testing testing

Week 16 - Day 4 (Shoulder)

Short Update

BTN Press, Strict Press, Push Press

40mins 1 min rest.

Push Press - 135X2

Week 16 - Day 2(Bench) + Day 3(Squat)

Work has been crazy recently. Sleeping quality has been alright but I am only getting about 6 hours per night, better than nothing. It is my 10th day of no/low carbs day today. Body is starting to feel "normal", but sometimes I still have those "brain fog" symptoms.

Day 2 Bench Day

Bench - 2-3reps 30mins, 155lbs - 160lbs, less than 1 min rest
Shrug - 315lbs 3-5 reps 30mins 1min rest

Day 3 Squat Day

After doing so many weeks of low reps squat, I decided to do something fun this morning. After a couple of warmup sets, I left the bar with only 1 plate per side and did squat with it for 2 mins straight. I rested for approx. 5mins and did another set for 3mins straight. It was fun to do and I consider it as some cardio to burn some fat. According to Jamie Lewis, this workout is to work out stiffness and get a little more volume into my program without stressing my CNS too heavily.

Damn gotta roll..... damn busy

Week 15 Day 4 (Shoulder) + Week 16 Day 1 (LEGS!)

Been so lazy updating the blog. Well actually I have been insanely busy with work but I am still waking up at 5:15am 4 times a week to train. Short update for week 15 shoulder day, I started the session with single arm snatch. Max weight used was 72lbs and I did that exercise for 20mins with 1 minute rest in between. After that, I loaded the bar to 115lbs and did strict press for 30mins - singles with less than 1 minute rest in between. Intensity was alright.

Week 16 - LEGS

After 6 days of no carbs diet, I have decided to do Squat+Deadlift superset which wasn't a very good idea lol. I used 270lbs for squat and 250lbs for deadlift, both were doubles with only 1 minute rest between superset. 5 supersets and I was so done. It was like only 15 or 20minutes but the intensity was so high for me. I could actually go home but I ended up doing 3 sets of DB rows.

Diet has been crazy for me because I have never tried no/extremely low carbs diet. I only eat eggs, bacon, steak, wings, chicken, low carb protein shake, spinach, asparagus, kale, broccoli, etc. Everything is no/low in carbs. I haven't touched any rice, pasta, bread for 6 days already and I am planning to keep this diet for another 7 days and then I would have this huge cheat meal which would contain extremely high amount of carbs. Lets see what's gonna happen. 

Week 15 - Day 1+2+3

It has been a while since last update. I have been feeling extremely weird for 2 weeks already. It is very hard to explain, my eyes are heavy and tired, cannot focus or concentrate, mild dizziness + vertigo (sometimes), reaction time is slow but I can still finish tasks. I guess it is because of the animal pak I was using 2 weeks ago. It freaking contains Ginseng and I am allergic to it. I remember when I was a kid, I had those Ginseng soup and I had to go to the hospital. Damn. I have stopped taking animal pak for 4 days and the symptoms seem getting better (hopefully). I actually went to see a doctor yesterday and he suggested me to do a brain MRI so I did it and he said there's no problem with the brain which is good of course. I told him about the Ginseng allergy and he said it wasn't about it. He just told me to see how I feel this coming week and gave me some Stemetil to take but obviously I ain't taking them. Hope this shit will go soon.

Day 1 Training - Squat Singles

Squat - 295lbs 6-8 singles, rest time is pretty long, may reduce weight and also rest time next time. Need more intensity.

Some back work afterwards.

Day 2 Training - Bench

Bench - 155lbs 10X3.  Last 2 sets, I only did 2 reps.

Incline DB Bench - Moderate weight 5X5

Some back work again.

Day 3 Training - Squat again

Squat - 250lbs 6-8 X 3 reps fast with less than 1 min rest. Good intensity this time.

Rows for 30 mins.

Week 14 - Day 3 Night (SQUAT) + Day 4 (PRESS)

Yesterday was pretty intense (at least for me). After morning training session (Front Squats) and 11 hours work, I went to Squat at 9pm again. Did Back Squat this time with 225lbs and I think I did around 5-6sets of 3 reps. Felt extremely good and wanted to squat more but I stopped anyways. After that, I did a lot of chins and rows, just trying to build my back which is my weakest part. I have been doing chins almost in all my sessions, just trying to pull as many as possible.

Trained shoulder this morning.

Strict Press - 100lbs 5X5 (5,5,5,5,3) with a few warm up sets of 45 and 90.

Seated Shoulder Press - 50lbs each side 3X5

Single Arm Snatch + Single Arm Press - Max was 72lbs X 4 and for Single Arm Press - 38lbs

Shrugs - 200lbs 4 to 5 sets of 5 - 6 reps

Still wanted to lift more but it was time to work. Left the gym feeling good and energetic. I gonna take two days rest, and get ready for Monday brutal Squat session again.

Week 14 - Day 2 + Day 3

Day 2

Bench Day

5X5 - 5,5,4,3,3 150lbs

Back work

Day 3

Front Squat + Shock Jump

180lbs 3 reps - didn't count sets

Been busy so gonna keep my update short.

Week 14 - Day 1 (Squat Day)

Last week was deload week and I was insanely busy working so didn't have the time to update the blog. I only trained twice last week. Both sessions was full body training with lighter weight. Recovered pretty well but then I got sick on Saturday - serious sore throat. Got better on Monday morning and started my week 14 training.

Up at 5:15am and had scoop of whey protein. Arrived gym at 6am.

Warm up - BW Squat, Leg Swings, Drop Squat, Pause Squat.

Squat - Ramped up to 280lbs and did around 8 Singles. Total sets including warm up would be around 16-20sets.

Chins and Rows - Many reps.

Bench day tomorrow, feeling great now.

Week 12 - Day 4 (Bench Day)

Bench Press - 10X5 135lbs

Incline DB - 2X5

Dip + Chins - 3X8

Week 12 - Day 2 (Shoulder) + Day 3 (Brutal 10X5 Deadlift)

Quick Update

Day 2

Strict Press + Push Press - 90lbs 10X5

Day 3

Rack Pull - 315lbs (Activation)

Deadlift - 10X5 (225lbs only, need to touch and go), 60 seconds rest

Single arm DB rows - 3X5

So Done.

Week 12 - Day 1 Deep Squat

3 non-training days ended up 1 party night + 1 moving home day. So there just wasn't enough to recover and my diet was shit. No more drinking for at least 2 weeks.

Monday - Up at 5:30am, scoop of whey, arrived gym at 6:00am.

Trained with 2 friends and it was Squat day. We were all pretty tired actually, all of us didn't have good sleep the night before. We started the session doing some quarter pin squat for activation and worked up to 450lbsX1 and finally we were awake. Then we did squats for about 45mins. I used 270lbs this morning and did around 15-17 singles, failed the last one and I stopped. Did some chins afterwards and cool down and stretch.

Went home and had scoop of whey, creatine, dextrose, oatmeal, 6 eggs. Gonna have another shake later.

Tomorrow will be strict press + push press day, hope I will get at least 8 hours tonight.

Week 11 - Day 4 Bench Day

1. Bench Press - 135lbs 10X4 (No grinding, more explosive than last week)

2. Incline Bench - 50lbs each side 5X5

3. Dips - 3X8

4. Close Grip Bench - 135lbs 4X4

Week 11 - Day 3 Deadlift Day

Up at 5:20, hot shower, scoop of whey

1. Rack Pull - For Activation

2. Deadlift - 225lbs 10X4 (Fast and explosive, no Touch n Go)

3. BW Squats - 85 reps.

PWO - Creatine, Dextrose, Whey, Cottage Cheese, Smoke Salmon, Oatmeal, Wheat Bran, Flaxseed, Fish Oil

Meal 2 - Another Whey Protein Shake + Sugar Free Peanut Butter.

Note - Very tight right hamstring, gonna do some recovery work tonight.

Week 11 - Day 1 (SQUATS, SPRINTS) + Day 2 (SHOULDERS)

Day 1 - Sunday ME Lower + Sprints

1. Quarter Squat from Pin - Worked up to 450lbs (This is for activation), 450lbs was easy too.

2. Full Squat - Worked up to 290lbs, Dropped to 80% and did 6X2 (Explosive!). Depth was very good, near ATG.

3. Sprints - 4 X 9 Seconds (Full Speed)

Very productive training session and fatigue level was low. I can recover so much faster now.
PWO - 8oz Steak, Lamb Shank, Oatmeal, Loads of veggie. Fat, carbs, protein, everything...

Day 2 - Tuesday Shoulders

Up at 5:30am and had 24g whey protein.

Pin Press- worked up to 135lbs X 3

Strict Press - 90lbs 10X4 - Had to do push press for the last 2 sets.

Chin Ups - 10, 8, 6, 4, 2, 2, 2, 2

Week 10 - Day 3 + Day 4

I will keep this one short coz I have been very busy recently.

Thursday

Rack Pull - 315lbs

Deadlift - 225lbs 10X3

BW Squat - 100reps

Friday

Pin Bench Press- 2 sets, forgot what weight.

Bench Press - 135lbs 10X3

Dips + Pushups - 3 sets

Close Grip Bench - 3X6 135lbs

Left Gym.

Diet has been really good. Good Diet = Faster Recovery (Proved)

Week 10 - Day 1 + Day 2

Wrist injury last week so I took one whole week off.

Back to training on Monday, up at 5:15am, no more Jack3D. I had 1/2 cup oatmeal + BCAAs.

Trained with my friend back from Toronto and Monday's main lift was Squats.

1) Activation Exercises - Quarter Squat from Pin (405lbs)

2) Main Lift - Squats Singles 15X1 (270lbs) rest time was minimal, less than 60seconds

3) Jumping Lunges + Kettlebell Swing

Left Gym. Training was within 1 hour and I felt energetic and obviously I could recover so much faster.

Tuesday Training - Strict Press + Push Press

Up at 5:15am and had an apple + BCAAs

1) Activation Exercises - Seated Overhead Press from Pin (135lbs)

2) Main Lifts - Strict Press + Push Press, didn't count sets, we just keep on pressing until lift got slow and then we changed to push press. (90lbs + 110lbs), 3 reps each set.

3) Pushups + Chinups - 2 Sets til Slow.

I am gonna take Wednesday off and it will be an intense deadlift morning on Thursday. Can't WAIT.

Week 9 - Day 3

Max Effort Push Day

Up at 5:30am and took 10g BCAA.

1. Push Press - Worked up to 135lbs

2. Floor Press - Worked up to 180lbs (fast and easy. Attempted 200lbs - FAIL. 200lbs felt ridiculous heavy.

3. Lateral Raise 3X15 with controlled movement.

4. Close Grip Bench Press - 3X8 (All fast, no grinding)

5. Tri Rope Pushdown - 4X20, another high reps nation.

6. Band Pushdown - 1XFailure.

Week 8 - Day 3 (Sunday Training)

Short update

1. Speed Box Squat - 6X2 with 250lbs

and then I went to play basketball.

I felt weak and slow actually. Couldn't jump as high, looked like last couple weeks of high reps training really drained me. Once I deload a bit, everything should be fine.

- Frustrated -

Got sick(fever) on Tuesday night and skipped Wednesday morning session. I got so frustrated when shit like this happens.

Woke up at 5:30 this morning (Thursday) and went to lift.

Deadlift - worked up at 290lbs only, didn't manage to break my PR. I am not going to blame I got sick, I am just weak.

Front Squat - 2X20 Someone was hogging the squat rack and he didn't want to share so I had no chance doing it.

Pull ups and Lat Pulldowns - Total 100reps

Felt like serious shit and time was tight so had to go home. I am thinking of repeating week 8 next week.

Week 8 - Day 1 (ME UPPER)

Maybe 4 hours sleep wasn't a very good idea, but I managed to get up at 5:30 feeling so fresh and thought I was gonna own it today...

Scoop of Jack3D, this shit is not working anymore so I am gonna stop taking it.
10g of BCAAs as usual.

1. Bench Press - worked up to 185lbs only, last week was 190lbs.
I failed at 190lbs without a spotter but I didn't get hurt.185lbs was actually a bit slow but I thought I could get 190lbs but NO.

2. Dropped to 60% and did 20reps, last time was 16reps.

3. Superset - Shoulders
a) Front Raise - 3X25
b) Lateral Raise - 3X25
c) Rear Delt Fly - 3X25
This superset was the most intense shit I had ever done and I was only using 2 6kg DBs. I had to rest in between sets and felt so wasted after the first superset and at the last superset, I nearly puked.

4. Tricep Pushdowns - 4X20 My energy level was close to zero but managed to finish it using a moderate weight.

5. Overhead Band Extension - No bands this morning so I switched to overhead DB extension and did 15 reps with a 17.5kg DB.

So damn tired after this morning training.......