Apply lower weights for your Deadlift la bro if you feel your form went poorly. It's a good exercise which targets on many muscle groups. Don't give up!

Thought about lowering it.. but too exhausted, screw it just go to next workout.

Thursday, 26 feb: high reps arms/cardio

Hammercurls
2x20x5kg
1x15x5kg

Tricep extensions
3x8x5kg

Pushups
15,15,10

Reverse dumbell curls
3x10x5kg

Dumbell wrist curls
1x20x5kg
2x15x5kg

Jump Ropes
10 minutes

Diet:

Snack:2 eggs
Breakfast: soto
Lunch: small rice, beef
Snack: small rice, beef
pre workout: whey
post workout: whey
Dinner: Brocolli, 1/2 can tuna
pre bed: 2 eggs

This post has been edited by myvi5949: Feb 26 2009, 08:56 PM

Saturday 28 feb: Full body

Squats
3x8x42kg

Deadlift
3x8x46kg

Bent over barbell rows
2x8x40kg
2x6x42kg PR

Closegrip Bench
1x8x30kg
2x8x32kg PR

Bent over dumbell rows
3x8x15kg

Shrugs
3x8x30kg

Pushups
20,10,7

Completed: 55 minutes. Did more volume this workout..pretty exhausted.

Diet:

Snack: 2 eggs
Breakfast: rice, 1 piece chicken, veges
Lunch: rice, 1 fillet burger, veges
Pre workout: 2 eggs, bananas
Post workout: 2 scoop whey
Dinner: Brocolli, kidney beans, fish
Pre bed: 2 egg white, milk

wah, bench press and squat's poundage so close kei? i think you can go at least 50-60kg

as the poundage is in this way

Deadlift>Squat>Bench Press>Row>Press

Dude i can't squat 50kg YET. If i can i already up the weights. I am working out as intensely as i can.

I can't risk injury working out at home.

Doing this for the long haul.. lots of time for improvement.

8 reps is kinda hard to add poundage, try 5reps instead of 8rep

or follow rippetoe template exactly...XD

i will go for Strong Lift 5x5 after i done my current program, perhaps add Magic 50 for cardio day

i just tried 10 reps DB swing and Snatch today after gym for fun(25lbs)

lol...after done it...got no mood to do bumpee...it is intense program=.=

Damn, I love your diet. Lots of good protein in every meal. You could try adding in more carbs though. Who knows, maybe after that you'll suddenly be able to squat 50kg with ease

This post has been edited by wallpaper89: Feb 28 2009, 11:47 PM

You need to pace yourself for the magic 50.. I sweat like hell like time i did those..might do it today.
Good luck on the Stronglift as well bro.

As for me i am going to change to 3 day split push-pull-legs next week. The full body was intense..but sticking to the original plan..

2 weeks full body: completed yesterday
3 weeks max OT 3 day splits: next week
3 weeks HVT 3 day splits: week after.
deload........target reach 55kg-60kg squats.



I try to eat clean at nite. Going to improve on the diet soon.

This post has been edited by myvi5949: Mar 1 2009, 10:17 AM

Monday 2nd march 09: Chest/Triceps

Barbell Benchpress
warmup:
1x6x20kg
1x3x30kg
1x2x40kg
workset:
2x6x42kg
1x4x44kg shaky..bad form

Closegrip bench
1x6x30kg
2x6x32kg

Dumbell Flys
3x10x6kg per db
superset Dumbell press
3x10x6kg per db

Barbell Shrugs
1x8x30kg
1x8x32kg
1x8x35kg

Pushups
19,13,8

Completed 60 minutes..Not a good workout day, skip lunch..

Diet:
Snack: 3 slice pb sandwich
Breakfast: rice, fish, 1 piece chicken
Lunch: skip
Pre workout: rice+beef, sweet potato with red beans soup
Post workout: whey+dextrose
Dinner: more soup, 1 steam fish, egg shake.


This post has been edited by myvi5949: Mar 2 2009, 09:57 PM

Hmm.. looking at your food pre & postworkout, i think i can still up my food intake.

Its all about preparation bro. Before go to sleep i prepare my 4 eggs. Each week i buy in bulk a carton 30 eggs, red bean, brocolli, fruits, peanut butter, oats depending on my budget.. other stuff i just buy eat at restaurant or sapu all the cook dishes at home. lol.

Damn everytime I look at your diet, I'm like wow! Quite good for an ectomorph But why skip lunch today? Your breakfast portion is like a full lunch though haha.

Yeah dude i try to take most of the carbs at morning..something i read about kicking the metabolism rate..

can't help it i been little busy around the office..

i try to eat clean during the nite as much as i can. Need to sleep now..past my bedtime. I want 8 hours sleep now for optimal recovery..lool

That reminds me to zz too. Goodnite. .

Tuesday, 3 march: Off day

Diet:

Snack: 2 pb sandwich, 2 eggs
Breakfast: chicken rice
Lunch: rice, 1 chicken, vege
Snack: meatballs soup
Dinner: Brocolli, red bean, fish
Pre bed: 2 eggs

Donate blood today.. Good for me.

Awesome man. I wonder if I will be donating in the future anot... Do tell us how your workout goes tomorrow!

Wednesday 4th march: Back/biceps

Deadlift
warmup:
1x8x20kg
1x4x30kg
1x1x40kg
workset:
3x6x50kg PR

Bent over barbell rows
1x6x42kg
3x6x44kg PR

One arm T-bar rows
3x6x25kg

Concentrated/negative curls
3x6x10kg

Pushups
20,15,10,5

Surprise myself with the PRs..

Just trying the T-bar rows instead of the regular dumbell bent rows.. I can say that its a very good exercise. Can really feel my upper back working. Need to concentrate on form though, since its easy to cheat on this using leg strength.

Diet:

Snack: 2 slice pb sandwich
Breakfast: rice, lotsa beef
Lunch: noodles
Pre workout: 2 chicken breast
post: whey+dextrose
Dinner: chic peas+1/2 can kidney beans, 2 eggs
pre bed: whey

Hah.. nxt day after donate blood do workout ? Can ah ? U must have lots blood !

Its not that bad.. like bitten by mosquito only

March 5th: Arms

Hammercurls
3x8x10kg

Tricep extensions
3x10x6kg

Reverse dumbell curls
3x10x6kg

Barbell Wristcurls
1x20x20kg
2x10x30kg

Pushups
25,15,10



This post has been edited by myvi5949: Mar 8 2009, 12:09 PM