Suddenly wondering if the weight stacks at the machine I have been using really weighs 5kg each because I'm not sure that I could really superset crossover and flyes at those weight.

Have changed them and would track using the plate no as seen at the machine

Orient fitness, farlim branch

Don't tell me u work out there too... Gonna be so awkward especially if I have rubbed shoulder with u in a not too friendly way...

Ah I see. I thought my log looks like what an idiot did in the gym lol

23 Jul 2017

Pull

DL
87kg 2x5
Last 2 reps, lost the grip and then tightness in the chain. Still good enough to move on to 89.5kg

Bent over row
37kg 1x12, 2x15
Eccentric phase is better with this weight, but time under tension still pretty short that i have to go another 3 reps. 15 reps it is, then.

DB row
12.5kg per side 3x12

Double pulley pulldown
30kg 1x12
32.5kg 2x12

Standing lats pullback
3plates per side 3x15
Edit: I did it wrong, hence pullback instead of down. Should set the lever higher so that it's a downward motion.

DB bicep curl
15kg 3x12

This post has been edited by Lionel90: Jul 24 2017, 02:14 PM

25 Jul 2017

Leg

High bar Squat
82kg 3x5
RPE 8. This time the first rep didnt feel too heavy, but the last 2 reps of each set were really struggles. Gonna attempt this again.

RDL
42kg 2x12
37kg 1x12
Didnt realize that 42kg was already a reduced weight from last session. Further cut it down to 37kg because I felt that I couldnt hip hinge as much as I'd like to feel the full tension. Still didnt manage to, though.

Lunges
17.5kg 3x12 per side

Calf raise with barbell
47kg 3x15

This post has been edited by Lionel90: Jul 25 2017, 11:08 PM

28 Jul 2017

Push

Bench Press
64.5kg 3x5
Another RPE 9. Actually felt stronger than last session, but I felt like I would have trouble getting it up every single rep. Not gonna add to it for now.

OHP
27kg 3x12
Despite taking breaks as long as I need, the last 3/4 reps of each set still doesnt feel comfortable. Looks like my shoulders have barely made progress.

Side lateral raise
15kg 3x12

Single pulley Cable crossover
3plates 3x15
supersetted with
Singled pulley cable flyes
2plates 3x15

Cable Triceps pushdown
7plates 3x15

8 Aug 2017

Pull

Deadlift
92kg 1x5
87kg 1x5
Back took over too much so I immediately dropped the weight. Turns out I actually remember wrongly, but it doesnt matter in the end, going for 89.5kg next.

Bent over row
37kg 3x12
The control during eccentric phase actually improves without having to go for 15reps.

Dual pulley pulldown
35 3x10

Seated row
9 3x10

DB row
10kg per side 3x12

Ez bar bicep curl
10kg AMRAP: 30x1, 25x1

This post has been edited by Lionel90: Aug 9 2017, 07:13 PM

10 Aug 2017

Leg

High bar Squat
79kg 3x5
It's a deload after almost 2 weeks out. RPE 8

RDL
44kg 3x12
Grip was the challenge here. had to switch to mixed grip at the middle of last set. Looks like I lost more strength than I expected..

Lunges
17.5kg 3x12 per side

Hanging leg raise
BW 3x12

Calf raise machine
43kg (starting weight) 3x15

This post has been edited by Lionel90: Aug 10 2017, 11:11 PM

13 Aug 2017

Push

Bench Press
62kg 3x5
RPE 8 but it feels like the form was not quite on point. Will attempt this again.

Incline bench press
42kg 3x10
Had to pause after 6 reps in the last set, before blowing out the remaining 4 reps...

Side lateral raise
15kg 2x10
10kg 1x15

Close grip bench press
37kg 3x12
Last 2 reps were quarter reps.

Single pulley cable flyes
3plates 3x10
supersetted with
Single pulley Cable crossover
2plates 3x15

Cable Triceps pushdown
7plates 2x12, 1x6+6

15 Aug 2017

Pull

Deadlift
89.5kg 2x5
RPE 8. Finally it feels right, with very little lower back involvement. 92kg next!

High bar back Squat
57kg 3x8
Should have done front squat instead, but I dont have the technique/ flexibility to hold the bar. Luckily I went prudent on the weight, the burn in quads after the workout is damn real.

Chin up
BW 3x6

Seated row
9 3x10

Dual pulley pulldown
35 3x10

Standing pulldown
3plates 3x15

Bicep curl
15kg 2x12
10kg 1x15+5


Just realized I missed out calves!

Deleted

This post has been edited by Lionel90: Aug 17 2017, 09:29 AM

18 Aug 2017

Push

Bench Press
62kg 3x5
Another rpe 8 but still don't feel comfortable adding further weight.

High bar squat
79.5kg 3x5
Rpe 8. Quads were already on fire after warm-up with empty bar. Never felt like I was ever gonna fail, just that quads were really sore through out. Gonna try 82kg with easier warm-up.

Incline bench press
42kg 3x10
Had to pause after 6 reps in the last set, before blowing out the remaining 4 reps... Copied that sentence straight from last workout...

Side lateral raise
10kg 3x12

Close grip bench press
47kg 1x10, 1x8, 1x6
Almost hit muscles failure right there...

Single pulley cable flyes
3plates 3x10
supersetted with
Single pulley Cable crossover
2plates 3x15


Again no calves, this time due to time constraint

20 Aug 2017

Pull

Deadlift
92kg 2x5
RPE 9. A little more back involvement than I'd like, but still cool. Would've been Rpe 8 if not for the grip. Therefore have to repeat this.

Chin up
BW 3x6

High bar back Squat
57kg 1x10, 2x8
Wanted to go 3x10, but had to stop after 8th rep of the 2nd set.

Bent over row
42kg 3x10

Seated row
9 3x10

Dual pulley pulldown
27.5 +2.5kg 3x12

Standing pulldown
3plates 3x15

Bicep curl
15kg 1x10, 1x12, 1x15

Seated calves raise
43kg (no weight added) 3x15

22 Aug 2017

Push

Bench Press
62kg 3x5
Feels like a RPE 9, since I was struggling at the last rep of every set. It's time to deload and work my way up again. 57kg next.

High bar squat
82kg 3x5
Rpe 9. Warmed up smarter this time - read very short warm up. Last 2 reps in each of the last 2 sets were really killing me. Had to cheat slightly. Gonna repeat.

OHP
32kg 3x8
Had to cheat at the very end, the last 2 reps.

Single pulley inclined cable crossover
4plates 3x10
supersetted with
Single pulley cable flyes
2plates 3x15

Single pulley cable lateral raise
2plates 3x12

No time for calves again argghhh!!!

Nah u arent brutally honest bro, u are just stating the obvious. I know sthg is off re my progression, but I still couldnt figure out what is it, even finding it tough to get back to my previous best. I think could be mental preparation or yo-yo-ing between goals, or both...

Actually for now, I'm leaning more towards hypertrophy than the weight progression.. I'm doing okay on the former, but nthg in the latter. I think they shouldnt be mutually exclusive?

Anyway bro, since u are looking at my journal, anything u could further suggest?

This post has been edited by Lionel90: Aug 23 2017, 09:33 AM

I'm not really striving for perfect form, as long as I wouldnt get wrecked by my forms... I do think the mental block is there, dont know where I get idea that it should feel easy or not too hard before I increase the load from... Ok bro, this is actually quite a wake up slap, I would deload on the lift that make me fear about my life the most - bench, would work back up and progress as it should be.

Anyway, I think I'm doing the bolded part, right? Or it can be improved maybe?

Cool bro, i'll keep that in mind. Thanks for the wake up call.

25 Aug 2017

Pull

Deadlift
92kg 2x5
Yet another RPE 9. Grip is giving me a lot of troubles, could only get 2 reps in each set with overhand grip before mixing it up. Am gonna try 94.5, maybe 3x3, depending on how I feel after 3reps

Chin up
BW 3x6

High bar back Squat
57kg 1x10, 2x8
Again, wanted to go 3x10, but had to stop after 8th rep of the 2nd set. Almost quitted after 6 of last set too.

Bent over row
42kg 3x10

Straight arm standing pulldown
supersetted with
Face pull
20 1x12
22.5 2x12

Dual pulley pulldown
30 3x15

This post has been edited by Lionel90: Aug 26 2017, 08:32 AM

27 Aug 2017

Push

Bench Press
57kg 3x5
RPE 7. Adding 2.5kg next

High bar squat
82kg 3x5
Rpe 9. Had to give all I had to get past the last rep. Gonna try and add 2.5kg.

Inclined bench press
42kg 2x10, 1x6+4
Last set, had to rest for 30 secs after 6 reps...

Single pulley cable crossover
7plates 3x15
supersetted with
Single pulley cable flyes
4plates 3x15
Had to use different cable machine, hence the "increment" in plates

Cable Triceps pulldown
7plates 3x12

Calves raise machine
43kg+2.5kg 3x12

This post has been edited by Lionel90: Aug 28 2017, 07:05 PM

30 Aug 2017

Pull
Deadlift
94.5kg 1x5, 1x3+2
RPE 9. Had to stop after 3 reps in the 2nd set and rested for about a min before blasted out the remaining 2 reps. Felt some rounding of back, but when asked gf to check my 2nd set she said it was okay.. gonna push for 2x5 straight.

Chin up
BW 3x6

High bar back Squat
57kg 2x10, 1x8
My legs were too jelly to go for another 2 more in the last set...

Bent over row
42kg 3x10

Straight arm standing pulldown
supersetted with
Face pull
22.5 3x12

Dual pulley pulldown
30 1x15, 2x12

Db biceps curl
15kg 3x15

This post has been edited by Lionel90: Aug 30 2017, 11:45 PM