Bad Day

Lousy performance on the exercises today, cant really pinpoint why. Could be i havent been doing smith presses for almost 3 weeks, and it took too much outta me

Shoulders & Tris

Smith Machine Seated Press
Rest/Pause & Drop
50kg 9 reps, 2 reps; 40kg 7 reps; 20kg 6 reps
50kg 7 reps, 0 reps; 40kg 3 reps; 20kg 5 reps

Standing Laterals
Rest/Pause & Drop
30lbs 10reps, 2 reps; 20lbs 5 reps; 10lbs 8 reps
30lbs 8reps, 2 reps; 20lbs 5 reps; 10lbs 5 reps

Seated Single DB Raise
Rest/Pause & Drop
30lbs 11 reps, 3 reps; 25lbs 6 reps, 4 reps
30lbs 10 reps, 1 reps; 25lbs 4 reps, 2 reps

Dips
Rest/Pause & Drop
BW + 50lbs 7 reps, 0 reps; BW 6 reps, 6 reps
BW + 50lbs 2 reps, 0 reps; BW 4 reps, 1 rep

Lying DB Extension
Rest/Pause & Drop
25lbs 14 reps, 3 reps; 20lbs ? 15lbs ?
25lbs 10 reps, 1 reps; 20lbs ? 15lbs ?

Pulldowns
Rest/Pause & Drop
25kg 12 reps, 2 reps; 20kg ?, 15kg ?
25kg 8 reps, 2 reps; 20kg ?, 15kg ?

Caught between dinner and a hard place

Had to catch a movie, so i drove off to the gym from work. Due to time constraints i had to scrap the last exercise on the list, the seated leg curl

Legs

ATG Squat
Rest/Pause & Drop
80kg 11 reps, 2 reps; 60kg 7 reps; 40kg 8 reps;
80kg 6 reps, 1 rep; 60kg 5 reps; 40kg 5 reps;

Leg Press
Rest/Pause & Drop
140kg 13 reps, 3 reps; 70kg 10 reps; 35kg 10 reps;
140kg 9 reps, 2 reps; 70kg 5 reps; 35kg 7 reps;

Leg Extensions
Rest/Pause & Drop
40kg 14 reps, 2 reps; 30kg ?; 20kg?
40kg 8 reps, 1 reps; 30kg 3 reps; 20kg 4 reps

DB SLDL
60lb 2 sets of 10

What would Rambo do

I had a good nights sleep on Sunday, but somehow i felt groggy this morning. Had to snack a little throughout the day to keep my eyes open.

Chest & Biceps

DB Flat Bench
Rest/Pause & Drop
70lbs 12 reps, 2 reps; 35lbs 10 reps; 25lbs 6 reps;
70lbs 5 reps, 0 reps; 35lbs 6 reps; 25lbs 3 reps;

Pec Deck
Rest/Pause & Drop
45lbs 13 reps, 3 reps; 35lbs 8 reps; 25lbs 8 reps;
45lbs 7 reps, 1 reps; 35lbs 5 reps; 25lbs 4 reps;

Cable Cross
Rest/Pause & Drop
35lbs 14reps, 3 reps; 30lbs ? 25lbs ?
35lbs 11reps, 1 reps; 30lbs ? 25lbs ?

Preacher Curl
Rest/Pause & Partials
25kg 10reps, 1 rep, Partial 4 reps
25kg 5 reps, 1 rep, Partial 2 reps

Hammer Curl
Rest/Pause & Drop
25lbs 14 reps, 3 reps; 20lbs 4 reps; 10lbs 8 reps;
25lbs 11 reps, 2 reps; 20lbs ?; 10lbs ?

Sportathon

Will be skipping legs this week, primarily coz i had a 2 hour paintball game , and an hours worth of futsal yesterday. Plus the weekly futsal today i reckon i wont be walking right for most of next week too lol.

Eat b4 you gym

Silly ol me hung around too long in the office without eating anything, got to the gym at like 845 - 9 pm and i could feel my stomach devouring itself :S

Shoulders & Tri's
Hammer Strength shoulder press
Triple Drop
65kg 11 reps, 2 reps; 40kg ?; 20kg ?
65kg 6 reps, 0 reps; 40kg ?; 20kg ?

Standing Laterals
Triple Drop
25lbs 14 reps, 3 reps; 20 lbs ?, 10lbs ?
20lbs 11 reps, 2 reps; 20 lbs ?, 10lbs ?

Standing DB raise (2 hands, 1 DB)
Triple Drop
30lbs 11 reps, ??; 25 lbs ?, 20lbs ?
30lbs 8 reps, ??; 25 lbs ?, 20lbs ?

Dips
Triple Drop
BW+50lbs 11 reps, 1 reps; BW 3 reps; 2 reps
BW+50lbs 5 reps, 0 reps; BW 2 reps; 1 rep

DB Lying Extensions
Triple Drop
25lbs 14 reps, 2 reps; 20lbs ?; 15lbs ?
25lbs 11 reps, 1 reps; 20lbs ?; 15lbs ?

Pushdowns, V-Bar
Triple Drop
25kg 14 reps, 2 reps; 20 ?, 15?
bombed out here, too damn hungry :D

Gym right after lunch is a bad idea XD

Drove down to Manulife gym right after i had me lunch. So i'll put the gap at about 30 minutes? usually i wait atleast an hour. Could feel the pork and soup get mashed up when i did chest supported rows lol. Forgot the pen & paper in the rush :/

Back Day

Chest Supported Rows
Rest/Pause & Drop
100kg 12 reps 2 reps, 70kg 8 reps , 40kg 10reps
100kg 6 reps 1 reps, 70kg 5 reps , 40kg 7reps

Wide Grip Pulldown
Rest/Pause & Drop
55lbs 11 reps, 4 reps; 40lbs 5 reps; 25lbs 11reps
55lbs 7 reps, 0 reps; 40lbs ?; 25lbs ?

Close Grip Pulldown (Pronated)
55lbs 8 reps, 1 reps; 40lbs ?; 25lbs ?
55lbs 5 reps, 1 reps; 40lbs ?; 25lbs ?

Cable Machine Shrugs
180 14 reps, 4 reps; 90 20 reps
180 11 reps, 2 reps; 90 20 reps

Rear Delt Fly
25lbs 2 x 10

Return Of The Grind

This week ill experiment with higher weights, adjusting so that i stay within the rep range.
Lets just say preacher curls with 30kg stops at 4 lol.

Chest & Biceps

DB Flat Bench
Rest/Pause & 2 x Drop
70lbs 10 reps, 1 rep ; 35lbs 9 reps ; 25lbs 7 reps
70lbs 4 reps,0 rep ; 35lbs 7 reps ; 25lbs 5 reps

Pec Deck
Rest/Pause & 2 x Drop
45 11 reps, 3 reps; 30 7 reps; 20 10 reps
45 7 reps, 1 rep; 30 3 reps; 20 9 reps

Standing Cable Crossover
Rest/Pause & 2 x Drop
35 13 reps, 3 reps; 30 8 reps; 25 8 reps
35 10 reps, 2 reps; 30 5 reps; 25 8 reps

Preacher Curls
Rest/Pause & Partials
25kg 8 reps, 2 reps, partial 5 reps
25kg 4 reps, 1 rep, partial 1 rep
* i think ill drop back to 50lb preset barbell, the width is narrower, might have affected the workout.

Hammer Curls
Rest/Pause & 2 x Drop
25lbs 8, 2 ; 20lbs ?; 10lbs ?
25lbs 7, 1 ; 20lbs ?; 10lbs ?

Food
Breakfast Protein Shake, Fish Oil
Lunch Rice, Chicken, Eggs
Dinner Roti Telur, Tandoori

Last Deload

A slight grip position on the military press made the weight seem heavy. Usually its pinky on the smooth rings, but i shifted so that my index was on the rings and it was harderrrr. Less tricep in that position perhaps ?

Shoulders & Tri's

Military Press
40kg 2 x 5
42.5kg 3 x 5

Laterals
25lbs 3 x 8

Dips
BW + 55lbs 4 x 5

Pushdowns V-Bar
30kg 1 x 5
35kg 1 x 5

1 more to go

1 more deload workout after this one, and its back to the grind @.@ i are fearfuls :D But then again this week i've experimented with weights i previously never used, so i did kinda hit a few PR's here and there, but the effort expanded wasnt 100%

Chest & Biceps
DB Flat Bench
65lbs 1 x 5
70lbs 1 x 5
75lbs 1 x 5
70lbs 1 x 5
50lbs 1 x5

Flat Bench Cable Flie
35lbs 2 x 8

Hammer Strength Incline Press
40kg 5 x 5

Hammer Grip Curl
35lbs 3 x 5

Seated Incline Curl
20lbs 5 x 5

Night of the living deadlift

Tried pulling again after a 3 week hiatus, took it easy though lol. I think i have to work on my lower back, it seems to give way first everytime i pull conventional. Ill look into this after this 3 month cycle.

Back Day

Deadlift
60kg 1 x 10
80kg 1 x 10
110 kg 1 x 5
120kg 3 x 2

1 Arm DB Row
75lbs 5 x 5

Chins
BW 3 x 5

Deload Week

Gonna take the next week easy, no failure reps, slightly different exercises. Schedule stays the same though.

Legs

ATG Squats
80kg 1 x 5
90kg 1 x 5
100kg 1 x 5

Split Squat/ Lunge
60kg 2 x 8

Good Mornings
50kg 2 x 8

Followed by some step ups and jumping on the cable tower thingie

Sei Lar Lei!

This stupid moran brought the pen and the paper to the gym and left it in the locker. And didnt go back for it. GEE
Mixed up the exercises a little bit coz there were peeps hogging the SMITH MACHINE FOR SQUATS DAMN YOU AHOLESS!! But i think the new exercises messed with my dips performance. Shoulders were so damn tight i couldnt get comfy in the bottom position, sapped alot of strength to hook the DB's between me feet

Shoulders & Tri's
Hammer Strength shoulder press
Triple Drop
60kg 9 reps, 2 reps; 40kg ?; 20kg ?
60kg 5 reps, 0 reps; 40kg ?; 20kg ?

Standing Laterals
Triple Drop
20lbs 16 reps, 4 reps; 15 lbs ?, 10lbs ?
20lbs 11 reps, 3 reps; 15 lbs ?, 10lbs ?

Standing DB raise (2 hands, 1 DB)
Triple Drop
30lbs 11 reps, ??; 25 lbs ?, 20lbs ?
30lbs 8 reps, ??; 25 lbs ?, 20lbs ?

Dips
Triple Drop
BW+50lbs 8 reps, 0 reps; BW+25lbs 2 reps; BW 3 reps
BW+50lbs 4 reps, 0 reps; BW+25lbs 0 reps; BW 4 reps

DB Lying Extensions
Triple Drop
25lbs 11 reps, 2 reps; 20lbs ?; 15lbs ?
25lbs 8 reps, 1 reps; 20lbs ?; 15lbs ?

Pushdowns, V-Bar
Triple Drop
25kg 11 reps, 3 reps; 20 ?, 15?
25kg 8 reps, 1 reps; 20 ?, 15?

Pen and Paper

Finally brought something to write on into the gym. Numbers below are 100% lol. Had trouble with the Wide Pulldowns coz i strapped my left hand wrongly, causing most of the pulling work to be done by my right hand. More or less screwed everything else up in the process. JEEZ. I suspect my previous row numbers were wrong, no way i wouldve moved that weight like i did :P.

Back Day

Chest Supported Row
Triple Drop
90kg 14 rep, 3 rep; 80kg 7 rep; 60kg 9 rep
90kg 6 rep, 2 rep; 80kg 7 rep; 60 kg 7 rep

Lat Pulldown Widegrip
Triple Drop
55 kg 12 reps, 2 reps; 40 kg 8 reps; 30kg 12 reps
55 kg 7 reps, 1 reps; 40 kg 7 reps; 30kg 10 reps

Lat Pulldown Close Hammergrip
Triple Drop
55 kg 10 reps, 1 reps; 40 kg 6 reps; 30kg 7 reps
55 kg 5 reps, 1 reps; 40 kg 4 reps; 30kg 4 reps

Cable Machine Shrugs
170 14 reps, 4 reps; 80 20 reps
170 11 reps, 8 reps; 80 20 reps <-- slapped on the straps here

Rear Delt Fly
20lbs 2 x 12 <-- lol x 2

Food
Breakfast : Teh Ais, Roti Kosong, 1/2 Boils x 4
Lunch : 1 x tuna in water, 1 x tuna in olive oil
Dinner : Gonna Be Seafood YO

Gangbang

Went to summit with sunmeng and ruff, took longer than usual though, suspect its all the jabbering lol.

DB Flat Bench
Triple Drop (6-8 reps to failure, rest 10 sec with weights, 2-4 reps to failure; rest 10 sec reduce weight by 50% rep to failure; rest 10 sec reduce weight by 50% rep to failure)
65lbs 14 reps, 1 reps; 35 lbs 7 reps; 20lbs 7 reps
65lbs 8 reps, 0 rep; 35 lbs 6 reps; 20lbs 8 reps

Pec Deck
Triple Drop
40 kg 14 reps, 2 reps; 30 kg ?; 20kg ?
40 kg 11 reps, 0 reps; 30 kg ?; 20kg ?

Cable Cross
Triple Drop
35 lbs 12 reps; 3 reps; 25lbs ?; 20lbs?
35 lbs 10 reps; 2 reps; 25lbs ?; 20lbs?

Preacher Curl (EZ Bar)
Partials (6-8 reps to failure, rest 10 sec; 2-4 reps to failure, rest 10 sec; partial reps to failure)
50lbs 14, 2, 3
50lbs 6, 2, 0

DB Hammer Curl
Triple Drop
20lbs 10 reps, 2 rep; 15lbs ?; 10lbs ?
20 lbs 8 reps, 1 rep; 15lbs ?; 10lbs ?

Takei = Lousy Sleep

And lousy sleep = lousy day = lousy workout. So no takei on nights before gym days!. Plus i forgot my pen and paper to jot down the reps. GEEZ.

Legs

ATG Back Squat
Triple Drop Set
80kg 9 Reps, 2 Reps;60kg 6 Reps;40kg 8 reps
80kg 4 Reps;60kg 5 Reps;40kg 6 reps

Leg Press
Triple Drop
130kg 12 Reps, 3 Reps; 70kg 8 Reps; 30kg 10 Reps
130kg 8 Reps, 2 Reps(ouch); 70kg 5 Reps; 30kg 10 Reps

Leg Extensions
Triple Drop
40kg 14 Reps, 3 Reps; 25kg ?, ?
40kg 9 Reps, 2 Reps; 25kg ?, ?

Dumbell SLDL
2 Sets of 8 @ 60lbs

Seated Leg Curl
40 kg 11 Reps, 3 Reps; 25kg ?, ?
35 kg 8 Reps, 2 Reps, 25lkg ?,?

Food
Breakfast: NADA <-- moron lvl 1
Lunch: Rice, 2 eggs, sweet n sour pork, slice of fried spam
Dinner: Scrambled Eggs, Milk

Memory Malfunction

Im having trouble keeping track of the reps during the workout @.@ I blame the format: rest-pause/ drop set saps too much, brain goes blank and all i can remember are bits and pieces of the past 60 seconds. I think i'll get meself a notepad and a pen next time :/

Shoulders & Tri's

Smith machine seated shoulder press
Triple Drop
50kg 9 reps, 3 reps; 40kg 6 reps; 20kg 7 reps
50kg 5 reps, 0 reps; 40kg 0 reps; 30kg 3 reps; 20kg 4 reps

Standing Laterals
Triple Drop
20lbs 14 reps, ??; 15 lbs ?, 10lbs ?
20lbs 12 reps, ??; 15 lbs ?, 10lbs ?

Seated Front Raise
Triple Drop
20lbs 10 reps, ??; 15 lbs ?, 10lbs ?
20lbs 9 reps, ??; 15 lbs ?, 10lbs ?

Dips
Triple Drop
BW+50lbs 8 reps, 2 reps; BW+25lbs 5 reps; BW 6 reps
BW+50lbs 3 reps, 0 reps; BW+25lbs 1 reps; BW 3 reps

DB Lying Extensions
Triple Drop
25lbs 9 reps, 2 reps; 20lbs 5 reps; 15lbs 3 reps
25lbs 7 reps, 1 reps; 20lbs 3 reps; 15lbs 2 reps

Pushdowns, V-Bar
Triple Drop
22.5kg 12 reps, 4 reps; 12.5 ?, 7.5?
22.5kg 8 reps, 2 reps; 12.5 ?, 7.5?

Food
Breakfast: Protein Shake, Creatine, Banana x 2
Lunch: Homemade Burgers
Dinner: Butter Milk Chicken :p

Work, Gym, Dinner, Takei, Sleep @.@

Hit the gym straight from work today, took the elite down to summit and got there at a super early 630pm. All the while i was humming sejahtera malaysia, damn song cant get it outta me head !!

Back Day

Chest Supported Row
Triple Drop
100kg 14 rep, 4 rep; 80kg 7 rep; 60kg 10 rep
120kg 6 rep, 0 rep; 100kg 4 rep; 80kg 5 rep; 60 kg 4 rep

Lat Pulldown Widegrip
Triple Drop
55 kg 11 reps, 3 reps; 35 kg 8 reps; 25kg 10 reps
55 kg 7 reps, 2 reps; 35kg 6 reps; 25kg 7 reps

Lat Pulldown Close Hammergrip
Triple Drop
55 kg 8 reps, 2 reps; 35 kg 6 reps; 25kg 5 reps
55 kg 6 reps, 1 reps; 35kg 3 reps; 25kg 4 reps

Cable Machine Shrugs
170 13 reps, 4 reps; 80 8 reps
170 8 reps, 2 reps; 80 5 reps

Rear Delt Fly
20lbs 2 x 10 <-- lol Food
Breakfast : Can o Tuna
Lunch : Ba Kut Teh
Dinner : 15 Sticks Satay Ayam
Supper 2 half boiled eggs

Return of the Tuna

Got me some tuna to last til the weekend, ill try to sneak in a can or two down tomorrow and the day after sometime after lunch. Watch out wet pantry !!

Chest & Biceps Day

DB Flat Bench
Triple Drop (6-8 reps to failure, rest 10 sec with weights, 2-4 reps to failure; rest 10 sec reduce weight by 50% rep to failure; rest 10 sec reduce weight by 50% rep to failure)
65lbs 12 reps, 4 reps; 35 lbs 8 reps; 20lbs 10 reps
65lbs 5 reps, 1 rep; 35 lbs 5 reps; 20lbs 6 reps

Pec Deck
Triple Drop
40 kg 11 reps, 4 reps; 30 kg 8 reps; 20kg 10 reps
40 kg 8 reps, 2 reps; 30kg 5 reps; 20kg 7 reps

Cable Cross
Triple Drop
5kg 14 reps, 5 reps; 2.5kg 10 reps
7.5kg 8 reps, 3 reps; 5kg 5 reps; 2.5kg 10 reps

Preacher Curl (EZ Bar)
Partials (6-8 reps to failure, rest 10 sec; 2-4 reps to failure, rest 10 sec; partial reps to failure)
50lbs 12, 3, 2
50lbs 5, 2, 1

DB Hammer Curl
Triple Drop
25lbs 8 reps, 1 rep; 20lbs 6 reps; 15 lbs 8 reps
25 lbs 5 reps, 0 rep; 20lbs 3 reps; 15 lbs 2 reps

Food
Breakfast: Coconut Bun!! x 2
Lunch: Nasi, Ayam goreng, telur x 2
Dinner: Tuna in water x 2, gardenia wholemeal x 2, dash of mustard

Alcohol & The Gym

Note: - Had quite abit to drink the night before, but sans hangover. Still i think i couldve done better without the booze :P

Leg day
1530 ~ 1625

ATG Back Squat
Triple Drop Set
80kg 8 Reps;60kg 5 Reps;40kg 5 reps

Zercher Squat
Double Drop
80kg 3 Reps;60kg 5 Reps

Leg Press
Triple Drop
130kg 10 Reps, 4 Reps; 70kg 5 Reps; 30kg 10 Reps
130kg 8 Reps, 2 Reps; 70kg 3 Reps; 30kg 10 Reps

Leg Extensions
Triple Drop
40kg 12 Reps, 4 Reps; 20kg 8 Reps; 10kg 5 Reps
40kg 10 Reps, 2 Reps; 20kg 4 Reps; 10kg 2 Reps

Dumbell SLDL
2 Sets of 8 @ 50lbs

Seated Leg Curl
35 kg 8 Reps, 4 Reps; 20kg 5 reps; 10kg 3 reps
35 kg 6 Reps, 2 Reps; 20kg 3 reps; 10kg 2 reps

* Rest periods were by feel, nothing strict, just until i felt ready to lift the next set

Food
No Breakfast :S
Lunch: Rice, Pork, Tofu
Dinner: Pan Mee
Im gonna stuff something down me tummy before bed.