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 Neek's Training Log., Training progressions.

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TSNeek
post Apr 14 2009, 11:28 AM

Stop imagining whats supposed to be here.
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1,593 posts

Joined: Mar 2007
From: Mars
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 rclxub.gif )
5x100kg
5x100kg

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

Meal: Same as usual....
pizzaboy
post Apr 14 2009, 12:38 PM

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Joined: Dec 2004
QUOTE(Neek @ Apr 13 2009, 10:54 PM)
Training day for 13/04/2009

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

Meal: Same as usual....
*
You doing so many times because the weights are very light right?
TSNeek
post Apr 17 2009, 09:14 PM

Stop imagining whats supposed to be here.
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1,593 posts

Joined: Mar 2007
From: Mars
QUOTE(pizzaboy @ Apr 14 2009, 12:38 PM)
You doing so many times because the weights are very light right?
*
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
TSNeek
post Apr 22 2009, 06:15 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
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
jamis
post Apr 23 2009, 10:11 AM

Sometime just need to LOL.
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3,385 posts

Joined: Jan 2003
QUOTE(Neek @ Apr 22 2009, 06:15 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
*
blink.gif how does it feels with so many reps and sets blink.gif
TSNeek
post Apr 23 2009, 12:15 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
QUOTE(jamis @ Apr 23 2009, 10:11 AM)
blink.gif how does it feels with so many reps and sets  blink.gif
*
Like want to koyak wei... half way through is like my back wanna give up rclxub.gif
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. sweat.gif

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
kianweic
post Apr 23 2009, 05:18 PM

Work hard, play hard.
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3,809 posts

Joined: Sep 2007
From: Jakarta
Hey Neek,

Are you still using that watermelon flavoured BCAA? Is Manulife gym still packed after working hours?

90kg of deadlifts with so many reps. Man if I do that, I probably need a cane to walk around like an old man hahahaha.

Cheers
TSNeek
post Apr 23 2009, 06:35 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
QUOTE(kianweic @ Apr 23 2009, 05:18 PM)
Hey Neek,

Are you still using that watermelon flavoured BCAA? Is Manulife gym still packed after working hours?

90kg of deadlifts with so many reps. Man if I do that, I probably need a cane to walk around like an old man hahahaha.

Cheers
*
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... tongue.gif

Hows training in True fitness goin?
kianweic
post Apr 24 2009, 11:27 AM

Work hard, play hard.
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3,809 posts

Joined: Sep 2007
From: Jakarta
It's Celebrity Fitness in 1 Utama. Not a good place to workout but for convenient sake.

Definitely prefer Manulife gym than this one though.

My training is going alright, stop weights training for one week (ie. last week), felt like I haven't done it for months.
TSNeek
post Apr 24 2009, 11:50 AM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
Good to rest once in a while.... smile.gif
i never really liked training in a shopping center tongue.gif 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
TSNeek
post Apr 29 2009, 07:12 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
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+
TSNeek
post Apr 29 2009, 07:14 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
Training day 29 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)
10x 60
10x 60
10x 60
9x 60
9x 60
8x 60
9x 60

Deadlift
5x 100kg
5x100kg
5x100kg

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

Single arm dunbell bent over row
10x 22.5kg
10x 22.5kg
8x 22.5kg

END.
Post WO shake - ONs whey 2 scoops
2.5g BCAA
1 cup of 100+
yeah_guyz
post Apr 29 2009, 09:34 PM

o2 + co2= coo22 ^_^lll
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3,980 posts

Joined: Oct 2005
From: HeAv3N
WOW, neek, you start a new program?
TSNeek
post May 2 2009, 08:36 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
Yeah, changed it a while back ald smile.gif

1/5/09

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

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

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

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

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

Dips
10x bw
10x bw
9x bw
8x bw
7x bw
6x bw
5x bw

(Rushing somewhere. 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
TSNeek
post May 2 2009, 08:45 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
2/5/09

PreWO:
Whey 1 scoop
5g Creatine
2.5g BCAA

Front Squat
10x 55kg
10x 55kg
10x 55kg
10x 55kg
10x 55kg
8x 55kg
8x 55kg
7x 55kg
6x 55kg
5x 55kg

Leg Curl
10x 40
9x 40
7x 40

Calf Press
10x 150
10x 150
10x 150
10x 150

Seated single leg dumbell calf raise
10x 22.5kg
10x 22.5kg
10x 22.5kg
10x 22.5kg

END.
Post WO shake ONs whey 2 scoops
one small cup of 100 plus
2.5g of BCAA
TSNeek
post May 4 2009, 02:04 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
4/5/09

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

Hang Snatch x10x32.5kg
Hang Clean and Press x10x32.5kg
Hang Clean x10x32.5kg
High Pull x5x32.5kg

Hang Snatch x10x32.5kg
Hang Clean and Press x10x32.5kg
Hang Clean x5x32.5kg
High Pull x5x32.5kg

Hang Snatch x10x32.5kg
Hang Clean and Press x6x32.5kg
Hang Clean x3x32.5kg
High Pull x5x32.5kg

Seated Dumbell shoulder press
10x 15kgx2
10x 15kg
10x 15kg
7x 15kg
6x 15kg
6x 15kg
5x 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
6x 22.5kgs

END.
Post WO shake ONs whey 2 scoops
2.5g BCAA
small glass of 100+
TSNeek
post May 18 2009, 05:42 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
Ugh, kena major diarrhea, went outstation and ran out of whey protein. so didn't train for the alst 2 weeks -.-"

Back in action again:
18 May 2009

PreWO supp
creatine 5g
ONs Whey 1 scoop

Hang Snatch x10x32.5kg
Hang Clean and Press x10x32.5kg
Hang Clean x4x32.5kg
High Pull x3x32.5kg

Hang Snatch x10x32.5kg
Hang Clean and Press x6x32.5kg
Hang Clean x5x32.5kg
High Pull x3x32.5kg

Hang Snatch x10x32.5kg
Hang Clean and Press x7x32.5kg
Hang Clean x4x32.5kg
High Pull x3x32.5kg

Seated Dumbell shoulder press
10x 15kgx2
10x 15kg
10x 15kg
7x 15kg
5x 15kg
5x 15kg
5x 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 20kgs
10x 20kgs
10x 20kgs

END.
Post WO shake ONs whey 2 scoops
one small cup of 100 plus
TSNeek
post May 19 2009, 07:45 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
19/5/09

Pre WO
Creatine 5g
Ons Whey 1 scoop

Deadlift
10x90kg
10x90kg
10x90kg
9x90kg
8x90kg
6x90kg
6x90kg
6x90kg
5x90kg
6x90kg

Pullups
10x bw
4xbw

Pulldowns
6x 40
10x 40

Barbell bentover rows
10x 40kg
9x 40kg
8x 40kg

Pulldowns
10x 55
9x 60
8x 55

Single arm dumbell bentover row
10x 15kg
10x 15kg

Some row machine for upper back and rear delts
10x 30
10x 30

END.
Post WO
cup of 100+
ONs Whey 2 scoop.

*Had no pre workout meal on top of not training for 2 weeks. so lifts were lacking alot of energy... dem tired and grip failed most of the time.
TSNeek
post May 21 2009, 02:30 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
21/5/09

PreWO supp
creatine 5g
ONs Whey 1 scoop

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 10x 10kg

Back lat raise 10 x 10kg
side lat raise 10x 10kg
front lat raise 8x 7.5kg
Seated Dumbell shoulder press 10x 10kg

Seated Dumbell shoulder press
10x 12.5kg
10x 12.5kg
7x 12.5kg
5x 12.5kg
8x 12.5kg
7x 12.5kg
7x 12.5kg

Dips
10x bw
8x bw
7x bw
5x bw
6x bw

Skull Crushers
9x 20kg
6x 20kg
6x15kg

Tricep pushdowns
10x 15
10x 17.5
10x 17.5

Abs workout cycle
ab work (dunno the name) 10 reps per side
Plank with legs on Swiss ball 30 seconds
V sit ups 6 reps
Hanging Leg raises: 8 reps
Vacumm: 60 seconds

ab work 10 reps per side
Plank with legs on Swiss ball 30 seconds
V sit ups 3 reps
Vacumm: 45 seconds

END.
Post WO shake ONs whey 2 scoops and one cup of 100 plus
2.5g of BCAA
TSNeek
post May 22 2009, 04:44 PM

Stop imagining whats supposed to be here.
******
Senior Member
1,593 posts

Joined: Mar 2007
From: Mars
22/5/09

PreWO:
Whey 1 scoop
5g Creatine
2.5g BCAA

Front Squat
10x 55kg
10x 55kg
10x 55kg
10x 55kg
7x 55kg
7x 55kg
6x 55kg
6x 55kg
4x 55kg
7x 40kg

Leg Curl
10x 42.5
9x 35
8x 35

Calf Press
10x 150
10x 150
10x 150

Seated single leg dumbell calf raise
10x 25kg
10x 25kg
10x 25kg

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