Sori, u referrin to me or myvi ? I'm frm kl.

Saturday, jan 9

Decided to give Scooby's killer arms workout a try..
http://www.youtube.com/watch?v=UheCchftswc...ynext=1&index=2

Warmup: 4x10 pushups

Negative curls
1x8
superset Skullcrusher
1x12

Barbel curls
1x21
superset Closegrip benchpress
1x12

Reverse curl
1x8
Superset Tricep kickback
1x8

Concentrated curls
3x8

Pushups
2x10

Havent got time to write the weights i put. It does not use alot of plates.
The workout was intense..i was sweating like a monkey's uncle.



Thanks bro

This post has been edited by myvi5949: Jan 10 2009, 06:49 PM

Monday 12 jan 2009

Squats
3x10x30kg

Deadlift
2x8x35kg
1x8x30kg

Dumbell Benchpress
3x15x20kg

Overhead press
4x10x12kg

Pushups
3x10

...my lower back hurts from deadlift and squats. Probably shouldnt do both in one session.

This post has been edited by myvi5949: Jan 13 2009, 08:49 AM

Same here. My lower back feels funny when i reach the bottom squat. Other exer no such feel. Yr squat impressive leh, frm 10kg power to 30kg. Mine's real slow.

Squatting is not a problem for me...deadlift is. Its hard to do with proper form and technique. That's probably why my back sore.. lousy form.

Anyways..I am loving the pushups, I think I am going to do it more regularly now. Its good for overall strength and I like the rythm of the movement.

Wednesday, jan 14

Pushups routine
5x7
5x10..failure, cant do no more

barbell bent over rows
1x12x20kg
2x12x25kg
2x12x30kg

Hammer curls
3x8x10kg per db

Dumbell flies
3x10x5kg per db

Pushups .. just for kicks
1x10

Stop doing squats and deadlift for now, going easy on the lower back.

This post has been edited by myvi5949: Jan 14 2009, 08:45 PM

Bored of full body, going to change to 3 day split.

Thursday (Back/abs): Deadlift, Barbell Rows, One arm row, goodmornings, crunches
Saturday (Leg/arms): Squats, Lunges, dumbbell curls, skullcrusher, hammer curls, closegrip bench
Monday (Chest/shoulders): Shoulder press, bench press, chest fly, shrugs, lat raise

U sure have a variety of exercises. Hows your deadlift doing ? Feeling better now ?

My back is Ay OK now. Been trying new stuff just for the fun of it. Gonna give 3 day split a try, and hopefully I stick to the plan wholeheartedly.

Sat, 17 Jan: Arms / leg

Squats
3x10x30kg

Barbell curls
3x8x15kg

Closegrip benchpress
3x8x15kg

Reverse Barbell curls
3x8x15kg

Negative dumbell curls
3x8x12kg

I tried 35kg squat..still cant manage it.

This post has been edited by myvi5949: Jan 17 2009, 10:34 PM

Ganas la u ! I normally add only 3kg to my squats & reduce the reps at the same time.

Can't blame me for being impatient..the weights u guys lift is like twice mine.
Anyways, simple workout today.

Miller Pushups routine
5x7reps
5x10reps.. still at stuck 2nd set

Skipping rope
10 minutes

Jumping jacks
5 minutes

Burpees.. just trying this, need more coordination on the movements
1x10 reps

More pushups
2x13reps
1x10reps

Total time: 30 mins.. finish my workout at 9.45pm. Wonder if that's good.

This post has been edited by myvi5949: Jan 19 2009, 10:03 PM

Weds jan 21, 2009: Chess/shoulders

Pushups
20,15,10

Barbell Benchpress
1x8x20kg
1x8x25kg
1x8x27kg
1x8x30kg

Dumbell flys
4x10x6kg per db

Shrugs
1x15x20kg
1x10x25kg
1x10x30kg

Military press
1x8x20kg
2x6x20kg

Diet:

morning snack: 2 eggs
breakfast: nasi lemak, 2 chicken breast
Lunch: rice+1 fish+veges
Pre workout: whey+oats+1egg, 1/2 can kidney bean
Post workout: whey+dextrose
Dinner:rice+fish
pre bed: milk

This post has been edited by myvi5949: Jan 21 2009, 09:48 PM

No la.. our squats not dbl yours. Stil long way to go. Hmm.. keep seeing burpees in ur exercises. Mayb will try them when i back home.

Happy workout & holidays !

edit : wallpaper's squat is dbl

This post has been edited by mrPOTATO: Jan 22 2009, 12:38 PM

You mean this one?



The pushups and burpees are not for gaining mass..its to increase core strength and tone.
I am doing it to replace cardio, as warmup and to increase core strength..

Plus i like to feel the burn and the thought of being able to do 50-100 pushups one day. Highly recommended for anyone.

My squats, I do it parallel (not all the way down) and I do it using the Smiths, that's why I can lift slightly heavier, so don't worry too much over the comparisons

Happy CNY bro!

Heheehe stop teasing me u guys Everyone body composition is different and its silly for me to compare still my ego got the better of me. Will move up the weights slowly as i improve my strength and upgrade my equipment.

Friday jan 23: Back

Pushups
21,15,10

Deadlift
3x10x35kg

Pullups/chinups
3x10

barbell bent over rows
2x10x30kg
1x10x32kg

One arm Dumbell rows
1x12x15kg
1x10x15kg
1x12x10kg

Lol just pointing out that your squats are harder to do than the version I'm doing. Will you be working out on CNY week?

I squat deep. I will be working out during the holidays. Other than slacking off wif my gf. I sambut Hari Raya lor..but CNY also celebrate lor, i eat mandarin everyday now..got so many for free

boss, you Johor which area? lupe la


Chow