Heh thanks man. Take all the info you want, its online for a reason anyways.

Why laaa need to ask my permission

Hehe thanks. Update your journal man its been a while!

Yea, I get a twinge on my left elbow when I bench 80kg and heavier. At 100kg everything shakes lol.

i guess. thanks for the heads up anyways. why and where would u wanna share my journal anyways im curious..

23/06/12 Shoulder and arms
DB Press
17.5kg x 10
25kg x 6
30kg x 5
35kg x 3 - PR (f*** yea!)

*apparently standing barbell presses can improve your db pressing. another way to break plateaus

Machine Plate Loaded Presses (per side)
15kg x warmup
35kg x 6
45kg x 6
60kg x 3

Lateral Raises
10kg x 10
15kg x 10

Rear Lat Raises
12.5kg x 10
17.5kg x 10

Rear Lat Cable Raises
15kg x 2 x 8

EZ Bar Curls, Standing (plate weights only)
10kg x 10
20kg x 10
30kg x 8

CGBP
50kg x 10
70kg x 10
80kg x 8

Misc Arm work

Back Day 25/06/12
Deadlifts - oh boy =/
100kg x 6
140kg x 5
170kg x 2
190kg x 3 - PR Straps and belt

Hammer Grip Pullups
BW x 10
BW + 15kg x 5
BW + 25kg x 4

DB Rows
25kg x 10
35kg x 8
45kg x 8

V Grip Lat Pulldown
100lbs x 10
140lbs x 8
200lbs x 4 (full stack)

annnnd done. went for tandoori and massage to fix the kink on left shoulder blade. feeling all better already.

Chest/Legs 07/07/12

DB Flat Bench Press
Warmup x 10
25kg x 10
35kg x 9
45kg x 5

Barbell Back Squats
Warmup x 10
80kg x 8
100kg x 6
110kg x 5

Dips
BW x 10
BW + 15kg x 8
BW + 25kg x 6
BW + 35kg x 4

Plate Loaded Leg Press
3,4,5,6 pps x 10, 10, 8, 7

Cable Fly
15 x 10
20 x 10
25 x 10

Easily the hardest workout ive done in a long time. Throwing up a lil in my mouth by the time i was doing dips

25/08/2012
Deadlift
180kg x 2 deadstops - straps and belt

27/08/2012
Squats
120kg x 5

01/09/2012
Deadlift
170kg x 1 -without straps raw single PR
190kg x 3 deadstops - with straps, no belt PR

06/09/2012
ATG Squats
100kg x 5 PR

Facebook has become my new journal lol.

mannnn i gotta start this up again

Back 25/02/2013
Location: Gorgeous Fitness BBT Klang
Self Condition: 8

Deadlifts, no straps or belt
100kg x 5
140kg x 3
170kg x 2
175kg failed
140kg x 5

Cable Lat Pulldowns, Wide Grip
90lbs x 12
90 lbs + 2 big plates x 10 x 2

Cable Lateral Rows
90lbs x 12
90 lbs + 2 big plates x 10
90 lbs + 4 big plates x 8
90 lbs + 7 big plates x 6

Close Grip Pullups
BW x 6, 3

Sidenote: Since im updating the first post i might as well start updating the journal. Will get the correct poundages for the cable machine next time

New prs:
Deadlift raw 180kg x 1 april 2013
Db flat bench 80lbs x 8 hypertrophy workout

Deadlift straps/belt 170kg x 4

03/07/2013