Re: oracle training log

[Oracle]

mar 16 (weak)
squat 60kgx20, 100kgx15, 140kgx8, 160kgx5, 180kgx3
incline BP 60kgx20, 70kgx12, 80kgx10, 90kgx5,3, 100kgx3,1 and rev.
sitted shoulder press 60kgx10,10,8,7,6
cable cross (whatever) 60lbx20, 80lbx15
leg press 490lbx12,11,11
tat is.. feel giddy liao. cannot tahan...

mar 18
deadlift 60kgx20, 100kgx12, 140kgx5, 160kgx1, 180kgx1, 160kgx1, 140kgx6
barbell row 60kgx12, 100kgx10, 120kgx8, 140kgx6, 160kgx4 (cheat)
one-arm pulldown (levered) 150lbx8, 170lbx6, 190lbx5
single calf raise (levered) 80kgx10,100kgx6, 120kgx3-4

mar 21
squat 60kgx20, 100kgx12, 140kgx9, 180kgx5, 200kgx2, 220kg (cannot)
incline BP 60kgx20,15, 100kgx3,2,2,1, 90kgx3
clean and press 60kgx7,6,5,4
dip (assisted) 80x10, 60x10, 40x8

mar 23
deadlift 100kgx15, 140kgx5, 160kgx1, 180kgx1,1, 170kgx1,1,1,1, 160kgx1,1,1,1,1,1,1,1, 150kgx1,1,1,1,1, 140kgx1,1

mar 28
squat 60kgx12, 100kgx10, 140kgx10, 180kgx5
half-f squat 220kgx2,1 (wraps)
benchpress 60kgx10, 70kgx10, 80kgx10, 90kgx6, 100kgx3,5,3
clean and press 60kgx7,5, 70kx3,1

mar 29
deadlift 60kgx10, 100kgx10, 140kgx5, 180kgx1,1, 170kgx1

[Oracle]

apr 04
squat 60kgx15, 100kgx12, 140kgx8, 180kgx5, 220kgx1,fail, 200kgx2-fail
incline benchpres 60kgx15, 80kgx10, 100kgx5,3,2-fail.
clean/press 60kgx6, 60kgx4
tat's it. feel crappy. vomit abit.

apr 07
barbell row 60kgx20, 100kgx12, 120kgx10, 140kgx8
rack pull (knee ht) 140kgx15, 180kgx10, 220kgx5, 260kgx3set of 3 singles
condition : still got flu. sickly..

[Oracle]

Jun 01
cable abs crunch 100lbx12, 110lbx10, 120lbx10, 130lbx10
deadlift 60kgx20, 100kgx5, 140kgx3, 180kgx1,1, 190kg(fail), 140kgx5,5,5
t-bar row 80kgx12, 100kgx10,10,8,6 (hands pain, lousy grip)
pulldown 150lbx15, 180lbx10, 200lbx4, 200lb~150lb.. step down 10lb 2 reps

Jul 05
half squat 60kgx20, 80kgx5, 100kgx5, 120kgx5, 140kgx5, 160kgx5, 180kgx3, 200kgx1
good mornings/squat 60kgx5, 70kgx5, 80kgx3, 90kgx3, 100kgx3
full squat 100kgx5, 120kgx5, 140kgx3, 160kgx3,2

[Oracle]

jul 07
cable abs crunch 100lbx10, 110lbx10, 120lbx10, 130lbx10, 140lbx8
flat BP 60kgx20, 70kgx10, 80kgx10, 90kgx5, 100kgx3,2
standing shoulder press 60kgx12,10, 65kgx8, 70kgx5,3, 60kgx8
dips (assisted) 5,5
tricep pushdown 80lbx10, 90lbx10, 100lbx10
glute ham raise 4 sets of 15
mentally very tired. cns burntout from mon's squat and lack of recovery. better change the frequency of workouts, sets and reps.

[Oracle]

Jul 09
rev deadlift 60kgx20, 100kgx10, 140kgx5, 160kgx3, 170kgx3, 180kgx3,3 (new pr)
barbell row 60kgx15, 100kgx10, 110kgx8, 120kgx8, 130kgx6, 140kg (miss)
barbell curl 60kgx6
assisted (>50lb) chinups 5,3,3,3,3
glute ham raise 5,5,5,5,5

Jul 14
deadlift 60kgx20,100kgx5, 120kgx3, 140kgx2, 160kgx1, 180kgx1, 200kgx1, 210kg(miss), 180kgx3
speed DL 120kgx2,2,2, 130kgx2,2, 140kgx2,2,2
glute ham raise 3x5
assisted chinups 3x5

Jul 17
|| squat 60kgx20, 100kgx10, 140kgx10, 180kgx3, 200kgx2(failed)
deadlift 60kgx10, 100kgx5, 140kgx2, 180kgx1, 160kgx1
good mornings 60kgx10, 100kgx3, 110kgx3,3,3
good morning/squat 100kgx3,3,3
cable abs crunches 100lbx12, 110lbx10, 130lbx10,10,10
standing shoulder press 60kgx15

Jul 18
incline BP 60kgx20,20, 80kgx10, 100kgx3,2,2,1, 100kg-60kg step 10kg, 2,3,5,6
incline static hold for 10sec, 100kg, 120kg, 140kg
standing shoulder press 60kgx10, 70kgx2,2,2(fail)
dips 10,5,5,4
glute ham raise 10,10,5,5
cable abs crunch 130lbx10, 140lbx10, 150lb (fail)

jul 21
rev deadlift 60kgx12, 100kgx10, 140kgx5, 180kgx3,3,3
barbell row (underhandgrip) 60kgx12, 100kgx10, 110kgx8, 120kgx8,5,5
lats pulldown 150lbx12, 180lbx8, 220lbx6,6,6,3 200lbx3
got the flu bug. lats sets form are terrible.

jul 22
|| squat 60kgx12, 100kgx10, 140kgx5, 180kgx3,2,3,3
incline BP 60kgx12, 80kgx10, 90kgx5, 100kgx4,3,3,3, pyr. set 100kg-60kg step -10kg rep 3-4.
flu is bad.. had to cut short.

Jul 27
|| squat 60kgx20, 100kgx10, 140kgx6, 180kgx2,3,3,3,3,(190kg)2,3,2
good mornings 100kgx3,3,3,3,3
still stuck with flu.

Jul 29
rev. deadlift 60kgx20, 100kgx10, 140kgx5, 180kgx6, 200kgx2, the rest are goners.
bad flu.. really knock out.

[Oracle]

Aug 03
rev deadlift 60kgx20, 100kgx10, 140kgx5, 180kgx5, 140kgx5
t-bar row 80kgx15, 100kgx8
still sick. too giddy to continue. feel like collapsing.

Aug 06
|| squat 60kgx20, 100kgx10, 140kgx5, 180kgx2,3, 190kgx2, 180kgx3
incline BP 60kgx20, 70kgx10, 80kgx5, 90kgx3, 100kgx2,2, 100-90kgx2,2, pyramid sets 100-60gk 2reps step down 10kg
cable crunch 100lbx10, 110lbx10, 120lbx10, 130lbx10
recovering from sickness. easy at first..

Aug 08
rev deadlift 60kgx20, 100kgx9, 140kgx5, 180kgx3,3,3,3
barbell row 60kgx20, 100kgx10,8,8
good mornings 60kgx8,8,8
rev grip pulldown 180lbx10, 210lbx8,8,8

aug 12
trained in planet fitness under trial. a newbie.
|| squat 60kgx15, 100kgx10, 140kgx8, 180kgx5, 200kgx2, 190kgx2, 180kgx3
incline bp 60kgx20, 70kgx10, 80kgx8, 90kgx5, 100kgx3,3,2
leg press (# 20kgplates) #8x20, #12x15, #16x15, #18x15, #20x12, #22x6
standing clean and press 60kgx15,15,12

aug 22
deadlift 60kgx20, 100kgx10, 140kgx5, 180kgx6 (yes, until auntie trainer complains), 200kgx1, 210k g MISS! KNN! 180kgx1, 140kgx3, 120kgx3,3,3,3,3
t-bar row 4platesx15, 5platesx10, 6platesx7
rev grip pulldown 150lbx15, 180lbx10, 200lbx8, 220lbx8
good morning 60kgx10,10,10

aug 24
incline BP 60kgx20, 70kgx10, 80kgx5, 90kgx5, 100kgx3,3,3,3,3 95kgx3,3, 90kgx3
flat BP 60kgx10, 70kgx10, 80kgx8, 90kgx3, 100kgx1
tricep skull crusher 50kgx8,8,8
close grip BP 60kgx10,8,8
tricep ext 70lbx10, 80lbx8,8

aug 26
wide squat 60kgx15, 100kgx10, 140kgx5, 150kgx3, 160kgx3, injured,
good mornings 60kgx8, 80kgx8,8
SLDL 60kgx8,8,8,8
cant continue. pain is there.

aug 29
deadlift 60kgx20,20, 100kgx5, 140kgx3, 180kgx7, 120kgx3, 130kgx3,3,3
barbell row 60kgx10, 100kgx10, 110kgx8, 120kgx8
SLDL 60kgx10, 80kgx8,8, 100kgx6
rev pulldown 180lbx12, 200lbx10, 220lbx8,8

[Hardcore]

Please continue this here.

www.asiabodybuilding.com/forum/viewtopic.php?t=57

Thanks