yeah.. but have to la these few days for exam preparation and all. after wednesday then i'm back to normal thanks for the tip

have been putting BB on hold for a week now.. I know i'll be losing some muscle but oh well. I can't afford to fail my papers.


This post has been edited by kege: Jun 17 2008, 09:13 AM

started eating and training normally again. lost a lot of strength during my exams though, since i've been eating 3 or 4 meals a day only and spending most of my time sitting down.

trained my back and chest so far since my exams. chest still a bit sore but my back's recovered. dropped alot in volume and a bit of weight during training. gonna try front squats later. and i'll start adding volume back to my training next week. i'll try to get a video of my front squats to check on my form, since it's my first time attempting

great improvements dude!

THURSDAY, 19.6.2008 - LEG DAY

FRONT SQUATS
Warm up: bar x 20, 20lb x 10

40lb x 10
50lb x 8
70lb x 5 (failed at last rep, had to drop bar on safety pins )

LEG PRESS
180lb x 10
180lb x 10
180lb x 10
180lb x 10

SEATED LEG CURL
80lb x 10
90lb x 10
100lb x 10
100lb x 10

Front squats definitely hit the legs real hard. Plus, I don't need much weight. I couldn't climb the stairs after the workout and my quads were throbbing. It's been 2 days and the DOMS is INSANE. I can't even climb the stairs normally.

This post has been edited by kege: Jun 21 2008, 11:07 PM

FRIDAY, 20.6.2008 - ARM DAY

EZ BARBELL CURL
Warm up: bar x 15

20lb x 13
30lb x 8
30lb x 6
30lb x 6

supersetted with:

CGBP
Warm up: bar x 20

50lb x 12
70lb x 8
70lb x 8
70lb x 6

ALTERNATING DB CURL
25lb x 10
25lb x 8
25lb x 8
25lb x 8

supersetted with:

TRICEP DIPS
BW x 8
BW x 7
BW x 7
BW x 6

CONCENTRATION CURL
20lb x 10
20lb x 8
20lb x8
20lb x 6

supersetted with:

ONE ARM REVERSE CABLE EXTENSIONS
3 plates x 10
5 plates x 8
5 plates x 8
5 plates x 7

Good arm workout today. Quite happy with the outcome since training and diet has been off for about 2 weeks. Tried doing concentration curls seated today and reverse cable tricep extensions. I find that it's a good finishing movement.

LOL ! Why is darklight on the list?hahahahaha!

hahaha. sorry i think that was my friend. bustard

---

Added on June 25, 2008, 11:12 pmokay maybe it wasn't my friend. then please keep your comments to yourself cause i want to keep my thread clean.

ah thank u. someone removed all those posts

This post has been edited by kege: Jun 26 2008, 02:44 AM

THURSDAY, 26/6/2008 - BACK DAY

LAT PULLDOWN
Warm up: 66lb x 20

10 sets x 94-114lb x 6-10 reps

DB ROW
5 sets x 50lb x 6-10 reps

MACHINE PULLOVER
8 sets x 120-150lb x 6-10 reps



Tried to do something different today. Went for high volume and short rests. By my 6th set of lat pulldowns I could feel my back expanding like a balloon. haha. Quite a good workout, focused on every last rep. Only realised I had forgotten to work on my calves in the shower

SATURDAY, 28/6/2008 - CHEST AND SHOULDERS

INCLINE DB PRESS
Warm up: 25lb x 20

50lb x 10
50lb x 7
50lb x 6
45lb x 6

BB FLAT BENCH PRESS
90lb x 8 (20kg plates)
90lb x 6
90lb x 6
90lb x 5

CHEST DIPS
BW x 10
BW x 8
BW x 6
BW x 5

FLAT DB FLYES
25lb x 8
25lb x 8
25lb x 7
25lb x 6


DB SHOULDER PRESS
30lb x 8
35lb x 6
30lb x 6
30lb x 6

CABLE LATERAL RAISES
2 plates x 10
2 plates x 8
2 plates x 8
2 plates x 8

supersetted with:

FRONT PLATE RAISES
22lb plate x 10 (10kg plate)
22lb plate x 8
22lb plate x 8
22lb plate x 8

stretched, threadmill for 10 mins.


Quite a good workout. Today I used a trial card at Celebrity Fitness 1Utama with a friend. Got through the stupid sales lady quickly enough before and after workout. The equipment there is all right; I like the secluded and dark weights room with lots of fixed EZ curl bars and the dumbbells are rubber coated and the difference between dumbbells are 2.5lbs (i.e. 20lb, 22.5lb, 25lb, 27.5lb... etc) whereas the difference in dumbells in California Fitness MV is 5lbs. Managed to get a good chest and shoulder workout (still a bit pumped now) and had a friend for a training partner today! woohoo. Short, good, intense and fun. Managed to get my shoulder DB presses back to 30lb+. I think my triceps are becoming stronger Attempted front plate raises for the first time today. I prefer using dumbbells or cables.

edit: I'm getting my diet back into place. Eating more frequently and more quality food: eggs, chicken, pork, beef; sugar free peanut butter, olive oil, yolks; and I try to save my and carbs mostly for pre and post workout, less during dinner, none during supper. Going to eat my kai fan soon. Just finished a 4 egg omellete

This post has been edited by kege: Jun 28 2008, 02:53 PM

SUNDAY, 29.6.2008 - LEG DAY

warm up: 5 min cardio, 20 reps of light leg extensions

SMITH FRONT SQUATS
Warm up: 22lb x 15 (10kg)

66lb x 10 (30kg)
88lb x 7 (40kg)
66lb x 6
66lb x 6

LEG EXTENSIONS
94lb x 10
94lb x 8
94lb x 8
94lb x 7

LEG PRESS
88lb x 9 (40kg)
88lb x 8
88lb x 8
88lb x 7

CALF PRESS ON LEG PRESS MACHINE
88lb x 18 (40kg)
88lb x 12
88lb x 10
88lb x 10

LYING LEG CURLS
Warm up: 30lb x 15

94lb x 10
94lb x 8
94lb x 7
74lb x 8


Quite okay today. First time trying front squats on the smith. Can really feel the stress on the quads with that. Haven't done leg extensions in awhile, felt really really heavy. And the leg press machine in Celebrity is a bit more difficult than the one in CF MV. Used quite little weight but was heavy enough to make me struggle. Calf pressing was okay, but I prefer using the seated/standing calf machine in CF MV. Leg curls were crazy. Dono why they felt so heavy. My hamstrings felt like they were gonna pop, especially during the first few reps of the set. Took quite long today, cause I took long rests to teach my friend some lifts but it was okay. Finished off with 20 mins cardio. I need to do something. I'm getting fat.

TUESDAY, 1.7.2008 - ARMS

Warm up:
ez bar curl - 27.5lb x 20 (12.5kg)
tricep rope extension - 3 plates x 20

EZ BARBELL CURL
66lb x 6 (30kg)
55lb x 8 (25kg)
49lb x 7 (22.5kg)
49lb x 6

supersetted with:

TRICEP DIPS
BW x 10
BW x 8
BW x 8
BW x 7

ALTERNATING DB CURL
25lb x 10
25lb x 8
25lb x 8
25lb x 8

supersetted with:

SKULLCRUSHERS
27.5lb x 15 (12.5kg)
38.5lb x 10 (17.5kg)
38.5lb x 10 (17.5kg)
38.5lb x 9 (17.5kg)

CONCENTRATION CURLS
22.5lb x 5, 20lb x 4, 17.5lb x 4
22.5lb x 5, 20lb x 4, 17.5lb x 4
22.5lb x 4, 20lb x 4, 17.5lb x 4

supersetted with:

ONE ARM CABLE REVERSE TRICEP EXTENSIONS
2 plates x 10
2 plates x 8
2 plates x 7

WRIST CURLS
20lb x 20
20lb x 12
20lb x 10
20lb x 10

supersetted with:

REVERSE WRIST CURLS
5.5lb x 20 (2.5kg)
5.5lb x 12 (2.5kg)
5.5lb x 10 (2.5kg)
5.5lb x 10 (2.5kg)

Real awesome pump in upper arms and forearms. Forearms were hard as rock after the curls. No real increase in strength, maybe more endurance since I could go through my routine fairly easily with pretty short rests. One of the rare times I worked out at night. Concentration curls was a triple drop set, just like darklight's. Just wanted to try it out. For the reverse wrist curls I used a 2.5kg plate and held it horizontally (grasping from the side to the hole in the middle) since there were no light dumbbells. Quite interesting, but effective nevertheless

This post has been edited by kege: Jul 2 2008, 02:03 AM

After curling my forearms felt like this:



haha. Damn popeye man his forearms. I want.



this is a real nice shot of the legendary Dave Draper

SATURDAY, 5.7.2008 - BACK + CALVES

LAT PULLDOWN
Warm up: 66lb x 20

114lb x 10
114lb x 8
114lb x 7
114lb x 6
114lb x 6
94lb x 8

DB ROW
50lb x 10
50lb x 8
50lb x 8
50lb x 7
45lb x 8

SEATED CABLE ROW
I can't rmb how heavy it was, the plates were labelled funnily. Anyway 5 sets x 6-10 reps

DEADLIFT
40kg x 10 (88lb)
50kg x 8 (110lb)
70kg x 6 (154lb; video)

CALF PRESS ON LEG PRESS MACHINE
40kg x 20 (88lb)
40kg x 15
40kg x 13
40kg x 12




Tried more weight for deadlift today, and it felt easier than 140lb I could control the weight better than before (not so loud when touching the ground between reps). But I think my form still needs to be improved. My lower back still rounds. If I didn't ask my friend to take that vid for me I wouldn't have noticed it. I have to start increasing weights on my rows and pulldowns. Been stagnant for way too long. Please comment on my deadlift form guys

SUNDAY, 6.7.2008 - CHEST + SHOULDERS

INCLINE DB PRESS
Warm up: 30lb x 20

50lb x 10
55lb x 6
50lb x 6
45lb x 8

INCLINE FLYES
25lb x 10
25lb x 8
25lb x 8
25lb x 6

FLAT BB BENCH
40kg x 6 (88lb)
30kg x 8 (66lb)
30kg x 7 (66lb)
30kg x 7 (66lb)

CHEST DIPS
BW x 8
BW x 7
BW x 6
BW x 6

DB SHOULDER PRESS
30lb x 10
30lb x 8
30lb x 6
30lb x 6

REVERSE CABLE FLYES
2 plates x 10
2 plates x 8
2 plates x 8
2 plates x 6

DB LATERALS
17.5lb x 10
17.5lb x 8
17.5lb x 8

supersetted with:

PLATE FRONT RAISE
10kg x 10 (22lb)
10kg x 8
10kg x 8

finished with: cable laterals - 2 plates x 6, drop set 1 plate x 5
plate front raise - 10kg x 8 (2 forced reps)

My shoulders are such pain now. My chest needs to be improved

badan anda sgt hebat
darn...
why is it that everyone is meso and ecto
good progress man

thanks man but my poundagers stagnant already. can't seem to go up. i'll try improving my diet.

are you an endo?

This post has been edited by kege: Jul 8 2008, 01:16 AM

MONDAY, 7.7.2008 - LEGS

warmed up with leg extensions: 2 sets of 15 and 10 slow reps

SMITH FRONT SQUATS
20kg x 10 (44lb)
40kg x 12 (88lb)
50kg x 8 (110lb)
40kg x 8 (pHEw!)

LEG PRESS
40kg x 15 (88lb)
80kg x 10 (176lb)
80kg x 10
80kg x 8

LEG EXTENSIONS
94lb x 10
94lb x 10
94lb x 8
80lb x 10

LYING LEG CURLS
warm up: 20 slow reps light

94lb x 10
94lb x 10
94lb x 8
80lb x 10
80lb x 8, drop set 50lb x 8

took a few mins to sit down and stretch thoroughly. lazy to do cardio. my cardio was brisk walking to my car.

Really had to gasp for air after the front squats. Quads were so so pumped after the leg presses but I wanted to kill them with extensions. After that I had to take a break before moving on to hams. My quads were aching and pumped and I was breathing really heavily. I've started wearing a stopwatch to time my rests between sets. I keep it 1-1.5 minutes. Really changes the intensity of the workout. Slow, concentrated and mind-muscle focused leg curling really brings out the leg bicep contraction and stretch. I probably won't be able to walk properly for the next few days.

Leg extensions are the bomb. For me, it's even better than squats and deadlifts cause i have a bad lower back. Probably the same thing with you since you are arching your back in your deadlift videos. A PT at FF advised me to deload after every deadlift rep instead of holding on to the barbell so that it is less stressful for the lower back.

My current leg extension max is 75kg so far, while for squats and deadlifts it's still a sissy 60kg.

This post has been edited by yeeck: Jul 8 2008, 10:00 PM

hi bro, are those technogym machines in FF measured in KG's? I am just curious coz it is not written ..yeah leg extension is the killer for me too, i do around 60+ (duno lbs or kg) and i like the feeling of not being able to stand properly after that hahahaah, my legs are too slim! sigh..

This post has been edited by Sp00kY: Jul 8 2008, 10:55 PM

Not sure sp00ky coz different FF branches may have different equipment/brands/models. But I'm sure for me it's in kg coz if it's only 75lbs that would be about 34kg which i could lift easily with a single arm.