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-edited-

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Added on April 5, 2007, 9:30 pmWorkout B
Week 1 day 2 05 April (Wednesday)

Squats

Warm Up
1x5xbar
1x5x50
1x5x70

Real Sets
3x5x90

Standing Military Press

Warm Up
1x5xbar
1x5x5

Real Sets
2x5x6
1x5x5

Pendlay Rows

Warm Up
1x5xbar
1x5x20

Real Sets
3x5x50

Accessory

Chin Up
2x8
Declined Sit Up
2x8
Triceps
2x8

Notes
1. MP damn tough .Tried to add 5lbs more also tough.
2.Squats weight improved from 70 ----> 90lbs



Cheated Meal :
2 pcs of waffle pie with chocolate and peanut butter ....OMG,damn cheap!...

This post has been edited by Canopies: Apr 5 2007, 09:37 PM

-edited-

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Added on April 6, 2007, 9:27 pmWorkout A
Week 1 day 3 6/4/2007(Monday)
(LBS)

Squats

Warm up
1x5xbar
1x5x40
1x5x70

Real sets
3x5x90

Bench Press

Warm up
1x5xbar
1x5x10
1x5x20

Real sets
3x5x40

Deadlift

Warm up
1x5x50

Real sets
1x5x70

Mis

Dips
2x8
Back Extension
1x8x25
1x8x25
Barbell curl
2x8x70

Ps : Nothing much for today . Squats improved . Now aiming for more !!!

This post has been edited by Canopies: Apr 6 2007, 09:27 PM

hey u dont have to do direct arm workouts. i'm doing it because my triceps and biceps are imbalace. for u u dont have to do. doing squats will give u big arms as well

Canopies u calculate without bar? Ur real set is 90+bar? Nice

wah, this guy strong gila

with bar

Then how come got this one?

Warm up
1x5xbar
1x5x40
1x5x70

Typo?

woooooot. the weights are without bar xD

LOL...paiseh, forgotten to add bar weight.

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Added on April 9, 2007, 9:35 pmWorkout B
Week 2 day 1 05 April (MONDAY)

NOTE: LAST FEW WORKOUTS I FORGOTTEN TO ADD BAR WEIGHT (45LBS)

Squats

Warm Up
1x5xbar
1x5x95

Real Sets
3x5x145

Standing Military Press

Warm Up
1x5xbar
1x5x50

Real Sets
3X5X55 ( my hand shaking )

Pendlay Rows

Warm Up
1x5xbar
1x5x65

Real Sets
2x5x85
1
( sigh , my cycling instructor suddenly told me if i do this i will hurt my back ,give up this set to give him some face,need someone teach me the proper form)

Accessory

Chin Up
2x8

Notes
1. MP clear with 5lbs each side .Yeah!!!
2. Hope Jones can teach me the pendlays rows ....
3. Squats getting more improved

Meal:
Breakfast - Oats+half scoop of whey+milk
2 hard boiled egg white.

Lunch- chicken rice without skin , white rice

Tea time - half roasted chicken from jusco . (woah,should recommend to u guys...damn worth it if share with friend ) rm4 per half chicken ...where can find? Nandos and Kenny Rogers rm18 for half chicken !!

Dinner- Normal grandma dishes + less rice
Test 2scoop of oats (just bought -quaker fast cook oats ) with milk.

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Added on April 10, 2007, 8:21 pm1 Hour of cardio - 1k calories
10minutes of basketball

Breakfast - Oats + Milk + Half scoop of whey

Lunch - chicken rice without skin , white rice

break-nasi lemak (full egg)

dinner - normal

This post has been edited by Canopies: Apr 12 2007, 10:10 PM

Hey ...just wanna bump it ....

2moro going to do mark rippetoe workout A ....yeah...

1 Hour of cardio - 1k calories
10minutes of basketball

Breakfast - Oats + Milk + Half scoop of whey

Lunch - chicken rice without skin , white rice

break-nasi lemak (full egg)

dinner - normal


This post has been edited by Canopies: Apr 10 2007, 08:58 PM

screw your cycling teacher. tell him to f*** off. ur military press warm up is too close iwth teh real sets. use the 30lbs weight barbell as 1st warmup set then 40lbs barbell as 2nd set. then only use the oly bar with 5 lbs each side

Oic...thanks for ur guidance

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Added on April 10, 2007, 9:01 pmso....now u do pendlay rows or bend over barbell rows????

This post has been edited by Canopies: Apr 10 2007, 09:01 PM

find one day i teach u la.

okok thx 1st...tell me when u go gym do workout B ..time also

Workout A
Week 2 day 5 11/4/2007(Wed)
(LBS)

Squats

Warm up
1x5xbar
1x5x85
1x5x115

Real sets
3x5x145

Bench Press

Warm up
1x5xbar
1x5x55
1x5x65

Real sets
3x5x85

Deadlift

Warm up
1x5x95

Real sets
1x5x135

Mis

Dips
2x8

Note: Bench press was tough . Tried 25lbs each side but my hand shaking like hell ....is it good sign or bad sign?

This post has been edited by Canopies: Apr 12 2007, 07:52 AM

Workout B
Week 2 day 6 13 April (FRIDAY)

Squats ATG

Warm Up
1x5xbar
1x5x95

Real Sets
3x5x135

Standing Military Press

Warm Up
1x5x25
1x5xbar


Real Sets
3X5X55 (Eh,dam easy edi)

Pendlay Rows

Warm Up
1x5x25


Real Sets
3x5x50
( kay , I using normal barbell . Dam light actually , and my friend helped me to check form , my back was parallel enough and I think I'm doing it correctly) Going for Oly bar next week .)

Accessory

Chin Up
2x8

Decline Sit up
1 x 8
1 x 8 + 25lbs

Pumping
2x10



Notes
1. Mp was easy , should add edi , feel the effectiveness of mark rippie !!!
2. Doing ATG full squat since the first day , forgot to mention . Believe in Kethnab stuff , go low enough I MEAN LOWWWWWWWWWWWWWWWW
3.Cardio - 30minutes burned 411 calories .

Meal:
Breakfast - LOLx, Pan mee + teh ais

Lunch(Pre pre workout)- chicken rice without skin , white rice (fuka bored with it but what to do? )

Post workout : 2 scoop of ON whey shake

Dinner- Normal grandma dishes + more rice ( eh , gv me a rest day cos 2day got dam nice hot and spicy crabzzz )

hand shaking? u should see how i bench 125 king was looking at my hand that time. he said i shake like hell

I used to eat kaifan, hung, kar kai, moi pei, pak fan (chicken rice, breast meat, extra chicken, no skin, and white rice please). the price went up to RM5.50 to RM 6 for my lunch. and it didn't taste that great too. lol
so i knwo what your'e going thru.

But for myself, i now cook the chicken at home, oil-free and then tapau to work int he morning. reheat at lunch time to eat. carbs? i get gardenia wheat bread...

Dunno if that'll work for you

This post has been edited by Neek: Apr 13 2007, 11:09 PM

Haha...
Same as u , I'm having gardenia whole meal bread also.

Chicken rice , rm5 ...dam a lot of chicken ...but without skin...haiz

u should bulk lar...eat wateva u want then only cut la

now im juz a newbie , so haha...
fully utilize my newbie gains 1st ...

ENDO ROCKS

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Added on April 13, 2007, 11:51 pmEh , u hv weight lifting background larr dai gor...lolx

I'm going to catch u up /gg haha

jk only lar

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Added on April 17, 2007, 12:41 amWorkout A



edited ....dam y cant dun let it dun combine the post automatically

This post has been edited by Canopies: Apr 17 2007, 12:44 AM

Workout A
Week 3 day 7 16/4/2007(Monday)
(LBS)

Squats

Warm up
1x5xbar
1x5x65
1x5x85

Real sets
3x5x145

Bench Press

Warm up
1x5xbar
1x5x55
1x5x65

Real sets
3x5x95

Deadlift

Warm up
1x5x95

Real sets
1x5x145

Mis

Dips
2x8

Ps : DAMN , WHY MY DEADLIFT IS STILL THE SAME WITH MY SQUATSSSSSS !!!!

ABNORMAL???

SHOULD BE THIS RIGHT?
DL > SQUATS