Jenhan Week 4, 5 ,6 with videos

Weights in lbs, 5 reps all.


Week 4 Day 1
Squats - 95/105/115/135/185/185/185
Press - 45/45/65/90/90/90
Rows - 65/65/75/115/115/115

Week 4 Day 2
Not done.

Week 4 Day 3
Not done.

Was a sad sad week for me. I was denied entry to the gym due to membership misunderstanding. I was all prepped up, was looking forward to finally squatting my own body weight and was denied. Suckiest feeling! Denied entry…pfft. Took a whole week to settle.

*Please note strength loss and also progress after absence for about a week.

Week 5 Day 1
Squats - 95/105/115/135/185/185/185
Bench - 65/65/85/135/135*/135*
Deadlifts - 95/115/135/190/190/190

*spotter helped quite a bit on set 2 and 3

Things to note: Squats was the hardest ever. Strength loss after just one week of absence was very prominent.

Week 5 Day 2
Squats - 95/115/135/190/190/190
Press - 45/45/65/95/95/95 x3
Rows - 75/95/125/125/125 x3

Note: Performance in Press and Rows has dropped significantly. Was really up on having aced the Press the last time I did it, but now progress interrupted again.

Week 5 Day 3
Squats - 95/105/115/135/195/195/195
Bench - 65/75/85/135/135/135
Deadlifts - 115/135/190/190/190

Video:

195lbs Squat. 1st set.

Note: Finally squatted my current bodyweight! 88.6kgs. Bench was awesome, finally aced 135lbs. Deadlifts didn’t raise because I was just too tired and I realize my grips were becoming weak. Thumb was starting to slip off.

Extras: Roman sit up with 5 sec hold at parallel – bodyweight x 5 x 3

Week 6’s progress has been quite good. Seems like I have regained my strength to keep on pushing.

Week 6 Day 1
Squats - 95/105/115/135/200/200/200
Press - 45/45/65/95/95/95
Rows - 75/95/125/125/125

Video:

Squats 200lbs, 3rd set.


Military Press 95lbs, 3rd set.


Pendley Rows 125lbs, 2nd set with belt.

Week 6 Day 2
Squats - 95/105/115/135/205/205/205
Bench - 65/75/85/140/140/140 x3
Deadlifts - 115/135/205/205/205

Extras: Hyperextensions – bodyweight + 25lbs x 8 x 3
Barbell shrugs – 85lbs x 12 x 3 ( these two were done superset)

Note: Bench progress has been slow for me, wondering if this is common at this weight? Deadlift weights have been increased a lot (from before) because I felt strong that day and I wanted to my deadlifts to catch up to my squats. Nailed it!

Week 6 Day 3
Squats - 95/105/115/135/210/210/210
Press - 45/65/75/100/100/100
Rows - 75/95/95/130/130/130

Extras: Assisted wide grip pull ups – Bodyweight - 46lbs x 5rep/3rep/3rep

Note: I feel that my trunk needs a lot of work because it is interfering with my form for Pendley Rows. Press is also starting to feel dangerous at 100lbs. Afraid that my weak trunk will compromise form or safety.

Jenhan Week 3

Weights in lbs, 5 reps all.


Week 3 Day 1
Squats - 65/85/105/135/170/170/170
Bench - 65/85/130/130/130
Deadlifts - 95/115/135/180/180/180

Week 2 Day 2
Squats - 65/85/105/135/175/175/175
Press - 45/45/65/90/90/90x4
Rows - 45/65/75/110/110/110

extras: Lifting the dumbell infront for shoulder (tell me the name) - 20lbs x 8 x 3 set

Week 3 Day 3
Squats - 65/85/105/135/180/180/180
Bench - 65/65/85/135/135/135
Deadlifts - 95/115/135/185/185/185

* going to redo bench at 135 the next time, I sort of cheated this, some reps the bar didn't touch my chest.

Do you think I should start doing things as extra to what I'm doing currently? Or am I still too early in the program to be focusing on other things?

Jenhan Week 2

As always, its all 5 reps and all in lbs.

Week 2 Day 1
Squats - 65/85/105/160/160/160
Bench - 65/85/130/130/130x4
Deadlifts - 95/105/175/175/175

extras: EZ Bar bicep curls - 20lbs x 8 reps x 2 set

Week 2 Day 2
Squats - 65/85/105/135/165/165/165
Press - 45/45/65/85/85/85
Rows - 45/65/65/105/105/105

extras: Tricep push downs - 15lbs x 10 rep x 3 set

*feels DAMN GOOD to finally ace the press after stupid fail sets last week.

Day 3 was not accomplished due to poor time management and it was the New Year week.
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Happy New Year to all here, its a little too late but what the hey. I must say with all the new year resolutions going on, I didn't make one but if I did, I would be extremely pleased with myself because it would be sticking to the routine. And I must say, to do your resolutions one month before new years, is just an incredible feeling come New Years.

I'm starting to reach a point where as a barbell noob, I am feeling proud of the lifts I am making and therefore, the ego has landed. It is becoming difficult for me and ego wont allow me to try lighter weights. I know, Wee Sim...i know. Quality over quantity. I will tune my mind to that.

Its not easy working out alone doing a programme you assume no one else in the gym has heard of. I dont know who to ask to check my form, some trainers in the gym are half my size and younger than I am...not to say that by being old, I am knowledgeable but they're just not trained the way I expected them to be I guess.

Having said that, today while on my Week 3 Day 1, I finally met my first friend at the gym who was coincidently (and ironically) doing the 5x5. He is in his 4th month now and the things he told me just inspired me to go further. He used to be a tubby fellow, hips way wider than his shoulders but today his shoulders are actually the widest. The strength gains he experience is mind blowing, both of us never expected doing 5 reps would be as miraculous as this. It just pushes me to go further. So today at the gym, I guess I did an extra set of Soul Enlightening x Inspiration Kg.

Hello, I'm Jenhan

Hi there all, glad to be a part of the pussy weights (dont know if i phrased it correctly). I have just completed a month of training...but will only consider last week my Week 1. The previous three weeks were just trial and errors, mostly errors.

All are 5 reps. All in lbs

W1D1
Squats - 140/140/140
Press - 85/85/85 x 4 (failed)
Rows - 85/85/85

W1D2
Squats - 145/145/145
Bench - 125/125/125
Deadlifts - 165/165/165

extra: dips x 5 x 2sets @ bodyweight

W1D3
Squats - 45 (bar)/65/85/150/150/150
Press - 45/65/90 x 4/85/85/85 x 3
Rows - 45/65/95/95/95

*I attempted 90 for press and found it very difficult...only then I remembered that my previous press at 85 was failed at the last set. Mistake caused me to fail 85 again.
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I am totally new at this (training and writing about it) and hopefully will recieve much advice from members here.

1) I know it will be easier to relate if I post in KG but I want to know how do you guys convert it? Mental math? When I divide with 2.2, I get funny numbers. Tell me how do you do it.

I would also like to propose the idea to utilize this blog more efficiently by suggesting a couple of stuff. Firstly, I think we could spice things up, chilly hot hot, by embedding some videos. If I am not wrong, all of you are in Bristol? Well I'm in Malaysia and having just started, I bug Wee Sim a lot for videos and advices. It would be tremendous help if you all could embed useful videos that you all find while surfing.

Videos of good squats, good rows, good bench, stupid bench, or just any random videos for all of us to critic and analyze would be really useful. Your own videos would also benifit all of us.

Anyways if the idea is to materialize, I hope that all of us start using labels for our posts, right now there is only 'workout logs' and I guess next time when anyone uploads 'advices' or 'squat videos' or 'deadlift videos'...they will make new labels. It will ease all of us in the future when our journal becomes more 'colourful'.

I remember having several other questions but I cant recall at the moment. Will ask when they do come back! Thanks all.

Madcow 5x5 W1D2

Week 1 Day 2

Weights are in kg. Each weight group done for 5 repetitions.

Squats 45/ 57.5 / 67.5 / 67.5
Military Press 32.5 / 40 / 45 /52.5
Deadlifts 60 / 72.5 / 82.5 / 95

Madcow 5x5 W1D1

Week 1 Day 1

Weights in kg. Each weight group is done for 5 reps.

Squat: 45 / 55 / 65 / 77.5 / 90
Bench: 35 / 42.5 / 52.5 / 60 / 70
Row: 32.5 / 40 /50 / 57.5 /65

Also, good job Augustine for being motivated. We'll go far together.

Day ONE

Squats: 60 kg

Bench Press: 47.5 kg

Deadlift: 55 kg

Have a long way to go!

Special shout out to Wee Sim for helping me out and being supportive.

Augustine

Malaysia: Back/Legs workout log

Bent Over Dumbbell Rows (per hand):

25kg x 10 x 3sets

Barbell Rows (Pendlay):

95lbs x 10

145lbs x 6

165lbs x 5

Deadlifts:

95lbs x 12

145lbs x 10

165lbs x 8

Lever Bent-Over Row (weights w/o bar):

60lbs x 12

85lbs x 10

110lbs x 6

Behind-the-neck Lateral Pulldowns:

100lbs x 10

110lbs x 10

120lbs x 8

Lateral Pulldowns:

100lbs x 10

110lbs x 10

120lbs x 8

Squats:

135lbs x 10

185lbs x 8

225lbs x 5

Malaysia: Shoulder/Biceps workout log.

Dumbbell Shoulder Press (per hand):

10kg x 20

12.5kg x 15

15kg x 10

17.5kg x 10

20kg x 8

22.5kg x 8

Dumbbell Flies (per hand):

10kg x 10

12.5kg x 10

15kg x 6

Dumbbell Seated Rear Lateral Raise (per hand):

10kg x 15 x 4sets

Dumbbell Front Raises

10kg x 8 x 3sets

EZ Bar Front Raises (weights w/o bar):

35lbs x 6 x 3sets

EZ Bar Upright Row (weights w/o bar):

35lbs x 10 x 3sets

Alternating Dumbbell Bicep Curls (per hand):

10kg x 10

12.5kg x 9

15kg x 8

17.5kg x 6

20kg x 3

Concentration Bicep Curls (per hand):

10kg x 20

12.5kg x 15

15kg x 10

Machine Leg Press

240lbs x 10

265lbs x 8

290lbs x 6

Malaysia: Chest workout log.

Inclined Dumbbell Press (per hand):
15kg x 15
20kg x 15
22.5kg x 12
25kg x 10

Dumbbell Press (per hand):
25kg x 8 x 3sets

Dumbbell Flies (per hand):
12.5kg x 10 x 2sets
15kg x 8

Dumbbell Pullovers:
25kg x 10 x 3sets

Bodyweight Dips:
10 x 4sets

Malaysia: Legs workout log.

Friday was legs. I'm posting this today because I totally forgot about it.

Log:

Squats:
95lbs x 15
135lbs x 10
185lbs x 8
205lbs x 6
225lbs x 4

Leg Extensions
80lbs x 10
100lbs x 10
120lbs x 8

Leg Curls
40lbs x 10
50lbs x 8 x 2sets

Dumbbell Lunges (per hand):
17.5kg x 10 x 3sets (5 per leg per set)

Malaysia: Shoulder/Biceps workout log.

Fairly easy day. Didn't like the upright barbell rows because they affect my rotator cuffs. Did them anyway because I am not one to complain.

Today's log:

Machine Shoulder Press
52lbs x 25
85lbs x 10
94lbs x 9
102lbs x 6
110lbs x (4 + 1assisted)

Arnold Press (per hand):
15kg x 10 x 3sets

Dumbbell Lateral Raises (per hand):
10kg x 15 x 2sets
12.5kg x 8 x 2sets

Seated Bent Over Rear Delt Raise (per hand):
10kg x 15 x 2sets
12.5kg x 10

Upright Barbell Rows:
95lbs x 6 (failed set)
65lbs x 12
75lbs x 10 x 2 sets

Bicep Dumbbell Curls:
10kg x 15 x 6sets

Malaysia: Chest workout log.

I hate starting the week with chests. I'm always not in top form on Mondays. Nailed the sets like they were made of feather anyway. I'm still waiting for your first log post, Gavin.

Today's log:

Pullups:
Bodyweight x 10
Bodyweight x 10
Bodyweight x 9

Smith Machine Bench Press (w/o bar):
40kg x 15
50kg x 12
60kg x 8
70kg x 6

Inclined Dumbbell Press (per hand):
22.5kg x 8 x 2sets
25kg x 6

Dumbbell Flies (per hand):
10kg x 15
12.5kg x 12
15kg x 8

Dumbbell Pullovers:
25kg x 10 x 3sets

Malaysia: Legs workout log.

It was tough today, but I reached a new personal record of 225lbs squats x 4. I hate going in the morning because I'm so sleepy. Also, the leg presses were heavy. It was a quick workout. Off to the MPO later.

Today's log.

Squats:
135lbs x 12
185lbs x 8
205lbs x 6
225lbs x 4

Leg Press:
240lbs x 10
265lbs x 8
290lbs x 5

Leg Extensions:
80lbs x 12
90lbs x 10
100lbs x 8

Lying Leg Curls:
40lbs x 10
50lbs x 8
50lbs x 6

Malaysia: Chest workout log.

Smith Machine Bench Press (w/o bar):
20kg x 20
30kg x 15
40kg x 12
60kg x 10
70kg x 6

Inclined Smith Machine Bench Press (w/o bar):
40kg x 10
50kg x 6
50kg x 8

Declined Dumbbell Press:
12.5 x 20 x 3sets

Dumbbell Flies:
12.5kg x 10
15kg x 8
17.5kg x 6

Dumbbell Pullovers:
25kg x 10 x 3sets

Malaysia: Shoulder/Biceps workout log.

Seated lateral raises were much tougher than I thought they would be. They are so much easier standing up. Also, girls are trouble. Today's workout log:

Smith Machine Seated Military Press (w/o bar):
Empty x 25 x 2sets
20kg x 12
30kg x 10
35kg x 8

Smith Machine Behind The Neck Seated Shoulder Press (w/o bar):
20kg x 12
30kg x 10
35kg x 8

Seated Lateral Raises (per hand):
7.5kg x 20
10kg x 10
12.5kg x 8 (needed a lot of help)

Seated Bent Over Rear Delt Raise:
7.5kg x 15
10kg x 10
12.5kg x 8

Upright EZ-Bar Row (w/o bar):
45lbs x 20
55lbs x 15
65lbs x 10

Standing Bicep Cable Curls:
30lbs x 20
40lbs x 12
50lbs x 7
50lbs x 10

Concentration Curls (per hand):
10kg x 12
12.5kg x 10
15kg x 8
15kg x 8

Hanging Leg Raises:
Bodyweight x 100

Malaysia: Chest/Triceps workout log.

Today was Chest/Triceps split. Trainer wasn't around for the first two workouts so I had to handle myself. My smith machine bench press was underestimated, so I nailed all the sets easy. I despise the smith machine, but the regular bench required fixing so I couldn't bench there.

My trainer and I got to talking about stuff which was long overdue. Great guy. Anyway, today's log:

Dips:
Bodyweight x 10 x 3sets

Smith Machine Bench Press (weights w/o bar):
40kg x 15
50kg x 10
60kg x 8
65kg x 6

Dumbbell Flies (per hand):
10kg x 20
12.5kg x 12
15kg x 8
17.5kg x 5

Dumbbell Pullovers:
25kg x 10 x 4sets

Standing Dumbbell Triceps Extension:
22.5kg x 10 x 2sets
25kg x 6
25kg x 9

Triceps Kickbacks (per hand):
10kg x 10
12.5kg x 8 x 2sets

Malaysia: Back workout log.

Monday. Today was back. I'm going to post all my trainer's routines here so anyone interested can try it.

Deadlifts:
115lbs x 10
135lbs x 10
185lbs x 8

Pendlay Rows:
135lbs x 10
135lbs x 8
135lbs x 6

One Arm Dumbbell Rows (per hand):
25kg x 10 x 3sets

Middle Back Shrugs (per hand):
12.5kg x 20
15kg x 15
17.5kg x 9 (failed to hit 10)

Wide Grip Lat Pulldown:
100lbs x 12
110lbs x 10
120lbs x 8

Wide Grip Lat Pulldown behind the neck:
100lbs x 12
110lbs x 10
120lbs x 6

Underhand Cable Pulldowns:
100lbs x 10 x 3Sets

Weighted Flat Ab Crunch:
10kg x 100