Your boss rocks! also its great to have work that requires you to be fit and alot of off days haha lucky man

cur'what?
What curfew? What do you work as?

Since your GPP levels are pretty good, maybe you can move up to a strength training routine for the moment. Periodization babe.

My boss rocks indeed.
The best boss I've ever had.

Nah, my family prefers me not to go out at night.
Hence, the curfew after sunset, LOL!
Anyway, I suppose that I can still go out whenever I want.
What is GPP, btw?
But since I came back to KL, I find it very difficult to have a strict diet.
Especially when I catch up with my friends.

Well, today's workout.

Barbell Row: 10*40, 10*50, 8*55, 6*60, 6*60, 6*62.5, 10*40
Seated Cable Row with Rope: 10*20, 10*25, 10*30, 8*35, 6*40
Pull Up: 10, 10, 10, 6+4
Seated Lateral Raise: 10*10, 10*10, 10*15, 10*15, 8*20

Rope Crunch: 15*35, 15*35, 15*35
Hanging Leg Raise: 8, 4+2+2, 2+3+3, 6+2, 6+2 (Keep losing grip, Darn!!!!)
Side Bend: 20*15, 20*17.5, 20*17.5

Cardio: Run on threadmill
4 cycles of 1 min at 10km/hr + 1 min at 12km/hr +1 min at 14km/hr with 0.5km/hr increase for each speed for the last cycle.

This post has been edited by xy2610: Sep 8 2008, 11:17 PM

GPP-General Physical Preparedness.

Which is basically what you're doing right now, Crossfit.

You don't have mass if that is you in your sig. =) And try making a post about crossfit on bb.com since you're such an advocate and tell me the response you get. All I'm saying is, crossfit is far from the optimal choice for packing on mass and xy2610 needs to pack on slabs of it. IF he has been doing crossfit all this while, his progress pics shows the ineffectiveness of that program for gaining decent weight. I'm sure with some major changes in his training regimen, it will be attainable.

This post has been edited by darklight79: Sep 10 2008, 05:02 AM

Chest Days:

1st Day:

Bench Press: 10*50, 5*80+3*85, 5*80+2*85, 3*80+2*85, 10*50
Incline Bench Press: 5*70, 3*72.5, 3*72.5, 5*75 (with spotter), 10*50

plus

Decline Crunch: 3 sets of 20

2nd Day:
Cable Crossover: 10*50 (at 6 different angles from high pulley to low pulley)
Bench Press: 10*50, 10*55, 8*60, 8*65, 6*70
Incline Bench Press (Smith Machine): 10*50 (at 4 different angles)
Incline Dumbbell Flyes: 10*20 (at 3 different angles)

plus

Sit Up with Medicine Ball Overhead: 20*3kg, 20*5kg, 20*5kg
Reverse Crunch with Thrust: 3 sets of 20
Side Plank: 2 sets of 60 seconds each side
Oblique Crunch: 2 sets of 20 each side.

plus

2 Rounds of 5 minutes run at 12km/hr with inclination 4.0 with 60 12' box jump in between

This post has been edited by xy2610: Sep 13 2008, 06:01 PM

I dont have mass Wahhhhh! dude im sorry i mean you need to compare apple with apple right? body builder with body builder and Navy SEAL enthusiast with Navy SEAL enthusiast? lol we are after different things...its like i can't critisize you for not being able to swim underwater for 50 meters with only one breath of air cause thats not your goal? same way you cant critisize him or anyone to gain mass or "pack slabs" cause its not his intention..or mine for that matter

This post has been edited by kikikilly: Sep 18 2008, 02:02 AM

I couldn't be bothered about packing on huge mass either so don't worry about it kikikilly. (I've always thought your nickname was called "Kikilili")

Try posting on crossfit.com and sherdog.net and rosstraining.com and fortified-iron.com and weightliftingexchange.com and gymnasticbodies.com and catalyst-athletics, (you get my flow right?) about bodybuilding and see the response you get.

Every athlete you see, have their own goals and work towards that and not one athlete is wrong for wanting to be the best or better in his or her sport. And I don't see you or xy2610 being too curious about being a 95KG earth shaker.

I do though...95KG, yeh! Optimal weight for 5'10" weightlifters.

yeah i know maybe i should have just kept my mouth shut since we are all here just get fit and not brag who is fitter or what technique is best cause they all have there pros and cons.. good luck people!

---

Added on September 19, 2008, 3:22 pmyour 95KG! pretty big size..im 80kg 5'11 optimal weight for navy SEAL wannabes lol



This post has been edited by kikikilly: Sep 19 2008, 03:23 PM

Gulp! I'm only 78kg, LOL
Anyway, another 10kg of muscles would be lovely, LOL
Too greedy huh!

I did my Back quickly within 20 minutes on Monday

Body Weight Pull Up: 10, 2+8, 6+4
Seated Cable Row: 12*25kg, 12*30kg, 10*35kg, 10*40kg, 6*45kg
Single Arm Dumbbell Row: 12*10kg, 12*15kg, 10*20kg, 10*20kg (each side)

I did my Chest today but today is not a good day after all

Barbell Bench Press: 12*50kg, 1+1+1*90kg, 8*70kg, 8*72.5kg, 2+6*75kg, 12*50kg
Smith Machine Decline Bench Press (at 60 degrees inclination): 8*80kg, 8*80kg, 6*85kg
Dumbbell Incline Bench Press: 15*17.5kg each side at 15 degrees, 30 degrees, 45 degrees and 60 degrees inclination
Cable Crossover: 10*40kg (at 6 different angles from high pulley to low pulley)

Some abs routine:

Rope Crunch: 20*35kg, 15*35kg, 20*35kg
Side Bend: 20*20kg, 20*20kg, 20*25kg
Hanging Leg Raise: 1 set of 12

Quickie Shoulder Day

Incline Bench Barbell Front Raise: 3 sets of 8*12.5kg
Barbell Shrug: 12*40kg, 12*50kg, 12*60kg, 12*70kg
Bent Over Lateral Raise: 4 sets of 10*10kg (each side)

Tomorrow Leg Day

Leg Day:

Barbell Back Squat: 10*50kg (deep), 10*60kg (deep), 8*70kg (deep), 3 (deep)+3 (parallel)*75kg (all with wider than shoulder stance)
Leg Curl: 10*30kg, 10*30kg, 8*30kg+10*20kg (drop set)
Barbell Reverse Lunge: 8*30kg, 8*35kg, 8*40kg, 5*42.5kg (each side)
Machine Rotary Calf: 15*15kg, 15*25kg, 15*30kg, 10*35kg (should have done it slower, hehehe)

Plus Abs Routine:

Hanging Leg Raise: 12*BW, 12*BW+2.5kg DB

Tomorrow Back Day with Cardio

Hehehe, been lazy updating my journal these days.

Anyway, here's the numbers

Wednesday (24/09/08): Back Day

T Bar Row: 12*40kg, 12*60kg, 10*70kg, 8*75kg, 8*75kg, 12*60kg, 12*40kg

Deadlift: 10*60kg, 8*90kg, 8*90kg, 6*95kg, 5*95kg, 5*95kg, 10*60kg

Pull Up: 10, 8, 9+3, 6+6

Single Arm Cable Row: 20*15kg, 20*20kg, 20*25kg, 20*30kg (each side)

Abs:

Dragon Flag: 4, 5, 5 (Don't think that I was attempting the full dragon flag)

Decline Bench Reverse Crunch: 20, 20, 20

Side Leg Raise: 20, 20, 20 (each side)

Thursday (25/09/08): Leg Day

Barbell Back Squat: 10*60kg (deep), 8*70kg (deep), 6*75kg (deep)+ 2*75kg (parallel), 8*75kg (deep), 3*80kg (deep)+2*80kg (parallel), 4*80kg (deep)+1*80kg (parallel)

Single Leg Press: 10*40kg, 10*50kg, 10*60kg, 8*70kg (each side)

Dumbbell Lunge: 10*30kg, 10*30kg, 10*30kg (each side)

Calf Raise On Leg Press Machine: 15*120kg, 12*130kg, 12*140kg

Abs/ Core:

Decline Bench Reverse Crunch with 1kg Medicine Ball: 15, 15, 15

Seated Leg Raise with 1kg Medicine Ball: 15, 15

Single Leg Overhead Ball Throw with 1kg Medicine Ball: 10 throws, 10 throws, 10 throws (each side, constantly fall on both legs when catching the ball)

Friday (26/09/08): Chest Day

Barbell Bench Press: 12*60kg, 3*90kg, 3*90kg, 2*90kg, 8*70kg, 4*75kg (stopped at 4th rep due to shoulder pain)

Decline Bench Cable Pullover: 10*15kg (testing), 12*30kg, 12*40kg, 12*50kg

Barbell Incline Bench Press: 6*70kg, 4*75kg, 4*75kg, 3*75kg

Incline Bench Cable Fly: 10*30kg (each side 15kg at 4 angles, 15 degrees, 30 degrees, 45 degrees, and 60 degrees)

Abs:

Roman Chair Sit Up: 20, 20*10kg (Not really effective so I guess that I am leaning too much forward. The range of motion should be smaller to intensify the workout)

Decline Bench Crunch with Twist: 10, 10 (each side with 2 kg Medicine Ball Overhead)

Damn, I totally missed out on cardio.

Today: Chest + Triceps

Barbell Bench Press (Chest):

Rest interval between sets is 90 seconds

6*80kg
6*82.5kg
2+1+3*82.5kg (losing strength got to apply a bit of rest pause 30 seconds interval)
6+4*75kg (rest pause 30 seconds interval)
6+6*70kg (rest pause 30 seconds interval)
6*65kg+6*70kg (rest pause 45 seconds interval)

Incline Bench Press (Chest):

Rest interval between sets is 2 minutes

3+1+2*72.5kg (rest pause 30 seconds interval)
4+2*70kg (rest pause 30 seconds interval)
3+3*70kg (rest pause 30 seconds interval)
5+3+2*65kg (rest pause 30 seconds interval)
6+4+2*60kg (rest pause 30 seconds interval)
6+3+3*55kg (rest pause 30 seconds interval)

Dumbbell Decline Flye (Chest):

Rest interval between sets is 1 minute

4 sets of 12*10kg each side

Close-Grip Barbell Bench Press (Triceps):

Rest interval between sets is 1 minute

6*30kg (easy)
6*40kg
6*45kg+4*40kg (rest pause 15 seconds interval)
8*40kg+4*35kg (rest pause 15 seconds interval)
6+6*35kg (rest pause 15 seconds interval)

Quick Abs Routine:

Hanging Leg Raise with 2.5kg Dumbbell: 20 reps
Decline Crunch with 2kg Medicine Ball Overhead: 20 reps

Today: Leg

Barbell Back Squat:

Rest interval between sets is 2 minutes

6*80kg
6*82.5kg
6*82.5kg
10*75kg
8+4*70kg (rest pause 15 seconds interval)
8+4*70kg (rest pause 15 seconds interval)

Dumbbell Lunge (Alternate):

Rest interval between sets is 1 minute

6*25kg (12.5kg DB each side)
6*25kg (12.5kg DB each side)
6*25kg (12.5kg DB each side)
10*15kg (7.5kg DB each side)
12*15kg (7.5kg DB each side)
12*15kg (7.5kg DB each side)

Leg Press:

Rest interval between sets is 1 minute

6*140kg
6*160kg
6*170kg
10*170kg
6+6*160kg (rest pause 30 seconds interval)
6+6*160kg (rest pause 30 seconds interval)

Leg Curl:

Rest interval between sets is 1 minute

12*35kg
12*35kg

Leg Extension:

Rest interval between sets is 1 minute

12*45kg
12*50kg


Abs Quickie:

Decline Reverse Crunch with 3kg Medicine Ball: 20 reps
Decline Crunch with 3kg Medicine Ball Overhead: 20 reps

Today: Cardio (Moderate Intensity)

One Round of
10 minutes at 8.5km/hr
10 minutes at 8.8km/hr
10 minutes at 9.0km/hr
10 minutes at 9.3km/hr
10 minutes at 9.6km/hr

Have you got any pictures of you ?

Anyway gl man , my goal for know is just gain weight and muscle .

Here is it

Not very impressive though, hehehe.

Okay, let's do a flashback to Tuesday
Did some shoulder workouts on Tuesday

DB Shoulder Press:
3 sets of 6*20kg (each side)
2 sets of 12*15kg (each side)

Wide Grip Upright Row:
2 sets of 6*45kg
1 set of 6*50kg (manage to do partial on the last 2 rep)
3 sets of 12*35kg

Bent Over Lateral Raise

2 sets of 10*10kg (each side)

Did some chest and triceps works on Wednesday

Bench Press:
1 set of 10*50kg
5 sets of 4*82.5kg
1 set of 10*60kg

Incline Bench Press:
1 set of 4*75kg
2 sets of 6*70kg
2 sets of 10*60kg

Cable Incline Flyes:
1 set of 10*20kg (each side at 15 degrees, 30 degrees, 45 degrees and 60 degrees)

DB Lying Triceps Extension:
2 sets of 12*10kg (each side)

Close Grip Bench Press:
2 sets of 10*45kg

Abs Work:
Cable Crunch:
2 sets of 20*35kg

Hanging Leg Raise:
2 sets of 12*2.5kg DB

Cable Side Bend
2 sets of 17.5kg (each side)

Did Cardio on thusday

38 minutes of treadmill run at 9.5km/hr pace at 3.5 inclination

Have to stop at the 38th minute due to stitch, hehehe

Did some back, biceps and leg work yesterday

Barbell Row:
1 set of 10*40kg
1 set of 8*60kg
2 sets of 6*70kg
2 sets of 6*72.5kg

Romania Deadlift:
1 set of 10*60kg
1 set of 8*70kg
1 set of 3+2*80kg
2 sets of 5*70kg

Pull Ups
1 set of 10*BW
4 set of 8*BW (only managed to do partial for last few reps in every set)

Seated Cable Row
1 set of 12*40kg
2 sets of 10*45kg
2 sets of 10*50kg

Low Pulley Cable One-Arm Pull
3 sets of 10*20kg (each side)

Concentration Curl
3 sets of 10*10kg (each side)

Today is my leg+biceps day
The following is my routine

Leg:

Back Squat:
10x50kg (Warm Up)
10x70kg
10x70kg
10x70kg
10x72.5kg
10x75kg

Leg Press:
8x100kg (Warm Up)
5 sets of 8x180kg

Leg Extension:
3 sets of 12x50kg

Biceps:

Preachers Curl:
12*10kg (Each Side)
2 sets of 12*12.5kg (Each Side)

Single Arm Cable Curl (High Pulley):
3 sets of 12x10kg (Each Side)

Abs:

Bicycle With 2kg Medicine Ball:
3 set of 20 reps

Resistant Double Crunch With 2 kg Medicine Ball:
3 sets of 20 reps

Cardio:

20 minutes of treadmill run
Started off with 8.0km/hr speed at 3.5 inclination
Increased 0.3km/hr at 4th minute, 0.4km/hr at 8th minute, 0.3km/hr at 12th minute, 0.4km/hr at 16th minute, 0.3km/hr at 18th minute and 0.4km/hr at 19th minute.
Increased 0.5 inclination every 5 minutes
Finished with 10.1km/hr speed at 5.0 inclination

I hit the shoulder and quickie biceps today

Shoulder

Arnold Press:
3 sets of 12x15kg DB each side
2 sets of 10x17.5kg DB each side

Wide Grip Barbell Upright Row:
1 set of 8x40kg
2 sets of 8x42.5kg (with some partial)
2 sets of 8x45kg (with some partial)

Bent Over Lateral Raise:
5 sets of 10x10kg DB each side

Overhead Unilateral Front Raise:
3 sets of 10x7.5kg DB (alternate)

Biceps:

Single Arm Zottman Curl:
3 sets of 10x10kg DB (alternate)

Core:

Plank with One Arm Raised:
1 set of 20 seconds (alternate)