Tuesday 15 Sept 2009
Had corrective eye surgery done - Lasik 14 Sept 09 - after surgery constant tearing and could not keep the eyes open terrible came home vomitted my guts out for no reason drank some water to break fast and fell asleep till 525 am for sahur - which was just enough time to consume water and some protein powder . Still rather groggy and feeling like shit! vision is much better today though. Still not recovered from the flu… No training till next week =(
You look lke a big boy, but too many kg’s for my lazy lb mind.
Keep lifting big
Hi
1kg is a fraction over 2.2lbs. Good luck with your bulk.
Thanks for posting.
Tues 22 Sept 09 - Chest
Warm up
While waiting for the one and only power rack to clear up sme chap doing pulls with 1 plate a side…
did a bunch of machine rows
did an all out set of dead hang pull ups - got 15 haha most I’ve ever gotten in a long long time granted I barely weigh 100kgs and my stomach was real empty - not able to eat much. First session after Ramadhan.
Flat BB Bench
bar x 2 sets 10+reps
60 kgs x 2 sets 10+reps
100 kgs x 2 sets 12 reps, 6 reps
140 kgs x 2 reps felt funny not in the groove
155 kgs x 4 reps touch and go controlled racked it after 4th rep. No chance for 5.
Incline barbell
60 kgs x 1 sets 10+reps
100 kgs x 1 sets 8 reps
120 kgs x 5 reps felt heavy
Dumbell Incline bench (high incline)
32kgs x 12
2 sets AMRP 25 breaths between sets
40kg x 12 reps + 8 reps Terrible
Some machine flyes
Not too bad after almost a 2 week lay off with surgery and all. May need to split incline barbell to another day maybe arm day to get the numbers up. I was so damn pleased that I did not drop so much strength like after Ramadhan last year
Look much smaller but looked filled up after the workout unlike during fasting when I would look much more flat after working out.
Anyway it is time to gain size and strength again
Target to be around 115kgs/250lbs at the beginning of next Ramadhan
Also
Bench 4 plates a side 180kgs for 4-5 reps
Squat 5 plates a side 220kgs for 5-10reps
Deadlift 6 plates a side one rep max
Rackpull 6 plates for 10 reps
19 plus inch arms =)
essentially get bigger and stronger without getting too fat
Wed 23 Sept 2009 Back
Rack pulls No 3 Just below knees
Warmup
60kgs x 8 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 8 reps tough
240kgs x 3 reps could not keep tight
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 10 reps
14 plts x 10 reps
16 plts x 4 reps
18 plts x 8 reps + 4 reps (15 breaths)
Dumbell bend over rows
2sets as many reps as possible
40 kgs 25reps then 20 reps on second set
Inverted rows 3 sets as may reps as I can each set.
The all out set of dead hang pull ups yesterday affected my back training with my right lat cramping up on me on the rack pulls - was pretty happy with the 8 reps for 5 plates could not keep tight after the 3rd rep with 5.5 plates had to terminate the set. next week 5.5 plates would be the workset.
Ok workout, strength is coming back and it seems that the size is coming back as well - today I managed to get in way more food than yesterday
Was going to do shoulders and arms today but started with some backsquats instead
Bar x 2 x 10
60kgs x 2 x 10
100kgs x 2 x 10
140kgs x 2 x 5
180kgs x 1 x 3 regretfully by this time my back was feeling sore and I regretted not doing shoulders and arms
200 x 1 x 3 very tough was aiming for 5 would get this next session damn it. Need to bring my squat back up
Good mornings went very light with these coz back was really sore and concentrated much more on the stretch in the hams
60kgs x 3 x 15
Tired but decided t have a whack at military presses
bar x 2 x 20
60kgs x 12
80kgs x 3
100kgs x 5 reps not too bad but off my PR which was 8 or 9 reps I think
Dumbell Hammer Curls
Controlled minimal shoulder involvement coz they’re fried
20kgs x 8
26kgs x 5
30kgs x 5
32kgs x 5 way off best at 11 or 12 reps
Tried pinwheel curls with 32kgs they seem easier to do and feell it on the utside of the forearm.
Weighed in at 102kgs hehe the water and glycogen stores are getting replenished - thats like 3 kgs in about a week- rebound effect from fasting weight should stabilise soon …
feeling very sleepy and rather sore …
looking massive man. can’t wait to see how you turn up after the cut. as it is i already think its pretty impressive.
Friday 25 Sept 2009
Was able to train today =)
Decided to start with High Incline Barbell Bench
bar x 2 x 20
60kgs x 20 , 8
100kgs x 2 x 6
120kgs x 1 x 3
140kgs x 1 x 4 reps would not have gotten the 5th rep
Face Pulls
8 plates x 12
10 plates x 12
13 plates x 8
16 plates x 8
EZ bar curls
bar x 10,10,10 normal, reverse,close grip
bar + 20 kgs same as above
bar + 40 kgs x 6 normal
bar + 50 kgs x 6 normal
Bar + 55 kgs x 6 normal
bar + 40 kgs x 12 close grip
triceps press down
10 plates x 10
16 plates x 10
16 plates + 20 kg x 22
some other hig rep stuff for elbow health
2 handed front raise with 20kg plate till directly over head
20kgs x 3 x 15
heck of a lot of volume wanted to just do arms butdid legs and arms yesterday so since it was a bonus to be able to train today did incline bench as chest relatively rested but shoulders still quite sore from military presses yesterday. Not a bad workout. Need to get elbow, knee sleeves and wrist wraps.
[quote]malty_goodness wrote:
looking massive man. can’t wait to see how you turn up after the cut. as it is i already think its pretty impressive.[/quote]
Hi
I’m not actually on a cutting phase right now. The drop in weight was due to fasting during Ramadhan. Now its back to packing on size and increasing strength.
I do not think I would go on a cutting diet anytime soon as I started training late and I am not competing or anything so no point cutting. I am more interested in getting as big and strong as possible. I may adjust my food intake if kids start to mistake me for a telly tubby or the michelin man. That aside my goal is to be walking round at 115kgs at roughly the same or at lower bodyfat level.
Thanks for posting and btw where in Singapore do you train?
ah my mistake. well for me i’ve used the ramadhan period as the beginning of a cut phase and have carried on with it so far. not that i have much to cut for in the first place. but i get alot of comments/crap from family whenever i start getting over 90kg. so best i can work with is increase strength while mantaining a body weight below 90kg.
i train in a few places, but mostly in school or at tampines clubfitt. you?
Damn you’re in school and already have 6 years under your belt. Initially my dad advised me against getting over 90kg (he’s 6ft at that weight) but after awhile he just let me be. I hear you bout comments from family, most just think I’m fat. A close uncle however thought I was on juice - notwithstanding the fact that he had at one time weighed over 150kgs at my height granted he looked like a sumo wrestler but could cough out 3 pull ups and sported 20 inch plus arms and 17 inch forearms! I’ve only used 4 supplements my whole life whey protein, creatine monohydrate, tried 2 bottles of HOT-ROX (good stuff) and Carbolin 19 to spare muscle mass during Ramadhan 08(waste of money).
I train in Novena in a small office gym for past 4 years which has a single power rack and a whole lot of machines(treadmills rowers stairmasters stationary bikes etc) . They were thoughtful enough to buy more plates to accomodate me hehe, so can’t complain. Its called Wellness Infinity or something. Typical commercial gym.
Most of the gym goers work out on the machines etc and the rack and the heavy weights are pretty much unused so its not bad. i do most of my heavy lifts in the rack so if I screw up I wont die or get seriously injured. I don’t trust anyone in this gym to spot me so if the rack is used then Ill adjust.
I tried to Clubfitt in Woodlands during my reservist this year but it’s now a crap place since they relocated it to the pool. too many machines crammed into too small a place - dumbells only up to 30kgs! When it was situated in the stadium back in 2005, it was a much better set up with some big guys who juice and are strong as shit. Essentially my training started at this time watching and learning from the guys who already were big of course some adjustmets were needed given that I did not have their recuperative abilities.
Not all the big chaps knew what they were doing, some were complete morons who used inordinate amounts of juice from the start and some only trained the mirror muscles benching over 3 plates a side but struggling to squat with 2. There were however a few chaps who were pretty smart about training and guided me along though I still am wondering where do they get their juice from ( may need it someday) and why our national level bodybuilders are so small when juice is so readily available and NUS Muscle Wars WTF!! Its embarassing.
haha well dude, 6 yrs cause i started in ns. but back then it was all about the hawt abz. still, that period primed me up for when i began uni life and started to hit the weights hard, especially since in my ns camp we had alot of that strongman/bodybuilding culture going on and it only started to influence me only when i left. weird eh? haha. i also experimented alot with supps during that time since i had the money (i was buying all my stuff from GNC. if only i knew better back then. oh wells.) and time to spare. in the end, like you i’ve distilled down to just the basics. and maybe a little beta alaine once in awhile. just for that tingly feeling u get with it. trying HOT-ROX out now cant say much yet cause its been a week.
anyways, sending you a pm instead. don’t wanna derail your training log too much eh?
Mon 28 Sept 09 - Chest
Warm up
While waiting for the one and only power rack to clear up some chaps doing deadlifts with slightly more than 0kgs per side … I shall not judge coz everyone starts from somewhere
did a bunch of machine rows
weight is generally up to 103kgs
Flat BB Bench
bar x 2 sets 10+reps
60 kgs x 2 sets 10+reps
100 kgs x 2 sets 12 reps, 5 reps
140 kgs x 2 reps felt ok
160 kgs x 3 reps
160kgs x 2 reps
Touch and go, controlled descent touched chest and pushed explosively however the bar seemed to take 2 seconds to reach lock out. First set racked it after 3rd rep. Felt rather heavy. weight + 5kg reps -1 need to beat this next week. Did another set of 2 coz the reps were really low. Right wrist is rather tender.
Dumbell Incline bench (low incline)
2 sets AMRP 25 breaths between sets
40kgs x 17 reps + 9 reps
Some machine flyes to pump the blood in there. Left high incline bench on wednesday to bring up the upper chest gonna hit it with arms.
Tues 29 Sept 2009 Back
Some chaps using the power rack to do bendver rows with 10kgs per side!! Asked them how many sets they had left and they sort of panicked …I told them I would like to use the rack after they’re done but the chap explained that they were gonna use the pulley attachment to do pulldowns as well… Sighz
Started with Dumbell bend over rows
40 kgs x 25reps
40 kgs x 25reps
40 kgs x 12reps cut needed to conserve energy for rackpulls
These felt light since these were done first very controlled no swinging yanking, nothing.
Rack pulls No 3 Just below knees
60kgs x 8 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 2 reps feeler
240kgs x 5 reps tough
260kgs x 1 bloody ugly rep
pull down machine under hand narrow grip dont know what the plate weighs
10 plts x 10 reps
12 plts x 8 reps
14 plts x 5 reps
16 plts x 5 reps
18 plts x 6 reps rubbish could not anchor myself properly and also lats fatigued from 1 arm rowing.
Face pulls
8 plates x 15 reps
10 plates x 12 reps
13 plates x 12 reps
All plates x 12 reps rep no 12 was hed in contracted position for 5 seconds - to feel the burn haha
Very good form much better than last week
Old school dumbell pullovers
32kgs x 12 reps x 3 sets - these were chaallenging coz have not done them since maybe year 2 of training.
Inverted rows 3 set of as many as I could muster - 50 reps this week.
This I do the girly version with the feet on the ground - As the last exercise, even the girly version is challenging.
All in all not a bad workout -too much volume though. Had the runs today. I also apologised to the two chaps who I sort of “interrogated” earlier. Apparently those who don’t know me find me intimidating.
Honestly its not that I go out of my way trying to be an asshole everyone starts from somewere and I do not go out of my way to dominate the rack (that’s the rason why I do only one main compound barbell exercise a session which at most takes 15 mins in the rack and I am open for sharing always) but the fact is that a)there is only one rack in the gym and I need to use it so that if I fuck up, the restraints would save me from serious injury and b) the chaps are using the rack use weights which are ridiculouly light ie barbell + 10kgs per side for dead lifts, barbell curls with the bar, shoulder presses with the bar + 2.5kgs a side. I mean there are fixed barbells with weights which go up all the way to 60kgs or so in this gym which is much more than any of these chaps can handle. There is even a 5 ft bar and 2 ez curl bars which can be loaded with standard plates if so desired. So why in the hell would they want to do curls in the rack with an empty bar + 2.5kgs per side? It looks retarded and is really annoying when I need to train and the chap and his entourage of 5 others have 5 sets to go each, CURLING JUST THE EFFING BAR!!!. It almost brings tears to my eyes…
30 Sept 09 1030am
Feeling really crappy
mid and upper back feeling sore
probably doing legs and arms plus upper chest later …
Wed 30 Sept 2009 training
Was supposed to do front squats and arms but changed plans as I went along…
Dead Hang Pull Ups 1 set x 15 wondering why it was so tough then it occured to me that I trained back yesterday
High Incline Barbell Bench
Bar x 10
60kgs x 15 , 6
100kgs x 12, 6
140kgs x 4 - same as last week & was tough could not have gotten number 5
dropped to 100kgs and repped out managing to get 8, dropped to 60kgs and managed another 12
no rhyme or reason hust decided to do a drop set
Ez bar standing curls
bar + 20kgs x 7 normal grip, 7 reverse grip, 7 narrow grip
bar + 40kgs x 10 normal grip
bar + 50kgs x 6 normal grip
bar + 55kgs x 6 normal grip form was a little off - sore lower back
bar + 40kgs x 10 narrow grip
bar + 30kgs 21s
Tricep Pushdowns
10 plates x 10 reps
13 plates x 10 reps
16 plates x 10 reps
16 plates + 20 kgs x 21 + 4 + 2
immediates rope full downs
10 plats x 2 x 12
Dumbell Hammer Curls Alternating
20kgs x 10 reps
26kgs x 5 reps
30kgs x 5 reps
32kgs x 5 reps
Single arm tricep press down - palms supinated
5 or 6 plates x 2 x 10
Single arm tricep press down - palms pronated
5 or 6 plates x 2 x 10
Pinwheel curls
25 kgs x 2 x 8
Seated Single arm dumbell extensions holding stretched position
12kgs x 10 reps
14kgs x 8 reps
16kgs x 6 reps
Called it a day - Crazy ass arm workout with so much volume. Just felt like doing something like this. Brings back memories of when i first started when training involved arms, arms and more arms haha. Ironically now i dont like training arms, most of the time training arms involve 2exercises one for bi and one for tri thats all but at high intensity. There was one weird chap in the gym today who seemed to be doing some sort of circuit training and used the following a bench to do push ups (srieked when I pulled the bench away to use for my inclines - I thought noone was using it), the smith machine to do shoulder presses, the bosu ball thingy to do cruses, the dip bar to do dips, barbell to do curls and dumbells to do pseudo deadlifts. Also there were 2 champions grunting and making so much noise doing bp with 10 kgs a side - partial reps and the other chap bodyweight bulgarian split squats nothing very bulgarian bout it when ROM is barely and inch or 2 - I LOVE my gym…
No training on Thursday - Medical Appointment
but got a break today and was able to get a short session in before rushing home to take care of my little monster.
Friday 2 Oct 2009
Warm ups
while waiting for the rack
Pull ups x 15,8
some machine rows
Barbell front squats
bar x 2 x 10
60kgs x 2 x 6
100kgs x 2 x 5
140kgs x 1 x 2reps bar rolled off my shoulders on rep 3 - pathetic
I know I said military press after front squats is a bad idea - it still is
In any case standing military press
bar x 2 x 15
60kgs x 10,5
100kgs x 5 failed on the 6th rep managed 6 last week granted not after front squats which murders my shoulders
dumbell lateral raise
12kgs x 5 sets x 8 reps 10 breaths between set (20secs or so) felt the burn haha
leg extensions
weight x 3 sets x 12 reps contracted quads at top position for a couple of seconds each rep - felt the burn but nothing else haha
25 minute workout - Workouts been quite haphazard and rubbish lately but still better than nothing. Hopefully next week would be better …
Mon 5 Oct 09 - Chest
Warm up
While waiting for the one and only power rack to clear up - At least this lady was squatting so no complaints
did a bunch of machine rows
Flat BB Bench
bar x 2 sets 10+reps
60 kgs x 2 sets 10reps,5reps
100 kgs x 2 sets 10 reps, 5 reps
140 kgs x 2 reps felt ok
160 kgs x 4 reps (All time PR) went for 5 but failed midway off the chest
Touch and go, more controlled than last week. 5th rep went up halfway and I could not push anymore.
Incline dumbell bench (low incline)
2 sets AMRP 20 breaths between sets
40kgs x 20 reps + 10 reps this is good
Some machine presses to pump the blood in there. Feels weird but went light enough for it not to be an issue Flyes machine in use. Trained with SY today who is recovering from a shoulder injury.