CallmeZen training log

[CallmeZen]

Gymming with my classmates = not following sl

Crap stuff.

Squats 100x5x5
Hack squats 35 per side 3x5
Standing db press 17.5x3x8
Dips 3x8

 

[CallmeZen]

Long since I last felt kinda satisfied walking out of the gym.

Squats 100x5x5
Ohp 40x5x5
Dl 60x1x10, awkward back ache for no reason.

Db chest press 16kg 5x10
Assisted dips weight 3, 3x10
Assisted pull up weight 3, 3x8

Slowly regaining the strength before exams period.

I think my former for DL is kinda bad, my upper back tend to round though my lower back is very much fixed. I tried to get my hips closer to the bar so that my upper back would be straight, but loses the straight lower back. Happens when I'm dead lifting say 80kg and above.

 

[CallmeZen]

Squats 102.5x5x5
BP 62.5x4x5 62.5x1x7 with spotter
Rows 60x5x5
Chest dips weight3 3x8

Woo.

 

[CallmeZen]

Squats 105x5x5
Ohp 40x3x5 30x2x10 failed for the last 2 set.
Dl 100x4x5 120x1 rep just for fun.

Seated db press 12.5x5x10

Clubfitt closed after 5 for anniversary celebration. Went to another nearby private gym. Db up to 50kg! Small but most equipments are present! 3month membership @ 105 for under 21. Probably signing up when I turn 19,

 

[stoneblackdragon]

from hougang clubbfitt to punggol cc gymmboxx? haha

 

[CallmeZen]

Ohfug. How did you know.

 

[stoneblackdragon]

hahahaha! thats the only community centre and clubfitt with different gym that I know. Gymboxx has good equipment, but their staff are very anal about deadlifts, which annoys me greatly, they keep telling u to put down the weight slowly and silently..

 

[CallmeZen]

hahahaha! thats the only community centre and clubfitt with different gym that I know. Gymboxx has good equipment, but their staff are very anal about deadlifts, which annoys me greatly, they keep telling u to put down the weight slowly and silently..

the rack now has some cushioning beside, kinda reduces the noise already. anyway, nothing happened today when i deadlifted! the staff there (I assume a intern as what his name tag says) didn't say anything. downside for me is, there's no water cooler and no assisted pullup/dips machine there. had to run over to the street across to grab a mineral water.

 

[stoneblackdragon]

but they do have the trap bar which is a good equipment to use! lucky you! yea bring your own water! haha

 

[CallmeZen]

Squats 107.5x5x5
Bench press 62.5x5x5
Dips weight 3 x 5 x 10

Barbell was all used up.

 

[CallmeZen]

I know doms shouldn't be a indication of a good workout.

But I'm feeling no doms for the previous week despite enough sleep, though some day I wasn't sleeping enough.

I'm pretty sure the weights are adequate as I'm grinding on the sets and it isn't too easy.

On top of that, my Ohp and bench press are lacking behind, is there any assistance exercises I can do after SL to improve on those?

I'm doing seated shoulder press on days where I'm doing Ohp and db chest press on bench press days as a finisher, roughly 3 sets of 8. Adding in assisted dips also.

 

[galapogos]

If you're hitting the weights regularly, you shouldn't be feeling DOMS until you switch things up and do something different, e.g. increase volume or eccentrics.

 

[CallmeZen]

If you're hitting the weights regularly, you shouldn't be feeling DOMS until you switch things up and do something different, e.g. increase volume or eccentrics.

Hi thanks for the reply! Kinda reassured me. Haha.

 

[CallmeZen]

Squats 120kg x 5 x 5 with spotter
OHP 42.5, 5,5,3,2,5
DL 110 x 1 x 5

Loaded the wrong weights for squats, should be 110kg, but it doesn't feel like it's crashing me when I load it on me. Probably mind games. Realized only when I'm loading for DL and counting the load.

OHP wasn't cruising at all. Managed only 3 and 2 reps for the 3th and 4th set. Rested around 3mins before my last set, using my phone and stuff, was able to grind 5 reps up. Probably resting more helps.

I know deadlifts should be more than squats, but I'm fearing that my back are gonna round and decided not to load up too much.

I'm planning to look for a belt, any decent belt with affordable price tag?

Accessories

standing db press 12.5 x 5 x 10
side raises 6kg x 5 x 10
20secs db press as fast as possible, 4kg.
cycling on max resistance on the bike, for 3mins, killing my quads.

I don't know what I can do to improve on my weakest lifts, so just champo (mix all together) things that I know.

 

[CallmeZen]

Squats 115kg 5,5,5 120kg 5,5
Bench 65 5,5,5,4,6
Rows 60 5,5,5,5,5
Butterfly 100lbs 3x10
Bicep curl 6kg 3x10
Barbel curl 10kg 3x10

Probably some hiit running on the weekend to prepare for my napfa.
Watching my calories intake and carbs, hopefully can cut to 10% bf
Not sure what's my bf now, probably someone can advice, will upload photos soon.

 

[CallmeZen]

anyone can advice on my bf %?

i'm 77kg 174cm.

 

[frostbyte88]

Squats 120kg x 5 x 5 with spotter
OHP 42.5, 5,5,3,2,5
DL 110 x 1 x 5

Loaded the wrong weights for squats, should be 110kg, but it doesn't feel like it's crashing me when I load it on me. Probably mind games. Realized only when I'm loading for DL and counting the load.

OHP wasn't cruising at all. Managed only 3 and 2 reps for the 3th and 4th set. Rested around 3mins before my last set, using my phone and stuff, was able to grind 5 reps up. Probably resting more helps.

I know deadlifts should be more than squats, but I'm fearing that my back are gonna round and decided not to load up too much.

I'm planning to look for a belt, any decent belt with affordable price tag?

Accessories

standing db press 12.5 x 5 x 10
side raises 6kg x 5 x 10
20secs db press as fast as possible, 4kg.
cycling on max resistance on the bike, for 3mins, killing my quads.

I don't know what I can do to improve on my weakest lifts, so just champo (mix all together) things that I know.

A belt should be used to increase intra abdominal pressure and not as a crutch because you think your back might round. I also feel that the weight you are lifting isnt at a high enough level to warrant using it aka you should still be able to strengthen your core to support lifting that weight.

Assistance exercises can be done depending on your sticking point and muscle imbalances/weaknesses. I can say however that most of the things you did, would probably have no effect on helping your lifts.

Squats 115kg 5,5,5 120kg 5,5
Bench 65 5,5,5,4,6
Rows 60 5,5,5,5,5
Butterfly 100lbs 3x10
Bicep curl 6kg 3x10
Barbel curl 10kg 3x10

Probably some hiit running on the weekend to prepare for my napfa.
Watching my calories intake and carbs, hopefully can cut to 10% bf
Not sure what's my bf now, probably someone can advice, will upload photos soon.

Judging by your pictures, you look around 15-18% BF. Probably a diet issue. Possibly age as well since youre pretty young. Keep at it. It'll get better after NS if youre consistent. haha

 

[CallmeZen]

Thanks frost for the reply. Is there any things I can work on to increase my weak lifts?

 

[CallmeZen]

Ligament along the right pelvic is hurting damn badly after the previous session. I thought it was hip tightness so I just dismissed it. Been there for the past few days, feeling better today. Working out tomorrow. Probably because I've been using a wider squat stance that causes it? Read online that wider stance makes it more hip dominant than quad. Shall use a slightly wider than shoulder width stance and try tomorrow.

 

[galapogos]

Stretch and roll your adductors dude.