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ongeelim's Training Log
Hello. This is my first official training log, just to keep track of my workout progress and as my motivation to keep on improving myself (and my commitment to ensure that I don't skip any workout day, unless it's necessary)
A quick intro about myself.
- Ong Ee Lim
- 30 years old
- 179 cm (5 ft 9 in)
- Started working out for a least a year
[b]Current body stats and personal record: [/b]
- 79.7kg (175.7lb)
- ~18% body fat (According to BIA)
- Bench: 75kg/165lbs (5 reps) - 86kg/190lbs (1RM)
- OHP: 45kg/99lbs (5 reps) - 51kg/112 lbs (1RM)
- Deadlift: 90kg/198lbs (8 reps) - 113kg/249lbs (1RM)
- Squat: 85kg/187lbs (5 reps) - 98kg/216lbs (1RM)
[b]Goal body stats and personal record: [/b]
- 10-12% body fat
- Hit estimated 1RM target for intermediate level
- Bench: 90kg/198lbs
- OHP: 62.5kg/138 lbs
- Deadlift: 142.5kg/314lbs
- Squat: 122.5kg/270lbs
[u][b]Current training split[/b][/u] - Push/Pull/Legs/Push/Pull/Legs/Rest based on Reddit PPL
Feel free to comment/provide feedback on my current training split.
[b]PUSH A[/b]
5x5 bench press [3 mins rest]
3x8 dumbbell shoulder press [2 mins rest]
3x8 incline dumbbell press [2 mins rest]
3x12 triceps extensions SS 3x15 fly [1.5 mins rest]
3x12 triceps pushdown SS 3x15 lateral raises [1.5 mins rest]
[b]PUSH B[/b]
5x5 overhead press [3 mins rest]
3x8 incline bench press [2 mins rest]
3x8-12 decline dumbbell press [2 mins rest]
3x8-12 triceps extensions SS 3x12-15 fly [1.5 mins rest]
3x8-12 triceps pushdown SS 3x12-15 lateral raises [1.5 mins rest]
[b]PULL A[/b]
1x5 Deadlifts [3 mins rest]
3x8-12 Pulldowns/Pullups/chinups [2 mins rest]
3x8-12 seated cable rows/chest supported rows [2 mins rest]
3x12-15 face pulls [1.5 mins rest]
3x8-12 hammer curls [1.5 mins rest]
3x8-12 dumbbell curls [1.5 mins rest]
[b]PULL B[/b]
5x5 Barbell rows [3 mins rest]
3x8-12 Pulldowns/Pullups/chinups [2 mins rest]
3x8-12 seated cable rows/chest supported rows [2 mins rest]
3x12-15 face pulls [1.5 mins rest]
3x8-12 hammer curls [1.5 mins rest]
3x8-12 dumbbell curls [1.5 mins rest]
[b]LEGS A/B[/b]
3x5 squat [3 mins rest]
3x8 Romanian Deadlift [2 mins rest]
3x8-12 leg press/hack squat/leg extension [1.5 mins rest]
3x8-12 leg curls [1.5 mins rest]
4x8-12 calf raises [1.5 mins rest]
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[u][b]Week 1[/u][/b]
[b]Diet[/b]
Currently on cutting. Keeping my calories between 2,000 - 2,100 cal per day for this week
*All logs will be recorded in kg(lb) format.
[u][b]Jan 5, 2020 - Push A[/u][/b]
[b]Bench Press[/b]
70(154) x 5 <-- Didn't realize that the barbell itself was 15kg at that time
75(165) x 5
75(165) x 5
75(165) x 5
75(165) x 4
[b]Dumbbell Shoulder Press[/b]
15(33) each x 8, 8, 8
[b]Incline Dumbbell Bench Press[/b]
15(33) each x 10, 9, 8
[b]EZ Bar Incline Triceps Extensions[/b], SS with
20(44) x 12, 12, 11
[b]Dumbbell Incline Fly[/b]
7.5(16) each x 12, 12, 12
[b]Cable Triceps Pushdown (Straight bar)[/b], SS with
15(33) x 12, 12, 12
[b]Lateral Raise[/b]
7.5(16) each x 15, 15, 13
2 sets of
- 20 x Decline crunches, SS with,
- 20(44) x 10 Cable side bend, SS with
- 45 seconds planking
[u][b]Jan 6, 2020 - Pull A[/u][/b]
[b]Deadlifts[/b]
100(220) x 5 [PR]
[b]Lat Pulldown[/b]
34(75) x 12, 12, 12
[b]Dumbbell One-Arm Row[/b]
15(33) each x 12
17.5(38) each x 12, 12
[b]Dumbbell Shrug[/b]
25(55) each x 12
27.5(60) each x 12, 12
[b]Cable Rope Face Pull[/b]
20(44) x 15, 15, 15
[b]Barbell Bicep Curl[/b]
20(44) x 12 (Regular Grip)
20(44) x 12 (Wide Grip)
20(44) x 10 (+2 negative reps) (Narrow Grip)
[b]Dumbbell Hammer Curl (Alternate)[/b]
7.5(16) each x 12
10(22) each x 12
10(22) each x 10 (+2 negative reps)
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[u][b]Jan 7, 2020 - Legs[/u][/b]
[b]Squat[/b]
90(198) x 3
85(187) x 5
85(187) x 5
[b]Romanian Deadlift[/b]
80(176) x 8, 8, 7
[b]Leg Extension[/b]
40(88) x 12, 12, 12
[b]Lying Leg Curls[/b]
30(66) x 12, 12, 12
[b]Standing Calf Raises[/b]
50(110) x 15, 15
55(121) x 15, 15
2 sets of
- 20 x Leg raise, SS with,
- 20(44) x 10 Dumbbell side bend, SS with
- 45 seconds planking
[u][b]Jan 8, 2020 - Push B[/u][/b]
[b]Overhead Press[/b]
45(99) x 5
45(99) x 4
40(88) x 5
40(88) x 5
40(88) x 4
[b]Barbell Incline Bench Press[/b]
50(110) x 8, 7
45(99) x 8
[b]Dumbbell Decline Bench Press[/b]
17.5(38) each x 12, 12
[b]Cable Rope Overhead Triceps Extensions[/b], SS with
15(33) x 10, 10
10(22) x 12
[b]Cable Fly[/b]
20(44) x 12, 12
15(33) x 12
[b]Cable Rope Triceps Pushdown (Straight bar)[/b], SS with
12.5(27) x 12, 12, 11
[b]Lateral Raise[/b]
7.5(16) each x 15, 15, 14
2 sets of
- 20 x Decline crunches, SS with,
- 20(44) x 10 Cable side bend, SS with
- 45 seconds planking
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[u][b]Jan 9, 2020 - Pull B[/u][/b]
[b]Barbell Rows[/b]
60(132) x 5
65(143) x 5
65(143) x 5
65(143) x 6
70(154) x 5
[b]Lat Pulldown[/b]
34(75) x 12, 12
39(85) x 12
[b]Cable Seated Row[/b]
36(80) each x 12
[b]Cable Rope Face Pull[/b]
20(44) x 15, 15, 15
[b]Dumbbell Shrug[/b]
27.5(60) each x 12, 12, 12
[b]Dumbbell Bicep Curl (Alternate)[/b]
10(22) each x 12
10(22) each x 12
12.5(28) each x 10
[b]Dumbbell Hammer Curl[/b]
7.5(16) each x 12, 12, 12
[u][b]Jan 10, 2020 - Legs[/u][/b]
[b]Squat[/b]
90(198) x 5
90(198) x 5
90(198) x 5
[b]Romanian Deadlift[/b]
80(176) x 8, 8, 8
[b]Lying Leg Curls[/b]
30(66) x 12, 12, 12
[b]Leg Extension[/b]
40(88) x 12, 12, 12
[b]Thigh Abductor[/b], SS with [b]Thigh Adductor[/b]
40(88) x 12
45(99) x 12
[b]Standing Calf Raises[/b]
55(121) x 15, 15, 15, 15
2 sets of
- 20 x Leg raise, SS with,
- 20(44) x 10 Dumbbell side bend, SS with
- 45 seconds planking
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[u][b]Week 2[/u][/b]
*All logs will be recorded in kg(lb) format.
[u][b]Jan 5, 2020 - Push A[/u][/b]
[b]Bench Press[/b]
75(165) x 5
75(165) x 5
75(165) x 5
80(176) x 3
75(165) x 5
[b]Dumbbell Shoulder Press[/b]
15(33) each x 8, 8
17.5(39) each x 8
[b]Machine Incline Chest Press[/b]
3 x 8-12 reps
[b]EZ Bar Incline Triceps Extensions[/b], SS with
20(44) x 12, 12, 12
[b]Dumbbell Incline Fly[/b]
10(22) each x 12, 12
7.5(16) each x 12
[b]Cable Rope Triceps Pushdown[/b], SS with
12.5(27) x 12, 12
10(22) each x 12
[b]Lateral Raise[/b]
7.5(16) each x 15, 15, 15
2 sets of
- 20 x Decline crunches, SS with,
- 20(44) x 10 Cable side bend, SS with
- 45 seconds planking
[u][b]Jan 14, 2020 - Pull A[/u][/b]
[b]Deadlifts[/b]
110(220) x 5 [PR]
[b]Lat Pulldown[/b]
39(85) x 12, 12, 12
[b]T-Bar Row[/b]
30(66) x 12, 12, 10
[b]Dumbbell Shrug[/b]
27.5(60) each x 12, 12, 12
[b]Cable Rope Face Pull[/b]
20(44) x 15, 15, 15
[b]Barbell Bicep Curl[/b]
20(44) x 12, 12
25(55) x 10
[b]Dumbbell Hammer Curl[/b]
7.5(16) each x 12, 12, 12
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[u][b]Jan 15, 2020 - Legs[/u][/b]
[b]Squat[/b]
90(198) x 5
90(198) x 5
90(198) x 5
[b]Romanian Deadlift[/b]
80(176) x 8, 8, 8
[b]Lying Leg Curls[/b]
30(66) x 12, 12, 12
[b]Leg Extension[/b]
40(88) x 12, 12, 12
[b]Standing Calf Raises[/b]
55(121) x 15, 15, 15, 15
[b]Thigh Abductor[/b], SS with [b]Thigh Adductor[/b]
45(99) x 12, 12
2 sets of
- 20 x Leg raise, SS with,
- 20(44) x 10 Dumbbell side bend, SS with
- 45 seconds planking
[u][b]Jan 16, 2020 - Push B[/u][/b]
[b]Overhead Press[/b]
45(99) x 5
45(99) x 5
45(99) x 4
45(99) x 3
45(99) x 3
[b]Barbell Incline Bench Press[/b]
50(110) x 8, 7, 6
[b]Hammer Strength Decline Press[/b]
20(45) each x 9, 8
18(40) each x 8
[b]Cable Rope Overhead Triceps Extensions[/b], SS with
17.5(39) x 9
15(33) x 12, 12
[b]Butterfly[/b]
30(66) x 12
35(77) x 12, 12
[b]Cable Triceps Pushdown (Straight bar)[/b], SS with
15(33) x 12
17.5(39) x 12, 12
[b]Lateral Raise[/b]
7.5(16) each x 15, 15, 15
2 sets of
- 20 x Decline crunches, SS with,
- 20(44) x 10 Cable side bend, SS with
- 45 seconds planking
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[u][b]Jan 17, 2020 - Pull B[/u][/b]
[b]Barbell Rows[/b]
65(143) x 5
65(143) x 5
70(154) x 5
70(154) x 5
70(154) x 5
[b]Lat Pulldown[/b]
39(85) x 12, 12, 12
[b]Hammer Strength Iso Row[/b]
18(40) each x 12, 12, 12
[b]Cable Rope Face Pull[/b]
20(44) x 15, 15, 15
[b]Dumbbell Shrug[/b]
27.5(60) each x 12, 12, 12
[b]Dumbbell Bicep Curl (Alternate)[/b]
12.5(28) each x 12, 12
10(22) each x 12
[b]Dumbbell Hammer Curl[/b]
7.5(16) each x 12, 12, 12
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[u][b]Week 3[/u][/b]
Have to admit. I've being slacking for couple of days.
[u][b]Jan 20, 2020 - Upper (with Chest strength focused)[/u][/b]
[b]Bench Press[/b]
80(176) x 5 [PR]
80(176) x 4
80(176) x 4
80(176) x 4
80(176) x 4
[b]Dumbbell Shoulder Press[/b] SS with
15(33) each x 8
17.5(39) each x 8, 5
[b]Dumbbell Incline Bench Press[/b]
15(33) each x 12, 10, 8
[b]Lat Pulldown[/b] SS with
39(85) x 12, 12
[b]Cable Seated Row[/b]
36(80) each x 12, 12
[b]EZ Bar Triceps Extensions[/b], SS with
20(44) x 12, 12
[b]Lateral Raise[/b]
7.5(16) each x 15, 15
[b]Cable Rope Face Pull[/b], SS with
15(33) x 15, 15
[b]Dumbbell Bicep Curl (Alternate)[/b]
10(22) each x 12
12.5(28) each x 12
2 sets of
- 20 x crunches, SS with,
- 20(44) x 10 Cable side bend, SS with
- 1 min planking
[u][b]Jan 21, 2020 - Lower[/u][/b]
[b]Squat[/b]
90(198) x 5
90(198) x 5
90(198) x 5
[b]Romanian Deadlift[/b]
80(176) x 8, 8, 8
[b]Lying Leg Curls[/b]
30(66) x 12, 12, 12
[b]Leg Press[/b]
80(176) x 12
100(220) x 12, 12
[b]Thigh Abductor[/b], SS with [b]Thigh Adductor[/b]
50(110) x 12, 12
[b]Standing Calf Raises[/b]
60(121) x 15, 15
[b]Seated Calf Raises[/b] (Using Lying Leg Curls machine to do that)
60(121) x 15, 15
2 sets of
- 20 x Leg raise, SS with,
- 20(44) x 10 Dumbbell side bend, SS with
- 1 minute planking
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[u][b]Jan 22, 2020 - Push[/u][/b]
[b]Overhead Press[/b]
45(99) x 5
45(99) x 4
45(99) x 4
45(99) x 4
45(99) x 3
[b]Barbell Incline Bench Press[/b]
50(110) x 8, 8, 6
[b]Hammer Strength Decline Press[/b]
18(40) each x 12, 12, 11
[b]EZ Bar Triceps Extensions[/b], SS with
20(44) x 12, 12, 12
[b]Dumbbell Fly[/b]
10(22) each x 12, 12, 12
[b]Cable Triceps Pushdown (Straight bar)[/b], SS with
15(33) x 12
17.5(39) x 12, 12
[b]Lateral Raise[/b]
7.5(16) each x 15, 15, 15
2 sets of
- 20 x Decline crunches, SS with,
- 20(44) x 10 Cable side bend, SS with
- 1 minute planking
[u][b]Jan 23, 2020 - Pull[/u][/b]
[b]Deadlifts[/b]
120(265) x 5 [PR]
[b]Lat Pulldown[/b]
43(95) x 12, 11, 10
[b]Hammer Strength Iso Row[/b]
18(40) each x 12, 12, 12
[b]Dumbbell Shrug[/b]
27.5(60) each x 12
30(66) x 12, 12
[b]Cable Rope Face Pull[/b]
15(33) x 15, 15, 15
[b]Barbell Bicep Curl[/b]
25(55) x 12, 11, 10
[b]Dumbbell Hammer Curl[/b]
7.5(16) each x 12, 12
10(22) each x 11
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Still away for a week for the Lunar New Year festivity, but managed to look for a decent per-entry gym.
[u][b]Jan 29, 2020 - Chest[/u][/b]
[b]Barbell Incline Bench Press[/b]
55(121) x 10, 8
50(110) x 8
[b]Dumbbell Bench Press[/b]
25(55) each x 8, 6
22.5(50) each x 7
[b]Machine Fly[/b]
35(77) x 12, 12, 12
[b]Chest Dip[/b]
10, 8 reps
2 sets of
- 15 x Decline crunches, SS with,
- 15 x Leg raises, SS with,
- 20(44) x 10 Cable side bend
[u][b]Jan 30, 2020 - Back[/u][/b]
[b]Deadlifts[/b]
120(265) x 5
[b]Lat Pulldown[/b]
50(110) x 12, 10
43(95) x 12
[b]Cable Seated Row[/b]
43(95) x 12, 10
36(80) x 12
[b]Cable Straight Arm Push Down[/b]
22.5(50) x 10, 8
18(40) x 10
[u][b]Feb 1, 2020 - Legs, Shoulder, Arm[/u][/b]
[b]Bench Press[/b]
70(154) x 12
70(154) x 12
70(154) x 10
70(154) x 8
[b]Romanian Deadlift[/b]
80(176) x 8, 8
[b]Leg Extensions[/b], SS with
39(85) x 12
45(100) x 12, 12
[b]Seated Leg Curls[/b]
39(85) x 12
45(100) x 12, 12
[b]Dumbbell Shoulder Press[/b]
15(33) each x 10
17.5(39) each x 10, 8
[b]Lateral Raise[/b], SS with
7.5(16) each x 15, 15, 15
[b]Machine Reverse Fly[/b]
32(70) each x 15, 15, 15
[b]Dumbbell Bicep Curl (Alternate)[/b], SS with
12.5(28) each x 12, 12, 12
[b]EZ Bar Triceps Extensions[/b]
25(55) x 12
20(44) x 12, 12
[b]Dumbbell Hammer Curl[/b], SS with
7.5(16) each x 12
10(22) each x 12, 12
[b]Cable Triceps Pushdown (Straight bar)[/b], SS with
15(33) x 12
18(40) x 12, 12
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[B][U]Week 5[/U][/B]
New week, new workout routine....
Experimenting with the modified Arnold split: forum[dot]bodybuilding[dot]com/showthread.php?t=178001121
[u][b]Feb 02, 2020 (Sunday) - Chest/Back[/u][/b]
[b]BB Bench Press[/b] - I set my rest period between sets of 2 minutes, instead of the usual 3-minute rest. So I wasn't doing well today.
80kg (176lbs) x 5
80kg (176lbs) x 5
80kg (176lbs) x 4
80kg (176lbs) x 4
75kg (165lbs) x 4
[b]DB Incline Bench Press[/b]
12.5kg (28lbs) x 15
15kg (33lbs) x 12
17.5kg (39lbs) x 10
20kg (44lbs) x 7
[b]DB Fly[/b], supersetted with
10kg (22lbs) x 12 x 4 sets
[b]DB Pullover[/b], supersetted with
17.5kg (39lbs) x 12 x 4 sets
Already exhausted at this rate. Should have dropped DB Pullover from my workout routine. And also, my rest period between sets for all exercises (Except compound exercises) was set to 1 minute, instead of the usual 1.5-minute rest. Will have to get used to it from here on.
[b]Lat Pulldown[/b]
43kg (95lbs) x 11
38.5kg (85lbs) x 10
38.5kg (85lbs) x 10
38.5kg (85lbs) x 8
[b]T-Bar Row[/b]
25kg (55lbs) x 12
30kg (66lbs) x 10
35kg (77lbs) x 8
35kg (77lbs) x 8
[b]Leg raises[/b] - 20 reps x 3 sets
-
[size=+2][B]Current Weight: [/B] 79.8kg (176lbs)[/size]
[u][b]Feb 03, 2020 (Monday) - Shoulder/Arms[/u][/b]
Interestingly, I don't feel any soreness from my arms from yesterday's workout.
[b]Overhead Press[/b]
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 4
45kg (99lbs) x 4
[b]DB Lateral Raise[/b], supersetted with
7.5kg (16lbs) per side x 15, 15, 15
[b]Face Pull[/b]
15kg (33lbs) x 15, 15, 14
[b]DB Shrugs[/b]
30kg (66lbs) per side x 12, 12, 12
[b]EZ Bar Triceps Extensions[/b], supersetted with
25kg (55lbs) x 12, 12, 10
[b]Alternate DB Bicep Curl[/b]
12.5kg (28lbs) per side x 12, 12, 12
[b]Cable Triceps Pushdown (Straight bar)[/b], supersetted with
20kg (44lbs) x 12, 12, 12
[b]DB Hammer Curls[/b]
10kg (22lbs) per side x 12, 12, 12
[B]Decline crunches[/B] - 20 reps x 3 sets
supersetted with [B]Standing Cable Wood Chop[/B] - 10 reps per side x 3 sets
supersetted with [B]Planking[/B] - 1 minute x 3 sets
-
[size=+2][B]Current Weight: [/B] 79.0kg (174lbs)[/size]
My weight just dropped way too fast, so I just increased my carb for today.
[u][b]Feb 04, 2020 (Tuesday) - Legs[/u][/b]
[b]Squat[/b]
95kg (209lbs) x 5 [PR]
95kg (209lbs) x 5
95kg (209lbs) x 5
[b]Romanian Deadlift[/b]
80kg (176lbs) x 8, 8, 8
[b]Isolated Leg Extension[/b], supersetted with
20kg (44lbs) per side x 12
22.5kg (50lbs) per side x 12, 12
[b]Lying Leg Curl[/b]
35kg (77lbs) x 12, 12, 12
[b]Thigh Abductor[/b], supersetted with
45kg (99lbs) x 15, 15
[b]Thigh Adductor[/b]
45kg (99lbs) x 15, 15
[b]Standing Calf Raises[/b]
60kg (132lbs) x 15, 15, 15
[b]Seated Calf Raises[/b]
70kg (154lbs) x 15, 15
-
[size=+2][B]Current Weight: [/B] 78.8kg (174lbs)[/size]
[u][b]Feb 05, 2020 (Wednesday) - Back/Chest[/u][/b]
[b]Deadlift[/b]
125kg (275.5lbs) x 5 [PR]
[b]Seated Cable Row[/b]
41kg (90lbs) x 12
45kg (100lbs) x 10
50kg (110lbs) x 8
50kg (110lbs) x 8
[b]Lat Pulldown[/b]
41kg (90lbs) x 12
45kg (100lbs) x 10
45kg (100lbs) x 8
45kg (100lbs) x 7
[b]BB Incline Bench Press[/b]
50kg (110lbs) x 12
50kg (110lbs) x 10
50kg (110lbs) x 9
[b]DB Decline Bench Press[/b]
17.5kg (39lbs) each x 12
17.5kg (39lbs) each x 10
20kg (44lbs) each x 8
[b]Low Cable Fly[/b], supersetted with
18kg (40lbs) x 12
13.5kg (30lbs) x 12
13.5kg (30lbs) x 12
[b]Decline crunches[/b] - 20 reps x 3 sets
supersetted with, [B]Planking[/B] - 1 minute x 3 sets
-
[size=+2][B]Current Weight: [/B] 79.0kg (174lbs)[/size]
[u][b]Feb 06, 2020 (Thursday) - Shoulder/Arms[/u][/b]
[b]DB Shoulder Press[/b]
15kg (33lbs) per side x 12
17.5kg (39lbs) per side x 10
20kg (44lbs) per side x 8
20kg (44lbs) per side x 6
[b]DB Lateral Raise[/b], supersetted with
7.5kg (16lbs) per side x 15, 15, 15
[b]Machine Reverse Fly[/b]
25kg (55lbs) x 15, 14, 14
[b]DB Shrugs[/b]
30kg (66lbs) per side x 12, 12, 12
[b]EZ Bar Seated Overhead Triceps Extensions[/b], supersetted with
25kg (55lbs) x 12, 12, 10
[b]BB Curl[/b]
25kg (22lbs) per side x 12, 11, 10
[b]Cable Rope Triceps Pushdown (Straight bar)[/b], supersetted with
15kg (33lbs) x 12
17.5kg (39lbs) x 12, 10
[b]Cable Rope Hammer Curls[/b]
15kg (33lbs) x 12
17.5kg (39lbs) x 12, 12
[B]Leg raise[/B] - 20 reps x 3 sets
supersetted with [B]Planking[/B] - 1 minute x 3 sets
-
[size=+2][B]Current Weight: [/B] 78.9kg (174lbs)[/size]
[u][b]Feb 07, 2020 (Friday) - Legs[/u][/b]
[b]Squat[/b]
95kg (209lbs) x 5
95kg (209lbs) x 5
95kg (209lbs) x 5
[b]Romanian Deadlift[/b]
80kg (176lbs) x 8, 8, 8
[b]Lying Leg Curl[/b], supersetted with
35kg (77lbs) x 12, 12, 11
[b]Leg Press[/b]
100kg (220lbs) x 12, 12
110kg (242.5lbs) x 12
[b]Thigh Abductor[/b], supersetted with
50kg (110lbs) x 15, 15
[b]Thigh Adductor[/b]
50kg (110lbs) x 15, 15
[b]Standing Calf Raises[/b]
60kg (132lbs) x 15, 15, 15
[b]Seated Calf Raises[/b]
70kg (154lbs) x 15
75kg (154lbs) x 15
[B]Standing Cable Wood Chop[/B] - 15, 12 reps per side <-- Cramped during the last set
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[B][U]Week 6[/U][/B]
[size=+2][B]Current Weight: [/B] 78.4kg (173lbs)[/size]
[u][b]Feb 09, 2020 (Sunday) - Chest/Back[/u][/b]
[b]BB Bench Press[/b]
80kg (176lbs) x 5
80kg (176lbs) x 5
80kg (176lbs) x 4
80kg (176lbs) x 4
80kg (176lbs) x 4
[b]DB Incline Bench Press[/b]
15kg (33lbs) per side x 12
17.5kg (39lbs) per side x 10
20kg (44lbs) per side x 7
20kg (44lbs) per side x 6
[b]Cable Incline Fly[/b]
15kg (22lbs) x 11
10kg (22lbs) x 12, 12
[b]Lat Pulldown[/b]
41kg (90lbs) x 12
41kg (90lbs) x 12
45kg (100lbs) x 10
45kg (100lbs) x 8
[b]T-Bar Row[/b]
25kg (55lbs) x 12
30kg (66lbs) x 12
35kg (77lbs) x 8
35kg (77lbs) x 8
[B]Decline crunches[/B] - 20 reps x 3 sets
supersetted with, [B]Planking[/B] - 1 minute x 3 sets
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[size=+2][B]Current Weight: [/B] 78.0kg (172lbs)[/size]
[u][b]Feb 10, 2020 (Monday) - Shoulder/Arms[/u][/b]
[b]Overhead Press[/b]
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 4
45kg (99lbs) x 4
[b]DB Lateral Raise[/b], supersetted with
7.5kg (16lbs) per side x 15, 15, 15
[b]Face Pull[/b]
15kg (33lbs) x 15, 15, 15
[b]DB Shrugs[/b]
30kg (66lbs) per side x 12, 12, 12
[b]EZ Bar Incline Triceps Extensions[/b], supersetted with
25kg (55lbs) x 12, 12, 12
BB Curl
25kg (55lbs) x 12, 11, 11
[b]Cable Underhand Grip Triceps Pushdown (Straight bar)[/b], supersetted with
15kg (33lbs) x 12
17.5kg (39lbs) x 12, 10
[b]Cable Rope Hammer Curls[/b]
15kg (33lbs) x 12
17.5kg (39lbs) x 12, 12
[B]Leg raises[/B] - 20 reps x 3 sets
supersetted with [B]Planking[/B] - 1 minute x 3 sets
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[size=+2][B]Current Weight: [/B] 77.9kg (172lbs)[/size]
[u][b]Feb 11, 2020 (Tuesday) - Legs[/u][/b]
[b]Squat[/b]
100kg (220lbs) x 4
100kg (220lbs) x 3 <--Didn't do a very good form on the last rep
100kg (220lbs) x 3 <--Didn't do a very good form on the last rep
[b]Romanian Deadlift[/b]
80kg (176lbs) x 8, 8, 8
[b]Lying Leg Curl[/b], supersetted with
35kg (77lbs) x 12, 12, 12
[b]Hack Squat[/b]
40kg (88lbs) x 12, 11, 10
[b]Thigh Abductor[/b], supersetted with
50kg (110lbs) x 15, 15
[b]Thigh Adductor[/b]
50kg (110lbs) x 15, 15
[b]Standing Calf Raises[/b]
60kg (132lbs) x 15, 15, 15
[b]Seated Calf Raises[/b]
70kg (154lbs) x 15
75kg (154lbs) x 15
[B]Standing Cable Wood Chop[/B] - 2 sets x 20 reps per side
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[size=+2][B]Current Weight: [/B] 78.0kg (172lbs)[/size]
[u][b]Feb 12, 2020 (Wednesday) - Back/Chest[/u][/b]
[b]Deadlift[/b]
125kg (275.5lbs) x 5
[b]Pull Up[/b] - 10 reps, 8 reps
[b]Lat Pulldown[/b]
45kg (100lbs) x 8, 8
[b]Barbell Rows[/b]
60kg (132lbs) x 8, 8
[b]T-Bar Rows[/b]
30kg (66lbs) x 12, 11, 8
[b]BB Incline Bench Press[/b]
50kg (110lbs) x 12, 10, 6, 6
[b]Machine Iso Decline Bench Press[/b]
20kg (45lbs) each x 12, 9, 6
17.5kg (40lbs) each x 8
[b]Mid Cable Fly[/b], supersetted with
9kg (20lbs) x 12
13.5kg (30lbs) x 12, 12
[b]Decline crunches[/b] - 20 reps x 3 sets
supersetted with, [B]Planking[/B] - 1 minute x 3 sets
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[size=+2][B]Current Weight: [/B] 78.8kg (174lbs)[/size]
[u][b]Feb 13, 2020 (Thursday) - Shoulder/Arms[/u][/b]
[b]DB Shoulder Press[/b] - Trying out reverse pyramid set, instead of standard pyramid set
22.5kg (50lbs) per side x 6
20kg (44lbs) per side x 8
17.5kg (39lbs) per side x 10
15kg (33lbs) per side x 12
[b]DB Lateral Raise[/b], supersetted with
7.5kg (16lbs) per side x 15, 15, 15
[B]Face Pull[/B]
15kg (33lbs) x 15, 15, 15
[b]DB Shrugs[/b]
30kg (66lbs) per side x 12, 12, 12
[b]Cable Triceps Pushdown (Straight bar)[/b], supersetted with
22.5kg (50lbs) x 12, 12, 12
[b]BB Curl[/b]
25kg (55lbs) x 12, 11, 11
[b]EZ Bar Seated Overhead Triceps Extensions[/b], supersetted with
25kg (55lbs) x 12, 11, 10
[b]DB Hammer Curls (Alternate)[/b]
10kg (22lbs) per side x 12, 12, 12
[B]Leg raise[/B] - 20 reps x 3 sets
supersetted with [B]Planking[/B] - 1 minute x 3 sets
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[size=+2][B]Current Weight: [/B] 79.2kg (174.5lbs)[/size]
[u][b]Feb 14, 2020 (Friday) - Legs[/u][/b]
[b]Squat[/b]
100kg (220lbs) x 4
100kg (220lbs) x 4
100kg (220lbs) x 4
[b]Romanian Deadlift[/b]
80kg (176lbs) x 8, 8
85kg (187lbs) x 8
[b]Lying Leg Curl[/b], supersetted with
35kg (77lbs) x 12, 12, 11
[b]Isolated Leg Extension[/b]
22.5kg (50lbs) per side x 12, 12, 12 - Last set alternate
[b]Thigh Abductor[/b], supersetted with
50kg (110lbs) x 15, 15
[b]Thigh Adductor[/b]
50kg (110lbs) x 15, 15
[b]Standing Calf Raises[/b]
60kg (132lbs) x 15, 15, 15
[b]Seated Calf Raises[/b]
70kg (154lbs) x 15, 15, 15
[B]Hanging Oblique Knee Raise[/B] - 10, 10 reps per side, supersetted with
[B]Standing Cable Wood Chop[/B] - 15, 15 reps per side
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[B][U]Week 7[/U][/B]
[size=+2][B]Current Weight: [/B] 78.5kg (173lbs)[/size]
[u][b]Feb 09, 2020 (Sunday) - Chest/Back[/u][/b]
[b]BB Bench Press[/b]
80kg (176lbs) x 5
80kg (176lbs) x 5
80kg (176lbs) x 5
80kg (176lbs) x 4 (+ half rep)
80kg (176lbs) x 4
[b]DB Incline Bench Press[/b]
22.5kg (50lbs) per side x 6
20kg (44lbs) per side x 8
17.5kg (39lbs) per side x 9
15kg (33lbs) per side x 12
[b]Seated Cable Fly[/b]
15kg (22lbs) x 15, 15, 15
[b]Lat Pulldown[/b]
41kg (90lbs) x 12, 12, 12
45kg (100lbs) x 8
[b]Barbell Bent Over Row[/b]
50kg (110lbs) x 12, 12, 10, 10
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[size=+2][B]Current Weight: [/B] 79.2kg (174.5lbs)[/size]
[u][b]Feb 10, 2020 (Monday) - Shoulder/Arms[/u][/b]
[b]Overhead Press[/b]
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 4
45kg (99lbs) x 3
[b]DB Lateral Raise[/b], supersetted with
7.5kg (16lbs) per side x 15, 15, 15
[b]Face Pull[/b]
15kg (33lbs) x 15, 15, 15
[b]DB Shrugs[/b]
30kg (66lbs) per side x 12, 12, 12
[b]EZ Bar Incline Triceps Extensions[/b], supersetted with
25kg (55lbs) x 12, 12, 12
BB Curl
25kg (55lbs) x 12, 12, 11
[b]Cable Rope Triceps Pushdown[/b], supersetted with
17.5kg (39lbs) x 12, 11, 10
[b]DB Hammer Curls[/b]
10kg (22lbs) per side x 12, 12, 12
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[size=+2][B]Current Weight: [/B] 79.2kg (174lbs)[/size]
[u][b]Feb 18, 2020 (Tuesday) - Legs[/u][/b]
[b]Squat[/b]
100kg (220lbs) x 5 [PR]
100kg (220lbs) x 4
100kg (220lbs) x 4
[b]Romanian Deadlift[/b]
85kg (187lbs) x 8, 8, 8
[b]Lying Leg Curl[/b], supersetted with
35kg (77lbs) x 12, 12, 12
[b]Isolated Leg Extension[/b]
22.5kg (50lbs) per side x 12, 12, 12 - All set alternate
[b]Thigh Abductor[/b], supersetted with
50kg (110lbs) x 15, 15
[b]Thigh Adductor[/b]
50kg (110lbs) x 15, 15
[b]Standing Calf Raises[/b]
60kg (132lbs) x 15, 15, 15
[b]Seated Calf Raises[/b]
70kg (154lbs) x 15, 15
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[size=+2][B]Current Weight: [/B] 78.8kg (174lbs)[/size]
[u][b]Feb 19, 2020 (Wednesday) - Back/Chest[/u][/b]
[b]Deadlift[/b]
130kg (286.5lbs) x 5 [PR]
[b]Pull Up[/b] - 10, 8, 7, 6
[b]Seated Cable Row[/b]
45kg (100lbs) x 12, 10
41kg (90lbs) x 12, 12
[b]BB Incline Bench Press[/b]
50kg (110lbs) x 12, 10
45kg (100lbs) x 10, 8
[b]DB Decline Bench Press[/b]
20kg (44lbs) per side x 10
17.5kg (39lbs) per side x 10, 10
[b]DB Incline Fly[/b]
7.5kg (16lbs) per side x 12
10kg (22lbs) per side x 12, 12
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[size=+2][B]Current Weight: [/B] 78.4kg (173lbs)[/size]
[u][b]Feb 20, 2020 (Thursday) - Shoulder/Arms[/u][/b]
[b]DB Shoulder Press[/b] - Trying out reverse pyramid set, instead of standard pyramid set
22.5kg (50lbs) per side x 6
20kg (44lbs) per side x 8
17.5kg (39lbs) per side x 10
15kg (33lbs) per side x 12
[b]DB Lateral Raise[/b], supersetted with
7.5kg (16lbs) per side x 15, 15, 15
[B]Face Pull[/B]
15kg (33lbs) x 15, 15, 15
[b]DB Shrugs[/b]
30kg (66lbs) per side x 12, 12, 12
[b]Cable Rope Triceps Pushdown[/b], supersetted with
20kg (44lbs) x 12, 12, 10
[b]BB Curl[/b]
25kg (55lbs) x 12, 12, 12
[b]EZ Bar Skullcrusher[/b], supersetted with
25kg (55lbs) x 12, 12, 12
[b]DB Hammer Curls (Alternate)[/b]
10kg (22lbs) per side x 12, 12, 12
[u][b]Feb 21, 2020 (Friday) - Legs[/u][/b]
[b]Squat[/b]
100kg (220lbs) x 5
100kg (220lbs) x 5
100kg (220lbs) x 4
[b]Romanian Deadlift[/b]
85kg (187lbs) x 8, 8, 8
[b]Kneeling Leg Curl[/b], supersetted with
17.5kg (39lbs) per side x 12, 12, 12
[b]Isolated Leg Extension[/b]
22.5kg (50lbs) per side x 12, 12
25kg (55lbs) per side x 12
[b]Standing Calf Raises[/b]
60kg (132lbs) x 15, 15, 15
[b]Seated Calf Raises[/b]
70kg (154lbs) x 15, 15, 15
[b]Thigh Abductor[/b], supersetted with
50kg (110lbs) x 15, 15
[b]Thigh Adductor[/b]
50kg (110lbs) x 15, 15
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[B][U]Week 8[/U][/B]
Switching back to push, pull, legs 2x/week for this week. Will see how it goes for this week.
[size=+2][B]Current Weight: [/B] 78.6kg (173lbs)[/size]
[u][b]Feb 23, 2020 (Sunday) - Push A[/u][/b]
[b]BB Bench Press[/b]
80kg (176lbs) x 5
80kg (176lbs) x 5
80kg (176lbs) x 5
80kg (176lbs) x 5, followed by 60kg (132lbs) x 8
[b]DB Shoulder Press[/b]
22.5kg (50lbs) per side x 6
20kg (44lbs) per side x 8
17.5kg (39lbs) per side x 10
15kg (33lbs) per side x 10
[b]DB Incline Bench Press[/b]
22.5kg (50lbs) per side x 6
20kg (44lbs) per side x 8
17.5kg (39lbs) per side x 9
15kg (33lbs) per side x 12
[b]Incline Cable Fly[/b]
15kg (22lbs) x 10, 7
10kg (22lbs) x 11
[b]Cable Rope Triceps Pushdown[/b]
20kg (44lbs) x 10
17.5kg (39lbs) x 10, 10
[b]EZ Bar Skullcrusher[/b]
25kg (55lbs) x 12, 12, 12
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...and I alternate calf and abs workout on workout day, so I'm doing abs and calf workout 3x/week.
[size=+2][B]Current Weight: [/B] 78.6kg (173lbs)[/size]
[u][b]Feb 24, 2020 (Monday) - Pull A[/u][/b]
[b]Deadlift[/b]
130kg (286.5lbs) x 5
[B]Lat Pulldown[/B]
45kg (100lbs) x 12, 12, 10
41kg (90lbs) x 12
[B]T-Bar Row[/B]
30kg (66lbs) x 12, 12, 10
25kg (55lbs) x 12
[B]DB Shrugs[/B]
25kg (55lbs) per side x 12, 12, 12
[B]Face Pull[/B]
15kg (33lbs) x 15, 15, 15
[B]BB Curl[/B]
25kg (55lbs) x 12, 11, 10
[B]DB Hammer Curls[/B]
10kg (22lbs) per side x 12, 12, 11
[size=+2][B]Current Weight: [/B] 78.5kg (173lbs)[/size]
[u][b]Feb 25, 2020 (Tuesday) - Legs A[/u][/b]
[b]Squat[/b]
100kg (220lbs) x 5
100kg (220lbs) x 4
100kg (220lbs) x 5
[b]Romanian Deadlift[/b]
85kg (187lbs) x 8, 8, 8
[b]Kneeling Leg Curl[/b], supersetted with
35kg (77lbs) x 12, 12, 12
[b]Hack Squat[/b]
45kg (100lbs) x 12, 12, 12
[b]Thigh Abductor[/b], supersetted with
50kg (110lbs) x 15, 15
[b]Thigh Adductor[/b]
50kg (110lbs) x 15, 15
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[size=+2][B]Current Weight: [/B] 78.3kg (173lbs)[/size]
[u][b]Feb 26, 2020 (Wednesday) - Push B[/u][/b]
[b]Overhead Press[/b]
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5, followed by 35kg (77lbs) x 8
[b]BB Incline Bench Press[/b]
50kg (110lbs) x 12, 10, 8
45kg (100lbs) x 10
[b]DB Decline Bench Press[/b]
17.5kg (39lbs) per side x 12, 12, 10
[b]DB Fly[/b]
10kg (22lbs) per side x 12, 12
12.5kg (28lbs) per side x 10
[b]DB Lateral Raise[/b]
7.5kg (16lbs) per side x 15, 15, 15
[b]EZ Bar Skullcrusher[/b]
25kg (55lbs) x 12, 11, 10
[b]Cable Triceps Pushdown[/b]
20kg (44lbs) x 12, 11, 10