Time to maintain those gainz

Flying off tmr. Last workout of the year.did my press 72.5kg, 10 sets of 3. Felt easy. Then went to try my bench 1rm. Shitty form (true friends give honest feedback) so I need to work on that. Hit 130kg. Wasn't easy but twain said the raw benching strength is there. Came back from buffet. Hit the bench again. Tried to max out reps with 100kg. Did 9 reps for two sets. Then hit a 6 rep. Dropped to 85, rep out and then drop to 80, rep out again. Hahaha. All the bench to make up for the past month. Gonna miss SMU gym

Press and back

Kneecaps being a bitch still. Shall lay off legs for the next few days. Press 70kg for 8 sets of 4 reps. Db row 45kg for 3 sets of 6 reps. Pullups 5 sets of 10. Neutral grip pullups 3 sets of 5. Machine row 3 sets of 10 (light). Lats pulldown work up to 5 reps of 105 from 68(10 reps), 8, 6, 5, 3, 5.

Smolov Monday and Tuesday

Had to compress the final sessions in Monday, tues, wed, thurs. Monday, Tuesday and Thursday will be double smolovs. Wed will be press and some back work and maybe arms. Kneecaps began to ache today. Could be from all the squats. Presses were fine. Pretty happy to end this all.

Squataday with press

Bad omen when I entered the gym. Wrong music. Look around the gym. No lifters. Only a bunch of dudes benching 60kg and curling 10kg. Saw who is on duty. No spotter today. Squat first then press. So I tried to push myself a bit since the 142.5 felt light on wed. Up to 145kg. Did 100x3,115x3,130x3,145x3x3 then decided to lower the weights before I got myself a one way tix to snap city. 142.5x3. Presses were fine. 70kg for 3 reps for 10 sets. Had 2 ribs today. ^^

Press

Presses: 67.5kg for 4 reps, 8 sets in total. But I suspect I actually in fact did 9. Did some ab work after that, which leaves me thinking that my abs are in fact quite weak. 4 sets of 10 upside-down sit-ups (not sure abt the name). Pretty short and simple workout.

Back day brah

Back day again. Db row 40kg 3x12. Cable row stack: 3x12, with the last set having Lim Biao standing on top. Machine row 3x12-15. Face pulls 3x12. Assisted pullups 6x10-12. Ez curl with 40kg 6,6,5. Preacher curl 2x10. V taper brah

Squat and press

Squats. Low volume today. Seems that volume will be getting lower which is good cause I feel more confident completing my sets. 143kg felt light today. Squats: 100x3,105x3,120x3,143x2x3. Press: 7 sets of 5 with 62.5. Pullups 3x10. Coached my frens for a while on their form and how to maximize their gains. :D

Back day Brah with curls

Back day and a bit of biceps. Need to get those guns ready for gun show. Or in case of zombie apocalypse. Db rows with 40kg, 3 sets of 6 reps and rep out a set of 12.
Cable row stack, 4 sets of 15.
Assisted Pullups, 4 sets of 15.
Straight arm pushdown, 3 sets of 10-15.
Hammer curls with 22.5, 3 sets of 6.
Ez bar curl with 20 a side, 3 sets 8,6,5.
Leg raise, 3 sets of 12

Went to republic of steak today, tasty chicken and side dishes. Portion smaller but taste wise is better. Went to catch Rise of the Guardian with Zhangyi, Daniel and Matthew, no homo. It was funny and touching at times. But mostly i was like dafuq am i watching this when the kids around us burst out laughing. Then had double chicken for Indonesian Riverside. Yummy! 

Smolov Monday

Good sets today. Depth was there. Speed was there. Felt really strong. Must be dat der amino energy. Or Rob Bailey. 135kg moved fast and I was able to go deep. Squat: 90x3,105x3,120x3,5x5x135. Press: 6x6x57.5.

Squataday with press

Today I managed to do my sets without supps. Fasted and with no pre workout. Why? Cuz we have gym staff who don't lift and don't understand my situation. And we have pussy music playing. But I overcame that and I believe I will be stronger. Squat: 100x3,113x3,130x4,135x5 for 4 sets. The 135 felt damn heavy. First set was slowwww. So I blasted some Rob Bailey with my earpiece. 2nd set was much faster. 3rd set took a lot out of me. Did 4 reps with the 4th taking a lot out of me. 5th rep was a failure so I took a breather then try again. 4th set was better but Tim helped me clear my sticking point for the last rep. Presses was done with almost no blood in my head. Almost fainted from the first set. But took a video and form was good. Repeat that for 10 sets of 3 with 67.5kg. Cleared it. Learnt a new phase. YBLWB. Haha

Press on for boulders!

Pressing today. Was feeling sore from Wednesday. 8 sets of 4 reps with 65kg. Note to self: pace yourself. Tried to pace Twain benching and end up burning out during the last two sets. Rest time is important for strength work. After pressing, did some face pulls. Two conventional sets of 30 reps, then did 3 sets of face pull with the initial starting postition near the sternum. 15,15,20. Then did 4 sets of assisted pullups for 10 reps each. Some dude see me struggling on the machine, must be thinking that I can't do pullups again. But who cares what pol think. Ended off with 3 sets of 10 leg raise. Abs now sore like shit. Had a XL plate of roast pork,duck rice and 1L of HL chocolate milk. All kind of Gainz.

Back day brah

Back day. Finally some cobra back work. 3 set of pullups to warmup. I realize i really do have prorblem pulling cold. 10,10,8. One arm barbell row. 3 sets of 5 with 20kg and the bar (13kg?). Difficulty in balancing the bar. Will work on that. Cable rows. 3 sets of 15. Moved onto straight arm push downs. Need to work on the mind muscle connectivity. Did lats pull down. 3 set of 8. Moved onto some bicep vanity work. Woot woot.curling in the squat rack with 40kg. 6,8,6. Like a douche bag. Lastly, end it off with incline curls with fat gripz. 2 sets of 10.

End of exams! Squat!

Today is the end of my first Sem as a year two in SMU. I really learnt my lesson. To study way before hand. Anyway enough of studies and stereotyping of guys who gym a lot (they don't study blah blah blah). Today with Tim around felt quite sure that my depth was there. Decided to increase last set's weight to 145kg for a nicer number. 3x100(98). 3x113. 3x128. 3x3x135,3x145. Then did 7 sets of.5 with 60kg for press. Then moves to do a bit of pause benching. Worked up to100kg x2. Did 8 sets of 10-12 leg raise.

Smolov + Smolov jr.

Today was the beginning of Smolov for legs paired with Smolov jr. for press. Felt great pressing though rest time was longer until my rack got stolen twice. Why was the rest time longer? Because I was talking to Sam. Turns out that he have competed and basically the take away from our convo was that most guys who compete are roided up. Not really much of a secret but still kinda depressing right? Nah. Just gonna push myself to grow more. Did not lose out for not taking any "Advanced vitamins" anyway. Still growing and gaining. In fact I would like to pat myself on the back. For someone who started squatting 5 reps of 60kg last year I have come a long way. Sure technique needs polishing and ass needs to go lower but hey, I know I can achieve more. And it is more about the experience if anything if I compete. Anyway rep scheme listed below.

Squats:
4*90
4*105
4*120
3*135
2*4*135

Press:
6*6*55

Lateral raise:
1*20*7.5

Smolov intense saturday

Saturday's intense session is really recovery squatting. 1 set of 4 reps with 100,105, then 5 sets of 4 reps with 120kg. Good depth today. Me thinks. Did Db rows. 5 sets of 12 reps with 30kg. Followed by cable row for upper back. 3 sets of 10. Then we hit the straight arm push down for 3 sets of 12reps. Ended off with 3 sets of 10 with Lats pull down machine. And 3 sets of laterals with the last set being pushed hard by twain.

Bench and press

Today was the first day I touched the bench after a long time. Did reverse bench press with Twain. Worked up to 155kg for 2 reps. Had 2 sets of 5s with 140kg. Meant to hit 3 reps but wasn't too successful. Then dropped to 120x10, 120x6, 120x4.

After bench, did some pressing. 40kgx10,40x8 for 3sets and then 40x6 for 2 sets. Had 1-2 sets of 50kg, cannot remember how many reps. Did laterals with 10kg for 12 reps x 3 sets.

Anyway Twain is going to do a smolov jr on bench starting next week, but I feel the need to work on my press, which might be affected by my squats due to CNS and lower back. So the smart thing to do is bench. Which would be optimum as it is good to have a partner.

Intense is intense

Today is day2 of intense phase. Figured out that I can't use my real max but instead taper down to 0.95 of it. Which makes it somewhat manageable. First set was 100x3, then 112.5x3, followed by 4x127.5. All these were doable. Then came 145kg. Tried to do but only managed 2 singles. So lowered max to 150, and finished off the rest of the sets with 3 sets of 3 with 135kg and 2 sets of 5 with 127.5.

Day one of intense phase

No wonder it is called intense phase. The weights used are no joke. First two sets of 3 reps with 104 and 4 reps with 120kg were nth but then came the 136kg. Well... It did escalated quickly. Difficulty was exponential. 3 sets of 4 reps followed by 1 set of 5 reps. Was tough. Not too happy with my depth for the first set of 136kg but felt that it improved over the sets. Shall film on wed. Did a mini cycle of presses afterwards. 60kgx3,70kgx3 reps. For a total of 5 sets. Felt lightheaded at the third set but finished it. Okay end of my break, back to studies.

Max Effort with Max

Dear Diary, today I managed to blast my old PR of 140kg into the unknown. Did 3 singles with 160kg. Really need work on that depth. And then decided to attempt 170kg. By then, even though my mind says I am ready but my body decided to take a break. 170kg was as good negative as Twain puts it. Looking at the video, it was like an elevator descending to ground floor. The video is hilarious. Then did 2 singles with 165kg, again was cuz of the depth. Just parallel. Ain't gonna settle for that if I am gonna compete next year. Smolov intense shall start with 160kg and slowly work my way up. Hopefully by the end of it, 180kg should be as easy as pie :)

                                          

                                                                     Me and my 150kg

                                                                  160kg. Depth is required.

                                                               165kg. Depth is required.

Like i mentioned, i will fix that depth issue. Flexibility issue. No worries. After smolov and my china trip, my focus will be on my pressing and deadlifting so plenty of time to fix it.

Presses and musings

I spent the last couple of days asking myself what I really want in life. Do I want to live with passion or live for the sake of walking the well threaded path? Do I have the guts to pursue what I want in life? Is it all too late to make a change? It was a bad session as I went about the exercises with a heavy heart. All the presses suffered as a result of a smolov. Hope to get them back to norm soon. 

Shoulder press with 60Kg: 8,5,5,5,5

Bench press: 80Kg x 5, 90Kg x 5, 100Kg x 3 x 3sets

Push press with 70Kg: 4 sets of 5. 

No structure and lost. just like my mind now.

  

The end of a journey marks the start of another

Today we finished smolov base. 135kg x 3 for 10 sets. Ytd was 127.5kg x 5 for 7 sets. Real proud of myself that I managed to survive this base cycle. All i did now in the gym is squats and eating anything, well almost anything. Got scammed by the bloody Turkish stall ytd, no way in hell am I going back. Stingy mofos with cheap ass paper thin chicken fillets. Fuck, I don't even like the food. That chicken look NOTHING like the photo. Ate a Wendy's twisted frostie with M&Ms just now, had a shake, shall stay up to finish my project due tmr. Can't wait to test my max next week.  

Twain and his 160kg

The Grizzly Champ and his 135kg

Smolov Wednesday

Today was 5 sets of 7 with 120kg. Weight felt light but lower back became pretty fried still. Missed doing other exercises. Been a long while since I do bench, press etc. Now all I do is squat and get out. Not even pullups today. A lot of negative thoughts in my head. Not cuz of gym but school. Before I turn suicidal, let me just conclude that sometimes it really gets lonely, but you got to keep moving forward. Don't look back. You only live once so make the most out of it. And a quote from my friend, sometimes you got to be your own hero. Suck it up.

Smolov Monday

Had kept quite a bit of rage kept inside me but did not even have to summon it today. Bar was light today. 4 sets of 9 reps with 112.5kg. Depth was a bit inconsistent though but no worries, all parallel or more. Did 4 sets of 8 pullups, tried to pull as high as possible, until around sternum area. Then did a bit of hammers, work up to 2 sets of 6 reps of 25kg. Felt quite sluggish, perhaps from the lack of sleep the past few days and food since i slept like 12 hours and with only one meal in (180g beef + 120g chicken, one bowl of rice and a slice of cake) Today i had 2 shakes (50g protein) and 3 pieces of salmon with vege, 2 bowl of oats (60g carbs) and 1 medium frosty (70g carbs). Shall have some milk or what not later. Volume is really low for my liking but it felt really nice seeing my numbers go up for my squats. CAN'T WAIT FOR NEXT WEEK TO TEST MY NEW MAX!

Smolov Sat

Finally realized how shallow I squat... sigh. Shall really focus on depth and leaning forward. 10 sets of 3 reps with 130kg. After that tested bench max. Was a foolish attempt due to the lack of sleep (5 hours) and the fact that I did it after my squats. Did till 130kg but failed at 135kg. Oh well, not too shabby still but yeah aiming dat 3 plates

Smolov Friday

Not enough rest. But you gotta do what you gotta do. 7 sets of 5 reps with 122.5kg. Lower back fried like crispy chicken. Did 1 set of 10 pullups. Really no mood to do more. Bracing myself for tmr's 10 sets of 3 reps. Hang in there quads.

Meanwhile bored with work so I shall post what i eat today to keep track:
Two shakes 50/5
1 litre magonlia chocolate milk 30/100
1 beef rice set 50/60
1 chicken rice + 5 eggs w yolks 60/60

Smolov Wednesday

Busy with all the project and what nots. Resorts to only two exercises per session, but since primary focus is squats if all else fails, just squat. 

115kg x 7 reps x 5 sets

Feels easier than monday but by no means an easy feat. If its easy i wont be doing this shit. Followed by pressing to evaluate how much my strength has dropped/ how much smolov saps my strength. 

Pause pressing

60kg x 5 reps x 2 sets 

70kg x 3 reps x 2 sets 

80kg x 1 rep x 1 set. first set actually failed so count it as one set. Shall set pullups on mondays/fris

, pressing on wed, sat

Smolov Monday (4x9)

Squats 4 x 9 x 107.5

Assisted Pull ups 4 x 10

Now aching. Nth much to say. Stay strong and keep squatting.

Updating my log to show what junk I ate.

400g of smoked duck breast with skin and fats
1 litre of Chocolate milk
Broccoli and carrots
5 Cookies
Half a bar of Chocolate

Smolov Session 3

Boy, now I know how tough it is to do smolov. 4th day squatting. Luckily my toilet at home has a bowl, if not sucks to be me. 10 sets of 3 with 120kg. Good depth. After that tried my max pullps again. I know most of the time these days ppl see me struggling with 10 reps on the assisted pullups and goes "Big man, struggling with pullups." So here is me doing 29.5 reps. Aimed for 30 reps but so close..  

After which I did 5 more sets of 10 on the assisted pullups. Some sets only managed to squeeze out 8, but oh well. Did 3 sets of cable crunches. Bulking on mee pok with pork liver. 

Smolov session 2

Squats. Pretty much sums up today. 7 sets of 5 with 112.5kg. Can be deeper. Again. But completed it. Feel easy now as I look back but when I was doing some sets at the 3rd, 4th rep I ask myself if I can do this shit but I did. After that tested my pullups' new max, to see if my bigger and wider lats helped me pull easier.Aimed for 30, but squeezed out 28 and a half. Not good enough but felt that was due to me taking it too easy on the first 15 reps. Never mind. After that did 6 sets of 8-10 reps on assisted pullups. Big man struggling on pullup machine. Shame. HAHAHA. Now feeling the effects of the squats. Not being a pussy but man, the lower back is pretty fried currently. Can't even sit in my chair properly.  

Press on for Boulders

Pressing day 2. No one around to push me but myself. Still did okay I think. Only one chest exercise, incline bench, rep scheme as follows:

65kg x 5
75kg x 5
85kg x 12

Next is military press, rep scheme as follows:

60kg x 5 x 7 sets

Laterals:

10kg x 12,15,15,15

Rear delt with cable:

20,25,20

Hammer curls with 30kg: 8,6,6

Quite shag when it comes to rear delts, so didn't push as much. No videos today nor pics. Ain't nobody got time for that.

Smolov session 1

Virgin session with smolov. Was scared cuz of DOMS from legs day on Monday. However once I started squatting, it felt so right. 5 sets of 7 with 105kg. Good depth i feel. Can go deeper but we ll take it slow. Did 8 sets of assisted pullups, 80 in total. Squeezing my back like a lemon. Delts tmr and some chest.

Boulders Boulders Boulders

Today we decided to start smolov from tmr onwards. Been looking forward to smolov since Abel finished it and since I am to go overseas, we decided to push forward it. This means no more rest day tmr. Anyway today we did shoulders. Reps as followed.

Shoulder press:
50kg x 5
60kg x 5
67.5kg x 7

Here is me struggling with the 8th and before I make it into a push press.

Incline bench press:
60kg x 10 x 3sets (60% for training max)

Pause bench:
80kg x 3 x 5 sets

Shit loads of laterals after 3 sets of 15 with 12.5kg. Dropped down to 10kg and did 25 + at least 50 reps with 7.5kg. (lots of pauses in btw so need to work on it)

And ended off with some pictures, posting up my back shots since it improved the most.

This is me about 3 weeks back.

This is me today. Pretty happy with the wider back

I m bringing sexy back

More Squats for More Quads

Legs Day. Squats. Enuf said. Reps as below:

85x5, 100x5, 110x14.

Should have pushed myself for 15th. Nvm, looking forward to next session.

Pause Squats:

3 sets of 5 with 80

Step ups:
3 sets: 8,10,10 with 50kg

Superset hamstring curl and lying hamstring curl.

Abs and lower back 3 sets

Note to self: never lose focus after doing legs. Get into the fuarking zone and make the most out of it. Had Wendy's Twisted Frosty with M&M. Deserve every bite.

                                         110kg for 14 reps. I know I got more in me. Watch me         

The Day before Cycle 2 of 5-3-1

Just had a no carbs day. Maybe trace amount from that teaspoon of honey I had, but i am freaking sure it is lower than 30g. Shall just jot down the weights I will be using for the next week. All reps of 5 for the main lifts with the last set being 5++.

Squats
85kg, 97.5kg, 110kg

Press
50kg, 60kg, 67.5kg

Incline Bench
65kg, 75kg, 85kg

Deadlift
85kg, 97.5kg, 110kg

Hope to drill the deadlift form nicely into my thick skull before moving onto some decent weight. That's all for today. LEGS DAY TMR!

Bench and Press

Today was Chest and Shoulders. Favorite day of all. And just nice to redeem myself before the Gods of Iron for the cheesecake, chips and sips of beer last night. Considered myself to perform okay with only 5 hour plus of sleep. Prime mover of the day was incline bench, reps as followed: 75x5, 85x3,  95x6. After which we did 3 sets of inclined pause benching with 60kg: 8,7,5. Moved onto flat pause bench. Worked up to one set of 100x3 and then did 3 sets of 90x3. Twain went to do more chest while I moved onto shoulder pressing. Did pause pressing. 50x3,60x3,70x3, want to mentally kick myself so did a 80x1 and went on to do 5 sets of 60x3. Joined twain to do laterals. 3 sets of 12.5x12-15 and then surfed the rack. 20 reps from 7.5kg, went up to 15kg and down to 5kg. Total reps for the last set is 160reps. Burned like crazy. Went to eat Minced pork noodles. Uncle gave fuckloads of chilli which burned my lips like crazy too. Went to Wendy's and got us both a medium Frosty, now back home, had oats and salmon. Time to K.O soon.

Incline benching 95kg x 6. Love my current form, so much controlled than before. Next week we are back to week 1 of the 2nd cycle.

Oh, btw here is me pulling sleds. I like to pretend I am a buffalo at times.

Gun show

On the journey to 17". To get big guns, you need to go heavy. Rep scheme as below:
Cable pull down warm-up
Close grip flat bench with 100kg : 6,6,4,3,3
Db extension: 4 sets of 12-15 with 12.5kg, last set drop set
Max out dips
Close grip incline bench with 60kg : 8,8,10
Db hammer curl with 30kg : 8,8,8
Preacher curl with 10kg : 12,12,12+drop set
Rear delt to failure

Thanks to Tim and Twain managed to get my arms to be pumped. 100 x 6 is a PR for me btw.  

Back for more back

Started off with deadlifts. Followed according to plan for the sets.
Rep scheme:
5 reps with 100
3 reps with 110
3 reps with 120

Moved onto singles with 140kg. Felt good. Form was decent. Did 6 singles and dropped down to 130kg due to grip and did 2. 

After that 5 reps of 10 with assisted pullups (close enough. 10,10,10,8,10)

2 sets of unlimited rows

Feel not enough vertical pulling: 2 sets of 10

Finished off some shrugs, abs and went for Wendy's frosty.

Delt redemption

Continue from just now. Did laterals. Started off as planned. 3 sets of 10 with 15 reps. 1 set of 15 with 10kg. So I asked twain to spot the last set. Plan is to surf the rack. In the end we really hit the big wave. 15 reps with 15, 20 reps with 12.5, 30 reps with 10, 30 reps with 7.5, and endless reps with 5. After which I hit the rear cable flyes, 20,25,30,25. Ended off the day with shrugs, went up to 170x5. End of boulder building.

Boulders. You need to strive for boulders

Just had delts day. U need boulders, not shoulders. Remember that. Had a short workout first due to rushing off to a meeting. Aim to continue after class to finish up with laterals and rear delts. We want that popping delts. Anyway genetcally not primed to have good delts due to sloping shoulders but we work with what we have right? Phil Heath is known to have sloping shoulders too and look at where he is now.

Anyways rep scheme for military press is shown as below:

5 reps of 60kg
3 reps of 67.5kg
3 reps of 75kg

Felt good. And did 8 sets of 3 reps of 60kg for pause press (lower for 2-3 secs, pause for 2-3 secs, explode, repeat).

                                                             Here is a vid of me pressing.

Personally I always like pressing and benching (yeah i am more of a press guy than a pull guy), nothing is more manly than lifting a heavy ass weight over your head and locking out. Looking forward to the latter part of laterals and rear delt work.

One last point to share in case there are any random viewers ( hi there!), shoulders grow best under Time Under Tension (total volume and intensity). The reps may not go high but pausing really help to develop. Also, do not focus too much on the front delts (too much work from bench and presses), bring up the rear which is lagging by doing face pulls and rear delt work.

Legs Day

Just finished legs day and writing this as I eat my oats and whey along with my roast chicken with veges. Okay let's review what I just did. After warming up a few sets with the bar and 60kg, I moved on to my first working set.

Rep scheme as below:

1. 5 reps with 95kg
2. 3 reps with 107.5kg 
3. 1+ rep with 120kg 

Actual work done: 5,3,4. Not too bad. Should have been a 5 but i pussied out and did not go low enough. Next week will do better. Moving on to the assistance work. Today Twain tried to be fancy and wanted a change, so we did step ups with 40kg with the medium box instead of the usual superset of heavy leg press/ lunges with 30kg.

3 sets of 10 for each leg with 40kg 

Moving on to leg presses with really strict ass form, rep by rep.

3 sets of 15 with 120kg 

and we focus on the eccentric. speaking of eccentric, some mofo tried to be funny and used the same weights as us and almost killed himself. Not saying we use heavy weights since the main focus is the slow negatives but this dude just come up and did 2 inch presses.

Afterwards some hamstring work to bring up my lack of hammies, hamstring curl

4 sets of 10 with 57.5 

followed by stiff leg dl

4 sets with 60kg, 8,8,10,6 (really need work on grip and mental focus)

lastly, some calves press with 120kg where the focus is the squeeze and stretch and last set we drop it down to 80 but more stretch, (8sec instead of the previous 5sec).

4 sets of 15 press

 

Squats

And abs, just 4 sets of 8 of hanging leg raises. That's all. Legs feel good.  Looking forward to tmr's delts.

Diet and Supps

Diet

Basically I still cannot decide whether to bulk or to cut for the past one year. It is disappointing to see the lack of abs. Yeah, fuck me right but it is tough to get abs when you are weighing 80 plus kg. K rants aside, Twain has asked me to list my goals and since the mid term goal is to compete in 2014, I shall bulk/ bring up my lagging parts such as my lack of delts, legs and back and rear delts and arms and pretty much everything. Following the Carb Backloading diet now which means no or minimum carbs before workouts then carbs after trainings. Amount of carbs varies based on muscle groups bring big or small. Yeah, your arms are considered small so less carbs on Sat which is arms day. Main carb source are from oats now. Protein source varies from chicken to lean pork to salmon to eggs.

Supplements
A typical day's worth of supplements I am on now.
Morning:
2 scoops of Dymatize Whey
2 Gaspari Anavite

Lunch:
1 NOW green tea extract
1 Anavite
1 NOW Ultra Omega 3

Pre-Workout:
1 scoop ON Creatine Monohydrate (5g)
2 scoops ON Amino Energy

Post-Workout:
2 scoops of whey

Dinner:
1 NOW Ultra Omega 3

So we have creatine, BCAAs, Omega 3, Green Tea extract, Multi-vitamins and whey. Pretty basic stack. Current weight is around 82-83kg with more fats than I like but fuck me right?

5-3-1

Today marks the Sunday before the third week of 5-3-1. By right we are suppose to go on to 1reps with training max weights, however, due to my trip, we are hitting the first week of the second cycle of 5-3-1 on Monday. Due to messing up of travel dates, we will be hitting the third week of cycle 1 tmr. I will be only listing down the big lifts for now.

Weights used next week for 5 reps, 3 reps and finally 1 rep + is listed below:

Squat: 94.5kg, 107.1kg, 119.7kg
Press: 57.3kg, 65kg, 72.6kg
Bench: 74.2kg, 84.1kg, 94kg
Deadlift: 94.5kg, 107.1kg, 119.7kg




Might go up heavier for deadlift if the form is solid. It is all about the form.


Training split as below for the week after:

Monday:
Squats:

85kg, 100kg, 110kg

Tuesday
Military Press:

50kg, 60kg, 65kg

Thursday
Incline Bench:

65kg, 75kg, 85kg

Friday
Deadlifts:

85kg, 100kg, 110kg

Main things to focus on are to brush up the deadlift form and bring up the delts.