benchpress
2x10x30kg
3x6x50kg
2x6x45kg
5x6x40kg

tricep pull
3x10x10kg

db pullups
3x10x16kg

deadlift
1x6x55kg
1X6X60kg
3x6x65kg
2x6x60kg
2x6x55kg

db bent row
1x10x20kg
3x10x15kg

t bar row
3x8x22kg

goodmornings
2x8x20kg

feel that my left arm weaker than right, especially the grip strengh
sore calf so i took extra days of for running

run 4.8 km 35 minutes .. almost finish then it rain suddenly.

benchpress
2x10x30kg
3x6x50kg
2x6x45kg
1x5x45kg*
3x6x40kg

widegrip inc bench
3x6x30kg

shrugs
3x10x50kg

bench db pullovers
2x10x14kg

tricep dips x50

deadlift
1x8x55kg
1x8x60kg
3x6x65kg
2x6x50kg

bb bent rows
3x12x30kg
2x12x35kg
2x10x40kg

db row
2x8x15kg

pushupsx50
inc situpsx20

felt tired..no motivaTION. longer rest time in between set

benchpress
2x8x35kg
3x6x50kg
3x6x45kg
3x6x40kg

closegrip inc bench
1x10x20kg
1x10x25kg
1x10x30kg

db press
3x10x12kg

hammer into shoulder press
3x6x12kg

military press
3x8x20kg
3x8x25kg
1x8x30kg PR
1x6x30kg*

barbel curl
2x8x20kg

db curls 10kg x failure

pushups x 50

Run 5km at 35:23 minutes. good time!

deadlift
2x6x55kg
2x6x65kg
1x3x70kg fail
2x6x70kg mixgrip PR
2x6x65kg
1x6x55kg

bb bent row
1x10x20kg
1x10x25kg
1x10x30kg
1x10x35kg
1x10x40kg

goodmornings
2x8x24kg

pushups x 100

left arm grip not as strong

benchpress
1x10x30kg
1x10x40kg
3x6x50kg
1x6x52kg

deadlift
1x8x60kg
3x8x65kg

inc bench
1x10x30kg
1x10x35kg
1x10x40kg

barbell row
2x10x35kg
2x10x40kg

pushupsx50

havent wrote here for a while..been busy

calisthenics:
pullups *partial 4 reps x 5 sets
bar dips 5 sets x10
diamond pushups 5 set x 10
bar bodyweight rows 5set x 10

hill sprints intervals x 8 reps

been keeping at it.. just havent recording workout here lately. nike footpod sensor already out of battery and need to be replace..so i havent be able to record distance.

latest weight: 74kg

This post has been edited by myvi5949: May 13 2013, 07:08 PM

benchpress
2x6x40kg
2x6x50kg
2x6x52kg

db bent row
3x8x20kg

db pullovers
2x10x15kg
1x10x18kg

inc bench press
3x10x32kg

inc db press
3x8x15kg

deadlift
3x6x50kg
3x6x60kg
1x6x65kg
2x6x60kg

db bent row
3x10x16kg

bb bent row
2x6x40kg

wide bench
2x6x40kg

inc crunch
2x15

run 6km 45:40 minutes nice run felt great

deadlift
2x8x40kg
2x8x50kg
2x8x60kg
1x8x65kg

db bent row
3x8x19kg

bb bent row
3x8x40kg

military
2x10x20kg

tricep dips
2xfailure

Admire！

hi TT,
noob here, plz dont mind if i m asking:

how to read this --> 2x10x30kg
what does it mean?

thanks

first i read journal also i dont undeerstand..lol
2x10x30kg = 2 sets x 10 repetition x 30kg weight exclude bar

i havent been posting here for a while. but been training consistently nevertheless. felt that i dont have anything to proof to anyone but me, so ive been lazy to continue this journal. will put some stuff here just to keep track of things..

last 2-3 months i been focusing on running for my first 10km race. finally did that and completed the JB10K last month in 1 hour 10 minutes. gain new PR for 5km which is 32 minutes. next year i want to trainfor 21km (half marathon). seems that ive lost some strength during this time..but i dont mind, i love running.

Right now though im going back to focus on the weights.. going to graduallly moving back to lifting 3 times with at least one running sessions a week.

benchpress
2x10x25kg
2x8x30kg
2x8x40kg
2x6x50kg

military press
2x8x20kg
2x8x25kg

dumbell pullover
2x10x15kg
2x10x20kg

upright row
2x8x20kg
2x8x25kg

tricep dips x50