Slight pause i guess, i dont bounce or use stretch reflex

damn i got problem gripping the bar using clean grip, feels awkward and my back feels it even more when i hold it that way
got difference if i just hold it my way? i saw ppl on youtube gripping it like that(holding against shoulders) before which is why i chose to do that way

MONDAY

D.E Bench

Bench press: (70x3) x8

dips: BW+25 x 6
BW+30 x 6
BW+30 X 6

Lat pulldown: 65 x 6
65 x 6
65 x 6

D.B press: 50(lbs) x 6
50 x 6
50 x 6

Progressing at an ok rate i guess, dont know about the big 3 yet, found out my shoulder is my current weak point at least now i know what to work on more, Havent been using much of DB for a while, so i guess its time to make progress with those

Following the original template is not as tiring as what i previously did (training on gut feeling and instinct)
but i am making progress, not sure if this is a good thing or if i should throw in some extra exercises?
btw i always conserve a bit of energy after each session because i gotta walk to the damn bus stop.... might not sound like much but its a pain in the ass when you gotta carry a gym bag, and a bag full of books after training....

Its time i get some advice for diet, so here goes
all here roughlylah... depends on what time i wake up and other stuff

7am: Whey protein + milk

8.30am: 3 slices of bread, 4 boiled eggs

11am: can of tuna + can of soybean milk OR rice with a side dish of vege and chicken/fish and meat OR Grilled Chicken

3pm: (Postworkout) Whey protein shake

6pm: Omelette (4eggs, 2 sausages, thrown in a carrot and some onions)

10pm: Oatmeal with milk

very simple diet... i think need REALISTIC advice on how i can make it better and no McDonalds is not an option for me

---

Added on May 12, 2008, 9:29 pm19 towards end of the year,
One thing i learned is that it doesnt really matter, your age or how long youve been lifting to how much you lift...
what matters is that theres constant progress, so hopefully i wont stagnate again

This post has been edited by JIB-89: May 12 2008, 09:32 PM

Will pm you my msn, how long have you been training?

Thanks for your input. Ok, so i should put most of my carbs on pre/post workout, breakfast is a big problem for me, i gotta get up early and rush so i dont miss my bus to college, gotta find a way somehow, is oats in the morning a good idea? i thought its low G.I and you gotta feed the body as soon as possible, thats why i take whey first thing in the morning, got difference if its taken with oats?

WEDNESDAY

D.E SQUAT

Squat:(80x3)x8

Good mornings: 80 x 6
80 x 6
80 x 6

Side bend: 40(lbs) x 10
40 x 10
40 x 10

Glute ham raise: 10, 8, 8

Good mornings getting easier, planning to increase weights in a few weeks time
Tweaked diet, and i felt a whole lot better in the morning, oats in the morning.... who knew

This post has been edited by JIB-89: May 22 2008, 06:38 PM

6 reps

FRIDAY

M.E Bench

Bench press: 60 x 8
80 x 6
90 x 4
100 x 2
110 x 1
120 x 1
130 (failed at lockout, lift assisted)

Chin ups: BW+20 x 6
BW+20 x 6
BW+20 x 5

Triceps pressdown: 35 x 10
35 x 10
35 x 10

D.B front raise: 25 x 10
25 x 10
25 x 9


Today didnt go as expected, as for the bench press, today i didnt do touch-n-go, rather i slowly lowered the weight to chest then pause, damn got big difference, Gotta work on form and shoulder, i still remember dave tate saying in one of his articles, its easy to have good form on light weight but its a different story when your lifting maximal weights... still not lifting straight, from now on im gonna do pause rather then touch n go for bench

bench wasnt a complete bomb, i wasnt stapled that bad , after i got a little assist to start from lockout, lift felt easy, i think shoulders are my weak point now

SUNDAY

M.E Deadlift

(Sumo) Deadift: 80 x 8
100 x 6
120 x 4
140 x 1
160 x 1
180 x 1
190 x 1
200 (FAIL)
200 (FAIL)

Side bends: 45(lbs) x 10
45 x 10
45 x 10

D.B Shrugs: 100(lbs) x 8
100 x 8
100 x 8

Hyperextensions: BW+10 x 15
BW+10 x 15
BW+10 x 15

No glutehamraises today.... legs were too tired
I normally start off my M.E deadlift with conventional DLs then i switch to sumo for the heavier loads. Today was diff, went sumo all the way... i felt it on my hamstrings first few sets, could've effected the outcome.... i just realised i never really train the sumo DL, my body really feels it with higher reps, at least i know what to improve now, not ready for 200 yet, i could only lift it of the ground, couldnt move it, 190 felt easier to lift this time though so theres a bit of progress kinda rushed it, doesnt look like i increased the weights at a proper increment....
Just to recap
1) start of with conventional style, dont wanna wear out before i reach the heavy weights
2) gotta train the Sumo dl with higher reps to perfect the form
3) increase weights at proper rate

TUESDAY

D.E Bench press

Bench press: (70 x 3) x 8

Dips: BW+30 x 6
BW+30 x 6
BW+40 x 5

Barbell rows: 70 x 6
70 x 6
70 x 6

Military press: 50 x 6
50 x 6
60 x 6

Hammer curls: 40(lbs) x 7
40 x 6
40 x 6

M.B crunches: 15, 15, 11

Tiring day..... Military press feels easier now, other than that nothing special

Thursday

D.E SQUAT

Squat: (80 x 3) x 8

Goodmornings: 80 x 8
80 x 8
80 x 8

Gluteham raises: 10, 8, 8

Medicine ball situps: 15, 15, 15

Had a whole lot of cardio after that.... grocery shopping ..... dragging all that plus my bags sure beats a farmer's walk damn tiring

Just something i wanna share, its nothing new actually, wondering if can get it in malaysia



This post has been edited by JIB-89: May 22 2008, 10:00 PM

SATURDAY

M.E Bench press

Close grip Incline B.P : 60 x 6
70 x 5
80 x 4
90 x 1
90 x 1
90 x 1
100 x 2

Triceps pressdown: 35 x 10
35 x 10
35 x 10

Plate raises: 20 x 10
20 x 10
20 x 10

Chin ups: BW+15 X 6
BW+20 X 6
BW+20 X 5

Hammer curls: 40 x 6
40 x 5

Looks like theres a bit of progress, was surprised with last set of the incline b.p, looks like i could have done a triple or more weird... thats it for now, too tired to think of anything

Will be taking a short break, i can feel the fatigue building up despite the progress, Gotta know this though, how does one tell if his CNS is burning out?

M.E Squat

Front squat: 50 x 8
60 x 6
70 x 5
80 x 4
90 x 2
100 x 2
110 x 1
120 x 1
130 x 0 (FAIL) lost balance
130 x 1

Back extensions: BW+10 x 12
BW+10 x 12
BW+10 x 12

Medicine ball crunches: 15, 15, 15

Dips: 20 x 6
40 x 6
50 x 3

No glute hamraises again, hams were fried from front squats, made a new record, dips were for fun, im exhausted will add other stuff later

Friday

D.E Bench

Bench press: (70 x 3) x 8

Dips: BW+40 x 6
BW+40 x 6
BW+50 x 2

Military Press: 60 x 6
60 x 6
60 x 5

Lat Pulldown: 70 x 6
70 x 6
75 x 4

-left arm is really bugging me now, dips are gonna take a backseat for a while
-No preworkout meal + (an old)left arm injury got in the way of training, still theres a bit of progress thinking of taking 1 week break soon

SUNDAY

D.E Deadlift

Sumo DL off 2 inch platform(i think): (110 x 3) x 8

(Conventional) Deadlift: 110 x 6
110 x 6
110 x 6

S M Knee raises: 8, 8, 8

Reverse Hypers: 8, 8, 8

This post has been edited by JIB-89: Jun 1 2008, 07:16 PM

THURSDAY

Floor press of 3 inch box(i think): 60 x 8
80 x 6
90 x 4
100 x 3
110 x 2
120 x 2
130 x 1

D.B tricep extension: 25(lbs) x 10
25 x 10
25 x 10

D.B row: 80(lbs) x 10
80 x 10
80 x (7 with left 8 with right)

D.B front raises: 25 x 10
25 x 10
25 x 10

Hammer curls: 35 x 10
35 x 10
35 x 8

-One hell of a workout... i think this is how the RE method is suppose to be done, felt pumps that i havent felt for months
-Floor press isnt any easier then the bench press, if anything it maybe more difficult.... just that theres no fear of being stapled

WEDNESDAY

M.E SQUAT

Box Squat: 80 x 8
90 x 6
100 x 5
110 x 4
120 x 3
130 x 3
150 x 2
160 x 1
170 x 1

Rever Hypers: 10, 10, 10

Medicine ball crunches: 15, 15, 15

(Plate holds and oly clean & jerk)

Hyperextensions: BW+15 x 12
BW+15 x 8
BW+15 x 10

-Decided to throw in clean&jerk to help with flexibility and front squats, the 'jerk' part felt easier DE effort paying off
-also to increase work capacity
-abs feeling a whole lot better, can start doing some real work soon
-is it just me or is HL Milk just... sweet? tastes like vanilla

This post has been edited by JIB-89: Jun 11 2008, 10:44 PM

Yea i know but its fun, whats more is i cant do a "proper" front squat if i cant learn to do a proper clean

FRIDAY

D.E Bench Press

Bench press: 70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 6

Close grip bench press: 80 x 6
90 x 5
90 x 3,3

Chin ups: BW+15 X 6
BW+15 X 5

Dumbell press: 45(lbs) x 6
45 x 6
45 x 6

Hammer curls: 35(lbs) x 8
35 x 8
35 x 6

-no preworkout meal, but had a shake in between sets
-timing was off, few mofos were staring away it became annoying (which is why on my last set of bp i did 6 instead of 3). seriously people, if you wanna use the bench just ask whether can share/work in or how many more sets more or go do something else first, dont stare at people with a stupid constipated look on your face