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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
    Registered User ongeelim's Avatar
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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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  6. #6
    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 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)
    12.5(28) each x 12, 12
    10(22) each x 12

    Dumbbell Hammer Curl
    7.5(16) each x 12, 12, 12
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  8. #8
    Registered User ongeelim's Avatar
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    Week 3
    Have to admit. I've being slacking for couple of days. Will try to do Upper/Lower/Push/Pull/Legs this week, as I'll be out for entire next week.

    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; Yesterday at 07:47 AM.
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