Yeap it does. Tho its not pretty reliable. Lol. So far there are a couple of big people I met, but no really hulked bodybuilders. Most of the people just lift for fun there I guess.

Wow, the articles and programs at rosstraining.com seems really challenging. Thx for the info.

So now gonna start cutting bodyfat already while aiming for my goal of 80kg++. Gonna alternate circuit training and free weights now so I'll probably be training everyday.

Shit, pwned by HIIT "The Magic 50" killed me. I can't even complete it. Damn Burpees! Gonna try again in 2 days. Weights tomorrow!

This post has been edited by John91: Oct 16 2008, 05:22 PM

There you go.

http://www.rosstraining.com/articles.html

Sounds easy, but I'm already panting at the 2nd set.

Bugger, now my motivation is to beat you. Heh, if you can do it, I can do better! Go Me Go Me!

Extreme meh? Nothing is too extreme for the great John. Lol.
Waiting till I move then I'll have a bigger space at my house backyard. Huhu, outdoor pullup bars FTW!

Quick Update:

Training has been going pretty well but I'm stuck at 169lbs now, weight gainer finished today, hopefully am disciplined enough to maintain my diet.

Good progress on lats, triceps, traps and abs. Inner pecs still need some serious work of chest flys. Biceps at 13.5" cold, 14" pumped. Have to work on them too. Also working on shoulders. Have the shape already but wanting more mass and "circular" shape on them.

Waiting to pindah rumah soon, then I can build my own home gym heh. Stock up on 5kg plates, my dumbbells needs an upgrade. Gonna get a bench too.

Diet 20/10:
Breakfast @ 8.30am- 3 slices of bread, last 2 cups of weight gainer.
11.00am- Half a Pear
Lunch @ 12pm- 2 boiled potatoes, carrots, mushrooms, chicken, an egg.
2.30pm- Chocolates, oat energy bar, 2 fried eggs.
4.30pm- 2 eggtarts lol.
Dinner @ 7.00pm- Rice, fried fish, tuna, vege, soup.
9.30pm- Jacob's biscuits, energy bar.


Thats all folks, for now.



This post has been edited by John91: Oct 22 2008, 09:26 PM

Today was chest and back day and I decided to bench after... 3 months? Yeah. Almost killed myself too lol.
Benching 132lbs for 9 reps and coudn't come up on the 12th rep. Managed to hook one side of the bar but my right hand didn't have enough strength to push it up, so the weight kinda thudded to the floor after my arm failed me. Bah. Have to practice more now my shoulder is better.

Moved Dumbbell press up to 39lbs per dumbbell. No problem at all, even had fun supersetting with Close Grip Lat Pulldowns. Squat increased to 220lbs for my last set finally but failure after 2 and a half reps. Should start with that weight next time.

Weight is still fluctuating around 77kgs, getting hard to get it any higher now. Bah.

Err 1 and a half week to 2 weeks already I think. Lol, you have no idea how much I eat. 6 meals a day, I'm not even cutting on anything, just sapu all. Still not enough calories I suppose.

Sorry for lack of updates. Finally sudah pindah rumah! But no internet at home so frickin have to come to college to check my mail.

Finished The Magic 50 with my sister the other day. Huhu... so proud of myself. Am gonna do it again today. Anyone know where to buy cheap dumbbell plates? Last I checked they were RM36 for a 5kg plate. So darn expensive.

I don't need the 10kg per set. I need the 5kg plates K thx will check it out.

Bought the plates already. Rm45 for 5kg rubber plates. Even got a bench at Fitness Concept at Cheras Selatan Aeon Mall. Thx everyone. Won't be updating till I get internet at home. My BF should be at 13 or 14% I think.

I got them at Cheras Selatan Aeon Mall. (Fitness Concept). There's this Christmas sale. I have been training for a little more than half a year already. But slacking a lot lately. Tis the holiday season lol.

Waseh, long time didn't update my journal. Don't worry, didn't give up on lifting.
Current stats- 5"10, back to 72kg (again, but still fluctuating)

Am more ripped now despite losing 6kg. Usually I maintain at 74-75kg nowadays.

Have to focus more on the muscle groups I don't really train much, my lats, tris and shoulders and legs are seriously lacking. Esp legs and lats.

Back and legs workout today-

Legs-
Leg Extensions: 100lbs*12reps
140*10
140*8
160*6

Leg Press: 185lbs*12
210*10
210*10
210*8

Deadlifts: 115lbs*8
135*8
185*6
185*2 (failure)

Comments:- First time ever doing deadlifts, working on form, my legs failed me at 185. Should start this 1st, confident that I can reach 300lbs*6 by June. Haven't been squatting for a long time also, max squat at 220lbs. Now should have decreased.

Back-
Lat pulldowns: 60lbs*15 (warmup)
90*12
90*10
90*10
(Nice and slow, can feel those lats burning, have to work on form tho, still using a lot of bicep strength)

Superset
Lying Dumbbell Pullover: 38.5lbs*10 *3 sets
Bent Over Barbell Row: 88lbs*10 *3 sets. (Really bad form at this, really weak)

Superset
One Arm Dumbbell Rows: 44lbs*10*2 sets , last set drop set to 33lbs*10*1
Machine Hammer Strength Pulldowns: 200lbs*10 *2 sets ,last set drop set to 180lbs*10*1

Comments:-
Good workout today overall. Satisfied.

On a side note, I used to neglect my tris and never worked them out at all. Last week, I started incorporating them in my workout, just simple dumbbell exercises (i never used cables before for any exercises), and my arms grew half an inch the next day from 13" to 13.5". Never neglect tris. Aiming for 16" guns now. And boulder shoulders.

Good progress in pecs and abs in the past few months. More definition now.

Won't be updating frequently, interesting new gains will earn a post or two.
Btw, I don't use any supplements, and maintaining a proper diet is impossible. I do eat a few meals a day, but as registryeditor said, useless calories. Gah. Not that I don't want to, my mom complains and healthy food is expensive.
How?

My sister beats me everytime. Lol. She can even do it after running 5km. I only did it for that period of time to increase strength and for conditioning. No more now, sticking to the iron.

Not a great workout today. My friend tagged along after college to the gym today. Supposed to be arm workout today but only managed to work my biceps. Triceps still aching terribly from previous workout and decided not to risk it.

Did bicep curls, hammer curls, incline hammer curls and negative concentration curls with little rest and a variation of weights. Also bench dips.

Deadlifted 220lbs today, 6*2, 4*2. No probs. Will maintain for 1 or 2 more workouts then up another 45lbs. Legs still aching, no squat today. Benchpress 135lbs for 6*2. Also no probs with the weight but I'm not very good with the movement. My shoulders has a uncomfortable feeling doing it. Will be stacking those plates soon too.

Gonna try 1rep max the next time I hit the gym.

Also gonna have abs workout in the evening.

Note:- My friend has great potential in bb. But he's more interested in basketball. He's a meso-ecto, 5"10 at 74kgs (woot heavier than me by 1kg!) but he has a nice big frame, he doesn't workout but he has better muscles than most people here. Lifting light today though. And I pushed him to do the Magic 50 too for core strength. He could be better than me if I manage to get him into bb.

P.s: Pizzaboy how much do you deadlift?

Tried HVT 1st time today. Felt good. Super great pump on shoulders. I think I'm gonna stick with this a while heh.

Delt Day.

Warmup-
Shoulder Press- 10kg x 12 x 2 sets

Worksets-
Shoulder Press- 15kg x 10 x 2 sets
17.5kg x 10 x 3 sets

Lateral Raise- 7.5kg x 12 x 3 sets
7.5kg x 10 x 2 sets
6.5kg x 10 x 5 sets

Front Lateral Raise- 7.5kg x 10 x 3 sets

Bent Over Lateral Raise- 5kg x 12 x 3
5kg x 10 x 7

Total Workout time- 45 minutes

*Mostly imitated from Darkie's journal.



Before HVT (yest):

Yea thanks. I know, desperately trying to gain weight but having a lot of cheat meals too heh. Will get weight gainer in June or July after my exams. Now no money and really stressed out... Planning to hit 85kg or so hopefully by end of this year. I was 50kg 3 or 4 years ago. Peaked at 78kg but now maintaining 74kg.

I think i would have more trouble maintaining the weight rather than getting there though...

This post has been edited by John91: May 9 2009, 10:17 AM

HVT Day 2.

Chest Day

Warmup

Incline Dumbbell Press- 16.5kg (per dumbbell) x 10 x 2 sets

Worksets

Incline Dumbbell Press-
20kg x 10 x 3
19kg x 10 x 3

Bent Arm Dumbbell Pullover- 20kg x 10 x 5

Flat Dumbbell Press- 19kg x 10 x 2

Incline Dumbbell Flyes- 14kg x 10 x 3


Note- Feeling very weak in the morning, rather workout in the afternoons...


This post has been edited by John91: May 12 2009, 07:29 PM

Back Day

Shrugs-
19kg x 20 x 2 sets
19kg x 10 x 5

Pullups- 5 sets to failure
Lat Stretches

(Need width!!! Shitty long torso and wide waist makes me look like a log.)

Diet- 0900- 3 slices of bread, 2 half boiled eggs
1100- Kiwifruits
1300- 2 roti canais, 1 egg, chicken ham
1530- Oats, junkfood
1900- Rice, Pork, Vege, Apple fig soup
2300- Energy Bar, yoghurt, chocs.