Benchpress

135LBS X 5
185LBS X 5
205LBS X 5
225LBS X 1
225LBS X 5 (4 BOARD PRESS)

Clean and squat. Clean the bar to chest level, and squat like front squats

135LBS x 3
135LBS x 5
135LBS x 8
135LBS x 5
135LBS x 7

Pendlay Rows

100LBS x 5
140LBS x 5
160LBS x 5
180LBS x 4
190LBS x 3

Bicep Curls (usin a different grip, like a punchin grip)

50LBS x 8
70LBS x 5
90LBS x 5

Walking Plate Pinch . Pinch two plates, circle the gym

45LBS/per hand x 3 sets x about 100 steps around the entire gym.
Gave me an amazing pump in the forearms and triceps. It was so hard on my fingers!

congratz, must be very heavy
well, isn't that a little bit crazy? hold a 100kg barbell push up and down?

4 board presses aren't difficult to do. It's about 8 inches off your chest actually and they're pretty easy.

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.

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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

HAHAHA. shit. wei... damn alot of sets man...
bench press twice summor... crazy shit. how long did that workout last?
1.5 hours?

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

I heard that doing heavy dumbbell flyes is not good for the shoulder, doing cable crossovers is better according to this article

http://www.bodybuilding.com/fun/matt20.htm

that stupid russian program shit gona tear my chest apart if i did that lol

LOL....I bet someone behind u will curse u as a Pro Hogger ....

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.......

Wah lau.. looks dem scary la.. altho some sets only 3 reps... but overall looks dem 7 scary wei.
let you do it first.. i do HST also wanna pancit ald. if i do this confirm kena floored by 30 mins..

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.

If you want, can knock in some glutamine supps as well with your whey protein. combined together will make recovery a lil faster. But if you're taking ON's 100% whey, which most ppl are, one scoop ald has 4-5 grams of glutamine in it. maybe wanna add more?

btw, you mean your diet last time not high protein wan ah?

definitely eating more will help in recovery. no shit. eat lots of MEAT and u'll feel nothing the next day. even after my protein shake. if i tkae a crappy meal after that, the next day i'm dead

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.....

and you're still so lean... not fair man...

why u duwan bulk up? so u are more on powerlifting rite???

genetics genetics genetics aih