7th of October 2009

Squat

Empty bar x 10 (warm up)
114lbs x 10
174lbs x 10
154lbs x 9
134lbs x 10

Unsticking Squat

134lbs x 5
124lbs x 5
124lbs x 5

Leg Press

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

Prone Legs curl

130lbs x 15
110lbs x 12
100lbs x 12

Remark: Energy was high in the begining and starts to decrease when i do my leg press. Blame the eggs i bought from jaya33, half of the tray is rotten, 6 eggs i cook 4 are rotten. AGRRRRRR

20 October 2009

DB Push Press

25lbs each side x 10
60lbs each side x 10
55lbs each side x 10
50lbs each side x 10
40lbs each side x 10

DB shoulder press

40lbs x 15
30lbs x 15
30lbs x 15
25lbs x 15

Lateral raise

30lbs each side x 15
25lbs x 15
20lbs x 15
15 x 15

Rear Lateral Raise

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

Tricep Dips

12,10,9,9

Tricep Extension

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

Skull Crusher

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

Tricep Push down

21lbs x 15
27lbs x 15
27lbs x 15

Remark: Weight again today, hits 85.1KG gained 0.6kg in total

haha, yesterday just suddenly feels like doing tricep push down for the last the exercise, usually will stop at skull crusher haha.

It sore a lil, not as bad as the first time i do tricep dips haha.

haha, i squat 1 time a week, when i descending from the staircase, looks like some guy having knee problems lol. i bet if u squat 3 times a week, u have better stamina in squatting. Good mental training.

23rd October 2009

Deadlift
114lbs x 5

164lbs x 3
214lbs x 3
264lbs x 3
324lbs x 3
304lbs x 3
264lbs x 3


Wide grip pull up > shoulder width pullup > shoulder width chinup > narrow grip chinup

1x13>8>5>5
1x5>5>5>4

DB row

65lbs x 15 es
60lbs x 15es
55lbs x 15 es
45lbs x 15 es

Supinated Pull down

57lbs x 15
57lbs x 15
47lbs x 15
41lbs x 15

Cable row

77lbs x 15
67 x 15
57 x 15
47 x 15

Remark: on Deadlift. Ever i increase my calories, my strength is going up as well.



This post has been edited by jamis: Oct 29 2009, 09:50 AM

29 Oct 2009

Squat

empty bar x 10
114lbs x 10
174lbs x 5
164lbs x 8
144lbs x 10

Unsticking squat

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

Leg Press

410lbs x 15
410lbs x 15
370lbs x 15
290lbs x 15

prone leg curl

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



Remark: I forgot to stock up my eggs, dammit.

17 Nov 2009


DB Push Press

55lbs ech hand x 10
50lbs ech hand x 10
45lbs ech hand x 10
40lbs ech hand x 10

DB Shoulder Press

40lbs x 15
40lbs x 13
35lbs x 15
30lbs x 15

Single Hand Lateral Raise

30lbs x 15 (ech hand)
25lbs x 15
25lbs x 15
20lbs x 15

Rear Lateral Raise

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

Triceps Dips

10, 8, 8, 7

Barbel Skull Crusher

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

Triceps Cable Push Down

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

Face Pull

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

---

Added on November 18, 2009, 9:57 am18 Nov 2009

Squat

empty bar x 10

114lbs x 10
164lbs x 8
134lbs x 10
134lbs x 9

Leg press

360lbs x 15
360lbs x 15
320lbs x 15
320lbs x 15

Prone leg curl

110lbs x 15
110lbs x 15

Remark: Bad condition today, feeling extremely weak and after squat feeling dizzy. Might be my breakfast is not good enough with 50g of oat + pomegranade + 1/2 scoop whey + 6 eggs. Having cough, cant ingest any banana, guess i got to drink up some glucose for pre workout next week or load my carbs volume for the day before squat next week.

This post has been edited by jamis: Nov 18 2009, 09:57 AM

1/12/2009

DB Push Press

25lbs x 10 (warm up)
50lbs x 12
50lbs x 12
45lbs x 10
40lbs x 10

Single hand Lateral Raise

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

Seated Lateral raise

10lbs x 12 (ouch this burn)

Rear Lateral Raise

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

Tricep dips

10, 10, 6, 8

Tricep Push Down

35 x 15
42 x 15
35 x 15
30 x 15

Barbell Skull Crusher

40 x 15
40 x 15
30 x 15
30 x 15

Face Pull

20 x 15
20 + plate x 15
25 x 15

Remark: Ran out of protein powder, had subways for post workout

Yeah, i got to agree with that. I dont know if it is because i train in the morning and hardly get my muscle going or something wrong ard there. I know nowadays, during my legs day, i will be back with minor dizziness eventhou i have pound in my carbs for preworkout.

For Deadlift, i have reduced my weight and back to form checking using more glute power to prevent any injuries thou.

This morning when i hit the gym, i have this feeling that testing out my strength so....

Squat

empty bar x 10 warm up

114lbs x 3
164lbs x 3
184lbs x 2
204lbs x 2
234lbs x FAIL
204lbs x 1
214lbs x 1

Unsticking squat

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

Leg Press

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

Prone Leg Curl

130lbs x 15
150lbs x 10
110lbs x 15
90lbs x 15

Remark: The squat remain max at 214lbs but the reps is less compared to last time. Still need to consider for next training on how is my squat gona be. To stay or change?

hehe, i actually think about doing stronglift, but 3 times a week, humm got to completely reschedule my training HUMMM.

got to sort that out, nowaday my stupid boss like to make us work on saturday or come to office early, hardly get my schedule tight, so sometime even i will go gym on sunday. But indeed it is a good suggestion, will definately do it for the sake of strong legs .


Chest Dips

15, 12, 10, 10

Floor Press

empty bar x 13

84lbs x 12
134lbs x 10
164lbs x 5
154lbs x 8

Partial Press (ROM)

84lbs x 13
134lbs x 8
124lbs x 12
104lbs x 12
114lbs x 12

DB Incline Press

50lbs x 11
40lbs x 15
30lbs x 15
30lbs x 15

DB Fly

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

Barbell curl (shoulder width)

70lbs x 13
60lbs x 12
50lbs x 13

Barbell Curl (Wide Grip)

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

Preacher Curl (Open palms)

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

Remark: Plan to do my partial press first then floor press next week.

08 December 2009

DB Push Press

25lbs x 10
60lbs (each side) x 10
55lbs x 10
50lbs x 10
45lbs x 10

DB Shoulder Press

40lbs x 12
30lbs x 15
30lbs x 15
25lbs x 15

Single hand Lateral Raise

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

Rear Lateral Raise

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

Tricep Dips

12, 8, 5, 5

Barbell Skull crusher

50lbs x 15
50lbs x 13
40lbs x 15
40lbs x 15

Tricep Cable Push down

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


Remark: Energy level was good today. Tmr will be my big day. Gona tune my squat

09 Dec 2009

Squat

empty bar x 5

114lbs x 3
134lbs x 3
164lbs x 3
184lbs x 3
214lbs x 1 (failed on second reps)
184lbs x 5
184lbs x 4 (failed on 5th)
164lbs x 5

Unsticking Squat

45lbs x 5 x 3

Leg press

450lbs x 15
450lbs x 15
410lbs x 15
410lbs x 15

Prone Leg Curl

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

Remark: I m targetting my squat to hit 1.5 of my body weight. Gona work harder XD

15 December 2009

DB Push Press

30lbs x 10 Warm up
60lbs x 10
50lbs x 10
45lbs x 10
40lbs x 10

DB Shoulder Press

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

Single hand Lateral Raise

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

Seat Lateral Raise

10lbs x 15

Rear Lateral Raise

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

Tricep Dips

15, 10, 9, 8

Tricep Cable Push down

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

Skull Crusher

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

Cable Kickback

5lbs + plate x 20 Each side


Remark: Went to penang makan, guess this week my diet gona be strict

16 December 2009

Squat

Empty bar x 5
114lbs x 3
134lbs x 3
164lbs x 3
184lbs x 3
214lbs x 2
204lbs x 2
184lbs x 5
174lbs x 5

Unsticking Squat

164lbs x 5
134lbs x 5
134lbs x 5

Prone leg curl

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

Remark: I have no time to wait for the stupid idiot who train his lips on the leg press machine and therefore i skipped. But manage to up another reps for my max and pretty confident i can up to 3 reps next week.



This post has been edited by jamis: Dec 17 2009, 10:23 AM

17 December 2009

Dips

15,12,15,12

Floor Press

84lbs x 15
134lbs x 12
179lbs x 5
159lbs x 8
154lbs x 10

Partial Bench Press (ROM)

84lbs x 15
104lbs x 15
139lbs x 7
124lbs x 7

Incline DB press

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

DB Fly

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

Should width Bicep Curl

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

Wide Grip Bicep Curl

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

Preacher Curl

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

Remark: I have tremendous improvement on my dips, can totally feel the soreness aft my last reps. Seems like the partial press and floor press is helping up quite alot. Wohoo.

I m planning to swap to Jim Wandler 5/3/1 program. May be next week i will try to adapt to that program and see what is the suitable weight and the week after should be starting the program. YAY!

when u do ur dips, did u look straight or 45 to the bottom?

I think i read it from Stronglift on the dips, if u r looking straight eventually ur body will be straighten and doing Tricep dips instead. The first few time i dips, i can hardly feel the muscle on the chest but aft tat i try to concentrate on the movement and now i can feel it better.

Hehehe may be u can try out floor press + partial press (ROM). Next week i gona attempt on my bench press and see if there is any improvement

22 December 2009

DB Push Press

25lbs x 10

65lbs x 5
60lbs x 10
55lbs x 10
45lbs x 10

DB Shoulder Press

45lbs x 15
45lbs x 13
35lbs x 13
25lbs x 15

Single Hand Lateral Raise

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

Rear Lateral Raise

60lbs x 15
60lbs x 15
55lbs x 15
55lbs x 15

Tricep Dips

15, 10, 9, 13

Close Grip Bench press

empty bar x 15
54lbs x 15
74lbs x 15
84lbs x 15

Tricep Kick back (Cable)

5lbs + plate x 15
10lbs + plate x 15
10lbs x 15
5lbs x 15

Tricep Cable Push Down

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

Remark: nil