Day 2 / Week 8: 19-02-2010

Squats
100 lbs x 5
125 x 5
155 x 5
155 x 5


Press
55 lbs x 5
65 x 5
75 x 5
90 x 5


Deadlift
140 lbs x 5
170 x 5
195 x 5
225 x 5


Power Cleans
65 lbs x 5
75 x 5
85 x 5
95 x 5
115 x 4
115 x 1


Reverse crunch
BW x 15 x 3


Pullups
BW x 7
BW x 4
BW x 5
BW x 3
BW x 4
BW x 4
BW x 4
BW x 3
BW x 3

15mins HIIT Cardio


Duration of training (does not include cardio): 68mins

Notes:
- while i was doing power cleans...suddenly an uncle came and look at the weight i'm using... then i had to delay that 1 rep =__=
- as the weights, W increase slowly, the mental torture, MT is increasing...not linearly, perhaps exponentially.... must keep mental torture to the minimum..

eg:

W <>< MT^eBt where t is time and B is anxiety

Hence, in order to reduce MT, B must be logically reduced as well, hence this leads to t as the only variable to be increased.

In other words, take enough time with moderate anxiety and MT, to increase W steadily...woo...

Day 3 / Week 8: 15-02-2010

Squats
100 lbs x 5
125 x 5
155 x 5
180 x 5
210 x 3
155 x 8


Bench Press
65 lbs x 5
80 x 5
95 x 5
110 x 5
130 x 3
95 x 8


Barbell Rows
45 lbs x 5
60 x 5
70 x 5
80 x 5
95 x 3
70 x 8


Dips
BW x 9 x 3


Barbell curl
50 lbs x 12
65 x 8 + 55 x 4
55 x 10 + 45 x 5


One arm triceps extensions
20 lbs x 8
15 x 10
20 x 5 + 15 x 5


Cardio HIIT for 25 mins


Duration of training (does not include cardio): 56 mins

Notes:
- Yes, I saw stars

Day 1 / Week 9: 24-02-2010



Squats
105 lbs x 5
130 x 5
155 x 5
185 x 5
210 x 5


Bench Press
65 lbs x 5
80 x 5
100 x 5
115 x 5
130 x 5


Barbell Row
50 lbs x 5
60 x 5
70 x 5
85 x 5
95 x 5


Weighted Hyperextensions
35 lbs x 12
35 x 12
25 x 12


Weighted Situps
10 lbs x 20
25 x 20
10 x 20
35 x 20

Cardio: 25mins HIIT


Duration of training: 42mins

Notes:
- Close cut for 210lbs squat

Day 2 / Week 9: 26-02-2010

Squats
105 lbs x 5
130 x 5
155 x 5
155 x 5


Press
55 lbs x 5
70 x 5
80 x 5
90 x 5 <---


Deadlift
145 lbs x 5
175 x 5
200 x 5
230 x 5 <--- back felt a bit


Power Cleans
65 lbs x 5
75 x 5
85 x 5
100 x 5
115 x 2 <-- lost focus
115 x 3
115 x 2


Reverse crunch
BW x 12 x 3


Pullups
BW x 6
BW x 6
BW x 4
BW x 4
BW x 3
BW x 5
BW x 5
BW x 3
BW x 4
BW x 3

25mins HIIT Cardio


Duration of training (does not include cardio): 63mins

Notes:
- i guess im about to stall in press, darn it

This post has been edited by kaspersky-fan: Mar 1 2010, 02:06 AM

Day 3 / Week 9: 28-02-2010

Squats
105 lbs x 5
130 x 5
155 x 5
185 x 5
215 x 3
155 x 8


Bench Press
65 lbs x 5
80 x 5
100 x 5
115 x 5
135 x 3
100 x 8


Barbell Rows
50 lbs x 5
60 x 5
70 x 5
85 x 5
95 x 3
70 x 8


Dips
BW x 10 x 3


One arm triceps extensions
20 lbs x 12
15 x 12
25 x 5 + 20 x 3 + 15 x 3


Preacher's curl
25 lbs x 12
30 x 12 x 2


Cardio HIIT for 25 mins


Duration of training (does not include cardio): 60 mins

Notes:
- Accidentally wore the wrong shoes... wasn't squatting securely with that shoe... after the training, legs got itchy to squat again without shoes, just my legs and socks... able to get much better form

Day 1 / Week 10: 03-03-2010



Squats
105 lbs x 5
135 x 5
160 x 5
185 x 5
215 x 5


Bench Press
65 lbs x 5
85 x 5
100 x 5
115 x 5
135 x 5


Barbell Row
50 lbs x 5
60 x 5
75 x 5
85 x 5
95 x 5


Weighted Hyperextensions
25 lbs x 12
35 x 12
35 x 12


Weighted Situps
25 lbs x 20
10 x 20
35 x 20
10 x 20

Cardio: 25mins HIIT


Duration of training: 48mins

Notes:
- So tiring.... never felt energetic during morning sessions... but since I got class at night... had to change time.... i thought i wouldnt pull through 215 for squats... but yup i did =) ...

Day 2 / Week 10: 05-03-2010

Squats
105 lbs x 5
130 x 5
160 x 5
160 x 5


Press
60 lbs x 5
70 x 5
80 x 5
90 x 5


Deadlift
145 lbs x 5
175 x 5
205 x 5
235 x 5


Power Cleans
65 lbs x 5
75 x 5
90 x 5
100 x 5
115 x 5 <-- ho ho ho... i know the proper technique now =)


Reverse crunch
BW x 12 x 3


Pullups
BW x 6
BW x 6
BW x 4
BW x 3
BW x 3
BW x 3
BW x 2
BW x 3 .... ok bad performance due to diff pullup bar, the more painful no rubber grip type :|


15mins HIIT Cardio (really fatigue)


Duration of training (does not include cardio): 66mins

Notes:
- press press press

Day 3 / Week 10: 07-03-2010

Squats
105 lbs x 5
135 x 5
160 x 5
185 x 5
220 x 3
160 x 8


Bench Press
65 lbs x 5
85 x 5
100 x 5
115 x 5
135 x 3
100 x 8


Barbell Rows
50 lbs x 5
60 x 5
75 x 5
85 x 5
100 x 3
75 x 8


Dips
BW x 11 x 3


Preacher's curl
25 lbs x 12
30 x 12
35 x 6 + 30 x 6


One arm triceps extensions
25 lbs x 7
20 x 12
20 x 8 + 15 x 4




Cardio HIIT for 25 mins


Duration of training (does not include cardio): 63 mins

Notes:
- oh squats stalling? hope not!

Day 1 / Week 11: 10-03-2010



Squats
110 lbs x 5
135 x 5
165 x 5
190 x 5
220 x 3 x 2


Bench Press
70 lbs x 5
85 x 5
100 x 5
120 x 5
135 x 5


Barbell Row
50 lbs x 5
60 x 5
75 x 5
85 x 5
100 x 5


Weighted Hyperextensions
25 lbs x 12
35 x 12
0 x 12


Weighted Situps
10 lbs x 20 x 4


Cardio: 25mins HIIT


Duration of training: 61mins

Notes:
- Another day session.. z, sigh.. 220 x 3's only

Day 2 / Week 11: 12-03-2010

Squats
110 lbs x 5
135 x 5
165 x 5
165 x 5


Press
60 lbs x 5
70 x 5
85 x 5
95 x 5


Deadlift
150 lbs x 5
180 x 5
210 x 5
240 x 5


Power Cleans
65 lbs x 5
75 x 5
90 x 5
100 x 5
120 x 5 <-- ho ho ho... i know the proper technique now =)


Reverse crunch
BW x 13 x 3


Pullups
BW x 9
BW x 5
BW x 5
BW x 4
BW x 3
BW x 4
BW x 3
BW x 2 .... limit myself to 12 mins...


25mins HIIT Cardio


Duration of training (does not include cardio): 60mins

Notes:
- press press press (2)

Day 3 / Week 11: 14-03-2010

Squats
110 lbs x 5
135 x 5
165 x 5
190 x 5
225 x 3
165 x 8


Bench Press
70 lbs x 5
85 x 5
100 x 5
120 x 5
140 x 3
100 x 8


Barbell Rows
50 lbs x 5
60 x 5
75 x 5
85 x 5
100 x 3
75 x 8


Dips
BW x 12 x 3


Preacher's curl
30 lbs x 12
25 x 12
35 x 6 + 30 x 6


One arm triceps extensions
25 lbs x 7
20 x 8 + 15 x 4
15 x 12




Cardio HIIT for 25 mins


Duration of training (does not include cardio): 61 mins

Notes:
- 225lbs ish heavy... time to numb it

Day 1 / Week 12: 17-03-2010



Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
225 x 5 ---> panting my guts out


Bench Press
70 lbs x 5
85 x 5
105 x 5
120 x 5
140 x 5


Barbell Row
50 lbs x 5
65 x 5
75 x 5
90 x 5
100 x 5


Weighted Hyperextensions
35 lbs x 13
35 x 12
10 x 12


Weighted Situps
0 lbs x 20
10 x 20
10 x 13
10 x 20
25 x 13


Cardio: 25mins HIIT


Duration of training: 57mins

Notes:
- 225 x 5 => really panting my guts out... must visualize myself lifting more heavy weights for placebo effect

Day 2 / Week 12: 19-03-2010

Squats
115 lbs x 5
140 x 5
170 x 5
170 x 5


Press
60 lbs x 5
75 x 5
85 x 5
95 x 3
95 x 1
95 x 2 <-- sigh...


Deadlift
155 lbs x 5
185 x 5
215 x 5
250 x 5


Power Cleans
65 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 3
125 x 1 <-- damn...

Reverse crunch
BW x 13 x 3


Pullups
BW x 8
BW x 5
BW x 6
BW x 5
BW x 4
BW x 5
BW x 3
BW x 3 .... limit myself to 12 mins...





Duration of training (does not include cardio): 82mins -->really bad day..damn

Notes:
- not a very good day, i guess i was too tired...meh!

Day 3 / Week 12: 21-03-2010

Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
230 x 3
170 x 8


Bench Press
70 lbs x 5
85 x 5
105 x 5
120 x 5
145 x 3
105 x 8


Barbell Rows
50 lbs x 5
65 x 5
75 x 5
90 x 5
105 x 3
75 x 8


Dips
BW x 13 x 3


Preacher's curl
30 lbs x 13
35 x 10 + 30 x 3
40 x 5 + 30 x 5


One arm triceps extensions
25 lbs x 8
20 x 9 + 15 x 4
25 x 4 + 15 x 6




Cardio HIIT for 25 mins


Duration of training (does not include cardio): 66 mins

Notes:
- seems nice with preacher's curl... suddenly i feel that i can go heavier... w00t

Day 1 / Week 13: 24-03-2010



Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
230 x 3 x 2 ---> sigh i wanted 5's


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 5


Barbell Row
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 5


Weighted Hyperextensions
35 lbs x 13
10 x 12
25 x 12


Weighted Situps
10 lbs x 20
25 x 20
25 x 10
10 x 20


Cardio: 25mins HIIT


Duration of training: 57mins

Notes:
- everything comes naturally when _____________ .

Day 2 / Week 13: 26-03-2010

Squats
115 lbs x 5
145 x 5
175 x 5
175 x 5


Press
60 lbs x 5
75 x 5
85 x 5
100 x 4
100 x 3


Deadlift
160 lbs x 5
190 x 5
220 x 5
255 x 5


Power Cleans
65 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 5


Reverse crunch
BW x 13 x 3


Pullups
BW x 8
BW x 6
BW x 5
BW x 5
BW x 4
BW x 4
BW x 4
BW x 5 .... limit myself to 10 mins...


Cardio HIIT 25 mins


Duration of training (does not include cardio): 77mins -

Notes:
- nice, because i got the urge to cardio back... ehehe not as stressed as wednesday... (btw i slept at 6am thurs after the wed's workout... had to rush my project report =o )

This post has been edited by kaspersky-fan: Mar 28 2010, 02:14 AM

Day 3 / Week 13: 28-03-2010

Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
235 x 3
175 x 8


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 3
110 x 8


Barbell Rows
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 3
80 x 8


Dips
BW x 13 x 3


Preacher's curl
30 lbs x 13
35 x 11 + 30 x 3
40 x 3 + 30 x 5


One arm triceps extensions
25 lbs x 7
15 x 12
20 x 7 + 15 x 4




Cardio HIIT for 15 mins


Duration of training (does not include cardio): 63 mins

Notes:
- able to fight my brain on squats, now, wednesday FTW

Day 1 / Week 14: 31-03-2010



Squats
120 lbs x 5
150 x 5
175 x 5
205 x 5
235 x 3 x 2 ---> sigh confirm im stalling...


Barbell Row
55 lbs x 5
65 x 5
80 x 5
95 x 5
105 x 5


Bench Press
75 lbs x 5
90 x 5
110 x 5
130 x 5
145 x 5


Weighted Hyperextensions
35 lbs x 13
10 x 12
25 x 12


Weighted Situps
10 lbs x 20
25 x 20
10 x 20
10 x 20


Cardio: 25mins HIIT


Duration of training: 54mins

Notes:
- i know, wrong order of exercise for rows and bench...because it was occupied and i didn't want to waste time...
- annoyed, did 3 reps of squats and my damn brain kinda chicken out.... its heavy but...just 2 more to 5's!!!
- still had some sore lower back from kettlebells... woh.... it wasn't really that heavy but the wrong technique really trash my back...now, hope it heals asap... :/

Day 2 / Week 14: 02-04-2010

Squats
120 lbs x 5
150 x 5
175 x 5
175 x 5


Press
65 lbs x 5
75 x 5
90 x 5
100 x 2 x 2


Deadlift
165 lbs x 5
195 x 5
230 x 5
260 x 5


Power Cleans
65 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 5


Reverse crunch
BW x 14 x 3


Pullups
BW x 10
BW x 7
BW x 5
BW x 4
BW x 4
BW x 4
BW x 4
BW x 6 .... limit myself to 10 mins...


Cardio HIIT 25 mins


Duration of training (does not include cardio): 70mins -

Notes:
- yup, stalling in press... so as power cleans.... in fact i feel i should lower down the weights to further improve my form and add more reps...
- pullups was promising at the beginning, then plunder down like economic crisis stock markets lol

Day 3 / Week 14: 04-04-2010

Squats
120 lbs x 5
150 x 5
175 x 5
205 x 5
240 x 3
175 x 8


Bench Press
75 lbs x 5
90 x 5
110 x 5
130 x 5
150 x 3
110 x 8


Barbell Rows
55 lbs x 5
65 x 5
80 x 5
95 x 5
110 x 3
80 x 8


Dips
BW x 14 x 3


Preacher's curl
30 lbs x 15
35 x 10 + 30 x 2
40 x 4 + 30 x 6


One arm triceps extensions
25 lbs x 9
15 x 12
20 x 12




Cardio HIIT for 25 mins


Duration of training (does not include cardio): 60 mins

Notes:
- too restless, but tonights strength was ok...