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

PreWO without dex. 4 table spoon oats + 1 scoop whey + water = shake it and drink.

eat real food and with pre workout shake is perfect. if u can afford. read the nutrition thread again about pre workout

saturday okay? lol

next day mizuno run better dont do heavy weight training. later u get sore muscle then kantoi lol

ok ok. lets teach u how to squat oly style ATG hammies to calves lol

arm shoulder chest back?

yeah yeah eyah.

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

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

what reps range have u been doing?

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

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

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

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

wtf SD?

oh okay..


....and then?

OHHHHHHHHH NOW I GET IT..

SD is to prevent over training only. if u think u r not overtraining then dont do SD la.

i've got an article to know when u r overtraining with a few points to be taken. i'll post it when i get home