January 6, 2016 - Wednesday
BW = 87.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Trained in completely fasted state. Drank coffee before workout
Training started around 9:30 AM. Training ended around 10:40 AM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 2 to 3 minutes
85 lbs x 1 rep
95 lbs x 1 rep
105 lbs x 1 rep
115 lbs x 1 rep
125 lbs x 1 rep
135 lbs x 1 rep
145 lbs x 1 rep (failed)
Pull Up on Straight Bar
Rest Between Sets = 2 to 3 minutes
BW + 35 lbs x 1 rep (shoulder-width pronated grip)
BW + 45 lbs x 1 rep (shoulder-width pronated grip)
BW + 50 lbs x 1 rep (shoulder-width pronated grip)
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
80 lbs each hand x 4 reps
70 lbs each hand x 6 reps
70 lbs each hand x 6 reps
Bent-over Cable Flyes
Rest Between Sets = 2 to 3 minutes
80 lbs each hand x 4 reps
80 lbs each hand x 4 reps
Pull Up
Rest Between Sets =
BW x 6 reps (narrow-width neutral grip)
Happy with my strength level even if I have gotten fat. Belly fat is obvious even if I do the "stomach in"
January 12, 2016 - Tuesday
BW = 84.8 kgs or 186.5 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Training time - 9:15 AM to 10:00 AM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 2 to 3 minutes
105 lbs x 5 reps
105 lbs x 4 reps
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
80 lbs each hand x 2 reps
70 lbs each hand x 6 reps
60 lbs each hand x 8 reps
Pull Up on Straight Bar
Rest Between Sets = 2 to 3 minutes
BW + 20 lbs x 4 reps (shoulder-width pronated grip)
BW x 6 reps (shoulder-width pronated grip)
One-arm Cable Row
Rest Between Sets =
80 lbs each hand x 6 reps
Pull Up
Rest Between Sets =
BW x 5 reps (narrow-width neutral grip)
Feeling weak today. Suffering from coffee withdrawal
January 14, 2016 - Thursday
BW = 85.4 kgs or 186.5 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (obvious belly fat but V-shape on lats is visible)
Training location -
No meal before workout but ate some chocolate
Training time - 12:15 PM to 1:15 PM
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 9 reps (shoulder-width pronated grip)
200 lbs x 9 reps (shoulder-width pronated grip)
200 lbs x 5 reps (shoulder-width pronated grip)
Standing Cable Chest Press
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 4 reps
70 lbs each hand x 3 reps
80 lbs each hand x 5 reps
Pull Up on Straight Bar
Rest Between Sets = 2 to 3 minutes
BW + 25 lbs x 3 reps (shoulder-width pronated grip)
BW + 10 lbs x 4 reps (shoulder-width pronated grip)
BW x 6 reps (shoulder-width pronated grip)
Cable Front Shoulder Raise
Rest Between Sets = 2 to 3 minutes
60 lbs x 6 reps
60 lbs x 6 reps
70 lbs x 5 reps
Pull Up
Rest Between Sets =
BW x 6 reps (narrow-width neutral grip)
January 20, 2016 - Wednesday
BW = 84.8 kgs or 186.5 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Training time - 10:15 AM to 11:00 AM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 2 to 3 minutes
125 lbs x 3 reps
115 lbs x 3 reps
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 8 reps
60 lbs each hand x 8 reps
Front Shoulder Cable Raise
Rest Between Sets = 2 to 3 minutes
80 lbs x 5 reps
70 lbs x 6 reps
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 7 reps (narrow-width neutral grip)
BW x 3 reps (narrow-width neutral grip)
Feeling weak today ... ... Just forced myself to train
January 26, 2016 - Tuesday
BW = 84.6 kgs or 186.1 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
Training location -
Training time - 9:30 AM to 10:30 AM
Rest Between Exercises = 2 to 4 mins
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 8 reps
70 lbs each hand x 6 reps
70 lbs each hand x 6 reps
70 lbs each hand x 6 reps
Pull Up
Rest Between Sets =
BW x 5 reps (narrow-width neutral grip)
Front Shoulder Cable Raise
Rest Between Sets = 2 to 3 minutes
80 lbs x 8 reps
80 lbs x 5 reps
70 lbs x 7 reps
Pull Up
Rest Between Sets =
BW x 6 reps (narrow-width neutral grip)
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 4 reps (shoulder-width pronated grip)
200 lbs x 4 reps (shoulder-width pronated grip)
Dips
Rest Between Sets =
BW x 6 reps
Push Up
Rest Between Sets =
BW x 6 reps
Pull Up
Rest Between Sets =
BW x 5 reps (narrow-width neutral grip)
February 01, 2016 - Tuesday
BW = 84.6 kgs or 186.1 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
Training location -
Training time - 9:40 AM to 10:30 AM
Rest Between Exercises = 2 to 4 mins
Standing Cable Chest Flyes
Rest Between Sets = 2 to 3 minutes
50 lbs each hand x 5 reps
40 lbs each hand x 6 reps
40 lbs each hand x 6 reps
40 lbs each hand x 6 reps
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 5 reps (narrow-width neutral grip)
200 lbs x 5 reps (narrow-width neutral grip)
200 lbs x 4 reps (narrow-width neutral grip)
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 10 reps
80 lbs each hand x 4 reps
60 lbs each hand x 8 reps
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 6 reps (narrow-width supinated grip)
BW x 4 reps (shoulder-width pronated grip)
February 6, 2016 - Saturday
BW = 84.6 kgs or 186.1 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
Training location -
Training time - 10:00 AM to 11:00 AM
Rest Between Exercises = 2 to 4 mins
Pull Up
Rest Between Sets =
BW x 6 reps (narrow-width neutral grip)
BW x 4 reps (narrow-width neutral grip)
BW x 4 reps (narrow-width neutral grip)
Front Shoulder Cable Raise
Rest Between Sets = 2 to 3 minutes
80 lbs x 7 reps
75 lbs x 7 reps
70 lbs x 7 reps
Tricep Rope Pull Down
Rest Between Sets = 2 to 3 minutes
70 lbs x 8 reps
80 lbs x 8 reps
90 lbs x 8 reps
100 lbs x 8 reps
90 lbs x 7 reps
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
180 lbs x 6 reps (narrow-width neutral grip)
180 lbs x 8 reps (narrow-width neutral grip)
Seated Cable Row using finger tip grip
Rest Between Sets = 2 to 3 minutes
120 lbs x 8 reps (narrow-width neutral grip)
120 lbs x 8 reps (narrow-width neutral grip)
February 13, 2016 - Saturday
BW = 86.4 kgs or 190.1 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
Training location -
Training time - 11:40 AM to 12:40 PM
Rest Between Exercises = 2 to 4 mins
Standing Cable Flyes
Rest Between Sets = 2 to 3 minutes
50 lbs each hand x 8 reps
50 lbs each hand x 6 reps
50 lbs each hand x 5 reps
50 lbs each hand x 4 reps
Pull Up
Rest Between Sets =
BW x 5 reps (narrow-width neutral grip)
Tricep Rope Pull Down
Rest Between Sets = 2 to 3 minutes
100 lbs x 10 reps
120 lbs x 6 reps
110 lbs x 6 reps
Lateral Shoulder Cable Raise
Rest Between Sets = 2 to 3 minutes
20 lbs each hand x 6 reps
20 lbs each hand x 6 reps
20 lbs each hand x 6 reps
20 lbs each hand x 6 reps
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
150 lbs each x 6 reps (wide pronated grip)
120 lbs each x 8 reps (wide pronated grip)
120 lbs each x 10 reps (wide pronated grip)
130 lbs each x 8 reps (wide pronated grip)
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 3 reps (shoulder-width pronated grip)
Reduced the weight and switched to a wide pronated grip for the Seated Cable Row to feel the rhomboids working more
Comments
BW = 87.0 kgs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Trained in completely fasted state. Drank coffee before workout
Training started around 9:30 AM. Training ended around 10:40 AM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 2 to 3 minutes
85 lbs x 1 rep
95 lbs x 1 rep
105 lbs x 1 rep
115 lbs x 1 rep
125 lbs x 1 rep
135 lbs x 1 rep
145 lbs x 1 rep (failed)
Pull Up on Straight Bar
Rest Between Sets = 2 to 3 minutes
BW + 35 lbs x 1 rep (shoulder-width pronated grip)
BW + 45 lbs x 1 rep (shoulder-width pronated grip)
BW + 50 lbs x 1 rep (shoulder-width pronated grip)
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
80 lbs each hand x 4 reps
70 lbs each hand x 6 reps
70 lbs each hand x 6 reps
Bent-over Cable Flyes
Rest Between Sets = 2 to 3 minutes
80 lbs each hand x 4 reps
80 lbs each hand x 4 reps
Pull Up
Rest Between Sets =
BW x 6 reps (narrow-width neutral grip)
Happy with my strength level even if I have gotten fat. Belly fat is obvious even if I do the "stomach in"
BW = 84.8 kgs or 186.5 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Training time - 9:15 AM to 10:00 AM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 2 to 3 minutes
105 lbs x 5 reps
105 lbs x 4 reps
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
80 lbs each hand x 2 reps
70 lbs each hand x 6 reps
60 lbs each hand x 8 reps
Pull Up on Straight Bar
Rest Between Sets = 2 to 3 minutes
BW + 20 lbs x 4 reps (shoulder-width pronated grip)
BW x 6 reps (shoulder-width pronated grip)
One-arm Cable Row
Rest Between Sets =
80 lbs each hand x 6 reps
Pull Up
Rest Between Sets =
BW x 5 reps (narrow-width neutral grip)
Feeling weak today. Suffering from coffee withdrawal
BW = 85.4 kgs or 186.5 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (obvious belly fat but V-shape on lats is visible)
Training location -
No meal before workout but ate some chocolate
Training time - 12:15 PM to 1:15 PM
Rest Between Exercises = 3 to 5 mins
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 9 reps (shoulder-width pronated grip)
200 lbs x 9 reps (shoulder-width pronated grip)
200 lbs x 5 reps (shoulder-width pronated grip)
Standing Cable Chest Press
Rest Between Sets = 2 to 3 minutes
60 lbs each hand x 4 reps
70 lbs each hand x 3 reps
80 lbs each hand x 5 reps
Pull Up on Straight Bar
Rest Between Sets = 2 to 3 minutes
BW + 25 lbs x 3 reps (shoulder-width pronated grip)
BW + 10 lbs x 4 reps (shoulder-width pronated grip)
BW x 6 reps (shoulder-width pronated grip)
Cable Front Shoulder Raise
Rest Between Sets = 2 to 3 minutes
60 lbs x 6 reps
60 lbs x 6 reps
70 lbs x 5 reps
Pull Up
Rest Between Sets =
BW x 6 reps (narrow-width neutral grip)
BW = 84.8 kgs or 186.5 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (no visible abs definition but V-shape on lats is visible)
Training location -
Training time - 10:15 AM to 11:00 AM
Rest Between Exercises = 3 to 5 mins
Zercher Squat
Rest Between Sets = 2 to 3 minutes
125 lbs x 3 reps
115 lbs x 3 reps
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 8 reps
60 lbs each hand x 8 reps
Front Shoulder Cable Raise
Rest Between Sets = 2 to 3 minutes
80 lbs x 5 reps
70 lbs x 6 reps
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 7 reps (narrow-width neutral grip)
BW x 3 reps (narrow-width neutral grip)
Feeling weak today ... ... Just forced myself to train
BW = 84.6 kgs or 186.1 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
Training location -
Training time - 9:30 AM to 10:30 AM
Rest Between Exercises = 2 to 4 mins
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 8 reps
70 lbs each hand x 6 reps
70 lbs each hand x 6 reps
70 lbs each hand x 6 reps
Pull Up
Rest Between Sets =
BW x 5 reps (narrow-width neutral grip)
Front Shoulder Cable Raise
Rest Between Sets = 2 to 3 minutes
80 lbs x 8 reps
80 lbs x 5 reps
70 lbs x 7 reps
Pull Up
Rest Between Sets =
BW x 6 reps (narrow-width neutral grip)
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 4 reps (shoulder-width pronated grip)
200 lbs x 4 reps (shoulder-width pronated grip)
Dips
Rest Between Sets =
BW x 6 reps
Push Up
Rest Between Sets =
BW x 6 reps
Pull Up
Rest Between Sets =
BW x 5 reps (narrow-width neutral grip)
Dips
Rest Between Sets =
BW x 6 reps
BW = 84.6 kgs or 186.1 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
Training location -
Training time - 9:40 AM to 10:30 AM
Rest Between Exercises = 2 to 4 mins
Standing Cable Chest Flyes
Rest Between Sets = 2 to 3 minutes
50 lbs each hand x 5 reps
40 lbs each hand x 6 reps
40 lbs each hand x 6 reps
40 lbs each hand x 6 reps
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
200 lbs x 5 reps (narrow-width neutral grip)
200 lbs x 5 reps (narrow-width neutral grip)
200 lbs x 4 reps (narrow-width neutral grip)
One-arm Tricep Cable Press Down
Rest Between Sets = 2 to 3 minutes
70 lbs each hand x 10 reps
80 lbs each hand x 4 reps
60 lbs each hand x 8 reps
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 6 reps (narrow-width supinated grip)
BW x 4 reps (shoulder-width pronated grip)
BW = 84.6 kgs or 186.1 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
Training location -
Training time - 10:00 AM to 11:00 AM
Rest Between Exercises = 2 to 4 mins
Pull Up
Rest Between Sets =
BW x 6 reps (narrow-width neutral grip)
BW x 4 reps (narrow-width neutral grip)
BW x 4 reps (narrow-width neutral grip)
Front Shoulder Cable Raise
Rest Between Sets = 2 to 3 minutes
80 lbs x 7 reps
75 lbs x 7 reps
70 lbs x 7 reps
Tricep Rope Pull Down
Rest Between Sets = 2 to 3 minutes
70 lbs x 8 reps
80 lbs x 8 reps
90 lbs x 8 reps
100 lbs x 8 reps
90 lbs x 7 reps
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
180 lbs x 6 reps (narrow-width neutral grip)
180 lbs x 8 reps (narrow-width neutral grip)
Seated Cable Row using finger tip grip
Rest Between Sets = 2 to 3 minutes
120 lbs x 8 reps (narrow-width neutral grip)
120 lbs x 8 reps (narrow-width neutral grip)
BW = 86.4 kgs or 190.1 lbs (OMROM HBF-356, measured after workout)
Body fat = around 25% (obvious belly fat but V-shape on lats still visible)
Training location -
Training time - 11:40 AM to 12:40 PM
Rest Between Exercises = 2 to 4 mins
Standing Cable Flyes
Rest Between Sets = 2 to 3 minutes
50 lbs each hand x 8 reps
50 lbs each hand x 6 reps
50 lbs each hand x 5 reps
50 lbs each hand x 4 reps
Pull Up
Rest Between Sets =
BW x 5 reps (narrow-width neutral grip)
Tricep Rope Pull Down
Rest Between Sets = 2 to 3 minutes
100 lbs x 10 reps
120 lbs x 6 reps
110 lbs x 6 reps
Lateral Shoulder Cable Raise
Rest Between Sets = 2 to 3 minutes
20 lbs each hand x 6 reps
20 lbs each hand x 6 reps
20 lbs each hand x 6 reps
20 lbs each hand x 6 reps
Seated Cable Row
Rest Between Sets = 2 to 3 minutes
150 lbs each x 6 reps (wide pronated grip)
120 lbs each x 8 reps (wide pronated grip)
120 lbs each x 10 reps (wide pronated grip)
130 lbs each x 8 reps (wide pronated grip)
Pull Up
Rest Between Sets = 2 to 3 minutes
BW x 3 reps (shoulder-width pronated grip)
Reduced the weight and switched to a wide pronated grip for the Seated Cable Row to feel the rhomboids working more