wed 3 Nov 2010
did pullups while waiting for the rack
3 sets 12,8,4 - no swinging no nothing pleasantly surprised with 12 reps on the first set haha after not doing a single pull up for a long time
High incline Bench Press
bar x 10
60kgs x 10
100 kgs x 8
140 kgs x 4 failed on the 5th rep
140kgs x 2 + 100kgs x 9 + 60kgs x 15 - very tough
hammer curls
last set 32kgs x 10
CGBP
ramped to 140kgs x 6 +1 failed halfway up rep 7
pronated ez bar curls
ramped to bar + 50kgs x 5
overhead cable press downs straight bar attachment
ramped to stack x 17
overhead cable pressdowns rope attachment
ramped to stack x 12 - will stick with this feels harder
cable double biceps
ramped to 9 plates x 6
Single arm Supinated press downs
ramped to 6 plates x 8
old school bentover dumbell biceps curl
ramped to 28kgs x 8
called it a day. tough workout was having a headache from starig at the PC for so friggin long. Too much volume for the arms. surprised that I could crank out 12 full range pull ups come to think of it I never did partials for pull ups. Yup the fatman can still crack more pull ups than those skinny partial masters haha
thu 4 Nov 2010
Legs
Front squats
bar x 10
60kgs x 10
100kgs x 10
140kgs x 3
160kgs x 4
Back squats
100kgs x 5
140kgs x 5
180kgs x 3
220kgs x 1
240kgs x 0 - one way ticket down
Did some pull ups
Called it a day. Had to go off so had to rush in a leg workout and so front squat back squats and called it a day. Should have thrown in some RDLs but was already drained. Backsquat sucked descent was controlled but I could not reverse the movement and the bar rested on the restraints.
Pullups bodyweight x 12,8,6,5 - the drop off in performance from set to set really sucks
Flat barbell bench press
Bar x 15
60kgs x 15
100kgs x 12
140kgs x 3
165kgs x 3 upped the weight by 5kgs from last week. Reps were fast and smooth
140kgs x 7 -2 from last week
Incline dumbell
40kgs x 17,12,8 - total reps - 37 aiming high to hit 50 reps in 3 sets
low high pulley
3 plts x 12
4 plts x 12
5 plts x 10
6 plts x 5
7 plts x 5
2 sets of bentover cable flyes pump up light stuff
5 plts x 10 but felt discomfort doing this
Was stoked about the bench. 165kgs x 3 felt even better than the previous weeks 160kgs x 4. I seem to be more proficient at lower rep than higher rep stuff. Pull ups as always were done from dead hang and controlled eccentric.
wed 11 Nov 2010
did pullups while waiting for the rack
1 x 12
High incline Bench Press
bar x 10
60kgs x 10
100 kgs x 8,3
140 kgs x 5 + 100kgs x 10 + 60kgs x 15 - very tough +1 rep from last week for 140kgs
hammer curls
20kgs x 12
24kgs x 8
28kg x 8
32kgs x 8
36kgs x 4 - ugly
CGBP
last et 160kgs x 2
pronated ez bar curls
ramped to bar + 50kgs x 6
overhead cable pressdowns rope attachment
ramped to stack x 15
cable double biceps
ramped to 9 plates x 9
Single arm Supinated press downs
ramped to 8 plates x 6
old school bentover dumbell biceps curl
ramped to 28kgs x 10
standing lateral raises
12kgs x 12
14kgs x 12
16kgs x 8
18kgs x 8
20kgs x 8
seated lateral raise
12kss x 4 sets x 12 reps
called it a day. Made a mitake with the loading for the CGBP too much too soon. Weight is now 107kgs got abit fat though but strength is up so its not too bad
Shoulders and Legs
Had a forum to attend to followed by a meeting so did not ingest any food from 1230pm onwards. Meeting ended late and I started to train at 7 pm on an empty bloated stomach. Decided to get in a quick shoulder workout and call it a day.
Shoulders
Standing Military press
bar x 2 x 10
60kgs x 15
80kgs x 3
100kgs x 8 = 1 more than last week - form was good for all reps
decided to up the weight
110kgs x 2 fast and smooth
120kgs x 1 fast and smooth - 2.5 plates per side for a rep not too shabby. Mood was getting better
High pulls
60kgs x 12
80kgs x 5
90kgs x 3
95kgs x 3 - tough
Side lateral raises bent arms
14kgs x 12
18kgs x 8
20kgs x 8
22kgs x 3 - too heavy
Decided to man up at this point and get the leg workout in
Front squats
bar x 10
60kgs x 10
100kgs x 5
140kgs x 4
160kgs x 4 same as last week - difficulty keeping upright
Legpress
120kgs x 5
160kgs x 5
200kgs x 5
240kgs x 5 up to this point all rest period limited to the time it took to add plates
all out set target 20reps but had to rest pause it instead
270kgs x 12,5,3
legs were fried did an extended set of pull ups strict from as always no swinging no nothing
12,4,3,3,3,2,2,2,1- I just kept doing it until I could not anymore not much of a rest period 10secs at the most
Seated hamstring curls
last set plate marked 95 x 6
thats it called it a day. Funny thing in this gym (bearing in mind that it is a commercial gym in an office building) is that neither the 100kgs x 8 nor the 120kgs strict standing military press cause anyone to bat an eyelid haha but the 12 pullups I did caused a commotion haha really makes one wonder…
Bug - Thanks for the compliment but the journey for me has only just begun.
In Singapore the majority are smallish and those over 90kgs at average height are fat and sloppy. Heck in most gyms dumbells go up to 30kgs tops.
Pullups bodyweight x 12
Flat barbell bench press
Bar x 15
60kgs x 15
100kgs x 12
140kgs x 3
165kgs x 3 Reps were batter last week. Reps were not as smooth or fast as last week.
140kgs x 8 from last week
Incline dumbell
40kgs x 20,10,10 - total reps - 40 reps - actually had a long rest after the Bench press waiting for a free bench haha
low high pulley
4 plts x 12
6 plts x 5
7 plts x 5
2 sets of bentover cable flyes pump up light stuff
5 plts x 10
7 plts x 5
5 plts x 15
Not a bad workout but for some reason I dont feel all that good today. Hopefully next session would be better.
Bentover rows
60kgs x 12
80kgs x 8
100kgs x 8
140kgs x 10 straps on
150kgs x 6 - form much better and +1 more than last week
pull downs
ramped up to stack x 6
straight arm pull down
stack + 10kgs x 15 + 5 reps +3 more than last week and did a rest pause to hit 20 reps
one arm T bar row
40kgs x 10
45kgs x 10
60kgs x 4 - heavy but managed to hold on without having to reset
40kgs x 12
old school pronated bench dumbell rows
ramped till 36kgs x 10 +3 from last week
1 arm bentover cable rows
worked up to stack x 8-9
seated cable pulley pulling shoulder blades together
worked till 14plts x 8
facepulls
lots of sets x lots of reps
last set stack x 20reps
called it a day. Tough workout heck of a lot of volume may need to switch up the exercises soon to reduce variety and volume. but back does feel good only thing is my R shoulder gets irritated from being in the stretched position.
Front squats
bar x 10
60kgs x 10
100kgs x 5
165kgs x 2 - failed on the 3rd rep as the bar rolled off damn
100kgs x 12 stopping just before lockout
Legpress
120kgs x 8
160kgs x 8
200kgs x 6
240kgs x 6 up to this point all rest period limited to the time it took to add plates
all out set target 20reps
270kgs x 15 + 5
Seated hamstring curls
last set plate marked 95 x 7
Wednesday 24 Nov 2010
Had to take care of mini me so unable to train on Monday and Tuesday
Pullups
bodyweight x 6
8kgs x 4
10kgs x 3
12kgs x 3
14kgs x 3
Flat barbell bench press
Bar x 10 x 2
60kgs x 15
100kgs x 10,5
140kgs x 3 dead stop on chest
165kgs x 3 Reps were smooth and fast failed halfway on the 4th rep
140kgs x 9
Incline dumbell
40kgs x 18,10,8 - total reps - 36 reps
tried doing reverse grip barbell presses
cant seem to get the groove
dide many sets with the bar and 60kgs for reps but cant get the right groove and the wrists felt funky it was just awkward. gave up after 20 mins. will try it in the smith machine next time.
few sets of machine flys
high reps for da pump haha but seriously it does serve a purpose of getting blood in there. very controlled.
last set plate marked 61 for 14 + 6 reps. Contractions were held momentarily.
Good workout felt cold though but good nonetheless. flat bench is going nowhere…
Pull ups 1 x 10 -this was tough apparently not recovered from yesterdays exertions
+8kgs x 3
+10kgs x 3
+12kgs x 3
+14kgs x 3
Bentover rows
60kgs x a lot
100kgs x a lot
140kgs x 5 straps on
150kgs x 3
160kgs x 5 had to reset on reps 4 and 5
neutral close grip pulldowns
ramped up to plate 17 x 3reps
straight arm pull down
stack x 15 - had to reduce the weight experimenting with moving further back and holding each rep.
old school pronated bench dumbell rows
ramped till 40kgs x 6 from last week
standing cable pulley pulling shoulder blades together
worked till stack x 6
facepulls
lots of sets x lots of reps
last set stack x 20reps
did some double biceps
worked up to 8 plts x 8 reps holding contraction
Called it a day. Decent work out. Still weighing in at 107kgs in not too chubby shape.Gains are coming in slow. Just read todays article. Apparently I may be doing things wrong … will probably relook at how I am training to squeeze out the gains
Front squats
bar x 10,12
60kgs x 10
100kgs x 5
160kgs x 4 - this was fast and smooth. decided to try my luck with 180kgs instead heh
180kgs x 0 - had to bail on the way up. 4 plates a side still eludes me damn it.
good mornings
60kgs x many set x many reps focusing on stressing the hams
Legpress
120kgs x 5
160kgs x 5
200kgs x 5
240kgs x 5
all out set target 20 reps
280kgs x 20 - surprisingly made 20 reps had to catch my breath at rep 14 holding the weight momentarily at lockout. upon completing the set, was a bit dizzy and gassed.
Seated hamstring curls
last set plate marked 95 x 8
followed by 105 x 4
had some time on my hands so did some arms
basically using the cables
overhead rope pressdowns
many sets x many reps
heaviest was stack x 20
double biceps
many sets x many reps
heaviest 9 stack plts x 6
Had a wicked pump haha
shoulder
standing lateral raises arms bent slightly
10kgs x 12
14kgs x 12
18kgs x 12
20kgs x 12
seated lateral raises
12kgs x 12 x 3
forgot that i did 4 set x many reps of hyperextensions but placing the pads at the lowest position to get the most hamstring involvement. Hams are fried today and I was wondering why.
called it a day.
Decent workout went stupid with the front squats though went for 4 plates per side when i could have a better training effect from perhaps 165kgs x 3 to 4 reps but what the heck it is fun moving bar bending weight just for the heck of it.
weight is at slightly over 107kgs which is around 240lbs and not overly fat heh.
Mon 29 Nov 2010
Flat barbell bench press
Bar x 10 x 2
60kgs x 12
100kgs x 10,5
140kgs x 3 dead stop on chest
165kgs x 3 Reps were smooth and fast failed on the 4th rep again
Dropset 140kgs x 9 + 100kgs x 10 + 60kgs x 16
2plates per side and 1 plate per side no lockouts got a wicked pump going
Incline dumbell neutral grip
40kgs x 16,11,10 - total reps - 37 reps, 1 rep better than last week
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt 68 x 12
did some machine presses using some silly machine which uses rubber bands probably for resistance
last set one arm at a time full resistance x 12 reps
Called it a day. Was not a good day for training it was freaking cold, heavy rain all day. All I felt like doing was taking time off from the office and going back home to curl up in bed. Went to train anyway barbell bench press progress has halted again damn it. On a side note weighing in at just a lottle over 108kgs today
Tuesday 30 Nov 2010
Back
feeling crappy like i m down with the flu, also damn cold day again really heavy rain and the air conditioners were still blasting.
Bentover rows
60kgs x a lot
100kgs x a lot
140kgs x 5 straps on
150kgs x 6 - was feeling off so did not push it
supinated close grip pulldowns
ramped up to plate 20 plus additonal weight x 3reps
old school pronated bench dumbell rows
ramped till 40kgs x 8 reps up from last week
straight arm pull down
stack x 18 + 5
Dead stop one arm dumbell rows
40kgs x 15,20
Cybex machine overhead one arm rows
ramped up to stack x 3 reps - contraction held for each rep.
Called it a day- not a good training session but it is stil better than nothing… down with a bit of flu but no fever so still good for shoulders and arms tomorrow. Btw hammies are still sore WTF.
Wednesday 1 Dec 2010
Puked at 330 AM this morning. Indigestion and food poisoning. had a runny nose and a bloody headache as well. Popped 2 paracetamols and good to go.
Shoulders
while waiting for the rack Pullups 1 set x 11 reps not bad all things considered
Standing Military
bar x 2 x 12
60kgs x 15, 5
80kgs x 5,5
100kgs x 7+3 . & reps were all I could muster and extended the set rest pause to get another 3
High pulls
60kgs x 12
80kgs x 3,3
90kgs x 3
Standing lateral raises
12kgs x 8
14kgs x 8
16kgs x 8
18kgs x 4
20kgs x 12
seated lateral raise thumbs down
12kgs x 12 x 2
14kgs x 12
Decided to throw in some biceps seeing how pitiful mine are
hammer curls
20kgs x 4
24kgs x 4
28kgs x 4
32kgs x 10 - all reps with decent form except for perhaps the last 2
reverse ez bar curls
bar x 10
bar + 20kgs x a lot
bar + 40kgs x 8
bar + 50kgs x 6 - trying not to turn it into a clean heh
standing cable double biceps
plt marked 40 x a lot
plt 50 x alot
plt 60 x 8
plt 70 x 8
plt 80 x 8
plt 90 x 8 + dropset plt 50 x 10
Done. Was a bit off in performance especially the Military presses. Form was good but the strength and endurance were lacking.
Fri 3 Dec 2010
Supposed to be legs but …
front Squats
bar x 12 x 2
60kgs x 12
100kgs X 6
140kgs x 1 - felt pain on the R inner thigh, near the groin as I was performing the concentric portion. set the weight in the hooks and examined the injury nothing much on the surface but it hurts to squat. Damn it injured on a warm up set …
Called it a day for legs and did some other stuff. 3.5 hours later and it still hurts to squat.
6 Dec 2010
Flat barbell bench press
Bar x 10 x 2
60kgs x 12
100kgs x 10,5
140kgs x 3 dead stop on chest
165kgs x 4 Reps - finally first 3 sets were fast and smooth the last set was a
Dropset 140kgs x 6
Incline dumbell neutral grip
40kgs x 20,13,8 - total reps - 41 reps benefit from longer rest and less reps on the barbell bench
Pec dec machine for the pump
many sets x many reps lighter weight focusing on the contraction
last set plt 68 x 12
finally managed to get the 4th rep. May up the weight a little next session, Somehow I don’t really like incline dumbell work for chest, it kills my shoulders…