Workout B

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x6
Working set: 37.5kg 5x5

Only struggled on the last rep on the final two sets. with that I can finally dabble with the 10kg plates from,now on.

Deadlifts
Working set: 60kg 1x5
80kg 1x5
80kg 1x5

Tried lifting 90kg as a warmup before hitting 95kg but the damn weight didn't budge. Maybe due to lack of rest(only got less than 3 hours of sleep last night) and due to the fact that I was rushing the lift for some reason.


Accessory Workout

Triceps Pushdown
Working set: 20kg 1x10
25kg 3x8

Low Cable Row
Working set: 35kg 1x8
40kg 3x10 (more like 10-8-8)

Lat Pull Downs
Working set: 35kg 1x8
40kg 3x8


Skipped squats because my knee injury. Will try to do some light working sets on my next workout.

This post has been edited by green_algae: Mar 20 2017, 09:40 PM

22 March 2017

Workout A

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40 kg 1x5 & 50kg 1x3
Working Set: 52.5kg 5x5 (more like 4-4-3-4-3)

Probably shouldn't have done the 50kg warm-up set. My dream of benching 135lbs before the end of my bulk is fading away with every bench workout.

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x5
Working set: 40kg 5x5

Form was questionable as my left hand was trailing my right,while pulling the weight to my abdomen. I rather stay at this weight and perfect the form before adding more weights. I need to do more bicep exercises exclusively for my left arm on non lifting days.

Accessory Work

Incline Chest Machine
Warm-up set: 20kg 1x8 & 30kg 1x8
Working set: 40kg 3x8 (more like 8-8-5)

The weight stated is the total amount on the machine,not per side.

Machine Chest Fly
Warm-up set: 35kg 1x8
Working set: 40kg 3x8 (more like 8-8-6)

Haven't touched the machine in over a month. It absolutely wrecked my chest.


I decided against light leg work as it is not worth it to risk my knees this soon,after a mild injury.

This post has been edited by green_algae: Mar 22 2017, 06:39 PM

24 March 2017

Workout B

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x7
Working set: 40kg 5x5 (more like 4-4-4-4-3)

Total workload has deceased but the difficulty has increased.

Deadlifts
Working set: 60kg 1x5
70kg 1x3
80kg 1x2
90kg 1x2
95kg 1x1(failed)
92.5kg 1x1
80kg 1x1

Need to change to a higher rep scheme as my deadlift is reaching its limit


Accessory Workout

Shoulder Press Machine
Warmup-up set: 10kg 1x8
Working set: 20kg 3x8 (more like 8-7-5)

The weight stated is the total amount on the machine,not per side. Probably shouldn't have done shoulder press right after OHP.

27 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x6
Working set: 45kg 3x10 (more like 10-0-0)

Ego squated 70kg for a rep and felt, it was heavy. Dropped it to 65kg and did 3 reps,still felt that it was heavy. Did 45kg for 10 reps,my back felt like it was going to explode. That's what you get for rushing your lifts after recovering from an injury.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 50kg 5x5 (more like 4-4-4-4-4)
40kg 1x10

Bench is getting worse by the week. Really need a spot to help me with the final reps.

Accessory Workout

Low Cable Row
Working set: 35kg 1x8
40kg 3x10 (more like 10-8-8)

Skipped barbell rows as my back was killing me.

This post has been edited by green_algae: Mar 29 2017, 08:32 PM

29 March 2017

Workout B

Squats
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working set: 60kg 5x5

Need to slowly bring my up my squats to my pre-injury working set of 67.5kg.

Overhead Press
Warm-up set: 25kg 1x8
Working set: 30kg 4x8 (more like 8-6-7-6)

Someone was using the power rack so i just used the fixed barbell. Lowet total working volume when compared with the last workout session but still my triceps were burning after the 2nd set.

Deadlifts
Working set: 60kg 1x6
70kg 1x5

Really wasn't feeling up to the task when my working set of 70kg was a bit of a struggle,so I cut the workout short. Probably, should have just pushed through it with adequate amounts of rest.


Accessory Workout

Lat Pull Downs
Working set: 40kg 3x10 (more like 10-10-8)

I really don't know whether, I should continue with this program or move on to another program. I'm currently on week 9 and I feel like my lifts have stalled,barring OHP.

This post has been edited by green_algae: Mar 29 2017, 08:33 PM

Stalling on all my lifts has been demotivating from continuing this program.
Actually your right, I should try to tweak my diet and work on my weak points before concluding that the program has ran its course.

Back after a 3 week lay off (missed 10 workout sessions) due to exams and travelling. Loss about 2 kg in mass during this period.

25 April 2017

Workout B

Squats
Warm-up set: 20kg 1x8 & 40kg 1x7
Working set: 55kg 5x5

Loss about 10kgs of strength when compared with my previous workout.

Overhead Press
Warm-up set: 20kg 1x8 & 25kg 1x8
Working set: 30kg 5x5 (more like 5-5-5-5-3)

Also loss about 10kg in strength.

Deadlifts
Working set: 60kg 1x5
70kg 1x5
75kg 4x3 (more like 1-3-4-3)

Was struggling with my grip, probably due to being rusty on the deadlifts.

Accessory Workout

Lat Pull Downs
Working set: 30kg 1x8 & 35kg 2x8 & 40kg 1x6

This post has been edited by green_algae: Apr 25 2017, 07:04 PM

30 April 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x8
Working set: 60kg 3x5

Thinking of dropping the set scheme for squats as it saves me time which can be used on more important body parts such as chest and arms.]Bench Press

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x8 & 50kg 1x2
Working Set: 45kg 4x5

Thought I could just jump on my old 50kg 5x5, but it was struggle. So i dropped it to 45 kg 4x5.
Skipped the last set because exhaustion was creeping in and i didn't want to risk being pinned by the weight.
Accessory Workout

Accessory Workout

Low Cable Row
Working set: 35kg 1x8
40kg 3x10 (more like 10-8-8)

Skipped barbell rows as i didn't feel like doing it. Barbell rows is my worst exercise as i feel like my imbalance (left arm is weaker than my right arm) is hindering me.

10 May 2017

Haven't been training regularly because I was getting lazy and tried my best to skip a workout for the past 1 1/2 week.
Decided to hit the gym even though, I was having a stomach ache as I had o push myself somehow.

Workout B

Squats
Warm-up set: 20kg 1x8 & 40kg 1x7
Working set: 60kg 3x5

The stomach pain was manageable with some adequate amount of rest.

Overhead Press
Warm-up set: 20kg 1x6 & 30kg 1x5
Working set: 32.5kg 5x5 (more like 5-5-5-0-0)

The stomach pain was creeping in and made me lose focus,which in turn made me almost drop the weight backwards when I was at highest point of my rep on the last set. I decided to opt out of the final two sets.


Accessory Workout

Lat Pull Downs
Working set: 35kg 1x10
40kg 3x10 (more like 10-8-0)

Skipped dead lifts because I was feeling like crap at this point.

This post has been edited by green_algae: May 10 2017, 01:46 AM

12 May 2017

A mess of a workout as I absent mindlessly did deadlifts instead of bend over rows. The bro mentality of skipping exercises I don't like has begun. Next thing you know I will be skipping deadlifts and squats.

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 60kg 4x5

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 5x5 (more like 5-5-5-4-4)

Still not up to my old bench weight of 50kg, need at least 2 weeks before touching the that amount of weight.

Deadlifts
Working set: 60kg 1x7
80kg 3x5 (more like 4-4-5)

My grip was giving way on the 4th rep.

17 May 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 62.5kg 5x5

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 5x5

Accessory Workout

Lat Pull Downs
Working set: 35kg 1x8 & 35kg 3x8

Jumped on the machine because the free weight area for bend over rows was occupied.

Low Cable Row
Working set: 35kg 1x8
35kg 2x10 (more like 10-8-8)

Shouldn't have done two back exercises back to back.

This post has been edited by green_algae: May 17 2017, 11:31 PM

19 May 2017

Workout B

Deadlifts
Working set: 60kg 1x5
85kg 3x5 (more like 3-2-2)
80kg 1x3

My grip is giving way, especially my left hand. Tried using a hook grip but it felt too weird.

Overhead Press
Warm-up set: 20kg 1x6 & 30kg 1x8
Working set: 35kg 5x5

Accessory Workout

Lat Pull Downs
Working set: 35kg 2x8
40kg 2x8

Skipped squats as I was gassed out from doing the deadlifts and probably due to doing deadlifts on two successive workout sessions.

Lateral Side Raise
Working set: 5kg 4x10

Need to slow down on the eccentric part of the motion.

This week will probably be the last week I'll be running the stronglifts 5x5 program. I need to find a plan that incorporates volume and the compound lifts.

28 May 2017

Random Workouts since the past week because still waiting for my semester schedule, thus nothing noteworthy to update but here's one.

Random Workout

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8
Working Set: 40kg 1x10
42.5kg 3x8 (more like 10-8-7)
40kg 1x7

Lateral Side Raise
Working set: 5kg 3x12

Lat Pull Downs
Working set: 35kg 3x10 (more like 10-10-8)

Switched to a wide grip instead of shoulder width, thus making me weaker than I thought I was.

Deadlifts
Working set: 60kg 1x5
80kg 3x5 (more like 5-5-3)

12 June 2017

Currently doing a slight caloric deficit on PHUL program, its not ideal because i don't have a reference point since I'm new to this program.

Upper Power

Bench Press
Warm-up set: 20kg 1x8 & 40kg 1x8
Working Set: 50kg 3x5 (more like 5-5-4)

Lat Pull Downs
Working set: 40kg 3x10 (more like 10-10-8)

Overhead Press
Working set: 35kg 3x5(more like 5-5-3)

Bend Over Rows
Warm-up set: 25kg 1x5
Working Set: 40kg 5x5

Tricep Pushdown
Working set: 3x10 (more like 10-5-9)

I substituted Skullcrushes with this exercise. Tried to out bro myself on the second set, so i increased the weight to 30kg, safe to say I failed that set.

Skipped Incline Dumbbell Bench Press because my triceps were killing me. Should have included it instead of Tricep Pushdown.
Also skipped Bicep Curls because I can do it on my off days as I have dumbbells at home.

This post has been edited by green_algae: Jun 12 2017, 08:51 PM

14 June 2017

Lower Power

Squats
Warm-up set: 20kg 1x10 & 40kg 1x6
Working set: 65kg 3x5 (more like 5-5-3)

Need to work back up as I have not been squatting regularly for the past month or so.

Deadlifts
Working set: 60kg 1x5
90kg 3x5 (more like 3-2-1)
60kg 1x8

Even though I feel pretty gassed out doing deadlifts after squats, I'll try it for another week and evaluate from there.

Lat Pull Downs
Working set: 40kg 2x8
40kg 2x8

Deviated a little bit from the program to give my legs a bit of rest.

Leg Press

Working set: 20kg 1x10
30kg 1x10
50kg 1x10

Did some light work at first, as i have not used the leg press in 7 months. Felt the burn in my quads after the last set.


Did not have enough time for a calf and hamstring exercise.

19 June 2017

Skipped two workout sessions last week to study for a test and to complete an assignment. Weigh myself post workout, surprisingly I'm at 65kg which is bad as i can still see belly fat. Will probably continue my slow cut for another month just to get rid of my belly fat.

Lower Power

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 67.5kg 3x5

Deadlifts
Working set: 60kg 1x5
85kg 3x5

Dropped the weight by 5kg so that I can get proper reps.

Lat Pull Downs
Working set: 40kg 3x10 ( more like 10-8-6)

Triceps Machine Press
Working set : 50kg 3x10 (more like 10-10-6)

This is my first time using the machine so I wouldn't know whether I'm doing proper reps.

Leg Press
Working set: 60kg 2x10

Had to cut the workout short by 10 minutes as I was feeling nauseated.

Vomited immediately after reaching home. Serves me right for cramming my macros (eggs and coffee), 45 minutes before my leg workout.

23 June 2017

Was too lazy to update the last workout session(Upper Power).Today, I decided that I wanted to focus on heavy squats instead of the recommended high rep squat scheme.

Lower Power/Hypertrophy

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 70g 3x5

Lat Pull Downs
Working set: 40kg 4x10 ( more like 10-10-10-8)

Seated Calf Raise
Working set: 20kg 3x12

The calf raise machine is leaning to the left, so naturally my left calf felt more of the brunt.

Leg Press
Working set: 70kg 3x8

Hamstring Curl
Working set: 66kg(not sure) kg 3x8

Just jumped on the machine without looking at the pin.After the sets were completed, I glanced at the weight before storming out the gym.
Heard felt something click on the base of the hamstring insertion. Maybe the weight was a bit too heavy for me.

This post has been edited by green_algae: Jun 23 2017, 11:52 PM

27 June 2017

Too lazy to update my last workout.

Upper Power

Bench Press
Warm-up set: 20kg 1x8 & 40kg 1x8
Working Set: 52.5kg 3x5 (more like 4-4-4)

Lat Pull Downs
Working set: 40kg 3x10

Overhead Press
Working set: 40kg 3x5 (more like 5-5-3)

Bend Over Rows
Working Set: 45kg 3x5

Tricep Pushdown Machine
Working set: 50kg 3x10

Did this exercise last week, felt muscle soreness on the long head of the triceps (inner part of the arm).

28 June 2017

Lower Power

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 72.5kg 3x5

The squat was becoming a 2 part squat by the end of the 3rd set.

Lat Pull Downs
Working set: 40kg 3x10

Deadlifts
Working set: 60kg 1x5
80kg 1x3
90kg 3x5 (more like 5-3-5)

Lost my grip on the second set.


Didn't do leg press because i was running out of time.

This post has been edited by green_algae: Jun 28 2017, 08:21 PM

30 June 2017

A mess of a workout because the power rack and other equipment were being used.

Lower Hypertrophy?

Smith Machine Squats
Warm-up set: 40kg 1x10
Working set: 50kg 3x8

Committed a cardinal sin today, by using the smith machine. Surprisingly the lifts felt harder when compared to barbell squats.

Lat Pull Downs
Working set: 40kg 3x10

Overhead Press
Working set: 30kg 5x8 (more like 10-8-6-5-5)

Leg Press
Working set: 70kg 3x8

Hamstrings are still a little sore from the last deadlift workout, so I didn't push till ten reps on each set.