small meals? wat do mean by tat?

Basically i take tat as my meal replacement, easy and fast (with the whey, it consist ard 400cals, i can refine it become 600cals which is good for bulking too) and yet with low carbs contain. U can try out flaxseed with the greatness of omega3 fat.

---

Added on May 14, 2009, 10:16 am14 May 2009

Bench Press

94 x 12
114 x 12
134 x 12
154 x 8
114 x 12

Incline DB press

50lbs x 15
50lbs x 12
40lbs x 13
35lbs x 15

Incline smith machine press

110lbs x 12
90 x 12
90 x 12
80 x 12

Cable Cross over

10 ech side x 15
12.5 x 15
15 x 15
15 x 15

barbell curl

70 x 10
60 x 10
40 x 12

barbel spider curl

40 x 12
30 x 12
30 x 12

Remark : increased on my incline db press and oth still fluctuating. Nice weather last night, able to catch some good sleep, awesome training day.





This post has been edited by jamis: May 14 2009, 10:16 AM

icic....the small meal i mean is every 3 hours i will eat sumthing..
tht 1 i call as small meals...
currently my small meals consist carb more than protein..
try to find some new food to introduce into my diet...hehehe

Cool. Another HVT convert. Why didn't I notice your journal earlier. Nice.

haha, i just started about like 3-4 weeks before that was mixing hvt with some strength training. Nah, my update wasnt that consistant and my thread owas hit the bottom lol may be tat was the reason.

21/5/2009

Green - Getting worse
RED - Improvement

Bench Press

94 x 12
114 x 12
134 x 12
154 x 8 <-- got to push harder for this for next week.
134 x 12

Incline DB press

50lbs x 12 was 50lbs x 15
45lbs x 15 was 50lbs x 12
45lbs x 15 was 40 x 12
35lbs x 15


Cable Cross over

10 ech side x 15
12.5 x 15
17.5 x 15 <-- was 15 x 15
21 x 15 <-- was 15 x 15

barbell curl

70 x 10 80 x 7 <-- is this a improvement ???
60 x 12 <-- was 60 x 10
50 x 12 <-- was 40 x 12

barbel spider curl

40 x 12
30 x 12
30 x 12

Been really held up this few months didnt manage to keep the journal up to date. Dayum.

17/6/2009
Wedsnesday

Squat

empty bar x 10
94lbs x 10
114lbs x 10
134lbs x 10
154lbs x 11 ( will try to push it till 12 reps and increase weight on last set)

45 degree Legs press

560lbs x 12
560lbs x 12
450lbs x 12
450lbs x 12

Prone leg curl

150lbs x 15
130lbs x 15
DIZZY AND GAVE UP.

Remark: Wasnt a good day, didnt had sufficient breakfast, the eggs i bought was rotten was force to dig out some oth stuff fuel my training but too bad, it wasnt enought. After the training, sitting there for like 20minutes to recover.

Besides, i have cut down my rest time on the squat to improve my stamina.


18/6/2009
Thursday

Bench press

94lbs x 12
114lbs x 12
134lbs x 12
154lbs x 7 (the bar didnt really touch my chest for the 8th)
124lbs x 12

Incline DB press

60lbs x 0 (tot of being hero and cant even lift the db. ><)
55lbs x 12
45lbs x 15
45lbs x 13
35lbs x 15

Cable cross over

10lbs each side x 15
20lbs each side x 12
17.5lbs each side x 15
15lbs each side x 15

Barbell Shoulder Width Curl

80lbs x 6
60lbs x 12
50lbs x 12

Barbell Wide Grip Curl

40lbs x 12
30lbs x 12
30lbs x 15

Close Grip spider curl

40lbs x 10
30lbs x 12
20lbs x 15

Remark: Woke up a lil too late today, dont have enough time to stick in my gironda neck press. I have done some refinement on my Bicep exercise by adding a few new exercises.

sorry i miss out your post here.

carbs more than protein o.O.

Buddy u can look into anabolic diet which u can get more calories from FAT instead but ofcoz - healthy fat like nuts, olive oil and etc, check out their nutritional fact, i bet u know whcih one suit the best. Besides, on ur protein, eggs, milk, meat, tuna, ham(would really recommend) and etc. In the office it pretty hard to tapau the stuff and makan every 3hrs, so wat i owas did is nuts and whey. but if u can eat meat and stuff like tat, go for those, it is better than taking whey,

19/06/2009
Friday

Pull up

12,8,6,6

Deadlift

134lbs x 5
164lbs x 3
214lbs x 3
264lbs x 3
324lbs x 3
294lbs x 3
274lbs x 3

DB row

75lbs x 15
75lbs x 15
65lbs x 15
65lbs x 15

Cable row

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

<supinated Pull down skipped as running out of time>

Remark: The deadlift for the heaviest wasnt seems to be as tought as last week, i guess my preworkout meal did fuel me a lil energy. Besides, other exercises with 15 reps, really exhausting to keep a rest time between 45sec to 1 mins really torturing (for lazy s like me) hehe. It would be better if i have completed my supinated pull down thou.

haha next time try doing deadlift b4 doing pull ups. i think u can do better. =.=

Aite i will try tat, thnks for the head up.



This post has been edited by jamis: Jun 27 2009, 06:18 PM

Jon yeap, i just tried out the deadlift first then pull up, it doesnt impact my lift much and my pull up seems to degrade alot lol.

anyway, my lift today:-

27/6/2009 - Saturday - lazy day

upgright pull

50lbs x 15
60lbs x 15
80lbs x 15
80lbs x 15 (can feel the burning and soring, very nice)

Barbell Shrug (bar behind)

134lbs x 15
154lbs x 15
174lbs x 11 (grip gone)
174lbs x 13 (grip gone again)

Barbell Shrug (bar infront)

134lbs x 15
154lbs x 15
174lbs x 15
164lbs x 15

machine side shrug

45lbs each side x 16
60lbs each side x 16
85lbs each side x 16
85lbs each side x 16

reverse barbell curl

30lbs x 50 (it burns both my forearms and front delt)

db reverse wrist curl

15lbs x 30 each side

Calf raise

-parallel
90lbs x 50

-outward
90lbs x 50

inward
90lbs x 50

Plank - 30sec
side plank - 30sec each side.


Remark: seems like this 1 hour i can perform quite a num of exercise thou hehe. The calf raise feels awesome, it is like fire burning from the ground to ur calf. Anyway, awesome training. and had banana leaf rice for postworkout with lots of chicken and lamb. Satisfaction.

haha... sooner or later it will... =.=
all the best

hehe let me try tat for a month

30/6/2009 Tuesday

Seated DB shoulder press

15lbs x 15 (warm up)

45lbs x 15
45lbs x 13
35lbs x 15
30lbs x 15

Lateral DB Raise

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

Rear Lateral DB Raise

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

Tricep Push Down

42lbs +plate x 15
42lbs x 15
35lbs x 15
30lbs + plate x 15


Tricep Push Down ( Robe)

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




Remark: Bad day, the night be4 stay up too late.

1/7/2009 Wednesday

Squat

114lbs x 10
134lbs x 10
154lbs x 11
154lbs x 8

Unsticking set for squat

114lbs x 5
134lbs x 5
134lbs x 5

45 degree legs press

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

Prone legs curl

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

Remark : Squat is getting worse, therefore i had added in my sticking sets to improvise it. It seems like my performance are getting worse lately, guess i need a deloading phase soon.

07/07/2009 - Tuesday

DB Push Press

25lbs ech side x 10
35lbs ech side x 10
50lbs ech side x 8 (wobbled)
40lbs ech side x 10

Shoulder press

40lbs ech side x 15
35lbs x 13
30lbs x 13
25lbs x 15

Lateral Raise

30lbs ech side x 15
25lbs x 15
25lbs x 15
20lbs x 15

Rear Lateral Raise

55lbs ech side x 15
55lbs ech side x 15
50lbs ech side x 15
50lbs ech side x 15

Face Pull

10lbs x 15
15lbs x 15
25lbs x 12 (lose balance)
20+plate x 15
20+plate x 15

Tricep pushdown

49lbs x 15
42 x 15
42 x 15
35 x 15
35 x 15

Tricep Pushdown (Robe)

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

Barbell Tricep Extension

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

Remark: Great training with newly introduced face pull and db push press into my exercise. Feels like front delts is stimulated, awesome training.

8/7/2009 - Wednesday

Squat

empty bar x 7 (warm up)

114lbs x 10
134lbs x 10
164lbs x 10
169lbs x 7


Unsticking squat - Parallel

134lbs x 5
134lbs x 5
114lbs x 5

45 degrees Leg press

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

Prone leg curl

155lbs x 15
130lbs x 15
110lbs x 15
Give up, feel like puking.


Remark: Thx to my breakfast this morning (1 scoop Whey + 3 scoop oats + a banana + coffee + greeen tea), able to break my stupid plateau at 154lbs but aft the training i was totally exhausted and make a few pit stop before i reached home. Dunno love of hate for this kind of feeling.

Recently I have played around with my pre workout meal, below is my experience on diff preworkout meal:-

6eggs + a banana + 2 slice of wholemeal bread wif kaya + CL whiteflood

-strength 6.5/10
-endurance 6/10

Mutton Tortillas - 200g of mutton + lettuces + tomatoes + parmesan cheese flake + a piece of whole meal tortillas (30g of carbs)

-strength 4.5/10
-endurance 4.5/10

6 eggs + milk + 1/2 scoop of oat

strength 6/10
endurance 6/10

1 scoop Whey + 3 scoop oats + a banana + coffee + greeen tea

-strength 8/10
-endurance 6.5/10

For the white flood, the most benefit out of it is the focus i would say, get urself a good cup of kopi kao will do the same thing. The diff is that, whiteflood can last u almost whole day without coffee.

Jamis, i think in this way you're able to squat your BW
114lbs x 5
134lbs x 4
164lbs x 3flex.gif
169lbs x 5-10reps

Xlbs x 5-10reps

if body weight should be ard 72lbs plus each side, yeah i think should be possible, i did 80lbs before when i was in 3 reps strength program.

So u r saying HVT only for the last set and the rest for warming up?



This post has been edited by jamis: Jul 9 2009, 10:27 AM

9/7/2009 - Thursday

Bench Press

94lbs x 12
114lbs x 12
149lbs x 5
134lbs x 12
114lbs x 12

Incline DB Press

50lbs ech side x 15
50lbs ech side x 12
40lbs ech side x 15
40lbs ech side x 15

Cable Crossover

10lbs each side x 15
21lbs each side x 15
21lbs each side x 12
17lbs each side x 15

Gironda Neck press

Empty bar x 15
54lbs x 15
64lbs x 15

Barbell Bicep Curl

shoulder width grip

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

wide grip

50lbs x 12
40lbs x 12
30lbs x 12

narrow grip
30lbs x 12
20lbs x12
<running late from work, skip the last sets>

Remark: Seriously, Preworkout meal is very important. Anyway, the bench press and the incline press, i tried to concerntrate on the muscle contraction and my form as well, it seems to burn more and feel more pump on those. Just like Arnold said. Good stuff.

what i m trying to say is lower down your warming up set'reps so you can have more energy to do higher reps for your work set