Training log over the years
updated irregularly.

Training History :
5x5 for 12 weeks
Mark Ripptoe's 3x5 routine for the 12 weeks
HST for 7 cycles
Body part split training with GVT incorporated midway
Stopped training for 5 months
Full body training Cutting for 12 weeks (not documented in this journal)

Body part split training - starts at page 22


Details about me:
Body type: Mesomorph
Height: 5' 4.5"

Body stats (BF% Measured using Accu-measure caliper):
Mesured at different times



HST Cycle History


Cutting Session:
12 weeks
16 February 2010 - 15May2010
weight:
bf%:

New Routine: page 22:
Body Part Split Training
Day 1: Back
Day 2: Shoulder and Tricep
Day 3: Leg and Grip
Day 4: Chest and Biceps

Diet: Bulking


This post has been edited by Neek: May 20 2010, 01:20 PM

wow..from what weight to what weight ?

hows mark rippetoe program ?

whats ur conclusion on it?

i found that since i went with this much volume, my muscles are pumped mad and they seem to be able to......how should i say, "protrude" past the skin much more. Keeps me tight. Have fun aight

FINALLY!! congrats. and can i ask u something? ur pictures. ur skin looks crumpled. u use to be fat? no offence. u got nice bod. get those maxes and start it up so i can observe

canopies: what weight to what? the weights i lift?
Mark ripptoe's programme good for gaining strength lo. cos you're required to increase the weight all the time.. so it really pushes you to your maxes. and supposedly to become stronger than your maxes. i say supposedly, cos only SOME of my lifts increased alot more . some other lifts didn't go up much.

Pizza: Muscle flushing!! always feels good and look great in front of mirrors! wahahhaha! For that programme of yours, i'm quite worried of fatigue man.. so many lifts... gotta try it next time to see if i can last the whole month.. hope i dun faint by the second week

Jones: dun worry, no offence taken. And yeah, i used to be fat. was like a round ball when i was a kid. <-- as round as that.
but how you mean crumpled? as in stretch marks? loose skin?

---

Added on April 18, 2007, 11:19 pmGreat my mother just brought back some Melaka mee which i HAVE to eat -.-" ......
its like wanton mee... around 4 thin slices of char siew, 3 small wantons. some fried onions, some green veges and a #$%^ load of noodles...
can't wanton mee be 10 wantons, 20 slices of lean char siew and same (or less) amount of noodles. *sigh*

This post has been edited by Neek: Apr 18 2007, 11:19 PM

I happen to maintain my scale-weight on Rippetoe (bf dropped tho) while lifting crazy weights thanks to keto. It just amplifies that diet plays a very important role. So EAT MOAR. Or else next month I'll be able to squat you

yeah your skin kinda look very loose. got some marks too.

for rippe toe. is a musclemass building program. cuz u r doing your maximum weights with maximum efforts for 3 sets man. not easy shit.

ok, i'll definately be keeping track of this thread

Yummm....very lean and chiseled... I like...

this is a strong motivation for neek from a gal

but i'm planning to put on weight le. so i'll definitely lose the lean look. i'll probably end up looking like i eat nasi lemak for breakfast everyday, and eating stuff like wanton mee/fried kuey teow for every meal

Jones: i dunno bout the skin le.. maybe next time i take something to tighten the skin la.. but then while on ripptoe, i didn't eat enough, so i didn't put on any mass...

eat more, you'll look good when you are about 75kg with muscle bulding. i'm about your weight and look so skinny, damn!

what's ur secret from being round to that, neek?

Secret? no secret le. just will power to control eating, diet and exercise. thats it. no need supplements (altho it did help), theraphy, liposuction and all those nonsense. just dedication. I made the decision to lose weight and i did. thats about it.

yeah neek. mind over body! nothing is impossible

I was waiter-ing for a japanese catering tonight. there were someleftovers and guess what? yeap, you got that right.. i (and the other waiters) ate the extra food (since the host dun wanna tapau)... tasted so good another "cheat" meal ftw! hahaha!

*feeling guilty abit tho... *

This post has been edited by Neek: Apr 19 2007, 10:06 PM

Well you wanted to gain weight right....Generally i like Jap food, IMHO its alot healthier (with the exception of tempura) than typical malaysian food.

cheat meal? i just had 2 ramlee burger

For my bulking stage, i'd need
2362.5 Calories.
256.92 grams of protein,
215.58 grams of Carbs
52.5 grams of fat.
Taken from AST website.

My total food eaten yesterday looks like this:
Total Calories: 1891
Fat: 46
Carb: 159
Protein: 197
It was 2 chicken breast, Oats, whey protein, syntha 6, gardenia bread, 8 eggs (2whole and 6 white) , roast pork and one chocolate tart and EFA oil supps.

Assuming from that bulking calories needed, if i minus 500cals out it should be 1862calories for maintenance. I've hit maintenance level yesterday which is what i wanted (since i'm still on my rest week).

Will start eating MOAR on following Monday when i begin my HST training.

This post has been edited by Neek: Apr 26 2007, 03:58 PM

howley cow so much protein?