What's your max 1RM?
Okay wat.....315 for 3

315lbs for 3 hehe. 1 rm... erm i never attempt on tat, i dont think is gona be far from 315... 320 - 325 i guess?

No. If you do 315 for 3 you can usually hit 340LBS at least. Depending how tough the 315 was for you.

hummm... interesting, maybe i can attempt on tat.

31 March 2009

Push Press
94 x 3
114 x 3
124 x 3
134 x 3
144 x 3
149 x 3
139 x 3
139 x 3
139 x 3

DB shoulder press
50lbs ech side x 12
45 x 11
40 x 10
30 x 12

DB lateral raise

30lbs ech side x 12
30 x 12
20 x 12
15 x 12


DB rear lateral raise

55 ech side x 12
55 x 12
50 x 12
40 x 12

Tricep push down

42lbs+plate x 12
42 x 12
35 x 12
30 x 12

Tricep Cable push down
30 x 12
25 x 12
25 x 12
20 x 12

Remark: Seems like i m doing good this morning, having a whole meal pancake with syrup instead of 2 bananas and oatmeal +milk. Guess the solid meal beats everything hehe. Eventhou my eaa ran out, somehow i cant feel the different when training without eaa thou, just tat i sip more water when i m having my eaa.

144 x 3
149 x 3
139 x 3
139 x 3
139 x 3

Naise!
Do you really think all that EAA thingamajigs all really do a difference. This is how those supps work. They get an ingredient that would make your blood pump faster so you feel better or they get something that is pretty much the same as normal protein, pump the price up 3-4x and make you guys pay for it. That's why I don't believe half the things they say.

NAISE! ><

Yeah now i got to agree those supplement meant more to fool the lazy man hahaha.

1/4/2009 (April fool - but my log is true k)

Squat

114 x 3
134 x 3
154 x 3
174 x 3
214 x 3 (WOO HOO)
204 x 3
204 x 3
184 x 3

Unsticking squat

134 x 3
144 x 3
144 x 3
144 x 3 (adjusted the safety bar a lil lower -cant really feel the strain)
144 x 3

45 Machine degree leg press

630lbs x 12 (with hands on the knee)
630lbs x 12 (with hands on the knee)
540lbs x 12
540lbs x 12

Prone Legs curl
150 + 15(just realize there is a small adjustment thinggy tat can add in minor weight) x 12
150 + 15 x 12
130 + 15 x12
130 x 12

Remark: Actually i have to continue with my calf raise, but my stomach wasnt behaving very too well and i am forced to go home and release. DAYAUMMM.

02 April 2009

Bench Press

94 x 3
114 x 3
134 x 3
154 x 3
189 x 1
184 x 2
169 x 3
169 x 3
169 x 3
134 x 10 (just to release the grief)

DB incline bench

55lbs ech side x 12 (feels good to push it to the last bit)
55 x 10
45 x 12
45 x 12


Cable cross over

10 x 12
12.5 x 12
15 x 12
17.5 x 12

bicep curl

80 x 7
60 x 8
40 x 12
40 x 12

Remark : woke up a lil too late today, din really complete my stuff today. Anyway, the bench press today sux and my db incline press was awesome, able to go against the feeling of giving up and the cable cross over seems to be quite easy thou... overall the training was average, could have done better .

Today my diet screwed up, miss my lunch due to some stupid customer so my interval of starvation is ard 7 hours, thx customer, pay back my protein and gym fee.

3rd April 2009

Pullup
10, 5, 5, 4 ,4, 3

Deadlift
134 x 3
164 x 3
214 x 3
264 x 3
314 x 3
294 x 3
294 x 3


DB row

75lbs ech side x 12
75 x 12
65 x 12
65 x 12

supinated lat pull down (narrow grip)

28.5 kg x 12
28.5 kg x 12
22kg x 12
22kg x 12

Remark: extremely tired this morning guess i dont have enough sleep the night before.....

Omg! Your bench press sets are quite weird @_@. Is 3 reps effective? Lotsa articles on net always say above 5-6 sets only got effect till i dont dare to do lower and heavier x.x.

It is all about cycle bro, i m focusing on strength at this moment and it is quite addictive too. Growth? oh yeah my chest is getting more define thou, my training is more like a mix ard with HVT, so... as u can see i m doing lower reps for compound exercises, and oth like incline press i dp 12 reps for 4 sets.

Oh well, u can owas try out, if u work for u, then awesome else change it. There is no absolute right for bodybuilding, else there wont be so many kind of training method lying ard . cheers buddy.

oooo......
it really DOES work

09 April 2009

Bench Press

94 x 5
114 x 3
144 x 3
154 x 3
194 x 1 YAY! Got pinned on the 2nd reps lol.
184 x 3 I can feel the strenght here. Feels good.
184 x 2 Oh great i got pinned again on the 3rd reps
174 x 3
114 x 10 <-- just for the fun of it

DB incline bench press

45lbs ech side x 12 ( reduce weight to make sure my form is correct)
45 x 12
40 x 12
40 x 12

Cable Cross Over

12.5 x 12
15 x 12
20 x 12 (the diff between the 15 and 20 is huge dayum)
15 x 12

Barbell curl

80lbs x 6
60 x 12
50 x 10

Spider Curl
30 x 12 - IT BURN

Remark: Stupid incline bench sent for repair for ages. True fitness u sux. I tot of doing 3 sets of spider curl, but aft that one attempts, DAYUM feels like my whole biceps is on fire. Took my towel and head home.

yea totally agree with you...wtf...its just one incline bench !!! i got tired of carrying the db's that i decided to do the barbell instead for the time being lol

YES tats very far, carry a 55lbs on each arms isnt fun at all. The bench only lost one pin for the seat, and it needs to take dunno how many year to get a new pin. YES why only one incline and so may other stupid machine ... GARHHHHH

11 April 2009

Barbel Upright row

40lbs x 12
70 x 12
80 x 12
80 x 12

behind back barbell shrug

134 x 15
184 x 15
204 x 9
204 x 9 ( my grip....)

Abs cable crunch SUPERSET with hanging leg raise

Whole stack ( 45...lbs? not sure) x 15
hanging leg raise x 12
whole stack + 1 plate x 15
hanging leg raise x 11
whole stack + 1 plate x 15
hanging leg raise x 10
whole stack + 3 plates x 15
hanging leg raise x 11

Reverse Barbel curl

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

Reverse preacher curl

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

barbel wrist curl

50lbs x 40

db wrisst curl

25lbs x 40 ech hand

Remark: For the upper forearms training, i tried to slow down and concertrate on the muscle contraction with lower wieght, and it feels alot better than just CURL it and today i actually feel tat my forarms are exhausted. Great exercise. Awesome weekend.

14 April 2009

Push Press

94lbs x 3
104 x 3
114 x 3
124 x 3
154 x 3
159 x 3 (HOHHOOHOHO)
149 x 3
149 x 3

DB shoulder press

40lbs x 15
40 x 12
35 x 12
25 x 15

DB lateral Raise

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

DB Rear Lateral Raise

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

Tricep push down

42lbs x 15
42 x 15 (hardly)
35 x 15
30 x 15

cable push down

20 x 8 ( too heavy)
15 x 15
10 x 15
10 + plate x 15

Barbel Tricep Extension

30lbs x 15 ( just do it for fun)


Remark : Try to brush up my forms recently, most of the weight are reduce and compensate by the reps (15reps). Since most of the exercises (HVT), my form seems to going out of shape during 10reps and above and therefore my solution for this might just decrease my weight and push it to 15reps, make it burn real hard. My lateral raise needs to refine i guess. Great training day. =)

17 April 2009

Pull Up
10,7,6,6,3

Deadlift

114 x 3
164 x 3
214 x 3
264 x 3
319 x 3
284 x 3 <feel extremely lazy and tired and i stopped>

DB Row

75lbs x 12 ech
75lbs x 12 ech
65lbs x 12 ech
65lbs x 15 ech

Hammer Strength Isolated lat pull down

100lbs ech side x 15
100lbs ech side x 12
90 lbs ech side x 12
80lbs ech side x 15

Cable row

65lbs x 15
65 x 15 (some PT go and bug me with the stupid free training session stuff, rest like 3 mins becoz of him)
57 x 15
47 x 15

supinated close grip lat pulldown

0 <-- run out of time.

Remark : Was a little tired today due to stay up late last night. Dam Well, guess my program gona be a diff one next week, time for a little change. Since i m going to head to redang on may, So i have decided to cut out my fat a little. Here come my anabolic + caloric deficit diet, going for 3 weeks. Cheers ppl.

22 April 2009

+=Starting of my full HVT training today=+


Squat

114 x 10
134 x 10
154 x 4 (lose balance, Leg went soft)
154 x 8 (Din't know it was that tough)

Machine Leg press

540lbs x 15
540 x 15
450 x 15
450 x 15

Prone leg curl

150 x 15
150 x 14
130 x 15
110 x 15

Remark: Eventhou the training was short, but i almost puke in the gym, i skipped my calf raise(smith machine), cant really continue. Man... HVT squat is a killing move. Still got to accomodate with the high volume squat, have been doing low reps, cant take it when it comes to high reps. So who says weight training cant train cardio.