got it, but wat i plan to do is warm up for may be 2 sets then the rest i will do drop set with 10reps. Tried it with bench press today, it doesnt work the same thou lol.

Lol, just stick with what you feel is right. i know nothing about HVT.
listen to your body lol, try and error XD

Trial and error, indeed, looking forward to hit my bodyweight squat .

it aint hard to hit your body weight, just lower it to 5 reps XD and do 5set of it ..stronglift XD

lol, i want HVT it to bodyweight XD

I managed to do 10x10 with my BW, 65kg. Not that hard for lots of people as it's relatively light I suppose, but HELL, did it burn.

This post has been edited by -Dan: Jul 9 2009, 05:47 PM

i did 1 x 20reps x BW few month back ago ~~ XD which was 87.5kg
just collapse on the floor once i done. rocks

u guys are really juicing out the squat and tempting me to attempts on tat. yeah_guyz : the 20reps squat bw is totally insane, i tried it once (not bw), pant , dizzy, feels like puking arggggg.

Dan- : my muscle havent adapt to high reps, get burn out quite easily guess i need sometime to achieve my bw squat hehe, my muscle getting lazy during my 3 reps strength training lol but very addictive when u see the weight goes up every week.

haha, you feel me

i start from 50kg and slowly increase up to 87.5kg, 6 week program
your body will adapt it damn fast.

i found that the main benefit of 20reps is the mental strength gained XD
i was always push myself, i can do 20x87.5kg, why dont i cant do 1x5x90kg? and so on so on

i got collect the info and put into excel file for 20reps squat program, if you want it, pm me

Heh, 20-rep squats are insane. =x

ugpm


the mental got to be dam strong for that stuff, when i switch 20reps squat to 5-6 reps, it feels dam easy ||||=.=
TOTALLY

10/07/2009 - Friday

Wide Pull up
set 1- x13 || set 2-x8

shoulder width pull up
set 1- x8|| set 2-x6

shoulder width chin up
set 1- x8 || set 2-x5

narrow grip chin up
set 1- x5 || set 2-x5


Deadlift

114lbs x 5
164lbs x 3
214lbs x 3
264lbs x 3
324lbs x 0 <- fail miserably
274lbs x 5


DB row

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


Remark: Introduced my new pull up and chin up exercise seems to exhaust me and cant really go for max for my deadlift and end up giving up and do a 5 reps 274lbs. Dont really have time today to complete all the exercises, needs to hit the office early. But the chin up and pull up exercise are quite taxing, i can feels my lats is reacting now, sakit sakit like tat.

time to update with some pics?

got some update here buddy

http://forum.lowyat.net/index.php?showtopi...post&p=27067480

14/07/2009

DB Push Press

20lbs ech sidex 10 (warm up)

50lbs ech side x 10
45lbs ech side x 10
40lbs ech side x 10
35lbs ech side x 10

DB Shoulder Press

45lbs x 14
40lbs x 15
35lbs x 15
35lbs x 15

Lateral Raise

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

Rear Lateral Raise

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

Tricep Dips

12,12,10,9

Face Pull

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

Tricep Push Down

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

Robe Tricep Push Down

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

Remark: Attempt on tricep dip today, never know it was so good. Somehow it affects my tricep push down thou, need to find some way to refine it.

15/07/2009

Squat

empty bar x 8 (warm up)
114lbs x 10 (Warm up)

164lbs x 10
154lbs x 10
134lbs x 10

Unsticking Squat (above parallel)

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

45 degree Leg press

450lbs x 15
360lbs x 15
360lbs x 15
270lbs x 15

Prone leg curl

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

Remark: Manage to hit my squat to 164 x 10 and exhausted and affected all the exercises. However, it was a great leg day. Next week, if possible i would love to add on another 10lbs. .... Today's weather aint it too good to sleep ? Having tought time getting myself off the bed

16/07/2009

Chest Dips

9,9,9,8

Bench Press

94lbs x 10
114lbs x 10
134lbs x 10
114lbs x 10

Incline DB Press

50lbs x 10
45lbs x 10
35lbs x 10
30lbs x 10

Cable Cross Over

10lbs x 15
21lbs x 12
17.5lbs x 15
15lbs x 15

Bicep curl (shoulder width)

80lbs x 8
60lbs x 12
50lbs x 12

Bicep Curl (wide grip)

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

Hammer Curl

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

Remark: Just attempted Chest dip today, cant really get the feel the strain on my chest but somehow when i proceed to bench press and other chest execise, i can feel the burn, even for light weight. I try to continue with dips for 1 month, see whats the result.

21st July 2009


Push Press

20lbs x 10 (warm up)
25lbs x 10
50lbs x 10
45lbs x 10
40lbs x 10

DB Shoulder Press

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

Lateral Raise

25lbs x 15 each side
25lbs x 15 each side
20lbs x 15 each side
20lbs x 15 each side

Rear Lateral Raise

55lbs x 15 each side
55lbs x 15 each side
50lbs x 15 each side
50lbs x 15 each side

Tricep Dips

12,10,10,10

Robe Push down

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

Barbell Tricep Extension

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

Remark: Hardly crawl down from my bed this morning, i had work up like 2 times in the middle of the night just to get some water, freaking weather and it is part of the reason why i miss out some of the exercise today.

22nd July 2009

Squat

Empty bar (warm up) x 8

114lbs x 10
174lbs x 10
154lbs x 10
144lbs x 10

Unsticking squat
114lbs x 5
134lbs x 5
134lbs x 5

45 degree leg 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: My squat is going up gradually with the condition that i have enough sleep (thank god for the cooling night) plus nutritious preworkout (2 bananas, 2 scoop of oat + skim milk and 5 eggs). In addition, on the past 1 month i have been doing high reps calve raise, and it seems like it added a plus in my squat too, i can definately feel my calves. Marvelous. Still aft, the training i was totally exhausted, rested in the fitting room and slowly get my s back to my car.

23 July 2009

Chest Dips

12,10,10,9

Bench Press

94lbs x 12
114lbs x 12
134lbs x 12
134lbs x 8 (failed on 9th rep)

Incline Bench Press

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

Cable Cross Over

10lbs each side x 15
17.5 each side x 15
17.5 each side x 15
15 each side x 15

Shoulder width Standing Barbell Curl

80lbs x 12
60lbs x 12
50lbs x 15

Width Grip Standing Barbell Curl

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

Hammer curl

20lbs each side x 15
20lbs each side x 15
15lbs each side x 15

Remark: I can actually feel my chest today when i do the dips as i try to make sure i bring my shoulder forward instead of streching it. As for the barbell curl, it seems like 80lbs is getting easier (whichi manage to push it to 12reps). From there i can see that, adding in some varieties of training can actually break ur plateau since from last month i have added wide bicep curl and hammer curl( hammer curl was introduce later, as i was doing narrow spider curl before tat) and today i feel the effect of it. Pretty awesome aeh?

Besides tat, tis morning there was this training who suddenly approached me and said "tadi u pakai itu squat ka?" I was like "hur?", then he point to the far end where i did my bench press, then i say "ya", then he said "can u put back the stuff ?", i was like "HUR?" the second time(Coz i already put back the weight for the bench press), then i saw a barbell with some weights lying on the floor (just like somebody did a deadlift and leave it there), then i say "yang itu besar besar punya bar bell ar?" then he say "yaya, tolong simpan balik" then i say " i didnt use tat o.O" and he replied "oh..... u tidak pakai ar? oo sorry arh" i was like ok ..........So wat really amazed me is tat, nowadays trainer ...... do they really have to do tat? i mean like yeah, it is bad to leave the weight all over but i tot our gym fee wasnt tat cheap thou.....Anyway, tats my personal opinion, i hate ppl who doesnt put back the weight aft they have used it thou.