y u customize the workout routine.. DL already worked your traps.
Jones' Journal(6 day cycle), HVT
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 Jun 15 2007, 03:36 PM
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#121
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You  
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Jun 17 2007, 04:47 AM
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#122
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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week 2 day 3
16th June Squat warm up 2x5xbar real sets 1x5x80 1x5x101 1x5x123 1x5x145 1x3x171 1x8x123 Bench warm up 2x5xbar real sets 1x5x62 1x5x78 1x5x95 1x5x112 1x3x132 1x8x95 Bent row warm up 2x5xbar real sets 1x5x52 1x5x67 1x5x81 1x5x95 1x3x112 1x8x81 accessory dips 2x8x25 2x8xbw preacher curl 2x12x20 skull crushers 2x12x20 Notes 1. a few important notes today. worked out at ultimate gym, met terry the fukking big guy and an ex me universe. freaking ripped and big. 2. going to change pendlay to bent over, terry said pendlay is a waste of time  3. since syd said bent is 2x over pendlay, i'll tweak the weight a little starting next week and see how it goes la. 4. did preacher and skull c with the Ez bar. forgot the weight of the bar. around 7kg(15lbs i think >.>) 5. anyway had a great time, great laugh, kept talking about glucose deficit lol |
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Jun 17 2007, 02:30 PM
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#123
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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double whoopar+bk fish. later that night nasi+chicken+kerang
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Jun 17 2007, 10:35 PM
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#124
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Ez bar is the short one iwth bents in the middile. only oly bar is 20kg
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Jun 19 2007, 09:06 PM
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#125
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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week 3 day 1
19th June Squats warm up 2x5xbar real sets 1x5x82 1x5x104 1x5x126 1x5x148 1x5x171 Bench warm up 2x5xbar real sets 1x5x63 1x5x80 1x5x97 1x5x115 1x5x132 Row warm up 2x5xbar real sets 1x5x63 1x5x80 1x5x97 1x5x115 1x5x132 accessory weighted hypers 2x10x35 weighted sit ups 4x10x35 Notes 1. Squats starting to get nice, i love it. 2. chged to bent over row and trying to figure out my 5RM. so today bent was kind of a failure in poundages. but anyway, just for the record. 3. next session of row should tell me my maxes. This post has been edited by jones007: Jun 19 2007, 09:06 PM |
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Jun 20 2007, 01:20 AM
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#126
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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oly bar is the 20kg one la. swt the bar used for olympic weight lifting competition
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Jun 21 2007, 09:08 PM
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#127
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Week 3 day 2
21st June Squats warm up 2x5xbar real sets 1x5x82 1x5x104 1x5x126 1x5x126 MP warm up 2x5x35 real sets 1x5x54 1x5x65 1x5x76 1x5x88 DL warm up 2x5xbar real sets 1x5x131 1x5x159 1x5x187 1x5x215 Notes 1. squats was easy, cant wait for triple day. 2. er DL weights kinda messed up  previously i stated the wrong 5RM of my DL. now set back already lol.3. MP back to old PR ady. nice nice haha. going to hit 25lbs plates next week for MP ahah. 4. thats all i guess |
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Jun 24 2007, 03:19 AM
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#128
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Week 3 day 3
23th June Squats warm up 2x5xbar real sets 1x5x82 1x5x104 1x5x126 1x5x148 1x3x175 1x8x126 Bench warm up 2x5xbar real sets 1x5x63 1x5x80 1x5x97 1x5x115 1x3x135 1x8x97 Bent Row warm up 2x5xbar real sets 1x5x63 1x5x80 1x5x97 1x5x115 1x3x135 1x8x97 Accessory Weighted dips 3x8x25 Ez preacher curls 2x12x45 1x10x45 Skull crushers 3x10x45 Notes 1. Week 3! going into week 4! back to old PR. the weights are bearable, rather easy, for the compound ones. 2. finally can do 3 sets of weights dips with 25 haha, gonna add it to 35 by week5. Damn i'm getting close to the 45lbs plate man! 3. the Ez curl bar is 25lbs if i'm not mistaken. |
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Jun 26 2007, 06:01 PM
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#129
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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week 4 day 1
26th June Squat warm up 2x5xbar real sets 1x5x84 1x5x107 1x5x130 1x5x152 1x5x175 Bench warm up 2x5xbar real sets 1x5x65 1x5x82 1x5x100 1x5x117 1x5x135 Bent Row warm up 2x5xbar real sets 1x5x65 1x5x82 1x5x100 1x5x117 1x5x135 Accessory Weighted Hypers 2x10x35 Weighted Situps 3x10x35 Notes 1. squats was okay, bench was easy, rows was hard. 2. sit ups was hard, dono why, harder than last week, did 3 sets out of 4 only. lower back hurts like b****. 3. cant wait for friday. pr day. gonna squat 180. nice lmao This post has been edited by jones007: Jun 29 2007, 01:11 AM |
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Jun 29 2007, 01:12 AM
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#130
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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week 4 day 2
28th June Squat warm up 2x5xbar real sets 1x5x84 1x5x107 1x5x130 1x5x130 MP warm up 2x5x35 real sets 1x5x55 1x5x67 1x5x78 1x5x90 DL warm up 2x5xbar real sets 1x5x134 1x5x163 1x5x191 1x5x220 Lats pulldown real sets 4x12x80 Notes 1. nth to say lol |
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Jul 1 2007, 02:22 AM
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#131
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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week 4 day 3
30th June Squats warm up 2x5xbar real sets 1x5x84 1x5x107 1x5x130 1x5x152 1x3x179 PR 1x8x130 Bench warm up 2x5xbar real sets 1x5x65 1x5x82 1x5x100 1x5x117 1x3x138 PR 1x8x100 bent row warm up 2x5xbar real sets 1x5x65 1x5x82 1x5x100 1x5x117 1x3x138 PR 1x8x100 accessory Dips 3x8x25 ez curl 3x8x?? skull c. 3x8x?? Notes 1. everything was easy, very nice. 2. very confused with the ez bar there. theres 2. one weighs some what like 20lbs another weighs like 35lbs. not sure  This post has been edited by jones007: Jul 3 2007, 12:41 PM |
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Jul 3 2007, 12:41 PM
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#132
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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oh previous pr is 175 lo. just pr to 179. lol i think i should bold them up.
This post has been edited by jones007: Jul 3 2007, 09:34 PM |
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Jul 3 2007, 09:33 PM
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#133
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Week 5 day 1
3th July Squats warm up 2x5xbar real sets 1x5x86 1x5x109 1x5x133 1x5x156 1x5x179 Bench warm up 2x5xbar real sets 1x5x66 1x5x84 1x5x102 1x5x120 1x5x138 Bent Row warm up 2x5xbar real sets 1x5x66 1x5x84 1x5x102 1x5x120 1x5x138 Accessory null Notes 1. damn hurry so didn't do acceossory stuffs. 2. squats, bench, row. all 3 of them not bad. hard but still can manage. gg modified |
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Jul 5 2007, 06:41 PM
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#134
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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week 5 day 2
5th July Squats warm up 2x5xbar real sets 1x5x86 1x5x109 1x5x133 1x5x133 MP warm up 2x5x35 real sets 1x5x56 1x5x68 1x5x80 1x5x92 DL warm up 2x5xbar real sets 1x5x138 1x5x167 1x5x196 1x5x226 PR!! Lats pulldown 4x12x80 accessory 3x10x35 Notes 1. tried front squats, canot tahan, lol wrong position of the bar i think, canot breath 2. MP still the same. no microweights canot do increment lol 3. DL!! wrrruuuuuuaaaaaaaggggghhhhhh. 4. dono why, the longer i do the program, the harder my sit ups get, eventho the weights is the same form the beginning, even the reps are the same, but it gets harder and harder, couldn't complete 3rd set of 10 reps today |
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Jul 5 2007, 07:14 PM
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#135
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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of course ATG
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Jul 5 2007, 11:39 PM
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#136
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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dont contaminate my journal with rubbish lol.
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Jul 6 2007, 12:22 PM
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#137
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Jul 6 2007, 03:21 PM
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#138
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Jul 7 2007, 06:26 PM
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#139
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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week 5 day 3
7th June Squats warm up 2x5xbar real sets 1x5x86 1x5x109 1x5x133 1x5x156 1x4x184 1x8x133 Bench warm up 2x5xbar real sets 1x5x66 1x5x84 1x5x102 1x5x120 1x3x142 1x8x102 Row warm up 2x5xbar real sets 1x5x66 1x5x84 1x5x102 1x5x120 1x3x142 1x8x102 Accessory preacher curls 3x12x20 tricep extensions 3x12x20 Notes 1. everything is easy, row a little tough. 2. GOD DAMN IT NO DIPS FOR ME  anabolic gym dont have dips station got dips belt no station |
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Jul 10 2007, 06:45 PM
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#140
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Week 6 day 1
10th July Squat warm up 2x5xbar real sets 1x5x88 1x5x112 1x5x136 1x5x160 1x5x184 Bench warm up 2x5xbar real sets 1x5x68 1x5x87 1x5x105 1x5x123 1x5x142 Bent ROw warm up 2x5xbar real sets 1x5x68 1x5x87 1x5x105 1x5x123 1x5x142 Accessory weighted hypers 2x8x35 weighted sit ups 1x10x35 Notes 1. squats was hard, but nice. bench was just nice, row wasn't satisfying. 2. couldn't complete sit ups. back pain. dono why. |
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