FroztSpectre's Workout Log

[Byakuya]

Looks like the new bedok gym..

Clubfitt gyms are always short of benches. Hate it when people sit down and just do concentration curls for 20 mins straight..

haha yeah. either that or people just put towel there "chope" and go la liang

 

[rundymc]

Yep thanks for the comments.
Was playing around with the weights.

The biggest concern i had was does my body have to be parallel to the ground, or can i go at 45degrees or so, and not resetting at the floor.

Looks like i found my answers so far =D

I do them at about 45deg.

You want the bar to move in a straight line. At parallel, that means doing them to the chest, which is an upper back movement.

 

[FroztSpectre]

May 10th 2011
Venue: Tampines Clubfitt
Time: 2.18pm

Squats:
1x5 Empty Bar [Warmup]
1x5 5kg a Side [Warmup]
5x5 23.75kg a Side

Overhead Press
1x5 Empty Bar [Warmup]
1x5 1.25kg a Side [Warmup]
1x5 3.75kg a Side [Warmup]
5x5 7.5kg a Side

Deadlifts:
1x5 10kg a Side [Warmup]
1x5 13.75kg a Side [Warmup]
1x5 25kg a Side

---
Extras:
Barbell Rows:
3x5 13.75kg a Side

1x14 Pullups

[Took a longgggg break after Overhead press cause no bars available for me to do deadlifts]

 

[FroztSpectre]

12 May 2011
Venue: Tampines Clubfitt
Time: 9.40am

Squats:
1x5 empty bar (warmup)
1x5 15kg a Side (warmup)
5x5 23.75kg a Side

Bench Press
1x5 empty bar (warmup)
1x5 10kg a Side (warmup)
5x5 20kg a Side

Barbell Rows
1x5 empty bar (warmup)
1x5 10kg a Side (warmup)
5x5 15kg a Side

--------
Extras:
1x5 10kg a Side EZ Curl(25kg total)
1x15 pullups

 

[FroztSpectre]

14 May 2011
Venue: Tampines Clubfitt
Time: 11.25am

Squats
1x5 empty bar (warmup)
1x5 10kg a Side (warmup)
5x5 23.75kg a Side

Overhead press
1x5 empty bar (warmup)
1x5 3.75kg a Side (warmup)
5x5 7.5 a Side

Deadlift
1x5 10kg a Side (warmup)
1x5 15kg a Side (warmup)
5x5 27.5kg a Side

Extras
3x10 7.5kg EZ curl (20kg total)

(45mins rest)

Bench press:
1x5 20kg a Side
1x5 30kg a Side
1x3 32.5kg a Side

1x14 pullups

Notes:
Not sure if my spotter was helping me alot during my bench press. Told him not try not to use any strength though.
[and I got a scolding from the clubfitt worker for trying to take video inside the gym...]

 

[ROCKET LAUNCHER]

very solid bench progress

 

[FroztSpectre]

Thing is I don't know if my spotter was helping me to lift. If he was then.....

 

[Byakuya]

that's why you tell him not to touch your bar !!

 

[KinoChoco]

as long hes touching on to the bar, it reduces the load even if he try not to use any strength....haha. ask him keep 1inch away from bar :x

 

[FroztSpectre]

Yeh will do on next tuesday

 

[FroztSpectre]

17th May 2011
Venue: Tampines Clubfitt Gym
Time: 9.50am

Squats:
1x5 Empty Bar [Warmup]
1x5 10kg a Side [Warmup]
5x5 25kg a Side

Bench Press:
1x5 Empty Bar [Warmup]
1x5 10kg a Side [Warmup]
5x5 21.25kg a Side

Barbell Rows:
1x5 5kg a Side [Warmup]
1x5 10kg a Side [Warmup]
1x5 15kg a Side [Forgot to increase by 1.25kg =.=]
4x5 16.25kg a Side

----
Extras:
1x19 pullups [Never fully straigthen my arm while going down though, i left it with a slight bend on my elbow]

(Today's gym is so damn crowded that i got tons of time to relax and rest)

 

[martyall]

Yeh will do on next tuesday

Me too. I am busy this week so I can't follow it. I think it is the best work out log for me.

 

[FroztSpectre]

19th May 2011
Venue: Tampines Clubfitt
Time: 9.36am

[LONGGGGG DAY]

Squats:
1x5 Empty Bar (Warmup)
1x5 7.5kg a Side (Warmup)
5x5 26.25kg a Side

Overhead Press:
1x5 Empty Bar (Warmup)
1x5 2.5kg a Side (Warmup)
5x5 8.75kg a Side

Deadlifts:
1x5 5kg a Side (Warmup)
1x5 15kg a Side (Warmup)
1x5 30kg a Side

-----
Extras: (Super workout today, no lessons for the day. Able to rest and do alot)

Pullups:
1x20 (Elbow not fully straight again)
1x9

Bicep Curls Assisted:
4x5 16kg (Left 2x, Right 2x)

Bench Press:
1x5 25kg a Side
1x1 30kg a Side
[No1 touches my bar this time, except during liftoff and putback]

T-Bar Rows??:
The machine looks like this:

1x5 40kg
1x10 20kg

45degrees Back Extension
1x10 15kg

Pullups:
1x9 Pullups
1x2 Pullups

-----

Went to the swimming pool to relax for an hour after that

Diet:
Breakfast:
2 wholemeal bread
2.5 eggs (2 full eggs + 1 egg white)
Milo

Lunch:
Chicken Rice + Extra Meat

 

[ROCKET LAUNCHER]

eat the egg yolks; no point in throwing them away. all the nutrients are in there

 

[FroztSpectre]

22 May 2011
Venue: Clementi Clubfitt
Time: 12:06pm

Squats:
1x5 Empty Bar (Warmup)
1x5 6.25kg a Side (Warmup)
5x5 26.25kg a Side
(Failed on 5th set, 1st rep. Rested for another 1minute before completing it)

Bench Press:
1x5 Empty Bar (Warmup)
1x5 10kg a Side (Warmup)
5x5 22.5kg a Side
(The clubfitt uncle was like helping me to lift for the 1st 3 sets =.=)

Barbell Rows:
(Forgot to warmup =.=)
5x5 16.25kg a Side

-----

Extras:
1x10 Pullups
1x6 Pullups
1x4 Pullups
...
Squats[Testing 1RPM]:
1x1 30kg a Side
1x0 40kg a Side (Failed so badly, i take out the bar, bend like 20cm and i know i better not go down anymore)
1x1 35kg a Side (Nearly failed, i think i leaned forward...)
...
6x10 11kg Bicep Curls [3 left, 3 right]
...
2x10 Pullups
1x9 Pullups
1x6 Pullups
1x4 Pullups
1x3 Pullups

 

[Spartanz.]

Good job bro u r Pretty damn strong . Train tog next week ba

 

[FroztSpectre]

Good job bro u r Pretty damn strong . Train tog next week ba

Maybe my form is off, i don't even know without anyone telling me lol.
And you're definitely stronger than me =P You bench 35 a side like it's so easy.

Yeh will try to make it on next sunday noon. No gaurantees though, if my friends jio me go gym on sat = no training on sun.

 

[pekipom]

wow you're only slightly bigger than me but got a pretty good body.. how long you been training?

 

[FroztSpectre]

wow you're only slightly bigger than me but got a pretty good body.. how long you been training?

Let's see.

My first visit to the gym was when i was P4. LOL.
What i did there was just bicep curls.
Frequency of visiting the gym: Once every 3-6months.

Normally just pushups at home.

Did this till P6?
-----
Sec 1, start of volleyball training.
Gym between once a week to once per 3 weeks.
Pushups/Crunches/Tuckjumps/Sprinting 6x a week.
HIIT training once a week or twice a week.
[Continued till end of Sec 2]

Sec 3 onwards, gym once per month-2 months.

Sec 4 onwards, gym once per 3-6months. LOL.

[Although very little gymming, Pushups/Crunches still continue. Stopped HIIT when i was Sec 4 though]
--------------
Poly Year 1 - I think that year i went to the gym like 1 or 2 times?

Poly Year 2[Now] - Thrice a week.

 

[Spartanz.]

Let's see.

My first visit to the gym was when i was P4. LOL.
What i did there was just bicep curls.
Frequency of visiting the gym: Once every 3-6months.

Normally just pushups at home.

Did this till P6?
-----
Sec 1, start of volleyball training.
Gym between once a week to once per 3 weeks.
Pushups/Crunches/Tuckjumps/Sprinting 6x a week.
HIIT training once a week or twice a week.
[Continued till end of Sec 2]

Sec 3 onwards, gym once per month-2 months.

Sec 4 onwards, gym once per 3-6months. LOL.

[Although very little gymming, Pushups/Crunches still continue. Stopped HIIT when i was Sec 4 though]
--------------
Poly Year 1 - I think that year i went to the gym like 1 or 2 times?

Poly Year 2[Now] - Thrice a week.

well if u r able to acheive that with minimal weightlifting workouts previously, i think u got a very good base to work on.

heck, u look even better than ppl i know who r regular gym goers