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Disciple's journal, Maximum Overload-Training

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TSDisciple	Nov 9 2008, 10:43 AM Show posts by this member only \| Post #21
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Sunday, 9/11/08. Anterior/medial deltoid and rear deltoid. 120 seconds rest between supersets. A1. Military press [Tempo 201] 75 x 5 reps 75 x 5 reps 75 x 5 reps 75 x 5 reps 75 x 5 reps A2. Incline lateral raise [Tempo 602] 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps B1. Alternate dumbell shoulder press [Tempo 201] 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps 35lbs x 5 reps -Testing, turned out, left side didn't have enough strength 30lbs x 5 reps B2. Cable front raise [Tempo 602] 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps C1. Cable row to the neck [Tempo 201] 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps C2. Incline rear deltoid raise [Tempo 602] 15lbs x 5 reps -A little too confident 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps Today's workout was not too hardcore, must be the poundages and the tempo. Those are not my 5 rep maxes, I wanted to use some lighter weights to avoid phailing Also, the Tempo 602 exercises were all f*cked. I didn't follow the tempo, it was just too taxing. Well, at least I finished all the exercises. Kthxbai
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TSDisciple	Nov 11 2008, 02:38 PM Show posts by this member only \| Post #22
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Tuesday, 11/11/08. Chest and back. 120 seconds rest between supersets. A1. Bench press [Tempo 201] 115lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 95lbs x 5 reps A2. Flat dumbell flies [Tempo 602] 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps B1. Incline bench press [Tempo 201] 95lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 110lbs x 5 reps B2. Incline dumbell flies [Tempo 602] 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps C1. Lat pulldown [Tempo 201] 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps C2. 1 Arm Row [Tempo 602] 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps D1 Bent over row [Tempo 201] 95lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps D2. Seated cable row (Medium grip) [Tempo 602] 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps Did inclines first, that's probably the reason I phailed flat bench press. Everything was good except for the flat bench press. Not doing anabolic diet no more. Because everyone is complaining about me, finishing about 25 eggs a week and eating meat everyday WTF Did cycling after weights. Kthxbai
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TSDisciple	Nov 12 2008, 07:36 PM Show posts by this member only \| Post #23
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 12/11/08. Legs and abs. 120 seconds rest between supersets. A1. Squat [Tempo 201] 95lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps A2. DB lunges [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps B1. Seated leg press [Tempo 201] 165lbs x 5 reps 165lbs x 5 reps 165lbs x 5 reps 165lbs x 5 reps B2. Leg curls [Tempo 602] 120lbs x 5 reps 120lbs x 5 reps 120lbs x 5 reps 120lbs x 5 reps C1. Sumo deadlift [Tempo 201] 205lbs x 5 reps 205lbs x 5 reps 205lbs x 5 reps 205lbs x 5 reps 225lbs x 5 reps C2. Deadlift [Tempo 602] Skipped D1 Abs crunch(Weighted) [Tempo 201] Skipped D2. Eagle abs crunches [Tempo 602] Skipped Didn't do much legs. Was on a rush. Tempo were all f*cked. Workout was not hardcore today. Kthxbai
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JustForFun	Nov 13 2008, 03:21 PM Show posts by this member only \| Post #24
Seeker Senior Member 1,281 posts Joined: Sep 2008	Just wondering why you lift with tempo ? That would sustain your performance ... It's either that you get your tempo f*cked up or you decrease the weight to maintain the tempo, just make sure that the last few sets don't shake and get out of form ..
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TSDisciple	Nov 14 2008, 07:20 AM Show posts by this member only \| Post #25
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	because the program requires the user to train with tempo...the catch is to use a weight you can handle for the superset, not too much and not too less, and slowly feel it...
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TSDisciple	Nov 14 2008, 06:53 PM Show posts by this member only \| Post #26
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Friday, 7/11/08. Biceps and triceps. 120 seconds rest between supersets. A1. EZ bar curl [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps A2. DB curls [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs 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. Hammer curls [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps C1. Dips [Tempo 201] BW x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps C2. Decline tricep extension [Tempo 602] 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps D1. Lying tricep extension [Tempo 201] Skipped D2. Cable pressdown [Tempo 602] Skipped The gym was f*cking crowded this morning...wtf...i cant even get a bench for the lying tricep extension...so i skipped that... CF members have been increasing lately...the gym is crowded even in mornings.
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TSDisciple	Nov 16 2008, 11:55 AM Show posts by this member only \| Post #27
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Sunday, 16/11/08. Anterior/medial deltoid and rear deltoid. 120 seconds rest between supersets. A1. Military press [Tempo 201] 80 x 5 reps 80 x 5 reps 75 x 5 reps 75 x 5 reps 75 x 5 reps A2. Incline lateral raise [Tempo 602] 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps B1. Alternate dumbell shoulder press [Tempo 201] 30lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps B2. Cable front raise [Tempo 602] 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps 10lbs x 5 reps C1. Cable row to the neck [Tempo 201] 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps 28lbs x 5 reps C2. Incline rear deltoid raise [Tempo 602] 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps CF has been real crowded lately.
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kurtkob78	Nov 16 2008, 11:59 AM Show posts by this member only \| Post #28
Do your best Senior Member 3,833 posts Joined: Oct 2006 From: Shah Alam	what do you eat ?
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TSDisciple	Nov 16 2008, 01:29 PM Show posts by this member only \| Post #29
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	i was on a diet called the Anabolic Diet 2 and a half months back. it was a high fat diet. 60% fats, 35% protein and 5% carbs. but everyone started complaining about me taking in too much meat, eggs bla bla bla..got into some arguments, and now i'm just eating normal... but i keep my carbs low tho...also i take low gi carbs..and minimize fats...for now
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kurtkob78	Nov 16 2008, 09:23 PM Show posts by this member only \| Post #30
Do your best Senior Member 3,833 posts Joined: Oct 2006 From: Shah Alam	Nice, now I'm practicing anabolic diet too. 5 days low carb high protein, weekend eat anything you want. But still exercise on weekend cause this is when I have time to do exercise. Usually in the weekend I do HIIT. Very taxing to my front thigh. Dono what it's call in bodybuilding
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TSDisciple	Nov 16 2008, 10:41 PM Show posts by this member only \| Post #31
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	when i was doing the AD, i went 5 days on less than 30g of carbs per day, and carb load on weekends. i've never worked out on weekends tho. its usually rest and sleep and eating junks lol... yeah the front thigh part sore? quadriceps...you must be feeling the lactic acid running through...what cardio you do by the way? cycling?
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kurtkob78	Nov 16 2008, 10:45 PM Show posts by this member only \| Post #32
Do your best Senior Member 3,833 posts Joined: Oct 2006 From: Shah Alam	20-30 minutes jogging for cardio. Isnt HIIT consider cardio ? My hit only 5 minutes warmup some stretching and 10 minutes HIIT
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TSDisciple	Nov 16 2008, 10:54 PM Show posts by this member only \| Post #33
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yep... normally 10 minutes of HIIT is enough to get me panting like a dog lol.. i dont do more than that...i mean apart from the 5 minutes warm up and 5 minutes cool down after that...
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TSDisciple	Nov 18 2008, 03:20 PM Show posts by this member only \| Post #34
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Week 3 into OVT. Tuesday, 18/11/08. Chest and back. 120 seconds rest between supersets. A1. Bench press [Tempo 201] 115lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps A2. Flat 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. Incline bench press [Tempo 201] 95lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 95lbs x 5 reps 95lbs x 5 reps B2. 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 C1. Lat pulldown [Tempo 201] 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps 170lbs x 5 reps C2. 1 Arm Row [Tempo 602] 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps D1 Bent over row [Tempo 201] 95lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps D2. Seated cable row (Medium grip) [Tempo 602] 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps There was a lot of pretty chix around today...Got distracted I must say...I was so distracted, I did 25lbs instead of 20lbs for the flies. Wtf. Cycling after that.
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TSDisciple	Nov 18 2008, 03:21 PM Show posts by this member only \| Post #35
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	lol wtf...my warn level decreased... Added on November 18, 2008, 3:23 pmpic related lol This post has been edited by Disciple: Nov 18 2008, 03:23 PM
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TSDisciple	Nov 19 2008, 06:13 PM Show posts by this member only \| Post #36
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 12/11/08. Legs and abs. 120 seconds rest between supersets. A1. Squat [Tempo 201] 95lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 135lbs x 5 reps A2. DB lunges [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps B1. Seated leg press [Tempo 201] 68kg x 5 reps 86kg x 5 reps 105bs x 5 reps 105kg x 5 reps 105kg x 5 reps B2. Leg curls [Tempo 602] 120lbs x 5 reps 120lbs x 5 reps 120lbs x 5 reps 120lbs x 5 reps C1. Sumo deadlift [Tempo 201] 185lbs x 5 reps 225lbs x 3 reps 205lbs x 4 reps 205lbs x 3 reps 205lbs x 3 reps C2. Deadlift [Tempo 602] Skipped D1 Abs crunch(Weighted) [Tempo 201] Skipped D2. Eagle abs crunches [Tempo 602] Skipped Cant reach 5 reps for sumo deadlifts because palms hurt. Caluses... Abs skipped again because many were waiting for the machines. Kthxbai
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TSDisciple	Nov 21 2008, 05:18 PM Show posts by this member only \| Post #37
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Friday, 21/11/08. Biceps and triceps. 120 seconds rest between supersets. A1. EZ bar curl [Tempo 201] 70lbs x 5 reps 70lbs x 5 reps 70lbs x 5 reps 70lbs x 5 reps 70lbs x 5 reps A2. DB curls [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs 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. Hammer curls [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps C1. Dips [Tempo 201] BW x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps C2. Decline tricep extension [Tempo 602] Skipped D1. Lying tricep extension [Tempo 201] 55lbs x 5 reps 55lbs x 5 reps 55lbs x 5 reps 55lbs x 5 reps 55lbs x 5 reps D2. Cable pressdown [Tempo 602] Skipped This post has been edited by Disciple: Nov 27 2008, 05:45 PM
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myvi5949	Nov 21 2008, 08:38 PM Show posts by this member only \| Post #38
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	Keep up the good work.
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TSDisciple	Nov 21 2008, 08:53 PM Show posts by this member only \| Post #39
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	later i post some motivational pics like your journal...haha...maybe tomorow first... post some tits
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myvi5949	Nov 21 2008, 09:12 PM Show posts by this member only \| Post #40
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	QUOTE(Disciple @ Nov 21 2008, 08:53 PM) later i post some motivational pics like your journal...haha...maybe tomorow first... post some tits teeeeets!!! we wan teetttss... no man boobs please.
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