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TSlow yat 82	Sep 21 2014, 10:58 AM Return to original view \| Post #41
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	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	Oct 7 2014, 08:23 AM Return to original view \| Post #42
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	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	Nov 4 2014, 11:10 PM Return to original view \| IPv6 \| Post #43
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	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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TSlow yat 82	Nov 19 2014, 09:24 AM Return to original view \| Post #44
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	last update of d year. gonna use this as basis for strength training which schedule on next year or mid of next month. workout plan updates (REV: 19112014): » Click to show Spoiler - click again to hide... « CHEST (not include barbell weight - roughly 10kg) BARBELL BENCH PRESS 42.5KG 8 REPS (ST 45KG) NARROW GRIP 25KG 8REPS 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 +12.5KG) BARBELL INCLINE PRESS 35KG 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 30KG 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 BARBELL OVERHEAD PRESS 35KG 6REPS (ST 37.5KG) BARBELL REAR RAISE 32.5KG 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 10KG 12REPS 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 EZBAR 52.5KG 8REPS PENDLAY ROW 32.5KG 8REPS 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 HANGING LEG RAISE 4KG 12REPS STANDING MACHINE CRUNCH 60LBS 12REPS LEGS LEG EXTENTION 140LBS 6REPS LEG CURL 80LBS 10REPS CALF RAISE MACHINE 150LBS 8REPS 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 37.5KG 8REPS (ST 50KG) DEADLIFT 75KG 8REPS (ST 67.5KG) LUNGE EZ BAR 22.5KG 7REPS PER SIDE BACK SQUAT 57.5KG 8REPS SS 62KG
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TSlow yat 82	Nov 28 2014, 08:42 AM Return to original view \| Post #45
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(abcxyz @ Nov 27 2014, 07:04 PM) how much normally they charge? cheers and hope u recover well rm50 once treatment. already recover. nowadays when m goin heavy, i do stretching plus mobility works.
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TSlow yat 82	Dec 6 2014, 12:10 PM Return to original view \| IPv6 \| Post #46
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	roughly finish my home gym..now need buy more weight.. testing my hp video. doing 5th set of 12reps. roughly 30kg.lololol » Click to show Spoiler - click again to hide... « https://www.youtube.com/watch?v=jCPFYpuCCFg This post has been edited by low yat 82: Dec 6 2014, 12:15 PM
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TSlow yat 82	Dec 18 2014, 11:26 AM Return to original view \| Post #47
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	Cutting short on hyperthophy to 7weeks to giv more time for cardio. For this last week, gonna try my best taking down d bf% to 18%. Protein intake will b fairly high at least 120g. Will concentrate more on cardio, strengthening core n lower back. Cal intake will bump up back to 2087kcal. Steady state Cardio at least 30min non stop. Sloting in core works or lower back works once in awhile. Gogogo!
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TSlow yat 82	Dec 18 2014, 03:16 PM Return to original view \| Post #48
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(Amedion @ Dec 18 2014, 11:54 AM) No need cardio la. Just eat at maintenance and keep lifting heavy. The fats will eventually goes down and muscle mass + strength increase.. Huhu.. i wish.. but gotta hit my 2014 resolution. Will start strength program on next year. Still considerng use linear or intermediate program though... edited: » Click to show Spoiler - click again to hide... « include lasted workout. it was raining. had to end up wit doing deadlift onli at home... https://www.youtube.com/watch?v=MQzZTBsU2RM&list=UUKCLBlJdAc6hCY9y59Q0lJg https://www.youtube.com/watch?v=aPx2P7IAwcc&list=UUKCLBlJdAc6hCY9y59Q0lJg This post has been edited by low yat 82: Dec 23 2014, 12:13 AM
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TSlow yat 82	Dec 30 2014, 04:52 PM Return to original view \| Post #49
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	new year resolution 2015! -getting stronger. all major lift at least same wit bodyweight. -reducing BF to 17% -spending more time in part time job. will b using candito linear program. starting stats m gonna use (75% 1RM FOR HEAVY DAY & 70% 1RM FOR CONTROL DAY) BACK SQUAT 51KG DEADLIFT 70KG BARBELL BENT OVER ROW 49KG CHIN UP / PULLDOWN 2KG/ 65LBS BENCH PRESS 45KG OVERHEAD PRESS 31KG PAUSE SQUAT 48KG PAUSE DEADLIFT 65KG PAUSE BARBELL BENT OVER ROW 46KG CHIN UP / PULLDOWN 2KG/ 61LBS (NO PAUSE) BENCH PRESS 42KG OVERHEAD PRESS 29KG increment range from 0-5kg. increment period range from weekly for squat, deadlift, pause training. increment period in 2weeks for bench press, primary upper back n also pause primary upper back. increment period in 3 weeks for shoulders, secondary upper back. calories per day will be at 2200 TDEE. protein intake will b in normal averaging from 90g +- 10 Strength/Control Program QUOTE Monday Heavy Lower Day Squat 3sets x 6 reps Deadlift 2sets x 6 reps Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps Tuesday HeavyUpper Day Bench Press 3sets x 6 reps Barbell Bent Over Row 3sets x 6 reps Overhead press 1set x 6 Pulldown / Chin Up 1set x 6 Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Thursday Control Lower Day Pause Squat 6sets x 4 reps Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Friday Control Upper Day Spoto Press 6sets x 4 reps Barbell Bent Over Row (pause at full contraction) 6sets x 4 reps Overhead press 1set x 10 Pulldown / Chin Up (not paused) 1set x 10 Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps This post has been edited by low yat 82: Dec 30 2014, 11:46 PM
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TSlow yat 82	Dec 30 2014, 11:26 PM Return to original view \| IPv6 \| Post #50
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(Amedion @ Dec 30 2014, 05:59 PM) Good spotter there in the videos! muahahah!!!
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TSlow yat 82	Dec 30 2014, 11:55 PM Return to original view \| IPv6 \| Post #51
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(Amedion @ Dec 30 2014, 11:51 PM) Where u bought all those? I plan to setup home gym also but see budget la.. by luck. its 2nd hand. d cheapest i survey if brand new is from melaka..
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TSlow yat 82	Jan 8 2015, 08:38 AM Return to original view \| Post #52
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	finished 1st cycle. will b moving to 2nd cycle mostly by today or tomolo. 1st cycle QUOTE HEAVY DAY BACK SQUAT 50KG DEADLIFT 70KG BENCH PRESS 45KG BARBELL BENT OVER ROW 50KG CHIN UP / PULLDOWN 2KG/ 60LBS OVERHEAD PRESS 30KG CONTROL DAY (PAUSED) PAUSE SQUAT 47.5KG PAUSE DEADLIFT 65KG SPOTO PRESS 42.5KG PAUSE BARBELL BENT OVER ROW 45KG CHIN UP / PULLDOWN 2KG/ 61LBS (NO PAUSE) OVERHEAD PRESS 27.5KG (FAILED, had to reduce weight to 20kg...) 2nd cycle HEAVY DAY BACK SQUAT 52.5KG DEADLIFT 72.5KG BENCH PRESS 47.5KG BARBELL BENT OVER ROW 52.5KG CHIN UP / PULLDOWN 2KG/ 70LBS OVERHEAD PRESS 32.5KG CONTROL DAY (PAUSED) PAUSE SQUAT 50KG PAUSE DEADLIFT 67.5KG SPOTO PRESS 45KG PAUSE BARBELL BENT OVER ROW 47.5KG CHIN UP / PULLDOWN 2KG/ 70LBS (NO PAUSE) OVERHEAD PRESS 20kG
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TSlow yat 82	Jan 13 2015, 09:58 AM Return to original view \| Post #53
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	2nd cycle, goes as planned, some mistake on Paused deadlift where i did 67.5kg for 6x4 instead 3x4. no wonder sooo tired... OHP paused were reduced to 20kg n was done wit not much problem. OHP now will b 2weeks period to progress. 3rd cycle scheduled to start on 15.1.15 QUOTE Heavy Lower Day Squat 3sets x 6 reps 57.5KG Deadlift 2sets x 6 reps 75KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 50KG Barbell Bent Over Row 3sets x 6 reps 55KG Overhead press 1set x 6 35KG Pulldown / Chin Up 1set x 6 2KG/80LBS Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 52.5KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 70KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 47.5KG Barbell Bent Over Row (pause at full contraction) 6sets x 4 reps 50KG Overhead press 1set x 10 20KG (2WEEKS PROGRESS) Pulldown / Chin Up (not paused) 1set x 10 2KG/80LBS Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps edited: 4th cycle starts on 22jan15 decided to add 0lbs for control lower day in this 4th cycle. its been abit stress on lower back... QUOTE Heavy Lower Day Squat 3sets x 6 reps 60KG Deadlift 2sets x 6 reps 77.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 52.5KG Barbell Bent Over Row 3sets x 6 reps 57.5KG Overhead press 1set x 6 37.5KG Pulldown / Chin Up 1set x 6 2KG/90LBS Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 52.5KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 70KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 50KG Barbell Bent Over Row (pause at full contraction) 6sets x 4 reps 52.5KG Overhead press 1set x 10 22.5KG (2WEEKS PROGRESS) Pulldown / Chin Up (not paused) 1set x 10 2KG/90LBS Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps This post has been edited by low yat 82: Jan 21 2015, 04:02 PM
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TSlow yat 82	Jan 28 2015, 04:02 PM Return to original view \| Post #54
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	5th cycle starting today. gonna b 3 days workout this week coz gonna take holiday for few days swapping out accessory upper back horizontal n vertical workout wit other type like wat recommended in d program. ~~will stick to barbell OHP though coz feel there is alot more potential can achieve.~~ Heavy Lower Day Squat 3sets x 6 reps 62.5KG Deadlift 2sets x 6 reps 80KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 55KG Pendlay Row 3sets x 6 reps 30KG Overhead press 1set x 6 40KG Chin Up 1set x 6 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Lower Day Pause Squat 6sets x 4 reps 55KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 72.5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 50KG (next cycle on 52.5KG) Barbell Bent Over Row (pause at full contraction) 6sets x 4 reps 52.5KG (next cycle on 25kg for pendlay row) Overhead press 1set x 10 22.5KG (2WEEKS PROGRESS) (next cycle on 22.5kg) Pulldown / Chin Up (not paused) 1set x 10 2KG/90LBS (next cycle on 2kg for chin up) Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps edited: i was wrong. couldnt finish up barbell ohp 6reps..lolol. guess ill swap awhile for other type shoulder workout. This post has been edited by low yat 82: Jan 30 2015, 09:40 AM
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TSlow yat 82	Feb 3 2015, 01:47 AM Return to original view \| IPv6 \| Post #55
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	jus for record... finally my home fitness more or less is complete wit basics equipment. testing wit paused squat n sumo deadlift for control day » Click to show Spoiler - click again to hide... « https://www.youtube.com/watch?v=UGu-6G7Ieug https://www.youtube.com/watch?v=A17tStYh7jI This post has been edited by low yat 82: Feb 3 2015, 02:00 AM
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TSlow yat 82	Feb 3 2015, 04:53 PM Return to original view \| Post #56
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(Amedion @ Feb 3 2015, 09:33 AM) [/spoiler] Tailou. Ditch that slipper and belt. Keep that spotter. huhu. had to wear belt if not it was too tiring to finish control day workout within 1 hour especially my lower bc sore too much my dog aka cecelia is my loyal companion when m doin workout at home
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TSlow yat 82	Feb 4 2015, 11:15 AM Return to original view \| Post #57
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	gonna start on 6th cycle today. gonna b a memorable day yet again. will b squating at body weight!! gonna add x progression for control lower day coz m guessing will b abit tired goin in this cycle wit 1 day rest onli in between 5th cycle. QUOTE Heavy Lower Day Squat 3sets x 6 reps 65KG Deadlift 2sets x 6 reps 82.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 57.5KG Pendlay Row 3sets x 6 reps 35KG Upright Row 1setx 6reps 27.5KG 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 57.5KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 72.5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 52.5KG Pendlay Row (pause at full contraction) 6sets x 4 reps 25KG Upright Row 1set x 10 22.5KG Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps edited: typo This post has been edited by low yat 82: Feb 9 2015, 09:36 AM
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TSlow yat 82	Feb 4 2015, 03:54 PM Return to original view \| Post #58
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(Kaffatsum @ Feb 4 2015, 01:56 PM) How's canditos program working for you? Any pros/con's you feel it has over other programs? In terms of strength/hypertrophy work, volume, intensity, etc I might run it in the future. cant comment much as this is d 1st strength based linear program i tried. if compare to bro split, its definitely less cardio consuming but anyway, imho d major pros of d program is having less strict program. weekly progress depends on how u fell 0-10lbs. in other words, its kinda flexible. 4days per week workout can b shorthen to 3days workout. basically, candito comes out wit 3 template, strength control (candito recommend starts wit this), strength power n strength hyperthrophy.
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TSlow yat 82	Feb 9 2015, 09:38 AM Return to original view \| Post #59
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	gonna start on 7th cycle in another 2 days. it will b my last heavy days at commercial gym. after will concentrate at home n once in a while will go local community gym. QUOTE Heavy Lower Day Squat 3sets x 6 reps 67.5KG Deadlift 2sets x 6 reps 85KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 60KG Pendlay Row 3sets x 6 reps 37.5KG Upright Row 1setx 6reps 30KG 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 60KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 75KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 55KG Pendlay Row (pause at full contraction) 6sets x 4 reps 27.5KG Upright Row 1set x 10 25KG Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps edited: typo 1st bench press at home..spoto pressss g0d6Om99_0I This post has been edited by low yat 82: Feb 17 2015, 10:43 PM
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TSlow yat 82	Feb 18 2015, 12:50 AM Return to original view \| IPv6 \| Post #60
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	8th cycle starts on today at home. had difficulties choosing warm ups n etc coz d weight plate some r in kg n some r in lbs rclxub.gif hopeefuly will get used to it. somemore when doin DL, 1 side of d 1.25kg dropped.... decided to use 'real weight', barbell b4 this were calculated as 10kg. now gonna use 15kg. gonna write 9th cycle as well since dun think hav much time to think ab it during CNY laugh.gif Updated: added in control upper day for 8th cycle coz got abit free time. Had to update on 9th cycle control upper day QUOTE 8th cycle Heavy Lower Day Squat 3sets x 6 reps 71.5KG Deadlift 2sets x 6 reps 90.75KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 63KG Pendlay Row 3sets x 6 reps 39KG Upright Row 1setx 6reps 33KG 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 63KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 77KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 56.5KG Pendlay Row (pause at full contraction) 6sets x 4 reps 30KG Upright Row 1set x 10 26.5KG Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps QUOTE 9th cycle Heavy Lower Day Squat 3sets x 6 reps 74KG Deadlift 2sets x 6 reps 94KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 65.5KG Pendlay Row 3sets x 6 reps 41.5KG Upright Row 1setx 6reps 35.5KG 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 62KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 77KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 59KG Pendlay Row (pause at full contraction) 6sets x 4 reps 32KG Upright Row 1set x 10 29KG Chin Up (not paused) 1set x 10 2KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps j90bcHgbS1A XOo8ueFzVXs This post has been edited by low yat 82: Mar 2 2015, 12:20 AM
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