No updates?

cheezz on holiday or something maybe. or is it exams time for him?

hey guys, sorry ive been on hiatus. at sg visiting my gf here haha.. rest week is up, exam results are out n the next sch term is starting soon time to hit the bar again

desvaro: my goals are to gain more size than strength, would be good if can gain both tho haha. thanks for the suggestions. i am trying to get the 'feel' of selecting weights, currently sort of doing pyramids where I start with a weight I can do about 10 reps or more.. any more than 12 then I up the weight abit, until I eventually do max 8-10. Trying not to sacrifice form for poundage as well.

Man why didn't you told me earlier, I also wanted to visit my gf in JB. Hows your current body weight?

Wah, all want to have gf at sg. I also want one lah. Do you feel the gain cheez? How is your diet?

Majinity: seriously? next time we should drive down or take bus together lol, where's she from? like which part?

Cotton: bro i haven weighed in so far, last I weighed was 62kg or so.


And WOD was awesome. Gotta be one of the better workouts I've had for my back.. usually I don't feel much after back day.. (yes I probably didnt lift with intensive or proper form)


WOD 31/5/10, Monday


Back/Tri

Warm up
1-2 mins on the stepper to get the blood flowing
1 x 15 x 20+ lbs Lat Pulldown

Chin ups
1 x 13 x BW
1 x 11 x BW
1 x 12 x BW
(1st rep proper form, following reps kip n did negatives)

Lat pulldown
1 x 15 x 64 lbs
1 x 13 x 77.5 lbs
2 x 12 x 77.5 lbs
1 x 11 x 77.5 lbs
1 x 15 x 64 lbs

Inverted rows
3 x 10-12 x BW

Cable rows, horizontal
1 x 15 x 30 lbs
1 x 14 x 40 lbs
1 x 13 x 50 lbs
1 x 13 x 50 lbs
1 x 12 x 50 lbs

Tricep pushdown
1 x 15 x 20 lbs
1 x 13 x 30 lbs
3 x 12 x 30 lbs

A random 1 set of db kickback,db tri extension, db skull breaker.. in hope of finding that tricep workout that works for my left tri.. right tri has np.. or mebe cuz its just stronger just seems like its bigger than left arm >< any other suggestions for left tri?

Today was a great workout.. tricep pushdown was killing my tris, actually it kinda did.. lookin for other tri workouts that will kill it just as bad. still working on my form n trying to improve mind-muscle connection. would really appreciate any comments n suggestions guys!

EDIT: my lats IS SOREEEE T.T dam happy cuz nv felt it sore in my entire life.ever. ._. lol

This post has been edited by cheezzzz: May 31 2010, 07:17 PM

Somewhere in Pasir Gudang. Haha. Dude nice going with bodyweight, nearly to 65kgs and I say its achievable by June! How the hell did you get your lats to sore mann! Must be that negative chinup?

oooh johor's pretty big tho.. mebe canla if i ever drive to sg. IF i ever lol. never happened before aHAHAAH

thanks.. but its proly my tummy, or a bit of it.. cuz my abs are nowhere near showing >< oh well, cutting sud b easier later on.. i hope ><

hahah the same way u get every other muscle to sore. dont focus on getting your lifts or poundages or trying to struggle thru the lift. instead, think mind-muscle, imagine ur back squeezing.. its like the motion of lat pulldown on the chin up bar. i dont think it was the chin ups tho.. proly more of the pulldown.

chicaman who's training at terry's gave me advise about compressing ur muscle to the max for every rep.. n focus on the motion.. in other words form over poundage. makes sense, u gotta stress ur muscle enuf if ur gonna make it grow, n not just try to complete the session. that was my mistake

WOD 2/6/10, Wednesday


Shoulder/Legs


Warm up
3-5 Mins total on cycling machine n treadmill

Shoulder Press
5 x 8-13 x 44lbs (empty bar)

Leg Extension
1 x 15 x 30lbs
1 x 15 x 40lbs
1 x 15 x 50lbs
1 x 13 x 60lbs
1 x 15 x 50lbs
1 x 13 x 60lbs

Deadlift
1 x 15 x 44lbs empty bar
1 x 12 x 55lbs 2.3kg plate on each side
1 x 10 x 88lbs 11.3kg plate on each side
1 x 8 x 88lbs

Upright Row, Cable
1 x 15 x 10lbs
1 x 15 x 20lbs
1 x 15 x 30lbs
1 x 15 x 40lbs
2-3 x 12 x 50lbs

Rear Delt Rows, Dumbbell
6-7 x F (about 8-14) x 5lbs (2.5kg dumbbells each hand)


After all that.. i forgot about my calf workout.. was burnt out by then x.x

And wth delt row n upright row.. friggin killer. esp delt row.. even with so lightweight by 8th rep oredi shoulders giving in x.x

Eh its 44lbs ar? I count that as 45lbs the oly bar lol. No squat today?

about there hahaa.. donola. i take it as about 2.2lbs per kg.. got the decimal that never ends wahah..

yea i figured i cant squat n dl on d same day.. tho i used to do tat.. but now i do a higher volume, more rep n more sets.. so i cant afford to kill my energy that way.. so if i squat, i do leg curls, if i dl i do leg extensions

This post has been edited by cheezzzz: Jun 2 2010, 01:53 PM

WOD 5/6/10, Friday


Chest/Bi


Bench Press, Barbell
1 x 15 x 20kg (empty bar)
1 x 15 x 25kg
1 x 13 x 30kg
4 x 10-12 x 32.5kg

Incline Bench Press, Dumbbell
1 x 15 x 5kg (each arm)
4 x 12 x 7.5kg

Dumbbell Flyes
1 x 15 x 5kg (each arm)
1 x 12 x 7.5kg
2 x 15 x 5kg

Bicep Curls,Cable w Bar
4 sets, increasing weight per set - 10lbs,15,20,25

Hammer Curls, Dumbbell
4 x 12 x 7.5kg (or was it 5 ._.)


Attempted to continue with preacher curl machine but arms dam sore.. more of the forearms though Still working on mind-muscle connection! Comments please guys! Thankss!

Oh on another note I fixed my bench grip! Weight isnt crushing on anywhere except my chest lol.

Yaiks, your Bis show some peak yet? Pics man!

right bi bigger than left... like some mutant lawl.

pics when i grow bigger overall.. technically i have.. since my skinnier days haha.. but the stomache not getting flatter o well will cut later haha

Come on pics, I posted mine. Now its your turn. No homo lol. But dude, you measure? How big is it now? I'm like not even 12" so sad

ahhaha we go workout together one day la hahah.. gf has something against me posting personal pics online haha.

im 12" minus .1 or .2 lol. just so u noe ur pic looks alot like me HAahhAHA.

oh wait ur more ripped. haha. i looked like i just put on heaps of weight n not so obv the cuts.. n my wrists are smaller. i tink. but yea more or less d same la haha.

This post has been edited by cheezzzz: Jun 5 2010, 08:43 PM

Haha same dude, my gf like that also. But w/out the face she kinda okay it seems. She bookmark my journal dude haha. Oh dem your arms bigger! I'm .5 less of 12" sheyt, oh well, you are 63kgs. Lift more and rest more!

hahaha but gotta giv it to ya.. ur chest got better definition. solid on the bench press eh?

yea u lift hard too bro! im workin on getting a turtle shell/predator pod back.. dam lagging man my back.

U should try bench too. Majinity is great at that. ask for some tips. hehehe

WOD 7/6/10, Monday


Back/Tri


Deadlifts
1 x 15 x 20kg (empty bar)
1 x 14 x 40kg
2 x 12 x 45kg
1 x 10 x 45kg

Chin ups (negatives)
3 x 8-10 x BW

Lat Pulldown
1 x 14 x 64lbs
2 x 10-12 x 77.5lbs
1 x 12 x 64lbs

Machine Rows (2 sets neutral grip, 2 sets pronated grip)
4 x 10-12 x forgot poundage x.x

Tricep Pushdown, Cable
4 x 12-15 x about 20-30lbs

Was unsatisfied with tricep workout today.. actually quite disappointed w today's workout.. the deadlifts could've easily killed me.. pre workout did not eat enough carbs. Went home and tried to kill my tris wit various tricep exercises.. i probably still have bad form for other tricep exercises.. kickback is not bad..again.