6-17/6/18 /  by Muhammad Amir Ayub

3 week.

Here’s hoping that better days will be coming up ahead training wise. Fasting wise the lack of water and caffeine really affected me, but training-wise the overall lack of sleep made even achieving “underpromised” targets (of just maintenance while losing real weight) downright impossible.  This time, I was able to only complete my deadlift session, while my squat session was cut short due to a lack of time and the 2 upper body sessions cut short due to a complete lack of strength (when you get no lift during plyometric pushups done as part of the warm up, you know that you’re in trouble). With fasting month over, there will be reduced orders for the biscuits and more time to get some sleep during the evening/early nighttime. 

I will also begin to look out for powerlifting meets for me to join and compete in before the FCAI Final SOE in November. 

Deadlift:
DL - up to 190 kg x 3
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - up to 102.5 kg x 3
TRX Inverted Rows - 1 x 11, 3 x 10, 1 x 7

Squat:
Squat - up to 135 kg x 3
SLDL - 2 x 15 with 20 kg
Face Pulls - 4 x 12 x 33 lb
Pallof Press - 2 x 12 x 33 lb

Military Press:
Pullups - 1 x 6 (normal grip), 1 x 5 (wide grip)
Military Press - up to 62.5 kg x 3

24/5 - 4/6/18 /  by Muhammad Amir Ayub

5 week.

It has not been easy. I cut short the deadlift session (sacrificing the accessory work due to lack of time). I cut short the MP session as my back and calves (to jump to the bar) gave out (the latter by cramping) and the gym was closing.

But I am losing weight. And even after drinking a lot (using my record breaking eating speed) till I pee as soon as possible after breaking fast, I still weighed at most around 90.3 kg max.

Deadlift:
DL - up to 180 kg x 5
Power clean - 72.5 kg x 1
Pistols - 1 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22

Bench:
BP - up to 97.5 kg x 5
TRX Inverted Rows - 1 x 11, 4 x 10
Standing DB Press - 5 x 10  with 16 kg

Squat: 
Squat - up to 127.5 kg x 5
SLDL - 3 x 15 with 20 kg
Face Pulls - 4 x 12, 2 x 11 x 33 lb
Pallof Press - 2 x 12, 1 x 11 x 33 lb

Military Press:
Pullups - 6 x 8, 1 x 3
Standing DB Press - up to 5 x 60 kg
(no pushups this time around)

16-22/5/18 /  by Muhammad Amir Ayub

Deload week.

Boy it was really a struggle, and luckily this rest week was in the beginning of fasting month. Especially when I had to fit in delivery of biscuits as stock keeper/agent. The way it worked was ensuring that I break fast on time and get to the gym on time preferably by 10.30 pm; this would allow me 2 hours to (especially) drink enough and eat enough. The only way to make it fit into my schedule would be to start delivering during the evening, break fast outside and not at home, continue delivering, and then try to get to the gym on time. Especially with the vastness of Klang Valley and its horrendous traffic jams. On days where I really try to fit in everything into my schedule and not sacrifice things not getting done, I literally slept only 1 hour (my "5" week deadlift session days prior to this post).

Anyways, I'm continuing my current deloading trend with very minimal training and maximal rest.

Deadlift:
DL - 3 sets of 127.5 kg x 5
Power clean - 72.5 kg x 1
Pistols - 1 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22

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Bench:
BP - 3 sets of 67.5 kg x 5
TRX Inverted Rows - 1 x 11
Standing DB Press - 1 x 10 with 16 kg

Squat: (came to the gym so late I didn't warm up)
Squat - 3 sets of 90 kg x 5
SLDL - 1 x 15 with 20 kg
Face Pulls - 2 x 12 x 33 lb
Pallof Press - 1 x 12 x 33 lb

Military Press:
Pullups - 6 x 6
Standing DB Press - 5 x 5 x 16 kg
Pushups with 10 kg plate on butt - 1 x 12

I'm really driving myself into the ground, and just hoping for better days ahead once the GICU rotation is over.