22 March 2018
Upper Power

Exercises	Sets	Reps	Weight
Bench Press	4	3/3/2/2	60kg
Incline Dumbbell Press	4	10/8/9/8	17.5kg
Barbell Row	4	5	52.5kg
Lat Pulldown	4	10/10/10/8	45kg
Overhead Press	3	8	37.5kg
Barbell Curl	3	10	20kg
Skull Crusher	3	10	25kg

Note
After all these times, I'm still only able to do 3 reps on my bench press for 60kg...
I was aiming to do at least 4 reps today
Although my weight increased significantly recently, I'm still just as weak as I was.
Failed my third reps on my third set and have to do the roll of shame too.
Gotta pump harder next session!

Incline DB press was equally bad, although it was one rep more than the previous session but it's minuscular...

Overhead press was good though.
I finally able to complete the set and move on to heavier weight.
The last rep was over pushing it though, but I will make sure not to overdo it next session so that I don't get injured.
==========================================================================================

29 March 2018
Lower Power

Exercises	Sets	Reps	Weight
Squat	4	5	85kg
Leg Press	3	15	67.5kg
Leg Curl	4	10	34kg
Smith Machine Calves Raises	4	10	87.5kg
Cable Crunches	4	16	65kg
Weighted Decline Sit Ups	4	8	10kg

Note
Squat feels easier today.
Managed to complete it, surprisingly.

I started to feel pain in my lower back during leg press...
The problem with this machine is that I can not adjust the seat position and the leg press platform is too far away for me to get into a good starting position.
Because of this, I was unable to position my lower back properly.
Next session I will try other leg press machine and see how it goes.

As for my cable crunches, I put a dumbbell on top of the weight plates and now I can progressively put on more weight again

10kg decline decline sit up was so tough....
==========================================================================================

31 March 2018
Upper Hyperthrophy

Exercises	Sets	Reps	Weight
Incline Barbell Bench Press	4	12	37.5kg
Cable Crossover Flyes	4	12	15kg
Seated Cable Row	4	12/12/8/8	50kg
One Arm Dumbbell Row	4	12	17.5kg
Dumbbell Lateral Raises	4	9/9/10/10	10kg
Seated Incline Dumbbell Curl	4	10/8/8/8	10kg
Cable Tricep Extension	4	9/9/9/8	35kg

Note
I changed my barbell flyes to cable flyes as per Lionel's suggestion.
I was using the same weight as I did on nsuns and surprised to find out that I can do more reps than my previous routine.
I guess this shows that I've improved.

I can't believe I'm doing 50kg on my seated cable row.
40kg was already pretty tough for me last time.
Glad to see I'm still making progress although I didn't manage to complete the last 2 sets.

Both dumbbell lateral raises and decline dumbbell curl is still difficult to me but at least I did better than the previous session.
==========================================================================================

2 April 2018
Lower Hyperthrophy

Exercises	Sets	Reps	Weight
Front Squat	4	12	47.5kg
Leg Extension	4	15	32kg
Leg Curl	4	15	29kg
Seated Calf Raise	4	12	45kg
Calf Press	4	12	90kg

Note
Front squat feels so easy today.
Decided to exclude lunges in my routine....
Fuck it, I'm not going to enjoy doing it anw.
My quad already got sufficient work.

I also skipped my abs exercises because I'm feeling nausea from drinking too much water...
Today is just not my day...

This post has been edited by RyoKenzaki: Apr 5 2018, 01:08 AM

I see a lot of progress. Good job, man.

I started doing lunges. You’re damn right about the fatigue that comes with it..

This post has been edited by DeAct: Apr 5 2018, 11:15 AM

lol fuck lunges, man.
My quad get blasted a lot during legs day

I do walking lunges instead. I find that it works my hamstrings and glutes more than my quads. I find it a nice combination with squats rn though like you said, it is quite taxing.

I’m still amazed by the volume that you’re doing. o.o

lol this is nothing compared to nsun

For lunges, I have been confused for the longest time. I did it when I first started 4 years plus ago and I was all over. Tilting one side, one side not feeling anything, etc. What happened to me was, my left leg is weaker. So when my left is at the front, I will use the right at the back to propel me back into position. When you are in lunge position and you static, I shift my weight to my right so left feels nothing.

What I did was:-

1) Focus on the leg at the front
2) The back leg will be stretched at the hams for stabilization and thats it, my knee will touch the floor
3) Once the knee on the floor, stretch the leg at the back as mush as you can, initiate push from front leg quads to initial position, back leg dont do anything to propel
4) I use DB instead of BB. This is because it allows me to move the DB to the front, at the side of my front leg, to stabalise and I feel that with the weight near the point you want to use force, it gives you a better mind muscle connection and que for that part to start working harder. Out of sight out of mind.

Thats for me though. Keep it up. I am sure now you will feel less like crap carrying 2 bags of rice for your mum up to 5th floor. Thats the progress in life that we are looking for.

Just wanna say I stop going to the gym last year around June and I started again last month

Going 3 times a week now, no specific program but I divided it into upper body, lower body and back day
I do whatever exercises I feel like doing but still incorporating the main compound exercises except for deadlift.

Strength gone down a lot but I'm slowly climbing up back to where I was last year.

This doesn't last long, I think I stopped after just a few months.

ANW, it's 2023, I moved to a nice condo with very good gym (Minus the lack of legs machines) so I decided to finally start going to the gym again.
My lifts have gotten weaker as expected.
My bodyweight is around 58-59KG.
What used to be my warmup weight is now my 1 rep max.

I'm not following any program, just doing whatever I'm comfortable with so that I can manage and won't burn out too quickly.
The weight I use fluctuates since I'm not sure how heavy I should use yet but I should be able to have a better grasp next week onwards.

Here's my log for last week.

18 July 23

Exercises	Sets	Reps	Weight
Bench Press	3	5/5/5	30KG
Overhead Press	3	5/5/4	20KG
Barbell Row	3	5/5/5	30KG
Dumbbell Curl	3	10/5/5	7.5KG
Dumbell Lateral Raise	3	10/10/10	5KG
Tricep Pushdown	3	10/10/10	4KG

19 July 23

Exercises	Sets	Reps	Weight
Squat	3	5/5/5	50KG
Deadlift	3	5/5/5	50KG
Front Squat	3	3/5/5	40KG/30KG/30KG
Seated Dumbbell Calf Raise	3	12/12/12	20KG
Romanian Deadlift	3	10/10/10	40KG

21 July 23

Exercises	Sets	Reps	Weight
Bench Press	3	5/5/5	32.5KG
Overhead Press	3	5/5/5	20KG
Barbell Row	3	5/5/5	32.5KG
Dumbbell Curl	3	10/10/10	5KG
Dumbell Lateral Raise	3	10/10/10	5KG/7.5KG/7.5KG
Tricep Pushdown	3	10/10/10	3KG/4KG/4KG
Wrist Curl	3	10/10/10	7.5KG
Reversed Wrist Curl	3	10/10/10	2.5KG/5KG/5KG

Note: I have difficulty keeping my lower back straight while doing back exercises... Right now, I keep practicing bending over at home, hopefully I will do better next round.


This post has been edited by RyoKenzaki: Jul 24 2023, 09:36 PM

25 July 23

Exercises	Sets	Reps	Weight
Squat	3	5/3/3	52.5KG
Deadlift	3	5/5/5	52.5KG
Front Squat	3	5/5/5	30KG
Seated Barbell Calf Raise	3	12/12/12	40KG
Romanian Deadlift	3	10/9/10	40KG

Note: I think I didn't get sufficient rest the night before this workout day, my squats and other exercises feels very weak.
Couldn't complete the squat reps, and rounded my back on my last 3 reps of deadlift.
I also changed seated dumbbell calf raise to barbell, it's not easy to setup for this as the weight will press into my knee.
I can barely feel my calves being worked with just 12 reps.


26 July 23

Exercises	Sets	Reps	Weight
Bench Press	3	5/3/2	35KG
Overhead Press	3	4/4/3	22.5KG
Dumbbell Row	3	10/10/10	10KG
Concentration Curl	3	10/7/6	7.5KG
Dumbell Lateral Raise	3	10/10/10	5KG/7.5KG/7.5KG
Tricep Pushdown	3	10/10/10	4KG
Wrist Curl	3	10/10/10	7.5KG
Reversed Wrist Curl	3	10/10/10	5KG

Note: Another bad day today, perhaps I didn't eat enough.
My diets nowadays are pretty light, sometimes only eating one meal a day.
Money is tight after moving to this new place but I will try to budget around next month so I can eat more.


29 July 23

Exercises	Sets	Reps	Weight
Squat	3	5/5/5	50KG
Deadlift	3	5/5/5	50KG
Front Squat	3	5/5/5	32.6KG
Seated Barbell Calf Raise	3	20/20/50	40KG
Romanian Deadlift	3	10/10/10	35KG

Note: Focusing on deloading on this session, trying to prioritize good form especially in my deadlift.
Managed to do all of the reps without rounding my back.
Increased my calf raise reps after finding out they work better with higher reps but 20 was still too light so for the last set I did AMRAP.

This post has been edited by RyoKenzaki: Jul 30 2023, 11:24 PM

31 July 23

Exercises	Sets	Reps	Weight
Bench Press	3	5/5/5	35KG
Overhead Press	3	5/5/5	22.5KG
Barbell Row	3	5/5/5	32.5KG
Dumbbell Row	3	10/10/10	12.5KG
Dumbbell Curl	3	10/7/8	7.5KG
Dumbell Lateral Raise	3	10/10/10	7.5KG
Tricep Pushdown	3	10/10/10	5KG
Wrist Curl	3	10/8/6	10KG
Reversed Wrist Curl	3	10/10/10	5KG

Note: Today workout was great. Managed to complete all of my main lifts with some difficulty in the last rep of Bench Press.
Tried upping my wrist curl to 10KG and struggled, hope to do better next time.

2 August 23

Exercises	Sets	Reps	Weight
Squat	3	5/5/5	52.5KG
Deadlift	3	5/5/5	52.5KG
Front Squat	3	5/5/5	35KG
Romanian Deadlift	3	10/10/10	37.5KG
Seated Barbell Calf Raise	3	50/50/50	40KG
Decline Sit Up	3	20/17/10	Bodyweight

Note: Today is another great day, was able to complete my squats with much ease.
Deadlift all done properly with straight back and started using hookgrip for RDL.
Decided to do 50 reps for all my seated barbell calf raise sets.
Added decline sit up today and at first I thought of doing it with a 20KG plate but thank fuck I didn't because I would be embarrassing myself.
I think 20 reps is too much, should just reduce it to 10 next time...

5 August 23

Exercises	Sets	Reps	Weight
Bench Press	3	4/4/2	37.5KG
Overhead Press	3	4/4/2	25KG
Barbell Row	3	10/10/10	32.5KG
Dumbbell Row	3	10/10/10	15KG
Dumbbell Curl	3	9/7/5	7.5KG
Dumbell Lateral Raise	3	10/10/10	7.5KG
Tricep Pushdown	3	10/10/10	6KG
Wrist Curl	3	10/9/7	10KG
Reversed Wrist Curl	3	10/10/10	5KG
Decline Sit Up	3	10/10/10	Bodyweight

Note: Failed to complete bench press and overhead press this round.
Increased my barbell row's reps as 5 reps felt too easy and increasing the weight will break my form.
Still failed at DB curl, time to deload again next week.
Wrist curl still failed but at least its better than last session's.

This post has been edited by RyoKenzaki: Aug 14 2023, 02:41 AM

8 August 23

Exercises	Sets	Reps	Weight
Squat	3	5/5/5	55KG
Deadlift	3	5/5/5	55KG
Front Squat	3	5/5/5	37.5KG
Romanian Deadlift	3	10/10/10	40KG
Seated Barbell Calf Raise	3	50/50/50	42.5KG
Decline Sit Up	3	10/10/10	Bodyweight

10 August 23

Exercises	Sets	Reps	Weight
Bench Press	3	3/4/4	37.5KG
Overhead Press	3	5/4/5	25KG
Barbell Row	3	10/10/10	35KG
Dumbbell Row	3	10/10/10	17.5KG
Dumbbell Curl	3	12/12/12	5KG
Dumbell Lateral Raise	3	8/8/7	10KG
Tricep Pushdown	3	8/7/6	7KG
Wrist Curl	3	10/10/8	10KG
Reversed Wrist Curl	3	10/10/10	5KG
Decline Sit Up	3	10/10/8	+2.5KG

Note: Noticed my elbow was behind my wrist during my OHP 1st set.
After fixing it I'm able to push up easier in my second and third sets.


12 August 23

Exercises	Sets	Reps	Weight
Squat	3	5/5/5	57.5KG
Deadlift	3	5/5/5	57.5KG
Front Squat	3	5/5/5	40KG
Seated Barbell Calf Raise	3	50/50/50	45KG
Romanian Deadlift	3	10/10/10	40KG
Decline Sit Up	3	10/10/10	+2.5KG

Note: Squats look too shallow from my video but could be angle issue, not sure.

14 August 23

Exercises	Sets	Reps	Weight
Bench Press	3	5/5/5	37.5KG
Overhead Press	3	5/5/5	25KG
Barbell Row	3	10/10/10	30KG
Dumbbell Row	3	10/10/10	17.5KG
Dumbbell Curl	3	10/6/8	7.5KG
Dumbell Lateral Raise	3	8/8/8	10KG
Tricep Pushdown	3	10/10/10	7KG
Wrist Curl	3	10/10/8	10KG
Reversed Wrist Curl	3	10/10/10	5KG
Decline Sit Up	3	10/10/8	5KG

Note: Fatigue my bicep before my curl, I think I was using the wrong muscle when doing Barbel Row.
I was trying a new variation with elbow flaring out and pulling it up to my chest to target my upper back, still not used to it.
Should probably deload my DB curl next session.

16 August 23

Exercises	Sets	Reps	Weight
Squat	3	5/5/5	60KG
Deadlift	3	5/5/5	60KG
Front Squat	3	5/4/5	42.5KG
Romanian Deadlift	3	10/10/10	40KG
Seated Barbell Calf Raise	3	50/50/50	47.5KG
Decline Sit Up	3	10/10/10	5KG

Note: Finally squatting and deadlifting my bodyweight again.
My back was rounding on the last two reps of my deadlift though, so I should probably maintain the same weight next session.
Failed a rep on my front squat cause the bar was rolling off me, not sure why, I kept my elbow pointed straight, probably positioned it wrongly.

18 August 23

Exercises	Sets	Reps	Weight
Incline Barbell Bench Press	4	8/8/8/8	30KG
Flat Bench Dumbbell Fly	4	8/8/8/8	7.5KG
Seated Cable Row	4	12/12/12/12	10KG
Dumbbell Row	4	12/12/12/12	12.5KG
Dumbell Lateral Raise	4	12/12/12/12	7.5KG
Seated Inclined Dumbbell Curl	4	12/12/12/11	5KG
Tricep Pushdown	4	12/12/12/12	6KG
Wrist Curl	3	12/12/12	7.5KG
Reversed Wrist Curl	3	12/12/12	5KG
Decline Sit Up	4	10/8/8/8	7.5KG

Note: I changed my YOLO program back to PHUL again today.
Need to modify a bit for the legs exercises since my gym doesn't have any leg machines.
Already feeling the burn on my chest after the first upper body hypertrophy workout, looking forward for future workouts.

This post has been edited by RyoKenzaki: Sep 4 2023, 08:41 PM

21 August 23

Exercises	Sets	Reps	Weight
Bench Press	4	3/3/2/2	40KG
Incline Dumbbell Bench Press	4	10/10/10/10	10KG
Barbell Row	4	5/5/5/5	40KG
Overhead Press	4	5/4/4/4	27.5KG
Dumbbell Curl	4	8/8/8/8	7.5KG
Incline Dumbbell Overhead Extension	3	10/10/10	5KG
Decline Sit Up	4	10/10/8/8	7.5KG

22 August 23

Exercises	Sets	Reps	Weight
Squat	4	5/5/5/5	60KG
Deadlift	4	5/5/5/5	60KG
Front Squat	4	5/5/5/5	42.5KG
Romanian Deadlift	3	5/5/5	40KG
Standing Calf Raises	4	12/12/12/12	80KG
High to low Woodchopper	3	12/12/12	4KG

25 August 23

Exercises	Sets	Reps	Weight
Incline Barbell Bench Press	4	12/12/12/8	30KG
Seated Cable Fly	4	10/10/10/10	6KG
Seated Cable Row	4	12/12/12/12	10KG
Dumbbell Row	4	12/12/12/12	12.5KG
Dumbbell Lateral Raise	4	8/8/8/8	10KG
Seated Inclined Dumbbell Curl	4	12/12/12/12	5KG
Tricep Pushdown	4	10/10/10/8	7KG
Wrist Curl	3	10/10/10	10KG
Reversed Wrist Curl	3	5/4/3	7.5KG
Decline Sit Up	4	10/10/10/10	7.5KG

Note: I subbed Flat Bench Dumbbell Fly with Seated Cable Fly after watching Jeremy Ethier video showing it stimulate the chest muscle way better.
However, I think I did it incorrectly, feeling the pain in my shoulder.
Reverse Wrist Curl on my left hand felt like shit after I tried to progress it to 7.5KG.
I can do 8 reps with my right hand with much more in reserve but can only manage 5/4/3 reps on my left.
Didn't really noticed the difference in strength when I was doing it with 5KG last time.


26 August 23

Exercises	Sets	Reps	Weight
Front Squat	4	8/8/8/8	30KG
Barbell Lunge	3	8/8/8	30KG
Dumbbell Leg Extension	4	15/15/15/15	10KG
Dumbbell Leg Curl	4	15/15/15/15	7.5KG
Seated Barbell Calf Raise	3	50/50/50	50KG
High to low Woodchopper	4	12/12/12/12	5KG

Note: Not easy to do legs hypertrophy without machines, I have to get creative with what I have in the gym.
Doing leg extension and leg curl via dumbbell felt weird, especially leg curl because the dumbbell kept slipping off.
Luckily it stopped when I did it without shoes.
Barbell lunges gave me PTSD flashback lol.
It's still so tiring for me, I had to take 4-5minutes rest in between.
Couldn't bring myself to do 4 sets...

This post has been edited by RyoKenzaki: Sep 3 2023, 10:48 PM

28 August 23

Exercises	Sets	Reps	Weight
Bench Press	4	5/4/4/4	40KG
Incline Dumbbell Bench Press	4	8/8/8/8	12.5KG
Barbell Row	4	5/5/5/5	35KG
Overhead Press	4	5/5/5/5	27.5KG
Dumbbell Curl	4	9/9/9/9	7.5KG
Incline Dumbbell Overhead Extension	4	10/10/10/10	5KG
Decline Sit Up	4	8/8/8/8	10KG

Note: I widen my bench press grip today and immediately I was able to perform it easier than before.
I only noticed that my grip was too narrow when I was doing incline bench on my hypertrophy day last week when my triceps fatigue earlier than my chest.
Deloaded my barbel row to focus more on my form.


29 August 23

Exercises	Sets	Reps	Weight
Squat	3	5/5/5	62.5KG
Deadlift	3	5/5/3	62.5KG
Front Squat	3	3/3/3	45KG
Romanian Deadlift	3	5/5/5	40KG
Standing Calf Raises	4	12/12/12/12	85KG
High to low Woodchopper	4	12/12/12/12	6KG

Note: I didn't sleep much yesterday and still feeling groggy during my workout so I am not maxing out the sets or reps in all my exercises.
Have problem hitting parallel in my squat, most of the reps are slightly above parallel.
Gotta try harder until I can do it consistently before adding more weight.
Deadlift was extremely tiring in this session.
Took a lot of time during the reset between reps especially the last one.
Did just 3 reps on my last set, focusing on my form.


1 September 23

Exercises	Sets	Reps	Weight
Incline Barbell Bench Press	4	12/12/12/11	30KG
Seated Cable Fly	4	10/10/10/10	6KG
Seated Cable Row	4	12/12/12/12	10KG
Dumbbell Row	4	12/12/12/12	15KG
Dumbbell Lateral Raise	4	12/12/12/12	7.5KG
Seated Inclined Dumbbell Curl	4	8/8/8/8	7.5KG
Tricep Pushdown	4	10/10/10/10	7KG
Wrist Curl	3	10/10/10	10KG
Reversed Wrist Curl	3	6/6/6	7.5KG
Decline Sit Up	4	10/10/10/9	10KG

Note: Someone was using the 10KG dumbbell when I wanted to do lateral raise so I just went with 7.5KG instead.
Reverse wrist curl on left hand still sucks but at least I'm doing more reps now.
This time I did 10 reps for all my right hand sets.


2 September 23

Exercises	Sets	Reps	Weight
Front Squat	4	12/12/12/12	30KG
Barbell Lunge	4	8/8/8/8	30KG
Dumbbell Leg Extension	4	12/12/12/12	12.5KG
Dumbbell Leg Curl	4	15/15/15/15	10KG
Seated Barbell Calf Raise	3	50/50/50	52.5KG
High to low Woodchopper	4	10/10/10/10	7KG

Note: I played badminton in the morning today.
I was so close to just rest for the rest of the day.
Able to complete 4 sets of lunges today, good thing I persisted.
It felt easier today, will try to increase reps next week.

This post has been edited by RyoKenzaki: Sep 5 2023, 06:35 PM

4 September 23

Exercises	Sets	Reps	Weight
Bench Press	4	5/5/5/5	40KG
Incline Dumbbell Bench Press	4	10/10/10/10	12.5KG
Barbell Row	4	5/5/5/5	35KG
Overhead Press	3	5/5/5	30KG
Dumbbell Curl	3	10/10/10	7.5KG
Incline Dumbbell Overhead Extension	3	10/10/10	5KG
Decline Sit Up	4	10/10/10/10	10KG

Note: Just realized I did one extra sets for my Overhead Press, DB Curl and Overhead Extension in my 2 previous weeks.
Could've save up so much time
I decided to progress on my overhead press weight even though I haven't reached 8 reps in my previous session simply because I like the look of a bigger 5KG plates on the barbell as opposed to the small 2.5KG+1.25KG plates.
Still managed to squeeze out 5 reps each, hopefully 6 on my next session.
Been feeling pain on my right shoulder while doing incline dumbbell extension, I tried adjusting my forms and bench angle to no avail.
Tried doing incline dumbbell kickback and I can do it without pain at all.
Think I will switch to that next session onwards.


5 September 23

Exercises	Sets	Reps	Weight
Squat	4	5/5/5/5	62.5KG
Deadlift	4	5/5/5/5	62.5KG
Front Squat	4	4/4/4/4	45KG
Romanian Deadlift	4	5/5/5/5	40KG
Standing Calf Raises	4	12/12/12/12	85KG
High to low Woodchopper	4	11/11/11/11	7KG

8 September 23

Exercises	Sets	Reps	Weight
Incline Barbell Bench Press	4	12/12/12/12	30KG
Seated Cable Fly	4	12/12/12/12	6KG
Seated Cable Row	4	12/12/12/12	12KG
Dumbbell Row	4	12/12/12/12	17.5KG
Dumbbell Lateral Raise	4	9/9/9/9	10KG
Seated Inclined Dumbbell Curl	4	9/8/8/7	7.5KG
Tricep Pushdown	4	11/11/11/11	7KG
Wrist Curl	3	10/10/10	10KG
Reversed Wrist Curl	3	5/5/5	7.5KG
Decline Sit Up	4	8/8/8/8	12.5KG

Note: Note: Gotta split my workout into 2 sessions today due to time constraint.
For some reason I can't do 6 reps on my reverse wrist curl


9 September 23

Exercises	Sets	Reps	Weight
Front Squat	3	12/12/12	32.5KG
Barbell Lunge	3	9/9/9	30KG
Dumbbell Leg Extension	3	13/13/13	12.5KG
Dumbbell Leg Curl	3	12/12/12	12.5KG
High to low Woodchopper	3	12/12/12	7KG

Note: Have a date with my GF today but I woke up late so I'm only doing 3 sets per workout today.
I twisted my ankle while playing badminton last Thursday so I can't do calf raises. I can barely do front squats without too much pain.

🤣

???

12 September 23

Exercises	Sets	Reps	Weight
Bench Press	4	4/3/3/3	42.5KG
Incline Dumbbell Bench Press	4	7/7/6/6	15KG
Barbell Row	4	5/5/5/5	35KG
Overhead Press	3	6/6/5	30KG
Dumbbell Curl	3	6/6/8	10KG
Incline Dumbbell Kickback	3	10/10/10	5KG
Decline Sit Up	4	9/9/9/9	12.5KG

14 September 23

Exercises	Sets	Reps	Weight
Squat	4	5/5/5/5	65KG
Deadlift	4	5/5/5/5	65KG
Front Squat	4	5/5/5/5	45KG
Romanian Deadlift	4	5/5/5/5	40KG
Standing Calf Raises	4	12/12/12/12	90KG
High to low Woodchopper	3	12/12/12	7KG

15 September 23

Exercises	Sets	Reps	Weight
Incline Barbell Bench Press	4	12/12/10/10	32.5KG
Seated Cable Fly	4	8/8/8/8	8KG
Seated Cable Row	4	12/12/12/12	12KG
Dumbbell Row	4	10/10/10/12	20KG
Dumbbell Lateral Raise	4	10/10/10/10	10KG
Seated Inclined Dumbbell Curl	4	9/9/9/9	7.5KG
Tricep Pushdown	4	12/12/12/10	7KG
Wrist Curl	3	12/12/10	10KG
Reversed Wrist Curl	3	6/6/5	7.5KG
Decline Sit Up	4	10/10/10/10	12.5KG

17 September 23

Exercises	Sets	Reps	Weight
Front Squat	4	10/10/10/10	35KG
Barbell Lunge	4	9/9/9/9	30KG
Dumbbell Leg Extension	4	15/15/15/15	12.5KG
Dumbbell Leg Curl	4	15/15/15/15	12.5KG
High to low Woodchopper	4	12/12/12	5KG

Note: Decided to lower my woodchopper weight because I recorded my form last session and it was terrible.