screw both of u. stop being so disgusting. i'm going to puke!!

Workout A
Week 2 day 2 14 March(Wednesday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
2x5x145(ATG, knees behind toes)
1x5x135

Bench Press

Warm up
1x5xbar
1x5x65
1x5x85

Real sets
3x5x105

Deadlift

Warm up
1x5x95

Real sets
1x5x145

Mis

Dips
2x8 finally completed
Back Extension
1x8x25
1x8x35
Dumbbell curl
2x6x30

everything in LBS

NOTE:
1. Squats done with ATG, kneels behind toes, was harder than knees infront of toe, so i lower the weights. gonna attempt ATG knees behind toes next session with 145.
2. Deadlifts was pretty easy with the new PR(145_ gonna attempt pr again next DL session but before that i'm gona check out my form.
3. finally can finish my 2x8 dips gona try to do weighted dips after the next session
4. recorded last dumbbell curl session wrongly. so this is the correct one.

LOL nice siggy ...

Haha...k la stop it ...

just kidding only mar

oi jones , actually our cf got 1 pt selling on whey also la...he sells it at 165 per tub ..mayb next time we juz buy from him better...my fren bought from him..

i dont trust PT..

Workout B
Week 2 day 3 16 March(Friday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
3x5x145(ATG, moderate speed)

Standing MP

Warm up
1x5xbar
1x5x65

Real sets
3x5x75(completed)

Pendlay Rows

Warm up
1x5xbar
1x5x65

Real sets
3x5x95

Mis

Chin ups
2x5
Declined sit up
1x8x25
1x8x35
Triceps extension(2 hand)
2x8x35
Calf raise
2x12x100(kg i think)

Notes:
1. finally done iwth the squats, knees behind toes, hopefully each rep oso. cuz kinda having a hard time doing it.. swt. go try another 1-2 session then try to pr again.
2. finally can finish MP of 3 sets at 75 pounds.
3. PR for pendlay.
4. and also, does anyone knows whether the standing cafl raise smith is in KG or pounds?

Workout A
Week 3 day 1 19 March(Monday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
3x5x145

Bench Press

Warm up
1x5xbar
1x5x65
1x5x85

Real sets
3x5x105

Deadlift

Warm up
1x5x95

Real sets
1x5x145

Mis

Dips
2x8
Back Extension
2x8x35
Dumbbell curl
2x8x30
Standing calf raise
2x8x120

NOTES
1. Squats.. er.. form is better right now.. gona try after another session.
2. deadlift, correct breathing and correct speed, based on a video of ronnie coleman doing 8 reps of deadlift. bar almost slipped off my hands lol, did with mix grip.
3. benchpress was easy. yeah. gona PR next session!

Quick, stupid question: Are these weights in KG, LBS, or a combination of both? I didn't see any indication of the units you were using in your earlier posts.

hehe sorry to state. everything in lbs, except calf raise. i still dont know whether the machine is in kgs or lbs

Bro,

Friday remember to pass me the whey arrr...lolx...

btw,hows ur injury? fine ?

Workout B
Week 3 day 2 21 March(Wednesday)

SKIPPED due to injury. didnt do my workout b on Week 3 day 3 23 March(Friday) because i dont want to screw up and confuse my workout routine for the month. i planned it out already. so.. yeah i did A.

-------------------------------------------------------------------------------------------------------------------


Workout A
Week 3 day 3 23 March(Friday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
3x5x145

Bench Press

Warm up
1x5xbar
1x5x65
1x5x85

Real sets
3x5x115 PR!

Deadlift

Warm up
1x5x115

Real sets
1x5x155 PR!

Mis

Dips
2x6
Back Extension
2x8x35
Dumbbell curl
2x8x30

NOTES
1. serious tireness and burning sensation after setting 2 PRs. Took whey as pre and post.
2. was too tired forgot to do standing calf raise

Meals
BF : half can of tuna and 2 eggs
lunch : Rice and mee and a egg
pre : oats cooked with milk, took whey with water and a spoon honey
post : whey with milk and 2 bananas.
dinner : gonna go eat now

LOL...go try whey choc + milk = omg tasty ....lolx

u just knew?
hahaha
btw
ur sis's cute.........real cute.....hahaha

who's sis?

canopies!??

where to see?

I book his sis first. You guys don't potong jalan ar! Mine Mine Mine!!!!

w0000000000t? my sis?

hahha, i guess i could clown around now.

MINE!!!!
*Flashes nunchaku and gleaming shins*

yea dude, yours....i saw it from your friendster, it's pretty obvious who recently testimonial'ed darkie.

my sis is in russia. u interested?


This post has been edited by jones007: Mar 27 2007, 11:48 PM

Workout B
Week 4 day 1 26 March(Monday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
2x5x155(really worn out, chicken out, 2nd set last rep was freaking hard)
1x5x145

Standing MP

Warm up
1x5xbar
1x5x65

Real sets
1x5x75(screwed up my MP, used all my strength on squats)
2x5x65

Pendlay Rows

Warm up
1x5xbar
1x5x65

Real sets
3x5x95(not bad, gona pr next session)

Mis

Chin ups
Screwed up lol
Declined sit up
1x8x35
1x8x45(pretty easy, dont know why)
Sitting triceps extension
2x8x50
Standing calf raise
2x8x140

Notes
1. tried PR squats today, failed, next session gona finish all 3 sets
2. nothing much to say today

meals
Breakfast : no breakfast, woke up late
lunch : rice with lots of chicken breast, vege and egg
dinner : similiar to lunch lol
pre workout : oats
postworkout : 2 scoops of whey + water, one spooon of honey
Before bed : gona try to blend a scoop of whey with 2 bananas, ran out of milk, so canot blend with milk

This post has been edited by jones007: Mar 28 2007, 12:49 PM