07/07/2009 - Tuesday

DB Push Press

25lbs ech side x 10
35lbs ech side x 10
50lbs ech side x 8 (wobbled)
40lbs ech side x 10

Shoulder press

40lbs ech side x 15
35lbs x 13
30lbs x 13
25lbs x 15

Lateral Raise

30lbs ech side x 15
25lbs x 15
25lbs x 15
20lbs x 15

Rear Lateral Raise

55lbs ech side x 15
55lbs ech side x 15
50lbs ech side x 15
50lbs ech side x 15

Face Pull

10lbs x 15
15lbs x 15
25lbs x 12 (lose balance)
20+plate x 15
20+plate x 15

Tricep pushdown

49lbs x 15
42 x 15
42 x 15
35 x 15
35 x 15

Tricep Pushdown (Robe)

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

Barbell Tricep Extension

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

Remark: Great training with newly introduced face pull and db push press into my exercise. Feels like front delts is stimulated, awesome training.

8/7/2009 - Wednesday

Squat

empty bar x 7 (warm up)

114lbs x 10
134lbs x 10
164lbs x 10
169lbs x 7


Unsticking squat - Parallel

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

45 degrees Leg press

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

Prone leg curl

155lbs x 15
130lbs x 15
110lbs x 15
Give up, feel like puking.


Remark: Thx to my breakfast this morning (1 scoop Whey + 3 scoop oats + a banana + coffee + greeen tea), able to break my stupid plateau at 154lbs but aft the training i was totally exhausted and make a few pit stop before i reached home. Dunno love of hate for this kind of feeling.

Recently I have played around with my pre workout meal, below is my experience on diff preworkout meal:-

6eggs + a banana + 2 slice of wholemeal bread wif kaya + CL whiteflood

-strength 6.5/10
-endurance 6/10

Mutton Tortillas - 200g of mutton + lettuces + tomatoes + parmesan cheese flake + a piece of whole meal tortillas (30g of carbs)

-strength 4.5/10
-endurance 4.5/10

6 eggs + milk + 1/2 scoop of oat

strength 6/10
endurance 6/10

1 scoop Whey + 3 scoop oats + a banana + coffee + greeen tea

-strength 8/10
-endurance 6.5/10

For the white flood, the most benefit out of it is the focus i would say, get urself a good cup of kopi kao will do the same thing. The diff is that, whiteflood can last u almost whole day without coffee.

if body weight should be ard 72lbs plus each side, yeah i think should be possible, i did 80lbs before when i was in 3 reps strength program.

So u r saying HVT only for the last set and the rest for warming up?



This post has been edited by jamis: Jul 9 2009, 10:27 AM

9/7/2009 - Thursday

Bench Press

94lbs x 12
114lbs x 12
149lbs x 5
134lbs x 12
114lbs x 12

Incline DB Press

50lbs ech side x 15
50lbs ech side x 12
40lbs ech side x 15
40lbs ech side x 15

Cable Crossover

10lbs each side x 15
21lbs each side x 15
21lbs each side x 12
17lbs each side x 15

Gironda Neck press

Empty bar x 15
54lbs x 15
64lbs x 15

Barbell Bicep Curl

shoulder width grip

70lbs x 12
60lbs x 12
50lbs x 12

wide grip

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

narrow grip
30lbs x 12
20lbs x12
<running late from work, skip the last sets>

Remark: Seriously, Preworkout meal is very important. Anyway, the bench press and the incline press, i tried to concerntrate on the muscle contraction and my form as well, it seems to burn more and feel more pump on those. Just like Arnold said. Good stuff.

got it, but wat i plan to do is warm up for may be 2 sets then the rest i will do drop set with 10reps. Tried it with bench press today, it doesnt work the same thou lol.

Trial and error, indeed, looking forward to hit my bodyweight squat .

lol, i want HVT it to bodyweight XD

u guys are really juicing out the squat and tempting me to attempts on tat. yeah_guyz : the 20reps squat bw is totally insane, i tried it once (not bw), pant , dizzy, feels like puking arggggg.

Dan- : my muscle havent adapt to high reps, get burn out quite easily guess i need sometime to achieve my bw squat hehe, my muscle getting lazy during my 3 reps strength training lol but very addictive when u see the weight goes up every week.

ugpm


the mental got to be dam strong for that stuff, when i switch 20reps squat to 5-6 reps, it feels dam easy ||||=.=
TOTALLY

10/07/2009 - Friday

Wide Pull up
set 1- x13 || set 2-x8

shoulder width pull up
set 1- x8|| set 2-x6

shoulder width chin up
set 1- x8 || set 2-x5

narrow grip chin up
set 1- x5 || set 2-x5


Deadlift

114lbs x 5
164lbs x 3
214lbs x 3
264lbs x 3
324lbs x 0 <- fail miserably
274lbs x 5


DB row

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


Remark: Introduced my new pull up and chin up exercise seems to exhaust me and cant really go for max for my deadlift and end up giving up and do a 5 reps 274lbs. Dont really have time today to complete all the exercises, needs to hit the office early. But the chin up and pull up exercise are quite taxing, i can feels my lats is reacting now, sakit sakit like tat.

got some update here buddy

http://forum.lowyat.net/index.php?showtopi...post&p=27067480

14/07/2009

DB Push Press

20lbs ech sidex 10 (warm up)

50lbs ech side x 10
45lbs ech side x 10
40lbs ech side x 10
35lbs ech side x 10

DB Shoulder Press

45lbs x 14
40lbs x 15
35lbs x 15
35lbs x 15

Lateral Raise

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

Rear Lateral Raise

60lbs x 15
60lbs x 15
50lbs x 15
50lbs x 15

Tricep Dips

12,12,10,9

Face Pull

25 x 15
20 x 15
15+plate x 15
15+plate x 15

Tricep Push Down

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

Robe Tricep Push Down

20 x 15
20 x 15
15+plate x 15
15 x 15

Remark: Attempt on tricep dip today, never know it was so good. Somehow it affects my tricep push down thou, need to find some way to refine it.

15/07/2009

Squat

empty bar x 8 (warm up)
114lbs x 10 (Warm up)

164lbs x 10
154lbs x 10
134lbs x 10

Unsticking Squat (above parallel)

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

45 degree Leg press

450lbs x 15
360lbs x 15
360lbs x 15
270lbs x 15

Prone leg curl

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

Remark: Manage to hit my squat to 164 x 10 and exhausted and affected all the exercises. However, it was a great leg day. Next week, if possible i would love to add on another 10lbs. .... Today's weather aint it too good to sleep ? Having tought time getting myself off the bed

16/07/2009

Chest Dips

9,9,9,8

Bench Press

94lbs x 10
114lbs x 10
134lbs x 10
114lbs x 10

Incline DB Press

50lbs x 10
45lbs x 10
35lbs x 10
30lbs x 10

Cable Cross Over

10lbs x 15
21lbs x 12
17.5lbs x 15
15lbs x 15

Bicep curl (shoulder width)

80lbs x 8
60lbs x 12
50lbs x 12

Bicep Curl (wide grip)

50lbs x 15
40lbs x 15
30lbs x 15

Hammer Curl

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

Remark: Just attempted Chest dip today, cant really get the feel the strain on my chest but somehow when i proceed to bench press and other chest execise, i can feel the burn, even for light weight. I try to continue with dips for 1 month, see whats the result.

21st July 2009


Push Press

20lbs x 10 (warm up)
25lbs x 10
50lbs x 10
45lbs x 10
40lbs x 10

DB Shoulder Press

40lbs x 15
40lbs x 15
35lbs x 15
30lbs x 15

Lateral Raise

25lbs x 15 each side
25lbs x 15 each side
20lbs x 15 each side
20lbs x 15 each side

Rear Lateral Raise

55lbs x 15 each side
55lbs x 15 each side
50lbs x 15 each side
50lbs x 15 each side

Tricep Dips

12,10,10,10

Robe Push down

20lbs x 15
15lbs x 15
15lbs x 15
10lbs x 15

Barbell Tricep Extension

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

Remark: Hardly crawl down from my bed this morning, i had work up like 2 times in the middle of the night just to get some water, freaking weather and it is part of the reason why i miss out some of the exercise today.

22nd July 2009

Squat

Empty bar (warm up) x 8

114lbs x 10
174lbs x 10
154lbs x 10
144lbs x 10

Unsticking squat
114lbs x 5
134lbs x 5
134lbs x 5

45 degree leg 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: My squat is going up gradually with the condition that i have enough sleep (thank god for the cooling night) plus nutritious preworkout (2 bananas, 2 scoop of oat + skim milk and 5 eggs). In addition, on the past 1 month i have been doing high reps calve raise, and it seems like it added a plus in my squat too, i can definately feel my calves. Marvelous. Still aft, the training i was totally exhausted, rested in the fitting room and slowly get my s back to my car.

23 July 2009

Chest Dips

12,10,10,9

Bench Press

94lbs x 12
114lbs x 12
134lbs x 12
134lbs x 8 (failed on 9th rep)

Incline Bench Press

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

Cable Cross Over

10lbs each side x 15
17.5 each side x 15
17.5 each side x 15
15 each side x 15

Shoulder width Standing Barbell Curl

80lbs x 12
60lbs x 12
50lbs x 15

Width Grip Standing Barbell Curl

50lbs x 15
40lbs x 15
30lbs x 15

Hammer curl

20lbs each side x 15
20lbs each side x 15
15lbs each side x 15

Remark: I can actually feel my chest today when i do the dips as i try to make sure i bring my shoulder forward instead of streching it. As for the barbell curl, it seems like 80lbs is getting easier (whichi manage to push it to 12reps). From there i can see that, adding in some varieties of training can actually break ur plateau since from last month i have added wide bicep curl and hammer curl( hammer curl was introduce later, as i was doing narrow spider curl before tat) and today i feel the effect of it. Pretty awesome aeh?

Besides tat, tis morning there was this training who suddenly approached me and said "tadi u pakai itu squat ka?" I was like "hur?", then he point to the far end where i did my bench press, then i say "ya", then he said "can u put back the stuff ?", i was like "HUR?" the second time(Coz i already put back the weight for the bench press), then i saw a barbell with some weights lying on the floor (just like somebody did a deadlift and leave it there), then i say "yang itu besar besar punya bar bell ar?" then he say "yaya, tolong simpan balik" then i say " i didnt use tat o.O" and he replied "oh..... u tidak pakai ar? oo sorry arh" i was like ok ..........So wat really amazed me is tat, nowadays trainer ...... do they really have to do tat? i mean like yeah, it is bad to leave the weight all over but i tot our gym fee wasnt tat cheap thou.....Anyway, tats my personal opinion, i hate ppl who doesnt put back the weight aft they have used it thou.

24 July 2009

Deadlift

114lbs x 5
164lbs x 3
214lbs x 3
264lbs x 3
324lbs x 0 FAILED
314lbs x 0 FAILED
294lbs x 5
244lbs x 5


Wide pull up -> shoulder width pull up -> shoulder width chin up -> close grip chin up

16 -> 8 -> 5 -> 5
6 -> 6 -> 5 -> 4

DB Row

70lbs x 15
70lbs x 15
65lbs x 15
55lbs x 15

Isolated Lateral Pull down (Hammer Strength)

90lbs each side x 15
90lbs each side x 15
70lbs each side x 15
70lbs each side x 15

Face Pull

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

Remark: Deadlift seems to getting weaker, i wonder if it is my squat that have been going up with high reps and affects my low reps exercises. By the way, today's pull up for the first set was amazing, never know i have the strength to push to 16reps, tats a huge leap.

28 July 2009

Push Press

20lbs each side x 10 (warm up)
25lbs each side x 10 (warm up)

55lbs each side x 10
50lbs each side x 10
40lbs each side x 10
35lbs each side x 10

DB Shoulder Press

40lbs each side x 15
35lbs each side x 12
30lbs each side x 15
25lbs each side x 15

Lateral Raise

30lbs x 15 (both hand) each side
25lbs x 15 (single hand) each side
25lbs x 15 (single hand) each side
20lbs x 15 (single hand) each side

Rear Lateral Raise

55lbs x 15
55lbs x 15
50lbs x 15
45lbs x 15

Tricep Dips

15, 12, 10 ,9

Barbell Tricep Extension

40lbs x 15
40lbs x 15
30lbs x 15
20lbs x 15

Robe Tricep Push Down

20lbs x 15
20lbs x 15
15lbs x 15
10lbs x 15

Face Pull

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

Remak: The Tricep dips seems to be getting easier on the first set. Awesome.

29/07/2009

Squat

empty bar x 8 (warm up)

114lbs x 10
174lbs x 10
154lbs x 10
144lbs x 10

45 Degree Leg Press

450lbs x 10
360lbs x 10
360lbs x 10
270lbs x 10

prone leg curl

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

Remark: BAD DAY, energy level was low today, my 1 piece of tortila + 5 eggs + 1 bananas doesnt really fuel me well and i think i got to rollback to my old preworkout meal with oat and milk. Throughout the workout i feel freaking lazy. Argggg.