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Disciple's journal, Hypertrophy Specific Training Cycle [5]
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TSDisciple
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 Jun 23 2008, 07:25 PM
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ok..dah lama tak update journal aku ni...
today's menu will be:
5RM starts today...4 sets for each exercise
June 23, 2008
Workout 1
Squats 115lbs
Incline Benchpress 115lbs
Leg Curls 120lbs
Pull-ups BW
Machine lateral raise 140lbs
Reverse Curls 55lbs
Wrist Curls 7.5lbs
Machine tricep extensions 60lbs
Calf Raises 200lbs
i missed workout last friday....
as for today's, overall fine...i did machine triceps extensions instead of the old skool one...and the pull ups i managed to do 3 sets only
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TSDisciple
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Jun 25 2008, 08:02 PM
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June 25, 2008 Workout 2 Leg Press 270lbs Dumbell Press 35lbs Cable rows (Medium Grip) 57lbs Dips BW DB Shrugs 45lbs Incline Dumbell Curls 20lbs Machine Tricep Extensions 60lbs Calf Raises 200lbs fuu lamak...how much my thread sank in just one day lol... i forgot to do leg curls today  |
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TSDisciple
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Jun 27 2008, 11:45 AM
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June 27, 2008
Workout 3
Squats 135lbs
Incline Benchpress 125lbs
Leg Curls 130lbs
Pull-ups BW
Machine lateral raise 150lbs
Reverse Curls 60lbs
Wrist Curls 10lbs
Machine tricep extensions 70lbs
Calf Raises 220lbs
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TSDisciple
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Jun 27 2008, 11:45 AM
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QUOTE(Disciple @ Jun 26 2008, 07:01 PM) kali pertama aku post pic aku... 14-3-08 » Click to show Spoiler - click again to hide... « 24-6-08 » Click to show Spoiler - click again to hide... « its like there is no progress at all  this is bad pics pics pics |
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TSDisciple
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Jun 29 2008, 11:49 AM
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June 29, 2008
Workout 4
Leg Press 270lbs
Dumbell Press 40lbs
Cable rows (Medium Grip) 67lbs
Leg Curls 130lbs
Dips BW
DB Shrugs 55lbs
Incline Dumbell Curls 25lbs
Machine Tricep Extensions 70lbs
Calf Raises 220lbs
Deadlifts 185lbs
No workout tomorrow...exams for the whole f*cking week...
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TSDisciple
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Jul 2 2008, 08:02 PM
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July 2, 2008 Workout 5Squats 145lbs Incline Benchpress 135lbs Leg Curls 140lbs Pull-ups BW Reverse Curls 65lbs Machine tricep extensions 80lbs Calf Raises 240lbs Went to the gym in the afternoon today...was quite packed....i forgot to do wrist curls, and lateral raises ape nak jadi lerr....for the bench press, needed someone to help me on 3rd set |
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TSDisciple
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Jul 5 2008, 07:19 PM
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July 5, 2008 Workout 6 Leg Press 350lbs Dumbell Press 40lbs Cable rows (Medium Grip) 77lbs Leg Curls 140lbs Dips BW DB Shrugs 60lbs Incline Dumbell Curls 30lbs Machine Tricep Extensions 80lbs Calf Raises 240lbs Wrist Curls 12.5lbs Machine Laterals 160lbs did wrist curls + laterals today because i missed it the other day...machine triceps extensions failed at second set |
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TSDisciple
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Jul 7 2008, 06:36 PM
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July 7, 2008 Workout 1 Squats 135lbs Incline Benchpress 125lbs Pull-ups BW Machine laterals 150lbs Reverse Curls 65lbs Wrist curls 15lbs Lying tricep extensions 60lbs Calf Raises 240lbs Went cycling for the first time in about 5 months...pamcit...  i really hate cardio i think i was the first who lost my breath in the room full of uncle and aunties, man they are good  |
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gtoforce
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Jul 7 2008, 08:12 PM
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weh bro
lek lu ngan poundages tu
naik cepat sangat pun tak elok sangat kalau sacrifice form
haha
at least kau tak banyak bf
aku angkat berat2 pun, bodyfat still 20-25% kot
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TSDisciple
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Jul 7 2008, 08:45 PM
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QUOTE(gtoforce @ Jul 7 2008, 08:12 PM) weh bro lek lu ngan poundages tu naik cepat sangat pun tak elok sangat kalau sacrifice form haha at least kau tak banyak bf aku angkat berat2 pun, bodyfat still 20-25% kot haha...poundages tu aku kira pakai calculator...bf aku dah naik sial, rasa dah nak dekat 25% dah..tak jage diet.. ko pun tengah buat HST ke? |
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gtoforce
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Jul 8 2008, 12:14 AM
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QUOTE(Disciple @ Jul 7 2008, 08:45 PM) haha...poundages tu aku kira pakai calculator...bf aku dah naik sial, rasa dah nak dekat 25% dah..tak jage diet.. ko pun tengah buat HST ke? aku workout memang tak pakai programme la bang gua suka pakai instinct...trial and error certain routine tak work langsung while some really tighten the muscle tapi sebab bf aku banyak and muscle definition aku is below nominal, susah jugak nak pilih workout |
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TSDisciple
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Jul 8 2008, 05:14 PM
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QUOTE(gtoforce @ Jul 8 2008, 12:14 AM) aku workout memang tak pakai programme la bang gua suka pakai instinct...trial and error certain routine tak work langsung while some really tighten the muscle tapi sebab bf aku banyak and muscle definition aku is below nominal, susah jugak nak pilih workout betol jugak tu, trial error...must listen to our body...dulu aku main buat jer weights tu...tapi tak konsisten, tu sebab aku buat programme  |
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TSDisciple
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Jul 9 2008, 04:05 PM
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July 9, 2008 Workout 2 Leg Press 270lbs Dumbell Press 35lbs Cable rows (Medium Grip) 67lbs Leg Curls 130lbs Dips BW DB Shrugs 55lbs Incline Dumbell Curls 25lbs Lying Tricep Extensions 60lbs Calf Raises 220lbs starved for 3 hours after workout ada class... |
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metalfreak
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Jul 9 2008, 04:08 PM
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wahh..3 hours...hungry as hell by then..lol
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TSDisciple
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Jul 9 2008, 04:15 PM
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QUOTE(metalfreak @ Jul 9 2008, 04:08 PM) wahh..3 hours...hungry as hell by then..lol yeah...i was shaking like a drug addict in class lol... hey you complete siemens run arr..congrats  i wish can run manyak susah...maybe i will join the Malay Mail big walk |
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metalfreak
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Jul 9 2008, 04:51 PM
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haha yea. completed the run  was happy as it was quite hilly...survived it lol. eh..you didnt take your protein shake with you meh? |
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TSDisciple
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Jul 9 2008, 06:27 PM
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QUOTE(metalfreak @ Jul 9 2008, 04:51 PM) haha yea. completed the run was happy as it was quite hilly...survived it lol. eh..you didnt take your protein shake with you meh? the protein i took it right after my workout...after that went straight to class and starve lol...you should try champion nutrition dude...great tasting man...tastes better than ON lol |
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TSDisciple
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Jul 11 2008, 04:03 PM
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July 11, 2008 Workout 3 Squats 145lbs Incline Benchpress 135lbs Pull-ups BW Machine laterals 160lbs Reverse Curls 65lbs Lying tricep extensions 65lbs Calf Raises 240lbs Deadlifts 185lbs Squats did 3 sets only, DL 1 set of 3 reps....incline bench needed support for last set.... |
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gtoforce
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Jul 11 2008, 10:29 PM
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weh diet kao camne ek
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gunnerboy
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Jul 12 2008, 02:32 AM
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Getting Started
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QUOTE(Syd G @ Nov 2 2007, 09:21 PM) welcome to the dark side of journaling   |
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