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Pizza's Journal, Changed to a different workout.
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darklight79
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 Jul 10 2006, 11:12 PM
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I'll eat your food
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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.
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darklight79
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Jul 11 2006, 01:56 PM
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I'll eat your food
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QUOTE(pizzaboy @ Jul 11 2006, 01:45 PM) 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.  |
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darklight79
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Jul 11 2006, 10:07 PM
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I'll eat your food
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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.
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darklight79
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Jul 12 2006, 08:17 PM
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I'll eat your food
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QUOTE(pizzaboy @ Jul 12 2006, 06:34 PM) 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.  |
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darklight79
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Jul 12 2006, 08:28 PM
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I'll eat your food
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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.
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darklight79
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Jul 13 2006, 12:28 PM
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I'll eat your food
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Drop the front raises, your anterior deltoids get hit enough from bench pressing and shoulder pressing.
Do your back first before your shoulders as back is a bigger bodypart. I would recommend you grouping shoulders and chest together though, the back is a huge muscle and you need a whole session ot focus on it.
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darklight79
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Jul 13 2006, 12:31 PM
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I'll eat your food
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QUOTE(pizzaboy @ Jul 13 2006, 10:02 AM) okay this is a very strange question There' sthis guy with these stats I can bench 180lbs 2x, Dead 200lbs x 4 However, my squat is nowhere near his. I only squat 143LBS, that's like 90lbs less than his. Kinda annoying......urgh. Still not sacrificing perfect form for weight though. Will never do tat. Very simple. Most people put e-stats. They lie about how much they can lift. The best way is to back up lifts with a video like me. People can't say i'm lying about lifting heavy because I have videos of my lifts. |
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darklight79
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Aug 20 2006, 08:47 PM
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I'll eat your food
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Milk is your best friend.
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darklight79
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Aug 31 2006, 05:32 PM
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I'll eat your food
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QUOTE(iDk @ Aug 31 2006, 03:29 PM) you everytime workout also squat, is it ok to do that? Yes. I'm doing that. Wednesday is my light squat day at only 225lbs. Monday is heavy squat day at 310lbs. Why not? Your body will get used to it. |
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darklight79
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Sep 7 2006, 09:22 PM
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I'll eat your food
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QUOTE(carlsuen @ Sep 7 2006, 06:09 PM) great job dude!! i'm rather exited to see another fellow malaysian do this program!! u won't regret this man.. i GUARANTEE U!! oh ya dude.. squats and incline bench are supposed to be 3 set of 5 reps of the SAME weight!! omg.. did u take a look at my journal!?! pls briefly go thru it.. u will learn alot and save time on error.. spend 20 mins going thru better than waste 2 days.. deads working up to a top set of heaviest 5 reps.. same with military press too.. add the pullups on workout A if u want, or u could do dips instead as workout B already has chinups.. just a suggestion.. and add weight to the abwork when possible.. Bro, i think you made a mistake. Lol. He's doing the Single Factor of Madcow, not Rippetoe. Hehe. Idiot.  Anyway carl, i think i need 2 weeks off from squats and deadlifts. I think my body still needs to get acclimatized to the volume of day 2 of military presses, deadlifts and squats. Either i deload, reset the weight 2 weeks back or i take a complete rest because my lower back is b****in' to me already. |
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darklight79
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Sep 7 2006, 09:23 PM
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I'll eat your food
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Pizzaboy, great job on the lifts. You'll progress faster than any mormal bb'ing split trust me. All you need is patience. I'm glad i convinced you to get back to this program. carl is the monkey who intro'ed it to me. =P
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darklight79
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Sep 8 2006, 03:29 AM
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I'll eat your food
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QUOTE(lanny @ Sep 7 2006, 10:04 PM)  aduh!! sorry sorry!!! i feel so stooopid now.. haha!!! i confused u with greyshadow.. haha!! omg..  pizzaboy.. carry on with your work then.. but still.. u don't need inclines bench on wednesday anymore.. as you already have a variation of bench.. the flat one.. so i suggest that u sub the inclines for military presses instead.. haha!! i'm so dumb.. oh crap.. i did it again.. i signed in as my bro.. carl here..  " Not as stupid as doing 5 sets on day 2 for mp's dl's and squats. LOL!!! I'll never let you live that down. Ever!  |
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darklight79
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Sep 8 2006, 03:19 PM
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I'll eat your food
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QUOTE(carlsuen @ Sep 8 2006, 08:00 AM) Heh.... sorry. I needed some laughs. Remember, day 2 is 4 sets, not 5 k? in case you forget. |
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darklight79
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Sep 9 2006, 02:06 AM
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I'll eat your food
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QUOTE(pizzaboy @ Sep 9 2006, 02:03 AM) Alright. Friday (Week 1): Squats: 50LBS x 5 70LBS x 5 100lbs x 5 120lbs x 5 150lbs x 3 100lbs x 10 (pain sial!) Benchpress: 70lbs x 5 90lbs x 5 110lbs x 5 130lbs x 5 150lbs x 3 110lbs x 10 Rows: 50lbs x 5 70lbs x 5 90lbs x 5 110lbs x 5 130lbs x 3 70lbs x 5 Weighted Dips (15KG) 10 reps x 3 sets Throughout teh entire workout session, I drank oats and milk so yea.....I guess that's my post workout drink. For post-workout meal, I had double sirloin steaks and some pieces of chicken and fried oysters I screwed up on the weights used because I forgot the number. So I added 20lbs increment all the time. Still got a good workout though. My back's sore as shit. The 150lbs squat is much easier, much much easier. I think I'll count without the bar. it's difficult for me to count with the bar la.....it's 45lbs anywa.....so yea. Decent lifts, but may i ask why are you screwing with the program by doing 10 instead of 8 in squats and bench at the burn set? And why ar the rows at the last set only 5 instead of 8? There's a reason the program is designed as it is, you shouldn't screw with it. |
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darklight79
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Sep 9 2006, 02:38 AM
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I'll eat your food
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QUOTE(pizzaboy @ Sep 9 2006, 02:09 AM) Cuz two of the reps, did not feel good at all. So I was like, shit I cheated the form.....time to redo it...... oh and it was a typo for the rows.....hehe, it's 8 reps. How can you cheat on a cooldown set? Those're supposed to be easy. |
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darklight79
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Sep 9 2006, 04:15 PM
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I'll eat your food
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QUOTE(pizzaboy @ Sep 9 2006, 01:06 PM) no it was, realy it was pretty bad. My back wasnt' arched but it was too far out. Waiting for carlsuen to gimme more tips. bah, i missed the bicep and tricep work cuz the gym was closing. damn Lol. Ditto. I missed dips, tri and bi work but as long as i got the 3 main compounds done, it didn't really matter to me. |
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darklight79
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Oct 4 2006, 04:28 PM
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I'll eat your food
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QUOTE(carlsuen @ Oct 4 2006, 04:23 PM) lol.. i'm worse then.. a month of no lifting for me.. only BW stuff and light cardio.. hehe.. don't worry la.. as long as u eat up, all will be fine.. strength will bound to go down.. but thank god for muscle memory, when u go back in, ,u'll be back in shape in no time.. Not really. Muscle atrophy starts occurring only after 3 weeks as research has indicated. The mistake people do when having a layoff is not keeping their nutrition up and maintaining it. I've come back many many times after a lay off much much stronger. It's recommended for every 10 weeks of intense training, you need one week off. This post has been edited by darklight79: Oct 4 2006, 04:28 PM |
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darklight79
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Nov 25 2006, 11:30 AM
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I'll eat your food
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QUOTE(pizzaboy @ Nov 25 2006, 02:06 AM) Week 6 [Friday]SQUAT125LBSX5 145LBSX5 165LBSX5 180LBSX5 206LBSX3 165LBSX8 BENCHPRESS120LBSX5 135LBSX5 150LBSX5 170LBSX5 195LBSX3 15LBSX8 ROWS105LBSX5 120LBSX5 135LBSX5 150LBSX5 170LBSX3 140LBSX8 Trained with darklight today, felt good, i guess. Felt different. Apparently, my squat form is fine, my benchpress form is fine (cept for a lil too fast lockout) and my rows, still suck in form. Gotta continue training it. Another 3 more weeks, and I'm redoin this routine. Great numbers you got there on your workout bro. You did mostly everything yourself. I just helped you out with a few tweaks to your workout and diet and you busted through your plateaus. Pretty much enjoyed training at your gym though, smaller than mine but way, way, way better equipped. Btw, my fukkin hamstrings hurt like a b!tch. |
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darklight79
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Nov 26 2006, 12:10 PM
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I'll eat your food
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QUOTE(pizzaboy @ Nov 26 2006, 09:59 AM) Thanks a mill bro. I needed the lil help. I'm doin okay I guess, I'll see what happens on Monday. Week 7, freaky already. Nope, it's the madcow's variation of,IINM, Bill Starr's 5x5. It's real good, however on week six it's taxing me bad. No worries. Like i said, i think you can milk out the cycle for another 2 weeks, i don't think 3 weeks is possible but we'll see. The most important thing now is your bench this coming Monday. Let me know how it goes then we can see what to do from there. If you can achieve 5 reps with last Fri's PR weight, it's all good. Just make sure you have a spotter there at hand don't ask him NOT to touch the goddamn bar unless you start screaming for help. Lol. That's what i always tell the guys in my gym. Some of them are too overly enthusiastic that they feel the need to help me pull the bar even though i just tell them to stand there and don't fukkin touch the goddamn bar unless i'm dying! |
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