Jones' Journal(6 day cycle), HVT
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 Aug 5 2007, 12:36 PM
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9,495 posts Joined: Dec 2004 
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QUOTE(King83 @ Aug 5 2007, 11:28 AM) So william's on or not? hahahadon't think i'll let you go away that easily after taking my whey, kirk   williams, wililams. no problemo. relax la....i dun intend to run off after taking the stuff. i still wanna meet you guys. |
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Aug 5 2007, 05:09 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You 
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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 |
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Aug 6 2007, 10:43 AM
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol
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830 williams sounds good ?
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Aug 6 2007, 10:46 AM
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8,023 posts Joined: Jan 2003 From: :: Cheras :: 
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Post post can? Around 630?
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Aug 6 2007, 10:48 AM
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol
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go gym later lah..
630 gua haven't knock off from work -.-" or you guys can go ahead and i come later? sorry for spamming ur thread jones, but we don't got other place to discuss this |
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Aug 6 2007, 12:42 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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tonight 830? or tuesday 8 30? i took half day leave to do some stuff.
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Aug 6 2007, 12:45 PM
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol
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of cos tomolo 830 lah... cantik boh?
or u can go earlier say 630? syddy wants 630. |
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Aug 6 2007, 12:51 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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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.
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Aug 6 2007, 12:58 PM
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol
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QUOTE(jones007 @ Aug 6 2007, 12:51 PM) 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. YOU THE MAN LAH, JONES  |
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Aug 6 2007, 12:58 PM
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8,023 posts Joined: Jan 2003 From: :: Cheras ::
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i is gymming at 2pm-ish so i may have to pass williams. 8pm i got a meeting dy
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Aug 6 2007, 01:01 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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8pm lu meeting kat mana
i 8 30 baru finish leh |
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Aug 7 2007, 02:43 PM
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol
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Dude, u got my sms?
Pizza cancelled the meetup... he's going back at 5 or 6pm. but i met him.... fukker, that guy is BIG weii.  |
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Aug 7 2007, 10:30 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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got ady. accidently delete before i can save ur number lol
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Aug 7 2007, 10:51 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Week 9 day 1
7th August Squats warm up 2x8xbar real sets 1x5x96 1x5x122 1x5x148 1x5x174 1x5x200 Bench warm up 2x8xbar real sets 1x5x73 1x5x93 1x5x112 1x5x132 1x5x152 Row warm up 2x8xbar real sets 1x5x73 1x5x93 1x5x112 1x5x132 1x5x152 Accessory weighted hypers 2x35x8 Hanging Leg Raises 3x8 Notes 1. good workout day. everything was just nice. intensity masih boleh tahan. 2. subbed sit ups with leg raises, having lower back problem with sit ups  |
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Aug 9 2007, 11:30 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Week 9 day 2
9th August Squat warm up 2x8xbar real sets 1x5x96 1x5x122 1x5x148 1x5x148 MP warm up 2x5xbar real sets 1x5x61 1x5x74 1x5x87 1x5x100 PR!! DL warm up 0x0x0 real sets 1x5x153 1x5x185 1x5x218 1x5x250 PR!! Lats pulldown warm up 0x0x0 real sets 3x10x100 1x10x90 Accessory Hanging leg raises 3x10 Notes 1. MP was fun lol DL was freaking bad, very hard on the last rep. wanted to die. 2. tried to increase lats pull down, cants complete. dropped weights and tebus balik |
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Aug 10 2007, 09:56 AM
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Senior Member
2,979 posts Joined: Jun 2006 From: www.twitter.com/bebeelim
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wow another PR
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Aug 10 2007, 10:07 AM
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Senior Member
5,237 posts Joined: Sep 2006 From: Stary Oskol
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everyday is a PR day in madcow
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Aug 11 2007, 08:06 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Week 9 day 3
11th Aug Squats warm up 2x8xbar real sets 1x5x96 1x5x122 1x5x148 1x5x174 1x3x205 PR!! 1x8x148 Bench warm up 2x8xbar real sets 1x5x73 1x5x93 1x5x112 1x5x132 1x3x156 PR!! 1x8x112 Row warm up 2x8xbar real sets 1x5x73 1x5x93 1x5x112 1x5x132 1x3x156 PR!! 1x8x112 Accessory Weighted dips 2x8x35 PR! 1x6x35 Incline bench dumbbell curls 3x10x20 Skull Crushers 3x12x20 Notes 1. i tell u, pre workout really helps so farking much man. squats and bench one PR was FUUCKING EASY. had one big place of rice covered with chicken and vege. was freaking hungry cuz last time slept 11 hours lol 2. weigted dips was good. after skull crushers i couldn't feel my triceps anymore lol |
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Aug 11 2007, 08:13 PM
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Junior Member
156 posts Joined: Dec 2006
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hi, jones. where do you get a dip belt for your weighted dips from?
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Aug 11 2007, 08:19 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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good thing about california fitness. they provide dip belts! and nobody uses it! some used it as a power belt for curls
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