might help if you recorded the weights you are lifting. its a journal, after all..just stating the exercise wont be much info if you want to refer to it in the future

Enlighten me about Long Slow Distance please?

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Added on May 25, 2010, 3:49 amNoted. Thanks mate

This post has been edited by Cotton Diesel: May 25 2010, 03:49 AM

Miss today activity. Need to accompany gf to dentist.

Today Workouts

Military Press 20 kg 3x10
Dumbbell side laterals 8kg 3x10
Dumbbell Bent Laterals 6kg 3x10
Shrugs 30kg 3x10
Low Pulley Row 60lbs 3x10

Neck Flexion 5kg 3x10
Neck Side Flexion 5kg 3x10
Neck Extension 5kg 3x10

Seated Calf Raise 30kg 3x10
Standing Calf Raise 150lbs 3x10
45 degree Calf Raise 60kg 3x10

Leg Raise 15
Crunch 15
Side Crunch 15 per side

Wrist Curl 10kg 3x10
Reverse Wrist Curl 3x10

Meals

Woke up late, missed breakfast

Snack
Cashew nuts

Lunch
Rice and Ayam masak merah

Post workout
Beef hot dog
milk

Yesterday missed cardio for an emergency reason.

Today hit at gym

Squat 40kg 3x6

Standing calf raise 100kg 1x10

Straight Bar curl 15kg 2x6
Alternate dumbbell curl 10kg 2x6
Cable curl 20kg 1x6

Lying Skull Crusher 15kg 2x6
Cable press Down 20kg 2x6
Dumbbell Kickback 10kg 1x6

Wrist curl 15kg 2x8
Dumbbell Wrist curl 15 kg 1x8

You did seated press or normal standing military press? I see your laterals quite high, your military should be higher than just 20kgs. Try heavier, you can !

I do the seated one. Which one is better? Yeah, will try 30kg next time. Thanks for the encouragement! Really appreciate it though.

If seated, do the dumbbell shoulder press. Darklight did say that db shoulder press hits more.

Noted! Thanks a lot mate! but do you know why?

No lol. I kinda blur in technical part of exercise. Can't understand much. If I read that it hits more, then I go try, if it feels any good then I stick to it for a couple of weeks.

But, a routine like Starting Strength or MadCow's, they say better don't change anything because they're proven to work.

Thanks mate. Will take note. Am currently on Max-OT. Later will try other program. Another 2 months i think.

Updates

Military press 30kg 3x6
Dumbbell Press 10kg 2x6
Dumbbell side lateral 8kg 2x8

Barbell Shrugs 60kg 2x6
Upright Rows 30kg 2x6

Cable Pull Downs 8 plates 3x6
Seated Cable Row 6 plates 3x6
Barbell bent row 30kg 2x6

Good morning 20kg 3x66

Bench press 20kg 3x6
inc bench press 20kg 3x6



This post has been edited by Cotton Diesel: Jun 2 2010, 06:47 PM

Updates

Squat 40kg 3x6
45 degree leg press 100kg 2x6
Stiff leg deadlift 40kg 2x6

Standing calf raise Full weight plates 2x6

Incline bench press 30kg 3x6
Bench press 30kg 3x6
Decline bench press 20kg 1x6

Not doing forearm because of wrist pain.

Bent over barbell row 40kg 4x6
Close grip v bar pull down 8 plates 2x6
Cable row 4 plates 1x6

Deadlift 30kg 2x6
Barbell shrug 80kg 1x6

Dumbbell press 20kg 3x6
Military press 20kg 2x6
Dumbbell side lat 8kg 2x6

Lying skull crusher 20kg 2x6
Triceps press down 7plates 2x6
Seated overhead triceps extension 4 plates 1x6

Hi dude, how thing going on??
from you workout it seen like you dont do cardio, may i know why ??

@CD
Are you purposely deads 30kgs ?

Im doing cardio alternately with weight training day.

yes. why?

Just wondering why the poundage is only that. Great hehe, keep lifting brah

too light huh? what is your rcmndtn wight?

You squat 40, should be able to DL 50 atleast. However, if doing 50 would ruin your form, then try sticking to same weight as squat. The exercise was named Deadlift for a reason.