SK's lifting log

[sk2000]

Day 29: Cardio
20 min HIIT session.

Just noticed I wrote day 25 twice before.. lol.

Weight: 64.6kg

[sk2000]

Day 30: Workout B
Weight: 64.3kg

3 sets of Front Squats
Warmup - 10x20kg
1 - 6x40kg
2 - 4x72.5kg
3 - 3x72.5kg

3 sets of Seated Overhead Press
Warmup - 10x20kg
1 - 6x35kg
2 - 4x45kg
3 - 3x45kg

3 sets of Deadlifts
1 - 10x20kg
2 - 6x45kg
3-6x55kg

Wow.. form has improved so much. Every time I use to do deadlifts, my back would hurt really bad after. I did them today with better form (after watching a few YouTube videos) and my back had no pain at all. It was a huge improvement.

2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg

2 supersets of Tricep Pulldown and Skull Crushers
Tricep Pulldown set 1 - 10x15kg
Skull Crushers set 1 - 10x27.5kg
Close-Grip Bench Press set 2 - 8x15kg
Skull Crushers 2 - 10x27.5kg

Overall
Really good workout, and I can definitely see my form improve across all my lifts. My deadlift form was awesome today, and my weight is going up again.

[sk2000]

Day 31: Cardio
HIIT Sprinting 300m for 10 minutes.

Weight: 64.6kg

[sk2000]

Day 32: Workout B

Weight: 64.6kg

3 sets of Bench Press
Warmup - 10x17.5kg
1 - 8x40kg
2 - 4x67.5kg
3 - 3x67.5kg

3 sets of Back Squat
Warmup - 10x32.5kg
1 - 7x42.5kg
2 - 6x62.5kg
3 - 5x85kg

No pain in lower abdomen today. Worked on form a bit and did a bit of stretching before hand.

2 sets of Chin Ups
1 - 8xBW + 5kg
2 - 8xBW+5kg

3 sets of Barbell Rows
1 - 10x12.5kg
2 - 5x25kg
3 - 5x32.5kg

Was working on form with these today which is the reason for low weight.

3 sets of Seated Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg

2 Supersets of EZ-Bar Curl, Incline Curls
EZ-Bar Curl set 1 - 10x27.5kg
Incline Curls set 1 - 8x10kg each arm
EZ-Bar Curl set 2 - 10x27.5kg
Incline Curls set 2 - 8x10kg each arm

Wow, incline curls really fatigued my biceps and gave me a huge pump!

Overall:
Really good workout. I have improved on my form so much since I started and don't get as much pain as when I started. I didn't get pinching today from squats which is awesome. Hopefully I don't get it again.

[sk2000]

Day 33: Cardio
300m HIIT sprinting for 10 mins

Weight: 63.5kg

[sk2000]

Day 34: Workout B
Weight: 64.4kg
Average weight for the week: 64.3kg
BF: 10.7%

3 sets of Front Squats
Warmup - 10x20kg
1 - 6x40kg
2 - 5x72.5kg
3 - 4x75kg

Added 2.5kg

3 sets of Seated Overhead Press
Warmup - 10x20kg
1 - 6x35kg
2 - 4x45kg
3 - 3x45kg

3 sets of Deadlifts
1 - 10x20kg
2 - 6x45kg
3 - 6x60kg

2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg

2 supersets of Tricep Pulldown and Skull Crushers
Tricep Pulldown set 1 - 10x15kg
Skull Crushers set 1 - 10x27.5kg
Close-Grip Bench Press set 2 - 8x15kg
Skull Crushers 2 - 10x27.5kg

[sk2000]

Day 35: Workout B

Weight: 63.9kg

3 sets of Bench Press
Warmup - 10x17.5kg
1 - 8x40kg
2 - 4x67.5kg
3 - 3x67.5kg

3 sets of Back Squat
Warmup - 10x35kg
1 - 6x45kg
2 - 5x85kg
3 - 3x90kg

Squat form is getting a lot better.

2 sets of Chin Ups
1 - 8xBW + 5kg
2 - 8xBW+5kg

3 sets of Barbell Rows
1 - 10x20kg
2 - 7x35kg
3 - 5x55kg

3 sets of Seated Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg

2 Supersets of Concentration Curls, Incline Curls
Concentration Curls set 1 - 8x10kg
Incline Curls set 1 - 8x10kg each arm
Concentration Curls set 2 - 7x10kg
Incline Curls set 2 - 5x10kg each arm

[sk2000]

Day 36: Cardio
Just a few sprints, didn't do much because of long school day.

Weight: 64.7kg.

[sk2000]

Day 37: Workout B
Weight: 64.5kg

3 sets of Front Squats
Warmup - 10x20kg
1 - 6x40kg
2 - 5x75kg
3 - 4x75kg

3 sets of Seated Overhead Press
Warmup - 10x20kg
1 - 6x35kg
2 - 5x45kg
3 - 3x45kg

3 sets of Deadlifts
1 - 10x20kg
2 - 8x45kg
3 - 8x70kg

2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg

2 supersets of Close-Grip Bench Press and Overhead Tricep Extension
Close-Grip Bench Press set 1 - 10x32.5kg
Overhead Tricep Extension set 1 - 10x10kg each arm
Close-Grip Bench Press set 2 - 10x32.5kg
Overhead Tricep Extension set 2 - 10x10kg each arm

[SippinDumbass]

Keep up the good work!

30kg squat increase in 1 month is great

[sk2000]

Keep up the good work!

30kg squat increase in 1 month is great

Thank you! I'm really happy with my squat, too. I use to be really uncomfortable with it but now it's one of my best and favourite exercises.

[sk2000]

Day 38: Cardio
Sprinting 7x120m HIIT sprinting 10 mins.

Weight: 65.2kg

Got to 65kg! Really awesome feeling.

Eating pizza at the moment to celebrate. I know I said I wouldn't eat unhealthy foods, but who can say no to pizza??

[sk2000]

Day 39: Workout B

Weight: 65.2kg

3 sets of Bench Press
Warmup - 10x25kg
1 - 10x40kg
2 - 4x67.5kg
3 - 3x67.5kg

3 sets of Back Squat
Warmup - 10x35kg
1 - 10x65kg
2 - 4x90kg
3 - 4x90kg

That last rep of the last set... almost didn't make it up and would have dropped the weight. Lucky I have a good spotter haha.

2 sets of Chin Ups
1 - 10xBW + 5kg
2 - 7xBW+5kg

3 sets of Barbell Rows
1 - 10x20kg
2 - 4x55kg
3 - 4x55kg

3 sets of Seated Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg

2 Supersets of TRX Curls, Standing Curls
TRX Curls set 1 - 10xBW
Standing Curls set 1 - 8x10kg each arm
TRX Curls set 2 - 10xBW
Incline Curls set 2 - 5x10kg each arm

Never done TRX Curls before and they were really good. Haven't done standing DB curls in a while either.

[sk2000]

Day 40: Cardio
Sprinting 7x120m HIIT sprinting 10 mins.

Weight: 65.2kg

Weighed in the same for three days lol.

[sk2000]

Day 41: Workout B
Weight: 65.2kg
Average weight for the week: 64.8kg

No BF percent this week. I bought a Skulpt Chisel which is supposed to measure body fat with EIM. Should arrive for next week. Let's hope it's not a scam..

3 sets of Front Squats
Warmup - 10x32.5kg
1 - 6x40kg
2 - 5x75kg
3 - 4x80kg

Added 5kg.

3 sets of Seated Overhead Press
Warmup - 10x20kg
1 - 7x35kg
2 - 3x45kg
3 - 4x45kg

Overhead press tho.. not going up at all

3 sets of Deadlifts
1 - 10x35kg
2 - 8x55kg
3 - 5x80kg

2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg

2 supersets of Close-Grip Bench Press and Cable Pulldown
Close-Grip Bench Press set 1 - 12x35kg
Cable Pulldown set 1 - 12x10kg
Close-Grip Bench Press set 2 - 12x35kg
Cable Pulldown set 2 - 12x10kg

Great tricep workout. Usually when I superset things I take a 10 second rest but today I did them back to back.

[sk2000]

Day 42: Workout B

Weight: 65.3kg

3 sets of Bench Press
Warmup - 10x30kg
1 - 5x60kg
2 - 5x62.5kg
3 - 4x65kg

Trying a different weight scheme to try make bench go up a bit faster.

3 sets of Back Squat
Warmup - 10x45kg
1 - 5x85kg
2 - 5x90kg
3 - 4x90kg

2 sets of Chin Ups
1 - 8xBW + 5kg
2 - 8xBW+5kg

3 sets of Barbell Rows
Warmup - 10xBarbell
1 - 5x45kg
2 - 5x50kg
3 - 5x50kg

3 sets of Seated Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg

3 sets of "21's" Curls
1 - 10kg
2 - 8kg
3 - 10kg

My trainer told me about this 21 bicep curl variation. Game them a try and it was great!

[sk2000]

Day 43: Cardio
Sprinting 7x120m HIIT sprinting

Weight: 65.3kg

[sk2000]

Day 44: Rest
Today wasn't meant to be a rest but I was feeling really tired after school and didn't have a spotter to spot me if I did the workout. Might have to only do 3 sessions this week, which is ok I guess.

Weight: 65.6kg.

[sk2000]

Day 44: Full Rest
Wasn't able to do anything today because I went to my grandma's house after school.

Weight: N/A

[sk2000]

Day 45: Workout B
Weight: 65.7kg

3 sets of Front Squats
Warmup - 7x50kg
1 - 4x80kg
2 - 4x80kg
3 - 4x80kg

3 sets of Seated Overhead Press
Warmup - 8x35kg
1 - 6x40kg
2 - 5x40kg
3 - 5x40kg

3 sets of Deadlifts
1 - 10x50kg
2 - 8x75kg
3 - 6x75kg

Great deadlifts.. a little bit of tailbone pain though. I went to the doctor about it today and they said it's probably nothing but I'm getting an X-ray anyway. This is why I only did 75kg. Wanted to go to 90kg (where I was before deloading to get form right).

2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg

2 supersets of Close-Grip Bench Press and Cable Pulldown
Close-Grip Bench Press set 1 - 12x35kg
Cable Pulldown set 1 - 12x12kg
Close-Grip Bench Press set 2 - 10x35kg
Cable Pulldown set 2 - 10x12kg

Overall:
Very good workout, considering that I've been very tired lately. Until I get this tailbone problem sorted out I'm going to go light on Deadlifts.

[sk2000]

Day 46: Cardio
Sprinting 7x120m HIIT sprinting.

Weight: 65.6kg

[sk2000]

Day 47: Workout A

Weight: 65.7kg
Average weight for the week: 65.5kg

Skulpt should arrive tomorrow, so I can keep measuring BF from then.

I just realised I've been writing workout B for every single workout.. I don't know how that happened..

3 sets of Bench Press
Warmup - 8x40kg
1 - 5x62.5kg
2 - 5x65kg
3 - 3x67.5kg

3 sets of Back Squat
Warmup - 8x50kg
1 - 5x85kg
2 - 5x90kg
3 - 4x95kg

Added 5kg. So close to 100kg!

2 sets of Chin Ups
1 - 8xBW + 5kg
2 - 8xBW+5kg

3 sets of Barbell Rows
Warmup - 10x20kg
1 - 5x45kg
2 - 5x52.5kg
3 - 5x52.5kg

3 sets of Seated Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg

2 supersets of Cable Hammer Curls and Preacher Curl
Cable Hammer Curls set 1 - 12x15kg
Preacher Curl set 1 - 12x30kg
Cable Hammer Curls set 2 - 10x15kg
Preacher Curl set 2 - 10x25kg

This absolutely killed my biceps..

[sk2000]

Day 48: Workout B
Weight: 65.9kg
BF: 11.1%

Skulpt scanner came today. Says I'm 11.1% which is very close with the tape measure method (what I was using before).

3 sets of Front Squats
Warmup - 8x55kg
1 - 4x80kg
2 - 3x80kg
3 - 3x80kg

2 sets of Seated Overhead Press
Warmup - 8x35kg
1 - 5x40kg
2 - 5x42.5kg

3 sets of Deadlifts
1 - 8x50kg
2 - 6x75kg
3 - 4x90kg

2 sets of Dips
1 - 10xBodyweight + 15kg
2 - 10xBodyweight + 15kg

2 supersets of Skull Crushers and Cable Pulldown
Skull Crushers set 1 - 12x22.5kg
Cable Pulldown set 1 - 12x35kg
Skull Crushers set 2 - 10x22.5kg
Cable Pulldown set 2 - 10x35kg

[sk2000]

Day 49: Cardio
7x120m HIIT sprinting

Weight: 65.6kg

[sk2000]

Day 50: Full Rest
Been very tired lately and my trainer said I should not train today. I will go to bed a bit ealier (currently going at 10-10:30)

Weight: 66.3kg

I calculated my lean mass increase and it turns out I have gained 7lbs lean mass 3lbs fat so far. Pretty good I guess.

[sk2000]

Haven't posted for the past two days, I've been really busy. I'm going to start doing Fierce 5 now instead of Babylover's. I'm not sure if I should but it's been almost 7 weeks so I thought maybe I should change. Going to start on Monday.

[sk2000]

Day 53: Cardio
7x120m HIIT sprinting

Weight: 66.3kg

[sk2000]

Day 54: Full Rest
Weight: 66.7kg
Average weight for the week: 66.1kg
BF: 11%

Going to start my new routine tomorrow. My trainer told me to put kettlebell swings in it. Ughhhh why..

[sk2000]

Day 55: Upper A
Weight: 66.8kg

3 sets of Bench Press
Warmup - 7x45kg
1 - 6x60kg
2 - 5x62.5kg
3 - 5x62.5kg

3 sets of Incline Bench Press
Warmup - 6x35kg
1 - 6x45kg
2 - 6x55kg
3 - 6x55kg

Haven't done incline bench in ages

3 sets of Seated Military Press
Warmup - 8x35kg
1 - 5x40kg
2 - 5x42.5kg
3 - 5x42.5kg

3 sets of BB Rows
Warmup - 6x45kg
1 - 6x50kg
2 - 6x52.5kg
3 - 6x55kg

3 sets of Pullups
1 - 8xBW
2 - 8xBW
3 - 8xBW

3 sets of Straight-bar curls
1 - 8x25kg
2 - 8x22.5kg
3 - 12x20kg

Overall
Started a new routine today. I think it has been great for the first day. I based it on Fierce 5 and Candito's Strength/Hypertrophy and kind of just added or changed exercises here and there.
New gainz, here I come! (hopefully the routine doesn't suck).

[sk2000]

Day 56: Lower A
Weight: 67.1kg

3 sets of Squats
Warmup - 6x25kg
1 - 6x72.5kg
2 - 6x90kg
3 - 4x95kg

2 sets of Deadlifts
1 - 6x80kg
2 - 6x90kg

Superset 3 sets of Leg Extension and 3 sets of Leg Curls
Leg Extension set 1 - 12x35kg
Leg Curls set 1 - 10x35kg
Leg Extension set 2 - 12x35kg
Leg Curls set 2 - 10x30kg
Leg Extension set 3 - 12x35kg
Leg Curls set 3 - 10x30kg

Superset 3 sets of Calf Raises and 3 sets of Shrugs
Calf Raises set 1 - 12x55kg
Shrugs set 1 - 12x55kg
Calf Raises set 2 - 12x55kg
Shrugs set 2 - 12x55kg
Calf Raises set 3 - 12x55kg
Shrugs set 3 - 12x55kg

Overall:
Great workout. Decided to throw in some shrugs for the fun of it.. lol.