Disciple's journal, Maximum Overload-Training
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 Dec 17 2008, 06:27 PM
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Senior Member
2,272 posts Joined: Sep 2007 
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QUOTE(ExpZero @ Dec 17 2008, 12:08 PM) Klang, quite near actually lol. lol..klang is about 45 minutes drive only...nearYeap, taking Actuarial Science's external paper.  i just got back from cc...played call of duty 5..damn good game man...played 2 hours, now wanna puke haha...but its a great game  |
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Dec 17 2008, 07:45 PM
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Senior Member
1,522 posts Joined: Mar 2007 From: Kuala Lumpur
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QUOTE(Disciple @ Dec 17 2008, 06:27 PM) lol..klang is about 45 minutes drive only...near something like cs?i just got back from cc...played call of duty 5..damn good game man...played 2 hours, now wanna puke haha...but its a great game |
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Dec 19 2008, 06:56 PM
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Senior Member
2,272 posts Joined: Sep 2007
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Friday, 19/12/08.
Biceps and triceps. 120 seconds rest between supersets. A1. Straight barbell curl [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 70lbs x 5 reps 70lbs x 5 reps 70lbs x 5 reps A2. Zottman curls [Tempo 602] 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps B1. Preacher curls [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps B2. Concentration curls [Tempo 602] 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps C1. Overhead rope tricep extensions [Tempo 201] 15lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps C2. 1-arm cable triceps pressdown [Tempo 602] 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps D1. Lying tricep extension [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps D2. Cable pressdown [Tempo 602] 31.5lbs x 5 reps 28lbs x 5reps 28lbs x 5reps 28lbs x 5reps 28lbs x 5reps Deadlifts 185lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps This post has been edited by Disciple: Dec 26 2008, 09:28 AM |
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Dec 21 2008, 10:55 AM
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Senior Member
2,272 posts Joined: Sep 2007
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Sunday, 21/11/08.
Anterior/medial deltoid and rear deltoid. 120 seconds rest between supersets. A1. Push press [Tempo 201] 65 x 5 reps 75 x 5 reps 80 x 5 reps 80 x 5 reps 80 x 5 reps A2. 1-arm lateral raise [Tempo 602] 15lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps B1. Standing dumbbell shoulder press [Tempo 201] 30lbs x 5 reps 32.5lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps B2. Barbell front raise [Tempo 602] 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps C1. Seated cable row to neck [Tempo 201] 31.5lbs x 5 reps 31.5lbs x 5 reps 31.5lbs x 5 reps 31.5lbs x 5 reps 31.5lbs x 5 reps C2. Incline rear delt raise [Tempo 602] 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps New weight plates and dumbells in CF MV yo. The ones just like in Sunway and MSC, covered with some plastic and rubber. No more cold steel dumbells. |
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Dec 22 2008, 07:01 PM
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Senior Member
1,522 posts Joined: Mar 2007 From: Kuala Lumpur
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Hey dude, waiting for your picture as you promise. And girls tits of course
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Dec 22 2008, 07:29 PM
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Senior Member
2,272 posts Joined: Sep 2007
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my pics next week only post, coz this is the last week on OVT lulz...
tits i think later...go kopitiam lol...many tits there |
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Dec 23 2008, 07:54 PM
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Senior Member
2,272 posts Joined: Sep 2007
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Its week 8, the last week of OVT.
Tuesday, 22/12/08. Chest and back. 120 seconds rest between supersets. A1. Low-Incline dumbell press [Tempo 201] 35lbs x 5 reps 40lbs x 5 reps 45lbs x 5 reps 50lbs x 5 reps 50lbs x 5 reps - PR A2. Low-Incline dumbell flies [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps B1. Weighted Dips [Tempo 201] BW x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps B2. Flat dumbell flies [Tempo 602] 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps C1. Pullovers [Tempo 201] 64kg x 5 reps 77kg x 5 reps 77kg x 5 reps 84kg x 5 reps Machine pullovers - 4 sets only C2. One arm dumbell row [Tempo 602] 50lbs x 5 reps 50lbs x 5 reps 50lbs x 5 reps 50lbs x 5 reps - 4 sets only D1. T-bar rows [Tempo 201] Skipped D2. Seated cable row (Medium grip) [Tempo 602] Skipped This is the first day of the last week on OVT. Overall good. Went cycling after that. Here are the tits. » Click to show Spoiler - click again to hide... « |
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Dec 23 2008, 07:58 PM
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Senior Member
1,522 posts Joined: Mar 2007 From: Kuala Lumpur
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QUOTE(Disciple @ Dec 23 2008, 07:54 PM) Its week 8, the last week of OVT. WTF! This is absolutely awesome. I meant the tits Tuesday, 22/12/08. Chest and back. 120 seconds rest between supersets. A1. Low-Incline dumbell press [Tempo 201] 35lbs x 5 reps 40lbs x 5 reps 45lbs x 5 reps 50lbs x 5 reps 50lbs x 5 reps - PR A2. Low-Incline dumbell flies [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps B1. Weighted Dips [Tempo 201] BW x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps B2. Flat dumbell flies [Tempo 602] 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps C1. Pullovers [Tempo 201] 64kg x 5 reps 77kg x 5 reps 77kg x 5 reps 84kg x 5 reps Machine pullovers - 4 sets only C2. One arm dumbell row [Tempo 602] 50lbs x 5 reps 50lbs x 5 reps 50lbs x 5 reps 50lbs x 5 reps - 4 sets only D1. T-bar rows [Tempo 201] Skipped D2. Seated cable row (Medium grip) [Tempo 602] Skipped This is the first day of the last week on OVT. Overall good. Went cycling after that. Here are the tits. » Click to show Spoiler - click again to hide... «  Bro, don't skip exercise. Force yourself to do it, if not you are only doing partial OVT. But remember do not hurt yourself. |
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Dec 23 2008, 08:47 PM
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Senior Member
2,272 posts Joined: Sep 2007
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yeah, i wanted to do it, but the barbells and stuff were all occupied...i dont know why the gym is so damn full nowadays...
got time post some tits here also larr...dont worry, no mods will come in here..me 80% warn also not scared  |
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Dec 23 2008, 10:18 PM
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Senior Member
1,522 posts Joined: Mar 2007 From: Kuala Lumpur
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QUOTE(Disciple @ Dec 23 2008, 08:47 PM) yeah, i wanted to do it, but the barbells and stuff were all occupied...i dont know why the gym is so damn full nowadays... Oh, I'm not always follow the OVT with order due to insufficient accessories to cover more than 3 people. I choose to do the most famous "bench press", "barbell", then dumbbell.got time post some tits here also larr...dont worry, no mods will come in here..me 80% warn also not scared Well, I don't have good tits source like you, I'm innocent.  |
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Dec 23 2008, 10:50 PM
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Senior Member
1,527 posts Joined: Jan 2008 
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lol 80% warning. Keep up da good work. Last time ur account got vacation rite? too many tits maybe hahaha. Nice signature nose picking santa u have there.
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Dec 23 2008, 11:01 PM
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Senior Member
2,272 posts Joined: Sep 2007
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QUOTE(ExpZero @ Dec 23 2008, 10:18 PM) Oh, I'm not always follow the OVT with order due to insufficient accessories to cover more than 3 people. I choose to do the most famous "bench press", "barbell", then dumbbell. lol innoncentWell, I don't have good tits source like you, I'm innocent. QUOTE(myvi5949 @ Dec 23 2008, 10:50 PM) lol 80% warning. Keep up da good work. Last time ur account got vacation rite? too many tits maybe hahaha. Nice signature nose picking santa u have there. thanks dude... |
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Dec 24 2008, 01:21 PM
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Senior Member
2,272 posts Joined: Sep 2007
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Wednesday, 24/12/08.
Legs and abs. 120 seconds rest between supersets. A1. Squats [Tempo 201] 95lbs x 5 reps 115lbs x 5 reps 135lbs x 5 reps 135lbs x 5 reps 135lbs x 5 reps A2. Leg extensions [Tempo 602] 57kg x 5 reps 64kg x 5 reps 64kg x 5 reps 64kg x 5 reps 64kg x 5 reps B1. Seated leg press [Tempo 201] 77kg x 5 reps 105lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps B2. Deadlift [Tempo 602] Skipped C1. Abs [Tempo 201] Did some but I forgot how much weight I used. |
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Dec 26 2008, 03:32 PM
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Senior Member
2,272 posts Joined: Sep 2007
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Friday, 26/12/08.
Biceps and triceps. 120 seconds rest between supersets. A1. Straight barbell curl [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 70lbs x 5 reps 75lbs x 5 reps 75lbs x 5 reps A2. Zottman curls [Tempo 602] 22.5lbs x 5 reps 22.5lbs x 5 reps 22.5lbs x 5 reps 22.5lbs x 5 reps 22.5lbs x 5 reps B1. Preacher curls [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps B2. Concentration curls [Tempo 602] 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps C1. Overhead rope tricep extensions [Tempo 201] 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps C2. Seated dips [Tempo 602] 165lbs x 5 reps 165lbs x 5 reps 165lbs x 5 reps 165lbs x 5 reps 165lbs x 5 reps - New machines. D1. Lying tricep extension [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps D2. Cable pressdown [Tempo 602] 28lbs x 5 reps 28lbs x 5reps 28lbs x 5reps 28lbs x 5reps 28lbs x 5reps Tits later This post has been edited by Disciple: Dec 26 2008, 03:33 PM |
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Dec 26 2008, 04:14 PM
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Senior Member
1,527 posts Joined: Jan 2008
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You're doing 5x5 rite? any good results?
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Dec 26 2008, 04:20 PM
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Senior Member
2,272 posts Joined: Sep 2007
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5x5? you mean madcow? im not doing madcow lol...
im doing OVT...so far, got a little leaner...not much of an improvement  |
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Dec 27 2008, 02:49 PM
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Senior Member
2,272 posts Joined: Sep 2007
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» Click to show Spoiler - click again to hide... « |
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Dec 27 2008, 03:05 PM
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Senior Member
1,522 posts Joined: Mar 2007 From: Kuala Lumpur
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QUOTE(Disciple @ Dec 26 2008, 04:20 PM) 5x5? you mean madcow? im not doing madcow lol... I got a lot of improvement from OVT even it's just 3+weeks for me. Maybe you need some strict diet or a new routine.im doing OVT...so far, got a little leaner...not much of an improvement |
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Dec 27 2008, 03:16 PM
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Senior Member
2,272 posts Joined: Sep 2007
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coz my diet is not on track lol...its year end, with xmas and all, keep eating junk and watching rubbish lol...the workout is fine...its just the diet that is off
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Dec 27 2008, 04:02 PM
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Senior Member
1,522 posts Joined: Mar 2007 From: Kuala Lumpur
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QUOTE(Disciple @ Dec 27 2008, 03:16 PM) coz my diet is not on track lol...its year end, with xmas and all, keep eating junk and watching rubbish lol...the workout is fine...its just the diet that is off yeah, same here, especially back hometown, I eat 1 bugger double special , 1 hotdog special, cornflakes + milk + whey , apple for just breakfast today.  Hey, it's last session u got there. Remember, pics! |
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