will noted on the bench dip..

im doing shoulder press with dumbbell..my elbow is at the side..same line with my shoulder..my hand is in 90 degrees which is "L" on ready position and i just push up to make my hand straight b4 returning to ready position again..elbow flaring forward as in half butterfly position ?

i think im good on bench press..i retract my shoulder and i just lower the bar till my elbow is parallel to my spine or simply say,a complete "L" didnt go lower than that as some people say that will put pressure on my shoulder..

thanks for the comment bro..will keep on lifting well.i would like to cut in december tho to see what is my body progress..thanks again mate

01/8/11 Monday
Chest

Bench Press:
1*15*10kg
2*10*20kg
1*8*20kg
1*15*15kg and dropset to failure


Incline Bench Press:
2*10*10kg
1*8*15kg
1*15*10kg

Machine Flies:
1*15*50lbs
1*12*60 lbs
1*10*70 lbs
1*8*80 lbs
1*8*80lbs and dropset to failure

do some modification to my routine as today im fasting.. hope that this is better than not working out the whole month.

My bukak puasa diet

250hl + 1 scoop whey
rice + 150g chicken breast
veges + 1 banana+some papaya
and water
xD

This post has been edited by alexooi17: Aug 1 2011, 08:30 PM

02/8/11 Tuesday
Leg

Leg Extension :
1*15*40lbs
1*13*50 lbs
1*12*60 lbs
1*10*70 lbs
1*10*80 lbs
1*8*90lbs

Leg Press :
5*20*59kg

Leg Curl:
3*12*40lbs


didnt manage to do other as it is occupied ..

This post has been edited by alexooi17: Aug 2 2011, 11:50 PM

Just went to see doctor today and she ask me to take it easy on my left shoulder and wrist..she gave me some med and see how it go from there..if still not ok,she will arrange for a MRI for me

04/8/11 Thursday
Bicep

Alternating DB Hammer Curls:
2*12*5kg
1*12*7.5kg
1*10*7.5kg
1*8*7.5kg

Alternating DB Curls:
2*12*5kg
1*12*7.5kg
1*10*7.5kg
1*8*7.5kg

Concentration curls:
4*10*5kg

Zottman Curls:
3*10*5kg
1*10*7.5kg



This post has been edited by alexooi17: Aug 5 2011, 08:19 PM

05/08/11 Friday
Back

Bent Over Rows:
1*12*20kg
2*10*20kg
2*8*25kg

Seated Cable Rows
2*15*60lbs
Dropset to failure 50-40-30-20lbs

Pulldowns
2*15*40lbs
2*12*50lbs
2*8*60lbs

today feel so exhausted =.="

08/8/11 Monday
Chest

Bench Press:
1*15*10kg
2*10*20kg
1*8*20kg
1*15*15kg and dropset to failure


Incline Bench Press:
2*10*10kg
1*8*15kg
1*15*10kg

Machine Flies:
1*15*50lbs
1*12*60 lbs
1*10*70 lbs
1*8*80 lbs
1*8*80lbs and dropset to failure

owh,because im fasting now.don't have that much energy for it..but will try my best..

09/08/11 Tuesday
Back

Bent Over Rows:
1*12*18kg
2*10*27kg
1*8*32kg

Seated Cable Rows
1*12*40lbs
1*10*50lbs
1*8*60lbs

Pulldowns
1*12*40lbs
1*10*50lbs
1*8*60lbs

Db Row
1*12*10kg
3*10*10kg

T-bar Row
2*12*10kg
1*10*12.5
1*10*10kg

i had seen some guys teach other guys to stay on their knees with back straight and pull the pulldown bar down and he claims that the exercise is for back..is it true ?because it looks like he is working his shoulder with straight back and pulling the bar down straight



This post has been edited by alexooi17: Aug 13 2011, 12:12 PM

12/8/11 Friday
Bicep,tricep

Alternating DB Hammer Curls:
3*12*5kg
1*10*7.5kg

Alternating DB Curls:
3*12*5kg
1*10*7.5kg

Bb Curl:
3*12*10kg
1*10*12.5kg

Zottman Curls:
4*12*5kg

Reverse Grip pushdown:
4*10*40lbs

Close grip pushdown:
4*10*40lbs

Overhead extension:
4*10*10kg

this week have been a trial and error phase for me in fasting month.. not much activity because im starting to lose weight..yet i still wanna bulk till december..will see what i can do..

16-6-11


15-8-11


after 2 month..

This post has been edited by alexooi17: Aug 15 2011, 01:26 PM

15/8/11 Monday
Chest

*Bench Press:
1*12*EB
1*10*9kg
1*8*18kg

**Chest Press Machine :
1*12*?
2*10*?
1*8*?

Incline Bench Press:
2*10*9kg



* switching from smith machine bench press to olympic bar.
** Dont know what is the weight on the machine. Go by feel. Last set could only do 8 reps with 2-0-2-0

i know it is little compared to my previous workout and all but really energy is not on my side.. fasting month had pretty much disturb my workout .. I would say around 40 minute include 3-5 min rest after one type of workout. I do it with slow tempo for bench press. 3-0-2-0 i think.

after break fast i just eat around 6 tablespoon of rice with 200g chicken,veges and soup .. on midnight that day i vomit 6 time at 12am till 4am. I can't down rice b4 i start fasting, so i just take 5 tbs of oats with milo and 5 egg whites for the whole day. I just do what I could to focus on my muscle when lifting and luckily i stress enough to have doms today.

16/08/11 Tuesday
Back

Bent Over Rows:
1*12*18kg
2*10*27kg
1*8*32kg

Seated Cable Rows
1*12*40lbs
1*10*50lbs
2*10*60lbs

Pulldowns
1*12*40lbs
1*10*50lbs
2*10*60lbs

Db Row
1*12*10kg
3*10*10kg

haha, Its just something I do.. I have some story behind it. . That is the weight that I could handle with correct form for now. Will try increase weight after fasting month and see if I could do it with right form,If not I will stick to current weight yet ..lol

today food :

brown rice
150g chicken breast
4 egg whites
mushroom soup
500ml HL with 1 scoop whey
multivits

This post has been edited by alexooi17: Aug 17 2011, 05:32 AM

19/8/11 Friday
Bicep,tricep

Alternating DB Hammer Curls:
1*12*5kg
3*10*6.5kg

Alternating DB Curls:
1*12*5kg
3*10*6.5kg

DB Side Curls:
4*10*5kg

Zottman Curls:
4*12*5kg


Close Grip Db bench press:
3*12*7.5kg
1*10*11kg

DB Kickback:
4*10*5kg

Overhead extension:
4*12*10kg

now im taking off from training for about 2 weeks till after raya.. just now at 4am i did a 3 set of 20reps pushup ..
and this is my first time being able to do it. before this i manage to do only 1 set of 10 and 1 set of 8 .
i dont know where the energy come from tho

05/9/11 Monday
Chest

Bench Press:
1*10*9kg
1*10*13.6kg
1*10*18kg

Incline Bench Press:
1*10*9kg
1*10*13.6kg
1*10*18kg

Decline Bench Press
1*10*9kg
1*10*13.6kg
1*10*18kg

Cable Flies:
1*12*40lbs
1*10*50 lbs
1*8*50 lbs


First training after 2 weeks off..start off easy on it. next week gonna be a blast.

07/9/11 Wednesday
Leg

Leg Extension :
1*15*80lbs
1*12*100 lbs
1*10*110 lbs
1*8*130 lbs

Leg Curl:
1*15*30lbs
1*12*40lbs
1*10*50lbs
1*8*50lbs

Leg Press :
5*20*50kg


*First leg training after 2 weeks off
**First day taking superpump max and I dont feel anything of it.. take at 8.20pm ,start workout at 9.30pm.
***After the leg press, I'm having a heavy nausea. after 40 min,i throw up..with my superpump max.

08/09/11 Thursday
Back

Bent Over Rows:
1*15*20kg
1*12*29kg
1*10*29kg
1*8*29kg

Seated Cable Rows
1*12*50lbs
1*10*60lbs
1*8*70lbs
1*6*80lbs

Pulldowns
1*12*50lbs
1*10*60lbs
1*8*70lbs
1*6*80lbs

Db Row
1*12*10kg
2*10*10kg