no jonesy, maybe it was because i just recovered from food poisoning....and was overly ambitious when hitting the weights.
shud be better when next week comes, i hope!

anyway, here's a double bi pose (the bodybuilder in me, still exists!) after a lil stretching.....
i was falling down on my bed already when the photo snapped. lol! that's why senget.



Attached thumbnail(s)

Okay. What happened to your left lat?

it got eated


This post has been edited by pizzaboy: Sep 24 2007, 06:08 PM

---

Added on September 24, 2007, 6:08 pmBench [ME Day]
135LBS x 5
185lbs x 5
205LBS x 5
225LBS x 2
245LBS x 0 (Can't get past the sticking point, review this)
225LBS x 2

Dumbell Bench/weights per hand

30KG x 5
35KG x 4 (Stuck on the 5th rep, so drop)
35KG x 6
135LBS (60KG) x 10 (Barbell Pendlay Rows)

1 Arm Db Rows

40KG x 15 [L-R Hand]
40KG x 13 [L-R Hand]
40KG x 11 [L-R Hand]

Dips Superset With Skullcrushers

2 sets x 12 reps Dips
2 sets x 5 reps Skullcrushers (25KG)

*Triceps were pretty much fried by now

Tricep Pushdown

6 reps and tris were gone by now.

Review

*Triceps are a weak point now, they're still abnormally big but weak. Pointless. Bah!
*Sticking point at about 4 inches away from chest
*Shoulders need more work, triceps must be hit harder
*Lose energy too quickly, remind self to bring glucose or something.
*2 double cheeseburgers and 2 McChickens make good pre workout.

Tis is the ONE thing I applaud mmu for. A good gym. However, it still needs a power rack and a new oly bar.


This post has been edited by pizzaboy: Sep 25 2007, 10:54 PM


Attached thumbnail(s)

Thursday 25 Sept 2007

Deadlifts

135LBS x 5
225LBS x 3
315LBS x 3 (fast!)
335LBS x 2 (Fast!)
355LBS x 1 (Yikes, this isn't good)
365LBS x 1 (Insane tough, remind me to cool off next week)
355LBS x 1
355LBS x 1
355LBS x 1
315LBS x 5 (elevated platform)

Yes, obviously my back didn't exist anymore after this.

Pull-Ups

4 x 10

Power Clean

5x1x3 @ 155LBS

The above means, 3 sets. Each set, you bring the bar to knee level and clean it up, drop it to knee level, and repeat for 3 reps

Front Squat

5x5 @ 155LBS

Comments
*I can't seem to progress on deadlifts. My pulling strength off the floor is rather bad. Going to pull lighter next week for 3 weeks before attempting heavy again. Ad yes, 315LBS is heavy for me, I'm weak, so what U oversized ugly insecure buffoon?

---

Added on September 26, 2007, 8:27 pmGot a lil crazy today....went to train again, don't know why, in my jeans....hehe

Deadlift

135LBS x 5
225LBS x 3
315LBS x 1
335LBS x 1
335LBS x 1
355LBS x 1
365LBS x 1
375LBS x 1 (PR!)

This post has been edited by pizzaboy: Sep 26 2007, 08:27 PM

Friday-Oly Lifts, not supposed to train actually but got bored.

Power Clean

135LBS x 3
135LBS x 3 x 1 [Jerk]
185LBS x 2 x 1[ Jerk]
205LBS x 1 [extremely sloppy]
135LBS x 2

Snatch

65LBS x 3
65LBS x 3
65LBS x 3 (yea laugh, snatches are hard to get the form right kay!)
85LBS x 2

Bench With a spotter pushing the bar on my chest while I try to explode up. 5 second hold.

115LBS x 3 x3
95LBS x 3 x 2

Rack Lockouts

285LBS x 5
285LBS x 5

Nothing one la, don't look at the figures as if it's that heavy Haha! It's not that heavy at all, range of motion only 3"

1 Arm Thrusters

100LBS DB x 3 x 3 (Both hands 3 sets 3 reps)

*Snatch sucks. Learn the bloody form
*Bench lockouts, either I don't know how to do them, of it sucks terribly for me. I think I prefer board presses.
*Thrusters work the body like mad.

I'm not laughing... i can't even power clean properly....
if only u could coach me...

heh
power clean is a lot easier compared to snatches.

Here click on this link. It'll teach you somewhat of how to do power cleans.

http://www.youtube.com/watch?v=6TlbDQUWs0s

This link, kinda teaches the snatch, which is damn difficult to learn. I don't think I'll ever learn the snatch form properly.

http://exrx.net/WeightExercises/OlympicLif...atchStills.html

It helped tremenddously though the youtube link. Power clean alone went up to 225LBS quite easily, from a VERY difficult 185LBS, and clean and jerk went to 215LBS JUSt with repositioning my elbows.. No lock but still I'm happy with it.

This post has been edited by pizzaboy: Sep 30 2007, 03:10 PM

HOLY SHI-
Snatch like that, tangan won't patah kah?
Thank God i'm not a powerlifter.

erh king....powerlifters don't usually snatch....it's just doin things to get faster and stronger that's all.
and if you snatch correctly, no, it won't snap. However, if something fucts up, then yeah.....there are cases of oly lifters snapping their arms while lifting in the olympic games.

looks painful. yep

This post has been edited by pizzaboy: Oct 1 2007, 04:02 PM

Good God put a spoiler tag dammit

deadlift from boxes is rack pull right? at slightly higher above knee level right?

the one in boris

This post has been edited by jones007: Oct 3 2007, 09:00 PM

yep it's a rack pull
however, personally, i feel if your lockouts are strong, it's not really necessary to do rack pulls.

I'd rather substitute that with heavy db rows, barbell rows or even power cleans instead.

oo. cuz it says in rack pulls in deadlift. but then just checking out. after i'm done with madcow i'll do boris for sure

Monday [8 Oct 2007] - Took a week and a half break due to exams

Squats

165.0LBSх1х5
205.0LBSх2х4
235.0LBSх3х2
265.0LBSх5х2

Benches

115LBSх1х5
141LBSх1х4
165LBSх2х3
185LBSх6х3

Dumbbell Extensions

60LBS x 3 x 10
50LBS x 2 x 10

Box Squats

16LBSх1х5
205LBSх1х5
235LBSх5х4

Abs

On decline bench, 5 reps with 20kg plate. Each rep, hold for 2-3 seconds
On decline bench 15KG plate x 8 reps
7KG dumbbell per hand, extended overhead, decline bench

BTN Push Press

135LBS x 3 x 3

Comments
*I'm giving Russian routines a second try. Did Boris Sheiko once, hardly felt any pain. Was wondering if I was doing it wrong. Yep, I was right. I was doing it wrong. Now it hurts. I'm doing it right now

*Workout took 1 hour and 45 minutes, very difficult. Especially box squats.

*Weights are light, volume isnt. My glutes are feeling it now. Must stretch a lot.

*Might try yoga too. Not sure if it'll interfere with the Boris workout. It shouldn't I hope.

*Good workout. Felt hungry immediatelly. Still feeling hungry. Will be eating aplenty tonight.

Wednesday [10 Oct 2007]

Deadlift

187.5LBS х1х4
225.0LBS х1х4
265LBS х2х3
300.0LBS х5х3 (Don't remind me about it......difficult as fck, took 40 mins to complete all)


Bench press

115LBS х1х6
135.0LBS х1х5
165LBS х2х4
175LBS х2х3
190.0LBS х2х2 (FAILED, 2nd set, 2nd rep)
175LBS х2х3
165LBS х1х4
155LBS х1х6
135LBS х1х8

* By now I was so tired, the thought of deadlifting till knees already freaked me up....

Db Flies or presses
*Skipped these, just stretched my chest*

Deadlift till knees
185LBSх1х4
225.0LBSх1х4
265LBSх5х4 (LORD!! This was SO difficult, i could've sworn half my back was destroyed by the first set of deadlifts. Then these pull-to-knee deadlifts came, which totally annihilated me for the night)

Seated Goodmorning

100LBS x 5 x 5

Comments

*Super SUPER difficult. Workout lasted 1 hour 50 mins, which is super long by my standards

*Gonna need so much support to get through this.

deadlift til knees?? u mean hack squat or romanian deadlift? @_@

I mean DEADLIFT till the knee level. U deadlift till above your knee cap.

Btw, u SURE u wanna do this jones?
I'll tell u , it'S super duper duper hard.

deadlift to knee level? half ROM of deadlift? @_@?

---

Added on October 11, 2007, 11:52 amanyway, i'll be doing either boris or advance GVT. doesn't matter how hard it is. i'll do. as long as i'm not going to PR every god damn week. its ok. madcow has not really put stress on my body, but my mind as well.

gotta hit PR every god damn session is making me sick. gotta prepare for PR every week is shit

This post has been edited by jones007: Oct 11 2007, 11:52 AM