DEADLIFT

135LBS X 5
225LBS X 4
275LBS X 3
300LBS X 1
305LBS X 1

Push Press

135LBS X 3
135LBS X 3
140LBS X 3

Bent Rows

60LBS x 20+ (haha, it was kinda fun)
80LBS x 20+
120LBS x 9

maybe i shudn't have cardio'ed the night before i deadlifted.....i felt pretty tired and cudn't really grip all that well.

---

Added on April 16, 2007, 8:26 pmBenchpress

105LBS x 5
135LBS x 4
135LBS x 4
135LBS x 3
135LBS x 3
155LBS x 3
155LBS x 3
155LBS x 3
155LBS x 3
155LBS x 3

Squat

135LBS x 5
180LBS x 5
180LBS x 5
225LBS x 5
225LBS x 5
225LBS x 5
225LBS x 5
225LBS x 5

Benchpress


105LBS x 6
125LBS x 6
125LBS x 6
135LBS x 6
135LBS x 6
135LBS x 6
135LBS X 6

Dumbell flies

30LBS/hand x 10
30LBS/hand x 10
*pancit go do good mornings instead*

Good Mornings. (on an exhausted pizzaman)

115LBS x 5
115LBS x 5
115LBS x 5
*GAVE up at this point, really cudn't do anymore*

Pull-Ups

10x2 sets

Bloody fcuking RUSSIANS!!!! Insane workout regimen.

This post has been edited by pizzaboy: Apr 16 2007, 08:26 PM

Benchpress

105LBS x 5
135LBS x 4
135LBS x 4
135LBS x 3
135LBS x 3
155LBS x 3
155LBS x 3
155LBS x 3
155LBS x 3
155LBS x 3

Squat

135LBS x 5
180LBS x 5
180LBS x 5
225LBS x 5
225LBS x 5
225LBS x 5
225LBS x 5
225LBS x 5

Benchpress AGAIN!!


105LBS x 6
125LBS x 6
125LBS x 6
135LBS x 6
135LBS x 6
135LBS x 6
135LBS X 6

Dumbell flies

30LBS/hand x 10
30LBS/hand x 10
*pancit go do good mornings instead*

Good Mornings. (on an exhausted pizzaman)

115LBS x 5
115LBS x 5
115LBS x 5
*GAVE up at this point, really cudn't do anymore*

Pull-Ups

10x2 sets

Bloody fcuking RUSSIANS!!!! Insane workout regimen.

This post has been edited by pizzaboy: Apr 16 2007, 08:27 PM

nah, not that long. 1 hour 5 minutes. It's like u keep sayin to urself "Go go go go go gO!!!!!"

i dun care if they bising me, i came first. besides, i can always share.

@TH
I dun intend to do dumbell flies next week also. I think i'm goin to supplement that for about 100 clappin push-ups.

@jones
If u wanna try that, I highly suggest stockin up on your protein shakes, creatine, glucosamine (the multiple set squats may give knees problems) and definitely take a lot of food. I just woke up and with 9 hours of sleep and I'm all tight and in pain. Urgh this routine isn't a joke.

Neek, bro......try this!!

Deadlift

135LBS x 5
155LBS x 5
155LBS x 5
190LBS x 4
190LBS x 4
210LBS x 3
210LBS x 3
210LBS x 3
210LBS x 3

Incline Bench

135LBS x 4
135LBS x 4
135LBS x 4
135LBS x 4
135LBS x 4
135LBS x 4

Dips

Bodyweight x 5
Bodyweight x 5
Bodyweight x 5
Bodyweight x 5
Bodyweight x 5

Rack Deadlift

135LBS x 5
155LBS x 5
155LBS x 5
195LBS x 4
195LBS x 4
225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3

Lunges

135LBS x 10 steps
135LBS x 10 steps
135LBS x 10 steps
135LBS x 10 steps
135LBS x 10 steps

Ab Work

10 reps x 3 sets

Pancit ler aku besok.......

this is what i noticed. y'day i took two chicken chops and one chicken thigh. And one whole potato as well as salad along with my protein shake.

This morning, woke up, no soreness. Pain from monday squatting still there but much better now. Woke up fresh and awake, instead of usual tired and lethargic.

Conclusion? Food=recovery=good!!!

I'm goin to eat even more nex time.

i memang tak jaga makan 1.....that's why while u guys are saying "OMG i had a cheat meal of a burger last night!" "Sheesh!! I took 2 chocolates yesterday!!"

i'll be reading you guys post wondering "What? Burger? cheat meal? I think i took that 4 times already this week........" while munching away on a pack of oreos or meggi goreng. I just can't be bothered to watch the eating la.

These supps are verli expensive la....kenot afford, nemind lo. I makan jerla nasi lemak ker meggi goreng ke hape hape ker.....

Yeap, i'm more to powerlifting. Also...i see no point. When ur at 180lbs and all that, people can see you bodybuild. '

At 160LBS, it's kinda like the sweet spot for me. You can be relatively strong and built, but with a L-size shirt, nobody's gonna be able to tell you weightlift. I try to keep a smaller stature as this doesn't bring attention to me.


Dude, it's not genetics alone. MY family are relatively big sized and muscular, but they're fatty too. If I dun train hard enough, i will still be like them. I'll show u guys a pic, one of my uncles with calves size of darklight's quads. HOOmoNgouS ones. My dad told me they used to do lion dance, and he would always be the one carrying people and stuff. He squats four plates a side, without a belt.

Also U gotta rmbr I do a lot of other activities other than just weightlifting. I play futsal, badminton, martial arts and a bit of free running(now much less la). Else no way i can be thin.

---

Added on April 22, 2007, 11:50 amSquats

135LBS x 4
170LBS x 4
200LBS x 3
200LBS x 3
215LBS x 3
215LBS x 3
215LBS x 3
215LBS x 3
215LBS x 3
215LBS x 3

Bench Press

100LBS x 7
120LBS x 5
140LBS x 4
140LBS x 4
150LBS x 3
150LBS x 3
160LBS x 2
160LBS x 2
150LBS x 4
140LBS x 5
120LBS x 6
100LBS x 7

Front Squat (KNNCCB patah pinggang aku)

90LBS x 3
120LBS x 3
140LBS x 2
140LBS x 2
140LBS x 2
140LBS x 2

Dumbell Flies/20lbs per hand

10 repetitions x 5 sets

Seated good mornings. 120lbs weights

10 reptitions x 5 sets

Dumbell Extensions.70LBS

10 reptitions x 5 sets

1 hour 30 minutes. Really can't stand the last few excercises. SO many damnned reptitions. Godamn sheiko, u better give me a 340LBS squat and a 240LBS bench!! And I demand a 360LBS deadlift!!!!! RoaWr!



This post has been edited by pizzaboy: Apr 22 2007, 11:50 AM

Erh, i'm 160 in the morning, usually end up to being about 165 in the evening. But yea i'm about 160lbs most of the times. Thanks btw for the praises.

Okay for the time being, cuz of a few problems such as the lack of bands, nowhere to put the bar when i'm doing preparation for floor presses, no spotters (my friends tink I'm nuts) and space/time constraints, I'm out of westside temporarily. Also my lack of preworkout meals is troubling as well. I can't squeeze the time.

However when my holidays are here (3 weeks) and I get the time to fully understand westside, then i will post a proper westside log. Meanwhile...

i'm on the Boris Sheiko routine which is giving me a hella hard time cuz I really struggle to finish all the workouts. Also I may be goin on to a Smolov Squat Cycle because i'm aiming for a 440LBS squat (At least parallel) and a 400LBS deadlift this year.

I'm putting bench out of the picture but I know with squattin, I will still develop bench strength. However, the problem is this. Smolov is difficult.

With Boris sheiko, it's hard too but ur playin about the 70%, 80% 1RPM. Smolov's at 85% till 95% and they recommend a suit. And HOOMONGOUS amount of calories. I dono if I can still take that because I eat badly, I rest badly and I don't juice. (at least not yet )

Yes it's another russian routine. It's painfully difficult I think. Looking at it, gives me the creeps already.

http://www.joeskopec.com/smolov.html <--Smolov squat calculator
http://www.ontariostrongman.ca/Resources/t...vsquatcycle.htm <-- Explanation of Smolov.

I'll start Smolov in August, early August and end at September. It's a 13 week routine. I'm scared just lookin at it man. Then from September-November, Madcow again.

In December, I feel I might be goin with bodypart splits. I intend to give bodybuilding a try and see how it works for me. IF I get my 400 squat and dead by then. IF not, train sumore for the 400 squat. I'm more interested in the 400 squat, not the deadlift frankly.

---

Added on April 25, 2007, 9:38 amWeek 2 Boris Sheiko
Monday


Squat

155LBS x 5
185LBS x 4
185LBS x 4
215LBS x 3
215LBS x 3
225LBS x 2
225LBS x 2
225LBS x 2
225LBS x 2
225LBS x 2

Bench

100LBS x 5
120LBS x 4
140LBS x 3
140LBS x 3
160LBS x 2
160LBS x 2
160LBS x 2
160LBS x 2
160LBS x 2
160LBS x 2

Dumbell Flies

22LBS per hand x 10 reps x 5 sets

Weighted Pushup

10 (with 40KG on back)
10 (with 40KG on back)
10 (with 40KG on back)
10 (with 40KG on back)
10 (with 40KG on back)

Squats

Front Squats->160LBS x 3
Front Squats->200LBS x 3

Back Squats

225LBS x 3
225LBS x 3
225LBS x 3
225LBS x 3

Finished everything, ran back ate my tandoori chicken (setengah ayam) and protein shake and tidor'ed. Oh yeah.....my cheese naan too.
Woke up, pain, tired....definitely not easy. It's like every mornign I wake up and say "Boris is a fcukin b*tch!"

This post has been edited by pizzaboy: Apr 25 2007, 09:38 AM

Week 2. Wednesday

Deadlift Till Knees. I just pulled this till above my kneecap

150LBS x 5
180LBS x 4
180LBS x 4
210LBS x 4
210LBS x 4
210LBS x 4
210LBS x 4

Bench Press

100LBS x 5
120LBS x 5
120LBS x 5
160LBS x 4
160LBS x 4
160LBS x 4
160LBS x 4
160LBS x 4

Deadlifts

150LBS x 5
180LBS x 4
210LBS x 3
210LBS x 3
225LBS x 3 (Sumo deadlifted this)
225LBS x 3
225LBS x 3 (Sumo deadlifted this)
225LBS x 3
225LBS x 3 (Sumo deadlifted this as well)

WOW! My shin so don't look sexy at all thanks to all the scraping of the bar up.

Dumbell Flies. 25LBS/hand

5x10 reps

1 Legged Squat. Held to a bicycle to balance

5x10 reps

Post workout was:

2 scoops of protein shake
500ML milk
1 can of tuna
Lotsa sleep!

i come to kl rather often.............the next time i'll be comin is on the 1st of may.....however Problem is .....i might be bz.....maybe i'l come on 30th instead......then can train with ya all....call darkie too, so long no c him. and i wanna see mister jones and miss syd g....heck i wanna c all of u all.

This post has been edited by pizzaboy: Apr 27 2007, 07:31 PM

Monday was totally FU(KED up, i cudn't finish my workouts at all. I didn't even get 1/4 way past it. Fine, i'll do it again this wednesday.

SO it'll be

Monday routine-wednesday
Wed routine- Friday
Fri routine- Sunday

3rd week, reset. b****...

Mondday Routine
Squat

150LBS x 5
185LBS x 4
185LBS x 4
210LBS x 3
210LBS x 3
210LBS x 3
245LBS x 3
245LBS x 3
245LBS x 3
245LBS x 3
245LBS x 3
(around here, i was wondering if i read the percentages wrong...apparently I didn't)

Bench

100LBS x 5
120LBS x 4
140LBS x 3
140LBS x 3
160LBS x 3
160LBS x 3
160LBS x 3
160LBS x 3
205LBS x 3 (last was just for fun...)

Machine Flies
80LBS x 10
80LBS x 10
80LBS x 10
90LBS x 10

Weighted Push Up

40KG x 10
30KG x 10
20KG x 20
40kg x 10

Squats

150LBS x 5
185LBS x 4
210LBS x 5
210LBS x 5
210LBS x 5
210LBS x 5
210LBS x 5

I'm starting to feel boris sheiko's routines get crazier ever week.

hehehe, no problem We're only here to help each other.

and mmmm training for 13 months adi. only began to get serious about 10 months ago when i met darkie. hehehe. thank god for his help. and i think we can all accomplish it. it's just how much u wanna do it.

Deadlift Till Knees

150LBS x 4
180LBS x 4
215LBS x 4
215LBS x 4
225LBS x 4
225LBS x 4
225LBS x 4
225LBS x 4

Benchpress (feed your eyes off the volume)

100LBS x 6
120LBS x 5
140LBS x 4
140LBS x 4
150LBS x 3
150LBS x 3
160LBS x 2
160LBS x 2
150LBS x 3
150LBS x 3
140LBS x 4
130LBS x 5
120LBS x 6
110LBS x 7
100LBS x 8

Did i hear someone say "THIS IS INSANITYTYYYYYYYYYYYYYY!!!"?

Rack Pull

180LBS x 5
210LBS x 5
210LBS x 5
250LBS x 4
250LBS x 4
250LBS x 4
250LBS x 4 (Cheepet baskit, my back felt like blowin up)

Dumbell Flies

20LBS /hand x 10 x 5 sets

Lunges

90LBS x 10 x 4 sets (my legs, aching!)

Abs

A whole load of weird abs excercises.


I'm gonna pengsannnnnnnnn

---

Added on May 10, 2007, 9:22 amWeek 3. Friday.

Bench Press

100LBS x 5
120LBS x 4
140LBS x 3
140LBS x 3
160LBS x 2
160LBS x 2
180LBS x 2
200LBS x 2 (fuk this was difficult)

Squat

150LBS x 5
180LBS x 5
210LBS x 5
210LBS x 5
225LBS x 4
225LBS x 4
225LBS x 4
225LBS x 4
245LBS x 4

Benches

100LBS x 6
120LBS x 6
120LBS x 6
140LBS x 5
140LBS x 5
150LBS x 4
150LBS x 4
150LBS x 4
150LBS x 4
160LBS x 4

Flat Dumbell Flies

25LBS/HAND x 10 reps x 5 sets

Good mornings (romanian deadlift position)

100LBS x 5
100LBS x 5
100LBS x 5
100LBS x 5
100LBS x 5

Final Week coming up..................good heavens......I'm relieved.

This post has been edited by pizzaboy: May 10 2007, 09:22 AM

http://www.extremefitness.com/forum/archiv...hp/t-20790.html

lemme tell yah carl, it isn't easy. It isn't easy. But after 2 weeks, can adapt already la.

I take, at the beginning, I rushed fast.....so finish in 1 hour 20 mins. Then as time goes on, your body starts feeling the effects of it's difficulty, so you tend to take longer rest times. But usually, complete in 1 hour 30 mins MAX. Longest was 1.35hrs.

http://www.marunde-muscle.com/kevin_nee_interview.html

My new hero. He's 22 this year. Deadlifted 800LBS at 20. I'm 20. I deadlift 300LBS. uLp.....Well he started at 13...about 5 years advance. When I was 13, i was still busy eating KFC

WEEK 4. FINAL WEEK.
MONDAY

Squat

150LBS X 5
180LBS X 4
210LBS X 3
210LBS X 3
240LBS X 3
260LBS X 3 (I feel the need to increase poundages. Fck the percentages)
275LBS X 2
275LBS X 2
295LBS X 2 (Fck yeah! Felt good bi|tch!!!!!! Felt good!!!! I'm psyched!)

Benches

100LBS X 5
120LBS X 4
140LBS X 3
140LBS X 3
160LBS X 3
160LBS X 3
180LBS X 3
190LBS X 3
205LBS X 3 (Yeah yeah!!! I'm still fcking goin sTRONG! Pause 1 sec at chest!!)

Bodyweight Dips

8 reps x 5 sets (too easy, too easy)

Front Squats

115LBS X 5
135LBS X 4
155LBS X 3
175LBS X 3
195LBS X 2
205LBS X 2
205LBS X 2
225LBS X 0 (FAILED. Cudn't stabilize it)
205LBS X 2 (Dissapointing lift......)

Dumbell Flies

25lbs/hand x 10 reps x 5 sets

Standing Good Morning (Ala Romanian Deadlift)

100LBS x 5 x 5

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

This is getting fcking painful on my upper back. I don't know why, but my upper back is taking a toll. It's been killing me while I was practicing my fcuked up statistics paper.

Good dear lord (I'm buddhist, so mine's Buddha), I've worked hard with sweat, pain and torn skin and a lot of food. I hope I get what I deserve and smack that 365LBS deadlift. (I actually feel good about hitting it, something tells me I'm going to get it)

If you don't wanna give me a high bench number, at least give me a solid clean 4 plate with 5 reps at least. Please. Please. Please.

I'll be praying hard next 2 weeks when i search for my new 1RPM.
Everytime deadlift, pray, everytime squat, pray. Everytime bench.....curse.

Thx for the compliments Carl. Appreciate them. One thing about this, it makes u hungry like a mofo..............i'm hungry....

I remembered to eat a preworkout meal this time. Didn't really do much difference, still felt hungry at the end of teh workout.

Anyway;

WEEK 4. FINAL WEEK.

FRIDAY (2ND LAST SESSION!)

Benches

100LBS x 5
120LBS x 4
140LBS x 3
140LBS x 3
170LBS x 3
180LBS x 3
205LBS x 2
205LBS x 2
205LBS x 2 (I'm goin for all my previous maxes....felt good, easy easy)

Deadlift - This time, it's definitely traditional. I know it's good form, I know it is. I think....

150LBS x 4 (smooth easy)
180LBS x 4 (what a joke)
210LBS x 3 (gimme a break, u call these weights? )
210LBS x 3 (Hmm, definitely got a break here...)
240LBS x 3 (Chiuh, I can still do this)
240LBS x 3 (Man over metal, who shall win? Fck metal, I won!)
280LBS x 2 (Fck yaH! It's heavy........I feeling it. I is feeling it)
280LBS x 2 (******* bar........I still want win. I kenot is let you win not)
300LBS x 2 (OOOOOOOOOOOOOOOOOOOH hellooooo old PR. Nice 2 meet u)
320LBS x 1 (PR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Not supposed to PR, but.....PR!!!)

wasn't exactly that hard also...i mean tough, but not ridiculiously eye poppin hard.

Benchpress again

110LBS x 5
135LBS x 4
160LBS x 4
160LBS x 4
160LBS x 4
160LBS x 4

(then the gym guys started takin pics, bleh i hate takin pics....homo sial!)

Dumbell Flies

20LBS x 3 sets x 10 (hate doin these already)

LUnges

70lbs x 2 sets x 10 on each side. i hate lunges, i hate dumbell flies.

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

this is my final week on boris. i don't miss it one fckin bit. i hate boris sheiko. but if it gives me good strength gains, hello boris next year about April.

fight fight fight!! last day sunday. fck you boris, fck you!!!!!