just read ur comment. been mia here too long. wasnt a sudden jump, just that i didnt update hehe

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Added on July 14, 2011, 8:58 pmRDL: 140kg x 4 with very very bad form. back from a 2 week rest 13/07/2011

This post has been edited by mikehuan: Jul 14 2011, 08:58 PM

88lbs x 4 incline DB press f*cking finally! 16/07/2011

new pictures?

not seeing much changes. maybe later

Deadlift
100kgs x 7 without straps (10/08/2011)
PR 140kgx3 (10/08/2011) - felt was solid enough so gonna shoot for BWx2 next session. fingers crossed!
new routine now includes DL for back day and RDL for leg day

Doing great on the deadlifts bro.My RDL can never catch up with my regular DL.Just cannot keep form .

hey thanks man. doing some minor adjustments to my routine. ive just started to do regular DL's this month so i dont know how its gonna compare to my RDL's. self learning since no one in my gym does regular DL, dunno why.



This post has been edited by mikehuan: Aug 15 2011, 04:19 PM

Legs and arms day 14/08/11
RDL
Empty short bar x 2 x 12
52.5kg x 10
92.5kg x 3 x 8

HS Leg Press
100kg x 12
150kg x 10
200kg x 10

Squats
Empty bar x 2 x 10
60kg x 2 x 6
80kg x 2 x 6
90kg x 2 x 6

Wasn't progressing on squats so decided to take a step back.

Seated alternate supinated DB curl
10kg x 10
12.5kg x 10
15kg x 6
Final set supersetted with supinated standing DB curl 10kg x 10

Seated curls
15kg x 2 x 8

Seated hammer curls
15kg x 2 x 10

Skullcrushers
20kg x 12
25kg x 12
Sharp pain at wrists when attempting 30kg so skipped the set

Rope pulldowns
12.5kg x 10
17.5kg x 10
22.5kg x 6
Final set supersetted with 12.5kg x 8

edit: added most recent pics and video channel link at first page.

This post has been edited by mikehuan: Aug 15 2011, 04:27 PM

did a tanita body composition analyzer test yest, results are on the first post.

Shoulder/Abs (16/08/2011)
High Incline DB Press
50lbs x 12
60lbs x 8
70lbs x 5

HS Shoulder Press
20kg x 12
30kg x 10
40kg x 8

Cable Lateral Raise
15kg x 12
20kg x 12
25kg x 10

Seated DB Lateral Raise
10kg x 12
12.5kg x 8
15kg x 6 followed by Standing DB Lat Raise 10kg x 8

DB Front Raise
12.5kg x 2 x 8
12.5kg x 10

Supersetted with:
DB Bent Over Rear Shoulder Raise
12.5kg x 2 x 8
12.5kg x 10

Close Grip Upright Rows
Empty Bar x 12
22.5kg x 10
32.5kg x 2 x 10

10mins ab work.

You are a beast. putting on 5kgs of muscle mass in 3 months. Beast-mode!

What do you mean by regular DLs and RDLs. Regular DLs means with a belt and straps or something? and Raw with nothing? Cause I usually use straps on my last 2 sets. Back in my uni gym in UK, I just use chalk.

15 months leh, haha. i think u didnt check the year!
RDL is romanian deadlift, another version of DL where you dont touch the floor. targets hamstrings.

yeah same as me too, straps/belt come on for the last 2 sets above 100kgs. never tried with chalk though, heard its damn useful, can add poundages and what not haha.

My bad. Got a little excited looking at the numbers.

Oh right romanian deadlifts. but isn't it more of how you don't bend your knees instead of not touching the floor?

Chalk is extremely useful. I pulled 120kg (Personal best at the time) for 6 reps without letting go of the bar.

thats SLDL, straight legged DL. i got a video of me doing RDLs on my youtube channel if you wanna see.

you forgot to mention, chalk = +9999 badass points!

Back/Bi's

Deadlift
Empty Bar x 12
40kg x 10
60kg x 10
80kg x 5
100kg x 5 - belt
120kg x 3
140kg x 2 - belt/straps
160kg x 2 (PR) - motherf***ing yeah finally 2x BW! Felt so relieved after a week of thinkingtoomuchtitis. i feel so at peace now lol.

Machine pulldowns:
40kg x 15
50kg x 15
60kg x 12
70kg x 10

Seated Row Machine:
Warm up x 15
50kg x 12
60kg x 12
70kg x 12

DB Single Arm Rows:
44lbs x 12
55lbs x 2 x 12

Died.
Resurrected for:
Straight Short Barbell Curls
Empty Bar x 12
22.5kg x 3 x 12

Video of the 160kg DL is on my youtube page, first post of this journal!

Chest/tri's 20/08/2011

DB Incline Press:
55lbs x 12
66lbs x 10
77lbs x 8
83lbs x 6 - fail

BB Flat Bench
50kg x 8
60kg x 8
70kg x 6
75kg x 6
80kg x 5 (PR) - without spotter

Cable Fly
15lbs x 12
20lbs x 12
25lbs x 10
30lbs x 8

HS Chest Press (weight is per side)
30kg x 12
45kg x 8
60kg x 4 - last set superset to :
30kg x 8 - fail

Skullcrushers
Empty Bar x 12
17.5kg x 12
22.5kg x 12
27.5kg x 10
32.5kg x 6

CGBP
40kg x 12
50kg x 10
50kg x 7
50kg x 8

Pulley tri pressdown with back support
10kg x 10
15kg x 2 x 10

This post has been edited by mikehuan: Aug 26 2011, 11:30 PM

Chest/shoulder day 26/08/2011
Energy level and focus at all time low due to lack of sleep.

BB Incline press
Empty bar x 2 x 12
50kg x 10
60kg x 4 x 10
60kg x 6

DB Flat Press
50lbs x 4 x 10-12

DB Flies
22lbs x 4 x 12

HS Chest Press
30kg x 4 x 12

DB Shoulder Press
33lbs x 3 x 10

Lateral Raises
22lbs x 3 x 10

This post has been edited by mikehuan: Aug 26 2011, 11:32 PM

Man, try this out, DTP superset,

Decline Bench / Underhand Row for the 1st half
Incline Bench / OverHand Row for 2nd half.

Puked 3 times.

saw it, googled it, and got scared, lol.

insane reps, man! shall tuck this is for future use. gonna start gvt soon

Shoulder 18/09/2011

DB Shoulder Press (one notch from highest)
22lbs x 15 (warm up)
50lbs x 12
60lbs x 10
66lbs x 8
70lbs x 6 (forced rep on last rep)

Cable Laterals
15 x 12
20 x 11
25 x 9

Seated Lateral Raise
22lbs x 10
27lbs x 8
33lbs x 6 + 15lbs standing laterals to failure (6 reps)

Face Pulls
(forgot poundages, reps until 12, getting the form right before worrying about getting heavier)

Smith Shrugs
(plate weights only)
40kg x 20
80kg x 15
100kg x 4 x 10

Biceps
Preacher EZ Bar Curls
(Plate weights only)
10kg x 12
20kg x 10
25kg x 6

Straight Bar Curls
10kg x 10
20kg x 2 x 10

DB Hammer Curls
22lbs x 10
27lbs x 10
33lbs x 10

Additional Bench Press (Playing around)
60kg x 10
80kg x 5 + 2 forced reps
100kg x 6 (all forced, didnt try to self lift since i know im not gonna make it)

Back/Biceps 22/09/2011
Barbell Bent Over Rows
Empty Bar x 2 x 15
50kg x 12
70kg x 10
80kg x 2 x 8

Seated Row (Machine)
50 x 10
70 x 10
90 x 2 x 10 (full stack)

V Grip Pulldown
40kg x 10
50kg x 10
60kg x 8
70kg x 6

HS Machine Pulldowns
(Weight per side)
15kg x 10
30kg x 2 x 10

Deadlifts
50kg x 10
90kg x 8
120kg x 6 (Belt only)
140kg x 4 (PR) (Belt + straps)

EZ Bar Preacher Curls
(Plate weights only)
10kg x 2 x 12

Seated DB Curls
22lbs x 3 x 10

Standing Straight Bar Curls
(Plate weights only)
10kg x 2 x 10
15kg x 10

Nice deadlifts, bro.