29/6/09

PreWO supp
creatine 5g
ONs Whey 1 scoop
3g AA

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 5x 10kg
Seated Dumbell shoulder press 10x 10kg

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

Incline dumbell bench press
10x 15kgsx2
8x 15kgsx2
10x 15kgsx2

Incline dumbell flies
10x 10kgsx2
8x 10kgsx2
8x 10kgsx2

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

END.
Post WO shake ONs whey 2 scoops
3g AA
one small cup of 100 plus


This post has been edited by Neek: May 20 2010, 01:26 PM

Starting a new Bulking session after completing a 12 week cutting session
Body part split training
Day 1: Back
Day 2: Shoulders and Triceps
Day 3: Legs and Grip
Day 4: Chest and Biceps

Measurements:
Weight: 61.8kg
bf% 9%
Waist (at naval):28.5"

WEEK 1
15 May 2010
Back Day
Deadlift
4x20kg
4x20kg
5x70kg
3x100kg
2x120kg
3x130kg
3x120kg
5x100kg

Pullups wide grip
10x bodyweight
10x bodyweight
6x bodyweight

Pendlay Rows
10x 40kg
10x 40kg
10x 40kg

Pull downs neutral grip
10x30 machine
10x40 machine
10x50 machine

Dumbell bentover rows
10x22.5kgs
10x22.5kgs
10x22.5kgs

_______________________________________________

17 May 2010
Shoulders and Tricep Day
Military Press with thick bar
8x 20kg
10x30kg
10x 35kg
8x30kg
8x20kg
6x20kg

Lateral Raises with thick bar
10x7.5kgs
10x7.5kgs
10x7.5kgs
10x7.5kgs
10x7.5kgs

Rear Delt Raise with thick bar
10x5kgs
10x5kgs
10x5kgs
10x5kgs
10x5kgs

Seated Clean and Press
10x 12.5kg
10x 12.5kg (with thick bar)
10x 12.5kg
10x 12.5kg

Dunno whats the name of this shoulder exercise (Front lateral raise till bar above head)
10x 10lbs
5x 20lbs
10x 10lbs

Cable Lateral raise
10x 7.5machine
10x 7.5machine
10x 7.5machine
10x 7.5machine

Javelin Press
10 x 20lbs
10 x 20lbs

Push Press
10x 40lbs
10x 50lbs

Dips
10x bodyweight +10kgs
10x bodyweight +5kgs
10x bodyweight
6x bodyweight

Close Grip bench press
10x 30kg
10x 30kg
10x 30kg
10x 30kg
10x 30kg

Skull crushers
10x 20kg
10x 20kg
10x 20kg
10x 20kg
10x 20kg

__________________________________________

19 May 2010
Leg Day
Front Squat
12 x 40kgs
10x 50kg
8 x 50kg
6x 50kg
10 x 40kg

Stiff Leg Deadlift
10 x 40lbs
6x 50lbs
5x 40kgs

Leg Curl
15x 30 on machine
15x 30
12 x 30
12 x 30

Leg Extension
10x 20
10x 20
10x 20
10x 20
10x 20
10x 20
10x 20

Straight leg calf press (Super set toes point inwards and outwards) indicated by i an o
o15x30 i10x30
o15x30 i6x30
i15x30 o6x30
o15x30 i6x30
i15x30 o6x30

Farmers walk
25kgs dumbells in each hand x ? walking distance
25kg x ?wd
25kg x ?wd
25kg x ?wd
25kg x ?wd
25kg x ?wd

This post has been edited by Neek: Jun 22 2010, 11:01 PM

Seems to be nice progress man. Hows your body react?

is this still HST?


Chow

progress is like in my avatar. its ok la. still need to fix diet and train hard.

No bro, HST finished long ago. latest is body part split.
updated the first post. but didnt mention that here. whoops.

Nice v-line there. gotta love it mate

21 May 2010

PreWO shake: creatine 5g
ONs Whey 1 scoop

Chest and bicep
Incline Dumbell bench press with Thick bar
12x 15kg
12x 15kg
12x 15kg
12x 15kg
12x 15kg

Dumbell bench press with Thick bar
12x 12.5kg
12x 12.5kg
12x 12.5kg
12x 12.5kg
12x 12.5kg

Decline dumbell bench press with thick bar
12x 12.5kg
12x 12.5kg
12x 12.5kg
15x 12.5kg
17x 12.5kg
(maybe i shd just do dips)

Dumbell Flies with thick bar
10x 10kgs
10x 10kgs
10x 10kgs
10x 10kgs
10x 10kgs

Cable cross (upper pec focus)
10x 7.5
10x 10
10x 12.5
10x 12.5
10x 12.5
10x 12.5
10x 12.5
10x 12.5
10x 15
10x 15
mid pec focus
10x 15
10x 15
lower pec focus
10x 15
10x 15
mid pec focus
10x 15

Reverse Grip bicep curl dumbells with thick bar
10x7.5kgx2
10x7.5kgx2
10x7.5kgx2
10x7.5kgx2
8x7.5kgx2

Incline bench dumbell curl with thick bar
10x5kgx2
10x5kgx2
10x5kgx2
10x5kgx2
8x5kgx2

Concentration curls with thick bar
10x 5kg
10x 7.5kg
10x 7.5kg
8x 7.5kg
8x 7.5kg

Dumbell bicep curls with thick bar
10x 5kg
10x 5kg
10x 5kg
8x 5kg
6x 5kg
6x 5kg
5x 5kg

Finish.
Post workout shake: 1 scoop ONs Whey.

'With thick bar' means?

Means i'm using thick bar. google it, its hard to explain.

WEEK 2
23 May 2010
Preworkout
5g creatine
1 scoop ONs Whey

Back Training
Deadlifts (warmups and actual lift)
10x 20kg
10x 20kg
5x70kg
4x 100kg
2x 120kg
4x 130kg
5x100kg
6x100kg
5x100kg
4x100kg

Pullups
10x bodyweight
10x bodyweight
6x bodyweight
Pulldowns
4x 50
10x50
10x 50

Pendlay Row
10x 40kg
10x 40kg
10x 40kg
10x 40kg
8x 40kg

Pulldowns neutral grip
10x 45
10x 45
9x 45
9x 45
8x 45

Single arm Dumbell bentover Row
10x 22.5kg
10x 22.5kg
10x 22.5kg
10x 22.5kg
9x 22.5kg

isolation Lat pulldowns
10x45
10x45
10x45
10x45
10x45
10x45
10x45
8x50

cable reverse fly
10x 7.5
10x 7.5
10x 7.5
10x 7.5
9x 7.5

End
postworkout shake: Ons whey 1 scoop

This post has been edited by Neek: Jun 22 2010, 10:47 PM

Strong on the DL. Nice !

Thanks bro!
but still trying hard to increase it

24 May 2010

Shoulders and Tricep Day
Pre workout shake
5g creatine
1 scoop ONs Whey

Military Press with thick bar
10 x 30kg
8 x 30kg
10 x 25kg
10 x 25kg
10 x 25kg
10 x 25kg

Push Press with thick bar
10 x 25kg
10 x 25kg
10 x 25kg
10 x 25kg
10 x 25kg

Javelin Press
10x 20lbs
10x 20lbs
10x 20lbs + Front lateral raise to top 10 x 20lbs
10x 20lbs + Front lateral raise to top 10 x 20lbs

Seated Dumbell curl with thick bar
10 x 10kg x 2
10 x 10kg x 2
10 x 10kg x 2
10 x 10kg x 2 + Front lateral raise to top 10 x 20lbs
10 x 10kg x 2 + Front lateral raise to top 10 x 20lbs

3 segment Barbell presses mid-top-btm
10+10+10x 20lbs
10+10+8x 20lbs
10+10+8x 20lbs

Lateral Raises with thick bar
10x 7.5kg x2
10x 7.5kg x2
10x 7.5kg x2
10x 7.5kg x2
10x 7.5kg x2

Rear Lateral Raises
10x 5kg x2
10x 5kg x2
10x 5kg x2
10x 5kg x2
10x 5kg x2

Cable Lateral Raise
10 x 20
10 x 20
10 x 15
10 x 10
10 x 10
10 x 10
10 x 10

Dips
10x bodyweight + 10kg
8x bodyweight + 10kg
9x bodyweight + 5kg
8x bodyweight + 5kg
8x bodyweight
5x bodyweight

Close Grip Bench Press
10 x 30kg
8 x 30kg
10 x 25kg
9 x 25kg
9 x 25kg
10 x 25kg

Skull crushers
10 x 20kg
8 x 20kg
10 x 15kg
9 x 15kg
8 x 15kg

End
Total Training time: 1 hour 45 mins (too damn long. sh*t)
Postworkout shake: 1 scoop ONs Whey

This post has been edited by Neek: May 24 2010, 11:08 PM

Respect ur DL!! Good job

Thx!

27 May 2010
Leg and Grip Training

Pre workout shake
5g creatine
1 scoop ONs Whey

Front Squat Feet shoulder width pointing front (Quad dominant)
10x 40kg
7x50kg
7x50kg
7x50kg
7x50kg
7x50kg
7x50kg

Stiff leg deadlift
10x 40kg
10x 40kg
10x 40kg
10x 40kg
10x 40kg

Leg Curl
10x 30
10x 30
10x 30
10x 30
10x 30

Leg Extension
10x 30
10x 30
10x 30
10x 30
10x 30
10x 30
10x 30
8x 30

Calf Extension (Toes poiting outwards and inwards)
15O+15I x 30
10O+6I x 30
10I+6O x 30
10O+6I x 30
10I+6I x 30
10O+6I x 30

Seated Calf Raise
10O+10I x 60kg
10O+10I x 60kg
10O+8I x 60kg
10O+6I x 60kg
10O+8I x 60kg

One glass of 100+

Farmers Walk with Thick Bar
?distance x 20kgx2 - walk complete
?distance x 20kgx2 - failed once at 50%
?distance x 20kgx2 - failed once at 50%
?distance x 20kgx2 - failed 3x at different points

End
Total workout time: 1hour 20 mins

Postworkout shake
1.5 cups of 100+
1 scoop ONs whey

27 May 2010
Chest and Bicep day

Preworkout shake:
5g creatine
1 scoop ONs Whey

Incline dumbell bench press
12x 17.5kg
12x 17.5kg
10x 17.5kg
10x 17.5kg
8x 17.5kg
8x 17.5kg

Dumbell bench press
10x17.5kg
10x17.5kg
10x17.5kg
8x17.5kg
8x17.5kg
8x17.5kg

Decline Dumbell Bench Press
8x17.5kg
8x17.5kg
8x17.5kg
8x17.5kg
9x17.5kg
10x17.5kg

Incline Dumbell Flies
10x 10kg
10x 10kg
10x 10kg
10x 10kg
10x 10kg

Cable flies
10x 15
10x 15
10x 15
10x 15
10x 15
10x 15
10x 15

Reverse dumbell Curls with thick bar
10x 7.5kg
10x 7.5kg
10x 7.5kg
10x 7.5kg
8x 7.5kg
8x 7.5kg

Hammer Curls with thick bar
10x 7.5kg
10x 7.5kg
8x 7.5kg
8x 7.5kg
8x 7.5kg

Concentration Curls with thick bar
8x 7.5kg
8x 7.5kg
8x 7.5kg
8x 7.5kg
8x 7.5kg

Incline seated dumbell curls with thick bar
10x 5kg
10x 5kg
10x 5kg
10x 5kg
10x 5kg

Dumbell curls
10x 5kg
10x 5kg
10x 5kg
10x 5kg
10x 5kg
9x 5kg
8x 5kg

End
Est training time: 1 hour 20 mins

Post workout drink: 1 scoop ONs Whey
2 glasses of 100+

Nice work there. Is that the max weight you can do at that time?

Crazy very short rest between reps.

yeah, sort of. very light weights ler... *shy*

not really that short, thats why taking so long to finish the whole thing. ugh

WEEK 3
30 May 2010
Back Training Day
Preworkout shake:
5g creatine
1 scoop ONs Whey

Deadlift (including warmups)
5x 20kg
6x 20kg
7x 20kg
5x 70kg
3x100kg
2x120kg
1x130kg
3x135kg (NEW PR!!!! Whee~)
5x100kg
5x100kg
5x100kg
5x100kg
*all weights above 100kgs lifted with straps

Pullups
9x bodyweight +10kg
6x bodyweight +5kg
7x body weight
8x body weight
6x body weight

Pendlay Rows
10x45kg
9x45kg
9x45kg
8x45kg
7x45kg

neutral grip pulldowns
8x50
9x45
9x45
9x45
9x45

Single arm DB bent over row
10x 25kg
8x25kg
10x22.5kg
10x22.5kg
10x22.5kg

Reverse cable flies
9x 15
9x12.5
9x12.5
9x12.5
9x12.5

Isolated Pulldowns
10x 45
10x 50
10x 50
10x 50
8x 50
8x 45
8x 45

End
Duration of workout 1hour 20 mins
Postworkout shake
1scoop ONs Whey
1.5cups 100+

This post has been edited by Neek: Jun 22 2010, 10:47 PM

y shy? me also lift ringan2 only. try to improve slow2. as long as i feel healthy.

31 May 2010
Shoulders and Triceps
Preworkoutshake:
5g creatine
1 scoop ONs Whey

Standing Barbell Shoulder Press
3x 42.5kg
10x30kg
8x30kg
6x30kg
6x30kg
6x30kg

Seated Dumbeel SHoulder Press
5x17.5kgsx2
10x12.5kgsx2
8x12.5kgsx2
10x12.5kgsx2
8x12.5kgsx2
10x12.5kgsx2
10x12.5kgsx2

Superset Rear Delt Raise and Lateral Raise
10x 5kgx2 + 10x7.5kgx2 + 3 segment barbell shoulder press 20lbs
10x 5kgx2 + 10x7.5kgx2 + 3 segment barbell shoulder press 20lbs
10x 5kgx2 + 10x7.5kgx2
10x 5kgx2 + 10x7.5kgx2 + 3 segment barbell shoulder press 20lbs
10x 5kgx2 + 10x7.5kgx2

Cable Lateral Raise
10x 10
10x 10
10 x 7.5
10 x 7.5
10 x 7.5
10 x 7.5
10 x 7.5

Weighted Dips
10x bw +10kg
8x bw+10kg
8x bw+5kg
6x bw+5kg
5x bw

Close Grip Bench Press
10x 35kg
8x 35kg
10x 30kg
8x 30kg
10x 30kg

Skull Crushers
10x 20kg
9x 20kg
8x 20kg
6x 20kg
6x 20kg

End
workout duration: 1hour 15mins
Postworkout shake:
1.5 cups of 100+
1 scoop ONs Whey

*Todays training was lacking focus, and much less volume compared to last week for sake of shortening workout duration.

02 June 2010
Leg and Grip

Preshake:
5g creatine
1 scoop ONs Whey

Front Squat - Narrow stance, below parallel
12x50kg
8x50kg
8x50kg
8x50kg
8x50kg

Leg Curl
10x 30
10x 30
10x 30
10x 30
10x 30

Stiff Leg Deadlift
10x 40kg
10x 40kg
10x 40kg
10x 40kg
10x 40kg

Leg Extension
10x 30
10x 30
10x 30
10x 30
10x 30
8x 30
6x 30

Calf Press Machine
O15 + I10 x30
I12 + O10 x30
O12 + I8 x30
I10 + O6 x30
O10 + I5 x30

Toe Raises
10x 7.5kg
9x 7.5kg
8x 7.5kg
6x 7.5kg
5x 7.5kg

Farmers Walk with Thick bar
1 ? x 20kgx2
1 ? x 20kgx2
1 ? x 20kgx2 (failed once at mid point)
1 ? x 20kgx2 (failed once at mid point)
1 ? x 20kgx2 (failed once at mid point)

Plate Pinch (FF rubber plate)
20second x 5kgx2(per hand)
20second x 5kgx2(per hand)
20second x 5kgx2(per hand)
20second x 5kgx2(per hand)
20second x 5kgx2(per hand)

End
Total Training duration: 1 hour 20mins

Post shake:
1 cups 100+
1 scoop ONs whey