Sports And Workout

I did the RM Test again 4 weeks later.

Correction: this was taken on April 24, not April 26 as stated in the video.

Squats @ 183 lbs x 1 rep (maintained)
Bench Press @ 150 lbs x 1 rep (went up +11 lbs)
Deadlift @ 260 lbs x 1 rep (went up +11 lbs)

I currently weigh 132lbs. An improvement from 4 weeks ago still. HUAH!

After this, I will be starting a new cycle of different work outs; it won’t be as strenuous as this one – not only was at the limits of my physical strength, I wasn’t making much improvements already and I was at the risk of falling sick.

However it will be compensated with a higher rep count for each workout.

Right now I feel like I am at the brink of maxing out my strength at the current cycle of workouts. Currently I weight 59.5 KG – 60 KG (132 lbs max) and this is the first time I am lifting weights heavier than my body weight on a workout circuit. This is also the longest time I take for rest in between sets and workouts.

WEEK CYCLE 1

Day 1

• Squats @ 150 lbs – 5 reps x 5 sets with 3 minute rest
• Deadlifts @183 lbs – 5 reps x 5 sets with 3 minute rest
• Wide grip Bench Press @ 106 lbs – 5 reps x 5 sets with 3 minute rest

Day 2

• Squats @ 150 lbs – 6 reps x 4 sets with 3 minute rest
• Deadlifts @183 lbs – 6 reps x 4 sets with 3 minute rest
• Wide grip Bench Press @ 106 lbs – 6 reps x 4 sets with 3 minute rest

Day 3

• Squats @ 150 lbs – 8 reps x 3 sets with 3 minute rest
• Deadlifts @183 lbs – 8 reps x 3 sets with 3 minute rest (DID NOT FINISH EVEN ONE SET)
• Wide grip Bench Press @ 106 lbs – 8 reps x 3 sets with 3 minute rest

I struggled at the finale of this cycle; I had to take one day off in between to work out alternate days for my lower back to recover and also to prevent lower back injury which I am prone to getting.

So this time I took longer rest in between sets and also a slight switch in the workouts – I did the deadlifts last so my lower back can recuperate in time. Thus I came back attacking this week…

WEEK CYCLE 2

Day 1 (16th April)

• Squats @ 150 lbs – 5 reps x 5 sets with 4 minute rest
• Wide grip Bench Press @ 117 lbs – 5 reps x 5 sets with 4 minute rest
• Deadlifts @183 lbs – 5 reps x 5 sets with 4 minute rest

Day 2 (18th April)

• Squats @ 150 lbs – 6 reps x 4 sets with 4 minute rest
• Wide grip Bench Press @ 117 lbs – 6 reps x 4 sets with 4 minute rest
• Deadlifts @183 lbs – 6 reps x 4 sets with 4 minute rest

Day 3 (20th April – today!)

• Squats @ 150 lbs – 8 reps x 3 sets with 4 minute rest
• Wide grip Bench Press @ 117 lbs – 8 reps x 3 sets with 4 minute rest
• Deadlifts @183 lbs – 8 reps x 3 sets with 4 minute rest

YES! The entire cycle of workouts done with each rep and set executed flawlessly! No half-ass, no rushing it and no half-reps whatsoever – which have been my way of doing it for the longest time.

I’ll be doing an RM test again next week and after that my working out routine will change. I got myself sick in the last two cycles that affected me from doing my usual online business, so I could use some change this round.

Hey! This month marks two years of my fitness training with the coaching and guidance of my personal trainer Qunling Koay.

I’m particularly happy about today because the training paid off when I successfully smashed all of my best records from last year in a RM Test (or Repetition Math) – it basically is a fitness test to find out the heaviest weights you can lift in a single rep.

“Video Or It Didn’t Happen!” And yep, I was recorded when I gave my best today in all the three work outs.

 

RM TEST #1: SQUATS

I did Squats at 3 reps x 172 lbs; The theoretical 1 rep would be 182 lbs.

My previous records were 140 lbs (June 2012) and 134 lbs (Nov 2012).
RM TEST #2: DEAD LIFT

I did Dead Lifts at 1 rep x 249 lbs; one set before this I did 3 reps x 216 lbs.

My previous records were 210 lbs (June 2012) and 158 lbs (Nov 2012).

 

RM TEST #3: WIDE GRIP BENCH PRESS

I did wide grip Bench Press at 1 rep x 139 lbs; I was aiming for 2 but accomplished only one as you can see in the video.

My previous record was 117 lbs (Nov 2012).

– – – – – – – – – – – – – – – – –

My body weight as of today is 58KG (127 lbs) or vs 63.1 KG (June 2012).

So in spite of the drop in body weight I am able to lift heavier than before! Now you know why I feel superbly happy and confident 🙂

To think that just last July-August I was down with stomach issue that became a setback to both my daily routine and regular training.

And the RM Test result in last year November was pathetic when compared to June (as you can see from my stats mentioned above).

Today I conquered not only my previous records… but also my mental barrier!

I K.O’ed as soon as I got home and take a shower. 😛

But it was rest well earned.

Until the next time I smash my current record.