My journal

[jumperzz]

hi all,started lifting weights around april this year.Started this journal so that in the future i know how much i have progress
bw:72 kg,height: 175cm,age:17

My routine:
monday:
inclines bench press
incline flyes
deadlift
upright row 25kg + normal bar 3x8
bent over barbell row 32.5kg + normal bar 3x8
sometimes superset with bent over barbell row with chins up(do to failure)

Wed:
military press 22.5kg + normal bar 3x8
weighted dips 6kg 3x8
sometimes superset weighted dips with pulls up(do to failure)

Fri:
Flat bench press
flyes
squats


currently my stats for deadlift is,55kg + bar 3x8
bench press 40kg+ bar 3x8
squats 47.5kg + bar 3x8


To you guys,these weights are nothing,but for me,its enough to kick my ass.Just giv me time to progress.
Cheers ^^

[jumperzz]

today shoulder was ok,22.5kg 3x8
dips was good,did 8kg 2x8 and 9kg 1x10


next week shoulder going for 22.5kg 2x8 and 25kg 1x8
dips going for 9kg 3x8

[jumperzz]

Today did chest and squats......for chest i did 42.5kg for 2x8 and 45kg 1x8,was extremely satisfied with it

Squats i did 50kg for 3x8,was happy with squats

next week,chest going for 45kg 3x8 and squats 52.5kg 3x8

and i gain 2kg recently :)

[jumperzz]

ok,today did incline bench press and back

incline bench press:
30kg + the big fat bar 1x8
32.5kg and 1x8 1x5,the last 3 reps my fren helped me

incline bench press didnt meet my requirements,maybe my expectations is too high

deadlift was good
55kg + big fat bar 1x8
57.5kg + big fat bar 2x8

upright rows
25kg + barbell 2x8
27.5kg + barbell 1x6
uprights row didnt meet my requirements as well

bentover barbell row was the same,no increase in weight,don know why
super set it with chins up,do to failure

[jumperzz]

today shoulders did
22.5kg + 20kg 1x8
25kg + 20kg 1x8 1x7

next week going going for 25kg+20kg 3x8

dips
9kg 2x8 10kg 1x10

next week going for 10kg 3x8

[jumperzz]

so friday i did bench press and squats

bench:
45kg+20kg 3x8

squats:
52.5kg+20kg 3x8

[jumperzz]

ah,the feeling of loading extra weight to my bench always make my day :)

incline press:
32.5kg + 20kg 2x8
35kg + 20kg 1x10

deadlift:
57.5kg 3x8

upright rows:
25kg 2x8
27.5kg 1x7
my upright row didnt increase at all :(,man that sucks

bentover barbell row:
35kg 3x8

[jumperzz]

shoulders and triceps today

shoulders:
22.5kg+20kg 1x8
25kg+20kg 1x8 1x6

dips:
10kg 2x8 1x10

3 sets of pulls up,do to failure

[jumperzz]

today did chest and squat

chest:
47.5kg + 20kg 2x8
50kg + 20kg 1x8

squat:
52.5kg + 20kg 1x8
55kg + 20kg 2x8

my goal by end of this month is to bench my bodyweight

[jumperzz]

incline bench press:
35kg+20kg 1x8
37.5kg+20kg 1x8 1x5

deadlift:
57.5kg+20kg 1x8
60kg+20kg 2x8

upright row:
25kg+barbell 1x8
27.5kg 1x7 1x5

so,upright row seems to be stuck,so next 2 week will going for 3x15 plus superset with dumbell shrug

bent over barbell row remains the same,superset with chin ups

[jumperzz]

shoulders:
25kg+20kg 2x8 1x6

dips:
10kg 3x8 1x7

going high reps low weight for shoulder next week

[jumperzz]

i will be taking a 1 week break starting from today to prepare for my upcoming test

[jumperzz]

ytd did flat bench press cause rushing for time and incline bench press was taken

bench:
47.5kg+20kg1x8
50kg+20kg 2x8

deadlift:
57.5kg 2x8
upright row:
2x15 superset with 20kg dumbell shrug

vomited after my workout,think deadlift was too intense lol

[jumperzz]

just did weighted chins up
1x8 1x5 1x4 1x2

[bruno77]

some nice lifting man keep it up....haha deadlift too intense aye thats goood!

[jumperzz]

some nice lifting man keep it up....haha deadlift too intense aye thats goood!

thnx man,appreciate it :D

[jumperzz]

so today destroy my triceps,decided to drop military press

dips
1x8 12kg,1x5 14kg,2x8 14kg

wide dips for lower chest
3x6

high pulley pulldown
3x8

[jumperzz]

ALL OVER AGAIN,this is how i describe today's training...bench,deads,rows,squat.Been working for the past few weeks as i am on vacation to buy the supplements i needed.

decided to drop upright row and added lats pull down

incline press 32.5kg+20kg 2x8 30kg+20kg 1x8
deadlift 50kg+20kg 1x5 52.5kg 2x5,decided to change deadlift to 3x5
lats pull down,135 3x8

[jumperzz]

today did upright row,dips and leg press

upright row 25kg+barbell 3x8
dips 14kg 1x8 12kg 1x10 1x5
wide dips 1x8 1x7 1x5
leg press 3x8

[jumperzz]

today did chest and squats

bench press 3x8 47.5kg+20kg
dumbbell bench press 22kg 3x8
squats 3x 5 57.5kg+20kg

[jumperzz]

today chest and back

incline bench press
32.5kg+20kg 1x8
35kg+20kg 1x8
37.5kg+20kg 1x8

deadlift
55kgkg+20kg 1x5
57.5kg+20kg 1x5
60kg+20kg 1x5

bent over barbell row
35kg+barbell 2x8
37.5kg+barbell 1x8

lats pulldown
130 3x8

[jumperzz]

dips
12kg 1x8
14kg 2x8

wide dips
1x8 1x6 1x7

upright row
25kg+barbell 2x8
27.5kg+barbell 1x8

lunges
20Kg+20kg 3x5

[jumperzz]

today chest and squats

bench press 47.5kg+20kg 1x8 50kg 2x8
dumbbell bench press 22kg 3x8
squats 60kg+20kg 1x5 62.5kg+20kg 1x5 65kg+20kg 1x5

[jumperzz]

today was chest and back

chest not that good
37.5kg+20kg 1x8 1x6 1x5

deadlift
60kg1x5
62.5kg1x5
65kg1x5

bent over barbell row
35kg+barbell 2x8
37.5kg 1x8

decided to add in seated row
80kg 3x8

lats pull down
130 3x8

summary for today: upright row screw up my right shoulder,decided to drop it and add military press like before....right arm give way during dumbbell bench press....i will add pull ups on thur and sat,hope this will help in my back growth

[jumperzz]

so today i did dumbbell shoulder press,changing to military press after a few weeks of dumbbell shoulder press

dumbbell shoulder press
20kg 3x8

weighted dips
14kg 3x8 1x4(my shoe fall out halfway lol)

wide dips 3x8

lunges

22.5kg+20kg 2x5 25kg+20kg 1x5


note for today:shoulder press was good.....weighted dips hit my expectation,wide dips too.....lunges was a killer as usual

[jumperzz]

so squats and chest

bench press
50kg+20kg 1x8
52.5kg+20kg 2x8

dumbbell bench press
22kg 3x8

squats
65kg+20kg 1x5 67.5kg 2x5

note:chest was good....just found out that my squats wasnt that good,got to do with hip mobility and squeezing glutes,will look around for more proper squats video

[mattburns]

Keep up the good work mate, lifting well for your age/size.

[jumperzz]

Keep up the good work mate, lifting well for your age/size.

thnx man,appreciate it man :D

[jumperzz]

so finally,i reach 20 kg plate on each side for incline bench press :D

incline bench press

37.5kg+20kg 1x8
40kg+20kg 2x8

deadlift
65kg+20kg 1x5
67.5kg+20kg 1x5
70kg+20kg 1x5

bent over barbell row

37.5kg+barbell 1x8
40kg+barbell 2x8

seated row
80 3x8

lats pulldown
130 3x8


note:well,incline bench press i feel that it was not standard enough,bar didnt really touch my chest,so next week,all the incline bench press sets must be standard enough

[jumperzz]

today shoulders and triceps

shoulders dumbbell press
20kg 3x8

weighted dips
13.75kg 1x8 1x7
12.5kg 1x8

BW dips
3x8

lunges 25kg+20kg 3x8

note:Finally,found a gym that allows me to do weighted dips,they also allow customer to use their dips belt for free......my weighted dips drop,got to buck up

[jumperzz]

chest and squats

bench press
52.5kg+20kg 1x8
55kg+20kg 1x8 1x7

dumbbell bench press
22kg 1x8 2x10

squats
67.5kg 1x5
70kg 2x5

note:aiming for 55kg+20kg 3x8 bench press next week,squat was good

[jumperzz]

GONG XI FAI CAI
HAPPY CHINESE LUNAR NEW YEAR TO ALL :D

As the gym is not open tomorrow,i went to train today

chest and back

incline bench press
40kg+20kg 3x8

incline dumbbell bench press
20kg 3x10

deadlift
70kg+20kg 1x5
72.kg+20kg 2x5

bent over barbell row
20kg+20kg1x8
25kg+20kg 1x8 1x10

seated barbell row
80 2x8
90 1x8

skip lats pull down:
not enough time,gym closing soon

current stats:
Height still the same
Weight go up by 5 kg,now weighting at 77kg

note:incline bench press was good,it was low enough......deadlift sucks,i think got to do with my grip problem,when i go up,my bar was slanted,when u look from the bird eyes view,it was slanted and my knees sort of cave in,might be getting gloves or something

[jumperzz]

today shoulder,triceps and legs

as usual,my OHP sucks

25kg+20kg 2x8
20kg+20kg1x5

weighted dips
13.75kg 2x8 1x7

chest dips
3x8

dumbbell lunges
20kg 3x5

note:screw my OHP,need to do train harder....weighted dips was good,lunges was a killer,had a tough time walking home

[jumperzz]

AHHHHHHHH!BAD WORKOUT!

bench press
55kg+20kg 2x8 1x6

dumbbell bench press 22kg 3x10

squats
70kg+20kg 1x5
72.5kg+20kg 1x5
75kg+20kg 1x5

note:screw today workout,my bench got stuck....some ****ers did bicep curls in a ****ing SQUAT RACK,waited 20mins for the squat rack.....haven been on a good diet since monday,no milk,no whey protein.....screw it(sorry for the whining) :bang::bang:

[jumperzz]

decided to add in pulls up and chest dips on sat

so,did 1x5 1x4 1x3

dips
3x8

note:dam,although my deadlift improve but my pulls up went down...got to improve on it

[jumperzz]

back and chest


40kg+20kg 1x8
42.5kg+20kg 1x8 1x6

dumbbell bench press
22kg 3x8

deadlift
72.5kg+20kg 1x5
75kg+20kg 1x5
77.5kg+20kg 1x5

underhand grip(palm face up) barbell row
27.5kg+20kg 1x8
30kg 2x8

underhand grip seated row

80 1x8
90 2x8

chin up
2x5
1x4

note:deadlift was good,bench press was ok.....got to eat more clean food,becoming more fatter :bang::bang::bang:

[jumperzz]

triceps,shoulders and legs

change OHP to military press

22.5kg+20kg 1x8
25kg+20kg 1x8 1x6

shoulder press
12.5kg 3x8

weighted dips
15kg 2x8 1x6

chest dips
1x8 1x10 1x6

dumbbell lunges
22.5kg 3x5

note:today workout was not bad,just got to keep training hard for shoulder

[jumperzz]

chest and squats

bench press
55kg+20kg 2x8
57.5kg+20kg 1x8

dumbbell bench press
24kg 2x8 1x10

squats

75kg+20kg 1x5
77.5kg+20kg 2x5

note:i finally know what is wrong with my bench press,it got to do with my technique

[jumperzz]

deadlift and chest

incline bench press
42.5kg+20kg 2x8 1x7

dumbbell bench press
22kg 2x8 1x6

deadlift
75kg+20kg 1x5
80kg+20kg 2x5

bent over barbell row
30kg+20kg 3x8

seated row
90 1x8
80 2x10

chins up
2x5
1x4

note:chest was alright,deadlift was good :D

[jumperzz]

shoulder,tricep and leg

military press
25kg 2x8
20kg+20kg 1x6

shoulder press
15kg3x8

weighted dips
15kg 2x8
16.25kg 1x8

chest dips
3x8

lunges
25kg+20kg 2x5
27.5kg+20kg 1x5

note:as usual,my military press sucks :bang: :bang:

[jumperzz]

chest and squats

bench press
55kg+20kg1x8
57.5kg+20kg 2x8

dumbbell bench press
24kg 3x10

squats
72.5kg+20kg 1x5
80kg+20kg 2x5

note:lower back feel kinda of acute pain when doing squats,will take a video

[jumperzz]

back and chest

incline bench press
42.5kg+20kg 2x8
45kg+20kg 1x5 dropset with 40kg+20kg to failure

deadlift
80kg+20kg 1x5

bent over barbell row
30kg+20kg 2x8
32.5kg+20kg 1x8 dropset with 27.5kg+20kg to failure

seated row
80 1x8
90 2x8

3 sets of chin ups

[jumperzz]

chest and squats

chest
55kg+20kg 1x8
57.2kg+20kg 2x8,dropset to 50kg+20kg to failure

dumbbell bench press
24kg3x8,dropset to 20kg to failure

squats:

70kg+20kg2x5

note:skip wed training to revise for my maths paper......did not do heavy for squats,trying to the perfect form,video will be up later

[jumperzz]

chest and back

incline bench press
42.5kg+20kg 2x8
45kg+20kg 1x6 dropset to 32.5kg+20kg to failure

incline dumbbell bench press
22kg 3x8,last set dropset to 20kg to failure

deadlift
80kg+20kg 1x4 1x5 1x3

bentover barbell row
30kg+20kg 3x8,last set dropset to 20kg+20kg to failure

cable row
90 2x8
100 1x8 dropset to 70 to failure

3 sets of chins up

note:my hand starting to hurt when doing deadlift,grip problem when doing chin up.....thinking of getting a glove

[jumperzz]

chest and squats

chest
55kg+20kg 1x8
57.5kg+20kg 2x8

dumbbell bench press
24kg 3x8

squats
80kg+20kg 1x5 1x4 1x3

note:skip wed training to study for one major paper....i am hitting plateau :bang: :bang:

[jumperzz]

i am on a 5x5 for chest and back

chest
45kg+20kg 1x5 1x4 1x3

incline dumbbell bench press
24kg 5x5

deadlift
80kg+20kg 3x5
82.5kg+20kg 1x5 1x4

bent over barbell row
30kg+20kg 3x5
32.5kg+20kg 2x5

cable row
100 5x5

chins up
3x5

note:i got no idea why i could not do incline bench press today,i am gonna stick to this 5x5 for 7 weeks and see what will happen

[jumperzz]

shoulders,triceps and legs

military press
22.5kg+20kg 3x5
25kg+20kg 2x5

dumbbell shoulder press
17.5kg 3x8

weighted dips
15kg 2x8
16.25kg 1x8

lunges
25kg+20kg 3x5

[jumperzz]

chest and squats

chest
55kg+20kg 2x5
57.5kg+20kg 1x5
60kg+20kg 1x5
62.5kg+20kg 1x4

dumbbell bench press
26kg 5x5

squats
70kg+20kg 4x5
75kg+20kg 1x5

[jumperzz]

chest and back

incline bench press
45kg+20kg 3x5
47.5kg+20kg 1x5 1x4

dumbbell bench press
24kg 5x5

deadlift
80k+20kg 4x5 1x3

barbell row
30kg 5x5

seated cable row
100 3x5
110 2x5

chin up
3x3

note:dam,my deadlift sucks....will see how it goes for the next few week

[jumperzz]

shoulders,triceps and squats

military press
22.5kg+20kg 1x5
25kg+20kg 2x5 1x4

dumbbell shoulder press
17.5kg 3x8

weighted dips
16.25kg 2x8 1x7

lunges
25kg+20kg 1x5
27.5kg+20kg 2x5

[jumperzz]

chest and squats

chest
57.5kg+20kg 2x5
60kg+20kg 1x5
62.5kg+20kg 1x5
65kg+20kg 1x4

dumbbell bench press
26kg 5x5

squat
70kg+20kg 1x5
72.5kg+20kg 2x5
75kg+20kg 2x5

[jumperzz]

chest and back

incline bench press
45kg+20kg 2x5
47.5kg+20kg 1x5
50kg+20kg 1x5 1x2

dumbbell incline bench press
24kg 5x5

deadlift
80kg+20kg 1x5
75kg+20kg 4x5

note:left my ego at home at home,working on form for deadlift......stomachache after deadlift,went to ****,did not finish my workout

[jumperzz]

shoulder and triceps

military press
22.5kg+20kg 1x5
25kg+20kg 3x5 1x4

dumbbell shoulder press
17.5kg 3x8

weighted dips
16.25kg 1x8 1x6 1x2

skullcrusher
15kg+bar 3x8

note:don know what happen to dips,skip legs today

[mattburns]

Keep it going mate, and don't make a habit of skipping legs! :p

[jumperzz]

Keep it going mate, and don't make a habit of skipping legs! :p

haha,sure man

[jumperzz]

chest and squats

bench press
60kg+20kg 2x5
62.5kg+20kg 1x5 2x4

dumbbell bench press
26kg 5x5

squats
70kg+20kg 1x5
75kg+20kg 3x5

[jumperzz]

chest and back

incline bench press
45kg+20kg 2x5
47.5kg+20kg 1x5
50kg 2x5

deadlift
75kg+20kg 5x5

barbell row 30kg+20kg 5x5

seated row
90 1x5
100 4x5

chin up
3 set

note:better form now on deadlift,bench press getting better

[jumperzz]

shoulder,tricep and leg

military press
25kg+20kg 5x5

dumbbell shoulder press
17.5kg 3x8

weighted dips
16.25kg 1x8 1x7 1x4

lunges
25kg+20kg 2x5
27.5kg+20kg 1x5

note:finally manage to military press 45kg 5x5 :D

[jumperzz]

chest and squats

bench press
60kg+20kg 2x5
62.5kg+20kg 1x5
65kg+20kg 1x5
70kg+20kg 1x5(last rep was assisted)

dumbbell bench press
26kg 5x5

squats
75kg+20kg 5x5

[jumperzz]

chest and back

incline bench press
47.5kg+20kg 3x5 1x4
50kg+20kg 1x5

dumbbell incline bench press
24kg 2x5
26kg 3x5

deadlift
75kg+20kg 2x5
77.5kg+20g 3x5

barbell row
30kg+20kg 3x5
32.5kg+20kg 2x5

seated row
90 1x5
100 3x5
110 1x5

chin up
3 set

[jumperzz]

shoulder,tricep and legs

military press
25kg+20kg 3x5
27.5kg+20kg 2x5

dips
16.25kg 3x8

dumbbell shoulder press
17.5kg 3x8

lunges
27.5kg+20kg 3x5

note:lots of pr today :D

[jumperzz]

chest

bench press
62.5kg+20kg 2x5
65kg+20kg 1x5 1x2
80kg+20kg 1x1

dumbbell bench press
26kg

Note:not a very good workout today,waited dam long for the bench....rested quite long inbetween sets as i was sharing with 5 guys :bang:...decided to try my 1rep max lol,skipped squats today

[mattburns]

Congrats on the 1RM, 100kg is a good milestone.

[jumperzz]

chest and back

incline bench press
47.5kg+20kg 3x5
50kg+20kg 2x5

incline dumbbell bench press
26kg 5x5

deadlift
77.5kg+20kg 4x5
80kg+20kg 1x5

bent over barbell row
32.5kg+20kg 5x5

cable row
100 4x5

[jumperzz]

Congrats on the 1RM, 100kg is a good milestone.

thnx man,aiming for 300 lbs bench press by end of the year :D

[jumperzz]

shoulder,triceps and legs

military press
25kg+20kg 1x5
27.5kg+20kg 3x5
25kg+20kg 1x5

weighted dips
16.25kg 2x8
17.5kg 1x8

dumbbell shoulder press
17.5kg 3x8

lunges
27.5kg+20kg 3x5

[jumperzz]

chest and squats

bench press
62.5kg+20kg 2x5
65kg+20kg 1x5
70kg 1x5 1x3(last rep assisted)

dumbbell bench press
26kg 5x5

squats
75kg+20kg 3x5
80kg+20kg 2x5

[jumperzz]

chest and back

incline bench press
47.5kg+20kg 2x5
50kg+20kg 1x5
52.5kg+20kg 1x5
52.5kg+20kg 1x2

incline dumbbell bench press
26kg 5x5

deadlift
77.5kg+20kg 3x5
80kg+20kg 2x5

barbell row
32.5kg+20kg 5x5

seated row
100 4x5
110 1x5

chin up
3x5

[jumperzz]

shoulder and triceps

military press
25kg+20kg 1x5
27.5kg+20kg 4x5

dips
17.5kg 3x8

shoulder press
17.5kg 3x8

note:gym was crowded today,no rack for me to do lunges....military press and dips are going up :D

[jumperzz]

chest and squats

62.5kg+20kg 2x5
65kg+20kg 1x5
70kg 1x4 1x2

dumbbell bench press
26kg 5x5

squats
77.5kg+20kg 5x5

chins up
1x4 1x3 1x3

note:i am adding chins up on friday,see how my back goes from there

[jumperzz]

chest and back

incline bench press
47.5kg+20kg 1x5
50kg+20kg 3x5
52.5kg+20kg 1x4

incline dumbbell bench press
26kg 5x5

deadlift
75kg+20kg 3x5
80kg 2x5

barbell row
32.5kg+20kg 3x5
35kg+20kg 2x5

cable row
100 3x5
110 2x5

chins up
1x5 1x5 1x4

[jumperzz]

shoulders,triceps and legs

military press
27.5kg+20kg 5x5

dips
17.5kg 2x8
20kg 1x8

shoulder dumbbell press
17.5kg 3x8

leg press
3x8

note:the last set of military press felt easy,always though military press was a exercise to increase,just prove myself wrong lol....dips felt good today,finally hit BW+20kg :D

[mattburns]

nice work with the military presses mate, bump up the weight!

strong dips too, weighted dips are tough.

[jumperzz]

chest and back

incline bench press
47.5kg+20kg 1x5
50kg+20kg 3x5
52.5kg+20kg 1x5

incline dumbbell bench press
26kg 5x5

deadlift
75kg+20kg 1x5
77.5kg+20kg 2x5
80kg+20kg 1x5
82.5kg+20kg 1x5

barbell row
32.5kg+20kg 2x5
35kg+20kg 3x5

seated row
100 1x5
110 4x5

chins up
1x6 1x5 1x3


note:skip friday training due to minor food poisoning.....****ty diet for the past few days,new semester timetable sucks,waking up at 6.15am everyday is not fun.....mine chin up is getting better,form is better now,hope to do weighted chin up soon :D

[jumperzz]

nice work with the military presses mate, bump up the weight!

strong dips too, weighted dips are tough.

thnx! strong bench too man! :D

[jumperzz]

shoulder,tricep and leg

military press
27.5kg+20kg 4x5
30kg+20kg 1x4

dips
17.5kg 1x8
20kg 1x7 1x3

shoulder press
17.5kg 3x8

leg press
3x8

[jumperzz]

chest and squats

bench press
62.5kg+20kg 2x5
65kg+20kg 1x5
70kg+20kg 1x5 1x4

dumbbell bench press
26kg 5x5

squats
75kg+20kg 2x5
77.5kg+20kg 1x5
80kg+20kg 2x5

chins up
2x5 1x3

note:very worse diet these past few days

[jumperzz]

chest and back

incline bench press
50kg+20kg 4x5
52.5kg+20kg 1x4

incline dumbbell bench press
26kg 5x4

deadlift
77.5kg+20kg 2x5
80kg+20kg 3x5

barbell row
40kg+normal barbell 1x5
42.5kg+normal barbell 4x5

seated row
110 5x5

chin up
1x6 1x5 1x3

[jumperzz]

shoulder,tricep and leg

military press
27.5kg+20kg 3x5
30kg+20kg 2x5

dips
17.5kg 1x8
18.75kg 1x8 1x5

shoulder press
17.5kg 2x8
20kg 1x8

lunges
25kg+20kg 1x5
30kg+20kg 2x5

leg press
60kg 3x8

[jumperzz]

chest and squats

bench press
65kg+20kg 2x5
67.5kg+20kg 1x5
70kg+20kg 2x5

dumbbell bench press
26kg 5x5

squats
77.5kg+20kg 3x5
80kg+20kg 2x5

lunges
20kg+20kg 1x5
25kg+20kg 2x5

chins up
1x6 1x4 1x3

note:dam,lunges after squats was good man :D :D :D....looking forward to the next session

[jumperzz]

chest and back

incline bench press
50kg+20kg 3x5
52.5kg+20kg 1x4 1x6

dumbbell bench press 5x5

deadlift
75kg+20kg 1x5
77.5kg+20kg 1x5
80kg+20kg 2x5
82.5kg+20kg 1x4

barbell row
30kg+20kg 1x5
32.5kg+20kg 4x5

seated row
110 5x5

chins up
2x6 1x3

[jumperzz]

shoulder,tricep and leg

military press
27.5kg+20kg 2x5
30kg+20kg 3x5

dips
17.5kg 1x8
18.75kg 2x8

dumbbell shoulder press
17.5kg 1x8
20kg 1x8 1x6

lunges
30kg+20kg 2x5
32.5kg+20kg 1x5

leg press
70kg 3x8

note:now my diet is much more better,everything is going up

[jumperzz]

chest and squats

incline bench press
50kg+20kg 2x5
52.5kg+20kg 2x5 1x4

dumbbell bench press
26kg 5x5

squats
75kg+20kg 1x5
77.5kg+20kg 2x5
80kg+20kg 2x5

lunges
30kg+20kg 3x5
chins up
2x6 1x3

note:flat bench press at the gym is under maintenance....leg got really pump today,felt good :D

[jumperzz]

chest and back

incline bench press
50kg+20kg 1x5
52.5kg+20kg 3x5 1x4

incline dumbbell bench press
26kg 5x5

deadlift
80kg+20kg 2x5 1x4

barbell row
30kg+20kg 1x5
32.5kg+20kg 2x5
35kg+20kg 2x5

seated row
110 4x5
120 1x5

chins up
2x6 1x4

note:change deadlift to 3x5,see how it goes from there.....my shin is bleeing due to deadlift lolol :D :D

[jumperzz]

shoulders,triceps and legs

military press
30kg+20kg 3x5 1x4
27.5kg+20kg 1x5

dips
18.75kg 1x8
20kg 1x8 1x7

shoulder dumbbell press
17.5kg 3x8

lunges
30kg+20kg 1x5
32.5kg+20kg 1x5
35kg+20kg 1x5

leg press
70kg 1x8
90kg 2x8

[mattburns]

Just include the bar weight in the overall lift weight mate it's easier to understand and track!

Nice workouts though mate, consistent and strong, how is your body weight coming along?

[jumperzz]

chest and back

incline bench press
60kg 1x8
62.5kg 1x8
65kg 1x8 dropset to 60kg to 55kg to 50kg(all to failure)

incline dumbbell bench press
24kg 3x8,last set dropset to 22kg,to failure

deadlift
100kg 1x5
102.5kg 1x5
105kg 1x5

barbell row
30kg 1x8
32.5kg 2x8

seated row
90 2x8
100 1x8

chins up
1x6 1x3 1x4
last set superset with 1 set of barbell curl and reverse curl

note:had a kinda of mini break....finally break my deadlift plateau.....diet is kinda of screw up now,need some to get back on track.

[jumperzz]

Just include the bar weight in the overall lift weight mate it's easier to understand and track!

Nice workouts though mate, consistent and strong, how is your body weight coming along?

sure do man.....my body weight keeps going up lol,don know its a good or bad thing.

[jumperzz]

chest and back

incline bench press
62.5kg 1x8
65kg 1x8
67.5kg 1x8

incline dumbbell bench press
24kg 3x8 last set dropset to 20kg,to failure

deadlift
102.5kg 1x5
105kg 1x5
107.5kg 1x5

barbell row
50kg 1x8
32.5kg 2x8

seated row
90 2x8
100 1x8 dropset to 80 to failure

chins up
1x6 1x4 1x3
last set superset with 1 set of barbell curl and reverse curl
note:i been missing lots of workout lately......its good that my deadlift went up,just that the last set looks like stiff leg DL......chins up is going down,see how it goes the next few week.

[jumperzz]

shoulder,triceps and legs

military press
50kg 4x5 1x3

weighted dips
18.75kg 1x8
20kg 1x8 1x7
last set dropset to 15kg,to 10kg to 5kg,all to failure

dumbbell shoulder press
17.5kg 3x8
last set dropset to 15kg,to failure

lunges
55kg 3x5

leg press
80kg 1x8
90kg 2x8

note:dam,weighted dips with dropset is tough....

[Goodwinm]

Very consistent in here. Is is impressive.
If you look at your first workout in this journal and the most recent ones you can see how much you have improved. Good on you. This is what it is all about my friend. Gradually improving week by week. Keep it up with good form and by the time your 20 you will be a monster!

[jumperzz]

chest and squats

bench press
75kg 1x8
77.5kg 1x8
80kg 1x8

dumbbell bench press
26kg 3x8

squats
100kg 3x5

lunges
45kg 1x5
50kg 2x5

chins up
3 sets

follow by some barbell curls and reverse curl

note:dam,today squats was a killer...i need to improve man.......LUNGES WAS A KILLER HAHA :D

[jumperzz]

Very consistent in here. Is is impressive.
If you look at your first workout in this journal and the most recent ones you can see how much you have improved. Good on you. This is what it is all about my friend. Gradually improving week by week. Keep it up with good form and by the time your 20 you will be a monster!

thnx man!really appreciate your comment :D

[jumperzz]

chest and back

incline bench press
65kg 1x8
67.5kg 1x8
70kg 1x8

incline dumbbell bench press
26kg 3x8 dropset to 22kg,to failure

deadlift
105kg 1x5
107.5kg 1x5
110kg 1x5

barbell row
52.5kg 3x8
last set superset to 20kg dumbbell row

seated row
90 1x8
100 2x8 last set dropset to 80,to failure

chins up
1x4 1x4 1x3,last set superset to reverse curl

note:really hope i can increase my bench and deadlift every week haha :D

[jumperzz]

shoulder,triceps and legs

military press
50kg 3x5 1x4
52.5kg 1x5

weighted dips
20kg 1x8 1x7 1x8
last set dropset to 15kg,to 10kg and to 5 kg

shoulder dumbbell press
17.5kg 3x8
last set dropset to 15kg,to failure

lunges
55kg 2x5
60kg 1x5

leg press
100kg 3x8

throw in some isolation exercise for traps,triceps.


note:dam...could not believe i did 52.5kg for 5 reps for military press,i was busted on the 4th set,dam.......weighted dips feel really good man,gonna love dropset man.:D

[jumperzz]

chest and squats

bench press
77.5kg 1x8
80kg 1x8 1x8(last 3 rep assisted)

dumbbell bench press
26kg 3x8,last set dropset to 24kg

squats
100kg 1x5
102.5kg 2x5

dumbbell lunges
22kg 3x5

chins up 3 sets

throw in some barbell curls and reverse curls

note:dam,**** man....my bench press could not just increase,**** IT! :bang:

[jumperzz]

chest and back

incline bench press
47.5kg 1x8
50kg 2x8

incline dumbbell bench press
24kg 1x8
26kg 2x8

deadlift
107.5kg 1x5
110kg 1x5
112.5kg 1x4

barbell row
32.5kg 2x8
35kg 1x8,superset with dumbbell row

seated row
90 1x8
100 2x8

chins up
3 sets,each set is superset with barbell curl

note:dam,i am sure i could get the last rep last set of deadlift....

[jumperzz]

shoulder,triceps and legs

military press
50kg 2x5 1x4 1x5
52.5kg 1x4

dips
20kg 1x8 1x8 1x6

dumbbell shoulder press
17.5kg 3x8,all set superset with side and front raise

lunges
55kg 1x5
57.5kg 1x5
60kg 1x5

leg press
90kg 2x8
100kg 1x8

throw in some traps and triceps isolation exercise

note:i knew today workout would not be that good,did not get much food today and the day before as i brought my grandfather to the hospital for his operation.
dam,shoulder got hammer out badly today due to the supersets! :D

[jumperzz]

superset week 1

incline bench press superset with dumbbell bench press
60kg 3x8
24kg 3x8

deadlift
105kg 1x5
107.5kg 1x5 1x4

barbell row superset with dumbbell row
50kg 3x8
24kg 3x8

chins up 3 sets

note:well,finally heading to gym after MIA for 2 weeks.....trying to make my workout as intense as possible.

[jumperzz]

superset week 1

military press
50kg 3x5

dips superset with dumbbell shoulder press
15kg 3x8
17.5kg

dumbbell lunges superset with leg press
20kg 3x5
80kg 3x8

note:dam,was really tired from the workout today,extremely happy that i bust my ass out today at the gym.

[jumperzz]

superset week 1

bench press and dumbbell bench press
70kg 2x8 1x6
26kg 2x to failure
24kg to failure

chins up superset with reverse curl
2x5 1x3

throw in some cable curls

note:not a very good workout today....still feeling the doms from wed workout,was thinking should i change my workout throughout....well,i am starting to bring home cook food to school,just some steam chicken breast and increase 300g more of chicken breast everyday..gonna bust my ass out again at next mon! :D

[jumperzz]

flat bench press
70kg 1x8
72.5kg 1x8
75kg 1x8

incline bench press
40kg 1x8
50kg 1x6
60kg 1x6

incline dumbbell bench press
22kg 1x6
24kg 1x6
26kg 1x6

dips
2 sets


note:i am back,been lazing around for few weeks.....diet wise is kinda good,bringing home cook food is good.......now there are only 2 thing in my mind,gym and studies,bust my ass out tomorrow again.

[jumperzz]

deadlift
100kg 1x5
105kg 1x4
107.5kg 1x5

barbell row
30kg 2x8
32.5kg 1x8

dumbbell row
24kg 3x8

chin up 2x3

throw in some reverse curls

note:well,did not deadlift for quite some time....it was a fast workout

[jumperzz]

flat bench press
70kg 1x8
75kg 1x8
77.5kg 1x7

incline bench press
60kg 1x8 1x6 1x4

incline dumbbell bench press
22kg 1x8
26kg 1x5
22kg 1x5

dips
2 sets of BW


note:quite a good workout day...

[jumperzz]

deadlift

105kg 1x5
107.5kg 1x5
110kg 1x4

barbell row
50kg 1x8
52.5kg 2x8

dumbbell row
24kg 3x8

chins up
1x5 1x2

some reverse curl at the end of the workout

note:deadlift was a blast man....i was literally dropping sweat at the gym

[jumperzz]

military press
50kg 1x5 1x5
42.5kg 2x4

dips
17.5kg 1x8 2x6

dumbbell shoulder press
17.5kg 1x8
20kg 2x6

3 sets of skullcrusher

3 sets of facepull and shrugs

note:dam military press :bang:

[jumperzz]

front squats
50kg 2x5
60kg 1x5
65kg 1x5

lunges
50kg 3x5

note:a very short workout today,i tore my pants while doing front squats...it was embarrassing :bang:

[jumperzz]

flat bench press

72.5kg 1x8
75kg 1x8
77.5kg 1x6

incline bench press
55kg 1x8
60kg 1x8 1x6

incline dumbbell bench press
24kg 2x8 1x6

dips
3 sets BW

[jumperzz]

deadlift

107.5kg 1x5
110kg 1x5
112.5kg 1x5

barbell row
50kg 1x8
52.5kg 1x6
55kg 1x6

dumbbell row
26kg 3x6

chins up
1 x4 1x3 1x2

3 sets of reverse curls

[jumperzz]

military press
47.5kg 3x5 1x4 x12

dips
17.5kg 1x8 1x7 1x5

dumbbell shoulder press
17.5kg 1x8
20kg 2x8

3 sets of skullcrusher

3 sets of facepulls and shrugs

note:not a very good workout today

[jumperzz]

front squats

60kg 2x5
70kg 1x5 1x3 1x5

lunges
50kg 3x5

chins up
BW 2x5
BW+5kg 1x4

3 sets of reverse curls

note:dam,front squats was exhausting

[jumperzz]

bench press
72.5kg 1x8
75kg 1x8
77.5kg 1x8

incline bench press
55kg 1x8
57.5kg 1x8
60kg 1x5

dumbbell bench press
24kg 1x8 1x6 1x4

3 sets of BW dips

[jumperzz]

deadlift

110kg 1x5
112.5kg 1x5
120kg 1x4

barbell row
52.5kg 1x8
57.5kg 2x8

dumbbell row
26kg 2x8 1x6

chins up 1x5 1x4 1x3

3 sets of reverse curl

note:woah,what a workout....i did not know i can deadlift 120kg for 4 reps,i was thinking only maybe 1 rep is enough for me.....haha :D

[jumperzz]

military press

50kg 2x5 1x3
45kg 1x5

dips
17.5kg 2x8 1x6

dumbbell press
20kg 3x8

3 sets of skullcrusher

3 sets of facepull and shrugs

note:**** my press and dips

[jumperzz]

front squats

60kg 1x5
70kg 3x5
75kg 1x5

lunges
50kg 3x5

chins up
BW 1x5
BW+5kg 1x5
BW+6.25kg 1x5 1x2


some reverse and bicep curl

note:tiring front squats

[Future]

If we do not plant knowledge when young, it will give us no shade when we are old.

--Lord Chesterfield

[jumperzz]

bench press
75kg 1x8
77.5kg 1x8 1x4

incline bench press
55kg 1x8
57.5kg 1x8
60kg 1x6

incline dumbbell bench press
24kg 3x6

note:dam,bench press

[jumperzz]

If we do not plant knowledge when young, it will give us no shade when we are old.

--Lord Chesterfield

what do you mean??

[jumperzz]

deadlift

112.5kg 1x5
117.5kg 1x5
120kg 1x5

barbell row
55kg 2x8
57.5kg 1x6

dumbbell row
26kg 3x8

chins up 1x5 1x4 1x3

3 sets of reverse curls

note:deadlift feel so good :D

[jumperzz]

military press
47.5kg 2x5
50kg 2x4

dips
BW+17.5kg 1x5
BW+18.75kg 1x5
BW+20kg 1x5
BW+22.5kg 1x5

shoulder press
20kg 2x8
22.5kg 1x4

3 sets of shrugs,skull crusher and facepull

[jumperzz]

bench press

75kg 1x8
77.5kg 1x8
80kg 1x5

incline bench press
55kg 3x8

incline dumbbell bench press
24kg 3x8

dips
BW x3

note:dam,been skipping gym due to end of sem exams...well,now holidays are here,time to bust my ass out :D

[jumperzz]

deadlift
112.5kg 2x4 1x3

barbell row
50kg 2x8
52.5kg 2x6

dumbbell row
26kg 3x8

chins up
2 sets

note:dam,deadlift was a blast

[jumperzz]

seated military press

50kg 1x5
47.5kg 3x5

dips
17.5kg 1x5
20kg 3x5

shoulder dumbbell press
17.5kg 3x8

skullcrusher
3 sets

shrugs
3 sets

[jumperzz]

front squats

70kg
1x3
2x5


72.5kg
2x5

hack squats
40kg 3x8

chin up
BW+5kg 3x5 1x3

[jumperzz]

deadlift

110kg 1x5
115kg 1x4
120kg 1x3
125kg 1x3

barbell row
55kg 1x8 1x6 1x8

dumbbell row
26kg 3x8 1x5

chins up
1x5 1x4 1x3

note:deadlift feel ****ing good man!!!!

[jumperzz]

seated military press
47.5kg 2x5
50kg 2x5 1x3

dips
20kg 2x5
22.5kg 3x5

shoulder press
20kg 3x8

facepull
3 sets

shrugs
4 sets

[jumperzz]

deadlift
110kg 1x4
115kg 1x4
120kg 1x4
125kg 2x3

front squats
60kg 1x5
70kg 1x5
75kg 2x5

note:still recovering from the wrist injury,still could not do much....see how it goes tomorrow

[jumperzz]

bench press
75kg 1x5
80kg 2x5
82.5kg 2x5

incline bench press
60kg 3x8

weighted vest dips
BW + 5 lbs
3x10

note:my wrist is getting better but it still hurts a little,dips with vest was fun,definitely harder than dips with belt

[jumperzz]

deadlift
110kg 1x5
115kg 1x5
120kg 1x4
125kg 1x4 2x3

note:very short workout,wrist still hurting

[jumperzz]

seated press
47.5kg 4x5

weighted dips
20kg 5x5

dumbbell press
20kg 3x8

3 sets of facepull

note:wrist still hurting..

[jumperzz]

front squats
70kg 3x5

lunges
50kg 2x5
52.5kg 1x5

smith machine calf raise
60kg 3x8

[jumperzz]

bench press
82.5kg 3x5
85kg 1x4 1x3

incline bench press
55kg 2x8
60kg 1x5

dips
10 pounds weighted vest + BW 4x8

note:****

[jumperzz]

deadlift
110kg 1x5
120kg 1x5
125kg 1x5 1x3 1x5
130kg 1x2

barbell row
60kg 3x5

chin up
3x5 1x3

note:i am closer to 300lbs deadlift!!!!!!!!!!!!!!! DAM :D

[jumperzz]

seated military press
47.5kg 3x5
50kg 2x5

weighted dips
20kg 3x5
22.5kg 2x5

dumbbell press
17.5kg 1x8
20kg 2x8

3 sets of shrugs and facepull

note:today workout was good

[jumperzz]

front squats
70kg 1x5
72.5kg 2x5
75kg 2x5

lunges
50kg 1x5
52.5kg 1x5
55kg 1x5

chin up
BW 1x5
10 lbs +BW 2x5 3x4

note:dam,front squats was good

[jumperzz]

bench press
82.5kg 3x5
85kg 1x5
87.5kg 1x4

incline bench press
60kg 1x8
62.5kg 2x6

weighted dips
20lbs vest + BW 3x8

[jumperzz]

deadlift
110kg 1x5
120kg 1x5
125kg 3x5

barbell row
60kg 3x5
62.5kg 1x5

chins up
2x5 1x4

note:dam,125kg for 3 sets of 5!

[jumperzz]

military press
47.5kg 2x5
50kg 3x5

weighted dips
20kg 2x5
22.5kg 2x5
25kg 1x5

dumbbell press
17.5kg 2x8
20kg 1x8

3 sets of shrugs and facepull

[jumperzz]

front squats
75kg 3x5
80kg 1x5
82.5kg 1x5

lunges
50kg 1x5
52.5kg 2x5

chins up
BW 1x5
10 lbs vest + BW 3x5

note:its good that all my major lift is going up

[jumperzz]

bench press
85kg 4x5
87.5kg 1x5

incline bench press
60kg 2x5

dips
20lbs vest + BW 1x8
30lbs vest + BW 1x5 1x3

[jumperzz]

deadlift
100kg 1x1
110kg 1x1
130kg 1x1
140kg 1x2
142.5kg 1x1

barbell row
60kg 2x5
62.5kg 3x5

chins up
1x5
1x6
1x4

note:felt great after dl 315lbs,405lbs HERE I COME :D

[jumperzz]

seated military press
47.5kg 2x5
50kg 2x5
52.5kg 1x5

weighted dips
22.5kg 3x5
25kg 1x5 1x4

3 sets of front raise,shrugs and facepull

[jumperzz]

bench press
85kg 3x5
87.5kg 1x5
90kg 1x5

incline bench press
60kg 2x8
62.5kg 1x8

dips
BW + 20lbs vest 3x8

[jumperzz]

deadlift
120kg 1x3
130kg 1x3
135kg 2x5 1x2

barbell row
60kg 1x5
62.5kg 4x5

chins up
1x5 1x6 1x4

note:deadlift is not looking good man..

[jumperzz]

seated military press
47.5kg 2x5
50kg 3x5
52.5kg 1x4

weighted dips
22.5kg 2x5
25kg 3x5

3 sets of front raise,shrugs and facepull

tried static hold with a barbell,my forearm felt good,gonna experiment with it

[jumperzz]

deadlift
130kg 3x5

barbell row
60kg 1x5
62.5kg 4x5

pull up
3x5

[jumperzz]

seated military press
50kg 4x5
52.5kg 1x5

dips
BW+22.5kg 1x5
BW+25kg 3x5
BW+27.5kg 1x5

3 sets of wide upright row,front raise and facepulls

note:press and dips was good

[jumperzz]

bench press
80kg 1x5
87.5kg 1x5
90kg 1x5
95kg 1x5
97.5kg 1x5
100kg 1x2

incline bench press
60kg 1x8
62.5kg 1x8
65kg 1x8

dips
BW+20lbs 3x8

[jumperzz]

deadlift
130kg 2x5 1x1

barbell row
65kg 1x5
67.5kg 2x5

pull up
3x5 1x2

3 sets of lat pulldown

note:dam deadlift

[jumperzz]

seated military press
50kg 1x5
52.5kg 2x5
55kg 1x5

dips
25kg1x5
27.5kg 2x5
32.85kg 1x5

3 sets of skullcrusher,front raise,shrugs and facepulls.

[jumperzz]

front squats
80kg 2x5
85kg 1x5

3 sets of leg curl

pulls
BW 4x5 1x2

note:dam,i need a good workout for legs

[jumperzz]

bench press
82.5kg 1x5
90kg 1x5
95kg 2x4 1x2

incline bench press
60kg 3x8

dips
BW 3 sets to failure

note:****,my gym needs more bench press rack

[jumperzz]

deadlift
100kg 1x5
110kg 1x5
120kg 1x5
130kg 1x5
132.5kg 2x5

barbell row
60kg 1x5
67.5kg 2x5
70kg 1x5

pull up
2x5 1x4 1x2

3 sets of lat pulldown

note:deadlift feels ****ing good

[jumperzz]

seated military press
52.5kg 3x5
55kg 1x5

dips
25kg 1x5
27.5kg 3x5
32.85kg 1x4

3 sets of wide upright rows,front raise,facepull and shrugs

[jumperzz]

bench press
82.5kg 1x5
90kg 1x5
95kg 2x5 1x4

incline bench press
60kg 3x8

dips
2x BW to failure

[jumperzz]

deadlift
100kg 1x5
110kg 1x5
120kg 1x5
132.5kg 2x5
135kg 1x4

barbell row
67.5kg 3x5
70kg 1x4

pull up
2x5 1x4 1x3

3 sets of pulldown

[jumperzz]

military press
50kg 1x5
52.5kg 3x5
55kg 2x5

dips
27.5kg 3x5
32.85kg 1x5 1x3

3 sets of front raise,skullcrusher,facepull and shrugs

[jumperzz]

deadlift
132.5kg 1x4
135kg 2x3

barbell row
67.5kg 2x5
70kg 2x5
72.5kg 1x5

dumbbell row
35kg 3x5

pull up
3x5

3 sets of lat pulldown

[jumperzz]

seated military press
55kg 2x5
57.5kg 1x5
60kg 1x4

weighted dips
27.5kg 1x5
32.85kg 2x5 1x4 1x2


3 sets of front raise,skullcrusher,facepull