i wish i could be motivated to even write so detailed stuffs.
i think i am not as motivated.
haha... will do a small journel maybe in a month time.

lol, i just follow according to wallpapers and darklight journal... but hoi, dont delay la, do one right away

Shoulder/Abs day 26-03-2009

Standing barbell shoulder press
45lbs x 10
55 x 10
60 x 10
65 x 5

Db shoulder press(per arm weight)
20lbs x 12
25 x 12
25 x 10
15 x 10
15 x 12

Bent over rear delt(per arm weight)
10lbs x 15
10 x 12 x 3

Db lateral raise(per arm weight)
10 x 16
10 x 15
10 x 12 x 2

Abs crunch
BW x 12 x 3

Declined situps
BW x 20 x 3

Reverse crunch
BW x 12
BW x 10
BW x 12

Rest between each sets: avg 1min
Duration of workout: 57mins

Cardio HIIT 30 mins

Note:
- shoulder press seems week, anything i can do to improve? ;o

Legs day 27-03-2009

Leg Press
180lbs x 12
230 x 10
250 x 10 x 10

Calf presses
250lbs x 20
250 x 15
270 x 20 x 2
270 x 16
270 x 15

Leg extensions
45kgs x 15
50 x 12
55 x12
59 x 12 <------- i assume that particular machine is wrongly calibrated =__=

Leg curls
45.5kgs x 12
41 x 12
36 x 12
41 x 12

Rest between each sets: avg 1min

Duration of training: 56mins


Notes:
- since it is leg's day, decided to scrape off cardio...hence only other workout days have cardio lol

Do some heavy low rep push-presses for 3 weeks and try again.

Back day 28-03-2009

Deadlift
65lbs x 5
85 x 10
105 x 5
125 x 5
165 x 5
185 x 3
205 x 1
175 x 5 x 3 <------- used pizzaboy's suggestion...didnt even know i could pull 205lbs lol...but after that, my fingers are numb +_+ ~

Barbell rows
60 x 12 x 3
70 x 12

Wide grip pulldowns
20kgs x 12
13 x 15
16.5 x 12
23.5 x 5
16.5 x 12

Hammer Strength rows(per arm)
20kgs x 12 x 2
17.5 x 12 x 2

Closed grip pulldowns
23.5kgs x 10
16.5 x 15
20 x 12 x 2

Dumbbell shrugs(per arms)
30lbs x 12
30 x 15

Machine shrugs
135lbs x 15
155 x 15

Rest between each sets: 60secs

Duration: 83mins

Notes:
-deadlift took a lot of time lol...my fingers are beyond numb now ...still numb now as im typing this -__-"

we all can do heavy deads, but we are too afraid actually


Chow

lol yea i guess so...but till now my finger is still numb....wtf...even after resting one night? is this even normal? -__-

ur fingers have weak grip maybe...
maybe one of the exercise u can do is hand grips or plate pinch. =.=
just a suggestion...

Chest day 29-03-2009


Inclined db press(per arm)
25lbs x 10 x 2
30 x 12 x 2

Flat db bench press(per arm)
30lbs x 12 x 2
35 x 12 x 2 <------ woh this felt heavy...

Cable crossovers(per arm)
6.25kgs x 12
8.75 x 13
8.75 x 12
11.25 x 12

Declined machine chest press(per arm)
30kgs x 11
25 x 12
25 x 10

Declined barbell bench press
45lbs x 12
65 x 12
85 x 10


Duration of training: 67mins

Cardio HIIT 30 mins

Rest between each sets: around 60 secs

Notes:
- while waiting for gym...i accidentally took a nap...when i wake up...rushed to gym lol... felt kinda weak :s
- independent incline bench still missing... had to hog on the barbell incline bench lol...but need to carry those db all the way to that bench which is quite far... might as well just consider incline barbell bench if this continues lol...really annoying
- any ways to improve flat db bench press?

This post has been edited by kaspersky-fan: Mar 30 2009, 12:50 AM

Do more of dumbbell bench presses.

That's the secret.

wow..that was quick ..do more as in more frequently or more volume? slower ramping up to heavier weights?

This I can't answer.

Let's put a lil breakdown behind this, to make it easier to understand.

Let me put this in a Kaspersky analogy. To make better antivirus;

1. Make anti virus after good long research with good engineers (Research+practice)
2. Update anti virus (strengthen)
3. Once a year, plan a systematic change in the entire structure and virus identification method of the anti-virus. (Change weak links and fortify entire structure)

In training;

1. To be better at something, do more of it.
2. Once you've done it, practice extra things that will strengthen it.
3. If it doesn't work, change what you're doing whether in reps/sets/weights

I'll admit. Thanks to my lack of unilateral work, you give me a 30KG dumbbell to overhead press and I'll probably drop it on my head after the third rep. This is because I lack (1. Do more of it, practice)

So I do more.

Then I strengthen my surrounding supportive muscles, from leg to head. Maybe triceps, abs, shoulders, hips (2. Supportive work)

Now that I'm damn steady at doing it, I listen to what my body tells me. Oh I'm sick of high rep, let's go low rep, heavy weights. Ah! Wow! I'm progressing phenomenally (3. Change. Modify to suit your body)

lol nice Kaspersky comparison to training...thank you for your detailed explanation

but one concern i have is, if you do more wont you get burned out easily which affects recovery?

damnn...pizzaboy is good


Chow

No.
What makes me so different from you that I can train 9-10 times a week, with 5 sessions of maximal attempts of classic lifts and 5 maximal strength works, and still jump out of bed the next day to go to classes and plan my workshop? I don't take steroids. NuOOO~ Would never do such a thing

It's merely adaptation. I'm not asking you to ramp up from 100KG's x 3 x 10 to 100KG x 5 x 1231452 instantly. Just take your time to increase. If it feels light, then add more weights and reps.

I always believe in this. Unless you're doing isolation stuff like lateral raises where you just can't fight gravity that well and use major weights, I feel you should always lift heavy. OR as heavy as yuo can. Definitions of heavy is relative.

Heh...that's why I can charge even American coaches when they ask me about employing Chinese training. I figured that when a lifter of the American team told me, I could charge for these info

w00t, thanks for your tip

Arms day 01-04-2009

Db concentration curls(per arm weight)
25lbs x 12
25 x 10 + 20 x 2
25 x 8 + 20 x 3
25 x 6 + 20 x 3 ---> today seems a lil more difficult...might be due to the short sleep

*superset with*

Dips
BW x 12
BW x 12
BW x 12
BW x 12


EZ bar curl
40lbs x 12
40 x 11
40 x 12

*superset with*

Closed grip bench press
55lbs x 12
65 x 12
75 x 12


Db curls(per arm weight)
15lbs x 12
15 x 17
15 x 18

*superset with*

Overhead db triceps extensions
30lbs x 12
30 x 15
35 x 12


Duration of workout: 54mins

Cardio HIIT 30 mins


Notes:
- seemed a lil more weaker this week, and went to gym around 6:15...so surprised not many ppl were there april fools day perhaps

Shoulder/Abs day 02-04-2009

Standing barbell shoulder press
45lbs x 10
55 x 10
65 x 10
70 x 5 x 2

Db shoulder press(per arm weight)
25lbs x 8
20 x 10 x 3

Bent over rear delt(per arm weight)
10lbs x 15
10 x 12
10 x 10
10 x 14

Db lateral raise(per arm weight)
10lbs x 15
10 x 12 x 2
15 x 5 + 10 x 6

Abs crunch
BW x 12 x 3

Reverse crunch
BW x 15
BW x 12
BW x 10

Declined situps
BW x 20 x 3

Rest between each sets: avg 1min
Duration of workout: 62mins

Cardio HIIT 30 mins

Note:
- shoulder press got weaker
- should i dump off cardio / reduce it? lol...im trying to lose fat and gain muscle at the same time...any other appropriate actions needed?

This post has been edited by kaspersky-fan: Apr 3 2009, 01:25 AM

Legs day 03-04-2009

Squats
45lbs x 10
80 x 10
105 x 10
135 x 5
155 x 5 x 4

Calf presses
230lbs x 20
270 x 20
300 x 20
300 x 15
300 x 16

Leg extensions
45kgs x 10
47.5 x 10
50 x 12 x 2

Leg curls
47.5kgs x 12
50 x 12
52.5 x 12
50 x 9

Rest between each sets: avg 1min

Duration of training: 54mins


Notes:
- need to improve squats

This post has been edited by kaspersky-fan: Apr 4 2009, 11:40 PM