hum.... guess meat is my only choice for my prebed. i think i gona get some casein or cottage soon

Saturday

Military press

64 x 10
74 x 6
74 x 6
79 x 5
88 x 3
88 x 3


Shoulder press

20(each side) x 12
25 x 8
25 x 8
30 x 7
40 x 6
40 x 6


Dumbbells lateral raise

10 x 12
15 x 8
15 x 8
20 x 6
25 x 6
25 x 8

Dumbbells rear lateral raise (on a incline bench)

20 x 12
25 x 10
25 x 10
35 x 8
50 x 6
50 x 6

Barbell bicep curl (close grip)

20 x 12
40 x 8
40 x 8
50 x 6
70 x 3
70 x 3


Dumbell hammer curl

10 x 12
15 x 8
15 x 8
20 x 6
25 x 6
25 x 8

HEHE, manage to hope on the internet today, give an update. nothing much, a lil weak on the military today. may be the interval between training is too close from last night training.

Neway, i m planning to get PURPLE WRATH soon, and gona load my creatine on monday, so once my purple wrath arrived, i can boost everything sheeet together, and sounds fun.


This post has been edited by jamis: Aug 12 2008, 09:41 AM

Monday
Barbell upright row -
40 x 8
50 x 8
50 x 8
60 x 8
80 x 7
80 x 7

Barbell shrug -
94 x 15
114 x 15
114 x 15
129 x 15
154 x 12
154 x 12

Leg raise with weight -
5 x12
10 x 8
10 x8
15 x 8
20 x 6
20 x 6

Machine crunch -
35 x 15
45 x 12
45 x 12
55 x 10
75 x 8
75 x 8


Nothing much to update. By the way, jus bought a new pair for shoes, flat heel, should be very nice to squat wif

Squat 13/08/2008

25+25+bar x 12
35+35+bar x 8
35+35+bar x 8
42+42+bar x 6
60+60+bar x 7
60+60+bar x 3 = no energy no more - The safety bar i apply was too low, it was really loud when i try to lay it down to the safety bar. CLANG!!


45 degree leg press

270 x 12
360 x 8
360 x 8
450 x 8
540 x 8
540 x 7

45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
590 x 10
590 x 10 - increased 50lbs, i think got to lower a little, cant really contract the muscle properly.

Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
130 x 6
130 x 6 - i tot i was doing 130 too last week, no wonder i m feeling weak. nvm good result anywhere keke.


Remark

Last night i have learnt my lesson, wasnt a good choice for low carbs for all the meal. so... my diet would be higher carbs on the breakfast, pre-workout and post workout, however still trying to get rid of carbs during lunch time. It doesnt feel good when ur muscle is not fatigue, but ur mind gave up. Tats totally sux.

yes, carbs is the main source of energy, but too much will make u fat . So consume ard 50-70 (for my weight) of complex carbs should help alot.

Feels like eatting oat + milk (but i dun wan to emit too much gas in the gym ><)

---

Added on August 15, 2008, 9:45 amThursday 14 Aug 2008

Bench press
94 x 12
114 x 8
114 x 8
129 x 7
159 x 6
159 x 5


Incline dumbbell press
30 x 12
35 x 8
35 x 8
40 x 8
50 x 8
50 x 8

dumbell press
20 x 12
25 x 8
25 x 9
30 x 8
45 x 8
45 x 8

Skull crusher
20 x 12
30 x 8
30 x 8
40 x 6
50 x 6
50 x 6

Triceps pull down

20 x 12
25 x 8
25 x 8
30 x 8
42 x 3
35 x 5

Barbell triceps extension

20 x 12
30 x 8
30 x 8
40 x 8
60 x 3
50 x 5

Loaded carbs, really can feel the energy. Just weighted today 93.3kg, dam i feel goood. By the way, i have just bought some sunflower seed, gona replace some amount of the oat that i consume, keep lowering the carbs for normal meal.

This post has been edited by jamis: Aug 15 2008, 09:45 AM

Friday

Military press

64 x 10
74 x 8
74 x 6
79 x 5
84 x 3
84 x 4


Shoulder press

15 x 12
25 x 8
25 x 8
30 x 8
40 x 6
40 x 6

Dumbbells lateral raise

10 x 12
15 x 8
15 x 8
20 x 7
25 x 6
25 x 6

Dumbbells rear lateral raise (on a incline bench)

25 x 12
30 x 8
30 x 8
35 x 8
50 x 6
50 x 6

Barbell close grip curl

20 x 12
30 x 8
30 x 8
40 x 7
70 x 4
70 x 3

Dumbbell hammer curl

10 x 12
15 x 8
15 x 8
20 x 8
25 x 6
25 x 6


ah... got to sleep now, muscle is calling

tats mean i got to cut some sets for reps OR cut down some weight for reps ?

aite dude, thx again. will amend on tat

Squat

27.5+27.5+bar x 12
35+35+bar x 8
35+35+bar x 8
42.5+42.5+bar x 8
55+55+bar x 8
55+55+bar x 4 = Total failure, i feel good~

45 degree leg press

270 x 12
360 x 8
360 x 8
450 x 8
540 x 8
540 x 6

45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
590 x 12
590 x 12

Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
110 x 8
110 x 6 - i hope nobody see my face when i was doing my last rep.

Tonite have to work, not going to gym...... gona eat all the way til 3am then i will be able to sleep. hope it wont spoil my bench tmr.

--By the way, the reps>8 is torturing for squat haha, i totally feel numb on my legs.

Thursday 22 Aug 2008

Bench press
104 x 10 <-- first set seems to load too much, and affected on my last 2 sets...
114 x 8
114 x 8
129 x 8
154 x 6
154 x 4 <--bad bad bad (drop from 159 x 5)


Incline dumbbell press
20 x 12 - Drop from 30 x 12
30 x 8
30 x 8
35 x 8 - WHAT HAVE I DONE >< (drop from 40 x 8 )
50 x 8
50 x 8



Skull crusher
30 x 12
40 x 8
40 x 8
50 x 4
50 x 3
50 x 4

Triceps pull down

20 x 12
25 x 8
25 x 8
30 x 8
42 x 3
42 x 3

Barbell triceps extension

20 x 12
30 x 8
30 x 8
40 x 8
50 x 6
50 x 6

Seems like i have a little off track from my journal, i din see any improvement from last week. Too many reason for myself, got to push harder tonight.

Lately has been involved in projects, hardly update my journal here too.

but i m doing ascending weight ...... no worries if i cant take it, i will decrease it for the last sets.

Squat 27/08/2008

27.5 +27.5+bar x 10
35+35+bar x 8
35+35+bar x 8
42+42+bar x 8
55+55+bar x 8
55+55+bar x 4 - it shivers.



45 degree leg press

270 x 10
360 x 8
360 x 8
450 x 8
540 x 8
540 x 8

HAK! finally all 8 reps

45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
540 x 15
540 x 15

Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
110 x 8
110 x 10

THE FIRST DAY I HAVE Consumed my Purple Wraath, AWESOME. But i feel extreme fatigue'ness' after i did my squat. Dam i feel good. Gona try out this Purple wraath thinggy for 2 week and gona start my creatine load. My weight is getting stable 92.5 - 93.5kg and my guts is getting smaller (waist still 37inc - i mean the fattest part) so i have planned to get a 35-36. Eatting right is my main concern to achieve my benchmark and ofcoz nevertheless, BULKING is owas my final goal.

By the way, i have a feeling of extending my HVT for another mth, since it seems like now i m just realizing how it exactly works(previously was extremely noob), so i will still do it for a month before i hit MAX OT again.

Cheers ppl.

aite ppl, seems like i m indulging too much on the training and getting too ambitious and ego. hehe i will lower down my weight and push on more reps. Thanks again ... aiyoo then i will be malu with my update for last night training.

Wed 28 aug 2008

Bench press
99 x 10
114 x 8
114 x 8
129 x 8
154 x 6
154 x 5


Incline dumbbell press
25 x 8
30 x 8
30 x 8
35 x 8
50 x 9
50 x 9



Skull crusher
20 x 12
30 x 8
30 x 8
40 x 8
50 x 4
50 x 3


Triceps pull down

20 x 12
25 x 8
25 x 8
30 x 8
42 x 1
35 x 8
35 x 5

Barbell triceps extension

20 x 12
30 x 8
30 x 8
40 x 8
50 x 6
50 x 4


well, the weight will change after this, MORE REPs baby.

Squat

27.5+27.5+bar x 10
35+35+bar x 8
35+35+bar x 8
42.5+42.5+bar x 8
55+55+bar x 9 - add in another reps yesterday
55+55+bar x 4

45 degree leg press

270 x 12
360 x 8
360 x 8
450 x 8
540 x 8
540 x 8
- now it is all 8, nex time gona hit 10

45degree calf raise

270 x 15
360 x 15
360 x 15
450 x 15
590 x 15
590 x 15


Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
110 x 8
110 x 9

Had a dirty preworkout meal yesterday, but it did gives me something hehe. Neway, here's wat i ate - Muatabak-ayam, cucur udang, pulut and 3 chicken breast.... Lots of nice food during ramadan

Thursday 22 Aug 2008

Bench press
99 x 10 <-- REDUCED for boosting last 2 sets
114 x 8
114 x 8
129 x 8
154 x 6
154 x 4 <- oh man i have stuck on this for 3-4 weeks. I think i gona drop the weight to 144 for last sets and boost it to 8+reps.


Incline dumbbell press
25 x 12
30 x 8
30 x 8
35 x 8
50 x 8
50 x 8 <-- feels extemely burn, i think i found my perfect weight and reps.



Skull crusher
20x 12
30 x 8
30 x 8
40 x 8
40 x 8
40 x 8
--some refinement need to be done on this exercise.

Triceps pull down

15 x 15
20 x 12
20 x 12
25 x 10
35 x 8 --i know i cant continue with another 35 so decided to drop to 30.
30 x 8

Barbell triceps extension

20 x 12
30 x 8
30 x 8
40 x 8
40 x 8
--some refinement need to be done on this exercise.


Remark

Overall the training was good. Feel extremely good for my incline dumbell press, but a lil sad for the bench (i think psychologically i was stagnated). However next week i gona tune my bench, skull crusher and barbell triceps extension, it was really annoying when u find something that u cant do.

aite buddy, got it . will put on reps for my incline bench, so as my tricep exercises.

By the way jone, if let say if i going for other program which involved in heavy weight wif low reps, for exercises like tricep extension or calf raise and oth isolation exercises still have to stick to high reps right? and oth compound exercises i can keep it to low reps heavy weight.

This post has been edited by jamis: Sep 4 2008, 02:01 PM

icic, then i know wat to do hehe, i ever did a calf raise for 6reps only when i was training MAX OT :x

Thursday 05/09/2008

Chin ups

8,6,3,3,3,3 - (slow and full motion is really tough)

Deadlift

139 x 5
164 x 5
164 x 5
188 x 5
236 x 5
236 x 5

Seated cable row (narrow grips)

20 x 15
30 x 12
30 x 15
40 x 12
67 x 8
67 x 8

pendley row

94 x 5
104 x 5
104 x 5
114 x 5
139 x 5
139 x 5

Isolated lateral pull down (Hammer strength machine)

35 (each side) x 15
60 (each side) x 15
60 (each side) x 15
72.5 (each side) x 12
95 (each side) x 12
95 (each side) x 10

-- first time i have updated on my back exercise hehe, this week i have a mon- fri exercise, didnt hold down by my stupid job.

Thanks for that pizzaboy, yeah the pendley row still works fine aft my dl, i had tried to switch ard wif dumbell pull be4, just tat the first few sets i can feel the burn but for the late 2-3 sets jus feels like it is getting numb maybe the weight is too heavy that i have attempted. ops, my bad, the row is actually aft the dl then isolated lat then last one seated row. cheers

Ah... thats mean by changing the sequence of the exercise to achieve hypertrophy? nice, thats mean each of the exercise will have their best "boost" (since i m strongest for the 1st or second exercise).

yeap, i will owas priotize my compound training coz i know how sux it is when u r tired and doing those compound movement and u cant perform, tats very annoying. Yeah, in an another word - experience is gold.

Dam last two days was suffering from a very bad toothache, my upper lips was swelling like somesort of creature... dam my old injuries finally hit me ...comming nex 2 weeks gona go thru a root canal surgery...... dam my teeth sux.