I see you've finally decided to increase your poundages. Keep it up.
Shah_15 Workout Journal, Get rip of ectomorPHH!!!
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 Jun 23 2009, 07:08 PM
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4,382 posts Joined: Jan 2009  
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Jun 29 2009, 07:00 PM
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Senior Member
2,395 posts Joined: Mar 2008 From: Up in the Sky
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Went to gym today. Good workout overall. got feel that my muscle is exhausted.
Here are what I working out today: Squat (3x5) : 25kg Deadlift (3x5) : 30kg Bench Press (5x5) : 20kg BW Pull-Up (5x5) Shoulder Press (5x5) Weight is still 53kg. looks like my aim to reach 55kgs before july need to futher extend it to mid july. i'm afraid i gonna lose weight during fasting month. |
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Jul 4 2009, 01:29 AM
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Senior Member
1,028 posts Joined: Nov 2007 From: SK 
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guys, noob here, what do you mean by squat(3x5),deadlift (3x5)..
i don't really understand the numbers..can someone explain..thanks  |
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Jul 4 2009, 01:49 AM
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Senior Member
5,366 posts Joined: Aug 2005 
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QUOTE(Shah_15 @ Jun 29 2009, 07:00 PM) Went to gym today. Good workout overall. got feel that my muscle is exhausted. for the squat, bench press, are those weights included with the bar itself as well?Here are what I working out today: Squat (3x5) : 25kg Deadlift (3x5) : 30kg Bench Press (5x5) : 20kg BW Pull-Up (5x5) Shoulder Press (5x5) Weight is still 53kg. looks like my aim to reach 55kgs before july need to futher extend it to mid july. i'm afraid i gonna lose weight during fasting month.  |
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Jul 4 2009, 05:09 PM
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Senior Member
2,395 posts Joined: Mar 2008 From: Up in the Sky
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QUOTE(iwan_smtk @ Jul 4 2009, 01:29 AM) guys, noob here, what do you mean by squat(3x5),deadlift (3x5).. Squat you know how to do squat right? 3 means 3 sets which consists of 5 repetitions each set. 5x3 equal to 15 repititions.i don't really understand the numbers..can someone explain..thanks QUOTE(dattebayo @ Jul 4 2009, 01:49 AM) for the squat, bench press, are those weights included with the bar itself as well? nope. the weight plate alone. i have no idea how to measure the bar weight. |
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Jul 4 2009, 05:37 PM
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Senior Member
1,028 posts Joined: Nov 2007 From: SK
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now i get it..thanks for your explanation, i know how to do squat,
just don't really understand about those numbers means..  |
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Jul 4 2009, 07:06 PM
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Senior Member
4,382 posts Joined: Jan 2009
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QUOTE(Shah_15 @ Jul 4 2009, 05:09 PM) nope. the weight plate alone. i have no idea how to measure the bar weight. If it's a standard Olympic barbell, it'll be 20kg/45lbs. |
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Jul 4 2009, 07:19 PM
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Senior Member
2,395 posts Joined: Mar 2008 From: Up in the Sky
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QUOTE(-Dan @ Jul 4 2009, 07:06 PM) If it's a standard Olympic barbell, it'll be 20kg/45lbs. the bar itself weight 20kg? i think its standard olympic barbell which is long and came with bench press rack. |
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