Ryo Workout Journal
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 Jan 29 2018, 06:52 PM
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Senior Member
2,313 posts Joined: May 2008   
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Tweenty First week
 9 January 2018 Assistance exercises Pec fly machine 3x8x40kg Dumbbell incline press 3x12x10kg Concentration curl 3x10x10kg Lat pulldown 3x8x40kg Seated cable row 3x8x40kg Finally able to complete my overhead press. I was supposed to deload but decided to fuck it and just go for it with all my best. Glad that I didn't deload. |
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Jan 29 2018, 06:58 PM
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Senior Member
2,313 posts Joined: May 2008
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Twenty Second week
 16 January 2018 Assistance exercises Pec fly machine 3x8x40kg Dumbbell incline press 3x12x10kg Concentration curl 3x10x10kg Lat pulldown 3x8x40kg Seated cable row 3x8x40kg I skipped the gym for one whole week due to various reasons. Just recovered from fever, sleep time is out of place and feeling very nauseous and weak. So I didn't increase my overhead press weight today, treating it as a deload week. I can only do 7 reps for my last set but I refused to give up and take a short pause and continue pushing for one final rep. I think I paused for about 30seconds or so, so I'm not sure if that count. The last few rep of my concentration curl was pathetic. I have to assist with my other hand. Guess I've grown weaker from the break. ================================================ 17 January 2018 Assistance exercises Cable crunches 3x16x60kg Weighted decline sit ups 3x10/8/8x5kg Calves raises with smith machine 3x12x70kg Managed to do 1 rep for squat today, but the depth is not satisfying so I will repeat the weight again. Sumo deadlift was really, really difficult. I was feeling lightheaded and feels like passing out after each set. I almost gave up but decided to stick with it. Literally drained after my final set and had to take a few minutes break. Thought I can do 10 reps for weighted decline sit up but couldn't keep up after the first set... This post has been edited by RyoKenzaki: Jan 29 2018, 07:06 PM |
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Jan 29 2018, 07:05 PM
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Senior Member
2,313 posts Joined: May 2008
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Twenty Third week
 22 January 2018 Assistance exercises Cable crossover flys 3x8x15kg Pec fly machine 3x8x40kg Dumbbell incline press 3x12x10kg Hammer curl 2x10x10kg 2x10x7.5kg Lat pulldown 3x8x35kg Seated cable row 2x8x40kg I decided to further deload my bench press and some other lifts today. I have definitely gotten weaker over these periods of depression so I should take thing slowly from now on and focus on putting myself back on track. No issue on both bench press and overhead press. Did hammer curl today, can't keep up with 10kg so in the last 2 sets I changed to 7.5kg dumbbell. Got some extra time today so I threw in some pec fly machine. ================================================ 23 January 2018 Assistance exercises Cable crunches 4x16x60kg Weighted decline sit ups 3x10x5kg Calves raises with smith machine 3x12x70kg Deloaded squat, grinded 2 reps on the heavy set. Sumo dealift weight was the same and it feels easier today. ================================================ 25 January 2018 Assistance exercises Dumbbell lateral raise 4x12x7.5kg (Each side) Seated face pull 3x10x30kg Tricep dip 3x8 Tricep pushdown 4x8x25kg Ez barbell curl 4x12x15kg I went to the gym earlier today so I have a lot of extra times. Threw in some extra sets in some of the accessories and added barbell curl at the end. ================================================ 26 January 2018 Assistance exercises Pull up 3x3 Bent over row 3x8x45kg Weight crunches 3x18x20kg Wood chopper 3x12x30kg Kinda broke my deadlift PR with 2 reps today. The set after the heaviest one felt a lot harder for some reason, but I still managed to push through all the reps. BTW, I was using the heavier barbell today. |
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Jan 29 2018, 07:07 PM
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Senior Member
2,313 posts Joined: May 2008
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QUOTE(DeAct @ Jan 22 2018, 08:15 PM) No worries man. Just checking in on you. Hope you're coping well. Thank you, brother. Reading the quote below seems to help; me at least. "Take a deep breath. New York is three hours ahead of California, but that does not make California slow Cameroon is six hours ahead of New York but it does not make New York slow. Someone graduated from college at 22 but waited five years before securing a job. Someone became a CEO at 25 but died at 50. Someone became a CEO at 50 but lived to 90 years. Someone is still single, While another is married with children Absolutely, everyone in this world works based on their own time zone. People around you might seem to be ahead of you. That’s total fine. Some are behind you. Everyone is running their own race in their own time zone. Don’t envy or mock them. They are in their own time zone and you are in yours. Life is about waiting for the right moment to react. So RELAX. You’re not late You’re not early You’re very much on time, and in your time zone." Cheers, DeAct  It had been tough but things are getting better. I got a job now and will start as soon as next week. Finally updated all my overdue logs. Hope I can be more consistent from now onwards and make some awesome gain in 2018. |
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Feb 9 2018, 06:41 PM
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Junior Member
171 posts Joined: Oct 2017
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I'm an active person. I run 3 days a week and did basic exercises at home afterwards (such as push-ups, plank, crunches, etc).
But I never been to a gym before and I'm thinking of trying to work out at the gym. I'm 67 kg and I'm happy with my physic right now. But I want a toned athlete-type physic (refer to picture below). What should I do as a first-timer ? What should I do when I walk into a gym for the first time ? How to use the machines in the gym ?  |
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Feb 9 2018, 07:05 PM
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Senior Member
2,313 posts Joined: May 2008
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QUOTE(Double J Jamal Jefri @ Feb 9 2018, 06:41 PM) I'm an active person. I run 3 days a week and did basic exercises at home afterwards (such as push-ups, plank, crunches, etc). Hi, brother. In my opinion, I think the first thing you should do as a beginner is to do extensive research before taking the step into the gym. Choose a program suitable for you and research on how to perform each exercises correctly. Then just go to whatever machine you need in your exercises in the gym and do it. Where are you from? If you can drop by my gym in Kepong I don't mind to help you around.But I never been to a gym before and I'm thinking of trying to work out at the gym. I'm 67 kg and I'm happy with my physic right now. But I want a toned athlete-type physic (refer to picture below). What should I do as a first-timer ? What should I do when I walk into a gym for the first time ? How to use the machines in the gym ? |
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Feb 9 2018, 07:19 PM
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Junior Member
171 posts Joined: Oct 2017
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QUOTE(RyoKenzaki @ Feb 9 2018, 07:05 PM) Hi, brother. In my opinion, I think the first thing you should do as a beginner is to do extensive research before taking the step into the gym. Choose a program suitable for you and research on how to perform each exercises correctly. Then just go to whatever machine you need in your exercises in the gym and do it. Where are you from? If you can drop by my gym in Kepong I don't mind to help you around. Many thanks for your prompt reply bro.I'm from Bandar Baru Bangi by the way. What kind of physic do you have ? Bodybuilder ? |
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Feb 9 2018, 09:50 PM
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Senior Member
2,313 posts Joined: May 2008
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QUOTE(Double J Jamal Jefri @ Feb 9 2018, 07:19 PM) Many thanks for your prompt reply bro. No, I looks exactly like an average joe despite lifting for a year....I'm from Bandar Baru Bangi by the way. What kind of physic do you have ? Bodybuilder ? |
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Feb 15 2018, 04:01 AM
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Junior Member
281 posts Joined: Jun 2015
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Deleted
This post has been edited by DeAct: Apr 9 2024, 11:31 PM |
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Mar 19 2018, 04:13 AM
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Senior Member
2,313 posts Joined: May 2008
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Twenty Fourth week
 29 January 2018 Assistance exercises Cable crossover flys 4x8x15kg Dumbbell incline press 4x12x12.5kg Hammer curl 4x12/12/8/8x7.5kg Lat pulldown 4x8x35kg Seated cable row 4x8x40kg Today I fail my overhead press again, but at least it's better than my previous sessions. I only failed 3 reps on the last set this time. I will make sure to eat and sleep well so I can complete it next week! Today all the 10kg dumbbell was being used so I just use a 12.5kg instead. I'm so happy I can still complete the exercises with 12 reps each sets. Plus, I added an extra set today. ================================================ 31 January 2018 Assistance exercises Cable crunches 4x16x60kg Weighted decline sit ups 4x10x5kg Calves raises with smith machine 4x12x70kg 2 reps for squat today, barely hit parallel I think. Should be fine to keep progressing. Added an extra set for all the exercises today. ================================================ 3 February 2018 Assistance exercises Dumbbell lateral raise 4x12x7.5kg (Each side) Seated face pull 4x10x30kg Tricep dip 3x8 Tricep pushdown 4x8x25kg Ez barbell curl 4x12x15kg Was kind disappointed today because I can only do 2 reps for my bench press. I was aiming for at least 3 reps so it's more likely I can do 2 reps on my next incresement... Hope I can still manage to do it next week nonetheless. ================================================ 26 January 2018 Assistance exercises Pull up 3x3 Bent over row 3x8x45kg Weight crunches 3x18x20kg Wood chopper 3x12x30kg |
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Mar 19 2018, 04:14 AM
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Senior Member
2,313 posts Joined: May 2008
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Twenty Fifth week
 14 February 2018 Assistance exercises Cable crossover flys 4x8x15kg Dumbbell incline press 4x12x12.5kg Lat pulldown 4x8x35kg Seated cable row 4x8x40kg Was very busy with work last week, roadshow from Monday till Friday so I didn't get the chance to gym at all... Treating this as deload week so I didn't increase any weight at all. The bar alone feel so heavy and everything just feel so much heavier today, so glad that I'm going light today... It's probably because I got really tired today traveling back home from work and getting stuck in the jam for hours... My overhead press was like shit today, next week I will try the same weight again to see how it goes. Not enough time to do hammer curl today. ================================================ 16 February 2018 Assistance exercises Cable crunches 4x16x60kg Weighted decline sit ups 4x10x5kg Calves raises with smith machine 4x12x70kg Gotta keep up with the gain even though it's the first day of CNY. Today I feel much better than the previous session. Was able to hit 2 reps on my squat but the depth is too shallow. I'm still gonna go for increasement next week though, since I had already got through this weight numerous times anw. |
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Mar 19 2018, 04:16 AM
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Senior Member
2,313 posts Joined: May 2008
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19 February 2018
Upper Power
Note Today I switched my program to PHUL after realizing I wasn't really making any progress with nsun531 at all especially on my overhead press... This program takes lesser times compare to nsun so I don't have to spend too much time in the gym now. I kinda overestimated myself on my bench press and ended up not able to complete the sets. Will try again next week. ========================================================================================== 20 February 2018 Lower Power
Note Quads feel so sore during my warm-up set for squat, good thing I was able to grind though. Gonna be painful tomorrow though. The gym equipment is really shitty, I can't get any of the clip through the barbell sleeve and the weight plates diameter is bigger than the sleeve's so the plate keep moving out of place in the middle of my rep. It's difficult to do more reps when the plates won't stay in place... The seat is too far back so when doing it, I don't feel that stretch on my hamstring at all. All I felt was my calves working. Perhaps next week onwards I will replace it with another hamstring exercises. I realized I did the wrong legs curl, it should be the prone legs curl but I did the seated one. I will do my abs exercises on my legs day. For lower power day I will do cable crunches and weighted decline sit ups and weighted crunches and wood chopper on my lower hypertrophy day. ========================================================================================== 24 February 2018 Upper Hyperthrophy
Note Man, hypertrophy day is really something... I feel so sore in all the working muscle group. Even those muscle that I can barely feel in my previous programs are sore today especially my lat and upper chest. ========================================================================================== 26 February 2018 Lower Hyperthrophy
Note Reverse lunges is more difficult than I expected. I first started with 30kg but quickly realized that it's too heavy for me. I ended up with just the bar. I counted one rep for each legs but I realized it should only be counted as a rep after lunging with both legs... It's so tiring though... But I will try to do all the reps appropriately next time... This post has been edited by RyoKenzaki: Mar 19 2018, 04:52 AM |
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Mar 19 2018, 05:03 AM
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Senior Member
2,313 posts Joined: May 2008
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28 February 2018
Upper Power
Note Managed to complete my bench press this time, will add more weight next week. The backrest of the bench that I was using for my incline dumbbell press is stuck at a slightly higher angle than what I would usually use. The rest of the bench was occupied so I decided to just go with it. I did felt a lil bit of front delt activation but it was very minimum so I guess it should be ok. Still able to complete the sets so I will progress next week. Overhead press feels surprisingly easier than it used to be, but despite that I still failed to complete my last sets. Hopefully, I can get a better result next time! Also, this program isn't really shorter than nsuns, it's only faster in the previous session because those weights are still light Orz ========================================================================================== 2 March 2018 Lower Power
Note I decided to exclude deadlift from my routine. I just don't think I can do deadlift right after squat, it's too tiring... I will substitute it with another exercise when I figure out what exercises to sub it with.... Was only supposed to do 10 reps for legs curl today but I did 15. Guess it's fine since I skipped the deadlift. ========================================================================================== 3 March 2018 Upper Hyperthrophy
Note 10kg dumbbell flyes are so difficult to complete... Did terribly, can't even hit the minimum reps for second sets. I think I went down too much and strained my shoulder. ========================================================================================== 4 March 2018 Lower Hyperthrophy
Note I did my lunges one leg at a time today. It's much more manageable this way... Realized that my left quad is way weaker than my right one... It gets sore so quickly... The damn gym closing earlier than it should... Didn't get to do my last set of wood chopper.... |
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Mar 19 2018, 05:05 AM
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Senior Member
2,313 posts Joined: May 2008
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QUOTE(DeAct @ Feb 15 2018, 04:01 AM) You did make progress, let’s not discount that. Up to this point (from my observation), you made going to the gym a habit, learnt proper form of multiple lifts & increase weights of your lifts. You deserve some credit for that. Go lookup before after photos of those doing SS/SL. From what I noticed, there’s not much difference aesthetically BUT that’s till you notice their weight progressions for their lifts. When you switch to a hyperthrophy programme and have your diet in place, you should see results fairly quickly. Thank you, brother.I read somewhere that if your lifts are going up but LBM seems the same, it has smth to do with your diet. I haven’t gotten to the bottom of ^ that statement yet though. Happy CNY and all the best =) DeAct You always got my back ANW, finally updated my journal after a month of being inactive here. Got really lazy to update journal nowadays lol |
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Mar 19 2018, 09:10 AM
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Junior Member
281 posts Joined: Jun 2015
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Deleted
This post has been edited by DeAct: Apr 10 2024, 12:31 AM |
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Mar 19 2018, 11:28 PM
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Senior Member
2,313 posts Joined: May 2008
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QUOTE(DeAct @ Mar 19 2018, 09:10 AM) Welcome back! I usually type those comments on the spot in the gym so it's ok haha. Try to find an easier way to do it, is there anyway where you could just ss and post it up? I must say, it takes a lot of effort to type all that out. PHUL does work on the higher rep ranges. I think you made a good choice there. I can’t comment on volume though, I’ll leave that to more experienced members. You seem to be sore all the time on this programme, is that expected when running a programme with higher ranges? I think the current format is not that bad, I should be able to update more regularly with this format. Yea, I think that's normal? I'm always tired in all my programs since it's a linear progress program so it's normal to push your limit I think? |
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Mar 20 2018, 12:15 AM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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Yo bro, i hope u are back logging your workouts means your life both inside and out of the gym is back on track.
» Click to show Spoiler - click again to hide... « wall of texts, so TLDR: lunges - your left leg might not be that weak; let knee pass toe to work front leg more, set back leg further to work back leg more; drop DB flyes and go cable. This post has been edited by Lionel90: Mar 20 2018, 12:16 AM |
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Mar 20 2018, 03:08 AM
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Senior Member
2,313 posts Joined: May 2008
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QUOTE(Lionel90 @ Mar 20 2018, 12:15 AM) Yo bro, i hope u are back logging your workouts means your life both inside and out of the gym is back on track. Eh I always feels the stretch on the back leg when doing lunges...» Click to show Spoiler - click again to hide... « wall of texts, so TLDR: lunges - your left leg might not be that weak; let knee pass toe to work front leg more, set back leg further to work back leg more; drop DB flyes and go cable. Is that correct or my form is fucked? I just make sure to keep both of my legs 90° I will do more research on this tomorrow, I guess... Regarding the flyes... I think you are right... I unsubscribed from Jeff some times ago because his content is becoming click baity lol Will do it on the cable next time. Thanks for the tips! |
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Mar 20 2018, 09:32 AM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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QUOTE(RyoKenzaki @ Mar 20 2018, 03:08 AM) Eh I always feels the stretch on the back leg when doing lunges... I'd think if for both sides u also get to feel your back leg works then it should be fine, at least they would be balanced. Not for me though, left leg does everything Is that correct or my form is fucked? I just make sure to keep both of my legs 90° I will do more research on this tomorrow, I guess... Regarding the flyes... I think you are right... I unsubscribed from Jeff some times ago because his content is becoming click baity lol Will do it on the cable next time. Thanks for the tips!  Maybe need to look at my form...If u keep it 90° i guess it makes sense why your back leg works more. |
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Apr 5 2018, 12:55 AM
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Senior Member
2,313 posts Joined: May 2008
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13 March 2018
Upper Power
Note I took a week off from gym due to my work last week. I'm still feeling very good today and managed to complete my bench press sets. Incline DB press was tough though but I'm still satisfied with the end result. Overhead press was still the same but since I skipped gym for a week, I'm not gonna be so harsh on myself today. ========================================================================================== 14 March 2018 Lower Power
Note Instead of not doing deadlift as I suggested last session, I think it's better for me to alternate between doing squat and deadlift. So since I did squat in the previous session, today I will do deadlift. Still failed to complete the sets but at least I did more reps than my previous attempt. I skipped abs workout today, I'm really not feeling energetic to do them today... ========================================================================================== 17 March 2018 Upper Hyperthrophy
Note Managed to make progress in most of my lifts today. Dumbbell flyes feel easier when I don't lower my arms below my shoulder. Lateral side raises is still very tiring but managed to do more reps than previous session. ========================================================================================== 19 March 2018 Lower Hyperthrophy
Note Lunges is really really tiring. I'm feeling so fatigue after every set but I somehow managed to complete it... The other exercises feel so much harder to do after my lunges... I still can't complete my leg curl reps, but at least I did one rep more than the previous session today... I've decided to reduce my wood chopper sets to 3 starting today. 4 sets are just too much for me. |
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