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 Halglory's Workout Journal

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TShalglory
post Jul 5 2007, 09:08 AM

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Joined: May 2005
Wednesday 4/7/07

Rippetoe Workout A

Workout:

Squats:
1x5x30kg
3x5x65kg

Bench Press

1x5x20kg
3x5x47.5kg

Deadlift

1x5x20kg
1x5x40kg
1x5x80kg

Accesory Exercises

Weighted Decline Sit ups: 2x20x10kg

Meals

Breakfast:
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch:
Rice + Vege + Meat + Taufu

Pre-Workout:
100g of Lexus Peanut Butter Sandwich Biscuits

Post-Workout:
Soy Protein

Dinner:
Minced Chicken Meat on Taufu + Vegetable Soup

Notes:
W00t! changed to 1x5 deadlift...and my back doesn't feel that stressed now...
King83
post Jul 12 2007, 11:44 AM

I'm the guy your mother warned you about
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Senior Member
5,237 posts

Joined: Sep 2006
From: Stary Oskol
hal, please don't sell off your lumines, i might wanna borrow it off you someday tongue.gif
TShalglory
post Mar 13 2014, 04:27 PM

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Joined: May 2005
Hi all, after a long break from updating my journal and recently joined a gym i'm back!
After 5 years i've put on at least 20kg of weight and my goal this time is for weight loss and to regain my strength.

Here's my workouts so far:-

5/3/2014

Warmup - Treadmill Run HIIT
1 min walk x 1 jog x 10 mins

Squats :-
1x5x20kg
1x5x30kg
1x5x50kg
3x5x70kg

Bench Press :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x50kg

Barbell Row :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x50kg

Standing Military Press :-
1x5x20kg
1x5x25kg
1x5x30kg
3x5x35kg

Barbell Curl :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x25kg

Standing Doublehand Dumbell Tricep Extension :-
1x5x10kg
1x5x15kg
4x5x20kg

Ab Crunch
2x50reps

Weigh In : 102kg

This post has been edited by halglory: Mar 13 2014, 04:29 PM
TShalglory
post Mar 13 2014, 04:29 PM

NEEDS MOAR OF IT
*****
Senior Member
995 posts

Joined: May 2005
7/3/2014

Warmup - Treadmill Run HIIT
1 min walk x 1 jog x 10 mins

Squats :-
1x5x20kg
1x5x40kg
1x5x60kg
3x5x70kg

Bench Press :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x50kg

Barbell Row :-
1x5x20kg
1x5x30kg
1x5x50kg
3x5x60kg

Standing Military Press :-
1x5x10kg
1x5x20kg
1x5x25kg
3x5x30kg

Barbell Curl :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x25kg

Standing Doublehand Dumbell Tricep Extension :-
1x5x10kg
1x5x15kg
4x5x20kg

Ab Crunch
2x50reps

Weigh In : 101.7kg
TShalglory
post Mar 13 2014, 04:32 PM

NEEDS MOAR OF IT
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995 posts

Joined: May 2005
10/3/2014

Warmup - Stepmaster HIIT
1 min mod x 1 high x 10 mins

Squats :-
1x5x20kg
1x5x30kg
1x5x50kg
3x5x70kg

Bench Press :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x50kg

Barbell Row :-
1x5x30kg
1x5x40kg
1x5x50kg
3x5x60kg

Standing Military Press :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x35kg

Barbell Curl :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x25kg

Standing Doublehand Dumbell Tricep Extension :-
1x5x8kg
1x5x12kg
1x51x18kg
4x5x20kg

Ab Crunch
2x50reps

Weigh In: 101.3
TShalglory
post Mar 13 2014, 04:34 PM

NEEDS MOAR OF IT
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Senior Member
995 posts

Joined: May 2005
12/3/2014

Warmup - Treadmill Run HIIT
1 min Jog x 1 Run x 10 mins

Squats :-
1x5x20kg
1x5x40kg
1x5x60kg
3x5x70kg

Bench Press :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x55kg

Barbell Row :-
1x5x20kg
1x5x40kg
1x5x60kg
3x5x65kg

Standing Military Press :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x35kg

Barbell Curl :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x25kg

Standing Doublehand Dumbell Tricep Extension :-
1x5x8kg
1x5x12kg
1x5x16kg
4x5x20kg

Ab Crunch
2x50reps

Weigh In : 99.7KG
TShalglory
post Mar 13 2014, 04:36 PM

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995 posts

Joined: May 2005
Will be adding weights linearly after every week

This post has been edited by halglory: Mar 13 2014, 04:39 PM
TShalglory
post Mar 14 2014, 11:56 PM

NEEDS MOAR OF IT
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995 posts

Joined: May 2005
14/3/2014

Skipped gym today, but managed to put in some weight free exercises.
Warmup - Aggressively brooming and doing house chores, really broke up a sweat
30 mins

Push Ups :-
6x10 30 sec rest

Bench Dip :-
6x8 1 min rest

Body Row(with table) :-
3x8 1 min rest

Lunges :-
3x15 each leg 1 min rest

Ab Crunch
1x100reps

Weigh In : 101.1KG
TShalglory
post Mar 25 2014, 09:52 AM

NEEDS MOAR OF IT
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Senior Member
995 posts

Joined: May 2005
24/3/2014

Warmup - Treadmill Run HIIT
1 min Jog x 1 Run x 10 mins

Squats :-
1x5x20kg
1x5x40kg
1x5x60kg
3x5x75kg

Bench Press :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x55kg

Barbell Row :-
1x5x20kg
1x5x40kg
1x5x60kg
3x5x65kg

Standing Military Press :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x30kg

Barbell Curl :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x30kg

Standing Doublehand Dumbell Tricep Extension :-
1x5x8kg
1x5x12kg
1x5x16kg
4x5x20kg

Ab Crunch
2x50reps

Weigh In : 100KG
TShalglory
post Apr 9 2014, 11:47 AM

NEEDS MOAR OF IT
*****
Senior Member
995 posts

Joined: May 2005
26/3/2014

Warmup - Treadmill Run HIIT
1 min Jog x 1 Run x 10 mins

Squats :-
1x5x20kg
1x5x40kg
1x5x60kg
3x5x75kg

Bench Press :-
1x5x20kg
1x5x30kg
1x5x40kg
3x5x55kg

Barbell Row :-
1x5x20kg
1x5x40kg
1x5x60kg
3x5x65kg

Standing Military Press :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x30kg

Barbell Curl :-
1x5x10kg
1x5x15kg
1x5x20kg
3x5x30kg

Standing Doublehand Dumbell Tricep Extension :-
1x5x8kg
1x5x12kg
1x5x16kg
4x5x20kg

Ab Crunch
2x50reps

Weigh In : 100KG
TShalglory
post Apr 9 2014, 11:48 AM

NEEDS MOAR OF IT
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995 posts

Joined: May 2005
28/3/2014

Had to skip gym, workout at home following the below video


This post has been edited by halglory: May 2 2014, 11:20 PM
TShalglory
post Apr 9 2014, 12:37 PM

NEEDS MOAR OF IT
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Senior Member
995 posts

Joined: May 2005
31/3/2014

Warmup - Treadmill Run HIIT
1 min Jog x 1 Run x 10 mins

Squats :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x75kg

Bench Press :-
1x8x20kg
1x8x30kg
1x8x40kg
3x8x55kg

Barbell Row :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x70kg

Standing Military Press :-
1x8x10kg
1x8x15kg
1x8x20kg
3x8x35kg

Barbell Curl :-
1x8x10kg
1x8x15kg
1x8x20kg
3x8x25kg

Standing Doublehand Dumbell Tricep Extension :-
1x8x8kg
1x8x12kg
1x8x16kg
3x8x24kg

Ab Crunch
2x50x50kg

Weigh In : 100KG

This post has been edited by halglory: Apr 9 2014, 12:41 PM
TShalglory
post Apr 9 2014, 12:38 PM

NEEDS MOAR OF IT
*****
Senior Member
995 posts

Joined: May 2005
2/04/2014

Warmup - Treadmill Run HIIT
1 min Jog x 1 Run x 10 mins

Squats :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x75kg

Bench Press :-
1x8x20kg
1x8x30kg
1x8x40kg
3x8x55kg

Barbell Row :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x75kg

Standing Military Press :-
1x8x10kg
1x8x15kg
1x8x20kg
3x8x35kg

Barbell Curl :-
1x8x10kg
1x8x12.5kg
4x8x20kg

Standing Doublehand Dumbell Tricep Extension :-
1x8x8kg
1x8x12kg
1x8x16kg
3x8x24kg

Ab Crunch
2x50x50kg

Weigh In : 100KG

This post has been edited by halglory: Apr 9 2014, 12:46 PM
TShalglory
post Apr 9 2014, 12:39 PM

NEEDS MOAR OF IT
*****
Senior Member
995 posts

Joined: May 2005
4/4/2014

Warmup - Treadmill Run HIIT
1 min Jog x 1 Run x 10 mins

Squats :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x75kg

Bench Press :-
1x8x20kg
1x8x30kg
1x8x40kg
3x8x55kg

Barbell Row :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x75kg

Standing Military Press :-
1x8x10kg
1x8x15kg
1x8x20kg
3x8x35kg

Barbell Curl :-
1x8x10kg
1x8x15kg
1x8x20kg
3x8x25kg

Standing Doublehand Dumbell Tricep Extension :-
1x8x8kg
1x8x12kg
1x8x16kg
3x8x24kg

Ab Crunch
4x25x60kg

Weigh In : 100KG

This post has been edited by halglory: Apr 9 2014, 12:46 PM
TShalglory
post Apr 9 2014, 12:45 PM

NEEDS MOAR OF IT
*****
Senior Member
995 posts

Joined: May 2005
7/04/2014

Warmup - Treadmill Run HIIT
1 min Jog x 1 Run x 10 mins

Squats :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x75kg

Bench Press :-
1x8x20kg
1x8x30kg
1x8x40kg
3x8x55kg

Barbell Row :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x75kg

Standing Military Press :-
1x8x10kg
1x8x15kg
1x8x20kg
3x8x35kg

Barbell Curl :-
1x8x10kg
1x8x15kg
1x8x20kg
3x8x25kg

Standing Doublehand Dumbell Tricep Extension :-
1x8x8kg
1x8x12kg
1x8x16kg
3x8x24kg

Ab Crunch
4x25x60kg

Weigh In : 100KG
TShalglory
post Apr 10 2014, 08:59 AM

NEEDS MOAR OF IT
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Senior Member
995 posts

Joined: May 2005
9/4/2014

I'm ditching barbell rows, barbell curls and tricep extensions for deadlifts, pull ups and dips

Warmup - Treadmill Run HIIT
1 min Jog x 1 Run x 10 mins

Squats :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x75kg

Deadlifts:-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x80kg

Bench Press :-
1x8x20kg
1x8x30kg
1x8x40kg
3x8x55kg

Standing Military Press :-
1x8x10kg
1x8x15kg
1x8x20kg
3x8x35kg

Chin Pull Ups(Assisted) :-
1x8x90kg Counter Weight
1x8x80kg Counter Weight
1x8x70kg Counter Weight
3x8x55kg Counter Weight

Dips (Assisted) :-
1x8x90kg Counter Weight
1x8x80kg Counter Weight
1x8x70kg Counter Weight
3x8x55kg Counter Weight

Ab Crunch
4x25x60kg
NGV22
post Apr 10 2014, 04:16 PM

On my way
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Junior Member
614 posts

Joined: Feb 2014
solid numbers on the lifts. keep it up
TShalglory
post Apr 10 2014, 04:29 PM

NEEDS MOAR OF IT
*****
Senior Member
995 posts

Joined: May 2005
QUOTE(NGV22 @ Apr 10 2014, 04:16 PM)
solid numbers on the lifts. keep it up
*
Thanks Bro
TShalglory
post Apr 15 2014, 08:59 AM

NEEDS MOAR OF IT
*****
Senior Member
995 posts

Joined: May 2005
11/4/2014

From now onwards, i'm doing my cardio after weights, noticed it has more benefits than using it as a warm up

Squats :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x75kg

Deadlifts:-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x80kg

Bench Press :-
1x8x20kg
1x8x30kg
1x8x40kg
3x8x55kg

Standing Military Press :-
1x8x10kg
1x8x15kg
1x8x20kg
3x8x35kg

Chin Pull Ups(Assisted) :-
1x8x90kg Counter Weight
1x8x80kg Counter Weight
1x8x70kg Counter Weight
3x8x50kg Counter Weight

Dips (Assisted) :-
1x8x90kg Counter Weight
1x8x80kg Counter Weight
1x8x70kg Counter Weight
3x8x50kg Counter Weight

Ab Crunch
4x25x60kg

Treadmill Run HIIT
1 min Jog x 1 Run x 10 mins
TShalglory
post Apr 15 2014, 08:59 AM

NEEDS MOAR OF IT
*****
Senior Member
995 posts

Joined: May 2005
14/4/2014

Squats :-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x80kg

Deadlifts:-
1x8x20kg
1x8x40kg
1x8x60kg
3x8x80kg

Bench Press :-
1x8x20kg
1x8x30kg
1x8x40kg
3x8x55kg

Standing Military Press :-
1x8x10kg
1x8x15kg
1x8x20kg
3x8x35kg

Chin Pull Ups(Assisted) :-
1x8x90kg Counter Weight
1x8x80kg Counter Weight
1x8x70kg Counter Weight
3x8x50kg Counter Weight

Dips (Assisted) :-
1x8x90kg Counter Weight
1x8x80kg Counter Weight
1x8x70kg Counter Weight
3x8x50kg Counter Weight

Ab Crunch
4x25x60kg

Treadmill Run HIIT
1 min Jog x 1 Run x 10 mins
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