I definitely get what you mean. I'm quite stubborn when it comes to lowering the weights too. This is what I normally do.

On a good day I'll do trial set. If i could push thru great... If i can't I just lower the poundage and do the set all over again. I might injure myself in the process, but I do think i;m mature enough to know when to quit.

Having a spotter and doing heavier wont count for me as Im not doing it myself with best afford. We can't expect to workout in pair all the time. Also, those extra reps you get with the assist of spotter will not give any effect at all. Read it somewhere.

Exactly jones. That's the purpose of a spotter.

But some ppl use them in order to lift heavier. I;m sure u see those alot at CF, and u know which particular group of ppl i'm referring to...

Arms (06/06/08) MV

Incline Hammer Curl
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)

Close Grip Barbell Curl
4 x 8 x 55lbs

Chin up
4 x 8 x body weight + 10lbs

Tricep Pushdown
1 x 8 x 35kgs
1 x 8 x 35kgs
1 x 8 x 31.5kgs
1 x 8 x 31.5kgs

Skull Crusher
1 x 8 x 60lbs
1 x 8 x 60lbs
1 x 8 x 60lbs
1 x 8 x 50lbs

Dips - Tricep ver
4 x 8 x body weight + 25lbs

Plank
4 x 30 secs


Side Bend
4 x 50lbs

Remarks :-
First time doing Skull Crusher. Weight seems abit too light. Try heavier next time ~!


Diet
0900 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1100 - 2 Scoops VasoCharge + 2 bananas(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA(post)
1330 - Salmon Teppanyaki Set
1630 - 2 eggs + Dim Sum
2000 - Broccoli + Pork
0230 - 2 Eggs
0330 - 1 scoop Whey + HL milk

Diet (07/06/08)

1000 - 1 Scoop Whey + Skim Milk + Oats,Pan mee
1100 - Rice + Roasted Chicken + Pork + Bean Curd
1600 - Fried Rice + Eggs with Sausages + Fried CHicken
2000 - Cauliflower
0000 - Hot Honey Milk
0200 - 1 Scoop Whey + HL Milk

Guys ~!

Thanks alot for the input.. Lying tricep Extension seems like a better option. ~! Will try it out next arm session ~!

Jones@

What's ur schedule like now? hardly see u around ~!!


Edit... Need some clarification ~!

Skull Crusher = Above forehead?
Tricep Extention = Over forehead?

This post has been edited by N0eL: Jun 9 2008, 12:08 AM

Diet (08/06/08)

0830 - 1 Scoop Whey + Skim Milk + Oats
1100 - Rice + Roasted Chicken + Pork + Bean Curd
1300 - Tuna Mayo Sandwiches
1600 - Ice Kacang + Apum
2000 - Pasta + Pizza
0000 - 1 Scoop Whey + HL Milk

This post has been edited by N0eL: Jun 9 2008, 12:11 AM

I will try both routines and see which one i prefer. Would not trade any of these 2 for dips though as I think dip is a great exercise.

What's the difference between narrow grip and the normal one? Narrow grip work the outer part of the triceps?

Chest/Leg (09/06/08) MV

Incline Dumbbells Flyes
1 x 10 x 35lbs(x2)
1 x 10 x 35lbs(x2)
1 x 10 x 30lbs(x2)

Barbell Bench Press
1 x 10 x 125lbs
1 x 10 x 115lbs
1 x 10 x 105lbs

Dips - Chest Version
3 x 10 x body weight + 25lbs

Squat
1 x 10 x 135lbs
1 x 10 x 125lbs
1 x 10 x 125lbs

Leg Extension
1 x 10 x 65kg
1 x 10 x 60kg
1 x 10 x 55kg

Seated Calf Raise
1 x 10 x 100lbs
1 x 10 x 100lbs
1 x 10 x 100lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 15lbs


Remarks :-
I'm getting much better pump from 3 x 10 and probably will stick to that.
Need to lower poundage for some of the exercises for 2nd and 3rd sets.
I can't feel me legs today. Great legs workout ~!


Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - Rice + Pork ribs + Bean Curd
1430 - 2 Scoops VasoCharge + 2 bananas(Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA + Croissant Sausage + Wholemeal Tuna sandwich(post)
1800 - 2 eggs
2100 - High Fiber Biscuits
2200 - 1 scoop Whey + HL milk

Diet (10/06/08)

1000 - 1 Scoop Whey + Skim Milk + Oats
1200 - Rice + Chicken with Mushroom + Pork with Vege
1800 - Rice + Chicken with Mushroom + Pork with Vege
2100 - High fiber Biscuits
2200 - 1 Scoop Whey + HL Milk

Shoulder/Back (11/06/08) MV

Dumbbell Shoulder Press
1 x 10 x 40lbs(x2)
1 x 10 x 40lbs(x2)
1 x 10 x 35lbs(x2)

Upright Barbell Row
1 x 10 x 85lbs
1 x 10 x 75lbs
1 x 10 x 75lbs

Dumbbell Lateral Raise
1 x 10 x 15lbs
1 x 10 x 10lbs
1 x 10 x 10lbs

Pullups
1 x 10 x body weight + 10lbs
2 x 10 x body weight

Close Grip Low Row
1 x 10 x 47kgs
1 x 10 x 47kgs
1 x 10 x 40kgs

Lying T-Bar Roll
3 x 10 x 45lbs

Superman
3 x 30 secs

Ab Rollers
3 x 12


Remarks :-
Shoulder/Back felt pumped.
Great Day ~!


Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - San Fran's American Bfast Set + Coffee
1300 - 2 Scoops VasoCharge (Pre)
1330 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(post)
1600 - Chinese "Chung" Dumpling + 2 eggs
2000 - Broccoli Pork
2200 - 1 scoop Whey + HL milk

Diet (12/06/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1230 - Rice + Vege + Fish + Pork & Mushrooms
1630 - Fish rolls + 2 Eggs
2000 - Fish + Vege
2230 - Hot Honey Milk + Hot Honey Lemon
0100 - 1 Scoop Whey + HL Milk

Arms (13/06/08) MV

Incline Hammer Curl
1 x 10 x 30lbs(x2)
1 x 10 x 30lbs(x2)
1 x 10 x 25lbs(x2)

Close Grip Barbell Curl
2 x 10 x 55lbs
1 x 10 x 50lbs

Chin up
1 x 10 x body weight + 10lbs
2 x 10 x body weight

Tricep Pushdown
1 x 10 x 35kgs
1 x 10 x 35kgs
1 x 10 x 31.5kgs


Decline Tricep Extension
1 x 10 x 50lbs
1 x 10 x 40lbs
1 x 10 x 40lbs


Dips - Tricep ver
2 x 10 x body weight + 25lbs
1 x 10 x body weight

Plank
3 x 30 secs

Side Bend
3 x 12 x 50lbs

Remarks :-
Abit too adventurous with the weights today. Will have to reduce weight for set 2
Feeling pumped ~!
10 reps of iso with arms aint easy at all ~!


Diet
0900 - 1 scoop whey + skim milk + oats
1230 - Rice + Steam Fish
1400 - 2 Scoops VasoCharge + 2 bananas(Pre)
1430 - 1 serving Xtend BCAA(During)
1500 - 1 serving Xtend BCAA(post)
1800 - Chinese "Chung" Dumpling
2100 - Broccoli + Chicken
2230 - 1 scoop Whey + HL milk

Diet (14/06/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1000 - Prawn Mee
1530 - Chilis's Mushroom Swiss Burger
2230 - Chendol
0030 - Satay Celup
0330 - 1 Scoop Whey + HL Milk



This post has been edited by N0eL: Jun 15 2008, 10:37 PM

Chest/Leg (15/06/08) SUN

Incline Dumbbells Flyes
1 x 10 x 35lbs(x2)
1 x 10 x 35lbs(x2)
1 x 10 x 30lbs(x2)

Barbell Bench Press
1 x 10 x 125lbs
1 x 10 x 115lbs
1 x 10 x 105lbs

Dips - Chest Version
3 x 10 x body weight + 25lbs

Squat
1 x 10 x 135lbs
1 x 10 x 125lbs
1 x 10 x 125lbs

Leg Extension
1 x 10 x 65kg
1 x 10 x 60kg
1 x 10 x 55kg

Seated Calf Raise
1 x 10 x 100lbs
1 x 10 x 100lbs
1 x 10 x 100lbs

Bicycle Crunch
3 x 20

Leg Raise
3 x 12 x Body Weight + 15lbs


Remarks :-
Feeling Weak with only 4 hours of sleep. Thank god for spotter.






Diet
0830 - 1 scoop whey + skim milk + oats,
1130 - Chu Cheong Fun
1430 - 2 Scoops VasoCharge + 2 bananas(Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA(post)
1630 - Rice + Salmon Teriyaki + Yasai Tempura
2030 - Cauliflower + Prawn, 1 J.co Donut
2300 - 1 scoop Whey + HL milk

Thanks.... AM happy with current progress ~!!! Need more discipline with the diet.. Been slacking ~!!

Diet (16/06/08)

0900 - 1 Scoop Whey + Skim Milk + Oats
1130 - Rice + FIsh + Long Beans + Bean Curd
1530 - Fried Bihun + 2 Eggs
2000 - Vege + Pork + 2 Eggs
2230 - 1 Scoop Whey + HL Milk

Shoulder/Back (18/06/08) MV

Dumbbell Shoulder Press
1 x 10 x 40lbs(x2)
1 x 10 x 40lbs(x2)
1 x 10 x 35lbs(x2)

Upright Barbell Row
1 x 10 x 85lbs
1 x 10 x 75lbs
1 x 10 x 75lbs

Dumbbell Lateral Raise
1 x 10 x 15lbs
1 x 10 x 15lbs
1 x 10 x 15lbs

Pullups
1 x 10 x body weight + 10lbs
2 x 10 x body weight

Close Grip Low Row
1 x 10 x 47kgs
1 x 10 x 47kgs
1 x 10 x 40kgs

Lying T-Bar Roll
3 x 10 x 45lbs

Superman
3 x 30 secs

Ab Rollers
3 x 12


Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - Hor Poo Rice
1230 - 2 Scoops VasoCharge (Pre)
1300 - 1 serving Xtend BCAA(During)
1400 - 1 serving Xtend BCAA(post)
1500 - Chinese "Chung" Dumpling
1700 - 2 eggs + High Fiber Biscuit
2200 - Pork + Prawn
0100 - 1 scoop Whey + HL milk

Thank you ~!! Work Hard bro ~!!

Diet (18/06/08)

1100 - 1 Scoop Whey + Skim Milk + Oats
1130 - Rice + FIsh + Pork
1430 - 2 Eggs + High Fiber Biscuit
2100 - Grilled Fish + Ham + Cheese + Red Beans + Orange juice
2330 - 1 Scoop Whey + HL Milk

Arms (19/06/08) MV

Chin up
2 x 10 x body weight + 10lbs
1 x 10 x body weight

Incline Hammer Curl
1 x 10 x 30lbs(x2)
1 x 10 x 25lbs(x2)
1 x 10 x 25lbs(x2)

Close Grip Barbell Curl
2 x 10 x 55lbs
1 x 10 x 50lbs

Tricep Pushdown
1 x 10 x 35kgs
1 x 10 x 31.5kgs
1 x 10 x 31.5kgs

Decline Tricep Extension
1 x 10 x 50lbs
1 x 10 x 50lbs
1 x 10 x 40lbs

Dips - Tricep ver
2 x 10 x body weight + 25lbs
1 x 10 x body weight

Plank
3 x 30 secs

Side Bend
3 x 12 x 55lbs

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats,Pan mee
1200 - Rice + Long Beans + Pork + Bean Curd
1530 - 2 Scoops VasoCharge + 2 bananas(Pre)
1600 - 1 serving Xtend BCAA(During)
1700 - 1 serving Xtend BCAA(post)
1800 - Sukiyaki + Soft Shell Crab Temaki
2230 - 1 scoop Whey + HL milk