Joey-kun's workout journal
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 Apr 11 2007, 11:17 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah   
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Session 50 rippetoe set B
Mark rippetoe 3x5 program set B: squats: warmup 1x5 x 30kg + 12kg real sets 3x5 x 60kg + 12kg Military press (standing): warmup 1x5 x 20kg+12kg Actual 3x5 x 30kg+12kg hyperextensions: 3x8x15kg weighted crunches (on crunch machine) 60kg 3x20 This post has been edited by Joey-kun: Apr 12 2007, 08:04 AM |
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Apr 12 2007, 07:57 AM
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Senior Member
2,733 posts Joined: Aug 2006
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y ur bar weight so light? not 45lbs - 20kg???
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Apr 12 2007, 10:15 AM
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Senior Member
995 posts Joined: May 2005
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QUOTE(Canopies @ Apr 12 2007, 07:57 AM) y ur bar weight so light? not 45lbs - 20kg??? short Oly bar ma... Oly bar = 20kg short oly bar = 12kg |
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Apr 12 2007, 11:10 AM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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short and thin ghettho oly bar.
This post has been edited by Joey-kun: Apr 14 2007, 12:34 AM |
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Apr 14 2007, 12:34 AM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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Cutting season
rippetoe set A squats warmup 1x 30kg+12kg bar x5 sets: 3x 60kg+12kg bar x5 (A2G) benches warmup 1x30kg+12kg bar x5 sets 3x47.5kg+12kg bar x5 deads sets 1x 60kg+12kg bar x5 1x 80kg+12kg bar x5 treadmill speed 4 20mins (in the process of retraining stamina. will take a few sessions before my stamina gets to optimum) |
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Apr 14 2007, 02:34 AM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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where are the freaking pictures !!!!!
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Apr 14 2007, 03:36 AM
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Senior Member
934 posts Joined: Apr 2007
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QUOTE(Joey-kun @ Apr 14 2007, 12:34 AM) Cutting season How fast is speed 4? As in km/hrippetoe set A squats warmup 1x 30kg+12kg bar x5 sets: 3x 60kg+12kg bar x5 (A2G) benches warmup 1x30kg+12kg bar x5 sets 3x47.5kg+12kg bar x5 deads sets 1x 60kg+12kg bar x5 1x 80kg+12kg bar x5 treadmill speed 4 20mins (in the process of retraining stamina. will take a few sessions before my stamina gets to optimum) |
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Apr 14 2007, 04:19 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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QUOTE(musclemass @ Apr 14 2007, 03:36 AM) How fast is speed 4? As in km/h its almost equalvent to 6 in california fitness threadmills. |
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Apr 15 2007, 01:24 AM
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Senior Member
2,733 posts Joined: Aug 2006
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LOLx...we demand for picture B4 and AFTER ...haha..kay la..understand u got exam..kambateh
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Apr 15 2007, 06:38 AM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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QUOTE(Canopies @ Apr 15 2007, 01:24 AM) LOLx...we demand for picture B4 and AFTER ...haha..kay la..understand u got exam..kambateh After my exams, k? Promise you guys will salliviate and the girls will drool, although my bod's nowhere near neeck's32in waist, down from 34in. lets see if Ican make it to 30/29 in This post has been edited by Joey-kun: Apr 17 2007, 10:46 AM |
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Apr 17 2007, 10:47 AM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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Cutting season
rippetoe set B Mark rippetoe 3x5 program set B: squats: warmup 1x5 x 30kg + 12kg real sets 3x5 x 62.5kg + 12kg Military press (standing): warmup 1x5 x 20kg+12kg Actual 3x5 x 32.5kg+12kg hyperextensions: 3x8x20kg barbell curl 3x10 x 10kg weighted crunches (on crunch machine) 60kg 3x20 |
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Apr 19 2007, 09:30 AM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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I'lll have to skip a workout >_< but will definetely make up on saturday since well, exams. >_<
damm you exams! |
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Apr 19 2007, 09:58 AM
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VIP
8,023 posts Joined: Jan 2003 From: :: Cheras :: 
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I love exams week - thats when I work out the most cause of all the free time. Makes you think clearer too
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Apr 19 2007, 02:14 PM
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Senior Member
2,733 posts Joined: Aug 2006
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when do u u finish ur exam? guess the gathering is off rite?
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Apr 19 2007, 03:46 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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squats: warmup 1x5 x 30kg + 12kg real sets 3x5 x 62.5kg + 12kg now 30kg gap is a little too big lol. do 3 sets of warm up 1x5xbar 1x5x35kg 1x5x45kg |
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Apr 19 2007, 04:12 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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Keep it up man! cutting dem tough le... especially when wanna cut to 10% bf....
but anyone can do it! gluck in yer exams.  looking forward to those pics!!  |
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Apr 19 2007, 06:37 PM
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol
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QUOTE(Neek @ Apr 19 2007, 04:12 PM) Keep it up man! cutting dem tough le... especially when wanna cut to 10% bf.... what pics?but anyone can do it! gluck in yer exams. looking forward to those pics!! |
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Apr 19 2007, 06:50 PM
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Senior Member
1,593 posts Joined: Mar 2007 From: Mars
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progress pics.. b4 and after pics
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Apr 19 2007, 08:49 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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QUOTE(Canopies @ Apr 19 2007, 02:14 PM) when do u u finish ur exam? guess the gathering is off rite? no its on n00b. and at 3pm since mah exams finish by thenQUOTE(jones007 @ Apr 19 2007, 03:46 PM) squats: it works. oh well can try multiple warmups toowarmup 1x5 x 30kg + 12kg real sets 3x5 x 62.5kg + 12kg now 30kg gap is a little too big lol. do 3 sets of warm up 1x5xbar 1x5x35kg 1x5x45kg QUOTE(King83 @ Apr 19 2007, 06:37 PM) what pics? my pics as a drag queen. with makeup and oranges as boobsQUOTE(Neek @ Apr 19 2007, 06:50 PM) progress pics.. b4 and after pics when I done cutting ya?This post has been edited by Joey-kun: Apr 23 2007, 08:27 PM |
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Apr 23 2007, 08:29 PM
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Senior Member
4,662 posts Joined: Jan 2003 From: Pandan Indah
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Cutting season
rippetoe set A squats warmup 1x 30kg+12kg bar x5 sets: 3x 62.5kg+12kg bar x5 (A2G) benches warmup 1x30kg+12kg bar x5 sets 3x47.5kg+12kg bar x5 deads sets 1x 60kg+12kg bar x5 1x 80kg+12kg bar x5 machine crunches 20x2 @60kg; 20x1 @75lg HIIT cardio beta version sprint = 9; walk = 4; 1min sprint 2mins walk 2mins sprint 4mins walk 2mins sprint 4mins walk 3mins sprint 4mins walk 2mins sprint 4mins walk 2mins sprint total 30mins |
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