StrongLift 5x5
#14
Wednesday, 2009 August 19

ahhh... bad workout today, feeling damn exhausted after squat..feel like vomit, so i just keep it lower set and low weight

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x90kg
5x5x110kg ---- last set last reps with awful form

Military Press/ Push Press
1x10xOly Bar
3x5x40kg

Pendlay Row
1x10xOly Bar
1x5x60kg---no more energy

Seated cable row
3x10x80lbs

8am: Breakfast
soya bean
2 slice of WW bread
Multivitamin
Flaxseed oil

11am: Tea
1 slice of PB WW bread

12.10pm: Lunch
rice+Pork+vege
Teh ice

3pm: Tea
1 slice of PB WW bread

5pm: Tea
1 slice of PB WW bread

6.45pm: Pre
Nescafe
Biscuit
Oatmeal+raisin+orange juice

7pm: Workout

8pm: Post
1whey
2 glucose polymer

9.45pm: Dinner
Tuna
2 slice of WW bread
Multivitamin
Flaxseed oil


This post has been edited by yeah_guyz: Aug 19 2009, 10:18 PM

nais nais... koyak orgasm felt? =.=
when gonna leg press 320kg? haha

no koyak orgasm feeling, feeling exhausted nia.. probably eat too much b4 gym or other reason la

erm, leg press? never bother to do that, i just sit on that rest..lol leg press machine is beside squat rack

StrongLift 5x5
#15
Wednesday, 2009 August 25

lazy today only 3 set squat

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x60kg
1x5x80kg
1x5x90kg
2x5x112.5kg
1x4x112.5kg --- last rep failed

Bench Press
1x10xOly Bar
1x5x30kg
1x5x40kg
5x5x57.5kg

DB Inclince Bench Press
1x7x40lbs
1x6x40lbs
1x5x40lbs

DB Decline Bench Press
1x10x30lbs
1x10x30lbs
1x8x30lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg
1x5x115kg- with strap

Biceps concentrate negative curls
3x5x35lbs

Super set with
Two hand Triceps extension
3x15x20lbs

8.05am: Breakfast
2 slice of WW bread
Milk
Multivitamin
Flaxseed oil

10.30am: Breakfast
biscuit

12.10pm: Lunch
Mee
Coffee

4.30pm: Tea
biscuit

5pm: Tea
2 slice of WW bread

6.45pm: Pre
coffee
oatmeal+yogurt+raisin

7.30pm: Workout

9.20pm: Post
1whey
2 glucose polymer

10pm: Dinner
Chicken
2 slice WW Bread
Carrot
BEan
Multivitamin
Fish oil

12am: Supper
Milk+whey

StrongLift 5x5
#16
Sunday, 2009 September 6

after 10days off from gym, seems like lost alot of strength on squat, or perhaps due to heavy alchohol yesterday night

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
1x2x100kg
1x5x112.5kg ---- feeling damn heavy,damn
1x1x112.5kg ----Failed
2x5x100kg

Military Press/ Push Press
1x10xOly Bar
3x5x40kg

Pendlay Row
3x5x60kg

Wide grip Cable Pulldown
2x12x77.5lbs
1x12x90lbs

Seated cable row
3x10x80lbs


3pm: Brunch
rice+Pork+vege
Teh ice

6pm: Pre
Oatmeal+raisin+Yogurt

6.30pm: Workout

8pm: Post
1whey
2 glucose polymer

9.15pm: Dinner
Chicken
Carrot
2 slice of WW bread
Multivitamin
Fish oil

StrongLift 5x5
#17
Wednesday, 2009 September 13
low weight tody

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x60kg
1x5x80kg
3x5x102.5kg

Bench Press
1x10xOly Bar
1x5x40kg
3x5x60kg
1x4x60kg
1x2x60kg

DB Inclince Bench Press
2x12x30lbs
1x8x30lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg
1x3x117.5kg- with strap

Biceps concentrate negative curls
3x5x40lbs

Super set with
Two hand Triceps extension
3x15x25lbs


12.10pm: Lunch
Teh ice
Chicken rice

4.30pm: Tea
Milk

6.45pm: Pre
oatmeal+milk+raisin

7pm: Workout

9pm: Post
1whey
2 glucose polymer

9.30pm: Dinner
Chicken
popiah
Multivitamin
Fish oil

12am: Supper
Milk

StrongLift 5x5
#18
Wednesday, 2009 September 23


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x3x80kg
3x5x102.5kg


Military Press/ Push Press
1x10xOly Bar
3x5x40kg

Inverted Row
3x5xBW

Wide grip Cable Pulldown
1x12x65lbs
3x15x77.5lbs
1x8x90lbs
1x5x77.5lbs
1x12x65lbs

1pm: Brunch
rice+Pork+chicken
Teh ice

4pm: Brunch
Chocolate bar

6.15pm: Pre
Oatmeal+raisin+Yogurt

6.30pm: Workout

8.30pm: Post
1whey
2 glucose polymer

9.15pm: Dinner
Chicken
Carrot
Multivitamin
Fish oil

StrongLift 5x5
#19
Tuesday, 2009 September 29

Perfect Workout!

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
5x5x102.5kg

Bench Press
1x10xOly Bar
1x5x40kg
5x5x60kg

DB Inclince Bench Press
3x8x35lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg
1x5x117.5kg- with strap

Dips
1x5xBW


8am: Breakfast
Nescafe
Biscuit
WW bread
Whey

12.10pm: Lunch
Teh ice
Rice+Prok+egg+vege

4.30pm: Tea
Biscuit

6.15pm: Pre
oatmeal+milk+raisin

7.15pm: Workout

9pm: Post
1whey
2 glucose polymer

10pm: Dinner
Chicken
Tomato
Multivitamin
Chocolate bar

11am: Supper
Soy milk

WOW dude ur big 3 in one day. how does it feels at the end of the workout?

lol? i thought you used to train like that? Rippetoe?

it is just intense, when the poundage getting heavier, tend to rest longer.

easily took 1.5 hours to 2 hours including warm up and cool down.

and you will back with satisfaction and very deep sleep

lol, i didnt really follow ripptoe last time, it was close but not really the same as i was quite noob tat time and aft tat i went for max OT lol.

i already use to doing 3 compound in a workout in 1 years

Rippetoe>20 reps>Stronglift

it is tiring, that why i have dump alot accessories workout

Yeah, compound is very taxing, aft all the compound, the only i feels like doing is to get my postworkout drink and go home XD

when the poundage getting higher, i am tend to find a reason not go to gym, lol. scared of heavy squat.

StrongLift 5x5
#20
Friday, 2009 October 2

FUCcK THE DOMS!
today i still go to gym even with doms, thought i can handle it, but i cant...
After a several set of squat warmup, when comes to my workset which was 105kg, 1st reps feel very heavy, 2nd reps something bad feeling, 3rd reps feel like my ham muscle like , erm donno how to describe, something like muscle fibre moving or tearing..
lol, immediately stop and do some stretch.. and continue with 1 set of 5x80kg, and done the squat..
so no more training under doms, especially heavy squat

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
1x3x105kg
1x5x80kg

Military Press/ Push Press
1x10xOly Bar
1x5x30kg
5x5x40kg

Pendlay Row
1x10xOly bar
5x5x55kg

Wide grip Cable Pulldown
1x15x65lbs
3x12x77.5lbs
1x6x90lbs
1x10x77.5lbs
1x12x65lbs
1x30x52.5lbs



8am: Breakfast
Whey
2 WW bread

10.30am: Breakfast
1 WW bread

12.15pm: Lunch
Rice+pork+vege+chicken
Teh Ice

6.30pm: Pre
Oatmeal+raisin+Yogurt
1 WW bread

7pm: Workout

8.30pm: Post
1whey
2 glucose polymer

9.15pm: Dinner
Chicken
Tomato
Multivitamin
Fish oil

11pm: Supper
Chocolate

StrongLift 5x5
#21
Sunday, 2009 October 4


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
5x5x105kg

Bench Press
1x10xOly Bar
1x5x40kg
5x5x62.5kg

DB Inclince Bench Press
1x5x40lbs

Deadlift
1x5x60kg
1x5x80kg
1x5x100kg
1x5x120kg- with strap

Dips
1x2xBW



12.30pm: Brunch
3 eggs
3 Slice WW bread
Coffee

3.15pm: Tea
Teh ice
Rice+Prok+chicken

6.15pm: Pre
oatmeal+milk+raisin

6.45pm: Workout

8.30pm: Post
1whey
2 glucose polymer

9pm: Dinner
Chicken wing
Rice+Chicken
100 plus
Multivitamin
Fish Oil
Flaxseed oil

10.45am: Supper
Guava


Some Picture Of new Arrival

Supplement and Theracane


Close shoot, the white flood is free sample


Theracane-dont ask me what is that, google for it Xd

StrongLift 5x5
#22
Friday, 2009 October 10

nice workout. the overhead press become so damn easy after i squeeze my glute kuat kuat

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
5x5x107.5kg


Military Press/ Push Press
1x10xOly Bar
1x5x30kg
5x5x42.5kg

Inverted Row
3xFxBW

Wide grip Cable Pulldown
1x15x65lbs
2x12x77.5lbs
1x6x90lbs
1x6x77.5lbs
1x6x65lbs
1x20x52.5lbs

8am: Breakfast
Nescafe
Bread

10.30am: Breakfast
Biscuit

11am: Breakfast
Biscuit
Bread

1.35pm: Lunch
Rice+pork+chicken
Teh Ice

5.10pm: Snack
2 eggs

6pm: Pre
Oatmeal+raisin+Yogurt
1 WW bread

6.30pm: Workout

8pm: Post
1whey
1 glucose polymer

8.45pm: Dinner
Chicken
Tomato
Bean
3 slice WW bread

10.30pm: Supper
Fish oil
Flaxseed oil
Multivitamin

Mountain/Jungle Hiking @ Saga Hill Ampang

Friday, 2009 October 11

i think this is the 2nd time i goes for this kind of trip, the 1st trip was FRIM when i was in secondary school..lol so damn long d
my leg feel is so dumb when i on the way up..lol the yesterday squat just too nice, and on the way down, my quad(Vastus Medialis) was so painful and cramp.
nice Trip


6.35am: Breakfast
Nescafe
2 slice WW Bread
3eggs

10am: Tea
Whey
WaterMelon
Bread

11.45am: Brunch
Mee +pork+yong taufu

3pm: Lunch
1 slice WW bread
3 eggs
Fish oil
Flaxseed oil
Multivitamin

7pm: Dinner
Chicken Rice
Yong Taufu
Fish oil
Flaxseed oil
Multivitamin

11pm: Supper
Whey

StrongLift 5x5
#23
Tuesday, 2009 October 13


Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
5x5x110kg

Bench Press
1x10xOly Bar
1x5x40kg
4x5x62.5kg
1x4x62.5kg

Deadlift
1x5x60kg
1x5x80kg
1x3x100kg
1x5x122.5kg- with strap

Dips
1x5xBW
1x3xBW

8am: Brunch
3 eggs
2 Slice WW bread
Coffee

10.15am: Tea
1 slice WW bread

12.25pm: Lunch
KFC Snack plate+ice cream

4.50pm: Tea
1 slice WW bread

6.45pm: Pre
oatmeal+milk+raisin

7.30pm: Workout

9pm: Post
1whey
2 glucose polymer

9.30pm: Dinner
Chicken
BEan
Tomato

11.25am: Supper
Multivitamin
Flaxseed oil
Saya Meal

StrongLift 5x5
#24
Friday, 2009 October 15

Satisfied workout, new PR for Press and squat

Strength Workout

Squat
1x10xOly Bar
1x5x40kg
1x5x60kg
1x5x80kg
5x5x112.5kg

Military Press
1x10xOly Bar
1x5x30kg
5x5x45kg

Inverted Row
1x11xBW
1x8xBW
1x6xBW

Seated cable row
3x12x90lbs
1x5x100lbs
1x5x110lbs

8am: Breakfast
Whey
2 slice of WW bread

10.30am: Breakfast
1 slice of WW bread

11am: Breakfast
Biscuit
Bread

12.35pm: Lunch
Mee+duck
Teh Ice

4.30pm: Snack
1 slice of WW bread

6.15pm: Pre
Oatmeal+raisin+Yogurt
1 WW bread

7.30pm: Workout

9pm: Post
1whey
1 glucose polymer

10pm: Dinner
Chicken
Tomato
Bean
3 slice WW bread
Scrambled egg

11.20pm: Supper
Fish oil
Multivitamin
IKO biscuit