23 December 2009

Squat

114lbs x 3
164lbs x 5
184lbs x 3 (stuck on 4th)
144lbs x 5
144lbs x 5
154lbs x 5

Unsticking Squat

144lbs x 5
144lbs x 5
144lbs x 5

Leg Press

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

Prone Leg Curl

150lbs x 15
150lbs x 15
130lbs x 15
110lbs x 15

Remark: Didnt plan well for my squat today and end up demoralizing myself. . Consider it as my deload week

24 December 2009

Chest Dips

15,15,15,15

Bench Press

84lbs x 12
104lbs x 12
164lbs x 6
154lbs x 7

Partial Press

114lbs x 15
124lbs x 15
124lbs x 15

DB Incline press

50lbs x 13
40lbs x 15
40lbs x 15
35lbs x 15

DB Fly

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

Should width Bicep curl

70lbs x 15
60lbs x 15
50lbs x 15

Wide Grip Bicep Curl

60lbs x 15
50lbs x 15
40lbs x 15

Incline DB curl

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

Remark: Dips keep going up, GOOD SIGN. Gona do more on my partial press to improve my bench.

Hi Che, haha i didnt squat 190kg, it is 219lbs , thats like 99.5kg only.

When i m hitting on strength i would either choose to do 3 reps in a set and while doing drop set would attempt 5 reps for 80% of my 1 rm. Ermm for weight increment i usually goes by feeling or may be i have been stuck on a weight for long i will try to increase by 2.5lbs or 5lbs if confident enough and try to do as many as posible (even if 2 reps i will be freaking happy hehe).

5x5, r u doing stronglift? Personally i think there is no limit for the reps for last set, u can do as much as u wan, since once you progress on ur reps ur max will eventually goes up (u got to do heavy with more reps, not as in low weight high reps).

Between those squat days, how many days of rest between those squat? Personally i havent try to do squat more than 2 times a week. So i cant really answer ur question thou, but my legs can get bigger with 1 squat a week hehe and ofcoz i do deadlift.

Yeah, tats a very good video from Mark Ripptoe. It somehow focus the point of execution on the glutes and hips when doing the lifting. Is that on ur upper or ur lower back? U should be feeling the weight on ur glutes and ofcoz ur legs. If you feel strength on ur back, just make sure that u dun push with ur back but push ur hips forward, make sure the bar is in line with ur feet and ofcoz the weight on ur hill. May be you can check out this video of Mark Ripptoe on this guy, he emphasize alot on the hips thou.

http://www.youtube.com/watch?v=-OoVQPmfZ4o

I still remember, once i focus the weight on my glutes, i wont feeling like falling back (on heavy weight), guess the bar is not inline with my feet and the weight tends to falls to the back.

Hope this help, i still try to tune my squat to a heavier stage. Planning on doing Jim Windler's 5/3/1 raw strength training soon thou. Cheers bro.

Deadlift

114lbs x 5
164lbs x 3
214lbs x 3
264lbs x 3
304lbs x 3
284lbs x 3
264lbs x 4

Wide Pull Up /Narrow Pull up /shoulder width chin up/Narrow Chin up

1x15/10/10/6

1x10/8/5/5

DB row

60lbs x 15
65lbs x 15
60lbs x 15 (aft the 10reps, cant feel my back, guess my form is off)
50lbs x 15

Supinated Lat Pull down

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

Cable Row

77lbs x 15
67lbs x lost count
67lbs x lost count
57lbs x lost count

Remark: Deadlift seems to be pretty strong today, but having hard time putting on the reps.

5 - Jan - 2010

Military Press

empty bar x 5
54lbs x 5
64lbs x 5
79lbs x 5
89lbs x 6 (push to max)

DB shoulder Press

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

Lateral Raise

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

Rear Lateral Raise

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

Tricep Dips

12,10,8,8

Close Grip Bench press

empty bar x 15
64lbs x 15
84lbs x 15
94lbs x 15

Face Pull

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

06-Jan-2010

Squat

94lbs x 5
114lbs x 5
164lbs x 5
184lbs x 5
194lbs x 1 (mentally failure )
164lbs x 5

Leg Press

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

Prone Legs Curl

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


Remark: Miss track a lil on my squat.

07-Jan-2010

Chest Dips

15,15,12,12

Partial Press (ROM)

84lbs x 15
104lbs x 15
144lbs x 6
134lbs x 12

Floor Press

84lbs x 15
134lbs x 15
174lbs x 3 (too heavy)
154lbs x 12

DB Incline Press

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

DB Fly

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

Shoulder width Grip BB curl

70lbs x 15
60lbs x 15
50lbs x 15

Wide Grip BB Curl

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

Open palms Preach Curl

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

remark: Estimate wrongly on DB incline press, doing too light and all the strength goes to DB fly

84.5 - 85kg

I was 90 - 91.5 last time buddy, i did my cutting earlier (hits 84.3kg) but... until now i have been bulking for 2 almost 3 months... manage to gain ard <1kg lol. Now i m trying to add on my calories through protein

around 3-4 months i think. From the mirror it tells me that i need to lose at lease another 5kg lol. But i cant wait for bulking kekek.

I plan to hit 90 again with clean diet (last time i hit 90+ with 3 time oat meals + rice lol) but my plan was ard cny i can get 90, but seems like i cant really make it. So be4 cny, may be another 1kg (86+ and not less than 86kg) XD.

This post has been edited by jamis: Jan 9 2010, 06:16 PM

lol, i m still gemuk eh, malu ><

lol, ok la, see if i have time to snap some then i will post XD.

12/1/2010

Starting my first week of 3/2/1. Following are the weight that i m going to carry for my military press

1 Rep Max : 107LBS

...............Week 1 -----Week 2 ---- Week 3 ----Week 4
..........Load | Reps Load | Reps Load | Reps Load |Reps
Set 1 69.55.....5.... 74.9.... 3..... 80.25... 5.... 42.8.... 5
Set 2 80.25.....5.... 85.6.... 3..... 90.95... 3.... 53.5.... 5
Set 3 90.95.....5+.. 96.3.... 3+.. 101.65.. 1+. 64.2.... 5


Military Press

Warm up
30lbs x 5
44lbs x 5
54lbs x 5 (suppose to be 3 and forgotten lol)

Actual Set
64lbs x 5
74lbs x 5
89lbs x 6


Shoulder press

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

Lateral Raise

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

Rear Lateral Raise

55lbs x 15
55lbs x 15
50lbs x 15
40lbs x 16


Tricep Dips

15, 10, 8, 8

Close Grip Bench

64lbs x 15
74lbs x 15
84lbs x 15
99lbs x 14

Cable Kick Back

15 x 15
15+plate x 15
15 x 15
5+ plate x 15

Face Pull

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

Remark: My first week military press didnt calculate properly, the weigth seems to be a lil less.

This post has been edited by jamis: Jan 12 2010, 10:46 AM

hehe, i do come across that phrase. The reason i did my shoulder press, lateral raise and rear lateral raise last time was to target all parts of my delt (front side and back relatively). So u r saying just keep the dips, CGBP, and face pull?

I do have the pdf, however i haven't finished it yet. I only get the rough idea on saying the purpose of choosing of the right assistance exercises.

I have to discipline myself on reading thou .

---

Added on January 12, 2010, 5:20 pmlol, now u know how bad is my comprehension skill XD

This post has been edited by jamis: Jan 12 2010, 05:20 PM

lol, i cant do tat, if i snake i cant finish my project the = die lol.



By the just to update my dinner


Stir fry chicken with broccoli and brown onion





This post has been edited by jamis: Jan 12 2010, 09:13 PM

20/1/2010

Squat

84lbs x 5
104lbs x 5
124lbs x 3

144lbs x 3
164lbs x 3
184lbs x 5

Leg press

470lbs x 15
450lbs x 15
410lbs x 15
410lbs x 15

Prone Legs Curl

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

Remark: Too stress to update my journal recently

Some project need to rush buddy and stay late everyday. Mentally exhausted lol.

---

Added on January 27, 2010, 4:37 pmSICK. Food Poisoning.

This post has been edited by jamis: Jan 27 2010, 04:37 PM

After one week of diarrhea, finally i m going to hit back to gym tmr. losing quite a number of muscle mass.



This post has been edited by jamis: Feb 3 2010, 12:47 PM

Due to the sickness last week, i restarted my 531 program and i think i need to tune my max again, strength level went down.

3/2/2010

Military Press

1 RM: 107lbs

40lbs x 5
49lbs x 5
64lbs x 3

74lbs x 5 (65%)
84lbs x 5 (75%)
94lbs x 5 (85%) --reach my max

Dips

15,15,15,12 (tremble on the 13 and cant go anymore)

Rear Lateral Raise

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

Close Grip Bench Press

empty bar x 15
54lbs x 15
64lbs x 15
84lbs x 15

Remark: recuperating on my stamina, and i think i gona change my 1RM to 102 or 100 for my military press next week. The last set just dont feel right. Squat day tmr, gona sleep early today XD