yo wtf is your problem man?! y u looking for a fight here? get loss if u have nothing constructive to say here..

Hey guys, in case you guys wanna see Asian Powerlifting Federation's Results list is here :

http://asia.powerlifting.jp/07/index.htm

Good stuff.

Go kick pizzaboy's bottom

wah 
this i gotta see 
Kirk, u better buck up

wtf. dropped to 2nd page? whats with all the thread in 1st page?
now i know why



anyway i did 3x8x35 weighted dips today!! FARK YEAH! i dont feel my triceps after skull crushers
lol

terus try unassited la. do half ass until u can do with perfect form,lean foward. i started off like tat

Day 1: Chest and Back

A-1: Incline Barbell Presses
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lean-away Chin-ups
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Parallel Bar Dips
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

B-2: One-Arm Arc Dumbbell Rows
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 2: Legs

A-1: Back Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lying Leg Curls, feet pointing away from the body
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Dumbbell Lunges
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Romanian Deadlifts
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 3: Off

Day 4: Arms

A-1: Incline Off-Set Dumbbell Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds

A-2: Close Grip Bench Press
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Thick Bar Reverse Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Seated EZ Bar French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 5: Off

Day 6: Chest and Back

A-1: 30-degree Incline Barbell Presses
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Close Parallel Grip chin-ups
10 sets of 5 on a 40X0 tempo, rest 100 seconds

B-1: Flat Dumbbell Presses
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

B-2: One-Arm Elbowing Rows (the elbow comes out to the side, as if you were elbowing someone in the chops)
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 7: Legs

A-1: Heels Elevated Front Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds

A-2: Lying Leg curls feet inward
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Farmer's Walks
3 times 50 yards, rest 90 seconds

B-2: Glute-ham Raises
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds

Day 8: Off

Day 9: Arms

A-1: Seated Zottmann Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds

A-2: Low decline close grip bench presses
10 sets of 5 on a 30X0 tempo, rest 100 seconds

B-1: Scott Bench Close-Grip Reverse Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

B-2: Low Pulley French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds

Day 10: Off

Day 11: Do the Day 1 routine using Workout 2 pattern

Continue for 55 days, making the rep adjustments as outlined.

read the bloody article and learn how to do chin up/pull ups from one-rep-failure-with-half-ass-ROM to 12 strict pull up/chin ups.

anyway. one bloody good workout routine.
GVT = germen volume trainng.

i personally think its about as crazy as boris sheiko, not smolov tho, smolov is out of this world. i bet pizzaboy is puking everyday and dont have to post on the forum xD

sauce : http://www.t-nation.com/readArticle.do?id=658759

More Poliquin in a 79mb ebook, pick level 3 #2 for 90KB/s

http://rapidshare.com/files/23727744/The_P..._Principles.rar

Password: bodybuildingpt