Session 17 rippetoe set A

squats

warmup
1x 40kg+12kg bar x5

sets:
3x 60kg+12kg bar x5

benches

warmup
1x40kg+12kg bar x5

sets
3x45kg+12kg bar x5

deads

warmup
1x 40kg+12kg bar x5

sets
1x 55kg+12kg bar x5

dips 3x8

dumbell shrugs 20kg/dumbell 3x20

Session 18 rippetoe set B

21/12/06 Wednesday
Mark rippetoe 3x5 program set B:

squats:
warmup
1x5 x 50kg + 12kg

real sets
3x5 x 60kg + 12kg

Military press (standing):

warmup
1x5 x 20kg

Actual
3x5 x 25kg

chin ups: 1x5

weighted crunches 10kg 3x20

fatigue made me skip chinups and dumbell shrugs. my body hasnt recovered from wed's benches it seems.

This post has been edited by Joey-kun: Dec 24 2006, 09:36 AM

y ur warm up and actual is only 5 kg in difference? should be more. u gona use up your strength before the actual lift dude

i agree with jones007. usually warm up sets r about 40-60% of maximum working sets.

mm. no wonder I got fatigued. if its too light I fail my sets anyway...

gotta find that balance

if u do around 25kg i say warm up at 15. 10 is just too light. 20 too heavy. 15 should work

Hey joey..can pls post ur current pics here ?

Sure got major improvement since u did soooo many weight training...

Btw,do u do Cardio excercise?

there is little improvement. still fat. I'm not doing cardio until my bulking phase is done at 100kg.

I'm planning to add dumbell flys so that my pecs have more strength. comments anyone?

actually not necessary. do more incline bench press for upper chest definition. and flat bench press. both of these should be enough

you mean military presses? I suck at them. so are my benches.

which particular part of your chest u r not satisfy with? middle? lower? upper? inner outer? lol

incline bench http://www.exrx.net/WeightExercises/Pector...BenchPress.html

This post has been edited by jones007: Dec 25 2006, 07:19 PM

i think dumbbell flyes can help building up mass of pecs. i read from a article that dumbbell flyes can stretch the muscles for more room of growing. the key is to hold the dumbbell at the lowest position where u can feel the sensation.
however, be careful, do it in slow & controlled movement, otherwise u may get injured.

yeah/ might end up with muscle tear man

upper. actually my entire chest is weak.

It does. some guy in my gym had huge, nice broad chests just from doing dumbell flys alone for 2 1/2 months. hopefully it will help improve my benching.

standing military press is a darn hard thing to do right? i cant seem to go on heavy weights

Its one of the hardest exercise ever. Progress is the slowest...sigh I'm even regressing.

i said it a hundred times, but i'll say it again.. get your darn micro weights!!

Prolly next month. out of cash +_+

Session 19 rippetoe set A

squats

warmup
1x 40kg+12kg bar x5

sets:
3x 60kg+12kg bar x5

benches

warmup
1x30kg+12kg bar x5

sets
3x45kg+12kg bar x5

deads

warmup
1x 40kg+12kg bar x5

sets
1x 57.5kg+12kg bar x5

dips 3x8

I had fatigue yesterday +_+ if I get the same thing on friday I'll do a week of cardio..

no need to do a week of cardio.. just rest more.. and if u really can't, then do some lighter weights.. same exercise..

Ooh okay. thanks for the advice. I'll just march on