29 Sept 2009

DB Push Press

25lbs x 10
55lbs x 10
50lbs x 10
45lbs x 10
40lbs x 10


DB Shoulder Press

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

Single hand DB Lateral Raise

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

Rear Lateral raise

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

Tricep dips

12,10,10,8

Barbell Skull Crusher

40lbs x 15
40lbs x 15
30lbs x 15
30lbs x 16

Barbell Tricep Extension

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

robe push down

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

Current diet

0615: 6 whole eggs + 2 whole meal bread + banana + coffee (600cals)
0715: Training
0830: Creatine + 48g of Glucose Polymer + 1 scoop of whey (250cals)
1000: whey + 75gs of nuts (ard 500cals)
1300: Lunch - Mix rice with less rice lots of vege and meat (500cals)
1700: whey + 75gs of nuts (ard 500cals)
2000: 200g chicken breast + vege + milk (sumtime milk + 2 eggs = scramble eggs) (400cals)
2200: Sleep

Total Cals intake (approximately) : 2750 @ 84.2KG bodyweight @183cm

Current Goal: Clean Bulk

Remark: My kurma been infested with ants, no kurma = no mood training. ><

This post has been edited by jamis: Sep 29 2009, 10:59 AM

30 Sept 2009

Squat

empty bar x 10 - Warm up

114lbs x 10
164lbs x 10
144lbs x 10
134lbs x 10

Unsticking Squat

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

Leg press

360lbs x 15
360lbs x 15
340lbs x 15
340lbs x 15


Prone leg curls

140lbs x 15
140lbs x 15
130lbs x 15
110lbs x 15

Remark: Feeling good on today's squat and as well the prone leg curls can really feels the stimulation on the glutes for squat.

01 Octorber 2009

Chest Dips

13, 12, 12, 10

Bench Press

84lbs x 12
104lbs x 12
154lbs x 7
134lbs x 12

DB incline Press

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

Cable Cross over

10lbs x 15
12.5lbs x 15
15lbs x 15
12.5lbs x 15

Barbel Bicep Curl (Shoulder width)

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

Barbel Bicep Curl (Wide Grip)

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

Remark: dun have enuf sleep last night, doesnt felt the excitement for the training today

02/10/2009

Deadlift

114lbs x 5

164lbs x 3
214lbs x 3
264lbs x 3
304lbs x 3
284lbs x 3

Wide grip pull up/ narrow grip pull up/ Shoulder width chin up/ Narrow grip chin up

15/8/7 (Snappped! sprained my neck)/ 5(doesnt feel good and stop)
8/4/x/x

Db row

60lbs x 15
60lbs x 15
55lbs x 15
55lbs x 15

Supinated Lat pull down

57lbs x 12
47lbs x 15
47lbs x 15
37lbs x 15

Cable Row

33lbs x 20 ( i hate the pain on my neck and i decided to go home)

Remark: Stupid neck day

06 October 2009

DB Push Press

25lbs x 10 (Warm up)
60lbs x 10
50lbs x 10
45lbs x 10
40lbs x 10

DB Shoulder Press

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

Single Hand DB Lateral Raise

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

Rear Lateral Raise

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

Triceps Dips

12, 10, 10, 10

Barbell Skull Crusher

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

Barbell Triceps Extension

40lbs x 13
30lbs x 15
30lbs x 15
20lbs x 15

Remark: Tired but energetic, i think i m just lazy for the first day of the week =D but somehow i m able to push the 60lbs push press. Awesome

This post has been edited by jamis: Oct 6 2009, 02:28 PM

7th of October 2009

Squat

Empty bar x 10 (warm up)
114lbs x 10
174lbs x 10
154lbs x 9
134lbs x 10

Unsticking Squat

134lbs x 5
124lbs x 5
124lbs x 5

Leg Press

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

Prone Legs curl

130lbs x 15
110lbs x 12
100lbs x 12

Remark: Energy was high in the begining and starts to decrease when i do my leg press. Blame the eggs i bought from jaya33, half of the tray is rotten, 6 eggs i cook 4 are rotten. AGRRRRRR

20 October 2009

DB Push Press

25lbs each side x 10
60lbs each side x 10
55lbs each side x 10
50lbs each side x 10
40lbs each side x 10

DB shoulder press

40lbs x 15
30lbs x 15
30lbs x 15
25lbs x 15

Lateral raise

30lbs each side x 15
25lbs x 15
20lbs x 15
15 x 15

Rear Lateral Raise

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

Tricep Dips

12,10,9,9

Tricep Extension

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

Skull Crusher

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

Tricep Push down

21lbs x 15
27lbs x 15
27lbs x 15

Remark: Weight again today, hits 85.1KG gained 0.6kg in total

Wah. You do banyak sets sial. 15 for triceps alone. Not to mention your first few exercises also uses triceps to lift the weights. Next day sure sore as hell? haha.

haha, yesterday just suddenly feels like doing tricep push down for the last the exercise, usually will stop at skull crusher haha.

It sore a lil, not as bad as the first time i do tricep dips haha.

train frequently the soreness will be minimal,

comparing squat 3 time per week and 1 time per week, there are huge difference!

1 time per week- walk like penguin after 2-5days of squat
3 time per week- erm, just smooth

haha, i squat 1 time a week, when i descending from the staircase, looks like some guy having knee problems lol. i bet if u squat 3 times a week, u have better stamina in squatting. Good mental training.

23rd October 2009

Deadlift
114lbs x 5

164lbs x 3
214lbs x 3
264lbs x 3
324lbs x 3
304lbs x 3
264lbs x 3


Wide grip pull up > shoulder width pullup > shoulder width chinup > narrow grip chinup

1x13>8>5>5
1x5>5>5>4

DB row

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

Supinated Pull down

57lbs x 15
57lbs x 15
47lbs x 15
41lbs x 15

Cable row

77lbs x 15
67 x 15
57 x 15
47 x 15

Remark: on Deadlift. Ever i increase my calories, my strength is going up as well.



This post has been edited by jamis: Oct 29 2009, 09:50 AM

29 Oct 2009

Squat

empty bar x 10
114lbs x 10
174lbs x 5
164lbs x 8
144lbs x 10

Unsticking squat

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

Leg Press

410lbs x 15
410lbs x 15
370lbs x 15
290lbs x 15

prone leg curl

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



Remark: I forgot to stock up my eggs, dammit.

17 Nov 2009


DB Push Press

55lbs ech hand x 10
50lbs ech hand x 10
45lbs ech hand x 10
40lbs ech hand x 10

DB Shoulder Press

40lbs x 15
40lbs x 13
35lbs x 15
30lbs x 15

Single Hand Lateral Raise

30lbs x 15 (ech hand)
25lbs x 15
25lbs x 15
20lbs x 15

Rear Lateral Raise

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

Triceps Dips

10, 8, 8, 7

Barbel Skull Crusher

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

Triceps Cable Push Down

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

Face Pull

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

---

Added on November 18, 2009, 9:57 am18 Nov 2009

Squat

empty bar x 10

114lbs x 10
164lbs x 8
134lbs x 10
134lbs x 9

Leg press

360lbs x 15
360lbs x 15
320lbs x 15
320lbs x 15

Prone leg curl

110lbs x 15
110lbs x 15

Remark: Bad condition today, feeling extremely weak and after squat feeling dizzy. Might be my breakfast is not good enough with 50g of oat + pomegranade + 1/2 scoop whey + 6 eggs. Having cough, cant ingest any banana, guess i got to drink up some glucose for pre workout next week or load my carbs volume for the day before squat next week.

This post has been edited by jamis: Nov 18 2009, 09:57 AM

1/12/2009

DB Push Press

25lbs x 10 (warm up)
50lbs x 12
50lbs x 12
45lbs x 10
40lbs x 10

Single hand Lateral Raise

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

Seated Lateral raise

10lbs x 12 (ouch this burn)

Rear Lateral Raise

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

Tricep dips

10, 10, 6, 8

Tricep Push Down

35 x 15
42 x 15
35 x 15
30 x 15

Barbell Skull Crusher

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

Face Pull

20 x 15
20 + plate x 15
25 x 15

Remark: Ran out of protein powder, had subways for post workout

You know...the rate in which your squats increase, is really REALLY slow. From the last time I told you about unsticking the squats, I've increased my squats by 25KG and deadlifts by 35KG.

Yeah, i got to agree with that. I dont know if it is because i train in the morning and hardly get my muscle going or something wrong ard there. I know nowadays, during my legs day, i will be back with minor dizziness eventhou i have pound in my carbs for preworkout.

For Deadlift, i have reduced my weight and back to form checking using more glute power to prevent any injuries thou.

Maybe your form has issues. The only way to fix it is to get someone experienced enough to help you check it out. And perhaps some programming help.

---

Added on December 2, 2009, 12:51 amI'll help you a bit more.

Use these sorta loads. For myself, my backsquats are at 190KG max. So I load to as high as I can. Not everyday's Sunday, especially when you back squat 3x a week and front squat 3x a week, so these numbers vary. I try to get as close as I can to 190KG la, so maybe....I hit 185KG today as a 1RM.

Then I move down to say 170KG and I try for 5x2. If I don't feel too good, I may even drop to 160KG for 4x3. The goal is to get as many repetitions as possible in total. In the end, the effort I give is solid enough in each workout.
There's a method of tonnage calculation but that's quite daunting to calculate.

Don't limit yourself to maybe.....5 or 6 sets. If sometimes you feel good and wanna play nearer to the maxes, you can always do what I do. If I hit 190KG today and I feel I have more, I aim for 4 sets of singles. If I hit the 3rd set and can't get up anymore, no problem. I drop to 180KG and do maybe 5 or 6 sets of singles.

For me squats, are usually the last workout or the first and only workout (depends on the days) so basically I just exhaust myself till the point I can't move anymore load unless I wanna get hurt. Then again I'm a believer than overtraining is bullshit, so I guess the mind plays a role.

This post has been edited by pizzaboy: Dec 2 2009, 12:51 AM

This morning when i hit the gym, i have this feeling that testing out my strength so....

Squat

empty bar x 10 warm up

114lbs x 3
164lbs x 3
184lbs x 2
204lbs x 2
234lbs x FAIL
204lbs x 1
214lbs x 1

Unsticking squat

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

Leg Press

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

Prone Leg Curl

130lbs x 15
150lbs x 10
110lbs x 15
90lbs x 15

Remark: The squat remain max at 214lbs but the reps is less compared to last time. Still need to consider for next training on how is my squat gona be. To stay or change?

Maybe try to implement 5x5 squat 3 time per week into your routine.