Weight: 63kg
Height: 170cm

Have been to the gym for almost 4 years, but only lifting seriously and more importantly - correctly sometime around mid of last year after i stumbled into this part of internet. Ran Stronglift 5x5 previously but stopped after injuring my hip. Now i just run a program that suits my time based on the premise of Stronglift 5x5 - progressive overloading, compound movement workout ftw etc. Inb4 noobs shouldnt try to write program, i get that, but i just have to. And since muscles are built in the kitchen as the saying goes, it really shouldn't matter much, i hope.

I have 3 main lifts on every workout day: usually Tues, Thurs & Sat/Sun. On Sun, i would join the TRX suspension training class in the gym followed up by assistance workouts that i dont care to do during the other workout days.

That's all I could think of now, pls feel free to drop by and comment.

Goals:
1. Aesthetics; to be achieved by
2. Strength; to be measured by
3. Seen somewhere about this 1000lbs club where one's total load for the big 3 of squat, deadlift, and bench totaled 1000lbs or more. Not that i'm obsessed with numbers but they are a good way to check progress. Figured out that if I could achieve even half of it would be nice. Therefore my goal: 500lbs 700lbs in the big 3 by 2017. Targeting 700lbs now i have surpassed 500lbs by 25 Feb 2017.

Main lifts, as at 10 Feb 2017 (only plates weight):
Squat (3x5): 77kg (60kg)
Bench (3x5): 64.5kg (47.5kg)
Deadlift (2x5): 82kg (65kg)

Main lifts, as at 2 Jun 2017
Squat (3x5): 89.5kg
Bench (3x5): 67kg
Deadlift (2x5): 92kg
Remark:
Previously I chose to leave out the bar weight from my weight load tracking. But on the advise of some bros here, i concur that bar weight should be added. So from my 23 Feb 2017 workout onwards, i will include the bar weight, which is roughly 17kg (women's barbell I think). Main lifts stats edited with bar weight included.

Current workout (program):
Push, Pull (+Legs in both of them), 3days/week (max)
Sort of a hybrid/adaptive training style, where the first lift is one of the 3 main lifts. Since each of them can be classified into push (bench), pull (deadlift; sort of) & legs (squat), it makes programming easier and shorter as i do not need to warm up for all my lifts, instead just carry on doing the bodybuilding things after the main lift.

Edit: Only do high bar squats for legs due to time constraint, plus calves raises. Heavy weight low reps on push days, moderate weight & reps on pull days.

This post has been edited by Lionel90: Jun 25 2019, 04:56 PM

What is your primary goal?

09 Feb 2017

Squats
Warm up: empty bar 1x12
60kg 5x5 (missed 2 reps at the 3rd set)

IIRC, this is my heaviest load for squat so far. Might have good morning a few of the reps, so will repeat this load


Overhead Press
Warm up: empty bar 1x12
27.5kg 3x5

First time to be able to complete 3x5 of 27.5kg, but would repeat this load as im not too confident in my shoulders' strength


Pendlay Row
Warm up: empty bar 1x12
40kg 3x5

Happy to say that i breezed past this. But have a tingy feeling at my HIPS joint!!! towards the end. Good to increase load since i have attempted 45kg before i f up my hip before this.


Assistance:
Side lateral raise
7.5kg/side 3x10

seated row
100lbs 3x10

arnold press
12.5kg/side 3x10

bicep curl - alternate arms
10kg/side 3x10

overhead press
10kg 3x10

shrug
20kg/side 3x10

overhead press
empty bar AMRAP:1x15, 1x10

To build strength for now. I believe aesthetics can come later, or will come together

11 Feb 2017

Squat
Warm up: empty bar 1x12, 20kg 1x8
60kg 5x5

The grind is fcking serious. Having not a good night of sleep and a sore lower back is not the best preparation. Rested for 3mins for the 1st set only, took more than 4mins for the rest of the workout. Was given a timely reminder by the gym's uncle that it's time to get a belt, which i have put on hold after injured my hip. Looks like I couldnt go raw and hardcore all the way then, probably was wrong to even think that i could. Lower back sore is real, and im sure this time that i good morning a few of the reps. Gonna repeat this load


Bench
Warm up: 20kg 1x10
47.5kg 3x5

Still grindy with this load, but the sticky point seems to have changed to at the bottom part. Looks like the shoulder works are paying off but it's triceps that need attention now. Repeating this load, for the fear that i would be crushed by the bar


Deadlift
Warm up: 40kg 1x8
70kg 2x5

The warm-up was good, feel the hammies doing the work, but when comes to working set, it went awry. Feeling like im pulling with my lower back despite pretty sure that i got the posture correct. Maybe it's the lower back sore thing, but gonna repeat this load as i do not wanna fck up my body ever again. Yeap, that's 0 progress today


Assistance:
Pectoral fly machine
90lbs 3x10

Side lateral raise
7.5kg/side 3x10

Inclined bench
20kg 3x10

triceps press machine
125lbs 3x10

12 Feb 2017
Well Sunday is supposed to be TRX suspension day but it's cancelled and I knew this since ytd. Having been playing in thoughts about what workouts to do with this extra session like legs day or a full body workout at lighter weight, the late night football watching takes me out, coupled with the night before when i didnt have the best rest gives me really severe headache that leaves me wanting to stay in the bed whole day.

But nvm, i will take the extra rest since ytd session wasn't going well.

14 Feb 2017

Valentine's day? Which body part is that?
Just kidding, gf agrees to postpone celebration to the weekend, so i dont have to change my schedule.

Squat
Warm up: empty bar 1x12, 20kg 1x8
60kg 5x5

I should have got that belt sooner!! No more feeling that my back is gonna give up on me. But i might have been too excited by my new addition that i didnt brace my core throughout and good morning some of the reps again
This load, to be repeated, but I'm hopeful that I'll get past it the next session


Overhead Press
Warm up: 10kg 1x8
27.5kg 3x5 (missed 1 rep at 2nd set, and 2 at the last set)

I just knew it, my shoulders are lagging so far behind that there's no way that i completed this load rather easily last time. Missed 3 out of intended 15 reps is not a good progress. Probably should've rested more after the warm up since it worked well. What else, repeat the load


Pendlay Row
Warm up: empty bar 1x12
42.5kg 3x5

1st set didnt feel quite right, must've set the bar too far in front of my shins. Had to use leg drive to get past rep 4 & 5. Set 2 & 3 turned out better. Some of the reps i might also have raised my torso too much. Repeat, repeat, repeat.


Assistance:
Was running late to the gym so i had about 15mins left after my main lifts, only managed the below:
arnold press
12.5kg/side 3x10

seated row machine (wide grip)
45kg 3x10


Ps guys: Even if ur gf/ wife postpones valentine's day celebration to the weekend, pls dont take it as permission to go to the gym on this "special" day.

You want to get buffed right? What is your diet and calories intake every day?

If there is one thing that i could do to aid my progress it's definitely tracking the macros and calories. In short, i dont track them.

Well i used to, but i quit after difficulties everyday in trying to get the names of the food that i eat.

I just eat as much as i could, and round off my protein needs with 2 servings of whey, sometimes additional 1 serving after workout

Lol. I went together with my GF, she squatted and I deadlifted. Fun session since the gym was pretty much empty.

Ok now i'm jealous of u bro

Relationship goals eh

16 Feb 2017

Squat
Warm up: empty bar 1x12, 20kg 1x8
60kg 5x5

I said I was hopeful that I would kill this weight load, and kill it i did! Finally some progress after plateau everywhere. Will increase 2.5kg during the next session


Bench
Warm up: 20kg 1x12, 30kgx8
47.5kg 3x5

The last 2 reps of final set was really tough, i have to grind it out and I swear i thought i was gonna fail the last rep. Not sure if I should be happy that i managed to complete it, but im kinda upset that i've stalled at this for so long now. And the subsequent bench during assistance reveals that my front delt is the reason that i've failed, at least i know what to tackle now..


Deadlift
Warm up: 50kg 1x8
65kg 2x5

Was happy that i managed to complete this weight load, until I realized that i've committed a blunder that my working set should be 70kg instead. But nvm, since i've recalled the correct posture (again) im sure i would get past this the next time out.


Assistance:
Bench
30kg 3x10

Pectoral fly machine
90lbs 3x10 (had to pause after the 6th rep of final set, front delt is damn weak)

Triceps press machine
130lbs 3x10

Side lateral raise
7.5kg/side 3x10

18 Feb 2017

Overhead Press
Warm up: empty bar 1x10, 10kg 1x8
27.5kg 3x5

So i decided to mesh things up to make it interesting, if only for the sake of interesting. Started with OHP instead of the usual squats. Man kinda regret as i huffed and puffed my way thru the first working set. But it turns out ok since i've managed to complete the working sets. I'll give this weight load another go and if i manage to complete it again i'll finally add weights

Squat
Warm up: empty bar 27.5kgx10
62.5kg 4x5

The lazy me just decided to warm up using the weight load of my OHP working set. It was cool, just warming up anyway. Tackling new record aint a walk in the park for sure, already feel the fatigue after set 2 and thought of going 3 sets only instead of 5. But after set 3 felt like i have enough in the tank for another set, so there i go. Will attempt 5x5 the next time out and im confident i'll get it.


Pendlay Row
42.5kg 3x5

I skipped warm up and regret that i put Pendlay after Squat. The quads are complaining at the very first rep. Think i use too much of leg drive there then. Managed to complete but for the sake of my hip, i would maintain this working set.


Assistance:
arnold press
12.5kg/side 3x10

seated row machine (wide grip)
45kg 3x10

bicep curl
12.5kg/side 3x6

side lateral raise
7.5kg/side 3x8

19 Feb 2017

It's Sunday so it's the TRX day. I'm not going into details about what i have to go thru in each session, but basically just a combination of strength, cardio and abs workout. So here is the log for today:


Deadlift
Warm up: 50kg 1x8
70kg 2x5

Was late to the class so i missed the 1st round which happens to be the legs exercises. So i feel that i have enough to attempt to complete this weight load. It was good, bar speed was okay, not much tension on my lower back, time for 75kg next


The remaining exercises are more like assistance, so i'll group them as such

Assistance:
Shoulder shrug
20kg/side 3x10

calf raise
20kg/side 2x10, 1x15
Definitely feel like i should/could do more reps but my grip is giving up on me every single set, but that was expected this was immediately following the shrug. Feels like i should have superset them in order to work my grip more at the same time.

overhead press
20kg/side 3x10

t-bar row
40kg 1x8, 3x10
this is done on a slightly inclined platform branded "yamato xii" and im not sure it's qualified as a t-bar row, anyone can enlighten me pls? Feels more lats activated than my usual pendlay's. I'll give pendlay's another go and if i still dont quite feel the activation i'll change to this as my mainlifts.

seated shoulder press
12.5kg/side 3x10

bicep curl
12.5kg/side 3x6
last few reps in each sets are essentially half-reps, no cheating though

This post has been edited by Lionel90: Feb 19 2017, 06:13 PM

21 Feb 2017

Been recovering from DOMS over these 2 days after the Sunday session, cant straighten my arms yesterday and barely managed to do so today. So i'm kinda surprised about the results today


Squat
Warm up: 20kg 1x10, 30kg 1x8
62.5kg 5x5

There have been tension in my quads since Saturday when i pushed myself to get to round 4 of this same weight load when it's already complaining after 2nd set. To my surprise, this session has been quite easy, bar moved slow just how i like it to be. New PR! 65kg next!


Bench
Warm up: 20kg 1x10, 30kgx6
47.5kg 3x5

Yea DOMS in triceps too, no prize for guessing that. I think i might have found my grip width, again, where i could channel the most strength. I would give this weight load another go, if i manage to complete it i will go for 50kg, which i last attempted like 2 months ago. Time flies


Deadlift
Warm up: 40kg 1x8
75kg 2x5

Tried double overhand grip the first set, and for the last rep I only managed to hold for 1 sec instead of the customary 2, my grip has almost failed me. Switched to mixed grip for the 2nd set and changed from right overhand to left overhand after 3 reps. (right arm dominant) Time to work on the grip


Assistance:

Bench (shoulder width grip, for triceps)
20kg 3x10

Inclined bench
20kg 2x8, 1x10

That's quite a lot of bench in a single session. I wanna try to drop isolation workouts from my routine and more compound workouts even for assistance for maybe a month or 2 to see if it would help my main lifts. Some isolation like side lateral raise and grip work are here to stay, though

This post has been edited by Lionel90: Feb 22 2017, 09:37 AM

Question, when you say Bench 20kg x 3 x 10, did you include the barbell? Because the barbell itself is 20kg. It seems a bit too light if you're doing bench with just the barbell.

What kind of combination workout are you thinking of? I'm currently experimenting with giant sets, where I'll bench, rest 1 min, then row. I'm thinking of adding an abs exercise in there as well later on. Basically work of antagonistic muscle groups. Saves a lot of time and gets my conditioning better.

For all compound workouts, i only count the plates' weight. Because there are quite several types of barbells in the gym, ranging from 14-20kg I think. So i exclude them for the ease of tracking. Previously only compound workout (my main lifts) i use barbell, therefore no confusion, but now my assistance would involve barbell too, any suggestion how to better present it?

Sry, i meant compound instead of combination (not sure what it means in this context).. Basically just some variations from my mainlifts, or lighter weight with more reps.

Ah, I see. For squats, bench and deadlif, the barbell weight should be consistent at 20kg unless you're using a short training barbell or a women's barbell which is about 15kg. I'm of the opinion that you should record the entire weight of what you lifted, sum of the barbell, plates and clips you might have. For isolation work the weight might not be as important but for the major compound movements, the weight is the single best way to track your progress, so I like to be meticulous with it.

As for variations? Hell yeah, that's a million times better than isolation moves if your goal is to improve your main lifts. Take a look here to see what exercises can be used to correct specific weaknesses in your lifts. But these are nuances and small details that help when you stall badly, getting stronger overall by ways of progressively overloading like what you're currently doing is good.

Thanks for the advice, shall try to weight the bar during the weekend when there is a smaller crowd. I believe the one I've been using is women's barbell since the circumference is smaller than some that is available at the gym. Might have to stick to women's one though since there are more of it in the gym i go...

Also, thanks for the link, helpful as always bro

This post has been edited by Lionel90: Feb 22 2017, 10:21 AM

23 Feb 2017

I was still recovering from DOMS, specifically at my right quads and right briceps. This is i think by far the slowest recovery i have ever experienced, so my workout was not plain sailing. Off to the workout


Squat
Warm up: 37kgx10, 47kgx4
82kg 3x5, 1x3, 1x4

Yeah, from the warm up workload one can tell im not gonna have a good day with my squat. Really couldnt go any further than 4 of 47kg. But surprise surprise, I could hit the initial target of 3x5 at my working load, could actually try to go more than what i had at set 4 & 5, but i know better that sometimes less is more. I'll leave it to Saturday after i rest well, hopefully


Overhead Press
Warm up: 17kg 1x10, 10kg 1x6
44.5kg 3x5

My right arm cannot be fully straightened so it looked like i was a little bit retard at the top. Wanna use that as the excuse that i could barely complete it, overaching my back at the final rep, but f that, my shoulders are under developed, let's just face that. I will definitely get past this, and soon


Pendlay Row
Warm up: 17kg 1x10
59.5kg 3x5

I think i found my grip width finally. Dont feel as much tension at lower back, more tension at lats too. Looks like i wouldnt have to switch to T-bar for rows, yet. Gonna add 2.5kg during next session


Assistance:
Seated dumbbell shoulder press
25kg 3x10

side lateral raise
15kg 3x8 (maybe last set i did 10, whatever)

t-bar row
35kg 3x10
last 2 reps was a real struggle, even after i pause after 5 reps..


Remark:
Previously I chose to leave out the bar weight from my weight load tracking. But on the advise of some bros here, i concur that bar weight should be added. So from my 23 Feb 2017 workout onwards, i will include the bar weight, which is roughly 17kg (women's barbell I think). So I edited my main lifts stats with bar weight included.

So yeah, dont ask me how i suddenly add 17kg or more to all my lifts, natty cant do that

This post has been edited by Lionel90: Mar 1 2017, 01:01 AM