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TSlow yat 82	Jun 9 2015, 08:52 PM Show posts by this member only \| Post #121
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	- all is fine. but bench press seems abit heavy...... -1st time cutting out as much as i could on carbs. n it does feels extremely weak n hungry. but hungry feels control by drinkin carbonated drinks...lol. like coke light - still tryin best to consume more fats n less carbs... below r today mesurement: 64.7kg BF MEASUREMENT 18% chest 13mm belly 32mm leg 16mm SIZE MEASUREMENT WAIST 33.5" LEG 20.5" ARM 13.4" QUOTE 24th cycle Heavy Lower Day Squat 3sets x 6 reps 96.5KG Deadlift 2sets x 6 reps 107KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 62KG 1st week. 2week progress Tbar Row 3sets x 6 reps 57.5KG Overhead Press 1setx 6reps 41.5KG 2week progress. 2nd week Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 52kg Stiff Legged Deadlift 3 sets x 8 reps 47.5kg Hamstring Curl 3 sets x 12 reps 27kg 1dumbell Calf Raise 5 sets x 15 reps 59.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps
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TSlow yat 82	Jun 10 2015, 09:16 PM Show posts by this member only \| IPv6 \| Post #122
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	crappy squat form n failed.extrenely heavy compare to 94kg... » Click to show Spoiler - click again to hide... « PcdRyIqnJPA W_bOfl2HgQc r347ZbFSxEc
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Amedion	Jun 11 2015, 04:00 PM Show posts by this member only \| Post #123
It's a bird! No, it's a plane! No, it's star Senior Member 3,377 posts Joined: Jul 2005 From: Klang	Wah. Sudah upgrade camera.
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TSlow yat 82	Jun 17 2015, 03:37 PM Show posts by this member only \| Post #124
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	haha...no la. its my camera. usual i use hp to take video onli.. latest updates, - last week not doin well in diet, went bc to hometown n overeat high carbs everyday... -failed 3rd time on DL at 109.5kg...had to admit its too tired. moreover d gym powder nearly finish.. gotta buy new 1.. - missed out on hypertrophy day... gonna do it this week.. below r yesterday mesurement: 65kg BF MEASUREMENT 19% chest 13mm belly 34mm leg 16mm SIZE MEASUREMENT WAIST 33.5" LEG 20.1" ARM 13.5" QUOTE 25th cycle Heavy Lower Day Squat 3sets x 6 reps 89.5KG Deadlift 2sets x 6 reps 109.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 62KG 2nd week. 2week progress Tbar Row 3sets x 6 reps 59.5KG Overhead Press 1setx 6reps 44KG 2week progress. 1st week Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 52kg Stiff Legged Deadlift 3 sets x 8 reps 47.5kg Hamstring Curl 3 sets x 12 reps 27kg 1dumbell Calf Raise 5 sets x 15 reps 59.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps
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TSlow yat 82	Jun 23 2015, 11:17 PM Show posts by this member only \| IPv6 \| Post #125
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	-it seems high fats diet doesnt move much in weight.... anyway, gonna test out for d whole minor cut - unexpectedly failed on squat at 92kg.....its 3rd time, therefore will begin 2 weeks prgoress cycle..when warmup at 1x85kg, it does seems abit heavy but never thought adding a little weight n changing abit technique would cost me a failure... -swapping out t-bar wit bent over-row -decided to do both hyperhtrophy day but will slow down on progression n reduce rest period. below r today mesurement: 65kg BF MEASUREMENT 18% chest 12mm belly 32mm leg 16mm SIZE MEASUREMENT WAIST 33.4" LEG 20" ARM 13.5" QUOTE 26th cycle Heavy Lower Day Squat 3sets x 6 reps 92KG Deadlift 2sets x 6 reps 103KG 1st week on 2week progress Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 64KG 1st week. 2week progress Barbell Bent Over Row 3sets x 6 reps 57.5KG Overhead Press 1setx 6reps 44KG 2week progress. 2nd week Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 52kg Stiff Legged Deadlift 3 sets x 8 reps 47.5kg Hamstring Curl 3 sets x 12 reps 27kg 1dumbell Calf Raise 5 sets x 15 reps 59.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (flat) 4 sets x 8 reps 47.5kg barbell Incline Chest Press 4 sets x 8 reps 47.5kg Dumbell side row 4 sets x 8 reps 25kg 3rd week Chin Up 4 sets x 8 reps Upright row 3 sets x 10 reps 32.5kg Barbell Curl 3 sets x 10 reps bare weight Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps
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TSlow yat 82	Jul 2 2015, 12:03 AM Show posts by this member only \| IPv6 \| Post #126
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	-after some considerations , gonna maintain d workout as of cycle 26th. mind abit distracted wit 2nd child. still struggling to adapt to father of 2... - it seems i failed in low carb, high fat diet.... much worst than IIFYM. i contribute this failure due d facts dat its kinda hard to estimate how heavy fats r.mayb im eatin more than i shud b. 1gram fat equal 9 cal, meanwhile carbs n protein 4. its more than double if i wrongly calculated... -gonna bump my cal intake to norm at 2200kcal b4 start another cycle of minor cuts in near future... below r today mesurement: 65kg BF MEASUREMENT 19% chest 13mm belly 33mm leg 17mm SIZE MEASUREMENT WAIST 33.3" LEG 20" ARM 13.5" QUOTE 27th cycle Heavy Lower Day Squat 3sets x 6 reps 85KG Deadlift 2sets x 6 reps 103KG 1st week on 2week progress Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 64KG 1st week. 2week progress Barbell Bent Over Row 3sets x 6 reps 57.5KG Overhead Press 1setx 6reps 44KG 2week progress. 2nd week Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 52kg Stiff Legged Deadlift 3 sets x 8 reps 47.5kg Hamstring Curl 3 sets x 12 reps 27kg 1dumbell Calf Raise 5 sets x 15 reps 59.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (flat) 4 sets x 8 reps 47.5kg barbell Incline Chest Press 4 sets x 8 reps 47.5kg Dumbell side row 4 sets x 8 reps 25kg 3rd week Chin Up 4 sets x 8 reps Upright row 3 sets x 10 reps 32.5kg Barbell Curl 3 sets x 10 reps bare weight Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 rep This post has been edited by low yat 82: Jul 3 2015, 10:25 PM
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TSlow yat 82	Jul 8 2015, 01:25 PM Show posts by this member only \| Post #127
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	-increase abit accesory load on bent over row. D major lift will remain same for now. Swapping heavy upper day ohp to behind neck press. N hyperhtrophy upper day, upright row swap it wit behind neck press. N also barbell curl change to reverse barbell curl.. QUOTE 28th cycle Heavy Lower Day Squat 3sets x 6 reps 85KG Deadlift 2sets x 6 reps 103KG 1st week on 2week progress Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 64KG 1st week. 2week progress Barbell Bent Over Row 3sets x 6 reps ~~59.5~~ 62KG Behind neck Press 1setx 6reps 26.5KG 2week progress. Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Hypertrophy Lower Day Front Squat 5 sets x 8 reps 52kg Stiff Legged Deadlift 3 sets x 8 reps 47.5kg Hamstring Curl 3 sets x 12 reps 27kg 1dumbell Calf Raise 5 sets x 15 reps 59.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (flat) 4 sets x 8 reps 47.5kg barbell Incline Chest Press 4 sets x 8 reps 47.5kg Dumbell side row 4 sets x 8 reps 25kg 3rd week Chin Up 4 sets x 8 reps Behind neck press 3 sets x 10 reps 19.5kg Reverse Barbell Curl 3 sets x 10 reps bare weight Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 rep This post has been edited by low yat 82: Jul 24 2015, 11:17 AM
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TSlow yat 82	Jul 27 2015, 12:08 PM Show posts by this member only \| IPv6 \| Post #128
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	kanasai. do lightweight also can hurt my self. dunno how it happens. mayb i rush things too fas. hurt my left shoulder again. think i open too much on shoulders. n also duno wtf my back hurt as well. argggg....resting 1 more day b4 decide how to go ab it....
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TSlow yat 82	Aug 4 2015, 03:36 PM Show posts by this member only \| IPv6 \| Post #129
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	updating overall load progress. workout plan updates (REV: 05082015): » Click to show Spoiler - click again to hide... « CHEST BARBELL BENCH PRESS 57.5KG 8 REPS (ST 68.5KG) NARROW GRIP 40KG 8REPS MACHINE BENCH PRESS 80LBS 8REPS MACHINE INCLINE PRESS 90LBS 6REPS EZBAR DECLINE PRESS 20KG 12REPS DUMBELL DECLINE PRESS 21.5KG 8REPS SMITH MACHINE DECLINE PRESS 30KG 8REPS DIPS ASSISTED 35KG 12 REPS (ST +12.5KG) BARBELL INCLINE PRESS 47.5KG 8REPS DUMBBELL CHEST FLY 14KG PER SIDE 8REPS EZBAR PULLOVER -BEHIND 15KG 8REPS CROSSOVER UP 15KG CROSSOVER DOWN 17.5KG SHOULDER DUMBELL SIDE ROW 10LBS 20REPS FRONT RAISE 10LBS 8REPS UPRIGHT ROW 39.5KG 6REPS MACHINE REAR DELTOIDS RAISE 20LBS MACHINE LATERAL DELTOID RAISE 80LBS 6REPS MACHINE OVERHEAD PRESS 40LBS 7REPS CUBAN PRESS 15KG 4REPS ARNOLD PRESS 14KG 6REPS BARBELL OVERHEAD PRESS 44KG 6REPS (ST 44KG) BARBELL REAR RAISE 35.5KG 8REPS BEHIND NECK PRESS 26.5KG 8REPS ARMS BICEP ISOLATE CURL DUMBELL 12KG 6REPS EZ BAR CURL 25KG 5REPS (ST 25KG) TRICEP EXTENTION 15KG 6REPS ALTERNATE BICEP CURL 12KG PER SIDE 8REPS BICEP CURL MACHINE 50LBS 6 REPS CHICKEN CURL MACHINE 30LBS 12REPS HAMMER CURL 14KG PER SIDE 8REPS DUMBELL TRICEP EXT 8KG 13REPS TRICEPS PUSHDOWN 60LBS 8REPS CHICKEN CURL EZBAR 15KG 10REPS BACK PULLDOWN 70LBS 8REPS PULL UP MACHINE 80LBS 6REPS NARROW CHIN ASSIST 41KG 6REPS (ST 2.5KG) MORNING SQUAT 25KG 11REPS SEATED ROW MACHINE 90LBS 6REPS SINGLE SIDE ROW 28KG 8REPS LOWER BACK MACHINE 80LBS 12REPS BEND OVER ROW 62KG 6REPS PENDLAY ROW 41.5KG 8REPS ST 57.5KG ROMANIAN DEADLIFT 27KG 12REPS STIFF LEGGED DEADLIFT 47.5KG 8REPS T-BAR ROW 59.5KG 6REPS SUMO DEADLIFT 103KG 6REPS (ST 103KG) CONVENTIONAL DEADLIFT 55KG 6REPS (ST55KG) ABS SIDE ABS 24KG 8REPS MACHINE CRUNCH PRESS 64KG 15REPS DECLINE ABS CRUNCH BARE 20REPS LOW ABS 70LBS 11REPS CORE TWIST 40LBS 6REPS DUMBELL CRUNCH PRESS 20KG 12REPS (ST 32KG) LYING LEG RAISE 7LBS 8REPS HANGING LEG RAISE 4KG 12REPS STANDING MACHINE CRUNCH 60LBS 12REPS LEGS LEG EXTENTION 140LBS 6REPS LEG CURL 80LBS 10REPS 27KG 12REPS CALF RAISE MACHINE 150LBS 8REPS 15 reps 59.5kg SLEDGE QUAD 30KG 13REPS GLUTUES 120KG 8REPS 60KG 12REPS CALF 80KG 12REPS 120KG 8REPS LEG PRESS (QUADRICEPS) 80LBS 20REPS LEG PRESS (GLUTES) 120LBS 8REPS FRONT SQUAT 52KG 8REPS (ST 52KG) LUNGE EZ BAR 22.5KG 7REPS PER SIDE BACK SQUAT 57.5KG 8REPS SS 85KG decided to do strength/ control program as strength/hyperthrophy for candito program seems not to my expectations. n also will concentrate on conventional deadlift to further strengthen my lower back. cant afford another back injury. ther is still slight pain at back.. all major lift will stay at it is except for conventional deadlift QUOTE 31st cycle Heavy Lower Day Squat 3sets x 6 reps 85KG Deadlift 2sets x 6 reps 55KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 64KG 2week progress Barbell Bent Over Row 3sets x 6 reps 62KG Behind neck Press 1setx 6reps 26.5KG 2week progress. Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 71KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 55KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 63KG Dumbell side row (pause at full contraction) 6sets x 4 reps 27KG Behind Neck Press 1set x 10 24KG (pause) Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps besides dat, gonna start another round of minor cuts. this time will use higher propotion of carbs, 100g +-protein, n 50-70g fats. deficit 500kcal, wit cheat days on weekends n friday. bodyweight at roughly 65.xkg n may resolved to 3workout days. depends..
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TSlow yat 82	Oct 7 2015, 03:06 PM Show posts by this member only \| IPv6 \| Post #130
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(low yat 82 @ Aug 4 2015, 03:36 PM) updating overall load progress. workout plan updates (REV: 05082015): » Click to show Spoiler - click again to hide... « CHEST BARBELL BENCH PRESS 57.5KG 8 REPS (ST 68.5KG) NARROW GRIP 40KG 8REPS MACHINE BENCH PRESS 80LBS 8REPS MACHINE INCLINE PRESS 90LBS 6REPS EZBAR DECLINE PRESS 20KG 12REPS DUMBELL DECLINE PRESS 21.5KG 8REPS SMITH MACHINE DECLINE PRESS 30KG 8REPS DIPS ASSISTED 35KG 12 REPS (ST +12.5KG) BARBELL INCLINE PRESS 47.5KG 8REPS DUMBBELL CHEST FLY 14KG PER SIDE 8REPS EZBAR PULLOVER -BEHIND 15KG 8REPS CROSSOVER UP 15KG CROSSOVER DOWN 17.5KG SHOULDER DUMBELL SIDE ROW 10LBS 20REPS FRONT RAISE 10LBS 8REPS UPRIGHT ROW 39.5KG 6REPS MACHINE REAR DELTOIDS RAISE 20LBS MACHINE LATERAL DELTOID RAISE 80LBS 6REPS MACHINE OVERHEAD PRESS 40LBS 7REPS CUBAN PRESS 15KG 4REPS ARNOLD PRESS 14KG 6REPS BARBELL OVERHEAD PRESS 44KG 6REPS (ST 44KG) BARBELL REAR RAISE 35.5KG 8REPS BEHIND NECK PRESS 26.5KG 8REPS ARMS BICEP ISOLATE CURL DUMBELL 12KG 6REPS EZ BAR CURL 25KG 5REPS (ST 25KG) TRICEP EXTENTION 15KG 6REPS ALTERNATE BICEP CURL 12KG PER SIDE 8REPS BICEP CURL MACHINE 50LBS 6 REPS CHICKEN CURL MACHINE 30LBS 12REPS HAMMER CURL 14KG PER SIDE 8REPS DUMBELL TRICEP EXT 8KG 13REPS TRICEPS PUSHDOWN 60LBS 8REPS CHICKEN CURL EZBAR 15KG 10REPS BACK PULLDOWN 70LBS 8REPS PULL UP MACHINE 80LBS 6REPS NARROW CHIN ASSIST 41KG 6REPS (ST 2.5KG) MORNING SQUAT 25KG 11REPS SEATED ROW MACHINE 90LBS 6REPS SINGLE SIDE ROW 28KG 8REPS LOWER BACK MACHINE 80LBS 12REPS BEND OVER ROW 62KG 6REPS PENDLAY ROW 41.5KG 8REPS ST 57.5KG ROMANIAN DEADLIFT 27KG 12REPS STIFF LEGGED DEADLIFT 47.5KG 8REPS T-BAR ROW 59.5KG 6REPS SUMO DEADLIFT 103KG 6REPS (ST 103KG) CONVENTIONAL DEADLIFT 55KG 6REPS (ST55KG) ABS SIDE ABS 24KG 8REPS MACHINE CRUNCH PRESS 64KG 15REPS DECLINE ABS CRUNCH BARE 20REPS LOW ABS 70LBS 11REPS CORE TWIST 40LBS 6REPS DUMBELL CRUNCH PRESS 20KG 12REPS (ST 32KG) LYING LEG RAISE 7LBS 8REPS HANGING LEG RAISE 4KG 12REPS STANDING MACHINE CRUNCH 60LBS 12REPS LEGS LEG EXTENTION 140LBS 6REPS LEG CURL 80LBS 10REPS 27KG 12REPS CALF RAISE MACHINE 150LBS 8REPS 15 reps 59.5kg SLEDGE QUAD 30KG 13REPS GLUTUES 120KG 8REPS 60KG 12REPS CALF 80KG 12REPS 120KG 8REPS LEG PRESS (QUADRICEPS) 80LBS 20REPS LEG PRESS (GLUTES) 120LBS 8REPS FRONT SQUAT 52KG 8REPS (ST 52KG) LUNGE EZ BAR 22.5KG 7REPS PER SIDE BACK SQUAT 57.5KG 8REPS SS 85KG decided to do strength/ control program as strength/hyperthrophy for candito program seems not to my expectations. n also will concentrate on conventional deadlift to further strengthen my lower back. cant afford another back injury. ther is still slight pain at back.. all major lift will stay at it is except for conventional deadlift besides dat, gonna start another round of minor cuts. this time will use higher propotion of carbs, 100g +-protein, n 50-70g fats. deficit 500kcal, wit cheat days on weekends n friday. bodyweight at roughly 65.xkg n may resolved to 3workout days. depends.. on n off wit personal life prob. not able to do proper cuttings n workout...pfftt will concentrate on control program to maintain n improve technique till hav d time to really workout....currently restart cutting cycle again... QUOTE QUOTE 31st cycle Heavy Lower Day Squat 3sets x 6 reps 85KG Deadlift 2sets x 6 reps 64KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 64KG 2week progress Barbell Bent Over Row 3sets x 6 reps 62KG Behind neck Press 1setx 6reps 26.5KG 2week progress. Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 71KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 59.5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 63KG Dumbell side row (pause at full contraction) 6sets x 4 reps 27KG Behind Neck Press 1set x 10 28.5KG (pause) Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps This post has been edited by low yat 82: Oct 7 2015, 03:06 PM
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TSlow yat 82	Oct 16 2015, 02:33 PM Show posts by this member only \| IPv6 \| Post #131
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(low yat 82 @ Oct 7 2015, 03:06 PM) on n off wit personal life prob. not able to do proper cuttings n workout...pfftt will concentrate on control program to maintain n improve technique till hav d time to really workout....currently restart cutting cycle again... updating the current workout program. QUOTE 31st cycle Heavy Lower Day Squat 3sets x 6 reps 85KG Deadlift 2sets x 6 reps 64KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 64KG 2week progress Barbell Bent Over Row 3sets x 6 reps 62KG Behind neck Press 1setx 6reps 26.5KG 2week progress. Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 71KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps ~~59.5~~64KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 62KG ~~Dumbell side row (pause at full contraction) 6sets x 4 reps 27KG~~ BENT OVER ROW 6sets x 4 55KG Behind Neck Press 1set x 10 28.5KG (pause) Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps
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TSlow yat 82	Dec 4 2015, 09:38 AM Show posts by this member only \| IPv6 \| Post #132
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	all were sheet. lost all motivations due to bz schedule n etc. decided stop cutting. concentrate on ttde at 2000-2200kcal. tryin my best to shorten workout time n gain momentum bc in lifting progress.. QUOTE 32st cycle Heavy Lower Day 1 Squat 3sets x 6 reps 87.5KG 2 week progress Optional Exercise 3sets x 12reps Heavy Lower Day 2 Deadlift 2sets x 6 reps 75KG Optional Exercise 3sets x12reps HeavyUpper Day Bench Press 3sets x 6 reps 66.5KG 2week progress Barbell Bent Over Row 3sets x 6 reps 64KG Behind neck Press 1setx 6reps 28.5KG 2week progress. Chin Up 1set x 6 5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps ALTERNATE CONTROL LOWER DAY WITH CONTROL UPPER DAY Control Lower Day 1 Pause Squat 6sets x 4 reps 71KG Optional Exercise 3sets x 12reps Control Lower Day 2 Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 66.5KG Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 62KG BENT OVER ROW 6sets x 4 55KG (PAUSE) Behind Neck Press 1set x 10 28.5KG (pause) Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps
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TSlow yat 82	Sep 21 2016, 04:32 PM Show posts by this member only \| Post #133
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	bump... updatin bc my thread..
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alpha33	Sep 22 2016, 12:25 PM Show posts by this member only \| Post #134
Regular Senior Member 1,010 posts Joined: Apr 2005	Drillz nya di mana??? Takde drillz, ada wall of text, how to motivate the young ones?? For.eg me.
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TSlow yat 82	Sep 22 2016, 12:31 PM Show posts by this member only \| Post #135
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(alpha33 @ Sep 22 2016, 12:25 PM) Drillz nya di mana??? Takde drillz, ada wall of text, how to motivate the young ones?? For.eg me. oit. ini gua mia topic. its created for my journal record. not motivate othersss
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TSlow yat 82	Oct 4 2016, 11:07 AM Show posts by this member only \| Post #136
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	laying back program before actual lift. will need to wait till my sprained knee recover 1st.. 1st cycle QUOTE Strength/Hypertrophy Program Heavy Lower Day Squat 3 sets x 6 reps (65kg) Deadlift 2 sets x 6 reps (45 55kg) Exercise 3 sets x 8-12 reps Exercise 3 sets x 8-12 reps Heavy Upper Day Bench Press 3 sets x 6 reps (55kg) Primary Upper Back Exercise 3 sets x 6 reps (SINGLE SIDE ROW 28KG) Shoulder Exercise 1 set x 6 (ARNOLD PRESS 14KG) Upper Back Exercise #2 1 set x 6 (PULLDOWN 70LBS) Exercise 3 sets x 8-12 reps Exercise 3 sets x 8-12 reps ALTERNATE Hypertrophy Lower Back Squat 5 sets x 8 reps (55kg) Deadlift Variation 3 sets x 8 reps (ROMANIAN DEADLIFT 27KG) Hamstring Curl 3 sets x 12 reps (LEG CURL 27kg) Calf Raise 5 sets x 15 reps (59.5kg) Exercise 4 sets x 8-12 reps Exercise 4 sets x 8-12 reps ALTERNATE Hypertrophy Upper Chest Press (decline) 4 sets x 8 reps (4045kg) Incline Chest Press 4 sets x 8 reps (35KG) Upper Back Exercise #1 4 sets x 8 reps Upper Back Exercise #2 4 sets x 8 reps Shoulder Exercise 3 sets x 10 reps Bicep Exercise 3 sets x 10 reps Exercise 4 sets x 8-12 reps Exercise 4 sets x 8-12 reps » Click to show Spoiler - click again to hide... « (REV: 05082015): CHEST BARBELL BENCH PRESS 57.5KG 8 REPS (ST 68.5KG) NARROW GRIP 40KG 8REPS MACHINE BENCH PRESS 80LBS 8REPS MACHINE INCLINE PRESS 90LBS 6REPS EZBAR DECLINE PRESS 20KG 12REPS DUMBELL DECLINE PRESS 21.5KG 8REPS SMITH MACHINE DECLINE PRESS 30KG 8REPS DIPS ASSISTED 35KG 12 REPS (ST +12.5KG) BARBELL INCLINE PRESS 47.5KG 8REPS DUMBBELL CHEST FLY 14KG PER SIDE 8REPS EZBAR PULLOVER -BEHIND 15KG 8REPS CROSSOVER UP 15KG CROSSOVER DOWN 17.5KG SHOULDER DUMBELL SIDE ROW 10LBS 20REPS FRONT RAISE 10LBS 8REPS UPRIGHT ROW 39.5KG 6REPS MACHINE REAR DELTOIDS RAISE 20LBS MACHINE LATERAL DELTOID RAISE 80LBS 6REPS MACHINE OVERHEAD PRESS 40LBS 7REPS CUBAN PRESS 15KG 4REPS ARNOLD PRESS 14KG 6REPS BARBELL OVERHEAD PRESS 44KG 6REPS (ST 44KG) BARBELL REAR RAISE 35.5KG 8REPS BEHIND NECK PRESS 26.5KG 8REPS ARMS BICEP ISOLATE CURL DUMBELL 12KG 6REPS EZ BAR CURL 25KG 5REPS (ST 25KG) TRICEP EXTENTION 15KG 6REPS ALTERNATE BICEP CURL 12KG PER SIDE 8REPS BICEP CURL MACHINE 50LBS 6 REPS CHICKEN CURL MACHINE 30LBS 12REPS HAMMER CURL 14KG PER SIDE 8REPS DUMBELL TRICEP EXT 8KG 13REPS TRICEPS PUSHDOWN 60LBS 8REPS CHICKEN CURL EZBAR 15KG 10REPS BACK PULLDOWN 70LBS 8REPS PULL UP MACHINE 80LBS 6REPS NARROW CHIN ASSIST 41KG 6REPS (ST 2.5KG) MORNING SQUAT 25KG 11REPS SEATED ROW MACHINE 90LBS 6REPS SINGLE SIDE ROW 28KG 8REPS LOWER BACK MACHINE 80LBS 12REPS BEND OVER ROW 62KG 6REPS PENDLAY ROW 41.5KG 8REPS ST 57.5KG ROMANIAN DEADLIFT 27KG 12REPS STIFF LEGGED DEADLIFT 47.5KG 8REPS T-BAR ROW 59.5KG 6REPS SUMO DEADLIFT 103KG 6REPS (ST 103KG) CONVENTIONAL DEADLIFT 55KG 6REPS (ST55KG) ABS SIDE ABS 24KG 8REPS MACHINE CRUNCH PRESS 64KG 15REPS DECLINE ABS CRUNCH BARE 20REPS LOW ABS 70LBS 11REPS CORE TWIST 40LBS 6REPS DUMBELL CRUNCH PRESS 20KG 12REPS (ST 32KG) LYING LEG RAISE 7LBS 8REPS HANGING LEG RAISE 4KG 12REPS STANDING MACHINE CRUNCH 60LBS 12REPS LEGS LEG EXTENTION 140LBS 6REPS LEG CURL 80LBS 10REPS 27KG 12REPS CALF RAISE MACHINE 150LBS 8REPS 15 reps 59.5kg SLEDGE QUAD 30KG 13REPS GLUTUES 120KG 8REPS 60KG 12REPS CALF 80KG 12REPS 120KG 8REPS LEG PRESS (QUADRICEPS) 80LBS 20REPS LEG PRESS (GLUTES) 120LBS 8REPS FRONT SQUAT 52KG 8REPS (ST 52KG) LUNGE EZ BAR 22.5KG 7REPS PER SIDE BACK SQUAT 57.5KG 8REPS SS 85KG This post has been edited by low yat 82: Dec 5 2016, 12:33 PM
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TSlow yat 82	Dec 15 2016, 03:30 PM Show posts by this member only \| Post #137
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	finally, i guess its time to move to others program. been doin candito strength/control n strength/hyperthrophy program for like near 1 year plus. gonna go wit jason blaha Ice Cream Fitness 5x5 Novice Program..
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TSlow yat 82	Dec 15 2016, 04:01 PM Show posts by this member only \| Post #138
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	Ice Cream Fitness 5x5 but since m cutting will b using QUOTE The cutting version is 3x5 for main lifts, 2x8 for accessory lifts. wit failure n deload of 10-15% (2 straight session failure denotes to this.) n progression of 5lbs +- per another session (durin cutting) QUOTE 1st cycle Week One Day 1 - Workout A Day 3 - Workout B Day 5 - Workout A Week Two Day 1 - Workout B Day 3 - Workout A Day 5 - Workout B ICF Workout A Squats 3x5 55kg Bench Press 3x5 47.5kg Bent Over Row 3x5 35kg Barbell Shrugs 2x8 35kg Tricep Extensions (n pullover) 2x8 15kg Straight Bar or Incline Curls 2x8 15kg Hyperextensions with plate 2x10 15kg Cable Crunches 3x10 ICF Workout B Squats 3x5 55kg Deadlift 1x5 50kg Standing Press 3x5 15kg Bent Over Row (10% lighter than Workout A) 3x5 30kg Close Grip Bench Press 2x8 30kg Straight Bar or Incline Curls 2x8 15kg Cable Crunches 3x10
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Npad	Dec 16 2016, 08:57 AM Show posts by this member only \| Post #139
Casual Junior Member 356 posts Joined: Nov 2016	Why ICF though? It's a shit program.
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TSlow yat 82	Dec 16 2016, 09:54 AM Show posts by this member only \| Post #140
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(Npad @ Dec 16 2016, 08:57 AM) Why ICF though? It's a shit program. i dunno. jus google n saw this. so wanna try few months n see how .
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