Day 5
Squat: 70kg x 5, 72.5kg x 5, 75kg x 5
Leg curls: 105lb x 10, 110lb x 10
Barbell row: 65kg x 6, 67.5kg x 6, 67.5kg x 6, 67.5kg x 6
Bar curls: 25kg x 8, 25kg x 8, 25kg x 8
Calf raise: 200lb x 15, 200lb x 15, 200lb x 15
Notes: using too much momentum on rows.
AAR: good workout, seems like going in the evening is a lot better than in the afternoon or morning. hmm, seems like that's how it's gonna be next time anyway, jurong sports complex ftw!
Wednesday, March 3, 2010
Sunday, February 28, 2010
When You Put The 3 Of Them Together, You Get An Immovable Wall
Day 4
Incline bench press: 57.5kg x 5, 60kg x 5, 60kg x 5
Dumbbell bench press: 2 x 22.5kg x 8, 2 x 22.5kg x 8, 2 x 22.5kg x 8, 2 x 22.5kg x 8
Seated dumbbell press: 2 x 15kg x 7, 2 x 15kg x 8, 2 x 15kg x 8
Rope pulldown: 90lb x 10, 80lb x 10, 80lb x 10
Reverse curls: 2 sets of 12 and 1 last set of 8
Notes: bench form needs more tweaking
AAR: quite a fruitful workout. not much comments here today
Incline bench press: 57.5kg x 5, 60kg x 5, 60kg x 5
Dumbbell bench press: 2 x 22.5kg x 8, 2 x 22.5kg x 8, 2 x 22.5kg x 8, 2 x 22.5kg x 8
Seated dumbbell press: 2 x 15kg x 7, 2 x 15kg x 8, 2 x 15kg x 8
Rope pulldown: 90lb x 10, 80lb x 10, 80lb x 10
Reverse curls: 2 sets of 12 and 1 last set of 8
Notes: bench form needs more tweaking
AAR: quite a fruitful workout. not much comments here today
Thursday, February 25, 2010
As A Matter Of Fact....
no, i'm not going for some extreme physique shit if any of you are wondering. i'm just looking to train for a stronger, denser body rather than a buffed-up looking one. the reasons for such is rather personal and private, so i'd rather keep it to myself unless i actually blurt it out unknowingly. either way, no, i don't wanna get hyuuuuuge
That's Huge, But Ain't Nice.
Day 3
Deadlift: 100kg x 5, 100kg x 5, 100kg x 5
Leg press: 280lb x 10, 280 x 10
Lat pulldown: 140lb x 6, 140lb x 6, 140lb x 6, 140lb x 6
Dumbbell curl: 2 x 12.5kg x 8, 2 x 12.5kg x 8, 2 x 12.5kg x 8
Calf raise: 200lb x 15, 200lb x 15, 200lb x 15
Notes: lack of grip strength for 3 consecutive sets of deadlift and 4 consecutive sets of pulldowns. left arm failed on last set last rep of curls
AAR: maybe deadlift was easier last time with only 1 set to beat, but considering there's 3 now... damn. it IS a lot better for training my grip though. i don't think i'll be going up to 105kg for 3 sets anytime soon. lat pulldowns had a lot of space for more weight to be put on. next time round i'd try 150lb. my grip failed me on my curls towards the end as well. seems like there's something i need to do about it
Deadlift: 100kg x 5, 100kg x 5, 100kg x 5
Leg press: 280lb x 10, 280 x 10
Lat pulldown: 140lb x 6, 140lb x 6, 140lb x 6, 140lb x 6
Dumbbell curl: 2 x 12.5kg x 8, 2 x 12.5kg x 8, 2 x 12.5kg x 8
Calf raise: 200lb x 15, 200lb x 15, 200lb x 15
Notes: lack of grip strength for 3 consecutive sets of deadlift and 4 consecutive sets of pulldowns. left arm failed on last set last rep of curls
AAR: maybe deadlift was easier last time with only 1 set to beat, but considering there's 3 now... damn. it IS a lot better for training my grip though. i don't think i'll be going up to 105kg for 3 sets anytime soon. lat pulldowns had a lot of space for more weight to be put on. next time round i'd try 150lb. my grip failed me on my curls towards the end as well. seems like there's something i need to do about it
Tuesday, February 23, 2010
Yes I Can Lift Heavy Weights, No I Won't Help You Off Your Couch
Day 2
Bench Press: 70kg x 5, 70kg x 5, 70kg x 5
Incline Dumbbell Press: 2 x 20kg x 8, 2 x 20kg x 8, 2 x 20kg x 8, 2 x 20kg x 8
Military Press: 30kg x 8, 30kg x 8, 30kg x 8
Skullcrusher: 17.5kg x 10, 15kg x 10, 15kg x 10
Reverse Curl: 3 x 12
Notes: Overhead press form needs tweaking
AAR: Bench press was a success. seems like my upper torso hasn't failed me. looking forward to the next session for deadlifts. and it's about time i did something about my shoulders - it's been bugging me since secondary school life.
Bench Press: 70kg x 5, 70kg x 5, 70kg x 5
Incline Dumbbell Press: 2 x 20kg x 8, 2 x 20kg x 8, 2 x 20kg x 8, 2 x 20kg x 8
Military Press: 30kg x 8, 30kg x 8, 30kg x 8
Skullcrusher: 17.5kg x 10, 15kg x 10, 15kg x 10
Reverse Curl: 3 x 12
Notes: Overhead press form needs tweaking
AAR: Bench press was a success. seems like my upper torso hasn't failed me. looking forward to the next session for deadlifts. and it's about time i did something about my shoulders - it's been bugging me since secondary school life.
Coming Out Of Tekong
Into the iron hold.
Day 1
Weight: 69.9kg
Body Fat: 12.5%
Squat: 85kg x 5, 80kg x 5, 80kg x 5
Leg Curls: 100lb x 10, 100lb x 10, 100lb x 10
Bent Row: 65kg x 6, 65kg x 6, 60kg x 6, 60kg x 6
Bar Curl: 22.5kg x 8, 22.5kg x 8, 22.5kg x 8
Calf Raise: 200lb x 15, 200lb x 15, 200lb x 15
Notes: Lost quad strength, need to review form for squats.
AAR: My glutes, hams and quads are aching like hell now. can't even sit or climb up steps properly, thanks to the lack of lower leg training in NS. so much for RMJ. even my lower back got fucked from the squats. time to get my quads back to shape, though it'll be a lot bigger and out of proportion as usual
Day 1
Weight: 69.9kg
Body Fat: 12.5%
Squat: 85kg x 5, 80kg x 5, 80kg x 5
Leg Curls: 100lb x 10, 100lb x 10, 100lb x 10
Bent Row: 65kg x 6, 65kg x 6, 60kg x 6, 60kg x 6
Bar Curl: 22.5kg x 8, 22.5kg x 8, 22.5kg x 8
Calf Raise: 200lb x 15, 200lb x 15, 200lb x 15
Notes: Lost quad strength, need to review form for squats.
AAR: My glutes, hams and quads are aching like hell now. can't even sit or climb up steps properly, thanks to the lack of lower leg training in NS. so much for RMJ. even my lower back got fucked from the squats. time to get my quads back to shape, though it'll be a lot bigger and out of proportion as usual
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