20/1/2010

Squat

84lbs x 5
104lbs x 5
124lbs x 3

144lbs x 3
164lbs x 3
184lbs x 5

Leg press

470lbs x 15
450lbs x 15
410lbs x 15
410lbs x 15

Prone Legs Curl

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

Remark: Too stress to update my journal recently

Lol, why feel so?

Some project need to rush buddy and stay late everyday. Mentally exhausted lol.

---

Added on January 27, 2010, 4:37 pmSICK. Food Poisoning.

This post has been edited by jamis: Jan 27 2010, 04:37 PM

After one week of diarrhea, finally i m going to hit back to gym tmr. losing quite a number of muscle mass.



This post has been edited by jamis: Feb 3 2010, 12:47 PM

Due to the sickness last week, i restarted my 531 program and i think i need to tune my max again, strength level went down.

3/2/2010

Military Press

1 RM: 107lbs

40lbs x 5
49lbs x 5
64lbs x 3

74lbs x 5 (65%)
84lbs x 5 (75%)
94lbs x 5 (85%) --reach my max

Dips

15,15,15,12 (tremble on the 13 and cant go anymore)

Rear Lateral Raise

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

Close Grip Bench Press

empty bar x 15
54lbs x 15
64lbs x 15
84lbs x 15

Remark: recuperating on my stamina, and i think i gona change my 1RM to 102 or 100 for my military press next week. The last set just dont feel right. Squat day tmr, gona sleep early today XD

Military Press

30lbs x 5
40lbs x 5
54lbs x 5
64lbs x 5
74lbs x 5
84lbs x 7

Chest Dips

15,13,12,12

Rear Lateral Raise

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

Close Grip Bench

empty bar x 15
54lbs x 15
64lbs x 15
74lbs x 15
84lbs x 15

Remark: Having a bad night, guess it is the weather...

Heading back hometown, guess this comming week i will be doing lots of cardio. XD


This post has been edited by jamis: Feb 12 2010, 03:47 PM

12 / 02 / 2009

Sandbag Swing

Squat x 20

bicep curl x 15

Front squat x 20

bicep curl 15

Lunge x 20

bicep curl x 15

Frog Jump x 10

bicep curl x 15

My sandbag? -->refer here



This post has been edited by jamis: Feb 13 2010, 03:57 PM

13/02/2009

sandbag swing x 15 each side

sandbag row x 15

sandbag tricep extension x 15

sandbag row x 15

sandbag tricep extension x 15

sandbag row x 15

sandbag tricep extension x 15

Sandbang Good morning 3x15

Remark: getting better on my swing, got the coordination right



This post has been edited by jamis: Feb 25 2010, 02:54 PM

25 February 2010 - Thursday

Dips

15,14,15,15

Floor press

empty bar x 15
64lbs x 15
94lbs x 15
104lbs x 13
114lbs x 10

DB Incline Press

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

DB fly

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

Barbell Curl

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

Wide Grip Barbell Curl

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


Remark: Recuperating aft cny and viral infection. Feeling so weak

01 March 2010

Diet

0730 - 2 scoops of oat + 2 scoops of whey + some raisins + multi vits + Vit C + fish oil
1030 - 2 scoops of whey (i forgot to bring my seeds =.=)
1300 - mix rice -- two meat + a cup of rice
1600 - 2 scoops of whey (i forgot to bring my seeds =.=)
1900 - 150g chicken + brocolli + peas
2130 - Glass of milk + vit c + fish oil



Workout

Rest Day

This post has been edited by jamis: Mar 1 2010, 03:28 PM

Diet

0630 - 150g chicken + 1 whole egg + 2 scoops of oat + 1/2 of whey
0830 - 2 scoops of whey + 2 bananas + 1/2 scoop glucose polymer + milk
1000 - 2 scoops of whey + 2 scoops of oat
1300 - omelette + meat + very little rice
1700 - 30g of flexseed+sunflower seed+pumpkin seed + 2 scoops of whey
2000 - 6 whole eggs + half scoop of whey
2200 - sleep

Total carbs intake: 160g
Total Protein intake:277g
Total calories intake: 2700 (exceeded my daily intake )

Training

Push press

44lbs x 5
54lbs x 5
64lbs x 5

74lbs x 5
84lbs x 5
94lbs x 10

Chest Dips

15,15,15,15

Rear Later Raise

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

Close Grip Benchpress

44lbs x 15
54lbs x 15
64lbs x 15
84lbs x 15

Barbell Skull crusher

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

Remark: Compared push press to military press, Military press seems to execute more on my front delts and push press more to the side delt. I have tried doing Chest dips after military press, i felt that my front delt is exhausted and can hardly reach 13 reps and when i do push press i can easily hit 15 reps.

Just a concern, on my push press, sometime i tend to tip toes when i execute the movement. Could that be the bar is too far away from the body?

This post has been edited by jamis: Mar 3 2010, 12:14 PM

03 Mar 2010

Diet

0630 - Fried Brown rice with chicken (100g brown rice with 150g chicken and green peas)
1100 - 3 scoops of oat + 2 scoops of whey
1300 - egg+meat+vege+half bowl of rice
1730 - 2 scoops of whey
2030 - 100g of chicken breast + broccoli + green peas
2210 - 2 scoops of whey + 66g of glucagon



Training

Squat

74lbs x 5
94lbs x 5
114lbs x 3
124lbs x 5
144lbs x 5
164lbs x 5 (forgot i need to hit my max rep )
164lbs x 3 (dont feel satisfied)

Leg press

410lbs x 15
360lbs x 15
360lbs x 15
270lbs x 15

Prone Legs Curl

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




Remark: Didn't grab a good sleep last night, coughing like hell in the middle of the night. So i woke up at 0630 and had my breakfast then went back to take a nap for 1hr and tonight i m going to hit the gym.

Now i knind of believe in Glycogen store. Eventhou my preworkout didnt contain any carbs, but i still can go through my training pretty well. XD

This post has been edited by jamis: Mar 4 2010, 10:47 AM

04 Mar 2010

Diet

0630 - 2 scoops of oats + 1/2 whey + 3 eggs ( suppose to be 4 eggs..... but i drop one when i try to put it into the bowl....) - carbs:44g protein: 31g cals: 460
0830 - 1/2 foot of subways meat ball + 2tb of glucagon - carbs:70 -80g protein: 40g cals: 450
1000 - 1/2 foot of subways meat ball - carbs: 40g? protein: 40g cals: 320
1300 - Vege + meat no rice XD - protein: 40g cals: 300
0430 - 100 - 150g of Lamb - protein: 40g cals: 300
0730 - 150g Chicken Breast + broccoli + peas protein: 45g cals: 260
1000 - 2 scoops of whey + milk protein: 50g cals: 250

approximate cals intake: 2340 (yay! just right)

Training

Bench Press

74lbs x 5
94lbs x 5
114lbs x 3
124lbs x 5
144lbs x 5
164lbs x 7

DB Incline bench

50lbs x 15
45lbs x 15
45lbs x 14
35lbs x 15

DB Fly

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

Barbell Curl

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

Wide Grip barbell curl

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

Narrow grip barbell preach curl

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

Remark: Upon doing bench press on the last few reps, i felt the strain from my mid upper back. I gona add in cable row or underhand barbell row for my back day tmr. need a stronger mid back for my bench.

This post has been edited by jamis: Mar 5 2010, 10:41 AM

05 Mar 2010

Diet

0600 - 3 scoops of rolled oat + honey + 100g of beef Carbs: 70g protein: 45g
0830 - 6 tb of glucagon + 2 scoops of whey Carbs: 144g protein:44g
1015 - 3 scoops of oat + 1.5 scoop of whey Carbs: 66g protein:44g

Training

Deadlift

114lbs x 5
144lbs x 5
169lbs x 5

184lbs x 5
214lbs x 5
229lbs x 10 (SUPER TIRED)

Pull up/ Narrow Pull up/ Chin up/ narrow chin up

1x15/10/8/8
1x10/7/6/5

DB Row

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

Cable Row

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

Narrow grip lat pull down (supinated)
57 x 15

Remark: Shouldn't have do my cardio the night before DL. It is torturing. And i m going to get a skipping rope instead of riding like a hamster on the bike.

10 March 2010

Diet
High carbs day

0615 - 3 1/2 scoops of oat + 100g chicken + vit c + multi vit
0830 - 2 scoops of whey + 144g of carbs
1000 - 3 1/2 scoops of oat + 2 scoops of whey
1300 - meat + scramble eggs + bean sprout
1630 - 1 1/2 scoop of whey + 30g of nuts (mixed)
1930 - 3 whole eggs + 5 egg white + fish oil + vit c



Training
JW 3/2/1 - Week 2 Cycle

Push Press

44lbs x 5
54lbs x 5
64lbs x 5

79lbs x 3
89lbs x 3
99lbs x 10

Chest Dips

15,15,15,15,8,5 (try to hit 100 reps all together, currently only 73reps)

Rear Lateral Raise

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

Narrow Grip Bench Press

49lbs x 15
59lbs x 15
69lbs x 15
79lbs x 15

BB Triceps Extension

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

Face pull

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

Remark: Humm if i m doing bench press this week, my dips gona be tough next week, whereas if i do my floor press, then my dips gona be easy... humm



This post has been edited by jamis: Mar 11 2010, 10:32 AM

March 11, 2010, 10:22 am

Diet

0630 - 100g chicken + 2 1/2 oat + honey
0830 - 2 scoops of whey + 110g carbs
1000 - 30g of mix seeds + 2 scoops of whey
1300 - Banana leaf -- chicken + fish + abit of rice
1700 - 30g of mix seeds + 1 1/2 scoop of whey
2000 - 2 oranges + a bit of rice + vege + 8 eggs white
2130 - a cup of milk (feel a little hungry)
2200 - sleep


Training

Squat

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

130lbs x 3
144lbs x 3
160lbs x 7 (should have push to 8, but my mental gets lazy ><)

Legs Press

450lbs x 15
410lbs x 15
360lbs x 15
360lbs x 15

Prone Legs Curl

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

HIIT through skipping @ 7PM

Remark: Lowered my max for better improvement throughout the cycle

This post has been edited by jamis: Mar 12 2010, 10:03 AM

12 March 2010

Diet

0630 - 3 1/2 oat + 1 scoop of whey + 3 egg white (i know i know, i m controlling my calorie, cant take too much fat, but i do take egg york at night)
0830 - 2scoops of whey + 145g of carbs
1000 - 3 1/2 oat + 1 1/2 scoop of whey
1300 - meat + vege + egg
1700 - 1 1/2scoops of whey + 30g of mix seeds
2000 - BAKUTEH without rice and chak kueh
2300 - a glass of milk

Training

Bench Press

74lbs x 5
89lbs x 5
109lbs x 3
129 x 3
144lbs x 3
164lbs x 6

DB incline Bench

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

DB Fly

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

Barbell Curl

70lbs x 10
60lbs x 12
50lbs x 12

Gironda Preaching curl

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

Remark:

This post has been edited by jamis: Mar 13 2010, 01:50 PM

13 March 2010

Diet

1000 - 2scoops of oat + 100g of chicken + an orange
1230 - 2 scoops of whey + 88g of carbs
1430 - Some sushi and etc
1730 - Steamboat with beef + pork + fish + eggs
2030 - 5 egg white and 3 whole eggs

Training

Deadlift

114lbs x 5
144lbs x 5
164lbs x 5

199lbs x 3
227lbs x 3
254lbs x 10

Pull up/ NG pullup/ chin up/ NG chin up

1 x 16/9/5/5
1 x 6/5/4/4

BB Row

40lbs x 15
60lbs x 15
80lbs x 15
100lbs x 15

Supinated Lat Pulldown

57lbs x 15
67lbs x 13
47lbs x 15
47lbs x 15

Cable Row

77lbs x 13
67lbs x 15
67lbs x 15
57lbs x 15

Shrug

90lbs x 15
140lbs x 15
190lbs x 15

Remark: It is quite amazing on the Deadlift, I have read an article on TMuscle regarding the visualization. It said visualize how u going to lift, hows do u feel on each rep on the last reps. I tried today, and it actually worked dam freaking well, i suppose that i only can do 7reps but i visualize i can hit 10 reps, and BOOM 10 reps, elegant form.

UPDATE : Weight at front page updated

This post has been edited by jamis: Mar 14 2010, 07:06 PM

14 March 2010

Training

Complexes x 3

Reverse Lunges, 6 reps on each leg
Romanian Deadlift, 12 reps
Good Morning, 12 reps
Front Squat, 6 reps
Military Press, 6 reps
Bentover Row, 6 reps
Floor Press, 12 reps

Remark: Thought of the complexes would be easy, but end of the third set i have tunnel vision and forgot to buy my stuff on the way home. Tats one hell of complexes. Oh yeah i think i miss the bentover row on the 3rd set