Nice. PJ as in Petaling Jaya ? Cuz i need someone from KL to help me about routes LOL . I'm frm Penang but i'm going to KL end of this month for some project.

yaya, lol, u asked the wrong person. I dont drive here both my gym and office is just walking distance lol. where r u heading neway?

Putrajaya JPN . And planning to stay in TunesHotel.

Adui, dude, putrajaya is very far from kl eh. i been there once only wif my boss lol. try to ask oth forumer, may be they know the way.

Alamakz . LOL . KK . Thanks anyway.

Wednesday 11 sept 2008

Bench press
94 x 12
114 x 8
114 x 8
129 x 8
154 x 7
154 x 5


Incline dumbbell press
25 x 12
30 x 8
30 x 8
35 x 9
50 x 8
50 x 6

Triceps pull down

15 x 16
20 x 15
20 x 15
25 x 15
35 x 12
30 x 15

Barbell triceps extension

20 x 15
30 x 14
30 x 12
40 x 8
40 x 8
30 x 12


Skull crusher
20 x 12
30 x 12
30 x 12
40 x 8
40 x 6
30 x 12



remark:

I m still having trouble on my skull crusher and barbell triceps extension's sets due to the available barbell. See how it goes, may be replace the exercises with something else =(.

Just wondering, why don't you replace the skull crusher and all that with lying dumbbell skull crushers?

ooo coz i never know about the dumbell skull crusher , did a search, seems to be quite similiar except the gripping to more to hammer kind of gripping, i think i will replace that wif the dumbell. Thx pb.

Thursday 05/09/2008

Chin ups

8,6,4,3,3,3

Deadlift

139 x 5
164 x 5
164 x 5
188 x 5
246 x 5
246 x 5 - added 5lbs

pendley row

94 x 5
104 x 5
104 x 5
114 x 5
144 x 5
144 x 5

Isolated lateral pull down (Hammer strength machine)

35 (each side) x 15
60 (each side) x 15
60 (each side) x 15
72.5 (each side) x 15
97.5 (each side) x 12
97.5 (each side) x 10

Seated cable row (narrow grips)

20 x 15
30 x 12
30 x 15
40 x 12
67 x 8
57 x 15

Tuesday

Military press

64 x 12
74 x 8
74 x 6
79 x 6
88 x 6
88 x 4


Shoulder press

20(each side) x 15
25 x 8
25 x 8
30 x 9
40 x 7
40 x 6

Dumbbells lateral raise

5 x 15
10 x 15
10 x 15
15 x 12
20 x 10
20 x 10


Dumbbells rear lateral raise (on a incline bench)

25 x 12
30 x 8
30 x 8
35 x 8
50 x 6 - last two the form was out...i count it as 6 reps even i did an 8
45 x 8




Barbell bicep curl (close grip-with straight barbell)

20 x 10
70 x 8 - AMAZINE
70 x 3 - AMAZINELY weak too
50 x 8
30 x 8
30 x 9 - BURNNN BABY BURN



Dumbell hammer curl

10 (on each hand) x 12
15 x 8
15 x 8
20 x 6
25 x 6
25 x 6 - on the 7th, my body move wif the weight.. dont consider it as a rep.

Remark : At the beginning of the training i was really hyper to lift, i never felt this during shoulders day, guess must be the big bowl of brown rice+chicken+vege but somehow on the Dumbbells rear lateral raise the energy kind of drain away and the bicep curl and the rest just feel normal... hummm tat sudden boost of energy is awesome thou. haha

Complaint : Some stupid S bunch of idiot keep talking and talking and talking on the adjustable incline bench for 15mins for 1 exercise and i have no choice but to use the incline bench for smith machine. Those ppl shall be exile from gym forever.

Wednesday 17 sept 2008

Bench press
94 x 12
114 x 8
114 x 8
129 x 8
154 x 6
154 x 6


Incline dumbbell press
25 x 12
30 x 8
30 x 8
35 x 8
45 x 8
45 x 8

Triceps pull down

15 x 16
20 x 15
20 x 15
25 x 15
35 x 10
30 x 15

Barbell triceps extension

20 x 15
30 x 14
30 x 13
40 x 10
40 x 8
30 x 12


dumbell Skull crusher
5 each side x 15
10 each side x 12
10 each side x 12
15 each side x 10
20 each side x 6 <-- bad forms
40(replaced with barbell) x 8


Remark : it seems tat the dumbbell skull crusher is harder for balancing, however i m going to mix this wif barbell thou.

--Holiday is awesome--

---

Added on September 20, 2008, 11:13 pmI forgot wat i did for fri and thur.. nvm

just an update, did an root canal on my tooth, dam the process was...... scary. Gona take agood sleep, nex 2 weeks gona have my second phase. God pls give me the balls to handle this.

By the way, my weight drop quite evenly since last month (approximately), tummy getting smaller, back lining is more visible...

This post has been edited by jamis: Sep 20 2008, 11:13 PM

30 sept 2008

It has been a week i never update my journal, been really busy with my work. Saturday night has been drinking and yesterday i went to have a weight in i lost about an kg ( 91.7 last week) and i m 90.7/.8 last night. I think i have lost lots of fluid from my body. Guess i have to gulp down lots of water.

Aite anywhere, heres my update : -

Tuesday

Military press

64 x 10
74 x 8
74 x 8
79 x 5
88 x 5
<in between my fren came and tok to me about buying supplement online - and i was overwhelm by tat about >3mins):x
88 x 6


Shoulder press

15(each side) x 15
20 x 12
20 x 12
25 x 9
35 x 8
35 x 9

Dumbbells lateral raise

5 x 15
10 x 13
10 x 13
15 x 12
25 x 8 - try to be funny.
20 x 9


Dumbbells rear lateral raise (on a incline bench)

25 x 12
30 x 10
30 x 8
35 x 8
45 x 8
45 x 8 - wasnt impressive.




Barbell bicep curl (close grip-with straight barbell)

30 x 8
70 x 8
60 x 6
50 x 8
30 x 8
30 x 10



Dumbell hammer curl

10 (on each hand) x 12
15 x 8
15 x 8
20 x 8
30 x 6
25 x 8

I dont know why the hammer curl seems to be easier than last session.. :S



This post has been edited by jamis: Oct 7 2008, 10:10 PM

Added on October 7, 2008, 12:00 pmMonday 06 octorber 2008

Military press

64 x 12
74 x 8
74 x 9
79 x 6
84 x 4
84 x 4


Shoulder press

20(each side) x 15
25 x 8
25 x 8
30 x 9
40 x 7
40 x 6

Dumbbells lateral raise

5 x 15
15 x 12
15 x 12
20 x 10
20 x 10
10 x 15


Dumbbells rear lateral raise (on a incline bench)

25 x 12
30 x 8
30 x 8
35 x 8
45 x 8
40 x 8

Barbell close grip bicep curl

20 x 12
70 x 8
70 x 4
50 x 8
30 x 12
30 x 12

dumbell hammer curl
10 es x 15
20 es x 12
20 es x 12
25 es x 8
25 es x 7
15 es x 15

Feel extremely weak on my military press.... when can i achieve 25lbs on each side ? :s

Squat

100 x 8
110 x 8
110 x 8
129 x 8
164 x 7
164 x 5

45 degree leg press

270 x 12
360 x 10
360 x 10
450 x 8
540 x 8
540 x 7

45degree calf raise

540 x 15
590 x 15
590 x 15
450 x 15
450 x 15
360 x 20

Prone leg curl
50 x 12
70 x 10
70 x 10
90 x 9
130 x 7
110 x 9

Remark

Very lazy day, could be the preworkout meal tat i had (chicken wif potato), still i love oat and milk's power. Another factor:- mentally fatigue, too many stuff to concern today in the office. By the way, gona have a good sleep and get ready for tmr. TRAIN LIKE THERE IS NO TMR.

P/S: Anyone can suggest me some good energy/mood enhancer??

Ever tried sugary milo with nescafe?

sounds fascinating. Tats how long b4 workout? 10mins b4? since the gi seems to be quite high.

Feels like trying holick as well if this is the case

Wednesday 09 oct 2008

Bench press
94 x 12
114 x 8
114 x 8
129 x 8
159 x 5
154 x 6


Incline dumbbell press
25 x 12
30 x 8
30 x 8
35 x 9
45 x 9
45 x 9

Triceps pull down

15 x 16
20 x 15
20 x 15
25 x 15
35 x 11
30 x 13

Barbell triceps extension

Warmup wif dumbell tricep extension (overhead) 10 x 15
20 x 15
20 x 15
30 x 15
40 x 12
40 x 10
30 x 10


dumbell Skull crusher
5 ech x 15
10 ech x 12
10 ech x 12
15 ech x 12
20 ech x 8
15 ech x 10


Remark: I should have keep track on my training last week, it seems like i m using the wrong weight again.

By the way i found out the culprit who makes me weak, it was the chicken chop wif some mash potato, insufficient carbs to fuel my training. Yesterday was awesome wif those oats and milk + some fruits + eggs. i can feel the force wif me.

Weight in yesterday, found out i gain 0.4kg compare to monday, might be the water or might be fat... dam i just increased my calories on tues... if it cont to gain in weight in a rapid manner, i gona trim down on the cals in the morning thou.

Wow, you really focus on pre WO meals and the effects on training huh?
btw, your weights are ALL in pounds?

Yeah, it affects alot for me lol. The weights are in pounds hehe i m not tat strong.

Then poundages are for 2 dumbbells or per dumbbell? >.< I noticed u had an "each" for skull crushers.