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  1. Sorry for my leave of absence. The holidays were...

    Sorry for my leave of absence. The holidays were a bit hectic with all the gatherings, partying and additional workload I had to take on. Forgot all about this log. What I didn't forget was to work...
  2. https://i.imgur.com/YeGqYWu.png Bench Press...

    https://i.imgur.com/YeGqYWu.png


    Bench Press felt heavy but was able to press out 6 reps. Bummed about it but the back off sets felt good. Rows still feel pretty strong. Could have gone for 8...
  3. https://i.imgur.com/tbqfzwf.png Volume...

    https://i.imgur.com/tbqfzwf.png


    Volume actually went down on most of my lifts, AGAIN. Most of my lift's weight are going up so volume went down. I actually miss the 5 sets of machine press I was...
  4. Week 2 - Day 4-7: Hypertrophy days ...

    Week 2 - Day 4-7: Hypertrophy days


    https://i.imgur.com/ULSgvq6.png


    Tweaked the spreadsheet to reward me only an additional set when I earned it. Basically, I need to have a Rep PR + no...
  5. Week 2 - Day 1-3: Strength Days ...

    Week 2 - Day 1-3: Strength Days


    https://i.imgur.com/vNSfbig.png


    Notes:
    Day 1 - Everything feels good, next week would have me at doubled the progression due to hitting more reps than...
  6. Some thoughts: My appetite just shot up through...

    Some thoughts: My appetite just shot up through the roof. Been eating like a truck.


    Day 4-7
    https://i.imgur.com/gDX57Ok.png


    Notes:
    Chest+Back day: Chest and Back day went smoothly except...
  7. Weakness to Fitness - The boy who just started lifting

    Good day,

    This isn't my first time lifting but after a few years of hiatus due to medical school, I'm back lifting.

    I studied and read a lot about lifting the last week while doing 5x10 of...
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    Yes you can and why don't you make your own log...

    Yes you can and why don't you make your own log while you're at it. http://forum.bodybuilding.com/showthread.php?t=157587143 for more information. :)
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    Romanian Deadlift - 175x8 Incline Dumbbell...

    Romanian Deadlift - 175x8
    Incline Dumbbell Bench Press - 40eax10
    Inverted Row - 6th hook from the top x 8
    One Legged Press - 110x12
    Incline Close Grip Bench Press - 75x8
    Lat Pulldown -...
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    Front Squats Day aka Split A Front Squats -...

    Front Squats Day aka Split A

    Front Squats - 95x8
    Bench Press - 105x9
    Chin Ups - BW@5/4/3/2/1
    Good Mornings - 105x12
    Dips - BW@7
    Row - 75x8
    Concentration Curls - 20eax12
    Reverse...
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    Romanian Deadlift Day aka Split B Romanian...

    Romanian Deadlift Day aka Split B

    Romanian Deadlift - 165x10
    Incline Dumbbell Bench Press - 40eax10
    Inverted Rows - 6th hook from the top x 6
    One Legged Press - 110x9
    Incline Close Grip...
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    Front Squat Day aka. Split A Front Squat -...

    Front Squat Day aka. Split A

    Front Squat - 95x5
    Bench Press - 105x10
    Chin Ups - BWx5/4/2
    Deadlift - 235x5
    Chest Dips - BW@7
    Rows - 85x7
    Concentration Curls - 20eax13
    Barbell Shrug -...
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    Lifts Romanian Deadlift -155x12 Dumbbell...

    Lifts

    Romanian Deadlift -155x12
    Dumbbell Incline Bench Press - 40eax9
    Inverted Row - BWx12
    One Legged Press - 100x12
    Reverse Grip Lat Pull Down - 90x12
    Dumbbell Standing Triceps...
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    Front Squats - 95x7 Bench Press - 115x6 (Should...

    Front Squats - 95x7
    Bench Press - 115x6 (Should have done 105 but miscalculated. **** me)
    Cable Rows - 65x12
    Dips - BW@8
    Pull ups (Negative) - 3;8;5
    Goodmornings - 55x12
    Concentration...
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    Might want to check out reddit's bodyweight...

    Might want to check out reddit's bodyweight fitness group. They have a nice progression from basic to gymnastic like training to develop that beautiful gymnast's body. Head straight to the faq of the...
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    Lifts Romanian Deadlift - 155x10 Dumbbell...

    Lifts


    Romanian Deadlift - 155x10
    Dumbbell Incline Bench Press - 80 (40ea) x 8
    Inverted Row - BWx8 @ 4th hook from the top
    One-legged Leg Press - 9 Stacks x 12
    Lat Pulldown - 90x11
    ...
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    Front Squats - 75x12 Chest Dips - BWx2, Triceps...

    Front Squats - 75x12
    Chest Dips - BWx2, Triceps Dips - BWx10
    Negative Pullups - BWx3/7/5/5/7
    Pull Throughs - 140x12
    Cable Seated Row - 55x5
    Close Grip Bench Press - 95x8
    Concentration...
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    Romanian Deadlift - 145x12 Incline Dumbbell...

    Romanian Deadlift - 145x12
    Incline Dumbbell Bench Press - 40x5
    Lat Pulldown - 90x8
    Lunge - 140x10
    Barbell Row - 75x12
    Triceps Dips - BWx11
    Incline Dumbbell Curl - 15eax12
    Cable One Arm...
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    Front Squat - 75x10 Bench Press - 95x5 ...

    Front Squat - 75x10
    Bench Press - 95x5
    Negative Pull Ups - 3;8;6;6
    Iso Row - 80x10
    Leg Curls - 70x12
    Concentration Curls - 20eax12
    Triceps Pushdown - 40x12
    Standing Calf Raise - 200x15...
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    Full Body B Romanian Deadlift - 145x11 ...

    Full Body B


    Romanian Deadlift - 145x11
    Pull Ups - 3;7;5;4;4
    Incline Bench Press - 70x12
    Bent Over Row - 75x11
    Leg Extension - 100x10
    Dips - BWx8
    Incline Curls - 15eax12
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    June 6, 2013 -I started as a 127lb, 5' 9.5"....

    June 6, 2013 -I started as a 127lb, 5' 9.5". Borderline underweight as you could see. I didn't get to measure other parameters after that though.
    September 23, 2013 - 139lb and sitting at 15.06% as...
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    Split A Front Squat - 85x10 Lat Pulldown...

    Split A


    Front Squat - 85x10
    Lat Pulldown - 80x12
    Bench Press - 105x8
    High Leverage Row - 70x12
    Leg Curl - 70x11
    Concentration Curls - 20x12
    Triceps Pushdown - 37.5x14
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    I do RDLs as how Mark Rippetoe discussed them on...

    I do RDLs as how Mark Rippetoe discussed them on youtube. Flat back, no bending of the knees, I however lean back with my legs as I go down to keep the bar as close to my thighs as possible. I stop...
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    Split B Romanian Deadlift - 145x10 ...

    Split B



    Romanian Deadlift - 145x10
    Negative Pull Ups - 2;7;5;5;7
    Leg Raise - 11;8;7;5
    Incline Dumbbell Bench Press - 70x9
    Bent Over Row - 75x10
    Leg Extension - 85x12
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    Yeah, I tried SL 5x5, SS and the like however I...

    Yeah, I tried SL 5x5, SS and the like however I could only run it twice a week with my schedule. I wanted more frequency out of things so I decided on this.
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    Split A Front Squats -- 75x12 Lat...

    Split A



    Front Squats -- 75x12
    Lat Pulldown -- 70x12
    Bench Press -- 105x7
    Machine Iso Row -- 130x12
    Seated Leg Curl -- 65x12
    Concentration Curls -- 20x12
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    I've made changes to my routine to reduce volume...

    I've made changes to my routine to reduce volume as much as possible. Reps are reduced to 24 and would increase by 3 each month so that I could break in to the routine.

    I would only be specifying...
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    November 24, 2013

    Front Squats -- 65lbs (Working on form, I was still strong after though)
    Chin Ups -- 2 reps @ bodyweight (Went to 10 only)
    Shrugs -- 135lbs (I didn't know if I was failing or not but it was hard...
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    Here's the routine outline taken from...

    Here's the routine outline taken from bodybuilding.com
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    Weakness to Fitness

    I had a log earlier but I stopped since I had troubles running ICF and being in school at the same time. I only am able to do it twice a week so I searched for a routine that would allow me to get...
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    Still recovering from back pain/tight hip but...

    Still recovering from back pain/tight hip but everything is going well.

    Squats 145x5/5 -- 155x5/5
    Standing Calf Raise 145x8/8
    Shrugs 155x8/8/8
    Bench Press 115x5/5/5/4 -- 95x11
    Row 90x5/5/5/5/5...
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    I've been experiencing lower back pain so I...

    I've been experiencing lower back pain so I didn't do much with the lower body to let it heal up.

    Squats; 115x8/8
    Deadlift; 225x0 -- It won't even budge when 215 last time practically was easy...
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    November 12, 2013 This is one of those days...

    November 12, 2013

    This is one of those days where things just don't click. I knew I was tired but I still pushed on through with it. Kinda discouraged because almost everything failed.

    ...
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    There's always this one guy who does unusual...

    There's always this one guy who does unusual exercises. That would be me!
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    Separate them as much as possible from your...

    Separate them as much as possible from your workout. If you can't do them after your strength workout.

    General guideline would say to avoid cardio BEFORE any leg training to minimize any leg...
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