12 Jan 2009

Push Press

94 lbs x 5
104 x 3
114 x 3
124 x 3
144 x 3
134 x 3
134 x 3
134 x 3

DB shoulder press

50lbs x 9
45 x 12
45 x 10
35 x 15

DB lateral raise

25lbs x 15
25 x 15
20 x 15
15 x 15

Rear lateral raise

50lbs x 12
50 x 12
45 x 12
35 x 12

tricep push down

49 x 12
42 x 12
35 x 12
30 x 12

Ezy bar tricep extension

50lbs x 10
40 x 12
40 x 12
30 x 15

DB skull crusher

20lbs ech side x 9
15 x 12
15 x 12
15 x 12

Remark : with low carbs meal (100g brocolli + 200g chicken breast + 2 eggs) seems like doing quite a good job for my training thou. However, seems like after the weight increment for my push press, i have use up my energy for shoulder press, it seems a lil weaker than last training. Overall, it was a good evening



This post has been edited by jamis: Jan 14 2009, 12:39 PM

13 JAN 2009

Squat

114lbs x 5 77.5
134 x 3
154 x 3
174 x 3
214 x 1
199 x 3
194 x 3
174 x 3

Unsticking Set (lower than parallel)

45 x 3
45 x 3
45 x 3
45 x 3
45 x 3

(dont ask me why i didnt increase my weight)

45 degree leg press

630 x 10
540 x 12
540 x 12
450 x 12

Prone leg curl

150 x 12
150 x 12
130 x 12
110 x 12

Calf raise - on smith machine

Feet pointing outwards

160lbsx40

Feet pointing inwards

160lbsx40

Feet parallel

160lbsx40

Remark : The injuries on my femoris rectus is recovered WOOHOO. The training was good, but seems to be a lil exhausting but not to the lvl that feels like puking thou, i still happy with my low carbs pre workout at this moment and i wil up my carbs if i feel crappy on my energy hehe.

OW.................. my bad, was busy developing a project recently.

By the way this is my update.

Tues 24th March 2009

Push press

94lbs x 5 ( seems like my muscle havent wake up yet, a lil tired)
104 x 3 ( feels better)
114 x 3
124 x 3
149 x 1 ( not really have the confident to push the second time )
139 x 3
139 x 3
134 x 3
Target for 149 x 2 and above next week

Dumbell shoulder press

50lbs ech side x 12
45 x 12
40 x 10
30 x 12
Target for 55 x 12 at least for the first set

lateral raise

25lbs x 12
25 x 12
20 x 12
15 x 12
Target for 30lbs x 12 at least for the first set.

Rear Lateral raise

55lbs x 12
55 x 12
50 x 12
50 x 12 ( scare some guys infront of me off aft my last reps, putting down the weight a lil too hard. )

Will go to 60lbs next week since last week taking 65lbs and it kind of hurt my neck a lil.

Tricep push down

42lbs + plate x 12
42 x 12
35 x 12
30 x 12

Has been stagnate for quite sometimes, 49lbs at least 10reps for the first set next week.
cable push down

25 x 12
25 x 12
20 x 12
20 x 12

Still new for me, but still targeting 30 next week.

Remark: Seems like aft the push press, i use up quite a number of strength cant really push tat hard and my lateral raise seems to get easier, increase to 30lbs next week .



This post has been edited by jamis: Mar 25 2009, 10:23 PM

25th March 2009

Squat

114 x 3
134 x 3
154 x 3
174 x 3
214 x 3
204 x 3
194 x 3
184 x 3

Unsticking squat

134 x 3
134 x 3
144 x 3
144 x 3
154 x 3

45 degree leg press

630 x 12 ( slightly putting my hands on the laps and assist on the last few reps)
630 x 12
540 x 12
540 x 12

Prone leg curl

170 x 9
150 x 12
150 x 10
130 x 10

Remark : seems like my big 3 is going up quite well with the strength and those other exercises seems to be dropping. Anywhere, this few weeks i didnt really train, eat or rest well due to the hectic schedule and i lose some weight because of that. i m now weight ard 88.9 - 89.5 (previously was 90-91) but my waist do went down from 36 to 35.5. so at the mean time i guess i lose both muscle and fat. Anywhere, I m going to up my calories intake asap, cant afford losing any muscle anymore. LETS TRAIN THE F UP.

P/S: My stamina seems to be going down hill too, i think is time to load up some carbs for preworkout for this few days.





This post has been edited by jamis: Mar 27 2009, 10:31 PM

Bench press
94 x 8
114 x 3
134 x 3
154 x 3
189 x 1 (i was able to make it through 3 reps last week ><)
184 x 1 (still wan to tunjuk kuat)
174 x 3
174 x 3

dumbell incline press
55lbs ech side x 12
55 x 10
45 x 12
35 x 12

cable cross over
10lbs each side x 15
12.5 x 12
15 x 12
15 x 13

narrow barbell curl
80lbs x 7
60 x 8
50 x 10
40 x 12

hammer curl
25lbs ech side x 10

Remark : went to gym abit too late today, cant really do much, i miss out decline press thou.

By the way this is dinner and another 2 scoop of PB .



Night guys, sleep now.

yeah i consult the trainer, they said it is under maintenance .... i use the barbell incline bench, just remove the barbell ehhe but it is very frustrating tat u got to carry the 55lbs from one far end to another... good for burning aeh.

This post has been edited by jamis: Mar 28 2009, 09:40 PM

28 March 2009

Pull Up

13, 5, 5, 4 ,4, 3

Deadlift

134 x 3
164 x 3
214 x 3
264 x 3
314 x 3
284 x 3
284 x 3

dumbell row

70lbs ech side x 12
70 x 12
65 x 12
60 x 12

Isolated Lap pull down ( hammer stregth machine)

100lbs ech side x 15
100 x 12
90 x 12
90 x 12

supinated lat pull down (narrow grip)

55lbs x 12
55lbs x 12
47 x 12
47 x 12

Remark: Deadlift seems to be a lil harsh for me today and may be i miss the back training last week. Anywhere, wasnt a great day for me, got to go back to office on the weekend.

315lbs for 3 hehe. 1 rm... erm i never attempt on tat, i dont think is gona be far from 315... 320 - 325 i guess?

hummm... interesting, maybe i can attempt on tat.

31 March 2009

Push Press
94 x 3
114 x 3
124 x 3
134 x 3
144 x 3
149 x 3
139 x 3
139 x 3
139 x 3

DB shoulder press
50lbs ech side x 12
45 x 11
40 x 10
30 x 12

DB lateral raise

30lbs ech side x 12
30 x 12
20 x 12
15 x 12


DB rear lateral raise

55 ech side x 12
55 x 12
50 x 12
40 x 12

Tricep push down

42lbs+plate x 12
42 x 12
35 x 12
30 x 12

Tricep Cable push down
30 x 12
25 x 12
25 x 12
20 x 12

Remark: Seems like i m doing good this morning, having a whole meal pancake with syrup instead of 2 bananas and oatmeal +milk. Guess the solid meal beats everything hehe. Eventhou my eaa ran out, somehow i cant feel the different when training without eaa thou, just tat i sip more water when i m having my eaa.

NAISE! ><

Yeah now i got to agree those supplement meant more to fool the lazy man hahaha.

1/4/2009 (April fool - but my log is true k)

Squat

114 x 3
134 x 3
154 x 3
174 x 3
214 x 3 (WOO HOO)
204 x 3
204 x 3
184 x 3

Unsticking squat

134 x 3
144 x 3
144 x 3
144 x 3 (adjusted the safety bar a lil lower -cant really feel the strain)
144 x 3

45 Machine degree leg press

630lbs x 12 (with hands on the knee)
630lbs x 12 (with hands on the knee)
540lbs x 12
540lbs x 12

Prone Legs curl
150 + 15(just realize there is a small adjustment thinggy tat can add in minor weight) x 12
150 + 15 x 12
130 + 15 x12
130 x 12

Remark: Actually i have to continue with my calf raise, but my stomach wasnt behaving very too well and i am forced to go home and release. DAYAUMMM.

02 April 2009

Bench Press

94 x 3
114 x 3
134 x 3
154 x 3
189 x 1
184 x 2
169 x 3
169 x 3
169 x 3
134 x 10 (just to release the grief)

DB incline bench

55lbs ech side x 12 (feels good to push it to the last bit)
55 x 10
45 x 12
45 x 12


Cable cross over

10 x 12
12.5 x 12
15 x 12
17.5 x 12

bicep curl

80 x 7
60 x 8
40 x 12
40 x 12

Remark : woke up a lil too late today, din really complete my stuff today. Anyway, the bench press today sux and my db incline press was awesome, able to go against the feeling of giving up and the cable cross over seems to be quite easy thou... overall the training was average, could have done better .

Today my diet screwed up, miss my lunch due to some stupid customer so my interval of starvation is ard 7 hours, thx customer, pay back my protein and gym fee.

3rd April 2009

Pullup
10, 5, 5, 4 ,4, 3

Deadlift
134 x 3
164 x 3
214 x 3
264 x 3
314 x 3
294 x 3
294 x 3


DB row

75lbs ech side x 12
75 x 12
65 x 12
65 x 12

supinated lat pull down (narrow grip)

28.5 kg x 12
28.5 kg x 12
22kg x 12
22kg x 12

Remark: extremely tired this morning guess i dont have enough sleep the night before.....

It is all about cycle bro, i m focusing on strength at this moment and it is quite addictive too. Growth? oh yeah my chest is getting more define thou, my training is more like a mix ard with HVT, so... as u can see i m doing lower reps for compound exercises, and oth like incline press i dp 12 reps for 4 sets.

Oh well, u can owas try out, if u work for u, then awesome else change it. There is no absolute right for bodybuilding, else there wont be so many kind of training method lying ard . cheers buddy.

09 April 2009

Bench Press

94 x 5
114 x 3
144 x 3
154 x 3
194 x 1 YAY! Got pinned on the 2nd reps lol.
184 x 3 I can feel the strenght here. Feels good.
184 x 2 Oh great i got pinned again on the 3rd reps
174 x 3
114 x 10 <-- just for the fun of it

DB incline bench press

45lbs ech side x 12 ( reduce weight to make sure my form is correct)
45 x 12
40 x 12
40 x 12

Cable Cross Over

12.5 x 12
15 x 12
20 x 12 (the diff between the 15 and 20 is huge dayum)
15 x 12

Barbell curl

80lbs x 6
60 x 12
50 x 10

Spider Curl
30 x 12 - IT BURN

Remark: Stupid incline bench sent for repair for ages. True fitness u sux. I tot of doing 3 sets of spider curl, but aft that one attempts, DAYUM feels like my whole biceps is on fire. Took my towel and head home.

YES tats very far, carry a 55lbs on each arms isnt fun at all. The bench only lost one pin for the seat, and it needs to take dunno how many year to get a new pin. YES why only one incline and so may other stupid machine ... GARHHHHH

11 April 2009

Barbel Upright row

40lbs x 12
70 x 12
80 x 12
80 x 12

behind back barbell shrug

134 x 15
184 x 15
204 x 9
204 x 9 ( my grip....)

Abs cable crunch SUPERSET with hanging leg raise

Whole stack ( 45...lbs? not sure) x 15
hanging leg raise x 12
whole stack + 1 plate x 15
hanging leg raise x 11
whole stack + 1 plate x 15
hanging leg raise x 10
whole stack + 3 plates x 15
hanging leg raise x 11

Reverse Barbel curl

40lbs x 12
40x 12
30 x 12
30 x 12

Reverse preacher curl

20 x 12
20 x 12
30 x 12
30 x 12

barbel wrist curl

50lbs x 40

db wrisst curl

25lbs x 40 ech hand

Remark: For the upper forearms training, i tried to slow down and concertrate on the muscle contraction with lower wieght, and it feels alot better than just CURL it and today i actually feel tat my forarms are exhausted. Great exercise. Awesome weekend.

14 April 2009

Push Press

94lbs x 3
104 x 3
114 x 3
124 x 3
154 x 3
159 x 3 (HOHHOOHOHO)
149 x 3
149 x 3

DB shoulder press

40lbs x 15
40 x 12
35 x 12
25 x 15

DB lateral Raise

25lbs ech side x 12
25 x 12
20 x 12
15 x 12

DB Rear Lateral Raise

50lbs x 15
50 x 15
45 x 15
40 x 15

Tricep push down

42lbs x 15
42 x 15 (hardly)
35 x 15
30 x 15

cable push down

20 x 8 ( too heavy)
15 x 15
10 x 15
10 + plate x 15

Barbel Tricep Extension

30lbs x 15 ( just do it for fun)


Remark : Try to brush up my forms recently, most of the weight are reduce and compensate by the reps (15reps). Since most of the exercises (HVT), my form seems to going out of shape during 10reps and above and therefore my solution for this might just decrease my weight and push it to 15reps, make it burn real hard. My lateral raise needs to refine i guess. Great training day. =)

17 April 2009

Pull Up
10,7,6,6,3

Deadlift

114 x 3
164 x 3
214 x 3
264 x 3
319 x 3
284 x 3 <feel extremely lazy and tired and i stopped>

DB Row

75lbs x 12 ech
75lbs x 12 ech
65lbs x 12 ech
65lbs x 15 ech

Hammer Strength Isolated lat pull down

100lbs ech side x 15
100lbs ech side x 12
90 lbs ech side x 12
80lbs ech side x 15

Cable row

65lbs x 15
65 x 15 (some PT go and bug me with the stupid free training session stuff, rest like 3 mins becoz of him)
57 x 15
47 x 15

supinated close grip lat pulldown

0 <-- run out of time.

Remark : Was a little tired today due to stay up late last night. Dam Well, guess my program gona be a diff one next week, time for a little change. Since i m going to head to redang on may, So i have decided to cut out my fat a little. Here come my anabolic + caloric deficit diet, going for 3 weeks. Cheers ppl.