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

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

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

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...

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

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

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

Nola...I saw this pose in bb.com that can strengthen ur ass leh..can make it firmer..

Coz ...I dont hv ma...haha

Well , I have done my mark rippetoe for 1 whole month .

Btw, Jones is faster than me 1 month.

Workout B
Week 4 day 12 27 April (FRIDAY)

Squats ATG

Warm Up
2x5xbar
1x5x115

Real Sets
2x5x175
1x5x165

Standing Military Press

Warm Up
2x5x45


Real Sets
3X5X65

Pendlay Rows

Warm Up
1x5x50


Real Sets
3x5x95

Accessory

Chin Up
2x8 (17)

Standing Calf Raise
2x8

Skull Crusher
2x8x25


Well,
Progress info:

1st day - 31march 2007

Squats - 115lbs (52kg)
Standing MP - 45lbs (bar weight) (20kg)
Bench - 85lbs (39kg)
Deadlift-115lbs (52kg)

Now, after 1 month ...

Squats - 175 , 165lbs (80kg)
Mp - 65 lbs (30kg)
Bench - 95 lbs (43kg)
Deadlift - 185 lbs (84kg)


NOTE:
Well , Squats and DL improved lots .
But Bench and MP kinda stuck at it . Going to break next few session . B4 tat juz staying at the current weight cos wanna build strong foundation 1st b4 moving to PR.
Pendlays dint state on it cos last time about the form things...so dint reli progress cos scare hurt my back.

LOLx!!! This is only my FIRST month .
still got long way to go




This post has been edited by Canopies: Apr 27 2007, 07:48 PM

wow..long time dint c u post edi , how u doing?

powerlifting belt still for sale?

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Added on April 30, 2007, 7:59 pmWeek 5 SESSION 13 26/4/2007 (MONDAY)
(LBS)

Squats

Warm up
2x5xbar
1x5x115

Real sets
3x5x165

Bench Press

Warm up
2x5x35
1x5x45

Real sets
3x5x100

Deadlift

Warm up
2x5x115

Real sets
1x5x195 PR

Mis

Dips
2x8 (13)


This post has been edited by Canopies: Apr 30 2007, 07:59 PM

Workout B
Week 5 day 14 2 MAY (WED)

Squats ATG

Warm Up
2x5xbar
1x5x95
1x5x115

Real Sets
3x5x175


Standing Military Press

Warm Up
2x5x45


Real Sets
3X5X75

Pendlay Rows

Warm Up
1x5x50


Real Sets
3x5x90 ( Reduce for a better form )

Accessory

Chin Up
2x8 (16)


Note:
Stop for few session , headache when lifting heavy weights .

I think I'm facing CNF ( central nervous fatigue ) , whereby when I doing the last rep of dips that time , my spinal nerve suddenly shock to my brain ...then i feel headache since then..

rest for few days only continue

I did breathe . Squats when going down many ppl suggest to hold the breathe ...but when I hold and go down , headache will come ...I guess its the matter of breathing or not . Thx neek.

Its okay now , wanna hv some rest before moving next session .

Woah , just had a good rest though ...but head still ...sigh ..gonna take panadol

bodybuilding.com

Ahh shit ...learn from mistake

stop for 1 session ....go lowyat check new pc prize .

yeahz

1 gb ram ddr2 667 just rm170...holy cheapzz

Haha...just wanna end the topic fast mar

Today :

Cardio cross trainner 1 hour - 1005calories

basketball 15minutes - ??? calories

Nope...I very agree cos I dint breath properly ...thanks a lot man


Haha..mayb i'm too desperate for rams edi...swtz

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Added on May 16, 2007, 10:32 pmNow I'm concentrating more on cutting rather than Mark Rippetoe cos after end of June , I'm going to start a clean bulk in HST.

Mark Rippetoe I'm facing platues and I don't think I wanna continue it edi but I will still do it for weight training purpose in cutting but lesser day . 2days per week. A for tuesday B for thursday.

Well , I think serious cutting is better for me cos if I do Hst then I hv to bulk for clean muscle mass .

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Added on May 26, 2007, 4:30 pmLatest progress ,

Now around 86kg

Total Lost - 105kg-86kg=19KG

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Added on May 31, 2007, 4:32 pmhttp://www.hypertrophy-specific.info/iB_html/uploads/HST_Faq_book.pdf

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Added on May 31, 2007, 4:32 pmhttp://www.hypertrophy-specific.info/iB_html/uploads/HST_Faq_book.pdf

This post has been edited by Canopies: May 31 2007, 04:32 PM

Thanks , might after 2months then i only will update .

Now my routines don't really need to jot down the weights

Cardio 1 hour - 1k calories above 4-6days per week
Weigh training - full body workout on tuesday thursday then go cardio 1 hour .
Food like normal .


This post has been edited by Canopies: Jun 10 2007, 01:36 PM