Hi there, started rippetoe's workout 2 months back...been logging on my log book...decided to post it online, hoping someone could advice me how to get on...at the same time as a reference for people who encounter similar problems as mine. Work sets are in bold.

Ok, all logs posted up to date~

I used to be very heavy, 2 years back..I'm as heavy as 122kg back then..now I've flushed out most of my fats down to 79kg with gym. Then, started to do some machine exercise in gym for a while... soon later I found about this workout routine, I took 1 week off and started with it.

Currently changed from rippetoe to hvt thanks to darklight79's recommendation

And then from HVT to MADCOW, and now testing out 5/3/1.

Height: 174cm

Weight: 79kg | 82kg (21-03-2008)


Current body fat: 14%

Target(s):
Eliminate my man boobs!
Gain more muscle
Flush that flabby tummy!
Able to lift heavier
Reduce more body fat


Up to date goals:
1: http://forum.lowyat.net/index.php?showtopi...80&p=30899786&#



Note: weights in lbs

Week #1:


16-07-2008

Squat: 45x5x2, 55x5, 65x5, 75x5, 85x5x3
Bench Press: 45x10x2, 55x5, 65x5, 75x5, 85x5x3
Deadlift: 45x5x2, 55x5, 65x5, 75x5, 85x5


18-07-2008

Squat: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5, 105x5x3
Press: 45x5x3, 50x5
Pendlay Rows: 45x5, 45x5x3


20-07-2008

Squat: 45x5, 55x5, 75x5, 95x5, 115x5x3
Bench Press: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5x3
Deadlift: 45x5, 55x5, 65x5, 85x5, 95x5, 105x5
DB curl: 15x10, 20x10
Decline sit ups: 20x2

This post has been edited by kaspersky-fan: Mar 21 2011, 06:19 PM

Week #2:


23-07-2008

Squat: 45x5, 65x5, 85x5, 105x5, 125x5x3
Press: 45x5x2, 50x5x2, 55x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 65x5x2, 75x5

25-07-2008

Squat: 45x5, 65x5, 85x5, 105x5, 125x5x3
Bench Press: 45x5, 55x5, 65x5, 75x5, 95x5x2, 100x5
Deadlift: 45x5, 65x5, 75x5, 85x5x2, 105x5
Decline sit ups: 20x2

27-07-2008

Squat: 45x5, 65x5, 85x5, 105x5, 125x5, 135x5x3
Press: 45x5, 50x5x2, 55x5, 55x5x2, 60x5
Pendlay Rows: 45x5, 55x5, 65x5x2, 75x5x3
Decline sit ups: 20x2
Parallel Dips: 6x2
DB curl: 20x10, 25x8


This post has been edited by kaspersky-fan: Sep 30 2008, 04:37 PM

Week #3


30-07-2008

Squat: 45x5, 70x5, 95x5, 120x5, 135x5, 145x5x3
Bench Press: 45x5, 65x5, 75x5, 95x5, 100x5, 105x5x3
Deadlift: 45x5, 65x5, 75x5, 85x5x2, 105x5
Decline sit ups: 20x2


01-08-2008

Squat: 45x5, 70x5, 95x5, 120x5, 145x5x3
Press: 45x5x2, 50x5x2, 55x5, 60x5x3
Pendlay Rows: 45x5, 55x5, 65x5x3, 75x5x3
Decline sit ups: 20x2


03-08-2008

Squat: 45x5, 75x5, 100x5, 125x5, 140x5, 150x5, 155x5x3
Bench Press: 45x5, 65x5, 85x5, 95x5, 105x5, 110x5x2, 110x4 (last rep failed)
Deadlift: 45x5, 65x5, 75x5, 85x5, 95x5, 105x5, 115x5
DB curl: 20x12, 25x8
Dips: 6, 8, 4
Decline sit ups: 20x2
Hyperextensions: 8x3
(note: got stuck while bench pressing on the last set, lol)



This post has been edited by kaspersky-fan: Sep 30 2008, 05:46 PM

Week #4


06-08-2008

Squat: 45x5, 75x5, 100x5, 125x5, 150x5, 155x5x3
Press: 45x5x2, 50x5, 55x5, 60x5, 65x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5, 90x5x2
Chinups: 0
Decline situps: 20x2
Hyperextensions: 8x3


08-08-2008

Squat: 45x5, 75x5, 100x5, 125x5, 140x5, 165x5x3
Bench Press: 45x5x2, 55x5, 65x5, 75x5, 85x5, 105x5x3
Deadlift: 45x5, 65x5, 75x5, 85x5, 95x5, 105x5, 110x5
Dips: 8x2
Decline situps: 20x2
Hyperextensions: 8x3


10-08-2008

Squat: 45x5, 75x5, 100x5, 125x5, 145x5, 165x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5, 90x5x3
Pullups: 0
DB curl: 25x10, 20x7
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3



This post has been edited by kaspersky-fan: Sep 30 2008, 05:47 PM

Week #5


13-08-2008

Squat: 45x5, 80x5, 105x5, 130x5, 155x5, 170x5x3
Bench Press: 45x10, 55x5, 65x5, 75x5, 85x5, 110x5x3
Deadlift: 65x5x2, 75x5, 85x5, 90x5, 105x5
Dips: 8x2
Decline situps: 20x2
Hyperextensions: 8x3


15-08-2008

Squat: 45x5, 80x5, 105x5, 130x5, 155x5, 170x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 70x5x2
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5, 90x5x2
Chinups: 0
Decline situps: 20x2
Hyperextensions: 8x3



Week #6 - Break...too much midterms on this week!

This post has been edited by kaspersky-fan: Sep 30 2008, 06:11 PM

a thread without picture is boring=.="

i'm still working on it le... i still havent finish posting all my logs yet lol....

Week #7


22-08-2008

Squat: 45x5, 75x5, 100x5, 125x5, 150x5, 155x5x3
Bench Press: 45x10, 55x5, 65x5, 75x5, 95x5, 105x5x3
Deadlift: 45x5, 65x5x2, 75x5, 85x5, 95x5
Dips: 8x2
Decline situps: 20x2
Hyperextensions: 8x3


24-08-2008

Squat: 45x5, 75x5, 100x5, 125x5, 145x5, 165x5x3
Press: 45x5x2, 50x5, 55x5, 60x5x3
Pendlay Rows: 45x5x2, 50x5, 60x5, 75x5x3
Pullups: 0
DB curl: 20x10x2
Dips: 8, 6
Decline sit ups: 20x2
Hyperextensions: 8x3



This post has been edited by kaspersky-fan: Sep 30 2008, 08:37 PM

Week #8



27-08-2008

Squat: 45x5, 80x5, 105x5, 130x5, 155x5, 170x5x3
Bench Press: 45x5, 55x5, 65x5, 75x5, 85x5, 110x5x3
Deadlift: 65x5x2, 75x5, 85x5, 95x5, 105x5, 125x5[bad form!]
Dips: 8x2
Decline situps: 20x2
Hyperextensions: 8x3


29-08-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 175x5x3
Press: 45x5x2, 50x5, 55x5, 60x5, 65x5x3
Pendlay Rows: 45x5, 50x5, 55x5, 60x5, 65x5, 75x5x3
Chinups: 0
Decline situps: 20x2
Hyperextensions: 8x3


31-08-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 175x5x3
Bench Press: 45x10, 55x5, 65x5, 75x5, 85x5, 110x5x3
Deadlift: 65x5, 75x5, 85x5, 95x5, 105x5, 125x5
Dips: 8x2
DB curl: 20x10x2
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3

Week #9



03-09-2008

Squat: 45x5, 80x5, 105x5, 130x5, 155x5, 180x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 70x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5x3
Pullups: 0
Decline situps: 20x2
Hyperextensions: 8x3


05-09-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 180x5x3
Bench Press: 45x10, 55x5, 65x5, 75x5, 85x5, 110x5x3
Deadlift: 65x5, 75x5, 85x5, 95x5, 115x5, 135x1[upper back pain]
Dips: 8x2
Decline situps: 20x2
Hyperextensions: 8x3


07-08-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 180x5x3
Press: 45x5, 50x5, 55x5, 65x5x2, 75x5
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5x3
Chinups: 0
DB curl: 20x10x2
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3

Week #10



10-09-2008

Squat: 45x5, 80x5, 105x5, 130x5, 155x5, 180x5x3
Bench Press: 45x10, 55x5, 65x5, 75x5, 90x5, 115x5x3
Deadlift: 65x5, 75x5, 85x5, 95x5, 115x5, 135x5
Dips: 8,7
Decline situps: 20x2
Hyperextensions: 8x3


12-09-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 185x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5x3, 95x5x3
Pullups: 0
Decline situps: 20x2
Hyperextensions: 8x3


14-09-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 185x5x3
Bench Press: 45x5, 55x5, 65x5, 75x5, 90x5, 115x5x3
Deadlift: 65x5, 75x5, 85x5, 95x5, 115x5, 135x5
Chinups: 0
DB curl: 20x10x2
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3

This post has been edited by kaspersky-fan: Oct 1 2008, 04:32 PM

Week #11



17-09-2008

Squat: 45x5, 80x5, 105x5, 130x5, 155x5, 185x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5x3
Chinups: 3, 1, 2 [finally!!!]
Decline situps: 20x2
Hyperextensions: 8x3


19-09-2008

Squat: 45x5, 80x5, 105x5, 135x5, 160x5, 185x5x3
Bench Press: 45x10, 55x5, 65x5, 75x5, 90x5, 115x5x3
Deadlift: 65x5, 75x5, 85x5, 95x5, 105x5, 135x5
Dips: 8, 7
Decline situps: 20x2
Hyperextensions: 8x3


21-09-2008

Squat: 45x5, 80x5, 105x5, 135x5, 160x5, 180x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 70x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5x3
Pullups: 0
DB curl: 20x10, 20x5 [very bad!]
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3

This post has been edited by kaspersky-fan: Sep 30 2008, 09:09 PM

Week #12



24-09-2008

Squat: 45x5, 80x5, 105x5, 130x5, 160x5, 185x5x3
Bench Press: 45x10, 55x5, 65x5, 75x5, 90x5, 115x5x3
Deadlift: 65x5, 75x5, 85x5, 95x5, 115x5, 145x5
Dips: 8x2
Decline situps: 20x2
Hyperextensions: 8x3


26-09-2008

Squat: 45x5, 80x5, 105x5, 135x5, 160x5, 190x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 70x5x3
Pendlay Rows: 65x5x2, 75x5, 85x5, 95x5x3
Pullups: 3, 3, 2
Decline situps: 20x2
Hyperextensions: 8x3


28-09-2008

Squat: 45x5, 80x5, 105x5, 135x5, 160x5, 190x5x3
Bench Press: 45x10, 55x5, 65x5, 75x5, 90x5, 120x5x3
Deadlift: 65x5, 75x5, 85x5, 95x5, 115x5, 145x5
Dips: 8x2
DB curl: 20x10x2
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3

This post has been edited by kaspersky-fan: Sep 30 2008, 09:10 PM

may i know why is your squat is lighter than your DL?

Your weights are in kgs or lbs?

erm...are you referring to why is my squat heavier than my DL's? ...



they are all in lbs... ( sigh, if only they were in kgs~)

This post has been edited by kaspersky-fan: Oct 1 2008, 04:27 PM

where do you workout by the way?
14% bodyfat at 79kg is pretty awesome by the way...

This post has been edited by Disciple: Oct 1 2008, 06:19 PM

yeah. DL should be heavier than squat. rippetoe should be in this particular order:
DL>squat>row>chest press>military press (i cant remember row or chest press comes 1st, but i'm sure DL is 1st, military is last)

according to rippetoe, if you're squatting more than DL, there must be something wrong like not squating deep enough, or wrong form

well i had an injury while trying to DL back a while...so i'm kinda scared to increase DL weights that easily until i'm really certan that i can handle it...but since my DL form has improved compared to last time, i'm trying to increase it gradually.

for squatting...not sure if its wrong form...but i'm always able to squat below parallel for warmups lol....but for workset...just parallel... really not sure if i have wrong form...mind telling me any symptoms if i did wrong techniques?

---

Added on October 1, 2008, 7:18 pmI workout at jaya33.

This post has been edited by kaspersky-fan: Oct 1 2008, 07:18 PM

squat all the way down, for warms up and workset. squat deep.

anyway, i think jamis is working out in jaya33(or other member?), maybe he can watch your form

Yeah, always squat deep. ALWAYS

thanks for the tip



This post has been edited by kaspersky-fan: Oct 20 2008, 01:04 AM

Week #13


01-10-2008

Squat: 45x5, 80x5, 105x5, 135x5, 160x5, 190x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 75x5x3
Pendlay Rows: 45x5, 65x5, 75x5, 85x5, 95x5, 100x5x3
Pullups: 2, 1, 0
Decline situps: 20x2
Hyperextensions: 8x3


03-10-2008

Squat: 45x5, 80x5, 105x5, 135x5, 160x5, 190x5x3
Bench Press: 45x10, 60x5, 75x5, 90x5, 95x5, 120x5x3
Deadlift: 65x5, 80x5, 95x5, 110x5, 130x5, 150x5
Dips: 10, 8
Decline situps: 20x2
Hyperextensions: 8x3


05-10-2008

Squat: 45x5, 80x5, 105x5, 135x5, 160x5, 190x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 75x5x3
Pendlay Rows: 45x5, 65x5, 75x5, 85x5, 95x5x3
Chinups: 4, 4, 4
DB curl: 20x10x2
Dips: 10x2
Decline sit ups: 20x2
Hyperextensions: 8x3






Week #14



08-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 165x5, 190x5x3
Bench Press: 45x10, 60x5, 75x5, 90x5, 95x5, 125x5x3 [last rep failed]
Deadlift: 65x5, 80x5, 95x5, 110x5, 130x5, 155x5
Dips: 10, 8
Decline situps: 20x2
Hyperextensions: 8x3


10-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 165x5, 190x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 70x5, 75x5x2
Pendlay Rows: 45x5, 65x5, 75x5, 85x5, 95x5, 100x5x2
Pullups: 2, 0, 0
Decline situps: 20x2
Hyperextensions: 8x3


12-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 165x5, 190x5x3
Bench Press: 45x10, 60x5, 75x5, 90x5, 105x5, 125x5x3 [last rep failed]
Deadlift: 65x5, 80x5, 95x5, 115x5, 135x5, 165x5
Dips: 8x2
DB curl: 20x10, 25x8
Dips: 10, 7
Decline sit ups: 8x3 | Reverse crunch: 8x3(testing)
Hyperextensions: 8x3






Week #15



15-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 165x5, 190x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5, 75x5x3
Pendlay Rows: 65x5, 65x5, 75x5, 85x5, 100x5x3
Pullups: 3, 3, 1
Decline situps: 20x2
Hyperextensions: 8x3


17-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 165x5, 190x5x3
Bench Press: 45x10, 60x5, 75x5, 90x5, 95x5, 125x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 165x5
Dips: 10x2
Decline situps: 20x2
Hyperextensions: 8x3


19-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 150x5, 175x5x3
Press: 45x5, 55x5, 60x5, 65x5, 75x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5x3
Chinups: 1, 1, 0
DB curl: 20x10, 25x8
Dips: 10x2
Decline sit ups: 20x2
Hyperextensions: 8x3

I think i'm stalling with my pendlay rows... and the pullups and chinups... no idea why i cant get it go more ... help~

Change the grip from pronated to a suppinated grip or vice versa. Change your hip angle and stance. Try different varieties of the row. It wasn't written in stone that the rows were only ONE kind of rows. If you stall, variation would be the best solution. IF you insist on keeping to Pendlay's, just increase the repetitions.

And for the pull-ups, use weights. Use a dip-belt or hang a dumbbell on your legs. Hold the eccentric position of the pull-ups. It increases strength, very quickly using that method. Or learn to kip, kipping isn't cheating. It's a whole different movement altogether.

G'luck.

been busy with class, unable to update online....but i do keep my own log book...anyway...here it is:


Week #16

22-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 180x5x3
Bench Press: 45x5, 70x5, 80x5, 90x5, 110x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 160x5
Dips: 10, 9
Decline situps: 20x2
Hyperextensions: 8x3



24-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 180x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5, 75x5x3 [last rep bad]
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5x3
Chinups: 4, 4, 3
Decline situps: 20x2
Hyperextensions: 8x3



26-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 150x5, 180x5x3
Bench Press: 45x5, 70x5, 80x5, 95x5, 115x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 160x5
Dips: 10x2
DB curl: 20x10, 25x8
Dips: 10x2
Decline sit ups: 20x2
Hyperextensions: 8x3



Week #17

29-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 180x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5, 75x5x3
Pendlay Rows: 45x5x2, 65x5, 75x5, 85x5, 95x5x3
Chinups: 2, 1, 1
Decline situps: 20x2
Hyperextensions: 8x3



31-10-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 180x5x3
Bench Press: 45x10, 60x5, 75x5, 95x5, 110x5, 120x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 165x5
Dips: 10x2
Decline situps: 20x2
Hyperextensions: 8x3



02-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 185x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5, 75x5x3
Pendlay Rows: 45x5x2, 65x5, 75x5, 85x5, 100x5x3
[Tested -> Inverted Rows: 8, 9, 7]
Chinups: 2, 2, 1
DB curl: 20x10, 25x6
Dips: 10x2
Decline sit ups: 20x2
Hyperextensions: 8x3



Week #18


05-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 160x5, 185x5x3
Bench Press: 45x10, 60x5, 80x5, 95x5, 110x5, 120x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 170x5
Dips: 10x2
Decline situps: 20x2
Hyperextensions: 8x3


07-11-2008


Squat: 45x5, 85x5, 105x5, 135x5, 160x5, 185x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5, 75x5x3
Pendlay Rows: 45x5x2, 65x5, 75x5, 85x5, 100x5x3 [bad form]
Pullups: 0, 1, 0
Decline situps: 20x2
Hyperextensions: 8x3



09-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 160x5, 185x5x3
Bench Press: 45x10, 65x5, 80x5, 95x5, 110x5, 120x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 175x5 [bad form]
Dips: 10x2
DB curl: 20x10, 25x10
Pullups: 0
Decline sit ups: 20x2
Hyperextensions: 8x3




Week #19

12-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 160x5, 185x5x3
Press: 45x5, 55x5, 60x5, 65x5, 70x5x3
Pendlay Rows: 65x5x2, 75x5x2, 85x5, 100x5x2
Chinups: 0
Decline situps: 40
Hyperextensions: 8x3



Week #20 - Break



Week #21

19-11-2008

Squat: 45x5, 75x5, 100x5, 125x5, 150x5x3
Bench Press: 45x10, 55x5, 65x5, 75x5, 85x5, 95x5x3
Deadlift: 65x5, 75x5, 85x5, 115x5, 135x5, 155x5
Dips: 10x2
Decline situps: 20x2
Hyperextensions: 8x3



21-11-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 165x5x3
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 70x5x2
Pendlay Rows: 65x5x2, 70x5, 75x5, 80x5, 85x5x3
Pullups: 2, 1, 1
Decline sit ups: 20x2
Hyperextensions: 8x3



23-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 170x5x3[bad form]
Bench Press: 45x10, 60x5, 75x5, 90x5, 100x5x3
Deadlift: 65x5, 85x5, 105x5, 145x5, 165x5
Dips: 10, 9
DB curl: 20x12, 20x8
Pullups: 0, 1, 0
Decline sit ups: 40
Hyperextensions: 8x3





Week #22

26-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 170x5x3
Press: 45x5, 50x3 55x2, 60x5, 65x5, 70x5x2 75x5
Pendlay Rows: 45x5, 65x5, 75x5, 85x5, 90x5x3
Chinups: 3, 2, 1
Decline situps: 20x2
Hyperextensions: 8x3



28-11-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 175x5x3
Bench Press: 45x10, 60x5, 70x5, 80x5, 90x5, 105x5x3
Deadlift: 65x5, 85x5, 105x5, 145x5, 155x5, 170x5
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3



30-11-2008

Squat: 45x5, 85x5, 105x5, 135x5, 155x5, 170x5x3
Press: 45x5, 50x2 55x3, 60x5, 65x5, 75x5x3
Pendlay Rows: 45x5, 65x5, 75x5, 85x5x3
Pullups: 2, 2, 2
DB curl: 20x10x2
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3

Note: The next day, right shoulder is painful, almost like it was dislocated...no idea what happened




Week #23

03-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x3
Bench Press: 45x10, 60x5, 75x5, 85x5, 95x5, 105x5x3
Deadlift: 65x5, 85x5, 105x5, 125x5, 145x5, 170x5
Dips: 8x2
Decline situps: 20x2
Hyperextensions: 8x3



05-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Press: 45x5, 50x5, 55x5, 60x5, 65x5, 70x5x2 75x5
Pendlay Rows: 45x5x2, 65x5, 75x5, 85x5x3
Pullups: 4, 3, 2
Decline sit ups: 20x2
Hyperextensions: 8x3



07-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Bench Press: 45x10, 60x5, 75x5, 85x5, 95x5, 110x5x3
Deadlift: 65x5, 85x5, 105x5, 135x5, 155x5, 175x5
Dips: 8x2
DB curl: 20x10, 25x8
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3




Week #24

10-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Press: 45x5, 50x2 55x3, 60x5, 65x5, 70x5 75x5x2
Pendlay Rows: 45x5, 65x5x2, 75x5, 85x5, 90x5x3
Pullups: 2, 1, 1
Decline situps: 20x2
Hyperextensions: 8x3



12-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Bench Press: 45x10, 60x5, 75x5, 85x5, 95x5, 115x5x3
Deadlift: 65x5, 85x5, 115x5, 135x5, 155x5, 175x5
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3



14-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Press: 45x5, 55x5, 60x5, 65x5, 75x5x3
Pendlay Rows: 45x5, 65x5, 75x5, 85x5, 95x5x3
Chinups: 6, 4, 4
DB curl: 25x10, 20x8
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3

Note: back right shoulders...painful~!




Week #25

17-12-2008 -> rest day...too tired


19-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Bench Press: 45x5x2, 65x5, 85x5, 105x5, 115x5x2 120x5
Deadlift: 85x5, 105x5, 135x5, 165x5, 185x5
Dips: 8x2
Decline situps: 20x2
Hyperextensions: 8x3

Note: Leg pain



21-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Press: 45x5, 55x5, 60x5, 65x5, 70x5x2 75x5
Pendlay Rows: 45x5, 50x5, 65x5, 75x5, 85x5, 85x5 95x5x2
Pushups: 2, 1, 1
DB curl: 20x10, 25x8
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3




Week #26

24-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Bench Press: 45x5x2, 65x5, 85x5, 105x5, 115x5, 125x5 125x3 115x5 105x5
Deadlift: 85x5, 105x5, 135x5, 165x5, 190x5
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3



26-12-2008

Squat: 45x5, 80x5, 105x5, 135x5, 155x5, 170x5x2 175x5
Press: 45x5, 55x5, 60x5, 65x5, 70x5x3
Pendlay Rows: 45x5, 55x5, 65x5, 75x5, 85x5x2 90x5
Chinups: 5, 3, 3
Decline situps: 20x2
Hyperextensions: 8x3



28-12-2008

Squat: 45x5x2, 80x5, 105x5, 135x5, 155x5x3
Bench Press: 45x5x2, 55x5, 65x5, 75x5, 85x5, 95x5x3
Deadlift: 65x5, 85x5, 105x5, 135x5, 155x5, 175x5
Pushups: 15x3
DB curl: 20x10x2
Dips: 8x2
Decline sit ups: 20x2
Hyperextensions: 8x3


my legs are so painful now lol...therefore, taking 1/2 weeks off...need to rest

btw...i think im going no where with this programme....sigh wonder whats up... help~!

Hey bro, dun give up. I read that ur targets are

-Eliminate my man boobs!
-Gain more muscle
-Flush that flabby tummy!
-Able to lift heavier
-Reduce more body fat

If there is some progress in any of the above then its working. Maybe some objective measurements will help.

Your last few exercises has been going down in weightage. Rippetoe's program lasts frm 3-6 mths, so yours started in sept, mayb its time for a rest as you mentioned. Or a change of exercises or some sort of change. I'm not well-versed in this, maybe other bros here can enlighten.

thanks, .... i really hope that after this long rest, i can work better.... while resting, trying to read up to review my techniques again and again...

right now, i'm having these weird leg pain...if i walk for 1-2 hrs or stand quite long, the legs at the calves etc felt a lil pain... been few days now , applied some gel and started to rest more...

as for the squat, i realize i wasn't squatting deep enough and i was using that bar padding... so ever since one of the week rest, i eliminated the bar padding and the weightage gone lower due to excessive pain on the placement of the bar...need time to get used to it.

also, i guess for my weight, i'm deadlifting kinda little? I tried 190lbs.... and the day after that...wah... my back shoulders...like want to come out.......i was so scared that i changed it down again the next time lol...

i have been almost constant on my weight, but lately i start to put up a bit...my weight has increased to 79.5kgs .. whether its fat or muscles, i'm not sure ..do you guys think that having cardio on rest days would burn those fats out?...i just have too many annoying fats still laying around that i want to trash them

your DL is okay i guess. i'm 60kg++ and my poundages are just about same as yours. they were stuck there since last month and currently i'm having 1 month off due to exam.

http://stronglifts.com/stronglifts-5x5-beg...aining-program/

go to download the Stronglift e-book

solution can be found inside the FAQ, it is extremely good and alot of concept can apply in Ripetoe too

hrm...so am i suppose to follow stronglifts now? 5x5? lol

nope, i am not asking you switch to stronglift

just read thought the stronglift ebook, there is alot of FAQ, which i believe that can be applied in Rippetoe too

but i am going to switch to Stronglift after CNY, more volume

ok, thanks for the faq's .... would resume soon, and this time would add cardio on rest days, wana pull down some more body fat!...

I'm here as requested. Before I help you out, what exactly are your goals? Gain lean muscle mass or just focusing on strength?

Hello there darklight! Thanks a lot for coming

I'm trying to gain more lean muscle mass but at the same time would like to increase strength... is that possible?

Again, thanks a lot for coming... really appreciate it!

Wow dude ur strong.. ur 60+kg can do 170lbs deadlift? Respect.

=P Time to switch. HVT is the way to go.

ah...i did some googling of hvt... here is what i found:

Optimized High Volume Training
by Lee Hayward

If you are at a plateau in your training or would just like to try something
different, you should give "High Volume Training" method a try. This is a
great program for packing on muscle mass quickly. Gains of ten pounds or
more in six weeks are not uncommon!

The "High Volume Training" method is easy to follow. The goal is to do
ten sets of ten reps with the same weight for each exercise. You need to
start off with a light weight, approximately 50-60% of your 1 rep max weight.
For example, if you can squat 300 lbs for 1 rep, then you would use between
150 and 180 lbs for working out with this exercise.

For this workout you do only 1 compound exercise per body part. Some good
exercises include:

Chest:
Barbell or Dumbbell bench press

Back:
Barbell rows or Cable rows

Legs:
Squats or Leg press

Shoulders:
Seated barbell or dumbbell press

For smaller muscle groups such as biceps, triceps, calfs, abs, etc. you can do
3 sets of 10-15 reps. (i.e. 3 sets of bicep curls, 3 sets of tricep push downs,
3 sets of calf raises, etc.)

Here is a sample workout schedule that you can follow:

Monday:
Chest & Back
- one exercise for each and do 10 sets of 10 reps

Wednesday:
Legs, calfs, and abs
- 10 sets of 10 reps for legs
- 3 sets of 15+ reps for calfs and abs

Friday:
Shoulders, biceps, and triceps
- 10 sets of 10 reps for shoulders
- 3 sets of 10+ reps for biceps and triceps

Do not workout on Tuesday, Thursday, and weekends. This will give
your body plenty of time to rest and grow.

Rest only 60-90 seconds between sets. The first few sets will feel easy,
but as you progress through the workout the sets will get harder as you
fatigue. When you can complete all 10 sets of 10 reps with good form
increase the weight by 5%.

Give this program a try for 6 weeks and I am sure that you will be pleased
with the results.

all the best,

Lee Hayward

from http://www.trulyhuge.com/news/tips61h.htm

is that the program you've mentioned? because i checked your sticky post in bodybuilding and strength programs but didnt find HVT stuff but HST .

Thanks again~

---

Added on January 17, 2009, 12:28 amhmm.. i think i just found where to refer a good hvt guide... which is darklight's journal hahahah...


This post has been edited by kaspersky-fan: Jan 21 2009, 06:52 PM

HVT Journal starts from here : P


Shoulder/Abs day 21-01-2009

Machine Shoulder Press(per arm weight)
20kgs x 10 warm up
30 x 10
40 x 9
35 x 7
35 x 6

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

Barbell shoulder press
45lbs x 10
45 x 10
50 x 10

Db lateral raise(per arm weight)
5lbs x 10 warm up
10 x 10
10 x 10
10 x 10
15 x 7
10 x 10

Declined situps
BW x 20 x 3

Abs crunch
BW x 12 x 3

Cardio 15 mins

Rest between each sets: avg 45secs
Duration: 1hr 12mins

Notes:
-A lil bit harder...since you know rippetoe only do 5 reps each time... now its all at least double.... haha... hope i'll get used to it
-db lateral raise...i feel so small with it >_<
-Gym time just before peak hour starts, would say nice...no ppl at all


Hope you guys can give comments about the exercise selection etc. Thank you.

This post has been edited by kaspersky-fan: Jan 22 2009, 10:02 AM

Arms day 22-01-2009

Db concentration curls(per arm weight)
15lbs x 10
20 x 10
20 x 10

Dips
BW x 10
BW x 9
BW x 10

Db curls(per arm weight)
25lbs x 10
20 x 10
20 x 10

Overhead db triceps extensions(per arm weight)
15lbs x 10
20 x 10
25 x 10

EZ bar curl
40lbs x 10
40lbs x 10
40lbs x 10

Closed grip bench press
45lbs x 10
50 x 10 (even closer grip)....then hands got pain lol
50 x 10
45 x 10

Cardio 15 mins

Rest between each sets: avg 45secs
Duration: 1hr 7mins

Notes:
-my arms are so painfulllll....both biceps and triceps.... and very tiring... until as though my arms wanna breakout =_=

This post has been edited by kaspersky-fan: Jan 22 2009, 06:35 PM

Hello, I'm doing HVT based on darklight's journal too!

Just a suggestion, why don't you increase the number of reps where possible? Its not necessary to stick to 10 reps per set. So let's say you decide to do 15 lbs concentration curls, and at the end of 10 reps your biceps are still strong and able. If you still can, just go ahead and do more reps until failure.

Also you could save on workout time by doing supersets. Supersets are where you do one set of one exercise, and then without rest, move on to do another set of a different exercise.

For example you could do one set of triceps, then after that immediately one set of biceps. After one set of biceps your triceps will have recovered enough to go for another set of triceps. I find that supersetting keeps me motivated and prevents me from taking too long a break, as well as saves a lot of time.

Happy CNY btw!

ooo thanks for the suggestions! Yes darklight's journal is like my bible of workout now lol...very very informative... just today i found out the list of exercises he proposed for hvt.... would slowly improve the workout with time haha as you know la i'm still very new with this

Happy CNY to you too!

Legs day 23-01-2009

Squats
45lbs x 10 [warm up]
85 x 10 [warm up]
135 x 10
145 x 10
150 x 10
150 x 10

Leg extensions
25kgs x 10
17.5 x 9
20 x 12
30 x 10 x 2

Leg curls
35kgs x 10
30 x 10
30 x 15

Calf presses
130lbs x 10 x 2
90 x 10
180 x 10
200 x 12


Cardio 15 mins

Rest between each sets: avg 1secs
Duration: 1hr 19mins

Notes:
-hohoh, so used to 5reps for squats...sudden increase to 10 does makes me nervous.... and yeah tiring too lol hopefully i would get used to it soon
-calf presses....i hope im doing it right lol...

This post has been edited by kaspersky-fan: Feb 14 2009, 07:24 PM

Back day 24-01-2009

Seated cable rows
19kgs x 10 [warm up]
26 x 12 [warm up]
40 x 10 x 2
33 x 15

Barbell rows
40lbs x 10 x 2
50 x 10

Wide grip pulldowns
16.5kgs x 10
9.2 x 20
16.5 x 12
13 x 18

Closed grip pulldowns
13kgs x 10
20 x 10
16.5 x 12
20 x 12

Deadlift
65lbs x 10
115 x 5
165 x 3
165 x 5
115 x 5

Dumbbell shrugs
20lbs x 10 x 2
25 x 15

Machine shrugs
135lbs x 10

Cardio 15 mins

Rest between each sets: based on instinct
Duration: 1hr 24mins

Notes:
-just weighed myself....gained some weight was hoping to maintain weight while burn those fats away

Chest day 25-01-2009

Machine chest press(per arm)
25kgs x 20 [warm up]
27.5 x 15
30 x 10
30 x 7

Flat db bench press
10lbs x 10 [warm up]
20 x 12
25 x 12
25 x 15
25 x 12

Inclined barbell bench press
45lbs x 10
75 x 10
75 x 10
75 x 7

Cable crossovers
7.5kgs x 7 [testing]
2.5 x 10 [warm up]
5 x 12
7.5 x 10
7.5 x 10
7.5 x 8

Cardio 15 mins

Rest between each sets: based on instinct
Duration: 1hr 16mins

Notes:
-cable crossover ....really drilled my shoulders lol instead of my chest "

Arms day 28-01-2009

Db curls(per arm weight)
20lbs x 16
20 x 15
25 x 8
25 x 5 + 20 x 7

*superset with*

Overhead db triceps extensions(per arm weight)
25lbs x 15
25 x 12
30 x 10
30 x 12


Db concentration curls(per arm weight)
20lbs x 10
25 x 5 + 20 x 5
25 x 5 + 20 x 2

*superset with*

Dips
BW x 12
BW x 12
BW x 10


EZ bar curl
40lbs x 8
30 x 15
40 x 5 + 30 x 5

*superset with*

Closed grip bench press
45lbs x 10
55 x 10
60 x 10

Rest between each sets: avg 50secs

Duration of workout: 1hr 1mins

Cardio 30 mins


Notes:
-wondered why did my ez bar and db curl performance dropped compared to last week ....


This post has been edited by kaspersky-fan: Jan 30 2009, 12:26 AM

Shoulder/Abs day 29-01-2009

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

Barbell shoulder press
45lbs x 10
50 x 10
55 x 10

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

Machine Shoulder Press(per arm weight)
20kgs x 15 warm up
30 x 10
25 x 17

Reverse crunch
BW x 10
BW x 12 x 2

Declined situps
BW x 20
BW x 10

Abs crunch
BW x 12 x 3

Rest between each sets: avg 45secs

Duration of workout: 58mins

Cardio 30 mins

Notes:
-dunno why tired, z seems that performance have dropped again compared to last week ,
-although tired and not many were done compared to last week, hand still seems painful lol

Legs day 30-01-2009

Leg press
90lbs x 10 [warm up]
180 x 10 x 2 [warm up]
200 x 10 x 10

Leg curls
35kgs x 16
40 x 10
37.5 x 12
35 x 12

Leg extensions
30kgs x 12
32.5 x 12
35 x 10
40 x 15

Calf presses
200lbs x 20
250 x 21 x 2
250 x 25

Rest between each sets: avg 40secs

Duration of training: 54mins

Cardio 30 mins

Notes:
-leg press....seem to feel a lot on my knee joints lol.... kinda miss squats...can i do squats every leg days instead??
-calf presses....dont really feel much on my calves...i guess im doing it wrong again :s

This post has been edited by kaspersky-fan: Feb 7 2009, 01:20 AM

Back day 31-01-2009

One arm db rows
10lbs x 10
15 x 12
20 x 12
20 x 15
20 x 12
15 x 15

Seated cable rows
26kgs x 12
33 x 11
40 x 6
33 x 12 x 2

Closed grip pulldowns
20kgs x 11
20 x 12
16.5 x 16 x 2

Wide grip lat pulldowns
16.5kgs x 10
20 x 8 (very bad form lol)
16.5 x 11
16.5 x 12

Deadlift
65 lbs x 10
85 x 10
105 x 10
125 x 10

Dumbbell shrugs
Forget to do *^&*%&^ (will do it during chest day =( )

Rest between each sets: based on instinct
Duration: 53mins

Cardio 30 mins


Notes:
-sigh..lupa shrugs -__-

This post has been edited by kaspersky-fan: Feb 5 2009, 12:07 AM

Chest day 01-02-2009

Db shrugs(per db)
25lbs x 15
30 x 15

Db shrugs
135lbs x 12
155 x 12

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

Declined db bench press(per db)
20lbs x 12
25 x 20
30 x 12
30 x 15

Inclined barbell bench press
45lbs x 12
55 x 12
80 x 10 x 2

Db flyes
10lbs x 15
15 x 12
15 x 15
20 x 12

Duration of training: 58mins

Cardio 15 mins

Rest between each sets: around 40 secs


Notes:
-replaced missed shrugs today

This post has been edited by kaspersky-fan: Feb 8 2009, 07:04 PM

Arms day 04-02-2009

Db concentration curls(per arm weight)
20lbs x 16
20 x 11
20 x 10 x 2

*superset with*

Dips
BW x 13
BW x 14
BW x 12
BW x 10


EZ bar curl
40lbs x 10
30 x 18
40 x 9

*superset with*

Closed grip bench press
55lbs x 10
60 x 10
65 x 11


Db curls(per arm weight)
20lbs x 10 x 2
20 x 7 <--- zZZzzzz

*superset with*

Overhead db triceps extensions
25lbs x 11
30 x 10 x 2



Duration of workout: 54mins

Cardio 20 mins


Notes:
-now my curls performance dropped, why oh why

This post has been edited by kaspersky-fan: Feb 6 2009, 12:25 AM

Are you eating properly? Are you getting enough rest? If you make PR's in your first exercise, naturally you'd be weaker in the rest of your exercises for that session. You cannot hope to make PR's in all your exercise cos that'd be superhuman.
If all these factors are in order, then it's just one of those days where you just feel slightly under the weather. Don't pressure yourself then, just lighten the load and grind out more reps. You don't necessarily have to make a poundage PR every workout.

Eating properly?
I hope so... I've been eating 5/6 times a day but.. i'm always in uni and I don;t have much choice when it comes to eating healthy food there :/ ... the no1 choice there would be roast chicken....the rest aren't desirable for me.

Getting enough rest?
I try to sleep at least 7 hours. My workout sessions are mostly at night since I have classes all over during the day. But somehow my body got some timer...I will naturally wake up after 7 hours of sleep even though I set my alarm to wake up 8hrs/9hrs later.

About the PR's... haha thanks for that...I didnt know it works that way.

and most of all, thank you for your comments!

Shoulder/Abs day 05-02-2009

Seated barbell shoulder press
45lbs x 16
55 x 12
60 x 12

Bent over rear delt(per arm weight)
5lbs x 15 warm up
10 x 10 x 2
10 x 12

Db shoulder press(per arm weight)
20lbs x 10
20 x 11
20 x 10
25 x 8

Db lateral raise(per arm weight)
15lbs x 7 + 10 x 5
10 x 10
10 x 11 x 2

Declined situps
BW x 20 x 3

Reverse crunch
BW x 12
BW x 10 x 2

Abs crunch
BW x 12
BW x 9


Rest between each sets: avg 40secs

Duration of workout: 50mins

Cardio 20 mins

Notes:
-haha, forget to fix previous shoulder workout, that is to add in rear delts but at the same time eliminated machine shoulder press...

Legs day 06-02-2009

Barbell Squat
45lbs x 10
80 x 10
105 x 10
135 x 10
150 x 10
160 x 5
155 x 7

Calf presses
200lbs x 20
240 x 20
260 x 20
260 x 12

Leg extensions
40kgs x 10 x 2
40 x 15

Leg curls
35kgs x 10 x 2
31.7 x 10


Rest between each sets: avg 1min

Duration of training: 50mins

Cardio 20 mins

This post has been edited by kaspersky-fan: Feb 7 2009, 01:19 AM

Back day 07-02-2009

Barbell rows
40lbs x 12
50 x 10
50 x 12 x 2

Seated cable rows
40kgs x 10
33 x 13
33 x 10
26 x 17
26 x 15

Wide grip pulldowns
19lbs x 15
33 x 12
*change to another one*
16.5kgs x 11
13 x 16
13 x 12
13 x 10
16.5 x 10

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

Deadlift
75lbs x 10
95 x 10
115 x 10
135 x 10

Dumbbell shrugs
30lbs x 12
35 x 12

Machine shrugs
135lbs x 12 x 2

Rest between each sets: 50secs?

Duration: 72mins

Cardio 20 mins

Notes:
-wide pulldowns...must improve it.. so as closed grip

Wow you still got energy for deadlift after so many sets? Normally if I want to do deadlifts I do it as first exercise cuz its the most injury-prone exercise among all the rest. I don't know bout u but if I do it only after doing the other exercises, my forearms will be too weak and unable to get a good enough grip on the bar.

yea.. but somehow i'm too eager to play with barbell rows first . MY last rep for deadlift was quite hard....grip was not that good lol but... managed to keep it up

btw..I feel that my chest has shrink a little ever since rippetoe workout .... perhaps i might simply add in another chest workout on arms/shoulder day to see the effect ..do u think this is feasible? or a bad idea?

Chest day 01-02-2009

Declined machine chest press(per arm)
25kgs x 20
30 x 12
30 x 11
30 x 9
27.5 x 10

Flat db bench press(per db)
25lbs x 12
30 x 12
35 x 8
25 x 15

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

Inclined machine chest press(per arm)
50lbs x 5
35 x 10
40 x 5
35 x 8
*change to another similar machine*
20kgs x 5
15 x 10
20 x 4
20 x 3
15x 11

Duration of training: 60mins

Cardio 20 mins

Rest between each sets: around 50 secs


Notes:
- would try inclined db next week...the machine inclines are a bit odd during movements for me

Arms day 11-02-2009

Db concentration curls(per arm weight)
20lbs x 16
20 x 15
25 x 8 + 20 x 4
25 x 6 + 20 x 4

*superset with*

Dips
BW x 13
BW x 13
BW x 13
BW x 11


EZ bar curl
30lbs x 20
40 x 8
40 x 10

*superset with*

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


Db curls(per arm weight)
20lbs x 10,
20 x 6 + 10 x 14
20 x 4 + 10 x 16

*superset with*

Overhead db triceps extensions
25lbs x 12
30 x 12
35 x 10



Duration of workout: 59mins

Cardio 30 mins


Notes:
-todays workout seemed ok... at least i dont feel a 20lbs db is freaking heavy compare to last week lol

This post has been edited by kaspersky-fan: Feb 12 2009, 11:01 AM

Shoulder/Abs day 12-02-2009

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

Bent over rear delt(per arm weight)
5lbs x 12
10 x 10 (bad form)
5 x 14
5 x 15

Db lateral raise(per arm weight)
10 x 15
15lbs x 7 + 10 x 5
10 x 12
10 x 15

Seated machine shoulder press(per arm weight)
25kgs x 15
30 x 10 x 2
25 x 12

Declined situps
BW x 20 x 3

Abs crunch
BW x 12 x 2

Weighted crunch
35kgs x 15
45 x 12

Reverse crunch
BW x 12
BW x 10 x 2


Rest between each sets: avg 50secs

Duration of workout: 59mins

Cardio 30 mins

Note:
-felt tired today :/

This post has been edited by kaspersky-fan: Feb 13 2009, 12:53 AM

Legs day 13-02-2009

Machine leg press
180lbs x 10
230 x 10
250 x 10 x 10

Leg curls
37.5kgs x 15
40 x 11
37.5 x 10
35 x 15

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

Calf presses
95kgs x 20
115 x 20
130 x 22
135 x 15


Rest between each sets: avg 45secs

Duration of training: 48mins

Cardio HIIT 30 mins

This post has been edited by kaspersky-fan: Feb 14 2009, 07:24 PM

Back day 14-02-2009

Barbell rows
50lbs x 15
50 x 12
60 x 12
60 x 13

Wide grip pulldowns
20kgs x 12
16.55 x 14
16.5 x 13
16.5 x 12 x 2

Seated cable rows
47kgs x 8
40 x 9
33 x 10 x 2
26 x 14

Closed grip pulldowns
23.5kgs x 10
20 x 12
23.5 x 10
20 x 10
16.5 x 16

Deadlift
85lbs x 10
105 x 10
125 x 10
145 x 10 <--- last rep is bad...losing grip

Dumbbell shrugs
30lbs x 12
35 x 12

Machine shrugs
155lbs x 10
155 x 11

Rest between each sets: 46secs

Duration: 65mins

Cardio 30 mins

Notes:
-deadlifts...grip was bad, will try with a glove next week

This post has been edited by kaspersky-fan: Feb 15 2009, 01:08 AM

Chest day 15-02-2009

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

Declined machine chest press(per arm)
45lbs x 20
65 x 20
*change to another machine*
30kgs x 11
30 x 10 x 2
27.5 x 10

Db flyes(per arm)
15lbs x 15
15 x 12 x 3 <-- palms were painful...decided to take it easy this week

Inclined db press(per arm)
15lbs x 12
20 x 12
25 x 10 x 2

Duration of training: 54mins

Cardio HIIT 30 mins

Rest between each sets: around 50 secs


Notes:
- wrist a lil pain today...hope this 2 days break it would get better

This post has been edited by kaspersky-fan: Feb 16 2009, 01:45 AM

Arms day 18-02-2009

Db concentration curls(per arm weight)
25lbs x 12
20 x 16
25 x 7 + 20 x 5
25 x 6 + 20 x 4

*superset with*

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


EZ bar curl
40lbs x 11
30 x 20
40 x 10

*superset with*

Closed grip bench press
60lbs x 12
65 x 13
70 x 12


Db curls(per arm weight)
20lbs x 11
20 x 10
20 x 5 + 10x20

*superset with*

Overhead db triceps extensions
30lbs x 11
30 x 12
35 x 10



Duration of workout: 60mins

Cardio HIIT 20 mins


Notes:
- weight dropped again, so odd...up and down up and down lately, what does that means?

I'm not good with giving advice but since you're on darklight's HVT, here's something darklight would probably say to you: Don't worry about not making PRs, if you feel that you're not up for it today, just reduce the weights and increase the reps instead. Its instinctual!

Yeah, i got that advice from him too...so at least i know what to do now

Shoulder/Abs day 19-02-2009

Seated barbell shoulder press
45lbs x 15
55 x 15
65 x 10
65 x 6 + 55 x 6

Db lateral raise(per arm weight)
10 x 20
10 x 13
10 x 15
10 x 16

Bent over rear delt(per arm weight)
10lbs x 11
10 x 12 x 2
10 x 10

Db shoulder press(per arm weight)
20lbs x 10
25 x 10
25 x 7 + 20 x 5
25 x 5 + 20 x 3

Declined situps
BW x 20 x 3

Reverse crunch
BW x 15
BW x 12 x 2

Abs crunch
BW x 13 x 2
BW x 10


Rest between each sets: avg 60secs

Duration of workout: 63mins

Cardio HIIT 20 mins

Note:
-some donkey hogging the 15lbs...else i would have do for some db lateral raise

Legs day 20-02-2009

Barbell Squat
45lbs x 10
80 x 10
105 x 10
135 x 10 x 3
125 x 10

Leg extensions
45kgs x 16 x 2
47.5 x 12 x 2

Calf presses
230lbs x 25
280 x 25
280 x 20
300 x 22

Leg curls
40kgs x 12
40 x 10
37.5 x 15
37.5 x 10

Rest between each sets: avg 1min

Duration of training: 52mins

Cardio HIIT 20 mins


Notes:
- barbell squat pr dropped again :/ ... should have do more lower weight sets..to pump up the volume....but i was breathing heavily the moment i arrived at the last set of squats.... damn...if only i could squat each week...

This post has been edited by kaspersky-fan: Feb 22 2009, 01:51 AM

Back day 21-02-2009

Barbell rows
50lbs x 20
60 x 15
60 x 12
60 x 13

Wide grip pulldowns
20kgs x 12
20 x 10
16.5 x 20
16.5 x 17

Seated cable rows
47kgs x 7
40 x 11
40 x 10
33 x 15

Closed grip pulldowns
23.5kgs x 12
20 x 16
20 x 12
16.5 x 15

Deadlift
65lbs x 15
85 x 15
105 x 10
125 x 10

Machine shrugs
135lbs x 9
135 x 10
135 x 7

Dumbbell shrugs
25lbs x 12
35 x 15

Rest between each sets: 50secs

Duration: 69mins

Cardio HIIT 20 mins

Notes:
-used gloves, better grip i suppose

Chest day 22-02-2009

Flat db bench press(per arm)
25lbs x 17
30 x 15
30 x 12 x 2 <--- wrist a lil pain..decided to go easy on this

Declined machine chest press(per arm)
32.5kgs x 12
32.5 x 10
30 x 9
25 x 10
20 x 13

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

Inclined machine press(per arm)
15lbs x 20
17.5 x 15
20 x 11

Inclined db press(per arm)
20lbs x 12 x 3

Duration of training: 50mins

Cardio HIIT 20 mins

Rest between each sets: around 50 secs


Notes:
- need more muscle mind connection with db incline and flat press

This post has been edited by kaspersky-fan: Mar 30 2009, 12:48 AM