CHEST

DB bench press
1x10x10lbs
4x10x22.5lbs

BB incline bench
1x8x45lbs
1x8x55lbs
3x7x55lbs

Squat smith machine
(lets assume smith bar for 10lbs)
1x10x10lbs
4x8x30lbs

DB bench fly
4x10x10lbs



I add on squat, because I missed my LEG day yesterday, wake up late and raining. Squating with smith machine really weird, but I get to definitely down a little lower than parallel. Hit my quad more, and my knees are still very weak. So I decided to not do the leg press and leg extension to let it rest. Omg last time was 30kgs now 30lbs only ke?

I need to get used to calculate my weights in pounds. The new place all written in pound, the old place used kgs instead. Really think I could do better on the DB bench press, 20 seems to be a large number for me, thats why like taken back feeling. Haha. Also, I need to get a better control on my wrist. Last time I could get a better control with BB bench, but now they don't have that anymore lol.

This new place have new Hammer Strength machine, Row, Shoulder, Chest, Leg press. Next time maybe try them see good or not.

As for the pics, I'm flat man! Like papan only. Hahaha. Maybe this thursday if rajin.

haha bro squat on the smith u noe u gotta lean forward abit? the weight should hit your quads a lot more than back squats on barbell.

ahaha im flat too.. sigh. exams ended but trying to get my diet back on track as well as gyming..

btw bro, hows the split so far? good pump after workout? personally I feel I've been lifting weights that may have been too heavy or I've been compromising on my form. ie the other day i benched n my shoulder now still pain. keep lifting bro!

ARMS day, not enough pump. I can't lift anything, the stuck feeling on my left biceps, before I even reach the good pump. Next time, I'd try to start with tricep dip first. Tricep dip is just soooo good for me lol.

CHEST however, I need to confident enough to go for more weights on the db bench. Or I can just start with incline bench, that would give a good pump.

This week, either I don't feel DOMS or I just don't get enough pump. Seriously, this new gym really changes everything.

LIFT AND BE BIG!

DOMS doesnt really determine your growth. as long as muscle is torn, muscle is repaired n growth is established.

its still all in the diet n resting. training is just the 'on' switch. but it wont on if you don have electric (diet n resting)

dont compromise form bro. im swallowing my ego n going less on weights, more on form. only if i feel i can do 15 n that 15 was TOOO easy, i up the weights.

How about posting some of your progress picture here?

20/5/2010

Wake up late, and afternoon raining again. Thus, for fun at home.

DB bicep hammer curls
4x8x3.5kgs




21/5/2010

SHOULDER

DB sitted shoulder press
1x10x10lbs
2x8x22.5lbs
2x5x22.5lbs

Bent lateral raise
1x8x7.5lbs
1x8x10lbs
3x8x7.5lbs

Hammer strength shoulder press
1x8x20lbs
1x8x50lbs
3x8x70lbs

DB shrug
1x8x22.5lbs
3x8x35lbs
1x10x35lbs


Turns out, hammer strength machine so good to use. Will use them again hahaha

Edit

This post has been edited by Majinity: Apr 3 2014, 07:19 AM

How long since you have started workout mate?

I started in Jan this year. Yeah, not enough mass right? Lots of rest too. Sad.

Its ok, at least got difference. How about just having one rest day in a week. Saturday maybe?

Today, morning rain so plan to gym after lunch. But hanging out instead, so missed BACK day again. Maybe tomorrow ganti. However, did some exercises out of boredness.

DB alternate hammer curls
3x10x3.5kgs

DB bicep curls
1x8x3.5kgs
2x8x3.5kgs (supported)


Thought of buying whey protein to boost my protein intake. I want to concentrate more on getting enough protein instead of enough calories. Cancel buying, found an unopen tube of vegan Protein Isolation, UN bought by my dad last year. Haha good for me, but the taste was horrible when + with water.

you need to buy a new one than. but, whey is whey

Nah. I need some flavour, last night I did Awesome mass + whey, less horrible. I can swallow it easier. Be a man! Haha. I ain't wasting away 60 servings of whey

BACK

Chin up (warm up)
1x5
1x4
1x2
I did negative to reach 5 reps


Bent over row
1x10x30lbs
4x8x50lbs

Lat machine
1x8x40lbs
3x8x60lbs
1x6x60lbs

Deadlift
1x12x45lbs (oly bar)
2x8x105lbs
1x2x125lbs


Next time, wanna try using Row Hammer Strength machine. Very sad on the DL, its been 2months since I get to do it.

This post has been edited by Majinity: May 23 2010, 07:28 PM

Your own machine a?

Nope. I'm working out at FF Empire. Before its Consplant, since they moved to Empire they have added new Hammer Strength machines too.

ARMS

EZ bar bicep curl
1x10x20lbs
4x8x20lbs

Tricep dip
4x12

DB alternate hammer curl
1x8x7.5lbs
1x2x10lbs
4x8x7.5lbs

EZ bar incline tricep extension
1x8x20lbs
3x8x30lbs
1x6x30lbs

DB hammer curl (negative)
3xFx10lbs



I just realise I have very weak arms. Some skinny guy can bicep curl of 40lbs, I sad sad sad.

Chill la. Slow2. U can catch up by time. Just keep up your good work mate.

LEGS

Squat smith machine
(lets assume the bar is 20lbs)
1x10x20lbs
3x8x70lbs
1x7x70lbs

Leg extension
1x12x5
4x8x20

Leg press
1x10x20lbs
2x8x75lbs
3x8x90lbs

Strong man! Keep it up!