carlsuen's SF 5x5 journal

[carlsuen]

week 6 day 1

squats
5x65
5x65
5x80
5x100
5x117.5kg PR

bench
10x40
5x50
5x60
5x75kg

rows
10x40
5x50
5x60
5x72.5kg PR

pullups - i still suck at these..
15 reps spread out..

abowrk on swissball with 5kg..

yeah!! 120kg is mine next week on squats!! i'm so exited as i feel very strong with my legs.. most progress i've made this year.. imagine only putting on an additional 20kg in 7 months! finally some progress!!

bench sucked tho.. gotta work on that more.. it will always be my black sheep..

rows were good.. exploded on each rep.. not using any hip drive.. rather happy here..

pullups.. argh.. i'm too weak.. after 4-5 reps.. i could hardly pull anymore.. any idea how do i improve on this area?

 

[Jim Ouini]

Nice workout, congrats on the PR's.

I've been to KL a couple times for work and you must stick out like a monster

I also don't understand how you can drive over there lol

 

[carlsuen]

thx jim!

lol!! no i don't stick out like a monster!! although the general public there are pretty small compared to ppl in the US.. haha!!

when are u coming down to KL again? if ever give me a buzz and i'll bring u around and we could even hit the steel together.. could learn a few things from u..

u think the driving here is bad? wait till u go to jakarta.. u'd die there..

 

[Jim Ouini]

Sadly, I switched jobs so no official KL trips for me in the foreseeable future

I rermember I asked one of those red and white taxi's to get me to work and I made the mistake of telling him I was running late

Still, if I'm ever there on vacation we'll hit Jackie Chan's gym for a workout

 

[carlsuen]

lol.. yeah those red and white taxi's here are a trade mark.. but they rarely speed tho.. the cops here are pretty strict and they'd hate to lose their licence..

anytime u down here, just give me a buzz..

are u a member of jackie's gym? as i was there for a free one week trial.. dunno if they'd let me in again.. but u could always come to fitness first with me..

 

[carlsuen]

week 6 day 2 (thursday) 24/8/06

front squats
5x60
5x70
5x80
5x90

military press
10xbar
5x30
5x40
5x50

deadlift
5x60
5x80
5x110
5x130kg

chinups
3x5

abwork on swiss ball
2x10x10lbs DB behind head
1x10x15lbs DB behind head

not gonna increase in weight on my military until i get those mini plates..

deads were hard too.. but still manageable.. will go on 135kg again next week.. lower back beginning to feel more tender these few weeks.. and i took a vid of myself doing 120kg but half way thru someone called so the vid was only half.. that's y i hate bringing phones into the gym.. just when i took it out to record myself.. what a bitch..

i still pretty much suck at chinups..

abwork really kicked my ass too..

and F*cked up.. just had an accident.. bloody motor bang me.. but my fault tho.. as i was gonna U-turn and didn't see him coming so fast.. when i turned he was already into my driver side.. he was an indonesian worker who didn't have licence.. so i sympathised with him and gave him RM100.. but since my car was a company car, i think i'll report it.. well the guy's gonna be in alot of trouble.. hopefully he'll cooperate..

i feel so stupid now..

 

[Jim Ouini]

Nice front squatting.

What did I tell you about the driving over there

 

[carlsuen]

lol!! u just single handedly cheered me up!! wuahaha!! i'm lmao now..

he wasn't a malaysian.. he was an indonesian driver with NO licence.. so out of pity i let him go without reporting la.. sigh.. now i gotta swallow the cost.. sigh..

but thx jim!

 

[carlsuen]

week 6 day 3 (saturday) 26/8/06

squat
5x60
5x60
5x80
5x100
3x120kg

bench
10x40
5x50
5x60
5x77.5

row
10x40
5x50
5x60
3x75kg

curls

well.. it was a pretty quick workout as i was rushing off to see some friends.. the gym at my hotel at jakarta was pretty cool.. they had a cage!! which came as a suprise to me..

met this black guy from ivory coast.. saw me doing squats there.. then when i was doing rows there and resting on my final set.. the guy just came over and did RDL's on my bar.. i was like wtf?! he didn't even ask.. so it was pure ego.. so i ignored him.. and when i set up my curls(very light for u guys btw.. 35kg) he came and did his curls on my weight again! as i was in a holiday mood and didn't feel like starting anything i just let it go.. moron!

 

[carlsuen]

week 7 day 1 (tuesday) 29/8/06

squats
5x60
5x60
5x80
5x100
5x120 PR!!!

bench
10x40
5x50
5x60
5x70

rows
10x40
5x50
5x60
4x75
5x75kg PR

pullups - N/A

abwork - N/A

i'm really happy about the squat PR this time round!! took some time to reach here but better things are yet to come!!

will be doing maintenance work or inclince for my bench over the next few weeks.. at least until i get my mini plates.. feel so weak at them..

rows were hard to day.. did my 1st set of 75kg.. couldn't get the last rep to touch my chest.. so i rested a min or two and went at it again.. got it up..

was working out at another gym and the pullup bar spacing was wider than the normal one i used at my original gym, so i skipped it after 1 attempt.. abwork too.. felt weird today.. skipped it too..

over all i'm pretty happy..