Bench. Do you?

Oh yeah new PR. 5/3/1. 85*5, 100*3, 110*9 <- last was 115*8/110*8. Actually I m not sure if doing 115*8 is better or 110*9. Doesn't matter set new PR. Then move onto incline barbell bench. 70*10,80*8+70*2 for 2 sets then 80*9+70*1. Supposed to hit 10 reps but failed. Sigh. Moved onto dips 20*5, superset with hammer curls 20kg for 12reps for 3 sets. Last 2 sets of dips only managed to hit 10-15 before rep-ing out singles. Moved onto machine flyes. 54*10 for 3 sets, superset with incline curls 10kg for 3 sets of 12 reps before ending today workout with 4 sets of back extensions with 70kg for 10 reps. 

  

Press

Presses for today: 40x10,60x3,70x12,5,5,5
65x5,5,4
60x3,6,5,5
50x11

Sunburnt shoulders rubbing against the singlet saps my strength. Sigh. Well.. At least it sort of maintained at 70x12. 5 sets of 20 with 10kg lateral raises. Finished off with 1 set of 20 rear delts flyes.

Legs rehab

Sort of cracked my right foot's big toe. Purple and bruised. Cannot place weight on the foot and sort of limping. Plus sunburnt so unable to place bar onto back. Too smart. Should stick to gym and avoid the sun. Anyway did just two exercises, leg extensions and hamstring curl machine today. Did 5 sets of dropsets on leg extension, 45-35-25 and 6 sets of 20 reps on hamstring curl and one set of 15 reps with 55 before dropping to 45 and repping it out. Legs cramping like crazy when straightening them. Oh well, hope the crispy fried skin wont affect shoulder workout tmr.

Back

Deadlift for technique, very light, 100kg only. Then did pull ups with 20kg*5,9,5,5,5. Okay the 9 reps was with some kip hence the anomaly. Then did kroc rows 3 sets of 20 with 35kg. Grip did not fail this time. Then did cable rows with stack plus 20kg plus Zhang for 3 sets of 15. Move onto assisted pullups, 3 set of 10 for the squeeze. Ended off with machine row with 35 for 30 reps 2 sets and one set 15 reps.

Chest

Chest with Jeremy. 80*5,90*5,105*10. Last second rep (10th) was shaky so the 11th was a grind, hence not counted. Right triceps giving way, think most of the weight was on it. Did guillotine press. 60*20 for 3 sets but last set only managed to hit 12 only, so rest 10secs, did 4 and then 4 again. Recovery was an issue due to the triceps. Thankfully it went away when we move onto incline bench with 30kg a side. 20 reps for the first two sets, a lot of pump, last set Jeremy busy talking to Bryan, tris gave way again, only hit 8, so rest 10 secs and hit another 4. Move onto delts while Jeremy continue his machine flyes. Did lateral raise 20 reps 2 sets with 10kg, then 4 sets of 10, drop to 7.5kg, hit another 2 sets of 10-15, and end off with a set of 20reps. Ended off the session with 2 sets of face pulls with 16kg(?) for 30 reps each, last set tried to slowly squeeze and control, hit 15 reps.

Shoulders. Boulders. Arms. Guns

Presses on for bigger delts. 5 reps for 50,60,14 reps for 65. Then drop back to 60, hit 12, 8. Drop to 50, hit 15. Then drop to 40 hit 17. Laterals, 5 sets of 20 with 10kg. Rear flyes 5 sets of 20,12,10,12,15. Bicep work, curls for the gurls. 3 set of 12 hammer curl with 20kg. 3 set of 12(one set 8) incline curl with 10kg. Barbell curl 12 reps empty bar for 2 sets, 1 set 9 reps with 30kg and drop, hit 5 reps. End off with 3 sets of 10 preacher curls.

Legs (deload)

Although I did not plan for a deload but the bad technique calls for one. And I just finished a 5/3/1 cycle so just nice. Did 5 reps for 100,110 and 125, which felt harder than it should be. Twain mentioned to me that the setup is not tight. Wrists hurt as I tried to force the weight to not roll which is due my back not forming a nice arch to support it. Relearning the form which would help my weights in the future. Might lower the max weight for squat. Did a couple of sets with 60,80 then did one set of 29 reps with 85kg. Was aiming for 30 then mental breakdown. Not a good thing. Oh well. Then did good mornings with 60kg for 6/8 reps, 5 sets. Followed by hamstring curl, 10*10 with 22.5kg per leg. End off with back extension. Worked up to 90kgx6 for 5 sets.

Back day solo

Back day alone. Shag out from the lack of sleep. Have to wake up to take photo for Zhangyi for the emailer. Changed a bit of the workout today.

Rack pull: 100x8*2, 120*6, 100*6. More concerned about the squeeze and proper back activation.
Db rows: 35kg*20*3, mother shag
Cable row with Zhang standing on stack: 12,12,15
Lats pulldown: 5 sets of 20 with 35,45,55,65,75
Machine row: 45*30*2.

Forgot to do lower back T.T shall do the back extensions next Friday. Anyways some progress pics.

 

Chest

5/3/1 90,102.5,115. 8 reps with 115, 8th was a grind. Thank god for Jeremy. Then did guillotine press with 60kg for 12 reps, 3 sets. Move onto incline bench, 20kg for 20 reps 3 sets. Continuous tension for that. End off with two sets of bench flyes with 54kg for as many reps as possible.

Delts

5/3/1. 60x5,67.5x3,75x4. Did 4 sets of 8 with 40kg. Did 6 sets of 5 with 60kg. After which did laterals with 10,7.5kg. Did arms. Hammer curls 3x12x20kg, incline curls 3x12x10kg, concentrated curls 3x12x10kg, barbell curls 3x12x26kg.

Legs

Squat. 100x5,130x3,140x2. But need more help with the 140kg. Can be tighter. Then did 100x20,16,15. Aching now. End off with hamstring curl with 6x10 and 2 sets of leg extensions x10

DeadMEAT

Deadlift PR180kg. Form cui lol. Gonna brush it up. In order to do so, gonna add in some rack pulls for lock out and more band reverse hyper-extension for back days. 

Therefore new back day workout would be as follow:

1. Deadlift for form (follow 5/3/1 template but only perform singles, meaning set up, pull and repeat)

2. Kroc rows with dbs for 3 sets of 20.

3. Rack pulls (build up to a good set of 3)

4. Lats pulldown for 5 sets of 20 with increasing weights / assisted pullups for 3-5 sets of 10

5. Machine row for 2 sets of 30/ Band reverse hyper-extensions for 3 sets of 20.

4&5 are to be alternate every week. Shall test it out on Fri for timing and intensity. 

Chest day

Today is week 2 of the 2nd cycle. 5,3,3. Weights used for bench is 85,95,110. Did 8 reps with 110kg. 3 sets of 5 pause bench with 80kg. Legit :) After that we did banded machine press. 45 plus bands, 3 sets of 10. Decline db press with 30kg for 3 sets of 10. Machine flyes with 64 for 3 sets of 10. Ended off with lats pulldown, 5 sets of 20 with progressive increase in weights, 60,65,70,75.80. Took some progress pics.

 

Delts. Bday PR

Set a PR. 13 reps with 70kg. Not too shabby but of cos keep striving forward and keep moving. After which did 7-8 sets of 5 with 60kg until failure (1 set of 3). Felt lightheaded. Call me sick but I like that floating sensation. Did 4 sets of lateral dropsets and some more cable laterals. Then tried front lever on rings with Bryan. Managed to hold for a while, shall work on my core more.

Legs

Quite a low volume day today. Went beltless for my squats. Note to self: keep tight when squatting higher reps. Did 100*5,120*3,135*4 beltless. First session doing these weights beltless. Then hit 100kg*21 reps, stopped cuz the bar rolled about, which leads to my point to note. Then rack and did another 3 more reps. CNS sort of fried/or lower back. Then did step ups 3 sets of 10 with 60kg for each leg. Landing was kinda heavy. If only ground was more even, the weights i don't even feel it. Did 2 sets of leg extensions and called it a day.

Rings. Gymnastic rings

Rings pwned my ass. Looking at Daniel Ong's good form makes me ashamed. Body weight is just an excuse. Really gonna strengthen my core and hopefully perform good ring dips.

Back day brah

Started off with deadlifts. Worked up to 150kg. Form still need dat der improvement. Db row 3 sets of 20 with 35kg. Pullups 3 sets of 10. Machine row 2 sets of 30. Back extensions with bands 3 sets of 10.