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

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

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

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

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~

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~!

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

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