i dont he did.. he did boris for a month already, and boris is a one month program. korte is a 2 month program.. 300 is a random program lol

Nola, siao meh 3 progs in 3 weeks. Finish boris beginner already. I'm kinda sick of boris already so trying korte with a lil twist.

Korte's quite a bit like 5x5, only thing is the first 4 weeks, ur at a fixed weight of 65% of your 1RPM+25LBS for squat.Sounds promising.

Anyway, jones, i'm doing bodybuildin first. For about 1 month. From May 28-June 28, maybe. Maybe a little longer. But by August I have to change to Korte already.

Actually the reason i'm doin bb is cuz I want my body to take a good little rest for a while. Powerlifting is WAY more taxing than BB. BB's mostly about determination. Powerlifting, is more than finishing those sets.

yeah. powerlifting is like trying to live in a dying state. anyway going into bb is a good thing, can do some hypertrophy and lighter weights. try to concentrate more on movement/contraction/slow speed. good luck. haha

FINAL WEEK.
FINAL WORKOUT ALA BORIS.

The gym that I used to go to , was closed today, so I had to go to OHM gym. Wasn't too familiar with that place, but whatever, I still needed to squat. I saw a few bodybuilders there, doing their thang, bicep curls.....whatever, do what you like, I'm here to squat.

Squat

150LBS x 5
180LBS x 4
210LBS x 3
210LBS x 3
210LBS x 3
240LBS x 3
240LBS x 3
260LBS x 3(By now bodybuilders were as usual, asking me to use a belt. Appreciate the concern man....but no...not yet. )
280LBS x 2
280LBS x 2
295LBS x 1 (It wasn't that easy.....i was only parallel, no ATG.

Bench

100LBS x 5
120LBS x 5
140LBS x 5
140LBS x 5
140LBS x 5
160LBS x 5
160LBS x 5

Dips

4x10

Machine Flys

40LBSx5 sets x 10

Good Mornings

5x5

Abs

kicking and punching the kicking bag.

-------------

Conclusion:

Final week is OVER. The weights have tortured me enough, the sets and reps were tiring, but it's over. Then i did something stupid.

I had sushi. Lotsa tuna, salmon, cuttlefish and octopuses and even one personal dish. Bloody thing cost me RM55. Apparently that wasn't enough. I went to sleep, got up, found myself tired like heck and lethargic. Never again!

REST WEEK. Ahhh..........

Here's the before I bodybuild pics.

For some unknown reason, the details have really been smoothened out. I think the flash is wayyyy too strong, cuz AFAIK, my back has some pretty good detail.
Anyway, these are just outta bed pics. Btw, arms aren't 14". They're only 13.8" hahaha!! So small.


Attached thumbnail(s)

watching ur photos, i cannot stop myself from thinking Sesame Street

i LOLed at your clown face ......wished i had 6packs like yours

Why are you so shy to show your face? Afraid of king?

afraid of him?
why?
i just dun like havin my face up when i pose.
it's....pointless,i just wanna see my physique development. My face isn't gonna change rite?

damn it u do look ripped and toned! nice man.

I think he doens't want his face ending up on that malaysian gay site too.... like that other dude. wahahahha.
btw, 3.8" arms are bigger than mine!

hahaha
i just dun like having my face on the forums la. no big deal rite?
i think a lot of us also censor our faces.

i noticed something, my right lat is far more developed than the left. and i have absolutely no shoulders.

and for a "powerlifter", damn i'm too small. hahahahaha!!!

didn't you post your face up the other day? with that pink monkey

Lol.......

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Added on May 14, 2007, 6:10 pmKirk, for your size, you are looking pretty solid! Now you need width for your back. Time to go bodybuilding split.

This post has been edited by darklight79: May 14 2007, 06:10 PM

i've something planned up already.
It'll be somethin like; alternating......week 1

Monday
Heavy Squat Low Reps
Light benches
Dips
Pullups
Bicep work
SLDL (more for the lower back targeting)

Wednesday
Heavy Benches Low Reps
Military Presses
Pendlay rows
Tricep work
Abdominal
Leg curls

Friday
Heavy Deadlift Low Reps(duh, where got light deadlift 1)
Leg Presses
Lateral raises
Pulldowns

In between, of course, practice of muay thai.

Then Week 2

Monday
Clean and jerk
Front squats
Dips
Pullups
Bicep Curls

Wednesday
Snatch (oh yeah, i'm gonna snatch!)
Incline Benchpress
Tricep work
Abdominal
Leg curls

Friday
Clean and jerk (AgaiN!?)
Pulldowns
Pendlay rows

........
i dono i simply do only ...i'll explain my reasonin later. hehe....time 2 bed.

hey pizza where do u learn muay thai? in melacca?

no man.....my friend has a big ass kicking bag...so I get to train with that. And we've got kicking pads, so kinda use that as a substitute to the real pads where you wear around your hands and people will kick it

go search up Ramon Dekker. that guy's scary
even tho muay thai fighters shudn't turn down a fight, especially on home turf, i think if he came to malacca and challenged me, i'll pretend i'm limp or something.

i know ramon dekkers. f***ing small guy but damn furious

Reloading week....gettin back to the weights.

Squats

135LBS x 5 (ATG)
225LBS x 5 (ATG)
295LBS x 3 (ATG)
315LBS x 2 (Parallel Box)
335LBS x 1 (Parallel Box)
225LBS x 15 (ATG till 10, then the rest parallel. Mad tired burn)

Bench

135LBS x 5
185LBS x 5
215LBS x 2
135LBS x 15

DB Military Press (50LBS/HAND)- Every set starts with a static hold for 5 secs

3x8
1x3 (super slow)

Pull-Ups

6 reps (fast) - 1 rep (Slow, hold 20 seconds)
5 reps (fast) - 1 rep (Slow, hold 10 seconds)
3 slow reps, each rep hold 10 seconds.

Incredible lat pump. Now no more d though.

Overall, fast workout. Had to rush. Post workout was ribena+protein.
Then dinner was half a tandoori chicken and macaroney and couple veggies.

[quote=pizzaboy,May 18 2007, 10:50 PM]Reloading week....gettin back to the weights.

Squats

135LBS x 5 (ATG)
225LBS x 5 (ATG)
295LBS x 3 (ATG)
315LBS x 2 (Parallel Box)
335LBS x 1 (Parallel Box)
225LBS x 15 (ATG till 10, then the rest parallel. Mad tired burn)


That is amazing.

This post has been edited by musclemass: May 18 2007, 11:01 PM