woooh.. today is back day and sadly.. u cant feel the back PUMPED can you? haha.. my arms were still sore from arm day but heck its gotten its 48 hour rest so just keep pushing those weights!

Diet for today:
9am: 4egg whites+1 egg yolk+2 slice of white bread+water
11am: glass of water+2 spoons of glucose
1pm: took my last dose of NO Xplode 2scoops
1.10pm: began my workout+water between sets
2.20pm: Postworkout- 2scoops of why +1 scoop creatine+2spoons of glucolin+13oz water
4.30 wholemeal bread with can of tuna
7.30 rice with lots of meat and vege

Back + Abs
Wide Grip Pronated Lat Pulldown
Warmup:
15kgx15
25kgx12
Worksets:
35kgx12
40kgx10
40kgx9
35kgx10
30kgx12

One Arm DB Row
10kgx12
12.5kgx11
15kgx9
15kgx7
12.5kgx8

Cable Row
35kgx10
35kgx8
30kgx10
30kgx9
25kgx12
25x9
25x8

Smith Machine Shrugs
20kg plates each sidex15
30kg plates each sidex9
" "x8
20kg plate each sidex10
20kg plate each sidex9

Cooldown
2 set BW Chinupsx8

ABS
ABS Plank 3sets x30secs
Swiss Ball Jack knife 3setsx15reps
side plank (each side) 2sets x 30secs

This post has been edited by jimmyian88: May 19 2009, 10:41 AM

Strength gains will come even though the program is not strength oriented. I've been doing HVT, do you think I'm weak? =P The gains will come, cause and causality. I'll put what Bob Chick (IFBB Pro) posted on another forum.



There we go. From the man himself.

I think you're relying too much on supplements and not eating any real food...

alright will eat more real FOOD. hahaha. real food hard to cut down on fat though.. btw my NO xplode finish d.. so wil start taking proper protein pre workouts like everyone else. hope to see bulk gains soon.
i think im an ecto-meso. used to be really thin with the guitar strings at the side of my ribs.. hahaha

late update on saturdays leg workout due to being in Thailand
7.30am pre workout - creatine+1scoop whey+1 banana
8.45am post workout - 2scoops whey+1 creatine+2scoop glucolin+ 2 banana
10am prawn mee @.@
2pm flight to thailand
overeating in thailand due to parents. ahaha

Rushed Leg Workout:
front squat:
bar onlyx15
5kg each sidex15
10kg each sidex10
10kg each sidex10

Leg curl:
20kgx15
25kgx12
25kgx12
30kgx10
30kgx10

supersetted with leg extensions:
20kgx15
25kgx12
25kgx12
30kgx10
30kgx10

Deadlifts:
70kgx5
70kgx6
70kgx6

today will be chest and shoulder day, my fave xD, btw guys.. i was wondering for bench press weights. how do u calculate them? do u include the weight of the bar? or just the weight of the plates u put on the bar? thanks a lot


This post has been edited by jimmyian88: May 19 2009, 04:52 PM

Diet:
10.30am 4egg whites +2wholemeal bread+glass of milk
1pm 1scoop whey+1 creatine+apple
2.15pm workout begins
ended at 3.30
3.40pm 2scoops whey+1 creatine+apple
4.45pm rice+1 chicken drumstick+vege
7.30pm rice+lamb+vege

Chest:
Incline DB press (per arm):
15kg x 15
17.5kgx10
17.5kgx8
20kgx6
17.5kgx8
15kgx8

Flat Bench Press:
12.5kg each side x15
12.5kg each side x10
10kg each side x8
10kgeach side x8

Dips
3sets BW x10

Cable Crossover High to Low:
7.5kg x15
7.5kgx15
7.5kgx15
5kgx15

Shoulders:
DB lateral raise:
5kgx15
5kgx12
2.5kgx15
2.5kgx15

Face Pull:
7.5kgx15
12.5kgx12
15kgx10



This post has been edited by jimmyian88: May 20 2009, 07:47 PM

Diet:
9.30am 2slice wholemealbread+tuna in olive oil+water
12pm rice+fish head +kangkung belacan
5.30pm pre workout
6.40pm post workout
7.40pm Pan Mee

Arm Day:
Concentrated DB bicep curl:
15lbsx15
20lbsx12
20lbsx12
15lbsx12
15lbsx10

supersetted with:
DB overhead extension:
30lbsx15
30lbsx12
35lbsx12
35lbsx10
30lbsx10

EZ bar preacher curl:
40lbsx12
40lbsx10
30lbsx12
30lbsx12

supersetted with cable rope pulldown:
12.5kgx15
12.5x15
12.5x12
12.5x12

DB hammer curls(per arm):
15lbsx15
20lbsx12
10lbsx15
10lbsx12

---

Added on May 22, 2009, 10:02 pmBACK DAY~
diet:
10.00am 2slice wholemeal bread+tuna in olive oil+water
12.10pm golden sauce chicken on rice+ice cappucino
3pm 1scoop whey+3scoop oats+water(almost puked drinking it!)
5.20 2scoop whey+1 scoop creatine+2 tablespoon glucose+ 1 apple
8.00pm rice+pork+vege+fish

Back Workout:
warmup:
wide grip pullup 2x6

wide grip lat pulldown:
20kgx15
50kgx8
50kgx8
45kgx10
35kgx12
30kgx12

one arm DB row:
20kgx15
22.5kgx12
22.5kgx10
20kgx12

barbell shrugs:
25kgx15
25kgx15
25kgx15

assisted wide grip pullups:
20kg platex10
10kgplatex6
30kgplatex8

lower back extension(machine):
40kgx3

some abs workout. (not important because abs are too hard to show anyway.. hahaha)

---

Added on May 28, 2009, 10:09 amhad leg and chest and back workout already but cant post cos im in australia now.. lazy. haha.. will update again once im back from australia..

This post has been edited by jimmyian88: May 28 2009, 10:09 AM

FINALLY, back from Australia and resuming my workout.

Today's Diet:
9.00am - Nasi Lemak - 1 drumstick, 2 egg whites
12.30pm - Whole Can of Tuna with white bread
3.00pm - Protein Shake - Blended glass of milk +1 scoop whey+1scoop creatine+half a mango
5.00pm - Post Workout - 2 scoops whey+1 scoop creatine+water+1 apple
7.00pm - rice+chicken+lots of vege
11.00pm - glass of HL milk

Chest & Shoulder Workout(35seconds resting time between sets, 1.5mins between workout):
Warmup- 10rep diamond pushup, 20rep normal pushup

Incline DB Press:
1x15repsx20lbs
1x12repsx25lbs
1x10repsx30lbs
1x9repsx35lbs
1x9repsx30lbs
1x10repsx25lbs

Flat Bench Press(20kg bar):
1x12repsx10kg each side
1x10repsx7.5kg each side
1x8repsx7.5kg each side
1x8repsx5kg each side
1x8repsx2.5kg each side

Cable Crossover(Low to High)-weights per hand:
1x15repsx5kg
1x15repsx7.5kg
1x12repsx10kg
1x10repsx15kg

FacePulls:
1x15repsx12.5kg
1x12repsx15kg
1x10repsx15kg
1x10repsx12.5kg

Power Clean(20kg bar)
1x8repsx10kg each side
1x8repsx10kg each side
1x8repsx10kg each side

Some Core workouts at the end - Planks, Side Planks, Crunches, Swissball Jacknives

Im gonna be doing core and ab workouts on mondays, wednesdays and fridays.. wanna strengthen my core... and i also think that my weights have reached a plateau.. zz.. cant go heavier.. wanna die d..


today's diet:
10am- bowl of milo cereal with milk+cup of cappucino
1pm- rice+vege+ 4 ayamas drumlets. haha
3pm- banana smoothie- milk+water+2 bananas+ 1 scoop of whey+half scoop creatine
5pm- 2scoops whey+1scoop creatine+ water+ 2 bananas
not yet dinner. will update again

ARM WORKOUT:
Warmup:
2x8reps BW chinups
2x10reps BW dips

Standing Bicep Curl:
1x13repsx15lbs
1x10repsx20lbs
1x8repsx20lbs
1x10repsx15lbs
1x10repsx15lbs

Supersetted with:
Overhead tricep extension(two hands):
1x15repsx30lbs
1x12repcsx30lbs
1x12repsx35lbs
1x10repsx40lbs
1x10repsx35lbs

EZ Bar Preacher Curl:
1x10repsx40lbs
1x8repsx40lbs
1x10repsx30lbs

Supersetted with:
1x10repsxBW dips
2x9repsxBW dips

Standing Hammer Curls(per arm):
1x10repsx15lbs
3x10repsx10lbs

Supersetted with:
Tricep Cable Pulldown:
1x12repsx15kg
1x12repsx12.5kg
1x10repsx12.5kg
1x10repsx10kg

Yeah, darkie quoted a pretty good message from bob chic. I was too weight oriented last time and tats when my lift got stagnate. From wat i understand is tat, when things get out of ur ability to perform it, u lose form and therefore u r not concerntrating on the right part of ur muscle. Rather than doing so, keep onto a weight that u can perform good form and enuf to make urself burn out, tats better than anything.

Just to express my personal opinion. =)