27/03/07

CHEST

1. Arnold Dumbbell Bench Press (Incline Bench)
12 X 12kg
12 X 16kg
2 X 6 X 20kg

2. Arnold Dumbbell Bench Press (Decline Bench)
12 X 12kg
12 X 16kg
2 X 6 X 20kg

3. Dumbbell Pullover
http://www.bodybuilding.com/fun/exercises....mbbell+Pullover
12 X 16kg
12 X 20kg
12 X 25kg

4. Barbell Pullover
http://www.bodybuilding.com/fun/exercises....arbell+Pullover
12 X 10kg
12 X 15kg
12 X 20kg

5. Cable Straight Arm Pulldown
http://www.exrx.net/WeightExercises/Latiss...rmPulldown.html
12 X 25kg
12 X 35kg
12 X 45kg

ABS
6. Weighted Decline Situps
50 X Bodyweight + 15kg plate

Cardio
7. 20 min moderate jog

29/03/07

1. Cable Crossover
http://www.bodybuilding.com/fun/exercises....Cable+Crossover

a. Bent elbows
12 X 20kg
12 X 30kg
12 X 35kg

b. Straight arms
12 X 15kg
12 X 20kg
12 X 25kg

2. Dumbbell flyes
http://www.bodybuilding.com/fun/exercises....=Dumbbell+Flyes

a. Flat bench, palms facing each other
12 X 7kg
12 X 10kg
12 X 12kg

b. Incline bench, palms facing the ground
12 X 7kg
12 X 10kg
12 X 12kg

c. Decline bench, palms facing up
12 X 7kg
12 X 10kg
12 X 10kg

3. Leg curls
12 x 15kg
12 X 20kg
12 X 25kg
12 X 30kg

4. Abs
a. side bends 50 X 10kg
b. leg raises 50 X bodyweight

5. Cardio
20 min moderate jog

oh bila lah ako bolih buat 40kg MP.....

i'm alredi at 37.5

lima rep?
orang kuat ni buat 12 tao ?

30/03/07

1. Deadlift
6 X 30kg
6 X 60kg
2 X 6 X 80kg
6 X 100kg

TRAPS
2. Upright Barbell Row
http://www.bodybuilding.com/fun/exercises....ght+Barbell+Row
12 X 10kg
12 X 20kg
12 X 30kg

3. Upright Barbell Row, barbell pushed away from body when going down
12 X 10kg
12 X 15kg
12 X 20kg

4. Single Dumbbell Upright Row
12 X 12kg
12 X 16kg
12 X 20kg

5. Single Dumbbell Upright Row, dumbbell pushed away from body when going down
12 X 12kg
12 X 16kg
12 X 20kg

6. Cardio
15 min moderate jog


These are the last exercises of my whole routine. If I were to continue next week, I would repeat the cycle with Standing MP which was the first exercise that I did in this journal which was 2 weeks ago. I had been on this routine for the last 6 months.

But starting next week I will be joining a new ghetto gym that is closer to my workplace, so that I can workout earlier at around 6pm instead of working out at night. Hopefully I can get more sleep, and can do cardio every morning instead of after lifting currently which is not ideal.
I'll be starting a new body split routine to spice up my fat loss program.

i dont know dude. but workout cycle should be one a week.. 2 times a week seems like a little too long. but if u hit every muscle in one week then its ok la.

aku hebat !!!!

i beat TH T bar row palms out wide grip

No wonder joey calls you an attention whore.

it's really an honour to be able to beat strongman TH...
but i bet he's still stronger, cos he does so many sets with different grips.

now you know eh.

Today first day at this new ghetto gym. They have their workout routine pasted on the notice board for gym members to follow, today supposed to be chest & triceps.
At the free weights/bench area already got 5-6 guys taking turns.
Not a very productive day for me coz I only got around one hour to workout today, I'm pissed that there are many guys there.

After registration, gym owner told a regular there: "Tolong ajar member baru ni macam mana buat bench press". The guy was repping 60kg, next I took my turn to do my thing

2/4/07

CHEST

1. Barbell bench press (flat bench)
10 X 40kg
10 X 60kg
10 X 70kg
2 X 5 X 80kg

2. Dumbbell bench press (incline bench)
4 X 10 X 25kg per hand

3. Dumbbell bench press (decline bench)
4 X 10 X 25kg

4. Dumbbell pullover
4 X 10 X 25kg

5. Abs - weighted decline situps
50 X Bodyweight + 10kg plate

Never underestimate the n00b

3/4/07

Back, Lat, Bicep

1. Deadlift
2 X 6 X 60kg
6 X 80kg
6 X 100kg

2. Lat Pulldown
a. Behind the neck
4 X 10 X 50kg
b. Front, wide grip
4 X 10 X 55kg
c. Front, close grip
4 X 10 X 60kg

3. Seated Row
4 X 10 X 55kg

4. Barbell Preacher Curl
4 X 10 X 20kg

5. Wrist Curl
4 X 10 X 12kg

HOLY MUTHA FAAK?? 100KG DEADLIFT @@ u strong *******

i worship the land TH walks on

omg ur warming up with my max!

tighthead, how come u dun tell us what u eat?

After I finished the DL, the gym manager finished his barbell row and he came over and he warmed up my max!!! Huge guy, 2 weeks ago he placed 2nd in Johor Open Arm Wrestling Competition. His pic appeared in Metro newspaper.


I posted at page 1, post #19. I eat almost the SAME things everyday, quite boring I know lol

Syd G was spoiling me with her NO-Xplode sample last time, damnit
Today I got myself a similar preworkout NO product, Universal Shock Therapy.
It gives me a similar or even slightly better pump than NO-Xplode, but without the gas or stomach cramps, therefore no farting at all during workouts
The price is also much cheaper and more servings too.
http://forum.bodybuilding.com/showthread.php?t=1294751
Good NO product, at least I'm not into roids haha

For the past one week I'm trying out HIIT, 15 minutes every morning. Excellent cardio. Today weigh in I'm at 85kg, down 4 kg since a month ago. There is this good empty stretch of tarmac near a condo parking area near my place, excellent for the HIIT 30 seconds sprinting and jogging cycles
http://www.musclemedia.com/training/hiit.asp

4/4/07

Shoulders

1. Shoulder Press (machine)
2 X 10 X 20kg
4 X 10 X 45kg

2. Dumbbell Front Lateral Raise
4 X 10 X 10kg

3. Dumbbell Shoulder Shrug
4 X 10 X 30kg

4. Dumbbell Side Lateral Raise
4 X 10 X 10kg

5. Dumbbell Shoulder Press
4 X 10 X 20kg

6. Abs
Weighted decline situps
30 X Bodyweight + 15kg plate