Saturday Feb 7: Back / bicep

Deadlift
1x12x10kg
1x8x20kg
1x4x30kg
1x2x40kg
4x6x42kg

One arm db row
2x10x15kg

Goodmornings
1x6x20kg bad form
3x6x15kg

Barbell curls
1x8x15kg
2x6x17kg
1x4x17kg..

Negative curls
2x8x12kg

Pushups
20,12,10



This post has been edited by myvi5949: Feb 9 2009, 09:56 AM

Saturday Feb 9: Circuit training (Deload week)

Circuit:
Dumbell Step ups x10x10kg
Dumbell swing x10x5kg
Burpees x 10

5 circuit completed in 20 minutes. 1-2 minutes rest between circuit.

Hey, i c ur taking lots kidney beans. U cook them youself ? 1 can seems a lot ! Hows the taste ?

Dont need to cook em..drain the water, eat with cooked brocolli. Sometime i even eat straight from the can. I got sick of tuna, switched to this..almost 40grams protein per can at RM1.80..cant beat that. I tried many brands, but the best one for me is "Rex red kidney beans". No preservative..just red kidney beans, sugar and water.

Taste wise its...tasty la..ok la. taste like beans lor. hehe

Mix it with other food to make it even better, best so far is to eat it with keledek (sweet potato/yam) Its just and addition, i eat lotsa chicken, eggs and fish too.



This post has been edited by myvi5949: Feb 11 2009, 08:21 PM

Weds Feb 9: Circuit training (Deload week)

Circuit:
Lunges with tricep kickback x10x10kg
Squat with dumbell curls x10x10kg
Burpees x 10

5 circuit completed in 18 minutes. 1-2 minutes rest between circuit.

That was so hard.....super sweaty workout. Jogging is a waste of time. Everyone should do this instead.

Diet:

Breakfast: nasi lemak ayam
lunch: 2 piece chicken, 1 sausage, yogurt
pre workout: 2 buns, 1/2 can kidney beans, 2 eggs
post workout: whey+dextrose
dinner: rice, fish, veges
pre bed: 2 eggs



This post has been edited by myvi5949: Feb 15 2009, 10:59 AM

February 15, Sunday: Full body

Benchpress
2x8x35kg

Squat
2x8x40kg

Deadlift
2x8x40kg

Military press
1x8x20kg
1x6x20kg

Pushups
10,10,10

Back from deload week.. start with 1 week of full body.

Hafta admit bodyweight exercises r way more exhausting than weights. I did 6 burpees during my holidays & decided i can't take the spinning head anymore haha..

Hey, u back frm 1 wk off & did ur max weights, not scared ache nxt day ah. Did the layoff affect yr strength ?

6 burpees.. try do it in circuits.. or challenge yourself with 100 burpees. Do the burpee with pushup variation for a real pump. You'll be sweating like crazy

Deload week is ok..did'nt feel guilty about it, i read its good to deload after 8 weeks of lifting. Good for the joints. In fact i feel more motivated to lift after the long rest. Strength is as good as prior deload..

Now i knw wher my cardio health stands .. way at the bottom ahha.. I guess the 2 wks i took is too long a break then.

Tuesday, 17 feb 2009: Full body

Benchpress
1x8x35kg
2x8x37kg

Squat
2x8x40kg

Bent over barbell rows
1x8x35kg
2x8x37kg

Barbell curls
2x8x15kg

Pushups
20,10,11

Increase weight and sets. Drop the barbell on last rep of squat. Damn... thank god nothing bad happen. Working out while watching wrestling is not good for concentration..


Diet:

Breakfast: nasi lemak, 2 piece chicken
Lunch: fried mee, 1 fish
pre workout: 2 eggs, kueh
post workout: whey+dextrose
dinner: rice, prawns, veges
pre bed: 2 eggs, whey.

Friday, 20th feb: Full body

Squat
3x8x40kg

Benchpress
3x5x40kg PR

Deadlift
1x8x44kg
2x8x46kg PR

Military press
3x8x20kg

Pushups
10,15,6

Completed in 40 minutes.

Feel so lazy to workout today..but finally manage to drag myself to touch the bars. The benchpress quiet scary, my grip not so strong..

Diet:

Snack: 2 eggs
Breakfast: Nasi lemak, 1 piece chicken
Lunch: Rice, lotsa Beef, Ice cream
Pre workout: 2 eggs
Post workout: 2 serving whey, 2 banana
Dinner: large plate brocolli,1/2 can kidney beans

why never increase the poundage of squat? in order to grow stronger, you need to add poundage if your form is good

Hey there bro. Not confident enough to increase it..i just increase the amount of sets compared to previous session. Will keep that in mine.

i used to be like that, but once i clear my mind, i increase poundage every workout if i did it in good form in previous workout, surprisingly the body adapt damn fast
since you able to squat 2x8x40kg, i am sure you can squat 2x5x42.5kg
go and try, dont be affraid, dont forget the safety bar

Heheh.. the scary squat strikes again. Anyway, i think ur stronger than me, looking at the big increase in ur squattin wt. Shld b no problem when u wanna try it.

Saturday Feb 21: Circuit training

Circuit:
Dumbell Step ups x10x10kg
Dumbell snatch x10x10kg
Burpees x 10

5 circuit completed in 20 minutes. 1-2 minutes rest between circuit.

erm, magic 50? XD
wanna to try it when i cutting

Yeah, been doing these for a while now. I hate jogging, its a good alternative.

Sunday Feb, 22: Full body

Squat
1x8x40kg
2x8x42kg PR

Bent over barbell rows
2x8x37kg
1x8x40kg PR

Closegrip benchpress
3x6x30kg

Alternate Hammer Curls
3x10x10kg

Pushups
20,10,8

Diet
Snack:2 eggs
Breakfast: 4 burger patty, bread
Lunch: rice, 2 piece chicken
Pre workout: 2 slice bread, 2 eggs, whey
Post wo: whey+dextrose
Dinner: Brocolli, 1/2 can kidney beans
Prebed: Fish, milk

Yeah..Squatting is the most intimidating exercise for me too.

Weds, 25 feb: Full body

Squat
3x8x42kg

Benchpress
3x6x40kg

Deadlift
1x8x50kg
1x6x50kg.. bad form, better stop

Lat raise
3x8x5kg

Military press
3x8x20kg

Pushups
10,10,7

Completed in 45 minutes..squatting 3 times a week starting to take its toll on me.

Diet:

Breakfast: small rice, 2 piece chicken
Lunch: fried rice, lotsa beef
Pre workout: small rice, fish, whey
Post workout: whey
Dinner: Brocolli, fish,
Prebed: 2 eggs