Session 28 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+12kg

Actual
3x5 x 30kg+12kg

Pendlay rows
3x8 30kg+12kg

Session 29 rippetoe set A

squats

warmup
1x 40kg+12kg bar x5

sets:
3x 55kg+12kg bar x5 (A2G)

benches

warmup
1x40kg+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 67.5kg+12kg bar x5

dips 3x8

lat pulldowns 3x8 x 30kg

on your bench.. how is the pain? where is it located exactly?? is it a vein or is it muslce ur feeling? if u don't feel good about it, rest it for a week or 2.. wouldn't hurt.. but better be safe than srry..

it's located directly on the shoulder joint. feels like a combination of muscle and bone. might be my tendons or muscle stretching, because the pain is brief

i'm only afraid it's rotator cuff.. if it is u gotta stop for at least 2 weeks.. cuz they're a b*tch.. so maybe just take the week off, and see how it goes next week..

the pain lasts for a few seconds after I place the barbell back on the rest tho...


This post has been edited by Joey-kun: Feb 5 2007, 10:03 PM

Session 30 rippetoe set B

Mark rippetoe 3x5 program set B:

squats:
warmup
1x5 x 40kg + 12kg

real sets
3x5 x 57.5kg + 12kg
Military press (standing):

warmup
1x5 x 20kg+12kg

Actual
3x5 x 30kg+12kg

Pendlay rows
3x8 30kg+12kg

chin ups 1x5

Session 31 rippetoe set A

squats

warmup
1x 40kg+12kg bar x5

sets:
3x 57.5kg+12kg bar x5 (A2G)

benches

warmup
1x30kg+12kg bar x5

sets
3x42.5kg+12kg bar x5 (repairing form)

deads

warmup
1x 50kg+12kg bar x5

sets
1x 70kg+12kg bar x5 (w00t new PR)

dips 3x8

pendlay rows 3x8 x 32.5kg (opps....................wrong workout)

proposed changes:

1. Squat with wider stance: this is to train my adductors (from an article by bill starr in one of the BB mags in my gym; when squats seem to stall it's an indication that adductors are weak, adductors = muscle that supports the hamstrings

2. getting fat = add coffee to preworkout. 5 tablespoons of coffee powder be added for the fatburn effect



This post has been edited by Joey-kun: Feb 7 2007, 10:51 PM

Session 32 rippetoe set B

Mark rippetoe 3x5 program set B:

squats:
warmup
1x5 x 40kg + 12kg

real sets
3x5 x 57.5kg + 12kg
Military press (standing):

warmup
1x5 x 20kg+12kg

Actual
3x5 x 30kg+12kg

Lat pulldowns
3x8 30kg

chin ups 1x5 (unassisted) 1x10 (assisted)

5 tablespoon of coffee powder?

If what you mean is 5 tablespoon of nescafe powder, isn't it too much caffeine?

I barely put 1 teaspoon in a cup of coffee

This post has been edited by victor_hoh: Feb 8 2007, 10:04 AM

Joey, how come you're doing 30kgs pulldowns and yet you can do unassisted chin-ups?

I think you can do more with your pulldowns

maybe becoz he only weight 30kg?

chin up will employ more of biceps, but not the case of pulldown.

I thought chin up employs more shoulder muscle?

thats the idea. Getting caffeine right b4 workouts, enough to go around and simulate my body to burn fat. had diahorrea and lost arond 1kg.


unassisted chinups are one by one.

=.= I'm 81kgs dearie

nope, shoulders, triceps and biceps.

chin ups...... u forgot lats

Session 33 rippetoe set A

squats

warmup
1x 40kg+12kg bar x5

sets:
3x 57.5kg+12kg bar x5 (A2G)

benches

warmup
1x30kg+12kg bar x5

sets
3x42.5kg+12kg bar x5 (STILL repairing form)

deads

warmup
1x 50kg+12kg bar x5

sets
1x 70kg+12kg bar x5 (for safety reasons)

dips 3x8

lat pulldowns (bar goes to the back)
3x8x35kg

Joey,I need an answer here ..I hope u can help me

Can I do cardio and weight training in one day?

I mean I do cardio for 1hour then I go for weigh training..

will I loss my muscle mass?

good question..