Too close of a grip on the military press, brings a lot more triceps into the workout, keep it to a degree where when the bar is lowered, your Hans are parallel to the ground( elbows 90 degree)

Ah, thanks for the tip mang. I need that for the shoulders. They're quite neglected. huhu.

Friday basically focuses on Shoulders, Traps and Biceps and Triceps. It is isolation, i understand, but I think these parts quite underdeveloped compared to every other workout I do on the other days.

try doing only shoulders and tris.

Shoulder presses are a compound, but if you want an overall polished look, you also need to focus on the side and rear delts. keep your trap training to back days and focus solemnly on delts if you feel that it is your weakest body part

Ah ok, i'll see what i can fit in first.

Penumbuk Besi Monday.

More records broken. Though, the Pec Flys could be better. huhu.

Bench Press
1x8 Empty
1x5 36.8kgs
1x5 39.3kgs
1x5 40kgs
1x5 42.5kgs
1x5 45kgs

WOO! That one was nice.

Squats
1x8 Empty
1x5 36.8kgs
2x5 40kgs (terskip. haha)
1x5 42.5kgs
1x5 45kgs

Pec Flys
1x8 Level 7
1x5 Level 10
1x5 Level 11
1x5 Level 12
1x5 Level 13
1x2 Level 14 (PANCIT!!!)

A nice reward on tuesday morning, Roti Tampal.

I'd call yesterday the "Takut want to break record day."

Pull ups
1x4 body
1x3
1x3
1x3
1x2

Yes, my pulls ups are that bad. Wasn't really wide angle, its more on comfortable shoulder lengths. But at least this does feel better than lat pulldowns. I believe I can do more. I did more on a lower pull up bar, but that felt weird.

Deadlifts
1x8 empty
1x5 36.8kg
2x5 40kg
1x5 42.5kg
1x 45kg

Seated Row
1x8 level 5
1x5 Level 8
1x5 Level 9
1x5 Level 10
1x5 Level 11
1x5 Level 12

This should be how I want to arrange my workouts. I understand that on back days i should do a little more, but I'm happy with this arrangement. Will stick with this from now on.

btw..managed to gain weight since u started out?

from 60 kg to 73 now. 4 years. But i never reduced my belly, just that everything else got bigger.

While it looks like a long increase in 4 years, you'd have to take into account that my diet for 4 years is a little unsteady and I was experimenting all the time.

---

Added on October 13, 2011, 4:26 pmBut don't ask for progress pics though, i dislike taking them because they'll look bad.

This post has been edited by Kyoyagami: Oct 13 2011, 04:26 PM

On saturday, i took a jogging stroll and tried Fitness First for a bit. eager to do weights, i went for a barbell and did my DLs.

I felt like breaking my record. That would 65kg. But, instead, i rose it up to 75kg.

And I broke it.

Friday's workout was simple. I restructured some parts to make me realise that I have more strength than before (And I really do).

Standing Military Press
1x8 Empty
1x5 7.5kg
1x5 10kg
1x5 12.5kg
1x5 15 kg
1x5 17.5kg

Still good. No issues here.

Upright Rows
1x8 14kg
5x5 26.5kg

Small increment, but better this way.

Barbell Curls (This I had issues because I was really tired after the lifts)
1x8 empty
1x5 5kg
1x2 7.5kg (PANCIT!!!)

Lets see how Monday goes.

---

Added on October 18, 2011, 9:29 amAnother good monday. IN a way

Bench Press
1x10 Empty
2x5 40kg
1x5 42.5kg
1x5 45kg
1x5 47.5kg

I wanna push next week to 70 kgs, and then i'll stay there for a few weeks. Bench press this week feels a little weaker than usual. Normally i'd have more strength to push it, but not this week. Here's to hoping that the next 2.5kgs makes me feel stronger to push. haha.

Squats
1x8 Empty
2x5 40kg
1x5 42.5kg
1x5 45kg
1x5 47.5kg

No issues here. I could do more, but I was just telling myself to slow it down a little.

Pec Flys
1x10 Empty
1x5 level 11
1x5 level 12
1x5 level 13
1x5 level 14
1x1 level 15 (PANCIT LIAO!)

Had a banana, and went home to finish up my Yakuza game.

This post has been edited by Kyoyagami: Oct 18 2011, 09:29 AM

WAH LAO EH MA CHOW HELLO WTF PIGSTY BARBEQUE.

Before kickboxing my master gave me circuit training for a nonstop of 40 minutes. I almost puked. After getting my head back, i have to admit.

THAT WAS FRIGGING AWESOME.

Jump squats was the worst though. I couldn't really run after that. huhu. But still i had to.

Then kickboxing pushed me further.

Overall, THIS.IS.CARDIO!

Due to the intense circuit training, I decided not to go to gym yesterday for my back. Figured I could use a break.

DOMS mainly at LOWER BACK and CALVES. 2 of my most weakest body parts. huhuhu.

I skipped the gym for 5 days (counting in the weekends). EEEKKKKKK

But i think i can get myself in again. My abs, lower back, calves feel fine. THey just need to be subjected to such pressure by the look of it.

But not sure if I should stay at my current weight or keep increasing. I guess i'll decide later if I can get through the 6th set.

PR break again!

Squats:
1x10 empty
1x5 40kg
1x5 42.5kg
1x5 45kg
1x5 47.5kg
1x5 50KG!

This squat is awesome.

Bench Press however...
1x10 5kg (warm up)
1x5 40kg
1x5 42.5kg
1x5 45kg
1x5 47.5kg
1x1 50kg

I think it was more on fear of trying to break that record. 50kgs now feels like 40kgs months ago. but hey, i'll break this one too and get close to bodyweight lifts.

Pec Fly Machine
1x10 level 7
1x5 level 10
1x5 level 11
1x5 level 12
1x5 level 13
1x5 level 14

I think the extra strength in level 14 came from not lifting 50kgs. haha. But glad to know that I can break close to my body weight now. I hope the same could be said doing pullups.

Lets hope today's kickboxing training isn't killer. I don't want to be decommissioned again.

some thoughts:
IMHO, your increments per set are very little, especially for big movements like squats/bench press. from the looks of it you're trying to break PR's every workout right? wont it be logical to increase the increments a tad more so that you got more fuel in the tank for PR at your final set?

eg, ur most recent bench press:
1x10 5kg (warm up)
1x5 40kg
1x5 42.5kg
1x5 45kg
1x5 47.5kg
1x1 50kg

what if you did 5kg increments instead?
1x10 5kg (warm up)
1x5 40kg
1x5 45kg
1x1 50kg

less 2 sets, so you would probably have an easier time breaking PR's amirite? and if you think you STILL got more in your tank, go for another PR -or- reduce weights ala reverse pyramid sets.

just a thought though... imo what counts is that you're progressing either way..

I did that in the past dude. But you are right actually, it would be a bigger jump. Its just that the current programme that works for me is based on Rippetoe's idea that the increment should be 2.5% of the weight you're doing. And 1.25kg plates were the smallest I can find.

don't get me wrong, not bashing you or anything. The way that you mentioned worked when I was starting out. I did a whole lot and in 3 sets. It worked for a while until i hit plateau sadly. After getting disciplined once more, i'm sticking with this until I have trouble. And I think 50kgs (70 if you count the bar) is that trouble.

A pity that my genetics makes me a little weak. My intention is that i'm going to stay at the current 50kg and getting used to the weights. I find that understanding and anticipating the weights that you're lifting helps give you a bit of motivation like "come on, you know this weight. you can tap that". (Sorry if it sounds vulgar though. )

but hey, while i'm getting up to 70kgs, maybe i'll just try that method out. See if it clicks again.

hey, no offense taken, chill haha. i was just wondering how did you get 2.5kg increments until i realised you were using the 1.25's lol. like i said, as long as you progress man. good job breaking PR's every week. keep doing this and in a year you would up there with the big boys, seriously.

10kg increments in a month = monster

edit: never blame genetics. i find a lot of people blame genetics when they cant grow, and they're usually the ones looking the same day in and day out

This post has been edited by mikehuan: Oct 25 2011, 06:06 PM

Supposingly my 1RM is 84kgs. To be frank, 75kgs (with bar) deadlift felt quite comfortable. So i'm guessing its my food also at times. Maybe its time to increase by a little bit. But that's next week onwards while I get comfy again this week.

Here's also to hoping my master doesn't kill me in kickboxing next.

Yeah, u're right on genetics for that matter. I definitely did not look like how I was 5 years ago.

Yesterday was Mutton day (though I didn't have any).

Of course I wasn't at the gym.

URGH...

Couldn't update because I have WAY TOO MANY deliveries going on. Mostly what I did this week was more on high volume low poundages rather than trying to break records. But here's what I found more on wednesday's workout:

My lower back has been a problem, and supposingly deadlifts were supposed to help. I tried using an easy curl bar and it seems that only then it hits the muscles. It does feel like crap knowing that the deadlifts with the barbell didn't really work because of form. So i think i'm gonna deadlift with this for a while. I should hit my lower back so that my kickboxing days doesn't become a killer. huhu.