squat
6x2x225

leg curl
3x8x100

db bench
2x6x60

chi bai soh hai gym suddenly close early. make me rush like hell. dammit. tml going to train shoulders and bicepths.

squat was easy peasy

Squat
6x4x225

seated dumbbell press
4x11x30

seated lateral raise
4x13x15

tricep pushdown
3x11x19kg

1 hand tricep pulldown
3x14x2.5kg

squat was wasn't unable to do all sets without rest between reps.. last set last rep i rested 2 secs before finishing it lol

squat
6x2x225

Bent over row
4x6x175

Lats pull down
3x10x40kg

Bent over lateral raise
3x11x20

DB shrugs
3x10x40
*last set triple drop to 15x20 and 16x10

Upright row to neck
3x6x35
*last set drop sets to bar only

really fukked up. i regret doing drop sets. chi bai

squat was walk in the park

after 6x5 then next is 6x6x225 leh omg omg omg omg omg 6x6 is insane omg omg omgo mgom

This post has been edited by jones007: Mar 21 2008, 01:26 PM

squat
6x5x225

incline bb bench
3x6x115

cable flies
3x9x7.5kg
*last set dropset 50%

preacher ez curl
4x8x30
*8 seconds negative eccentric last rep of every set

lean away db lateral raise
3x6x20
cable lateral raise
3x9x2.5kg
*above is supersetted with one hand at a time.

squat was after that i wanted to do db incline after bb.. but then no mood ady.. fukking dried up lol
by the 3rd set of squat i can feel the intense pump and super tight quads. damn.

This post has been edited by jones007: Mar 23 2008, 05:47 PM

squat 6x2x225

bent over row
3x6x185

face pull
3x8x26kg

bent over lateral raise
4x10x20

lateral raise
3x7x25

squat was not even a mere warm up

did some tricep work but very mixed up.

erm no.. i train becuz friday sat and sun im goin to genting.. lol.. and after 6x6 i can have a 4 days rest for the heavy ass day.. since after 6x6 its gonna be adding weight and decreasing volume. haha

yesterday night...

Squat
6x6x225

lateral raise 3x7x20

cukup ady. after that no mood to do anything else. 6x6 was so damn taxing. i'm thinking how to survive 5x5 next week lol..

feel like shit. by the 3rd set i thought of giving up already. but then i still have to squat. at b4 last set, i was walking like a duck towards the squat rack for the last set. damn cacat

building strength, maintaining BF%.

currently kinda successful. diet control diet control

hay guise. i shat water this morning. thanks to 6x6

no idea. after today gonna take a rest until tuesday tho. goin genting for the weekend. a good 4 days rest should do good.

no cameraaaaaaaaaaaaaaaaaaa

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Added on April 1, 2008, 10:49 pmSquat

5x5x237

close grip ez bar bp

3x13x55

thats it. lol feel like shit after squat

This post has been edited by jones007: Apr 1 2008, 10:49 PM

of cuz still with RSR.

nao is week 4

This post has been edited by jones007: Apr 6 2008, 12:40 AM

squat
4x4x252

i did 8 sets of incline machine and 8 sets of decline machine for chest. lol no pain on rotator cuff. nice.

squat

6x2x225

Row

4 sets of warm up

1x11x135
1x12x155
2x8x185
2x10x135

lats pull down

4 sets of warm up

1x11x80
1x10x100
2x9x120
1x10x100
1x12x80

er most of the time 45 minutes to 1 hour 15 minutes max. depends la. most of hte time are spent on squats.. other exercises i rest 45 sec to 90 sec max between sets

wasting ur time if u r resting too long. i tend to keep intensity high by keeping resting period short.

not cutting already. just trying to maintain BF while gaining mass

Squat

3x3x267

lateral raise

10x10x15

tricep pressdown

10x10x15kg

i smoked squats up and away! EASY!