I used to keep a log of my training in a log book but I figure that I'd just post them here instead. At least I won't lost the damn log book or have the need to buy a new log book

I train HIT most of the time, with the occasional DTP. Sometimes I'd throw in some volume training but never did anything more than 16 sets before.

So here we go

All weights are in lbs unless stated otherwise.

I'm currently at 223.6lbs at 5' 11"
My waist is at 35"

Not going to post any other measurement here because, I don't measure anything for that matter. Bodybuilding is about the illusion of a silhouette that one possesses and that is how I work.

It's all about looking in the mirror and knowing what is looking back at myself.

This post has been edited by razorboy: Oct 3 2011, 01:03 PM

Decided to give Volume training a try today with 20 sets. Back day.

Reverse Grip Lat Pulldown

5 plates x 10
8 plates x 10
13 plates x 9
11 plates x 10
12 plates x 10

Bent-Over DB Row( Both hands same time)

40 x 10
45 x 10
50 x 10

Reverse Grip BB Bent-Over Row
135 x 10
180 x 10
180 x 10

DB row took a shit load out of me since I've never done them in the same w/o before

Wide-Grip Seated Row
5 plates x 10
8 plates x 10
11 plates x 9

Partial Deadlifts( Only lower to knee level, focusing only on the back)
135 x 10
225 x 10
315 x 9


Machine Shrugs
6 plates x 10
15 plates x 10
21 plates x 10
rest 5 seconds
21 plates x 5

15 minutes treadmill on the incline

Workout time : 1 hour 10 minutes inclusive of cardio

This post has been edited by razorboy: Oct 3 2011, 01:11 PM

nicee. thats some heavy shit you're moving man. how do you do partial deadlifts? is it a bit like romanian deadlifts?

erm, almost. imagine doing a deadlift, but only going down to just after the knee, just reaching the shin, and pulling it back up. concentrating on the contraction on the lower back, middle back, lats, traps.

Sounds like a rack pull, without the rack, amirite?

Exactly

got it.

wtf 3 plates x 9. never say you do lightweights again, big effin liar you

my pulling strength is far greater than my pressing. my pressing strength is , pathetic. Probably because of the shoulder thing niggling all along. Got it fixed with a chiro but still, not rushing with it.

I used to do rack pulls, was pulling 405 for reps. But i figured I'm compensating with way too many muscles that aren't supposed to be involved, so i dropped the racks, and start over doing partial deads up to now, it's been 2 weeks now since I stopped rack pulls.

why not full deadlifts? any particular reason to not doing it or do you just like doing partials?

Do you guys do a lot of cardio?

I have a leg day that I hammer my legs. Why put legs into the motion when I'm trying to focus on my back? I do full deads only as a warm up on my leg day. First warm up set before doing my SLDLs as work sets.

The hamstring has a 2 point connection , 1 behind your knee, and 1 connected to your glutes. SLDL stretches the hamstring, so in order to warm up the hamstring, doing a full dead, involving also the glutes, puts the whole hamstring into firing mode.

It's just my own remedy


Depends on what your goals are.



This post has been edited by razorboy: Oct 5 2011, 12:56 PM

Chest/bicep 26sets

Flat DB Press

35 x 10
45 x 10
60 x 3
60 x 3
60 x 3

Incline Smith Machine Press

44 + bar x 10
90 + bar x 10
135 + bar x 6
113 + bar x 5
113 + bar x 5

Flat Machine Press

10 plates x 10
13 plates x 10
16 plates x 8
16 plates x 8
18 plates x 6

Pec Deck

5 plates x 10
8 plates x 10
11 plates x 8
12 plates x 6
12 plates x 5 triple drop set

Incline Db curls

20 x 10
25 x 8
20 x 10

Unilateral Preacher Cable Curls
3 plates x 10
4 plates x 7

Standing EZ Bar Curl
45 + bar x 9

15 minutes on bike. Something was niggling in my left ankle. Hence the bike

15 minutes up and down the stairs at home later in the evening

This post has been edited by razorboy: Oct 7 2011, 06:17 PM

a romanian deadlift,dorian yates version

Legs

Squats

Haven done back squats in awhile cuz my back. Slowly reintroducing it back into my routine

90 x 10
135 x 10
135 x 10(front squats) just to get one set in there.
135 x 10
180 x 6
180 x 5

Felt my lower back strain a little bit, not gonna play with fire, hence the stagnant weight

Leg Ext
5 plates x 14(7 feet pointing in,7 pointing out)
10 plates x 10
15 plates x 10
19 plates x 10
21 plates + 22.5lbs plate x 10 + 6 + 5 + 5 (triple drop set)

Leg Press
110 x 10
220 x 10

felt my abductor kinda act up a little bit

220 x 50

Again, don't wanna play with fire, so just finish off with some high reps

Lying Ham Curls

5 plates x 10
8 plates x 10
12 plates x 8
11 plates x 8
10 plates x 10 + 6 + 6 + 4 (triple drop set)

DB SLDL

60 x 10
60 x 10
60 x 10

Calf Press
6 plates x 20
10 plates x 18
15 plates x 12
15 plates x 12
10 plates x 15

Seated Calf Raises

45 x 12
90 x 12
135 x 15
135 x 15
135 x 12

Treadmill : 15 minutes

I don't know what is wrong, having strains in my lower back and pulling my abductor. I have a feeling volume isn't exactly for me. Starting to feel a bit overtrained.

On a side note, I think glutamine isn't all bogus. I don't feel as sore as I would be hammering my body and recovery seems to be slightly improved. Rest day tomorrow, weight in on Friday and reassess of volume routine

15 minutes up and down the stairs at home later in the evening

This post has been edited by razorboy: Oct 7 2011, 06:18 PM

Yep, dropped another 4.4lbs this week, it'll be fun to see if I can consistently drop another 4.4lbs next week

Today is a rest day. Not gonna train . Only cardio since I'm cutting.

30 minutes up and down the stairs at home.

Delts And Tris

DB Shoulder Press

20 x 10
30 x 10
45 x 7

DB L-Raises

20 x 10
25 x 10
30 x 6 + 3 half reps

Unilateral Cable Side Raises

3 plates x 6 + 3 negatives

DB Reverse Flyes

20 x 10
25 x 10
30 x 8 + 3 half reps

Upright Rows

22.5 + EZ Bar x 21( 7 wide grip, 7 medium grip, 7 close grip)
45 + EZ Bar x 17 ( 7 wide grip, 7 medium grip, 3 close grip(failed at 3rd rep))

Smith Machine Shrugs

90 + Bar x 10
180 + Bar x 10
315 + Bar x 10 + 275 + Bar x 8 + 235 + Bar x 8 ( Double Drop Set)


Tricep Pushdowns

6 plates x 10
12 plates x 10
15 plates x 6 + 5 + 8 Double Drop Set

Skull Crushers

22.5 + EZ Bar x 10
45 + EZ Bar x 7(1 Forced Rep)

Standing French Press

22.5 + EZ Bar x 10
45 + EZ Bar x 3 + Empty Oly Bar x 5 (3 reps with the EZ Bar for some reason my right wrist just started going haywire, so I switched to the Oly Bar)

Cardio: 15 mins on treadmill

15 mins in the evening up and down the stairs at hom

Was gonna do 30 so that I can rest for the evening , but I was too tired due to lack of sleep
Damn road maintenance 12am to 3 am this morning @!#$%%#!!



This post has been edited by razorboy: Oct 9 2011, 04:24 PM

Back

Chins

1 x 8 negatives

Reverse Grip Pulldowns

6 plates x 10
11 plates x 10
15 plates x 6 + 3 forced reps

V Bar Pulldowns

5 plates x 10
9 plates x 10
13 plates x 5 + 2 forced reps

Reverse Grip Bent Over BB Row

90 x 10
135 x 10
180 x 10

Standing Unilateral High Cable Rows

3 plates x 10
6 plates x 10


Wide Grip Seated Row

5 plates x 10
9 plates x 10
12 plates x 8

Partial Deads

180 x 10
225 x10
352 x 4

Face Pulls
4 plates x 10
6 plates x 10
10 plates x 9

Cardio : 20 minutes on Treadmill

Note to self, leave traps to back days. Epic soreness after shrugs yesterday

This post has been edited by razorboy: Oct 9 2011, 04:29 PM

Chest/Bicep

Incline BB Press

67 x 10
90 x 10
165 x 6

Smith Machine Decline Press

90 + Bar x 10
135 + Bar x 6

Incline DB Flyes

30 x 10
45 x 6

Cable Flyes

2 plates x 10
6 plates x 5

Incline Db Curls

25 x 10

Standing EZ Bar Curl

45 + Bar x 6

Preacher Machine Curl

5 plates x 7

Cardio : 20 minutes on treadmill

This post has been edited by razorboy: Oct 11 2011, 09:13 PM

Legs

Leg Ext

10 plates x 10
18 plates x 10
21 plates x 10

Leg Press

330 x 10
600 x 10
690 + Straight bar to add extra weights cuz machine ran out of place) x 12

Hack Squat

90 x 10
135 x 13

Lying Leg Curls

5 plates x 10
9 plates x 6 + 3 forced reps

BB SLDL

135 x 10
225 x 5

Seated Ham Curls

6 plates x 10
15 plates x 9

Calf Press

10 plates x 10
15 plates x 10 + Rest Pause + 15 plates x 5

Seated Calf Raises

90 x 10
135 x 12 + Standing calf raises (bodyweight) on the floor[techinically just bouncing till failure]

Will only update when I'm back to my usual gym. When I'm in Kampar , it's like an re-introduction to weights, absolutely hate it here. I will update this whenever I workout in my usual gym

It's my birthday today. Gonna rock delts and tris later

happy birthday, heres to your workout journal getting spammed by birthday wishes lol.

Happy birthday, man. Go kill those shoulders, heh.

thanks mates !

Delts And Triceps

Smith Machine Shoulder Press

Empty Bar x 10
45 + Bar x 10
90 + Bar x 8
125 + Bar x 5

Arnold Press

15 x 10
30 x 8

Side Lateral Raise
15 x 10
30 x 10 + 10 half reps

Cable Side Raise
3 plates x 6 + 3 negatives Each hand

CG Smith Machine BP
Empty Bar x 10
45 + Bar x 10
90 + Bar x 7

Rope Pushdowns
5 plates x 10
10 plates x 10

Single Arm OverHead DB Extensions
10 x 10
15 x 8

Single Arm Cable Pushdown
5 plates x 7 + 3 negatives

I trained 6 days in a week due to time difficulties. Hence I'm gonna take the next 4 days off. On Friday. I'm gonna begin a 12 week Cutting cycle. By posting it here, I hope this will help keep me accountable.
The reason why I choose to do such a cycle is because I've been trying to cut for 6 weeks now. I was losing weight for the first 3 ,then I have been putting on weight for the next 3. I haven gotten any fatter but I sure got a lot thicker. I'm not happy with my bodyfat levels, so I'm gonna go on an extreme cut and see how much mass do I really have. Fingers crossed

Tomorrow will be Day 1 of my 12 week transformation. Feeling very excited and nervous at the same time. Will post up weekly weight updates here. Hopefully, at the end of the transformation, a before and after pic too. Fingers crossed

Week 1 Day 1

Weight : 113.6kg

Woke up really fresh today and rather excited.

For breakfast I had 1 and a half cup of oats and 15 egg whites.

45 minutes later, 20 minutes of cardio , power walking around my hostel area

Meal 2 : 1 and quarter cup of basmathi rice and 200g of ground beef
Meal 3 : 1 and quarter cup of basmathi rice and 200g of ground chicken
Meal 4 : 1 and quarter cup of basmathi rice and 200g of ground beef
Meal 5 : 1 and quarter cup of whole wheat pasta and 200g of ground chicken


Leg Press:
2warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Seated Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

Lying Hamstring Curl:
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

Hack Squats:
2 warm-up sets of 8 - 12 reps
3 sets to failure in 6 - 15reps

Meal 6 : Post-W/O Shake

Cardio: 20 minutes

Meal 7 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast

This post has been edited by razorboy: Nov 11 2011, 05:58 AM

good for you man. post a before pic now. it'll serve as motivation for you not to fail.

Wait man, let me complete my transformation first. I'm posting about it because I want to be held accountable for it. So that I know if I cheat, people will know. I'll post pictures from each week when it ends. Hopefully I won't be fat by then .

Week 1 Day 2

Legs are absolutely blitzed.

Doing my 2nd cardio tonight because I have adjustment to attend

Meal 1 : 1 and half cup of oats and 10 egg whites

Note to self: cook them together next time, easier to finish

Meal 2 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast


Flat Dumbbell Press:
3 warm-up sets of 6-10 reps
2 sets to failure in 6-10 reps

Incline Press
2 sets to failure 8-10 reps 

Incline Flyes:
2 sets to failure in 8-10 reps

Straight Arm Pullover:
2 sets to failure in 10-12 reps

Rope Extension:
3 sets to failure in 10-12 reps

Lying Cable Extensions:
3 sets to failure in 10-12 reps

Overhead Dumbbell Extension:
3 sets to failure in 10-12 reps

Meal 3 : Post-W/O shake

Cardio: 20 minutes

Meal 4 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast

Meal 5 : 1 and quarter cup of basmati rice and 200g of grilled chicken breast

Cardio : 20 minutes( Supposed to be 5 hours apart but what the hell, at least they're 2 meals apart)

Meal 6 : 1 and quarter cup of oats and 2 scoops of protein

Had a little bit of cravings, so I figured that I'd have some chocolate flavoured food.

This post has been edited by razorboy: Nov 5 2011, 10:57 PM

Week 1 Day 3

Supposed to be a rest day but since my schedule doesn't allow time for that (2 days on , 1 day off), I will training 4 days in a row (Friday to Monday) and resting 3 days in a row( Tuesday to Thursday)

I met with 2 incidents that really fired me up even more to complete this transformation. Yesterday in the gym, I met a guy that is yoked. Seriously yoked as f*ck. He keeps looking at everyone like he's better than everyone else but he's training with bunny weights which really made me wonder. How does one get so yoked up w/o training with weights like that. I know it's relative but for example, 135 for his work sets on bench. 40lbs on Db incline press.
I wanna get yoked up but I don't wanna be lifting puny weights, well that's relative but still not too puny.

Another thing is that I met a few guys that are very clear ectos. And they keep flaunting their 6 packs and their little arms and chest. They have no mass whatsoever, NO MASS. Only cuts, but that's because they're lean and being ectos, that comes easy. But it's all good, it's only creates more drive for me to strive even more for this transformation.

Meal 1 : Half a cup of basmati rice and 3/4 of a cup of kidney beans with 185g of tuna and 3 egg whites

Cardio : 20 minutes

Meal 2 : 200g of sweet potato and 200g of fish

Meal 3 : 1 and quarter cup of kidney beans and 165g of grilled chicken breast with 2 egg whites. (My rice went bad -___-)

V grip pull downs 3x8 reps
reverse grip pulldowns 3-8 reps
Bent over rows - 3x12 reps
Hyperextensions - 2x12 reps
Face pulls 7x10-15 reps

Concentrations curls 3x15
Alt DB curls 3x15
Cable curls 3x20

Meal 4 : Post W/O shake

Cardio : 20 minutes

Meal 5 : 250g of boiled chicken thigh and 100g more or less of various carbs mostly fibrous ones

This post has been edited by razorboy: Nov 6 2011, 07:48 PM

Week 1 Day 4

Meal 1 : 1 and quarter cup of basmati rice and 10 egg whites

3 x 8 Military Press
3 x 10 Rear Raises
3 x 21 Upright rows(wide,medium,narrow grip)
7 x 12 Side Raises
3 x 10 Seated calf raises superset with 3 x 20 crunches
3 x 8 Single Leg Calf Press

Meal 2: Post W/O shake

Cardio : 20 minutes

Meal 3 : 200+- of chicken and beef teriyaki and some sushi rice, will scale down the carbs intake for the next 3 meals

Meal 4 : 185g of tuna(a can) and half a cup of basmati rice

Cardio : 20 minutes

Meal 5: 200+- of fish, chicken, tofu and a shit load of fibrous carbs. quarter cup of rice

Meal 6 : Half a cup of oats(restocked. Yay!) and 185g of tuna(a can) and a sprinkle of pepper. <-- This tastes awesome, got if off Ultimate Gym's facebook. What a treat during a diet, almost like cheating.

Note - New PR on the BB Military Press today, I think the treatment with my messed up ACL shoulder joint is improving. Seemed a bit lighter than usual and much easier to balance when I unracked it.

This post has been edited by razorboy: Nov 7 2011, 10:43 PM

Week 1 day 5

Meal 1 : 1 and half cup of basmati rice and 200g grilled chicken

Gonna train legs again before taking a 2 day's break. Weigh in in 2 days. Very excited


Leg workout -
Leg extensions supersetted with ham curls - 2x30 ; 2 x 20reps
3 sets of walking lunges - 3x40 steps superset with single leg curl 3 x 15
Leg press 3x50 reps
Leg extensions supersetted with Ham curs - 1x30 reps,1 x 20

I challenge anyone to this session's routine. Try it and try to tell me you didn't felt like a girl.

Meal 2 : post w/o shake

Cardio : 20 minutes

Meal 3 : was feeling very depleted after that intense leg session so I decided to go off a little bit. 5 KFC chicken probably around 700g and 1 mcflurry. Feeling better than.

Meal 4 : 1 and quarter cup of basmati rice and 200g of ground beef. and some extra protein too, i keep finding little bugs in my rice -__- those I can see I threw it away, those I can't, well. like i said. EXTRA protein. LOL

Cardio : 20 Minutes

Meal 5 : 1 and quarter cup of basmati rice and 200g of ground beef with probably a cup of broccoli in balsamic vinegar and salt

Meal 6 : 1 and half cup of whole wheat pasta (technically 1 cup uncooked, and it's hollow) 1 can of tuna (185g) , on top of that, a broccoli,egg,ground chicken salad with balsamic vinegar(160g of protein) made by my GF cuz I was having cravings. I had that salad first, then I had my pasta and tuna. hee

This post has been edited by razorboy: Nov 8 2011, 10:54 PM

Dude whre are the poundages?

Damn lazy to write them down. I'm not used to going volume training like this. So I'm just going by feel and failure. Besides, keeping track of my food intake is more important. High reps and sets and squeezing the shit out of the muscles sucks ass

This post has been edited by razorboy: Nov 8 2011, 02:58 PM

I seriously respect your dedication. I will just die and rather kill myself than eat this. Then revive myself and have someone kill me all over again. =(
But this diet is perfect imo for a conventional bb diet. Maybe add in some fibrous veges?

Yea, just came back from grocery shopping, bought a shit load of veges. brocolli as such. Seasonings ,balsamic vinegar, extra virigin olive oil. I gotta add flavour to my food to ensure I don't go off my diet too much. And besides, you did encouraged me to lean out.

Would it help if i told you i was having cheeseburger and fries now?

i just finished my rice and ground beef, so cravings are out the door do. bon appetite !

Week 1 Day 6

Timing is a bit off today, well needed break after 5 days of hammering the shit out of myself, especially my legs. Thank god only have 1 class at 8 which I slept through peacefully in my bed.

Meal 1 : 200 g of ground beef, 1 and half cup of whole wheat pasta

This is getting stupid, the things I eat are identical. So I'm gonna stop updating about my food.

Today is a rest day. Supposed to hit cardio but I'm just feeling very sluggish and exhausted, just going to let my body rest. Probably hit cardio tomorrow



This post has been edited by razorboy: Nov 10 2011, 07:56 PM

Week 1 Day 7

Rest Day

Tomorrow is my weight in, if nothing changes, or if I gain weight(most probably), I will have to drop my carb levels by quarter of a cup each meal

This post has been edited by razorboy: Nov 10 2011, 10:23 PM

Week 2 Day 8

Weight in at 111.3kg

A little disappointed. A weight loss of only 2.3kg. I was expecting at least 2.5 but it's okay. Switching to fasted cardio this week to see if it helps, not going to change anything in my diet just yet.
Having my coffee now, and then heading out for 20 minutes of cardio.


Probably cuz of the coffee, I've been feeling nauseated and feeling upset in my stomach the whole day, I trained for half an hour and went home. Couldn't feel shit as I feel like shit. Never am I gonna drink coffee on an empty stomach again.

This post has been edited by razorboy: Nov 17 2011, 08:15 PM

Week 2 Day 9

Fasted cardio again today for 20 minutes

I made Oat and Tuna for breakfast. Am training back today.

I would like to share a recipe out. It will be my next 4 meals today.




2 cups of egg whites( 3 yolks) + 2 cups of oats + 5 - 6 scoops of your favourite flavoured protein powder + Stevia sweetener( follow your own taste) + 1 cup of water. Whack them together to make a good thick mix of chocolate oat mix.

Pre-heat your big ass pan, well lubricated with spray oil, pour in your mix. Cover up the pan on medium heat, 10 - 15 minutes. Voila !

You can add in peanut butter, skim milk , honey , almonds , nuts , raisins or anything along the lines of that. Even cinnamon. I did not add in any of that because I'm on a diet , calorie deficit diet.

Anyway, that's all for the recipe. Feeling better today, will post routine later.

Smith Machine DL 7 x 5 (never doing this again, very weird)
Seated Rows Machine 5 x 10
Bent Over Cable Row 4 x 10

Alternating DB Curls 4 x 10
Unilateral Preacher Curls 5 x 8

Cardio 20 minutes


This post has been edited by razorboy: Nov 13 2011, 04:35 PM

Week 2 Day 10

Cardio : 20 mins

Squats 8 x 5
Single Leg Curl 5 x 10
Leg Ext 5 x 12
Walking lunges 2 x 20
Calf Press 4 x 20
Seated Calf Raise 4 x 15

Cardio : 20 mins

Who knew switching to hacks for a month would increase my squat poundages ? New PR

Week 2 Day 11

Military Press 8 x 5
Pec Deck Reverse Flye 5 x 10
Medium Grip Upright Rows 5 x 10
Uni Behind The Neck Machine Press 2 x 20

EZ Bar Curl 3 x 15 SS Skull Crushers 3 x 15
Machine Tricep Pressdown 3 x 10 SS Machine Preacher Curls 3 x 10
Spider Curls 2 x 10 SS Standing Uni DB Extension 2 x 10

Cardio : 20 Minutes

Training was early today because I had to go back to university today.

Week 2 Day 12

Rest day.

Legs are absolutely blitzed.

Week 2 Day 13

Rest Day

Week 2 Day 14

Rest day

Week 3 Day 15

Weight in at 108kg. Changes are cardio on rest days and last meal will not consist of complex carbs. Don't need the additional calories late at night . Also took out my post w/o shake. Need to lower down my calories to keep losing weight

Cardio : 20 minutes

Incline Bench 7 x 5
Flat Db Press 3 x 8
Pec Deck 3 x 10

CGBP 3 x 8
Seated OH Db Ext 4 x 10

Cardio : 20 Minutes



Black Pepper Chicken Breast And Broccoli as my last meal of the day

Example of my last meal without Complex Carbs,gotta cut my calories

This post has been edited by razorboy: Nov 18 2011, 09:56 PM

Week 3 Day 16

Cardio : 20 Minutes

Deadlift 9 x 2
One Arm DB row 3 x 10
Wide Grip Pulldowns 3 x 9

Hammer Curls 3 x 10
EZ Bar Reverse Curls 3 x 10
One Arm Preacher Curl 1 x 20

Cardio : 20 minutes

Week 3 Day 17

Starting to feel weak in the gym, but that's to be expected considering I'm dropping my calories from dropping a lot of my carbs. But so far so good. It's legs today

Squats 8 x 5 110kg
Leg Press 3 x 10 240kg
Leg Ext 2 x 10 18 plates and 1 x 100 drop set full stack

Cardio : 40 mins

Note to self, 40 mins cardio post w/o absolutely exhausting, especially after legs, but I feel that this really hits the spot. Will check with weight in this week and see

This post has been edited by razorboy: Nov 26 2011, 03:58 PM

Week 3 Day 18

Military Press 8 x 5 60kg
Medium Grip Upright Rows 3 x 10 50 kg
Reverse Pec Deck 3 x 10 10 plates
Single Hand BTN Machine Shoulder Press 2 x 30 2 plates
BTN Lat Pulldown( traps oriented) 3 x 12 10 plates

Cardio : 40 mins

New PR for military Press and upright rows

This post has been edited by razorboy: Nov 26 2011, 03:57 PM

Week 4 Day 22

Been sick for almost 2 weeks now.

Incline Bench 8 x 3 70kg
Flat DB Press 3 x 10 50lbs
Pec Deck 3 x 10 10 plates
OH DB Ext 3 x 10 20 lbs

Cardio : 40 minutes

Who knew lifting with a fever can break a pr on incline bench? Lol

This post has been edited by razorboy: Dec 2 2011, 06:25 PM

Week 4 Day 23

Deadlifts 8 x 2 120kg
One Arm Rows 3 x 10 60lbs
Wide Grip Pulldowns 3 x 10 10 plates
Hammer Curls 3 x 10 25 pls

Cardio : 40 mins
By the time I reached Pulldowns, my grip was totally out. I wasn't using straps until this point

This post has been edited by razorboy: Nov 26 2011, 03:56 PM

seriously man add in the poundages. how else are you gonna keep it with the PR's and whatnot years from now?

all right....... added in for the last few, will add in from now onwards.

This post has been edited by razorboy: Nov 26 2011, 03:59 PM

Week 4 Day 24

Military Press 7 x 4 55kg
Reverse Pec Deck 5 x 10 9 plates
Medium Grip Upright Rows 3 x 8
Lat Pulldown ( Trap Oriented) 2 x 20

Cardio : 40 Minutes

It was nice to have Mr.Perak spot me. LOL

Post-W/O Meal below


This post has been edited by razorboy: Nov 29 2011, 07:11 PM

Just curious, what does a trap oriented lat pulldown look like? And nice meal.

imagine doing a rear double bicep pose, you straighten your arms up and squeeze your traps together then slowly pull down and spread your arms.

well, i mimic the movement with the lat pulldown, medium grip, pull to the base of my skull or back , whichever position you are comfortable with, but instead of squeezing the lats, your squeeze the traps, the rhomboids. The lats will come into play a bit but here's where the mind muscle connection really differentiates whether your doing a lat pulldown or a trap oriented pulldown. Don't really have to go heavy here(maybe it's just me because I do it at the end), really feel the muscle squeeze and contract.

I don't do shrugs anymore because of the deads and upright rows that I do and I find that facepulls f*ck my shoulder up a bit, so I experimented and came up with this. Shoulders feel fine and my traps feel like shit after doing it.

Ah, I get the movement. Can feel the traps even without weight. Cool innovation, heh.

That idea came from a shit load of posing in front of the mirror. Lol

Week 4 Day 25

Squats 8 x 3 100kg
Front Squats 1 x 4 60kg
Leg Press 5 x 10 7 plates a side. I'm too lazy to count
Single Leg Curl 2 x 25 3 plates
Leg Ext 3 x 8 full stack ; last set triple drop set

Cardio : 40 minutes

This post has been edited by razorboy: Nov 29 2011, 07:12 PM

Your workouts seem ok. I agree with the volume. I dunno about the cardio. Experiment and see how it's working. 40 mins might be a bit too long imo. It's definitely your diet which is/was the problem for fat gain.

For now I'm scaling back on my caloric intake, dropping both my carbs and protein, I'll see how it goes in a week , if I'm dropping too much I will decrease the cardio time.

Up a tad on fats and drop carb a lil more and up protein. Have more sex.

My carbs are now 3/4 of a cup each meal on training and only quarter of a cup on non training. I'll probably add in a couple tablespoons of olive oil into it. About the sex part, that's regular. Don't worry. Lol. But anyhow thanks

Week 4 Day 26

Rest Day

Holy crap, first day of having only a quarter cup of carbs per meal on non-training days. This is a pure mental game.

I'm starting to hate rest days.

This post has been edited by razorboy: Nov 29 2011, 07:12 PM

Week 5 Day 29

Incline Bench 8 x 3 65kg
Flat DB Press 5 x 8 50lbs
Incline Flye 3 x 8 35lbs
CGSMBP 3 x 8 30kg + bar

3 days of low carb diet and I totally should have carbed up last night. Weak as f***. But I still got the job done

Cardio : 40 minutes

Week 5 Day 30

Deadlift 10 x 3 125kg
One Arm Rows 5 x 10 60lbs
Lat Pulldowns 3 x 8 11 plates
BB Curls 3 x 8 30kg

Cardio : 40 minutes

Tore one of the calluses on my left hand on the 3rd set of deads, but I did what I did.

No straps for whole w/o

still doing partials or are those full deadlifts?

and to clarify, are those deadlifts 3 sets of 10 or 10 set of 3's?

Full. 10 sets of 3

Week 5 Day 32

Military Press 8 x 3 60kg
Wide Grip Up Right Rows 5 x 10 40kg
Reverse Flye 3 x 10 25lbs
One Arm Side Lateral DB Raise 3 x 10 25lbs
BB Shrugs 3 x 10 120kg

Didn't do cardio today, woke up feeling under the weather. Even during the session I was feeling very sick. So I just went home after I finished.

Finally, starting to lose serious weight. 104 this week

congrats man. what was your previous weight?

5 weeks into cutting. From 113.6

Week 5 Day 33

BB Squats 8 x 3 120kg
Hack Squats 4 x 10 40kg
Leg Ext 3 x 8 full stack

No cardio. I felt like I've done enough.
My right thumb nail was kinda jerked by the hack squat machine. Why the heck do I keep hurting myself. Zzz

Week 5 Day 34

Incline BB Press 8 x 3 70kg
Flat DB Press 5 x 10 50lbs
Pec Deck 3 x 10 12 plates
Overhead Tri DB Ext 3 x 10 20lbs
One Arm Flat Chest Press 2 x 20 2 plates

No Cardio

I notice something on yours, dans and statics ches routine.. your weights seem to drop drastically between the first press movement to the second press. Why is that?

Because the first power movement takes a shit load out of us. Usually by the second movement, it usually just hit it from another angle, on a already worked muscle group. The poundages at this pound matters less, more of a really squeezing and contracting the muscle at a different angle.

okay..so do you bring your sets to failure on the 50lbs db flat press?

Absolute failure. Usually 8 / 9 reps. 10 is what I shoot for

Week 5 Day 36

Deadift 7 x 2 120kg
One Arm Rows 5 x 10 60lbs
Lat Pulldowns 3 x 8 12 plates
BB Curls 3 x 10 25kg

No Cardio

How do u do your deadlifts ? 7sets of 2 reps each or vice versa ?

7 sets of 2

i ended up doing reps of 2 for my deadlift today. was really tired.

I did not end up doing it because of fatigue, I do it on purpose