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]
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Thread: ongeelim's Training Log
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01-05-2020, 07:42 AM #1
ongeelim's Training Log
Last edited by ongeelim; 01-07-2020 at 07:25 AM.
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01-05-2020, 08:03 AM #2
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 06:00 AM.
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01-06-2020, 07:08 AM #3
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 plankingLast edited by ongeelim; 01-08-2020 at 07:53 AM.
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01-09-2020, 06:03 AM #4
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 plankingLast edited by ongeelim; 01-10-2020 at 05:53 PM.
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01-13-2020, 06:16 AM #5
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, 12Last edited by ongeelim; 01-15-2020 at 06:06 AM.
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01-15-2020, 06:08 AM #6
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 plankingLast edited by ongeelim; 01-17-2020 at 07:22 AM.
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01-17-2020, 07:21 AM #7
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, 12Last edited by ongeelim; 01-23-2020 at 09:32 AM.
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01-20-2020, 07:00 AM #8
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 plankingLast edited by ongeelim; 01-23-2020 at 09:34 AM.
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01-22-2020, 07:54 AM #9
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 11Last edited by ongeelim; 01-23-2020 at 09:35 AM.
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01-29-2020, 07:59 AM #10
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, 12Last edited by ongeelim; 02-01-2020 at 09:40 AM.
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02-03-2020, 06:40 AM #11
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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02-03-2020, 06:54 AM #12
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 setsLast edited by ongeelim; 02-04-2020 at 07:01 AM.
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02-04-2020, 07:13 AM #13
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, 15Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-05-2020, 07:18 AM #14
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 setsLast edited by ongeelim; 02-05-2020 at 08:46 PM.
Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-06-2020, 07:05 AM #15
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 setsLast edited by ongeelim; 02-07-2020 at 06:43 AM.
Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-07-2020, 06:42 AM #16
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 setLast edited by ongeelim; 02-07-2020 at 06:50 AM.
Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-09-2020, 06:13 AM #17
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 setsTraining Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-10-2020, 02:20 AM #18
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 setsLast edited by ongeelim; 02-13-2020 at 06:50 AM.
Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-11-2020, 06:21 AM #19
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 sideTraining Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-12-2020, 05:48 AM #20
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 setsTraining Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-13-2020, 06:51 AM #21
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 setsTraining Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-14-2020, 05:16 AM #22
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 sideTraining Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-16-2020, 07:00 AM #23
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, 10Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-17-2020, 07:20 AM #24
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, 12Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-18-2020, 04:58 AM #25
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, 15Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-19-2020, 06:05 AM #26
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, 12Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-21-2020, 06:59 AM #27
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, 15Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-23-2020, 06:30 AM #28
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, 12Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-25-2020, 06:54 AM #29
...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, 15Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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02-26-2020, 07:52 AM #30
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, 10Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
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