8 Jun 2016

Bench Press
67kg 3x5

My form has been corrected. The bar movement felt right and I could feel a lot of tension in tris. Gonna try to add 2.5kg, as I attempted as heavy as 72kg before.


Pull-up
BW 2x5, AMRAP=8 (8th is half rep)

The lower rep I got is due to the wider grip I adopted, as well raising my knees to abs instead of curling my lower legs up to the back.


DL
92kg 2x5

I think I did it right. I asked my gf to check if my back is neutral before I initiated the pushing for all the reps. The cue that I got from this is that I should sit lower than I thought is necessary. Tempted to increase the weight, but would put it on hold since i kept losing grip.


Assistance:
Pec-deck flyes
85lbs 3x12


Platform t-bar row
32.5kg 2x12
27.5kg 1x10+2

This post has been edited by Lionel90: Jun 8 2017, 11:25 PM

11 Jun 2017

Squat
57kg 4x10
Boy, it's harder than the normal 3x5, especially the last 2/3 reps of each set. But hey, that's the point.


OHP
27kg 4x10


Yates
37kg 4x10
Maybe I did 5 sets, lost track because I only used around 22 seconds to complete a set, where time under tension is the priority, I have clearly failed in that regard. Would increase 5kg and see how it goes, because 47kg x 5 during warm up felt quite easy too.
Edit: After watching videos on back workout, barely realized that I didnt squeeze my shoulder blades together, geez!


Assistance:
DB bicep curl
15kg 3x12

This post has been edited by Lionel90: Jun 12 2017, 11:40 PM

13 Jun 2017

Bench press
44kg 4x10


DB single arm row
20kg/side 4x10


DL
59kg 3x8
Touch n go where ever I could to hammer the correct form down in my brain. I think it's working.


Assistance:
DB bicep curl
20kg 3x10
Because I had the time and the biceps were not worked at all.

15 Jun 2017

Squat
89.5kg 3x5
Struggled from start to end, it's like I'm scared to lift heavy and it affects me...


OHP
47kg 3x5 (got only 5,3,4 reps)


Pendlay
64.5kg 3x5
My neck sticks out at the top of the range, I believe it also means that i move my body towards the bar. Would repeat this


Assistance:
Close grip bench
42kg 3x12


Kroc row
32.5kg/side 1x10 + 5
Should have increased the weight, but thankfully didnt ego lift. Really fatigued when I was doing this.

Taking the last week off as I was hospitalized due to dengue. Taking this week off to better recover before I continue my path.

Gonna switch to the good ol Push, Pull, Legs with below template:

Push
Bench Press 3x5
OHP 3x12
Other variation of bench press (close grip/ declined/ inclined) 3x12

Pull
DL 1x5
Row 3x12

Legs
Squat 3x5
RDL 3x12
Lunges 3x12
Calf raise 3x12


Only the first workout of each session to be strength based, in order to align with my medium term goal of hitting 700lbs in the big 3. Those listed are the stapled workouts, I will add in other workouts, with no more than 5 workouts per session and a total of no more than 15 sets. I will deload and basically start afresh with this. Will run this till the year turns.

4 Jul 2017

Push

Bench Press
59kg 3x5
I thought this was gonna be easy, since it's after deload - I was wrong. Looks like I lost about 10% of strength, which is a big deal, considering that i'm still at beginner-intermediate level. But still easy enough for me to add 2.5kg.

OHP
26.5kg 3x12
Last set I had to pause after 7 reps, killed 3, paused, then kill the last 2. More like I was the one being killed.

Close grip bench press
37kg 3x12
Hands were shaking in the middle of 2nd set, or maybe it was the 3rd set.

Single handed Cable crossover
2plates 1x12, 3plates 2x12 (per side)
Single handed so that I could go for a greater ROM, where my arms are fully extended. Not sure "crossover" is right, because instead of going in front, i go sideways, like really squeezing my chest.

This post has been edited by Lionel90: Jul 22 2017, 05:09 PM

6 Jul 2017

Pull

DL
82kg 2x5
Form wise is ok, will add 2.5kg next. Not gonna follow SL5x5's method of 5kg per increment for DL anymore

Yates row
39.5 3x12
Eccentric phase control is very bad, actually concentric phase is not much better. A set of 12 takes me around 25secs on average. Might need to look at my form. Should probably start parallel to the floor like i did with pendlay

Double handle lats pulldown
30kg 2x12, 27.5kg 1x12
This is for more lats activation, as my hands end up beside my body with torso staying upright. Cut the weight for last set because my neck keeps sticking out. Anyone can shed a light on this?

DB row
12.5kg 3x12 per side

DB bicep curl
15kg 3x12

This post has been edited by Lionel90: Jul 6 2017, 10:59 PM

9 Jul 2017

Leg

High bar Squat
77kg 3x5
My maths failed me and I over warming up, causing me to struggle in the middle of 2nd set onward. Still good enough to add 2.5kg next

RDL
47kg 3x12

Lunges
20kg 3x12
Each side 12 reps, I completed 1 side before moving to the other. Was dying inside mid set.

Calf raise
37kg 1x12, 1x13, 1x15

This session also unintendedly doubled up as grip day. RDL is well RDL, and with my grip strength not at its best - it has never been, it did work a lot of grip; did lunges using tri-grip plates; and did calf raise by leaning the bar against quads.

11 Jul 2017

Push

Bench Press
62kg 3x5
RPE 7 or 8, so good to add another 2.5kg next week.

OHP
27kg 3x12
Had to take a long break before 3rd set, but rest time is of no importance to me...

Close grip bench press
37kg 3x12
Hands were again shaking in the middle of 2nd set, but squeezing the bar hard solved that, surprisingly.

Single handed Cable crossover
3plates 3x12 (per side)
supersetted with
Singled handed cable flyes
3plates 1x12, 2plates 2x12 (per side)
3plates is little too difficult, while 2plates is way too easy, cable weight stacks problem... and silly me, I have forgotten there is detachable 2.5kg weight plates.

This post has been edited by Lionel90: Jul 22 2017, 05:06 PM

14 Jul 2017

Pull

DL
84.5kg 2x5
Good form, I think I have finally learnt to be concerned with how I move the weight instead of if I move it. Adding 2.5kg

Bent over row
39.5kg 3x12
Control is still not good, especially the eccentric part. While I could complete it quite easily, I didnt quite feel the burn. I'm gonna cut the weight, to 37kg.

DB row
12.5kg 3x12 per side

Double handle lats pulldown
30kg 3x12

Seated row
7plates 3x12

This post has been edited by Lionel90: Jul 22 2017, 05:04 PM

19 Jul 2017

Barely recovered from fever which kept me from going to the gym last Sunday, so expected struggles - but not this much

Leg

High bar Squat
79.5kg 3x5
The moment I went down for the first rep, I knew I would have hard time getting up. Didn't hit depth for the last 2 reps, making it RPE 8, which would have been 9 otherwise. Still gonna add 2.5kg

RDL
47kg 3x12

Lunges
15kg 3x12 per side
Knew I would have trouble going 20kg, plus the lifts at my house are broken down, so I want to keep something in the tank. Held the DB in goblet position instead

Calf raise machine
43kg (starting weight) 2x12, 1x15
Didn't put on any extra weight on the machine, and still being burnt - read cramped. A long way to go!

This post has been edited by Lionel90: Jul 20 2017, 01:36 PM

21 Jul 2017

Push

Bench Press
64.5kg 3x5
RPE 9, struggled at the last rep of every set. Not gonna add weight till I've regained my strength

Inclined bench press
42kg 1x12, 2x10
Bad idea to follow up bench press with this, as I almost couldnt complete the very last rep. Work to do

Side lateral raise
15kg 3x12
Decided to go bro and do some isolation work

Single handed Cable crossover
3plates 3x12
supersetted with
Singled handed cable flyes
2plates 3x12

Triceps pushdown
7plates 3x12

This post has been edited by Lionel90: Jul 22 2017, 05:03 PM

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

Bro where do u work out normally?

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...

Nah bro... I'm over the other side @ bayan lepas area

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