errr.... why is your squats so low?
or rather, why is ur leg press so high?

people suppose to be able to leg press double their squat weights.
So if you can press 540lbs, i think you're being too easy on squats.

today was my first day on hvt on squat, my endurance wasnt there. Before that i was doing low reps, ard 214lbs 3rm hehe

Hoh! I did 120KG x 3 x 10-12 reps today, AFTER 4 sets of max singles at 160KG. I feel your pain brother. ngek....

WoAh... I only can do 1 rep 120kg and my legs fail me haha.

Well you're bigger than me in most areas cept the leg so don't worry.

Chek it out.....my show off video

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Added on April 23, 2009, 11:14 pmAnd one thing I noticed about high rep work.
Holy shit, it's 11.15 and I'm HUNGRY AS HELL!

This post has been edited by pizzaboy: Apr 23 2009, 11:14 PM

Deng, you wait and see larrr. Lol.

Heh...better work hard. I intend to hit 190 or 200KG for back squats by the end of this year

squat is in pound or kg?

my best attempt is 20reps x 87.5kg

14reps x 90kg -mind collapse
16reps x 92.5kg- leg f***ed up

the high reps is kinda fun imho, it is challenging my mind.lol

lol, swapping from low reps to high reps really a pain in the ass. man.. 120kg tats almost close to my dl lol.


lbs bro, i m still try to adapt to the high reps squat, i dun have the endurance at this moment lol. i consider tat my current best attempt haha got to wait for next week. Ur 20reps is insane lol.

i am still afraid of max weight squats...
my 1rm should be between 110-120 i guess.
didnt try above 100kg for a month de.
currently doing high volume at lower weights.
best reps are 85kg x 10 for 3 sets

hehe, just use the safety bar, put it slightly lower than the lowest point of ur squat can go. But make sure dun let ur ego overwhelm u, if no go means no go, just squat down and drop the bar behind.

Tat 85kg 10 reps x 3, sounds torturous, tmr is my squat day again, i think i will down more carbs. lol.

hmm... not that torturous coz i still can do many other leg workouts after that.
kaka...
safety bar?
my campus gym dont have such thing...
and u cant slam the weight on the floor. =.=
u will know when u come to my gym...
thats why if u cant carry, then better not.
haha...
i am not that ego to try too much that my body cant take it.
if i know i cant, i wont...
wat do i have to lose by not trying too hard?
as long as i feel i have tried wat i could, then its good enough. =.=

Indeed bro. LOL no safety bar and no weight dropping tats ultimate combination, i bet u need at least two person to assist u on tat if u wan to do lol.

haha.. nah... normally i dont have spotters...
so i just do wat i think i am capable... no point being egoistic.
i dont get anything from it rather embarrassments if the bar drops.
haha...

Yeah, agree lol.

29 April 2009

Squat

114 x 10
134 x 10
174 x 8 (cant take it)
154 x 10
134 x 10

Machine 45 degrees leg press

540 x 12
540 x 12
450 x 12
450 x 12

Prone leg curl

150 x 12
150 x 12
130 x 12
130 x 12

Remark: Oh man, eventhou the squat has gotten better, somehow it is taxing me madly. Again feel like puking during training and extremely exhausted aft training lol. Feeling sleepy now....

30 April 2009

Bench press

84lbs x 15
114 x 12
144 x 12
154 x 8
144 x 8

DB incline bench

45lbs ech side x 12
45 x 12
35 x 15
35 x 15

Incline bench

64 x 15 (smith machine was in used)

Smith Machine

50lbs x 15 (the bar is not counted right?)
100 x 12
90 x 12

Cable Cross over

12.5 ech side x 15
15 x 12
17.5 x 12
15 x 15

bicep curl

70lbs x 10
50 x 10
40 x 15

Spider curl
40 x 10
30 x 11
20 x 12

Remark: Feels complete on my chest. Nice.....

02 May 2009

Pull Up

10,5,5,3,3

Deadlift
134lbs x 5
164 x 3
214 x 3
264 x 3
324 x 3
304 x 3
284 x 3


DB row
80lbs ech side x 15
75lbs x 15
65 x 15
65 x 15

Machine(Hammer strength) Lateral Pull down

110 ech side x 15
100 x 15
100 x 15
75 x 15



Cable Row

67 x 15
67 x 15
57 x 15
47 x 15

Remark: Was abit winded during the training, not able to grab a good night sleep for the night before and made me rest longer between sets. Got to fix on that

This post has been edited by jamis: May 3 2009, 03:56 PM

05 May 2009

Add in some comparison on my exercises to indicates if there is any improvement(mark in red).

Squat
114 x 10
134 x 10
154 x 10
164 x 8
134 x 10

LAST WEEK


45 degress Machine leg press

540 x 15
540 x 15
450 x 15
450 x 17



Machine Prone legs curl

150 x 12
150 x 12
130 x 12
130 x 12



Remark: Couldnt really get a good sleep last night, nephew was crying like mad and the weather wasnt as nice as well. Having hard time waking up. Oh man....

By the way, my squat seems to have tuned pretty well, next week can attempts more i guess. No improvement in prone legs curl but however it wasnt as exhausting as last week thou .

13 May 2009

Squat

114 x 10
134 x 10
154 x 10
184 x 3 <-- face turn
154 x 10

45 degree machine leg press

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

prone leg curl

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

Remark: Attempting on the Squat for the max weight is a lil too much ego and end up with only 3 reps.

Still working on my cutting phase, reduced my caloric intake for like 400 -500 at this moment.. still going fine. Below is the outline of wat i eat

0600 - 6 whole eggs + 1 banana + two/a slice of whole meal bread+multi vits + vit c
0700 - Workout
0800 - postworkout - whey + 2table spoon glucose
0930 - Whey + 2 scoop of pb + a handful of peanuts OR Whey + 300g of sunflower seed + pumpkin seed
1300 - lunch near office, try to reduce rice intake but lots of meat and vege
1630 - Whey + 2 scoop of pb + a handful of peanuts OR Whey + 300g of sunflower seed + pumpkin seed
1930 - 200g chicken breast + vege + thousand island sauce
2230 - Whey + 2 scoop of pb + vit c + fish oil + vit e --> Sleep

total of my food intake should be ard 2500 to 2600 cals a day. Another month to go for my cutting then i will be back on my bulking. Please do advise me on my cutting phase/

is those sunflower seed and pumpkin seed good to become small meals?