Smell the Fitness, 8 day rotation
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 May 25 2008, 12:15 AM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia   
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QUOTE(T+1 @ May 25 2008, 12:07 AM) how many kgs u gain during bulking? 7-8kilos. I actually wanted to proceed up to 85kilos but I just cant, waistline is getting big. I just havent found the formula to bulk clean besides the fact that I am getting a suit done once i end my cut. |
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May 26 2008, 10:52 AM
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Junior Member
262 posts Joined: Jan 2003 
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whoa, you look massive now! I can see your shoulders and arms all big and nice.
Would prefer a pic with you Flexing. Go for 80kgs, then cut. I think you will look great then. Dont mind the negativity in the progress thread, you look big and great.  |
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May 26 2008, 11:57 AM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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Thank you, will do soon. I dont have big arms man, the last time i measured its flexed cold at 14inches.bawahahhahhaha. As for going up to 80, i dont think so, probably in the future when i decide to go for a slow steady bulk
This post has been edited by shanecross: May 26 2008, 12:03 PM |
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May 26 2008, 03:51 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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So this is how the PUSH day went about.
Incline Machine Press 40 x 10 x 4 Smith Incline High 30kg x 10 x 5 Dips Non-Assist - 6 reps Assisted + 15 - 10,10,8 OH Tricep Ext 15 x 12 x 4 Side Delt DB 20lb x 10 x 4 Cable Pressdown 15 x 12 x 4 Standing Cable Fly 7.5 x 8 x 3 5 x 8 x 1 Overall it was okay, I did not intend to give it to the fullest since im cutting so i kinda reduced the sets and increased the reps. |
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May 29 2008, 04:40 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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Legs, i was on a major laziness mode.
Squats 60kg x 5 100kg x 8 100kg x 8 100kg x 8 100kg x 8 Leg Press Seated 140kg x 8 140kg x 8 140kg x 10 140kg x 15 140kg x 12 Leg Curl 45kg x 8 x 3 Leg Ext 45kg x 8 x 2 55kg x 8 x 1 |
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Jun 5 2008, 09:28 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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I finally recovered from a regular flu+fever.
Am actually cutting for the good of myself  Deadlift Bar x 8 60kg x 4 100kg x 8 100kg x 8 100kg x 8 100kg x 8 Close Grip Pulldown 40 x 8 45 x 8 45 x 8 45 x 8 Shrugs on Smith 60kg x 10 60kg x 10 60kg x 10 60kg x 8 Single Arm Cable Curl 7.5 x 8 7.5 x 8 10 x 8 Rear Delt Cable Raise 10 x 8 x 3 Barbell Curl 50lb x 10 x 5 Pulldown 37.5 x 10 x 5 |
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Jun 6 2008, 06:38 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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Legs Day
Squats Bar x 12 60kg x 6 100kg x 8 100kg x 8 100kg x 8 100kg x 8 DB Split Squat ( Light ) 25 lbs x 8 x 3 Leg Ext 45 x 10 x 4 Single Leg Smith Calf Raise 30kg x 10 40kg x 10 50kg x 10 50kg x 10 50kg x 10 Noticed that I went easy today, did not do any leg press as well, this routine has gone a little stale on me I guess. |
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Jun 6 2008, 11:36 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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And so i decided to proceed with a 8 day rotation ( credits to hola bola ) » Click to show Spoiler - click again to hide... « |
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Jun 9 2008, 10:56 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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Rotation 1
Shoulders/Abs DB Shoulder Press 30lbs x 12 35lbs x 10 35lbs x 10 35lbs x 10 30lbs x 9 Front Delt Raise 20lbs x 10 x 5 Side Delt Raise 20lbs x 10 x 4 15lbs x 10 x 1 Some Ab work Machine Shoulder Press 32.5 x 8 32.5 x 8 32.5 x 8 27.5 x 6 1st day as usual, getting used to it first. I am seeing some progress on my cut, will post a progress photo sometime next week. |
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Jun 10 2008, 09:33 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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Rotation Day 2
Quads, Calves Smith Squats ( Without Bar ) 40kg x 6 80kg x 10 80kg x 10 80kg x 10 100kg x 8 80kg x 10 Leg Press ( Lightweight ) 100kg x 20 x 5 Lunges ( Light ) 20lb per arm x 10 x 3 Smith Calf Raise ( without bar ) 30kg x 10 50kg x 10 70kg x 10 70kg x 10 70kg x 10 The Smith Squats is something new to me, however I am still trying to fully utilize the quads and only use the glutes as a support. |
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Jun 12 2008, 11:12 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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Rotation Day 4
Chest / Abs Dips 8,8,3 Bench Press ( Was supposed to do DB Press , gym packed ) 40kg x 8 50kg x 10 50kg x 10 50kg x 5 Incline Smith ( without bar ) 20kg x 10 30kg x 10 30kg x 10 30kg x 10 Chest Fly 20lbs x 10 20bs x 10 20lbs x 10 20lbs x 8 Some Ab work |
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Jun 14 2008, 11:52 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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Rotation Day 6
Hamstring,Calves,Traps Deadlift 100kg x 6 100kg x 6 100kg x 6 100kg x 6 100kg x 8 Leg Press 100kg x 10 140kg x 12 140kg x 12 140kg x 12 140kg x 8 Smith Shrugs 70kg x 8 90kg x 8 90kg x 10 90kg x 10 90kg x 10 90kg x 6 Some Calf work. It was okay today, I am still trying to decide if i should deadlift on every rotation. |
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Jun 18 2008, 10:27 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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Quads, Calves
Squats on Smith ( excl. bar ) 60kg x 8 80kg x 10 80kg x 10 90kg x 10 90kg x 10 100kg x 10 100kg x 10 Leg Press 170kg x 12 170kg x 12 160kg x 12 200kg x 10 Leg Ext 52.5kg x 10 57.5kg x 10 62.5 x 10 62.5 x 10 72.5 x 8 60 x 6 Calves work on leg press machine, rotary calf. Oh yes, i had 15satay, 3 whole eggs, 700ml of kiwi juice..muahahhaha! This post has been edited by shanecross: Jun 18 2008, 10:30 PM |
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Jun 23 2008, 08:40 AM
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VIP
9,495 posts Joined: Dec 2004
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eh send me your email....i can't go on msn
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Jun 23 2008, 09:08 AM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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send already.
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Jun 23 2008, 09:10 AM
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VIP
9,495 posts Joined: Dec 2004
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so how you feel today?
after pullin that PR? Do ya feel strongah? Especially after drinking 10KG's of whey? wheee |
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Jun 23 2008, 10:23 AM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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QUOTE(pizzaboy @ Jun 23 2008, 10:10 AM) so how you feel today? You bet my man, I forgot already what was my lift figures, all i remember is i failed the 170 and pulled the 160. Oh ya, leg press full stack after pullin that PR? Do ya feel strongah? Especially after drinking 10KG's of whey? wheee |
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Jun 23 2008, 10:59 AM
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VIP
9,495 posts Joined: Dec 2004
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haha, do you need a couple of extra plates to add the weights in your leg presseS?
DAMN that 160 went up super fast ....I'm still shocked! |
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Jun 23 2008, 11:07 AM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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No need la, remember the freemotion, the uncle was staring...
But your 160 is fast...i was like f***... This post has been edited by shanecross: Jun 29 2008, 06:00 PM |
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Jun 29 2008, 06:01 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia
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Its been a while...
Updating soon. |
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