Reddit's Log

[Reddit]

Did my back this morning. There were more people at 8am on a Saturday than 10am on a weekday. 4 guys in total.

Started with
6 sets 6 pull ups
4 sets 4 pull ups
Alternate between close grip, chin ups and wide grips.

Single arm dumb bell rows
40kg 4 sets 8 reps
Feels awesome to do this exercise again. I try to lift my elbows as high up as I can to really work my back, although my form progressively got worse as I became more tired.

Hammer curls. Just felt like doing them
22.5kg 1 set 8 reps per arm
25 kg 3 sets 6 reps per arm

Then it was time to go work.

There aren't any water coolers in the entire cc. I have to bring a bottle of water along. If anyone plans to go there, bring some water along too!

 

[Demikidisme]

If I can't find another gym, I might join Dennis gym. Tamp clubfit is always too crowded, dragging my workouts.

 

[Reddit]

If I can't find another gym, I might join Dennis gym. Tamp clubfit is always too crowded, dragging my workouts.

i dont know anything about the evening crowd leh. i ask the girl there before. she said its not very crowded even then. but of course there is only one power rack, so i imagine there is definitely a wait during peak hours.

 

[Reddit]

i worked on legs this morning.

drank my protein - creatine - bcaa - milo mix and cycled to the new gym. its a little weird as i have been cycling to tpy for a year now. it really doesnt feel like i have been exercising so long, but the two off peak membership cards say otherwise.

i started with
squat 60kg 8 reps 2 sets
i stopped after that because my back felt weird - almost as if its straining. im petrified of injuring myself again, so i quit doing it even though i barely warmed up.

next was leg press. i know its dangerous, so i kept it light and bent my knees no more than 45 degrees. looks super gay but i dont care. 40 kg 8 sets 8 reps

next was leg lifts. 6 sets of 6 reps. i try to do knee to bar as best as i can, although the last set was more like knee to elbow. absolutely no swinging this time. i rather sacrifice height than swing.

and just like that im done! i drank another shake, cycled to the pool and did my 6 rounds.

after going to dennis a few times, i realise an empty gym is a little unsettling at times. for one thing, i dont dare to lift as heavy as i did in tpy since there arent anyone to spot me. although i dont really need assistance most of the time, its nice to have someone big and solid behind me in case something screws up.

lunch was salmon steak, 2 eggs, mix vege (again) and soup. today should be the last time im eating corn. from tomorrow onwards its going to be cucumbers and tomatoes and lettuce. chay's reminder to eat fresh vegetables is really important!

 

[gkhchay]

For your legs, since u are still recovering fr yr back injury why don't u try single leg stuff eg Bulgarian split squats, walking lunges etc? If u can do several sets of Bulgarian splits with 40 kg DBs you're pretty strong..

 

[galapogos]

Single leg work like Uncle Chay has mentioned is great for back injuries. You can also experiment with front squats, and possibly zercher squats as they cause much less shear forces on your spine.

 

[cwong]

Reddit, how's your weight loss progress?

since u r talking abt replacing the mixed veg, i suggest u rotate the meat dish too as i see salmon almost everytime u update the postings.
grass fed beef/lamb/poultry/pork/other fish + shellfish can make your meals more interesting.

 

[Reddit]

For your legs, since u are still recovering fr yr back injury why don't u try single leg stuff eg Bulgarian split squats, walking lunges etc? If u can do several sets of Bulgarian splits with 40 kg DBs you're pretty strong..

I just googled Bulgarian splots. They look tough. I think next Monday I will try without any weights first, just to make sure I don't crash unto the floor. My legs are like match sticks. Thanks!

 

[Reddit]

Single leg work like Uncle Chay has mentioned is great for back injuries. You can also experiment with front squats, and possibly zercher squats as they cause much less shear forces on your spine.

Front squats huh. I haven't done those for a long time. I didn't know they place less stress on the back. I think I will try both Bulgarian splits and front squats next week, and maybe skip regular squats. I'll report back!

 

[Reddit]

Reddit, how's your weight loss progress?

since u r talking abt replacing the mixed veg, i suggest u rotate the meat dish too as i see salmon almost everytime u update the postings.
grass fed beef/lamb/poultry/pork/other fish + shellfish can make your meals more interesting.

I'm weighed myself this morning. Forgot to update until you mentioned it! 106kg. I think could be muscle loss as I didn't do much last week. Mostly ate and slept.

I'm thinking of adding some herbal chicken drumsticks. Breast meat is really depressing. I love salmon a lot, much more than any other fish. Since I don't take any fish oil, I most likely will eat it at least three times a week.

 

[XanderBuilt]

T NATION | Single-Leg Training Put To the Test

T NATION | Build Bigger Legs, One at a Time

 

[Reddit]

T NATION | Single-Leg Training Put To the Test

T NATION | Build Bigger Legs, One at a Time

Thanks man! I like this website, but the white words on black is really a pain in the butt. I will try out some of the exercises next week and report back

 

[Reddit]

Chest today. I have fully recovered so I went all out just now and see if I have lost any strength. Good news is that I don't think I did.

Bench 60kg 2 sets 10 reps 100kg 2 sets 6 reps 120kg 1 set 6 reps 130kg 1 set 4 reps.

Dips 27.5kg 1 set 8 reps 30kg 1 set 8 reps 40kg 2 sets 6 reps

Dumb bell press 40kg 3 sets 6 reps

 

[Reddit]

i did my back in the morning. the gym was surprisingly crowded; 8 guys in total.

6 sets of 6 pullups/chinups
6 sets of 4 pullups/chinups
dumb bell row 40kg 3 sets 6 reps

and thats it my pulls are so much weaker than pushes. plus they are arent even strict form. i really have to work harder.

no swimming today as the pool is closed on wednesdays.

lunch. fresh vegetables! very tasty!

 

[jjl.bb]

Thanks man! I like this website, but the white words on black is really a pain in the butt. I will try out some of the exercises next week and report back

near the bottom of the page there is a print button.
it'll pop up a new 'normal' page, black words white background.

and i had no idea you were going for fat loss, you are strong. =)
and can cook haha

 

[BradLee]

Chest today. I have fully recovered so I went all out just now and see if I have lost any strength. Good news is that I don't think I did.

Bench 60kg 2 sets 10 reps 100kg 2 sets 6 reps 120kg 1 set 6 reps 130kg 1 set 4 reps.

Dips 27.5kg 1 set 8 reps 30kg 1 set 8 reps 40kg 2 sets 6 reps

Dumb bell press 40kg 3 sets 6 reps

WOW your chest is very strong!!!. Hardly in the gym i saw ppl do more than 100kg.

 

[Reddit]

near the bottom of the page there is a print button.
it'll pop up a new 'normal' page, black words white background.

and i had no idea you were going for fat loss, you are strong. =)
and can cook haha

thanks for the tip! i didnt cook the meals; my maid or my wife prepares them for me. what can i say? im a lucky guy!

 

[Reddit]

WOW your chest is very strong!!!. Hardly in the gym i saw ppl do more than 100kg.

thanks man! i actually add the weight of the bar along with the weights, so its not as nice as it looks. worse thing is only my chest and triceps are stronger. everything else is weak, which makes it pointless. im going to work on my pulls and do single leg exercises and try to build them up as best as i can.

 

[galapogos]

The weight of the bar is always counted, so it IS as nice as it looks.

 

[Reddit]

i did my shoulder today. quite a good workout but i didnt get to swim. my wife had some stuff she needed to do in the morning, so i left for the gym much later than usual. since i knew i was not swimming, i brought my phone along as well to video my ohp.

ohp
40kg 2 sets 10 reps
60kg 1 set 8 reps
70kg 2 set 6 reps

dumb bell shoulder presses
35kg 2 sets 15 reps
40kg 0 reps (for some reason i couldnt even get it up to shoulder height even after kicking like crazy. paiseh man. just put them back quietly and did something else haha)

lateral raises with cable machine
15kg 2 sets 8 reps
20kg 3 sets 6 reps

face pulls (my favourite)
30kg 5 sets 10 reps

it looks ok to me, but what do you guys think? this is the heaviest set for ohp. i cant figure out how come its so hard to lift.

lunch!