whats wrong with your military press? u could do 3x5 last session right? why this session.. did u screw up your pre workout meal?

Yea kinda...gonna retry on friday...

Back from gym...

Monday 26/3/07

Rippetoe Workout B

Workout:

Warmup: 3 mins on stair stepper

Squats:

1x5x20kg
1x5x40kg
1x5x60kg
3x5x75kg

Military Press

1x5x20kg
1x5x25kg
1x5x30kg
3x5x37.5kg

Pendlay Row

1x5x12kg
1x5x32kg
1x5x37kg
3x5x47kg

Accesory Exercises

Assisted Chin-Ups: 3x8-15kg
Assisted Dips: 3x8-15kg
Weighted Hyperextensions: 3x8+15kg
Bicycle: 15mins+Astro

Meals

Breakfast(7:45am):
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch(1:00pm):
Chap Fan with Vege + Mayo Fried Chicken + BBQ Pork + 2 servings of rice

Pre-Workout(6:00pm):
Nature's Farm Peanut Butter Granola Bar

Post-Workout(8:30pm)
Nature's Farm Peanut Butter Granola Bar

Post Post-Workout(10:00pm)
Beef Stew with carrots & onions + Vege & Prawns + Multivitamins

Notes:
This is the reset of last Wednesday's Workout...felt good today...good old back breaking pain...


This post has been edited by halglory: Apr 10 2007, 09:29 AM

After missing 2 weeks of gym...i'm back!

Monday 9/4/07

Rippetoe Workout A

Workout:

Warmup: 3 mins on Stepper

Squats:

1x5x20kg Oly Bar
1x5x40kg
1x5x60kg
3x5x75kg

Bench Press

1x5x20kg
1x5x30kg
1x5x35kg
3x5x45kg = PR

Deadlift

1x5x20kg
1x5x40kg
1x5x60kg
3x5x75kg = PR

Accesory Exercises

Assisted Chin-Ups: 3x8-15kg
Assisted Dips: 3x8-15kg
Weighted Hyperextensions: 3x8+15kg
Weighted Situp: 3x8+5kg Med ball
Bicycle: 15mins+Astro

Meals

Breakfast(6:00am):
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Snack(11:00am):
Carrefour Chocolate Granola Bar

Lunch(1:00pm):
Vege + Ketchup Tuna + Steamed Egg + no rice

Pre-Workout(6:00pm):
Natures Farm Peanut Butter Granola Bar

Post-Workout~Right After Workout~(8:30pm)
Carrefour Chocolate Granola Bar

Dinner(10:00pm):
2 Cheesy Buns + Soy Protein Powder + Multivitamins + 2 caps Salmon Fish Oil

Notes:
phew! thought that i have gotten weak over the 2 weeks...felt great! woke up this morning with a slightly smaller stomach

ahahahaha...

chuck forgot to move ur journal

Man, I love those Carrefour granola/cereal bars ... yummy but cheap too

granola bars are expensive >_<

they're cheap la...RM9 for a box of 6 bars...great energy boost...

bump biatch....

where has he been? missing long time

hallo thar! sorry for not updating here for so long...will update soon when i've joined a new gym...

i marah baru u balik...
u joined the gym at centrepoint yet?

i went there for free testing...no good la...weights not enough...planning to join joey's gym since i work near there...


This post has been edited by halglory: Jun 22 2007, 09:51 PM

Woot! after 2 months of inactivity...i'mma back in the gym! and with a new training partner Joey-Kun!

Friday 22/6/07

Rippetoe Workout A

Workout:

Squats:

1x5x30kg
1x5x60kg
2x5x70kg
1x5x60kg = legs was shaking till this point...so i dropped to 60kg while Joey ain't looking lol...

Bench Press

1x5x20kg
1x5x40kg
3x5x45kg

Deadlift

1x5x30kg
1x5x40kg
1x5x60kg
3x5x75kg

Accesory Exercises

Dips: 3x5
Weighted Hyperextensions: 3x8+10kg
Situp: 1x20 = did it on the floor cos Joey told me to be a man...

Meals

Breakfast(6:00am):
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch(1:00pm):
Dried Loh Shu Fun = i know, the carbs...will opt for more protein next time

Pre-Workout(6:00pm):
Natures Farm Honey & Oats Granola Bar

Dinner(10:00pm):
Beef! Beef! and Salmon!

Notes:
Okay guys, i dropped poundages on squat and bench but it's gonna improve again...feels great to be back in the gym albeit this gym being ghettoer than FF but i ain't complaining...anyway, twas great getting to know Joey and by-golly is he tall! aite...that's all for now...gotta go wash me smelly arse...argh!

Welcome back!

w00t Salmon

woot joey...
yeah, joey's very hardcore.
i remember him not letting me use sponge on the
bar before i squat.

fail. warm up too near to working sets, u gonna die soon, make it 20kg difference from warm up to working sets.

and why u doing 3x5 deadlift always warm up with bar 1st.
example

squats
1x5xbar
1x5x30kg
1x5x40kg
3x5x60kg

warm up too close to working sets u gonna get stuck on plateau real fast

This post has been edited by jones007: Jun 22 2007, 10:40 PM

I just realized the 3x5 deadlift too

i use to warm up at 60 kg

and do 3 x 5 80 +kg

works fine for me

Bro, i hope you haven't sold your PSP yet...
a 3.10 to 3.50 downgrader is coming soon