what flexibility?

Week 13 day 1
11th Sept

Squats

warm up
2x8xbar

real sets
1x5x106
1x5x134
1x5x163
1x5x191
1x5x220

Bench

warm up
2x8xbar

real sets
1x5x77
1x5x98
1x5x118
1x5x139
1x5x160

Row

warm up
2x8xbar

real sets
1x5x82
1x5x104
1x5x126
1x5x148
1x5x170

Leg Raises
3x10

Notes
1. squats was f***ing hard, i think last rep form ran out a bit
2. did bench n row with super fast speed. no more pain.

Week 13 day 2
13 Sept

Squats

warm up
2x8xbar

real sets
1x5x106
1x5x134
1x5x163
1x5x163

Mp

warm up
2x5xbar

real sets
1x5x68
1x5x82
1x5x97
1x5x111 PR!!

DL

warm up
2x5x111

real sets
1x5x156
1x5x189
1x5x223
1x5x256

Pulldown
2x10x47kg
1x10x40kg
1x9x33kg

Leg raises
3x10

Notes
1. Mp er.. cheated a little, so was easy lol.. didn't go full ROM, last rep did full Rom but still feeling strong
2. DL very good ah. had christina countdown for me hahah. last set no lowerback pain
3. pull down was good, lats growing lol.
4. leg raises power ah.. give christina tapao in leg raises.. sad hahaah
5. good workoutday, chris did 3x6 bar squat with good intensisty, DL with 75 quite a number of sets lol..

Week 13 day 3
15 Sept

Squats

warm up
2x8xbar

real sets
1x5x106
1x5x134
1x5x163
1x5x191
1x3x226 PR!! 2 big plates
1x8x163

Bench

warm up
2x8xbar

real sets
1x5x77
1x5x98
1x5x118
1x5x139
1x3x164
1x8x118

Row

warm up
2x8xbar

real sets
1x5x82
1x5x104
1x5x126
1x5x148
1x3x174 PR!!
1x8x126

Dips
3x8x25

Incline Curl
3x8x25

DB skull crushers
1x10x20
2x6x20

Notes
1. 2 big plates nuff said
2. back to old PR with bench, Row still climbing
3. dropped dips, dono why getting weaker and weaker with 35. lol.. overtrain triceps?
4. EZ bar hogged, used DB
5. overall good day. Christina did a PR with squats lol

Week 14 day 1
18 Sept

Squat

warm up
2x8xbar

real sets
1x5x108
1x5x138
1x5x167
1x5x196
1x5x226

Bench

warm up
2x8xbar

real sets
1x5x79
1x5x100
1x5x121
1x5x143
1x5x164

Row

warm up
2x8xbar

real sets
1x5x84
1x5x106
1x5x129
1x5x152
1x5x174

Notes
1. love squats
2. bench.. b****, still hate the bench station at MSC. god damn it
3. ROw was.. horrible, last set wasn't doing bent over rows ady, become yates row dy at max weight. sucks.

Week 14 day 2
20th sept

Squats

warm up
2x8xbar

real sets
1x5x108
1x5x138
1x5x167
1x5x167

MP

warm up
2x5xbar

real sets
1x5x69
1x5x84
1x5x99
1x5x114 Failed lol..

DL

warm up
2x5x115

real sets
1x5x160
1x5x194
1x5x228
1x5x262 PR!!

Pull down
2x10x47kg
1x10x40kg
1x10x33

Notes
1. failed MP.. pushing halfway up on the last rep, deltoids gave up. boom, dropped the weights.
2. DL suprisingly easy.
3. screw core works. my core was devastated after DL

Week 14 day 3
22 sept

Squats

warm up
2x8xbar

real sets
1x5x108
1x5x138
1x5x167
1x5x196
1x3x231 PR!!
1x8x167

Bench

warm up
2x8xbar

real sets
1x5x79
1x5x100
1x5x121
1x5x143
1x3x168 PR!!
1x8x121

Row

warm up
2x8xbar

real sets
1x5x84
1x5x106
1x5x129
1x5x152
1x3x179 PR!!
1x8x129

Dips
3x8x25

Incline curl
3x8x25

Skull crushers
3x10x25

Notes
1. squats was fukking hard. stupid squat rack sucks and the air ventilation sucks
2. bench was.. no comment
3. row was... yates row

This post has been edited by jones007: Sep 25 2007, 08:53 PM

Week 15 day 1
25th Sept

Squats

warm up
2x8xbar

real sets
1x5x111
1x5x141
1x5x171
1x5x201
1x5x231

Bench

warm up
2x8xbar

real sets
1x5x81
1x5x103
1x5x124
1x5x146
1x6x168

Row

warm up
2x8xbar

real sets
1x5x86
1x5x109
1x5x132
1x5x155
1x5x179

Notes
1. squat was super duper duper hard
2. did 6 reps the last set cuz had N0el's bro spotting me and he forced me on an extra rep @_@
3. yates row..
4. no core work, hell to core work

Week 15 day 1
2nd Oct

Squats

warm up
2x8xbar

real sets
1x5x111
1x5x141
1x5x171
1x5x201
1x5x231

Bench

warm up
2x8xbar

real sets
1x5x81
1x5x103
1x5x124
1x5x146
1x6x168

Row

warm up
2x8xbar

real sets
1x5x81
1x5x103
1x5x124
1x5x146
1x6x168

Notes
1. squat was CRAZY HARD. seriously
2. had noel spot me. not bad
3. yates row.. again. even after reset
4. no core work, hell to core work

Week 15 day 2
4 Oct

Squats

warm up
2x8xbar

real sets
1x5x111
1x5x141
1x5x171
1x5x171

MP

warm up
2x8xbar

real sets
1x5x70
1x5x84
15x99
1x3x114 failed at 4th rep, reset

DL

warm up
2x8xbar

real sets
1x5x164
1x5x199
1x5x234
1x5x269 PR!! easy

LP

real sets
2x10x47kg
2x10x40kg

Notes
1. gonna reset MP.
2. DL PR, not so bad

You forgot to yell "LIGHTWEIGHT !!!" ?
Yelling in the forums won't work

Week 15 day 3
6th Oct

Squats

warm up
2x8xbar

real sets
1x5x111
1x5x141
1x5x171
1x5x201
1x3x237 PR!!
1x8x171

Bench

warm up
2x8bar

real sets
1x5x81
1x5x103
1x5x124
1x5x146
1x3x172 PR!!
1x8x124

ROw

warm up
2x8bar

real sets
1x5x81
1x5x103
1x5x124
1x5x146
1x3x172
1x8x124

Dips
3x6x35

Incline Curl
3x6x30

Narrow Tri Pushdowns
2x14x15kg
1x10x15kg

Notes
1. Squats was hard. bench was hard, row was hard. everything is hard!!
2. tried doing Dips at 35 again. not so bad
3. tri pushdown... after 2nd set my tri was fukkedup. 3rd set canot ady

Week 16 day 1
9th Oct

Squats

warm up
2x8xbar

real sets
1x5x114
1x5x145
1x5x175
1x5x206
1x5x237

Bench

warm up
2x8xbar

real sets
1x5x83
1x5x105
1x5x128
1x5x150
1x6x172

Row

warm up
2x8xbar

real sets
1x5x83
1x5x105
1x5x128
1x5x150
1x5x172

Notes
1. i realised something. creatine made me sweat a lot lot lot more. damn a lot of sweat.
2. and 2nd, IMMA BENCHING MAH BW THIS SATURDAY! WOOOOOOT

Week 16 day 2
11th Oct

Squat

warm up
2x8xbar

real sets
1x5x114
1x5x145
1x5x175
1x5x175

MP

warm up
2x5xbar

real sets
1x5x68
1x5x82
1x5x97
1x5x111

DL

warm up
1x5x111

real sets
1x5x168
1x5x204
1x5x240
1x5x276 PR!!

Hammer Grip Pull up
2x5xbw

Eccentric Pull up(poliquin style)
2x1

Notes
1. everything is nice. DL was freaking hard.
2. the pull up thingy er.. maybe i should stick back to lats pull down? LOL

I thought someone's taking a rest this week? :>

har? why rest ? i took a rest on week 14 i think.

aku pon tak mao SD

wtf SD?

Strategic Decontioning...
SOmething u hafta do in HST,
sit on ur ass all day, order people around u to get food
for u from the fridge.

oh okay..


....and then?