22Alpha's Training Log - War room.

[Mouse]

Finally decided to make my log online.

Vital information:
Age -20
Weight -55kg/121lbs
Height - 1.68meters/5"5
BF: No idea. I belong to the skinny type.
Nationality: Singaporean
Race: Chinese

My aims for doing weights training are as followed:
1. Build strength
2. Improve health
3. Sculpt a bigger and nicer-looking body

Goals to be achieved by Christmas:
Squat: 70kg/154lbs
Deadlift: 90kg/198lbs
OHP: 40kg/88lbs
Bench: 55kg/121lbs

[22Alpha]

9 Oct 2009

First attempt.

Squat: 17.5kg/38.5lbs
OHP: 17.5kg/38.5lbs
Deadlift: 40kg/88lbs
Bench: 32.5kg/71.5lbs

Did not do chins.

[22Alpha]

11 Oct 2009:

Squat: 20kg/44lbs
OHP: 20kg/44lbs
Deadlift: 45kg/99lbs
Bench: 35kg/77lbs
Chins: 12,8,6

[22Alpha]

15 Oct 2009:

4 days layoff, wanted to take things easier, so no increments.


Squat: 20kg/44lbs
OHP: 20kg/44lbs
Deadlift: 45kg/99lbs
Bench: 35kg/77lbs
Chins: 12,8,8

[22Alpha]

19 Oct 2009:

Squat: 25kg/5lbs
OHP: 20kg/44lbs
Deadlift: 50kg/110lbs
Bench: 37.5kg/82lbs
Chins: 13,9,6

[22Alpha]

25 Oct 2009:

Squat:32.5kg/71lbs
OHP: 25kg/55lbs
Deadlift: 55kg/121lbs
Bench: 37.5kg/82lbs (was failing to complete 5x5 at 40kg, so I'm recording it at 37.5kg)
Chins: 13,8,5

[22Alpha]

27 Oct 2009:

Added T-Rows as an exercise to be done, 5x5 style rather than 3xF. May drop exercise though.

Squat: 35kg/77lbs
OHP: 27.5kg/60.5lbs
Deadlift: 60kg/132lbs
Bench: 40kg/88lbs
Chins: 13,8,6
T-Rows: 30kg/66lbs

[22Alpha]

2 Nov 2009:

Long layoff. Not feeling that good.

Squat: 37.5kg/82.5lbs
OHP: 30kg/66lbs
Deadlift: 65kg/143lbs
Bench: 40kg/88lbs
Chins: 13,6,6
T-Rows: 32.5kg/71.5lbs

[22Alpha]

7 Nov 09

Squat: 40kg/88lbs
OHP: 30kg/66lbs
Deadlift: 67.5kg/148.5lbs
Bench: 40kg/88lbs
Chins: 14,7,5
T-Rows: 35kg/77lbs

[luco]

Hi Alpha. Just leaving a note to remind myself to check back here.

Where in Singapore do you train? I've been to the sports & rec centres at Bishan, Choa Chu Kang and Aljunied, but the CCK one was the only one I didn't have to wait for the squatrack and bench for at least 15 mins.. Seems like there's always a ton of people around and never more than 1 bench and squat/powerrack. Cheap though, so I wasn't complaining.

[22Alpha]

Thanks Luco!

Hmmm, Luco, you seem quite familiar with Singapore! Where did you train? Franchised gyms like California Fitness or community gyms, ie. ClubFitt?

[22Alpha]

Left out Bench.

9 Nov 2009

Squat: 42.5kg/93.5lbs
OHP: 32.5kg/71lbs
Deadlift: 70kg/154lbs
Chins: 8,10,8
T-Rows: 37.5kg/82.5lbs

[luco]

Community gyms. Went to one franchise one in the CBD, I think FitnessFirst, but it was absolute rubbish. Although I liked the fact they supplied you with free softdrinks, towels, gymclothes, shampoo, deodorant, hairgel, etc. etc.. Felt more like a hotel than a gym..
I only went because I got a free invite from a friend that went there, but memberships were about 200SGD minimum..
ClubFitt was 2,50 a pop . Easy choice.

What's with the sudden fallback on the chins? Maybe it's time to start adding weight and do 3 sets of 5. Easier to maintain and keep track of progress that way IMO.

[22Alpha]

The sudden fall in chins: deadlifts-killing-chins-t20668.html

Tonight I went up to 1.27 times of my BW on DL. There was a strain on my grip and my legs were practically trembling. Still managed to squeeze out those 5 reps though.

Then I proceed to chin-ups and managed 8/10/8. The last workout I managed 14/7/5 and one workout back was 13/6/6. I was unable to do chins because I was losing my grip on the bar rather than not having the strength to pull myself up.

I guess it's because the DL drained my grip strength?

Given this current consideration, I would want to be able to do at least 15/X/Y before I move to weighted chins. (Where X > 5 and Y is any number.)

Also, ClubFitt gyms don't provide any weights for chin-ups and that means using a DB?

[holvoetn]

Also, ClubFitt gyms don't provide any weights for chin-ups and that means using a DB?

It'll be a long time before you are not able to hold a dumbbell between your legs when doing chins.
If/when that happens, consider a dipping belt (commercial or home made) and attach the required plates to it to get the weight you need.