Bar x 2 x 12
60kgs x 12,5 - again could not get the proper stance and groove
100kgs x 10 - could feel the weight on the ball of the feet rather than the heel- form was again off
140kgs x 3- shit form was off- squatted really low but again on the ball of the feet
180kgs x 3 - no imporvement
220kgs x 3 - belt on - this was so bad that i just terminated it instead of going for five the weight was again on the ball of my feet and I was bending so far forwards did not help theat the belt was too low and was eating into my sides. Bull shit.
Front squats
60kgs x 8
100kgs x 6
140kgs x 8 - matching rep PR for this weight
seated leg curls
some x some
last set plt 117 x 6+ 4 partials
leg press
some x some
last set
270kgs x 15+5 - was aiming for 20, I think high rep leg press builds the quads better than squats
RDLs
60kgs x 12
100kgs x 12
140kgs x12
Called it a day. Sub par performance again - will drop the weight for squat and try to get the form down. It could also be my shoes which are worn out and tattered…
Monday 6 June 2011
Chest
Flat barbell bench press
Bar x 15,10,5
60kgs x 15,5
100kgs x 12,5 - heavy
140kgs x 3 - dead stop on chest - heavy
160kgs x 1 - dead stop on chest - was heavy
175kgs x 2- controlled touch and press - one of the worst felt heavy and was slow
140kgs x 11
100gs x 20 - no lockouts so constant tensions - these hurt
incline dumbell
40kgs x 10,11 - the flat benching had killed these
Pec deck
Many x many focusing on contractions
last set plt 124 x 5
dumbell flys
22kgs x 6,6 holding the stretched position for 2 counts = not a good idea
called it a day, was on course so did not consume adequate food and also feeling like i’m coming down with the flu. Decided to drop flat benching to focus on incline bench for the moment.
Friday 10 June 2011
Legs & Shoulders
Barbell Back Squats
Bar x 2 x 12 - New Nikes a bit oversized and a really flat sole made squatting weird
60kgs x 12,5 - could not get the proper stance and groove
100kgs x 12,5 - felt funny
140kgs x 5 - squatted really low but not in the groove - back was getting fried
180kgs x 3 - belt on
220kgs x 3 - belt on - felt really weird, need to get used to this but at least I feel the weight spread throughout the sole of the foot instead of the ball.
Front squats
60kgs x 8
100kgs x 8
140kgs x 3 - this was really heave did close stance
150kgs x 3 - was really tough
seated leg curls
some x some
last set plt 117 x 8
hyperextensions
BW x 12,12
Shoulder press
bar x 12,12
60kgs x 12
100kgs x 3
110kgs x 4
lateral raises
12kgs x 12
16kgs x 8
18kgs x 8
22kgs x 15
Neutral grip Front raises
14kgs x 12
18kgs x 12 - delts were on fire
Called it a day. New shoes made squatting feel really funny but they were darn stable when doing military presses though. will have to do whatever i can whenever i have the opportunity at the moment.
1st training day of the week. Was sick since Sunday, still am having a slight fever but what the heck
Trained whatever I felt like
High Incline Bench( not done them for a long time)
bar x 12,12
60kgs x 12,5
100kgs x 12,5
140kgs x 3 - felt not too bad
bent over barbell rows
60kgs x 12,12
100kgs x 12,5
140kgs x 10
160kgs x 5 - damn!
Military Press - high incline presses be damned
bar x 12,12
60kgs x 12,5
80kgs x 5
100kgs x 5 - damn
110kgs x 2 - tough
Stretchers
some x some
lat pull dowm
some x some
plt marked 20 x 6
pec deck
some x some
dumbell flyes
20kgs x 5,5 each rep held at the stretched position for counts of 10
Medicine ball press down on assisted chin machine
some x some - these were awkward
last set plate marked 26kgs I think x 8
Old school straight arm pull downs with rope
some x some
last set
stack x 20 + 5
called it a day. 1.5 hour workout.Was having the fever and flu for the past few days. Not eating much and being stuck at home did not really help. Still had symptoms but decided to hit the gym anyway. Lost a total of 3.5kgs from basically not eating, not having any appetite and some stomach problems as well. Damn. Weighing in at a fraction below 108kgs. last Friday I was 111.5 kgs after legs.
Tuesday 28 June 2011
Chest
Flat barbell bench press
Bar x 15,15
60kgs x 12,5 - OMG this felt heavy - screwed
100kgs x 10,5 - can’t remember the last time this felt challenging
140kgs x 3 - dead stop on chest - heavy
160kgs x 1 - dead stop on chest - was really really heavy
170kgs x 2- controlled touch and press - took forever to lockout rep 2 after hitting the pin 5kg less than my usual weight - just wow
140kgs x 7 + 100kgs x 8 + 60kgs x 8( dead stop explosive)- just wow
incline dumbell
40kgs x 12,10,8
dumbell flys
22kgs x 8,8,8 holding the stretched position for 2 counts
Pec deck
Many x many focusing on contractions
face pulls
many x many
called it a day, was unable to get in any training for the past 10 days and ate like a ‘normal’ person during that time period. Was really weak and quite pathetic. weighed in at 107.5kgs. This sucks fortunately I could probably get in a full session this week. Damage Limitation is the name of the game till June 2012 hopefully not longer than that.
Wed 29 June 2011
Back … after 1.5 hours of badminton = not a good idea
Bentover rows
60kgs x a lot x2
100kgs x a lot x2
140kgs x a few
160kgs x 5 - really tough 5 kg less than usual
140kgs x 12 -
underhand pull downs
some x some
last set 20plts x 5 - was really tough
Eated rows with dual tower pulley
some x some
last sets stack x 10,10
straight arm pull down with rope
some x some x some
last set stack x 15+5+5
one arm cable row
some x some
stack x 10,10,10
called it a day was really really tired. There is a reason why there are not that many 100+kg badminton players…
[quote]bugeishaAD wrote:
Looks like you’re still killing it man.[/quote]
Hey Bug it’s more like I’m getting killed haha work is affecting my training pretty much so more focused on not sucking too much btw you’re beginning to look like those magazine fitness cover models man!
Thursday 30 June 2011
Shoulders, Arms and upper chest
everything is fucking sore from yesterday’s badminton
Standing Military Press
bar x 15,15
60kgs x 12,5
80kgs x 5
100kgs x 3
110kgs x 3 - weaksauce but each rep was from the upper chest not the usual below chin.
high pulls
60kgs x alot, alot
80kgs x 6,6
90kgs x 3
100kgs x 3
lateral raise
12kgs x 8
14kgs x 8
16kgs x 8
18kgs x 8
22kgs x 12
hammer curls strict
22kgs x 5
26kgs x 5
32kgs x 12 - very good form
36kgs x 4 - utter rubbish
incline bench
bar x some
60kgs x 12,5
100kgs x 10,5
140kgs x 6 + 100kgs x 7 + 60kgs x 7(explosive)
press downs
stack x 20,20,15
did some other stuff - can t really remember what though and
called it a day - need to not feel like shit tomorrow for leg day. weighing in at just about 109kgs yaay for chocolate milk - oh and i have some abs peaking thru the blubber.
Hi nyh. thanks but i am far from it but working to get there.
Friday 1 July 2011
Legs
Barbell Back Squats
Bar x 6 sets - can’t seem to get the groove with these new trainers
60kgs x 12,5 - felt better with weight on the back but it felt heavy
100kgs x 10 - heavy
140kgs x 5- felt heavy
180kgs x 3 - was very heavy
220kgs x 2 - belt on - this was really tough, felt like my legs could do more but everthing else could not. This is bad.
Front squats
60kgs x 8
100kgs x 8
140kgs x 6 - upper back was going
160kgs x 1 - upper back was gone
Monday 4 July 2011
The bginning of a 3 day training week …
Flat barbell bench
bar x some x some
60kgs x 15
100kgs x 12
140kgs x 3 - dead stop on the chest
160kgs x 1 - dead stop on the chest
175kgs x 1 - was aiming for at least a double, well at least its back to the normal weight.
140kgs x 10
Low incline barbell Bench(30 deg or so)
60kgs x 10 - these felt heavy
100kgs x 8 - heavy
140kgs x 4,3 - damn man
100kgs x 12 - double damn
High incline Dumbell Bench
40kgs x 12,10,8
pec deck
plt marked 75 x 15+10+5
triceps rope press downs
11 plts x 12
13 plts x 12
16 plts(stack) x 15+5+5
called it a day. Damn this was tough one exercise really affects the other. was supposed to do a horizontal push pull to adjust to a 3 day split but did a lot of pushing instead. Will do horizontal and vertical pulling tomorrow with some bis thrown in and adjust the workouts accordingly. basically normal back workout with some bis haha- creature of habit.
[quote]nyh wrote:
hi bear, i’m considering if i should include speed benching as part of my routine. do you think beginners can benefit from it?[/quote]
I don’t know your stats such as how long and how much you are lifting but in my opinion speed benching would probably be more beneficial for someone who is lifting decent amount of weight as opposed to rank beginners. For example if 40 kgs is what you bench for 5 reps, I don’t know whether it would help to lower that weight significantly to do speed benching. IMO it is not, you should concentrate to increase your strength first but it is only my opinion
Hey Xander, currently been shipped off to the east of the island for a long term consulting work. After which I would have to drive all the way north pick up my wife so that she can drive herself to my kid’s childcare and home while dropping me off along the way so that I could take the train to the usual gym. Arrangement sucks and I could only get in 3 days a week but guess I just got to deal with it.
Respect your dedication man. 3 days is 3 days. Will be good to have a training session at your regular gym with you in the coming months and when your schedule permits. I’ve been training at a place in Bukit Timah with mostly free weights and squat racks so I’ve been quite happy there these past few weeks. My fat loss has stalled because of a lack of cardio these past few weeks that I really need to fix this month.
Been out of the gym for 3 or so weeks due to various committments and a short leisure trip. Had not been eating properly during that time either. Lost almost 4 kgs as a result. Just got back in last week and boy was I weak and not to mention sore. Also having trouble with backsquats in terms of getting the form down, it just don’t seem right even with just the bar.
I don’t find myself in the groove and basically there is no finnesse just more of powering out of the hole. Strength on most exercises had plateued or regressed. Fasting month is coming up so yup gonna lose more strength and size. Going for damage limitation for this year and a half.
What are you weighing in nowadays and are your measurements and lifts still improving?
Tuesday 5 July 2011
pull up - warm up
BW x 11,2,2,2,2,2
Bentover rows
60kgs x a lot x 2
100kgs x a lot x 2
140kgs x a few
160kgs x 5,3,3,3,3,3 - tough
Stretchera(different machine)
some x some
plt marked 14 x 5
straight arm pull down using rope
some x some x some
last set stack x 20
Dumbell rows
40kgs x 10 - easy
60kgs x 5 - Macgyvered plates to the dumbell
70kgs x 5 - was too heavy
angle cable rows
many x many
called it a day. Was really tired during the workout. Had a 45 minute drive in the heat and then followed by a 35 min train trip and also did not get enough food. Weighed it at 108kgs on the dot.
some x some
last set stack x 15 - squeezed contraction