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TSlow yat 82	Feb 26 2015, 12:50 AM Return to original view \| IPv6 \| Post #61
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(NGV22 @ Feb 25 2015, 02:27 AM) you should probably stop jerkng the bar during deads. i will keep an eye on your progress using this routine ya. i noticed dat too.. i accidentally develop it when doin paused deadlift. lol...n also it seems d upper body is not tight enough. tryin to fix too low hips , n also neck is like wanna break.. lol.. i might jump to candito linear strength-hyperthrophy since i jus hit my 2015 resolution , dat is all major lift at least same wit bodyweight. my benching has gone to 65.5kg. This post has been edited by low yat 82: Feb 26 2015, 12:52 AM
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TSlow yat 82	Feb 26 2015, 12:58 AM Return to original view \| IPv6 \| Post #62
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	9th cycle for heavy day. at last benching at BW!! really took alot energy on lower day heavy..doesnt expect like dat since i already took 2 days high carb.. heavy upper day feels so easy. time to consider wrist wrap n also low bar squat.. nNTjucS6rMA B_sVxo-JOiU mNL-L8giNGk
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TSlow yat 82	Feb 26 2015, 12:59 AM Return to original view \| IPv6 \| Post #63
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(alien9 @ Feb 26 2015, 12:52 AM) If you can, try to keep neutral spine position on your neck. That neck position is very bad. thanks for d heads up. i notice dat too. tryin to fix it 1 by 1
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TSlow yat 82	Feb 28 2015, 01:35 PM Return to original view \| IPv6 \| Post #64
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	yesterday afternoon tried perfecting some deadlift form n playing around wit technique. wanted to switch back to conventional deadlift, but it feels very stressing out d lower back. but if sumo, had abit of mobility issue... tried as well fixing broken neck syndrome... but when its getting heavy, cannot fix much also.... » Click to show Spoiler - click again to hide... « iroetFjI-BQ kHLSkHVt6aw
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TSlow yat 82	Feb 28 2015, 04:19 PM Return to original view \| IPv6 \| Post #65
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(NGV22 @ Feb 28 2015, 03:37 PM) of course u are feeling it in low back, ur lower back is verry rounded during conventional deads deadlift is all about hip hinge. u should feel it in the hams and glutes, maybe some quads during the first half of movement. there is not supposed to feel in lower back, if u have, u are doing smtg wrong i recon u to lower the weight and practice form again. deadlift indeed takes very long time to master form. i suggest doing romanian deadlift so u undertand the concept of hip hinge u r right. didnt do correctly. i guess coz not much practice on conventional deads. stopped since i started to use sumos. for beginnin think its good idea to slot in romanian / conventional as optional excersize 1st.
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TSlow yat 82	Mar 2 2015, 12:21 AM Return to original view \| IPv6 \| Post #66
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	10th cycle on d way... will start minor cut as well. gonna cut 3-4days every week for roughly 200 per day for now. gonna start back weight measure n BF (using caliper for this time). for beginning gonna target reduction of 1% BF QUOTE 10th cycle Heavy Lower Day Squat 3sets x 6 reps 76KG Deadlift 2sets x 6 reps 96.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 68.5KG Pendlay Row 3sets x 6 reps 44KG Upright Row 1setx 6reps 37G 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 65.5KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 79KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 61.5KG Pendlay Row (pause at full contraction) 6sets x 4 reps 34.5KG ~~Upright Row 1set x 10 31KG~~ 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: Mar 8 2015, 08:04 PM
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TSlow yat 82	Mar 4 2015, 12:14 PM Return to original view \| Post #67
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	updates on my 10th cycle. didnt hav any prob hitting number for squat n bench, but i hav failed 1st time for my deadlift at 96.5kg. therefore, gonna reduce my deadlift for 11th cycle to 90kg.... n also i jus started bc calculating weight n BF. this time i use caliper n cikai weight scale. from d caliper, it seems m having 18% BF. using calculator from scoobyworkshop website. bcause of lower BF %, thus m had to change my 2015 resolution as well to reduce BF to 15% instead of 17%. m now havin slight pain on my left shoulder... darn..
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TSlow yat 82	Mar 5 2015, 08:20 AM Return to original view \| Post #68
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(NGV22 @ Mar 5 2015, 02:25 AM) i doubt that gonna do much for you. i would say if ur bf are less than 20% keep bulking, if u are above 20% keep cutting. i would say mini cuts are for bodybuilders who are competing for an event etc. the strongest reason why i object this is you are running a linear progression strength routine, and that cut gonna hinder your progress. i have no experience in cutting, this is just my input check it up with sports physio or chiro, stop any exercises that induce the pain. imho, mini cuts doesnt really meant for bodybuilders. its jus a cutting wit vry short period of time. in this cutting, m tryin out nett tdee on d day b4 heavy day & on heavy day. n will b cutting on d other days. in other words, m cutting 4days in every week. d vry minor pain came after i do heavy bench press. will see how it goes in 1 weeks time
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TSlow yat 82	Mar 8 2015, 08:12 PM Return to original view \| Post #69
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	if all goes well, 11th cycle on tomolo -shoulder pain is still there but much better. see how it goes on tomolo, but for now i included it in this cycle. -may include optional exercise targeting abbductors n reduce workout for DL variations during lower day - gonna start reduce cal intake to 400cal... durin no workout day n control day QUOTE Heavy Lower Day Squat 3sets x 6 reps 78.5KG Deadlift 2sets x 6 reps 90KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 71 68.5KG Pendlay Row 3sets x 6 reps ~~46.5~~ 48KG ~~Upright Row 1setx 6reps 38.5KG~~ behind neck press - bar onli 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 68KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 81.5KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 64KG Pendlay Row (pause at full contraction) 6sets x 4 reps 37KG Upright Row 1set x 10 32.5KG 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: Mar 11 2015, 02:07 PM
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TSlow yat 82	Mar 16 2015, 02:08 PM Return to original view \| Post #70
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	12th cycle on d way. - shoulder pain is still there but i didnt stop there. still taking weight but not gonna add more weight though for heavy bench day - crap, i failed for 1st time during squat at 78.5kg. cant finish up on d last reps. all bcoz of some technical error where i ATG and wasted a vry good amount of energy. - cal intake will reduce 400/day as per last week. QUOTE 12th cycle Heavy Lower Day Squat 3sets x 6 reps 71.5KG Deadlift 2sets x 6 reps 94KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 68.5KG Pendlay Row 3sets x 6 reps 49.5KG Upright Row 1setx 6reps 39.5KG 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 71KG Pause Deadlifts (pause right after weight comes off floor) 3sets x 4 reps 84KG Optional Exercise 3sets x 12reps Optional Exercise 3sets x 12reps Control Upper Day Spoto Press 6sets x 4 reps 63KG Pendlay Row (pause at full contraction) 6sets x 4 reps 41.5KG ~~Upright Row 1set x 10 32.5KG~~ arnold press 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: Mar 22 2015, 07:24 AM
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TSlow yat 82	Mar 17 2015, 02:55 PM Return to original view \| Post #71
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(NGV22 @ Mar 16 2015, 11:58 PM) what are the optional exercise u gonna include? and 6 sets of pendlay row i bet u hate it lol u should really becareful with ur shoulder man. it is not pleasant to have injured shoulder and aint doing upper body workouts for months. Optional really depends on my mood. Usually ill do light isolation works. Lol, pendlay row still ok coz d weight r still vry light. Huhu. I do noe my shoulder prob, but cant change old habit. not gonna increase weight but dont understand how i strain myself... mayb shocked coz weight increase too fas..
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TSlow yat 82	Mar 22 2015, 07:37 AM Return to original view \| IPv6 \| Post #72
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	updating my records... keeping it for future usage workout plan updates (REV: 22032015): » 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 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 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 37.5KG 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 57.5KG 6REPS PENDLAY ROW 32.5KG 8REPS ST 49.5KG ROMANIAN DEADLIFT 27KG 12REPS DEADLIFT 75KG 8REPS (ST 94KG) 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) LUNGE EZ BAR 22.5KG 7REPS PER SIDE BACK SQUAT 57.5KG 8REPS SS 71.5KG
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TSlow yat 82	Mar 23 2015, 11:49 AM Return to original view \| Post #73
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(ammarmustaqim @ Mar 22 2015, 10:06 PM) Good luck on finishing it ! finish wat? lol gonna start 13th cycle which is at d 4th months. learn alot using candito linear strength-control program. at the end of 12th cycle, had better technics of deadlift, squats, bench press n other accesory works. sinc this year resolution achieved, time to go back more towards bodybuilding. will b jumpin to candito linear strength-hyperthrophy program for now. in d manual, this program kinda blurly n not clear like control-strength program. but i guess d jiss is still d same. progression rules. 0-10lbs each week. gonna use my workout plan updates (REV: 22032015) as basis to begin with. - extremely minor shoulder pain but not gonna add more weight though for heavy bench day - cal intake at 2000cal/day (deficit 200cal) 3-4days for this week. end of minor cuts. QUOTE 13th cycle Heavy Lower Day Squat 3sets x 6 reps 73KG Deadlift 2sets x 6 reps 96.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 68.5KG Pendlay Row 3sets x 6 reps 52KG Overhead Press 1setx 6reps 37.5KG 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 37kg Stiff Legged Deadlift 3 sets x 8 reps 31kg Hamstring Curl 3 sets x 12 reps 30kg 1dumbell Calf Raise 5 sets x 15 reps 55kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (decline) 4 sets x 8 reps 20kg per side dumbell Incline Chest Press 4 sets x 8 reps 35.5kg Pendlay Row 4 sets x 8 reps 33kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 33kg Hammer Curl 3 sets x 10 reps 12.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Mar 28 2015, 09:25 AM
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TSlow yat 82	Mar 23 2015, 11:57 PM Return to original view \| IPv6 \| Post #74
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	keeping this for d record. finally able to finish up 2x6 at 96.5kg where i failed last time.. same weight, abit different technic n its still rounding bc easier to break d floor. can clearly which 1 i struggle alot..lol..keep on screamin M7SrgPieovg /MVc83cU_ZdM This post has been edited by low yat 82: Mar 24 2015, 12:02 AM
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TSlow yat 82	Mar 30 2015, 11:45 AM Return to original view \| Post #75
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	QUOTE(low yat 82 @ Mar 23 2015, 11:49 AM) finish wat? lol gonna start 13th cycle which is at d 4th months. learn alot using candito linear strength-control program. at the end of 12th cycle, had better technics of deadlift, squats, bench press n other accesory works. sinc this year resolution achieved, time to go back more towards bodybuilding. will b jumpin to candito linear strength-hyperthrophy program for now. in d manual, this program kinda blurly n not clear like control-strength program. but i guess d jiss is still d same. progression rules. 0-10lbs each week. gonna use my workout plan updates (REV: 22032015) as basis to begin with. - extremely minor shoulder pain but not gonna add more weight though for heavy bench day - cal intake at 2000cal/day (deficit 200cal) 3-4days for this week. end of minor cuts. 14th cycle, -cal intake at tdee 2200kcal. Wit higher proten intake on hyperthrophy day n d day after. - shoulder r near pain free. -finally failed bench press at d same weight i did for d pass 3cycle. This due to technical error though. Gonna drop till 61kg. N based on candito new approach, m gonna swap away tng bench wit paused bench.. -gonna start 14th cycle mayb not today coz d calf muscle still n pain. QUOTE 14th cycle Heavy Lower Day Squat 3sets x 6 reps 75.5KG Deadlift 2sets x 6 reps 98.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 61KG Pendlay Row 3sets x 6 reps 54.5KG Overhead Press 1setx 6reps 40KG 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 39.5kg Stiff Legged Deadlift 3 sets x 8 reps 33kg Hamstring Curl 3 sets x 12 reps 15kg 1dumbell Calf Raise 5 sets x 15 reps 55kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (decline) 4 sets x 8 reps 20.5kg per side dumbell Incline Chest Press 4 sets x 8 reps 37kg Pendlay Row 4 sets x 8 reps 35.5kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 33kg Hammer Curl 3 sets x 10 reps 12.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Apr 9 2015, 12:41 AM
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TSlow yat 82	Apr 5 2015, 10:02 PM Return to original view \| IPv6 \| Post #76
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	Started 15th cycle today. -finally break 100kg for deadlift! -no pain in shoulder -completed emergency fund, its time to save for next year investment QUOTE 15th cycle Heavy Lower Day Squat 3sets x 6 reps 78.5KG Deadlift 2sets x 6 reps 101KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 63KG Pendlay Row 3sets x 6 reps 57.5KG Overhead Press 1setx 6reps 41.5KG 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 41.5kg Stiff Legged Deadlift 3 sets x 8 reps 35.5kg Hamstring Curl 3 sets x 12 reps 20kg 1dumbell Calf Raise 5 sets x 15 reps 55kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (decline) 4 sets x 8 reps 20.5kg per side dumbell Incline Chest Press 4 sets x 8 reps 39.5kg Pendlay Row 4 sets x 8 reps 37kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 33kg Hammer Curl 3 sets x 10 reps 12.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Apr 21 2015, 01:00 PM
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TSlow yat 82	Apr 13 2015, 05:12 PM Return to original view \| Post #77
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	Started 16th cycle yesterday -bz wit my newborn son.. but will do both heavy days. most probably changing to 3workout days. Means 1hyperthrophy day - changing pendlay rows which been doin since 5th cycle till now To tbar row. -hyperthrophy isolation progress in every 3weeks QUOTE 16th cycle Heavy Lower Day Squat 3sets x 6 reps 79.5KG Deadlift 2sets x 6 reps 103KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 65.5KG Tbar Row 3sets x 6 reps 35KG Overhead Press 1setx 6reps 41.5KG 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 44kg Stiff Legged Deadlift 3 sets x 8 reps 37kg Hamstring Curl 3 sets x 12 reps 25kg 1dumbell Calf Raise 5 sets x 15 reps 57.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps Hypertrophy Upper Day Chest Press (decline) 4 sets x 8 reps 21.5kg per side dumbell Incline Chest Press 4 sets x 8 reps 41.5kg Pendlay Row 4 sets x 8 reps 39.5kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 35.5kg Hammer Curl 3 sets x 10 reps 13.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Apr 21 2015, 12:58 PM
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TSlow yat 82	Apr 21 2015, 01:24 PM Return to original view \| Post #78
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	started 17th cycle yesterday. - too bz again this week... - done dealift n squat. d real struggle begins..total form breakdown on deadlift start to feels heavy till u cant think ab wether ur form is correct or not. will try to improve on form though on next cycle.goona upload shortly d video.. QUOTE 17th cycle Heavy Lower Day Squat 3sets x 6 reps 81.5KG Deadlift 2sets x 6 reps 105.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 66.5KG Tbar Row 3sets x 6 reps 37KG Overhead Press 1setx 6reps 44KG 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 46kg Stiff Legged Deadlift 3 sets x 8 reps 41.5kg Hamstring Curl 3 sets x 12 reps 25kg 1dumbell Calf Raise 5 sets x 15 reps 57.5kg 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 44kg barbell Incline Chest Press 4 sets x 8 reps 44kg Pendlay Row 4 sets x 8 reps 41.5kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 35.5kg Hammer Curl 3 sets x 10 reps 13.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Apr 26 2015, 10:54 AM
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TSlow yat 82	Apr 26 2015, 11:03 AM Return to original view \| IPv6 \| Post #79
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	17th cycle DL.. not sure can increase more weight or not. Suppose start 18th cycle today but legs still pain mayb still not familiar wit hyperthrophy day.. » Click to show Spoiler - click again to hide... « _4fHeu7vmNI -shrinking to 3days workout per cycle due to time constrain as need take k my son.. QUOTE 18th cycle Heavy Lower Day Squat 3sets x 6 reps 84KG Deadlift 2sets x 6 reps 107KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 68.5KG Tbar Row 3sets x 6 reps 39.5KG 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 Upper Day Chest Press (flat) 4 sets x 8 reps 44kg barbell Incline Chest Press 4 sets x 8 reps 44kg Pendlay Row 4 sets x 8 reps 41.5kg Chin Up 4 sets x 8 reps Barbell rear raise 3 sets x 10 reps 35.5kg Hammer Curl 3 sets x 10 reps 13.5kg per side dumbell Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps This post has been edited by low yat 82: Apr 28 2015, 03:58 PM
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TSlow yat 82	May 5 2015, 09:55 AM Return to original view \| Post #80
time is nearing to end Senior Member 4,081 posts Joined: Aug 2005	-failed 2nd time on deadlift.... deload till 101.5kg.. -again... too bz wit life... QUOTE 19th cycle Heavy Lower Day Squat 3sets x 6 reps 86KG Deadlift 2sets x 6 reps 101.5KG Optional Exercise 3sets x12reps Optional Exercise 3sets x 12reps HeavyUpper Day Bench Press 3sets x 6 reps 71KG Tbar Row 3sets x 6 reps 41.5KG Overhead Press 1setx 6reps 46KG 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 47.5kg Stiff Legged Deadlift 3 sets x 8 reps 44kg Hamstring Curl 3 sets x 12 reps 25kg 1dumbell Calf Raise 5 sets x 15 reps 57.5kg Optional Exercise 4 sets x 8-12 reps Optional Exercise 4 sets x 8-12 reps edited: update. crap.. too bz. not able to squeeze in 3 workout days... onli able to do 2 heavy days..which end up failure for bench press..lol This post has been edited by low yat 82: May 14 2015, 09:52 AM
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