4/9/06 wednesday

rippetoe set A

squats
warmup 40kg x5

sets:
5x3 @ 45kg

bench
warmup 40kgx5

sets:
5x3@ 42.5kg

deadlifts
warmup 50kg x5

sets:
1x5 @ 52.5kg

7/10/06 saturday
Mark rippetoe 3x5 program set B:

squats:
warmup
5x1 x 40kg

real sets
3x5 x 47.5kg

Military press (standing):

warmup
5x1 x 20kg

Actual
3x5 x 22.5kg

hyperextensions: 3x8

chinups: 3x5 not perfect

9/9/06 Monday

rippetoe set A

squats
warmup 40kg x5

sets:
5x3 @ 50kg

bench
warmup 40kgx5

sets:
5x3@ 45kg

deadlifts
warmup 40kg x5

sets:
1x5 @ 45kg

11/10/06 Wednesday
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 25kg

hyperextensions: 3x8

chinups: 3x5 not perfect

This post has been edited by Joey-kun: Oct 12 2006, 12:40 AM

wah.. how come i can only do 3 reps of chin up.. sigh..

becuz of a weak back.. as u can't sustain ur weight while hanging there..

so wat is d exercise to increase my back muscle?

More chin-ups. Over time, you will be able to do more reps. Also, you will notice broader width on your shoulders too.

This post has been edited by yeeck: Oct 12 2006, 11:17 PM

If you cant do one, you can do more.

I cant even do a proper one. sigh.

yalor, how to do chin up if u can't even do one?

Nonsense. You can try using a weight-assisted chin-up machine first. Make sure that the weights are suitable to your ability. As time goes by, you should be able to reduce the weights used. Fitness First have these. Not sure about the other gyms.

increase in your Deadlift and rows will endure no bodyweight exercise is too hard for u.. and yeah keep at it..

id suggerst u to do lat pulldowns first..full range of motion ,control and you will be able to do chin ups in no time

13/9/06 Friday

rippetoe set A

squats
warmup 40kg x5

sets:
5x3 @ 55kg

bench
warmup 40kgx5

sets:
5x3@ 47.5kg

deadlifts
warmup 40kg x5

sets:
1x5 @ 47.5kg

16/10/06 Monday
Mark rippetoe 3x5 program set B:

squats:
warmup
5x1 x 50kg

real sets
3x5 x 55kg

Military press (standing):

warmup
5x1 x 20kg

Actual
3x5 x 27.5kg

hyperextensions: 3x8

chinups: 3x5 (reverse action, to train my back for chinups)

continuue to DL with proper form.. start pulling some serious weight and hard chinups will be a thing of the past..

Thanks. Will keep going on until I hit a plateau or something.

18/10/2006 Wednesday
rippetoe set A

(add 10/20 kg to each weight...I cannot asertain the weight of the bar)

squats
warmup 40kg x5

sets:
5x3 @ 47.5kg

bench
warmup 35kgx5

sets:
5x3@ 40kg

deadlifts
warmup 35kg x5

sets:
1x5 @ 40kg

dun understand y can't u just stick to the 20kg barbell.. haha! wherever i go, the barbell goes with me.. hehe..

I just realized the other day that the bars were same in weight.