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Jones' Journal(6 day cycle), HVT
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TSjones007
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 Aug 30 2007, 09:54 PM
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Week 11 day 2 30th Aug Squats warm up 2x8xbar real sets 1x5x101 1x5x128 1x5x155 1x5x155 MP warm up 2x5xbar real sets 1x5x64 1x5x78 1x5x91 1x5x 105 PR!!DL warm up 2x5x105 real sets 1x5x149 1x5x180 1x5x212 1x5x 244 reset Pulldown 1x10x105 1x10x95 1x10x90 [u] Notes[/b] 1. MP was good, after doing planks variation, no more core problem in balancing the weights, can concentrate more on pushing  2. reset DL, much better form. have to work on my hips flexibility 3. tried triple drop sets with lats pull down, er.. didn't get the intensity, maybe i'm doing it wrong lol |
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Canopies
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Aug 30 2007, 10:31 PM
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Hey , basically whats your 5RM max for Bench , squat , rows , DL ? Hardly seen any PR nowadays , is this in the program? Saturday u wan pr?
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TSjones007
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Aug 30 2007, 10:42 PM
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squat 210, bench 160 row 160, DL 255 mp 105.
sometimes forget to bold it up. i always PR on saturday unless i fail on monday
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Canopies
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Aug 30 2007, 11:54 PM
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QUOTE(jones007 @ Aug 30 2007, 10:42 PM) squat 210, bench 160 row 160, DL 255 mp 105. sometimes forget to bold it up. i always PR on saturday unless i fail on monday Woah , improving lots. Whats ur food daily intake ? |
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TSjones007
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Aug 31 2007, 03:59 AM
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i simply eat only everyday.
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TSjones007
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Sep 1 2007, 06:34 PM
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Week 11 day 3
1 Sept
Squat
warm up
2x8xbar
real sets
1x5x101
1x5x128
1x5x155
1x5x183
1x3x215
1x8x155
Bench
warm up
2x8xbar
real sets
1x5x77
1x5x97
1x5x118
1x5x139
1x3x164
1x8x118
Row
warm up
2x8xbar
real sets
1x5x77
1x5x97
1x5x118
1x5x139
1x3x164
1x8x118
Accessory
Weighted Dips
2x8x35
1x6x35
Incline Curl
3x8x25
Skull crushers
3x10x25
Notes
1. again after bench, tricep worn out ady. weighted dip sucked lol
2. incline curl was hard, skull crushers was good.
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jones008
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Sep 4 2007, 10:02 PM
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Week 12 day 1
4th Sept
Squats
warm up
2x8xbar
real sets
1x5x103
1x5x131
1x5x159
1x5x187
1x5x215
Bench
warm up
2x8xbar
real sets
1x5x75
1x5x95
1x5x115
1x5x136
1x5x156
Row
warm up
2x8xbar
real sets
1x5x79
1x5x100
1x5x121
1x5x142
1x5x164
Leg raises
3x10
Notes
1. with pre workout shake, squats was easy.
2. did bench with wider grip, susah to balance, but no pain on rotator cuff. good thing
3. having hard time finishing last rep of row.
4. finally can finish leg raises at 3x10
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King83
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Sep 4 2007, 10:07 PM
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Dude, start your own journal, don't post ur routine in other's thread.
btw, what's a PreWO shake?
with or without dex?
what else?
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jones008
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Sep 4 2007, 10:18 PM
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PreWO without dex. 4 table spoon oats + 1 scoop whey + water = shake it and drink.
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King83
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Sep 4 2007, 10:27 PM
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QUOTE(jones008 @ Sep 4 2007, 10:18 PM) PreWO without dex. 4 table spoon oats + 1 scoop whey + water = shake it and drink. hmm.. that's a pretty good idea. I kinda got swayed a little... never thought of taking whey for pre. always preferred to eat real food. thanks for reminding. |
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jones008
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Sep 4 2007, 11:12 PM
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eat real food and with pre workout shake is perfect. if u can afford. read the nutrition thread again about pre workout
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andychee81
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Sep 4 2007, 11:37 PM
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dood need you to teach me train my arms larger.
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jones008
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Sep 5 2007, 08:01 AM
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saturday okay? lol
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andychee81
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Sep 5 2007, 06:17 PM
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sat me okay. will do less running, more weight, the next day mizuno run liow.
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jones008
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Sep 5 2007, 06:57 PM
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next day mizuno run better dont do heavy weight training. later u get sore muscle then kantoi lol
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andychee81
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Sep 5 2007, 06:59 PM
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yeah planning do light weights aje. then run less.
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jones008
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Sep 5 2007, 07:12 PM
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ok ok. lets teach u how to squat oly style ATG hammies to calves lol
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andychee81
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Sep 5 2007, 07:17 PM
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ehh no leg workout on that day. wanna give the legs fully rested.
arms aje.
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jones008
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Sep 5 2007, 07:20 PM
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arm shoulder chest back?
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andychee81
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Sep 5 2007, 07:21 PM
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yeah yeah eyah.
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