Joey-kun's workout journal
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 Jan 5 2007, 09:38 AM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah   
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Session 20 rippetoe set B
Mark rippetoe 3x5 program set B: squats: warmup 1x5 x 40kg + 12kg real sets 3x5 x 55kg + 12kg Military press (standing): warmup 1x5 x 20kg Actual 3x5 x 25kg chin ups: 3x5 hyperextensions: 3x8 |
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Jan 5 2007, 01:22 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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QUOTE(Joey-kun @ Jan 5 2007, 09:38 AM) Session 20 rippetoe set B dude. ur warm up sets and real sets difference is too small. make the gap bigger, i believe u can lift moreMark rippetoe 3x5 program set B: squats: warmup 1x5 x 40kg + 12kg real sets 3x5 x 55kg + 12kg Military press (standing): warmup 1x5 x 20kg Actual 3x5 x 25kg chin ups: 3x5 hyperextensions: 3x8  |
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Jan 5 2007, 07:33 PM
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Senior Member
838 posts Joined: Jul 2006
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yup.. i agree..
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Jan 8 2007, 11:50 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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Session 21 rippetoe set A
squats warmup 1x 40kg+12kg bar x5 sets: 3x 60kg+12kg bar x5 benches warmup 1x30kg+12kg bar x5 sets 3x42.5kg+12kg bar x5 deads warmup 1x 40kg+12kg bar x5 sets 1x 57.5kg+12kg bar x5 dips 3x8 This post has been edited by Joey-kun: Jan 8 2007, 11:50 PM |
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Jan 8 2007, 11:50 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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Session 22 rippetoe set B
Mark rippetoe 3x5 program set B: squats: warmup 1x5 x 40kg + 12kg real sets 3x5 x 60kg + 12kg Military press (standing): warmup 1x5 x 20kg Actual 3x5 x 27.5kg chin ups: 3x5 hyperextensions: 3x8 |
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Jan 8 2007, 11:55 PM
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VIP
8,023 posts Joined: Jan 2003 From: :: Cheras :: 
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Joey, I read ur starting poundages and I'm VERY impressed with you
 Hopefully I can squat/bench/DL as heavy as you now by the end of the year  |
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Jan 9 2007, 01:38 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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QUOTE(jones007 @ Jan 5 2007, 01:22 PM) dude. ur warm up sets and real sets difference is too small. make the gap bigger, i believe u can lift more I'll try to warm up at 30kg and see if I can survive 60kg w/o failing the last rep. do you think it would be enough 30kg? or less? because if its too light I noticed my body wont be able to adjust to the heavier weight.QUOTE(Syd G @ Jan 8 2007, 11:55 PM) Joey, I read ur starting poundages and I'm VERY impressed with you I've been stuck with them for 4 weeks now Hopefully I can squat/bench/DL as heavy as you now by the end of the year  insomia may be affecting my gains = cant lift heavy but seriously my frame dosent look like something that can lift that heavy, so I figured its all interelatedI still get subtle gains tho in the 4 weeks |
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Jan 11 2007, 10:06 AM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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Session 23 rippetoe set A
squats warmup 1x 30kg+12kg bar x5 sets: 3x 60kg+12kg bar x5 benches warmup 1x30kg+12kg bar x5 sets 3x40kg+12kg bar x5 deads warmup 1x 40kg+12kg bar x5 sets 1x 60kg+12kg bar x5 dips 3x8 yay finally up to 60kg my deads!  but for my squats, 30kg warmup not good. My squats became harder at 60kg and I even failed at the last set. I'll stick to 40kg. |
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Jan 11 2007, 05:46 PM
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VIP
8,023 posts Joined: Jan 2003 From: :: Cheras ::
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Joey, 12kg bar is 5' Olympic bar? It's 30lbs/13.63kg right?
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Jan 11 2007, 06:14 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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QUOTE(Syd G @ Jan 11 2007, 05:46 PM) Joey, 12kg bar is 5' Olympic bar? It's 30lbs/13.63kg right? yep its 5' allright. or at least I think it is |
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Jan 12 2007, 06:43 AM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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note to self: never drink whey at 10pm. waking at 3am fresh isnt healthy.
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Jan 12 2007, 07:52 AM
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VIP
8,023 posts Joined: Jan 2003 From: :: Cheras ::
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QUOTE(Joey-kun @ Jan 12 2007, 06:43 AM) note to self: never drink whey at 10pm. waking at 3am fresh isnt healthy. OMG  I was up @ 3am as well!! Fresh!! Looking for water  Eee mystery...  |
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Jan 12 2007, 09:15 AM
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Senior Member
1,191 posts Joined: Nov 2004 From: Ipoh, now PJ
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I take whey around 11.30pm, nothing happen. Although the next day I will feel very hungry when wake up.
But remember to empty your bladder before going to bed lar. |
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Jan 12 2007, 10:29 AM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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haha i think u r quite different from the others. but as long as u dont use too much of your strength on your warm ups its fine. just look a little too much to me haha. good job on the deadlift
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Jan 12 2007, 01:25 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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QUOTE(Syd G @ Jan 12 2007, 07:52 AM) OMG Whey gives me energy, more than coffee I was up @ 3am as well!! Fresh!! Looking for water Eee mystery... QUOTE(victor_hoh @ Jan 12 2007, 09:15 AM) I take whey around 11.30pm, nothing happen. Although the next day I will feel very hungry when wake up. of course I got lah! its not that I need to pee! I just wake up fresh! cant fall asleep even tho tired ><But remember to empty your bladder before going to bed lar. QUOTE(jones007 @ Jan 12 2007, 10:29 AM) haha i think u r quite different from the others. but as long as u dont use too much of your strength on your warm ups its fine. just look a little too much to me haha. good job on the deadlift I'm diffrent in more ways than one lol. But I still like girls. So yep, guess I need to warm up with heavy weights. |
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Jan 12 2007, 08:13 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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Session 24 rippetoe set B
Mark rippetoe 3x5 program set B: squats: warmup 1x5 x 40kg + 12kg real sets 3x5 x 60kg + 12kg Military press (standing): warmup 1x5 x 20kg Actual 3x5 x 27.5kg, going for 30kg next session :thumbs chin ups: 3x5 hyperextensions: 3x8 |
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Jan 15 2007, 09:15 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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Session 25 rippetoe set A
squats warmup 1x 40kg+12kg bar x5 sets: 3x 50kg+12kg bar x5 (A2G) benches warmup 1x30kg+12kg bar x5 sets 3x45kg+12kg bar x5 deads warmup 1x 50kg+12kg bar x5 sets 1x 62.5kg+12kg bar x5 dips 3x8 This post has been edited by Joey-kun: Jan 15 2007, 10:17 PM |
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Jan 17 2007, 07:56 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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Session 26 rippetoe set B
Mark rippetoe 3x5 program set B: squats: warmup 1x5 x 40kg + 12kg real sets 3x5 x 52.5kg + 12kg Military press (standing): warmup 1x5 x 20kg Actual 3x5 x 30kg Pendlay rows 3x8 30kg+12kg hyperextensions: 3x8 skipped chinups due to idiot who hogs equipment hogging rack. |
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Jan 17 2007, 07:59 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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oh yea also, I'm adding rows to set b and lat pulldowns for set a so that I can do chinups
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Jan 20 2007, 12:19 AM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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Session 27 rippetoe set A
squats warmup 1x 40kg+12kg bar x5 sets: 3x 55kg+12kg bar x5 (A2G) benches warmup 1x30kg+12kg bar x5 sets 3x45kg+12kg bar x5 (my shoulders seem to hurt after this one...in an injured kind of way...) deads warmup 1x 50kg+12kg bar x5 sets 1x 65kg+12kg bar x5 dips 3x8 lat pulldowns 3x8 x 30kg |
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