ky
New Member
Posts: 46
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Post by ky on Sept 15, 2011 5:19:16 GMT -5
Hey everybody! I train with Tony online. I'm not a pro, just a normal guy looking to get stronger. Nice to see all of you here!
MAX Record (Jun 19 2011): Squat 100kg (target for now 150kg) Bench 70kg (target for now 105kg) Deadlift 100kg (target for now 150kg)
5'4'' 54kg - 55kg
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ky
New Member
Posts: 46
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Post by ky on Sept 15, 2011 5:23:49 GMT -5
Weight Measurement Record (after -0.5kg clothes weight) TANITA Body Composition Analyzer SC-330
31 Jan 2011 - 52.4kg 20% BF 160cm 27 yrs (should've been 163cm) - Different TANITA model. Resume training after months of rest 2 Apr 2011 - 55.7kg 18.1% BF 160cm 27 yrs (should've been 163cm)
Felt burnt-out - Apr 18 Last workout Restarted light May 13
8 May 2011 - 55.1kg 15.0% BF 163cm 27 yrs
May 29 - Last workout (need a pro's help on periodization)
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RESTART - Jun 19 (Get MAX numbers); Jun 27 First WEEK with Tony No weight record - presumably a bit below 55kg due to rest and not training + BJJ since end Apr.
13 Jul 2011 - 54.7kg 14.8% BF 163cm 27 yrs 11 Aug 2011 - 55.4kg 14.5% BF 163cm 20 yrs (should've been 28 yrs) - halted BJJ end of Jul due to time constraints + save energy for recovery Started drinking low-lactose milk around this period 9 Sep 2011 - 56.7kg 15.2% BF 163cm 28 yrs (56.7 new height since 31 Dec 2009 - using weight gain powders then. Quite those and only consume normal food this time) 7 Oct 2011 - 57.2kg 16.9% BF 163cm 28 yrs (new weight record! - surprisingly as eating discipline was lesser for the month (felt I did not eat enough + not feeding on time when feeling hungry). Milk does help a lot.
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ky
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Posts: 46
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Post by ky on Sept 15, 2011 5:55:19 GMT -5
Sep 2 2011 Squats (Week 9)
Squats Warm 20x8, 40x8, 60x6, 70x4, 80x2 87.5kgx2x3sets
Leg Curls Warm 20, 25x6 35x6x4sets
Leg Extensions Warm 25x6 35x6 40x6x3
Calf Raises Warm 40x8, 80x8 120kgx6x4sets
Weighted Sit-Up 2.5kgx6x4sets
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ky
New Member
Posts: 46
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Post by ky on Sept 15, 2011 5:55:37 GMT -5
Sep 4 2011 Bench (Week 9)
Barbell Bench Warm 20x8, 30x8, 40x6, 50x4 62.5kgx2x3sets
Flat DB Press (palms facing each other) 25kgx6 25kgx6 22.5kgx6 22.5kgx3.5 2.5missed
DB Extensions Warm 2.5x3 5kgx6x4sets
Plate Raises Warm 5x6 10kgx6x2sets 12.5kgx6x2sets
Hanging leg raises 7x1set 6x3sets
Ab Machine (extra) 35x6 40x6x2 25x6 Janda style
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ky
New Member
Posts: 46
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Post by ky on Sept 15, 2011 6:05:26 GMT -5
Sep 6 2011 Deadlifts (Week 9)
Deadlifts Warm 20x10, 40x8, 50x6, 60x4, 80x3 87.5kgx2x3sets
Bent-over Rows Warm 20x8, 30x6 40kgx6x2sets 45kgx6x2sets
DB Shrugs Warm 10x8, 20x6 27.5kgx6x3sets 30x6x1set
Barbell Curls Warm 20x4, 10x5 20kgx6x1set 25kgx6x3sets
Weighted sit-up 1big aerobic DB (est 10lbs)x6x4sets
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ky
New Member
Posts: 46
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Post by ky on Sept 15, 2011 14:09:45 GMT -5
Sep 9 2011 Squats (Week 10)
Squats Warm 20x8, 40x8, 60x6, 80x3 95kgx2x2sets
Leg Curls Warm 20, 25x6 37.5x6x3sets 40x6
Leg Extensions Warm 25x6 40x6 42.5x6x2 45x6
Calf Raises Warm 40x8, 80x6 122.5kgx6x3sets 122.5kgx5 1 miss
Weighted Sit-Up 5kgx6x4sets
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ky
New Member
Posts: 46
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Post by ky on Sept 15, 2011 14:10:22 GMT -5
Sep 12 2011 Bench (Week 10)
Barbell Bench Warm 20x8, 40x7, 50x3, 60x2 67.5kgx2x2sets
Flat DB Press (palms facing each other) 25kgx6 25kgx6 25kgx5 1 missed 22.5kgx4.5 1.5missed
DB Extensions Warm 2.5x3 7.5kgx 4, 3 (right-left) target 6 each arm; missed 2, 3 5kgx6x2sets 7.5kgx 3, 3 (right-left) target 6 each arm; missed 3, 3
Plate Raises Warm 5x6 10kgx6 15kgx2 (too heavy), dropped to 12.5kgx4 to get 6 total reps 12.5kgx6 13.75kgx6
Weighted sit-up 2L Aerobic DB on chest x6 (est 20lbs) 2L + 1S Aerobic DB on chest x 6 (est 25lbs) x6x2ses 2L Aerobic DB beside head x 6
Remarks: DB Extensions - Tough exercise. Can't use too much weight.
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ky
New Member
Posts: 46
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Post by ky on Sept 15, 2011 14:24:49 GMT -5
Sep 15 2011 Deadlifts (Week 10)
Deadlifts Warm 20x10, 40x8, 50x6, 60x4, 70x1, 80x1 95kgx2x2sets
Bent-over Rows Warm 20x8, 30x6 45kgx6x4sets
DB Shrugs Warm 15x6 30x6x4sets
Barbell Curls Warm 10x6 25kgx6x2sets 27.5kgx3 missed 3 (rushing - gym closing) 27.5kgx2 missed 4 (rushing - gym closing)
Tucks (should've been Weighted sit-ups) 4x6 - (rushing - gym closing)
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jesse
New Member
Posts: 45
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Post by jesse on Sept 17, 2011 13:40:55 GMT -5
Good job KY, good to have you here. Making progress already keep it up
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Post by Tony Atkins on Sept 17, 2011 15:32:01 GMT -5
Glad to see you started a training log KY!
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ky
New Member
Posts: 46
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Post by ky on Oct 7, 2011 11:27:42 GMT -5
Thanks for the motivation guys!
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ky
New Member
Posts: 46
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Post by ky on Oct 7, 2011 11:34:52 GMT -5
Sep 19 Squats (Week 11)
Squat Warmup 20x8 Warmup 40x6, 60x6,70x3, 80x2 97.5x2x1set
Leg curls Warm 20, 25x6 42.5x6x4sets
Leg extensions Warm 25x6 47.5x6x4sets
Calf raise Warmup 40kgx8 Warmup 80kgx6 122.5x6x4sets
Weighted sit-up 6.25kgx6x4sets
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ky
New Member
Posts: 46
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Post by ky on Oct 7, 2011 11:35:13 GMT -5
Sep 21 bench (Week 11)
Barbell bench 20x8, 30x6 40x6, 50x4, 60x2 70kgx2x1sets
Flat DB press palms in 25kgx6 55lbs 25x6 55lbs 25x4 55lbs 25x6 55lbs
DB ext 2.5x4warm 5lbs 5x4 10lbs 15lbs (Right, Left) 6,6 6,5 (1 miss), 6,4 (2 misses), 4 (2 misses), 3 (3 misses)
Plate raises 5kgx6 warm 10kgx4 warm 15kgx6, 5 (1 miss) 12.5x6 rushing - gym closing 15x3 (3 misses) rushing - gym closing
Tucks None - rushing - gym closing
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ky
New Member
Posts: 46
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Post by ky on Oct 7, 2011 11:35:41 GMT -5
Sep 23 Deadlift (Week 11)
Deads Warm 20x10, 40x8, 50x6,60x4,70x2,80x2 97.5x2x1set
Bent over rows 20x8 30x5 45x6x4
Db shrugs Warm 15x6 32.5x6x4
Bb Curls Warm up 10kgx6 27.5x6x2sets 27.5x2 (4 misses) 27.5x3 (3 misses)
Weighted sit-up janda 7.5x6 chest 5kgx6 head 5kgx5 head (1 miss) 5kgx3 head (3 misses)
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ky
New Member
Posts: 46
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Post by ky on Oct 7, 2011 11:36:45 GMT -5
Sep 26 Squats (Week 12)
Squat Warmup 20x8 Warmup 40x6, 60x6,70x3, 80x2 62.5x2x8
Leg curls Warm 20, 25x6 45x6x4sets
Leg extensions Warm 25x6 50x6x4sets
Calf raise Warmup 40kgx12 Warmup 80kgx8 125x6x4sets
Weighted sit-up 5kg headx6x2sets 3 (3 misses), 2 (4 misses)
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