Squat

114 x 5
134 x 3
154 x 3
174 x 3
214 x 3
219 x 1 ->failed on second reps.
194 x 3
194 x 3
194 x 3

unsticking my squat
(a lil bit higher than parrallel)
114 x 3
(parrallel)
114 x 3
(a lil bit lower than parrallel)
114 x 3)


45 degree Legs press

warm up
270lbs x 12
workset
630lbs x 10
540lbs x 12
450lbs x 12
360lbs x 12
360lbs x 12 - just feels like doing it

Prone leg curl

130lbs x 12
110lbs x 12
110lbs x 12 -- i hope nobody see my expression tat time
90lbs x 12

Calf raise
(feet pointing forward)
35lbs each hand x 30

(feet pointing outwards)
35lbs each hand x 30

(fee pointing inwards)
35lbs each hand x 25 - PHAIL

Remark: Feels like having great energy for the day, awesome. Attempted on picking my sticking point, first i tot that 50% of my 1rm is too light, but when i reach the last attempt (lower than parrallel a lil) i feel like - hey where is my legs? Wonderful exercise. After the workout, i got a lil dizzy, i guess it is a awesome sign of exercise.

unsticking my squat
(a lil bit higher than parrallel)
114 x 3
(parrallel)
114 x 3
(a lil bit lower than parrallel)
114 x 3)

I like how you call it UNsticking your squats.

Seems like it's working well for you, wish I could say the same for me. I'm stuck with working about 145-155 only. 165KG was madly difficult and I failed 170 TWICE. Crummy sh*t...

Only thing I'd change is to "unstick" your squats at your WEAKEST position first. Mine's above parallel. A video will show best (The last 2 squat failures is me)



SO take a video, and analyze where your weakest point is. From that position, adjust the rack, and squat off it. Do a few light fast ones, then do your heaviest sets of 1-3 reps for about 3-5 sets.

You don't have a "Dynamic Effort" or "Speed Work" day, so you ought to do a few lighter sets and then move to the heaviest sets. That way, you'd have "killed two stones with one bird" ( )

Thx for the video, yaya tats exactly the "sticking" feeling. (tats wat happen to melast night too lol)

I think i will go for 60% next week for the unsticking exercise.

Thursday 11/12/2008

Bench press

94lbs x 8
114 x 5
134 x 3
154 x 3
199 x 1 (dun dare to attempt second one)
179 x 3
179 x 3
179 x 2 (failure)

Incline Dumbell Press

50lbs x 12
50lbs x 12
45 x 12
40 x 12

Cable Crossover

7.5 lbs each side x 12
10 lbs each side x 12
12.5 lbs each side x 12
12.5 lbs each side x 12

Gironda Neck press

Empty bar x 12
64lbs x 10
74lbs x 8
74lbs x 10

Barbell Curl - shoulder width grip

20lbs x 12
70 x 8
70 x 3 <-- wat the heck
60 x 7
50 x 8
40 x 8

Dumbell Hammer Curl

25lbs each side x 8
25 x 8
20 x 10
15 x 12

Remark : Did a slight modification on my chest day by adding in cable crossover and gironda neck press. The weight seems to be light and easy for the crossover, but it looks harder than i though hehe, but it was a good one. My benchpress stuck at 199lbs , i think im going to reduce it to 194lbs to push it to 3 reps at least for the last sets.

Monday 16 DEC 2008

Push press

94lbs x 5
104 x 3
114 x 3
124 x 3
139 x 3
119 x 3
119 x 3
119 x 3

Shoulder press

45lbs ech side x 12
45 x 10
40 x 10
35 x 13

!!some mofo was sitting at my towel while i was getting my dumbbell, curse him to grow hemoroids.!!

Dumbell lateral Raise

25lbs ech side x 12
25 x 10
20 x 10
15 x 12

Rear Lateral Raise

50lbs ech side x 12
45 x 12
40 x 12
35 x 12

Cable tricep push down

42lbs x 12
42x 10
37x 12
35x 15

overhead tricep extension

50lbs x 8
40 x 12
40 x 12
30 x 12

Remark : feel totally winded today, i guess it was my diet for last two days, have been deloading my carbs intake on the weekend to 50g per day, guess i got to pump up a lil for my carbs today, cant afford to screw up my squat.

Tuesday 16 December 2008

Squat
114lbs x 5
134 x 3
154 x 3
174 x 3
219 x 1 --> and i stuck at the bottom
199 x 3
199 x 3
199 x 3


Unsticking sets--Above parallel--
134 x 3
134 x 3

--Parallel--
134 x 3

--Below parallel--
134 x 3
134 x 3

45 degree machine leg press

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

Prone legs curl

130lbs x 12
130 x 12
110 x 12
90 x 12


Remark : The smith machine was occupied most of the time, cant do my calf raise .... decided to go home. Didnt feel like puking last night, guess my stamina has improved and i think my prone legs curl can increase to 150lbs soon .

Thursday 17 December 2008

Bench press

94 x 8
114 x 3
134 x 3
144 x 3
184 x 1 < - -great i failed and lack of confident
164 x 3
164 x 3
164 x 3


Incline dumbell press

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


Gironda neck press

empty bar x 12
64 x 12
74 x 10
74 x 10

cable cross over

10 lbs each side x 15
12.5 lbs x 12
15 x 13
15 x 13

barbell bicep curl

70lbs x 10 <-- without warm up i excel.
60 x 7
50 x 8
40 x 10

Remark : A normal workout day, i cant get my strength back to my bench press, i guess i will lower my weight and try to push again....still wonder i did i manage to push such a heavy weight last time.

Eh Jamis what's your somatype ? Do you use fat burner ?

haha, good questions i m trying to figure tat out too, i was tall and skinny but tend to store fat very fast, i dun have wide shoulder ...gaining muscle wise still average i guess... ecto meso? im still guessing... but my belly looks abit endo thou lol.


nope i dun use fat burner. I drink green tea for the purpose of fat burning thou.. but i din take it consistantly therefore i cant conclude if it is working or not .... i just like to take it during work to cut down my coffee intake.

Fri 18 Dec 2008

Wide grip Pull up
10,6,5,4,4,3

Deadlift
114 x 5
164 x 3
204 x 3
264 x 3
304 x 2 -> i didnt use staps, fail on grip on 3rd reps

Pendley Row
94 x 5
114 x 3
134 x 3
154 x 3
174 x 3
154 x 3
154 x 3
154 x 3

Machine isolated lat pulldown

125lbs each side x 15 ( using straps)
125 x 13 (using straps)
115 x 12
100 x 13

Seated cable row

77lbs x 12
67 x 12
57 x 12
57 x 12

Narrow grip supinated pull down

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

Remark : Overall look good, just added in my supinated pull down, gona find out my maxes, nex week gona increase the weight again. Using the machine with strap indeed felt a lil weird but can do more than normal grip thou :s.

Monday 22 DEC 2008

Push press

94lbs x 5
104 x 3
114 x 3
124 x 3
144 x 2
124 x 3
124 x 3
124 x 3

Shoulder press

50lbs ech side x 5 --> fail attempt on the bech without back support.
50 x 12 --> swap to another bench with back support
45 x 12
35 x 13


Dumbell lateral Raise

30lbs ech side x 12
25 x 12
25 x 12
15 x 13

Rear Lateral Raise

50lbs ech side x 12
45 x 12
40 x 12
35 x 12

Cable tricep push down

49lbs x 10
42 x 12
42 x 10
35 x 13

overhead tricep extension

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

Dumbell Skull crusher

20lbs ech side x 10
15 x 12
15 x 14
5 x 20 <-- cant find where the heck is the 10lbs.

Remark: overall, good training but i think i have my training too early and my preworkout meal still running in my stomach. ><

Squat

114 x 5
134 x 3
154 x 3
174 x 3
219 x 0 --> failed
194 x 0 --> failed
184 x 3
184 x 3
184 x 3

unsticking my squat
(a lil bit higher than parrallel)
154 x 3
154 x 3
(parrallel)
154 x 3
154 x 3
(a lil bit lower than parrallel)
154 x 3


45 degree Legs press

650lbs x 8
540lbs x 12
540lbs x 12
450lbs x 12


Prone leg curl

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

Remark : CURSE THE TRAINER GROW 10 HEMOROIDS ON HIS S. Stupid trainer hogging the squat rack for stupid lateral raise exercise and back exercise and therefore i m forced to squat without safety bar and i lost confident and I CANT EVEN SQUAT 194lbs. HOPE U LOSE UR JOB TRAINER. I tot i can attempt 219 for 3 reps last night, and thx to u mr bs trainer.

Real ecto hardly gains weight at all ... Plus the fact that you're working out ... I'm almost the same as you. I was tall (6'2) but not very skinny .. Kinda chubby but not obese type ... Standing at 92kg now ...

My weight is increasing man ever since I start working out ... from 82kg to 92 kg now it's already 10kg ... I don't know what I gain since I don't have any calipers here to measure my bodyfat ... but the mirror tells me that I gain neither fats nor muscle ... but the funny thing is my weight increased by 10kg lol ...

And by the way I was thinking about using green tea ... but after I checked the price I found that they cost a bomb man ... RM35 for one box .. don't know how many packs and can last how long ... If in the end even Lipo 6 is cheaper why don't I use Lipo instead ? lol.

I have been training for long, before i was in bodybuilding, i was 67kg and now i m standing at 91-92kg. now i just make sure that my waist do not get any wider as i gain weight and tats how i measure my fat composition thou lol. But i think i m not fully ecto thou, if i eat i gain but got to eat quite alot thou lol. But i think u need a before and after pic to spot the diff, sometime we just got use to wat we have by standing infront of the mirror everyday haha and tats wat i do thou.

LOL, indeed those tea are expensive, i got mine like 25saches for rm7-8 i thinkl, yeah u can try lipo 6 out, i m think of that as well, but i have not make up my mind on when to do my cutting (it never seems enuf) and when i do cutting i will definately try out some of the fat burner. But most importantly for fat gain and loss is all due to one factor - the CARBS. lol when i reduced those last time i almost lost about 3kg, tat was intense.

Oh well I think my carbs intake per day now is around 200 grams ... I think still have to lower that by a lot. I eat oats for breakfast, half cup of rice for lunch and dinner ... That's already like a big change for me since I eat a hell lot of rice for each meal before I worked out.

What I need from the Lipo is the energy provided since I lose my energy fairly fast throughout the workout .. and some stubborn body fat still doesn't wanna go off zZzz ... I'm gonna lower down carbs to only breakfast and post workout.

yeah mine is ard the same as urs. my breakfast carbs is ard 50g and lunch i try to keep out rice IF POSSIBLE. The thing now is that i think i gona reduce my carbs for preworkout and replace by White flood, but still got to sort out my financial for tat supplement. Besides that i think carbs cycle seems to work pretty well for me. i reduce my carbs intake to 50 when i m on my off day (sun and sat) my tummy looks abit flatter than before but still on the same weight hehe.

I think the AMP2 gives a better preworkout boost compared to lipo6, tats wat i read from the bb.com forumers.

Dam, imagine if i can have clean lunch + no preworkout carbs my daily carbs intake will be 110 only lol.

But i think if u really want to go into cutting, reduce calories intake maybe the best solution but dun do it for too long. do it phase by phase slowly reduce ur cal to 2000.

This post has been edited by jamis: Dec 24 2008, 12:11 PM

Yeah I wanna cut but I don't even have enough muscle mass to show people yet ... Hell but who cares I'm tired of the fats that are annoying me ... Plus CNY is around the corner must cut to buy new clothes.

I'm still comparing different fat burners ... Seems like only Cy6ex supplying AMP2 here. No matter what I think I should try it first .. been doing very hard to cut but couldn't gain very much progress ... I haven't tried any fat burner before but I wanna try it to see it's effect ... and cut as much as possible til the shape I like and maintain without fat burner later. However AMP2 doesn't seem to have as many good reviews as AMP1 had ... too bad it was banned.

You gonna buy AMP2 too ?

This post has been edited by JustForFun: Dec 25 2008, 10:43 AM

Yeah, talk about CNY tats an headache since i m going back to my hometown, if i avoid eatting carbs, i bet my mom will kill me. However, my low carbs diet seems to helping me a lil, i dint lose any weight but my abs are kind of visible ( the middle line is showing). So i think after CNY i may consider the LIPO 6 or AMP2. The most review i get from AMP2 is more likely to be a energy booster.... may be lipo6 + white flood. Sounds like a powerful combination.... but tats gona cost me bomb.

p/s: by the way, i have been not going to gym for the forth day, dammit. lots of stuff comming up recentlu, take it as a deload phase haha just to make me feel a lil be better.

This post has been edited by jamis: Dec 30 2008, 04:55 PM

I think there's a reason why Lipo 6 is getting overhyped ... AMP2 seems to be less popular, every fat burner articles I went through, Lipo 6 will be in the top 5 list...

Aiya Chinese New Year just eat away la ... Giving time to reward yourself ... Those carbs won't show the devilish effect so fast anyway ... lol.

From one article i read regarding the fat burner, it is most probably only doing like 5% job in fat burning thou, not sure, but it works AWESOMELY well on some individual hehe.

Yeah CNY got to let go a little, last year i gained 2kg in a week. this year i dunno how much i will gain thou.