hahaha finally post it here so dun need to keep on asking me eh.
i think if u put on the first post of this thread easier to find in the future... especially when more pages get added to your journal... no need to click ahead so many pages. just click on page 1.

Edit: i tot this was canopies journal nvm....

This post has been edited by Neek: Jan 3 2008, 06:51 PM

Jan 4/08

Workout B
Last day already....main main kat gym

Cycling class after that

Setakat ini....my 5 rep-max are:

Squats 115lbs
Bench 135lbs
Military Press 85lbs
Deadlifts 165lbs
Rows 95lbs

Jan 10/08

Deadlifts 155lbs
Crunches 2 x 15
Back Extensions 2 x 15

30 minutes on the threadmill....incline walks....
lol today just main main kat gym

starting to fall off i can see..

yes falling off edi

i think its " u fell "

huh? you mean i failed

This post has been edited by Disciple: Jan 10 2008, 06:10 PM

well from wat i see and hear. everytime a person starts.. they quit or mess around and get lazy within 6 months. but once they maintain more than 6 months. its for life already.

so.. i think u fell lol

Pic of me as at December 10, 2007.



susah nak aim tepat-tepat to the mirror


Starting HST Cycle[1] on January 28, 2008.

This post has been edited by Disciple: Jan 26 2008, 02:05 PM

January 28, 2008

First week, first day HST. [15RM]

Warm up : Bike 5minutes

Squat 1 x 15 x 45lbs
Leg Curl 1 x 15 x 30lbs
Bench 1 x 15 x 85lbs
Assisted Chin-Ups 1 x 15 x (Level 10)
Bent Over DB Raise 1 x 15 x 15lbs
Barbell Curl 1 x 15 x 25lbs
Triceps Extension 1 x 15 x 20lbs
Calf Raise 1 x 15 x 20lbs
Deadlifts 1 x 5 x 95lbs
Abs (Weighted) 1 x 15 x 60lbs

Keep running out of breath Especially during Bench and Squats

Wow, you have a really defined back.

All with one set or few sets of each exercise? That's odd. I wish I could pull something off like that.

Anyway good on your progress.

thanks dude...erm those exercises are all 1 sets per exercise lol i think im lacking on the shoulders or maybe the triceps

Finally starting HST eh, so you found all your maxes for all the rep ranges i suppose. good luck.
if u think not enough shoulder movements, u can switch it up abit when u change to the 10 rep per set week.
or change now even its quite flexible wan.

yup....just started HST...keep running out of breath during the 15s lol i alternate the shrugs with deadlifts lol...thought of adding more compound exercises into the program..


This post has been edited by Disciple: Jan 30 2008, 03:06 PM

January 30, 2008

Leg Press 1 x 15 x 60lbs
Leg Curls 1 x 15 x 40lbs
Assisted Dips 1 x 15 x (Lvl 5)
Military Press 1 x 15 x 45lbs
Rows 1 x 15 x 75lbs
DB Curls 1 x 15 x 15lbs
Tricep Extensions 1 x 15 x 20lbs
Shrugs 1 x 15 x 95lbs
Calf Raise 1 x 15 x 40lbs
Back Extensions 1 x 15 x BW


Tired

leg press 60lbs????? something is wrong here

not yet reach 15 rep max....and...me gots chicken legs

February 1, 2008

Warm up : Bike 5minutes

Squat 1 x 15 x 55lbs
Leg Curl 1 x 15 x 50lbs
Bench 1 x 15 x 95lbs
Assisted Chin-Ups 1 x 15 x (Level 10)
Bent Over DB Raise 1 x 15 x 10lbs
Barbell Curl 1 x 15 x 35lbs
Triceps Extension 1 x 15 x 30lbs
Calf Raise 1 x 15 x 60lbs
Deadlifts 1 x 5 x 115lbs
Abs (Weighted) 1 x 15 x 60lbs

erm, i dont know what exercises shall i do first...compounds first or isolation first or campur campur

February 4, 2008

Warm up: Bike 5 minutes

Leg Press 1 x 15 x 100lbs
Leg Curls 1 x 15 x 60lbs
Assisted Dips 1 x 15 x (Lvl 5)
Military Press 1 x 15 x 55lbs
Rows 1 x 15 x 85lbs
DB Curls 1 x 15 x 20lbs
Tricep Extensions 1 x 15 x 30lbs
Shrugs 1 x 15 x 115lbs
Calf Raise 1 x 15 x 80lbs
Back Extensions 1 x 15 x BW

As usual...ran out of breath