20 May 2010

Bench press

79lbs x 5
99lbs x 5
119lbs x 3
79lbs x 5
99lbs x 5
119lbs x 5


Incline bench

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

High angle incline bench (45Degree)

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

DB fly

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

Barbell Curl

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

Gironda curl

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

Remark: Deloading week, plan to consume most of my carb source with fruits . Last week... or extend another week for cutting?

Deload week is a good step i think. Gotta love those fruits too. Try mix with your whey.

I m currently using Dymatize Elite whey berry blast, if i mix it with banana and milk and blend it with ice, it will be one orgasmic drink XD.

Uh oh! Cant wait to try your recipe mate

Frozen bananas + chocolate flavoured whey + milk tastes awesome as well.

yup i tried that before but i have added frosted strawberry. XD

gotta refill my fruit supply

8 June 2010

Push Press

49lbs x 5
64lbs x 5
74lbs x 3

94lbs x5
109lbs x 3
119lbs x 12

Chest Dips

20,20,20,15,15 (if i can hit 110 reps i going to buy myself a dipping belt )

Rear lateral raise superset with Wide grip upright pull

50lbs RLR x 15
30lbs WGUP x 15
45lbs RLR x 15
30lbs WGUP x 15
40lbs RLR x15
20lbs WGUP x 15
35lbs RLR x 15
20lbs WGRUP x15

Close grip bench press

64lbs x 8 (warm up)

144lbs x 12
124lbs x 13
114lbs x 14
94lbs x 15

Barbell Ticep Extension

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

Remark: Going all out on my dips, while doing my rear lateral raise, i can hardly feel the contraction. :s. But my side delt, screaming today XD.

9 June 2010

Squat


79 x 5
99 x 5
119 x 3

150 x 5
170 x 2 (Bad form on 3rd one)
190 x 0 (decided to give forfeit this one, SCARE)
94lbs x10

Machine Hack Squat

150lbs x 20
130lbs x 20
110lbs x 20
90lbs x 20

Prone Legs Curl Superset Calf extension (machine)

PLC 130lbs x 15
CE 150lbs x 20
PLC 110lbs x 15
CE 170lbs x 20
PLC 90lbs x 15
CE 190lbs x 20
PLC 90lbs x 15
CE 250lbs x 20

Remark: I need to reduce my squat, it is out of control ><. Love that hack squat, gona increase the load aft my deloading phase

10 June 2010

Bench Press

79lbs x 5
99lbs x 5
119lbs x 3

139lbs x 5
159lbs x 3
189lbs x 0 -- lost confident while the bar approaching my chest and i give up

ROM Bench Press

114lbs x 15
104lbs x 15
94lbs x 15

DB Incline Press

55lbs x 15
50lbs x 15
45lbs x 15
40lbs x 15

Cable fly

11lbs x 15
13lbs x 15
16lbs x 15
18lbs x 15


Bicep Curl

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

Gironda Preacher curl

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

Remark: All the lifts stalls, time to recalculate my big 3


This post has been edited by jamis: Jun 11 2010, 11:02 AM

11 June 2010

Deadlift

119lbs x 5
149lbs x 5
179lbs x 3

224lbs x 5
254lbs x 3
284lbs x 0 (FAILED)

Wide grip chin up x Narrow Grip Chin Up x wide grip pull up x wide grip pull up

1 x 25 x 20 x 15 x 10
1x 15 x 10 x 10 x 10

DB Row

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


Supinated Lat pull down

38lbs x 10
32lbs x 15
28lbs x 15
24lbs x 15

MTS high row (hammer strength)

15lbs x 15
20lbs x 15
30lbs x 15
35lbs x 15

Remark: DB Row, need more focus

13 june 2010

Upright pull

40lbs x 15
50lbs x 15
60lbs x 15
70lbs x 15

Barbell shrug

224lbs x 13
204lbs x 15
184lbs x 15
164lbs x 15

Machine Shrug (parallel grip)

45lbs ech side x 15
70lbs ech side x 15
95lbs ech side x 15
120lbs ech side x 15

Face Pull

25lbs +plate x 15
30lbs x 15
25lbs x 15
20lbs x 15

Single leg calve raise

80lbs x 30 each side
70lbs x 30
60lbs x 30
40lbs x 30

Donkey calf raise

x 50

Reverse Barbell curl

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

Wrist Curl

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

Remark: Tried heavy calf raise, single calf raise.... calf raise with heavy load seems to have a better contraction compared to single leg but still, lighter weight with high reps (>30) seems to attack more on my calf. Still, donkey calf raise is the best.

Who is your weight for donkey calf raise haha?

Anyway I noticed you did:

Wide grip chin up x Narrow Grip Chin Up x wide grip pull up x wide grip pull up

1 x 25 x 20 x 15 x 10
1x 15 x 10 x 10 x 10

Wow you can do so many chin ups?

haha, i m currently doing it without weight (donkey calf raise), sooner or later gona get some dip belt for tat, and i always perform in a corner where there are less ppl XD.

Before i lose weight, i use to do pull up first then chin up and the reps is like between the range of 10 -15, then i swap the sequence by doing chin up first and as my weight dropped, the reps increased hehe, guess on my way for bulking those reps are going to drop. XD

Hi.

I gotta ask.

Do you STOP drinking sweet/sugar water?

Did it help losing weight & getting your six pack etc.?

I avoid sugary stuff. Yes, it does contribute part of my fat burning (especially when i dinning out, i usually order tea or plain water and only drink black coffee kosong). However, the main factor that keep my fat away is the total calories that i take, i was in a caloric deficit diet, and tats how i lose weight.

20 July 2010

Push Press

54lbs x 5
69lbs x 5
84lbs x 3

89lbs x 5
104lbs x 5
114lbs x 18


Wide Grip Chest Dips

20, 19, 15, 12

Superset wide grip pullup with bicep curl

pullup 50lbs x 15 | bicep curl 70lbs x 12
60lbs x 15 | 60lbs x 12
40lbs x 15 | 50lbs x 12
30lbs x 14 | X

Cable Single arm lateral raise

5lbs x 20 each arms.

Rear lateral raise (machine)
47lbs x 15
40lbs x 15
33lbs x 15
26lbs x 15


Gironda Preacher curl

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

Remark: felt that cable lateral burn more but it could be caused by the wide grip pullup.

21 July 2010

Squat

74lbs x 5
89lbs x 5
104lbs x 3

119lbs x 5
139lbs x 5
159lbs x 12

Hack Squat

170lbs x 20
150lbs x 20
130lbs x 20
110lbs x 20

Prone Legs Curl SUPERSET Machine calf raise

150lbs x 15 | 190lbs x 30
130lbs x 15 | 210lbs x 30
110lbs x 15 | 230lbs x 30
90lbs x 15 | 250lbs x 20

Remark: Attempted on high reps squat, felt good when the "ARRRGGGG" moment strike in XD



This post has been edited by jamis: Jul 22 2010, 02:23 PM

22 July 2010

Bench Press

74lbs x 5
89lbs x 5
104lbs x 3

124lbs x 5
139lbs x 5
154lbs x 10

Isolated Machine chest press

35lbs (each side) x 15
25lbs x 15
20lbs x 15

Incline db bench

55lbs x 13 (cant finish the 14th)
50lbs x 13
40lbs x 15
35lbs x 15

Machine Fly (forgot wat is it called)
54lbs x 15
47lbs x 15
40lbs x 15
33lbs x 15

Decline Bench Press

64lbs x 15
114lbs x 13
94lbs x 15
84lbs x 15

Remark: Suppose tat i have to do my bicep on today's training but i mistakenly do it on monday whichis suppose to be my tricep so i replace it with some other chest exercise and move my tricep to saturday

3 Aug 2010

DB shoulder press

20lbs ech side warm up x 12

25lbs x 12
30lbs x 12
35lbs x 15
45lbs x 15

Cable lateral raise

5lbs each side x 12
10lbs each side x 12
15lbs each side x 15
15lbs each side x 15 --> 10lbs x 10

45degree rear lateral raise

25lbs x 15
30lbs x 15
35lbs x 15
40lbs x 18

Machine press (focus on front delts)

35lbs each side x 15
45lbs x each side x 12
55lbs x each side x 15
45lbs x each side x 22

Close grip bench press

64lbs x 15
84lbs x 15
114lbs x 15
144lbs x 12

Rope push down

5lbs x 15
10lbs x 15
15lbs x 15
20lbs x 18

BB skull crusher

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

Cable kick back

5lbs x 30 each side.

Remark: My tricep sore the day aft, NAISE...