Lol that? I was feeling bored at home, was cny eve had one hour till dinner so I thought the best bang for my buck was deadlifts.

Also was my last workout before my one week off so I thought I would finish with a bang lol.

nice journal here.

/thanks!

Chest/Triceps 09/02/2012
BB Bench Press
60kg x 10
80kg x 8
90kg x 4
100kg x 2 - PR (almost locked out on 3rd rep) - had a good spotter today, didnt even touch the bar for the 2 reps, so i know its legit lol.

DB Incline Press
22.5kg x10
30kg x 8
40kg x fail (imo mind tricks here)
35kg x 8

Machine Plate Loaded Press (Decline angle) per side
20kg x 10
40kg x 8
55kg x 5
40kg x 6

Cable Fly
20kg x 10
25kg x 8
30kg x 5 + 20kg x 6

CGBP
40kg x 10
60kg x 2 x 6

One Hand Cable Pulldown
20kg x 10
25kg x 6
30kg x 4 + 2 negatives

Rope Pulldowns
25kg x 10
35kg x 10
45kg x 8
55kg x 6

---

Added on February 19, 2012, 9:12 amGonna deload after todays chest session. Feeeling kinda shits for this whole week so some rest is probably in order

This post has been edited by mikehuan: Feb 19 2012, 09:12 AM

new program! gonna shamelessly copy dan's new workout routine lol

BB Bench Press
50kg x 15
70kg x 10
90kg x 7

Pull Ups
BW + 10kg x 8
BW + 15kg x 6
BW + 20kg x 4

Incline DB Press
20kg x 15
30kg x 8
35kg x 7

Chin Ups
BW x 10
BW + 10kg x 8
BW + 15kg x 5

Lower Pec Cable Flys
20kg x 10
25kg x 8
25kg x 6

Hammer Grip Chinups
BW x 2 x 8
BW x 4

Cardio (Treadmill)
Speed: 10
Time: 19:00
Distance: 3km
Cardio Notes: Could still go on no problems but keeping it simple for the first day. Will keep the pace and increase distance every session. Difficulty breathing as it was quite stuffy. Did not take a long rest to recuperate from the weightlifting session but will do so the next time. No stretching warmups, just hopped on the treadmill, brisk walk at speed 8 for approx 30 secs then its 10 all the way.

Note:
Felt okay today, which was surprising considering i almost puked out my guts from yesterdays session with chris. Definitely depleted during cable flys. Shoulder/Arms on Wednesday if work does not get in the way

Gonna take a break from deadlifting and change things up a little. Feeling my strength level is okay atm, so would work on conditioning. I am seriously lacking endurance so improving that would be great for the long run.

Training for Energizer Night Run 15.5km starts today. Race is at 21/04/2012 so I have about 7 weeks to prep. More than enough time. Will combine treadmill running, outdoor running and basketball for more endurance. No more cutting or bulking shit, gonna keep it simple and try to lose as much fat as possible. The more fat I lose the less I have to carry for 15km. Every little bit helps.

All the best for the run man. I wanted to join Nike's marathon run earlier but damn, I was tied up to some stuff.

LOL! Hopefully this new one works out for me! So far so good, felt really good leaving the gym, albeit being a lot weaker than before. And I'm not all lethargic afterwards either.

yeah man, tbh i have tried doing this before. felt like its a good time to change things up as well. doing 3 a week gives me more room for running training, too. been neglecting conditioning for way too long. bad knees cannot be an excuse anymore.

Me too, but I didn't progress much cause I was really inconsistent with it back then with my back injury. Yeah, more time for studying for me, I know I need it. Lol

Hey thanks man. Truth be told i hate running, lol. Things we do for our womenfolk

Yeah man, lets try to stick with it this time haha. However i feel like with this schedule we shouldnt be using our maxes, its a lot taxing. Imo more conditioning oriented..

Actually my take is that heavier weight eould go better with this since there's more time for recovery. Dunno, just what I think lol

Well definitely not in my case lol. Doing back and chest on the same day is friggin hard for me.

I probably think that at the moment cause I'm still trying to train around my lat strain. Once I get them heavy rows and shit back into my routine I'll probably change my mind.

This post has been edited by -Dan: Feb 28 2012, 06:01 PM

meh, you're young. no excuses!

29/02/2012
Shoulder/Arms

Note: Felt okay today, a bit buzzed from coffee, slightly sleepy. Overall normal conditions, last meal was at 2pm, workout started 7.30pm

Wanted to do legs but tomorrow is full court bball day

Smith Shoulder Presses (with back support, slightly inclined cos the bench does not have 90 degrees). Assuming empty bar is 20kg
50kg x 12
70kg x 8
80kg x 4

Machine Plate loaded Shoulder Press (per side)
20kg x 12
40kg x 8
45kg x 5

Cable Cross Rear Delt Flys
15kg x 2 x 10
15kg x 6 + 10kg x 6 (dropset)

Standing Lateral DB Raises
10kg x 12
12.5kg x 8
10kg x 10

Cable Curl, Single Arm, Standing
20kg x 10
25kg x 8
30kg x 6

V Bar Extension, Cable Tricep Pushdowns
30kg x 12
45kg x 12
60kg x 10
80kg x 4

Double Bi Pose Cable Curls
20kg x 10
30kg x 8
35kg x 6

Single Hand Tricep Pulldowns
20kg x 8
25kg x 4

Burned out on the last exercise. was not done in proper form.
Time: 1hour 15mins.

Chest/Biceps 19/03/2012

Feeling good today, had enough sleep and rest. work was not strenuous

BB Bench
60kg x 10
80kg x 6
95kg x 7 (meh, spotter supported. no idea how many reps done on my own)
90kg x 4

Incline DB Press
25kg x 10
30kg x 10
35kg x 8

Machine Plate Loaded Wide Chest Press (per side)
25kg x 10
45kg x 8
55kg x 4

Cable Fly (from bottom)
10kg x warmup
20kg x 10
25kg x 8
30kg x 5

BB Curls
Empty Bar x 8
30kg x 8
40kg x 4

Pinwheel curls
15kg x 10
20kg x 8

taken right after workout:

Finally you started to update your journal.

>.<"

memory getting bad. sometimes i never update is because i forgot what i did lol.

lol. so hows the prep for your marathon ?

ok la, stamina is up. am doing full court basketball no problems nowadays. havent really started running, though.

All the best for your marathon. If you win, remember to give us a treat, ok ?

Would be a friggin miracle if I finish the damn run, let alone winning it lol.