DL>squats not necessary.

Morning cardio for 45minutes - 800 calories

Basketball 20minutes - 3pointer training

Meal :

Breakfast : Oats + Milk+chopped banana(OH dam tasty) , 1 scoop of ON whey shake with milk

Lunch: chicky rice without her skin , white rice

Break : Mee rojak (wtf , teman fren go eat and I get poisoned)

Dinner : No rice , veges + soup (just little cos mee rojak makes me guilty but peanut rojak sauce good 4 health ..omega 3 wert...blek)

Kay 2moro gonna PR my MP and Squats ....pendlays still waiting for JOnes...nvm...do it myself 1st

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Added on April 18, 2007, 9:11 pmWorkout B
Week 3 day 8 17 April (WEDNESDAY)

Squats ATG

Warm Up
2x5xbar
1x5x65

Real Sets
3x5x155

Standing Military Press

Warm Up
2x5xbar


Real Sets
2X5X65
1X5X55 ( tried to PR but failed in the last set ,Good try)

Pendlay Rows

Warm Up
1x5x65


Real Sets
3x5x95

Accessory

Chin Up
2x8

Decline Sit up
2 x 8


Notes
1.MP was tough at the last set . Gonna break it next session.
2.Squats improved PR every session .
3.Pendlay rows is good


Meal:
Breakfast - Oats + milk + banana + whey protein shake 1 scoop

Workout - Post for 2 scoop of ON whey + banana

Lunch- Half a roasted teriyaki chicken (JUsco) damn nice woot . Nasi Lemak

Break:some fruits...

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This post has been edited by Canopies: Apr 20 2007, 07:53 PM

Week 3 day 9 20/4/2007 (FRIDAY)
(LBS)

Squats

Warm up
2x5xbar
1x5x65

Real sets
3x5x165

Bench Press

Warm up
2x5xbar
1x5x65

Real sets
2x5x105
1x5x100( f***ed , screw this ...if not can PR edi!!!)

Deadlift

Warm up
2x5x50

Real sets
1x5x165

Mis

Dips
2x8 (14)

Note: Deadlift dam nice , finally I know where gone wrong , my grip is dam slippery (causing me thought that I not enuff power) , then I try to use cross grip ...damn easy then i feel...and hold firm without feeling like dropping down!!!)

Thanks Jones for teaching me !!! really appreciate it !!!

Pendlay I'm doing correctly actually ...haha...so no worry anymore .

sunday hv to meet syd G and Jones...but what time larrr...church day lehh...lolx

Squats PR again !!! But dam more and more tougher edi...always till last reps like wanna give up but I tell myself NEVER NEVER GIVE UP...then I successfully stand up ...lolx...Mind power is damn important... notworthy.gif jones

notworthy.gif jones har? notworthy?

eh y become not worthy.gif ?

actually wanna put this emo , then i copy and paste coz previous 1 changed to 0000000...cos it combines again...wanna bump it leh...shit always forgot zzz

this is the notworthty.gif

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Added on April 20, 2007, 8:10 pmeh y become not worthy.gif ?

actually wanna put this emo , then i copy and paste coz previous 1 changed to 0000000...cos it combines again...wanna bump it leh...shit always forgot zzz

this is the notworthty.gif

This post has been edited by Canopies: Apr 20 2007, 08:10 PM

u shouldn't done it before i come man. u said your form is correct but maybe wrong. u cant see yourself deadlifting. even at the mirror. and that friend of yours.. just started ah him? ur squats getting near to me leh

Cross grip as in alternate grip? one underhand and one overhand grip?

should be la.

sunday help me check again lor...lolx...

last time u edi taught me marr...and juz now i also did few reps testing...and u say correct...

sunday c u...

I'm imagining cross grip as in left hand over right hand to hold the bar. means right hand holding left side of bar and vice versa for left hand. hot to dl liddat. lol
so if alternate grip no probs la. anyway, thats just one type of grip. holding with double overhand grip is not wrong also. its just a lil' harder.

lolx...ur display is wat i holding b4....dam slippery...causing me like wanna drop down edi...ciplak gloves problem

dont blame gloves. blame your forearm and fingers. u got weak grip. i'm doing without gloves

Ya man. i doing it without gloves too.
there was a point where my grip failed to lift 100kgs.. then i just dropped the weight and climb back up. the second round at trying 100kgs, my grip didn't fail... just needed some time to train it up...

oic...thx ya all...haha...DL damn nice ...

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This post has been edited by Canopies: Apr 26 2007, 10:41 AM

Workout B
Week 4 day 10 22 April (SUNDAY)

Squats ATG

Warm Up
2x5xbar
1x5x115

Real Sets
3x5x165

Standing Military Press

Warm Up
2x5x50


Real Sets
3X5X60

Pendlay Rows

Warm Up
1x5x65


Real Sets
3x5x105

Accessory

Chin Up
2x8

Standing Calf Raise
2x8

Notes
1.Haha...So nice meeting u guys ah...
2.Well, overall its quite okay ...Syd G , Jones , T+1 ...thx 4 ur teaching and guidance
3.Gonna join yoga class soon ...Haha,I still love that modified pose from Syd (train for future use /gg)
4.Cardio HIIT for 15minutes

oooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo

This post has been edited by Canopies: Apr 26 2007, 10:40 AM

Week 4 day 11 26/4/2007 (WED)
(LBS)

Squats

Warm up
2x5xbar
1x5x115

Real sets
1x5x175
2x5x165

Bench Press

Warm up
2x5xbar
1x5x45

Real sets
1x5x105
2x5x95

Deadlift

Warm up
2x5x115

Real sets
1x5x185 (Yeah...reaching each side 90lbs!)

Mis

Dips
2x8 (14)
Ez curl
2x12

This post has been edited by Canopies: Apr 26 2007, 10:43 AM

u have special talent in that pose. it is not easy to perform ur modified pose. u sure have good core strength

This post has been edited by T+1: Apr 26 2007, 02:18 PM

Who knows ,one day i might be using this pose ftw

it is called missionary.

Someone tried it at home

Canopies dont be a hamsap and hump lah . Upgrade to full bridge