Monday [Chest]

Flat Benchpress [Yes, yes I know....Next week drop.~]

40lbs warmup x 10
100lbs x 10
120lbs x 8
160lbs x 4
180lbs x 2 [Second rep needs assistance]

Decline Benchpress [Done with dumbells. So it's "Weight per hand"]

40lbs x 10
50lbs x 10
60lbs x 8 [3 sets at this weight]

Incline Benchpress. [Done with dumbells]

30lbs x 10
40lbs x 10 [3 sets]
50lbs x 5

Machine ones, you knoe? The ones they kepit your chest

60lbs x 10 [4 sets]

Bodweight dips

10 reps x 3 sets


10 mins jog at 9KM/h

This post has been edited by pizzaboy: Dec 2 2006, 07:21 PM

wait ah, chup.....wednesday journal
leg day

Squats:

Bar x 10 reps
30KG x 10 reps
40KG x 8 reps
50KG x 8 reps
60KG x 6 reps
65KG x 4 reps

I will be trying 70KG x 1 rep or 2 reps this Wednesday

Leg Presses

100KG x 10 reps
120KG x 8 reps
120KG x 8 reps
120KG x 8 reps

Leg Curls

50LBS x 10 reps
50LBS x 10 reps
50LBS x 10 reps
50LBS x 10 reps

Usually., I'll drink 500 ML milk before and 500ML milk+oats+honey+4 eggs after a workout

This post has been edited by pizzaboy: Jul 11 2006, 11:36 AM

Thursday [Shoulder Days]

Overhead Behind Neck Barbell Press

With Bar x 10 reps
20lbs x 10 reps
40lbs x 10 reps [2 sets]
50lbs x 8 reps [1 set]
60lbs x 6 reps [1 set]

Overhead Dumbell Press

20lbs x 10 reps
25lbs x 10 reps
30lbs x 8 reps
40lbs x 6 reps
50lbs x 3 reps

Side Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps

Front Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps

That excercise, where you lift the bar up, with your arms close together and bring it slightly foward and lower. It's for the traps

60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps

Dips till my arms can't move anymore.
I donno why I do them for anyway, but they're pretty fun.

Yes, I really kill the shoulders. They're the weakest and smallest part. I've always been said that I don't have broad shoulders, so let's see if this helps make it broader.

OH Yeah, one more thing. When doing squats, rest the bar on your traps. It puts tremendous pressure on them.

This post has been edited by pizzaboy: Jul 11 2006, 01:43 PM

Back Day [Friday]

Deadlift

120lbs x 10 reps
160lbs x 8 reps
180lbs x 6 reps
200lbs x 4 reps [Repeat 3 sets]

Barbell Row

80lbs x 10
100lbs x 8
120lbs x 5 [Repeat 3 sets]

Behind Neck Cable Pulldown

60lbs x 10
70lbs x 8 [2 sets]
80lbs x 6 [1 set]

Cable Row

70lbs x 10 reps [Repeat 4 sets]


This post has been edited by pizzaboy: Jul 11 2006, 01:42 PM

errrr.......can tell me wat is flat benchpress,decline and incline benchpress?

Flat......the bench is flat

-----------

incline, the bench incline


decline, the bench decline



This post has been edited by pizzaboy: Jul 10 2006, 10:02 PM

icic.thnx !

Good work on the new PR for the flat barbell bench. But if you want to max out on heavy doubles, i suggest you reduce the total number of work sets prior to the max attempt. Try not to max out if you're doing high volume work.
And wtf.... the machine where they kepit your chest is called the machine flye you idiot. Lol.
Try to make dips a staple of your work out. I notice they are last priority in your cheat workout. They hit the lower pecs like no other. They are MUCH better than decline bench pressing, trust me. You can reduce overall volume by replacing the decline bench with weighted dips.
Good work all in all.

Yokie mister darkie.....
I'm going to be doing arm workouts also soon.
They are just not growing.

Eat more. Lol. Or if you want, add in biceps on back day and triceps on chest day. Working the push and pull muscles on one day each will allow more recovery time. 2-3 sets of bicep work thrown in after back work is enough to fry them. Same goes for tris on chest day. Let us know how it goes.

eh u go gym everyday ?

Yokie. Shall do that. Tomorrow's legs day. OH.......................can you feel it babE!! WOOHOO!!! Maybe if I can stlll tahan i go kacau the bicep curls a while

4-5 days a week. Depends

Shit. A word of warning. Don't poke your head into the Cupid's section unless you want to get catabolic. This place is so much better. Lol.

Yo buddy! Squat day today? Here's a motivational pic for you.

hey damn you!
that's not true
that cannot be true!! No girl warms up with 65KILOS!! I hope~
you're mean.

You'd be surprised. She's bloody strong for a girl man. She lifts pretty heavy, especially her leg press pic i posted above. That'll shame you into pushing yourself harder bro.

Okay, update on my session. I failed to hit 70KG's. Body didn't allow it.

Went with;
Squats

20KG x 10 reps
40KG x 10 reps
50KG x 8 reps (3 sets)
60KG x 4 reps

Leg Press

120KG x 10 reps (3 sets)

Leg Curls

22KG x 10 reps (3 sets)

I can't feel my legs..........ouhch....
And darkie, I fricken lost weight. Baskitful, I'm at 68KG pulak. ARGH

Workout looks pretty good. Eat more to compensate for extra caloric expenditure due to basketball.
Don't aim for 70kgs too fast. Try to hit more reps with 60kgs. I noticed you managed to do 4 reps, pretty good but try hitting at least 8 reps before you up the poundage. Another option is, now that you might be plateauing, you can try making smaller increments like going for 62.5kgs.
Maybe the other guys here can give feedback too. Try asking Flesh or Potato.

who cares if its true or not, with a body like that she could tell me she warms up with 200kg's and i'd believe her.

Overhead Behind Neck Barbell Press

20lbs x 10 reps
40lbs x 10 reps
50lbs x 8 reps
60lbs x 6 reps

Overhead Dumbell Press

25lbs x 10 reps
30lbs x 8 reps
40lbs x 6 reps
50lbs x 3 reps

Side Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps


Front Lateral Raises

15lbs x 10 reps [REALLY SLOW. 2 seconds up, 2 seconds hold, 2 seconds down]
15lbs x 10 reps
15lbs x 10 reps

That excercise, where you lift the bar up, with your arms close together and bring it slightly foward and lower. It's for the traps

60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps

Barbell Row

80lbs x 10
100lbs x 8
120lbs x 5

Cable Row

80lbs x 8
80lbs x 8
80lbs x 8

Yes I intend to add back/shoulder workout this week. I can't split shoulders and back for this week. Bleah.....this is the goal, donno if i'll achieve it