it was, pretty tough....pretty damnned tough....but it felt GOOD.

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Added on May 19, 2007, 1:24 pm
Back Day

Deadlifts
- 2 warm-up sets (60% 1RM)
- 4 working sets x 3-6 reps (70%-95%)

Pull-Ups
- 3 sets x 10 reps

Pendlay Rows
- 1 warm-up x 15 reps (50% 1RM)
- 3 working sets x 10 reps (70-90%)

Seated Rows
- 3 sets x 20 reps

Dumbell Rows
- 3 sets x 10 reps

Hyperextensions
- 3 sets x 20 reps
Bicep Curls

-1 set x 10 reps super slow. (Just to see how this “HIT” thing works)


Chest Day

Bench Press
- 2 warm-up sets x 15 reps (40% 1RM)
- 3 working sets x 5 reps (80-95% 1RM)

Floor Press (60% 1RM)
- 2 sets x 6 reps

Incline Dumbell Press
- 3 sets x 8 reps

Flat Dumbell Flyes
- 3 sets x 15 reps

Decline Close Grip Benches
-3 sets x8-10 reps

SLDL
-2 sets x 15 reps

Bench Press
1 set, 135LBS, to complete failure
Every 3 weeks, a drop set bench.


Dips
-4 sets x 10 reps

Leg Day

Squats
-2 warm-up set x 10 reps (50% 1RPM)
- 4 work sets x 5-7 reps (All above 80%-95% 1RPM)

Barbell Glute Raise (gonna have to figure out where to do this)
-3 sets x 10-12 reps

Leg press
-3 sets x 10-12 reps (500LBS and above)

Split Squats
-3 sets x 10 reps

Abs
-5 sets x 10 reps (MY abs exercises mix )


Shoulder and Arms

Military Presses
-2 sets x 15 reps (warm ups)
-4 sets x 5-8 reps (100LBS-150LBS)
-1 set x 10 reps (super slow)

Lateral Raises
-3 sets x 15 reps

Bent Over Lateral Raises
-5 sets x 10 reps

Pendlay Rows
-3 sets x 5-8 reps (90% 1RM)

Bicep Curls
-3 sets x 10-12 reps

Skull Crushers
-3 sets x 10-12 reps

---------

I've cut the volume down a little. It'll be trained Monday(Back), Wednesday (Chest), Friday (legs), Saturday (Shoulder/arms)

I wil be substituting deadlifts with clean and press every alternate week also. Just because I like C&P

This post has been edited by pizzaboy: May 19 2007, 05:41 PM

Hey, just wondering, why is SLDL on chest day? isn't it a hamstring and lil bit of back workout?
and skull crushers on leg day too.. so you do skull crushers on 2 consecutive days? friday and saturday?
(i'm not saying its wrong.. its just that i'm noob myself.. so i wanna understand why you incorporate leg workout into chest day/ triceps on leg day. )

btw, how long is this programme supposed to last? 1 month? 12 weeks?

This post has been edited by Neek: May 19 2007, 01:35 PM

oh thank goodness u pointed it out, i also didn't notice
i'm sorry, i mean, i'll pull skull crushers to Wednesdays instead. On chest days.

Aight the reason I put SLDL on chest day, is because I have to train my lower back consistently. I believe in the importance of the core, to my, plain and simple, if you ask me which is my most valuable muscle part, it's the core. I require my core for olympic lifts, my martial arts, deadlifts...so I'm goin with the old school "If u want it to be strong, train it" saying.

I'd put 'good mornings' instead of SLDL, but always almost always in fact, my good mornings, end up looking like SLDL's because I do not put the bar on my neck, but rather I hold it to my front.
I believe this is safer for if the bar gets too heavy, i can just throw it down instead of risking the bar pounding my head if I fall face first.

I feel the core should just be trained ALL the time. Mind you, I have a VERY stiff section, despite the fats covering it. I have been doing something like a "constant abdominal contraction" for over 6 years.
My abs are NEVER EVER allowed to like "buldge". I just hold them tight consistently. It has become so natural that when I buldge my stomach, i feel hella uncomfortable. So I keep them tight all the time. Six years. ALL the time, except when I'm sleeping.

Also, despite what many bodybuilders think, I think, REST is overrated. I'm going to be opinionated about this, but TOO many people read books and online literaturecrap. I believe, if it works for you, do it. Ignore what people say. Just plain fcuking ignore them.

I'm not supposed to squat because I've flat feet. Right.........
I'm not supposed to eat junk because it makes you fat.....right........
We're supposed to rest 48 hours for muscle recovery, else u can't train.....right....
Eat this kinda carbs, don't eat that kinda carbs....right....
Eat this amount of protein, not that amount of protein.....right....
Bulk and then cut, you'll gain size and strength fast......right....

I NEVER listen, muay thai comes after powerlifting days and I still gain strength. U must eat preworkout meals else ur workout suck, I forget my preworkout meals almost everytime. Okay, maybe if I did eat a preworkout meal, I might train better, but that's to be known in future.

oh this shud last for about a month. or two if i like it

This post has been edited by pizzaboy: May 19 2007, 01:51 PM

hey where do u do muay thai in malacca?

http://forum.lowyat.net/topic/432165/+100#

ahh. shit man, if u kick me i think ill fly. come one day we try

If you are going for bodybuilding routine, I don't think you need floor presses. Try dips instead.

From what i manage to gather from HST so far is progressive loading (ie the weights lifted supposed to keep on getting heavier and heavier but not necessarily your heaviest all the time). do you get to incorporate that into your programme as well? or you just use the set maxes you have for those workouts at those reps?

I took it from Johnnie Jackson's routine. I believe the floor presses are to be DE as to remove the sticking point when I bench.

AH I KNOW! I'm goin to remove skullcrushers and put weighted dips instead. Yes that's what I shall do.

btw yens, muay thai boxers won't kick till you fly. That's taekwondo's focus. Muay thai boxers, focus's to kill.

---

Added on May 19, 2007, 5:35 pmEDIT:Neek, yeah, they increase in weights but it's not my maxes. I'll hover to about 90-95% of my max and on the forth week, I'll try a PR attempt. I'm hoping goin with volume instead of weight alone can help me hit the 400lb mark.

I know I didn't display too much information but I think i'll do that now.

Wait let me readjust.

This post has been edited by pizzaboy: May 19 2007, 05:35 PM

ive always thought it was the other way around. TKD delivers it sharp to the weak spots, while all the muay thai vids ive seen has ppl kicking each other until they tap out.

BTW, theres no way u havent watched ONG BAK before. Fulamak, that movie is 1337 man! Tony Jaa wasnt big and muscular, but he's definitely one lean mean ripped killing machine!

u know what they say about tony jaa? he's a perfectionist, in movements and styles. he's the best, but his strength and killing intend loses to a amature muay thai fighter. youtube for ramon dekkers, he aint good at styles and moves. but one kick by him, there goes your consciousness

Like Chuck Norris? LOL!

sheesh....

have you ever seen a SINGLE taekwondo fighter win a muay thai fighter? NEVER. It doesn't happen. The takewondo fighters are too beautiful, too graceful, too conscious of how they look, too aware of makin their kicks slap and sound "loud".
I've been a taekwondo competitor, I know how problematic their art is. At least the one they teach in malaysia, it's completely NOT applicable in life.

Tell me, how does a high section turning kick, prove useful in real lives when ur only allowed to use that padding area of your toes so it provides a loud sound?
Tell me, how does a 360 turning kick provide that accuracy to hit the weak points?

It's either the malaysian W.T.F has completely destroyed taekwondo, or taekwondo plain sucks. i think i'll go with the former.

Muay thai fighters, couldnt give a fck about how they look. They just whack anywhere they see open. Heck, even if it's closed they whack till you open.
and tony jaa, isn't that strong. He's got style, he's got technique, he's not that strong.

chuck norris > tony jaa

Disappointing workout......

Deadlifts
135LBS x 5
225LBS x 4
315LBS x 1 (i started feeling my grip failing here already)
335LBS x 0 (3/4 way up, WHAM! Grip failed. I was already standing almost straight!!!!!!!!)

Front Squats

135LBS x 8
155LBS x 8
175LBS x 6

Some pullups
Some seated rows
Some leg extensions (which i've never done and I fell the the ground when I was finished darkie was laughing)
Some calve raises (which got darkie and his friend laughing like mad)

20 rep, 135LBS benchpresses

I bounced a few reps, yeah so wat......haahha

okay, happy sessions done. I'll be startin bodybuilding soon. Might gain some size. Godamn the deadlifts..........I DESERVED that fucting pull!!! I deserved itttt.............I already got that pull, but godamned hands gave way.....I NEED STRAPS

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Added on May 24, 2007, 11:02 am



My 14 inch arms, I was actually tryin to do a side chest pose, but god knows how I did it.







Baru bangun punya picture.... dun laugh at my boxers!

This post has been edited by pizzaboy: May 24 2007, 11:02 AM

Wow.. your arms got good shape shape man. your delts look big. whats the size? still at 14" or bigger?
*inspiration to work harder myself!*

btw, whats yer slipper doing on the window?

lol@ slippers..

u got some long torso man.... lol..

u..




need..





too..




eat..






MOREEEEEEEEEEEEEEEEEEEEEEE!!!!!

14". Never went above 14" before. And, I think my delts look big cuz of the angle. This is my comparison picture.

Will post every week. Yeh.

the slippers are there because of ...........because it's a present, and my friends bought it for me to mock me cuz I can't eat bananas. I'm allergic to bananas. Idiotic kan.....macam sial.

powerlifting on a caloric deficient diet sure didn't help any size. lol....

why do u need to cut down on calories!?! u're the last person on earth to be cutting now.. wtf.. stop this BS and go back to the store and sweep up everylast drop of milk, every last piece of meat, and every last speck of protein powder!

wow, i saw 2 cutie in your com. lolx

Hey just wanna ask , how long hv u been in lifting ?