-Body goals reached. Thread Closed-

This post has been edited by kege: Oct 3 2012, 12:46 AM

TUESDAY - DAY 1

(weights are in lb, but may not be completely accurate as some of the cable pulleys are labeled "weight per hand")
*weights do not include bar, only plates
weight x reps

LAT PULLDOWN
Warm up:
33lb x 20 (66lb I think, since it's weight per hand, so times 2 but for convenience sake I'll put what I rmb the plate label was)
33lb x 20

Work sets:
57lb x 8 (114lb)
57lb x 7
57lb x 6
50lb x 8 (100lb)

MACHINE PULLOVER
130lb x 8
130lb x 8
130lb x 6
120lb x 8

FREE STANDING ONE ARM DUMBBELL ROW
Warm up:
25lb x 20

Work sets:
45lb x 9
50lb x 8
50lb x 8
50lb x 7

SEATED CABLE ROW
40lb x 9 (also labeled weight per hand, so should be 40x2 = 80lb)
47lb x 8 (94 lb)
47lb x 7
40lb x 8
(I think I started to develop lower back pain somewhere here. Must be due to my bad form. Maybe I should remain upright while rowing?)

DEADLIFT
70lb x 6
90lb x 5
110lb x 5
(lower back was pretty sore here, more than normal. deadlift form was okay i think. used the mirror the whole time)

tried to do 1 set of barbell shrugs but my lower back was bothering me, so i skipped traps for today.

SEATED CALF RAISE
70lb x 15
70lb x 15
70lb x 12
70lb x 10

STANDING CALF RAISE
120lb x 10
120lb x 10 (calves were really tight and pumped here)
100lb x 10
100lb x 10

finished off with roman chair situps:
30 reps
20 reps

time taken: 1 hr 20 mins
rest between sets: <1 minute, except for deadlifts and one arm motions.

Strength and endurance levels were normal. Pretty satisfied considering I was so sleepy the whole day . But I think I have to change my rowing technique for seated cable rows. The other day some trainer told me to lean back as I row to minimise the stress on my lower back but I think doing that will involve MORE lower back as it feels like a hyperextention exercise combined with the normal rowing. Maybe next week I'll try staying upright throughout seated cable rows.

Btw how do you guys deadlift? Touch the ground gently between reps or ground the bar completely before heaving it up again? I've noticed that grounding the bar minimises stress on the lower back i.e. no constant tension keeping the bar off the ground.

Hitting chest and delts tmr. Please comment and share your thoughts guys! Thanks!

---

Added on April 17, 2008, 3:04 amWEDNESDAY - DAY 2

INCLINE DB PRESS
Warm up:
25lb x 15

Work sets:
50lb x 10
55lb x 6
50lb x 6
45lb x 6
(dunno what happened today. triceps burned out faster than my chest. maybe I should widen my grip)

FLAT BB BENCH PRESS

70lb x 10
90lb x 8
100lb x 8 (chest got pumped after this set)
100lb x 8
(dared to go heavier cause I found a free trainer to spot me )

CHEST DIPS
BW x 8
BW x 6 for the next 3 sets

FLAT FLIES
25lb x 8
30lb x 6
25lb x 8
25lb x 8

CROSS-BENCH DB PULLOVER
45lb x 8
50lb x 8 for the next 3 sets

SEATED DB SHOULDER PRESS (weight per arm)
35lb x 6
30lb x 6
30lb x 6 (actually 5 and a half )
25lb x 6
(used lower weights today. i think my triceps were murdered after chest workout)

SEATED BENT OVER DB LATERAL RAISE
10lb x 10
15lb x 8 for the next 3 sets

supersetted with:
STANDING ONE ARM FRONT DB RAISE
20lb x 8
15lb x 8
15lb x 8
15lb x 8
(my shoulders were crying after this set)

ONE ARM CABLE LATERAL RAISE (i dunno what the weight is in, but i'll just put what was labelled on the pulleys)
5lb x 10 (I think it's 5x2=10lb, cause it felt heavy as hell couldn't even do the 7.5 for 2 reps)
5lb x 8
5lb x 8
5lb x 8 drop set 2.5lb x 5
(side delts died after this)

finished off with:
ROMAN CHAIR SITUPS
25 reps
20 reps

HANGING LEG RAISES
2 sets of 15 reps

time taken: 1 hr 30 mins
rest between sets: <1 minute, except for ab work: 20-30 seconds. I need a stopwatch. Or some stopwatch app for my ancient 6670

Strengh levels were okay. Endurance improved and I didn't feel fatigued like I normally do. Got a significant pump for both chest and shoulders midway through both workouts. Will probably take tomorrow off. Not enough sleep these days.

---

Added on April 17, 2008, 12:30 pmTHURSDAY - off day

Thoughts:
Don't think I have the energy to go for Legs today. Got about 5-6 hrs sleep last night and some meals were spaced too far away. Hopefully today I'll be able to eat well and get enough sleep for tomorrow. Squats are probably gonna be a b****. Gonna try for a PR depending on how I feel

I think I've gained some muscle since the past week. This morning I weighed myself first thing in the morning when I haven't eaten anything. 72.5 kg! That's about half a kg to 1kg more than my previous weight But can't really depend on the scale. Definitely noticed more definition in my upper body and more thickness in my chest. Or maybe it's psychological

This post has been edited by kege: Apr 18 2008, 12:11 PM

haha.. good base meh? view the progress pic and see.. very skinny lar. just bones n skin. my avatar is already after half a year of lifting.

SATURDAY - DAY 3

SQUATS
Warm up:
Bar x 15

Work sets (bar weight not included):
90lb x 10
110lb x 10
130lb x 8 (light, but new PR for me )
110lb x 8
(tight and pumped by now)

LEG PRESS
200lb x 10 (also new PR)
200lb x 10
200lb x 10
200lb x 10
(lactic burn like crazy)

I think my lower back hasn't healed since Day 1. Tried SLDL's and my lower back was bothering. Even with Lying Leg Curls. So I just finished with:

SEATED LEG CURLS
Warm up:
80lb x 10

Work sets:
100lb x 10
120lb x 10
120lb x 10
110lb x 10

Time taken : 45 mins

A bit disappointing with the hamstrings cause I couldn't work them with SLDL's today. Dunno wut's wrong with my back. It's the sensation you get when you stand/sit for too long. But I got new PR's for both squats and leg press so at least I've made some progress

---

Added on April 20, 2008, 9:52 pmSUNDAY - DAY 4

Equipment was in use, so I started with:

HANGING LEG RAISES
3 sets x 15 reps

moved on to:

CLOSE GRIP BENCH PRESS
Warm up:
Bar x 15

Work sets:
50lb x 10 (weight excluding barbell)
70lb x 10
70lb x 8
70lb x 8

Supersetted with:

BARBELL CURL
Warm up:
35lb x 15 (fixed barbell)

Work sets:
50lb x 10 (fixed barbell)
20lb x 8 (big EZ Curl bar, weight excluding barbell)
20lb x 8
20lb x 7
note: I used to use the fixed barbells at the rack but they only have up to 50lbs. Today felt like doing heavier so I had to get the adjustable EZ barbell.

LYING FRENCH PRESS
30lb x 10 (weight excluding small EZ Curl bar)
40lb x 10
40lb x 8
40lb x 8

Supersetted with:

INCLINE DB CURL
25lb x 10
25lb x 8
25lb x 8
25lb x 7
(both biceps and triceps pumped and full by now )

TRICEP DIPS (strict form)
BW x 8
BW x 6
BW x 6
BW x 6

Supersetted with:

FREE STANDING CONCENTRATION CURL
25lb x 10
25lb x 8
25lb x 8
25lb x 7

decided to do traps today, since I couldn't do them on Day 1.

DB SHRUGS
Warm up:
45lb x 10 (weight per arm)

Work sets:
65lb x 10
70lb x 10
70lb x 10
70lb x 10
note: traps were burning a little, but my palms were DYING. I'm considering getting straps to do shrugs, but I most probably won't.

BB SHRUGS
120lb x 10 (weight excluding bar)
120lb x 10
120lb x 10
120lb x 10
note: I used the deadlift grip (alternate grip).

didn't do forearms today, was already late for dinner. Maybe I'll do them before I sleep with the dumbbells under my bed
Time taken: 1 hr 10 mins.

Today was okay; I think my upper arms have gotten stronger as I could do more reps and took shorter rests. Will increase weights next week. Weights for db shrugs and bb shrugs are very far apart cause I can't carry such big dumbbells . Thinking of getting straps, but I read that I should just rely on my bare hands to develop wrist strength and skin toughness. Looking forward to the next arm day

---

Added on April 20, 2008, 9:56 pmhaha. I've been skinny all my life lah. Now wanna put on some mass. Thanks for your comments

---

Added on April 25, 2008, 1:12 pmI was down the whole week stressing for some assignment, then recently I had food poisoning. Guess this week will be my off week. gonna start again once i fully recover

---

Added on April 29, 2008, 4:03 pmTUESDAY - DAY 1

WIDE GRIP LAT PULLDOWN
Warm up:
80lb x 15

Work sets:
114lb x 8
114lb x 8
114lb x 7
94lb x 10

MACHINE PULLOVER
120lb x 10
130lb x 8
130lb x 8
120lb x 8

SEATED CABLE ROWS
80lb x 10
94lb x 8
94lb x 8
80lb x 8

FREE STANDING ONE ARM DUMBBELL ROW
50lb x 10
50lb x 8
50lb x 8
50lb x 7

DB SHRUGS
50lb x 10
70lb x 10
70lb x 10
70lb x 10

BB SHRUGS
120lb (excluding bar) x 10
120lb x 8
70lb x 8
70lb x 8
(hands were dying and traps couldn't move )

SEATED CALF RAISES
70lb x 15
70lb x 12
70lb x 10
70lb x 10

STANDING CALF RAISES
120lb x 10
120lb x 8
100lb x 10
100lb x 8


strength levels were still the same but i lost some endurance. prob cause I've been sick and haven't been eating enough the past few days. plus i missed the whole week of lifting. felt very sluggish when I started but was glad i made it to the gym felt better after that. my hands hurt like hell after shrugging and i think my skin hancur already. went to buy straps right after that.

---

Added on May 2, 2008, 6:02 amTHURSDAY - DAY 2

INCLINE DB PRESS
Warm up:
30lb x 10

Work sets:
50lb x 10
55lb x 8
55lb x 6
50lb x 6

FLAT BB BENCH PRESS
100lb x 8
110lb x 8
110lb x 4
90lb x 6 (died after the 110lb)

CHEST DIPS
BW x 6
BW x 6
BW x 5
BW x 6

FLAT FLIES
30lb x 6
30lb x 7
30lb x 6
25lb x 7

CROSS-BENCH DB PULLOVER
50lb x 8
50lb x 7
50lb x 6
50lb x 6

I tried 2 new exercises today for shoulders using barbells:
WIDE GRIP UPRIGHT ROW
20lb x 10
40lb x 6
30lb x 6
30lb x 6
(not familiar using the olympic barbell, was experimenting.)

and

MILITARY PRESS
bar x 10
20lb x 4
bar x 8
bar x 5
(i think i'll stick to dumbbells or the smith machine. my form was crap. haha)

SEATED BENT OVER DB LATERAL RAISE
15lb x 10
15lb x 10
15lb x 8
15lb x 8

supersetted with:
STANDING ONE ARM FRONT DB RAISE
20lb x 8
20lb x 7
20lb x 7
15lb x 8

ONE ARM CABLE LATERAL RAISE
5lb x 8
5lb x 8
5lb x 7
5lb x 6 drop set 2.5lb x 5

I increased weight a little for incline and flat presses and endurance for some shoulder exercises think i'll scrap military presses from my workout till i get stronger. was kinda dangerous haha. and I think i have to change my upright row form after watching this video: http://www.youtube.com/watch?v=mCA9dZ4k8nM shitlah i clipped my knee after my 3rd set of incline presses while dismounting. was careless handling the dumbbell. didn't really hurt but it started to swell a little. don't think i can squat this week

This post has been edited by kege: May 5 2008, 08:45 AM

SUNDAY - DAY 4 (skipped day 3 cause of my knee)

EZ BARBELL CURL
Warm up:
Bar x 15

Work sets:
20lb x 12
30lb x 8
20lb x 6
20lb x 6

Supersetted with:

CLOSE GRIP BENCH PRESS
Warm up:
Bar x 10

Work sets:
50lb x 15
70lb x 8
50lb x 10
50lb x 8


INCLINE DB CURL
30lb x 5
25lb x 8
25lb x 8
25lb x 8

Supersetted with:

SEATED EZ BAR TRICEP PRESS
30lb x 10
30lb x 15
40lb x 10
40lb x 8


FREE STANDING CONCENTRATION CURL
25lb x 8
25lb x 6
25lb x 7
25lb x 6

Supersetted with:

TRICEP DIPS
BW x 7
BW x 8
BW x 7
BW x 5


ONE ARM DB WRIST CURL
20lb x 20
20lb x 20
20lb x 12

Supersetted with:

ONE ARM DB REVERSE WRIST CURL
10lb x 20
10lb x 15
10lb x 10

Time taken: 1 hr

went on and did 15 mins cardio on the CrossRamp at HR between 130-140


Today I really focused on form and quality contraction on every rep so I couldn't use as much weight as the previous arm day. My upper arms were super big and full after the seated tricep presses. My gf was like (w t f). haha. the pump faded away during my forearm workout. then i had the most incredible forearm pump. i guess high reps work for my forearms. my skin was so tight it was a little uncomfortable. but it was great

btw, I had terrible muscle soreness (DOMS) past few workouts so I decided to try something. here's the link: http://www.facebook.com/video/video.php?v=...&oid=2204563631

also i stretched thoroughly during cardio, and i think it works. its been one day and my arms don't hurt as much as they usually do.

This post has been edited by kege: May 5 2008, 08:46 AM

TUESDAY - DAY 1

MEDIUM GRIP LAT PULLDOWN
Warm up:
66lb x 10

Work sets:
114lb x 10
114lb x 8
114lb x 6
114lb x 6

SEATED CABLE ROWS
94lb x 10
94lb x 8
94lb x 8
94lb x 8

MACHINE PULLOVER
130lb x 10
130lb x 8
130lb x 7
130lb x 7

BARBELL ROW
Warm up:Bar x 10
40lb x 8
40lb x 8
40lb x 6
40lb x 8

DEADLIFT
70lb x 5
110lb x 5
110lb x 6

BB SHRUGS
120lb x 10
120lb x 10
120lb x 10
120lb x 10

SEATED CALF RAISES
70lb x 20
70lb x 15
70lb x 12
70lb x 12

STANDING CALF RAISES
120lb x 12
120lb x 10
120lb x 8
100lb x 6

Time taken: 1hr 10 mins
+
Cardio: CrossRamp; Interval training 10 mins + 5 mins cooldown, burned 156 cal

Strength improvements this week more consistent with weight and reps. I corrected my form on the seated cable rows (upright on contraction, not leaned back) and no more lower back action, could pull harder. i think i need to correct my bb bent over rows though. not too sure with grip width and posture. deadlifting was okay, considering my knee's recovering from my careless accident on the last chest day although my lower back still takes some when i'm barbell shrugging after deadlifts. i leaned back a bit and put the weight more on my heels and that worked. not sure if that's encouraged though. calves were burning and i couldn't walk up the stairs properly after the final set and i finally got a stopwatch app for my nokia! timed <1 min rest between all sets except deadlift 2-3 mins. and i ate real well today. lots of chicken rice and meat and shakes

This post has been edited by kege: May 7 2008, 12:57 AM

about the interval training, I just started it today. Got the idea from this link:

http://www.facebook.com/video/video.php?v=...&oid=2204563631

so it's basically 1 minute hard, 1 minute slow, 1 minute hard, 1 minute slow etc... for 10 mins. then cooldown for 5 mins and go shower. it wasn't as easy as i thought. Was quite out of breath after my last 'hard' interval. Goal is to increase speed and calories burned within the time limit. Thought it was interesting so I'll give it a try. Will post on cardio progress soon.

found a good link for bent over row form

http://www.youtube.com/watch?v=Paeoyho-dpc

This post has been edited by kege: May 8 2008, 01:31 AM

thread visitors please feel free to comment and critique on anything

WEDNESDAY - DAY 2

INCLINE DB PRESS
Warm up:
30lb x 10

Work sets:
55lb x 8
55lb x 5
50lb x 6
45lb x 6

INCLINE FLIES
25lb x 8
25lb x 8
25lb x 6
25lb x 6

CHEST DIPS
BW x 10
BW x 7
BW x 5
BW x 5

FLAT BB BENCH PRESS
90lb x 5
80lb x 6
70lb x 7
70lb x 6

CROSS-BENCH DB PULLOVER
50lb x 10
50lb x 8
50lb x 6
50lb x 6

WIDE GRIP UPRIGHT ROW
warm up: bar x 10
work sets:
30lb x 10
30lb x 10
30lb x 8
30lb x 8

SMITH MACHINE MILITARY PRESS
50lb x 10
50lb x 8
50lb x 7
50lb x 7

STANDING LATERAL DB RAISE
15lb x 10
15lb x 10
15lb x 8
15lb x 8

supersetted with:

STANDING FRONT DB RAISE
20lb x 6
15lb x 10
15lb x 8
15lb x 8

I finished with lateral burns: held 25lb db each hand about 12 inches apart from my thighs for about 30 seconds.

Time taken: 1 hr 20 mins
Cardio: 10 mins slow cardio ~130-140HR for 10 mins; 110 cal.


I had to flat bench at the end of my chest workout cause some guy was hogging the bench. I completed 8 sets and he's done 2. argHH. Used very little weight for bench today cause of that. My incline presses are improving and I threw in some incline flies to pump my upper chest cause I felt like it . The first 2 new exercises for my shoulders are pretty good for me; my front and side delts really took the beating there. Really burned my delts at the end with the supersets. I was gasping for air and sweating like a fountain. Rest day tmr

This post has been edited by kege: May 8 2008, 11:24 PM

weighed myself after taking a dump this morning around 8am ++ before breakfast...

72.8 KG



i don't think it's fat and i hope its not

This post has been edited by kege: May 8 2008, 11:35 PM

thank u for your kind comment

FRIDAY - DAY 3

Warmed up with the bike for 5 mins.

SQUATS
warm up: bar x 10

90lb x 10
110lb x 10
110lb x 10
90lb x 10

LEG PRESS
200lb x 10
200lb x 10
200lb x 10
200lb x 10

LYING LEG CURL
warm up: 60lb x 10

90lb x 10
90lb x 10
90lb x 10
90lb x 10

time taken: 40 mins
cooldown with 10 mins cardio 88 cal

knee was perfectly fine, no trouble with squats. quads were super tight and pumped after the first set of leg presses I think my body's ready to increase weight for squats and leg presses, been quite consistent with weight and reps. I wanted to include SLDL's at the end, but after a warm up set i think my form is shit and i feel it more in my lower back rather than my hamstrings. any suggestions?

This post has been edited by kege: May 10 2008, 04:56 AM

i found some links on good form for SLDL

http://www.youtube.com/watch?v=LcMhGJORmjs
http://www.youtube.com/watch?v=Glcjt0Q4FNw

it's somehow easier to observe girls' form


plus here's a link for a killer upper arm workout. i might wanna try it soon after i get bored of my current arm routine.

http://www.youtube.com/watch?v=UheCchftswc

This post has been edited by kege: May 10 2008, 10:21 AM

SATURDAY - DAY 4

EZ BARBELL CURL
Warm up:
Bar x 10

Work sets:
20lb x 12
30lb x 8
30lb x 6
20lb x 10


Supersetted with:

CLOSE GRIP BENCH PRESS
Warm up:
Bar x 10

Work sets:
50lb x 15
70lb x 9
70lb x 7
50lb x 10


INCLINE DB CURL
25lb x 10
25lb x 10
25lb x 8
25lb x 6

Supersetted with:

SKULLCRUSHERS
30lb x 10
40lb x 10
40lb x 8
40lb x 7

FREE STANDING CONCENTRATION CURL
25lb x 8
25lb x 7
25lb x 7
25lb x 7

Supersetted with:

TRICEP DIPS
BW x 8
BW x 6
BW x 6
BW x 6

time taken: 40 mins
10 mins cooldown cardio 90cal

skipped forearms today due to bad left wrist. overall okay for today. nothing special

real useful for RDL:

http://www.t-nation.com/readTopic.do?id=1502753

FRIDAY - DAY 1

WIDE GRIP LAT PULLDOWN
warm up:
66lb x 10
66lb x 10

work sets:
114lb x 10
114lb x 8
114lb x 6
94lb x 10

MACHINE PULLOVERS
130lb x 13
140lb x 8
140lb x 6
130lb x 10

SEATED CABLE ROWS
94lb x 10
94lb x 10
94lb x 8
94lb x 8

ONE ARM DB ROW
50lb x 10
55lb x 8
55lb x 10
50lb x 10

Time taken: 40 mins
Cardio: 10 mins 90 cal


Missed the whole week working out as I was very busy and couldn't eat well. Should have managed my time better. Very significant loss of endurance when you don't consume enough calories to work out. I was pretty wiped out after the 4 exercises. I didn't even bother doing my traps and calves. Gonna start getting my diet back into shape and hit it hard at the gym again with good proper form and intensity.

i'll keep that in mind the next time i workout. thanks for the heads up


actually its because i'm lazy.. but i really shouldn't be. haha

This post has been edited by kege: May 18 2008, 10:02 AM

SATURDAY - DAY 2

SMITH FLAT BENCH PRESS
Warm up: 50lb x 10

100lb x 13
120lb x 8
120lb x 5
100lb x 7

INCLINE DB BENCH PRESS
50lb x 8
50lb x 6
45lb x 6
40lb x 7

INCLINE DB FLIES
25lb x 8
25lb x 8
25lb x 8
25lb x 7

CHEST DIPS
BW x 7
BW x 6
BW x 5
BW x 5

DB SHOULDER PRESS
30lb x 9
30lb x 8
30lb x 6

Time taken: 45 mins
Cardio: none today, rushing for dinner

I cut my workout short as my bad left wrist was giving my problems and I didn't want to strain it while it's still healing. I had to use the smith today cause the bench was under maintenance. Moved the weight real slowly on the smith cause I didn't want to use momentum and let the machine do the work for me. Next workout I'll try 4Rings' advice and include 2 sets of high rep warm up before my real sets and see how I feel.

SUNDAY, MAY 19 2008 - DAY 3

SQUATS
warm up: bar x 15, 20lb x 15

90lb x 8
90lb x 8
90lb x 8 (video below)
90lb x 8

LEG PRESS
200lb x 10
200lb x 10
200lb x 10
200lb x 10

LYING LEG CURL
warm up: 40lb x 15, 40lb x 15

90lb x 12
90lb x 12
90lb x 10

time taken: 45 mins
cardio: none


I started including 2 warm up sets of 15 reps and light weight, enough to feel the blood moving around. Definitely feels better and can get pump faster. Thanks 4Rings . When I was doing my first light set of 90lb squat some guy came up to me and said my form is wrong. Something like... I think what he said was that my knees were jutting out too much in front and that it's bad for my knees. He said I'll eventually hurt my knees if I continue squatting like that. I was pretty confused cause when he demonstrated; it didn't look right to me. He told me to keep my shins upright and stick my butt out, making me bend over alot and stressing the lower back. If I strictly followed what he told me to do, I would've toppled backwards and crashed the bar for sure. Very unnatural. Weirdo. I told him that what he was showing me would be bad for your back, and trains more butt than anything else when I wanted to train my quads. He's like "yala yala correct must stress back". wtf . He said one of the personal trainers there taught him that. Because he was constantly watching me squat my sets, I didn't increase the weight as I usually would cause he wanted to see me squat properly first annoying. He had chicken feet btw. Real buff on top, but chicken feet downstairs. But he had good intentions la, so thank him anyway. I wanted to be polite, so I made use of him and asked him to take a video of one of my sets for me . Here's the video:-





Thread visitors please critic on my squat form. Is this considered A2G squat? or not low enough?

This post has been edited by kege: May 19 2008, 05:09 AM