how do u hug 135 lbs? 3 plates of 45lbs leh.

doing hypers? u mean good mornings or wat?

how u do hypers with barbell on your back? or u have some one put it on for u?

susah nyer
DL 237 today! wuuahh. dono can pull onot

yeah when i'm infront of the iron i dont really think much. its really a lot of mental preparation rather than just physical.

hey kirk, when do i have the chance to train with u man? everytime u come back to KL without a sound and went back to melacca lol.

there's not free gym dude lol. 10-20 is reasonable la. above that is stupid lol.

even joey's gym gotta pay 5 bucks

cakap only. lol

This post has been edited by jones007: Jul 26 2007, 07:43 PM

Week 7 day 2
26th July

Squat

warm up
2x8xbar

real sets
1x5x90
1x5x115
1x5x139
1x5x139

MP

warm up
2x5xbar

real sets
1x5x59
1x5x172
1x5x84
1x4x97 No pr

Deadlift

warm up
2x5xbar

real sets
1x5x145
1x5x175
1x5x206
1x5x237 PR!!

Lats pulldown

3x12x90
1x11x90

accessory

sit up
3x10xbw

Notes
1. MP failed last rep why i failed last rep
2. DL pr. no problem so far. no grip problem! suprised.
3. 1 more rep to finish lats pulldown swt. canot finish it =.=

for military press? next week lo ._.

This post has been edited by jones007: Jul 28 2007, 06:18 PM

Week 7 day 3
28th July

Squats

warm up
2x8xbar

real sets
1x5x90
1x5x115
1x5x139
1x5x164
1x3x193 PR!!
1x8x139

Bench

warm up
2x8xbar

real sets
1x5x70
1x5x89
1x5x108
1x5x126
1x3x149 PR!!
1x8x108

Row

warm up
2x5xbar

real sets
1x5x70
1x5x89
1x5x108
1x5x126
1x3x149 PR!!
1x8x108

Accessory

Dips
2x8x30
1x6x25

Preacher curls
1x12x20
2x10x25

Skull crushers
2x10x20
1x8x20

Notes
1. everything is easy. dips was hard.
2. increased preacher curl weight a little.
3. skull crushers kantoi after i increase dip

personal record

Week 8 day 1
31st July

Squats

warm up
2x8xbar

real sets
1x5x93
1x5x118
1x5x143
1x5x168
1x5x193

Bench

warm up
2x8xbar

1x5x72
1x5x91
1x5x110
1x5x130
1x5x149

Row

warm up
2x8xbar

real sets
1x5x72
1x5x91
1x5x110
1x5x130
1x5x149

Accessory

hypers
0x0x0

sit up
3x12xbw

Notes
1. everything easy, bench harder abit.
2. no hyper station at CF SC. canot find

Week 8 day 2
2nd Aug

Squat

warm up
2x8xbar

real sets
1x5x93
1x5x118
1x5x143
1x5x143

MP

warm up
2x6xbar

real sets
1x5x59
1x5x72
1x5x85
1x5x97 PR!!

DL

warm up
1x5x135

real sets
1x5x148
1x5x180
1x5x211
1x5x243 PR!!

Lats Pulldown

real sets
6x10x91

Notes
1. finally can finish my MP
2. DL was satisfying. the intensity is just now
3. might be something wrong with lats pull down or i'm feeling strong with tuna sandwich as pre workout. 1st set was kinda heavy so i takut canot finish all 4 sets so did 10 reps only, then i tried 5 sets, feeling good then did 6 sets, last few reps was just now. lol add weight time maybe.

bila train? anabolic gym again? no dip station leh lol

tuesday i'm working la going to meet when? next sat something like that or ?

syd no need work on tues?

Week 8 day 3
4th Aug

Squat

warm up
2x8xbar

real sets
1x5x93
1x5x118
1x5x143
1x5x168
1x3x200 PR!!
1x8x143

Bench

warm up
2x8xbar

real sets
1x5x72
1x5x91
1x5x110
1x5x130
1x3x152 PR!!
1x8x110

Row

warm up
2x8xbar

real sets
1x5x72
1x5x91
1x5x110
1x5x130
1x3x152 PR!!
1x8x110

Accessory

Weighted dips
3x8x30

incline bench dumbbell curls
3x10x20

Skull chrushers
3x11x20

Notes
1. forgot to update yesterday lol
2. squats bench row easy overall
3. incline bench seems to be hitting my long head a lot more, good feeling on the bicep.
4. finally manage to finish dips at 30lbs. skull chrushers easy ady. need to add a little.

This post has been edited by jones007: Aug 5 2007, 05:10 PM

tonight 830? or tuesday 8 30? i took half day leave to do some stuff.

tomolo i'm going to gym after work, which is 6. finish and reach home by 830. so 830 is cool at williams for post.

8pm lu meeting kat mana i 8 30 baru finish leh