what is your bodyweight currently?

84.5 - 85kg

woo, thats a good decrement if they were fat loss, the last time i recall you were around 90+ kgs?

I was 90 - 91.5 last time buddy, i did my cutting earlier (hits 84.3kg) but... until now i have been bulking for 2 almost 3 months... manage to gain ard <1kg lol. Now i m trying to add on my calories through protein

ah nice progress indeed with the cutting, how long did it take for you to cut from 91 to 84?

around 3-4 months i think. From the mirror it tells me that i need to lose at lease another 5kg lol. But i cant wait for bulking kekek.

haha, then how much u plan to bulk this time?

I plan to hit 90 again with clean diet (last time i hit 90+ with 3 time oat meals + rice lol) but my plan was ard cny i can get 90, but seems like i cant really make it. So be4 cny, may be another 1kg (86+ and not less than 86kg) XD.

This post has been edited by jamis: Jan 9 2010, 06:16 PM

it's time to post some picture brah

lol, i m still gemuk eh, malu ><

haihseh..you posted before in progress thread wat... apa to malu more? lol

no matter how bad is it, wont be as bad as me

lol, ok la, see if i have time to snap some then i will post XD.

12/1/2010

Starting my first week of 3/2/1. Following are the weight that i m going to carry for my military press

1 Rep Max : 107LBS

...............Week 1 -----Week 2 ---- Week 3 ----Week 4
..........Load | Reps Load | Reps Load | Reps Load |Reps
Set 1 69.55.....5.... 74.9.... 3..... 80.25... 5.... 42.8.... 5
Set 2 80.25.....5.... 85.6.... 3..... 90.95... 3.... 53.5.... 5
Set 3 90.95.....5+.. 96.3.... 3+.. 101.65.. 1+. 64.2.... 5


Military Press

Warm up
30lbs x 5
44lbs x 5
54lbs x 5 (suppose to be 3 and forgotten lol)

Actual Set
64lbs x 5
74lbs x 5
89lbs x 6


Shoulder press

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

Lateral Raise

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

Rear Lateral Raise

55lbs x 15
55lbs x 15
50lbs x 15
40lbs x 16


Tricep Dips

15, 10, 8, 8

Close Grip Bench

64lbs x 15
74lbs x 15
84lbs x 15
99lbs x 14

Cable Kick Back

15 x 15
15+plate x 15
15 x 15
5+ plate x 15

Face Pull

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

Remark: My first week military press didnt calculate properly, the weigth seems to be a lil less.

This post has been edited by jamis: Jan 12 2010, 10:46 AM

I hope this 5/3/1 u are talking about.

I remember it places great emphasis on Training ECONOMY.

'The biggest problem I’ve seen with this is people doing way too much. They do too many sets, or too many exercises. These lifts should compliment the training, not detract from it. People choose exercises for every body part, train them excessively, then wonder why they’re overtrained and not making any progress. When you’re choosing your assistance exercises, do yourself a favor and justify why you’re doing them. Don’t bullshit yourself. You must have a very strong reason for doing an exercise. If you don’t, scrap it and move on. Sometimes, instead of what you do in the weight room, it’s what you don’t do that will lead to success.'

Shoulder press then lateral raise then rear lateral raise ?

dips, CGBP , cable KICKBACKS !??!!? weighted dips or CGBP can get the job done

face pull - ok for scapular health

hehe, i do come across that phrase. The reason i did my shoulder press, lateral raise and rear lateral raise last time was to target all parts of my delt (front side and back relatively). So u r saying just keep the dips, CGBP, and face pull?

have u read the book seriously ? i supposed you have it ?

There are tons of write-up on it in t-nation, forum posts if you don't have the book

there are a few basic templates samples for assistance exercise in the book

boring but big, etc.

you need to read up more b4 starting.

i finish it in less than 2 hours, like his book, keep everything simple and clear.

i love this two
Boring but big
I’m Not Doing Jack Shit

maybe i will try this routine after i finish The Bear Complex.

I do have the pdf, however i haven't finished it yet. I only get the rough idea on saying the purpose of choosing of the right assistance exercises.

I have to discipline myself on reading thou .

---

Added on January 12, 2010, 5:20 pmlol, now u know how bad is my comprehension skill XD

This post has been edited by jamis: Jan 12 2010, 05:20 PM

the reason i finish it is i snake all the time during working hours to read..lol

lol, i cant do tat, if i snake i cant finish my project the = die lol.



By the just to update my dinner


Stir fry chicken with broccoli and brown onion





This post has been edited by jamis: Jan 12 2010, 09:13 PM