Hehe got it buddy, thx again.

07 nov 2008 Friday

Bench Press

94 x 8
114 x 8
134 x 3
154 x 3
174 x 3
184 x 1
164 x 3
164 x 3
164 x 3


Dumbell Incline Press

25 ech side x 15
30 x 12
30 x 12
35 x 12
40 x 12
45 x 12
45 x 12

Tricep cable push down

15 x 15
20 x 15
20 x 12
25 x 12
30 x 12
35 x 12
42 x 6

dumbell skull crusher

5 ech side x 15
10 x 15
15 x 12
15 x 10
20 x 9
20 x 8

Dumbell pull over

25 x 15
35 x 15
35 x 15
45 x 12
55 x 12
55 x 12


Remark - finally i have time to update my journal ... recently was kind of swarm and my diet has gone a lil bit hair wired and gain a bit of fat i guess... waist seems to be getting abit.... wider

12/11/2008 - Weds

Squat

110 x 8
114 x 5

124 x 3
134 x 3
145 x 3
165 x 3
185 x 3
205 x 3
215 -- FAIL ( lose balance on half way up)
175 x 2 -- FAIL on the third

45 degree leg press (Machine)

360 x 10
450 x 8
450 x 8
540 x 8
590 x 8
590 x 8

45 degree calf raise

640 x 18
640 x 18
590 x 18
590 x 18
540 x 18
450 x 20

Prone curl

50 x 12
70 x 10
70 x 10
90 x 9
110 x 8
130 x 8
130 x 5 -- Failed on the 6th

Remark : At last i have sometime to do my homework here. By the way, due to the heavy training, i have lose my balance twice this week, one is the push press and the oth one which is my squat. It seems that i have roughly figure out my max weight for my sets. It is quite freaky when the weight is half way up and lose the balance, i should have realize my limit for those weight, luckily i still manage to stablize myself to replace the bar back to the rack.

Push Press

94lbs x 5
114lbs x 5
124 x 3
134 x 3
134 x 2 FAIL
124 x 3
124 x 3
124 x 3

Shoulder Press

10lbs ech x 12
25lbs x 12
25lbs x 12
30lbs x 10
35lbs x 8
40lbs x 8

Side Lateral Raise

10lbs ech x 12
15 x 12
15 x 12
20 x 12
25 x 8
15 x 12

Rear lateral raise

10lbs ech x 12
15 x 12
15 x 12
20 x 12
25 x 12
30 x 8
25 x 8

Cable push down

17.5 x 15 ( i the weight on this pulley machine is kind of funny)
24.5 x 15
24.5 x 15
28.5 x 15
32.5 x 8
38.5 x 8

BarbellOverhead tricep extension.

20lbs x 15
30 x 12
30 x 12
40 x 10
50 x 7
40 x 10

Dumbell skull crusher
5lbs ech side x 15
10 x 15
10 x 15
15 x 12
20 x 8
20 x 9



Remark : feel a lil bit strange on the strength part, i think my preworkout meal was too weak ( maggi goreng + 2 chicken breast). AND i forgot i was suppose to do bicep today and i did tricep , hope it wont affects my pull up on weds .

wow 50 reps, tats alot. Anywhere thx for the advise again, screw the psycological, trust the physical.

19 Nov 2008 - Weds

Bench press

94lbs x 8
114 x 8
134 x 3
154 x 3
164 x 3
174 x 3
194 x 3
199 x 2
179 x 3
179 x 3
179 x 3

Dumbell incline bench press

15ech x 15
25 x 15
25 x 15
35 x 12
45 x 10
45 x 9


Decline bench press

empty bar x 15
64lbs x 10
94 x 10
114 x 8
124 x 8
124 x 8

standing Bicep curl (shoulder width grip)

20lbs x 12
90 x 1 <-- my 80lbs was occupied so... try to be strong and failed
70 x 6
60 x 8
50 x 8
40 x 8
40 x 8

Seated hammer curl (very high tempo)

15lbs ech side x 10
15 x 10
20 x 10
20 x 10
25 x 8
25 x 8

Remark : seems like recently i have a good sleep and result in some improvement in my bench... 77.5lbs each side ... i m looking forward on 80lbs ech side.

Yeap, hehehe thx buddy. This strength training method is awesome.

For sure , i will hit 200lbs asap.

My push press only 134 x 3 lol.

u r whipping the horse real hard lol. i will be extremely happy if i can achieve 205 in nex 2 weeks. We will wait and see hehe.

lol, i know that kind of feeling when the weight CLANG on the supported bar or floor, did tat once on my squat to failure and all the ppl staring at me lol.

but compared to last week, this week i feel much more motivated and energetic instead of like dragging a bull to the gym haha. Weird, must be the stress from my work place.

Push Press

94lbs x 4
114 x 3
124 x 3
134 x 2 <-- cant feel my strength..
134 x 1 <-- second attempt Fail again
114 x 3
114 x 3
114 x 3

Dumbell Shoulder Press

15lbs ech x 15
25 x 15
25 x 15
35 x 10
45 x 6 <- failure
30 x 8

Lateral raise

5lbs ech x 15
10 x 15
10 x 15
15 x 12
20 x 10
15 x 12

rear lateral raise

15lbs ech x 10
15 x 10
20 x 10
20 x 10
30 x 10
30 x 10

Standing Bicep curl

20lbs x 12
80 x 5
70 x 6
60 x 6
50 x 8
40 x 8

Seated Dumbell Hammer Curl - slow tempo

10lbs ech x 10
15 x 10
15 x 10
25 x 10
25 x 10 <--standing.


Review: Doesnt seems to be a good day thou, seems to be going down hill this week. Nvm gona get ready for the squat tonight.

Squat

114lbs x 5
134 x 3
154 x 3
174 x 3
184 x 3
204 x 1 - stuck on half way but manage to push it all the way up to the top.
164 x 3
164 x 3
164 x 3
(Satisfied)

Prone Leg curl (machine)

50 x 12
70 x 12
90 x 10
110 x 10
130 x 8
130 x 8

45 degree leg press (machine)

270 x 12
360 x 10
360 x 10
450 x 10
540 x 8
630 x 8 - WOHOOOO!

Standing calf raise (machine - i dunno wats tat machine called)

45 x 30
55 x 30
75 x 30
75 x 30

Remark : i think need more calf work, it looks rather small but the smith machine is owas been occupied. Dayum.

sumtime aft a max weight, i feel abit infurior to those weight lol, but i will attempt. hehe

I dunno the exact ans for this thou, erm... from the mirror i think my legs and my body still propotion just tat i m weak on my squat thou but my benchmark is to reach 244lbs atm and from there i will try to set another benchmark thou. Coz whenever i reach those max weight, i owas need more strength on the part where i almost reach the parallel position to above parallel position of my thigh, i tend to lose balance a little bit. My big arms? those comes from squating and deadlifting, i dun do much arms exercises.

oooo i just googled and found out some article from t-nation regarding the sticking point... humm guess i got to tackle that. By the way, can i do the 3 sets for my last 3 sets?

so thats mean i will be squating lowest on my weakest point and the bar shouldnt be hitting the catch pin ?

Squat

114 x 5
134 x 3
154 x 3
174 x 3
214 x 3
219 x 1 ->failed on second reps.
194 x 3
194 x 3
194 x 3

unsticking my squat
(a lil bit higher than parrallel)
114 x 3
(parrallel)
114 x 3
(a lil bit lower than parrallel)
114 x 3)


45 degree Legs press

warm up
270lbs x 12
workset
630lbs x 10
540lbs x 12
450lbs x 12
360lbs x 12
360lbs x 12 - just feels like doing it

Prone leg curl

130lbs x 12
110lbs x 12
110lbs x 12 -- i hope nobody see my expression tat time
90lbs x 12

Calf raise
(feet pointing forward)
35lbs each hand x 30

(feet pointing outwards)
35lbs each hand x 30

(fee pointing inwards)
35lbs each hand x 25 - PHAIL

Remark: Feels like having great energy for the day, awesome. Attempted on picking my sticking point, first i tot that 50% of my 1rm is too light, but when i reach the last attempt (lower than parrallel a lil) i feel like - hey where is my legs? Wonderful exercise. After the workout, i got a lil dizzy, i guess it is a awesome sign of exercise.

Thx for the video, yaya tats exactly the "sticking" feeling. (tats wat happen to melast night too lol)

I think i will go for 60% next week for the unsticking exercise.

Thursday 11/12/2008

Bench press

94lbs x 8
114 x 5
134 x 3
154 x 3
199 x 1 (dun dare to attempt second one)
179 x 3
179 x 3
179 x 2 (failure)

Incline Dumbell Press

50lbs x 12
50lbs x 12
45 x 12
40 x 12

Cable Crossover

7.5 lbs each side x 12
10 lbs each side x 12
12.5 lbs each side x 12
12.5 lbs each side x 12

Gironda Neck press

Empty bar x 12
64lbs x 10
74lbs x 8
74lbs x 10

Barbell Curl - shoulder width grip

20lbs x 12
70 x 8
70 x 3 <-- wat the heck
60 x 7
50 x 8
40 x 8

Dumbell Hammer Curl

25lbs each side x 8
25 x 8
20 x 10
15 x 12

Remark : Did a slight modification on my chest day by adding in cable crossover and gironda neck press. The weight seems to be light and easy for the crossover, but it looks harder than i though hehe, but it was a good one. My benchpress stuck at 199lbs , i think im going to reduce it to 194lbs to push it to 3 reps at least for the last sets.

Monday 16 DEC 2008

Push press

94lbs x 5
104 x 3
114 x 3
124 x 3
139 x 3
119 x 3
119 x 3
119 x 3

Shoulder press

45lbs ech side x 12
45 x 10
40 x 10
35 x 13

!!some mofo was sitting at my towel while i was getting my dumbbell, curse him to grow hemoroids.!!

Dumbell lateral Raise

25lbs ech side x 12
25 x 10
20 x 10
15 x 12

Rear Lateral Raise

50lbs ech side x 12
45 x 12
40 x 12
35 x 12

Cable tricep push down

42lbs x 12
42x 10
37x 12
35x 15

overhead tricep extension

50lbs x 8
40 x 12
40 x 12
30 x 12

Remark : feel totally winded today, i guess it was my diet for last two days, have been deloading my carbs intake on the weekend to 50g per day, guess i got to pump up a lil for my carbs today, cant afford to screw up my squat.

Tuesday 16 December 2008

Squat
114lbs x 5
134 x 3
154 x 3
174 x 3
219 x 1 --> and i stuck at the bottom
199 x 3
199 x 3
199 x 3


Unsticking sets--Above parallel--
134 x 3
134 x 3

--Parallel--
134 x 3

--Below parallel--
134 x 3
134 x 3

45 degree machine leg press

630lbs x 10
540 x 12
540 x 12
450 x 12

Prone legs curl

130lbs x 12
130 x 12
110 x 12
90 x 12


Remark : The smith machine was occupied most of the time, cant do my calf raise .... decided to go home. Didnt feel like puking last night, guess my stamina has improved and i think my prone legs curl can increase to 150lbs soon .

Thursday 17 December 2008

Bench press

94 x 8
114 x 3
134 x 3
144 x 3
184 x 1 < - -great i failed and lack of confident
164 x 3
164 x 3
164 x 3


Incline dumbell press

50lbs x 12
50 x 10
45 x 10
35 x 15


Gironda neck press

empty bar x 12
64 x 12
74 x 10
74 x 10

cable cross over

10 lbs each side x 15
12.5 lbs x 12
15 x 13
15 x 13

barbell bicep curl

70lbs x 10 <-- without warm up i excel.
60 x 7
50 x 8
40 x 10

Remark : A normal workout day, i cant get my strength back to my bench press, i guess i will lower my weight and try to push again....still wonder i did i manage to push such a heavy weight last time.