just measured my arm at 14 inches. i still remember of having 11inch arms at the start of lifting career. damn. and i weighed in 182lbs too. i see improvement and this motivates me. whenn i said started lifting thats like back in 2011. i weighed around 150that time so yeah i had gained 30 pounds since and 3inch arms, or fatceps. whateva
Squat bar x 15 125 x 8 165 x 4 185 x 1 205 x 5 205 x 5 205 x 5
Bench bar x 15 115 x 5 150 x 3 175 x 5 175 x 5 175 x 5
Pendlay Rows 85 x 10 130 x 10 130 x 10 130 x 10
Reverse Flies 7.5kg x 8 7.5kg x 8 7.5kg x 8
tricep pushdown 80 x 13 80 x 13
-toes still hurt. no calf raises yet -lesson of the day: power = mass x acceleration for the big lifts -theres little butt wink according to my fren during squats
This post has been edited by NGV22: Sep 30 2014, 03:31 AM
Deadlift bar x 15 135 x 5 165 x 3 195 x 1 215 x 5 215 x 5 215 x 5
OHP bar x 10 65 x 5 85 x 3 100 x 5 100 x 5 100 x 5
Lat Pulldown 60 x 10 110 x 10 110 x 10 110 x 10
lying Leg curl 120 x 10 120 x 10 120 x 10
barbell curl 55 x 10 55 x 10
not really a good day as deadlift left me frustrated. was struggling with the form which got me thinking all the while my deadlift form is all fcuked up. already opened a thread here for more info: http://forum.bodybuilding.com/showthread.php?t=164382431. wish deadlift is not that complicated
Squat bar x 15 125 x 8 165 x 4 185 x 1 205 x 5 205 x 5 205 x 5
Bench bar x 15 115 x 5 150 x 3 175 x 5 175 x 5 175 x 5
Pendlay Rows 85 x 8 135 x 8 135 x 8 135 x 8
Reverse Flies 7.5kg x 8 7.5kg x 8 7.5kg x 8
tricep pushdown 80 x 10 80 x 10
-today's squat felt a little bit different. the bar tend to sway to one side more. on the left it swayed towards front of my body and on the right it swayed toward behind of body. during the last rep in the video i kinda tried to fix it. my buddy said it was quite obvious. considring monday's squat form was decent, i am still figuring why it bcame like this. -toes still hurt. no calf raises yet -good workout nonetheless
ayy ohp in a tall rack. feels good no need to clean the bar from floor. gotta admit need time to adjust myself to ohp from power rack tho
Deadlift bar x 15 135 x 8 160 x 4 175 x 5 175 x 5 175 x 5
OHP bar x 10 65 x 5 85 x 3 110 x 5 105 x 5 105 x 5
Lat Pulldown 60 x 10 120 x 8 120 x 8 120 x 8
lying Leg curl 130 x 8 130 x 8 130 x 8
barbell curl 55 x 11 55 x 11
weighted crunch 25 x 30
-deloaded deads to improve technique. i had been wheel spinning with deads i hope everything goes smoothly now. aww fuk bye 2014 3plates goal -ohp first set inputted wrong weight. -friend said form on bb curls sucked. elbow move too much. record form on isolation? ayy lmao -fuark the crunch. always goes cramp in the 2nd set
i sleep dreaming bout my gainz every night. inb4 gay-ish pillow case
Squat bar x 15 125 x 8 165 x 4 195 x 1 215 x 5 215 x 5 215 x 5
Bench bar x 15 120 x 5 160 x 3 180 x 5 180 x 5 180 x 5
Pendlay Rows 85 x 8 135 x 8 135 x 8 135 x 8
Reverse Flies 7.5kg x 8 7.5kg x 8 7.5kg x 8
tricep pushdown 80 x 11 80 x 11
-did squat very good. could be even more explosive to drive the weights upwards tho. still got some gas in tank. -last rep on bench is quite sloppy. that grind caused my left leg to came out from position. tricep was fatigued from 2nd set and this potentially lead to unstable last set last rep -pendlay row seems fine. peppered my angus for next week 10 reps (my progression scheme for row is 3x8. 3x10, increase weight repeat 3x8....
Deadlift bar x 15 125 x 8 155 x 4 175 x 1 185 x 5 185 x 5 185 x 5
OHP bar x 10 65 x 5 85 x 3 105 x 5 105 x 5 105 x 5
Lat Pulldown 60 x 10 120 x 8 120 x 8 120 x 8
lying Leg curl 130 x 8 130 x 8 130 x 8
barbell curl 50 x 10 50 x 10
weighted crunch 25 x 30 25 x 30
-increased 10lbs for deadlifts. plan to do this every session till hit 2 plates -overall deads and ohp were very light. very different compared to heavy ass workout A
from brosplit to upper lower to allpro and finally Fierce 5. This log book had been my gym companion for as long as i can rmbr. time to switch to new one..
Squat bar x 15 135 x 8 170 x 4 200 x 1 225 x 5 225 x 5 225 x 5
Bench bar x 15 125 x 5 165 x 3 185 x 5 185 x 5 185 x 4
Pendlay Rows 85 x 10 135 x 10 135 x 10 135 x 10
Reverse Flies 7.5kg x 8 7.5kg x 8 7.5kg x 8
tricep pushdown 80 x 12 80 x 12
-today's session is very heavy. heartbeat wass always fast, my whole shirt and pants are drenched in sweat, hardly catch up my breath. felt my CNS was fried during benching. expecting SEVERE DOMs in few hours more. nevertheless was satisfied -i planned to use small plates and then only use the two intimidating 45s when i reach bout 245 and above. its all about psychology. first lift to hit 225 -failed bench but i was pretty surprised with my performance even though i barely finished 180 last week. finally bench over my bodyweight -row totally exhausted me. its like being hit by a frickin truck
This post has been edited by NGV22: Oct 14 2014, 11:46 PM
Cool videos bro. How has this program helped with your muscle gains?
my weight pprogression is 79kg (May) to 84kg present, with whole month july totally out due to injury. means i gained 5 kg in 5 months. if you are beginner i strongly recommend u try this routine. link is in first page
QUOTE(GameFr3ak @ Oct 24 2014, 09:23 AM)
which brand and where?
can find in any tesco. oh yea i meant rm0.7/100 g nt 10g.
This post has been edited by NGV22: Nov 1 2014, 12:00 AM
Squat bar x 15 135 x 8 175 x 4 215 x 1 245 x 4 245 x 5 245 x 4
Bench bar x 15 125 x 5 165 x 3 185 x 5 185 x 4 185 x 4
Pendlay Rows 85 x 8 135 x 3 x 8
Reverse Flies 5kg x3 x 8
tricep pushdown 90 x 2 x 10
single leg press calf raise 110 x 2 x 15
-bad workout, possibly the most disappointing of all -tbh im tired of deloading again and again getting nowhere -slipped during shower but escaped injury, cant afford another injury. sick of all this shyt
This post has been edited by NGV22: Nov 8 2014, 12:32 AM
Sep 27 2014, 05:12 PM
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