Around 1.5 lol. Cant lengthen it to 2, else i gona late for work lol.

haha, few weeks left with my cutting. Will show by then

6/5/2010

Bench Press

80lbs x 5
95lbs x 5
115lbs x 3
135lbs x 3
155lbs x 3
175lbs x 4

DB incline press

60lbs x 12
55lbs x 13
45lbs x 15
40lbs x 15

DB Fly

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

BB curl

70lbs x 8
60lbs x 12
50lbs x 15

Gironda Preacher Curl

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

Remark: Bench press getting weak :S

7/5/2010

Deadlift

120lbs x 5
140lbs x 5
160lbs x 3

180lbs x 3
200lbs x 3
220lbs x 10 <suppose to increase 30lbs for each set....i was too blur tat time >< >

Wide Pull up

Narrow Pull up

Wide Chin up

Narrow chin up

|18|10|10|8 x 1
|10|8|8|9 x 1

DB rows

60lbs x 15 each side
50lbs x 15 each side
40lbs x 15 each side
40lbs x 15 each side

close Supinated grip Lat pull down

57lbs x 15
47lbs x 15
37lbs x 15
37lbs x 15

Hammer Strength High Row

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


Remark: Can really feel my latissimus dorsi being activated from hammer strength high row. XD

---

Added on May 12, 2010, 10:33 am11 May 2010

Push Press

50lbs x 5
60lbs x 5
75lbs x 3

90lbs x 5
105lbs x 3
115lbs x 15

Dips

15x15x15x15x15x16 (total: 91)

Rear Lateral Raise (with incline bench)

55lbs x 15
45lbs x 15
35lbs x 15
35lbs x 15

Close grip bench

empty bar x 5
124lbs x 12
114lbs x 13
94lbs x 14
74lbs x 15

Rope tricep pushdown

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


This post has been edited by jamis: May 12 2010, 10:33 AM

17 May 2010 <<Deloading week again >>

Push Press

50 x 5
60 x 5
75 x 3
50 x 5
60 x 5
75 x 5

Dips

20, 20

Rear lateral raise

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

Close grip Bench

90lbs x 15
70lbs x 15
60lbs x 15
49lbs x 15


Rope Push down

15lbs x 15
10lbs x 15
10lbs x 15
5lbs x 15

18 May 2010

Squat

80lbs x 5
100lbs x 5
120lbs x 3
80lbs x 5
100lbs x 5
120lbs x 5

Legs Press

270lbs x 15
230lbs x 15
180lbs x 15
180lbs x 15

Prone leg curl

65lbs x 15
60lbs x 15
55lbs x 15
45lbs x 15

Calf.... duno wat tat new machine called

100lbs x 20
170lbs x 20

Remark: Carb source from Orange only, plan to do skipping tonight XD

20 May 2010

Bench press

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


Incline bench

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

High angle incline bench (45Degree)

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

DB fly

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

Barbell Curl

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

Gironda curl

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

Remark: Deloading week, plan to consume most of my carb source with fruits . Last week... or extend another week for cutting?

I m currently using Dymatize Elite whey berry blast, if i mix it with banana and milk and blend it with ice, it will be one orgasmic drink XD.

yup i tried that before but i have added frosted strawberry. XD

8 June 2010

Push Press

49lbs x 5
64lbs x 5
74lbs x 3

94lbs x5
109lbs x 3
119lbs x 12

Chest Dips

20,20,20,15,15 (if i can hit 110 reps i going to buy myself a dipping belt )

Rear lateral raise superset with Wide grip upright pull

50lbs RLR x 15
30lbs WGUP x 15
45lbs RLR x 15
30lbs WGUP x 15
40lbs RLR x15
20lbs WGUP x 15
35lbs RLR x 15
20lbs WGRUP x15

Close grip bench press

64lbs x 8 (warm up)

144lbs x 12
124lbs x 13
114lbs x 14
94lbs x 15

Barbell Ticep Extension

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

Remark: Going all out on my dips, while doing my rear lateral raise, i can hardly feel the contraction. :s. But my side delt, screaming today XD.

9 June 2010

Squat


79 x 5
99 x 5
119 x 3

150 x 5
170 x 2 (Bad form on 3rd one)
190 x 0 (decided to give forfeit this one, SCARE)
94lbs x10

Machine Hack Squat

150lbs x 20
130lbs x 20
110lbs x 20
90lbs x 20

Prone Legs Curl Superset Calf extension (machine)

PLC 130lbs x 15
CE 150lbs x 20
PLC 110lbs x 15
CE 170lbs x 20
PLC 90lbs x 15
CE 190lbs x 20
PLC 90lbs x 15
CE 250lbs x 20

Remark: I need to reduce my squat, it is out of control ><. Love that hack squat, gona increase the load aft my deloading phase

10 June 2010

Bench Press

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

139lbs x 5
159lbs x 3
189lbs x 0 -- lost confident while the bar approaching my chest and i give up

ROM Bench Press

114lbs x 15
104lbs x 15
94lbs x 15

DB Incline Press

55lbs x 15
50lbs x 15
45lbs x 15
40lbs x 15

Cable fly

11lbs x 15
13lbs x 15
16lbs x 15
18lbs x 15


Bicep Curl

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

Gironda Preacher curl

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

Remark: All the lifts stalls, time to recalculate my big 3


This post has been edited by jamis: Jun 11 2010, 11:02 AM

11 June 2010

Deadlift

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

224lbs x 5
254lbs x 3
284lbs x 0 (FAILED)

Wide grip chin up x Narrow Grip Chin Up x wide grip pull up x wide grip pull up

1 x 25 x 20 x 15 x 10
1x 15 x 10 x 10 x 10

DB Row

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


Supinated Lat pull down

38lbs x 10
32lbs x 15
28lbs x 15
24lbs x 15

MTS high row (hammer strength)

15lbs x 15
20lbs x 15
30lbs x 15
35lbs x 15

Remark: DB Row, need more focus

13 june 2010

Upright pull

40lbs x 15
50lbs x 15
60lbs x 15
70lbs x 15

Barbell shrug

224lbs x 13
204lbs x 15
184lbs x 15
164lbs x 15

Machine Shrug (parallel grip)

45lbs ech side x 15
70lbs ech side x 15
95lbs ech side x 15
120lbs ech side x 15

Face Pull

25lbs +plate x 15
30lbs x 15
25lbs x 15
20lbs x 15

Single leg calve raise

80lbs x 30 each side
70lbs x 30
60lbs x 30
40lbs x 30

Donkey calf raise

x 50

Reverse Barbell curl

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

Wrist Curl

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

Remark: Tried heavy calf raise, single calf raise.... calf raise with heavy load seems to have a better contraction compared to single leg but still, lighter weight with high reps (>30) seems to attack more on my calf. Still, donkey calf raise is the best.

haha, i m currently doing it without weight (donkey calf raise), sooner or later gona get some dip belt for tat, and i always perform in a corner where there are less ppl XD.

Before i lose weight, i use to do pull up first then chin up and the reps is like between the range of 10 -15, then i swap the sequence by doing chin up first and as my weight dropped, the reps increased hehe, guess on my way for bulking those reps are going to drop. XD

I avoid sugary stuff. Yes, it does contribute part of my fat burning (especially when i dinning out, i usually order tea or plain water and only drink black coffee kosong). However, the main factor that keep my fat away is the total calories that i take, i was in a caloric deficit diet, and tats how i lose weight.

20 July 2010

Push Press

54lbs x 5
69lbs x 5
84lbs x 3

89lbs x 5
104lbs x 5
114lbs x 18


Wide Grip Chest Dips

20, 19, 15, 12

Superset wide grip pullup with bicep curl

pullup 50lbs x 15 | bicep curl 70lbs x 12
60lbs x 15 | 60lbs x 12
40lbs x 15 | 50lbs x 12
30lbs x 14 | X

Cable Single arm lateral raise

5lbs x 20 each arms.

Rear lateral raise (machine)
47lbs x 15
40lbs x 15
33lbs x 15
26lbs x 15


Gironda Preacher curl

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

Remark: felt that cable lateral burn more but it could be caused by the wide grip pullup.

21 July 2010

Squat

74lbs x 5
89lbs x 5
104lbs x 3

119lbs x 5
139lbs x 5
159lbs x 12

Hack Squat

170lbs x 20
150lbs x 20
130lbs x 20
110lbs x 20

Prone Legs Curl SUPERSET Machine calf raise

150lbs x 15 | 190lbs x 30
130lbs x 15 | 210lbs x 30
110lbs x 15 | 230lbs x 30
90lbs x 15 | 250lbs x 20

Remark: Attempted on high reps squat, felt good when the "ARRRGGGG" moment strike in XD



This post has been edited by jamis: Jul 22 2010, 02:23 PM

22 July 2010

Bench Press

74lbs x 5
89lbs x 5
104lbs x 3

124lbs x 5
139lbs x 5
154lbs x 10

Isolated Machine chest press

35lbs (each side) x 15
25lbs x 15
20lbs x 15

Incline db bench

55lbs x 13 (cant finish the 14th)
50lbs x 13
40lbs x 15
35lbs x 15

Machine Fly (forgot wat is it called)
54lbs x 15
47lbs x 15
40lbs x 15
33lbs x 15

Decline Bench Press

64lbs x 15
114lbs x 13
94lbs x 15
84lbs x 15

Remark: Suppose tat i have to do my bicep on today's training but i mistakenly do it on monday whichis suppose to be my tricep so i replace it with some other chest exercise and move my tricep to saturday

3 Aug 2010

DB shoulder press

20lbs ech side warm up x 12

25lbs x 12
30lbs x 12
35lbs x 15
45lbs x 15

Cable lateral raise

5lbs each side x 12
10lbs each side x 12
15lbs each side x 15
15lbs each side x 15 --> 10lbs x 10

45degree rear lateral raise

25lbs x 15
30lbs x 15
35lbs x 15
40lbs x 18

Machine press (focus on front delts)

35lbs each side x 15
45lbs x each side x 12
55lbs x each side x 15
45lbs x each side x 22

Close grip bench press

64lbs x 15
84lbs x 15
114lbs x 15
144lbs x 12

Rope push down

5lbs x 15
10lbs x 15
15lbs x 15
20lbs x 18

BB skull crusher

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

Cable kick back

5lbs x 30 each side.

Remark: My tricep sore the day aft, NAISE...

4 Aug 2010

Squat

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

139lbs x 5
159lbs x 3
179lbs x 3 --> 159lbs x 3 --> 139lbs x 6 (Strip off plates and continue, without rest)


Hack Squat

190lbs x 20
170lbs x 20
150lbs x 20
130lbs x 25

Prone leg curl SUPERSET Calf press

110lbs x 15 || 190lbs x 30
110lbs x 15 || 190lbs x 30
90lbs x 15 || 210lbs x 30
70lbs x 15 || 230lbs x 30


Remark: On the hack squat, can feel my quad flushed with lactic acid, guess it is cause by the squat. Sweet.