CallmeZen training log

[CallmeZen]

After a 1 week long break due to projects, back in gym

Squats 107.5 5,3,4
100 5,5

OHP 40 x 5 x 5

Bench press 60 x 5 x 2

Rushed workout, squats is getting really tough and I'm struggling to push up after hitting parallel for the 2nd and 3rd set.
OHP finally at 40, something productive today.
Bench press @ 60 was hard needed a spotter.

Crap workout, rushed and not very productive.

 

[CallmeZen]

Great workout with an awesome 9hrs sleep and 2pcs chicken before workout.

Whoop whoop.

Squats 107.5 x 5 x 5
DL 110 x 1 x 5
Rows 70 x 5 x 5

Accessories

Db rows 18kg x 4 x 10
Db chest press 18kg x 3 x 8

Filled stomach with loads of sleep makes a huge difference!

Measured my weight, lost 2kg since I started to gym.
Not much since my diet is pretty much trash.
Ate like chicken rice for the first 2 weeks for every meal.
Couldn't continue and chicken taste like rubbish then.

 

[CallmeZen]

Quads still aching from squats.
Skipped squats today.
National day celebrations first secondary school = massive crowd.
Waited 45mins to do ohp

Bench press 60 x 4 x 5, 1x4
OHP 40 x 2 x 5 37.5 x 3 x 5
Not sure why ohp sucked today, waited so long in vain.
Rushed off.

Wasted gym session.

 

[CallmeZen]

Exam period. Literally reading lecture notes and thinking wth have I done the past semester, don't understand anything. Gonna stop gymming till next week when exams are over.

 

[lee_tired_sheep]

sometimes a good 45 mins of lifting helps you clear your mind and benefits your results much more than an extra 45 mins of studying

 

[CallmeZen]

sometimes a good 45 mins of lifting helps you clear your mind and benefits your results much more than an extra 45 mins of studying

Hahaha I can't really do much with a 45min span. Just squats alone takes up 40mins with warming and stuff.

Finally gym after a 3weeks break due to studies, expected to suck.

Squats 100x4x5 105x1x5
bench press 60x4x5 60x1x4 60x1x9 (spotted)
Rows 70x5x5

Squats felt like.. heavier than ever on 105.
Bench press was surprisingly manageable.

With my 'work' starting next week, some in school crap attachment,
I'm gonna start work @ 9 and end at 530 on weekdays.
Wondering how you guys gym with this schedule?
I can afford to take a weekend to gym, but can't squeeze 2 on weekdays.
After 5, clubfitt is like crazily filled.
Before 9, seems like not enough time to gym, shower and go to school.

 

[jokerk]

clubfitt opens at 7am Monday Wednesday Friday

 

[BradLee]

Hahaha I can't really do much with a 45min span. Just squats alone takes up 40mins with warming and stuff.

Finally gym after a 3weeks break due to studies, expected to suck.

Squats 100x4x5 105x1x5
bench press 60x4x5 60x1x4 60x1x9 (spotted)
Rows 70x5x5

Squats felt like.. heavier than ever on 105.
Bench press was surprisingly manageable.

With my 'work' starting next week, some in school crap attachment,
I'm gonna start work @ 9 and end at 530 on weekdays.
Wondering how you guys gym with this schedule?
I can afford to take a weekend to gym, but can't squeeze 2 on weekdays.
After 5, clubfitt is like crazily filled.
Before 9, seems like not enough time to gym, shower and go to school.

Rightfully per workout should not last more than 45mins. Thats what i read somewhere but forgot if it does include warm up and any finisher.
http://www.m4carbine.net/showthread.php?t=53381

 

[hiei02]

i work till 6 and rush off to the gym. the traffic jam, the gym crowd, the rest times, get a nice dinner, only back at home at about 10.

 

[galapogos]

...Just squats alone takes up 40mins with warming and stuff.

...

Squats 100x4x5 105x1x5

Let me get this straight. 5 sets of squats take you 40min? Wait, what?

 

[BeaRzwalken]

bro 40min on squats meaning you share with a lot of people is it???

 

[Beastosterone]

2-5mins x 5 = 10-25mins rest
1min x 5 = 5mins exercise
warmup additional 10mins

The longest time I spent on squat alone is about 25mins - 30mins cuz I'm doing 5 straight sets of >130kg. Damn shag, the rest of my lift also got affected cuz of this

 

[CallmeZen]

Sharing + warmup + rest

 

[galapogos]

Sharing + warmup + rest

If you're doing 5 working sets at ~100kg, you shouldn't have more than 4 warmup sets. Perhaps 20, 40, 60, 80, then your working sets. That gives a total of 9 total sets, which still shouldn't take 40min. Even if you're sharing, unless you're sharing with 5 other people, I don't see how you could end up waiting over 5min per set. It shouldn't be sharing + warmup + rest. The Sharing happens at the same as the rest. Don't tell me you wait until it's your turn to squat, then you tell the guy sharing the rack that you're resting another 3min before you squat? And if you're really sharing with many people, look into doing alternating sets, or do some active recovery/rehab/prehab work while waiting, so you don't waste too much time.

 

[CallmeZen]

If you're doing 5 working sets at ~100kg, you shouldn't have more than 4 warmup sets. Perhaps 20, 40, 60, 80, then your working sets. That gives a total of 9 total sets, which still shouldn't take 40min. Even if you're sharing, unless you're sharing with 5 other people, I don't see how you could end up waiting over 5min per set. It shouldn't be sharing + warmup + rest. The Sharing happens at the same as the rest. Don't tell me you wait until it's your turn to squat, then you tell the guy sharing the rack that you're resting another 3min before you squat? And if you're really sharing with many people, look into doing alternating sets, or do some active recovery/rehab/prehab work while waiting, so you don't waste too much time.

Hi thanks for the feedback.

The time of 40mins was a reference from yesterday workout.

I did a 60,70,80,90 warmup set sharing with 2 people.
Then a 100kg set and 105kg set with 2-3mins rest time.
I OTOT, so I tend to exceed the 3mins rest time and take longer for squats.
I counted the timing from when I sign-in to gym.. plus misc stuff like locking up stuff, changing... might not be that accurate la.

 

[CallmeZen]

Squats 105x5x5
Ohp 40x5x5
Dl 115x1x5

Lifting straps came from bb.com. Workout was pretty good. Slightly rounded my back on the 4th rep of dl, feeling the aftermath now. Hopefully not too serious.

 

[CallmeZen]

Feeling bored @ school.

Current stats,

60kg for BP
40kg for OHP

Another 12.5kg for BP and 10kg for OHP before hitting intermediate for all.

 

[useryoung]

you can check your strength standards here. Strength Standards

i will "graduate" from SL once i hit intermediate for all!

Cool website.

 

[hiei02]

Feeling bored @ school.

Current stats,

60kg for BP
40kg for OHP

Another 12.5kg for BP and 10kg for OHP before hitting intermediate for all.

similar current stats as mine. let's work hard!

 

[CallmeZen]

After slacking like again, figured I should continue gymming again..

Went to the school gym.

Sucky results

Squats 100x4x5 105x1x5
Ohp 40x3x5 40x1x3 40x1x4
Bbr 60x5x5

Assisted dips weight3, 5x8