WeekEarly's workout log

[WeekEarly]

Thursday 23rd June 2016

PAUSE SQUAT
77.5x4
77.5x4
77.5x4
77.5x4
77.5x4
77.5x4

PAUSE DEADLIFT
100x4
100x4
100x4
100x4
100x4
100x4

LEG PRESS
105x12
105x12

[WeekEarly]

Friday 24th June 2016

SPOTO PRESS
57.5x4
57.5x4
57.5x4
I just forgot that I was meant to do 6 sets of these so I only did 3.

ROW/REAR DELTOID MACHINE (with pause)
45x4
45x4
45x4
45x4
45x4
45x4

MILITARY PRESS
27.5x10
This has gotten slightly easier since I started doing them for 10 reps.

LAT PULLDOWN
65x10

DIPS
12x12
12x12
12x12

BARBELL CURL
15x12
15x12
15x12

[WeekEarly]

Monday 27th June 2016

SQUAT
77.5x6
77.5x6
77.5x6

DEADLIFT
105x6
105x6
105x6
This was just as hard as usual (when I do 100).

LEG PRESS
112.5x8
112.5x8
112.5x8
These also felt the same as usual 110.

HAMSTRING CURL
35X8

[WeekEarly]

Tuesday 28th June 2016
I was actually pretty confused for a whole minute wondering where my last 2 posts went only to realise a page 5 has finally appeared on my log. Well, I really enjoyed today's workout mainly because I increased my bench press up to 60 kgs which I've never been able to do before.

BENCH PRESS
60x6
60x6
60x6
It's great to know I'm making progress, however little it may be since I've never hit 60 before.

ROW/REAR DELTOID MACHINE
47.5x6
47.5x6
47.5x6
Also increased by 2.5kgs again.

MILITARY PRESS
32.5x6
32.5x6
32.5x6

LAT PULLDOWN
65x6
I tried one rep of 67.5 but it was too much to do a full set with because it's getting close to 70 which is the point where I basically have to pull more weight than myself after that.

DIPS
0x8
0x8
0x8

BARBELL CURL
17.5x8
17.5x8
17.5x8

[WeekEarly]

Thursday 30th June 2016
Today was finally my last day of school but also my first day of trying out the new gym which I think I'm going to continue going to. The branch of gyms of the one I started today is called "Puregym" in case anyone is wondering. It's a LOT bigger than my usual one and had more people since I went at 2:30pm.

PAUSE SQUAT
80x4
80x4
80x4
80x4
80x4
80x4
They don't have 1.25kgs weights so I tried for 80 and although I could complete the sets, my form was a bit off and I didn't pause properly.

PAUSE DEADLIFT
105x4
105x4
105x4
105x4
105x4
105x4

LEG PRESS
100x8
100x8
I was sort of experimenting on this machine since it's different from what I'm used to where I usually push myself up instead of pushing the machine away.

LYING LEG CURL
25x8
This was also a bit of an experimentation

I also got my friend squatting with me (his first time) and it was an interesting experience.

[WeekEarly]

Friday 1st July 2016

SPOTO PRESS
60x4
60x4
60x4
60x4
60x4
60x4

ROW MACHINE
27x4
27x4
27x4
27x4
27x4
27x4
It was my first time using this machine in this gym so I took it easy and went lighter. I went for the horizontal upper grip to focus on my upper back more.

OVERHEAD PRESS
27.5x10
This was just like usual.

LAT PULLDOWN
59x10
I went for the more flexible lat pulldown machine with a cable on it.

DIPS
27x12
27x12
I started off with a higher weight.

BARBELL CURL
15x12
15x12
15x12
I might change this slight differently.

[WeekEarly]

Monday 4th July 2016

SQUAT
77.5x6
77.5x6
77.5x6

DEADLIFT
105x6
105x6

LEG PRESS
79x12
79x12

LEG CURL
20x12
20x12

[WeekEarly]

Tuesday 5th July 2016

BENCH PRESS
60x6
60x6
60x6
I almost close to benching to failure on my 6th rep of the third set so 60kgs is a good weight to be benching at currently.

ROW MACHINE
32x6
32x6
32x6
I increased it slightly from last time and will continue to in the future.

PLATE LOADED SHOULDER PRESS
35x6
35x6
I tried this for the first time and got up to 35 with it.

LAT PULLDOWN
61.5x6
This was a little bit of a challenge.

DIPS
27x8
27x8
27x8
I could probably do lighter weight next time.

EZ BAR CURL
15x8
15x8
This was a bit of an uncomfortable position and I was just trying it out so I might go and switch to cables next time.

[WeekEarly]

Thursday 7th July 2016

PAUSE SQUAT
77.5x4
77.5x4
77.5x4
I somehow forgot I needed to do 6x4 so I only did 3.

PAUSE DEADLIFTS
105x4
105x4
105x4

LEG PRESS
79x12
79x12
79x12

HAMSTRING CURL
27x12
27x12

[WeekEarly]

Just a quick update: I've ended up missing a lot of logs which I won't go into much detail about but I have been lifting consistently except for Monday and Tuesday earlier this week because I've been away on holiday for 3 days. I also went yesterday on Thursday and I can already feel the difference of missing out on 2 days and therefore not going for 4 days since weekends are off days. I will continue to log my workouts again.

[WeekEarly]

Wednesday 21st July 2016
Since I've been away, I'm only doing Thursday and Friday (and possibly Saturday) of this week so I'm just switching over temporarily for these 2 days to my old program which was babylover's modified ss.

SQUAT
77.5x5
77.5x5
77.5x5

BENCH PRESS
60x5
60x5
60x5
I don't think I was doing the 5th rep properly because my form slipped.

PULLUPS
36x8
32x6
32x6

ROW MACHINE
36x5
36x5
36x5

CABLE CURLS
23x8
23x8
23x8

[WeekEarly]

So... I've consistently lifted and consistently missed out on logs except for the one week of 30th July - 6th August. I'll just go ahead and log my 2 last sessions now though since my lifts have barely changed and now I'm just deloading by 10% and building back up. I can really feel what one week of missing out on lifting has done to my body and the effects from it.

[WeekEarly]

Monday 8th August 2016
I'm deloading by 10% and adding on more weight back on over the next few weeks as a gradual build up.

SQUAT
70x6
70x6
70x6

DEADLIFT
90x6
90x6
90x6

LEG PRESS
79x8
79x8
79x8

CALF PRESS
32x8
32x8
32x8

[WeekEarly]

Tuesday 9th August 2016
This was pretty much just the same, deloading by 10% and will add on from here.

BENCH PRESS
55x6
55x6
55x6

ROW MACHINE
36x6
36x6
36x6

OVERHEAD PRESS
27.5x6

LAT PULLDOWN
59x6

DIPS
0x8
0x8
0x8

CABLE BICEP HAMMER CURLS
27x8
27x8
27x8

[WeekEarly]

Thursday 11th August 2016

PAUSE SQUAT
70x4
70x4
70x4
I somehow forgot that I needed to do 6 sets.

PAUSE DEADLIFT
90x4
90x4
90x4

LEG PRESS
73x12
73x12
73x12

CALF PRESS
52x12
52x12
52x12

[WeekEarly]

Friday 12th August 2016

SPOTO PRESS
57.5x4
57.5x4
57.5x4
57.5x4
57.5x4
57.5x4

DIVERGING SEATED ROW
41x4
41x4
41x4
41x4
41x4
41x4

OVERHEAD PRESS
27.5x10

LAT PULLDOWN
54.3x10 (approximately, just off of foggy memory)

DIPS
0x12
0x12
0x12

CABLE HAMMER CURL
18x12
18x12
18x12

[WeekEarly]

Monday 15th August 2016

SQUAT
75x6
75x6
75x6

DEADLIFT
95x6
95x6

LEG PRESS
79x8
79x8
79x8

CALF PRESS
52x8
52x8
52x8

[WeekEarly]

Tuesday 16th August 2016
I've actually been pretty surprised that I've been able to build back up to my usual weight this quickly from the week off because it usually really plateaus my lifting and I end up taking a little longer to build up. It might have been due to me actually doing some pushups and a few pullups this time though.

BENCH PRESS
60x6
60x6
60x6

BARBELL ROW
35x6
35x6
35x6
I tried some bent over barbell rows and might continue them in the future.

OVERHEAD PRESS
30x6

LAT PULLDOWN
61.3x6

DIPS
The following format for dips is (added weight x repetitions)
5x8
5x8
5x8
Since I can pretty much just do 12 reps bodyweight, I decided to go for added weight which my friend suggested. I tried a pair of 5kgs dumbbells which seemed to do the trick and pretty well as well as I found it pretty challenging especially the last set.

CABLE HAMMER CURLS
32x8
32x8
32x8

[WeekEarly]

Thursday 18th August 2016

PAUSE SQUAT
75x4
75x4
75x4
75x4
75x4
75x4

[b]PAUSE DEADLIFT[/b
100x4
100x4
100x4

LEG PRESS
81.3x8
81.3x8
81.3x8

CALF PRESS
54.3x8
54.3x8
54.3x8

[jkvymer]

Keep it going man!

[WeekEarly]

Friday 19th August 2016
I tried to start doing the hypertrophy program instead of control but ended up realising that I need to do more research and properly learn the exercises before moving on so I just went back to control day after the first exercise.

CHEST PRESS
32x8
32x8
32x8
32x8
Done with dumbbells. I didn't feel as much chest activation as I had hoped and my arms were more worn out than they should have probably been.

SPOTO PRESS
62.5x4
62.5x4
62.5x4
62.5x4
62.5x4
62.5x4

BARBELL ROW
40x4
40x4
40x4
40x4
40x4
40x4

OVERHEAD PRESS
27.5x10
I might have rushed it slightly too much.

PULLUPS
40x12
40x12
40x12
Assisted.

DIPS
0x12
0x12
0x12
Still struggled on last few reps of 3rd set.

CABLE HAMMER CURLS
27x12
27x12
27x12

[WeekEarly]

Keep it going man!

Thanks for the kind words and encouragement!

[WeekEarly]

Monday 22nd August 2016

SQUAT
77.5x6
77.5x6
77.5x6
Slowly increased back up to max and might increase to 80 soon.

DEADLIFT
105x6
105x6

LEG PRESS
83.6x8
83.6x8
83.6x8

CALF PRESS
59x8
59x8
59x8

[WeekEarly]

Tuesday 23rd August 2016

BENCH PRESS
62.5x6
62.5x6
62.5x6
Finally hit another max after 2 months.

BARBELL ROW
35x6
35x6
35x6

OVERHEAD PRESS
32.5x6

PULLUP
32x6
Assisted weight.

DIPS
5x8
5x8
5x8
Added 5kgs dumbbells again.

CABLE HAMMER CURL
32x8
32x8
32x8

[WeekEarly]

Thursday 25th August 2016

SQUAT
77.5x4
77.5x4
77.5x4
77.5x4
77.5x4
77.5x4

DEADLIFT
105x4
105x4
105x4

LEG PRESS
79x12
79x12
79x12

CALF PRESS
66x8
66x8
66x8
Might have to lower it slightly to focus on performing the exercise correctly.

[WeekEarly]

Friday 26th August 2016

SPOTO PRESS
62.5x4
62.5x4
62.5x4
62.5x4
62.5x4
62.5x4

BARBELL ROW
35x4
35x4
35x4
35x4
35x4
35x4

OVERHEAD PRESS
30x10
I hit a max on overhead press for 10 reps.

ASSISTED PULLUPS
41x10

DIPS
0x12
0x12
0x12

CABLE HAMMER CURLS
27x12
27x12
27x12

[WeekEarly]

Monday 29th August 2016
Finally hit a new squat and deadlift max after a long time which I'm glad to finally do.

SQUAT
80x6
80x6
80x6

DEADLIFT
110x6
110x6
110x6

LEG PRESS
88.3x8
88.3x8
88.3x8

CALF PRESS
61.3x8
61.3x8
61.3x8

[WeekEarly]

Tuesday 30th August 2016

BENCH PRESS
62.5x6
62.5x6
62.5x6
This is a good weight for me to lift. I did try raising it to 65 but I ended up cheating my set and going too fast.

BARBELL ROW
40x6
40x6
40x6
Raised up to 40 now.

OVERHEAD PRESS
35x6

PULLUPS
32x6
I could probably decrease the assisted weight further next week.

DIPS
5x8
5x8
5x8
My shoulder movement was limited from attempting 65kgs on bench, mixed with some other exercises.

CABLE HAMMER CURLS
32x8
32x8
32x8
I should decrease the weight next time so as not to cheat so much and get a proper isolation and squeeze at contraction.

[jkvymer]

Thanks for the kind words and encouragement!

You're welcome man. Drop the counterbalance weight for your next pull up session and make sure to eat a whole cow, got to work for that back hahaha.
How much do you weigh atm?

[WeekEarly]

You're welcome man. Drop the counterbalance weight for your next pull up session and make sure to eat a whole cow, got to work for that back hahaha.
How much do you weigh atm?

Will be doing this starting next week . I'm currently 73(ish) kg/160lbs