kg
Incline bench press
3x8x30kg
Lat pull down
3x8x35kg
Seated cable row
3x8x35kg
Barbell curl
3x8/8/7x20kg
Negative chin up
3x8

I reduced my bench press training max by 2.5kg, this time it's more doable although it's still very tiring due to the volume but I was able to finish it.
Same goes to my OHP too, able to complete the 8reps in the final set this time.

I tried to do decline and incline bench today, decline is really hard since I am not used to that angle.
It's difficult to maintain the balance, I just tried my best.
Hopefully, I will get used to it soon.

I am repeating the same weight for my lat pull down and cable row to get my form correctly before I add more weight to it.
I think I did well this round and I should be able to increase the weight next session.
Failed a rep on my barbell curl, will repeat the same weight again.

================================================
23 August 2017
Assistance exercises
None

Today is the most tiring day I ever experienced so far.
I drank too much water during the workout and ended up feeling nausea at the end of my sumo deadlift sets.
I couldn't take it and walked to the toilet to try to vomit but I managed to hold it in and just sit at a chair in front the toilet while waiting for my friend to finish his workout so he can fetch me home.
Can't bring myself to do more assistance workout
Hopefully next week wouldn't be as bad
Aside from that, I accidentally loaded 66.25kg for my sumo deadlift instead of 65kg

================================================
25 August 2017
Assistance exercises
Dumbbell lateral raise
3x12x5kg (Each side)
Dumbbell front raise
3x12x5kg (Each side)
Seated face pull
3x10x20kg
Weighted crunches
3x18x15kg
Leg raise
3x12

Was feeling nervous for my bench press today as I am going to bench 60kg for the first time (It's close to my body weight).
I feel like I can squeeze out one more rep but I failed to badly that I had to do the roll of shame
Well, one rep is better than nothing, next time I will try my best again.
Failed a rep on the next set too...

I tried doing face pull on the seated cable row machine today, not sure if I am doing it right but I did feel it on my rear delt.
Instead of grip exercises, I decided to do abs assistance today because I missed it on the squat/sumo day.

Here's a video of my facepull, any comment is appreaciated.
Seated face pull 20KG


================================================
26 August 2017
Assistance exercises
Assisted pull up
3x8/8/6x-35kg
Weighted plank (7.5kg)
1x1.5mins
Side plank
1x1mins (both sides)

Did a lot better on my deadlift today, I tried my best to keep my back straight during the negative part and I have no pain on my lower back
Front squat was good too, the last set was a bit challenging but not much of a problem, definitely going to get more difficult next week though....

As for my assistance workout, I tried to do assited pull up and realized I really can't do it....
Gotta use -35kg and it still feel difficult for me.
Failed the last set, so I am going to repeat the weight again.

This post has been edited by RyoKenzaki: Sep 4 2017, 07:37 PM

Fourth week



28 August 2017
Assistance exercises
Decline bench press
3x8x35kg
Incline bench press
3x8/8/7x35kg
Lat pull down
3x8x40kg
Seated cable row
3x8x40kg
Barbell curl
3x8x20kg

Doing the same weight for my bench this week because I failed to do 2 reps last week.
It was a breeze on today's volume day.
Also able to complete my OHP sets, progressing again

Increased 5kg for both incline and decline bench today, no problem doing the decline but couldn't rep out the final rep on my incline, probably because my shoulder was fatigued after the OHP.
Repeating the same weight for incline bench next time.
Will progress 2.5kg with the decline.

Form on my lat pull down and seated cable row aren't very good during the last few reps, will repeat these weights again next time.
Same goes to barbell curl.

================================================
30 August 2017
Assistance exercises
Weighted crunches
3x18x16.25kg
Leg raise
3x12

Today was very nervous because I am going to attempt a new PR for my squat.
I was thinking that I can mostly squeeze out 1 rep at max and I determined to push for one rep but was surprised that I can manage 2 reps!
A decent surprise, I can progress on my squat next week
Sumo was ok too, I tried a wider stance during my last few sets because I was getting tired and it definitely helps reducing the ROM lol.
I am not sure if this is consider cheating but I guess as long as my form isn't out it should be ok, right?

I only do weighted crunches and leg raises today because of time constraint.

Sumo Deadlift 67.5KG

================================================
1 September 2017
Assistance exercises
Dumbbell lateral raise
3x12x5kg (Each side)
Dumbbell front raise
3x12x5kg (Each side)
Seated face pull
3x10x20kg
Finger curl
3x10x30kg
Wrist curl
3x10x20kg
Reversed wrist curl
3x10/10/5x10/10/15kg

Was really determined to get 2 reps on my bench today.
I had my friend ready to spot me in case I fail again but was happy that I was able to push through by myself
Close to my body weight, 2 more session to go

I repeat the same weight for my shoulder assistance exercises, don't think I can progress linearly on these, it's tough.
Could only do 5 reps on my reversed wrist curl at 15kg, worse than 2 weeks ago :v

================================================
2 September 2017
Assistance exercises
Assisted pull up
3x8x-35kg
Weighted plank (8.75kg)
1x1.5mins
Side plank
1x1mins (both sides)

Able to do 2 reps for my new deadlift PR now, I can probably do one more rep but my grip is weakening and started to hurt.
Front squat are getting tough but still manageable

Able to do my pull up better but last few reps is still not very good.
Will repeat the weight again.
Increased my weighted plank by 1.25kg too, can barely hold it till 1.5minutes.

Deadlift 92.5KG

Fifth week



5 September 2017
Assistance exercises
Decline bench press
3x8/8/7x37.5kg
Incline bench press
3x8x30kg
Lat pull down
3x8x40kg
Seated cable row
3x8x40kg

Failed my overhead press today, other than that, pretty good on my bench press.
Failed the final set for my decline bench as well, I researched a lil bit and learned that decline bench aren't needed to build our lower chest since it gets stimulated enough from flat bench and we should really focus on upper chest for hypertrophy purpose so next week onward I will omit decline bench.
Loaded the wrong weight on my incline bench this time, no wonder it's so easy to do
Still using the same weight for lat pull down and cable row, gotta focus on the forms first.
No time left for bicep exercises today

================================================
6 September 2017

Power rack was occupied when I reach the gym and after waiting for 10minutes, I decided to do sumo deadlift first.
After I am done with sumo, I was very tired and was already grasping during my squat warm-up sets and I can only do 3 reps on the first set before I decided to give up and just went home
Really don't have the energy to continue my workout.....

================================================
8 September 2017
Assistance exercises
Dumbbell lateral raise
3x12x7.5kg (Each side)
Dumbbell front raise
3x12x7.5kg (Each side)
Seated face pull
3x10x20kg
Weighted crunches
3x12x17.5kg

Was surprised that I can still progress in my bench press today, getting closer to my bodyweight now
Increased the weight for DB lateral and front raises today, still managed to do it with some challenge.
Did weighted crunches since I didn't do it on my squat day.

================================================
Skipped one day workout due to working in outstation

Sixth week



1 September 2017
Assistance exercises
Incline bench press
3x8x32.5kg
Lat pull down
3x8x40kg
Seated cable row
3x8x40kg
Barbell curl
3x12x10kg

Bench press was pretty tough today, gotta take longer rest during my heavy sets but at least still managed to complete it, although my form isn't at it's best.
Managed to complete my OHP reps today, can continue to progress next time
Also dropped the weight of my barbell curl to just 10kg to focus on my form again, gotta keep my tricep still.

================================================
12 September 2017
Assistance exercises
Weighted crunches
3x18x18.75kg
Leg raise
3x12

Today only managed to do 1 rep for my squat, I feel that I can do one more rep but I decided not to push myself too hard since I still have sumo deadlift next round....
I also loaded 80kg instead of 70kg on my sumo deadlift's third set, but still managed to lift it
Weighted crunches weight is increasing steadily, will have to hold a 20kg plate above my head next week

================================================
14 September 2017
Assistance exercises
Dumbbell lateral raise
3x12x7.5kg (Each side)
Dumbbell front raise
3x12x7.5kg (Each side)
Seated face pull
3x10x20kg

Same as my squat, can only do 1 rep but I am satisfied, this is my body weight bench
I failed 2 reps on my fifth sets though, but that's okay.

================================================
15 September 2017
Assistance exercises
Weighted plank (10kg)
1x1.5mins
Side plank
1x1mins (both sides)
Assisted pull up
3x8x-35kg

Deadlift is still progressing nicely with 2 reps, I try not to push myself too hard for extra rep so that I don't compromise my form.
I wanted to get to 100kg ASAP but form is my utmost priorities right now.
Managed to survived doing plank with 10kg plate on my back, although I think my form was a bit off.
Wasn't doing it beside a mirror this time so I can't check, perhaps next time I will try my best to check my form.
Assisted pull up is still shitty doe

This post has been edited by RyoKenzaki: Nov 28 2017, 05:23 PM

do you try to increase your time planking instead of weights? i watch scott herman youtube video and he said everyone should strive to plank their own bodyweight for 4 minutes to be categorized as excellent.

I didn't. From what I understand, planking more than 1.5min would not stimulate your core muscle much and it's just going to build your endurance instead so in order to keep the stimulation we should do a more challenging variety like weighted one. I could be wrong though, but this is from Jeff

oh interesting. who's jeff tho?

Jeff cavaliere, athleanx

Here's the video


This post has been edited by RyoKenzaki: Sep 20 2017, 03:04 PM

Seventh week



18 September 2017
Assistance exercises
Lat pull down
3x8x40kg
Seated cable row
3x8x40kg
Incline bench press
3x8/8/7x35kg
Barbell curl
3x12x10kg
Weighted plank (10kg)
3x1mins

Well, not much going on with my bench today, just the same weight as the previous week and managed to complete them somehow.
For OHP, new weight there but I failed at the last rep even though I was so confident that I can complete it

Tried increasing incline bench today, almost able to complete all 3 sets but failed at the last rep.
Got some extra times in the gym so my gym partner suggested doing some planks.
I used 10kg but it feels harder this time, probably because I was trying to keep my form correctly and I wasn't using the proper form in my previous session.
Exhausted after all 3 sets but it feels good on the abs.

================================================
20 September 2017
Assistance exercises
Weighted crunches
3x18x20kg
Captain chair leg raises
3x12

Hit 2 rep on my squat 1+ set today, yay for more progress!
Sumo deadlifts are as usual since it's the same weight.

I increased my weighted crunches to 20kg and I really should start doing cable crunches soon before I crush myself with the plate on top of me...
Tried to do hanging leg raises but I could not balance my upper body and my grip is too weak to hang for the whole duration so I ended up doing it with captain chair.

================================================
21 September 2017
Assistance exercises
Dumbbell lateral raise
3x12x7.5kg (Each side)
Dumbbell front raise
3x12x7.5kg (Each side)
Seated face pull
3x10x20kg
Dead hang
3x50/30/30sec

I was trying to do 2 reps for my bench press today but I pushed myself too hard and ended up failing on the second rep.
The buff dude behind me have to rush in to help me lift up the bar and although I am still trying to push it and didn't give up yet because I was still not using my leg drive yet but I think even if I did, I wouldn't be able to lift it up.
Kinda ashamed from that fail haha...

Decided to add dead hang to my routine to improve my grip strength and hopefully, that will carry over to benefit my pull up and hanging leg raise in the future too.
Started out with solid 50s but quickly realized it's impossible to do 50s on each sets.
My calluses were burning after the workout.

This post has been edited by RyoKenzaki: Nov 28 2017, 05:23 PM

Eighth week



25 September 2017
Assistance exercises
Lat pull down
3x8x40kg
Seated cable row
3x8x40kg
Incline bench press
3x8x32.5kg
Barbell curl
3x12x15kg
Dead hang
3x35seconds

Wasn't really feeling well today, did too much house chores at the day and was actually planning to skip gym but decided to just give it a shot.
Failed my bench and OHP, even though it's the same weight as last week.
The result was terrible, but I suppose it's better than not going to the gym at all.
Will make sure to make progress next week!

As for my accessory, I decided to deload my incline bench just to play safe and also because I'm working out alone today.

For my curl, I just add 5 more kg since 10kg was really easy for me.

Decided to just do 30seconds dead hang today, but I still can go on so I did 35seconds for 3 sets.

================================================
28 September 2017
Assistance exercises
Dead hang
3x35/35/30seconds

Got to the gym late and have to wait for my turn to use the power rack today.
Can only do one rep for my squat but that's ok, I still have some extra juice left and I believe I can manage 2 reps next week.

Due to the shortness of time, I only have enough time to do dead hang.
The bar was slippery and I couldn't grab well during my second set so my grip slipped at 30second and I have to reset immediately for the remaining 5 seconds.

Changed to the smith machine on the last set and have better grip there due to the knurling but still, only managed to do 30seconds on my last set.

This post has been edited by RyoKenzaki: Nov 28 2017, 05:24 PM

Ninth week



2 October 2017
Assistance exercises
Lat pull down
3x8x45kg
Seated cable row
3x8x40kg
Incline bench press
3x8x32.5kg
Barbell curl
3x12x15kg
Dead hang
3x35/35/40sec

Feeling strong today and completed my bench and overhead press without much difficulty!

Decided to increase my lat pull down weight by 5kg and see how it goes.
Can't really pull it down enough to retract my scapula, guess I will be going back to 40kg for a while.

Incline benching 32.5kg again because working out alone.

Managed to do 40seconds on my last set of dead hang, will try to get 3 sets of 40seconds tomorrow!

================================================
3 October 2017
Assistance exercises
Cable crunches
3x14x55kg
Captain chair leg raises
3x12

Finally managed to do 2 reps on my squat heavy set but on my fourth set, I can't reach parallel.
Was too tired after my heavy set and I guess I didn't get enough rest...
I should repeat the same weight next session until I can hit all with perfect form.

Attempted cable crunch for the first time today.
The movement feels really awkward, I'm not sure if I'm doing it correctly.
Using anything less than 55kg feels too light and doesn't really stress my abdominal.
I think next week I can go for 60kg which is the max load of the cable machine....
What else can I do if even 60kg become too easy for me :v

Too exhausted to do dead hang and just decided to call it a day

Squat 87.5KG


Cable Crunch 55KG

================================================
5 October 2017
Assistance exercises
Dumbbell lateral raise
3x12x7.5kg (Each side)
Dumbbell front raise
3x12x7.5kg (Each side)
Seated face pull
3x10x20kg
Dead hang
3x40/40/35sec

Was so confident that I can break my bench press PR today but for some reason I can't even do a single rep on my heavy set.
I'm not really tired today and I get etiquette rest and food intake but still failed.
Not only that, I failed the subsequent sets as well.
Not really sure what went wrong today but this is really discouraging because I've been stuck with the same weight for quite a while now...
Sitting on the bench during my rest observing all the stronger guy benching more than me is really depressing.
Will deload in the next session.
Blasted 9 reps on my final AMRAP.

Almost manage to do 40sec for all my sets in dead hang, bar was too slippery, couldn't hold it anymore...
Will try again tomorrow!

================================================
6 October 2017
Assistance exercises
Assisted pull up
3x8x-35kg
Weighted plank (10kg)
1x1mins
Side plank
1x1mins (both sides)

Surprisingly, I managed to do 3 reps for my deadlift heavy set today.
My grip on my first rep kinda gave up on me halfway through the ecentric part but it's not too bad as I'm nearing the floor already.
Managed to fix my grip in the subsequent rep but on my next set it slipped off my grip again, probably because u didn't have enough rest for my grip to recover.

Form was terrible at my last 2 reps of assisted pull up, back is still shit.

Can only do 1min weighted plank while watching my form on a mirror.
I guess last time I didn't do it properly, that's why I can last till 1.5min.
Will work my way up to 1.5min again.

Gym was already closing when I finish my planks, so no time for dead hang today.

This post has been edited by RyoKenzaki: Nov 28 2017, 05:24 PM

Tenth week



9 October 2017
Assistance exercises
Dumbbell incline press
3x12x10(?)kg
Pec fly machine
3x8x40kg
Preacher Curl
3x12x15kg
Lat pulldown
3x8x40kg
Seated cable row
3x8x40kg

Deloaded bench press today, feeling easy but tried to focus on my form and busted 12 reps for my last set.

As expected from OHP, failed to make progress today.
Will try harder next time.

I completely revamped my accessories after proper research.
Many of these are exercises that I have never done before.

Incline barbell bench press feels awkward, I struggle to control the weight balance but I did feel the stretch on my pec better.
Not sure how heavy is the dumbbell I was using but the other guy told me it was 10kg although it doesn't feel like it....

First time doing preacher curl, gotta admit it really burns my bicep even though I'm using the same weight as my barbell curl.
I guess my form was really terrible at barbell curl as I don't feel as tired as preacher curl.

Form was really out on my lat pull down due to my bicep soreness.
Have to take extra rest in between to give it more time to recover.

The cable machine were fully occupied today so I did my chest fly with the pec fly machine instead.
Nice stretch on my pec, loving it so far.

I was supposed to do dead hang but seriously I don't think I can even hold for 30 seconds due to the soreness...

================================================
10 October 2017
Assistance exercises
Hanging leg raises
3x12
Calves raises with smith machine
3x12x50kg
Cable crunches
3x12x55kg

2 reps with my squat, what a surprise!
Can progress again, getting closer to my goal to squat 100kg by the end of this year!

Tried hanging legs raises and noticed I can balance myself better now.
Only thing is that my grip isn't strong enough.
I can do all reps continuously on the first set but I have to constantly put my feet down to reset my grip on the subsequent sets.
I guess it should improve as time passes.

First time doing calve raises today, completely rekt my calves.
Good to see that my calves finally get some love to be worked out.
Hopefully, I don't have genetically small calves haha.

During my cable crunch, I concentrate on my abs contraction and I feel better burning on it.
Will attempt 60kg next session.

Was suppose to do hamstring curl too but running out of time....
Also because I was a lazy f**ker

================================================
11 October 2017
Assistance exercises
Dumbbell lateral raise
3x12x5kg (Each side)
Seated face pull
3x10x20kg
Dead hang
3x40sec
Tricep pushdown
3x12x20kg
Tricep dip
3x10x-30kg

I was aiming for 3 reps on my bench today but only managed to do 2 reps.
A lil disappointed but that's okay, gotta work harder next week.

I kinda busted my wrist on Monday bench press I think...
It doesn't hurt after the workout but it's killing me on the next day after I woke up.
I thought I might have twisted it in my sleep or something.

Because of that, my wrist hurts like hell during my close grip bench press but I still stupidly grind through it all.
I later found out that I should just grip the bar at the shoulder width.
I had been gripping it too close all the time that's why it hurt my wrist so much.
Next time I will definitely go for shoulder width instead.

Same goes to lateral raises, I can't do it with my usual weight so I deloaded back to 5kg.

Facepull started to feel light, I wanted to increase the weight but noticed that the next increment is +10kg while the rest is only +5kg...
They might have mislabelled the weight plates...
The next increment which is supposed to be 30kg feels like it is only 5kg heavier so I'm really confused right now.
Perhaps next week I should bring my kitchen scale to weight it :v

First time doing tricep push down, as usual, it is kinda awkward.
Managed to survived 20kg but I kinda have to stop and reset for my final rep so next session I am going to deload a bit.
Video below for form checking

Tricep pushdown 20KG


This post has been edited by RyoKenzaki: Nov 28 2017, 05:25 PM

Eleventh week



16 October 2017
Assistance exercises
Dumbbell incline press
3x12x7.5kg
Cable crossover flys
3x8x15kg
Lat pulldown
3x8x35kg
Seated cable row
3x8x35kg
Dead hang
3x40sec

Decided to use the same weight for my bench today until I can do 3 reps for 60kg.
This session feels easier than the previous one, looking forward to grind my next session.

I superset my OHP with my dead hang and manage to complete both my press and dead hang with 40seconds!
Super happy, finally can start pressing 40kg!

Today I make sure to use a dumbbell with weight indicator and 7.5kg feels like the "10kg" dumbbell I used previously.
I guess it was really just 7.5kg last week.

I deloaded my seated cable row and lat pulldown to work on my form.

Gym added another cable machine so today I finally got the chance to use one for my chest flys.
Did 15kg each side and feel the great burn on my chest.

My wrist still hurt when I attempted to do preacher curl so I skipped this exercise for today.
It was fine with other exercises doe....
Such a bummer...

================================================
17 October 2017
Assistance exercises
Hanging leg raises
3x12
Cable crunches
3x12x60kg
Calves raises with smith machine
3x12x50kg

Today I can only do 1 rep for my squat and it was really difficult to push through.
Due to that, I failed the 2 subsequent sets.

Still can't grip on the bar for the entire hanging leg raise but I'm performing it with more stability this time.
I should be able to strengthen my grip soon.

Cable crunch with 60kg today, I'm feeling so much burn on my abs.
Love it, finally getting some intense abs work haha.

I honestly should do hamstring curl but seriously squat day is too tiring and I really have no more fuel left for it.
Guess I will just scrap it off my workout.

================================================
19 October 2017
Assistance exercises
Dumbbell lateral raise
3x12/12/16x5kg (Each side)
Seated face pull
3x10x20kg
Tricep dip
3x10x-30kg
Tricep pushdown
3x12/12/14x15kg
Dead hang
3x40/40/20sec

Finally able to do 3 reps on my bench press today.
Extremely happy with it.
Will add on more weight next session.

My wrist is still in pain so I'm still using 5kg for my lateral raise but for my last set I go for AMRAP.

Deloaded my tricep push down cause in the previous workout I can barely do the last rep and have to stop and reset.
For the last set, I go for AMRAP too.

On my second set of dead hang in the cable machine, someone needs to use the machine so I moved to the power rack to do my final set but the bar is so slippery I cannot hold it for more than 20sec.
I keep sliding down and after my second attempt, I just gave up and call it a day.

Bench Press 60KG

================================================
20 October 2017
Assistance exercises
-

Finally managed to deadlift 100kg today!
Form is good too, at least for me.
Video below for form checking.

I'm super tired after my main exercises and when I tried to do my plank I can't even hold 20seconds because I'm too bloated from drinking too much water.
Decided to call it a day, today just isn't the day for me

Deadlift 100KG


This post has been edited by RyoKenzaki: Nov 28 2017, 05:25 PM

Twelfth week



23 October 2017
Assistance exercises
Cable crossover flys
3x8x15kg
Dumbbell incline press
3x12/12/9x12.5kg
Lat pulldown
3x8/8/10x35kg
Seated cable row
3x8/8/12x35kg
Dead hang
1x45sec

I thought I can start doing 40kg today but according to my excel, I still have to nail 37.5kg for one more session before progressing to 40kg.
I accidentally loaded 32.5kg for my 37.5kg overhead press.....
I only found out I'm not using the right weight on my last set....
Despite that, the whole sets feel so difficult to do so it really bothers me, urghhhh.

Can't find 10kg dumbbell for my incline barbell press so I used 12.5kg.
Although I failed my last set, I'm still grateful that I can manage 2 reps with good form.
Will try until I can complete all the sets.

For lat pull down and cable row, I did AMRAP on my last set to increase the intensity.

No time for dead hang, forgot to superset between my overhead press.
Only managed to do one set, better than nothing, at least it's a new PR.

================================================
25 October 2017
Assistance exercises
Hanging leg raises
3x12
Cable crunches
3x12x60kg
Calves raises with smith machine
3x12x55kg

2 reps on my squat today, I recorded myself but for some reason, the footage only recorded 2 seconds due to not enough memory space, damn....
Can't check my depth but it should be over parallel.
The few subsequence sets depth is not consistent but I tried my best to make sure it at least hit or close to parallel.

Sumo deadlift really hit me hard, gosh!
With the increased of weight, I'm not sure how I feel when I make progress on my deadlift.....

Hanging legs raises still sucks, as usual, grip strength is lacking but I'm working on it.

Not much to say about the other exercises

================================================
27 October 2017
Assistance exercises
Dumbbell lateral raise
3x12x7.5kg (Each side)
Seated face pull
3x10x30kg
Tricep dip
3x10x-30kg
Tricep pushdown
3x12/12/14x15kg
Dead hang
3x45/45/25sec

Only managed to do 2 reps on my bench today, will continue to do the same weight until I can get 3 reps before progressing to 65kg.

Wrist finally feels better so I can go back to 7.5kg for my lateral raises.
Gotta admit it feels a lil bit heavier than I remember, probably gotten used to the 5kg

Decided to increase face pull weight by 5kg, but as mentioned previously, the next increment is +10kg when the rest of the increment are only +5kg...
I took a look at the other machines and all of them have 5kg increment on each plate.
This particular machine doesn't have any label on the first plate so I believe those 20kg I did previously was actually 25kg and this time it's 30kg after the increment.

Deadhang was difficult, can only do 25seconds on last set.

================================================
29 October 2017
Assistance exercises
Assisted pull up
3x8x-35kg
Weighted plank (10kg)
3x1mins
Side plank (Both sides)
3x1mins

Kinda surprised that I managed to do 3 reps on my deadlift today.
My shin got scraped by the bar pretty badly.

Tried to do Yates Row but my wrist f**ked up again and it hurt too much so I skipped that.

On my first sets of planks, I tried to superset all of them at once but it's too tiring so I just do them one by one afterwards

This post has been edited by RyoKenzaki: Nov 28 2017, 05:25 PM

Thirteenth week



31 October 2017
Assistance exercises
Pec fly machine
3x8/8/10x40kg
Dumbbell incline press
3x12x10kg
Preacher curl
3x12/12/7x15kg
Lat pulldown
3x8x35kg
Seated cable row
3x8/8/12x35kg
Dead hang
1x45sec

Today I make sure I use the correct weight for overhead press but I can only do 6reps on the last set.
Have to repeat again.

For incline dumbbell press, I found 10kg dumbbell today, turns out the gym have it all the time.
Able to complete all the sets with better form this time.

Failed my preacher curl final set when I tried to concentrate on the form.
Guess I will deload next time.

Cable machine was occupied, 3 machines with 3 people using one side on each machine......
People need to learn how to share the machine....
Did my pec fly with machine, AMRAP on the last set.

No time for dead hang, wasted a lot of times waiting for equipment today...

================================================
1 November 2017
Assistance exercises
Hanging leg raises
3x12
Cable crunches
3x12/12/16x60kg
Calves raises with smith machine
3x12x60kg

95kg squat was really, really tough for me.
This gotta be the most difficult rep I ever did.
I almost wanted to give up halfway but I preserved.
Dept was just barely passed parallel point.
The next set was, as usual, couldn't complete all the 3 reps and the depth of subsequent sets was questionable.
Squat was my toughest exercise.

Sumo deadlift was really tiring with this new weight sets....
I don't think I can complete all the sets in my next progress.

Did AMRAP on my last cable crunch set.
Feel a great burn there.
Next session will increase 5 more kg.

Hanging legs raises grip still sucks but it's better than the previous session.

60kg for my calves raises today, started to get harder to do.

Squat 95KG

================================================
3 November 2017
Assistance exercises
Dumbbell lateral raise
3x12x7.5kg (Each side)
Seated face pull
3x10x30kg
Tricep dip
3x6
Tricep pushdown
3x12/12/16x15kg

Can't believe I can't even do 1 rep for my bench today...
Previously I can still do 2 reps.
This time the weight feels heavier than it used to.
It's either because of the bar I was using weight differently or I was just not in the good condition today.
Naturally, I failed the few subsequent sets as well.
Will see how it goes next week.

The guy who I complained about him deadlifting and curling in the power rack advised me not to lock out on top of my bench press.
He also advised me not to rest too long if it's not for my heavy set and to invest in equipments if I want to lift heavy.

Although I have no idea why he always uses the power rack to do exercises that he can do elsewhere, he is pretty huge and knowledgeable and his forms are top notch so his advice are definitely appreciated.

I will take all his advise and apply them to my training next time except for using equipment on my lifts.
I wanted to stay away from equipments for as long as possible.
I wanted to work on my grip rather than relying on strap and learn to brace better rather than using a belt.
Unless I have an injury, it's most likely I wouldn't start to rely on equipments.

I tried unassisted dip this time because I think assisted dip put me in a very unnatural position and surprisingly I can do it.
Although I can't do as much as I used to with the assisted machine, but it feels less stressful to my joint.
The biggest issue was my balance.
Hopefully I will get used to it soon.

Did 2 reps more than my previous session for my tricep push down.
I think I should start doing heavier and lesser rep next time, about 8 reps max.

================================================
6 November 2017
Assistance exercises
Pull up
3x3
Yates Row
3x8x50kg
Weight crunches
3x18x20kg
Wood chopper
1x12x25kg

Today I did one rep for my deadlift +1 set although I still have enough energy for at least another rep....
I just don't want to progress too fast cause sumo day really will kill me 😞
Out of curiosity, I decided to test my 1 rep max today and decided to go for 110kg after my +1 set.
Surprisingly I managed to do it with energy left for another rep but I don't think my grip will hold on haha.
I skipped a set to make place for this set cause I want to save time.

I tried to do unassisted pull up and managed to do 3 reps.
Will start to slowly work on it until I can get 8 reps.

I did weighted plank and wood chopper instead of planks this time cause I wanted to get visible 6 packs instead of strengthening my core.
Still can manage 20kg weighted crunches but I only have enough time to do one set of wood chopper for 25kg.

Deadlift 110KG


This post has been edited by RyoKenzaki: Nov 28 2017, 05:26 PM

Fourteenthweek



7 November 2017
Assistance exercises
Pec fly machine
3x8/8/6x40kg
Dumbbell incline press
3x12x10kg
Concentration curl
3x12/12/8x7.5kg
Lat pulldown
3x8x35kg
Seated cable row
3x8/8/12x35kg

Was able to finish my OHP sets today but during the last rep I over arched my back and feel a slight pain in my lower back.
It wasn't a big deal though, I don't feel it anymore after the set so I guess I can progress next week.

I changed my preacher curl to concentration curl after finding out that it's more efficient for hypertrophy.
I used 7.5kg dumbbell for 12 reps but it's too heavy for me starting from second set onward so I changed to just 8 reps for my last set.

Gym already closed all the light before I can even do my first set of pec fly so I just rush everything with very minimal rest and can only do 6 reps at the last one

================================================
10 November 2017
Assistance exercises
Abs wheel roolout
3x8
Cable crunches
3x12/12/16x60kg
Calves raises with smith machine
3x12x60kg

Squat today feel just the same as last week, it's very difficult to push through.
Guess I will start deloading next week.
A friend commented that my form was terrible because my knee and back were shaking so I might hurt my spine.
I will try to make sure I don't push myself until my knee shake next time.

Sumo deadlift feels a lil bit easier this time.

I subbed my hanging leg raises with abs wheel rollout today.

Squat 95KG


This post has been edited by RyoKenzaki: Nov 28 2017, 05:27 PM