Workout B
Week 3 day 2 21 March(Wednesday)

SKIPPED due to injury. didnt do my workout b on Week 3 day 3 23 March(Friday) because i dont want to screw up and confuse my workout routine for the month. i planned it out already. so.. yeah i did A.

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Workout A
Week 3 day 3 23 March(Friday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
3x5x145

Bench Press

Warm up
1x5xbar
1x5x65
1x5x85

Real sets
3x5x115 PR!

Deadlift

Warm up
1x5x115

Real sets
1x5x155 PR!

Mis

Dips
2x6
Back Extension
2x8x35
Dumbbell curl
2x8x30

NOTES
1. serious tireness and burning sensation after setting 2 PRs. Took whey as pre and post.
2. was too tired forgot to do standing calf raise

Meals
BF : half can of tuna and 2 eggs
lunch : Rice and mee and a egg
pre : oats cooked with milk, took whey with water and a spoon honey
post : whey with milk and 2 bananas.
dinner : gonna go eat now

who's sis?

w0000000000t? my sis?

my sis is in russia. u interested?


This post has been edited by jones007: Mar 27 2007, 11:48 PM

Workout B
Week 4 day 1 26 March(Monday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
2x5x155(really worn out, chicken out, 2nd set last rep was freaking hard)
1x5x145

Standing MP

Warm up
1x5xbar
1x5x65

Real sets
1x5x75(screwed up my MP, used all my strength on squats)
2x5x65

Pendlay Rows

Warm up
1x5xbar
1x5x65

Real sets
3x5x95(not bad, gona pr next session)

Mis

Chin ups
Screwed up lol
Declined sit up
1x8x35
1x8x45(pretty easy, dont know why)
Sitting triceps extension
2x8x50
Standing calf raise
2x8x140

Notes
1. tried PR squats today, failed, next session gona finish all 3 sets
2. nothing much to say today

meals
Breakfast : no breakfast, woke up late
lunch : rice with lots of chicken breast, vege and egg
dinner : similiar to lunch lol
pre workout : oats
postworkout : 2 scoops of whey + water, one spooon of honey
Before bed : gona try to blend a scoop of whey with 2 bananas, ran out of milk, so canot blend with milk

This post has been edited by jones007: Mar 28 2007, 12:49 PM

my sis la = =

everything in lbs. 45 lbs plate. except for the standing calf raise. the machine i dono is in lbs or kg. but i think its kg.. cuz i did the sitting calf extension on a smith machine with lbs measurement and 140 lbs is too easy.

sitting triceps extension
http://www.exrx.net/WeightExercises/Tricep...eArmTriExt.html
done with both hands. i have superbly weak triceps

putting behind is kinda like using arm's strength ady wo..

Workout A
Week 4 day 2 28 March(Wednesday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
3x5x155

Bench Press

Warm up
1x5xbar
1x5x65
1x5x85

Real sets
3x5x115

Deadlift

Warm up
1x5x115

Real sets
1x5x165

Mis

Dips
2x5
Back Extension
2x8x45
Dumbbell curl
2x6x35
Calf Raise
2x8x160

Notes
1. IVE GOT TO SAY THIS! WHEY IS HELPING A LOT! PR on deadlift is piece of cake. squats done perfectly at moderate speed! omg. and bench was... i'm gona PR next session
2. forgot to buy my glucose powder at the supermarket just now. = =

Meals
BF - 2 eggs half can of tuna.
lunch- chicken rice with added chicken.
preworkout - took 6 scoops of oats was craving for food.
postworkout - 2 scoops of whey+water. 400ml milk, one tea spoon of honey.
dinner - gona go eat some 6 bucks steak at subang later

i think so. i use to take 4 scoops of oats only. but then i workout in the evening i take pre workout 2 hours after my big lunch. so.. can really fit in 6 scoops. today i can becuz i took pre at 3 hours after my lunch. looks like 1 hour does makes a big difference eh. gona take lunch earlier next time =D

i realised 155lbs squats is my bodyweight

This post has been edited by jones007: Mar 29 2007, 08:35 PM

Workout B
Week 4 day 3 30 March(Friday)

Squats

Warm up
1x5xbar
1x5x95
1x5x115

Real sets
3x5x155

Standing MP

Warm up
1x5xbar
1x5x55

Real sets
2x5x80
1x5x75

Pendlay Rows

Warm up
1x5xbar
1x5x65

Real sets
3x5x105

Mis

Chin ups
2x5
Declined sit up
2x8x45
Triceps Extension(2 hand)
2x8x50
Calf Raise
2x8x160

NOTE
1. Setting 2 PRs a day is not a good idea. i feel like fuking dying.
2. Reduced MP warmup set weight for better lifting on the real set. previously was too close with the real set. now its better.
3. Pendlays was ok. but MP really sucked.

Meals
BF : 2 eggs half can of tuna
L : chicken rice
Pre : 5 scoops of oats+milk
Post : 2 scoops of whey+one tea spoon honey+water, cup of milk
D : gona eat now

i eat quick cook oats. i always cook them.

Workout A
Week 5 day 1 02 April (Monday)

Squats

Warm Up
1x5xbar
1x5x95
1x5x115

Real Sets
2x5x165
1x5x155

Bench Press

Warm Up
1x5xbar
1x5x65
1x5x85

Real Sets
2x5x125
1x3x125

Deadlift

Warm Up
1x5x115

Real Sets
1x5x175

Accessory

Dips
2x8
Hyperextension
2x8x45
Dumbbell Curl
2x8
Standing Calf Raise
2x8x160

Notes
1. 3 prs a day not accomplished tho bench press was crazy *_* nearly fainted on the 3rd rep last set lol.
2. screw Dumbbell curls. dont have anything for it already lol

Meals
BF : egg+tuna
LH : chicken rice with added chicken, didn't finish the rice.
PRE : 6 scoops of oats, tried not cooking it with milk, took me a damn hell of a time to finish it
POST: 2scoops of whey+2 spoon of glucose+one spoon of honey+water
DR : Rice, fish, vege.

test ma.

This post has been edited by jones007: Apr 4 2007, 01:50 AM

dont cataminate my thread. i'm trying to keep it clean

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Added on April 5, 2007, 8:26 pmWorkout B
Week 5 day 2 04 April (Wednesday)

Squats

Warm Up
1x5xbar
1x5x95
1x5x115

Real Sets
3x5x165

Standing Military Press

Warm Up
1x5xbar
1x5x55

Real Sets
2x5x80
1x5x75

Pendlay Rows

Warm Up
1x5xbar
1x5x85

Real Sets
3x5x115(bad form. reset next session)

Accessory

Pull Up
2x8 (screwed)
Declined Sit Up
2x8x45
Sitting Triceps Extension
2x8x50
Standing Calf Raise
1x8x160
1x8x180

Notes
1. MP still beh tahan try again next session.
2. pendlay sucked. very bad form. remembered the wrong poundage reset next session
3. pull up screwed. super duper tired. felt like vomitting

This post has been edited by jones007: Apr 5 2007, 08:26 PM

Workout B
Week 5 day 2 04 April (Wednesday)

Squats

Warm Up
1x5xbar
1x5x95
1x5x115

Real Sets
3x5x165

Standing Military Press

Warm Up
1x5xbar
1x5x55

Real Sets
2x5x80
1x5x75

Pendlay Rows

Warm Up
1x5xbar
1x5x85

Real Sets
3x5x115(bad form. reset next session)

Accessory

Pull Up
2x8 (screwed)
Declined Sit Up
2x8x45
Sitting Triceps Extension
2x8x50
Standing Calf Raise
1x8x160
1x8x180

Notes
1. MP still beh tahan try again next session.
2. pendlay sucked. very bad form. remembered the wrong poundage reset next session
3. pull up screwed. super duper tired. felt like vomitting

haha thx jazzebelle. aint gona give up

my oly bar is 45lbs i compared it with the fixed 45 barbell.

all my weights are in lbs. including bar. except standing calf raise. which appears to be in kgs if i'm not mistaken.

no problem

whats so about coffee

Workout A
Week 5 day 3 06 April (Friday)

Squats

Warm Up
1x5xbar
1x5x95
1x5x115

Real Sets
3x5x165

Bench Press

Warm Up
1x5xbar
1x5x65
1x5x85

Real Sets
3x5x125

Deadlift

Warm Up
1x5x115

Real Sets
1x5x185

Accessory

Dips
2x8
Hyperextension
2x8x45
Dumbbell Curl
2x8
Standing Calf Raise
2x8

Notes
1. no good except bench press everything was too easy. gotta add weight. doing it hardcore