Friday

Military press

64 x 10
74 x 8
74 x 6
79 x 5
84 x 3
84 x 4


Shoulder press

15 x 12
25 x 8
25 x 8
30 x 8
40 x 6
40 x 6

Dumbbells lateral raise

10 x 12
15 x 8
15 x 8
20 x 7
25 x 6
25 x 6

Dumbbells rear lateral raise (on a incline bench)

25 x 12
30 x 8
30 x 8
35 x 8
50 x 6
50 x 6

Barbell close grip curl

20 x 12
30 x 8
30 x 8
40 x 7
70 x 4
70 x 3

Dumbbell hammer curl

10 x 12
15 x 8
15 x 8
20 x 8
25 x 6
25 x 6


ah... got to sleep now, muscle is calling

lots of sets there.. keep reps higher.. dont keep doing 3-6 reps. keep it above 8 for hypertrophy

tats mean i got to cut some sets for reps OR cut down some weight for reps ?

just keep your reps higher. more sets or less sets is up to u

aite dude, thx again. will amend on tat

Squat

27.5+27.5+bar x 12
35+35+bar x 8
35+35+bar x 8
42.5+42.5+bar x 8
55+55+bar x 8
55+55+bar x 4 = Total failure, i feel good~

45 degree leg press

270 x 12
360 x 8
360 x 8
450 x 8
540 x 8
540 x 6

45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
590 x 12
590 x 12

Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
110 x 8
110 x 6 - i hope nobody see my face when i was doing my last rep.

Tonite have to work, not going to gym...... gona eat all the way til 3am then i will be able to sleep. hope it wont spoil my bench tmr.

--By the way, the reps>8 is torturing for squat haha, i totally feel numb on my legs.

Thursday 22 Aug 2008

Bench press
104 x 10 <-- first set seems to load too much, and affected on my last 2 sets...
114 x 8
114 x 8
129 x 8
154 x 6
154 x 4 <--bad bad bad (drop from 159 x 5)


Incline dumbbell press
20 x 12 - Drop from 30 x 12
30 x 8
30 x 8
35 x 8 - WHAT HAVE I DONE >< (drop from 40 x 8 )
50 x 8
50 x 8



Skull crusher
30 x 12
40 x 8
40 x 8
50 x 4
50 x 3
50 x 4

Triceps pull down

20 x 12
25 x 8
25 x 8
30 x 8
42 x 3
42 x 3

Barbell triceps extension

20 x 12
30 x 8
30 x 8
40 x 8
50 x 6
50 x 6

Seems like i have a little off track from my journal, i din see any improvement from last week. Too many reason for myself, got to push harder tonight.

Lately has been involved in projects, hardly update my journal here too.

i have read it somewhere, if you cannot do the same weights thru the last sets, keep the reps same, drop the weights a bit


Chow

but i m doing ascending weight ...... no worries if i cant take it, i will decrease it for the last sets.

Squat 27/08/2008

27.5 +27.5+bar x 10
35+35+bar x 8
35+35+bar x 8
42+42+bar x 8
55+55+bar x 8
55+55+bar x 4 - it shivers.



45 degree leg press

270 x 10
360 x 8
360 x 8
450 x 8
540 x 8
540 x 8

HAK! finally all 8 reps

45degree calf raise
270 x 15
360 x 15
360 x 15
450 x 15
540 x 15
540 x 15

Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
110 x 8
110 x 10

THE FIRST DAY I HAVE Consumed my Purple Wraath, AWESOME. But i feel extreme fatigue'ness' after i did my squat. Dam i feel good. Gona try out this Purple wraath thinggy for 2 week and gona start my creatine load. My weight is getting stable 92.5 - 93.5kg and my guts is getting smaller (waist still 37inc - i mean the fattest part) so i have planned to get a 35-36. Eatting right is my main concern to achieve my benchmark and ofcoz nevertheless, BULKING is owas my final goal.

By the way, i have a feeling of extending my HVT for another mth, since it seems like now i m just realizing how it exactly works(previously was extremely noob), so i will still do it for a month before i hit MAX OT again.

Cheers ppl.

your chest and tricep day, its more of an ego training than muscle training. nobody does 3 reps on skullcrushers la dude, nobody does rope pushdown with 3 reps. keep the ego out of the gym. lower down your weights, concentrate on your form, feel the burn.

You gotta understand the purpose of isolation and compound movements and why compounds works even with extremely low reps.

The muscle stimulation with low reps, heavy weights compounds are still enormous because you're able to use more than one muscle group to do a particular work.

With isolation....how much muscle can you recruit if the weights are just way too heavy? And your reps are too little?

So, just increase your reps with isolation/accessory exercises.

aite ppl, seems like i m indulging too much on the training and getting too ambitious and ego. hehe i will lower down my weight and push on more reps. Thanks again ... aiyoo then i will be malu with my update for last night training.

Wed 28 aug 2008

Bench press
99 x 10
114 x 8
114 x 8
129 x 8
154 x 6
154 x 5


Incline dumbbell press
25 x 8
30 x 8
30 x 8
35 x 8
50 x 9
50 x 9



Skull crusher
20 x 12
30 x 8
30 x 8
40 x 8
50 x 4
50 x 3


Triceps pull down

20 x 12
25 x 8
25 x 8
30 x 8
42 x 1
35 x 8
35 x 5

Barbell triceps extension

20 x 12
30 x 8
30 x 8
40 x 8
50 x 6
50 x 4


well, the weight will change after this, MORE REPs baby.

Squat

27.5+27.5+bar x 10
35+35+bar x 8
35+35+bar x 8
42.5+42.5+bar x 8
55+55+bar x 9 - add in another reps yesterday
55+55+bar x 4

45 degree leg press

270 x 12
360 x 8
360 x 8
450 x 8
540 x 8
540 x 8
- now it is all 8, nex time gona hit 10

45degree calf raise

270 x 15
360 x 15
360 x 15
450 x 15
590 x 15
590 x 15


Prone leg curl
50 x 12
70 x 8
70 x 8
90 x 8
110 x 8
110 x 9

Had a dirty preworkout meal yesterday, but it did gives me something hehe. Neway, here's wat i ate - Muatabak-ayam, cucur udang, pulut and 3 chicken breast.... Lots of nice food during ramadan

Thursday 22 Aug 2008

Bench press
99 x 10 <-- REDUCED for boosting last 2 sets
114 x 8
114 x 8
129 x 8
154 x 6
154 x 4 <- oh man i have stuck on this for 3-4 weeks. I think i gona drop the weight to 144 for last sets and boost it to 8+reps.


Incline dumbbell press
25 x 12
30 x 8
30 x 8
35 x 8
50 x 8
50 x 8 <-- feels extemely burn, i think i found my perfect weight and reps.



Skull crusher
20x 12
30 x 8
30 x 8
40 x 8
40 x 8
40 x 8
--some refinement need to be done on this exercise.

Triceps pull down

15 x 15
20 x 12
20 x 12
25 x 10
35 x 8 --i know i cant continue with another 35 so decided to drop to 30.
30 x 8

Barbell triceps extension

20 x 12
30 x 8
30 x 8
40 x 8
40 x 8
--some refinement need to be done on this exercise.


Remark

Overall the training was good. Feel extremely good for my incline dumbell press, but a lil sad for the bench (i think psychologically i was stagnated). However next week i gona tune my bench, skull crusher and barbell triceps extension, it was really annoying when u find something that u cant do.

isolation is not 8 reps, keep it 12-14. big compound exercise at 8 reps is fine

aite buddy, got it . will put on reps for my incline bench, so as my tricep exercises.

By the way jone, if let say if i going for other program which involved in heavy weight wif low reps, for exercises like tricep extension or calf raise and oth isolation exercises still have to stick to high reps right? and oth compound exercises i can keep it to low reps heavy weight.

This post has been edited by jamis: Sep 4 2008, 02:01 PM

yeah. isolation always high reps, unless its pure strength, then 6-10 is fine. 3-5reps are for compounds, not isolations

icic, then i know wat to do hehe, i ever did a calf raise for 6reps only when i was training MAX OT :x

Thursday 05/09/2008

Chin ups

8,6,3,3,3,3 - (slow and full motion is really tough)

Deadlift

139 x 5
164 x 5
164 x 5
188 x 5
236 x 5
236 x 5

Seated cable row (narrow grips)

20 x 15
30 x 12
30 x 15
40 x 12
67 x 8
67 x 8

pendley row

94 x 5
104 x 5
104 x 5
114 x 5
139 x 5
139 x 5

Isolated lateral pull down (Hammer strength machine)

35 (each side) x 15
60 (each side) x 15
60 (each side) x 15
72.5 (each side) x 12
95 (each side) x 12
95 (each side) x 10

-- first time i have updated on my back exercise hehe, this week i have a mon- fri exercise, didnt hold down by my stupid job.

its heavy~