4 weeks out before I start my diet...

Anyway put up some vid of our training


23/11/09

Chest

DB Decline fly

3 x 20lb x 12 ES

BB Bench Press

2 x 45lb x 20 ES
2 x 90lb x 15 ES
1 x 100lb x 10 ES
1 x 125lb x 6 ES (supporter)
1 x 90lb x 10 ES

BB Incline Press

1 x 45lb x 15 ES
2 x 90lb x 12 ES
1 x 100lb x 08 ES

Sited Cable Fly

4 x 50lb x 10 ES

DB Pull Over

3 x 50lb x 12

Anyway here's my Pre warm-up before every training

3 x bw x 12







This post has been edited by Kmaru: Nov 24 2009, 12:47 AM

Kmaru, what is the reason doing such ROM for bench press? better focus on chest?

what ROM ?

ROM = Range of Motion la pendek! HAHAHA. btw, what's ur weight now? 102kgs here edi mate! heheheheh

stuck at 81 - 82kg..

saw arnie was doing the same bench press like yours in the vids...cool bro...

Hey kmaru, ur partial bench is ur real set for bench press? or it is just ur warm up set??

I tried on floor press and partial press, it felt good the next day lol.

Yes its my actual set. why i do that because I can feel the stretch on my chest so I can make it wider... Thicker + wider chest = Big boobs hahaha

Venue :Fitness First Curve
21 days to go for BB bench 270lb x 4reps

Chest

Cable Cross Over

2 x 10kg x 20reps ES
1 x 15kg x 15reps ES
1 x 17.5kg x 10reps ES

BB Bench

2 x BB x 20reps
1 x 20kg x 15reps ES
1 x 40kg x 12reps ES
1 x 45kg x 10reps ES
1 x 45kg x 08reps ES

DB Incline

1 x 61lb x 10reps ES
1 x 72lb x 08reps ES
1 x 94lb x 07reps ES
1 x 94lb x 05reps ES

HS Incline Press Machine

1 x 15kg x 15reps ES
1 x 30kg x 12reps ES
1 x 40kg x 10reps ES
1 x 40kg x 08reps ES

DB Incline Fly

1 x 33lb x 12reps ES
1 x 45lb x 10reps ES
1 x 50lb x 08reps ES
1 x 61lb x 06reps ES

Sited Chest Press

3 x 40kg x 15

15 Dec Venue : Menara Axis Fitness First

LEG

Single Leg extension

1 x 10kg x 25
2 x 15kg x 15

Leg Extension

1 x 30kg x 30
1 x 50kg x 15
1 x 70kg x 12
1 x 75kg x 08

BB Squat

1 x 20kg x 20ES
1 x 40kg x 12ES
1 x 60kg x 10ES (supporter)
1 x 70kg x 08ES (supporter)

Standing Single Leg Curl

1 x 15kg x 15
1 x 20kg x 12
1 x 20kg x 10
1 x 25kg x 08

Hip Abduction

3 x 30kg x 30
1 x 40kg x 25

19/12/09 True Fitness Jaya 33


Shoulder

DB Shoulder Press

1 x 45lb x 15ES

1 x 60lb x 12ES
1 x 70lb x 10ES
1 x 80lb x 08ES
1 x 85lb x 07ES

BB Front Raise

1 x 25lb x 12ES
1 x 35lb x 08ES
1 x 45lb x 06ES
1 x 45lb x 06ES

DB Side Lateral

1 x 25lb x 15ES
1 x 30lb x 12ES
1 x 35lb x 08ES
1 x 35lb x 08ES

Hammer Strength Behind Neck Press

1 x 40kg x 15
3 x 50kg x 12

BB Behind Shrug

4 x 20kg x 12ES

---

Added on March 11, 2010, 7:18 pmI'm BACK after a long break, A'ite now I'm standing around 74 - 75kg with around 18bf%. Now I have 10weeks to gain up to 78 - 80 with 8 - 10bf%. Today is exactly my 9th Week, so support me with my journey, LOL

Here some update on my diet and physique








MA FOOD



This post has been edited by Kmaru: Mar 11 2010, 07:18 PM

bump!!

A'ite I have 4 days to post my progress of 10 week of diet ..

---

Added on May 3, 2010, 7:28 pm3rd May MOND

Breakfast - 1/2 salmon + salad

Pre/work - 2 tab of BSN NITRIX

During - 3 tabs of ON AMINO Tablet

Post/work - glutamine + dextrose + 3 tab of ON AMINO tablet

Lunch - chicken + salad

Tea break - chicken + salad

Snack - 2 tab of BSN NITRIX
- 3 tab of AMINO tablet + 2 banana

Dinner - chicken + salad

Pre/work - 2 tab of BSN NITRIX

Post/work - 3 tab of AMINO

Supper - 2 tandoori chicken



MORNING (BACK)

Deadlift

1 x 40kg x 12reps
2 x 80kg x 12reps

Lat pull down (close grip)

3 x 60kg x 12reps
DROP
3 x 40kg x 12reps

Hammer Strength High Row

3 x 40kg x 12reps

Sited Row(wide, reverse grip)

3 x 50kg x 12reps

BACK Extension

3 x bw x failure





This post has been edited by Kmaru: May 3 2010, 07:28 PM

3rd May MOND

Breakfast - 1/2 salmon + salad

Pre/work - 2 tab of BSN NITRIX

During - 3 tabs of ON AMINO Tablet

Post/work - glutamine + dextrose + 3 tab of ON AMINO tablet

Lunch - chicken + salad

Tea break - chicken + salad

Snack - 2 tab of BSN NITRIX
- 3 tab of AMINO tablet + 2 banana

Dinner - chicken + salad

Pre/work - 2 tab of BSN NITRIX

Post/work - 3 tab of AMINO

Supper - 2 tandoori chicken



MORNING (BACK)

Deadlift

1 x 40kg x 12reps
2 x 80kg x 12reps

Lat pull down (close grip)

3 x 60kg x 12reps
DROP
3 x 40kg x 12reps

Hammer Strength High Row

3 x 40kg x 12reps

Sited Row(wide, reverse grip)

3 x 50kg x 12reps

BACK Extension

3 x bw x failure

NIGHT (SHOULDER)

DB SHOULDER PRESS

3 X 80LB X 10REPS ES

BB FRONT RAISE

3 X 15KG X 12REPS ES

SITED REVERSE FLY

3 X 44LB X 20REPS

SMITH MACHINE SHRUG

3 X 20KG X 12REPS ES

This post has been edited by Kmaru: May 5 2010, 04:13 PM

interesting log

THX CHEERS

---

Added on May 13, 2010, 3:47 pmContest Pep


1 tab of GAT jet fuel
3 tab of ON AMINO 2222

Morning Cardio

1 grilled Salmon + Salad
4 Wheat Beats

Pre-workout

2 tab nitrix

During

3 tab AMINO 2222

Post

1 serv of Glutamine + dextrose

Lunch

100grm grill chicken + salad
4 Wheat Beats

Tea Break

2 tab nitrix
100grm grill chicken + salad

Evening Snack

1 banana
3 tab AMINO 2222

Dinner

100 grm grill chicken + salad

Pre workout

2 tab of nitrix

During Training

3 tab of AMINO 2222

Post Training

2 banana
3 tab of AMINO 2222

Supper

100grm gill chicken + salad

This post has been edited by Kmaru: May 13 2010, 03:48 PM

bro, mcm mane lepas pakai GAT jet fuel?ok?

put up pics la bro..budak2 celebrity kata badan sudah mantap..lama x nampak ko btw.
give me some inspiration bro!

This post has been edited by D_Predator: Jun 8 2010, 12:33 PM

Badan aku ok je.. cuma lagi ripped than before, aiming for more muscle separation.. Hold on Ill post by next week ok..
For now...


MON - Quads(morning) Hamstring&Glutes(night)
TUES - Back(morning) Shoulder(night)
WED - REST
THUR - CHEST(morning) ARM(night)
FRI - Hamstring
SAT - REST
SUND - ARM


Pre-Contest Supplement

1 tab of Jet fuel morning cardio
2 serving of Glutaime = 10grm
8 tab of BSN NITRIX
1 BIG scoop of DEXTROX post training
lots of AMINO ON 2222

Contest? Good luck !

Hey bro, wondering, when do you take your glutamine?