about installing the weights in the bar, i have found a solution to that. the squat rack.. i could always lift the bar, place it at the squat rack, and install the plates, then bring it back to the floor!! muahahah!!

..:: Day 20 ::.. RippeToe 3 x 5 Starting Strength For Novice Program

weight: 138lbs

~ Squats ~

bar x 10
95 x 1 x 5
135 x 1 x 5
165 x 3 x 5

Remarks : on the 165, i tend to get out of form on my legs now and then, bu ti kept my back straight. after every set, its like i cant breathe!! LOL!! its getting heavier!! means i'm getting stronger! HOOAAH!!

~ Over Head Press ~ (i believe the term is Standing Military Press )

bar x 10
65 x 1 x 5
85 x 3 x 5

Remarks : on the 85, i had to use the "forward stance" again, having both legs spread out front and back, got kinda heavy, will stay at this weight next time i push

~ Pendley Rows ~

bar x 10
95 x 1 x 5
125 x 3 x 5

Remarks: got kinda light now, able to perform without much difficulty. moving on next time i pull.
*this is where i found i could re-rack before i remove plates.. dumb of me.

wah...day 20 of starting strength and you're already squatting 165 and pressing 85 already... respect....
my squats suck to the max lol...cant even do 135 keep it up dude...

where do you workout by the way?

Hey dudes!! its been a long long LONG time! stoped for 4 months, just restarted today. shifted to another gym which is as old as me.

so here it is.

Weight: 60kg
Day 21(of entire life's work out )

Squats:
Bar x 1 x 10
42lbs x 1 x 5
64lbs x 1 x 5
108lbs x 3 x 5

Bench Press:
Bar x 1 x 10
42lbs x 1 x 5
64lbs x 3 x 5

Dead Lifts:
bar x 1 x 10
42lbs x 1 x 5
64lbs x 1 x 5
86lbs x 1 x 5

Chin up:
5 x 1
5 x 1

Sit up:
20 x 1

Note: its all funny numbers, because all the weights in the gym for barbell are in Kg's. The person at the gym said to multiply by 2.2 per kg to get it in lbs.

Great work out!

changed Gym to Our Gym. Good place!

Our gym? Puchong?

No, Our Gym @ SS2

any ways, heres the journal
Day 22 : 60 kg

Squats:
bar x 10
(bar + 10 kg)x 1 x 5
(bar + 30kg) x 1 x 5
(bar + 45kg) x 3 x 5

Over Head Press
Bar x 1 x 10
(bar x 5kg) x 3 x 5

Pendley Row
bar x 1 x 10
(bar + 10kg) x 1 x5
(bar + 20kg) x 3 x 5

Sit ups
20 x 1

Chin Ups
5 x 1
5 x 1

Hyper Extension
20 x 1

Notes: I got lazy to multiply to lbs.

---

Added on August 26, 2008, 3:23 pmDay 23 : 60 kg (i'm not increasing! LOL!)

Squats
bar x 10
42lbs x 1 x 5
86lbs x 1 x 5
130lbs x 3 x 5

Bench Press
bar x 10
42lbs x 1 x 5
64lbs x 1 x 5
69.5lbs x 3 x 5

Dead Lifts
bar x 10
42lbs x 1 x 5
64lbs x 1 x 5
86lbs x 1 x 5

great work out!

Note: Weights were in KG's, i multiplied by 2 to get the lbs.

---

Added on August 27, 2008, 5:10 pmDay 24 : 60.4kg! (Yay!)

-Squats-
bar x 1 x 10
42lbs x 1 x 5
108lbs x 3 x 5

Note: Doing it light today, because i was lazy yesterday, and did not got my lazy @rse to the gym, so i'm going in tmr to keep my work out "normal"

Over Head Press
bar x 1 x 10
31lbs x 1 x 5
42lbs x 3 x 5

Pendley Row
bar x 1 x 10
42lbs x 1 x 5
69.5lbs x 3 x 5

Note: DO i de-load the bar before lifting it up on the 2nd rep? kinda lost.. =.=

Hyper Extension
2 x 20rep

Chin ups
2 x 5rep

---

Added on September 3, 2008, 1:55 am..:: Day 25 ::.. - 61kg -

Squats
bar x 1 x 10
42lbs x 1 x 5
64lbs x 1 x 5
114lbs x 3 x 5

Bench Press
bar x 1 x 10
42lbs x 1 x 5
75lbs x 3 x 5

Dead Lifts
bar x 1 x 10
64lbs x 1 x 5
97lbs x 1 x 5

Chin ups
2 x 5

Sit ups
2 x 20

---

Added on September 9, 2008, 6:29 pmBeen Busy and Sick for the past 5 days.. skipped so many work outs..
Day 26 ..:: 61kg ::..

- Squats -

bar x 1 x 10
42lbs x 1 x 5
64lbs x 1 x 5
116lbs x 3 x 5

- Over Head Press -

bar x 1 x 10
31lbs x 1 x 5
36.5lbs x 3 x 5

- Pendley Rows-

bar x 1 x 10
42lbs x 1 x 5
64lbs x 3 x 5

10kg Hyper Extensions x 2 x 10

Chin Ups x 2 x 5

---

Added on September 12, 2008, 12:52 am..:: Day 27 ::..

-Squats-
bar x 1 x 10
64lbs x 1 x 5
124.5lbs x 3 x 5

- Bench press -
bar x 1 x 10
42lbs x 1 x 5
80.5 x 3 x 5

- Dead Lifts-
bar x 1 x 10
64lbs x 1 x 5
102.5lbs x 1 x 5

Did not had time to do the sit ups or chin ups. great work out today through.

---

Added on September 20, 2008, 1:26 am..:: Day 28 ::..

- Squats -
bar x 1 x 10
64lbs x 1 x 5
130lbs x 3 x 5

- Over Head Press -
bar x 1 x 10
31lbs x 1 x 5
42lbs x 3 x 5

- Pendley Rows -
bar x 1 x 10
42lbs x 1 x 5
69.5lbs x 3 x 5

This post has been edited by lanny: Sep 20 2008, 01:26 AM