Month #24: Strength Building Update

Despite my busy period of renovating and moving to my new home, I still managed to gym on average 3 times a week.

My body weight went down to all-time low of 57.4 KG since the last update as of December 2012. I haven’t weighed myself recently but my body weight should be anywhere between 58 and 60 KG right now.

I shrunk so much it was noticeable, no matter I am on the way filling up the gaps between my arm pits and my shirt ­čÖé

Here’s the format of the training I am going through right now: unlike before when each day training is dedicated to a specific body part, this time a session includes squats, dead lifts, wide grip bench press, and an ab work out.

The cycle I’ve been through so far:

CYCLE #1 (has 3 sessions)

5 sets x 5 reps per work out on Session #1

4 sets x 6 reps per work out on Session #2

3 sets x 8 reps per work out on Session #3

  • Squats – 95 lbs
  • Dead Lifts – 106 lbs
  • Bench Press – 73 lbs
  • Ab Work out

CYCLE #2 (has 3 sessions)

5 sets x 5 reps per work out on Session #1

4 sets x 6 reps per work out on Session #2

3 sets x 8 reps per work out on Session #3

  • Squats – 106 lbs
  • Dead Lifts – 117 lbs
  • Bench Press – 84 lbs
  • Ab Work out

CYCLE #3 (has 3 sessions)

5 sets x 5 reps per work out on Session #1

4 sets x 6 reps per work out on Session #2

3 sets x 8 reps per work out on Session #3

  • Squats – 117 lbs
  • Dead Lifts – 128 lbs
  • Bench Press – 95 lbs
  • Ab Work out

Just today I started CYCLE #4 – did 5 sets x 5 reps of the following:

  • Squats – 128 lbs
  • Dead Lifts – 139 lbs
  • Bench Press – still at 95 lbs; was struggling with this as of last week
  • Ab Work out

After this cycle is done, I will be doing an RM (Rep Maths) to find out what’s the heaviest weight I can lift in one rep.

Freezes