I agree with you, I felt that DB press is much harder than bench. i can bench much more than DB....maybe i am just weird...

22 April 2009

+=Starting of my full HVT training today=+
Squat

114 x 10
134 x 10
154 x 4 (lose balance, Leg went soft)
154 x 8 (Din't know it was that tough)

Machine Leg press

540lbs x 15
540 x 15
450 x 15
450 x 15

if body weight should be ard 72lbs plus each side, yeah i think should be possible, i did 80lbs before when i was in 3 reps strength program.

So u r saying HVT only for the last set and the rest for warming up?

Trial and error, indeed, looking forward to hit my bodyweight squat .

u guys are really juicing out the squat and tempting me to attempts on tat. yeah_guyz : the 20reps squat bw is totally insane, i tried it once (not bw), pant , dizzy, feels like puking arggggg.

Dan- : my muscle havent adapt to high reps, get burn out quite easily guess i need sometime to achieve my bw squat hehe, my muscle getting lazy during my 3 reps strength training lol but very addictive when u see the weight goes up every week.

haha, yesterday just suddenly feels like doing tricep push down for the last the exercise, usually will stop at skull crusher haha.

It sore a lil, not as bad as the first time i do tricep dips haha.

This morning when i hit the gym, i have this feeling that testing out my strength so....

Squat

empty bar x 10 warm up

114lbs x 3
164lbs x 3
184lbs x 2
204lbs x 2
234lbs x FAIL
204lbs x 1
214lbs x 1



Remark: The squat remain max at 214lbs but the reps is less compared to last time. Still need to consider for next training on how is my squat gona be. To stay or change?

17 December 2009

Dips

15,12,15,12

Floor Press

84lbs x 15
134lbs x 12
179lbs x 5
159lbs x 8
154lbs x 10

Partial Bench Press (ROM)

84lbs x 15
104lbs x 15
139lbs x 7
124lbs x 7

Incline DB press

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

DB Fly

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

Should width Bicep Curl

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

Wide Grip Bicep Curl

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

Preacher Curl

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

Remark: I have tremendous improvement on my dips,  can totally feel the soreness aft my last reps. Seems like the partial press and floor press is helping up quite alot. Wohoo.

I m planning to swap to Jim Wandler 5/3/1 program. May be next week i will try to adapt to that program and see what is the suitable weight and the week after should be starting the program. YAY!

when u do ur dips, did u look straight or 45 to the bottom?

have u read the book seriously ? i supposed you have it ?

There are tons of write-up on it in t-nation, forum posts if you don't have the book

there are a few basic templates samples for assistance exercise in the book

boring but big, etc.

you need to read up more b4 starting.

I do have the pdf, however i haven't finished it yet. I only get the rough idea on saying the purpose of choosing of the right assistance exercises.

I have to discipline myself on reading thou .

---

Added on January 12, 2010, 5:20 pm

lol, now u know how bad is my comprehension skill XD

Remark: Too stress to update my journal recently

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

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.

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.