i will try to limit my workout to 1 hour...(excluding warm up cardio and abs (15 mins)
That chest press is machine chest press, a bit different one...its seated type....not really heavy yet, some guys in my gym can do 60/70kg per side...freaking amazing..

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Added on November 22, 2008, 5:56 pmthanks but i think its a bit 'wet' now....yeah, i've been pulling down and rowing very hard but it is still like that though i do see improvements but its not easy to make it wider though hahah..(blame the rib structure haha)

I don practice deep anymore, my max is parallel ..i've kinda twisted and injured my knee before and hence i'm not going that deep anymore, dont wana take the risk ...so long my poundage increase, str and muscle inc i'm happy...basically i squat because i like the pump,sweat and the feel of it...and of course its the best leg workout!
Sigh...damn sad wei...triceps, traps not growing jer...

This post has been edited by Sp00kY: Nov 22 2008, 05:58 PM

22/11/08

0745: 2 eggs, 1 cup of milk, 3 mini paus
1100: Bakuteh (1 bowl of rice, a lot of meat meat meat meat)
1300: sky trekking until 1700

No workout for today, sky-trekking took me almost 1/2 a day adi, nice and tiring!

Nice development. I think ur hitting the sweet spot. Whatever ur doing, ur doing it rite.

BTW what's the difference between Syntrax Matrix and cassein? Same stuff rite? sustained release protein.

This post has been edited by myvi5949: Nov 22 2008, 07:20 PM

You still train at FF at night? Great improvement there!
Can share with me what you took as supplement?
I also taking 5 meals a day with whey protein, but no gain.

matrix is protein blend,it is with casein and whey....whereas casein is purely casein...

yes, still training there. thanks.
i`m still taking the normal stuffs, ON whey/Syntrax Matrix/ON casein, depending on my mood on which i want to take haha...erh sometimes it really depends on ur workout...

Wow you workout 7 days a week .. what great determination =.=

well, if i can and have the time, i will workout, afterall it takes 1 hour only

Here upon request. First off, congrats on the great progress. Glad to see another HVT trainee. =) My comments on your back workout. Ditch one of the pulldowns. The back is a large muscle group and you need to hit it with different angles with different exercises, wide grip, narrow grip, horizontal and vertical rowing movements.
Learn the mind muscle connection. The weight does not matter, it will not matter if you don't get the form right. When doing any form of pulling, remember, use your arms only as hooks. Pull with your elbows, not with your arms. Learn to visualize this mind muscle connection. Feel your back working, squeeze the lats at the end of every positive phase of the movement. Especially with rowing movements, for example cable rows, make sure your shoulders roll back at the end of the positive phase of the rep. Contract the back muscles.

If you want, i can take a workout video of me doing cable or machine rows for you, that' way you'll know what i'm talking about.

So, again, ditch one of the pulldowns, keep the wide grip lat pulldown to the front, pull it towards your upper chest, roll shoulders back, don't just pull the weight down. Stick your chest out at the end of the movement. Ditch the db rows, go for cable rows or barbell rows to replace that. I don't recommend Pendlay rows, Terry says they're a waste of time. Add shrugs (bb or db variety) at the end of your workout. I suggest investing in a pair of wrist straps.

sorry for replying late. I was outstation and will not be able to train for the next week as well...

greatly appreciate your advise and please do share me any videos on proper ways of executing the exercises.

btw, u mentioned doing cable rows, how shud i positioned my body? besides, arent barbell row similar to pendlay row?

will keep an eye on wrist straps too!

what are you training for chest? my chest workout is always bench incline, bench flat and flys and its getting a bit boring...any comments?

nonetheless, really appreciate your help!!

Cable rows are done seated. I'll take an instructional video for you on Tuesday.

My chest workout consists of Incline db presses, Incline Smith machine presses, flat dumbell bench press, barbell bench press, machine chest presses.

Pick any 3 of the above. Do not do all! Lol.

Then i finish it off with 4 sets of isolation exercises such as cable crossovers or db flys.

ooh, then our chest exercise looks pretty similar too! ehhe, yeah man i wont do all, hahahah...
however, my machine chest press might be slightly different i guess, there are 2 machines, one where the grip will be at chest level and the other one the grip will be at abs level (grip finishing position is at chest level), i guess its more for lower chest..not sure too.

i love cable crossovers too!!love the pump!!! hey bro, mind showing a video of u doing cable crossover too? thanks thanks thanks thanks!!!

Here are the 2 vids you requested:-

got it bro, i`m back and will try seated row later....ur cable cross over posture looks similar to mine though hehe..

6/12/2008

Back on training:

Brisk walk 11 mins, HIIT 4 mins

DB Chest Incline
2 X 12 X 17.5 kg/arm
5 X 10 X 20 kg/arm

DB Chest Flat
2 X 12 X 17.4 kg/arm
3 X 10 X 20 kg/arm

Cable Cross Over
4 X 15 X 50
2 X 15 X 60

Wide Grip Lat-Pull Down
2 X 12 X 45
3 X 12 X 50

Seated Cable Row
2 X 12 X 45

Crunches on ball with weights behind head
8 X 12 X 20 lbs

8/12/2008

Squat
1 X 12 X 60
1 X 12 X 70
1 X 12 X 80
1 X 12 X 90
1 X 12 X 100
1 X 10 X 110
1 X 7 X 120
1 X 5 X 120

Leg Extension
1 X 12 X 45
1 X 12 X 50
1 X 12 X 55
1 X 12 X 60
1 X 12 X 65
1 X 12 X 70

Deadlift
1 X 5 X 80
1 X 5 X 90
1 X 1 X 110

Abs (machine)
1 X 30 X 35
1 X 20 X 40
1 X 20 X 45
1 X 20 X 70
1 X 20 X 75
1 X 20 X 80
1 X 15 X 90
1 X 10 X 95

Cable Cross Over
2 X 15 X 60
1 X 15 X 70

9/12/2008

Diet

0700 - Milk + oat + bit of whey
1030 - Tuna
1300 - Muesli + milk, tuna
1625 - Tuna
1740 - 4 sices of wholemeal bread + PB, Tuna
2000 - 1 scoop of whey
2100 - broccoli, 2 eggs

Workout
12 mins brisk walking

DB Incline chest press
2 X 12 X 17.5kg/arm
4 X 12 X 20
1 X 9 X 20
1 X 7 X 20

DB Flat chest press
4 X 12 X 20kg/arm

Machine Incline Chest
2 X 10 X 20kg/side

Machine Chest Press
2 X 12 X 30kg/side
4 X 12 X 35
2 X 4 X 40 (just couldn't hit 5 reps)

Cable Cross Over
2 X 15 X 45
2 X 15 X 50
1 X 15 X 40

Crunches on Swiss Ball
8 X 30 X 20 lbs

This post has been edited by Sp00kY: Dec 10 2008, 07:23 AM

10/12/2008

Diet
0645: 2 WM bread + 2 eggs, 1 WM bread + sausage, 1 WM bread + PB, 1 slice fruit cake
1100: Tuna
1300: Broccoli, Tuna
1700: Tuna
1815: 4 slices WM bread + tuna
2030: 1 scoop of whey
2100: pan-fry smoked salmon

workout
EZ barbell bicep curls
3 X 12 X 12kg/side
SUPERSET
Overhead triceps extension
3 X 20 X 12kg

Rest 1 min

EZ barbell bicep curls
3 X 12 X 12kg/side
SUPERSET
Overhead triceps extension
3 X 20 X 12kg

Rest 1 min

EZ barbell bicep curls
2 X 12 X 12kg/side
SUPERSET
Overhead triceps extension
2 X 20 X 12kg

Rest 1 min

EZ barbell bicep curls
2 X 12 X 12kg/side
SUPERSET
Overhead triceps extension
2 X 20 X 12kg

Completed entire workout in 15 mins

Crunches on swiss ball
4 X 200

Note: supersetting without rest for 3 sets is FUN!

This post has been edited by Sp00kY: Dec 11 2008, 11:49 AM

11/12/2008

diet
0645: 1 cup of oats+muesli with milk + 1/2 scoop whey
1030: Milk + 1/2 scoop whey
1230: 1 capati, vege, mutton curry, 1 scoop of whey
1600: 1 scoop of whey + milk
1900: Steamboat Porridge
2130: 1/2 scoop of casein

DB Shoulder Press
1 X 12 X 11.5kg/arm
Superset
DB Upright Row
1 X 12 X 11.5kg/arm

Rest 30 seconds and repeat the above for another 9 times.
Total: 10 sets shoulder press, 10 set upright row

This post has been edited by Sp00kY: Dec 11 2008, 10:24 PM

12/12/2008

diet:
0645: Oats + 1/2 scoop of whey
1030: 2 eggs + tuna
1230: Rojak
1530: 2 eggs + tuna
2000: 5 oatmeal biscuits
2200: 1 scoop of whey + dex

Workout
5 mins jog 10km/h

Wide Grip Pull Down
2 X 12 X 40
6 X 12 X 45

Seated Cable Row
2 X 12 X 30
2 X 12 X 35
2 X 12 X 40
1 X 12 X 30
1 X 12 X 35

Upper Back Row
1 X 12 X 30
1 X 12 X 35
2 X 12 X 40

Lower Back
1 X 20 X 40
1 X 20 X 45
1 X 20 X 50
1 X 20 X 55

Dumbbell Shrugs
1 X 20 X 17.5kg/arm
2 X 20 X 20
2 X 20 X 22.5

This post has been edited by Sp00kY: Dec 13 2008, 05:40 PM

15/12/2008

Diet
0645: Muesli + milk + 1/2 scoop of whey
1000: 1 egg + tuna
1300: 3 eggs + tuna + 3 banana
1600: tuna + 2 eggs
1800: Oats+milk
2000: 1 scoop of whey
2230: 1 bowl of chicken soup

workout:
10 mins walking, incline 15, 7km/h

Squat
1 X 12 X 60
1 X 12 X 70
1 X 12 X 90
1 X 10 X 100
3 X 12 X 110

Leg Press
2 X 12 X 50
4 X 12 X 100
2 X 12 X 120

Leg Curl
1 X 12 X 45
1 X 12 X 50
1 X 12 X 55
1 X 12 X 60
1 X 12 X 65
1 X 12 X 70

Calve Raise
1 X 30 X 100
1 X 30 X 120
1 X 30 X 150
1 X 30 X 160
1 X 20 X 160


This post has been edited by Sp00kY: Dec 16 2008, 07:55 AM