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TSlow yat 82
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 Jun 26 2014, 08:39 AM
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witout knowing i act completed 2weeks of pyramid systems phase...zzz. time to get on wit strictly hypertrophy phase. reps range 10-12 for d next 3 weeks workout plan updates (REV: 26062014): » Click to show Spoiler - click again to hide... «
CHEST
BARBELL BENCH PRESS 35KG 5 REPS (ST 37.5KG)
MACHINE BENCH PRESS 80LBS 8REPS
EZBAR DECLINE PRESS 20KG 12REPS
SMITH MACHINE DECLINE PRESS 30KG 8REPS
DIPS ASSISTED 40KG 10 REPS (ST +7KG)
BARBELL INCLINE PRESS 25KG 6REPS
DUMBBELL CHEST FLY 12KG PER SIDE 8REPS
EZBAR PULLOVER -BEHIND 15KG 8REPS
SHOULDER
DUMBELL SIDE ROW 10LBS 20REPS
FRONT RAISE 10LBS 8REPS
UPRIGHT ROW 20KG 8REPS
MACHINE REAR DELTOIDS RAISE 20LBS
MACHINE LATERAL DELTOID RAISE 60LBS 8REPS
MACHINE OVERHEAD PRESS 40LBS 7REPS
CUBAN PRESS 15KG 4REPS
ARNOLD PRESS 14KG 6REPS
EZBAR OVERHEAD PRESS 27KG 8REPS (ST 32.5KG)
ARMS
BICEP ISOLATE CURL DUMBELL 12KG 6REPS
EZ BAR CURL 22.5KG 5REPS (ST 30KG)
TRICEP EXTENTION 15KG 6REPS
ALTERNATE BICEP CURL 12KG PER SIDE 8REPS
BICEP CURL MACHINE 50LBS 6 REPS
HAMMER CURL 12KG PER SIDE 6REPS
DUMBELL TRICEP EXT 8KG 13REPS
TRICEPS PUSHDOWN 32.5KG 8REPS
BACK
PULLDOWN 70LBS 8REPS
CHIN ASSIST 41KG 6REPS (ST -14KG)
MORNING SQUAT 25KG 11REPS
SEATED ROW MACHINE 60LBS 8REPS
SINGLE SIDE ROW 20KG 8REPS
LOWER BACK MACHINE 70LBS 12REPS
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
LEGS
LEG EXTENTION 80LBS 11REPS
LEG CURL 80LBS 8REPS
CALF RAISE MACHINE 150LBS 8REPS
SLEDGE QUAD 30KG 13REPS
GLUTUES 60KG 13REPS
LEG PRESS (QUADRICEPS) 80LBS 20REPS
LEG PRESS (GLUTES) 120LBS 8REPS
FRONT SQUAT 35KG 8REPS (ST 47.5KG)
DEADLIFT 50KG 7REPS (ST 57.5KG)
LUNGE EZ BAR 20KG 14REPS
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NGV22
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Jun 29 2014, 03:02 AM
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wow that is one really high volume workout
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TSlow yat 82
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Jun 29 2014, 11:54 PM
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QUOTE(NGV22 @ Jun 29 2014, 03:02 AM) wow that is one really high volume workout huhu.. yup. somemore rest between sets 30-60sec. d load i think mostly r 40% +- of 1RM  |
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TSlow yat 82
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Jul 18 2014, 09:18 AM
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QUOTE(low yat 82 @ Mar 4 2014, 09:21 AM) retweaking again workout plan...n also needs redo supplement intake.. its kinda difficult to maintan muscle mass when running on cal deficit..according to tanita digital scales,it seems muscless mass r losing together wit fat. will take 2/5 scoop of whey protein b4 workout to try avoid muscle breakdown n d rest after workout. DAY A PECTORALS & TRICEPS DAY B ABS & CARDIO ENDURANCE DAY C BICEPS & DELTOIDS DAY D LEGS & BACK retweaking workout plan abit. having deadlift on d same day of legs day killed me...lol DAY A PECTORALS & TRICEPS DAY B ABS & CARDIO & DEADLIFT / LOWER BACK DAY C BICEPS & DELTOIDS DAY D LEGS & BACK & CARDIO meanwhile for supplements, changing labrada isolean pro to vegan proteins...huhu. true no cholesterol proteins.  
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TSlow yat 82
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Jul 25 2014, 10:52 AM
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d next phase has come!!! purely strength buliding for 1week.
for strength building will onli concentrate as of below wit reps range 2-6. 5 sets +2sets (warm up):
SET A
Bench press
Dips
SET B
Overhead press
BB curl
SET C
Front squat
pendlay rows
SET D
crunch press
deadlift
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TSlow yat 82
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Aug 4 2014, 11:10 AM
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QUOTE(low yat 82 @ Jul 25 2014, 10:52 AM) d next phase has come!!! purely strength buliding for 1week. for strength building will onli concentrate as of below wit reps range 2-6. 5 sets +2sets (warm up): SET A Bench press Dips SET B Overhead press BB curl SET C Front squat pendlay rows SET D crunch press deadlift finish!! happy wit current progress. not sure wether to continue pendlay rows or not. always sprain my upper back. pain is bearable though...had warm up alot but still d same , mayb urat terkejut wit explosive movement..lol... workout plan updates (REV: 04082014): » Click to show Spoiler - click again to hide... «
CHEST (not include barbell weight - roughly 10kg)
BARBELL BENCH PRESS 35KG 5 REPS (ST 40KG)
MACHINE BENCH PRESS 80LBS 8REPS
EZBAR DECLINE PRESS 20KG 12REPS
SMITH MACHINE DECLINE PRESS 30KG 8REPS
DIPS ASSISTED 40KG 10 REPS (ST +10KG)
BARBELL INCLINE PRESS 25KG 6REPS
DUMBBELL CHEST FLY 12KG PER SIDE 8REPS
EZBAR PULLOVER -BEHIND 15KG 8REPS
SHOULDER
DUMBELL SIDE ROW 10LBS 20REPS
FRONT RAISE 10LBS 8REPS
UPRIGHT ROW 20KG 8REPS
MACHINE REAR DELTOIDS RAISE 20LBS
MACHINE LATERAL DELTOID RAISE 60LBS 8REPS
MACHINE OVERHEAD PRESS 40LBS 7REPS
CUBAN PRESS 15KG 4REPS
ARNOLD PRESS 14KG 6REPS
EZBAR OVERHEAD PRESS 27KG 8REPS (ST 35KG)
ARMS
BICEP ISOLATE CURL DUMBELL 12KG 6REPS
EZ BAR CURL 22.5KG 5REPS (ST 25KG)
TRICEP EXTENTION 15KG 6REPS
ALTERNATE BICEP CURL 12KG PER SIDE 8REPS
BICEP CURL MACHINE 50LBS 6 REPS
HAMMER CURL 12KG PER SIDE 6REPS
DUMBELL TRICEP EXT 8KG 13REPS
TRICEPS PUSHDOWN 32.5KG 8REPS
BACK
PULLDOWN 70LBS 8REPS
CHIN ASSIST 41KG 6REPS (ST -14KG)
MORNING SQUAT 25KG 11REPS
SEATED ROW MACHINE 60LBS 8REPS
SINGLE SIDE ROW 20KG 8REPS
LOWER BACK MACHINE 70LBS 12REPS
BEND OVER ROW EZBAR 25KG 12REPS
PENDLAY ROW ST 42.5KG
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
LEGS
LEG EXTENTION 80LBS 11REPS
LEG CURL 80LBS 8REPS
CALF RAISE MACHINE 150LBS 8REPS
SLEDGE QUAD 30KG 13REPS
GLUTUES 60KG 13REPS
CALF 80KG 12REPS
LEG PRESS (QUADRICEPS) 80LBS 20REPS
LEG PRESS (GLUTES) 120LBS 8REPS
FRONT SQUAT 35KG 8REPS (ST 50KG)
DEADLIFT 50KG 7REPS (ST 65KG)
LUNGE EZ BAR 20KG 14REPS
This post has been edited by low yat 82: Aug 4 2014, 11:11 AM |
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Amedion
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Aug 4 2014, 11:19 AM
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Bro, I think you should build more strength before focusing on isolation workout. Deadlift should be in Back Day. Btw, no front squat?
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TSlow yat 82
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Aug 4 2014, 11:38 AM
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QUOTE(Amedion @ Aug 4 2014, 11:19 AM) Bro, I think you should build more strength before focusing on isolation workout. Deadlift should be in Back Day. Btw, no front squat? yup. i noe my strength is veli lousy... haha!but dun really like do compound moves. vry boring  front squat got a... jus no back squat coz its will sprain my lower back  deadlift is too tiring. has shifted it same day wit abs |
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Amedion
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Aug 4 2014, 11:56 AM
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QUOTE(low yat 82 @ Aug 4 2014, 11:38 AM) yup. i noe my strength is veli lousy... haha!but dun really like do compound moves. vry boring front squat got a... jus no back squat coz its will sprain my lower back deadlift is too tiring. has shifted it same day wit abs Oh sorry.. I meant back squat..  You should do compound first then only followed by isolation exercise. My opinion la.. Back Day : Deadlift Leg : Squat Chest : Bench Press Shoulder : Military Press Build strength lor so that you can lift heavier.. Burn more calories..  |
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TSlow yat 82
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Aug 4 2014, 04:32 PM
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QUOTE(Amedion @ Aug 4 2014, 11:56 AM) Oh sorry.. I meant back squat.. You should do compound first then only followed by isolation exercise. My opinion la.. Back Day : Deadlift Leg : Squat Chest : Bench Press Shoulder : Military Press Build strength lor so that you can lift heavier.. Burn more calories.. i did do compound move b4 followed wit isolations, but not meant to built strength. mayb start next year follow ur advice build more strength. moreover now m still learning to do weightlifting d correct way |
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TSlow yat 82
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Aug 6 2014, 02:41 PM
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1st time doin this type of meal myself...lol. need roughly 1 hr. make 2 sets for testing brown rice 1cup vege assorted 200g chicken sausage 1unit steam white egg 3unit taucu sauce 1 tablespon roughly 520 cal.. wit 26g protein.. 
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TSlow yat 82
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Aug 28 2014, 11:45 AM
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another round of DIY meal...muehehe... brown rice 1cup mung bean boiled half cup chicken n cheese cocktail sausage 2unit fry egg 1unit roughly 489 cal.. wit 27g protein.. 
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TSlow yat 82
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Aug 29 2014, 01:26 PM
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finally, done my back squat 2 days ago wit no back pain wit weight 18kg 12reps 5sets.  gonna add weight slowly. fcuk knee cannot over toes! lol. |
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SnailWithFingers
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Sep 9 2014, 02:12 PM
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how do you count the protein value from foods?
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TSlow yat 82
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Sep 9 2014, 04:49 PM
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QUOTE(SnailWithFingers @ Sep 9 2014, 02:12 PM) how do you count the protein value from foods? its calculations based on nutrition facts or from myfitnesspal |
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TSlow yat 82
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Sep 17 2014, 05:02 PM
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breaking my Deadlift PR, but hav hurt my back...damn...hav alrady miss out deadlift 2 sessions in a row... anyway, gonna take a few day rest mayb starting this weekend. in d meantime, m consumin glucosamine + msm and also urut urut abit hopin it will help to heal my back pain. not sure m ready for next week pure strength workout... workout plan updates (REV: 17092014): » Click to show Spoiler - click again to hide... «
CHEST (not include barbell weight - roughly 10kg)
BARBELL BENCH PRESS 42.5KG 8 REPS (ST 40KG)
MACHINE BENCH PRESS 80LBS 8REPS
MACHINE INCLINE PRESS 90LBS 6REPS
EZBAR DECLINE PRESS 20KG 12REPS
DUMBELL DECLINE PRESS 20KG 8REPS
SMITH MACHINE DECLINE PRESS 30KG 8REPS
DIPS ASSISTED 35KG 12 REPS (ST +10KG)
BARBELL INCLINE PRESS 30KG 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 27KG 8REPS
MACHINE REAR DELTOIDS RAISE 20LBS
MACHINE LATERAL DELTOID RAISE 80LBS 6REPS
MACHINE OVERHEAD PRESS 40LBS 7REPS
CUBAN PRESS 15KG 4REPS
ARNOLD PRESS 14KG 6REPS
EZBAR OVERHEAD PRESS 30KG 8REPS (ST 35KG)
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 12KG PER SIDE 6REPS
DUMBELL TRICEP EXT 8KG 13REPS
TRICEPS PUSHDOWN 60LBS 8REPS
CHICKEN CURL EZBAR 10KG 12REPS
BACK
PULLDOWN 70LBS 8REPS
PULL UP MACHINE 80LBS 6REPS NARROW
CHIN ASSIST 41KG 6REPS (ST -14KG)
MORNING SQUAT 25KG 11REPS
SEATED ROW MACHINE 90LBS 6REPS
SINGLE SIDE ROW 28KG 8REPS
LOWER BACK MACHINE 80LBS 12REPS
BEND OVER ROW EZBAR 50KG 7REPS
PENDLAY ROW ST 42.5KG
ROMANIAN DEADLIFT 27KG 12REPS
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
LEGS
LEG EXTENTION 140LBS 6REPS
LEG CURL 80LBS 10REPS
CALF RAISE MACHINE 150LBS 8REPS
SLEDGE QUAD 30KG 13REPS
GLUTUES 90KG 8REPS
CALF 80KG 12REPS 120KG 8REPS
LEG PRESS (QUADRICEPS) 80LBS 20REPS
LEG PRESS (GLUTES) 120LBS 8REPS
FRONT SQUAT 35KG 8REPS (ST 50KG)
DEADLIFT 70KG 7REPS (ST 65KG)
LUNGE EZ BAR 20KG 14REPS
BACK SQUAT 47KG 8REPS
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TSlow yat 82
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Sep 21 2014, 10:58 AM
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pain is still there, can feel 2 urat pop out or out of place. decided to take roughly 1week off. gonna concentrate on cardio n perfecting form.
i guess it a good time to increase d cutting for a week.. huhu
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TSlow yat 82
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Oct 7 2014, 08:23 AM
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went to chiropractor... ask me to take a rest 1st..says jus reallign back my urat at back spine. d haywire urat also causes pain at my hips area...zzzz singse advice me to take 3weeks out. but i insisting 1 week is more than enough |
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TSlow yat 82
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Nov 4 2014, 11:10 PM
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reducing pyramid system to 5session instead of 6. wanna get into hyperthrophy asap. cutting progress is ok n according to plan. will b getting into strength trainin end of this year. n also in d mid of preparing my own home fitness This post has been edited by low yat 82: Nov 6 2014, 10:53 PM |
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