07 JAN 2009 -- First journal recorded on the year of 2009.

Squat

114lbs x 5
134 x 3
154 x 3
174 x 3
209 x 2 ( drop on 3rd attempt)
189 x 3
185 x 3
185 x 3

unsticking set

above parrallel

134lbs x 3
144 x 3

Parrallel

144 x 3

Below Parrallel

114 x 3
114 x 3

45 machine press

630lbs x 2 ( my right leg's muscle which close to my hips getting really strained and painful)
540 x 10 - The pain still goes on
540 x 10 - I cant take it anymore

Prone leg curl
150lbs x 12 ( i duno y i can feel a lil pain here as well)
150lbs x 12 (pain gone)
130lbs x 12 (comes back a lil)
130lbs x 12

Calf raise

inward
90lbs x 30

outward
90lbs x 30

Parallel
90lbs x 30

Remark : i dunno wats wrong with my right leg, feels like my Rectus Femoris is injured or sprain, even in the morning when i pee, i can feel the strain of the muscle. Hope it heal soon. . Overall, new year seems tat lots of ppl commited to gym, freaking pack with new faces. Oh man....

1 month. 3/4 of these pariahs will just give up goin to the gym after that.

I suggest dumping the leg curl. It's rather clear that it's not giving you any benefits.

And when u unstick your squats, find one position only. If today, you intend to unstick it at parallel, just do parallel. 6-7 sets at parallel. Each rep, like I said earlier, as fast as you can. You can increase the weights.

My coach recently taught me the theory of this and it makes more sense now. But the speed has always got to be relatively fast.

Ah... get it, coz sometimes the unsticking set is somehow i havent feel the burn then i got to change the position of the safety pin, guess i got the ans now hehe.

Well the prone leg curl i just add in for the sake of doing the hamstring thou hehe, else i dun really like those machine. Is there any suggestion for the hamstring exercises?

You want the burn, you add more weights. You'll get the burn.

For hamstrings;

Glute Ham raises
Back extensions
Good mornings
Romanian deadlifts on a raised platform (watch your back though)
Reverse hyperextensions

Do these movements that requires a bench, on a stable bench. Never EVER use a swiss ball. It's a big pile of bullshit if you ask me.

If I ever believe in "stability/core training", by the time I want to learn to have the stability to use a Swiss ball, my friend would've already gained 50LBS more weight on a stable platform.

If you wanna overload your core, there's a better way to do it. Heavy front squats, overhead squats (which I think is not that useful either cept if you're an oly weightlifter) and plain old decline sit-ups with weights. That ....is hard work. Or renegade rows if you're feeling quite adventurous

hummmm awesome, i think i m going to try Good mornings. By the way, the reverse hyperextensions seem require a higher bench so the legs can be in "hanging" position... i think my gym doesnt have those kind of bench thou. I have a question regarding the romanian deadlift and the normal deadlift, those deadlift, from the video i have watch, it seems they didnt bent much on the knees but not stiff, for the normal deadlift they bent until the barbell almost reach the ground and push it all up again. So thats the part that makes the romanian deadlift more to a hamstring plus lower back training?

Bench press

94 x 8
114 x 5
134 x 3
154 x 3
184 x 1
174 x 1
164 x 3
164 x 3
154 x 3

Dumbell incline press

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

Gironda Neck press

Empty bar x 12
54lbs x 12
64 x 12
64 x 12

Barbell bicep curl

70lbs x 10
60 x 10
50 x 8
40 x 10

Dumbell hammer curl

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

ezy bar preaching curl

20 x 15
30 x 15

Remark : i lose alot of strength on my bench thou, thx to the new year party.

IF you have the back and hamstring and adductor flexibility, you can do it all the way without at all bending your knees.
But most of us will curve our backs if we don't slightly bend our knees. SO that's why we bend our knees slightly, but TRY keeping it as straight as it can be.

Lol. The leg curl has been suggested by Terry Gallyot and professional IFBB bodybuilders as one of the BEST exercise to strengthen and develop your hamstring muscles. If you want to dump them be my guest.

alright, now i m pondering. Oh ya by the way, dark i have recorded my deadlift, but yet to be uploaded due tot he video was taken..ermnm in an unappropriate angle and need to edit a lil. will upload soon.

Yeah, post it up anywhere but let me know in my journal when it's posted.

sure do

It's okay. Don't have to confuse yourself over two contrasting opinions on what exercises are useful.
My recommendation, decide for yourself. I'm speaking in a strength athlete POV. Darklight speaks in a bodybuilder's POV. Both opinions can have stark contrasts.
However, depending on your goal and how you feel it affecting you, you ultimately hold the decision for what you'd like to do in the gym. It gets confusing, that's why logs are very important.

My suggestion is, try dropping leg curls and substituting it for the above mentioned exercises. If you see yourself improving on leg curls despite NOT doing leg curls, it shows you've already strengthened your hams. Or you can do both if you have the time. Or you can substitute each of it according to your routine.

Tsk tsk....



Source:-


http://forum.bodybuilding.com/showpost.php...&postcount=2319

Sounds like delaoding period?

294lbs Deadlift.

the title at Youtube says 125lbs?


Chow

woh...thats you? i think i see u quite often during my gym days lol, anyway just wanna know why you dont put the weight down on the floor each rep? i have read before that each rep should be on the floor from the rippetoe's book so im just wondering....sorry, noob here~

true fitness jaya33 power rack. hehehehehehheeheh. eye candy bro! eye candy!

im not pro but u can improve on the lockout.


Chow

Looks good but may i know why the heck are you shrugging the weight at the top of the movement? You don't need to do that.