lol, True fitness, i dont think they are that hardcore lol. But if i have a dip belt i m going to use tat to do donkey calf raise too. XD

Wah this one is hybrid belt, can put two plates lol.

18 March 2010

Diet

0615 - 100g chicken breast + 2 1/2 scoops of oat
0830 - 2 scoops of whey + 110g of carbs
1000 - 2 1/2 scoops of oat + 2 scoops of whey
1300 - beef + chicken + vege
1700 - 2scoop of whey + 30g of seeds
2000 - chicken steak + peanuts


Training

Bench Press

74lbs x 5
89lbs x 5
109lbs x 3
134lbs x 5
154lbs x 3
174lbs x 3

Incline Bench Press

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

DB Fly

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

BB Bicep Curl

80lbs x 6
70lbs x 8
60lbs x 12

Gironda preach curl

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


Remark: Keep "Effort" in mind.

19 March 2010

Diet

0740 - 2 scoops of whey + 2 scoops of oat
0850 - 2 scoops of whey + 80g of carbs
1000 - 2 scopps of whey + 2 scoops of oat


Training

Skipping 2:1 ratio for 6 sets (60sec skip : 30 sec rest)

Remark: May i have to really pack on more real food than whey. Gosh..... roast chicken roast chicken XD

20 March 2010

Diet

1000 - wholemeal pancake + oat + 1 scoop of whey + grapes
1300 - 150g beef + peas + peanuts
1600 - 2 scoops of whey + 130g of carbs + an orange
1700 - pasta (100g spaghetti + 100g chicken)


Training

Deadlift

114lbs x 5
144lbs x 5
174lbs x 3

204lbs x 5
234lbs x 3
269lbs x 5

WG pull up/NG Pull up/SW Chin up/NG Chin up

1x 15/6/5/4
1x 8/5/4/3

DB Row

60lbs x 15
55lbs x 15
50lbs x 15
45lbs x 15

Supinated Lat pull down

67lbs x 15
57lbs x 15
47lbs x 15
47lbs x 20

Cable row

77lbs x 8
67lbs x 13
47lbs x 15
47+plate x 15

Face pull

20lbs x 20
20lbs x 20

Remark:

23 March 2010

Diet

0600 - 140g beef + 1 scoop of oat + 1 orange
0815 - 2 scoops of whey + 90g of carbs
0945 - 30g of seed + 2 scoops of whey (tried to roast my chicken....but .......it burnt when i came back from gym )
1300 - Egg+Meat+vege
1700 - 2 scoops of whey + 30g of seed
2000 - 150g of beef + 40g of carbs

Training


De-loading Phase

Push Press

44lbs x 5
54lbs x 5
69lbs x 3

44lbs x 5
54lbs x 5
69lbs x 5


Chest Dips

10, 10, 10, 10

Rear Lateral raise

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


Close Grip Bench Press

44lbs x 15
54lbs x 15
64lbs x 15
74lbs x 15

Tricep Extension

20lbs x 15
20lbs x 15

Rope Push down

10lbs x 15
5lbs+plate x 15

Face pull

10lbs x 15
10lbs x 15
5lbs+plate x 15
5lbs x 15

2145 - HIIT - Skipping

1 min skip, 30sec on the spot jog x 7

Remark: De-loading day seems like having so much energy left. My weight seems like going up instead of going down this week, hitting around 83.5kg, MUSCLE ???? . This is the forth week, gona cut down 60g of carbs to my total daily carbs intake .

This post has been edited by jamis: Mar 24 2010, 10:59 AM

24 March 2010

Squat

74lbs x 5
94lbs x 5
114lbs x 3

74lbs x 5
89lbs x 5
109lbs x 5

Legs Press

220lbs x 15
220lbs x 15
180lbs x 15
180lbs x 15

Prone Leg curl

70lbs x 15
70lbs x 15
50lbs x 15
50lsb x 15

Remark : did some mistake on the weight on Squat.... luckily its a de-loading week -.-

Dam, weight again today.... it shows that i m 82.2kg.... and yest wast 83.5...wat the heck??

This post has been edited by jamis: Mar 24 2010, 11:04 AM

i dont have a weight machine at home, so i only weight aft my training in the morning :S

hehe, plan to get a digital one. Those cheap one sometime its not tat accurate...

20/3/2010

Push press

54lbs x 5
64lbs x 5
74lbs x 3

74lbs x 5
89lbs x 5
99lbs x 13

Chest Dips

15/15/15/15/11/11/8 total:90

DB row

65lbs x 15
60lbs x 15 Wat am i thinking, today is shoulder day

Rear Lateral raise

50lbs x 15
45lbs x 15
25lbs x 15

Close grip bench

54lbs x 15
64lbs x 5
84lbs x 5
109lbs x 14

Rope push down

15+plate x 15
15+plate x 15
15lbs x 15
10+plate x 15

Remark: The night before had some SAKE, didnt lose strength but concentration =.=

31/03/2010

Squat

79lbs x 5
94lbs x 5
114lbs x 3
124lbs x 5
144lbs x 5
164lbs x 10

Legs Press

500lbs x 10
450lbs x 13
360lbs x 15
360lbs x 15

Prone Legs curl

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

Remark: Extremely dizzy aft the training.... Awesome

1/4/2010

Diet

0615 - 1 scoop of oat + orange + 2 scoops of whey -- 35g of carbs
0830 - 2 scoops of whey + 60g of carbs -- 60g of carbs
1030 - sub way, meatball marinara half foot -- +- 40g of carbs
1300 - rice + meat + vege -- +- 40g of carbs
1630 - <may be 2 orange with 2 scoops of whey? --30g of carbs>


Bench Press

74lbs x 5
95lbs x 5
115lbs x 3

125lbs x 5
140lbs x 5
160lbs x 10 (have a feeling i need to reduce my weight more)

db Incline press

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

db fly

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

bb curl (applying 4sec eccentric)

70lbs x 12
60lbs x 12
50lbs x 15

Gironda Preacher curl (applying 4sec eccentric)

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

Remark: Feel weak on the bench press. For the gironda preacher curl, i can really feel the extreme burn on the bicep. Marvelous.

Suppose today is my medium carbs day. and after the exercise i decide to increase my carbs intake. Getting weak

2/4/2010

Deadlift

119lbs x 5
149lbs x 5
179lbs x 3

194lbs x 5
224lbs x 5
249lbs x 7


WPullup/Npullup/Wchin/Nchin

20/10/5/4
8/6/4/3

DB row

70lbs x 15
65lbs x 15
60lbs x 15
55lbs x 15

Lat pulldown (supinated grip)

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

Cable row

87lbs x 5 (too heavy XD)
77lbs x 8
67lbs x 15
57lbs x 15

remark: Energy lvl is horribly low, I think my carbs intake is too low plus not catching enuf rest

06 April 2010

Push Press

50lbs x 5
60lbs x 5
69lbs x 5

84lbs x 3
94lbs x 3
104lbs x 15 Wohoooooo

Chest dips

15,15,12,15,12 - 69 -- was exhausted on the push press i guess

Rear Lateral raise

60lbs x 15
50lbs x 15
40lbs x 15
30lbs x 15

Close Grip Bench

44lbs x 5

114lbs x 14
104lbs x 12
94lbs x 15
64lbs x 15

Rope push down

20lbs + plate x 12
20lbs x 12
10lbs+plate x 15
10lbs x 15

Cable kick back (slow on eccentric)

10lbs x 12 each side.


Remark: started to consume my lipo6 today, focus +10 XD and i forgot to bring my food for my tea time meal T.T.

Wah, cepat u minta gambar lol. I post aft 2 months, only cut for 1 month, the result is not obvious XD.

7 april 2010

Squat

79lbs x 5
89lbs x 5
114lbs x3
134lbs x 3
154lbs x 3
174lbs x 9

Legs Press

540lbs x 10
450lbs x 13
360lbs x 15
360lbs x 15

8 april 2010

74lbs x5
94lbs x5
114lbsx3
129lbsx3
149lbsx3
169lbsx6

DB incline press

60lbs x 13
50lbs x 15
40lbs x 15
35lbs x 15

DB fly

10lbs x 9
30lbs x 15
25lbs x 15
20lbs x 15

Close grip bench press

Forgot

Rope push down

Forgot


9 april 2010

Deadlift

120lbs x 5
150lbs x 5
180lbs x 3
210lbs x 3
240lbs x 3
265lbs x 8

the rest update later...

13/4/2010

Push press

49lbs x 5
59lbs x 5
69lbs x 3

89lbs x 5
99lbs x 3
109lbs x 10

lateral raise

10lbs x 20
25lbs x 15
30lbs x 15
15lbs x 15

Rear Lateral Raise

65lbs x 15 (form are bad, cant feel ><)
55lbs x 15
45lbs x 15
35lbs x 15

Bicep curl

60lbs x 12
50lbs x 13
40lbs x 15

Gironda bicep curl

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

BB front raise

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

Remark: Great, sakit perut early in the morning, and i m suppose to train my tricep today and i go and train my bicep . Anyway, skipped my dips, and plan to do it on oth day as i was running late to work

17 Apr 2010

Bench Press

74lbs x 5
94lbs x 5
114lbs x 3

139lbs x 5
159lbs x 3
179lbs x 4 (weak)

DB Incline Bench

60lbs x 12
55lbs x 13
45lbs x 15
35lbs x 15

DB fly

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

Narrow Grip Bench Press

44lbs x 10
64lbs x 15
74lbs x 13
64lbs x 15

rope push down

20lbs x 12
15 + plate x 15
15lbs x 15
10lbs x 15

Cable kickback

5lbs x 15 ech side
5lbs x 15 ech side

Remark: Energy level is low, cant feel the muscle contraction.

5 April 2010

Push press

49lbs x 5
59lbs x 5
74lbs x 3

84lbs x 3
99lbs x 3
109lbs x 15

Chest Dips

16,15,15,15,15,16 (Rest 2 mins aft each set)

Rear Lateral Raise (Tempo 401)

55lbs x 14
45lbs x 15
35lbs x 15
30lbs x 15

Close Grip Bench (tempo 401)

44lbs x 5

124lbs x 12
119lbs x 10
99lbs x 12
64lbs x 15

Rope Push down

15lbs x 15
10lbs + plate x 15
10lbs + plate x 15
10lbs x 15

Remark: Weight 80.2kg this morning, seems like weight loss since last week. Have to take my second reading tmr morning, else gona adjust my diet again.

Besides, i have lengthen the rest period to 2mins++ for all the exercise and it is very time consuming lol. But it allows me to go for more reps thou.

5 May 2010

Squat

79lbs x 5
99lbs x 5
119lbs x 3

139lbs x 3
159lbs x 3
179lbs x 7

Legs press

540lbs x 8
450lbs x 15
360lbs x 15
300lbs x 15

Prone leg curl

135lbs x 15
130lbs x 13
110lbs x 15
90lbs x 15

Remark: More rest = more reps XD