Edit: DB bench on bench day should read 70lbs not kgs obviously.
SHOULDERS/LEGS day
Friday 10pm-12AM
California Fitness Singapore
Warm Up
DB Seated OH Press 50lbs x 8, 60x5, 70 (4x5) PB 60x9
DB Raises -front and rear - 25lbs (5x10)
Zercher/Goblet Squat with 1 Plate - 10, 20, 35 reps
Goblet Squats - 60x10, 70x8, 80x5, 100x5 (stopped as felt a bit of strain in lower back. Probably went a bit too heavy considering my back isn’t healed yet. keep getting carried away and want to go heavier and heavier)
DB Shrugs- 80x35 (PB), 80x30, 90x20 (PB)
Farmers Walks- 80’s for a stroll till failure x 3
PWO Stroll through orchard road with sportade/protein shake. Chicken Wings and Rice post training along with World Cup. Weekend spent at beach, watching sports, heavy drinking (saturday night only). Hoping to recover for Monday’s Chest/Tris session with Sam. Going to revert back to 5x5’s for bench I think for the meantime.
Chest/Tris Day
Delta ClubFITT Gym
530-715pm
Pain in ass to get to gym. Tried to get a free pass @ another cali fitness in singapore. was DENIED as I already used my free pass last week. So damn bad 4 me! Then had to travel to another gym so ended up training close to 2 hours after I left the house!
Gym was quite damn random and equipment was not in abundance. then again for $2.50 singapore u can’t really complain. Surprisingly a lot of big reasonably strong guys there. Still haven’t witnessed a deadly set of wheels yet in Asia (aside from my strongman mate). Few ppl with reasonable legs though.
Bench:
Warm up sets
80kg (4x5) then all out set (10)
DB Bench: (25kg)
5x10
Incline Bench:
65kg, 5x5
Dips: 50 BW
Dip machine was a pain in the ass to use. Had to switch it off the assisted dip thing and in the process the weights were clanging. Got told off for not carrying my towel with me at all times. Man sweat on the benches is a good thing!!!
Your benching is not bad at all given the lay off and feet on bench. What did you bench for 5x5 before?
Feet back down but not much drive and tightness due to painful back:legs. Done 80, 5x5 back in last sept and 87.5, 3x5 last nov b4 I started 5/3/1.
8rm was 90kg in feb. 3rm 100kg also in feb.
Wed: back/bis. 5 till 7
true fitness suntec with singapores strongest heterosexual strongman
chins: 30
lat pulldown 5x8
Kroc rows: 90 lbs: 2x20, 2x15, 1x10
So much kroccing done as not much else to do tbh.
Bent over rows: 60kg, 2x10, 100kgx3 (bad form)
Bb curls: 40kgx3, 20kgx15, half cheat rep curls 40kgx10.
Db curls: 25 pounds, 3x15
Random lat machine 2x10
iso db hold: 90pounds, 30 secs x 2. Grip fried.
2/9/10
6-730pm, suntec true fitness, Singapore
shoulders
Warm up, stretches etc. Felt v.good b4 gym today.
Db seated overhead press (lbs)
20x10, 35x5, 50x5, 60x3, 70 (4x5) then (1x6) pb
chins: 50
db raises variations
25 (5x10)
db shrugs
90x10, 70x20, 70x15
1 plate holding zercher style squat
5x10
db lunges
25 (15 m and back, one set)
Dbs were much thicker than last weeks. Pleased with overhead press with thick grip db. Hopefully can keep getting pbs. Was always going to struggle with the shrugs given the size of them. Glad I am finally getting pbs after a few weeks constan training (first time since feb). Still recovering from back injury and trying to do light stuff. Db lunges were surprisingly a bitch by end. Feel it everywhere in the
legs.
Weight now 86.3kgs. Getting fat as hell due to holiday all u can eat for free diet at rents house. Cheap places open 24/7 and heavy drinking hasn’t helped. Only 78kgs in late may.
Chest and tris
Tuesday late night Cali fitness bugis, Singapore
Training with Singapore Strongman
Foam rolling, stretching
Bench:
Warm up sets
185 lbs 4x5 then ‘all out’ set for 10
Db incline:
70lbs 10, 10, 8, 8
Random bench to halfway w/close grip
60kg, 4x10
Random hyoogenator cheat exercise
2sets x 10
Dips: 130
Calf raises: 4 setsx10
Seated calf raises: 2 plates up to 25 reps last set.
Late we’d nite
Back bis nite
Foam roll, stretch
Just about to start session when I got stopped by instructors and asked if I wanted to try some fancy stuff out. Did the most brutal 45 min session I’ve done since my rugby days.
Did high knees, sidestepping and jumping on mini ladder. Fitness and accuracy are way downhill now. Then got connected to machine and ran with weight vest on and did some more running and general fitness drills. Literally blowing out of my ass and covered head to toe In sweat in a cold air conditioned gym.
Then did some boxing drills for first time ever. Quite damn interesting and fun, amazing how tired u get quickly espec in shoulders just by holding arms up. Definitely keen to try it out again, instructor was fair bit shorter than me and I probably had 30kg on him but he could still kick the shit out of me for knowing muay Thai! Probably something to consider in future!
After all this decided to hit weights
Krocs: 90lbsx25 pb x 20
Chins: 35
Preachers: 5x10
Literally fooked by end. Must have sweated out a few kilos at least.
Weight now 86.4 kg, took measurements and leaner than last year (when 84kg with bigger waist). Still could do with dropping bodyfat and gaining few more kgs.
Monday Shoulders true fitness suntec pm
didnt do shoulders last week due to general fucking around and bad time management. heavy saturday night that ben cousins would be proud of (just without the drugs) google ben cousins party
stretching
DB SEATED OH PRESS
20x5, 30x5, 40x5, 50x3, 60x3, 3
75lbs (3x5) (4) (3)
shoulders tired
various db raises
5x10 (25lbs)
db shrugs 75lbs (30, 20, 20)
Pullup machines were busy so decided to rape the random ass life fitness machines
quite damn easy so just maxed it out and went for a mini circuit. sets of 20 and short rest periods. did about 10 sets of shoulders, legs, back type machines. they have this ‘squat machine’ where it basically is a neutral grip deadlift machine. quite good fun.
surprisingly absolutely fucked afterwards…
Your avatar is also quite annoying for some reason and could you stop being a t-fag and call krocs, dumbbell rows like the rest of us.
Sorry irishmarc! Can’t believe u don’t like the avatar, tabby is just so damn sexy!
Anyway bench day (it’s elitefts bench week)
Had to use shitty local gym as free passes have expired:
Foam roll, stretches
Bench: (kg)
40x5, 50x5, 60x5, 70x3, 80x3, 87.5 (4x5) then (1x7).
Pb for 5x5s a
Db bench (25kg)
5x10 - only 25kg DBS in the gym
Db flys
10kg, 2x10
High incline bench: 60kg
3x8 (body quite tired)
Random halfsies bodybuilder style bench 60kg
3x10
Dips: 100
Hence the lower than normal numbers lol
Did few random machine things earlier in week nothing worth noting really.
Bench day:
Felt like shit, hardly eat and regularly needing to go to the dunny b4 the gym. Didn’t feel great but needed a session
Bench:
Bar, 40,50,60,70,80 x 5
90 (5,5,5,4,3)
60kgx10
Dips:
50
Then superset with chinups 50 and a further 50 dips
Hanging on chin up bar 5xF (doing this as apparently is a form of manual traction for my back. Thought helped a little with my back not a lot I think though.
Incline: 60kg (3x8)
Db flys: 10kg (4x10)
I know you like your warm ups but if you were aiming for 90kg 5x5 you did WAY too much beforehand IMO. You don’t need 30 reps to be properly primed for work sets. I know everyone has their own thoughts but I personally would have gone for:
bar x5
40x5
60x5
80x3
90 5x5
Good lifting though seeing as you were rundown by the sounds of things.
I got lazy with typing. In actual fact the bench was busy so i warmed up on high incline with 50kg for 2 sets. Then straight to 60 and 70 for 5. 80 was only for 3 actually. I just cba going into detail. No dot spotter again and really wanted to get a feel of this bench (first time using this bench) hence more reps b4 working set. If it were at cse with u spotting I prob wouldn’t need as many warm ups.
[quote]trentmeister69 wrote:
Sorry irishmarc! Can’t believe u don’t like the avatar, tabby is just so damn sexy!
[/quote]
She’d get a touch.
Mon nite: shoulders
First shoulder sesh In a few weeks. Pretty basic gym.
Db seated shoulder press 25kg 5x10
Db lat raises 10kg 5x10
Chinups: 50
Db shrugs 25kg (50,25)
Dead hang from pullup bar 5 times (for back)
Leg curl machine 3x10
Wed nite back bis
Crappy apartment gym so only machines
X-trainer/dynamic warm up
Lat pulldown 5x10
Seated rows 5x10
Shoulder press seated just mucking about 5x10
Leg curls 5x10
Cable curls strip set to failure (honestiago/mike) style
Standing broad jump / standing jump for height x5
Fri nite bench day
Stretching, dynamic mobility
Bench
Barx10, 40x8, 60x5, 70x3, 80x3, 90kg (5x5)
Was in no way primed today for first main set today. 80kg and first set of 90kg felt like they were going to kick my ass. Needed more priming sets body not ready. 2nd main set was best and by 5th set was fucked but managed to squeeze extra reps out when 2nd rep was struggle. Took ages with setup (espec with no spotter) but felt ok ish. Need honestiago spotting me again.
Dips: 100
Hanging onto pullup bar for Lower back x5
Incline bb bench 60kg 3x5
Db flys 10kg (3x10)
Db bench: 25kg 1x12
Soft tissue release by physio post workout on lower back. Quite pleasing.
Mon nite: shoulders: delta clubfitt, Singapore
Dynamic warmup foam roller
Seated db oh press 25kg (5x10)
Less twinge in shoulder this week, prob due to being more controlled when putting DBS down and stretching shoulder in between sets. Any pulling exercises (pullups) seem to really help and don’t feel pain after. Only pain on right ac joint (some minor problems b4, may just enquire @ physio again)
Db lat raises 10kg (3x10)
Pullups (50) only 6 sets this time)
Db shrugs (25kg) 45, 25, 20, 15
Hanging on pullup bar x5