HST Cycle 9, Week 3-4, Training 4, 23/7/08

Pre training drink:
1. 5g creatine

Pre and during training drink:
1. Scivation Xtend 2 scoop

Post training drink:
1. Scivation Xtend 2 scoop
2. ON's Whey 1 scoop


Time to complete: 1 hr 15 mins

HST Cycle 9, Week 5-6, Training 1, 29/7/08

Pre training drink:
1. 5g creatine

Pre and during training drink:
1. Scivation Xtend 2 scoop

Post training drink:
1. Scivation Xtend 2 scoop
2. ON's Whey 1 scoop
3. 1 small glass of 100+


Time to complete: 1 hr 10 mins

This post has been edited by Neek: Jul 29 2008, 10:03 PM

Yeah, rawr! but tthen too expensive ler now. with so amny thing going up. need to check in my finances -.-"

HST Cycle 9, Week 5-6, Training 3, 2/8/08

Pre training drink:
1. 5g creatine

Pre and during training drink:
1. Scivation Xtend 2 scoop

Post training drink:
1. Scivation Xtend 2 scoop
2. ON's Whey 1 scoop
3. 1 small glass of 100+


Time to complete: 1 hr 15 mins

No la. i do have a sample pack that i haven't used yet. no idea on purple wrath mate.

for xtend
i've used watermelon, lemon and now using apple.
apple seems to taste the best so far.
lemon is ugh.. but taste like those flu medicine (lemon flavour) drinks.
watermelon is... weird... but ok anyways.. dun mind it.
i still have grape flavor in storage. will drink that when i finished apple

About time i decide to update my journal.
Ended my bulking session last week on 18th Oct 08.
weighed in at 71.5kgs (heaviest i've ever been in my life) w00t!!
bodyfat %: 18.6% (using accumeasure bodyfat caliper. measured at waist only)
measurements:

left upper arm: 15.62"
right upper arm: 15.25" (shit.. the gap btwn left and right arm so much.... how to equalize?)

left forearm: 11.75"
right forearm: 12"

waist: 32.5"

left thigh: 24.5"
right thigh: 24.62"

left calf: 15.75"
right calf: 16"
(OMG... all the right and left sides are not balanced....)

chest: n/a
shoulders: n/a

Training history so far... been on HST since the start of this journal.
but changed to a bodypart split and Volume style training the last 11 weeks.

Bodypart split is as so:
Day 1: Chest and Tricep
Day 2: Back and Bicep
Day 3: Shoulders and Trapz
Day 4: Legs
Day 5: Rest.

This post has been edited by Neek: Oct 27 2008, 05:06 PM

Can wan.. the last time saw u also u had great progress mate. hehe

loving my new size. but then my gut is.... so its time to CUT!!!
and need to shop for new clothes too...

anyways, started my cutting session on 20th Oct 08. Taking it somewhat slowly so far.
Target is to cut till 10%bf or less. estimated time is 2 to 3 months.
Began taking thermogenics today. (Lipo-6) whatever stash i had left... i think only about 15 pills left. (Sh!t...)

Plan:
switch back to HST cycle again (weight lifting 3x/week - full body except for legs)
on non weight lifting days, either HIIT cardio/ tabata style squats.

reasons for not involving legs on weight lifting day is bcoz i use em on tabata days/HIIT. both also burns the leg quite alot.

Think i shd continue my training log...

Friday 20 March 2009

Pre WO supp:
Creatine Monohydrate: 5g
ONs Whey 1 scoop
Axis Lab SMASH (Sample pack)

Post WO supp: ONs Whey 2 scoop

Today: Legs Day
Front Squat
14 x 60kgs
11 x 60kgs
10 x 60kgs
9 x 60kgs
10 x 40kgs
By this time, 30 mins has passed

Leg Curl
12 x 30
10 x 30
10 x 30

Calf Press on Calf Press machine
10x 160
10x 160
10x 160
10x 160

Toe raise
10x 12lbsx2
10x 12lbsx2
10x 12lbsx2
8x 12lbsx2

Total training time: 50 mins

Breakfast: Oats, 2 eggs, banana
Lunch: Grilled Chicken with turmeric sauce, pita bread with 3
Meal 3: Chicken breast
Pre and post workout stuffs.
Post WO Meal: Chicken breast and 3 chapati
Pre bed: Syntha-6 1 scoop

Yeah, was giving it a shot. kicks as much arse as back squat. lol

Been sick for a week. so no training. only recovering.

Yesterdays training:


Food:
Meal 1: Oats + Banana + 2 eggs
Meal 2: Chap fan. (Chicken porkchop and taufu) RM4.80
Meal 3: Chicken breast
(Training)
Meal 4: Chicken breast and cantonese style noodles.
Pre bed shake : Syntha-6 1 scoop

Ah SH!T!! todays training dem kau.

1 April 2009



Meal 1: Oats + Banana + 2 eggs
Meal 2: Fried Chicken Chop rice
Meal 3: Hainanese Chicken Chop
(Training)
Meal 4: Chicken breast and 2xchapati and small packet of nasi lemak
Pre bed shake : Syntha-6 1 scoop

---

Added on April 8, 2009, 2:49 pmMissed a few updates.

3 April 2009


6 April 2009


7 April 2009


This post has been edited by Neek: Apr 8 2009, 02:52 PM

9 April 2009

PreWO supp
creatine 5g
ONs Whey 1 scoop
2.5g of BCAA

Pre-exhaustion shoulder routine:
Back lat raise 10 x 10kg
side lat raise 10x 10kg
front lat raise 10x 10kg
Shoulder Press 3 segments 3x10x40lbs.

Shoulder Press 10 x 40lbs

Back lat raise 10 x 10kg
side lat raise 10x 10kg
front lat raise 8x 10kg
Seated Dumbell shoulder press 10x 12.5kg

Back lat raise 10 x 10kg
side lat raise 10x 10kg
front lat raise 6x 10kg
Seated Dumbell shoulder press 10x 12.5kg

Seated Dumbell shoulder press
10x 15kg ( my 12.5kg dumbells was taken away when i went for a drink -.-" what an ass!!!)
7x 15kg
10x 12.5kg
7x 12.5kg
6x 12.5kg
7x 12.5kg
5x 12.5kg

Upright Row
10x 15kg
10x 15kg
10x 15kg

Shrugs
10x 22.5kgsx2
10x 22.5kgsx2
10x 22.5kgsx2

Back Shrug
10x 40kg
10x 40kg
10x 40kg

Dips
10x bw
10x bw
9x bw
7x bw
6x bw
5x bw

Skull Crusher
10x 15kgs
10x 15kgs
10x 15kgs

Push up hold with legs on swiss ball :30 secs
ab work: 20 reps
ab work: 20 reps
Push up hold with legs on swiss ball :25 secs

END.
Post WO shake ONs whey 2 scoops and one small cup of 100 plus
2.5g of BCAA

Meal same as other days

This post has been edited by Neek: Apr 9 2009, 09:18 PM

lol, bahger.. dem torture wei.... i ald move the weights up for my lat raises ler...
after that wanna do 12.5kg also dem hard.. hands saking

ya man, was pancit ald doing the 15kgs.... plan supposed to do 12.5kg wan.
how to increase? would be increase weekly and reduce reps somewhat... i need to read up on gvt again...

todays training 10 April 2009

PreWO:
Whey 1 scoop
5g Creatine
2.5g BCAA

Front Squat
10x 60kg
10x 55kg
9x 55kg
6x 55kg
7x 55kg
6x 55kg
7x 55kg
attepmted set #8 but failed.

Calf PRess
10x 150
10x 150
10x 150

Seated single leg calf press
10x 22.5kg
10x 25kg
10x 25kg

Calf Press
10x 150
10x 150
5x 150

End.
Post WO
2 Scoop whey
2.5g BCAA
some 100+

Training day for 13/04/2009

PreWO supp
creatine 5g
ONs Whey 1 scoop
2.5g BCAA

Hang Snatch x10x32.5kg
Hang Clean and Press x9x32.5kg
Hang Clean x9x32.5kg
High Pull x9x32.5kg

Hang Snatch x7x37.5kg
Hang Clean and Press x7x37.5kg
Hang Clean x5x37.5kg
High Pull x5x37.5kg

Hang Snatch x6x37.5kg
Hang Clean and Press x6x37.5kg
Hang Clean x5x37.5kg
High Pull x5x37.5kg

Seated Dumbell shoulder press
10x 15kg
10x 15kg
10x 15kg
7x 15kg
7x 15kg
6x 15kg
5x 15kg

Incline dumbell bench press
5x 20kgsx2
8x 17.5kgsx2 (less than last week)
7x 17.5kgsx2

Incline dumbell flies
10x 12.5kgsx2
10x 12.5kgsx2
7x 12.5kgsx2

Lying across bench dumbell pullover
10x 20kgs
10x 20kgs
10x 20kgs
7x 20kgs

END.
Post WO shake ONs whey 2 scoops
2.5g BCAA

Meal: Same as usual....

Training day 14 April 2009

PreWO supp
creatine 5g
ONs Whey 1 scoop
2.5g BCAA

Pull ups
10x bw (66.5kg)
10x bw
5x bw
(pulldowns on lat machine)
9x 60
8x 60
9x 60
9x 60
9x 60
8x 60
7x 60

Barbell bentover rows
10x 40kg
10x 40kg
10x 40kg

Deadlift
2x 110kg (my grip failed me )
5x100kg
5x100kg

END.
Post WO shake - ONs whey 2 scoops
2.5g BCAA
1 cup of 100+

Meal: Same as usual....

Just doing something i read in an article. just giving it a shot. one of the things is to do around that many reps.

Training Day 17April 2009

PreWO supp
creatine 5g
ONs Whey 1 scoop
2.5g of BCAA

Pre-exhaustion shoulder routine:
Back lat raise 10 x 10kg
side lat raise 10x 10kg
front lat raise 10x 10kg
Shoulder Press 3 segments 3x10x40lbs.

Shoulder Press 10 x 40lbs

Back lat raise 10 x 10kg
side lat raise 10x 10kg
front lat raise 6x 10kg
Seated Dumbell shoulder press 6x 12.5kg

Back lat raise 10 x 10kg
side lat raise 10x 10kg
front lat raise 6x 10kg
Seated Dumbell shoulder press 10x 10kg

Seated Dumbell shoulder press
10x 10kg
10x 10kg
10x 10kg
10x 10kg
10x 10kg
9x 10kg
10x 10kg

AH Shit! forgotten to do upright rows!!

Shrugs
10x 25kgsx2
10x 25kgsx2
10x 25kgsx2

Back Shrug
10x 40kg
10x 40kg
10x 40kg

Dips
10x bw
10x bw
9x bw
6x bw
5x bw
6x bw
7x bw
6x bw
6x bw
5x bw

Standing Tricep Single Dumbell extension
10x 17.5kgs
10x 17.5kgs
8x 17.5kgs

ab work: 16 reps
Push up hold with legs on swiss ball :30 secs
ab work: 16 reps
Push up hold with legs on swiss ball :16 secs
ab work: 10 reps

END.
Post WO shake ONs whey 2 scoops and one small cup of 100 plus
2.5g of BCAA

Meal not too great since i was travelling back from Singapore today.

---

Added on April 21, 2009, 3:57 pm18/4/09

PreWO:
Whey 1 scoop
5g Creatine
2.5g BCAA

Front Squat
10x 60kg
10x 55kg
9x 55kg
9x 55kg
9x 55kg
9x 55kg
8x 55kg
attepmted set #8 but failed.

Leg Curl
10x 40
10x 40
8x 40

Calf PRess
10x 150
10x 150
10x 150

Seated single leg calf press
10x 25kg
10x 25kg
10x 25kg

End.
Post WO
2 Scoop whey
2.5g BCAA
some 100+

20/4/09

PreWO supp
creatine 5g
ONs Whey 1 scoop
2.5g BCAA

Hang Snatch x10x37.5kg
Hang Clean and Press x8x37.5kg
Hang Clean x5x37.5kg
High Pull x5x37.5kg

Hang Snatch x8x37.5kg
Hang Clean and Press x6x37.5kg
Hang Clean x5x37.5kg
High Pull x5x37.5kg

Hang Snatch x6x37.5kg
Hang Clean and Press x3x37.5kg
Hang Clean x3x37.5kg
High Pull x4x37.5kg

Seated Dumbell shoulder press
10x 15kgx2
10x 15kg
10x 15kg
7x 15kg
8x 15kg
7x 15kg
6x 15kg

Incline dumbell bench press
10x 15kgsx2
10x 15kgsx2
10x 15kgsx2

Incline dumbell flies
10x 10kgsx2
10x 10kgsx2
10x 10kgsx2

Lying across bench dumbell pullover
10x 22.5kgs
10x 22.5kgs
8x 22.5kgs

END.
Post WO shake ONs whey 2 scoops
2.5g BCAA
small glass of 100+



This post has been edited by Neek: Apr 21 2009, 03:57 PM

21/4/09

PreWO supp
creatine 5g
ONs Whey 1 scoop

Deadlift
10x 90kgs
10x 90kgs
10x 90kgs
10x 90kgs
10x 90kgs
8x 90kgs
8x 90kgs
7x 90kgs
8x 90kgs
7x 90kgs

Pullups
10x bw
7+3cheat x bw
5+3cheat x bw

Barbell bentover rows
10x 40kg
10x 40kg
10x 40kg

Pulldowns @ machine
10x 60
10x 60
10x 60

END.
Post WO shake ONs whey 2 scoops and one small cup of 100 plus
2.5g of BCAA

Like want to koyak wei... half way through is like my back wanna give up
this time not as bad as the first time i did it.
my lower back was sore for 5 days.. sh*t man. at least now about 2 days not so bad dy.

23/4/09

PreWO supp
creatine 5g
ONs Whey 1 scoop
2.5g of BCAA

Pre-exhaustion shoulder routine:
Back lat raise 10 x 10kg
side lat raise 10x 10kg
front lat raise 10x 10kg
Shoulder Press in 3 segments 3x10x40lbs.

Shoulder Press 10 x 40lbs

Back lat raise 10 x 10kg
side lat raise 10x 10kg
front lat raise 8x 10kg
Seated Dumbell shoulder press 9x 12.5kg

Back lat raise 10 x 10kg
side lat raise 10x 10kg
front lat raise 5x 10kg
Seated Dumbell shoulder press 6x 12.5kg

Seated Dumbell shoulder press
10x 12.5kg
10x 12.5kg
6x 12.5kg
9x 12.5kg
9x 12.5kg
7x 12.5kg
6x 12.5kg

Upright Rows
10x 15kgx2
10x 17.5kgx2
10x 17.5kgx2

Shrugs
10x 25kgsx2
10x 25kgsx2
10x 25kgsx2

Back Shrug
10x 40kg
10x 40kg
10x 40kg

Dips
10x bw
10x bw
9x bw
7x bw
6x bw
5x bw
6x bw
7x bw
6x bw
5x bw (66kg)

(Rushing to work. so skipped the other tricep and ab workouts)

END.
Post WO shake ONs whey 2 scoops and one small cup of 100 plus
2.5g of BCAA

no ler. finished off my Xtend BCAA ald. now using BCAA capsule form. after this will just finish off my AA pills and no more facy stuffs ald.

Manulife is about the same as last time... my after-working-hours is after 7... so that time is ok la... got other fellas using the weights too but no need to wait too long. so its still bearable.
when i reach there around early 7pm got alot of ppl still...

lol... i felt like an old man with back ache the first time i did so many reps and sets...

Hows training in True fitness goin?

Good to rest once in a while....
i never really liked training in a shopping center seems weird. but i used to go to curve long time ago...

24/4/09

PreWO:
Whey 1 scoop
5g Creatine
2.5g BCAA

Front Squat
5x 55kg (lost balance in the hole at rep 6)
10x 55kg
10x 55kg
10x 55kg
10x 55kg (quads feels like wanna explode.... rested longer than usual)
10x 55kg (lower back feeling worn out... probably not fully recovered from deadlifts)
8x 55kg
8x 55kg
8x 55kg
attepmted set #10 but failed.

Leg Curl
10x 40
9x 40
8x 40

Calf PRess
10x 150
10x 150
10x 150

END.
Post WO shake ONs whey 2 scoops and one small cup of 100 plus
2.5g of BCAA

This post has been edited by Neek: Apr 24 2009, 06:16 PM

28/4/09

PreWO supp
creatine 5g
ONs Whey 1 scoop
2.5g BCAA

Hang Snatch x10x37.5kg
Hang Clean and Press x6x37.5kg
Hang Clean x5x37.5kg
High Pull x5x37.5kg

Hang Snatch x10x37.5kg
Hang Clean and Press x5x37.5kg
Hang Clean x4x37.5kg
High Pull x4x37.5kg

Hang Snatch x8x37.5kg
Hang Clean and Press x5x37.5kg
Hang Clean x3x37.5kg
High Pull x5x37.5kg

Seated Dumbell shoulder press
10x 15kgx2
10x 15kg
10x 15kg
8x 15kg
8x 15kg
7x 15kg
8x 15kg

Incline dumbell bench press
10x 15kgsx2
10x 15kgsx2
10x 15kgsx2

Incline dumbell flies
10x 10kgsx2
10x 10kgsx2
10x 10kgsx2

Lying across bench dumbell pullover
10x 22.5kgs
10x 22.5kgs
8x 22.5kgs

END.
Post WO shake ONs whey 2 scoops
2.5g BCAA
small glass of 100+