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Disciple's journal, Maximum Overload-Training

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TSDisciple	Nov 4 2008, 03:03 PM, updated 15y ago Show posts by this member only \| Post #1
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Okay, following 5 cycles of HST, I'm now doing a new routine, the Optimized Volume Training by Christian Thibaudeau. This is the link to part 1 of my training diary. In this routine, I will be lifting 4 days per week for 8 weeks. Day 1(Tuesday) - Chest and back Day 2(Wednesday) - Legs and abs Day 4(Friday) - Biceps and triceps Day 6(Sunday) - Anterior/medial deltoid and rear deltoid It's a 5x5 program where you superset 2 exercises of the same muscle group with just 2 minutes rest in between. Current weight = 75kg BF = 19% Height = 168cm ====================================================================================================== Starting Maximum Overload-Training on Monday, 5.1.09 This is the plan: Monday - Legs Tuesday - Arms, abs and cardio Wednesday - Shoulders and traps Thursday - Rest or cardio Friday - Chest Saturday - Rest Sunday - Back 12 weeks cycle. Status - Culking. Will take 1 week SD upon completion. Lets do this. Done with culking. This is the 7th week on Max-OT, gained 5kgs. I'm now at 79kg. I plan to cut after my SD. Most probably following OVT and the anabolic diet again, or maybe i should try HVT, hmm, still thinking about it, anyways, here are my stats as at now [below]. ======================================================================================================= Stats as at Sunday, 22.2.09 Height: 5'6.0" (1.68 m) Waist: 36" (91.44 cm) Weight: 173.8 lb (79.0 kg) Thighs: 21.5" (54.61 cm) Bodyfat: 25% Calves: 15.5" (39.37 cm) Chest: 42" (106.68 cm) Forearms: 10.5" (26.67 cm) Arms: 14.5" (36.83 cm) Shoulders: Hips: 39" (99.06 cm) Motivation. Bulking for endomorphs This post has been edited by Disciple: Apr 11 2009, 08:09 PM
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TSDisciple	Nov 4 2008, 03:04 PM Show posts by this member only \| Post #2
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Tuesday, 4/11/08. Chest and back. 120 seconds rest between supersets. A1. Bench press [Tempo 201] 135lbs x 5 reps -Got overly excited 125lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 120lbs x 5 reps -Fatigue by now 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 95lbs x 5 reps 95lbs x 5 reps 95lbs x 5 reps 95lbs 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 Today's workout was full of power, everything seems fine except for the tempo part, can't really follow the tempo especially when the muscles are numb...My chest, shoulders and arms were numb at the end of the workout. Went cycling right after that. =============================== This post has been edited by Disciple: Jul 4 2009, 08:48 AM
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jamis	Nov 5 2008, 12:19 PM Show posts by this member only \| Post #3
Sometime just need to LOL. Senior Member 3,385 posts Joined: Jan 2003	Looks awesome i mean ur avatar haha.
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TSDisciple	Nov 5 2008, 04:56 PM Show posts by this member only \| Post #4
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(jamis @ Nov 5 2008, 12:19 PM) Looks awesome i mean ur avatar haha. lulz...thanks dude
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TSDisciple	Nov 5 2008, 05:07 PM Show posts by this member only \| Post #5
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 5/11/08. Legs and abs. 120 seconds rest between supersets. A1. Squat [Tempo 201] 115lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 120lbs x 5 reps 115lbs 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] 145lbs x 5 reps 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 120lbs x 5 reps C1. Sumo deadlift [Tempo 201] 185lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps C2. Deadlift [Tempo 602] Skipped D1 Abs crunch(Weighted) [Tempo 201] Skipped D2. Eagle abs crunches [Tempo 602] Skipped Man, workout today was tough. I had problems gripping the bar for the squats, chest, back and biceps were sore. I've even skipped the deadlift and abs exercises because I just didn't the strength to superset those anymore not to mention the sore I got from yesterday's hardcore exercises. No exercises for me tomorrow, well maybe a 30-45 minutes incline walk on the threadmil but thats it lulz.
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TSDisciple	Nov 7 2008, 01:29 PM Show posts by this member only \| Post #6
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] 70lbs 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] Skipped C2. Decline tricep extension [Tempo 602] Skipped 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] 24.5 x 5 reps 24.5 x 5 reps 24.5 x 5 reps 24.5 x 5 reps 24.5 x 5 reps Skipped the dips and decline tricep extensions because my chest is still sore after Tuesday's workout. Legs are still sore. Today's workout is okay. Didn't count any calories this week, too busy with assignments. Maybe next week ya. Kthxbai.
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TSDisciple	Nov 7 2008, 04:36 PM Show posts by this member only \| Post #7
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	a workout diary without pics is just boring so here goes lol [attachmentid=661980]
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N0eL	Nov 7 2008, 06:26 PM Show posts by this member only \| Post #8
Regular Senior Member 1,479 posts Joined: Jan 2003 From: K.Lumpur	Eh bro, U were at MV this morning wearing blue jersey?
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TSDisciple	Nov 7 2008, 06:40 PM Show posts by this member only \| Post #9
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(N0eL @ Nov 7 2008, 06:26 PM) Eh bro, U were at MV this morning wearing blue jersey? wow...how you know dude?
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yeeck	Nov 7 2008, 08:05 PM Show posts by this member only \| Post #10
Look at all my stars!! Senior Member 3,572 posts Joined: Apr 2006	QUOTE(Disciple @ Nov 7 2008, 06:40 PM) wow...how you know dude? Maybe he was ogling at your body based on your pic above in the locker room. Ha ha.
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asciii	Nov 7 2008, 10:27 PM Show posts by this member only \| Post #11
Why So Serious? Senior Member 858 posts Joined: Apr 2006 From: Binary World	kantoi..hahaha
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TSDisciple	Nov 7 2008, 10:36 PM Show posts by this member only \| Post #12
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	lulz...haha
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N0eL	Nov 8 2008, 12:40 AM Show posts by this member only \| Post #13
Regular Senior Member 1,479 posts Joined: Jan 2003 From: K.Lumpur	I saw you doing tricep extention in front of me when I was deadlifting I think. Good form ~!!
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bata	Nov 8 2008, 03:29 AM Show posts by this member only \| Post #14
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	traps n waist need work...lolz Chow
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TSDisciple	Nov 8 2008, 08:31 AM Show posts by this member only \| Post #15
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(N0eL @ Nov 8 2008, 12:40 AM) I saw you doing tricep extention in front of me when I was deadlifting I think. Good form ~!! ohh!! you're the dude deadlifting at the power rack...thanks dude your deadlift good form oso marr...next time workout again larr QUOTE(bata @ Nov 8 2008, 03:29 AM) traps n waist need work...lolz Chow lulz, the waist really need work...i cant seem to get it to 30"
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asciii	Nov 8 2008, 10:26 AM Show posts by this member only \| Post #16
Why So Serious? Senior Member 858 posts Joined: Apr 2006 From: Binary World	which gym u guys go to?
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TSDisciple	Nov 8 2008, 10:40 AM Show posts by this member only \| Post #17
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	California Fitness, come and join us lol
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asciii	Nov 8 2008, 11:16 AM Show posts by this member only \| Post #18
Why So Serious? Senior Member 858 posts Joined: Apr 2006 From: Binary World	i just reactivated my membership at fitness first curve ler..really2 need to bulk up and build muscle on da way..
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TSDisciple	Nov 9 2008, 10:34 AM Show posts by this member only \| Post #19
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(asciii @ Nov 8 2008, 11:16 AM) i just reactivated my membership at fitness first curve ler..really2 need to bulk up and build muscle on da way.. ohh..you stopped halfway the last time?
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asciii	Nov 9 2008, 10:38 AM Show posts by this member only \| Post #20
Why So Serious? Senior Member 858 posts Joined: Apr 2006 From: Binary World	had to go outstation for almost a year to a place without FF. So had to stop
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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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TSDisciple	Nov 24 2008, 12:08 AM Show posts by this member only \| Post #41
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Sunday, 23/11/08. 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 30lbs x 5 reps 35lbs x 5 reps 40lbs x 5 reps 40lbs 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 No form today. Most probably not enough sleep. This post has been edited by Disciple: Nov 30 2008, 07:55 AM
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TSDisciple	Nov 24 2008, 06:53 AM Show posts by this member only \| Post #42
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(myvi5949 @ Nov 21 2008, 09:12 PM) teeeeets!!! we wan teetttss... no man boobs please. here's the tits i promised... » Click to show Spoiler - click again to hide... «
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nottikid	Nov 24 2008, 01:46 PM Show posts by this member only \| Post #43
Getting Started Junior Member 208 posts Joined: Aug 2008	omg you are huge.
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TSDisciple	Nov 24 2008, 04:41 PM Show posts by this member only \| Post #44
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	nah, i think you just got tricked...those are all fats...haha
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nottikid	Nov 25 2008, 02:56 AM Show posts by this member only \| Post #45
Getting Started Junior Member 208 posts Joined: Aug 2008	no i meant in here QUOTE(Disciple @ Nov 24 2008, 06:53 AM) here's the tits i promised... » Click to show Spoiler - click again to hide... «
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bata	Nov 25 2008, 03:00 AM Show posts by this member only \| Post #46
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	whos' that? and why Japs are HUGE ... lol Chow
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TSDisciple	Nov 25 2008, 07:19 AM Show posts by this member only \| Post #47
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(nottikid @ Nov 25 2008, 02:56 AM) no i meant in here QUOTE(bata @ Nov 25 2008, 03:00 AM) whos' that? and why Japs are HUGE ... lol Chow owh..my bad.. i dont know who is that..but she is definitely one hot chick and kinda look like a classmate of mine This post has been edited by Disciple: Nov 25 2008, 07:20 AM
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JustForFun	Nov 25 2008, 09:02 AM Show posts by this member only \| Post #48
Seeker Senior Member 1,281 posts Joined: Sep 2008	QUOTE(Disciple @ Nov 25 2008, 07:19 AM) owh..my bad.. i dont know who is that..but she is definitely one hot chick and kinda look like a classmate of mine So that's your source of motivation
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TSDisciple	Nov 25 2008, 03:06 PM Show posts by this member only \| Post #49
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Week 4 Tuesday, 25/11/08. Chest and back. 120 seconds rest between supersets. A1. Bench press [Tempo 201] 115lbs x 5 reps 115lbs x 5 reps 125lbs x 5 reps 125lbs x 5 reps 125lbs 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 95lbs x 5 reps 105lbs x 5 reps 105lbs x 5 reps 95lbs 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 125lbs x 5 reps 125lbs x 5 reps 125lbs 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 Wow..CF's toilet stinks of shit. I mean i almost puked when i went in to take a leak. I mean really, the smell of shit was everywhere lol...No ventilation and the shit smell was everywhere. This post has been edited by Disciple: Nov 25 2008, 03:07 PM
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TSDisciple	Nov 25 2008, 03:08 PM Show posts by this member only \| Post #50
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(JustForFun @ Nov 25 2008, 09:02 AM) So that's your source of motivation yep motivation
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bata	Nov 25 2008, 04:45 PM Show posts by this member only \| Post #51
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	i want to know her....loll....if "that" also the same Chow
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nottikid	Nov 26 2008, 01:15 AM Show posts by this member only \| Post #52
Getting Started Junior Member 208 posts Joined: Aug 2008	huhuhuhu i thought it s you
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TSDisciple	Nov 26 2008, 07:27 AM Show posts by this member only \| Post #53
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	lol you guys...anyway » Click to show Spoiler - click again to hide... « motivation...better put a spoiler to it dont wanna get banhammered for this lol...my warn level is reaching its all year high already This post has been edited by Disciple: Nov 26 2008, 07:28 AM
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TSDisciple	Nov 27 2008, 10:24 AM Show posts by this member only \| Post #54
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 26/11/08. Legs and abs. 120 seconds rest between supersets. A1. Squat [Tempo 201] 95lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 135lbs 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 105kg 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 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 Abs skipped again because many were waiting for the machines. Kthxbai tits later
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TSDisciple	Nov 28 2008, 05:24 PM Show posts by this member only \| Post #55
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Friday, 28/11/08. Biceps and triceps. 120 seconds rest between supersets. A1. EZ bar curl [Tempo 201] 75lbs x 5 reps 75lbs x 5 reps 75lbs x 5 reps 75lbs x 5 reps 75lbs 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 +10lbs x 5 reps BW +10lbs x 5 reps BW +10lbs x 5 reps BW +10lbs x 5 reps BW +10lbs x 5 reps C2. Decline tricep extension [Tempo 602] 60lbs x 5 reps 60lbs x 5 reps 60lbs x 5 reps 60lbs x 5 reps 60lbs x 5 reps D1. Lying tricep extension [Tempo 201] 60lbs x 5 reps 60lbs x 5 reps 60lbs x 5 reps 60lbs x 5 reps 60lbs x 5 reps D2. Cable pressdown [Tempo 602] 28 x 5 reps 28 x 5 reps 28 x 5 reps 28 x 5 reps 28 x 5 reps Hurray, I finally managed to do weighted dips. Awesome.
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TSDisciple	Nov 28 2008, 05:26 PM Show posts by this member only \| Post #56
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	anyways, here are the tits i promised » Click to show Spoiler - click again to hide... «
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TSDisciple	Nov 30 2008, 11:44 AM Show posts by this member only \| Post #57
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Sunday, 30/11/08. Anterior/medial deltoid and rear deltoid. 120 seconds rest between supersets. A1. Military press [Tempo 201] 75 x 5 reps 75 x 5 reps 80 x 5 reps 80 x 5 reps 85 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 40lbs x 5 reps 40lbs 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] 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 deltoid raise [Tempo 602] 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps
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ExpZero	Nov 30 2008, 12:26 PM Show posts by this member only \| Post #58
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	I'm interested to this program as well. Do you kind to explain what is tempo of 201 and 602? Basically this program is all about superset right?
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SUSProtester	Nov 30 2008, 12:34 PM Show posts by this member only \| Post #59
Casual Junior Member 328 posts Joined: Sep 2008 From: Fox River Status:Wanted	tempo = speed? Do show some progressive pics .
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TSDisciple	Nov 30 2008, 01:34 PM Show posts by this member only \| Post #60
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Nov 30 2008, 12:26 PM) I'm interested to this program as well. Do you kind to explain what is tempo of 201 and 602? Basically this program is all about superset right? Nice, the tempo of 201 means this # Example: 2/0/1 # Eccentric / Stretched / Concentric so taking the bench press for example, it means you lower the bar in 2 seconds, no pause, then push up in 1 sec. another example would be if you're doing dumbell rows, you lower the DB in 2 seconds and pulling it up in 1sec. another example would be when you are doing pull ups, the eccentric movement will be when you lower yourself down (extending the arms) while the concentric movement is when you pull yourself up. to keep it simple i always think of it this way, concentric is when we are putting effort while eccentric is the phase which is easier (or in other words you relax abit). QUOTE(Protester @ Nov 30 2008, 12:34 PM) tempo = speed? Do show some progressive pics . tempo yeah speed... what pics we talking about here togtfo
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SUSProtester	Nov 30 2008, 04:19 PM Show posts by this member only \| Post #61
Casual Junior Member 328 posts Joined: Sep 2008 From: Fox River Status:Wanted	QUOTE(Disciple @ Nov 30 2008, 01:34 PM) Nice, the tempo of 201 means this # Example: 2/0/1 # Eccentric / Stretched / Concentric so taking the bench press for example, it means you lower the bar in 2 seconds, no pause, then push up in 1 sec. another example would be if you're doing dumbell rows, you lower the DB in 2 seconds and pulling it up in 1sec. another example would be when you are doing pull ups, the eccentric movement will be when you lower yourself down (extending the arms) while the concentric movement is when you pull yourself up. to keep it simple i always think of it this way, concentric is when we are putting effort while eccentric is the phase which is easier (or in other words you relax abit). tempo yeah speed... what pics we talking about here togtfo Aiseh. no interested with u t. Show some sexy back. week by week. See if there's different.
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TSDisciple	Nov 30 2008, 04:41 PM Show posts by this member only \| Post #62
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	nah, i think tits are better...i post some tits every week...you also contribute abit larr..
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ExpZero	Nov 30 2008, 08:32 PM Show posts by this member only \| Post #63
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Nov 30 2008, 01:34 PM) Nice, the tempo of 201 means this # Example: 2/0/1 # Eccentric / Stretched / Concentric so taking the bench press for example, it means you lower the bar in 2 seconds, no pause, then push up in 1 sec. another example would be if you're doing dumbell rows, you lower the DB in 2 seconds and pulling it up in 1sec. another example would be when you are doing pull ups, the eccentric movement will be when you lower yourself down (extending the arms) while the concentric movement is when you pull yourself up. to keep it simple i always think of it this way, concentric is when we are putting effort while eccentric is the phase which is easier (or in other words you relax abit). tempo yeah speed... what pics we talking about here togtfo Ok, get it. I'll start this training monday. I like the superset in this tranning as it will help me sweat like hell. QUOTE(Disciple @ Nov 26 2008, 07:27 AM) » Click to show Spoiler - click again to hide... « I like this more even there is no tits, this explained well why all my ex is aeroplane.
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TSDisciple	Nov 30 2008, 10:18 PM Show posts by this member only \| Post #64
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	lol...good luck dude...yeah, supersets takes my breath away....
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SUSProtester	Nov 30 2008, 11:50 PM Show posts by this member only \| Post #65
Casual Junior Member 328 posts Joined: Sep 2008 From: Fox River Status:Wanted	Yo dis, ur waist sized 32?
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bata	Dec 1 2008, 01:01 AM Show posts by this member only \| Post #66
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	QUOTE(Disciple @ Nov 28 2008, 05:26 PM) anyways, here are the tits i promised » Click to show Spoiler - click again to hide... « Harumi Nemoto FTW but her waist quite huge... Chow
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ExpZero	Dec 1 2008, 01:28 PM Show posts by this member only \| Post #67
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	Hey man, Do you do only 5X5 for abs? I feel nothing even with weight. I think I need at least 15 reps for abs exercise to feel something.
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TSDisciple	Dec 1 2008, 11:32 PM Show posts by this member only \| Post #68
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(bata @ Dec 1 2008, 01:01 AM) Harumi Nemoto FTW but her waist quite huge... Chow wow..thanks for the name lol...i didnt know her name QUOTE(ExpZero @ Dec 1 2008, 01:28 PM) Hey man, Do you do only 5X5 for abs? I feel nothing even with weight. I think I need at least 15 reps for abs exercise to feel something. hmm..i skipped abs for a few weeks already...but from what i planned, i was supposed to do 5 reps of weighted crunches on the abs machine...in my gym there are those ab machines where they have a weight stack just beside you...yup, with those i think you'll feel the "umph" on the abs even though its only 5 reps....
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ExpZero	Dec 1 2008, 11:54 PM Show posts by this member only \| Post #69
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	nonono, I think I'll modified the abs to 15x5. 5X5 if 10kg plate, cannot wake up, if 5kg, no feel. So, I'll take 5kg with 15reps
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TSDisciple	Dec 1 2008, 11:57 PM Show posts by this member only \| Post #70
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	you doing the sit ups on a decline bench right? wow, holding the weight plates is hard enough not to mention getting up and repeating it for 15 reps haha...
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ExpZero	Dec 2 2008, 12:33 AM Show posts by this member only \| Post #71
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	Yes, decline, it isn't hard I guess, maybe I got stronger abs cause when I was young, I wanted 6 packs very hard. I sit up everyday...yes everyday for about 50 times....after about half a year...I able to get the dumbell behind my neck for sit up. The hardest sit up is you drop your body down until you touch the floor, then you wake up again without curl your back. Tried OVT today, don't have enrgy, able to do bench press at 60kg(left+right+bar) first few set then reduce to 50kg...
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TSDisciple	Dec 2 2008, 07:56 AM Show posts by this member only \| Post #72
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Dec 2 2008, 12:33 AM) Yes, decline, it isn't hard I guess, maybe I got stronger abs cause when I was young, I wanted 6 packs very hard. I sit up everyday...yes everyday for about 50 times....after about half a year...I able to get the dumbell behind my neck for sit up. The hardest sit up is you drop your body down until you touch the floor, then you wake up again without curl your back. Tried OVT today, don't have enrgy, able to do bench press at 60kg(left+right+bar) first few set then reduce to 50kg... yeah...me too...i cant bench my max with this...its always that i have to adjust + - the weights to suit my energy level for the next set lol...and man you'll feel your chest and arms numb... i remembered i was fatigue for almost a week when i first started OVT.
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ExpZero	Dec 2 2008, 10:21 AM Show posts by this member only \| Post #73
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	Damn, it's sad cuz I was able to bench 70kg, but my maximum is 60kg after take a break for about 3 months. My hand is still very sore now even I drank 3 shakes(post breakfast, postworkout, prebed) by hoping it will be fasten up my arm recovery yesterday. I tend to forget the 201 and 602 tempo when workout, maybe I'm not use to it. hey dude, why don't you list out your diet?
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TSDisciple	Dec 2 2008, 03:44 PM Show posts by this member only \| Post #74
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Dec 2 2008, 10:21 AM) Damn, it's sad cuz I was able to bench 70kg, but my maximum is 60kg after take a break for about 3 months. My hand is still very sore now even I drank 3 shakes(post breakfast, postworkout, prebed) by hoping it will be fasten up my arm recovery yesterday. I tend to forget the 201 and 602 tempo when workout, maybe I'm not use to it. hey dude, why don't you list out your diet? haha...me too, my bench was far more before i started this program...but what's most important is the form...my chest was sore for about a week when i first started...the weeks after that it gets better, dont worry... as for the tempo, i guess you're not use to it yet...give it a few more tries and i believe you'll get use to it...the tempo part, 602, is actually quite taxing lol, you gotta feel the pump all the way...sometimes the fatigue is just too much that i cant follow the tempos lol... oh, as for my meals, its full of pork and fried stuff...i think i'll post it up later tonight or tomorrow...
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TSDisciple	Dec 2 2008, 03:57 PM Show posts by this member only \| Post #75
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Its week 5 already, its time to change it up a little. Tuesday, 2/12/08. 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 45lbs x 5 reps 45lbs x 5 reps A2. Low-Incline dumbell flies [Tempo 602] 20lbs x 5 reps 20lbs x 5 reps 20lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps B1. Weighted Dips [Tempo 201] BW x 5 reps BW+10lbs x 5 reps BW+10lbs x 5 reps BW+10lbs x 5 reps BW+10lbs x 5 reps B2. 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 C1. Pullovers [Tempo 201] 30lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps C2. One arm dumbell row [Tempo 602] 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps D1. T-bar rows [Tempo 201] 70lbs x 5 reps 70lbs x 5 reps 70lbs x 5 reps 70lbs x 5 reps 70lbs 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 Went cycling after that. Man, I'm tired. Kthxbai. Tits later. And a diet log too.
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ExpZero	Dec 2 2008, 05:34 PM Show posts by this member only \| Post #76
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 2 2008, 03:44 PM) haha...me too, my bench was far more before i started this program...but what's most important is the form...my chest was sore for about a week when i first started...the weeks after that it gets better, dont worry... as for the tempo, i guess you're not use to it yet...give it a few more tries and i believe you'll get use to it...the tempo part, 602, is actually quite taxing lol, you gotta feel the pump all the way...sometimes the fatigue is just too much that i cant follow the tempos lol... oh, as for my meals, its full of pork and fried stuff...i think i'll post it up later tonight or tomorrow... Yea, always forget to follow the tempo, I have to remind myself everytime I take the barbell, dumbbell for the tempo. The 602 is really...really... Hm...today i squat for 100kg, some of the big guy at my gym place look at me (well, I'm not that big, I'm 80kg, they are like 100kg) because they squat for 105kg and I able to squat for 100kg. I feel that they are talking some nonsense behind of me, because I accidentally heard they said "Some people lift for so heavy also grow so slow". I was like F*** you, non of your business, I don't want too be 100kg like you, I just want to maintain 80kg and convert all to muscle. PS: Post moooarrrr leng lui!!
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TSDisciple	Dec 2 2008, 06:07 PM Show posts by this member only \| Post #77
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	wow...100kg? thats like double my max lol..i have weak legs... who cares what they said...you gotta get used to it...i get alot of this shit always...people trying to look down or bring you down...but you always gotta stay strong... read my siggy lol.. tits later
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ExpZero	Dec 2 2008, 09:18 PM Show posts by this member only \| Post #78
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 2 2008, 06:07 PM) wow...100kg? thats like double my max lol..i have weak legs... who cares what they said...you gotta get used to it...i get alot of this shit always...people trying to look down or bring you down...but you always gotta stay strong... read my siggy lol.. tits later lol, haha, damn, the whole body of mine is so sore. I'm taking 3 shake+xtend nowadays with this OVT. But my body still very pain+sore. What's the time you used to complete all the workout? I finish it within 45 minutes, and do some extra isolated exercise until reach 1 hour while consuming my postworkout shake. tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits tits LOL, I learn this from kopitiam
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TSDisciple	Dec 2 2008, 09:23 PM Show posts by this member only \| Post #79
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	lol..kopitiam is the place to stay man... i think you should rest moar...you'll get used to the soreness haha... hey whats xtend by the way? i've heard this in some thread in garage sales....its BCAA? or creatine lol aiya...tits later haha...
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ExpZero	Dec 2 2008, 09:36 PM Show posts by this member only \| Post #80
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 2 2008, 09:23 PM) lol..kopitiam is the place to stay man... i think you should rest moar...you'll get used to the soreness haha... hey whats xtend by the way? i've heard this in some thread in garage sales....its BCAA? or creatine lol aiya...tits later haha... It's BCAA, for pre and during, the taste is awesome, really good, abit sour, I like it very much. Just that even though many people have been commenting about Xtend is very good for muscle recovery and energy and growth, but I don't feel much. I read at bodybuilding.com's forum, some of them is taking it even when rest. I meant shake between meal and they take 8 scoops per day. WTF, super rich man, the whole 1kg only got 30 servings, and they take 8 servings perday, 4 days finish, I can't afford , sometimes I also not taking full 1 scoop cuz too scare to see it empty...lol Hmm...1 question, do you take dextrose for postworkout? I meant the normal Glucolin "tenaga segera setiap hari"? I'm scare take too much dextrose will lead to fat storage This post has been edited by ExpZero: Dec 2 2008, 09:38 PM
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TSDisciple	Dec 2 2008, 09:42 PM Show posts by this member only \| Post #81
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	i used to take dextrose for preworkout last time...now no more...coz i dont take any pre workout shakes or during workout shakes...no money lol.. i eat my breakfast, then 1.5 hours after that i will go for workout...full of energy marr...no need glucolin already...haha.. i thought of buying BCAA for during workout but no money leh...haha...so i thought of sticking to whey for post workout and pre bed... This post has been edited by Disciple: Dec 2 2008, 09:46 PM
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TSDisciple	Dec 2 2008, 09:47 PM Show posts by this member only \| Post #82
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Meals for today. Breakfast: 4 slices bacon + 3 eggs scrambled + olive oil Post-workout: 2 scoops whey (48g protein) Lunch: Stir fried spicy pork (lean) Tea: Leftovers from lunch Dinner: Beansprouts + cucumber + spring onions + chicken (yes with skin) Pre-Bed: 1 scoop whey(24g protein) + cheese Added on December 2, 2008, 9:50 pm » Click to show Spoiler - click again to hide... « This post has been edited by Disciple: Dec 2 2008, 09:50 PM
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ExpZero	Dec 2 2008, 10:28 PM Show posts by this member only \| Post #83
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 2 2008, 09:42 PM) i used to take dextrose for preworkout last time...now no more...coz i dont take any pre workout shakes or during workout shakes...no money lol.. i eat my breakfast, then 1.5 hours after that i will go for workout...full of energy marr...no need glucolin already...haha.. i thought of buying BCAA for during workout but no money leh...haha...so i thought of sticking to whey for post workout and pre bed... But do you take glucolin for post workout? Hm...2 scoop won't too much right? Don't want unwanted fat lol. QUOTE(Disciple @ Dec 2 2008, 09:47 PM) Meals for today. Breakfast: 4 slices bacon + 3 eggs scrambled + olive oil Post-workout: 2 scoops whey (48g protein) Lunch: Stir fried spicy pork (lean) Tea: Leftovers from lunch Dinner: Beansprouts + cucumber + spring onions + chicken (yes with skin) Pre-Bed: 1 scoop whey(24g protein) + cheese Added on December 2, 2008, 9:50 pm » Click to show Spoiler - click again to hide... « Btw, how do you consume olive oil? Just drink them? It's a kind of oil right? » Click to show Spoiler - click again to hide... « This bra doesn't fir her, my hand fit her
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TSDisciple	Dec 2 2008, 10:37 PM Show posts by this member only \| Post #84
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	no glucolin for post workout...only 2 scoops whey...wont too much larr dont worry... i fry the eggs with olive oil...dont worry you wont get fat haha...i eat fats + protein only...and i limit my carbs to 30g per day only... you worried on getting fat ke?
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ExpZero	Dec 2 2008, 11:09 PM Show posts by this member only \| Post #85
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 2 2008, 10:37 PM) no glucolin for post workout...only 2 scoops whey...wont too much larr dont worry... i fry the eggs with olive oil...dont worry you wont get fat haha...i eat fats + protein only...and i limit my carbs to 30g per day only... you worried on getting fat ke? LOL, uhm...I think I'm endomorphs, I gain fat and loss fat quite fast and easy. Eat more abit = grow fat, eat less abit = fat missing d. Oh, you choose olive oil then those normal oil. I might get one as well, I'm sick of steam, hard-boiled, soft-boiled egg, now I'm eating fry egg. It's usually come with a small bottle like this 1 right? How much do they cost?
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TSDisciple	Dec 2 2008, 11:29 PM Show posts by this member only \| Post #86
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yup extra virgin olive oil...costs around RM20 for 500ml yeah im endo too...you taking in alot of carbs?
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ExpZero	Dec 2 2008, 11:37 PM Show posts by this member only \| Post #87
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 2 2008, 11:29 PM) yup extra virgin olive oil...costs around RM20 for 500ml yeah im endo too...you taking in alot of carbs? Tomorrow go giant find Just carb for my lunch = pre workout. Dinner I'll cook some cauliflower or broccoli + fry 2-5egg(usually 3) + 1 hot dog + 2 lean meat. Tomorrow your rest dayt?
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TSDisciple	Dec 2 2008, 11:42 PM Show posts by this member only \| Post #88
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	nope tomorrow is legs + abs..i dont have rest day lol the days when im not lifting i will go cycling...cardio.
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ExpZero	Dec 3 2008, 10:49 AM Show posts by this member only \| Post #89
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 2 2008, 11:42 PM) nope tomorrow is legs + abs..i dont have rest day lol the days when im not lifting i will go cycling...cardio. Oh i c, so hardworking. I'm thinking to off today lol
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TSDisciple	Dec 3 2008, 01:06 PM Show posts by this member only \| Post #90
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 3/12/2008 Went to the gym. Wasted my time there. Didn't exercise tho. There was this pain in my left knee, I didn't want to stress it more, so I didn't exercise today.
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TSDisciple	Dec 3 2008, 01:07 PM Show posts by this member only \| Post #91
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Dec 3 2008, 10:49 AM) Oh i c, so hardworking. I'm thinking to off today lol lol..i teman you off today...
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ExpZero	Dec 3 2008, 01:12 PM Show posts by this member only \| Post #92
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 3 2008, 01:07 PM) lol..i teman you off today... lol, sorry dude, I make up my mind to have some HIIT or normal jog at 3pm later You studying or working? Cuz I see you quite free lurking at here lol
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TSDisciple	Dec 3 2008, 01:14 PM Show posts by this member only \| Post #93
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	wow you reply fast lol...still studying...i dont lurk often punya...lately been lurking quite alot as i need to finish up my thesis...need to type alot... so spam part time aahahah
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ExpZero	Dec 3 2008, 01:28 PM Show posts by this member only \| Post #94
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 3 2008, 01:14 PM) wow you reply fast lol...still studying...i dont lurk often punya...lately been lurking quite alot as i need to finish up my thesis...need to type alot... so spam part time aahahah kakakaka, where you studying? PJ? Uhm...I'm also quite free cuz now is study week
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TSDisciple	Dec 3 2008, 01:36 PM Show posts by this member only \| Post #95
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	UTAR Sg. Long lol..you? me too, im have 1 week study week nao...but all i do is spam lol
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ExpZero	Dec 3 2008, 01:41 PM Show posts by this member only \| Post #96
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 3 2008, 01:36 PM) UTAR Sg. Long lol..you? me too, im have 1 week study week nao...but all i do is spam lol UTAR PJ campus lol. meh...lazy to study
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TSDisciple	Dec 3 2008, 01:59 PM Show posts by this member only \| Post #97
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	ohh...we has a utarian gang in HnF...you what year already? what course? PR? i got a friend studying PR and another studying brodcasting tehre lol
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jamis	Dec 3 2008, 02:07 PM Show posts by this member only \| Post #98
Sometime just need to LOL. Senior Member 3,385 posts Joined: Jan 2003	QUOTE(ExpZero @ Dec 2 2008, 10:28 PM) But do you take glucolin for post workout? Hm...2 scoop won't too much right? Don't want unwanted fat lol. Btw, how do you consume olive oil? Just drink them? It's a kind of oil right? » Click to show Spoiler - click again to hide... « This bra doesn't fir her, my hand fit her Dammit that spoiler, i gona report u AHHAHAHA. jkjk. i open it in my office and , luckily is lunch time, everyone is out Hey buddy, check out anabolic diet which i have just learnt from 4rings, it looks really awesome wif those low carbs diet.
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TSDisciple	Dec 3 2008, 02:11 PM Show posts by this member only \| Post #99
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	haha dude...dont report me..my warn level is at 80% already...im actually on AD for quite some time already dude lol...i think about 3-4 months already...i think im the only one here doing the diet besides 4rings..and it actually works..my bf fell lol... yeah, you can seek advices from 4rings...he's a great and friendly dude..he will help you...
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jamis	Dec 3 2008, 02:15 PM Show posts by this member only \| Post #100
Sometime just need to LOL. Senior Member 3,385 posts Joined: Jan 2003	yeah i just got his ans from the diet corner, awesome advice, and those recipe i found is awesome. but i still trying very hard to stick with the meal plan, it not very convenient to bring ard those stuff. i tried my best just to stuff wif 1 sccop whey + 200g of sunflower seed or... i think i gona bring my olive oil to work hahaha.
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TSDisciple	Dec 3 2008, 02:18 PM Show posts by this member only \| Post #101
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yup, you'll get used to it...tell you the truth, i now cook to skool lol...everyone will be like wtf...when they see me eat from a tupper ware in skool lol.. good luck on your diet brah...by the way, you know where can i get sunflower seeds or flaxseeds in kl? ive been searching for quite some time already
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jamis	Dec 3 2008, 02:26 PM Show posts by this member only \| Post #102
Sometime just need to LOL. Senior Member 3,385 posts Joined: Jan 2003	those thing can easily be found in my plc here thou, i always get it from Jaya33 in section 14 PJ the supermarket inside, they have all sort of nuts u wish to have and is organic summore. yeah, i think i gona cook meatball + cheese salad for my lunch, those carbs lunch is not going to help me in anything beside sleepiness.
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ExpZero	Dec 3 2008, 02:33 PM Show posts by this member only \| Post #103
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 3 2008, 01:59 PM) ohh...we has a utarian gang in HnF...you what year already? what course? PR? i got a friend studying PR and another studying brodcasting tehre lol Actuarial science next year year3. QUOTE(jamis @ Dec 3 2008, 02:07 PM) Dammit that spoiler, i gona report u AHHAHAHA. jkjk. i open it in my office and , luckily is lunch time, everyone is out Hey buddy, check out anabolic diet which i have just learnt from 4rings, it looks really awesome wif those low carbs diet. what's the anabolic diet? diet corner? LYN got diet corner meh? 4rings 4rings....where are you...
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jamis	Dec 3 2008, 02:41 PM Show posts by this member only \| Post #104
Sometime just need to LOL. Senior Member 3,385 posts Joined: Jan 2003	http://forum.lowyat.net/topic/301136/+800 refer the link u got to google for that diet, very interesting stuff to read.
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TSDisciple	Dec 3 2008, 02:41 PM Show posts by this member only \| Post #105
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	here brah
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ExpZero	Dec 3 2008, 04:40 PM Show posts by this member only \| Post #106
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	Hmm..no offense, those are something basic about nutrition right? I'm following this http://www.scivationbooks.com/books/cutdie...OverVolume4.pdf
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TSDisciple	Dec 3 2008, 05:14 PM Show posts by this member only \| Post #107
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Dec 3 2008, 04:40 PM) Hmm..no offense, those are something basic about nutrition right? I'm following this http://www.scivationbooks.com/books/cutdie...OverVolume4.pdf thanks for sharing...i didn't know about this cut diet lol... im on AD, maybe few more months i'll try this cut diet
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ExpZero	Dec 3 2008, 05:39 PM Show posts by this member only \| Post #108
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	I always lurking around for some e-knowledge. This cut diet do increase my knowledge about everything by a lot. This post has been edited by ExpZero: Dec 3 2008, 05:54 PM
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TSDisciple	Dec 4 2008, 02:55 PM Show posts by this member only \| Post #109
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	weh got any good info share with me ya...
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TSDisciple	Dec 5 2008, 02:02 PM Show posts by this member only \| Post #110
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Friday, 5/12/08. Biceps and triceps. 120 seconds rest between supersets. A1. Straight barbell curl [Tempo 201] 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs x 5 reps 65lbs 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. 1-arm cable curls [Tempo 602] 7.5lbs x 5 reps 7.5lbs x 5 reps 7.5lbs x 5 reps 7.5lbs x 5 reps 7.5lbs x 5 reps C1. Overhead rope tricep extensions [Tempo 201] 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs 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] Skipped D2. Cable pressdown [Tempo 602] Skipped Someone please remind me to study when you see me online on LYN. Man I'm way behind schedule. Of course, tits later.
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SUSProtester	Dec 6 2008, 02:24 AM Show posts by this member only \| Post #111
Casual Junior Member 328 posts Joined: Sep 2008 From: Fox River Status:Wanted	Yo study ya.. now i got plenty of time to study . maybe i'll exercise and lose some weights too. Copy pasta your ways lol.
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TSDisciple	Dec 7 2008, 11:23 AM Show posts by this member only \| Post #112
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	o hai...yeah exercise..then create a journal and post some tits
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TSDisciple	Dec 7 2008, 11:30 AM Show posts by this member only \| Post #113
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Sunday, 23/11/08. Anterior/medial deltoid and rear deltoid. 120 seconds rest between supersets. A1. Push press [Tempo 201] 65 x 5 reps 75 x 5 reps 75 x 5 reps 80 x 5 reps 80 x 5 reps A2. 1-arm lateral raise [Tempo 602] 20lbs x 5 reps 20lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps 15lbs x 5 reps B1. Standing dumbbell shoulder press [Tempo 201] 30lbs x 5 reps 30lbs x 5 reps 30lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps B2. Barbell front raise [Tempo 602] 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs x 5 reps 25lbs 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 Slept at about 4am this morning and woke up at 8am coz of the thesis shit. Wtf, workout wasn't that good. Too much shit at a time. Exams + Thesis = Hectic. ............................................________ ....................................,.-‘”...................``~., .............................,.-”...................................“-., .........................,/...............................................”:, .....................,?......................................................\, .................../...........................................................,} ................./......................................................,:`^`..} .............../...................................................,:”........./ ..............?.....__.........................................:`.........../ ............./__.(.....“~-,_..............................,:`........../ .........../(_....”~,_........“~,_....................,:`........_/ ..........{.._$;_......”=,_.......“-,_.......,.-~-,},.~”;/....} ...........((.....~_.......”=-._......“;,,./`..../”............../ ...,,,___.\`~,......“~.,....................`.....}............../ ............(....`=-,,.......`........................(......;_,,-” ............/.`~,......`-...............................\....../\ .............\`~.-,.....................................\|,./.....\,__ ,,_..........}.>-._\...................................\|..............`=~-, .....`=~-,_\_......`\,.................................\ ...................`=~-,,.\,...............................\ ................................`:,,...........................`\..............__ .....................................`=-,...................,%`>--==`` ........................................_\..........._,-%.......`\ ...................................,<`.._\|_,-&``................`\
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JustForFun	Dec 7 2008, 11:37 AM Show posts by this member only \| Post #114
Seeker Senior Member 1,281 posts Joined: Sep 2008	I tell you what ... Your stress will take your muscle away =.=
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bata	Dec 7 2008, 05:57 PM Show posts by this member only \| Post #115
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	QUOTE(Disciple @ Dec 7 2008, 11:23 AM) o hai...yeah exercise..then create a journal and post some tits where's my daily dosage of tits huh Chow
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TSDisciple	Dec 7 2008, 06:02 PM Show posts by this member only \| Post #116
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(JustForFun @ Dec 7 2008, 11:37 AM) I tell you what ... Your stress will take your muscle away =.= yeah, i feel very much weaker already QUOTE(bata @ Dec 7 2008, 05:57 PM) where's my daily dosage of tits huh Chow » Click to show Spoiler - click again to hide... « delivered This post has been edited by Disciple: Dec 7 2008, 06:04 PM
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ExpZero	Dec 7 2008, 06:13 PM Show posts by this member only \| Post #117
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	Dude, take some leave for your exam. Exam is 1 week only but you can workout hardcore like shit after this period. Do not let workout destroy your future. I do take 1 week rest for my body + prepare for exam.
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TSDisciple	Dec 7 2008, 06:16 PM Show posts by this member only \| Post #118
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yeah its around the corner...this tuesday...i will carry forward tuesday's workout to tomorrow...i cant study all day also, it makes me crazy lol..
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TSDisciple	Dec 9 2008, 04:05 PM Show posts by this member only \| Post #119
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Its week 6. Tuesday, 2/12/08. Chest and back. 120 seconds rest between supersets. A1. Low-Incline dumbell press [Tempo 201] 35lbs x 5 reps 35lbs x 5 reps 40lbs x 5 reps 40lbs x 5 reps 45lbs x 5 reps WTF...I was busy chatting away that I forgot to up the poundages, bongok betul A2. Low-Incline dumbell flies [Tempo 602] 20lbs 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+10lbs x 5 reps BW x 5 reps BW x 5 reps BW x 5 reps B2. 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 C1. Pullovers [Tempo 201] 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps C2. One arm dumbell row [Tempo 602] 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps D1. T-bar rows [Tempo 201] 70lbs x 5 reps 70lbs x 5 reps 80lbs x 5 reps 80lbs x 5 reps 80lbs 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 No cycling today. Arrived just after the class ended MV was packed today. Incline dumbell press, should've added the weight, was busy chatting that I forgot all about it lol.
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JustForFun	Dec 9 2008, 05:08 PM Show posts by this member only \| Post #120
Seeker Senior Member 1,281 posts Joined: Sep 2008	Well you can pray that you can continue chatting and keep lifting with 500lbs heh
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TSDisciple	Dec 10 2008, 06:30 PM Show posts by this member only \| Post #121
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 10/12/08. Legs and abs. 120 seconds rest between supersets. A1. Squats [Tempo 201] 95lbs x 5 reps 95lbs x 5 reps 115lbs x 5 reps 115lbs x 5 reps 115lbs 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] 135lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps 185lbs x 5 reps C1. Abs [Tempo 201] 110lbs x 5 reps 110lbs x 5 reps 110lbs x 5 reps 110lbs x 5 reps 110lbs x 5 reps This post has been edited by Disciple: Dec 14 2008, 09:04 AM
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TSDisciple	Dec 11 2008, 03:35 PM Show posts by this member only \| Post #122
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Thursday, 11/12/08 Wow, the jam at MV was f*cking insane. Was about to leave halfway while finding parking, but found one just as I wanted to pay for the ticket. Took me about 1 hour just to find that parking. Was late for 30 minutes for the cycling class. And the jam was even worse when I was going back. A complete standstill. Tits later
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metalfreak	Dec 11 2008, 04:39 PM Show posts by this member only \| Post #123
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(Disciple @ Dec 11 2008, 03:35 PM) Thursday, 11/12/08 Wow, the jam at MV was f*cking insane. Was about to leave halfway while finding parking, but found one just as I wanted to pay for the ticket. Took me about 1 hour just to find that parking. Was late for 30 minutes for the cycling class. And the jam was even worse when I was going back. A complete standstill. Tits later Its a Holi - holiday. but seriously...1 hour just to find a car park? freaking packed >.<
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TSDisciple	Dec 11 2008, 04:44 PM Show posts by this member only \| Post #124
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yeah its f*cking insane man...next time i think i will need to go earlier...it was full since 11 o'clock...imagine that lol
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ExpZero	Dec 13 2008, 01:32 PM Show posts by this member only \| Post #125
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	dude, 3 days no workout? hehe. I immediately go for workout after my exam, for release tension. Afterward, sleep for 13hours, from 9pm to 10am.
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TSDisciple	Dec 14 2008, 12:18 AM Show posts by this member only \| Post #126
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	sup dude... yeah, i missed yesterday's workout...there was too much to study, too little time... i'll be hitting the gym tomorrow morning...need to get some rest nao...total sleep for this 2 days, about 5 hours only...my eyes nao like panda lol
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mofonyx	Dec 14 2008, 11:21 AM Show posts by this member only \| Post #127
Squatting is the solution to life's problems Senior Member 2,394 posts Joined: Jan 2003 From: Bristol, UK	anywhere close to CT's body yet?
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TSDisciple	Dec 14 2008, 12:38 PM Show posts by this member only \| Post #128
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	lol...no brah...but i got a little leaner tho...if only i had my diet right...haih
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TSDisciple	Dec 14 2008, 12:41 PM Show posts by this member only \| Post #129
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Sunday, 23/11/08. Anterior/medial deltoid and rear deltoid. 120 seconds rest between supersets. A1. Push press [Tempo 201] 65 x 5 reps 75 x 5 reps 85 x 5 reps 80 x 5 reps 80 x 5 reps A2. 1-arm 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. Standing dumbbell shoulder press [Tempo 201] 30lbs x 5 reps 30lbs 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
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TSDisciple	Dec 14 2008, 12:44 PM Show posts by this member only \| Post #130
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	» Click to show Spoiler - click again to hide... «
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ExpZero	Dec 14 2008, 02:34 PM Show posts by this member only \| Post #131
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	wow, 2 days 5 hour? last minute work?
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mofonyx	Dec 15 2008, 01:22 AM Show posts by this member only \| Post #132
Squatting is the solution to life's problems Senior Member 2,394 posts Joined: Jan 2003 From: Bristol, UK	it's okay brah, thanks for the lady.
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ExpZero	Dec 15 2008, 12:21 PM Show posts by this member only \| Post #133
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	Haha, finish my exam today, how about you bro? Going for massive training
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TSDisciple	Dec 15 2008, 01:14 PM Show posts by this member only \| Post #134
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	finish last saturday already...you going back hometown? this semester break i cant enjoy larr...i have the thesis to finish...and no group cooperation haih
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Diiimn	Dec 15 2008, 01:54 PM Show posts by this member only \| Post #135
Casual Junior Member 303 posts Joined: Aug 2008	Where u get ur girl pics.
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ExpZero	Dec 15 2008, 04:03 PM Show posts by this member only \| Post #136
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 15 2008, 01:14 PM) finish last saturday already...you going back hometown? this semester break i cant enjoy larr...i have the thesis to finish...and no group cooperation haih Yea, going back hometown, so this is the last week for weight training, then will be stop for about 1 month(will train at home with my dumbbell), taking external paper at January hehe. Sup bro, today no train? I'm going now Chest day! QUOTE(Diiimn @ Dec 15 2008, 01:54 PM) Where u get ur girl pics.
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TSDisciple	Dec 16 2008, 06:47 PM Show posts by this member only \| Post #137
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Entering week 7. Tuesday, 16/12/08. Chest and back. 120 seconds rest between supersets. A1. Low-Incline dumbell press [Tempo 201] 35lbs x 5 reps 40lbs x 5 reps 40lbs x 5 reps 45lbs x 5 reps 45lbs x 5 reps A2. Low-Incline dumbell flies [Tempo 602] 20lbs 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+10lbs x 5 reps BW+10lbs x 5 reps BW+10lbs x 5 reps BW+10lbs x 5 reps BW+10lbs x 5 reps B2. 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 C1. Pullovers [Tempo 201] 35lbs x 5 reps 40lbs x 5 reps 40lbs x 5 reps 40lbs x 5 reps 40lbs x 5 reps C2. One arm dumbell row [Tempo 602] 50lbs x 5 reps 50lbs x 5 reps 50lbs x 5 reps 50lbs x 5 reps 50lbs x 5 reps D1. T-bar rows [Tempo 201] 70lbs x 5 reps 80lbs x 5 reps 80lbs x 5 reps 80lbs x 5 reps 90lbs 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
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TSDisciple	Dec 17 2008, 09:48 AM Show posts by this member only \| Post #138
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 17/12/08. Legs and abs. 120 seconds rest between supersets. A1. Squats [Tempo 201] 95lbs x 5 reps 115lbs x 5 reps 125lbs x 5 reps 135lbs x 4 reps 135lbs x 5 reps A2. Leg extensions [Tempo 602] 57kg x 5 reps 64kg x 5 reps 71kg x 5 reps 71kg x 5 reps 71kg 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. Leg curls 110lbs x 5 reps 110lbs x 5 reps 100lbs x 5 reps 100lbs x 5 reps 100lbs x 5 reps No deadlifts today. Too tired and was in a rush.
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TSDisciple	Dec 17 2008, 09:50 AM Show posts by this member only \| Post #139
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Dec 15 2008, 04:03 PM) Yea, going back hometown, so this is the last week for weight training, then will be stop for about 1 month(will train at home with my dumbbell), taking external paper at January hehe. Sup bro, today no train? I'm going now Chest day! didn't see your post the other day lol...where your hometown dude? external paper?
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ExpZero	Dec 17 2008, 12:08 PM Show posts by this member only \| Post #140
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 17 2008, 09:50 AM) didn't see your post the other day lol...where your hometown dude? external paper? Klang, quite near actually lol. Yeap, taking Actuarial Science's external paper.
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TSDisciple	Dec 17 2008, 06:27 PM Show posts by this member only \| Post #141
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Dec 17 2008, 12:08 PM) Klang, quite near actually lol. Yeap, taking Actuarial Science's external paper. lol..klang is about 45 minutes drive only...near 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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ExpZero	Dec 17 2008, 07:45 PM Show posts by this member only \| Post #142
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 17 2008, 06:27 PM) lol..klang is about 45 minutes drive only...near 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 something like cs?
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TSDisciple	Dec 19 2008, 06:56 PM Show posts by this member only \| Post #143
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	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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TSDisciple	Dec 21 2008, 10:55 AM Show posts by this member only \| Post #144
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	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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ExpZero	Dec 22 2008, 07:01 PM Show posts by this member only \| Post #145
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	Hey dude, waiting for your picture as you promise. And girls tits of course
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TSDisciple	Dec 22 2008, 07:29 PM Show posts by this member only \| Post #146
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	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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TSDisciple	Dec 23 2008, 07:54 PM Show posts by this member only \| Post #147
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	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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ExpZero	Dec 23 2008, 07:58 PM Show posts by this member only \| Post #148
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 23 2008, 07:54 PM) 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... « WTF! This is absolutely awesome. I meant the tits 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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TSDisciple	Dec 23 2008, 08:47 PM Show posts by this member only \| Post #149
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	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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ExpZero	Dec 23 2008, 10:18 PM Show posts by this member only \| Post #150
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	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... got time post some tits here also larr...dont worry, no mods will come in here..me 80% warn also not scared 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. Well, I don't have good tits source like you, I'm innocent.
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myvi5949	Dec 23 2008, 10:50 PM Show posts by this member only \| Post #151
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	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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TSDisciple	Dec 23 2008, 11:01 PM Show posts by this member only \| Post #152
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	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. Well, I don't have good tits source like you, I'm innocent. lol innoncent 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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TSDisciple	Dec 24 2008, 01:21 PM Show posts by this member only \| Post #153
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	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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TSDisciple	Dec 26 2008, 03:32 PM Show posts by this member only \| Post #154
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	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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myvi5949	Dec 26 2008, 04:14 PM Show posts by this member only \| Post #155
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	You're doing 5x5 rite? any good results?
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TSDisciple	Dec 26 2008, 04:20 PM Show posts by this member only \| Post #156
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	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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TSDisciple	Dec 27 2008, 02:49 PM Show posts by this member only \| Post #157
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	» Click to show Spoiler - click again to hide... «
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ExpZero	Dec 27 2008, 03:05 PM Show posts by this member only \| Post #158
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 26 2008, 04:20 PM) 5x5? you mean madcow? im not doing madcow lol... im doing OVT...so far, got a little leaner...not much of an improvement 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.
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TSDisciple	Dec 27 2008, 03:16 PM Show posts by this member only \| Post #159
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	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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ExpZero	Dec 27 2008, 04:02 PM Show posts by this member only \| Post #160
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	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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TSDisciple	Dec 27 2008, 04:14 PM Show posts by this member only \| Post #161
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yeah pics...malu lar...i got back the damn flabs in 3 weeks swt
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bata	Dec 27 2008, 08:40 PM Show posts by this member only \| Post #162
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	QUOTE(Disciple @ Dec 27 2008, 02:49 PM) » Click to show Spoiler - click again to hide... « lol dude i think we got same taste maybe we can TT sometime and look at tits ps: u a member at Gijo? Chow
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ExpZero	Dec 27 2008, 09:26 PM Show posts by this member only \| Post #163
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(bata @ Dec 27 2008, 08:40 PM) lol dude i think we got same taste maybe we can TT sometime and look at tits ps: u a member at Gijo? Chow buaya detected. Well, disiple hope to see you in person as well See how buaya is your real person
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bata	Dec 28 2008, 12:15 AM Show posts by this member only \| Post #164
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	we are not buaya la....we just like to see at curvy women Chow
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TSDisciple	Dec 28 2008, 02:21 PM Show posts by this member only \| Post #165
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Sunday, 28/11/08. 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] 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. Standing dumbbell shoulder press [Tempo 201] 30lbs x 5 reps 32.5lbs x 5 reps 32.5lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps B2. Barbell front raise [Tempo 602] 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps C1. Seated cable row to neck [Tempo 201] 31.5lbs x 5 reps 31.5lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps 35lbs x 5 reps C2. Incline rear delt raise [Tempo 602] Skipped Deadlifts 135lbs x 5 reps 185lbs x 5 reps 205lbs x 5 reps 225lbs x 3 reps
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TSDisciple	Dec 28 2008, 02:21 PM Show posts by this member only \| Post #166
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Dec 27 2008, 09:26 PM) buaya detected. Well, disiple hope to see you in person as well See how buaya is your real person yeah, if you happen to come to sg long campus, give me a pm dude lol...we meet up... QUOTE(bata @ Dec 28 2008, 12:15 AM) we are not buaya la....we just like to see at curvy women Chow hell yeah bata!!!
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ExpZero	Dec 28 2008, 02:28 PM Show posts by this member only \| Post #167
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 28 2008, 02:21 PM) yeah, if you happen to come to sg long campus, give me a pm dude lol...we meet up... hell yeah bata!!! Oh sure, I heard sg long got more chick...... Eh, gratz le, you finish the 8 weeks of OVt. I demand for your pic!
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TSDisciple	Dec 28 2008, 10:57 PM Show posts by this member only \| Post #168
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Dec 28 2008, 02:28 PM) Oh sure, I heard sg long got more chick...... Eh, gratz le, you finish the 8 weeks of OVt. I demand for your pic! yeah my campus has the most chix compare to the other 2 campuses... a pic...just a simple shot, was rushing for dinner lol » Click to show Spoiler - click again to hide... « This post has been edited by Disciple: Dec 28 2008, 10:58 PM
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JustForFun	Dec 28 2008, 11:00 PM Show posts by this member only \| Post #169
Seeker Senior Member 1,281 posts Joined: Sep 2008	Seems pretty lean @@ .. Whats your BF ?
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ExpZero	Dec 28 2008, 11:23 PM Show posts by this member only \| Post #170
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	seems good dude.
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TSDisciple	Dec 28 2008, 11:44 PM Show posts by this member only \| Post #171
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(JustForFun @ Dec 28 2008, 11:00 PM) Seems pretty lean @@ .. Whats your BF ? at around 17%...i have a hard time getting lean... QUOTE(ExpZero @ Dec 28 2008, 11:23 PM) seems good dude. you think so? thanks dude
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ExpZero	Dec 29 2008, 11:48 AM Show posts by this member only \| Post #172
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 28 2008, 11:44 PM) at around 17%...i have a hard time getting lean... you think so? thanks dude 17% is ok already, but it's better to have 1 digit, so that you can have sexy abs when go clubbing If compare your current and the first post's pic, this shown that OVT does work. Eh, waiting for your full pic
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TSDisciple	Dec 29 2008, 11:54 AM Show posts by this member only \| Post #173
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yeah it does, my weight now is 73kg...a drop of 2kg only..but bf fell about 2%...amidoingitrite? the full pic i think maybe later...very busy lately...celebrations and the thesis thing, killing me lol... i lol'ed at your johnkor siggy...pic related This post has been edited by Disciple: Dec 29 2008, 11:55 AM
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ExpZero	Dec 29 2008, 02:38 PM Show posts by this member only \| Post #174
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	wow, you are much lighter than me, I'm 80kg. I never drop or gain since pass few months, just drop bf and increment in muscle mass. However I wish I can be 75kg, I don't wish to get too big. My cutting plan is gonna fail soon, the pass 2 days I never do any exercise and went to 2 dinner party. WTF! I feel I gain some fat.
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bata	Dec 29 2008, 04:36 PM Show posts by this member only \| Post #175
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	QUOTE(ExpZero @ Dec 29 2008, 11:48 AM) 17% is ok already, but it's better to have 1 digit, so that you can have sexy abs when go clubbing If compare your current and the first post's pic, this shown that OVT does work. Eh, waiting for your full pic how the F u show abs when clubbing? is it wild party? LOLL QUOTE(ExpZero @ Dec 29 2008, 02:38 PM) wow, you are much lighter than me, I'm 80kg. I never drop or gain since pass few months, just drop bf and increment in muscle mass. However I wish I can be 75kg, I don't wish to get too big. My cutting plan is gonna fail soon, the pass 2 days I never do any exercise and went to 2 dinner party. WTF! I feel I gain some fat. its a good sign Chow
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ExpZero	Dec 29 2008, 04:50 PM Show posts by this member only \| Post #176
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(bata @ Dec 29 2008, 04:36 PM) how the F u show abs when clubbing? is it wild party? LOLL Chow LOL, my "girlfriends" will touch every part of my body and hold up my shirt cause of my size and so do I QUOTE(bata @ Dec 29 2008, 04:36 PM) its a good sign Chow Well, my friend (girl) said my face looks young, but my body don't Maybe it's really too big for Malaysia society to accept, I know I'm nothing if compare to darklight etc etc.
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TSDisciple	Dec 29 2008, 08:37 PM Show posts by this member only \| Post #177
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Dec 29 2008, 02:38 PM) wow, you are much lighter than me, I'm 80kg. I never drop or gain since pass few months, just drop bf and increment in muscle mass. However I wish I can be 75kg, I don't wish to get too big. My cutting plan is gonna fail soon, the pass 2 days I never do any exercise and went to 2 dinner party. WTF! I feel I gain some fat. good sign, i wish i to maintain my weight too..damn...hey, how much did you buy the extend the other time? thought of buying some...need to get in shape by cny dude...many relatives will be coming QUOTE(bata @ Dec 29 2008, 04:36 PM) how the F u show abs when clubbing? is it wild party? LOLL its a good sign Chow sup bata...if they pull my shirt, all they will see is some beer gut and a whole lot of stretch marks later i bagi tits in here...
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ExpZero	Dec 29 2008, 09:48 PM Show posts by this member only \| Post #178
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 29 2008, 08:37 PM) good sign, i wish i to maintain my weight too..damn...hey, how much did you buy the extend the other time? thought of buying some...need to get in shape by cny dude...many relatives will be coming sup bata...if they pull my shirt, all they will see is some beer gut and a whole lot of stretch marks later i bagi tits in here... tak paham brother. scivation xtend?
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TSDisciple	Dec 29 2008, 10:20 PM Show posts by this member only \| Post #179
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Dec 29 2008, 09:48 PM) tak paham brother. scivation xtend? yeah i went to his thread, but didnt show any price
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JustForFun	Dec 29 2008, 11:22 PM Show posts by this member only \| Post #180
Seeker Senior Member 1,281 posts Joined: Sep 2008	You mean muscle_fuel ? I think he was doing a promotion of RM80 when he just started ... now the price might change since he changed the promotion product. This post has been edited by JustForFun: Dec 29 2008, 11:29 PM
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TSDisciple	Dec 29 2008, 11:31 PM Show posts by this member only \| Post #181
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yeah...oh it was RM80? im planning to get one from him soon, which flavour is the best?
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JustForFun	Dec 29 2008, 11:39 PM Show posts by this member only \| Post #182
Seeker Senior Member 1,281 posts Joined: Sep 2008	QUOTE(Disciple @ Dec 29 2008, 11:31 PM) yeah...oh it was RM80? im planning to get one from him soon, which flavour is the best? I'm wondering too since I might be getting from him soon too
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ExpZero	Dec 30 2008, 12:27 AM Show posts by this member only \| Post #183
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Dec 29 2008, 10:20 PM) yeah i went to his thread, but didnt show any price Yes, RM80, I think you still can get with that price. He have some problem to use his LYN account(he tell me this a few days ago), so just sms him. He is very kind, he give me discount on every item I purchased from him. Well, just a few bucks from hundred of bucks, but got discount, why not? The taste of xtend is quite good, I'm using a orange flavour because I got other product which is orange flavour and I don't like to have so many different flavor add together in my shake. I never realize xtend done a great job in enhancing my stamina/strength at gym until I train at home without it. IMO, this thing work like a drug (no, I don't mean xtend is a drug). It give you power to lift more, anti-catabolic, but once you go without it, you will feel weak. Same goes to creatine. I feel week and lazy without them now, maybe I need a few weeks to get used to it. This post has been edited by ExpZero: Dec 30 2008, 12:30 AM
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TSDisciple	Jan 2 2009, 12:28 PM Show posts by this member only \| Post #184
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	i think i'll have to wait until after cny to get xtend lol...tak ada wang... anyway, im SDing right now...for 1 week...i'll be back next monday... Max-OT style.. here is the beauty of the day
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TSDisciple	Jan 5 2009, 06:06 PM Show posts by this member only \| Post #185
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	First day of Max-OT I will follow the exercises below. QUOTE The Max-OT Program One exception for the rep range is abs. The program requires that you do different rep ranges for abs. Weeks 1-4: Training Split: o Monday - Legs o Tuesday - Arms and abs o Wednesday - Shoulders and traps o Thursday - Rest o Friday - Chest o Saturday - Back o Sunday - Rest Monday - Legs: o Barbell squats: 3 sets x 4-6 reps o Leg press: 2 sets x 4-6 reps o Stiff-legged deadlifts: 3 sets x 4-6 reps o One-legged calf raises: 3 sets x 4-6 reps o Sitting calf raises: 2 sets x 4-6 reps Tuesday - Arms & Abs: o Barbell curls: 2 sets x 4-6 reps o Hammer curls: 2 sets x 4-6 reps o Preacher curls: 1 sets x 4-6 reps o Close-grip bench press: 2 sets x 4-6 reps o Weighted tricep variation dips: 2 sets x 4-6 reps o Skull crushers: 1 sets x 4-6 reps o Palms-down dumbbell wrist curl: 2 sets x 4-6 reps o Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps o Decline sit-ups with weight: 2 sets x 8-12 reps o Leg raises with weight: 2 sets x 8-12 reps Working oblique too hard will take away from your v-taper. Wednesday - Shoulders & Traps: o Shoulder press 3 sets x 4-6 reps o Upright rows 2 sets x 4-6 reps o Bent over lateral raises 2 sets x 4-6 reps o Dumbbell shrugs 2 sets x 4-6 reps o Barbell Shrug Behind The Back 2 sets x 4-6 reps Friday - Chest: o Incline Barbell Press 3 sets x 4-6 reps o Decline Flyes 3 sets x 4-6 reps o Dumbbell Press 3 sets x 4-6 reps Saturday - Back: o Wide Grip Chin ups 3 sets x 4-6 reps o Bent-Over Barbell Rows 3 sets x 4-6 reps o Behind the back Upright rows 3 sets x 4-6 reps o Hyperextensions 3 sets x 4-6 reps Week 5-8: Monday - Legs: o Hack Squats: 3 sets x 4-6 reps o Lunges: 2 sets x 4-6 reps o Hamstring curls: 3 sets x 4-6 reps o Machine calf raises: 3 sets x 4-6 reps o Calf Press On The Leg Press Machine: 2 sets x 4-6 reps Tuesday - Arms & Abs: o Dumbbell alternate curls: 2 sets x 4-6 reps o Concentration Curls: 2 sets x 4-6 reps o Incline curls: 1 sets x 4-6 reps o Tricep kickbacks: 2 sets x 4-6 reps o Overhead tricep dumbbell extension: 2 sets x 4-6 reps o Reverse tricep cable pushdowns: 1 set x 4-6 reps o Palms-Down EZ bar wrist curl: 2 sets x 4-6 reps o Palms-Up EZ bar wrist curl: 2 sets x 4-6 reps o Weighted sit ups: 2 sets x 8-12 reps o Hanging leg tucks: 2 sets x 8-12 reps Wednesday - Shoulders & Traps: o Arnold's: 3 sets x 4-6 reps o Dumbbell side laterals: 2 sets x 4-6 reps o Bent-Over low-pulley side lateral: 2 sets x 4-6 reps o Barbell shrugs: 2 sets x 4-6 reps o Low pulley row to neck: 2 sets x 4-6 reps Friday - Chest: o Bench press: 3 sets x 4-6 reps o Decline cable cross: 3 sets x 4-6 reps o Incline flyes: 3 sets x 4-6 reps Saturday - Back: o Lat pulldown: 3 sets x 4-6 reps o Deadlifts: 3 sets x 4-6 reps o T-bar Rows: 3 sets x 4-6 reps o Wide grip pulley rows: 3 sets x 4-6 reps Week 9-12: Monday - Legs: o Front barbell squat: 3 sets x 4-6 reps o One leg barbell squat: 2 sets x 4-6 reps o Standing leg curl: 3 sets x 4-6 reps o Quad machine extensions: 2 sets x 4-6 reps o Calf raises: 3 sets x 4-6 reps Tuesday - Arms & Abs: * Dumbbell cross body curls: 2 sets x 4-6 reps * Wide-grip barbell curls: 2 sets x 4-6 reps * Cable curls: 1 set x 4-6 reps * Cable rope overhead tricep extension: 2 sets x 4-6 reps * Decline skull crushers: 2 sets x 4-6 reps * Bench dips: 1 sets: x 4-6 reps * Wrist roller curl: 2 sets x 4-6 reps * Behind back barbell wrist curls: 2 sets x 4-6 reps * Decline reverse sit ups: 2 sets x 8-12 reps * Machine crunches: 2 sets x 8-12 reps Wednesday - Shoulders & Traps: * Clean and press: 3 sets x 4-6 reps * Cable side laterals: 2 sets x 4-6 reps * Bent-over rows: 2 sets x 4-6 reps * Cable Shrugs: 2 sets x 4-6 reps Friday - Chest: * Incline dumbbell press: 3 sets x 4-6 reps * Machine flyes pec dec: 3 sets x 4-6 reps * Decline dumbbell press: 3 sets x 4-6 reps Saturday - Back: * Close-grip chins: 3 sets x 4-6 reps * Bent-over wide grip barbell rows: 2 sets x 4-6 reps * Dumbbell rows: 2 sets x 4-6 reps * Good mornings: 2 sets x 4-6 reps sos
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TSDisciple	Jan 5 2009, 06:10 PM Show posts by this member only \| Post #186
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Monday, 5.1.09 Week 1 Max-OT Legs (Rest 2-3 minutes between sets) Squat 135lbs x 3 x 5 reps Leg press 320lbs x 2 x 5 reps Stiff leg deadlift 185lbs x 3 x 5 reps One leg calf raise BW x 3 x 6 reps Seated calf raise 125lbs x 2 x 5 reps
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ExpZero	Jan 5 2009, 10:20 PM Show posts by this member only \| Post #187
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	Hey man, I'll continue my OVT after back to school. I not really like Max-OT because it doesn't train long enough, 45 minutes max. I like to torture my body, haha. I might get a high repetition routine after OVT. Anyway, I'm quite interested to your progress, put more remarks and comparison between OVT and Max-OT.
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TSDisciple	Jan 6 2009, 03:14 PM Show posts by this member only \| Post #188
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Jan 5 2009, 10:20 PM) Hey man, I'll continue my OVT after back to school. I not really like Max-OT because it doesn't train long enough, 45 minutes max. I like to torture my body, haha. I might get a high repetition routine after OVT. Anyway, I'm quite interested to your progress, put more remarks and comparison between OVT and Max-OT. okay will post pics after 12 weeks of max OT...for me i'd prefer max OT man...doesn't take taht much time...im always running out of time lol...thats why i skipped many of the exercises during OVT... for the ovt, what week are you on by the way?
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TSDisciple	Jan 6 2009, 03:33 PM Show posts by this member only \| Post #189
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Tuesday, 6.1.09 Tuesday - Arms & Abs: Barbell curls: 75lbs x 2 x 5reps Hammer curls: 35lbs x 2 x 5 reps Preacher curls: 65lbs x 1 x 6 reps Close-grip bench press: 95 x 2 x 5 reps Weighted tricep variation dips: BW + 25lbs x 2 x 4 reps Skull crushers: 75 x 1 x 5 reps Cybex Eagle Abdominals 100lbs x 2 x 12 reps Didn't do any wrist curls, my wrists hurts Cycle after that.
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bata	Jan 6 2009, 03:55 PM Show posts by this member only \| Post #190
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	where's my daily dosage of tits here Chow
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TSDisciple	Jan 7 2009, 10:22 AM Show posts by this member only \| Post #191
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(bata @ Jan 6 2009, 03:55 PM) where's my daily dosage of tits here Chow delivered » Click to show Spoiler - click again to hide... « This post has been edited by Disciple: Jan 7 2009, 10:22 AM
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TSDisciple	Jan 7 2009, 10:26 AM Show posts by this member only \| Post #192
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 7.1.09 Shoulders & Traps: Shoulder press 70lbs x 3 x 5reps -Smith machine Upright rows 105lbs x 2 x 5reps Bent over lateral raises 25lbs x 2 x 5reps Dumbbell shrugs 75lbs x 2 x 5reps Barbell Shrug Behind The Back 140lbs x 2 x 5reps - Smith machine. Failed. Palms hurt. Added on January 7, 2009, 10:27 amstill waiting for my xtend...the kangaroo people really disappoints me...delaying one day after another This post has been edited by Disciple: Jan 7 2009, 10:27 AM
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jamis	Jan 7 2009, 10:50 AM Show posts by this member only \| Post #193
Sometime just need to LOL. Senior Member 3,385 posts Joined: Jan 2003	WOW MAX OT, i did tat b4, very nice result. Keep it on buddy.
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TSDisciple	Jan 7 2009, 07:39 PM Show posts by this member only \| Post #194
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(jamis @ Jan 7 2009, 10:50 AM) WOW MAX OT, i did tat b4, very nice result. Keep it on buddy. good to hear that
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TSDisciple	Jan 9 2009, 12:36 PM Show posts by this member only \| Post #195
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Friday, 9.10.09 Chest Incline Barbell Press 125lbs x 3 x 5 reps Dumbbell Press 50lbs x 3 x 5 reps Dumbbell Flyes 30lbs x 3 x 5 reps First day training with Xtend. Nais This post has been edited by Disciple: Jan 11 2009, 12:27 PM
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TSDisciple	Jan 11 2009, 12:27 PM Show posts by this member only \| Post #196
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Back Wide Grip Chin ups BW x 3 x 5reps Bent-Over Barbell Rows 135lbs x 3 x 6reps Machine rows 112.5lbs x 3 x 5 reps Hyperextensions BW + 25lbs x 3 x 12reps tits later
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TSDisciple	Jan 12 2009, 06:14 PM Show posts by this member only \| Post #197
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Monday, 12.1.09 Week 2 Max-OT Legs (Rest 2-3 minutes between sets) Squat 145lbs x 3 x 5 reps Leg press 340lbs x 2 x 5 reps Stiff leg deadlift 195lbs x 3 x 5 reps One leg calf raise BW x 2 x 6 reps Seated calf raise 125lbs x 3 x 5 reps 10lbs increment for squat, leg press and deadlift
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TSDisciple	Jan 13 2009, 06:39 PM Show posts by this member only \| Post #198
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Tuesday, 6.1.09 Tuesday - Arms & Abs: Barbell curls: 80lbs x 2 x 5reps Hammer curls: 40lbs x 2 x 5 reps Preacher curls: 90lbs x 1 x 6 reps -Machine preacher curls Close-grip bench press: 95 x 2 x 5 reps Weighted tricep variation dips: BW + 25lbs x 2 x 4 reps -Seated machine dips Skull crushers: 75 x 1 x 5 reps Cybex Eagle Abdominals 100lbs x 2 x 12 reps Cycle after that.
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ExpZero	Jan 14 2009, 09:19 PM Show posts by this member only \| Post #199
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Jan 11 2009, 12:27 PM) tits later But where is the tits?
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TSDisciple	Jan 15 2009, 06:49 AM Show posts by this member only \| Post #200
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Jan 14 2009, 09:19 PM) But where is the tits? delivered » Click to show Spoiler - click again to hide... «
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TSDisciple	Jan 15 2009, 06:52 AM Show posts by this member only \| Post #201
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday, 14.1.09 Shoulders & Traps: Shoulder press 85lbs x 3 x 5reps Upright rows 105lbs x 2 x 5reps Bent over lateral raises 25lbs x 3 x 5reps Dumbbell shrugs 75lbs x 2 x 5reps - Weak grip, guess I should get me some straps. Im sick, but I'll still train..
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mcbarney666	Jan 15 2009, 10:16 AM Show posts by this member only \| Post #202
Casual Junior Member 405 posts Joined: May 2008 From: Kuala Lumpur	Those are sick poundages even when you're sick. Pardon the pun.
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TSDisciple	Jan 16 2009, 04:25 PM Show posts by this member only \| Post #203
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(mcbarney666 @ Jan 15 2009, 10:16 AM) Those are sick poundages even when you're sick. Pardon the pun. thanks Friday, 16.10.09 Chest Incline Barbell Press 125lbs x 3 x 5 reps Dumbbell Press 50lbs x 3 x 5 reps Dumbbell Flyes 35lbs x 3 x 5 reps The poundages are pretty much the same as last week's coz Im still sick. Except for the flyes.
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TSDisciple	Jan 19 2009, 08:27 PM Show posts by this member only \| Post #204
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Monday 19.1.09 Back Wide Grip Chin ups BW x 3 x 5reps Bent-Over Barbell Rows 145lbs x 3 x 5reps Machine rows 125lbs x 3 x 5 reps Hyperextensions BW + 25lbs x 3 x 12reps
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TSDisciple	Jan 20 2009, 10:23 PM Show posts by this member only \| Post #205
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Tuesday 20.1.09 Legs Leg press 360lbs x 2 x 5reps Stiff leg deadlift 205lbs x 3 x 5reps Seated calf raise 135lbs x 3 x 5reps No squats today... Added on January 21, 2009, 8:00 pmTuesday, 21.1.09 Wednesday - Arms & Abs: Barbell curls: 80lbs x 2 x 5reps Hammer curls: 40lbs x 2 x 5 reps Preacher curls: 90lbs x 1 x 6 reps -Machine preacher curls Close-grip bench press: 95 x 2 x 5 reps Weighted tricep variation dips: BW + 25lbs x 2 x 4 reps -Seated machine dips Pretty much the same as last week's poundages. The only thing I forgot was the abs exercises and the lying triceps extensions. This post has been edited by Disciple: Jan 22 2009, 10:11 PM
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TSDisciple	Jan 22 2009, 10:11 PM Show posts by this member only \| Post #206
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Thursday, 22.1.09 Shoulders & Traps: Shoulder press 90lbs x 3 x 5reps Upright rows 105lbs x 2 x 5reps Bent over lateral raises 30lbs x 3 x 5reps Shrugs 165lbs x 2 x 5reps Dumbbell shrugs 75lbs x 2 x 5reps This post has been edited by Disciple: Jan 22 2009, 10:12 PM
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TSDisciple	Jan 24 2009, 11:24 AM Show posts by this member only \| Post #207
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Friday 23.1.09 Chest Incline Barbell Press 135lbs x 3 x 5 reps -With support Dumbbell Press 50lbs x 3 x 5 reps Dumbbell Flyes 35lbs x 3 x 5 reps Almost fainted after workout. Went to the doc. He says the phlegm made me unbalanced or something.. Anyways, he's some motivation. Lee Priest Vza-2q_m-T8
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kianweic	Jan 24 2009, 11:49 AM Show posts by this member only \| Post #208
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	Hi Disciple, How's things going? I have been very busy with work last year. Fortunately still managed to hit the gym twice a week. Recently got promoted so slightly better pay than before but just as much work. Cheers, Ken
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TSDisciple	Jan 24 2009, 12:10 PM Show posts by this member only \| Post #209
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	sup Ken...long time no see...im good...nothing special here... great to hear that you got promoted, i mean its still good news even you have as much work to do hahaah..... anyways...you have a Happy and Prosperous Chinese New Year okay..and Gong Xi Fa Chai to everyone!!!!11
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wallpaper89	Jan 24 2009, 12:36 PM Show posts by this member only \| Post #210
On my way Senior Member 650 posts Joined: Feb 2008	Happy CNY bro, but where's the tits?
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TSDisciple	Jan 24 2009, 01:09 PM Show posts by this member only \| Post #211
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(wallpaper89 @ Jan 24 2009, 12:36 PM) Happy CNY bro, but where's the tits? lol..i need to go slow on the tits man...my warn increased again
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bata	Jan 24 2009, 07:20 PM Show posts by this member only \| Post #212
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	QUOTE(Disciple @ Jan 24 2009, 01:09 PM) lol..i need to go slow on the tits man...my warn increased again you got warned for posting tits? this is unfairrr tits is motivation Lee Priest huh? check this out man, young Lee Priest modelling jgJqnNSnbpc Chow This post has been edited by bata: Jan 24 2009, 07:25 PM
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myvi5949	Jan 24 2009, 07:31 PM Show posts by this member only \| Post #213
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	lol your tits been replaced by man tits..hehe
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TSDisciple	Jan 24 2009, 10:04 PM Show posts by this member only \| Post #214
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(bata @ Jan 24 2009, 07:20 PM) you got warned for posting tits? this is unfairrr tits is motivation Lee Priest huh? check this out man, young Lee Priest modelling jgJqnNSnbpc Chow QUOTE(myvi5949 @ Jan 24 2009, 07:31 PM) lol your tits been replaced by man tits..hehe lol...thanks for the vid bata...motivation neways, i didnt get warned for the tits lol...but its at 80% now, if the mods know this is a tits haven, i'll be off on another holiday from lyn lol... Disciple > Saved warn logs: Disciple Warned by Notes goldfries Warned on Jan 22 2009, 06:07 PM Added to warn level this dude asked me how many i can do...i said 10...then he fukken lol'ed at me saying he can do 50...then i lol'ed back saying who f**in cares anyway...then he said there are not many dudes who can do push ups more than 20 times nowadays...so how many can you do? http://forum.lowyat.net/topic/914733/ vulgar goldfries Warned on Nov 21 2008, 05:45 PM Added to warn level who fcking cares??!!!11 http://forum.lowyat.net/topic/852540 vulgar se7en Warned on Oct 17 2008, 07:26 PM Added to warn level unnecessary replies in kopitiam "first" 3 days suspension. fariz Warned on Oct 9 2008, 05:41 PM Added to warn level spam "tldr" se7en Warned on Sep 3 2008, 12:22 PM Added to warn level trolling/spamming 14 days suspension fyire Warned on Sep 1 2008, 09:23 PM Added to warn level Trolling QUOTE(Disciple @ Sep 1 2008, 08:50 PM) well hi there lancau man http://forum.lowyat.net/index.php?showtopi...post&p=19605532 stevanistelrooy Warned on Aug 23 2008, 04:58 PM Added to warn level Calling someone a fag http://forum.lowyat.net/index.php?showtopi...post&p=19427108 Suspension 3 days. Kopitiam Ops cleanup goldfries Warned on Aug 9 2008, 12:21 AM Added to warn level having bad habit of FIIIIRRRRSSSTTTTT so have a good holiday. 10 days off for you. stevanistelrooy Warned on Jul 17 2008, 05:06 PM Added to warn level Zero value posting http://forum.lowyat.net/topic/744646 fffffffiiiiiiiiiiirrrrrrrrrssssssssstttttttttt!!!111 Not your first time doing it goldfries Warned on Apr 18 2008, 01:49 AM Added to warn level for posting with vulgar words http://forum.lowyat.net/topic/676051
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myvi5949	Jan 24 2009, 10:09 PM Show posts by this member only \| Post #215
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	OMG dude i am laughing like a monkey hahahaaaaa bro i dont mind posting some tits for you ..hehehe
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TSDisciple	Jan 24 2009, 10:18 PM Show posts by this member only \| Post #216
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yeah do it!!!!!
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myvi5949	Jan 24 2009, 10:43 PM Show posts by this member only \| Post #217
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	Delivered » Click to show Spoiler - click again to hide... « more my taste.. not so big like yours..hehe
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wallpaper89	Jan 24 2009, 10:51 PM Show posts by this member only \| Post #218
On my way Senior Member 650 posts Joined: Feb 2008	QUOTE(myvi5949 @ Jan 24 2009, 10:43 PM) Delivered » Click to show Spoiler - click again to hide... « more my taste.. not so big like yours..hehe Doesn't matter as long as its to my taste. Good job! Disciple got anak murid now
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TSDisciple	Jan 24 2009, 10:51 PM Show posts by this member only \| Post #219
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	okay...moar!!! do update my journal for me from time to time
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braindead_fr3ak	Jan 24 2009, 10:56 PM Show posts by this member only \| Post #220
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	hahah..myvi5949....u nearly got me a warning from my workplace...aih..the manager though i watching porn..sux la u..ahhahahahaha ... much appreciated though..
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myvi5949	Jan 24 2009, 10:58 PM Show posts by this member only \| Post #221
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	QUOTE(braindead_fr3ak @ Jan 24 2009, 10:56 PM) hahah..myvi5949....u nearly got me a warning from my workplace...aih..the manager though i watching porn..sux la u..ahhahahahaha ... much appreciated though.. Hahahaa you're new.. Disciple workout journal not safe for work la
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TSDisciple	Jan 24 2009, 11:00 PM Show posts by this member only \| Post #222
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(braindead_fr3ak @ Jan 24 2009, 10:56 PM) hahah..myvi5949....u nearly got me a warning from my workplace...aih..the manager though i watching porn..sux la u..ahhahahahaha ... much appreciated though.. haha... QUOTE(myvi5949 @ Jan 24 2009, 10:58 PM) Hahahaa you're new.. Disciple workout journal not safe for work la yeah hahaah, you guys are really funny man...moar tits...moar!!
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braindead_fr3ak	Jan 24 2009, 11:05 PM Show posts by this member only \| Post #223
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	shouldaave known..ahhahahahah....sucks....aih..now i dun dare open any spoiler here...GWAHAHA..go home den only safe...aih..kena fired for titwatching.....sure feel a bit stupid right...manager also say as if at home dun haf..."come work see tits...bloody Malaysians..all like tat..."
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bata	Jan 24 2009, 11:45 PM Show posts by this member only \| Post #224
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	QUOTE(myvi5949 @ Jan 24 2009, 10:43 PM) Delivered » Click to show Spoiler - click again to hide... « more my taste.. not so big like yours..hehe damn nais man....wahahahah.... oit all fitness guys with tits fetish lets come gather here @Disciple Lee Priest is my idol....dam nais body at 20....im 25 and not even half of that Chow This post has been edited by bata: Jan 24 2009, 11:46 PM
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braindead_fr3ak	Jan 24 2009, 11:54 PM Show posts by this member only \| Post #225
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	lee priest is insane....gosh.... HE IS HUGEEEEEEEEEEEEEEEEEEEEEEEE
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TSDisciple	Jan 25 2009, 08:04 AM Show posts by this member only \| Post #226
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	sup guys... im going to the gym now...you all can hangaround here if you want too Added on January 25, 2009, 5:11 pmSunday 25.1.09 Back Pull-ups BW x 3 x 5reps Barbell rows 135lbs x 3 x 5reps Deadlift 225lbs x 2 x 5reps Machine rows 125lbs x 3 x 5reps This post has been edited by Disciple: Jan 25 2009, 05:11 PM
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braindead_fr3ak	Jan 26 2009, 04:19 PM Show posts by this member only \| Post #227
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	225lbs?!?!?!?!?!?!??!?!?!? died... u wear the belt right? im a bit scared to deadlift heavy..... there was this guy who was deadlifting 200++ pounds.... then 3rd set suddenly just sit down.....had to bring to hospital...sad....
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TSDisciple	Jan 26 2009, 11:39 PM Show posts by this member only \| Post #228
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(braindead_fr3ak @ Jan 26 2009, 04:19 PM) 225lbs?!?!?!?!?!?!??!?!?!? died... u wear the belt right? im a bit scared to deadlift heavy..... there was this guy who was deadlifting 200++ pounds.... then 3rd set suddenly just sit down.....had to bring to hospital...sad.... yeah 225lbs...no belt...i practiced alot before this, takes time to build...lol..be patient..
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TSDisciple	Jan 26 2009, 11:41 PM Show posts by this member only \| Post #229
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Monday 26.1.09 Legs Squats 135lbs x 3 x 4reps Leg press 360lbs x 3 x 5reps Stiff leg deadlift 195lbs x 2 x 5reps Seated calf raise 135lbs x 3 x 5reps
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braindead_fr3ak	Jan 27 2009, 12:03 AM Show posts by this member only \| Post #230
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	cool..advice taken!!... oh ya..got pic of ur lower back muscle..?.. wanna see what deadlifting 225 lb can do.. !! hamstrings must be the size of a22inch lcd!!
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yeah_guyz	Jan 27 2009, 03:55 AM Show posts by this member only \| Post #231
o2 + co2= coo22 ^_^lll Senior Member 3,980 posts Joined: Oct 2005 From: HeAv3N	QUOTE(braindead_fr3ak @ Jan 27 2009, 12:03 AM) cool..advice taken!!... oh ya..got pic of ur lower back muscle..?.. wanna see what deadlifting 225 lb can do.. !! hamstrings must be the size of a22inch lcd!! follow rippetoe program for 3-5month you will be able to deadlift more than 225pound currently i can dl 100kg after 5month of training, start slowly, and way to glory!!
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braindead_fr3ak	Jan 27 2009, 03:58 AM Show posts by this member only \| Post #232
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	really...ripptoe hmmm interesting.. yea i checked it out..wanna get used to the weights and condition my bod a bit first.... ripptoe looks quite dasyat!
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yeah_guyz	Jan 27 2009, 09:22 PM Show posts by this member only \| Post #233
o2 + co2= coo22 ^_^lll Senior Member 3,980 posts Joined: Oct 2005 From: HeAv3N	QUOTE(braindead_fr3ak @ Jan 27 2009, 03:58 AM) really...ripptoe hmmm interesting.. yea i checked it out..wanna get used to the weights and condition my bod a bit first.... ripptoe looks quite dasyat! it's your mind made it looks terrible, it is a nice program to build up your strength.. just go get the rippetoe faq, google it and read and start.. no need wat get used bla bla bla...just start to hit the F iron
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braindead_fr3ak	Jan 27 2009, 09:29 PM Show posts by this member only \| Post #234
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	OK!!!!.......... bad mind...baad bad mind!!
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TSDisciple	Jan 27 2009, 09:30 PM Show posts by this member only \| Post #235
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	i myself went for rippetoes workout but it lasted only 2.5 months as i was stalling already... if you wanna try it, i guess you can ask many of the forumers here in lyn...i see many are doing this program...
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braindead_fr3ak	Jan 27 2009, 09:31 PM Show posts by this member only \| Post #236
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	........ cool...i wanna look into it..!! oh yea..what do u mean by stalling?...cannot continue / program no longer worked for u?
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TSDisciple	Jan 27 2009, 09:32 PM Show posts by this member only \| Post #237
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Tuesday, 27.1.09 Wednesday - Arms & Abs: Barbell curls: 80lbs x 2 x 5reps Hammer curls: 40lbs x 2 x 5 reps Preacher curls: 90lbs x 1 x 6 reps -Machine preacher curls Weighted tricep variation dips: BW + 25lbs x 2 x 4 reps -Seated machine dips Abs hmm...my meals this week will be full of win... Added on January 27, 2009, 9:33 pm QUOTE(braindead_fr3ak @ Jan 27 2009, 09:29 PM) OK!!!!.......... bad mind...baad bad mind!! dont worry dude, sometimes thinking negative can keep you on the go too...i think negative to get me work harder QUOTE(braindead_fr3ak @ Jan 27 2009, 09:31 PM) ........ cool...i wanna look into it..!! oh yea..what do u mean by stalling?...cannot continue / program no longer worked for u? i got stuck on the poundages already...cant increase anymore...in rippetoe, you need to up the weights every workout This post has been edited by Disciple: Jan 27 2009, 09:33 PM
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braindead_fr3ak	Jan 27 2009, 09:40 PM Show posts by this member only \| Post #238
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	i know..a bit insane right...besides..my program is for whole body strength and fitness..not bulking like psycho...i am currently writing up a program focussed on these exercises... deadlift, squats , and rows...... a lot of literature recommends compound..so i wanna try it... read a lot of stuff from t-nation ..so im adapting from here there n everywhere....
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TSDisciple	Jan 27 2009, 09:43 PM Show posts by this member only \| Post #239
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yes for starters a little bit hard, you read here and there and try to gather info here and there....once you get used to it...then its no problem... when i started last time, i dont have internet or computer at home, i need to visit bookshops everytime to read up some training tips...no money to buy the books
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braindead_fr3ak	Jan 27 2009, 09:52 PM Show posts by this member only \| Post #240
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	ya...now i hvnt gotten my optimal program....that can suite my lifestly as well as timeframe.... i can work hard..but the eating ...i can only do so much la... because of that...i am reading up all articles that i can find... i dont really wanna do ripptoe now coz my intercollege basketball tourney coming up....cant afford any injury now....not only injury..muscle fatigue also will surely screw my game up....aih.... so i hv to be careful a bit....maybe in a month once all of that is over.ehhehehehe
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TSDisciple	Jan 27 2009, 09:57 PM Show posts by this member only \| Post #241
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	ohh...good luck in your game bro...make sure you score all 3 points and dunk a few k...lol
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braindead_fr3ak	Jan 27 2009, 09:58 PM Show posts by this member only \| Post #242
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	ahhaha.....yeaaaaaaaaaaaaaaaaaaaaa....dunk.....yeaaaaaaaaa...ahhahaha...3 points.........yeaaaaaaaaaa.....ahhaha..im a post up small forward.... dont think i can do any of those hahahhahahahahaha
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TSDisciple	Jan 27 2009, 10:01 PM Show posts by this member only \| Post #243
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	hmm » Click to show Spoiler - click again to hide... «
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braindead_fr3ak	Jan 27 2009, 10:06 PM Show posts by this member only \| Post #244
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	AAAAAAAAAAAAAAAAAAAAAAAAARRRGGGH ..AGAIN...!! I NEVER GONNA OPEN SPOILERS HERE! OMGS.......... i tot it was basketball related............... died
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TSDisciple	Jan 27 2009, 10:11 PM Show posts by this member only \| Post #245
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	lmao....terkena trap
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braindead_fr3ak	Jan 27 2009, 10:12 PM Show posts by this member only \| Post #246
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	always....aiiiiiiiiiiiiii...now how to work wei........mind sumwhr else....... waAHAHAHA
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bata	Jan 27 2009, 10:30 PM Show posts by this member only \| Post #247
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	QUOTE(Disciple @ Jan 27 2009, 10:11 PM) lmao....terkena trap too flat la dude... Chow
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TSDisciple	Jan 27 2009, 10:34 PM Show posts by this member only \| Post #248
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(bata @ Jan 27 2009, 10:30 PM) too flat la dude... Chow lol..nice legs marr
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TSDisciple	Jan 27 2009, 10:36 PM Show posts by this member only \| Post #249
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	» Click to show Spoiler - click again to hide... «
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yeah_guyz	Jan 28 2009, 03:01 AM Show posts by this member only \| Post #250
o2 + co2= coo22 ^_^lll Senior Member 3,980 posts Joined: Oct 2005 From: HeAv3N	QUOTE(braindead_fr3ak @ Jan 27 2009, 09:52 PM) ya...now i hvnt gotten my optimal program....that can suite my lifestly as well as timeframe.... i can work hard..but the eating ...i can only do so much la... because of that...i am reading up all articles that i can find... i dont really wanna do ripptoe now coz my intercollege basketball tourney coming up....cant afford any injury now....not only injury..muscle fatigue also will surely screw my game up....aih.... so i hv to be careful a bit....maybe in a month once all of that is over.ehhehehehe then dont do it, and stick to your 10kg dumbbell! ok, back to topic...1st week of rippetoe workout will give your a huge pain if you never done deadlift or squat before but coming week you will recover damn fast! you will amazed how your body adapt to that damn poundage and you will love squat and deadlift
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braindead_fr3ak	Jan 28 2009, 03:04 AM Show posts by this member only \| Post #251
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	yea.....also....this deadlift thingy a bit scary......how to prevent back injury.... i seen the how to do it pics..but still a bit scared.... thats why i dont dare do 40 -50 kgs....
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TSDisciple	Jan 28 2009, 05:45 PM Show posts by this member only \| Post #252
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday 28.1.09 Shoulders Military press 80lbs x 3 x 5reps -Smith machine Upright rows 75lbs x 3 x 5reps Bent over laterals 30lbs x 2 x 5reps Dumbbell shrugs 65lbs x 3 x 5reps Strained back when doing MP, couldn't concentrate on the other exercises, hence the reduced poundages...
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fatboythin	Jan 28 2009, 06:33 PM Show posts by this member only \| Post #253
LYN Insomniac Senior Member 816 posts Joined: Jun 2007 From: Damansara, KL	QUOTE(braindead_fr3ak @ Jan 28 2009, 03:04 AM) yea.....also....this deadlift thingy a bit scary......how to prevent back injury.... i seen the how to do it pics..but still a bit scared.... thats why i dont dare do 40 -50 kgs.... 8-O_MT72rck Don't worry, once you get the technique down with proper form, you can start adding the weight quite fast. Last week was the first time I added deadlifts to my back routine, around 35kg I think. Yesterday I did 40kg and then on the 3rd and 4th set could still do 45kgs. The pump and tightness you get in your lower back is the best feeling ever!!
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TSDisciple	Jan 30 2009, 02:21 PM Show posts by this member only \| Post #254
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Friday 30.1.09 Chest Incline bench press 135lbs x 3 x 5reps Flat DB press 50lbs x 3 x 5reps Flat DB flyes 35lbs x 3 x 5reps tits later
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myvi5949	Jan 30 2009, 04:16 PM Show posts by this member only \| Post #255
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	Bro u still doing max overload? is it the same with Max OT? Different? waiting for tits. hehe
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TSDisciple	Jan 30 2009, 09:34 PM Show posts by this member only \| Post #256
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(myvi5949 @ Jan 30 2009, 04:16 PM) Bro u still doing max overload? is it the same with Max OT? Different? waiting for tits. hehe both the same thing...maximum overload training = max OT the previous one i did was OVT, optimized volume training » Click to show Spoiler - click again to hide... «
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myvi5949	Jan 30 2009, 09:54 PM Show posts by this member only \| Post #257
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	OMG u can bury ur head in that..
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TSDisciple	Jan 30 2009, 09:56 PM Show posts by this member only \| Post #258
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(myvi5949 @ Jan 30 2009, 09:54 PM) OMG u can bury ur head in that.. yeah lol nice eh
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ExpZero	Jan 31 2009, 03:27 AM Show posts by this member only \| Post #259
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	bro, HVT not bad. feel the pump after 1st week(before cny), maybe due to instinctive.
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TSDisciple	Feb 2 2009, 09:54 AM Show posts by this member only \| Post #260
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Jan 31 2009, 03:27 AM) bro, HVT not bad. feel the pump after 1st week(before cny), maybe due to instinctive. you on hvt now brader? im not a fan of high volume...maybe during cutting i think...ovt is good...haven't try hvt, but usually high volume takes my breath away lol...
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TSDisciple	Feb 2 2009, 09:56 AM Show posts by this member only \| Post #261
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Its week 5 of Max-OT, time to change it up a lil QUOTE Week 5-8: Monday - Legs: o Hack Squats: 3 sets x 4-6 reps o Lunges: 2 sets x 4-6 reps o Hamstring curls: 3 sets x 4-6 reps o Machine calf raises: 3 sets x 4-6 reps o Calf Press On The Leg Press Machine: 2 sets x 4-6 reps print Click Here For A Printable Log Of Monday. Tuesday - Arms & Abs: o Dumbbell alternate curls: 2 sets x 4-6 reps o Concentration Curls: 2 sets x 4-6 reps o Incline curls: 1 sets x 4-6 reps o Tricep kickbacks: 2 sets x 4-6 reps o Overhead tricep dumbbell extension: 2 sets x 4-6 reps o Reverse tricep cable pushdowns: 1 set x 4-6 reps o Palms-Down EZ bar wrist curl: 2 sets x 4-6 reps o Palms-Up EZ bar wrist curl: 2 sets x 4-6 reps o Weighted sit ups: 2 sets x 8-12 reps o Hanging leg tucks: 2 sets x 8-12 reps print Click Here For A Printable Log Of Tuesday. Wednesday - Shoulders & Traps: o Arnold's: 3 sets x 4-6 reps o Dumbbell side laterals: 2 sets x 4-6 reps o Bent-Over low-pulley side lateral: 2 sets x 4-6 reps o Barbell shrugs: 2 sets x 4-6 reps o Low pulley row to neck: 2 sets x 4-6 reps print Click Here For A Printable Log Of Wednesday. Friday - Chest: o Bench press: 3 sets x 4-6 reps o Decline cable cross: 3 sets x 4-6 reps o Incline flyes: 3 sets x 4-6 reps print Click Here For A Printable Log Of Friday. Saturday - Back: o Lat pulldown: 3 sets x 4-6 reps o Deadlifts: 3 sets x 4-6 reps o T-bar Rows: 3 sets x 4-6 reps o Wide grip pulley rows: 3 sets x 4-6 reps print Click Here For A Printable Log Of Saturday. This post has been edited by Disciple: Feb 2 2009, 03:34 PM
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TSDisciple	Feb 2 2009, 03:35 PM Show posts by this member only \| Post #262
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Monday 2.2.09 Entering week 5, its time to change things up. I missed back exercise yesterday, so I did some today. Hack squats 320lbs x 3 x 5reps Lunges 30lbs x 2 x 5reps Leg curls 167lbs x 3 x 5reps Machine calf raise 220lbs x 3 x 5reps Pull ups BW x 3 x 5reps Machine rows 125lbs x 3 x 5reps This post has been edited by Disciple: Feb 3 2009, 08:40 PM
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TSDisciple	Feb 3 2009, 08:40 PM Show posts by this member only \| Post #263
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Tuesday 3.2.09 Db curls 40lbs x 2 x 5reps Concentration curls 40lbs x 2 x 5reps Incline curls 25lbs x 1 x 5reps Triceps kickback 35lbs x 2 x 5reps Overhead triceps dumbbell extension 40lbs x 2 x 5reps Reverse triceps cable pushdowns 28lbs x 1 x 6 reps Missed the abs today as I was running late for class. In before the banhammer. I may be off for a few days. Some shithead reported me for spam I think.
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TSDisciple	Feb 3 2009, 09:26 PM Show posts by this member only \| Post #264
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	dont worry about that...nao gtfo
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TSDisciple	Feb 4 2009, 06:32 PM Show posts by this member only \| Post #265
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday 4.2.09 Shoulders & Traps: Arnold's 40lbs x 3 x 5reps Dumbbell side laterals 25lbs x 2 x 5reps Bent-Over low-pulley side lateral 17.5lbs x 2 x 5reps Barbell shrugs: 185lbs x 2 sets x 5reps
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myvi5949	Feb 4 2009, 06:50 PM Show posts by this member only \| Post #266
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	Sorry to hear u got vacation. Here some titties » Click to show Spoiler - click again to hide... « Bro ur max ot no warmup set? This post has been edited by myvi5949: Feb 4 2009, 07:08 PM
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TSDisciple	Feb 4 2009, 06:59 PM Show posts by this member only \| Post #267
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	lol..no i didnt get any vacasyun...that idiot on top reported me...who f***ing cares anyway...spoiler those tits or he will come after you neways, i do have warm up sets, i do about 4 sets for warm up using lighter weights...just that im too lazy to put them up here lol...
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myvi5949	Feb 4 2009, 07:05 PM Show posts by this member only \| Post #268
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	wth la... like dat also want report? just asking though about the max ot wondering if i am doing it right..i am noobish anyway.
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braindead_fr3ak	Feb 5 2009, 12:25 PM Show posts by this member only \| Post #269
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	what are arnolds bro?
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myvi5949	Feb 5 2009, 12:45 PM Show posts by this member only \| Post #270
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	Its a variation of shoulder press i think..arnold press
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braindead_fr3ak	Feb 6 2009, 09:26 PM Show posts by this member only \| Post #271
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	hmmm googling time!! ... uuuuuuu look very nice... i like to push myself to the limit during my workouts..... simly add exercises..is that a bad thing?.. my new equipment should be arriving soon....bench..bar and plates...ahahha cant wait... 14 feb mate...!! WMAHHAHA gonna try this arnold thing...
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ExpZero	Feb 8 2009, 06:40 PM Show posts by this member only \| Post #272
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Feb 2 2009, 09:54 AM) you on hvt now brader? im not a fan of high volume...maybe during cutting i think...ovt is good...haven't try hvt, but usually high volume takes my breath away lol... Yes, I'm on HVT now, the pump and fatigue level I get is awesome lolz. OVT is as great but HVT is greater, I need some changes in term of volume and intensity for growth which offer by HVT. Both of them are different routine.
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braindead_fr3ak	Feb 8 2009, 07:36 PM Show posts by this member only \| Post #273
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	dang..i cant do hit or hvt..... im doing fbt.....aih...too much bulk..speed decrease...to much speed ...strength decrease...aaaaaaaaaaih
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TSDisciple	Feb 18 2009, 07:15 PM Show posts by this member only \| Post #274
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(braindead_fr3ak @ Feb 5 2009, 12:25 PM) what are arnolds bro? sup guys, im back from the banhammer... the arnolds are the arnold press...like what myvi5949 said...
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TSDisciple	Feb 18 2009, 07:19 PM Show posts by this member only \| Post #275
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Wednesday 18.2.09 Skipped arm yesterday, was busy...but i did them today Db curls 40lbs x 3 x 5reps Concentration curls 40lbs x 2 x 5reps Triceps kickback 37.5lbs x 3 x 5reps Reverse triceps cable pushdowns 35lbs x 1 x 6 reps Shoulders & Traps: Arnold's 40lbs x 3 x 5reps Dumbbell side laterals 30lbs x 3 x 5reps Bent-Over low-pulley side lateral 20lbs x 3 x 5reps Barbell shrugs: 165lbs x 2 sets x 5reps funny...my warn level is still the same lol
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TSDisciple	Feb 20 2009, 05:40 PM Show posts by this member only \| Post #276
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Friday 20.2.09 Chest Bench press 135lbs x 3 x 5reps Incline dumbbell press 45ls x 3 x 5reps Incline flyes 35lbs x 3 x 5reps Last week on Max-OT...Gonna start cutting back next week for a surprise party. Added on February 20, 2009, 5:41 pmtotal gain on 7 weeks bulk = 4kg This post has been edited by Disciple: Feb 20 2009, 05:41 PM
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TSDisciple	Feb 22 2009, 03:37 PM Show posts by this member only \| Post #277
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Sunday 22.2.09 Back Pulldowns 183lbs x 3 x 5reps Deadlift 225lbs x 3 x 5reps T-bar rows 90lbs x 3 x 5reps Cable row 77lbs x 3 x 5reps Last day on Max-OT.
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myvi5949	Mar 2 2009, 10:09 PM Show posts by this member only \| Post #278
Quiet Determination Senior Member 1,527 posts Joined: Jan 2008	What's next? End of bulk..can see progress?
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braindead_fr3ak	Mar 3 2009, 02:02 AM Show posts by this member only \| Post #279
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	yea pics plz..
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bata	Mar 13 2009, 04:52 PM Show posts by this member only \| Post #280
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	where's the tits guy gone? Chow
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braindead_fr3ak	Mar 14 2009, 04:53 AM Show posts by this member only \| Post #281
Ba$$ist On d ROCks Senior Member 1,552 posts Joined: Dec 2006	hahaha...... i remember...buuger..this thread nearly got me a warning during my part time job.,...sick.... they thought i was watchin porn...sucks man... maybe disciple finding more tits..ahahhaah wanker
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TSDisciple	Mar 16 2009, 05:55 PM Show posts by this member only \| Post #282
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	sup guys...just got back from banhammer... » Click to show Spoiler - click again to hide... «
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pedro	Mar 16 2009, 06:03 PM Show posts by this member only \| Post #283
Certified Broscientist Senior Member 3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow	Crap and thought it was gonna be your progress pic!
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bata	Mar 16 2009, 06:08 PM Show posts by this member only \| Post #284
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	QUOTE(Disciple @ Mar 16 2009, 05:55 PM) sup guys...just got back from banhammer... » Click to show Spoiler - click again to hide... « kau ni asik kene ban je lah Chow
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TSDisciple	Mar 16 2009, 06:10 PM Show posts by this member only \| Post #285
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	weh bata...long time no see dude lol Added on March 16, 2009, 6:11 pmwe can spam in my journal...no mods will see This post has been edited by Disciple: Mar 16 2009, 06:11 PM
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wallpaper89	Mar 16 2009, 07:06 PM Show posts by this member only \| Post #286
On my way Senior Member 650 posts Joined: Feb 2008	QUOTE(pedro @ Mar 16 2009, 06:03 PM) Crap and thought it was gonna be your progress pic! But this is wayyy better than his progress pic! Great pic disciple! I like her style of dressing
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registryeditor	Mar 16 2009, 07:24 PM Show posts by this member only \| Post #287
Internets Super Heroes HAGAGA Senior Member 1,520 posts Joined: Oct 2005 From: Over The Rainbow, Kuala Lumpur	holy shit buddy. u just spiked my testosterone levels for the next one week! haaaaaaaaaaaaaaahahahahahahaha. the best juice evaaahhhhh! haaaaaagagagagagag
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ExpZero	Mar 18 2009, 02:58 AM Show posts by this member only \| Post #288
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	those are av girls? bump for you bro...
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TSDisciple	Mar 18 2009, 08:02 AM Show posts by this member only \| Post #289
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(ExpZero @ Mar 18 2009, 02:58 AM) those are av girls? bump for you bro... yo wassup dude...hey ask you something man...your campus now have career fair? is it this week? and wassup guys...im doing OVT now...just that i didn't update my journal...cutting right now...will post pics in another 6 weeks or so guys.. » Click to show Spoiler - click again to hide... « This post has been edited by Disciple: Apr 1 2009, 07:37 PM
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TSDisciple	Apr 1 2009, 07:38 PM Show posts by this member only \| Post #290
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	wassup guys...week 5 into OVT yo... pics in 3 more weeks...meh feels the pressure now...meh very down...alot of shit to worry about... someone post some tits in here This post has been edited by Disciple: May 17 2009, 04:11 PM
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TSDisciple	May 17 2009, 04:11 PM Show posts by this member only \| Post #291
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	yo wassup pics here http://forum.lowyat.net/index.php?showtopi...post&p=25948537 This post has been edited by Disciple: May 17 2009, 04:15 PM
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darklight79	May 17 2009, 10:20 PM Show posts by this member only \| Post #292
I'll eat your food Elite 9,006 posts Joined: Oct 2005 From: PJ	How's Terry? Send my warmest regards to him. Tell him I'll always be grateful for the advice he's given me. Lol, people usually ask me who helped me the most. Terry's name is usually the first to come up. =P
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tineagle	May 18 2009, 09:14 PM Show posts by this member only \| Post #293
The Animal Within Senior Member 1,276 posts Joined: Mar 2005 From: PJ	damm you got me scanning through your entire thread for your famous 'pictures'. too bad most of the older ones are DELETED.. lol
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metalfreak	May 18 2009, 09:37 PM Show posts by this member only \| Post #294
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(Disciple @ Mar 16 2009, 05:55 PM) sup guys...just got back from banhammer... » Click to show Spoiler - click again to hide... « Name pls
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TSDisciple	Jul 4 2009, 08:47 AM Show posts by this member only \| Post #295
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	wassup yo dont know the name of that chick brah... its the time of the year where i need to cut again...hate it tits later
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SUSProtester	Jul 4 2009, 08:19 PM Show posts by this member only \| Post #296
Casual Junior Member 328 posts Joined: Sep 2008 From: Fox River Status:Wanted	1 on 1 rumble match when u are ready. pm me.
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ExpZero	Jul 8 2009, 02:11 AM Show posts by this member only \| Post #297
Regular Senior Member 1,522 posts Joined: Mar 2007 From: Kuala Lumpur	QUOTE(Disciple @ Mar 18 2009, 08:02 AM) yo wassup dude...hey ask you something man...your campus now have career fair? is it this week? and wassup guys...im doing OVT now...just that i didn't update my journal...cutting right now...will post pics in another 6 weeks or so guys.. » Click to show Spoiler - click again to hide... « hey dude, very sorry that I rarely check health&fitness subforum and thus missed your message. Btw, you have good progress over the 30-day fatso...
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TSDisciple	Oct 3 2009, 07:23 AM Show posts by this member only \| Post #298
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	wassup dawg... im in cutting again...weigh-in on dec 31 bf 10-12% hopefully Added on October 3, 2009, 7:23 amwait i will get some tits for motivation later... This post has been edited by Disciple: Oct 3 2009, 07:23 AM
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TSDisciple	Dec 8 2009, 08:55 PM Show posts by this member only \| Post #299
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	u6zlaIl0yh0 This post has been edited by Disciple: Aug 14 2011, 11:53 AM
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