Week 3 [Day 1]

hahah make big big
Squat
76
95
113
132
151

Bench
71
89
107
125
143 (I did 3 reps myself, final 2 had a lil help frm friend)

Row
57
71
85
99
113

2 sets of weighted (45lbs)back extensions
2 sets (6 reps) of "The Flag" created by Bruce lee
1 set of leg lifts (10 reps)
3 sets of 10 reps of close grip chin-ups.

As far as I have read, it's okay to do dips or chin-ups as accesorry work. So I did them. Benches was a little difficult. Squats are still easy. Rows, on the final set needed me to use a lil body help. Couldn't acclerate the weights.

I felt that it was a normal workout. I didn't feel extra good or anything. I think I'll be doin a lil cardio tmr. Gettin a lil flabby.

This post has been edited by pizzaboy: Sep 19 2006, 12:56 PM

Starting Position.


Final position.

You're supposed to lift your back off the bench, and lie on your shoulder blades.
Your knees should be straight too btw...but I couldn't do it. It's like an even more difficult version of carlsuen's "decline situps" hahaha

It's really, harder than you think.
I had to bend my knees at the final position, else I probabbly couldn't have went up back.
It did however, give my upper abs a tremendous workout.

My lats feel uneven. The right lats feel larger....hehe, weird~ Will continue doing pull-ups. Now training my pinch grips. Heavy......

This post has been edited by pizzaboy: Sep 19 2006, 10:53 AM

I am....but this is only the third week of the programme. The fifth week, then it'll go heavier right? And also, the weights input for squats, aren't reallly my maximum because i'm not sure myself of my maximum squats.
And the programme said, "rather than screw yourself by putting more weights than you can handle, take the lighter weights and still develop, albeit slower"

so that's what I am doin, I lowered the number written for the max weight. Slow and steady la....no rush, not say competing or what.

Not really lah, but got also la. my friend said they all stared.....annen one fool tried. He tried to keep his legs completely straight withotu bending the knee at all.
hahaha, the bench shook and he fell...did he really think it was easy?



Well bro, you're bigger sized mah....bruce lee was damn small sized, I'm also damn small sized, it's easier. I tink with training, might be able la....but still us lighter clowns will definitely get it easier.

Week 3 Day 2 [Wednesday]

Deadlift

100lbs+45lbs bar
120lbs+45lbs bar
141lbs+45lbs bar
161lbs+45lbs bar


Benchpress

85+45lbs bar
102+45lbs bar
119+45lbs bar
137+45lbs bar


Squats

76+45lbs bar
95+45lbs bar
113+45lbs bar
113+45lbs bar

Deadlifting was incredibly easy and with perfect form. I just blasted through 4 sets like it was a pie.
Probabbly because I did it first, before squats and benchpresses. I did benchpresses afterwards, but it was quite damn difficult because of the abdominal excercises I did on Monday. "The Flag" isn't a joke at all.

My squats, were quite difficult I must admit, especially with my abs hurting. Pretty bad.

I was unable to do any other accesorry excercises, like sit-ups, so I thought "if no sit-ups, then back extensions lah" still the core .....so what teh heck.....

i tried doin chins, my abs killed....so yeah, abs.....no joke.

OKAY.....now i'm lost!

but you said i'd get a burnout if i did overhead presses??
so i quit overhead presses.

i could add them on wednesdays...

btw, i added big caps just for the fun

This post has been edited by pizzaboy: Sep 21 2006, 10:35 AM

"oh ya.. get rid of the tri extention and DB overhead press.. you'll burn yourself out before week 5.. trust me.. the volume will be enough to kick your ass in week 6.. ask darklight, he's having trouble now.."

http://forum.lowyat.net/index.php?act=ST&f...dpost&p=8364803


So wait, I can do it lah? Just do it on other days...like wednesday?

oh...
darn, i like the inclines......oh well then...

i suppose i can't do the 3 main workouts, then add overhead presses and ab workouts as accesorry worK?

Week 3, Day 3. Friday

Squat
100x5
120x5
145x5
170x5
200x3
145x8 (Phew...8 reps is hard)

Benchpress
90x5
115x5
140x5
160x5
190x3
140x8

Row
80x5
100x5
120x5
140x5
160x3 (3rd rep I bent my back, so it was a cheat)
120x8

Weighted Dips
20KG+bodyweight x 6
20KG+bodyweight x 6
Bodyweight x 12

Bicep Curls
65LBS x 10
65LBS X 10
85LBS X 6

Tricep Extensions

I only used 5lbs dumbells because my abs were hurting. And if I did them lying down or standing up, it'll hurt really bad.

Overall, it was pretty good. I'm starting to feel that the heaviest set is the easiest. The 8 rep set, is pretty difficult, as I'd be pretty worn out by then. I still can't really get the rows form right. I dont' feel it stressing the back, so I'm really wondering if my movement is correct. No worries, I'll find out real soon

Week 4, Day 1 [Monday]

Weights are with the bar included. Bar weight, 45LBS.

Squat
100lbsx5
125lbsx5
150lbsx5
175lbsx5
200lbsx5

Bench
95lbsx5
120lbsx5
140lbsx5
165lbsx5
190lbsx5 (Up to the 3rd rep, then I needed help. Terribly difficult)

Row
80lbsx5
100lbsx5
120lbsx5
140lbsx5 (Got extremely hard here, so I switched to a Yates Row)
160lbsx5 (Also using a Yates Row)

Weighted Extensions, 30lbs x 10 x 2 sets
Weighted Sit-ups, 20lbs plate x 10 x 2 sets. Each rep, using 5 seconds to hold.

Overall, terrible workout. I didn't feel good at all, I felt sleepy and tired when I headed for the gym. Yeah, I can thank the fact that I went for badminton earlier and played for about 2 hours.

Badminton with friends VS Weightlifting......
hm....obvious choice la, badminton!

hahah, must have social fun mah....anyway, next time i'll remind them to set badminton on saturday or sunday.

and yeah, i'm plannin to retain the weight next week. Won't go up first.

Week 4, Day 2 [Wednesday]

Squat
100x5
125x5
150x5
150x5

Deadlift
140x5
170x5
195x5
220x5


Incline Benchpress
120x5
145x5
170x5
195x5[

I switched benchpress after deadlift, as I'm always very tired if I do benchpresses first. Overall, it all felt fine.

Squats was unusually easy.
Deadlifts was slightly more difficult than last week, where I put deadlifts first.
Benchpresses were moderate, and on the last set, 5th rep, I lowered it too fast and bounced it up. I did it again though.

Did 3 sets of abdominal excercises, and 3 sets of pull-ups. Felt pretty okay, just a bit lazy and tired when I got into the gym. Darned examinations....

This post has been edited by pizzaboy: Sep 27 2006, 08:24 PM

why cannot do??

i think the bench is setup really low so it's easy la......but it is still an incline. hahaha, if setup one click higher, then it's already a shoulder movement.
btw, i didn't put that stupid sunglasses emotiocon, hahaha somehow it appeaared. Oso dono how.

hey i read ur log la
ur doin box squattin nw ma....and i also read ur posts in elitefitness.com
and u said ur chiro u think u wana change d'fler. RM70 each treatment.
I got read 1, i jus duno how to comment.
=D

Week 4 Day 3 [Friday]
Squat
100x5
125x5
150x5
175x5
200x3
150x8 (painful, painful reps...)

Benchpress
95x5
120x5
140x5
165x5
190x3
140x8


Barbell Row
80x5
100x5
120x5
140x3
160x3
120x8

Bodyweight dips 3x12
Tricep extensions 44LBSx3x8
Bicep curls 60lbs x 3 x 8

"Back burn, back burn" That was really all taht was in my head when i did those rows. The squats were tiring, really tiring. Squats was pretty heavy as well, and benches were heavy, but it was all do'able. I think I will maintain this week, for next week. Been a bad week.

Since it was the last day for the campus gym (i use the university's gym), they had this "posing" thing. I might post pics if I can get some. =D
I look, really skinny.

erh.....yea....
it's memang lidat 1 la

of course i am, but this week i got exams and i really can't risk it
i can't go workout, might get too tired for exams.

so this week, i'll be doin pull-ups and push-ups daily, until next week. Then I can start to train again.

buwahahaha
you keep doing that ah?
hahaha, twice adi u used ur bro acc

this feels lik shiet..........a whole week of no weightlifting and next week also duno gym bukak anot...nearly 2 weeks man. I wonder if i'm losing strength while typing this....

pull sumore!!

Week 3 (Reset cuz of a 2 week break)

Squat
100lbsx5
120lbsx5
145lbsx5
170lbsx5
195lbsx5

Bench
90lbsx5
115lbsx5
140lbsx5
160lbsx5
180lbsx4 (Friend touched the bar on final rep)

Row
80lbsx5
100lbsx5
120lbsx5
140lbsx5 (Start of sloppy jerks)
155lbsx3 (last 2 reps, really jerk)

2x10x85lbs Good mornings (I cudn't do hyperextensions,cuz the "thing" was taken away... so I tried this)

Weighted Sit-ups with 35lbs plate x 4 sets x 8 reps

Military Presses

95lbsx10x3 sets

Monday workout, felt great to be back in the gym. All the weights felt heavier, but that's expected.

Week 3 [Wednesday]

Squat
95lbsx5
120lbsx5
155lbsx5
155lbsx5

Deadlift
135lbsx5
160lbsx5
190lbsx5
215lbsx5

Incline Benchpress
120lbsx5
140lbsx5
165lbsx5
190lbsx4 (Final rep, friend again touched the bar......)

Benchpresses were slightly difficult, often on the 3rd rep, I'd have to take a short pause, and press really hard for the 4th rep and the 5th rep will be a killer.
Squats was tiring, but nothing I cudn't handle.
Deadlifts, felt really quite easy, especially when I deload after each rep. Cool