16/03/2010


Diet

0615 - 2 1/2 scoop of oats + 2 scoops of whey
0830 - 2 scoops of whey + 115g of carbs
1000 - 2 1/2 scoop of oats + 2 scoops of whey
1300 - Banana leaft with chicken and rice T.T
1700 - 30g of seeds + 2scoops of whey
2000 - 150g chicken + mozzarella cheese
2200 - sleep


Push Press

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

79lbs x 5
99lbs x 3
109lbs x 5


Chest Dips

15,15,15,15,12,9 - total : 81

Rear Lateral Raise

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

Close Grip Bench Press

49lbs x 15
59lbs x 15
69lbs x 15
104lbs x 15
124lbs x 5 (just to test out )

BB Tricep Extension

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

Remark: Effort VS Ego. I m thinking of getting dip belt... hummmmmmm or DIY one Hummmmmm

This post has been edited by jamis: Mar 17 2010, 09:43 AM

17/2/2010

Diet

0615 - 3 1/2 scoop of oat + 100g of chicken breast
0830 - 2 scoops of whey + 144g of carbs
0940 - 30g of seeds + 2 scoops of whey



Training

Squat

114lbs x 5
129lbs x 5 only realize i did the wrong weight, DREAMING ><
134lbs x 5
154lbs x 3
174lbs x 6 - feels like can do more but my form is gone on 6th so i decided to put it down.

Legs Press

494lbs x 15 -- AGAIN i accidently put another 45lbs plate on my right leg
410lbs x 15
360lbs x 15
360lbs x 15

Prone Legs Curl

135lbs x 15
130lbs x 15
110lbs x 15
90lbs x 15


Remark: I m blur today, did 2 mistakes. Blame the weather.

your dips is holy sicked! deep and lockout? nice!
just go for diy, alot cheaper.

how is the bulgarian bag? what is the weight after you filled? any idea how much the inner tube?

Yeah dip and lockout. Pretty torturing for the last few reps lol. I plan to buy those carpet nylon and make it as back padding and add 2 chain to hold the plates. Just takut the carpet nylon tidak tahan lol.


Total i manage to stuff in 12kg with the help of my dad, but i left it in my home town, too heavy to bring it back here in kl. The inner tube i got it for free thou..... there is a tyre shop right beside my dad's shop so i just go and grab few from them and.... aft i made one bag the rest of the empty tube got shredded by my good dog .

I think u can try and ask those tyre shop for those disposed empty tube, or wait til sunday and check if they have thrown any outside their shop lol.

sure not working la, the carpet nylon is weak and easily tear. just go google or youtube DIY dips belt. that use a insulation tube and chain, looks pretty solid

i saw the insulation tube diy, do u have any idea on where to get them? if i can get them i can diy fat grip too XD.

ask from air-cond people lol, that are kind of sponge, not really suit for fat grips

yeah, seems like thick cylinder shape rubber are more suitable.

haha, or just go and get a belt and add on the chain for dips, 1 belt = 2 functionality.

get few big chain and hang on your neck. if your gym provide it.

or get some1 helps you to put the db across your leg lol

lol, True fitness, i dont think they are that hardcore lol. But if i have a dip belt i m going to use tat to do donkey calf raise too. XD

http://www.davedraper.com/pmwiki/pmwiki.ph...eEquipmentIdeas

perfect one, buy one cheap squat belt.

Wah this one is hybrid belt, can put two plates lol.

18 March 2010

Diet

0615 - 100g chicken breast + 2 1/2 scoops of oat
0830 - 2 scoops of whey + 110g of carbs
1000 - 2 1/2 scoops of oat + 2 scoops of whey
1300 - beef + chicken + vege
1700 - 2scoop of whey + 30g of seeds
2000 - chicken steak + peanuts


Training

Bench Press

74lbs x 5
89lbs x 5
109lbs x 3
134lbs x 5
154lbs x 3
174lbs x 3

Incline Bench Press

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

DB Fly

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

BB Bicep Curl

80lbs x 6
70lbs x 8
60lbs x 12

Gironda preach curl

50lbs x 13
50lbs x 12
40lbs x 15


Remark: Keep "Effort" in mind.

19 March 2010

Diet

0740 - 2 scoops of whey + 2 scoops of oat
0850 - 2 scoops of whey + 80g of carbs
1000 - 2 scopps of whey + 2 scoops of oat


Training

Skipping 2:1 ratio for 6 sets (60sec skip : 30 sec rest)

Remark: May i have to really pack on more real food than whey. Gosh..... roast chicken roast chicken XD

20 March 2010

Diet

1000 - wholemeal pancake + oat + 1 scoop of whey + grapes
1300 - 150g beef + peas + peanuts
1600 - 2 scoops of whey + 130g of carbs + an orange
1700 - pasta (100g spaghetti + 100g chicken)


Training

Deadlift

114lbs x 5
144lbs x 5
174lbs x 3

204lbs x 5
234lbs x 3
269lbs x 5

WG pull up/NG Pull up/SW Chin up/NG Chin up

1x 15/6/5/4
1x 8/5/4/3

DB Row

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

Supinated Lat pull down

67lbs x 15
57lbs x 15
47lbs x 15
47lbs x 20

Cable row

77lbs x 8
67lbs x 13
47lbs x 15
47+plate x 15

Face pull

20lbs x 20
20lbs x 20

Remark:

23 March 2010

Diet

0600 - 140g beef + 1 scoop of oat + 1 orange
0815 - 2 scoops of whey + 90g of carbs
0945 - 30g of seed + 2 scoops of whey (tried to roast my chicken....but .......it burnt when i came back from gym )
1300 - Egg+Meat+vege
1700 - 2 scoops of whey + 30g of seed
2000 - 150g of beef + 40g of carbs

Training


De-loading Phase

Push Press

44lbs x 5
54lbs x 5
69lbs x 3

44lbs x 5
54lbs x 5
69lbs x 5


Chest Dips

10, 10, 10, 10

Rear Lateral raise

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


Close Grip Bench Press

44lbs x 15
54lbs x 15
64lbs x 15
74lbs x 15

Tricep Extension

20lbs x 15
20lbs x 15

Rope Push down

10lbs x 15
5lbs+plate x 15

Face pull

10lbs x 15
10lbs x 15
5lbs+plate x 15
5lbs x 15

2145 - HIIT - Skipping

1 min skip, 30sec on the spot jog x 7

Remark: De-loading day seems like having so much energy left. My weight seems like going up instead of going down this week, hitting around 83.5kg, MUSCLE ???? . This is the forth week, gona cut down 60g of carbs to my total daily carbs intake .

This post has been edited by jamis: Mar 24 2010, 10:59 AM

24 March 2010

Squat

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

74lbs x 5
89lbs x 5
109lbs x 5

Legs Press

220lbs x 15
220lbs x 15
180lbs x 15
180lbs x 15

Prone Leg curl

70lbs x 15
70lbs x 15
50lbs x 15
50lsb x 15

Remark : did some mistake on the weight on Squat.... luckily its a de-loading week -.-

Dam, weight again today.... it shows that i m 82.2kg.... and yest wast 83.5...wat the heck??

This post has been edited by jamis: Mar 24 2010, 11:04 AM

you should weight it right after you wake up and release your pees/boo
that is the most accurate.

i dont have a weight machine at home, so i only weight aft my training in the morning :S

buy 1 la..