4 Aug 2010

Squat

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

139lbs x 5
159lbs x 3
179lbs x 3 --> 159lbs x 3 --> 139lbs x 6 (Strip off plates and continue, without rest)


Hack Squat

190lbs x 20
170lbs x 20
150lbs x 20
130lbs x 25

Prone leg curl SUPERSET Calf press

110lbs x 15 || 190lbs x 30
110lbs x 15 || 190lbs x 30
90lbs x 15 || 210lbs x 30
70lbs x 15 || 230lbs x 30


Remark: On the hack squat, can feel my quad flushed with lactic acid, guess it is cause by the squat. Sweet.

24 August 2010

DB shoulder Press

15lbs es x 15 warm up

25lbs es x 12
30lbs es x 13
40lbs es x 15
45lbs es x 20
40lbs es x 16 <just dont feel the burn, therefore i attempted the 5th set>

Lateral raise on Pulley machine

5lbs x 15 es
10lbs x 15 es
20lbs x 15 es
15lbs+plate x 12 es --> 15lbs x 8 < Continuously drop set >

Wide Grip Upright pull

30lbs x 15
40lbs x 15
50lbs x 20

45 degress rear lateral raise

30lbs x 13
35lbs x 13
45lbs x 15
45lbs x 15


BB front raise

30lbs x 18
40lbs x 15
30lbs x 20

Hammer Strength front delt (shoulder press)

45lbs es x 15
55lbs es x 15
35lbs es x 23

Close Grip Bench Press

64lbs x 15
94lbs x 15
114lbs x 15
144lbs x 8 -->134lbs x 5 -->114 x 10

Rope Push down

10lbs x 15
15lbs x 15
20lbs x 15
25lbs x 10 --> 20lbs x 8

BB Skull Crusher

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

Cable Kick Back

5lbs x 30 es

Remark: My DB shoulder press is getting stronger, plan for 50lbs for next session. Having Great focus today.

This post has been edited by jamis: Aug 24 2010, 10:34 AM

26 August 2010

DB Incline press (high)
DB Incline press (low)
DB Bench Press

Set 1
25lbs x 12
25lbs x 12
25lbs x 12

Set 2
30lbs x 13
30lbs x 13
30lbs x 13

Set 3
45lbs x 15
45lbs x 15
45lbs x 15

Set 4
45lbs x 15
45lbs x 15
45lbs x 6 ->30lbs x 10 (to the max)

Cable Fly

5lbs x 15 es
10lbs x 15 es
15lbs x 15 es
17lbs x 10 -> 10lbs x 10

Machine Iso Decline press

25lbs es x 15
35lbs es x 15
45lbs es x 15
45lbs es x 22

Standing BB Bicep Curl

70lbs x 12
60lbs x 12
50lbs x 15

Gironda Curl

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

Incline db curl

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

remark: Try to balance up my lopsided chest.

IT HAS BEEN A WHILE!

07 Dec 2010

DB Shoulder Press

20lbs ech x 12
25lbs ech x 12
50lbs ech x 12
45lbs ech x 17
35lbs ech x 15


Landmine? (without squating down)

54lbs x 16
69lbs x 16
79lbs x 16
94lbs x fatigue (around 20 -22)

Machine isolated shoulder press

35lbs ech x 12
35lbs ech x 12
45lbs ech x 16
55lbs ech x 15
45lbs ech x 15

Single arm lateral raise

15lbs x 15 (for each)
20lbs x 15
25lbs x 15
30lbs x 18

Rear lateral raise (on 45 bench)

20lbs x 15
25lbs x 15
35lbs x 20
40lbs x 18

CGBP

50lbs x 12
94lbs x 12
114lbs x 15
134lbs x 15
134lbs x 5 - 114lbs x 6 - 94lbs x 6 (drop set)


BB Skull crusher

30lbs x 12
40lbs x 12
60lbs x 10
50lbs x 15


Cable kick back

8lbs x 25
2.5lbs x 15

Remark: Nil

Current weight: 77.0kg (i lost weight :s) Got to weight again tmr.

---

Added on December 8, 2010, 3:43 pm08 DEC 2010

Squat

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

134lbs x 5
154lbs x 5
174lbs x 2 (Failed)

Dropset -- 154 x 5 - 134 x 5 - 114 x 5

Machine hack squat

90lbs x 10
180lbs x 10
270lbs x 10

320lbs x 15
370lbs x 12
370lbs x 10

Remark: Bad night sleep, didnt continue with prone leg curl.

Weight back to normal: 77.8kg.

This post has been edited by jamis: Dec 8 2010, 03:43 PM

yup mate, it has been a while lol, so am i

lol, indeed. Hows training going bro?

been a bit messed up lol, able to slowly make changes to adapt... i just started working and time management isn't one of my expertise... so yah, its getting better now

hehe, u best bet will be early in the morning thou, i m training 7 - 8am and just make sure i hit the bed at 10pm. Manageable but sheet do happen sometimes. But at least the training can be more constant thou.

---

Added on December 10, 2010, 2:04 pm09 DEC 2010

DB Bench (high incline/low incline/flat)

20lbs x 10/ 20lbs x 10/ 20lbs x 10
25lbs x 10/ 25lbs x 10/ 25lbs x 10
50lbs x 15/ 50lbs x 15/ 50lbs x 15
55lbs x 10->45lbs x 5/ 45lbs x 15/ 45lbs x 8 - > 35lbs x 10

Cable fly

6lbs x 12
8lbs x 12
16lbs x 15
21lbs x 15
18lbs x 10

DB Decline press

20lbs x 10
25lbs x 10
40lbs x 15
50lbs x 15

Machine isolated decline press

35lbs ech side x 12
35lbs ech side x 12
45lbs ech side x 15
70lbs exh side x 15


Incline db curl

15lbs x 14 ech side
20lbs x 14 ech side
25lbs x 15 ech side
25lbs x 15 ech side

Gironda preacher curl

50lbs x 16
50lbs x 15
40lbs x 15

Remark: Feel extreme powerful today with my new NO and BCAA :3


This post has been edited by jamis: Dec 10 2010, 02:04 PM

10 Dec 2010

Deadlift

124lbs x 5
154lbs x 5
184lbs x 3

200lbs x 5
230lbs x 5
260lbs x 8 (with straps)

Chin up (wide grip) / Chin up (Narrow grip)
bw x 20 / bw x 15
bw x 15 / bw x 10

Pull up (Wide grip) / Pull up (Narrow grip)
bw x 10 / bw x 7
bw x 6 / bw x 5


DB row

25lbs x 14 ech side
35lbs x 14 ech side
45lbs x 15
45lbs x 15

Narrow grip supinated lateral pull

13lbs x 10
18lbs x 10
25lbs x 15
30lbs x 15

MTS row (machine)

20lbs x 10
25lbs x 10
30lbs x 15
35lbs x 15

Remark: Bad condition, not enough sleep plus diarrhoeal . -.-

haha.. nah morning is never that good for me, i still go at night, but plan my days properly... set some contingency period/days etc, now im constant with 3 days/week

btw, what kind of fish oil supplement r u taking now or that you can recommend? i searched in lowyat... so many popped up... im only starting to take now since im more financially capable compared to when i was a student =p

so far reading them, carsons and jarrow seems to be among the best... im not sure though, need your input on this.

hehe, tats y i m taking N.O and Xtend nowadays for my training, sometime the body and mind just not that ready in the morning.

I m using Jarrow's , quite affordable and quality wise it claimed that it has been filtered well thou and the DHA and EPA contain is quite attractive too :3

Yeah, mornings are always a lil in a rush for me... i saw this website : http://iherb.com.my/ that i'm able to purchase those fish oil. You guys using the pill form ? Was thinkin of getting the oil form directly...

u mean jarrow? jarrow i got it from one of the forumer thou... yeah i m taking pill form, i took 7 sea liquid form before, it is NOT NICE at all. lol.

i'm planning to try out carlson =p... wanna get one? flat rate shipping fee, might as well order for u if u want it.

http://www.iherb.com/Carlson-Labs-The-Very...00-ml/2796?at=0

many great taste and review on this product.... i went to local pharmacies and i found nothing interesting.... decided to get it online

they have pill forms too, if u want to order anything from iherb.com just inform me, but i would definitely try the liquid form first... =p

finished a bottle of 7 seas liquid and planning to get another bottle tomorrow. tbh i dont really mind the taste, and its WAY easier to reach the necessary dosages per day.

but the seven seas only has cod liver oil liquid... never seen fish oil for that before.

Rm 89 per bottle? its quite tempting, EPA 800g and DHA 500g. The jarrow i got is 600 each for EPA and DHA in one cap, 240 caps in total around RM120. Feels like trying out new stuff too lol, let me think about it XD

lol... they do sell jarrow's too, take a look =p, im gonna go ahead with buying one bottle of fish oil first... i just realize, they only allow up to 3lbs for flat rate USD4 international air mail, if your package is heavier than 3lbs, you are forced between UPS and DHL...

also any new malaysian customers would get 5USD discount. So go buy from them directly =D

Sweet, thx for the info bro.

Finally i can sneak out from work and log down this stuff XD

Shoulder Press

20lbs x 10
25lbs x 10
30lbs x 15
35lbs x 15
40lbs x 15
45lbs x 15
55lbs x 7

Single arm lateral raise

10lbs x 10
15lbs x 10

Both arms lateral raise
20lbs x 18
25lbs x 18
30lbs x 15

Single arm cable lateral raise

5lbs x 13
7lbs x 15
10lbs x 15
10lbs x 12 --> 7lbs x 8 --> 5lbs x 10

Sorinex Landmine

54lbs x 8 each side
84lbs x 10
104lbs x 16
124lbs x 15
144lbs x 16

Machine isolated shoulder press

25lbs each side x 10
35lbs x 10
45lbs x 15
55lbs x 12
45lbs x 14

Weight plate front raise - right after the machine shoulder press

10lbs x 15
25lbs x 15
35lbs x 20

Rear Lateral raise (bench)

20lbs x 15
25lbs x 15
30lbs x 18
35lbs x 18
40lbs x 18

Rear lateral raise

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


Close body hammer curl (single arm)

10lbs x 10
15lbs x 13
20lbs x 15
25lbs x 15
30lbs x 7

Gironda Curl

30lbs x 10
40lbs x 10
50lbs x 15
60lbs x 15
70lbs x 6

45 degree dumbell curl

10lbs x 10
15lbs x 10
20lbs x 15
25lbs x 8

Remark: i think i need to go heavier, seems like too many sets