A Jr Medic's Journey for Size and Strength

[ParanoidAndroid]

Originally Posted by jijin

probably some fat loss work. Gonna try Turbulence Training for fat Loss fr 3-4 weeks

Come on man, don't cut. at 67 kgs you can't have that much fat.

[jijin]

17/12/2006 (Night Shift)

Workout B
Superset:
BB Bent-over Row (kg/rep): 72.5/4, 72.5/4, 67.5/8, 62/12
BB Bench Press: 72.5/2+70/1, 70/3+1, 65/4+2+2, 57.5/8+2+1

Superset:
Chin-up (additional weight, kg/rep): 12.5/2+1+10/1, 12.5/2+10/1, BW/7+2+60/3(pulldown)
DB Shoulder Press: 20/3+17.5/1, 17.5/4, 15/10+2

-Felt weak today after my night shift
- my bench press, and pushing movement in general is still sh*t

[jijin]

Originally Posted by ParanoidAndroid

Come on man, don't cut. at 67 kgs you can't have that much fat.

narh it isn't really cutting as much as a change in volume and pace. Just trying to give my body a break

[jijin]

19/12/2006 (No weight)

Deadlift(kg/rep; overhand grip): 100/4, 100/2+1+1(last rep mixed grip), 100/3+1(last rep mixed grip), 75/12

Rack Deadlift (mixed grip): 130/x+120/2, 120/1+1, 120/2

Superset:
Bulgarian split squats (2xDB): 22.5/8, 22.5/10
Back Extension: 2 sets 22.5/10

Hanging leg raise: 15/6, 15/6

Don't know why it was so hard to do rack deadlifts. The weights felt a whole lot heavier than normal. My CNS must be a little burnt out.

[jijin]

21/12/2006 (night shift)
Workout D

Superset
BB Push Press(kg/rep): 52.5/4, 52.5/4, 45/8, 40/12
Wide-grip Pullup: 10/3, 10/3+1, 2.5/6+1, BW/4+55/3+50/5 (pulldown)

Superset
DB Incline Bench Press: 27.5/4, 25/4, 20/9+17.5/3
Cable Seated Row: 55/4, 55/4, 50/12

DB Upper Body Russian Twist: 17.5/6, 15/6

DB Exernal Rotation: 3 sets 5/8

So-so workout. Was a busy shift. Last workout for ST2. Gonna go off on holiday from tomorrow!

[jijin]

26/12/2006
Off week/Holiday

Just fooling about in the gy, and showing some of my buddies how to lift properly (i.e. squats, deads, bench, etc).

Did a few lifts just for kicks

Bench 60kg x 4 reps
Neutral grip Chinup BW x 4 reps
Deadlift 110kg x 1 rep (conventional grip) - NEW PR!
120kg x 1 rep (mixed grip)
Power Clean and Jerk 4 sets of 40kg x 2 reps

Otherwise just some odd bits and pieces here and there.

[jijin]

2/1/2007

First proper workout session for my first program of the new year. Decided against the fat loss/higher volume program idea I had before the break. Am heading in to CW's ABBH as taken from Muscle Revolution

BB Bench: 10x3 @ 65kg
BB Row: 10x3 @ 70kg

Benching wasn't too hard, except the very last rep of the 10th set. Might be undershooting a little. Oh well.

Anyway am gonna take 4 weeks to finish this program, then on to more strength work.

[ParanoidAndroid]

Nice choice w. ABBHm 'm starting it also next week.

the Bench Press won't be as easy when you're doing 10x5...

[jijin]

4/1/2007

BB Frnt Squat 5x10 @ 40kg
Reverse Crunch 5x10 @ 7.5kg
Standing Calf Raise 5x10 @ 70kg

[jijin]

6/1/2007 (68.2kg)

Superset
Reach, roll, lift 2x10
DB ext rotation 2x10 @ 5kg/hand
L-lateral raise 2x12 @ 5kg/hand

Superset
YTWL 2x8 @ 2.5kg/hand
Seated face rope pulls 2x12 @ 20kg

Pushup plus on Swiss Ball 2x15

Superset
Dips (kg/reps): 4 sets BW/10, BW/6+3+1
Chinups: BW/7+3 negatives, BW/3+45/7 (lat pull), BW-40lbs/5+2+2+1, BW-60lbs/10, BW-60lbs/8+2

-Decided to start doing Phase I of CW/AC's 8 weeks to monster shoulders to correct some of my shoulder inflexibilities (esp the right side). From today, I'll do Phase I every upper body day during ABBH.
-From today's experience, I'll perform Phase I's exercises AFTER my workouts (I know, I know. It's meant to be BEFORE all other workouts, but I find that the exercises can be quite intense and affect the main lifts, especially my pulling exercises)
-Will have to start using the graviton machine for assisted chinups. Today was quite a mess, as I thought I could at least do 7-8 chinups for 4-5 sets. Didn't quite turn out that way

[jijin]

ABBH Day 4
12/1/07 (68.7kg)

Had been ill over the last few days. Couldn't eat much at all. Missed a number of meals. Well enough yesterday to contemplate training today

10x3
Snatch Grip Deadlifts - 50kg
Seated Calf Raise - 90kg
BB Rollout - 15kg

Snatch grip deadlifts were easy at that weight. Will increase it more next round, as this time was the first I'm ever doing them, so trying to get the form down