jamis
Jul 22 2008, 09:28 AM
Been training for 2 years+ and have been reading from this forum for more than 2 years too. Been inspired by some of the forumers (darklight and jones) and i decided to switch my training from MAX OT to HVT and give it a shot. Below wil be some of my biodata and as well as my training schedule. Pls do leave me comment for my training.
Current Goal: Get rid of some extra fat around my waist and try to maintain my muscle mass (gain if possible). Plan to go for 90kg and 89kg if neccessary (to at least has a visible 4-6 pacs).
Height: 183cm
Weight : 93kg (22 july 2008) - estimated bf from machine - 17%
............weight flatuated from 93.5 to 94kg (05 Aug 2008) ............it seems like it drops to 93.3 (14 Aug 2008) ............it drops again ~ to 92.6 
(03 sept 2008) ............it drops again ~ to +-92.1 (12 sept 2008) ............it drops again ~ to +-91.8 (19 sept 2008) ............it drops again ~ to +-90.7 (07 oct 2008) ............this time it raise ~ to +-91.4 (10 oct 2008) - obviously aft my cals increment. but still flactuating from between 0.8kg.
From 05 AUG to 03 SEPT i lost about a pound but my chest has become more projecting than before. Plan to get to 90 kg then will swap my training to MAX OT for heavier weight with lower reps. 
At the same time, i will load my creatine by then, so my weight might goes up as the water level in my body went up. Age: Old enought
UPDATE: Increased calories intake on tues (7th of oct 2008) Cals + 400 (added 2 cheese)UPDATE: Feels like going for Calories cycle, by increment of 200 cals each week till it reach ard 3500 and back to 2800 again. Anywhere, i m going to do my deloading this week (time to be lazy for while) and next week i will start my MAX OT and do some clean bulk if possible. Diet7.35 AM - 4 slice of whole meal bread + 2 table spoon of PB 1 slice of bread + 1 tb of pb
- 1 banana. OR 2 bananas if no bread left.
- 10 proach eggs (3 york/ 7 white) 6 whole eggs
- 2 Fish oil, vit C -- gona replace with fruits, got to cut down budget, Vit E, Multi Vit
- Cup of green tea
10.30 AM -Whey + 3 scoop ( those protein scoop ) of OAT 25g of Sunflow seed + cheese
1.00 PM - rice + lots of meat + vege (lunch outside the comp 
)
4.00 PM - Whey + 3 scoop ( those protein scoop ) of OAT 25g of Sunflow seed + cheese
7.00 PM (PreWorkout) - 100 - 150g of chicken breast + 3 slices of bread + 2 table spoon of PB + 2 fish oil + 8.5g of EAA+cup of green tea
>>DURING WORKOUT - sipping 8.5g of EAA
9.00 PM(post workout) - whey + glucolin (straight aft workout) + 8.5g of EAA
10.00 PM - 500ml HL milk OR 100 -150 chicken breast OR 6 whole eggs OR I WAN TO BUY CASEIN + vit c + vit E + 1 fish oil
11.00 PM - SLEEPTrainingGenerally, this is just an outline for my training sets x reps.
Each week I increase 3 more reps for the 80% of 1 rm
Eg. Week 1 - 40%x12, 50%x6-8, 50%x6-8, 60%x6, 80%x5, 80%x5
Week 2 - 40%x12, 50%x6-8, 50%x6-8, 60%x6, 80%x6, 80%x6
Week 3 - 40%x12, 50%x6-8, 50%x6-8, 60%x6, 80%x7, 80%x7 (if possible)
Week4- 40%x12, 50%x6, 50%x6, 60%x6, 82%x5, 82%x5
….
For deadlift i will cut down to 5-6 reps max for each set to prevent back injuries.==Exercises will take around 1 hour or less but still try to increase the intensity to 45mins only and at the same time my rest will be 45sec max. But sometimes really seeing stars so.... still needs at least 55mins.... ==
Execises» Click to show Spoiler - click again to hide... «
Monday
Barbell upright row
Barbell shrug
Leg raise with weight
Machine crunch
Parallel Bar Abdominal Knee Raises
Tuesday
Squat
45 degree leg press
leg curl
45degree calf raise
Wednesday
Bench press
Incline bench press
Incline dumbbell press
Barbell reverse curl
Standing barbell wrist curl
Thursday
Chin ups
Seated cable row (narrow grips)
Barbell row
Deadlift
Triceps pull down
Barbell triceps extension
Friday
Military press
Shoulder press
Dumbbells lateral raise
Dumbbells rear lateral raise (on a incline bench)
Barbell close grip curl
Dumbbell alternate curl
jones007
Jul 22 2008, 11:15 AM
wow dude. very hard to see la like that. post up your weights and weight like me and darklight does it.
eg
1x20x50
1x20x60
1x20x70
easier to read.
and tick the *Do not combine with previous post?* box. so your post wont merge.
jamis
Jul 22 2008, 12:17 PM
Added on July 22, 2008, 9:37 am21 July 2008 - Traps and Abs
Monday
Barbell upright row -
40 x 12
50 x 8
50 x 8
60 x 8
80x6
80x 6
Barbell shrug -
64 x 12,
114 x 12,
114 x 10,
124 x 8,
164 x 8,
164 x 8
Leg raise with weight -
10x12,
15x8,
15x8,
15 x 8,
25x 3,
25x1 (some bast*rd hogging the 20lbs)
Machine crunch -
40 x 15,
44 x 15,
44 x 15,
55 x 12,
75 x 8,
75 x 10
Parallel Bar Abdominal Knee Raises - 15 reps 6 sets
Tues will be my squat day, gona thrash my legs.
aite did the changes, but where to check the do not merge
?
Edited: i think i found the checkbox but it is not avaible for edit post
Added on July 23, 2008, 9:27 am23 July 2008
TuesdaySquat
30 x 12
35 x 6
35 x 6
40 x 6
60 x 6
60 x 6 (shaking on the last two)
Prone leg curl
30 x 12
50 x 8
50 x 8
70 x 8
90 x 6
90 x 8 (tats my max)
45 degree leg press
270 x 12
360 x 8
360 x 8
450 x 6
540 x 6
540 x 6
45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
540 x 8
540 x 8
RemarkNice workout, after the squat and leg curl, i feel like puking but luckily didnt. Both of my legs sore and having hard time decending on stairs hehe. SWEET. LOVE SQUAT.
jamis
Jul 24 2008, 09:12 AM
Yest went for farewell dinner for my colleague and not intime to go to gym, dammit, got to replace it on saturday.
jones007
Jul 24 2008, 11:45 AM
your diet looks damn good. looks very expensive too. lol
jamis
Jul 24 2008, 05:22 PM
my whey bottle is getting lighter tats when the heart pain came
jones007
Jul 24 2008, 05:30 PM
lol.. try to eat more real food.. more chicken breast rather than dirnk whey.. keep whey for post workout only la.. thats what i do
jamis
Jul 24 2008, 05:34 PM
but i m in the office, quite hard to get chicken. the only thing that i have even think of is may be preparing chicken salad but the calories seems to be too little.
Added on July 25, 2008, 9:41 am25 July 2008 - Chest and forearms
ThursdayBench press
104 x 10
114 x 8
114 x 8
129 x 7
154 x 6
154 x 3 (fail on 4th)
Incline bench press
94 x 10
104 x 8
104 x 8
114 x 7
144 x 6
144 x 4
Incline dumbbell press
30 x 12
35 x 8
35 x 8
40 x 7
55 x 3 (fail on 4th)
50 x 6 (trembling)
Barbell reverse curl
20 x 12
30 x 8
30 x 8
40 x 8
50 x 6
50 x 5
Standing barbell wrist curl
94 x 15
109 x 8
109 x 8
124 x 8
144 x 3 (cant curl at all)
139 x 3 (cant curl at all)
129 x 5
Remark
-My Standing barbell wrist curl doesnt seems to be nice last night, next week gona change the weight to a lighter one.
- feels like abandon incline barbell press and take up gironda neck press
Well anywhere, tonight is deadlift, another exciting day. Cheers ppl.
jamis
Jul 29 2008, 12:33 PM
Monday 29/july/2008
Barbell upright row
40 x 12
50 x 8
50 x 8
60 x 8
80 x 7
80 x 7
Barbell shrug
50lbs + bar x 15
70lbs + bar x 11
70lbs + bar x11
85lbs+ bar x 11
110lbs + bar x 11
115lbs + bar x 8
Leg raise with weight
10 x 12
15 x 8
15 x 8
20 x 8
20 x 8
25 x 3
Machine crunch
35 x 15
42 x 15
42 x 13
49 x 12
75 x 8
75 x 10
Parallel Bar Abdominal Knee Raises
first and last set 16 reps the rest 15 reps
(total 6 sets)
Cant wait for tonight's squating, gona sore for 3-4 days again aft this hehe.
jamis
Jul 30 2008, 09:48 AM
Squat
30+30+bar x 12
35+35+bar x 6
35+35+bar x 6
42+42+bar x 6
60+60+bar x 6
60+60+bar x 7
The squat wasn tat pain nemore hehe.
Prone leg curl
30 x 12
50 x 8
50 x 8
70 x 8
90 x 8
90 x 8
45 degree leg press
270 x 12
360 x 8
360 x 8
450 x 6
540 x 6
540 x 7
45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
540 x 12
540 x 8
The session for fri and sat has been skip coz i din write it down anywhere, and i forgot how much did i do. so.. forget about it.
jamis
Jul 31 2008, 03:34 PM
Thursday
Bench press
94 x 10
114 x 8
114 x 8
129 x 6
154 x 6 - the 7th rep on a very bad form + not fully landed on my chest.
154 x 4
Incline dumbbell press
30 x 12
35 x 8
35 x 8
40 x 8
50 x 7
50 x 6
Gironda Neck Press
69 x 10
84 x 8
84 x 6
89 x 6
104 x 6
104 x 4
Barbell reverse curl
20 x 12
30 x 8
30 x 8
40 x 8
50 x 5
50 x 5
Standing barbell wrist curl
94 x 12
104 x 11
104 x 10
114 x 8
139 x 3
139 x 3
124 x 5
Incline bench press has been replaced by gironda neck press
gtoforce
Aug 1 2008, 12:29 AM
wah jamis so rajin
with the journal though
i like gym but so malas with journal
jones007
Aug 1 2008, 12:50 AM
gironda neck press. very risky thing to do. do it wrong you screw your shoulders upside down. stick to the basics until you are good enough to listen to your body.
jamis
Aug 1 2008, 09:07 AM
QUOTE(gtoforce @ Aug 1 2008, 12:29 AM)
wah jamis so rajin
with the journal though
i like gym but so malas with journal
haha, just to keep track, else it will be quite hard for me to remember wat is the weight i attempted last week.
QUOTE(jones007 @ Aug 1 2008, 12:50 AM)
gironda neck press. very risky thing to do. do it wrong you screw your shoulders upside down. stick to the basics until you are good enough to listen to your body.
okok, i will go back to incline press. Thx for the advice, i didnt know tat.
By the way, Yesterday didn't went to gym, was help fren moving houses, terus balik mandi tidur. Guess got to replace it on sat
.
jamis
Aug 4 2008, 10:01 AM
I miss my record on friday and saturday again, no internet connection at home is really tedious.
By the way, went to MPH yesterday and read some of the magazine and read some interesting stuff on flat bench press.
This is how it sounds like .....
in a pyramid training manner.
1st set - girp : shoulder width reps 8
2nd set - grip : 2 inches reps 8
3rd set - grip : 4 inches reps 8
4th set - grip : 6 inches reps 8
5th set - grip : 8 inches reps 8
I m lazy to upload photo so...the grip will be elaborated with the symbol below (is a barbell).
||||
...............................................................||||
||||==xxx||xxxxxxx======xxxxxxx||xxx== ||||
||||.........|...|..|...|..|.............|..|...|..|...|.........||||
..............8..6..4...2.S............S.2...4..6..8.............
S- shoulder width
| - where ur little finger is.
Hope that u can understand the picture above hehe. By the way, the purpose of this exercise is to train the pec from the outer part to the inner part. But however i still doubt that, does it really train on the pac, since u r not concerntrating on 1 part of the muscle??
jones007
Aug 4 2008, 01:50 PM
supposingly 8 inch is the normal width right? elbows at 90 degree on the way down, wrist and arm straight in a line in the whole range of motion.
if your 8 inch is my description as above, then anything from 2inch to 4 and 6 inch is fukking up your wrist.
provided that your shoulder grip BP you tuck your elbow in.
jamis
Aug 4 2008, 02:11 PM
My grip usually around 6-8 inches which my ring finger willbe on the line. Yeah, the motion will looks weird if going for closer grip. (got to ask king how he did his close grip bench hehe)
I just read it from the magazine, but i think if training for the inner and outter part of the pac the best still dumbell press.
Sp00kY
Aug 4 2008, 02:23 PM
QUOTE(jamis @ Aug 4 2008, 02:11 PM)
My grip usually around 6-8 inches which my ring finger willbe on the line. Yeah, the motion will looks weird if going for closer grip. (got to ask king how he did his close grip bench hehe)
I just read it from the magazine, but i think if training for the inner and outter part of the pac the best still dumbell press.
I agree with you, I felt that DB press is much harder than bench. i can bench much more than DB....maybe i am just weird...
yeah_guyz
Aug 4 2008, 06:58 PM
QUOTE(Sp00kY @ Aug 4 2008, 02:23 PM)
I agree with you, I felt that DB press is much harder than bench. i can bench much more than DB....maybe i am just weird...
no la, DB press is really harder when compare to bench
as usually our left hand is weaker if you;re right hander
need to balance the DB...but i prefer using DB, more challenging and no risk, i scared being raped by barbell when i out of energy
jamis
Aug 5 2008, 09:17 AM
There is risk, just not as high haha.
I havent been doing db press for quite a long time, stick to bench press and it works well somehow.
only do incline db press. But i still love the strech when u lower the db to the max, feels like really tearing the muscle apart.
jamis
Aug 5 2008, 02:24 PM
21 July 2008 - Traps and Abs
Monday
Barbell upright row -
40 x 12
50 x 8
50 x 8
60 x 8
80 x 6
80 x 6
(no improvement )Barbell shrug -
88x 15,
94 x 15
94 x 15
104 x 12
124 x 12
134 x 12
(feel a little bit more satisfied than doing heavy ass weight like last week - at least i can feel it this time)Leg raise with weight -
5 x 12
15 x 8 <-- some bugger hog the the 10lbs
15 x 8
15 x 8
20x 7
20x 7 - drop from 25lbs - guess the 20 is a more suitable weight right now.
Parallel Bar Abdominal Knee Raises - 15 reps 6 sets
- did a bit of tunning here, instead on lying on the hemisphere swiss ball behind me, i try to make my body 90 degree from the ground... and dam i feel the power of this exercise hek!. And thats y my machine crunch screw up a lil.Machine crunch -
35 x 15,
45 x 15,
45 x 12,
55 x 12,
75 x 8,
75 x 8
Monday's True fitness is crazy, tons of ppl crowding inside... luckily my squat day is tues. Else it gona spoil my mood.
By the way guys, i feel like taking BCAA in the future, is XTEND a good choice??i tried the grapes flav be4 (a free sample) and it taste like $%@$%@$%.
jamis
Aug 6 2008, 09:27 AM
Squat 06/08/2008
30+30+bar x 12
35+35+bar x 8
35+35+bar x 8
42+42+bar x 6
55+55+bar x 7
55+55+bar x 7
gahh, lost my count suppose to do 60+60 for last two, and i just relize just now
45 degree leg press
270 x 12
360 x 8
360 x 8
450 x 8540 x 6
540 x 7
45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
540 x 10
540 x 15 - good improvement, next session gona increase weight
Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
110 x 7
110 x 9HOHOHO, one more session for the leg curl, if i can hit all sets with more than 8 reps will increase the weight again. (i just increased from 30 t0 40 for my min set yest
)
Tonight going to catch some movies, let my leg rest for a day, tmr will continue with my routine and sat got to end up in gym again
(less ppl in gym)
jamis
Aug 8 2008, 09:38 AM
ThursdayBench press
94 x 10
114 x 8
114 x 8
129 x 7
154 x 6
154 x 5 <- getting 2 reps stronger
Incline dumbbell press
20 x 12
30 x 8
30 x 8
35 x 7
50 x 8
50 x 9
(i think i can change the weight nex week)
Barbell reverse curl
20 x 12
40 x 8
40 x 8
50 x 7
50 x 4
A lil screw up, i dunno where the heck is the 30 weight gone.
Standing barbell wrist curl
84 x 15
94 x 12
94 x 10
104 x 10
124 x 10
124 x 8
Recently have been controlling my diet and cut down my carbs intake, my weight seems to be increasing. Wat's wrong ??
yeahs4.1
Aug 8 2008, 10:39 AM
nutrient timing? post out your diets so that we can havea review on that...
jamis
Aug 8 2008, 11:03 AM
my diet plan is on the first page yeah4.1. My interval is 3hrs. I think if this is the case.... tat could be my meal on 11pm and my lunch on 1.00/1.30 . the interval only 2hrs.
yeahs4.1
Aug 8 2008, 11:26 AM
your carbs intake is kinda high(based on 1st page, a lot of bread/oats. i dont know how much crabs have you cut recently), timing looks good already.
can cut HL milk out from pre bed meal? you already taken glucolin right after workout to replenish your glycogen stores, shouldnt be any problem already. 500ml milk has quite a lot of carbs..
jamis
Aug 8 2008, 11:44 AM
yah.. those oats, i was suspecting that it was the culprit AND IT IS HIM, hehe i think i gona change one of my whey+oat to lettuce+chicken+brocolli (tapau to comp), and 10 eggs 1 yoke for prebed. wat do u think?
pizzaboy
Aug 8 2008, 11:47 AM
I think, you've a misconception of yolk being bad.
Understand this simple thing, I'm not going to go technical.
The cholesterol issue you worry so much about, doesn't come from the yolks. Just eat the yolks, that's the thing that's going to help you with your lifting. Don't ask me why, it's extremely complex. If you really want to read, Charles Poliquin has an article about carbohydrates, cholesterol and fat combo optimization to maximize fat burning and muscle building.
Just so you know, if you don't have cholesterol, you can forget about having your muscles recover.
jamis
Aug 8 2008, 12:28 PM
QUOTE
Q: You recommend whole eggs as an excellent food source. I was always under the impression that they will increase my cholesterol levels. Is that true?
A: Here's some personal information to prove a point. I recently had some blood work done and my cholesterol reading was 3.84 mmol/L (the average range is 3.60 - 5.20 mmol/L.) Why am I telling you this? Because I eat half a dozen WHOLE eggs every morning and have been doing this for quite awhile. As a matter of fact, I advocate organic free range whole eggs to everyone as an excellent food source (particularly for breakfast as the high amounts of tyrosine will make you more alert and coherent.) But the common response is: "Oh, I can't do that ... I have to be careful with my cholesterol." EGGS WILL NOT RAISE YOUR CHOLESTEROL!!! Incidently, my fasting glucose read 4.5 mmol/L (the average range is 3.8 - 6.0 mmol/L.) This is the real culprit for high cholesterol because high glucose levels will increase cholesterol via the insuligenic response. There is no direct relationship between dietary cholesterol and serum cholesterol.* In the healthy body, the liver produces about 80 percent of all cholesterol; the other 20 percent comes from your diet. Again, I must reiterate that it is the sugars/starches in your diet (and this includes all that refined, processed "junk" that I preach to stay clear of) that will cause a surge in cholesterol. Whole eggs, as mentioned in the previous newsletter, can actually lower cholesterol levels because the lecithin contained within the yolk will facilitate bile production in the liver which in turn emulsifies fat/cholesterol. And, as far as the concern of Salmonella poisoning with regular consumption of eggs, of course, cooking/boiling eggs is important (never eat raw eggs!) But, did you know that by simply placing an egg under hot running water for 1 minute is enough to kill the Salmonella bacteria. So, forget the nonsense about eggs raising your cholesterol levels and make this a staple in your diet.
From
http://www.bodyessence.ca/Pages/Main/q+a.htmlSweet, now i get the idea and save lots of cost as well, i was eatting like 10eggs a day and throw the rest of the 7 yolks away. Now i think i gona start with 6 whole eggs in the morning..
How about another 6 whole eggs for pre bed?
pizzaboy
Aug 8 2008, 12:39 PM
THANK you for understanding what I've been trying to preach for the long enough time.
jamis
Aug 8 2008, 12:45 PM
Thx dude for the clarification. Else i would have still wasting my money on so many innocent yolk hehe.
yeahs4.1
Aug 8 2008, 01:10 PM
QUOTE(jamis @ Aug 8 2008, 11:44 AM)
yah.. those oats, i was suspecting that it was the culprit AND IT IS HIM, hehe i think i gona change one of my whey+oat to lettuce+chicken+brocolli (tapau to comp), and 10 eggs 1 yoke for prebed. wat do u think?
that's sounds much better, brocolli and lettuce are very good. include some healthy fats also. peanut butter would do
QUOTE(pizzaboy @ Aug 8 2008, 11:47 AM)
I think, you've a misconception of yolk being bad.
Understand this simple thing, I'm not going to go technical.
The cholesterol issue you worry so much about, doesn't come from the yolks. Just eat the yolks, that's the thing that's going to help you with your lifting. Don't ask me why, it's extremely complex. If you really want to read, Charles Poliquin has an article about carbohydrates, cholesterol and fat combo optimization to maximize fat burning and muscle building.
Just so you know, if you don't have cholesterol, you can forget about having your muscles recover.
QUOTE(jamis @ Aug 8 2008, 12:28 PM)
From
http://www.bodyessence.ca/Pages/Main/q+a.htmlSweet, now i get the idea and save lots of cost as well, i was eatting like 10eggs a day and throw the rest of the 7 yolks away. Now i think i gona start with 6 whole eggs in the morning..
How about another 6 whole eggs for pre bed?
@pizzaboy,
thanks for the info
@jamis,
thanks for links, very useful. i'll use this to argue with my parents about eating 'too many' eggs issue.
btw, i lost the count, how many eggs are you going to eat per day when you reset your diet? 10?
*not that i'm buying the cholesterol myth, it's just that 10 eggs sounds... bored?
*
jamis
Aug 8 2008, 02:04 PM
is 6-7, approximately 5g of protein for each whole eggs, so 6-7 will be sufficient.
jones007
Aug 9 2008, 01:48 AM
6 whole eggs again at night?
even tho it wont be harmful to your body. but anyhting in excessive amount will result illness. keep everything moderate.
jamis
Aug 9 2008, 12:52 PM
hum.... guess meat is my only choice for my prebed.
i think i gona get some casein or cottage soon
jamis
Aug 9 2008, 01:13 PM
SaturdayMilitary press
64 x 10
74 x 6
74 x 6
79 x 5
88 x 3
88 x 3
Shoulder press
20(each side) x 12
25 x 8
25 x 8
30 x 7
40 x 6
40 x 6
Dumbbells lateral raise
10 x 12
15 x 8
15 x 8
20 x 6
25 x 6
25 x 8
Dumbbells rear lateral raise (on a incline bench)
20 x 12
25 x 10
25 x 10
35 x 8
50 x 6
50 x 6
Barbell bicep curl (close grip)
20 x 12
40 x 8
40 x 8
50 x 6
70 x 3
70 x 3
Dumbell hammer curl
10 x 12
15 x 8
15 x 8
20 x 6
25 x 6
25 x 8
HEHE, manage to hope on the internet today, give an update. nothing much, a lil weak on the military today. may be the interval between training is too close from last night training.
Neway, i m planning to get PURPLE WRATH soon, and gona load my creatine on monday, so once my purple wrath arrived, i can boost everything sheeet together, and sounds fun.
jamis
Aug 12 2008, 09:41 AM
Monday
Barbell upright row -
40 x 8
50 x 8
50 x 8
60 x 8
80 x 7
80 x 7
Barbell shrug -
94 x 15
114 x 15
114 x 15
129 x 15
154 x 12
154 x 12
Leg raise with weight -
5 x12
10 x 8
10 x8
15 x 8
20 x 6
20 x 6
Machine crunch -
35 x 15
45 x 12
45 x 12
55 x 10
75 x 8
75 x 8
Nothing much to update. By the way, jus bought a new pair for shoes, flat heel, should be very nice to squat wif
jamis
Aug 13 2008, 09:24 AM
Squat 13/08/2008
25+25+bar x 12
35+35+bar x 8
35+35+bar x 8
42+42+bar x 6
60+60+bar x 7
60+60+bar x 3 = no energy no more - The safety bar i apply was too low, it was really loud when i try to lay it down to the safety bar. CLANG!!
45 degree leg press
270 x 12
360 x 8
360 x 8
450 x 8
540 x 8
540 x 7
45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
590 x 10
590 x 10 - increased 50lbs, i think got to lower a little, cant really contract the muscle properly.
Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
130 x 6
130 x 6 - i tot i was doing 130 too last week, no wonder i m feeling weak. nvm good result anywhere keke.
Remark
Last night i have learnt my lesson, wasnt a good choice for low carbs for all the meal. so... my diet would be higher carbs on the breakfast, pre-workout and post workout, however still trying to get rid of carbs during lunch time. It doesnt feel good when ur muscle is not fatigue, but ur mind gave up. Tats totally sux.
Sp00kY
Aug 13 2008, 09:43 AM
QUOTE(jamis @ Aug 13 2008, 09:24 AM)
It doesnt feel good when ur muscle is not fatigue, but ur mind gave up. Tats totally sux. Yeah, i get what u mean...but does carbs help?
jamis
Aug 13 2008, 09:59 AM
yes, carbs is the main source of energy, but too much will make u fat
. So consume ard 50-70 (for my weight) of complex carbs should help alot.
Feels like eatting oat + milk (but i dun wan to emit too much gas in the gym ><)
Added on August 15, 2008, 9:45 amThursday 14 Aug 2008
Bench press
94 x 12
114 x 8
114 x 8
129 x 7
159 x 6
159 x 5
Incline dumbbell press
30 x 12
35 x 8
35 x 8
40 x 8
50 x 8
50 x 8
dumbell press
20 x 12
25 x 8
25 x 9
30 x 8
45 x 8
45 x 8
Skull crusher
20 x 12
30 x 8
30 x 8
40 x 6
50 x 6
50 x 6
Triceps pull down
20 x 12
25 x 8
25 x 8
30 x 8
42 x 3
35 x 5
Barbell triceps extension
20 x 12
30 x 8
30 x 8
40 x 8
60 x 3
50 x 5
Loaded carbs, really can feel the energy. Just weighted today 93.3kg, dam i feel goood. By the way, i have just bought some sunflower seed, gona replace some amount of the oat that i consume, keep lowering the carbs for normal meal.
jamis
Aug 16 2008, 11:38 PM
Friday
Military press
64 x 10
74 x 8
74 x 6
79 x 5
84 x 3
84 x 4
Shoulder press
15 x 12
25 x 8
25 x 8
30 x 8
40 x 6
40 x 6
Dumbbells lateral raise
10 x 12
15 x 8
15 x 8
20 x 7
25 x 6
25 x 6
Dumbbells rear lateral raise (on a incline bench)
25 x 12
30 x 8
30 x 8
35 x 8
50 x 6
50 x 6
Barbell close grip curl
20 x 12
30 x 8
30 x 8
40 x 7
70 x 4
70 x 3
Dumbbell hammer curl
10 x 12
15 x 8
15 x 8
20 x 8
25 x 6
25 x 6
ah... got to sleep now, muscle is calling
jones007
Aug 17 2008, 01:51 AM
lots of sets there.. keep reps higher.. dont keep doing 3-6 reps. keep it above 8 for hypertrophy
jamis
Aug 17 2008, 11:57 AM
tats mean i got to cut some sets for reps OR cut down some weight for reps ?
jones007
Aug 17 2008, 02:00 PM
just keep your reps higher. more sets or less sets is up to u
jamis
Aug 17 2008, 09:00 PM
aite dude, thx again. will amend on tat
jamis
Aug 20 2008, 09:23 AM
Squat
27.5+27.5+bar x 12
35+35+bar x 8
35+35+bar x 8
42.5+42.5+bar x 8
55+55+bar x 8
55+55+bar x 4 = Total failure, i feel good~
45 degree leg press
270 x 12
360 x 8
360 x 8
450 x 8
540 x 8
540 x 6
45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
590 x 12
590 x 12
Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
110 x 8
110 x 6 - i hope nobody see my face when i was doing my last rep.
Tonite have to work, not going to gym...... gona eat all the way til 3am then i will be able to sleep.
hope it wont spoil my bench tmr.
--By the way, the reps>8 is torturing for squat haha, i totally feel numb on my legs.
jamis
Aug 22 2008, 09:33 AM
Thursday 22 Aug 2008
Bench press
104 x 10 <-- first set seems to load too much, and affected on my last 2 sets...
114 x 8
114 x 8
129 x 8
154 x 6
154 x 4 <--bad bad bad (drop from 159 x 5)
Incline dumbbell press
20 x 12 - Drop from 30 x 12
30 x 8
30 x 8
35 x 8 - WHAT HAVE I DONE >< (drop from 40 x 8 )
50 x 8
50 x 8
Skull crusher
30 x 12
40 x 8
40 x 8
50 x 4
50 x 3
50 x 4
Triceps pull down
20 x 12
25 x 8
25 x 8
30 x 8
42 x 3
42 x 3
Barbell triceps extension
20 x 12
30 x 8
30 x 8
40 x 8
50 x 6
50 x 6
Seems like i have a little off track from my journal, i din see any improvement from last week. Too many reason for myself, got to push harder tonight.
Lately has been involved in projects, hardly update my journal here too.
bata
Aug 23 2008, 12:51 AM
QUOTE(jamis @ Aug 17 2008, 11:57 AM)
tats mean i got to cut some sets for reps OR cut down some weight for reps ?
i have read it somewhere, if you cannot do the same weights thru the last sets, keep the reps same, drop the weights a bit
Chow
jamis
Aug 27 2008, 10:02 AM
but i m doing ascending weight ...... no worries if i cant take it, i will decrease it for the last sets.
Squat 27/08/2008
27.5 +27.5+bar x 10
35+35+bar x 8
35+35+bar x 8
42+42+bar x 8
55+55+bar x 8
55+55+bar x 4 - it shivers.
45 degree leg press
270 x 10
360 x 8
360 x 8
450 x 8
540 x 8
540 x 8
HAK! finally all 8 reps
45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
540 x 15
540 x 15
Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
110 x 8
110 x 10
THE FIRST DAY I HAVE Consumed my Purple Wraath, AWESOME. But i feel extreme fatigue'ness' after i did my squat. Dam i feel good. Gona try out this Purple wraath thinggy for 2 week and gona start my creatine load. My weight is getting stable 92.5 - 93.5kg and my guts is getting smaller (waist still 37inc
- i mean the fattest part) so i have planned to get a 35-36. Eatting right is my main concern to achieve my benchmark and ofcoz nevertheless, BULKING is owas my final goal.
By the way, i have a feeling of extending my HVT for another mth, since it seems like now i m just realizing how it exactly works(previously was extremely noob), so i will still do it for a month before i hit MAX OT again.
Cheers ppl.
jones007
Aug 27 2008, 12:12 PM
your chest and tricep day, its more of an ego training than muscle training. nobody does 3 reps on skullcrushers la dude, nobody does rope pushdown with 3 reps. keep the ego out of the gym. lower down your weights, concentrate on your form, feel the burn.
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