after all, the average malaysian is an insensitive idiot. what to do? I'd like to see aoshi_88's topless pics. Then laugh at them.

probally a D-cup

and its further proof that SOME malaysians are impolite and rude. Which is why I dont get the whining with some people about the report not being true.

This post has been edited by Joey-kun: Sep 14 2006, 03:04 PM

16 September 2006 Saturday

week 1 day 3 set A

Mark rippetoe 3x5 program:

squats:
warmup
5x1 x 10kg
5x1 x 20kg

real sets
3x5 x 35kg

benches

warm up
5x1 x 10kg
5x1 x 20kg

real sets
3x5 x 32.5kg

deadlifts:
warmup
5x1 x 10kg
5x1 x 20kg

real sets:
1x5 x 32.5kg

week 2 day 4 set B

Mark rippetoe 3x5 program:

squats:
warmup
5x1 x 30kg

real sets
3x5 x 37.5kg

Military press:

warmup
5x1 x 20kg

Actual
3x5 x 32.5kg

hyperextensions: 3x8 x 5kg

chinups: 3x5 not perfect

abs 5x5 x 5kg

This post has been edited by Joey-kun: Sep 21 2006, 11:55 AM

Tuesday

rest day

30mins jogging notstop (morning)

30mins jogging (treadmill speed setting 4.5 mph) (evening)

20 September 2006 wednesday

week 2 day 5 set A

Mark rippetoe 3x5 program:

squats:
warmup
5x1 x 30kg

real sets
3x5 x 40kg

benches

warm up
5x1 x 30kg

real sets
3x5 x 35kg

deadlifts:
warmup
5x1 x 30kg

real sets:
1x5 x 35kg

joey.. your cardio days don't count.. haha! the reason for the day 1,2 or 3 is becuz we want to know whether u're reaching the last day of the week or what.. as in for the 3 workout days.. that's it..

and are u increasing weight in ALL your exercise daily? i noticed that a few days, ur squat weight are the same.. what's up?

ohh now I know the labelling scheme *goes edit*

ahhh I just realized I didint change the weight on day 4 it's actually 37.5

there u go.. i understnad now.. lol..

yep I copy/paste and change the entries to face time...hehe I'm lazy

Bling bling. Passing by. When the hell are we 3 gonna meet up? Stupid carl didn't even mention anything.

wtf??




.

*honks* ya lah "someone" keeps forgetting...>_>

when are you free? I'm free for these few weeks.

I agree on this. Malaysian and Singaporean forummers are ranked among the most immature pricks in the world. The worst thing is, most of them can't troll. They try sounding funny and witty but end up obnoxious, lame and retarded.

Aoshi is one of them. Only losers laugh at a person who has the guts to put up his pics.

I can imagine an otaku with man tits. buahahaha. Since he's not bothering me anymore lets let him be.

week 2 day 4 set B

Mark rippetoe 3x5 program:

squats:
warmup
5x1 x 50kg

real sets
3x5 x 62.5kg (from now on, the 20kg bar will be added to the weight as requested by carlsuen.)

Military press:

warmup
5x1 x 40kg

Actual
3x5 x 55kg

hyperextensions: 3x8 x 5kg <--have probs trying to add weight, smaller weights slip off

chinups: 3x5 not perfect

abs 5x5 x 10kg

met up with darklight yesterday and discovered that my form isnt perfect, so will be truncating the weights for the rippetoe programme.

29/9/06 friday

rippetoe set A

squats [from now on, it's A2G]
warmup 20kg x5

sets:
5x3 @ 30kg

bench
warmup 20kgx5

sets:
5x3@30kg

deadlifts
warmup 20kg x5

sets:
1x5 @ 30kg

how's the new form coming about? best to always take vids of yourself and reviewing them.. post in on youtube and ask for feedback from pros.. that's the best way u can teach yourself in the shortest time..

edit : crap.. it's me carl.. logged in as my bro..

This post has been edited by lanny: Oct 3 2006, 12:06 AM

the new form is getting more solid day by day, but still far from perfect. Needs more work/time.

2/10/06
Mark rippetoe 3x5 program set B:

squats:
warmup
5x1 x 50kg

real sets
3x5 x 52.5kg

Military press (standing):

warmup
5x1 x 20kg

Actual
3x5 x 20kg

hyperextensions: 3x8

chinups: 3x5 not perfect