bro.. where is ur breakfast? dont tell me u only take a glass of milk for ur breakfast.. and dont tell me that u dono, breakfast is the most important meal of the day..

edit:typo

This post has been edited by sprix: Mar 1 2009, 05:31 PM

i think you need to redesign your diet. go see others how they eat and what they eat, but dont see mine, that is sucks

taking too less protein, load more egg and carb..

i personally think that is impossible to cut at the same time you want to gain.

I looked at your routine and I'm thinking;

"And you're wondering why you're losing strength?"

You're deadlifting with merely 65LBS. I wrist curl with 65LBS for 20-30 reps for 5 sets. See the problem there?
And you're putting deadlifts after a bunch of other workouts. The science is as simple as this, and this theory works;

1-3 reps (Strength)
4-5 reps (A balanced mix)
6-8 reps (Slightly more to hypertrophy)
9-15 (Hypertrophy with minimal emphasis on strength)
16 and above

This wisdom has been agreed with by Russian, Bulgarian, Chinese, American and European texts.

It's your rep ranges and weights used. Strength will drop. Your body understands the repetitions, as an increase and to adapt to the increasing needs of muscular endurance and size, it grows bigger. It no longer sees itself needing to get stronger.

This post has been edited by pizzaboy: Mar 1 2009, 09:11 PM

lol..u see ...i was actually half awake...after drinking milk...i just head back to bed...then by 12pm got waken up by dad for chicken rice lol

---

Added on March 1, 2009, 11:58 pmyea i know... plan to make a weeks template and follow it

---

Added on March 2, 2009, 12:04 amYo pizzaboy...just for this week...kinda had some shoulder pain, hence i;m just doing some light deadlifting... but what i didnt know is about the reps in each sets properties. I'll guess I have to convert it back to the 5-8 reps each set. About putting deadlift as almost last is due to the fact that i've been doing it at the last part for rippetoe's too, so i thought i would just stick to the same position...didnt know it should have been more front :/

This post has been edited by kaspersky-fan: Mar 2 2009, 12:04 AM

Chest day 01-03-2009


Declined machine chest press(per arm)
32.5kgs x 13
32.5 x 9
30 x 9
25 x 12

Flat db bench press(per arm)
20lbs x 13 (warm up)
30 x 12
35 x 10
40 x 8 <-------------- woh...this was heavy lol
25 x 12 (cool down)

Inclined db press(per arm)
20lbs x 12 (warm up)
25 x 11
30 x 10
30 x 9
20 x 10 (cool down)

Inclined db flyes(per arm)
15lbs x 11
10 x 12
15 x 10

Pec fly machine
70lbs x 10

Duration of training: 51mins

Rest between each sets: around 60 secs

Notes:
- hurt my right thumb when putting back dumbbells in place, zzz

This post has been edited by kaspersky-fan: Mar 30 2009, 12:46 AM

Arms day 04-03-2009

Db concentration curls(per arm weight)
25lbs x 11
25 x 10
25 x 8 + 20 x 4
25 x 9 + 20 x 3

*superset with*

Dips
BW x 12
BW x 12
BW x 13
BW x 13


EZ bar curl
50lbs x 5 + 30 x 10
40 x 12 x 2

*superset with*

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


Db curls(per arm weight)
20lbs x 10 x 3

*superset with*

Overhead db triceps extensions
30lbs x 12
35 x 10 x 2


Duration of workout: 51mins

Cardio HIIT 20 mins


Notes:
- tiring day ... but nice pump....

Shoulder/Abs day 05-03-2009

Machine shoulder press
80lbs x 12 x 2
80 x 7 + 60 x 5
60 x 12

Bent over rear delt(per arm weight)
10lbs x 15
10 x 12 x 2

Db shoulder press(per arm weight)
20lbs x 12 x 2
25 x 12
30 x 8

Db lateral raise(per arm weight)
15lbs x 9
15 x 10
15 x 8
15 x 10

Declined situps
BW x 21 x 3

Reverse crunch
BW x 15
BW x 10
BW x 10

Abs crunch
BW x 15
BW x 12 x 2

Rest between each sets: avg 50secs

Duration of workout: 58mins


Note:
- nothing lol

This post has been edited by kaspersky-fan: Mar 7 2009, 01:45 AM

Legs day 06-03-2009

Leg press
180lbs x 10
200 x 10
250 x 10 x 10

Leg extensions
45kgs x 15 x 2
47.5 x 15
50 x 12

Leg curls
40kgs x 13
42.5 x 11
40 x 12
37.5 x 11

Calf presses
180lbs x 15 x 4 <---- leg is a lil tired after leg extensions..decided to slow down for this week on calf :s

Rest between each sets: avg 1min

Duration of training: 50mins

Cardio HIIT 20 mins


Notes:
- wondering if he should squat much more lol

Back day 07-03-2009

Deadlift
65lbs x 10
85 x 5
105 x 5
125 x 5
145 x 5 x 2
155 x 5 x 2
165 x 5 <------- o_O it does work thank you pizzaboy !!!

Barbell rows
50lbs x 12
60 x 12 x 2
60 x 14 <---- felt easier after pulling a butt load of weights from deadlift

Wide grip pulldowns
20kgs x 12 x 3
16.5 x 12

Seated cable rows
40kgs x 12
33 x 12 x 2
40 x 12

Closed grip pulldowns
23.5kgs x 11
23.5 x 10
20 x 12 x 2

Dumbbell shrugs(per arms)
25lbs x 15
30 x 12

Machine shrugs
135lbs x 10
135 x 12 x 2


Rest between each sets: 50secs

Duration: 69mins

Notes:
-strength seems better for today, odd
-having deadlift as my first exercise does ease the entire workout flow.... once again, thank you pizzaboy for that info !

Chest day 08-03-2009


Declined machine chest press(per arm)
32.5kgs x 12 x 2
30 x 11
27.5 x 12

Declined barbell bench press
45lbs x 10
55 x 10
65 x 10
75 x 12

Barbell bench press
65lbs x 10
75 x 10
85 x 10
95 x 7

Flat db bench press(per arm)
30lbs x 10 x 2
35 x 6

Db flyes(per arm)
15lbs x 10
15 x 12
20 x 10
15 x 12

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

Duration of training: 76mins

Cardio HIIT 20 mins

Rest between each sets: around 60 secs

Notes:
- testing with barbell

This post has been edited by kaspersky-fan: Mar 30 2009, 12:45 AM

Hey good to see that worked for you. Here's a lil something that I'd change


Deadlift
65lbs x 10
85 x 5
105 x 5
125 x 5
145 x 5 x 2
155 x 5 x 2
165 x 5 <------- o_O it does work biggrin.gif thank you pizzaboy !!!

Drop the 145 x 2 x 5 (It's industry standard to read set x repetitions actually) and 155 x 2 x 5. Instead move straight to 165 x 5 and 185 x 3 and 205LBS x 1. Then drop back to 170-190LBS x 5 x 3 (5 sets of 3 reps) Usually I don't recommend just going for a heavy set, then moving to another exercise. Milk the deads a bit more by hitting out a few heavy sets.

ah, will take note of this, thanks!

11/3 to 15/3 --> one week break due to busy week :/

Arms day 18-03-2009

Db concentration curls(per arm weight)
25lbs x 11 + 20 x 1 <---a little more harder to lift...due to break perhaps ;o
25 x 8 + 20 x 4
25 x 6 + 20 x 6
20 x 12

*superset with*

Dips
BW x 12
BW x 12
BW x 10
BW x 10


EZ bar curl
40lbs x 12
40 x 6 + 30 x 6
30 x 16

*superset with*

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


Db curls(per arm weight)
15lbs x 12
15 x 15
15 x 12 x 2

*superset with*

Overhead db triceps extensions
15lbs x 12
25 x 15
30 x 12 x 2


Duration of workout: 53mins

Cardio HIIT 20 mins


Notes:
- missed the workout!

This post has been edited by kaspersky-fan: Mar 19 2009, 12:30 AM

Shoulder/Abs day 19-03-2009

Db shoulder press(per arm weight)
20lbs x 12 x 3
20 x 10

Standing barbell shoulder press
45lbs x 10
50 x 10
55 x 10
45 x 10

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

Db lateral raise(per arm weight)
10 x 12 x 3
10 x 10

Reverse crunch
BW x 15
BW x 10
BW x 10

Abs crunch
BW x 12 x 3

Declined situps
BW x 20 x 2

Rest between each sets: avg 40secs

Duration of workout: 49mins

Cardio HIIT 20 mins

Note:
- felt so weak ...

any progress pictures for start ?? your log shows that your body does develop...

hrm.. i dont think i would put for the time being...but i can tell that my stomach got bigger

Legs day 20-03-2009

Squat
45lbs x 10
80 x 10
105 x 10
135 x 5 x 4

Calf presses
180lbs x 20
230 x 22
270 x 20 x 3

Leg extensions
40kgs x 12
42.5 x 15
45x 15

Leg curls
40kgs x 12 x 2
42.5 x 10
40 x 12

Rest between each sets: avg 1min

Duration of training: 51mins


Notes:
- gained weight, pants got a little more tight...plan to kick in more cardio lol

Back day 21-03-2009

Deadlift
65lbs x 10
85 x 10
105 x 5 x 2
125 x 5 x 2
145 x 5 x 2
155 x 5 x 2
165 x 5 <------- just started back from 1 week break, hence would try out pizzaboy's suggestion next week~

Barbell rows
60 x 12 x 2
50 x 15 x 2 <---- felt easier after pulling a butt load of weights from deadlift

Wide grip pulldowns
20kgs x 12
16.5 x 12 x 3

Hammer Strength rows(per arm)
20kgs x 12
15 x 15
17.5 x 15
20 x 10

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

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

Machine shrugs
135lbs x 12
135 x 15

Rest between each sets: 50secs

Duration: 67mins

Cardio HIIT 30 mins

Notes:
-a bit mellow lol..but cardio really pumped up my heart lol..felt so awake after that.

Chest day 22-03-2009


Flat db bench press(per arm)
25lbs x 15
30 x 12 x 2
35 x 12

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

Declined machine chest press(per arm)
25kgs x 15
27.5 x 12 x 2
25 x 12

Declined barbell bench press
45lbs x 12
65 x 12
75 x 12

Db flyes(per arm)
15lbs x 15 x 2
20 x 12 x 2

Duration of training: 61mins

Cardio HIIT 30 mins

Rest between each sets: around 50 secs

Notes:
- suddenly the independent incline bench went missing... had to hog on the barbell incline bench lol...
- always keep barbell stuff the last, let the dumbbell workout go first as it is harder to balance

This post has been edited by kaspersky-fan: Mar 30 2009, 12:45 AM

Arms day 25-03-2009

Db concentration curls(per arm weight)
25lbs x 12
25 x 10 + 20 x 2
25 x 8 + 20 x 4
25 x 6 + 20 x 6

*superset with*

Dips
BW x 15
BW x 15
BW x 12
BW x 11


EZ bar curl
40lbs x 12 x 3

*superset with*

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


Db curls(per arm weight)
20lbs x 12 x 2
20 x 8 + 15 x 4

*superset with*

Overhead db triceps extensions
25lbs x 12
30 x 15
35 x 12


Duration of workout: 55mins

Cardio HIIT 30 mins


Notes:
- hope to progress more ... this week is break week from school, been resting(sleeping) a lot