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PostPosted: Fri Jul 03, 2009 3:53 am 
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03 Jul 09

Workout A

Squat
44 x 5
132 x 5
220 x 3
297 x 5
297 x 5
297 x 4

Bench Press
88 x 5
132 x 3
159.5 x 5
159.5 x 5
159.5 x 5
Very good. Next's 165lb. Using water bags as small weightplates was failed attempt, they swing too much.

Deadlift
132 x 5
220 x 3
264 x 4
*

Closed-grip Bench Press
104.5 x 14
104.5 x 12
So this should be around 110lb.

Curlzzz
60.5 x 13
60.5 x 9
I'try 66lb next time.

56min

*Got my cousin look at my form today. Although he doesn't lift but I told him how my form should look like. He told me that my back was slightly round in DL while I was puting down the barbell. I have to focus more on strict form (chest up, chest up). Also in Curl, my right arm curls up faster than my left, but I don't worry about it right now.


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PostPosted: Sun Jul 05, 2009 6:52 am 
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04 Jul 09

Swimming
50m x 20 = 1km
Approximately 40min

I haven't swum for about 2 months, so I was awfully tired.


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PostPosted: Mon Jul 06, 2009 1:43 am 
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06 Jul 09

Workout B

Squat
132 x 5
220 x 3
264 x 1
297 x 5
297 x 5
297 x 5
Next is 302.5lb.

Press
44 x 5
88 x 3
110 x 1
126.5 x 5
126.5 x 5
126.5 x 5
The last rep took about 10 sec but I completed it after all. Next 's 132lb, another step and I'd pass the goal line.

Row
88 x 5
132 x 3
148.5 x 7
148.5 x 7
148.5 x 6

Chin-up
BW x 5
BW x 5
BW x 5

Twisting Sit-up (feet locked, weight on chest)
0 x 20
22 x 20
44 x 10

Leg-hip Raise
0 x 10
0 x 10

68min

Maybe I rest too long between those sets in Squats and Presses.


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PostPosted: Wed Jul 08, 2009 5:16 am 
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08 Jul 09

Workout A

Squat
132 x 5
220 x 3
264 x 1
302.5 x 4
302.5 x 4
302.5 x 4
This is exceedingly heavy. Dropped the barbell on the safety bars in the first set after I stuck at the bottom for about 5 seconds; that was scary.

Bench Press
88 x 5
132 x 3
154 x 1
165 x 5
165 x 3
165 x 2
No good.

Deadlift
132 x 5
220 x 3
242 x 4
I know I can't do 264lb today for sure. My might had been crushed down today. So I use 242lb and try to keep it in solid form.

Close Grip Bench Press
110 x 10
110 x 9

Curl
66 x 10
66 x 8

67min

必ず又の機会が来る。There's always a next time.
This saying could properly be said after someone has said "This sucks!".


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PostPosted: Fri Jul 10, 2009 5:30 am 
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10 Jul 09
Drank too much milk before workout and felt a little cramped.

Workout B

Squat
132 x 5
220 x 3
264 x 1
302.5 x 5
302.5 x 3
302.5 x 4
Dropped the barbell again in the second set, this time I fell foward while I tried to squat up from bottom. Interestingly, this time the first set felt fine, but it was fine only in the first set though.

Press
44 x 5
88 x 3
110 x 1
132 x 5
132 x 4
132 x 4
It's a set of five! I simpathize with myself and I call it a success, even though it's still only a set.

Row
88 x 5
132 x 3
148.5 x 7
148.5 x 7
148.5 x 6

Pull-up
BW x 3
BW x 3
BW x 3

Crunch
22 x 20
44 x 20

Leg-hip Raise
0 x 12
0 x 10

73min


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PostPosted: Sun Jul 12, 2009 10:43 am 
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11 Jul 09

Swimming
Althernate fast/slow in one round (swim fast for 50m then slowly for 50m).

This fast means 'as fast as I can'. It was very hard in latter rounds.
Got around 8-9 rounds in 40 minutes. I'll try to make it for 10.


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PostPosted: Mon Jul 13, 2009 1:55 am 
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13 Jul 09

Workout A

Squat
132 x 5
220 x 3
264 x 1
302.5 x 5
302.5 x 3
302.5 x 4
Still stall. Dropped the weight in the second set again.

Bench Press
44 x 10
88 x 5
132 x 3
154 x 1
165 x 4
165 x 4
165 x 3
Still stall.

Deadlift
132 x 5
220 x 3
264 x 5
It's a progress! Next's 269.5!

Lying Triceps Extension
77 x 7
71.5 x 8

Curl
66 x 12
66 x 9

71min


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PostPosted: Wed Jul 15, 2009 1:05 am 
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15 Jul 09

Workout B

Squat
44 x 5
132 x 5
220 x 3
264 x 1
302.5 x 5
302.5 x 5
302.5 x 4
It's better but still not good enough.

Press
44 x 5
88 x 3
110 x 1
132 x 5
132 x 4
132 x 3
Still stall.

Row
88 x 7
132 x 3
148.5 x 7
148.5 x 7
148.5 x 7
Next's 154!

Chin-up
BW x 6
BW x 5
BW x 5

Crunch
44 x 12
44 x 20
0 x 10

Leg-hip Raise
0 x 12
0 x 10

70min


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PostPosted: Fri Jul 17, 2009 11:15 am 
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17 Jul 09
A restless night; I think I had a few hours of sleep, or probably none. I don't know whether I have fallen asleep or not.

Workout A

Squat
44 x 5
132 x 5
220 x 3
264 x 1
302.5 x 5
302.5 x 5
302.5 x 5
I could probably see the tunnel of light in the last rep, but I am nihilistic so I saw nothing. Anyway, it's a progress. I'll try 308lb next time.

Bench Press
44 x 5
88 x 5
132 x 3
154 x 1
165 x 4
165 x 4
165 x 3
154 x 5
Sucks! Added one back-off set for that.

Deadlift
132 x 5
220 x 3
269.5 x 5
Next's 275lb. Hopefully, it'll catch up the squat soon.

Lying Triceps Extension
71.5 x 10
71.5 x 8

Curlzzz
66x 12
66 x 7

64min

I can feel quite some stress in my lower back and around the area above my glutes, no pain though.

Post workout meal consists of some non-fat milk, 4 egg whites and a very big, sweet and juicy watermelon, special thanks to my mother. It's very close to the best fruit on earth, for the best is melon.


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PostPosted: Sat Jul 18, 2009 9:25 am 
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18 Jul 09

Lower back stress is gone. But there is a lot of soreness in my Anterior Deltoids. Why there is not soreness in my Pecs? I did bench presses yesterday.

Swimming
50m x 20 = 1km

40min
Tired


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PostPosted: Mon Jul 20, 2009 10:34 am 
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20 Jul 09
Got a fever yesterday. My temperature has dropped today but headache and throat soreness still make me feel like crap.

Workout B

Squat
44 x 5
132 x 5
220 x 3
264 x 1
308 x 5
308 x 4
308 x 3
Could not get out of bottom in the last rep, tried to push the barbell out of me, this time fell backward and dropped the barbell on the safety bar.

Press
44 x 5
88 x 3
110 x 1
132 x 5
132 x 4
132 x 4

Row
88 x 7
132 x 3
154 x 7
154 x 7
154 x 5

Pull-up
BW x 3
BW x 3
BW x 3

Leg-hip Raise
0 x 16
0 x 11

60min

No Crunch today, tired.
Got left side lower back pain. It's neither ache all the time nor in specific posture. It's just unexpectedly ache for a few seconds then it's gone, intermittently. I don't know whether it comes from the fall in squat or not.


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PostPosted: Wed Jul 22, 2009 10:35 am 
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22 Jul 09
Feel much better. No headache and no weariness, there's just a bit sore throat left. It seems like those viruses are giving up.

Workout A

Squat
0 x 10
132 x 5
220 x 3
264 x 1
286 x 1
308 x 5
308 x 4
308 x 2
Brutal.

Bench Press
44 x 5
88 x 5
132 x 3
154 x 1
165 x 4
165 x 4
165 x 4
Terrible.

Deadlift
132 x 5
220 x 3
264 x 1
275 x 3
Cruel.

Lying Triceps Extension
71.5 x 10
71.5 x 10
Simple.

Curlzzz
66x 12
66 x 10
Casual.

74min
Squats took about half an hour. If I dropped the barbell, it took quite some time to take it back on the pin.

My weight plates sometimes spin if I have not lock it tight enough which have to be very very tight. And the bad thing is they are not round, they are handgrips-attached weight plates. Which make me feel very uncomfortable when I do those exercises that pull from the floor. I never know there is this kind of problem. Well, now I've learnt.


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PostPosted: Fri Jul 24, 2009 9:08 am 
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24 Jul 09

Workout B

Squat
44 x 5
132 x 5
220 x 3
264 x 1
286 x 1
308 x 5
308 x 5
308 x 5
Felt like I am super strong. Next 313.5#

Press
44 x 5
88 x 3
110 x 1
132 x 5
132 x 4
132 x 3
Then I felt so weak afterward.

Row
88 x 7
132 x 3
154 x 7
154 x 7
154 x 6

Chin-up
BW x 6
BW x 5
BW x 4

Sit up
22 x 20
44 x 12

Leg-hip Raise
0 x 12
0 x 9

66min

The squats feel so good today.

The pressing exercises get stuck, both bench press and press.


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PostPosted: Mon Jul 27, 2009 12:59 am 
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27 Jul 09

Workout A

Squat
0 x 5
132 x 5
220 x 3
264 x 1
286 x 1
313.5 x 5
313.5 x 5
313.5 x 3

Bench Press
44 x 10
88 x 5
132 x 3
154 x 1
165 x 5
165 x 5
165 x 5
Terrific! It's a progress. Unexpectedly, I feel the barbell is lighter than before. Or maybe it is because I wore a belt? I usually don't wear a belt in bench press. Next's 170.5#

Deadlift
132 x 5
220 x 3
264 x 1
275 x 5
Grip fail after lockout in the last rep, almost dropped the barbell. Next's 280.5#

Lying Triceps Extension
71.5 x 11
71.5 x 10

Curl
66 x 12
66 x 10

64min


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PostPosted: Wed Jul 29, 2009 1:20 am 
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29 Jul 09

Workout B

Squat
44 x 5
132 x 5
220 x 3
264 x 1
286 x 1
313.5 x 5
313.5 x 5
313.5 x 3

Press
44 x 5
88 x 3
110 x 1
132 x 4
132 x 4
132 x 3
Bad.

Row
88 x 7
132 x 3
154 x 7
154 x 7
154 x 6

Pull-up
BW x 3
BW x 3
BW x 3
This is harder than usual.

Sit up
22 x 20
44 x 11

Leg-hip Raise
0 x 13
0 x 10

66min


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