Military Press

30lbs x 5
40lbs x 5
54lbs x 5
64lbs x 5
74lbs x 5
84lbs x 7

Chest Dips

15,13,12,12

Rear Lateral Raise

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

Close Grip Bench

empty bar x 15
54lbs x 15
64lbs x 15
74lbs x 15
84lbs x 15

Remark: Having a bad night, guess it is the weather...

Heading back hometown, guess this comming week i will be doing lots of cardio. XD


This post has been edited by jamis: Feb 12 2010, 03:47 PM

12 / 02 / 2009

Sandbag Swing

Squat x 20

bicep curl x 15

Front squat x 20

bicep curl 15

Lunge x 20

bicep curl x 15

Frog Jump x 10

bicep curl x 15

My sandbag? -->refer here



This post has been edited by jamis: Feb 13 2010, 03:57 PM

13/02/2009

sandbag swing x 15 each side

sandbag row x 15

sandbag tricep extension x 15

sandbag row x 15

sandbag tricep extension x 15

sandbag row x 15

sandbag tricep extension x 15

Sandbang Good morning 3x15

Remark: getting better on my swing, got the coordination right



This post has been edited by jamis: Feb 25 2010, 02:54 PM

25 February 2010 - Thursday

Dips

15,14,15,15

Floor press

empty bar x 15
64lbs x 15
94lbs x 15
104lbs x 13
114lbs x 10

DB Incline Press

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

DB fly

10lbs x 15
15lbs x 15
20lbs x 15
20lbs x 15

Barbell Curl

60lbs x 12
50lbs x 15
40lbs x 15

Wide Grip Barbell Curl

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


Remark: Recuperating aft cny and viral infection. Feeling so weak

01 March 2010

Diet

0730 - 2 scoops of oat + 2 scoops of whey + some raisins + multi vits + Vit C + fish oil
1030 - 2 scoops of whey (i forgot to bring my seeds =.=)
1300 - mix rice -- two meat + a cup of rice
1600 - 2 scoops of whey (i forgot to bring my seeds =.=)
1900 - 150g chicken + brocolli + peas
2130 - Glass of milk + vit c + fish oil



Workout

Rest Day

This post has been edited by jamis: Mar 1 2010, 03:28 PM

Diet

0630 - 150g chicken + 1 whole egg + 2 scoops of oat + 1/2 of whey
0830 - 2 scoops of whey + 2 bananas + 1/2 scoop glucose polymer + milk
1000 - 2 scoops of whey + 2 scoops of oat
1300 - omelette + meat + very little rice
1700 - 30g of flexseed+sunflower seed+pumpkin seed + 2 scoops of whey
2000 - 6 whole eggs + half scoop of whey
2200 - sleep

Total carbs intake: 160g
Total Protein intake:277g
Total calories intake: 2700 (exceeded my daily intake )

Training

Push press

44lbs x 5
54lbs x 5
64lbs x 5

74lbs x 5
84lbs x 5
94lbs x 10

Chest Dips

15,15,15,15

Rear Later Raise

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

Close Grip Benchpress

44lbs x 15
54lbs x 15
64lbs x 15
84lbs x 15

Barbell Skull crusher

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

Remark: Compared push press to military press, Military press seems to execute more on my front delts and push press more to the side delt. I have tried doing Chest dips after military press, i felt that my front delt is exhausted and can hardly reach 13 reps and when i do push press i can easily hit 15 reps.

Just a concern, on my push press, sometime i tend to tip toes when i execute the movement. Could that be the bar is too far away from the body?

This post has been edited by jamis: Mar 3 2010, 12:14 PM

03 Mar 2010

Diet

0630 - Fried Brown rice with chicken (100g brown rice with 150g chicken and green peas)
1100 - 3 scoops of oat + 2 scoops of whey
1300 - egg+meat+vege+half bowl of rice
1730 - 2 scoops of whey
2030 - 100g of chicken breast + broccoli + green peas
2210 - 2 scoops of whey + 66g of glucagon



Training

Squat

74lbs x 5
94lbs x 5
114lbs x 3
124lbs x 5
144lbs x 5
164lbs x 5 (forgot i need to hit my max rep )
164lbs x 3 (dont feel satisfied)

Leg press

410lbs x 15
360lbs x 15
360lbs x 15
270lbs x 15

Prone Legs Curl

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




Remark: Didn't grab a good sleep last night, coughing like hell in the middle of the night. So i woke up at 0630 and had my breakfast then went back to take a nap for 1hr and tonight i m going to hit the gym.

Now i knind of believe in Glycogen store. Eventhou my preworkout didnt contain any carbs, but i still can go through my training pretty well. XD

This post has been edited by jamis: Mar 4 2010, 10:47 AM

04 Mar 2010

Diet

0630 - 2 scoops of oats + 1/2 whey + 3 eggs ( suppose to be 4 eggs..... but i drop one when i try to put it into the bowl....) - carbs:44g protein: 31g cals: 460
0830 - 1/2 foot of subways meat ball + 2tb of glucagon - carbs:70 -80g protein: 40g cals: 450
1000 - 1/2 foot of subways meat ball - carbs: 40g? protein: 40g cals: 320
1300 - Vege + meat no rice XD - protein: 40g cals: 300
0430 - 100 - 150g of Lamb - protein: 40g cals: 300
0730 - 150g Chicken Breast + broccoli + peas protein: 45g cals: 260
1000 - 2 scoops of whey + milk protein: 50g cals: 250

approximate cals intake: 2340 (yay! just right)

Training

Bench Press

74lbs x 5
94lbs x 5
114lbs x 3
124lbs x 5
144lbs x 5
164lbs x 7

DB Incline bench

50lbs x 15
45lbs x 15
45lbs x 14
35lbs x 15

DB Fly

10lbs x 15
15lbs x 15
20lbs x 15
25lbs x 15

Barbell Curl

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

Wide Grip barbell curl

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

Narrow grip barbell preach curl

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

Remark: Upon doing bench press on the last few reps, i felt the strain from my mid upper back. I gona add in cable row or underhand barbell row for my back day tmr. need a stronger mid back for my bench.

This post has been edited by jamis: Mar 5 2010, 10:41 AM

05 Mar 2010

Diet

0600 - 3 scoops of rolled oat + honey + 100g of beef Carbs: 70g protein: 45g
0830 - 6 tb of glucagon + 2 scoops of whey Carbs: 144g protein:44g
1015 - 3 scoops of oat + 1.5 scoop of whey Carbs: 66g protein:44g

Training

Deadlift

114lbs x 5
144lbs x 5
169lbs x 5

184lbs x 5
214lbs x 5
229lbs x 10 (SUPER TIRED)

Pull up/ Narrow Pull up/ Chin up/ narrow chin up

1x15/10/8/8
1x10/7/6/5

DB Row

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

Cable Row

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

Narrow grip lat pull down (supinated)
57 x 15

Remark: Shouldn't have do my cardio the night before DL. It is torturing. And i m going to get a skipping rope instead of riding like a hamster on the bike.

10 March 2010

Diet
High carbs day

0615 - 3 1/2 scoops of oat + 100g chicken + vit c + multi vit
0830 - 2 scoops of whey + 144g of carbs
1000 - 3 1/2 scoops of oat + 2 scoops of whey
1300 - meat + scramble eggs + bean sprout
1630 - 1 1/2 scoop of whey + 30g of nuts (mixed)
1930 - 3 whole eggs + 5 egg white + fish oil + vit c



Training
JW 3/2/1 - Week 2 Cycle

Push Press

44lbs x 5
54lbs x 5
64lbs x 5

79lbs x 3
89lbs x 3
99lbs x 10

Chest Dips

15,15,15,15,8,5 (try to hit 100 reps all together, currently only 73reps)

Rear Lateral Raise

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

Narrow Grip Bench Press

49lbs x 15
59lbs x 15
69lbs x 15
79lbs x 15

BB Triceps Extension

30lbs x 15
30lbs x 15
20lbs x 15
20lba x 15

Face pull

20lbs x 15
25lbs x 15
20lbs+plate x 15
20lbs x 15

Remark: Humm if i m doing bench press this week, my dips gona be tough next week, whereas if i do my floor press, then my dips gona be easy... humm



This post has been edited by jamis: Mar 11 2010, 10:32 AM

March 11, 2010, 10:22 am

Diet

0630 - 100g chicken + 2 1/2 oat + honey
0830 - 2 scoops of whey + 110g carbs
1000 - 30g of mix seeds + 2 scoops of whey
1300 - Banana leaf -- chicken + fish + abit of rice
1700 - 30g of mix seeds + 1 1/2 scoop of whey
2000 - 2 oranges + a bit of rice + vege + 8 eggs white
2130 - a cup of milk (feel a little hungry)
2200 - sleep


Training

Squat

74lbs x 5
89lbs x 5
104lbs x 5

130lbs x 3
144lbs x 3
160lbs x 7 (should have push to 8, but my mental gets lazy ><)

Legs Press

450lbs x 15
410lbs x 15
360lbs x 15
360lbs x 15

Prone Legs Curl

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

HIIT through skipping @ 7PM

Remark: Lowered my max for better improvement throughout the cycle

This post has been edited by jamis: Mar 12 2010, 10:03 AM

12 March 2010

Diet

0630 - 3 1/2 oat + 1 scoop of whey + 3 egg white (i know i know, i m controlling my calorie, cant take too much fat, but i do take egg york at night)
0830 - 2scoops of whey + 145g of carbs
1000 - 3 1/2 oat + 1 1/2 scoop of whey
1300 - meat + vege + egg
1700 - 1 1/2scoops of whey + 30g of mix seeds
2000 - BAKUTEH without rice and chak kueh
2300 - a glass of milk

Training

Bench Press

74lbs x 5
89lbs x 5
109lbs x 3
129 x 3
144lbs x 3
164lbs x 6

DB incline Bench

45lbs x 15
45lbs x 15
35lbs x 15
30lbs x 15

DB Fly

10lbs x 15
20lbs x 15
25lbs x 15
25lbs x 15

Barbell Curl

70lbs x 10
60lbs x 12
50lbs x 12

Gironda Preaching curl

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

Remark:

This post has been edited by jamis: Mar 13 2010, 01:50 PM

13 March 2010

Diet

1000 - 2scoops of oat + 100g of chicken + an orange
1230 - 2 scoops of whey + 88g of carbs
1430 - Some sushi and etc
1730 - Steamboat with beef + pork + fish + eggs
2030 - 5 egg white and 3 whole eggs

Training

Deadlift

114lbs x 5
144lbs x 5
164lbs x 5

199lbs x 3
227lbs x 3
254lbs x 10

Pull up/ NG pullup/ chin up/ NG chin up

1 x 16/9/5/5
1 x 6/5/4/4

BB Row

40lbs x 15
60lbs x 15
80lbs x 15
100lbs x 15

Supinated Lat Pulldown

57lbs x 15
67lbs x 13
47lbs x 15
47lbs x 15

Cable Row

77lbs x 13
67lbs x 15
67lbs x 15
57lbs x 15

Shrug

90lbs x 15
140lbs x 15
190lbs x 15

Remark: It is quite amazing on the Deadlift, I have read an article on TMuscle regarding the visualization. It said visualize how u going to lift, hows do u feel on each rep on the last reps. I tried today, and it actually worked dam freaking well, i suppose that i only can do 7reps but i visualize i can hit 10 reps, and BOOM 10 reps, elegant form.

UPDATE : Weight at front page updated

This post has been edited by jamis: Mar 14 2010, 07:06 PM

14 March 2010

Training

Complexes x 3

Reverse Lunges, 6 reps on each leg
Romanian Deadlift, 12 reps
Good Morning, 12 reps
Front Squat, 6 reps
Military Press, 6 reps
Bentover Row, 6 reps
Floor Press, 12 reps

Remark: Thought of the complexes would be easy, but end of the third set i have tunnel vision and forgot to buy my stuff on the way home. Tats one hell of complexes. Oh yeah i think i miss the bentover row on the 3rd set

16/03/2010


Diet

0615 - 2 1/2 scoop of oats + 2 scoops of whey
0830 - 2 scoops of whey + 115g of carbs
1000 - 2 1/2 scoop of oats + 2 scoops of whey
1300 - Banana leaft with chicken and rice T.T
1700 - 30g of seeds + 2scoops of whey
2000 - 150g chicken + mozzarella cheese
2200 - sleep


Push Press

44lbs x 5
54lbs x 5
64lbs x 5

79lbs x 5
99lbs x 3
109lbs x 5


Chest Dips

15,15,15,15,12,9 - total : 81

Rear Lateral Raise

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

Close Grip Bench Press

49lbs x 15
59lbs x 15
69lbs x 15
104lbs x 15
124lbs x 5 (just to test out )

BB Tricep Extension

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

Remark: Effort VS Ego. I m thinking of getting dip belt... hummmmmmm or DIY one Hummmmmm

This post has been edited by jamis: Mar 17 2010, 09:43 AM

17/2/2010

Diet

0615 - 3 1/2 scoop of oat + 100g of chicken breast
0830 - 2 scoops of whey + 144g of carbs
0940 - 30g of seeds + 2 scoops of whey



Training

Squat

114lbs x 5
129lbs x 5 only realize i did the wrong weight, DREAMING ><
134lbs x 5
154lbs x 3
174lbs x 6 - feels like can do more but my form is gone on 6th so i decided to put it down.

Legs Press

494lbs x 15 -- AGAIN i accidently put another 45lbs plate on my right leg
410lbs x 15
360lbs x 15
360lbs x 15

Prone Legs Curl

135lbs x 15
130lbs x 15
110lbs x 15
90lbs x 15


Remark: I m blur today, did 2 mistakes. Blame the weather.

Yeah dip and lockout. Pretty torturing for the last few reps lol. I plan to buy those carpet nylon and make it as back padding and add 2 chain to hold the plates. Just takut the carpet nylon tidak tahan lol.


Total i manage to stuff in 12kg with the help of my dad, but i left it in my home town, too heavy to bring it back here in kl. The inner tube i got it for free thou..... there is a tyre shop right beside my dad's shop so i just go and grab few from them and.... aft i made one bag the rest of the empty tube got shredded by my good dog .

I think u can try and ask those tyre shop for those disposed empty tube, or wait til sunday and check if they have thrown any outside their shop lol.

i saw the insulation tube diy, do u have any idea on where to get them? if i can get them i can diy fat grip too XD.

yeah, seems like thick cylinder shape rubber are more suitable.

haha, or just go and get a belt and add on the chain for dips, 1 belt = 2 functionality.