yeah yeah eyah.

ahhahahaahaha.

before run, i dun suggest back. tricep + chest are fine.

OI SPAM AT MY THREAD WTF!!{referring to andy on the hahahahah post}

saturday i teach u some strength exercise la. u dont need size right? do teh oly moves! its veli teh funnay

This post has been edited by jones008: Sep 5 2007, 07:35 PM

teach me what's the differ for size, for endurance, for stenght.

er.. i dont wana talk about endurance, cuz its bs.

size = sarcoplasmic hypertrophy(some call it virtual size/abnormal muscle growth rate) where u train moderate sets high reps till u get the pump(or till failure) using light weights. no strength for this, so its not for u.

strength = myofibrillar hypertrophy where u concentrate on high sets low reps with max lifts but hypertrophy is inevitable in weight training but still its different from sarcoplasmic hypertrophy cuz its a lot slower. but then u dont have to do high sets so u can avoid the myofibrillar hypertrophy. like 4x6 or 8x3.

but then its hard to say la. its mostly about the lifts, pendlay = strenght, bent over row = size and so on so on so on

now that explains why i could lift heavier than last time but my body remains puny.

endurance is useful if you're taking say... 5 mins between sets

This post has been edited by Syd G: Sep 5 2007, 09:21 PM

what reps range have u been doing?

umm usually 10.

5. conclusion, good shit, i sweat like mad, after 2 weeks of rest, i felt great after doing madcow. 100kg SQUAT HERE I COME!!!!

what are u trying to do here? get post count? lol

. Yes.

WAT TAH FARK??




spam at powerlifting thread la

This post has been edited by jones008: Sep 7 2007, 05:27 PM

Week 12 Day 2
6th Sep

Squat

warm up
2x8xbar

real sets
1x5x103
1x5x131
1x5x159
1x5x159

MP

warm up
2x5xbar

real sets
1x5x66
1x5x80
1x5x94
1x5x108

DL

warm up
2x5x108

real sets
1x5x153
1x5x185
1x5x218
1x5x250

Lats PD

1x12x47
1x9x47
1x12x40
1x7x33

Leg raises
3x10

Notes
1. decided to update in office lol. later forget
2. DL was easy as i said in PL thread, the breathing skill worked.
3. Mp was JUST NICE. last rep barely completed but managed to.
4. lats pull down was gila babi lol.. my lats sore like mad today.. triple drop sets do work, but takut i over train lol

Just congratz u reachin 100kg this saturday lahh.

ooooh. thx mate lol

Week 12 day 3
8th Sept

Squat

warm up
2x8xbar

real sets
1x5x103
1x5x131
1x5x159
1x5x187
1x3x220 PR!! FINALLY! 100 KG!
1x8x159

Bench

warm up
2x8xbar

real sets
1x5x75
1x5x95
1x5x115
1x5x136
1x3x160
1x8x115

Row

warm up
2x8xbar

real sets
1x5x79
1x5x100
1x5x121
1x5x142
1x3x170 PR!!
1x8x121

Dips
3x6x35

Incline DB Curl
3x8x25

Skull Crushers
3x10x25

[u]Notes/[u]
1. 100kg squat.. man.. its a accomplishment! 300lbs HERE I COME!!
2. bench was uhm easy. a little problem with left wrist. sikit pain
3. Row was good

This post has been edited by jones008: Sep 8 2007, 05:30 PM

Jones hebat... i never made it to 100kg squat, but u did
keep it up bro

dude's got some serious flexibility
nice stuff