Day 4 / Week 4/ Cycle 2: 08-05-2011

Squat
5 x 105
3 x 130
3 x 160


Squat 2
10 x 160
10 x 160
10 x 160
10 x 160
10 x 160


Leg Curls in kgs
10 x 36.2
10 x 38.7
10 x 40.8
10 x 42.8
10 x 45.3


Cardio HIIT
12 mins


Duration of training (does not include cardio): 38 mins

Notes:
-

whats squat 2? btw great looking journal and impressive weights!

Ah, that is actually the same as squat, i'm just differentiating them from the main exercise, the main one being higher weights, lower rep (strength component).

same goes for deadlift with deadlift 2.

Thanks! You are doin good there as well

Hmm , kinda what i am going for actually. I've never really been serious when it comes to lifting weights as i was more concern with losing weight (skinnyfat dude with a huge belly) , achieved fat loss but was never sure. I've tried Starting Strength for 2 months but find it really boring and lacks the flexibility of 5 3 1 which i'm not sure if it's for beginners.

Maybe i'll start my own workout journal and give it a shot.

Starting strength might be a lil bored, because it is the same stuff over and over again, but it builds your form well. If I'm not mistaken, I had been with SS for more than 6 months and I didn't just look at it as an exercise, perform it and done. Its not as easy as that. Some forms done wrong would slowly cause discomfort with proceeding sessions, and to minimize that, form check is always important. As I did SS, I constantly checked my form, to my surprise there will be always some part I feel that is not right, and corrected it... and you'll see heavier weights that you can lift and the subsiding pain as you continue with the right form. If you feel really bored, you can vary the intensity or add up 1 or 2 assistance exercise. But as always, your form must be the main priority.

Day 1 / Week 1/ Cycle 3: 11-05-2011

Military Press
5 x 70
5 x 80
5 x 90


Dips
5 x 15 x BW


Chinups
7 x BW
7 x BW
6 x BW
6 x BW
7 x BW
6 x BW
5 x BW
3 x BW
3 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 55 mins

Notes:
-

Day 2 / Week 1/ Cycle 3: 12-05-2011

Deadlift
5 x 180
5 x 205
8 x 230


Deadlift 2
10 x 180
10 x 180
10 x 180
10 x 155
10 x 135


Hanging Leg Raises
13 x BW
12 x BW
10 x BW
10 x BW
8 x BW
8 x BW
9 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 77 mins

Notes:
-

This post has been edited by kaspersky-fan: May 19 2011, 12:30 AM

Day 3 / Week 1/ Cycle 3: 15-05-2011

Barbell Bench Press
5 x 110
5 x 125
8 x 145


Dumbbell Bench Press
15 x 35
15 x 45
15 x 50
15 x 55
15 x 55
5 x 60


Dumbbell Rows
10 x 35
10 x 45
10 x 50
10 x 55
10 x 60
5 x 55


Cardio HIIT
0 mins


Duration of training (does not include cardio): 68 mins

Notes:
-

Day 4 / Week 1/ Cycle 3: 17-05-2011

Squat
5 x 180
3 x 205
8 x 230


Squat 2
10 x 180
10 x 180
10 x 180
10 x 180
10 x 180


Leg Curls in kgs
10 x 49.9
10 x 49.9
10 x 49.9
10 x 40.8
10 x 45.3


Cardio HIIT
12 mins


Duration of training (does not include cardio): 58 mins

Notes:
-

Day 1 / Week 2/ Cycle 3: 19-05-2011

Military Press
3 x 75
3 x 85
6 x 95


Dips
5 x 15 x BW


Chinups
5 x BW
7 x BW
6 x BW
5 x BW
6 x BW
5 x BW
5 x BW
5 x BW
4 x BW
3 x BW


Cardio HIIT
15 mins


Duration of training (does not include cardio): 45 mins

Notes:
-

Day 2 / Week 2/ Cycle 3: 22-05-2011

Deadlift
3 x 190
3 x 220
5 x 245


Deadlift 2
10 x 190
10 x 190
10 x 190
10 x 175
10 x 155


Hanging Leg Raises
6 x BW
6 x BW
10 x BW
6 x BW
6 x BW
6 x BW
6 x BW
*blergh!*


Cardio HIIT
15 mins


Duration of training (does not include cardio): 66 mins

Notes:
-

Day 3 / Week 2/ Cycle 3: 23-05-2011

Barbell Bench Press
3 x 120
3 x 135
5 x 150


Dumbbell Bench Press
15 x 35
15 x 45
15 x 45
15 x 35
15 x 45


Dumbbell Rows
10 x 35
10 x 45
10 x 45
10 x 45
10 x 35


Cardio HIIT
0 mins


Duration of training (does not include cardio): 49 mins

Notes:
- No idea why today I felt so freaking tired... and yea thx to the 30 min delay on bench press hoggers!

Day 4 / Week 2/ Cycle 3: 25-05-2011

Squat
3 x 190
3 x 220
5 x 245


Squat 2
10 x 190
10 x 190
10 x 190
10 x 165
10 x 165


Good Mornings
10 x 45
10 x 65
10 x 85
10 x 105
10 x 115


Cardio HIIT
0 mins


Duration of training (does not include cardio): 60 mins

Notes:
-

Day 1 / Week 3/ Cycle 3: 01-06-2011

Military Press
5 x 80
3 x 90
5 x 100


Dips
5 x 15 x BW


Chinups
7 x BW
6 x BW
6 x BW
6 x BW
5 x BW
3 x BW
4 x BW
4 x BW
4 x BW
5 x BW


Cardio HIIT
15 mins


Duration of training (does not include cardio): 55 mins

Notes:
-

Day 2 / Week 3/ Cycle 3: 02-06-2011

Deadlift
5 x 205
3 x 230
3 x 260


Deadlift 2
10 x 205
10 x 205
10 x 205
10 x 175
10 x 155


Hanging Leg Raises
6 x BW
8 x BW
5 x BW
6 x BW
6 x BW
6 x BW
6 x BW
6 x BW
5 x BW
6 x BW
6 x BW
5 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 83 mins

Notes:
- It was a lil suffering with deadlifts... nevertheless made it...phew.

Day 3 / Week 3/ Cycle 3: 04-06-2011

Barbell Bench Press
5 x 125
3 x 145
5 x 160


Dumbbell Bench Press
16 x 45
15 x 50
15 x 55
15 x 45
9 x 55
6 x 55


Dumbbell Rows
10 x 45
10 x 50
10 x 55
10 x 60
10 x 60


Cardio HIIT
0 mins


Duration of training (does not include cardio): 71 mins

Notes:
- No idea why today I felt so freaking tired... and yea thx to the 30 min delay on bench press hoggers!

Day 4 / Week 3/ Cycle 3: 05-06-2011

Squat
5 x 205
3 x 230
5 x 260


Squat 2
10 x 205
10 x 205
10 x 205
10 x 175
10 x 175


Leg Curls
10 x 40.8
10 x 49.9
5 x 59.0
10 x 49.9
10 x 115
5 x 51.9
10 x 45.3


Cardio HIIT
15 mins


Duration of training (does not include cardio): 77 mins

Notes:
-

Day 1 / Week 4/ Cycle 3: 08-06-2011

Military Press
5 x 45
3 x 55
5 x 65


Dips
5 x 15 x BW

superset with

Db Press
5 x 10 x 20


Chinups
10 x BW
7 x BW
5 x BW
5 x BW
5 x BW
7 x BW
5 x BW
5 x BW
2 x BW


Cardio HIIT
15 mins


Duration of training (does not include cardio): 57 mins

Notes:
-

Day 2 / Week 4/ Cycle 3: 09-06-2011

Deadlift
5 x 115
5 x 135
5 x 165


Deadlift 2
10 x 135
10 x 135
10 x 135
10 x 135
10 x 135


Hanging Leg Raises
15 x BW
10 x BW
12 x BW
10 x BW
11 x BW
10 x BW
10 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 53 mins

Notes:
- No pain on deadlifts, and happy going with HLR, lol.

Day 3 / Week 4/ Cycle 3: 11-06-2011

Barbell Bench Press
5 x 70
5 x 85
5 x 100
2 x 10 x 135


Dumbbell Bench Press
15 x 40
15 x 40
12 x 50
15 x 40
10 x 50
8 x 50
5 x 60


Dumbbell Rows
10 x 40
10 x 50
10 x 60
10 x 50
10 x 40
5 x 65


Cardio HIIT
0 mins


Duration of training (does not include cardio): 64 mins

Notes:
- Suppose to be deload day... but i'm just too kiasu