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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Oct 18 2017, 01:51 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


18 Oct 2017

Pull

Deadlift
77kg 3x8
RPE 8. Back is again really really sore, despite good form..

High bar squat
59.5kg 3x8

Bent over row
44.5kg 3x10

Straight arm standing pulldown
supersetted with
Face pull
22.5kg 4x12

Declined (laid back) pulldown
55 +2.5kg 4x12

Dual pulley pulldown
35 4x10

Ez bar biceps curl
10kg 3x15, 1x20
TSLionel90
post Oct 20 2017, 11:12 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


20 Oct 2017

Push

Bench Press
54.5kg 2x10, 1x8
RPE 8. 7th & 8th were already struggles, so I stopped there.

High bar squat
89.5kg 2x5, 1x3
RPE 9.0. Form was off in the 5th of 2nd set, and it carried into 3rd set, so i didnt attempt too many reps.

OHP
29.5kg 1x10, 2x8

Triceps pushdown
7plates 2x12, 6plates 2x12
last set was basically bullshit... Triceps were really really off form today.
supersetted with
Single pulley cable side raise
2plates 4x12

Single pulley cable front raise
2plates 4x12
supersetted with
Single pulley cable flyes
3plates 4x12
TSLionel90
post Oct 25 2017, 04:31 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


Looks like I would have to take a week off gym, and hopefully not more, due to the ongoing skin condition at my palm which is exactly where I hold the bar. Doctor advised to use glove going forward (what?!) but I'm unlikely to heed that.

Coincides with 9 days of vegetarian so I will gladly take this as an opportunity to give my CNS and all a rest.
internaldisputes
post Oct 26 2017, 08:52 AM

he/his/him
******
Senior Member
1,723 posts

Joined: Oct 2010
urgh, that sucks! get well soon...

curious to see how your palm looks like tho. hmm.gif
TSLionel90
post Oct 26 2017, 09:10 AM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


QUOTE(internaldisputes @ Oct 26 2017, 08:52 AM)
urgh, that sucks! get well soon...

curious to see how your palm looks like tho.  hmm.gif
*
Thanks bro. Dont worry, i'm putting on my doctor's cap here, I dont think it started due to my training, as I was biten by some insect which triggered an allergic response that has been going on and off ever since. biggrin.gif
Aint got nthg to share now, they have dried up and looks like super dry skin.
TSLionel90
post Nov 1 2017, 11:09 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


1 Nov 2017

Pull

Deadlift
77kg 2x8, 1x5+3
It's back soreness again...

High bar squat
59.5kg 3x8
Sore back, worked hammies, I was going thru the motions here. Had troubles getting out of the hole for a few reps, but funnily, I cant recall how i eventually managed to. doh.gif

Bent over row
44.5kg 3x10
Back and hammies affected row as well, I took all of 30 secs to get 10 reps in the final set, basically no control whatsoever. doh.gif doh.gif

Dual pulley pulldown
35 4x10

Straight arm standing pulldown
supersetted with
Face pull
20kg 4x12
supersetted with
captain's chair leg raise
2x12, 2x10
Following advice of Jeff from AthleanX, u gotta hit the muscles u wanna train directly; instead of relying on lifting free weights to build up core strength. I thought since my back strength/endurance sucks, why not try sthg I have never done. Gotta keep it simple, adding leg raise to every session for now.

Ez bar biceps curl
15kg 4x12
TSLionel90
post Nov 3 2017, 11:39 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


3 Nov 2017

Push

Bench Press
54.5kg 2x10, 1x9
RPE 8. Could have gone for the last rep at 3rd set but right arm had given all it could…

High bar squat
89.5kg 3x4
RPE 8. Quads were already burning during warm-up, so kinda surprised that I could hit depth and didn't suffer breakdown in form. Didn't actually push it because of the burn.

OHP
29.5kg 2x10, 1x8
An improvement!

Triceps pushdown
7plates 2x12, 2x10
supersetted with
Single pulley cable side raise
2plates 3x8, 1x10

Single pulley cable crossover
4plates 4x12
supersetted with
Single pulley cable front raise
2plates 4x12

Captain's chair leg raise
4x12
Last 6reps were cheats

This post has been edited by Lionel90: Nov 3 2017, 11:41 PM
TSLionel90
post Nov 6 2017, 11:16 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


6 Nov 2017

Pull

Deadlift
77kg 3x8
Got all 8 reps in the last set in one go, but with slightly rounded back in the last 2 reps.

High bar squat
59.5kg 1x10, 2x8

Yates row
44.5kg 3x10
Control is better, but only in the last set. Would definitely remind myself to focus on how i do the exercise itself rather than the rep count, because lats are definitely more engaged when i slow down the eccentric phase.

Dual pulley pulldown
35 4x12

Straight arm standing pulldown
22.5kg 4x15
supersetted with
Face pull
22.5kg 4x12
supersetted with
captain's chair leg raise
4x12
Basically cheat thru the last set of leg raise

DB biceps curl
15kg 4x12

This post has been edited by Lionel90: Nov 6 2017, 11:17 PM
TSLionel90
post Nov 8 2017, 11:34 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


8 Nov 2017

Push

Bench Press
54.5kg 2x10, 1x9
RPE 9. Bar was already tilted to one side at 7th rep of last set..

High bar squat
89.5kg 3x4
RPE 9.5. Had some problem with right knee and generally didnt feel much strength in my legs today. Did few reps with back taking over, very close to completely

OHP
29.5kg 3x10
Further improvement, but I think I cheated the last 2 reps in order to get the rep counts, not smart..

Single pulley cable crossover
4plates 3x15
supersetted with
Single pulley cable side raise
2plates 3x10
supersetted with
Triceps pushdown
7plates 3x12
Did 3 sets instead of the usual 4 as time was running out

Captain's chair leg raise
4x12
Last set was shit, again
TSLionel90
post Nov 14 2017, 10:53 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


14 Nov 2017

Pull

Deadlift
77kg 3x8
Back still havent gotten strong enough for me to breeze thru this...

High bar squat
57kg 3x10

Bent over row
42kg 3x12

Face pull
supersetted with
Straight arm standing pulldown
5plates 4x12

Dual pulley pulldown
35 2x12, 2x10
supersetted with
captain's chair leg raise
4x12

Ez bar biceps curl
15kg 4x12

DB biceps curl
5kg AMRAP: 2x30
2.5kg per side, my gf can lift more, literally. But actually it's for keeping the tension, by going down only slightly below parallel. Had to really drop every ego in me to do this, but the burn is worth it! But maybe i could do heavier weight with fewer reps.
TSLionel90
post Nov 17 2017, 10:40 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


17 Nov 2017

Push

Bench Press
54.5kg 3x10
Last rep was a struggle and had to use momentum to get thru it.

High bar squat
59.5kg 1x10, 2x9
There were some click crack sounds during warm up so I skipped the heavy squat. In fact I would go high volume till the end of the year, basically giving up on the goal I set for 2017.

OHP
29.5kg 1x10, 2x8
Didn't wanna push for 10 in last 2 sets because I always fear that snap city is just the next street

Single pulley cable crossover
4plates 2x12, 5plates 2x10
supersetted with
Single pulley cable front raise
2plates 4x10

Single pulley cable side raise
2plates 4x10
supersetted with
Triceps pulldown
7plates 4x10

Captain's chair leg raise
4x12
TSLionel90
post Nov 19 2017, 01:42 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


19 Nov 2017

Pull

Deadlift
77kg 3x8
No improvement in back strength, had to pause after 5 reps in the last set

High bar squat
59.5kg 1x10, 2x8

Yates
42kg 1x10
44.5kg 2x10

Dual pulley pulldown
35 4x10
supersetted with
Face pull
5plates 4x12

Laid back pulldown
6plates 1x10, 3x12
supersetted with
single pulley Straight arm pulldown
2plates 4x12

Ez bar biceps curl
15kg 4x12
last set immediately followed by
DB biceps curl
2.5kg 1x30

Skipped leg raise as there were some chicks there. Dont wanna get mistaken as a creep (although I am one somewhat) since they caught me doing a form police on them and might have been thinking i was checking them out. Enough for the cool story. laugh.gif
TSLionel90
post Nov 22 2017, 10:59 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


22 Nov 2017

Push

Bench Press
54.5kg 1x10, 2x9

High bar squat
59.5kg 2x10, 1x8

OHP
27kg 3x10
Drop 2.5kg but the burn is still the same.. Weak shoulders...

Single pulley cable crossover
5plates 4x10
supersetted with
Single pulley cable front raise
2plates 4x10

Triceps pushdown
7plates 4x10
supersetted with
Single pulley cable side raise
2plates 4x10
TSLionel90
post Nov 26 2017, 06:01 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


26 Nov 2017

Pull

Yates row
44.5kg 3x12

Dual pulley pulldown
35 4x12
supersetted with
Face pull
5plates 4x12

Laid back pulldown
70 1x10
55 +2.5kg 3x10
supersetted with
single pulley Straight arm pulldown
2plates 4x10

Captain's chair leg raise
4x12

Ez bar biceps curl
15kg 4x12
last set immediately followed by
DB biceps curl
2.5kg 1x30

Skipped DL & Squat as my legs were and are still sore from the badminton session ytd. This allowed me to increase the intensity though; but I really dont wanna make it a habit to skip legs workouts..
TSLionel90
post Nov 27 2017, 05:35 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


27 Nov 2017

Push

Bench Press
52kg 3x10

High bar squat
59kg 2x10, 1x8+2

OHP
29kg 2x10, 1x8+2

Triceps pushdown
7plates 4x12
supersetted with
Single pulley cable front raise
2plates 4x12

Single pulley cable crossover
5plates 4x12
supersetted with
Single pulley cable side raise
2plates 4x10

Captain's chair leg raise
4x12
TSLionel90
post Dec 1 2017, 01:15 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


1 Dec 2017

Pull

DL
79kg 3x8
My rounded back problem reared its ugly head, starting to toast my back towards the end of first set...

High bar back squat
59kg 3x8
with toasted back, didnt wanna compound the fatigue so took it easy

Yates row
44kg 3x12
Probably time to add further weight, since the eccentric is quite well under control

Dual pulley pulldown
35 4x12
supersetted with
Face pull
5plates 4x12

Laid back pulldown
55 +2.5kg 4x12
supersetted with
single pulley Straight arm pulldown
2plates 4x10
supersetted with
Captain's chair leg raise
4x12

Ez bar biceps curl
10kg 4x20
last set immediately followed by
DB biceps curl
2.5kg 1x20
TSLionel90
post Dec 5 2017, 11:13 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


05 Dec 2017

Push

Bench Press
54.5kg 2x10, 1x8

High bar squat
57kg 2x10, 1x8

OHP
29.5kg 2x10, 1x8

Triceps pushdown
7plates 4x12
supersetted with
Single pulley cable side raise
2plates 4x12

Single pulley cable crossover
5plates 4x12
TSLionel90
post Dec 8 2017, 01:28 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


8 Dec 2017

Pull

DL
77kg 2x10, 1x5
57kg 1x5
Felt like i couldnt keep pushing lower back to take the brunt, so bailed after only 5 sets, even reduced weight didnt help

Front squat
47kg 3x8
Couldnt quite get it right, bar keep rolling

Yates row
47kg 3x12
Control during eccentric not quite there

Dual pulley pulldown
35 4x12
supersetted with
Face pull
5plates 4x12

single pulley Straight arm pulldown
2plates 4x12
supersetted with
High pull
2 plates 4x12

Captain's chair leg raise
4x12

DB biceps curl
7.5kg 2x15, 2x10
last set immediately followed by
DB biceps curl
2.5kg 1x40
TSLionel90
post Dec 19 2017, 11:27 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


19 Dec 2017

Push

Missed a week of training because the skin condition of my right hand has worsened. One portion it was the ongoing allergic problem, the other was super dried skin that it would crack if i clench my fist, and crack it does. Badminton, holding a pen, u name it, is a struggle, so holding a barbell is definitely out of the question. But i've decided to make do with what i could, which would be training with machines. So the training from now on would be with machine unless otherwise stated. And the log would be based on best effort as i couldnt remember too much.

Incline press
50/side 4x10

Leg press
170 4x10

Shoulder press
45/side 4x10

Dumbbell crossover
7.5kg/side 4x12

Triceps pushdown
110 1x12
130 2x12, 1x10

Dumbbell front raise
7.5kg 2x15, 2x12

Calf raise
+20kg 1x12
+10kg 1x15, 1x12, 1x10

Captain's chair leg raise
2x15, 2x12
TSLionel90
post Dec 21 2017, 11:02 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang


21 Dec 2017

Pull (Machine)

Pulldown
80 4x12

Leg press
170 4x12

Laidback pulldown
7plates 4x15

Dual pulley pulldown
35 4x12
supersetted with
Face pull
5plates 4x12

single pulley Straight arm pulldown
2plates 4x12
supersetted with
High pull
2 plates 4x12

Captain's chair leg raise
3x15, 1x12

Ez bar biceps curl
15kg 4x15
last set immediately followed by
DB biceps curl
2.5kg 1x20


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