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  1. #1
    Registered User ongeelim's Avatar
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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

    Current body stats and personal record:
    - 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)

    Goal body stats and personal record:
    - 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

    Current training split - Push/Pull/Legs/Push/Pull/Legs/Rest based on Reddit PPL
    Feel free to comment/provide feedback on my current training split.
    PUSH A
    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]

    PUSH 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]

    PULL A
    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]

    PULL 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]

    LEGS A/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]
    Last edited by ongeelim; 01-07-2020 at 08:25 AM.
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  2. #2
    Registered User ongeelim's Avatar
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    Week 1
    Diet
    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.

    Jan 5, 2020 - Push A
    Bench Press
    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

    Dumbbell Shoulder Press
    15(33) each x 8, 8, 8

    Incline Dumbbell Bench Press
    15(33) each x 10, 9, 8

    EZ Bar Incline Triceps Extensions, SS with
    20(44) x 12, 12, 11
    Dumbbell Incline Fly
    7.5(16) each x 12, 12, 12

    Cable Triceps Pushdown (Straight bar), SS with
    15(33) x 12, 12, 12
    Lateral Raise
    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

    Jan 6, 2020 - Pull A
    Deadlifts
    100(220) x 5 [PR]

    Lat Pulldown
    34(75) x 12, 12, 12

    Dumbbell One-Arm Row
    15(33) each x 12
    17.5(38) each x 12, 12

    Dumbbell Shrug
    25(55) each x 12
    27.5(60) each x 12, 12

    Cable Rope Face Pull
    20(44) x 15, 15, 15

    Barbell Bicep Curl
    20(44) x 12 (Regular Grip)
    20(44) x 12 (Wide Grip)
    20(44) x 10 (+2 negative reps) (Narrow Grip)

    Dumbbell Hammer Curl (Alternate)
    7.5(16) each x 12
    10(22) each x 12
    10(22) each x 10 (+2 negative reps)
    Last edited by ongeelim; 01-09-2020 at 07:00 AM.
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  3. #3
    Registered User ongeelim's Avatar
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    Jan 7, 2020 - Legs
    Squat
    90(198) x 3
    85(187) x 5
    85(187) x 5

    Romanian Deadlift
    80(176) x 8, 8, 7

    Leg Extension
    40(88) x 12, 12, 12

    Lying Leg Curls
    30(66) x 12, 12, 12

    Standing Calf Raises
    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

    Jan 8, 2020 - Push B
    Overhead Press
    45(99) x 5
    45(99) x 4
    40(88) x 5
    40(88) x 5
    40(88) x 4

    Barbell Incline Bench Press
    50(110) x 8, 7
    45(99) x 8

    Dumbbell Decline Bench Press
    17.5(38) each x 12, 12

    Cable Rope Overhead Triceps Extensions, SS with
    15(33) x 10, 10
    10(22) x 12
    Cable Fly
    20(44) x 12, 12
    15(33) x 12

    Cable Rope Triceps Pushdown (Straight bar), SS with
    12.5(27) x 12, 12, 11
    Lateral Raise
    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
    Last edited by ongeelim; 01-08-2020 at 08:53 AM.
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  4. #4
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    Jan 9, 2020 - Pull B
    Barbell Rows
    60(132) x 5
    65(143) x 5
    65(143) x 5
    65(143) x 6
    70(154) x 5

    Lat Pulldown
    34(75) x 12, 12
    39(85) x 12

    Cable Seated Row
    36(80) each x 12

    Cable Rope Face Pull
    20(44) x 15, 15, 15

    Dumbbell Shrug
    27.5(60) each x 12, 12, 12

    Dumbbell Bicep Curl (Alternate)
    10(22) each x 12
    10(22) each x 12
    12.5(28) each x 10

    Dumbbell Hammer Curl
    7.5(16) each x 12, 12, 12

    Jan 10, 2020 - Legs
    Squat
    90(198) x 5
    90(198) x 5
    90(198) x 5

    Romanian Deadlift
    80(176) x 8, 8, 8

    Lying Leg Curls
    30(66) x 12, 12, 12

    Leg Extension
    40(88) x 12, 12, 12

    Thigh Abductor, SS with Thigh Adductor
    40(88) x 12
    45(99) x 12

    Standing Calf Raises
    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
    Last edited by ongeelim; 01-10-2020 at 06:53 PM.
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  5. #5
    Registered User ongeelim's Avatar
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    Week 2
    *All logs will be recorded in kg(lb) format.

    Jan 5, 2020 - Push A
    Bench Press
    75(165) x 5
    75(165) x 5
    75(165) x 5
    80(176) x 3
    75(165) x 5

    Dumbbell Shoulder Press
    15(33) each x 8, 8
    17.5(39) each x 8

    Machine Incline Chest Press
    3 x 8-12 reps

    EZ Bar Incline Triceps Extensions, SS with
    20(44) x 12, 12, 12
    Dumbbell Incline Fly
    10(22) each x 12, 12
    7.5(16) each x 12

    Cable Rope Triceps Pushdown, SS with
    12.5(27) x 12, 12
    10(22) each x 12
    Lateral Raise
    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

    Jan 14, 2020 - Pull A
    Deadlifts
    110(220) x 5 [PR]

    Lat Pulldown
    39(85) x 12, 12, 12

    T-Bar Row
    30(66) x 12, 12, 10

    Dumbbell Shrug
    27.5(60) each x 12, 12, 12

    Cable Rope Face Pull
    20(44) x 15, 15, 15

    Barbell Bicep Curl
    20(44) x 12, 12
    25(55) x 10

    Dumbbell Hammer Curl
    7.5(16) each x 12, 12, 12
    Last edited by ongeelim; 01-15-2020 at 07:06 AM.
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    Registered User ongeelim's Avatar
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    Jan 15, 2020 - Legs
    Squat
    90(198) x 5
    90(198) x 5
    90(198) x 5

    Romanian Deadlift
    80(176) x 8, 8, 8

    Lying Leg Curls
    30(66) x 12, 12, 12

    Leg Extension
    40(88) x 12, 12, 12

    Standing Calf Raises
    55(121) x 15, 15, 15, 15

    Thigh Abductor, SS with Thigh Adductor
    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

    Jan 16, 2020 - Push B
    Overhead Press
    45(99) x 5
    45(99) x 5
    45(99) x 4
    45(99) x 3
    45(99) x 3

    Barbell Incline Bench Press
    50(110) x 8, 7, 6

    Hammer Strength Decline Press
    20(45) each x 9, 8
    18(40) each x 8

    Cable Rope Overhead Triceps Extensions, SS with
    17.5(39) x 9
    15(33) x 12, 12
    Butterfly
    30(66) x 12
    35(77) x 12, 12

    Cable Triceps Pushdown (Straight bar), SS with
    15(33) x 12
    17.5(39) x 12, 12
    Lateral Raise
    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
    Last edited by ongeelim; 01-17-2020 at 08:22 AM.
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  7. #7
    Registered User ongeelim's Avatar
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    Jan 17, 2020 - Pull B
    Barbell Rows
    65(143) x 5
    65(143) x 5
    70(154) x 5
    70(154) x 5
    70(154) x 5

    Lat Pulldown
    39(85) x 12, 12, 12

    Hammer Strength Iso Row
    18(40) each x 12, 12, 12

    Cable Rope Face Pull
    20(44) x 15, 15, 15

    Dumbbell Shrug
    27.5(60) each x 12, 12, 12

    Dumbbell Bicep Curl (Alternate)
    12.5(28) each x 12, 12
    10(22) each x 12

    Dumbbell Hammer Curl
    7.5(16) each x 12, 12, 12
    Last edited by ongeelim; 01-23-2020 at 10:32 AM.
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    Week 3
    Have to admit. I've being slacking for couple of days.

    Jan 20, 2020 - Upper (with Chest strength focused)
    Bench Press
    80(176) x 5 [PR]
    80(176) x 4
    80(176) x 4
    80(176) x 4
    80(176) x 4

    Dumbbell Shoulder Press SS with
    15(33) each x 8
    17.5(39) each x 8, 5
    Dumbbell Incline Bench Press
    15(33) each x 12, 10, 8

    Lat Pulldown SS with
    39(85) x 12, 12
    Cable Seated Row
    36(80) each x 12, 12

    EZ Bar Triceps Extensions, SS with
    20(44) x 12, 12
    Lateral Raise
    7.5(16) each x 15, 15

    Cable Rope Face Pull, SS with
    15(33) x 15, 15
    Dumbbell Bicep Curl (Alternate)
    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

    Jan 21, 2020 - Lower
    Squat
    90(198) x 5
    90(198) x 5
    90(198) x 5

    Romanian Deadlift
    80(176) x 8, 8, 8

    Lying Leg Curls
    30(66) x 12, 12, 12

    Leg Press
    80(176) x 12
    100(220) x 12, 12

    Thigh Abductor, SS with Thigh Adductor
    50(110) x 12, 12

    Standing Calf Raises
    60(121) x 15, 15

    Seated Calf Raises (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
    Last edited by ongeelim; 01-23-2020 at 10:34 AM.
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  9. #9
    Registered User ongeelim's Avatar
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    Jan 22, 2020 - Push
    Overhead Press
    45(99) x 5
    45(99) x 4
    45(99) x 4
    45(99) x 4
    45(99) x 3

    Barbell Incline Bench Press
    50(110) x 8, 8, 6

    Hammer Strength Decline Press
    18(40) each x 12, 12, 11

    EZ Bar Triceps Extensions, SS with
    20(44) x 12, 12, 12
    Dumbbell Fly
    10(22) each x 12, 12, 12

    Cable Triceps Pushdown (Straight bar), SS with
    15(33) x 12
    17.5(39) x 12, 12
    Lateral Raise
    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

    Jan 23, 2020 - Pull
    Deadlifts
    120(265) x 5 [PR]

    Lat Pulldown
    43(95) x 12, 11, 10

    Hammer Strength Iso Row
    18(40) each x 12, 12, 12

    Dumbbell Shrug
    27.5(60) each x 12
    30(66) x 12, 12

    Cable Rope Face Pull
    15(33) x 15, 15, 15

    Barbell Bicep Curl
    25(55) x 12, 11, 10

    Dumbbell Hammer Curl
    7.5(16) each x 12, 12
    10(22) each x 11
    Last edited by ongeelim; 01-23-2020 at 10:35 AM.
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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.
    Jan 29, 2020 - Chest
    Barbell Incline Bench Press
    55(121) x 10, 8
    50(110) x 8

    Dumbbell Bench Press
    25(55) each x 8, 6
    22.5(50) each x 7

    Machine Fly
    35(77) x 12, 12, 12

    Chest Dip
    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

    Jan 30, 2020 - Back
    Deadlifts
    120(265) x 5

    Lat Pulldown
    50(110) x 12, 10
    43(95) x 12

    Cable Seated Row
    43(95) x 12, 10
    36(80) x 12

    Cable Straight Arm Push Down
    22.5(50) x 10, 8
    18(40) x 10

    Feb 1, 2020 - Legs, Shoulder, Arm
    Bench Press
    70(154) x 12
    70(154) x 12
    70(154) x 10
    70(154) x 8

    Romanian Deadlift
    80(176) x 8, 8

    Leg Extensions, SS with
    39(85) x 12
    45(100) x 12, 12
    Seated Leg Curls
    39(85) x 12
    45(100) x 12, 12

    Dumbbell Shoulder Press
    15(33) each x 10
    17.5(39) each x 10, 8

    Lateral Raise, SS with
    7.5(16) each x 15, 15, 15
    Machine Reverse Fly
    32(70) each x 15, 15, 15

    Dumbbell Bicep Curl (Alternate), SS with
    12.5(28) each x 12, 12, 12
    EZ Bar Triceps Extensions
    25(55) x 12
    20(44) x 12, 12

    Dumbbell Hammer Curl, SS with
    7.5(16) each x 12
    10(22) each x 12, 12
    Cable Triceps Pushdown (Straight bar), SS with
    15(33) x 12
    18(40) x 12, 12
    Last edited by ongeelim; 02-01-2020 at 10:40 AM.
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    Week 5
    New week, new workout routine....
    Experimenting with the modified Arnold split: forum[dot]bodybuilding[dot]com/showthread.php?t=178001121

    Feb 02, 2020 (Sunday) - Chest/Back
    BB Bench Press - 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

    DB Incline Bench Press
    12.5kg (28lbs) x 15
    15kg (33lbs) x 12
    17.5kg (39lbs) x 10
    20kg (44lbs) x 7

    DB Fly, supersetted with
    10kg (22lbs) x 12 x 4 sets
    DB Pullover, 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.
    Lat Pulldown
    43kg (95lbs) x 11
    38.5kg (85lbs) x 10
    38.5kg (85lbs) x 10
    38.5kg (85lbs) x 8

    T-Bar Row
    25kg (55lbs) x 12
    30kg (66lbs) x 10
    35kg (77lbs) x 8
    35kg (77lbs) x 8

    Leg raises - 20 reps x 3 sets
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  12. #12
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 79.8kg (176lbs)

    Feb 03, 2020 (Monday) - Shoulder/Arms
    Interestingly, I don't feel any soreness from my arms from yesterday's workout.
    Overhead Press
    45kg (99lbs) x 5
    45kg (99lbs) x 5
    45kg (99lbs) x 5
    45kg (99lbs) x 4
    45kg (99lbs) x 4

    DB Lateral Raise, supersetted with
    7.5kg (16lbs) per side x 15, 15, 15
    Face Pull
    15kg (33lbs) x 15, 15, 14

    DB Shrugs
    30kg (66lbs) per side x 12, 12, 12

    EZ Bar Triceps Extensions, supersetted with
    25kg (55lbs) x 12, 12, 10
    Alternate DB Bicep Curl
    12.5kg (28lbs) per side x 12, 12, 12

    Cable Triceps Pushdown (Straight bar), supersetted with
    20kg (44lbs) x 12, 12, 12
    DB Hammer Curls
    10kg (22lbs) per side x 12, 12, 12

    Decline crunches - 20 reps x 3 sets
    supersetted with Standing Cable Wood Chop - 10 reps per side x 3 sets
    supersetted with Planking - 1 minute x 3 sets
    Last edited by ongeelim; 02-04-2020 at 08:01 AM.
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  13. #13
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 79.0kg (174lbs)
    My weight just dropped way too fast, so I just increased my carb for today.

    Feb 04, 2020 (Tuesday) - Legs
    Squat
    95kg (209lbs) x 5 [PR]
    95kg (209lbs) x 5
    95kg (209lbs) x 5

    Romanian Deadlift
    80kg (176lbs) x 8, 8, 8

    Isolated Leg Extension, supersetted with
    20kg (44lbs) per side x 12
    22.5kg (50lbs) per side x 12, 12
    Lying Leg Curl
    35kg (77lbs) x 12, 12, 12

    Thigh Abductor, supersetted with
    45kg (99lbs) x 15, 15
    Thigh Adductor
    45kg (99lbs) x 15, 15

    Standing Calf Raises
    60kg (132lbs) x 15, 15, 15

    Seated Calf Raises
    70kg (154lbs) x 15, 15
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  14. #14
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 78.8kg (174lbs)

    Feb 05, 2020 (Wednesday) - Back/Chest
    Deadlift
    125kg (275.5lbs) x 5 [PR]

    Seated Cable Row
    41kg (90lbs) x 12
    45kg (100lbs) x 10
    50kg (110lbs) x 8
    50kg (110lbs) x 8

    Lat Pulldown
    41kg (90lbs) x 12
    45kg (100lbs) x 10
    45kg (100lbs) x 8
    45kg (100lbs) x 7

    BB Incline Bench Press
    50kg (110lbs) x 12
    50kg (110lbs) x 10
    50kg (110lbs) x 9

    DB Decline Bench Press
    17.5kg (39lbs) each x 12
    17.5kg (39lbs) each x 10
    20kg (44lbs) each x 8

    Low Cable Fly, supersetted with
    18kg (40lbs) x 12
    13.5kg (30lbs) x 12
    13.5kg (30lbs) x 12

    Decline crunches - 20 reps x 3 sets
    supersetted with, Planking - 1 minute x 3 sets
    Last edited by ongeelim; 02-05-2020 at 09:46 PM.
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  15. #15
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 79.0kg (174lbs)

    Feb 06, 2020 (Thursday) - Shoulder/Arms
    DB Shoulder Press
    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

    DB Lateral Raise, supersetted with
    7.5kg (16lbs) per side x 15, 15, 15
    Machine Reverse Fly
    25kg (55lbs) x 15, 14, 14

    DB Shrugs
    30kg (66lbs) per side x 12, 12, 12

    EZ Bar Seated Overhead Triceps Extensions, supersetted with
    25kg (55lbs) x 12, 12, 10
    BB Curl
    25kg (22lbs) per side x 12, 11, 10

    Cable Rope Triceps Pushdown (Straight bar), supersetted with
    15kg (33lbs) x 12
    17.5kg (39lbs) x 12, 10
    Cable Rope Hammer Curls
    15kg (33lbs) x 12
    17.5kg (39lbs) x 12, 12

    Leg raise - 20 reps x 3 sets
    supersetted with Planking - 1 minute x 3 sets
    Last edited by ongeelim; 02-07-2020 at 07:43 AM.
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  16. #16
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 78.9kg (174lbs)

    Feb 07, 2020 (Friday) - Legs
    Squat
    95kg (209lbs) x 5
    95kg (209lbs) x 5
    95kg (209lbs) x 5

    Romanian Deadlift
    80kg (176lbs) x 8, 8, 8

    Lying Leg Curl, supersetted with
    35kg (77lbs) x 12, 12, 11
    Leg Press
    100kg (220lbs) x 12, 12
    110kg (242.5lbs) x 12

    Thigh Abductor, supersetted with
    50kg (110lbs) x 15, 15
    Thigh Adductor
    50kg (110lbs) x 15, 15

    Standing Calf Raises
    60kg (132lbs) x 15, 15, 15

    Seated Calf Raises
    70kg (154lbs) x 15
    75kg (154lbs) x 15

    Standing Cable Wood Chop - 15, 12 reps per side <-- Cramped during the last set
    Last edited by ongeelim; 02-07-2020 at 07:50 AM.
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  17. #17
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Week 6
    Current Weight: 78.4kg (173lbs)

    Feb 09, 2020 (Sunday) - Chest/Back
    BB Bench Press
    80kg (176lbs) x 5
    80kg (176lbs) x 5
    80kg (176lbs) x 4
    80kg (176lbs) x 4
    80kg (176lbs) x 4

    DB Incline Bench Press
    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

    Cable Incline Fly
    15kg (22lbs) x 11
    10kg (22lbs) x 12, 12

    Lat Pulldown
    41kg (90lbs) x 12
    41kg (90lbs) x 12
    45kg (100lbs) x 10
    45kg (100lbs) x 8

    T-Bar Row
    25kg (55lbs) x 12
    30kg (66lbs) x 12
    35kg (77lbs) x 8
    35kg (77lbs) x 8

    Decline crunches - 20 reps x 3 sets
    supersetted with, Planking - 1 minute x 3 sets
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  18. #18
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 78.0kg (172lbs)

    Feb 10, 2020 (Monday) - Shoulder/Arms
    Overhead Press
    45kg (99lbs) x 5
    45kg (99lbs) x 5
    45kg (99lbs) x 5
    45kg (99lbs) x 4
    45kg (99lbs) x 4

    DB Lateral Raise, supersetted with
    7.5kg (16lbs) per side x 15, 15, 15
    Face Pull
    15kg (33lbs) x 15, 15, 15

    DB Shrugs
    30kg (66lbs) per side x 12, 12, 12

    EZ Bar Incline Triceps Extensions, supersetted with
    25kg (55lbs) x 12, 12, 12
    BB Curl
    25kg (55lbs) x 12, 11, 11

    Cable Underhand Grip Triceps Pushdown (Straight bar), supersetted with
    15kg (33lbs) x 12
    17.5kg (39lbs) x 12, 10
    Cable Rope Hammer Curls
    15kg (33lbs) x 12
    17.5kg (39lbs) x 12, 12

    Leg raises - 20 reps x 3 sets
    supersetted with Planking - 1 minute x 3 sets
    Last edited by ongeelim; 02-13-2020 at 07:50 AM.
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  19. #19
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 77.9kg (172lbs)

    Feb 11, 2020 (Tuesday) - Legs
    Squat
    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

    Romanian Deadlift
    80kg (176lbs) x 8, 8, 8

    Lying Leg Curl, supersetted with
    35kg (77lbs) x 12, 12, 12
    Hack Squat
    40kg (88lbs) x 12, 11, 10

    Thigh Abductor, supersetted with
    50kg (110lbs) x 15, 15
    Thigh Adductor
    50kg (110lbs) x 15, 15

    Standing Calf Raises
    60kg (132lbs) x 15, 15, 15

    Seated Calf Raises
    70kg (154lbs) x 15
    75kg (154lbs) x 15

    Standing Cable Wood Chop - 2 sets x 20 reps per side
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  20. #20
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 78.0kg (172lbs)

    Feb 12, 2020 (Wednesday) - Back/Chest
    Deadlift
    125kg (275.5lbs) x 5

    Pull Up - 10 reps, 8 reps

    Lat Pulldown
    45kg (100lbs) x 8, 8

    Barbell Rows
    60kg (132lbs) x 8, 8

    T-Bar Rows
    30kg (66lbs) x 12, 11, 8

    BB Incline Bench Press
    50kg (110lbs) x 12, 10, 6, 6

    Machine Iso Decline Bench Press
    20kg (45lbs) each x 12, 9, 6
    17.5kg (40lbs) each x 8

    Mid Cable Fly, supersetted with
    9kg (20lbs) x 12
    13.5kg (30lbs) x 12, 12

    Decline crunches - 20 reps x 3 sets
    supersetted with, Planking - 1 minute x 3 sets
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  21. #21
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 78.8kg (174lbs)

    Feb 13, 2020 (Thursday) - Shoulder/Arms
    DB Shoulder Press - 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

    DB Lateral Raise, supersetted with
    7.5kg (16lbs) per side x 15, 15, 15
    Face Pull
    15kg (33lbs) x 15, 15, 15

    DB Shrugs
    30kg (66lbs) per side x 12, 12, 12

    Cable Triceps Pushdown (Straight bar), supersetted with
    22.5kg (50lbs) x 12, 12, 12
    BB Curl
    25kg (55lbs) x 12, 11, 11

    EZ Bar Seated Overhead Triceps Extensions, supersetted with
    25kg (55lbs) x 12, 11, 10
    DB Hammer Curls (Alternate)
    10kg (22lbs) per side x 12, 12, 12

    Leg raise - 20 reps x 3 sets
    supersetted with Planking - 1 minute x 3 sets
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  22. #22
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 79.2kg (174.5lbs)

    Feb 14, 2020 (Friday) - Legs
    Squat
    100kg (220lbs) x 4
    100kg (220lbs) x 4
    100kg (220lbs) x 4

    Romanian Deadlift
    80kg (176lbs) x 8, 8
    85kg (187lbs) x 8

    Lying Leg Curl, supersetted with
    35kg (77lbs) x 12, 12, 11
    Isolated Leg Extension
    22.5kg (50lbs) per side x 12, 12, 12 - Last set alternate

    Thigh Abductor, supersetted with
    50kg (110lbs) x 15, 15
    Thigh Adductor
    50kg (110lbs) x 15, 15

    Standing Calf Raises
    60kg (132lbs) x 15, 15, 15

    Seated Calf Raises
    70kg (154lbs) x 15, 15, 15

    Hanging Oblique Knee Raise - 10, 10 reps per side, supersetted with
    Standing Cable Wood Chop - 15, 15 reps per side
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  23. #23
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Week 7
    Current Weight: 78.5kg (173lbs)

    Feb 09, 2020 (Sunday) - Chest/Back
    BB Bench Press
    80kg (176lbs) x 5
    80kg (176lbs) x 5
    80kg (176lbs) x 5
    80kg (176lbs) x 4 (+ half rep)
    80kg (176lbs) x 4

    DB Incline Bench Press
    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

    Seated Cable Fly
    15kg (22lbs) x 15, 15, 15

    Lat Pulldown
    41kg (90lbs) x 12, 12, 12
    45kg (100lbs) x 8

    Barbell Bent Over Row
    50kg (110lbs) x 12, 12, 10, 10
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  24. #24
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 79.2kg (174.5lbs)

    Feb 10, 2020 (Monday) - Shoulder/Arms
    Overhead Press
    45kg (99lbs) x 5
    45kg (99lbs) x 5
    45kg (99lbs) x 5
    45kg (99lbs) x 4
    45kg (99lbs) x 3

    DB Lateral Raise, supersetted with
    7.5kg (16lbs) per side x 15, 15, 15
    Face Pull
    15kg (33lbs) x 15, 15, 15

    DB Shrugs
    30kg (66lbs) per side x 12, 12, 12

    EZ Bar Incline Triceps Extensions, supersetted with
    25kg (55lbs) x 12, 12, 12
    BB Curl
    25kg (55lbs) x 12, 12, 11

    Cable Rope Triceps Pushdown, supersetted with
    17.5kg (39lbs) x 12, 11, 10
    DB Hammer Curls
    10kg (22lbs) per side x 12, 12, 12
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  25. #25
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
    Rep Power: 0
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    ongeelim is online now
    Current Weight: 79.2kg (174lbs)

    Feb 18, 2020 (Tuesday) - Legs
    Squat
    100kg (220lbs) x 5 [PR]
    100kg (220lbs) x 4
    100kg (220lbs) x 4

    Romanian Deadlift
    85kg (187lbs) x 8, 8, 8

    Lying Leg Curl, supersetted with
    35kg (77lbs) x 12, 12, 12
    Isolated Leg Extension
    22.5kg (50lbs) per side x 12, 12, 12 - All set alternate

    Thigh Abductor, supersetted with
    50kg (110lbs) x 15, 15
    Thigh Adductor
    50kg (110lbs) x 15, 15

    Standing Calf Raises
    60kg (132lbs) x 15, 15, 15

    Seated Calf Raises
    70kg (154lbs) x 15, 15
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  26. #26
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
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    ongeelim is online now
    Current Weight: 78.8kg (174lbs)

    Feb 19, 2020 (Wednesday) - Back/Chest
    Deadlift
    130kg (286.5lbs) x 5 [PR]

    Pull Up - 10, 8, 7, 6

    Seated Cable Row
    45kg (100lbs) x 12, 10
    41kg (90lbs) x 12, 12

    BB Incline Bench Press
    50kg (110lbs) x 12, 10
    45kg (100lbs) x 10, 8

    DB Decline Bench Press
    20kg (44lbs) per side x 10
    17.5kg (39lbs) per side x 10, 10

    DB Incline Fly
    7.5kg (16lbs) per side x 12
    10kg (22lbs) per side x 12, 12
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  27. #27
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
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    ongeelim is online now
    Current Weight: 78.4kg (173lbs)

    Feb 20, 2020 (Thursday) - Shoulder/Arms
    DB Shoulder Press - 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

    DB Lateral Raise, supersetted with
    7.5kg (16lbs) per side x 15, 15, 15
    Face Pull
    15kg (33lbs) x 15, 15, 15

    DB Shrugs
    30kg (66lbs) per side x 12, 12, 12

    Cable Rope Triceps Pushdown, supersetted with
    20kg (44lbs) x 12, 12, 10
    BB Curl
    25kg (55lbs) x 12, 12, 12

    EZ Bar Skullcrusher, supersetted with
    25kg (55lbs) x 12, 12, 12
    DB Hammer Curls (Alternate)
    10kg (22lbs) per side x 12, 12, 12

    Feb 21, 2020 (Friday) - Legs
    Squat
    100kg (220lbs) x 5
    100kg (220lbs) x 5
    100kg (220lbs) x 4

    Romanian Deadlift
    85kg (187lbs) x 8, 8, 8

    Kneeling Leg Curl, supersetted with
    17.5kg (39lbs) per side x 12, 12, 12
    Isolated Leg Extension
    22.5kg (50lbs) per side x 12, 12
    25kg (55lbs) per side x 12

    Standing Calf Raises
    60kg (132lbs) x 15, 15, 15

    Seated Calf Raises
    70kg (154lbs) x 15, 15, 15

    Thigh Abductor, supersetted with
    50kg (110lbs) x 15, 15
    Thigh Adductor
    50kg (110lbs) x 15, 15
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  28. #28
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
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    ongeelim is online now
    Week 8
    Switching back to push, pull, legs 2x/week for this week. Will see how it goes for this week.
    Current Weight: 78.6kg (173lbs)

    Feb 23, 2020 (Sunday) - Push A
    BB Bench Press
    80kg (176lbs) x 5
    80kg (176lbs) x 5
    80kg (176lbs) x 5
    80kg (176lbs) x 5, followed by 60kg (132lbs) x 8

    DB Shoulder Press
    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

    DB Incline Bench Press
    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

    Incline Cable Fly
    15kg (22lbs) x 10, 7
    10kg (22lbs) x 11

    Cable Rope Triceps Pushdown
    20kg (44lbs) x 10
    17.5kg (39lbs) x 10, 10

    EZ Bar Skullcrusher
    25kg (55lbs) x 12, 12, 12
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  29. #29
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
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    ongeelim is online now
    ...and I alternate calf and abs workout on workout day, so I'm doing abs and calf workout 3x/week.

    Current Weight: 78.6kg (173lbs)

    Feb 24, 2020 (Monday) - Pull A
    Deadlift
    130kg (286.5lbs) x 5

    Lat Pulldown
    45kg (100lbs) x 12, 12, 10
    41kg (90lbs) x 12

    T-Bar Row
    30kg (66lbs) x 12, 12, 10
    25kg (55lbs) x 12

    DB Shrugs
    25kg (55lbs) per side x 12, 12, 12

    Face Pull
    15kg (33lbs) x 15, 15, 15

    BB Curl
    25kg (55lbs) x 12, 11, 10

    DB Hammer Curls
    10kg (22lbs) per side x 12, 12, 11

    Current Weight: 78.5kg (173lbs)

    Feb 25, 2020 (Tuesday) - Legs A
    Squat
    100kg (220lbs) x 5
    100kg (220lbs) x 4
    100kg (220lbs) x 5

    Romanian Deadlift
    85kg (187lbs) x 8, 8, 8

    Kneeling Leg Curl, supersetted with
    35kg (77lbs) x 12, 12, 12
    Hack Squat
    45kg (100lbs) x 12, 12, 12

    Thigh Abductor, supersetted with
    50kg (110lbs) x 15, 15
    Thigh Adductor
    50kg (110lbs) x 15, 15
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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  30. #30
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 29
    Posts: 37
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    ongeelim is online now
    Current Weight: 78.3kg (173lbs)

    Feb 26, 2020 (Wednesday) - Push B
    Overhead Press
    45kg (99lbs) x 5
    45kg (99lbs) x 5
    45kg (99lbs) x 5
    45kg (99lbs) x 5, followed by 35kg (77lbs) x 8

    BB Incline Bench Press
    50kg (110lbs) x 12, 10, 8
    45kg (100lbs) x 10

    DB Decline Bench Press
    17.5kg (39lbs) per side x 12, 12, 10

    DB Fly
    10kg (22lbs) per side x 12, 12
    12.5kg (28lbs) per side x 10

    DB Lateral Raise
    7.5kg (16lbs) per side x 15, 15, 15

    EZ Bar Skullcrusher
    25kg (55lbs) x 12, 11, 10

    Cable Triceps Pushdown
    20kg (44lbs) x 12, 11, 10
    Training Log: https://forum.bodybuilding.com/showthread.php?t=177904941
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