I'm going to steal what Ed Coan used.....since he's so kind to let us know of it.

Week 1

Deadlift (75%): 1x2 @ 325 lbs
Speed deadlift (60%): 8x3 @ 260 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 2

Deadlift (80%): 1x2 @ 350 lbs
Speed deadlift (65%): 8x3 @ 285 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 3

Deadlift (85%): 1x2 @ 370 lbs
Speed deadlift (70%): 6x3 @ 305 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 4

Deadlift (90%): 1x2 @ 390 lbs
Speed deadlift (75%): 5x3 @ 325 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 5

Deadlift (80%): 3x3 @ 350 lbs
Speed deadlift (65%): 3x3 @ 285 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 230 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 370 lbs
Speed deadlift (70%): 3x3 @ 305 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 250 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 390 lbs
Speed deadlift (75%): 3x3 @ 325 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 270 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 415 lbs
Speed deadlift (70%): 3x3 @ 305 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 290 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 425 lbs
Speed deadlift (70%): 2x3 @ 305 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 290 lbs
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 435 lbs
Speed deadlift (60%): 2x3 @ 260 lbs (rest as needed b/w sets)

This post has been edited by pizzaboy: Aug 21 2007, 01:23 PM


Attached File(s)
 3x3_Korte.doc ( 30k ) Number of downloads: 56

very specific and systematic workout routine there. lots of technique required. kinda confusing for a newbie like me. u r doing this?

i read about Max Intensity Isometric before. but IMHO even tho it will increase the density of our muscles, but i takes same time to obtain results.

for Ballistic Isometric.. thats very stressful to muscles right?

please correct me if i'm wrong in any of that. just don't understand a few parts here and there

change a lil description.
basically, i just wanna get stronger in a variety of ways. I'm gonna try and try. Westside principles in place, trial and error runs begin.

haha. good spirit u have there any u gona do the westside training and record your journah here? if u do i'll be glad wana learn some powerlifting techniques from u

Unless you can no longer increase the weights that u lift each week, I would not suggest westside. It is for more advance trainers

he is advance..

and now you switching to powerlifting??
wkakakak......tukar angin ke bang
prepare to lose your abs~~


Chow.

out of respect, pizzaboy is a monster

are there connection between being a powerlifter and losing teh abs? i thought six packs are 80% diet?

I can still increase. Problem was last week's lack of recovery time that slapped me real hard in the face. I've emailed Travis Mash of elitefts and he says this template should be alright for me.

I can even slot in a little grip work on non training days because I had problems with my grip while deadlifting. Also if you notice, you only increase the weights once every two weeks thus giving you ample of period to recuperate. Also the best part, is where you are actually allowed to substitute your workouts with other types as long they hit the intended bodypart, on RE and ME days.

Also one more thing to note, my knees aren't too happy with me and my previous injury (a fractured kneecap) is starting to remind me that i'm still human and humans will bow to injuries.

I was never a bodybuilder la, the way I makan is all terbalik one.
It's not necesarry to lose abs actualy. Not all powerlifters are flabby, and i won't place the term powerlifter to myself yet. Not til I'm squatting 400lbs. And this is only a short term goal.

If all goes well, and I manage to increase my squats by 100LBS in a year, I CAN achieve tht. I calculated a 5lbs (at least)increase every 2 weeks thus bring upon 10lbs a month on my dead/squat/bench.

I know however progression isnt linear, thus I will be looking at some failed days. Yet its better to aim for the stars than the moon right? Another one thing I noticed, I will put a goal, then after accomplishing it,l i Know i can do more, but because I've reached that goal, my body doesn't want to go futher. So this time, I put it higher, so its not that ez to erach.

Current
Deadlift: 305LBSx2
Squats : 285LBSx2
Benches: 215LBSx3
Pendlay: 185LBSx3
Clean&Press: 125LBSx4

Goals (April 2008)
Deadlift: 410LBSx5
Squats: 380LBSx5
Benches: 280LBSx3
Pendlay: 250Lbsx5
Clean&Press: 300LBSx1

bTw....bodybuilder? Heck i was never big, i never watched my diet, how to bodybuilder la.....lol

---

Added on March 26, 2007, 9:15 amoh one more thing i've learnt, it doesn'tmatter if you're ecto, endo, meso....well maybe skeleton then it matters la....but if you bang up to 3GMS of protein per lbs, it's still okay. Dave Tate take <500gms protein a day. Huge guy.
Wasteful though....but....jus a note to u all.

This post has been edited by pizzaboy: Mar 26 2007, 09:15 AM

Westside eh? Cool, never done a pure Westside before, just a hybrid. It's a good program but too complicated for me. Lemme know how it goes.

yea exactly, it's really complicated.....i had to read it for about 3-4 months to fully understand how it worked. then eventually when i asked the elites, they said on the basic template, RE, DE, ME are the important things along with the usage of bands and chains.

ANyway I gave the 300 "routine" a try again this time, with the pullups and all
Lemme tell u guys one thing.....

Unless you guys are at a high level of fitness forget it. It's madness.

25 pullups
50 deadlifts
50 pushups
50, 24" box jumps
50 elbow to knees
50 36lbs kettleball clean and press
25 pullups

I swear at the 50 deadlifts I was already panting. The pushups were easy. Very. THe box jumps were okay, the 50 elbow to knees were CRAZY FCUKIN HARD!. The final 25 pullups, i didn't "almost" die...i sat FLAT plack! Pengsan....kenot stand up

I might continue doin this, till 21st april. I'm sure, my fitness level will increase and my bf level will drop. Yeah hey hell why not, then on 23rd, start doin westside.

Temporarily will rename this the "300 Rep Routine"

i bet the 300 routine a superb fat burner. but its insane might do it on my rest weeks..

dude, my LEGS shiver and my arms shake like i'm a retired boxer. That NEVER happens, doesn't matter how heavy I lift, it NEVER happens.

it's intense. very. the whole gym guys tot i was nuts runnin about, banging at the machines like that. hahaha

hey wat say u if i do this 300 routine once every 2 weeks with my rippe toe program? just wana burn some fats.

for like

week 1
mon rippetoe
wed rippetoe
fri rippe toe
sun 300 routine

week 2
tues rippetoe
thurs rippetoe
sat rippetoe

since i have asthma.. i cant do any hardcore cardio to burn fat.... so.. might be a good thing.. i'll try.. maybe doing 150 routine 1st hahahahahah

Wow bro. Lol. You sure are doing a lot of progs now. 5x5, Westside, 300. Why not make a hybrid program?

I strongly suggest 150.
Don't pengsan ....i felt lightheaded doing 300. 150 was pretty easy.

haha, no man...
i' was consistent on 5x5, till the gains really really stopped.
I'm only about to give westside a shot after getting many many comments from all the powerlifters.

And 300? That's just a "for fun" kinda thing......my goal apart from lifting heavier and gettin stronger, is also to have fun ya know. Though.....panting nearly 400 times a minute isn't really that fun.

There are other more fun ways to pant 400 times a min. Like... you know....?

SEX!

just cuz u noe i'm still a virgin
darklight, come on, a challenge
come mmu again, we do this routine together

hahahaha
pengsan i tell u.....

how old are u pizzaboy?

19, turnin 20 this april.
why???

20 and doing 300lbs deadlift is impressive. i'm only one year younger than u and i'm deadlifting at 155 = =

This post has been edited by jones007: Mar 27 2007, 01:44 AM

i'm 2 years older than u and we're almost the same poundage...lol

no it's not impressive....i'm always comparing myself to my cousins, and i'm really nothing.

Age 18 (twins) they're deadlifting 440lbs and squatting 415lbs aight. I mean, they may be mixed but their dad's chinese, so still considered chinese. Don't worry la jones, u started deadlifting much earlier than me. I started real late.

Anyway, I tried my deadlift 1RPM y'day after finishing the 300 thingie....and managed to hit 315LBS (6x45lbs plates+45lbs bar) for 2 reps, so...yipee!!

What tehy say is true, it has got a lot to do with your lats and leg positioning. Previously my feet were too close together, when I spaced them out a lil more, I got the 315LBS pull quite easily. Try it.

---

Added on March 27, 2007, 10:47 am[Breakfast, 7.30AM]

2 slices bread with nuggets
1 scoop whey+400ML milk+honey+8 teaspoon oats
1 Omega-3 capsule
4 eggs (all whole)
1/2 can of tuna (i buy shredded tuna, put a bit in my mouth, gargle down with water)

[Pre-lunch 11AM]

1 big bowl of beef noodles with extra beef chunks
1 glass of my mom's beetroot+asparagus+green apple+honey concoction.

[Post pre lunch 1PM]

2 eggs
1 chocolate shake

[Lunch 3PM]

1/4 chicken
veggies
rice

[Dinner 6.30PM]

Rice
1 fish
2 chunks of pork

[Supper 11PM]

Meggi
1/4 can of tuna
2 eggs
protein shake with milk

This post has been edited by pizzaboy: Mar 28 2007, 09:03 AM


Attached thumbnail(s)

u perform all 25 pullups at once ?! that's insane , 25 reps of straight pullups!!

Nono, it wasn't possible. I'm not at that level yet. I only managed 17 pullups at one shot. Then the remaining 8 was done like, 2 reps, 3 reps lidat.....

My short term goal till 21st April is to hit 25 pull-ups and 100 push-ups (in 60 seconds), 150 squats with 35% of my 1RPM and finish the 300 template in 30 minutes. Or 25 minutes. I believe my BF will drop quite drastically. I will be updating every succesful workout and even the failed ones.

Then i'm going to go with my westside programme.

even for squat. legs going a litter wider than shoulder lenght makes it easier too. before that my squats were narrower than shoulders lenght. really hard for me.

but as my legs goes furthur than shoulder's lenght, makes me harder to ATG. all i can go is little below parallel

jones, ur gona need a lil flexibility and "imagination'' training.
when u squat, use your elbows to push your knees open.
then expand your belly, and breathe out. Then do a muscular chest pose. And repeat this practice. I dono how the hell it works, but it helped me. Ah, yes and keep your back really straight.


This and next week's workouts.

1. A 300 Workout:
Jumping lunge x 10 (each leg)
Ring Pushup x 10
Knee's to elbow x 10
repeat for 10 rounds, keep track of total time

2. Spartan Staple workout:
Sit-up x 25
Kettlebell Swing x 20
Barrier Jump x 15
Dips x 10
Pull-up x 5
As many rounds as you can in 30 minutes

3. Aerobics Studio turned arena workout:
Wall Ball x 20 (Full squat with medicine ball and throw to a 9-10 foot target)
Suitcase carry (walk at a fast clip with two heavy dumbbells to one end of the room and back)
Bear Crawl (to one end of the room and back)
repeat for 5 rounds, keep track of total time

4. Short, Sweet, and solid to the core workout:
Side plank left x 20 seconds
Side plank right x 20 seconds
Pushup x 20 seconds
repeat for as many rounds as you can without letting your knees touch the ground

This post has been edited by pizzaboy: Mar 27 2007, 03:02 PM

Hwargh!! Fvck 300 first, i'm pissed!! I'm goin with my westside starting tomorrow. Fcuking middle eastern bastards pushin the asians too hard....



Week I

Monday (RE bench press)

· dumbbell bench press (per hand)
55LBS x 10
55LBS x 10
55LBS x 10

· 4-board press (8 inches from chest)
155lbs x 8
155lbs x 10
155lbs x 10 [Feels very strange to do it this way, it's not easy either]

· Pendlay ROw

135lbs x 8
135lbs x 8
135lbs x 10

· face pulls
50lbs x 10
70lbs x 8
80lbs x 6

· triceps pushdowns

160lbs x 8
160lbs x 8
160lbs x 8
Dips x 10 reps

45 minutes completed.

It didnt' feel dreadfully hard, and I'm wondering is it cuz it's just the RE . Maybe that's why la....when DE comes along, it'll be even faster.

---

Added on April 2, 2007, 11:24 pmfirst day of westside posted........feels .....like bodybuilding.....

This post has been edited by pizzaboy: Apr 2 2007, 11:24 PM

Ap]first day of westside posted........feels .....like bodybuilding.....

---

Added on April 5, 2007, 5:32 pmWednesday

Post workout: 1 waffle and french fries.

Deadlift:

135LBS x 5
185LBS x 5
225LBS x 5
265LBS x 3
285LBS x 2 (slipped the third rep, my wrist is still problematic)
305LBS x 1 (struggling like dogfcuk for a 2nd rep, but cudn't get it)

Benchpress

135LBS x 10
185LBS x 8
205LBS x 5
215LBS x 2 (tired dey joeeeee....)

Clean and press

135LBS x 2 (PR balls...didn't expect to snap it also)
115LBS x 3
95LBS x 5
115LBS x 5 (duno why, just felt like doin an extra set...)

Overhead Tricep Extensions

56LBS x 10 x 4 sets.

Post workout:
Protein shake basi sikit....

Review of workout: Felt totally farked out completely cuz I cudn't get 2 pulls for the deadlifts. This ain't westside no more, this is some weird crap I'm coming out. Explain on 1st page.

---

Added on April 5, 2007, 6:07 pm
Post workout: 1 waffle and french fries.

Deadlift:

135LBS x 5
185LBS x 5
225LBS x 5
265LBS x 3
285LBS x 2 (slipped the third rep, my wrist is still problematic)
305LBS x 1 (struggling like dogfcuk for a 2nd rep, but cudn't get it)

Benchpress

135LBS x 10
185LBS x 8
205LBS x 5
215LBS x 2 (tired dey joeeeee....)

Clean and press

135LBS x 2 (PR balls...didn't expect to snap it also)
115LBS x 3
95LBS x 5
115LBS x 5 (duno why, just felt like doin an extra set...)

Overhead Tricep Extensions

56LBS x 10 x 4 sets.

Post workout:
Protein shake basi sikit....

Review of workout: Felt totally farked out completely cuz I cudn't get 2 pulls for the deadlifts. This ain't westside no more, this is some weird crap I'm coming out. Explain on 1st page.

This post has been edited by pizzaboy: Apr 5 2007, 06:07 PM

Post workout: 1 waffle and french fries.

Deadlift:

135LBS x 5
185LBS x 5
225LBS x 5
265LBS x 3
285LBS x 2 (slipped the third rep, my wrist is still problematic)
305LBS x 1 (struggling like dogfcuk for a 2nd rep, but cudn't get it)

Benchpress

135LBS x 10
185LBS x 8
205LBS x 5
215LBS x 2 (tired dey joeeeee....)

Clean and press

135LBS x 2 (PR balls...didn't expect to snap it also)
115LBS x 3
95LBS x 5
115LBS x 5 (duno why, just felt like doin an extra set...)

Overhead Tricep Extensions

56LBS x 10 x 4 sets.

Post workout:
Protein shake basi sikit....

Review of workout: Felt totally farked out completely cuz I cudn't get 2 pulls for the deadlifts. This ain't westside no more, this is some weird crap I'm coming out. Explain on 1st page.

pizza, would love to see ur vid next week with titanic chains k ?

I dun use chains for PR attempts. I can't really calculate the weight.
BUt anyway, today i did morning workouts. Sheesh, feel extremely lethargic and weak.

Box Squats. Parellel height

135LBS x 20 repetitions (20 woohoO!!)
225LBS x 8 reps
265LBS x 5 reps

Incline Bench

135LBSx10
155LBSx8
175LBSx8
185LBSx8

Leg Press

270LBSx10
450LBSx8
550LBSx8
595LBSx3

One arm dumbell row

25KG per hand x 2 sets x 12 reps.

box squat can help fix squat plateau pizza?
i might give it a try today...

so fast u hit plateau? or u stop growing due to ur cutting?

bulking i can 50kg + oly bar for 2x6 (10 reps with spotter's help)

cutting i'm back to 40kg + oly bar for a solid 3x10

yeah, been stuck with 3x10 for.... i dunno 2,3 weeks

dude u noe howda box squat anot first?

box squatting ain't just about sittin on it, then gettin off it.

Ur supposed to sit on it, squeeze your glutes, hams, quads, for about a sec, explode up, but don't jerk. (That's why ppl have bands for box squats, eliminate the jerking)

It eliminates the weaker points of your body, and my weak point is currently at the parallel point. What's why I'm doin parallel box squats.

i dunno man.... i'm just gonna try to use it as an indicator...
the moment my bum touches the box, i push up...
if it's too heavy for me, then i'll sit.... and thx for the tip, pizza

Box Squats

135LBS x 8
225LBS x 5
275LBS x 3
300LBS x 3
135LBS x 8 (no box, ATG)

Incline Bench (RE)

135LBS x 8
135LBS x 8
150LBS x 10

Pulldowns

140LBS x 8
140LBS x 10
160LBS x 8

Dips

20 something reps for a set.

*Removed vid*

This post has been edited by pizzaboy: Apr 10 2007, 08:06 AM

wahhh
my cousins got their tatts.....fcked up clowns makin fun of me cuz i dun have 1 now....
grr........


Attached thumbnail(s)

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.

---

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

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

for so many sets.. dont u think its burning muscles as well? front squat a lot harder? nvr try b4. later warm up with front squat to play a little lol

u practise martial art?
then this body may suit u

Buakaw Por.Pramuk (K-1 World Max 2004 & 2006 champion)


i just watched his video clips in youtube, wow his attack is so powerful

wow.. pizza boy.. ur only 160lbs? and lifting that much?!?!? man.. u're fcuking strong.. i've been out of the game for almost 3 months now... but congrats on the achievements so far!! lots of potential there!

are u still on west side? if so, could u pls state what day and whether u're doing ME, DE or RE? and state ur targets for the day at the beginning of your post.. that would make it much easier to understand too.. and what are u using as boards for ur board presses?

good luck!

This post has been edited by carlsuen: Apr 23 2007, 06:30 PM

DUDE! U R BACK! WHERE HAVE U BEEN

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 )

jones.. haha! been busy with work and eveything man.. been out of the game for quite some time now.. almost 3 months i think.. gotta go back to comercial gyms again i think.. cuz i only have time to work out in the AM.. but it's all good.. haha! don't really sweat it much..

pizza.. smolov! wow! hardcore man.. i'd really like to see how it works out for u.. and see ur gains! good luck!

is smolov another russian? must be another nut head but if their routine really do give us gains. wont hurt trying it eh.

and carlsuen, commercial gym? oh yeah ghetto dont open in the morning lol. but AFAIK california fitness opens at 630 am. earliest.

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!

the volume is crazzzyyyyyy....

25 pullups?
i can only do 2

nice volume man.. u don't live in KL right? u're in MMU right? shucks.. would like to train with u some day.. i think i'll be joining them commercial gyms come this MAY.. then i can restart everything..

starting to look plump here...

Oh yay then I can stalk j00.

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

haha.. lol.. this 2 weeks rather busy tho.. exams and work.. haha.. maybe next time k.. lol..

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****...

It's normal to have a not so on-form day. Life isn't a bed of roses, if everything were to be ideal, then we will all be huge mofo

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.

Hey Pizzaboy!

Wow. How long have you been training? You are freaking strong for your current size and weight man.

Eh yeah, thanks for helping me to realize on the importance of compound movement.

I've done a little reading on them, and it does make a lot sense that compound movement will initiate greater amount of hypertrophy.

I've adjusted my routine slightly with greater emphasis on compound movement.

Again, Thanks!

Reading is fundamental

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.

Hey MuscleMass:

Yeap. Indeed. I have friends who trained without direction for more than 8 years , but yet to have great muscle mass.

Hey Pizzaboy:

okie. hehe. It's nice for you guys to be in the West. Can meet up with each other. I'm in my 9th month now. Still a long time to go. Damn. Can't wait to have big GunZ.

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

yo.. would u mind posting up the link where u read this from.. am about to get back into things.. so i'd like to try this out too.. looks pretty insane to me too.. ehehe..

Now what in the world happened to you? Lol.

hhaha.. i was really busy with work for the past few months.. and have to work from morning to nights... weekends too.. as i'm working 2 jobs now.. so i'm thinking of going back to FF or any commercial gyms as they open much earlier and close really late compared to muscle gym which opens 12-10.. really sucks..

getting fat and weak here yo!