For chest day, how many sets you do? I'm doing Pyramid, about 6 sets. That's why when comes to the last 2 sets of 50lbs, sure pancit. Been doing pyramid for 2 months.

Friends suggest me to do less sets now, go heavier. Even if can do 1 or 2 reps it's fine. Get the feel of it. I tried DB flat bench press at 55lbs before, but with spotter, so I don't want to count that in.

I always tell the spotter the first 2 - 3 reps I do by myself, then the remaining 5 help to push. 55lbs I need the spotter to hold my wrists and lift the DB.

I'm aiming 60lbs end of the year, for both flat and incline. Not going more than 60lbs, maybe after 2 years time. Light is better, can do it properly. But my friends cakap, don't do only light weights all the time, later the muscles become lazy. lol! That's why even if can do 1 or 2 rep, just to get the feel of it.

DB flat and incline I do 6 sets, chest press 5 sets, DB pullover 4 sets. Pectoral/Chest Fly 4 sets.

As for DB shoulder press, can only do 40lbs. 45lbs need spotter to lift the DB. My right DB can go up but left is weak, lol! But 40lbs can really feel it already, damn hard. I like to do upright barbell row, damn nice.

Happy Merdeka Day! Due to several reasons I will be deloading for the next one week. As for chest day at the beginning of the following week's cycle, I might or might not deload, see mood. Don't feel like deloading for chest since it could do with much needed improvements...

Lack of appetite today. Ate quite small portions = lacking diet. Stomach ache before and during workout so I wouldn't be able to perform anyway even if I didn't decide to deload. In fact I still have stomach ache now... Maybe cuz of yday's steamboat buffet... Btw I think I went a little too light today. Should've added 10-20 lbs for all exercises.

Btw zeist, i usually do 15-18 sets for chest, depending on my mood and that day's performance. If you want to go heavy, better stick to barbells over dumbbells for the sake of form. I've never had a spotter before so I don't know what good are they for, but from what I see at my gym, many spotters tend to help others lift weights they wouldn't normally be able to lift. And ridiculously some people need spotters even for the Smith machine. I would think that the whole point of spotters is to keep the player safe as well as to keep his form in check, and the whole point of Smith machines is to keep the players safe without the need for spotters. Nowadays I see a lot of spotters at my place who contribute to the lifting of the weights as well, which kinda defeats the purpose of loading on heavier weights.

Also it would be safer to not decide what weights you want to be able to lift by when because that is quite an uncontrollable goal. It will be demotivating and counter-productive if you force yourself to lift weights you can't just because you've set a deadline for it. So yes, you can set a target of that nature, but if you can't hit it in time, its still ok, don't pull your hair out over it. Its no big deal.


Deloading
Monday - Back Day (Merdeka 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
70 lbs x 12

Workout
3 x 100 lbs x 10


Close-grip Pulldowns
3 x 90 lbs x 10


Seated Cable Rows (Overhand grip)
6 x 100 lbs x 10


Dumbbell Shrugs (Per dumbbell)
3 x 45 lbs x 20


Wide-grip Pulldowns (Overhand grip)
120 lbs x 10


-End of Workout-

Total Workout Time: 45 minutes


Diet
Breakfast: Cereals + Milk
Lunch: Lasagna, Vitagen, 250ml Soya bean milk
Preworkout: 4 half-boiled eggs, 250ml Milk, some Chinese tausa fried flour bought from pasar pagi.
Postworkout: 250ml Milk + Whey, 1 Banana

This post has been edited by wallpaper89: Sep 7 2009, 07:14 PM

Better to have a goal than none, but I will definitely keep my ego aside if I can't.

Yea, because the heavier, the form will lari. Ok, I'll just stick to 50lbs for chest workouts.

Talking about barbell bench press, I already stopped doing that for like a month. I always pancit early just on 2nd set, hate it. A lot of the regulars here don't do barbell too, all prefer DB.

Almost wanted to skip today's workout but decided not to procrastinate. Workout took much longer than necessary because some PT kept coming to bug me. Posted the issue in the BB thread for clarification.


Deloading
Monday - Shoulder Day (1 September 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
25 lbs x 10

Workout
3 x 35 lbs x 10
3 x 40 lbs x 10


Machine Lateral Raise
3 x 20 kg x 15


DB Reverse Flyes
3 x 9 kg x 13


-End of Workout-
Total Workout Time: 45 minutes


Diet

Breakfast: 250ml Milk, 1 Pandan cream bread
Breakfast: 500ml Milk
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout: 250ml Milk + Whey, 1 Banana

Progress test today. ...And tomorrow morning too.

Was supposed to do legs/arms day in the past 2 days but postponed till today due to studies. Should have gone slightly heavier for the squats. Wanted to originally do 6 sets for biceps and triceps each with 7 kg dumbbells, but there was a group of 20 people there who were acting like its their first time in the gym... They enter and filled up the free weight area just to take turns (all 20+ of them!!!) doing decline sit-ups... wtf. They were videocam-ing the whole thing and counting the number of reps and they all had the pretty boy and pretty girl type of face. Probably a bunch of dancers or models coming for some get together workout program. Maybe hired by the gym for promotion also, not sure... Saw them videocam-ing in front of the gym talking about the gym.

So, instead of doing the dumbbells I just did body weight pull-ups and dips for smaller number of sets. The pull-ups damn crazy... First set like damn easy. Second set started to struggle and recruit more back muscles into action. Third set dying by the 5th rep. Lol.


Deloading
Friday - Leg Day, Arms Day (4 September 2009)

Barbell Squats (excluding bar)
Warm Up
50 lbs x 10

Workout
2 x 100 lbs x 10


Leg Curls
3 x 61 kg x 10


Leg Extensions
3 x 61 kg x 10


Standing Weighted Calf Raise Machine
3 x 52 kg x 16


Hammer-grip Pull-ups
BW x 10
BW x 10
BW x 6


Dips
BW x 12
BW x 12


Triceps Press Machine
65 kg x 12


-End of Workout-

Total Workout Time: 45 minutes


Diet

Breakfast: 250ml Milk, 2 slices Oatmeal Raisin bread, 1 Gardenia Vanilla cream bread
Lunch: Rice + some chicken
Snack: 250ml Milk
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout: 250ml Milk + Whey

Wtf, the first post always showing at the top of every page is farrrrking annoying!! Who the hell came up with that stupid idea anyway?


Deloading
Sunday - Chest Day (6 September 2009)

Incline Barbell Bench Press (excluding bar)
Warm up
40 lbs x 10

Workout
4 x 70 lbs x 10


DB Incline Bench Press
4 x 35 lbs x 10


Barbell Bench Press (excluding bar)
2 x 50 lbs x 10
3 x 60 lbs x 10


Push-ups
BW x 10


-End of Workout-

Total Workout Time: 45 mins


Diet

Preworkout: 4 half-boiled eggs, 250ml Milk, 1 scoop Oats
Postworkout: 250ml Milk + Whey

This post has been edited by wallpaper89: Sep 6 2009, 01:21 PM

Some pictures. Malu sial to post these...









Monday - Back Day (7 September 2009)


Wide-grip Pulldowns (Supinated grip)
Warmup
70 lbs x 12
90 lbs x 10

Workout
140 lbs x 12
160 lbs x 9
140 lbs x 10
130 lbs x 10


Close-grip Pulldowns
120 lbs x 12
130 lbs x 9
110 lbs x 10
110 lbs x 10


Seated Cable Rows (Hammer grip)
120 lbs x 12
130 lbs x 10
130 lbs x 10
130 lbs x 10
120 lbs x 10
120 lbs x 10


Dumbbell Shrugs (Per dumbbell)
45 lbs x 20
45 lbs x 20


-End of Workout-

Total Workout Time: 58 minutes


Diet
Breakfast: Cereals + Milk, 200ml Milk
Lunch: Rice + Chicken
Preworkout: 4 half-boiled eggs, 250ml Milk, 1 Prune
Postworkout/Dinner: Rice + dishes

This post has been edited by wallpaper89: Sep 7 2009, 07:25 PM

Diet today is like shit, partly because I ran out of milk. Milk accounts for about 40g of my daily protein intake so its quite essential to me. Ah well... went and bought 10 cartons of milk after the workout.

Performance kinda suck today btw. Did 2 less sets than usual cuz wanna finish fast and go buy my milk.


Tuesday - Shoulder Day (8 September 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
25 lbs x 10
25 lbs x 10


Machine Shoulder Press
Warm Up
15 kg x 8

Workout
53 kg x 8
46 kg x 10


Dumbbell Shoulder Press (Per dumbbell)
50 lbs x 9
45 lbs x 9
40 lbs x 9
40 lbs x 9


Machine Lateral Raise
25 kg x 16
25 kg x 16
25 kg x 16


Reverse Flyes Machine
7 plates x 15
8 plates x 13
8 plates x 13


-End of Workout-
Total Workout Time: 50-55 mins


Diet

Breakfast: 5pcs chicken nuggets, 250ml Milo, 1 homemade Butter cake
Lunch: Small portion rice + dishes, 250ml Soya milk, 1 Curry chicken pie
Preworkout: 4 half-boiled eggs, 1 expired Snickers (by 2 months xD), 250ml Milo
Postworkout: 250ml Milk + Whey, 2 mini bananas

Damn good control over squat's form. Somehow 150lbs feels very much manageable nowadays


Wednesday - Leg Day (9 September 2009)

Barbell Squats (excluding bar)
Warm Up
50 lbs x 11
50 lbs x 10

Workout
150 lbs x 11
150 lbs x 10


Leg Curls
75 kg x 12
82 kg x 10
75 kg x 10
68 kg x 12


Leg Extensions
75 kg x 11
75 kg x 11
68 kg x 11
68 kg x 11


Standing Weighted Calf Raise Machine
79 kg x 18
79 kg x 16
70 kg x 15


-End of Workout-

Total Workout Time: 60 minutes


Diet

Breakfast: 250ml Milk, 1 homemade butter cake
Breakfast: 250ml Milk, 2 Wholemeal chicken sandwich
Snack: 250ml Milk
Lunch: Mihun sup + 7 meatballs + 7 fishballs + Some chicken meat
Preworkout: 4 half-boiled eggs, 250ml Milk, 1 homemade butter cake
Postworkout/Dinner: 2 mini bananas, Rice + dishes

Diet today quite good. Just read a post in one of the BB threads where someone commented that most BBers have hunched shoulders/upper back due to bench press... I am suffering from that problem too, though I try to consciously correct it whenever I can. I believe it could be partly due to bench press form. Will try to correct it next workout with lighter load of weights and muchhh more concentration on squeezing the lats.

Another possible cause, I believe, is the long lecture hours with uncomfortable seats and tables unsuitable for my height that forces me to hunch forward to read and write. I hate it. But there's nothing I can do about that... Aih.. Changing colleges is not an option, besides, I'd probably still end up with the same problem =.=


Friday - Arms Day (11 September 2009)


Hammer Grip Pull-ups
BW x 10
BW x 9
Assisted 15kg x 9


One-arm Dumbbell Curls
9 kg x 12
10 kg x 10
10 kg x 10


Dips
BW x 13
BW x 13
BW x 12


Triceps Press Machine
75 kg x 12
85 kg x 10
85 kg x 10


Torso Rotation Machine (per side)
55 kg x 20
65 kg x 18
55 kg x 20


Dumbbell Shrugs (Per side)
60 lbs x 20
60 lbs x 20
80 lbs x 12, 50 lbs x 10


Wrist Curls
9 kg x 20
9 kg x 18
9 kg x 16


-End of Workout-
Total Workout Time: 63 mins


Diet

Breakfast: 250ml Milk, 1 homemade butter cake, 1 slice Butterscotch bread
Breakfast: Nasi lemak + 1 Chicken drumstick
Lunch: 2 Chicken breasts + Cucumber
Preworkout 1: 4 half-boiled eggs, 250ml Milk
Preworkout 2: 200ml Milk + 0.5 scoop Whey
Dinner: Rice + dishes, Oranges

Oh shit my breakfast today I screwed up. Wanted to grab a bread to eat in the car but forgot

Form today was excellent. Except for flat bench press. Hard to get in position while squeezing the lats... And once in position quite hard to squeeze adi. I was like wth lah... Just go on and push only. The last rep for the 40lbs x 9 was screwed up. My chest dead adi but I thought I was able to push one more... I was mistaken. As a result I screwed up koyak-ed my left hamstring badly... Was limping for a while after that LOL.

Did incline, flat, flat today, as opposed to what I usually do (incline, incline, flat). Went easier on the warm-ups today, too, to save energy for the main lift.


Tuesday - Chest Day (15 September 2009)

Incline Barbell Bench Press (excluding bar)
Warm up
20 lbs x 10
30 lbs x 10
40 lbs x 8


Workout
100 lbs x 11
120 lbs x 6
100 lbs x 9
90 lbs x 9


Barbell Bench Press (excluding bar)
90 lbs x 9
80 lbs x 9
80 lbs x 9
80 lbs x 8


DB Bench Press
45 lbs x 9
45 lbs x 9
45 lbs x 9
40 lbs x 9


DB Incline Bench Press
30 lbs x 10
30 lbs x 10


Cable Crossovers (Total weight)
20 kg x 14
20 kg x 13


-End of Workout-

Total Workout Time: 67 mins


Diet

Breakfast: 250ml Milk
Breakfast: 2 Wholemeal Chicken Sandwich, 2 Wholemeal Ham&Egg Sandwich
Lunch: Rice + dishes
Preworkout: 500ml Milk, 3 slices Gardenia Breakthru bread
Postworkout/dinner: Rice + dishes

Woke up feeling quite some pain in the whole middle back area, in between the lower back and the upper back. Maybe its because of my DB bench press forced rep(s) yesterday. But to begin with, I was already feeling slight strain at that area yesterday even before I hit the gym. Maybe due to bad sitting or sleeping posture.

So I decided to go lighter for back day today. Lighter weights, lesser rest time, hence I managed to finish everything within 50 minutes.

I was sharing the lat cable pulldown/rows with another big guy from the Philippines who had 8 yrs of BB experience. He taught me a few stuff here and there. Here's what he told me:


For wide pulldowns I must go REALLY wide, wider than my norm.

For wide pulldowns I must use overhand grip, supinated is a no-no.

When pulling down (both close or wide grip), must pull back your whole body as well. (Don't know how to explain this but usually I do it with my upper body straight and steady, but he said must to pull back the whole body, kinda like using bodyweight momentum to pull the weights down).

When doing close grip pulldowns, must use supinated grip. Overhand is a no-no (I usually use overhand grip).

When doing rows, must use a wider grip (kinda like bench press width). Normally I grip based on very slightly wider than shoulder width.

When doing rows, must pull the whole body back also, like for the pulldowns (kinda utilises the lower back).

For ALL back exercises, release during the negative motions and must not control the weight, meaning to say, just let go your muscles and let the weight jump back up. (I usually control my negatives, like all other exercises, but he said back is an exception).


In short, he works around a different set of rules than I do. I did today's workout based on some of his set of rules. Well I don't know how correct his teachings are, but I'll just pick whatever elements in it that I find effective and incorporate it into my own way of doing things over the next few weeks. But personally I don't like his idea of going super wide, and to use the lower back and whole body to do the pulldowns (for Rows I do it that way though, just not as exaggerated as he does it). Others I'm not too sure...

After he finished using the cable pulldowns, he said his next exercise is to do deadlift... I was quite surprised because I've never seen him do deadlift before. Then he went on and did some other exercise which is very very different from deadlift. I'm 100% sure its not deadlift. It doesn't even come close in any respects at all.

Anyway he was a friendly guy. Halfway through the workout this girl came over and ask him to help open a bottle... And he struggled to open it... suddenly the old and skinny PR guy of the gym came over, used his teeth and opened it with ease. LOL. Damn funny! Another guy even said we should've took a video of it. Big huge guy struggling to open a bottle and then comes an old man to pop it open with his teeth. Can use it as an advertisement. LOL!


Wednesday - Back Day (16 September 2009)

Wide-grip Pulldowns
Warmup
70 lbs x 12
90 lbs x 10

Workout
120 lbs x 12 (Supinated grip)
130 lbs x 10 (Supinated grip)
130 lbs x 7 (Wider-than-usual Overhand grip)
110 lbs x 9 (Wider-than-usual Overhand grip)


Close-grip Pulldowns
100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10


Seated Cable Rows (Wider-than-usual Hammer grip)
110 lbs x 12
110 lbs x 12
120 lbs x 12
120 lbs x 12
110 lbs x 12
110 lbs x 12


Dumbbell Shrugs (Per dumbbell)
45 lbs x 20
45 lbs x 20


-End of Workout-

Total Workout Time: 50 minutes


Diet
Breakfast: 250ml Milk, Sausage bun
Breakfast: 250ml Milk, 2 Wholemeal Tuna Sandwich
Snack: 250ml Milk
Lunch: Nasi lemak
Preworkout: 3 half-boiled eggs, 250ml Milk, 1 slice Breakthru bread
Postworkout/Dinner: Rice + dishes

Did a body analysis after workout. The gym has a new scale and its much better than the previous one. It gives quite a lot of details.

Body weight 77.7kg
Total BF 16.1% (7% on abs and 10% on back or something, said the PT... no idea what it means)
BMI 24.5
Body Age 30

Ok here's where it gets worrying. My body age is 30!!!!! I'm only 20!! So wtf !? The PT said he's not too sure what it means cuz the machine just arrived and he hasn't read through the manual completely yet. But he said it might be caused by stress or lack of sleep. I don't drink or smoke at all. Its true sometimes my sleep is screwed during the weekdays when I have classes, but its not until THAT bad. The minimum I get is usually 6 hours, which is bad, but shouldn't be bad enough to make me so "old". Occassionally though, I only get 5 hrs of sleep, but that's not very often.

So wth is this body age thing? Maybe my muscles are stressed after the workout so it shows a higher body age? I sure do hope that's the case...


Friday - Shoulder Day (18 September 2009)

Seated Smith Shoulder Press (Per dumbbell)
Warm up
30 lbs x 12
40 lbs x 10

Workout
90 lbs x 11
110 lbs x 9
100 lbs x 8
80 lbs x 10


Dumbbell Shoulder Press (Per dumbbell)
35 lbs x 10
35 lbs x 10
30 lbs x 10


Machine Lateral Raise
32 kg x 13
32 kg x 12
32 kg x 12
25 kg x 12


Reverse Flyes Machine
8 plates x 15
8 plates x 14
8 plates x 14


-End of Workout-
Total Workout Time: 50-55 mins


Diet

Breakfast: 250ml Milk, 3 slices Raisin Oatmeal bread
Snack: 250ml Millk, 2 slices Raisin Oatmeal bread
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout/dinner: Rice + dishes

Body age i think just means that your body is as though a body of a healthy average male aged 30. thats bout it.
Dont worry too much bout it.

hell the last time i checked last year march i think i have a body age of 40+ when im actually only 21 year old lol.

Ahhh I feel so old suddenly... T.T

How did they arrive at that calculation anyway? Damn weird... How did you get your body age read?

well, i remember my trainer took my measurements first (weight, height, waist etc)

took my heart beat rate (relax)

then he made me keep doin steps and after that took my heart rate again

then made me do as much sit ups as possible in 60 seconds
then push ups as much as possible
then make me stretch to check my flexibility

then input all the info in computer and then tell me my body age.
thats bout it lol

Haha mine's so much more different than that... Just step on the machine and poof they gave me a reading.

I've been thinking about this body age thing and I thought maybe stress could be a factor... I realized there are 3 major things that have been stressing me out over the past few weeks.

1. My disproportionate, skinny chest
2. My inferior music skills and knowledge
3. My future work prospects after I complete my studies

Anyway, haven't been hitting the gym for some time. Diet for the past few days have been lacking here and there. Not good. I'm starting to lose my consistency in both respects of workout and diet. Even my workout today I cut short a few sets actually...


Monday - Leg Day (21 September 2009)

Barbell Squats (excluding bar)
Warm Up
50 lbs x 11
50 lbs x 9

Workout
150 lbs x 12
170 lbs x 9


Leg Curls
68 kg x 12
75 kg x 11
75 kg x 10


Leg Extensions
68 kg x 12
75 kg x 10
75 kg x 10


Standing Weighted Calf Raise Machine
79 kg x 18
79 kg x 16
70 kg x 15
52 kg x 20


-End of Workout-

Total Workout Time: 53 minutes


Diet
Breakfast: 250ml Milk, 3 slices Oatmeal Raisin bread
Lunch: Rice + dishes
Preworkout: 250ml Milk, 4 half-boiled eggs, 1 mini banana
Postworkout/dinner: Rice + dishes, Roasted chestnuts
Snack: 250ml Milk
Soon: Cereals + Milk

Did abs machine today cuz a friend was there, wanted me to do it with him.


Tuesday - Arms Day (22 September 2009)


One-arm Hammer Curls
25 lbs x 12
25 lbs x 9
10 kg x 10


One-arm Dumbbell Curls
forgot x forgot
forgot x forgot
forgot x forgot


One-arm Overhead Triceps Extension
25 lbs x 12
25 lbs x 10
10 kg x forgot


Triceps Press Machine
85 kg x 12
85 kg x 10
85 kg x 10


Abs Crunch Machine
45 kg x 18
45 kg x 20
75 kg x 5 (form half-assed)


Dumbbell Shrugs (Per side)
60 lbs x 20
60 lbs x 20
80 lbs x 13, 50 lbs x 10


Wrist Curls
10 kg x 28
10 kg x 16
9 kg x 15


-End of Workout-
Total Workout Time: forgot


Diet

Breakfast: 500ml Milk, a dunno what bun from dunno where
Lunch: Fried rice + random stuff
Preworkout: 3 half-boiled eggs, 350ml Milk
Dinner: Chicken rice with extra chicken
Snack: 200ml Milk + half scoop Whey

Did lighter load for the first four sets of incline today, so that I could increase the load for the flats. Good workout today. Maybe cuz I've been slacking and my body is fully recovered


Saturday - Chest Day (26 September 2009)

Incline Barbell Bench Press (excluding bar)
Warm up
20 lbs x 10
40 lbs x 10

Workout
80 lbs x 10
80 lbs x 10
80 lbs x 10
80 lbs x 10


Barbell Bench Press (excluding bar)
120 lbs x 6
100 lbs x 9
100 lbs x 7
90 lbs x 8


DB Bench Press
40 lbs x 12
45 lbs x 10
45 lbs x 9
40 lbs x 9


Cable Crossovers (Total weight)
15 kg x 20
15 kg x 18
15 kg x 18


-End of Workout-

Total Workout Time: 60 mins


Diet

Breakfast: 350ml Milk, 4 biji siu mai, 1 tau sa pau
Lunch: Rice + dishes
Preworkout: 350ml Milk, 4 half-boiled eggs
Postworkout: 250ml Milk + Whey

Form today quite cacat. Super weak, too. Was a bit distracted as well. But the plus point is I manage to finish my workout in time.


Wednesday - Back Day (27 September 2009)

Wide-grip Pulldowns (Overhand grip)
Warmup
70 lbs x 10
80 lbs x 10

Workout
120 lbs x 12
130 lbs x 10
130 lbs x 8, 90 lbs x 5
110 lbs x 10


Close-grip Pulldowns (Supinated grip)
110 lbs x 11
120 lbs x 10
110 lbs x 10
100 lbs x 10


Seated Cable Rows
130 lbs x 12
140 lbs x 10
140 lbs x 10
140 lbs x 10
120 lbs x 10 (Wide-grip)
120 lbs x 10 (Wide-grip)


Dumbbell Shrugs (Per dumbbell)
45 lbs x 20
45 lbs x 20


-End of Workout-

Total Workout Time: 56 minutes


Diet
Breakfast: 350ml Milk, Dim Sum
Lunch: Porridge + random stuff
Preworkout: 4 half-boiled eggs, 250ml Milk, leftover dim sum
Postworkout: 250ml Milk + Whey
Dinner: Victoria Station (celebrate bro bday)
Supper: Cereals + Milk