Deliveries took my time. Last week was sick to boot. Only last night that I went back in charged.

Squats
1x8 Empty
1x5 40kg
1x5 42.5kg
1x5 45kg
1x5 47.5kg

Didn't try for 50kg because was quite afraid.

Bench Press
1x8 empty
1x4 40kg

then I stopped because I was nervous. haha.

Pec Flys
1x8 Level 8
1x5 Level 10
1x5 Level 11
1x5 Level 12
1x5 Level 13

And that was it! I'll try more next week as I get back in shape. Today's kickboxing again. lets hope it doesn't take a toll on my cuffs anymore.

After many crappy workouts and the belief that I hit plateau, i'm gonna start with High Rep Low Vol next week. Maybe GVT would work. Besides, I haven't done it in a long time (This was what I did without realizing it during the early days).

Sounds like fun going back low again. hehe. This week would be purely for fun and to feel a little more relaxed after a hectic November..

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Added on December 1, 2011, 10:07 amAh first round of reintroductory phase with GVT in mind. Frankly, it feels good that I have DOMS and a little bit more energetic. I forgot I'm slow twitch or fast twitch, but I think feeling now is better.

Bench Press
1x10 Empty
6X10 40kg
2x8 40kg

Shoulder Press Machine
8x10 Level 5

Concentration Dumbbell Curls (Just wanted to do this for fun really)
2x10 7.5kgs (each hand alternate once one had is done)
2x10 10kgs
4x10 12.5kgs

And now good DOMS. Feeling it even. Was quite happy. I needed more rest since me and my friend identified that my problem is that I overtrained during Kickboxing and I didn't get much rest. Was a hectic November I tell ya. Hoping December becomes lovelier.

This post has been edited by Kyoyagami: Dec 1 2011, 10:07 AM

Fuh. Still under reintroductory phase. Was a little worried on my left wrist due to the boxing injury, but if its any indication, i should be up and running next week again.

Monday

Squats
1x10 Empty
5X8 51.8kgs

Pec Flys
1x10 Level 5
5x8 Level 10

Wednesday

Lat Pulldowns
1x10 empty
5x8 Level 8 (Chin Up style)

Concentration curls
6x8 11.25kgs (each hand)

I felt the curls was necessary to compensate the lack of size that I ahve at the moment. Shoulders are looking more defined. While my gut isn;t changing much (Its getting to the front due to the abs inside. wuhuhuhu). I need to concentrate more on getting my pecs out though.

Wanted to Bench Press, but the bench needs to be changed. huhuhu. Owh well, machines then.

TOmorrow would be shoulder day. And maybe some back and Pecs included too.

1st day of GVT. My left wrist still needs to recover, so bench press was the only problem.

Squats
1x8 empty
8x8 43.8 Kgs

Bench Press
1x10 Empty
6x8 43.8kgs

Machine Pec Flys
1x8 Level 5
8x8 Level 10

I'd say overall I feel happy. Weird that I woke up this morning looking at the mirror and felt my chest was bigger. Even though I may have overtrained my chest. haha. Looking at Poliquin's training as a guide and customizing it from there.

Or maybe its the whey that got me bigger. haha!

With my left wrist slowly healing, i was able to do bench presses again. Sure, its was only 43.8kgs (with bar), but it still felt awesome.

Bench Press
1x10 Empty
8x8 43.8kgs

Machine Pec Flys
8x8 Level 10

GVT's been doing good in giving me DOMS. Also, i can see more cuts now, also thanks to Kickboxing and conditioning training.

Today's just going to be conditioning though. I has free movie,. Hoho.

Finished leaves and back in the gym. Not that energetic and I'm suspecting lack of food being the cause. Or it could be that the foods lead me to crash.

Chin Ups
5 reps

Lat Pulldowns
8x8 Level 8

Squats
6x6 12.8 kgs

Had my apple and a shake and it was all good. hehe.

A simpler monday gym session.

Bench Press
1x10 Empty
10x10 43.8kgs

Pec Flys
1x10 Level 1 (PURPOSELY. )
8x8 Level 9

I like the doms I'm feeling now. Must grow bigger a few more, and then i'll be happy with my size. I hope. haha.

SUbbed Squats with Leg Presses. Its a nice change actually.

Leg Presses
10x10 Level 7

Lat Pulldowns
10x10 Level 8

Not bad. I can probably try more resistance. Since it works, i'm all good...

Adding some minor resistance to the dumbbells does help with the GVT process. At least I wouldn't stop at concentration curls around 12.5kgs.

Concentration Curls
8x8 15kgs

Upright Row
5x8 Around 10 kgs, with the bar. My left cuffs aren't so awesome still.

Lets see how bench pressing and Pec Flys fair today.

Bagus. Sangat puas hati dengan semalam punya training.

Bench press
1x10 Empty
10x10 46kgs

Pec Flys
1x10 level 2
8x10 Level 10

I felt that I wanted to stop at the last 2 because I didn't feel like pushing on. Just wanted to relax a little bit. hehe.

Personal observation shows that I need to devour more healthy foods. I've been neglecting on my veges and oats. Oats especially, since I need an offset to the cholesterol intake (I seem to be eating out more now, and I don't really like it).

While I know I can create more flavors, its really the input of protein now. At present, i seem to be in a cutting phase (i wish it was culking). And my size really is shrinking. There are definitions in the shoulder (which I like) and my biceps does grow (since I RARELY do curls), but I'm waiting til end of February to see the effectiveness of GVT in strength gains.

I wouldn't mind not looking big, but I need to feel a certain big enough size. Large was the target, but medium is more suited somehow.

So, to improve
- more oats
- More protein (Minus Whey. I should go back to eating more meat)
- I can't cheat on my food during kickboxing days. So i think I'll drink more milk in the morn and some eggs during the day too. Maybe back to my 3 and 2 egg cycle every 2 days.

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Added on February 3, 2012, 5:09 pmOk, seriously not so rajin anymore to update.

The latest from this date is that while my weight is still consistent. 70 to 72kgs, i'm losing fat on the belly. Waiting for the day when my arms start getting cuts. haha.

This post has been edited by Kyoyagami: Feb 3 2012, 05:09 PM

WAH! Haven't updated in a month! Damn.

Ok. Time to try squats again after the jatuh motor crap. But I feel like doing 5x5s again. Although I should give GVT more focus and finish that first.

Frankly, the gain i've noticed is that I'm maintaining weight and losing fat. Not sure if that's helpful since I want to be bigger!

I BROKE PR!!!!!! Squats at least. And who knew I'd be comfortable doing high reps on a higher level for pec fly machine.

Squats
1x5 Empty
1x5 40kg
1x5 50kg
1x5 60kg
1x5 70kg
1x5 75kg

BODY WEIGHT CONQUERED! Although there was slight struggle. hehe.

Machine Pec Flys
8x8 Level 11

I should be ok on 12. Should be.

Gotta eat, hungry.

Didn't fully recover from MOnday's breaking PR squat. So ended up doing very trashy kickboxing practice, some rows, and breaking my PR for dumbbells.

Its proven, I can go 20kg dumbbells in high rep.

Dear KyoYagami........i notice you consume a lot of egg's did you know that pasteurized liquid egg whites are now available in malaysia? do check out www.myeggwhite.com or call 0123902903 for further information...have a great day

Relaxing friday i would say

Lat Pulldowns
8x8 level 9

Concentration Curls
8x8 20kgs each hand

New record!

FUWAH!

Benching at 50kgs under GVT is quite ok. At least I get the hang of it.

Bench press
1x8 Empty
8x8 50kg

Pec Fly Machine
4x8 level 12
1x4 Level 12

Sudah tired and out after that. huhu.

It has dawned upon me that by increasing my intake of rice, i have been able to shed a little more weight. There may be a possibility that my protein is being used as energy. And it neglects the usage of fat.

WHY BODY WHY????

But that being said, is it possible?

Monday:

Very quick Pec Fly machine
6X8 Level 12.

Had to do deliveries

Flatted out on both Tuesdays and Thursdays for Kickboxing and Ab training. Totally out and flat.

Wednesdany

Lat Pulldowns
8x8 Level 10

NEW RECORD!

Shoulder Press
8x8 Level 8

I think I can do more with this.

Let's see what Friday has in store.

5x8 Concentration Curls of 20kgs on a friday.

And I was drenched for my viewing of The Iron Lady. Damn. If only i had more time!

Monday's i'm thinking of squats since i left that out last week.