Thanks for the compliment. But I don't think I have great genetics. I started with zero muscle and I have a tiny frame for a guy my height.

I dunno. I thought it up and then i Googled it and found out that people actually think it goes well together so I gave it a shot. Mix the PB + mayo first to make a thick paste. Try once lah then see how haha.

4/6/2009

Legs

Squat
warmed up with bar

60kg x 15
80kg x 8
80kg x 6
80kg x 6

Leg Extension
4 x 54 x 10-15

Seated Leg Curl
4 x 64 x 10-15

superset with

Standing Calf Raises
160 x 20
180 x 20
200 x 20
200 x 15

DB Shoulder Presses to the front
4 x 35lb dumbbells x 6-10 reps

DB Side Laterals
20lb x 12
3 x 15lb x 10-15


I haven't done free barbell back squats in a looooooooooooong time. Getting stronger on my smith front squats, leg presses and hack squats definitely helped me make gains in my squatting. First time in a long time and I've made a new PR!

I find that shoulder pressing to the front hits the front delt a little differently. Feels more direct with less tricep involvement plus I get sore and tired right after the 4 sets. If you have no clue what I'm talking about, here's how it looks like:

http://www.youtube.com/watch?v=SizTOJCBs5w

This post has been edited by kege: Jun 6 2009, 01:39 AM

Meal of the day

4 eggs, 1 can of baked beans
~35g protein, 54g carbs, 25g fat = ~585 cals

i love baked beans lmao

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Added on June 15, 2009, 10:12 amgo away fever before i squat you

This post has been edited by kege: Jun 15 2009, 09:05 PM

Exam hiatus got me thinking - my strength gains are progressing way too slowly and starting to plateau.

These are some of my short term and long term goals:

Short term goals (within 2 months)
Bench press 30kg dumbbells for reps (can currently do 28kgs 5-8 reps for 1 or 2 sets)
Squat 100kg for reps (can currently do 80kg 5-8 reps for 1 or 2 sets)
Pullup/Dip BW for reps (can currently do 5-8 reps for 1 or 2 sets)

Target Date: 9/2009

Long term goals (end of 2009)
Bench press BW = 72kg / 36 kg dumbbells
Squat 2x BW = 140kg
Front squat BW = 70kg
Any weighted Pullup/Dips
Deadlift 2x BW = 140kg

Target Date: 31/12/2009


After hiatus will consider starting a basic strength training programme, adapted from Rippetoe's Starting Strength. This is how I plan to structure my workouts:

Workout A
Squat 3x5
Bench Press 3x5
Deadlift 1x5

Workout B
Squat 3x5
Shoulder Press 3x5
Back Extensions 3 x as many
Pullups 3 x as many

3 times a week, every alternate day, starting with situps and with up to 5 warm up sets per big lift. The back extensions are to replace the deadlifts so that the body doesn't get overly taxed. I'm not too sure how this might workout with the workout gaps, DOMS, volume, frequency etc. But I guess I'll never know for sure until I try it.

Will probably work on it for 1-2 months or so, just to give the body a good shock. Hopefully this will help me with bodybuilding and overall strength. Advice anyone? Should I try it out or stick to my current split?

This post has been edited by kege: Jun 16 2009, 06:05 PM

Made some new PRs this week!

Flat pressed 30kg DBs for reps (only 1 set though, will move up slowly till i get 3-4 sets).
Pullup 10 reps
Dip BW + 10lb (first time) for 10 reps
DB Row 70lb'ers for 10 reps
BB Curling 60lb for 10 reps+



edit: typos

This post has been edited by kege: Aug 13 2009, 07:08 AM