Jones' Journal(6 day cycle), HVT
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 Jul 6 2008, 08:35 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You  
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Bent over row 1x7x95 1x7x115 1x7x145 1x7x165 1x6x195 Pulldown 1x12x50 1x12x60 1x12x80 1x12x90 DB Row 1x12x25 1x12x30 1x12x40 1x12x45 1x12x50 HG machine row 1x12x37.5 1x12x50 1x12x62.5 1x12x75 Rack pull above knee 1x8x135 1x8x155 1x8x185 Notes :- 1. Back was fine, rows was just nice at 195. Db rows was rather easy. gonna do it 1st exercise next time wiht max weight. 2. no Rear delts reverse flies, pretty boy was hoggin the flies machine. |
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Jul 9 2008, 09:06 AM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Bench Max Attempt
Bench Press 1x16xbar 1x5x95 1x3x115 1x2x135 1x1x165 1x1x185 1x1x205(old PR) 1x0x215 1x0x210 1x0x205 Cable Flies 1x10x2.5kg 1x10x5kg 1x10x7.5kg 1x10x8.75kg 1x10x10kg 1x10x7.5kg Bicep CG Preacher Machine 1x6x30 1x6x40 1x6x50 1x6x60 1x6x70 1x6x80 WG Prone Machine 1x10x12.5 1x10x18.75 1x10x25 1x10x31.25 Note :- 1. sad case. no PR for bench. cant even move the bar off my chest for more than 1 inch. freaking sad. lol |
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Jul 9 2008, 09:11 AM
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VIP
9,495 posts Joined: Dec 2004
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C'mon jones, the last time, you did the RSR with me and Shane right?
I've another program that's worth trying, want to? Workout estimate completion time=1 hour 45 minutes. If you're hardcoarrrr!! Check out the strength brag thread. It's there for you to download. |
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Jul 9 2008, 06:36 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Leg
Squat 1x10xbar 1x10x95 1x10x135 1x10x185 1x8x225 Leg Curl 1x8x30 1x8x50 1x8x70 1x8x90 Leg Extension 1x12x50 1x12x65 1x12x80 Standing Calf Raise 1x12x40 1x12x60 1x12x80 Seated Calf Raise 1x30x25 |
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Jul 9 2008, 06:37 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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QUOTE(pizzaboy @ Jul 9 2008, 09:11 AM) C'mon jones, the last time, you did the RSR with me and Shane right? where to find in the thread? lolI've another program that's worth trying, want to? Workout estimate completion time=1 hour 45 minutes. If you're hardcoarrrr!! Check out the strength brag thread. It's there for you to download.  |
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Jul 11 2008, 03:05 PM
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9,495 posts Joined: Dec 2004
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Jul 11 2008, 03:17 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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dont see any program dude. just post the link here
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Jul 11 2008, 03:30 PM
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VIP
9,495 posts Joined: Dec 2004
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page 26 la.
Added on July 11, 2008, 4:56 pmsorry man, i have to remove it all they don't allow it to be published to anyone else. sorry This post has been edited by pizzaboy: Jul 11 2008, 04:56 PM |
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Jul 11 2008, 09:57 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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what? PM me then.
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Jul 11 2008, 11:21 PM
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9,495 posts Joined: Dec 2004
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I'm not allowed to Jones. This is the email sent to me;
QUOTE Mr. Teo, I do not want to be rude, but don't give this program to anyone else...seriously...I originally sent this program to Shaun and Brent, but I really do not want anyone else to know about this program...because I don't want it to fall into the hands of the Chinese or Russians, as crazy as that sounds... Our program is set like this for long-term development, hence the higher volume. My goal and my teammate Kendrick Farris' goal is to beat the Russians, Chinese, and Bulgarians, WITHOUT the steroids...most of us on my team are very strong, although some of us aren't exactly the best technicians...but that is why I don't want you to give this program to anyone else and if you have then tell those individuals not to give it to anyone else, because as paranoid as this sounds, I don't want anyone like the Chinese or any other weightlifting power to get a hold of it... They trusted me enough to give it to me, I can't. Sorry. |
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Jul 11 2008, 11:30 PM
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Junior Member
313 posts Joined: Apr 2008 From: Kota Kinabalu 
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Wah, what is this? holy grail of strength training? i shall steal it and sell it and make millions bwahahaha!
dude lemme take a peek at it next meet up |
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Jul 12 2008, 12:53 AM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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let me peek at it too
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Jul 12 2008, 01:04 AM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Traps
Barbell Shrug 1x16xbar 1x8x95 1x6x115 1x6x135 1x6x155 1x6x185 1x6x225 DB Shrug 1x15x30 1x15x35 1x15x40 1x15x45 Tricep Pushdown 1x12x12.5kg 1x12x15kg 1x12x17.5kg 1x12x21kg Standing French Presses 1x12x25 1x11x35 1x11x45 Delts Cable Lateral Raises 1x12x2.5kg 1x12x3.75kg 1x12x5kg Machine Presses 1x15x50 1x15x65 1x15x80 Machine Lateral Raises 1x12x50 1x12x60 Notes :- 1. was a very rush workout, girl friends buggin me to swim with them  2. overall was very good, had a good training on all of them, very short rest intervals, so its very intense.. |
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Jul 13 2008, 03:59 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Back
Deadlift 1x10xbar 1x8x135 1x5x155 1x4x185 1x3x230 1x3x230 1x3x230 1x3x230 1x3x230 1x3x230 1x3x230 1x3x230 Lats pulldown 1x12x60 1x12x70 1x12x90 1x12x100 Rear delt Reverse Flies 1x15x20 1x15x35 1x15x50 |
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Jul 14 2008, 05:31 PM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Chest
Low incline DBBP 1x12x25 1x12x30 1x12x35 1x12x40 1x11x40 Machine Incline BP 1x12x20 1x12x35 1x12x50 1x12x65 1x8+3x80 Cable Flies 1x12x2.5kg 1x12x5kg 1x12x7.5kg 1x12x10kg 1x11x10kg Bicep WG preacher Curl 1x12xEz bar 1x12x30 1x12x40 1x12x50 Standing DB curl 1x12x10 1x12x15 1x12x20 1x12x25 Notes :- 1. slight pain on right shoulder while doing incline machine BP.. stupid machine.. 2. very tough on the cable flies, felt like i tore my pec on the second set of 10kg 2. Bicep was fine. |
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Jul 14 2008, 06:38 PM
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Junior Member
313 posts Joined: Apr 2008 From: Kota Kinabalu
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Dude who's your orthopedist? i wanna have a check on my shoulders and wrist, just want to make sure joints arent screwed
how much just to get checked |
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Jul 14 2008, 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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consulting fees is 100+ ady.. mine is at pantai cheras hospital. Dr jason.
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Jul 15 2008, 11:04 AM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Leg
Leg press 1x10x200 1x10x290 1x10x400 1x8x490 1x6x600 1x6x600 1x6x600 Notes :- 1. thats all for leg day lol wut. 2. friends pulled me into yoga class b4 i could finish my leg exercise. 3. but yoga class really killed me. lol |
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Jul 16 2008, 09:34 AM
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Senior Member
3,385 posts Joined: Jan 2003
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hey jone, have a quest on ur hvt.
Do u calculate the total reps u r doing? Like may be in a set must be 36 reps (so 6reps in 6 sets) How much weight u put in for ur hvt? 80% of 1 rm? |
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Jul 16 2008, 09:53 AM
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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i dont count my total reps and weight i put in.. i just pick a light weight. do for 12 reps, and keep increase it by 10 lbs every set until i hit a set of 12 to failure.. but usually i keep it minimum of 4 sets. number of reps in a set depends on the day la.. sometime i do 10 reps, or 14 reps, or 8 reps or 6 or even 16.. depends on how i feel and what i did last session..
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