ky
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Posts: 46
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Post by ky on Oct 7, 2011 11:37:06 GMT -5
Sep 29 bench (Week 12)
Barbell bench 30x8 45kgx3x9
Flat DB press palms in 27.5kgx6 27.5x4 (2 misses) 25x6 27.5x2 (4 misses)
Min rest rushing DB ext 2.5x4warm 5lbs 7.5kg (Right, Left) - 6,6 6,6 6,5 (1miss), 5 (1 miss), 3 (3 misses)
Plate raises 5kgx6 warm 10kgx4 warm 15kgx6, 6, 5 (1 miss), 4.5 (1.5 miss). Pretty rushed. Gym closing
Lying leg raises 6x4 Casual bicycles, sit-up, crunch, plank 6,6,6,fatigue
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ky
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Posts: 46
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Post by ky on Oct 7, 2011 11:37:23 GMT -5
Oct 3 Deadlift (Week 12)
Deads Warm 20x10, 40x8, 62.5x2x8
Bent over rows 20x8 30x5 47.5x6x4
Db shrugs Warm 15x6 35x6x4
Bb Curls Warm up 10kgx6 27.5x6x2sets 27.5x5 (1 miss) 27.5x3 (3 misses)
Ab machine 40x6 50x6 55x6 60x3 (3 misses)
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ky
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Post by ky on Oct 7, 2011 11:37:50 GMT -5
Oct 7 Squats (Week 13)
Squat Warmup 20x8 Warmup 40x7, 60x6, 80x3 102.5x1x2sets
Leg press (wide stance) Warmup x8 (empty) 10kgx15 15kgx15 20kgx15
Leg curls Warm 20, 25x6 30x15 35x13 32.5x15
Situps 20, 19 (rushed - gym closing)
Leg raises 20 20 (rushed - gym closing)
DB side bends 10kg each side x20 20kg each side x 20 (rushed - gym closing)
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ky
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Posts: 46
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Post by ky on Oct 7, 2011 12:01:07 GMT -5
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. Started drinking low-lactose milk somewhere in August.
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ky
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Posts: 46
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Post by ky on Oct 13, 2011 14:42:29 GMT -5
Oct 9 bench (Week 13)
Barbell bench 20x8,30x7,40x6,50x3,60x2 72.5kgx1x2sets
Chest machine 3x15 30,35,40
DB shoulder press 3x15 12.5kgx9 10kgx14 10kgx7, 7.5kgx4
Dips 3x10 4, 10, 10 (1st set - got to close to machine - parallel grip). Used the usual V grip on next 2 sets + proper spacing.
DB curls 3x15 7.5kgx15 10kgx4, 7.5x6, 7.5x6
Felt different in this workout compared to past heavy workouts. Muscles were fatigued and pumped.
Got a big guy as spotter for 2nd set of Bench for safety. He helped too much (I didn't really need the help). He was too concerned but anyway I appreciated his help.
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ky
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Posts: 46
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Post by ky on Oct 13, 2011 14:47:17 GMT -5
Oct 12 Deadlift (Week 13)
Deads Warm 20x10, 40x8,60x6,80x3,90x1 102.5kgx1x2sets
DB stiff legged dl 5kgx10 warmup 10kgx15 12.5kgx15 15kgx15
Pullups 3x10 Lat machine 20x8, 25 x8 warmup 10,6,5 (Could do better, tired the night before. Must push harder next workout)
1 arm DB rows 10kgx15 10kgx15 12.5x15
Weighted sit-up 3x10 10lbs x10 13lbsx10 18lbsx10
(Gym closed so I skipped the above. Substituted with weighted crunches after reaching home instead).
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ky
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Posts: 46
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Post by ky on Oct 13, 2011 14:49:05 GMT -5
Looking forward to break PRs next 3 workouts (Week 14).
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Post by Tony Atkins on Oct 14, 2011 2:20:13 GMT -5
Hey KY,
I sent you an email too. Just wanted to let you know I sent you a package out on Tuesday. Should be there anywhere from 6-10 days.
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ky
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Posts: 46
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Post by ky on Oct 17, 2011 10:42:25 GMT -5
No prob Tony. Will be on the lookout!
Oct 17 Squats (week 14 - MAX OUT) Squat Warmup Bar x10 Warmup 40kgx8, 60x6, 80x3, 90x1 105kgx1 110kgx1 Friendly spotters unknowingly helped a bit by pulling the bar but I know I can do it myself so wasn't satisfied. 115kgx grind x miss 112.5kgx1 grinded it up! New MAX! Told spotters No help this time 115kg reattempt miss
Leg press (wide stance) 3x15 50 x15, 60x15, 70 x15 using machine
Leg curls Warm 20, 25x6 3x15 32.5x15, 35x15, 37.5x15 (stop a bit in between)
Situps 2x20 20, 20
Leg raises 2x20 10 hanging , 10 normal 8 normal rest a while, 8 fast
DB side bends 2x20 20kg each side x11 10kg each side x 20
Overall pretty happy with the new Max (+12.5kg)! Was targetting +15kg but oh well I couldn't grind it up despite max effort. Thanks Tony!!! Would have no idea how to do this myself!
Don't know if having some slight sore throat & cough since few days back affected my appetite + strength (ate less before workout today + pretty close to wokout time so not that optimal). After this session somehow it reminded me to drink lots of water. But still no excuses. Gave out best effort. No regrets.
Going for max bench and max Deadlifts on Wed & Fri armed with new experience!
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Post by Tony Atkins on Oct 23, 2011 15:12:54 GMT -5
Hey KY, I got your email, and wanted to say congrats on all of your new PR's!!!
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Post by Brian Hill on Oct 23, 2011 16:54:38 GMT -5
Sweet! 27 lbs PR on your squat is pretty substantial progress in such a short time!
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ky
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Posts: 46
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Post by ky on Nov 1, 2011 12:42:49 GMT -5
Thanks guys!
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ky
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Posts: 46
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Post by ky on Nov 1, 2011 12:49:21 GMT -5
Oct 19 bench (Week 14 - MAX OUT)
Barbell bench 20x8,30x7,40x8,50x5,60x3,70x1 75kgx1 77.5x1 80x1 (new Max!) Grind. Spotter on. 82.5xmiss (reattempt x miss)
Chest machine 3x15 30,35,40 15,15,10 last set interrupted
DB shoulder press 3x15 10kgx7 10kgx7 7.5kgx12
Dips 10, 10, 8
DB curls 3x15 7.5kgx15 7.5x15 lost count record 7.5x7 lost count record
Not that good today due to interruptions from meeting + traffic jam. Had only 1 big meal for the day + another quick meal just 45 mins before workout.
Nevertheless, I did my best and was happy with the new Max (+10kg from a previous 70kg)!
Got smarter by drinking more water.
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ky
New Member
Posts: 46
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Post by ky on Nov 1, 2011 12:55:25 GMT -5
Oct 12 Deadlift (Week 14 - MAX OUT)
Deadlifts (conventional) Warmup 20x10, 40x10,60x6,70x3, Belt on Warmup 80x1,90x1 105x1 110x1 115x1 (new MAX!) 117.5 missed several (2-3) attempts/reattempts
DB stiff legged dl 5kgx10 warmup 10kgx6 warm 17.5kgx15x3sets
Pullups 5,5,4
1 arm DB rows 15kg 15,15 15kg 11,8 12.5kg 15,15
Weighted sit-up (skipped due to lack of time - gym closing)
Today was great - enough food etc. Very happy with the new MAX (+15kg from a previous 100kg), as targetted. Just started using my 11-year old belt. The belt helped I guess (better MAX than squat!)
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ky
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Posts: 46
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Post by ky on Nov 1, 2011 12:58:14 GMT -5
October 12 - New Maxes/PRs
Squat - 112.5kg (+12.5kg, previous - 100kg) Bench - 80kg (+10kg, previous - 70kg) Deadlift - 115kg (+15kg, previous - 100kg) Total - 307.5kg (+37.5kg, previous - 270kg)
Thanks a lot Tony!
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