lbs per dumbbell if i put the ech ehhe. coz the ez barbell lightest are 20lbs so instead of using the barbell i do dumbell skull crusher.

Thursday 09/10/2008

Chin ups

11,6,4,3,3,3

Deadlift

139 x 5
164 x 5
164 x 5
188 x 5
259 x 5
259 x 5

pendley row

94 x 5
104 x 5
104 x 5
114 x 5
149 x 5
149 x 5

Isolated lateral pull down (Hammer strength machine)

35 (each side) x 15
60 (each side) x 15
60 (each side) x 15
70 (each side) x 15
97.5 (each side) x 15
97.5 (each side) x 13

Gona attempt 100 for nex session.

Seated cable row (narrow grips)

19 x 15
33 x 15
33 x 15
47 x 15
57 x 15
57 x 10

Reverse barbell curl (forearms)

20 x 15
30 x 10
30 x 10
40 x 8
40 x 8
30 x 10

Seated wrist curl

10 ech x 20
15 ech x 20
15 ech x 20
20 ech x 20
25 ech x 15
25 ech x 10

Remark: i have put in too much exercises for today, takes me 1.30hr to complete, but overall feels like having a great training tonight especially the deadlift wif straps (strength +10 kind of feeling).

Had my chicken i gona hit the bed, good night guys.



This post has been edited by jamis: Oct 11 2008, 10:17 AM

Friday 10 OCT 2008


Barbell Upright Row
40 x 15
50 x 15
50 x 15
60 x 15
70 x 9
60 x 10

Barbell shrug
94 x 15
114 x 15
114 x 15
129 x 15
164 x 15
164 x 16

Leg raise with weight
5 x 15
15 x 12
15 x 12
20 x 10
20 x 11
10 x 15

Parallel Bar Abdominal Knee Raises
16,15,15,15,15,18

Machine crunch
35x15
45x15
45x15
55x15
75x11
75x12

Remark : Was having a big preworkout meal yesterday - 3 scoop of oat + 250ml milk + small bowl of rice + 1 fish + veges. and during the training i cant feel any exhaustion. Awesome.

Sometime really feel annoyed on those same bunch of faggot who hogging the dumbells and bench and can train more than 20 mins on the same plc same exercise. really wish they break their spine and stop gym for a year dammit.



This post has been edited by jamis: Oct 15 2008, 09:52 AM

October 14, 2008 TUESDAY

Military press

64 x 12
64 x 8
74 x 6
79 x 5
89 x 5
84 x 4


Shoulder press

15(each side) x 15
25 x 15
25 x 15
30 x 12
35 x 7
35 x 9

Dumbbells lateral raise

10 x 15
15 x 15
15 x 15
20 x 12
25 x 8
20 x 13


Dumbbells rear lateral raise (on a incline bench)

15 x 15
25 x 12
25 x 12
30 x 12
35 x 8
35 x 8 <form wasnt at good>




Barbell bicep curl (close grip-with straight barbell)

20 x 10
80 x 5
70 x 6
60 x 6
30 x 15
30 x 13



Dumbell hammer curl

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

Remark : my military press seems to be weak, and i think i need to refine on my form, my back is slightly pain today dam....

::UPDATE:: just did a search just now, found out that i m actually doing overhead press instead of military press, my feet are wide apart, dammit. might try on over head press again nex week with proper form (elbow forward).

Drank coffee on 6 training on 8, and i cant sleep at night until 12+

This post has been edited by jamis: Oct 15 2008, 10:26 AM

Yo ppls , any recommended low fat milk to intro ?

my preference are good day and HL .

HL it is then Thanks

October 21, 2008 Monday

Military pressOverhead Press

64 x 8
64 x 8
74 x 8
79 x 8
84 x 6
84 x 6


Shoulder press

15(each side) x 15
25 x 15
25 x 15
30 x 15
35 x 10
35 x 10

Dumbbells lateral raise

5 x 15
10 x 15
10 x 15
15 x 15
20 x 10
20 x 9


Dumbbells rear lateral raise (on a incline bench)

10 x 15
15 x 15
15 x 12
25 x 12
30 x 8
30 x 8




Barbell bicep curl (close grip-with straight barbell)

20 x 10
50 x 10
50 x 10
40 x 8
30 x 10
30 x 13



Dumbell hammer curl

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


Seems like i m over ego towards weight...i m suppose to do my deloading .

By the way, the lemonade Purple wraath is awesome.

There's a joke on Crossfit.com, about this;

So we can only train one bodypart a week?
Try telling an athlete that. Try telling your swimming coach that; "Erh, coach...we did swims yesterday. Don't you think we should train another bodypart today? Maybe we'll do, skipping ropes"

You don't have to wait till next week to try again. You can just try again the moment you read about it. Also, if you're going to concern yourself about military presses foot stance.....I highly suggest....this may sound a little rude...but....seek a doctor.

Too many bodybuilders concern themselves about the slightest of form, yet if you take a second and think, in recruiting maximal muscle fibers (I AM looking at it in a bodybuilder's POV) your main goal is to squeeze the fcking rep like a hungry lion. You're not gonna bloody care about whether your feet stance is wide, or narrow, you just wanna get that last godamn rep to kill the last bit of muscle fiber that's still alive. You don't bloody care anymore because as your form starts to breakdown, you know that all the supportive muscles are working overtime to still hold your arm into position while you execute the last of the reps. You're tearing the last bit of fiber, trying to finish the set. And that's the only thing you're thinking about.

If there's one thing that separates the strongest and biggest bodybuilders, it's not whether their stance is wide or narrow. It's not even about "Oh, strict form on my isolations". It's about holding on to the bar as hard as you can while you try your hardest to finish the entire high rep set. It's about feeling the burn, but ignoring it because you know pain's only temporary. It's not about being satisfied that you press 100KG. It's about knowing that they're weightlifters out there that press 160 KILOGRAMS. About knowing that Zydrunas Savickas did an Apollon Axle clean and press for 170KG x 8 reps.

If you cannot understand the hardcore mentality, you're only, and will ONLY stay mediocre. If someone with a nickname as stupid as pizzaboy can understand this, you should be able to, too.

humm seems that i have put too much concern on it thou, thx for the pointer but however, i do feel a lil back pain aft the military press i did last time (my shoulder was pointing outwards - ard 20 degree), so i m jus worry if i m going to spoil my spine, as monday i did a overhead press, it seems pretty alright and at the end of the sets i can feel my shoulder burning (not to the level like when u r doing bicep curl).

I was reading from sumwhere as well, the jerk when u attempt for ur last reps is actually good and on the other hand if i m really concern on the military press i m more likely to miss the last bit of the burn so, over head press gona be my choice.

Weds 23 / 10 / 2008

Squat

84 x 8
94 x 8
94 x 8
104 x 8
134 x 8
134 x 8

45 degree leg press

180 x 10
270 x 10
270 x 10
360 x 10
450 x 8
450 x 8

45degree calf raise

450 x 18
450 x 18
360 x 18
270 x 18
270 x 18
180 x 20

Prone leg curl
30 x 12
50 x 10
50 x 10
70 x 9
110 x 8
110 x 8

Remark : It seems to burn more vigorously when the weight is reduced. This week seems to be a really lazy week for deloading. And somehow physically it seems that i have lost some fat on the belly

Weds 29 Oct 2008

:: Starting of my strength training today and the following program was inspired by pizzaboy ::

Overhead Press

89 lbs x 3
94 x 3
99 x 3
104 x 3
109 x 2
104 x 2
99 x 3

Shoulder press

25 ech side x 8
30 x 8
30 x 8
35 x 8
40 x 8
45 x 5
45 x 3 (shouldnt have even think about it )
40 x 8

Lateral raise

10lbs ech side x 8
15 x 8
15 x 8
20 x 8
25 x 8
25 x 8

rear lateral raise

20lbs ech side x 9
25 x 8
25 x 8
30 x 8
30 x 8
35 x 8
35 x 8

Barbell Bicep curl
80lbs x 5
70 x 6
60 x 6
50 x 6
40 x 8
40 x 8

dumbell hammer curl
20 x 8
25 x 8
25 x 8
30 x 6
30 x 6

:: i dunno if i have done this correctly, please leave any advice that u think might be relevant, low reps for those compound exercise, for isolated 6-8 reps. ::

OH.....boy....I wonder if I told you wrong infos.....

Overhead presses....probably isn't going to help you recruit enough muscle fibers to consider it as a main workout. I'll suggest changing presses, into PUSH presses/bench press as you can use more weight there.

It should go more like this alright?

Say my main for today's deadlifts;

1. Deadlift

20KG x 5
60KG x 3
100KG x 3
120KG x 3
140KG x 3
160KG x 3
180KG x 3 (Very difficult)
190KG x 1 (Say this is too heavy for me, so I drop to 170KG)
170KG x 3 x 3 (Optimally, I'd like to hit, 6 sets, but if it's too heavy, three triples will do)

Next week, I'll try and make my 170KG feel lighter than this week.

Then what are my supporting muscles for a deadlift? Legs....back....in my case, traps as well cuz I add a short shrug at the top.

So I work on my supporting muscle or weak position. Alright, so I've a long torso, thus a strong midsection is important. Thus I do this

2. Good mornings

20KG x 10
40KG x 5
60KG x 5
80KG x 5
100KG x 5 x 3 (Because after doing a 170KG for 3 triples, 100KG'll feel light)

Okay I'm done.

I'm almost gassed out, but I feel there's still a little bit in me....something simple. What supporting muscles left? Okay, fcuk supporting muscles...I wanna satisfy that bodybuilder in me...bicep curls;

3. Bicep curls
20KG x 10
40KG x 8
50KG x 3 x 8

So you get what I'm saying? At the top set, always maintain the weights used, and finish as many sets as you can. If you feel too tired for triples, do doubles. If doubles cannot, do singles. The weight has to feel, reasonably heavy. Like you'll be okay, can finish, confident for the first 3 sets, the last 2 sets, you'll have your doubts, but you CAN pull it off.

The thing with such training, is feeling. You must feel right.

And also, you must analyze your weak points in the lift, and correct it. If you're weak in a deadlift, off the floor, use a 2" deficit for your lift. If your lockout's weak, do heavy rack pulls.

I hope you get what I'm roughly trying to say.

Ah.... now i get it. Yeah sometime i do feel the disatisfaction for the last set but somehow my mental told me "tats the amount u did usually, u dont need to do more" then i will start to get lazy, think i m going to get through with this hehe. Tonight will be my bench night, cant wait YAY.

will update my squat i did last night later, got to go out now cheers

This post has been edited by jamis: Oct 31 2008, 12:11 PM

30 oct 2008

Squat

164lbs x 3
174 x 3
174 x 3
179 x 3
184 x 3
184 x 3
189 x 3

45 degree machine leg press

360lbs x 9
450 x 8
450 x 8
540 x 8
540 x 8
590 x 6

45 degree machine calf raise

540 x 15
540 x 15
500 x 16
500 x 16
450 x 15
450 x 20

machine Prone curl

50 x 8
70 x 8
70 x 8
90 x 8
110 x 8
130 x 8

i have a feeling that my squat can hit at least 75lbs each side next week. Oh yeah pizzaboy, i m going to do the push press from now onwards, it seems to be more logical way to optimize the overall muscle fiber.

Aft the penang trip, my gut gets a lil bigger

now i feel a lil weird, when i was in the gym just now, i m doing those cable push down, dumbell skull crusher and etc i did sumthing like this....

cable push down

20 x 10
25 x 8
42 x 3
49 x 3
24 x 3 x 5

dumbell skull crusher

10 x 8
15 x 8
20 x 5
25 x 3 x 5

so ... for this isolated exercises should i do like how u mention about bicep curl?? or i need to push the reps up?? coz wat i have learn before was isolated exercise = high reps no matter wat. I really lost for this one......

Isolation=High reps unless you can bicep curl 140KG x 4 like Magnus Sammuelson.

Hehe got it buddy, thx again.

07 nov 2008 Friday

Bench Press

94 x 8
114 x 8
134 x 3
154 x 3
174 x 3
184 x 1
164 x 3
164 x 3
164 x 3


Dumbell Incline Press

25 ech side x 15
30 x 12
30 x 12
35 x 12
40 x 12
45 x 12
45 x 12

Tricep cable push down

15 x 15
20 x 15
20 x 12
25 x 12
30 x 12
35 x 12
42 x 6

dumbell skull crusher

5 ech side x 15
10 x 15
15 x 12
15 x 10
20 x 9
20 x 8

Dumbell pull over

25 x 15
35 x 15
35 x 15
45 x 12
55 x 12
55 x 12


Remark - finally i have time to update my journal ... recently was kind of swarm and my diet has gone a lil bit hair wired and gain a bit of fat i guess... waist seems to be getting abit.... wider

12/11/2008 - Weds

Squat

110 x 8
114 x 5

124 x 3
134 x 3
145 x 3
165 x 3
185 x 3
205 x 3
215 -- FAIL ( lose balance on half way up)
175 x 2 -- FAIL on the third

45 degree leg press (Machine)

360 x 10
450 x 8
450 x 8
540 x 8
590 x 8
590 x 8

45 degree calf raise

640 x 18
640 x 18
590 x 18
590 x 18
540 x 18
450 x 20

Prone curl

50 x 12
70 x 10
70 x 10
90 x 9
110 x 8
130 x 8
130 x 5 -- Failed on the 6th

Remark : At last i have sometime to do my homework here. By the way, due to the heavy training, i have lose my balance twice this week, one is the push press and the oth one which is my squat. It seems that i have roughly figure out my max weight for my sets. It is quite freaky when the weight is half way up and lose the balance, i should have realize my limit for those weight, luckily i still manage to stablize myself to replace the bar back to the rack.