I have been doing some light swimming on tuesday and thursdays, I dont know if I still should do a session of cardio during the weekends. Perhaps I should just do some light walking

walking is good man. briskwalk or speedwalks

Day 35




Week 2 of my RSR.

I made some tuna jaffles and cheese + tomato paste. Awesome !. I might come up with an online wannabe cook show on youtube. hahahah ! spank me !


Some decent figures of the day.

Squat

80 x 4 x 6

Push Press

45 x 5 x 5

DB Incline

30 x 5 x 1
40 x 5 x 4

Curls

30 x 5 x 5


I am loving my push press, eventhough the whole damn thing nearly landed on my head on the last rep.

Day 37.




Squat

80 x 2 x 6 ( Easy stuff today )

Barbell Row

60 x 5 x 5

Lat Pulldown

55 x 5 x 2
50 x 5 x 3

Back Extension

8 x 3



I am preparing myself for Friday`s 5x6 routine. Sleep, shake, eat. Perfect combination. loL !

shake? protein shake or fappin shake? LOL

whaaat ya reckon mate?

i say both of them will do a great job for recovery and grow! both your legs and your brother!!

since squat promotes growth hormones.. we might be able to grow more muscle for our bro! since he is made of muscle too. lol

Day 39

Some figures for the day

Squat

80 x 5 x 6

Bench

50 x 5 x 5

Triceps extension

17.5 x 5 x 5

Pullups ( assisted )

5 x 5

DB Shoulder Press

35 x 5 x 4
30 x 5 x 1

how's 6x5??

It was surprisingly easy, only the last rep was a little tricky. Shocking.!

Day 42



It was gloomy Monday morning, I got up at 8am which is late, I usually get up at 7.35 am. I guess it was the carbonara hangover from william`s LOL !
I was looking into my RSR and I realized that wednesday is my 6x6 routine. hahahah.

Today was a 6 x 2 routine. Easy stuff. Oh yes, I fukin increased my push press to 50kg. ( I know its light to some of you, I am still wussing around )

Squat
80 x 6 x 2

Push Press

50 x 5 x 5

DB Incline

35 x 5 x 1
40 x 5 x 4

Curls

MMMMMMMmmmm William's carbonara....HUGE portion. RM10. Awesome

yeah, man I always like the turkey carbonara. with a huge mug of warm water.

Yeah =D

My friend's bulking food

haha

Day 44



Finally the day has come for the 6x6. I made sure I had a whole load of food before working out approx 1-1.5hrs pre. I looked like a silly bloke after eating. lol ! I started of with some warm ups and it wasnt that hard. only the last 2 sets were a little taxing.

Figures

Squats

80 x 6 x 6

Bent Over Row

60 x 5 x 5

Lat Pulldown

40kg x 5 x 5

Good Mornings

30 x 8 x 3



I was at a different gym, somewhere in sunway mentari. So there wasnt any back extension bench. So thats explain the good mornings. It was fun though.

Final Day of Week 3

Squat

80 x 2 x 6

Bench

55 x 5 x 5

Triceps pushdown

20 x 5 x 5

Pullups ( assisted )

5 x 5

Shoulder Press

30 x 5 x 2
35 x 5 x 3

It was pretty frantic today, I had to go around places getting my uni application fixed etc.

Day 49



I was pretty psyched up for this week, Im on week 4 RSR. Being extremely psyched today, I got up early, got to class, came home around 12pm for training. its my 4x4 day, easy stuff. I`m beginning to feel that my 1 rep max is way more than 100kilos.

Some figures

Squat - Warmup

50kg x 3
60kg x 3
100kg x 3

Real Sets

85 x 4 x 4

Push Press ( Failed at the final 2 reps on set 5)

50 x 5 x 5

Incline DB

45 x 5 x 1
40 x 5 x 4

Some Biceps work ( cable etc )
Oh yes, I hate preacher curls. I actually hate doing curls.hahahah.

lol 4x4 was hard for me.

I am probably squatting lower than my potential squat figures I believe, but we just have to wait when I max to 105 and see or I might just hit 110 for the sake of it. haha

Day 51




I am on day 52 and I currently weigh 74-75kg. I still have 5k to go. I just wished that I was 75 kg clean , but the fact is its full of fat/water/shit bla bla bla. And I have puny little arms, I have to start training the arms.

Some figures

Squats

Warm up
60 x 3
80 x 3
100 x 1
110 x 3

Real Sets

80 x 6 x 2

Barbell Row
50 x 5 x 2
60 x 5 x 3

Lat Pulldown
50 x 5 x 5

Back Ext
8 x 3


Did not do any pinching today, My fingers are full of scratch cuts, my cat went crazy last night.