22 April 2009

+=Starting of my full HVT training today=+


Squat

114 x 10
134 x 10
154 x 4 (lose balance, Leg went soft)
154 x 8 (Din't know it was that tough)

Machine Leg press

540lbs x 15
540 x 15
450 x 15
450 x 15

Prone leg curl

150 x 15
150 x 14
130 x 15
110 x 15

Remark: Eventhou the training was short, but i almost puke in the gym, i skipped my calf raise(smith machine), cant really continue. Man... HVT squat is a killing move. Still got to accomodate with the high volume squat, have been doing low reps, cant take it when it comes to high reps. So who says weight training cant train cardio.

today was my first day on hvt on squat, my endurance wasnt there. Before that i was doing low reps, ard 214lbs 3rm hehe

lol, swapping from low reps to high reps really a pain in the ass. man.. 120kg tats almost close to my dl lol.


lbs bro, i m still try to adapt to the high reps squat, i dun have the endurance at this moment lol. i consider tat my current best attempt haha got to wait for next week. Ur 20reps is insane lol.

hehe, just use the safety bar, put it slightly lower than the lowest point of ur squat can go. But make sure dun let ur ego overwhelm u, if no go means no go, just squat down and drop the bar behind.

Tat 85kg 10 reps x 3, sounds torturous, tmr is my squat day again, i think i will down more carbs. lol.

Indeed bro. LOL no safety bar and no weight dropping tats ultimate combination, i bet u need at least two person to assist u on tat if u wan to do lol.

Yeah, agree lol.

29 April 2009

Squat

114 x 10
134 x 10
174 x 8 (cant take it)
154 x 10
134 x 10

Machine 45 degrees leg press

540 x 12
540 x 12
450 x 12
450 x 12

Prone leg curl

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

Remark: Oh man, eventhou the squat has gotten better, somehow it is taxing me madly. Again feel like puking during training and extremely exhausted aft training lol. Feeling sleepy now....

30 April 2009

Bench press

84lbs x 15
114 x 12
144 x 12
154 x 8
144 x 8

DB incline bench

45lbs ech side x 12
45 x 12
35 x 15
35 x 15

Incline bench

64 x 15 (smith machine was in used)

Smith Machine

50lbs x 15 (the bar is not counted right?)
100 x 12
90 x 12

Cable Cross over

12.5 ech side x 15
15 x 12
17.5 x 12
15 x 15

bicep curl

70lbs x 10
50 x 10
40 x 15

Spider curl
40 x 10
30 x 11
20 x 12

Remark: Feels complete on my chest. Nice.....

02 May 2009

Pull Up

10,5,5,3,3

Deadlift
134lbs x 5
164 x 3
214 x 3
264 x 3
324 x 3
304 x 3
284 x 3


DB row
80lbs ech side x 15
75lbs x 15
65 x 15
65 x 15

Machine(Hammer strength) Lateral Pull down

110 ech side x 15
100 x 15
100 x 15
75 x 15



Cable Row

67 x 15
67 x 15
57 x 15
47 x 15

Remark: Was abit winded during the training, not able to grab a good night sleep for the night before and made me rest longer between sets. Got to fix on that

This post has been edited by jamis: May 3 2009, 03:56 PM

05 May 2009

Add in some comparison on my exercises to indicates if there is any improvement(mark in red).

Squat
114 x 10
134 x 10
154 x 10
164 x 8
134 x 10

LAST WEEK


45 degress Machine leg press

540 x 15
540 x 15
450 x 15
450 x 17



Machine Prone legs curl

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



Remark: Couldnt really get a good sleep last night, nephew was crying like mad and the weather wasnt as nice as well. Having hard time waking up. Oh man....

By the way, my squat seems to have tuned pretty well, next week can attempts more i guess. No improvement in prone legs curl but however it wasnt as exhausting as last week thou .

13 May 2009

Squat

114 x 10
134 x 10
154 x 10
184 x 3 <-- face turn
154 x 10

45 degree machine leg press

540 x 15
540 x 15
450 x 15
450 x 15

prone leg curl

150 x 15
150 x 15
130 x 15
110 x 15

Remark: Attempting on the Squat for the max weight is a lil too much ego and end up with only 3 reps.

Still working on my cutting phase, reduced my caloric intake for like 400 -500 at this moment.. still going fine. Below is the outline of wat i eat

0600 - 6 whole eggs + 1 banana + two/a slice of whole meal bread+multi vits + vit c
0700 - Workout
0800 - postworkout - whey + 2table spoon glucose
0930 - Whey + 2 scoop of pb + a handful of peanuts OR Whey + 300g of sunflower seed + pumpkin seed
1300 - lunch near office, try to reduce rice intake but lots of meat and vege
1630 - Whey + 2 scoop of pb + a handful of peanuts OR Whey + 300g of sunflower seed + pumpkin seed
1930 - 200g chicken breast + vege + thousand island sauce
2230 - Whey + 2 scoop of pb + vit c + fish oil + vit e --> Sleep

total of my food intake should be ard 2500 to 2600 cals a day. Another month to go for my cutting then i will be back on my bulking. Please do advise me on my cutting phase/

small meals? wat do mean by tat?

Basically i take tat as my meal replacement, easy and fast (with the whey, it consist ard 400cals, i can refine it become 600cals which is good for bulking too) and yet with low carbs contain. U can try out flaxseed with the greatness of omega3 fat.

---

Added on May 14, 2009, 10:16 am14 May 2009

Bench Press

94 x 12
114 x 12
134 x 12
154 x 8
114 x 12

Incline DB press

50lbs x 15
50lbs x 12
40lbs x 13
35lbs x 15

Incline smith machine press

110lbs x 12
90 x 12
90 x 12
80 x 12

Cable Cross over

10 ech side x 15
12.5 x 15
15 x 15
15 x 15

barbell curl

70 x 10
60 x 10
40 x 12

barbel spider curl

40 x 12
30 x 12
30 x 12

Remark : increased on my incline db press and oth still fluctuating. Nice weather last night, able to catch some good sleep, awesome training day.





This post has been edited by jamis: May 14 2009, 10:16 AM

haha, i just started about like 3-4 weeks before that was mixing hvt with some strength training. Nah, my update wasnt that consistant and my thread owas hit the bottom lol may be tat was the reason.

21/5/2009

Green - Getting worse
RED - Improvement

Bench Press

94 x 12
114 x 12
134 x 12
154 x 8 <-- got to push harder for this for next week.
134 x 12

Incline DB press

50lbs x 12 was 50lbs x 15
45lbs x 15 was 50lbs x 12
45lbs x 15 was 40 x 12
35lbs x 15


Cable Cross over

10 ech side x 15
12.5 x 15
17.5 x 15 <-- was 15 x 15
21 x 15 <-- was 15 x 15

barbell curl

70 x 10 80 x 7 <-- is this a improvement ???
60 x 12 <-- was 60 x 10
50 x 12 <-- was 40 x 12

barbel spider curl

40 x 12
30 x 12
30 x 12

Been really held up this few months didnt manage to keep the journal up to date. Dayum.

17/6/2009
Wedsnesday

Squat

empty bar x 10
94lbs x 10
114lbs x 10
134lbs x 10
154lbs x 11 ( will try to push it till 12 reps and increase weight on last set)

45 degree Legs press

560lbs x 12
560lbs x 12
450lbs x 12
450lbs x 12

Prone leg curl

150lbs x 15
130lbs x 15
DIZZY AND GAVE UP.

Remark: Wasnt a good day, didnt had sufficient breakfast, the eggs i bought was rotten was force to dig out some oth stuff fuel my training but too bad, it wasnt enought. After the training, sitting there for like 20minutes to recover.

Besides, i have cut down my rest time on the squat to improve my stamina.


18/6/2009
Thursday

Bench press

94lbs x 12
114lbs x 12
134lbs x 12
154lbs x 7 (the bar didnt really touch my chest for the 8th)
124lbs x 12

Incline DB press

60lbs x 0 (tot of being hero and cant even lift the db. ><)
55lbs x 12
45lbs x 15
45lbs x 13
35lbs x 15

Cable cross over

10lbs each side x 15
20lbs each side x 12
17.5lbs each side x 15
15lbs each side x 15

Barbell Shoulder Width Curl

80lbs x 6
60lbs x 12
50lbs x 12

Barbell Wide Grip Curl

40lbs x 12
30lbs x 12
30lbs x 15

Close Grip spider curl

40lbs x 10
30lbs x 12
20lbs x 15

Remark: Woke up a lil too late today, dont have enough time to stick in my gironda neck press. I have done some refinement on my Bicep exercise by adding a few new exercises.

sorry i miss out your post here.

carbs more than protein o.O.

Buddy u can look into anabolic diet which u can get more calories from FAT instead but ofcoz - healthy fat like nuts, olive oil and etc, check out their nutritional fact, i bet u know whcih one suit the best. Besides, on ur protein, eggs, milk, meat, tuna, ham(would really recommend) and etc. In the office it pretty hard to tapau the stuff and makan every 3hrs, so wat i owas did is nuts and whey. but if u can eat meat and stuff like tat, go for those, it is better than taking whey,

19/06/2009
Friday

Pull up

12,8,6,6

Deadlift

134lbs x 5
164lbs x 3
214lbs x 3
264lbs x 3
324lbs x 3
294lbs x 3
274lbs x 3

DB row

75lbs x 15
75lbs x 15
65lbs x 15
65lbs x 15

Cable row

67lbs x 15
67lbs x 15
57lbs x 15
47lbs x 15

<supinated Pull down skipped as running out of time>

Remark: The deadlift for the heaviest wasnt seems to be as tought as last week, i guess my preworkout meal did fuel me a lil energy. Besides, other exercises with 15 reps, really exhausting to keep a rest time between 45sec to 1 mins really torturing (for lazy s like me) hehe. It would be better if i have completed my supinated pull down thou.

Aite i will try tat, thnks for the head up.



This post has been edited by jamis: Jun 27 2009, 06:18 PM

Jon yeap, i just tried out the deadlift first then pull up, it doesnt impact my lift much and my pull up seems to degrade alot lol.

anyway, my lift today:-

27/6/2009 - Saturday - lazy day

upgright pull

50lbs x 15
60lbs x 15
80lbs x 15
80lbs x 15 (can feel the burning and soring, very nice)

Barbell Shrug (bar behind)

134lbs x 15
154lbs x 15
174lbs x 11 (grip gone)
174lbs x 13 (grip gone again)

Barbell Shrug (bar infront)

134lbs x 15
154lbs x 15
174lbs x 15
164lbs x 15

machine side shrug

45lbs each side x 16
60lbs each side x 16
85lbs each side x 16
85lbs each side x 16

reverse barbell curl

30lbs x 50 (it burns both my forearms and front delt)

db reverse wrist curl

15lbs x 30 each side

Calf raise

-parallel
90lbs x 50

-outward
90lbs x 50

inward
90lbs x 50

Plank - 30sec
side plank - 30sec each side.


Remark: seems like this 1 hour i can perform quite a num of exercise thou hehe. The calf raise feels awesome, it is like fire burning from the ground to ur calf. Anyway, awesome training. and had banana leaf rice for postworkout with lots of chicken and lamb. Satisfaction.

hehe let me try tat for a month

30/6/2009 Tuesday

Seated DB shoulder press

15lbs x 15 (warm up)

45lbs x 15
45lbs x 13
35lbs x 15
30lbs x 15

Lateral DB Raise

30lbs x 15
30lbs x 15
25lbs x 15
20lbs x 15

Rear Lateral DB Raise

55lbs x 15
55lbs x 15
50lbs x 15
50lbs x 15

Tricep Push Down

42lbs +plate x 15
42lbs x 15
35lbs x 15
30lbs + plate x 15


Tricep Push Down ( Robe)

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




Remark: Bad day, the night be4 stay up too late.

1/7/2009 Wednesday

Squat

114lbs x 10
134lbs x 10
154lbs x 11
154lbs x 8

Unsticking set for squat

114lbs x 5
134lbs x 5
134lbs x 5

45 degree legs press

450lbs x 15
450lbs x 15
360lbs x 15
360lbs x 15

Prone legs curl

130lbs x 15
130lbs x 15
110lbs x 15
90lbs x 15

Remark : Squat is getting worse, therefore i had added in my sticking sets to improvise it. It seems like my performance are getting worse lately, guess i need a deloading phase soon.