neither am i but smaller wrists make ur forearm look big thats wat some ppl say. wait or was it small forearm bigger arm..

diet not too good recently, exams. but trying my best la.

breakfast - shake + bun
lunch - chicken rice
snack/pre WO - nasi lemak with 5 eggs
post WO - 250ml milk + a happy jacks ol skool beef burger
dinner - bit of rice with cucumbers,egg and steam egg-meat mix.
supper - oats

seriously *#)@!&@#*( diet.


WOD for 7/5/10, Friday

Legs day


Squats (wide stance, in between parallel and ATG)
1 x 12 x BB
1 x 12 x 40kg
1 x 10 x 45kg
1 x 10 x 50kg

Leg extension
1 x 12 x 36kg
1 x 12 x 41kg
1 x 12 x 41kg

Leg curl
3 x 12 x 27ish kg

Calf raises (leg press machine)
1 x 15 x 30kg
1 x 15 x 35kg
1 x 15 x 40kg
1 x 15 x 45kg

Leg raises
3 x >10 reps x BW


not rly feeling the burn in the leg curl device.. maybe I should revert to leg press machine instead to hit my hams and also glutes. any tips on using the machines? >< any comments or advice? really appreciate any! thanks!

This post has been edited by cheezzzz: May 7 2010, 09:47 PM

routine just changed again >< pull/push/legs now >< cuz last 3 day split got some days not tiring enough.

it refers to the action. whether u push or pull. in lifting weights u can either push or pull oni ma, whether its horizontal or vertical haha. example

push exercises
bench, push up, shoulder press, tricep pushdown..

pull exercises
deadlift, chin up, pull up, inverted row, bicep curl, delt rows, shrugs, upright row..

leg.. u noe la. haha.


im only doing this cuz i feel my legs deserve an entire day to themselves ahaha.



This post has been edited by cheezzzz: May 17 2010, 01:59 PM

WOD 17/5/10, Monday

Push day

Squats
1 x 15 x Empty Bar
1 x 12 x 42.6kg
1 x 8 x 47.2kg (kinda forgot the weight ><)
1 x 9 x "
1 x 8 x "

Bench Press
1 x 15 x Empty Bar
1 x 12 x 29.2kg
1 x 8 x 33.6kg
1 x 8 x 38.0kg
1 x 6 x 38.0kg

Shoulder Press (did 1 set of incline db press before this)
1 x 12 x Empty Bar
1 x 8 x Empty Bar
1 x 6 x Empty Bar

Ran for about 10 mins.

Today's workout was really bad. Bench grip was no good towards the end of the workout. Seemed to be hitting my left front shoulder instead of the entire chest... thats why shoulder press was like crap. Push pull not really working I guess.. see how it goes on pull day.. if this keeps up, the chest/bi split is still the best split I suppose..

WOD 19/5/10, Wednesday

Back/Tri (supersetted?)

Warm up (lat pulldown)
1 x 15 x 20lbs

Pull ups
3 x 10-15 x BW (negatives)
Upon completing a set, continue with lat pulldowns till failure.

Lat Pulldown
3 x F x 50-60 lbs

Inverted Rows
3 x 10-15 x BW
Upon completing a set, continue with cable rows.

Cable Rows
3 x F x 40 lbs (i think)

Triceps Pushdown
1 x 15 x 20 lbs (warm up)
1 x 15 x 30 lbs
2 x 12 x 40 lbs

Cable Bicep Curls (superset?)
1 x 15 x 20 lbs (warm up)
3 x 15 x 30 lbs

Cable bicep curls hurt my forearms more.. proly not doing it right.. continued with Hammer Curls

Hammer Curls (thumbs up grip xD)
3 x 15 x 5 lbs (each arm)


Weights for hammer curls were a bit too light but the 15th rep was killing me already. Biceps were just inflating like a balloon.. if only they stayed that way forever lol.. Oh and I sprained my trap/neck muscle while doing pull ups.. now turn my neck to the right hurts like crap.. dont even know how the heck it happened.. thank God it was my last set.

Any advice on getting arms bigger? I seem to be lagging on my bi and tri.. other parts are also lagging but at least got growth.. Would appreciate any advice! Thanks!

This post has been edited by cheezzzz: May 19 2010, 07:30 PM

its sum antagonist muscle thing.. superset dono wat it is hahah but since doing triceps just do bi together lah! bi didnt die enough from the back exercises lol. maybe im not training with enough intensity, again.

thanks bro

thanks for the tips bro but if u look at my log.. it almost does not show me doing isolation bicep work. even if got, these is one of the few times that I do haha.
ill do anything to get bigger, but i just feel certain parts of my body are lagging haha.

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.

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

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

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.

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

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

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.

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.

WOD 9/7/10, Wednesday


Shoulder/Legs


Squats, Barbell
1 x 15 x 20kg (Empty Bar)
1 x 13 x 40kg
3 x 12 x 50kg

Leg Curl, Machine
1 x 12 x 23kg
3 x 12 x 25kg

Calf Raises, Machine
10kg,20kg,30kgx2 - reps until failure.. had to find the feel to get the calves burning

Overhead Press, Barbell
4 x 10-12 x 20kg (Empty Bar)

Upright Row, Cable
1 x 15 x 10lbs
1 x 15 x 20lbs
1 x 15 x 30lbs
1 x 15 x 35lbs
1 x 15 x 40lbs

Rear Delt Row, Dumbbell
3-4 x F x 5kg per arm


Note: Oh yeah leg curl was like crap cuz of the deads on Monday ><
Upright rows are awessomeeeee but form kinda sucks as it gets heavier.. 35lbs was done wit better form.. but dono y left shoulder getting hit less than right shoulder.. And I still don really get how to do the leg curl properly.. tho its machine haha. Rear delt rows dono got hit the rear (posterior) part of shoulder.. Please comment and advise guys! Thanks! Oh and I just bought a small serving of BSN True Mass.. just to try out first haha.. any suggestions on how to prepare or any good recipes to go with it? Ie milk + BSNTrueMass, or ice cream.. i dono haha..

This post has been edited by cheezzzz: Jun 9 2010, 07:56 PM

ahhaha eh bro u strong on d deads ur hams sud b quite strong what! why burning!

ahha cuz i love barbell overhead press.. and i have shoulder issues when doing db shoulder press ._. dono why.