Day 1 / Week 5: 27-01-2010



Cardio: 15mins HIIT <-- no choice...someone was hogging the squat rack to do pullups...


Squats
95 lbs x 5
120 x 5
140 x 5
165 x 5
190 x 5


Bench Press
60 lbs x 5
75 x 5
90 x 5
105 x 5
120 x 5


Barbell Row
45 lbs x 5
55 x 5
65 x 5
75 x 5
85 x 5


Weighted Hyperextensions
20 lbs x 12
30 x 12
25 x 12


Weighted Situps
10 lbs x 15
20 x 15
10 x 15
20 x 15




Duration of training: 36mins

Notes:
- Starts t-o feel weeeeaker!

This post has been edited by kaspersky-fan: Jan 30 2010, 03:05 AM

Day 2 / Week 5: 29-01-2010

Squats
95 lbs x 5
120 x 5
140 x 5
140 x 5


Press
50 lbs x 5
60 x 5
70 x 5
80 x 5


Deadlift
130 lbs x 5
160 x 5
185 x 5
210 x 5 <--- oh crap.... dog heavy


Power Cleans
60 lbs x 5
70 x 5
85 x 5
95 x 5
110 x 3 <--- argh.... my limit for the day perhaps
100 x 3


Reverse Crunch
BW x 14 x 3


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


Cardio HIIT for 15 mins + Power Cleans pact


Duration of training (does not include cardio): 54mins

Notes:
- today i felt extremely tired.... went to gym during day time.... really bad experience.. 40 mins to find a car park... meH!

Day 3 / Week 5: 31-01-2010

Squats
95 lbs x 5
120 x 5
140 x 5
165 x 5
195 x 3
140 x 8


Bench Press
60 lbs x 5
75 x 5
90 x 5
105 x 5
120 x 3
90 x 8


Barbell Rows
45 lbs x 5
55 x 5
65 x 5
75 x 5
90 x 3
65 x 8


Dips
BW x 10 x 3


Preacher's curl(each arm)
25 lbs x 10
30 x 10
30 x 8 + 25 x 2


One arm triceps extensions
20 lbs x 10
15 x 10
25 x 4 + 20 x 4


Cardio HIIT for 20 mins


Duration of training (does not include cardio): 50 mins

Notes:
- Hrm.. bad form with triceps extension, time to tune down my ego

Day 1 / Week 6: 03-02-2010



Squats
95 lbs x 5
120 x 5
145 x 5
170 x 5
195 x 5


Bench Press
60 lbs x 5
75 x 5
90 x 5
105 x 5
120 x 5


Barbell Row
45 lbs x 5
55 x 5
65 x 5
80 x 5
90 x 5


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


Weighted Situps
10 lbs x 15
25 x 15
10 x 15 x 2

Cardio: 15mins HIIT


Duration of training: 41mins

Notes:
- Now we see intensity drops, need to watch up more... but of course when volume increases intensity would drop slightly... again no excuse to lower intensity whenever possible, must keep it high!

This post has been edited by kaspersky-fan: Feb 9 2010, 11:56 PM

Day 2 / Week 6: 05-02-2010

Squats
95 lbs x 5
120 x 5
145 x 5
145 x 5


Press
55 lbs x 5
65 x 5
75 x 5
85 x 5


Deadlift
135 lbs x 5
160 x 5
190 x 5
215 x 5 <--- oh crap.... dog heavy


Power Cleans
60 lbs x 5
70 x 5
85 x 5
95 x 5
110 x 5 <--- last rep was a bad form, need to be careful next round!


Crunch
BW x 15 x 3 <--- reverse crunch got hogged by rubbish


Pullups
BW x 7
BW x 4
BW x 5
BW x 3
BW x 4
BW x 3
BW x 2

Cardio HIIT for 15 mins + Power Cleans pact


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

Notes:
- got offered to the squat rack by the dude i offered weeks back lol, but declined the offer due to light weight day, its peanuts now i guess squatting at 145lbs without any side supports... looking forward for the same at heavier weights =P

Day 3 / Week 6: 07-02-2010

Squats
95 lbs x 5
120 x 5
145 x 5
170 x 5
200 x 3
145 x 8


Bench Press
60 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 3
90 x 8


Barbell Rows
45 lbs x 5
55 x 5
65 x 5
80 x 5
90 x 3
65 x 8


Dips
BW x 8 x 3 <--- suddenly its hard as heck again, daym.... time to add some pushupsz


Preacher's curl(each arm)
25 lbs x 10
30 x 10
35 x 5 + 30 x 5


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


Cardio HIIT for 20 mins


Duration of training (does not include cardio): 55 mins

Notes:
- Jeng jeng jeng, 5 mins of lesser intensity

Day 1 / Week 7: 10-02-2010



Squats
100 lbs x 5
125 x 5
150 x 5
175 x 5
200 x 5


Bench Press
60 lbs x 5
75 x 5
95 x 5
110 x 5
125 x 5


Barbell Row
45 lbs x 5
55 x 5
70 x 5
80 x 5
90 x 5


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


Weighted Situps
25 lbs x 15
10 x 15
25 x 15
10 x 15

Cardio: 20mins HIIT


Duration of training: 37mins

Notes:
- If you want more weights, why don't you say so? Watch my face as I pretend to feel more pain pain pain...

Day 2 / Week 7: 12-02-2010

Squats
100 lbs x 5
125 x 5
150 x 5
150 x 5


Press
55 lbs x 5
65 x 5
75 x 5
85 x 5


Deadlift
140 lbs x 5
165 x 5
195 x 5
220 x 5 <--- eyes gone blank


Power Cleans
65 lbs x 5
75 x 5
85 x 5
95 x 5
110 x 4
115 x 2


Reverse crunch
BW x 15 x 3


Pullups
BW x 6
BW x 5
BW x 3
BW x 3
BW x 3
BW x 5
BW x 3
BW x 2

no cardio... not in the mood


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

Notes:
- meh, bad day indeed... no idea why i got soooooooo tired today... and my sluggish respond has increase the duration of training.

Day 3 / Week 7: 15-02-2010

Squats
100 lbs x 5
125 x 5
150 x 5
175 x 5
205 x 3
150 x 8


Bench Press
60 lbs x 5
75 x 5
95 x 5
110 x 5
125 x 3
90 x 8


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


Dips
BW x 8 x 3


Preacher's curl(each arm)
25 lbs x 10
30 x 10
30 x 5 + 25 x 5


One arm triceps extensions
20 lbs x 10
15 x 10
20 x 6 + 15 x 4


Cardio HIIT for 20 mins


Duration of training (does not include cardio): 57 mins

Notes:
- Suppose to workout yesterday, but... it was my annual veggie day... and yesh don't feel kinda energetic..no milk, no meat .... lol only nuts, and vegetarian stuff.... but yeah its a miracle that i'm still able to pr in squat today =D

Day 1 / Week 8: 17-02-2010



Squats
100 lbs x 5
125 x 5
155 x 5
180 x 5
205 x 5


Bench Press
65 lbs x 5
80 x 5
95 x 5
110 x 5
125 x 5


Barbell Row
45 lbs x 5
60 x 5
70 x 5
80 x 5
95 x 5


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


Weighted Situps
10 lbs x 15
25 x 15
25 x 15
10 x 15

Cardio: 25mins HIIT


Duration of training: 43mins

Notes:
- Honestly, didnt have a good sleep the night before... when i was there doing 180lbs squats... it felt so heavy...but i just convince myself i can do 205lbs... seriously... didnt know i could really do it, hehe... the first 2 reps were a lil difficult, then somehow on the 3rd rep... it doesnt feel that heavy anymore... wonder what went right there :#

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)