FroztSpectre's Workout Log

[FroztSpectre]

9th July 2011
Venue: Tampines Clubfitt
Time: 10.25am

Squats:
1x5 20kg
1x5 40kg
1x5 60kg
1x3 80kg
5x5 92.5kg

Overhead Press:
1x5 20kg
1x5 30kg
5x5 42.5kg

Deadlift:
1x5 40kg
1x5 60kg
1x5 80kg
1x5 107.5kg

----
Extras:
Tricep Extensions:
1x8 20kg
Lol felt a sharp pain at my shoulders area, decided to drop it for the day

EZ bar Bicep Curls
3x8 10kg a Side. Don't know how heavy the bar was. 7.5kg or 5??

------
Took my first scoop of whey protein in my whole life today
Felt good lol

 

[FroztSpectre]

12th July 2011
Venue: Tampines Clubfitt
Time: 9.45am

Squats:
1x5 40kg
1x5 60kg
1x5 70kg
5x5 95kg

Bench Press:
1x5 20kg
1x5 40kg
5/5/5/5/4 - 70kg

Barbell Rows(Or is it Pendlay Rows?)
1x5 35kg
1x5 40kg
5x5 50kg

---
Extras:
1x12 Deadhang Pullups
---
[Squats felt heavy today, compared to saturday....]

----
Form Check:
Squats:

Bench Press:

Barbell Rows(Or pendlay rows? i didn't arch my back on top though)

[Yeh im hyperextending my neck =( Didn't realize that until i watch my video...)

 

[gkhchay]

For your rows, bend over between 45 to 30 degrees & don't let the weight touch the floor... also neutral back - no looking up like u just mentioned...

 

[whyage]

For your rows, bend over between 45 to 30 degrees & don't let the weight touch the floor... also neutral back - no looking up like u just mentioned...

correct me if im wrong but that's how a pendlay row is supposed to be done right? upper back parallel to ground, reset the bar on the floor between each rep.

different from the usual barbell rows that most people do

and frost, good job on the squats man, you make 95kg look easy lol. what's your bodyweight up to now?

 

[FroztSpectre]

correct me if im wrong but that's how a pendlay row is supposed to be done right? upper back parallel to ground, reset the bar on the floor between each rep.

different from the usual barbell rows that most people do

and frost, good job on the squats man, you make 95kg look easy lol. what's your bodyweight up to now?

Thanks,
Should be around 59kg~

Stronglift websites says Barbell Rows returning the the floor though lol.
http://stronglifts.com/how-to-master-barbell-row-technique/

 

[rundymc]

Looked great to me.

 

[rundymc]

Technically a Pendlay row is a barbell row, heh.

 

[gkhchay]

correct me if im wrong but that's how a pendlay row is supposed to be done right? upper back parallel to ground, reset the bar on the floor between each rep.

different from the usual barbell rows that most people do

and frost, good job on the squats man, you make 95kg look easy lol. what's your bodyweight up to now?

yup, he was doing a pendlay row. once the person lets the weight touch the floor, he may not realize it but the tension on the muscles are off for that split second....

 

[gkhchay]

Technically a Pendlay row is a barbell row, heh.

yes it is but as he progresses in this lift in the poundages, he'll have the tendency to rest it on the floor for the split second... IMO, it's more for strength building than muscle building, if u get my drift - when u see the guys on youtube doing pendlay rows, some even rest the weight one full second on the floor...

 

[FroztSpectre]

yes it is but as he progresses in this lift in the poundages, he'll have the tendency to rest it on the floor for the split second... IMO, it's more for strength building than muscle building, if u get my drift - when u see the guys on youtube doing pendlay rows, some even rest the weight one full second on the floor...

I like strength building

 

[BenZ_80]

12th July 2011
Squats

Considering the fact you were not using that narrow a stance, you seemed to be breaking at the knees too much.

 

[FroztSpectre]

Considering the fact you were not using that narrow a stance, you seemed to be breaking at the knees too much.

Mind explaining further?
My stance is just a little wider than shoulder width apart.

 

[BenZ_80]

Mind explaining further?
My stance is just a little wider than shoulder width apart.

Sit back more.

 

[FroztSpectre]

Sit back more.

Ahhh alright, will try that on thursday.

 

[FroztSpectre]

14th July 2011
Venue: Temasek Poly[Sweat Shop Gym]
Time: ~5pm

Squats[Worst squat ever]
[Don't even know whats the weight of the bar, definitely not 20kg, and not 15kg either]
1x5 Empty bar(Assuming it's 17.5kg)
1x5 37.5kg
1x5 60kg
1x5 80kg
5/5/5/1/gaveup - 97.5kg

Overhead Press:
1x5 17.5kg
1x5 30kg
5/4/3/5/2 - 45kg

Deadlift:
1x5 40kg [This bar definitely longer than the squats bar, so definitely heavier i think :S]
1x5 60kg
1x5 80kg
1x5 110kg[Alternate(Mixed) Grip for all, can't even lift 1 using overhand]

---
Comments about gym:
Bad weights condition(some broken)
Aircon feels like heater....
Super poor ventilation
Lousy bar

Never going back there again....
Damn makeup lessons, or i would have gone to clubfitt in the morning today...

 

[FroztSpectre]

16th July 2011
Venue: Bedok Clubfitt
Time: 5.30pm

Squats:
1x5 20kg
1x5 45kg
1x5 65kg
5x5 97.5kg

Bench Press
1x5 20kg
1x5 40kg
5x5 70kg

Barbell Row:
1x5 20kg
1x5 35kg
5x5 52.5kg

-----
Extras:
1x10 Deadhang Pullups

 

[KurrysauceD]

Looking good , next week be on that 2 plates already? haha

 

[FroztSpectre]

Looking good , next week be on that 2 plates already? haha

Yep! Going to 2 plates on Tuesday.

I'm beginning to feel:

Either my school ventilation really sucks, that's why can't complete
OR
My school's bar is really 20kg, not 17.5kg. So i was squatting for 100kg instead of 97.5kg.
OR
Bedok Clubfitt's bar is also 17.5kg...

 

[kaixax555]

Yep! Going to 2 plates on Tuesday.

I'm beginning to feel:

Either my school ventilation really sucks, that's why can't complete
OR
My school's bar is really 20kg, not 17.5kg. So i was squatting for 100kg instead of 97.5kg.
OR
Bedok Clubfitt's bar is also 17.5kg...

I think the ventilation sucks

 

[FroztSpectre]

19th June 2011
Venue: Tampines Clubfitt
Time: 9.55am

Squats
1x5 20kg
1x5 40kg
1x5 60kg
1x3 80kg
5x5 100kg
[k I think my school bar is actually 20kg lol]

Overhead Press
1x5 20kg
1x5 30kg
5/5/5/3/3 - 45kg

Deadlift
1x5 40kg
1x5 60kg
1x5 90kg
1x5 112.5kg