02/03/09 - BACK/BICEPS/ PARTIAL LEG

shock therapy + why protein

Stretch

7x40kg deadlifts
2x7x50kg deadlifts
3x7x30kg lying barbell back rows
3x5x30kg dumbell bicep curls
3x7x17kg(each) dumbell rows
3x7x9.5kg dumbell hammer curls
3x8x9.5g(each) bent over dumbell reverse flys

trust me i know..... the muscle underneath is there...its just that..as i said..when bulking....u put on fat and muscle..i dun wanna cardio too much ....actually not really doing any at the moment.....

i will cut once i reach 72- 75 kgs..
am at 70 now

yeap...mofonyx has a point... anyways.... do feel free to comment on anything i do...... tq!!

hmmm...define good athletic base?... ive bben playing basketball since primary ...not that im very good at it,....but .. yea....always been a thin frail athletic type

ahahh..thats why i said..used to be ...... now im biger...but ...aih..

everything in this world comes with a price...my shots lost accuracy...my speed reduced..flexibility reduced....

have to retrain my entire body......... dernit.....only thing that increased is power.....


This post has been edited by braindead_fr3ak: Mar 5 2009, 04:11 AM

04/03/09 CHEST//SHOULDERS/TRICEPS...........light abs

start of with shock therapy....continue with On whey...

3x7x50kg bench press....... MY CURRENT PR...DEM..i can bench 50 and deadlift 50...that cant be right....wait..i only have max of 50 kgs in plates...

4x40kg military press......................... damn...those bench presses killed me...
3x4x30kg military presses

7x15kg skullcrushers

15x3 leg raises

7x9.5kg dumbell shoulder presses(each)
2x7x12kg dumbell shoulder presses(each)

3x7x12kg chest dumbell flys (each hand)

3x10x12kg dumbell shoulder presses (each hand)


shoulders and traps feel numb............. O_O......

lets see how i feel tomorrow...

ive learnt...dont do bench presses and military presses consequtively..... heheheheh
oh well....

update front and back...
later when i free i will display my chiken leg

tq...comments plz...

04/03/09

This post has been edited by braindead_fr3ak: Jun 9 2010, 10:19 PM

hahah..u have a super good point.... i already covered that though...on leg day i will go to my university gym...once im working..im getting a rack!!

hahahah.... see how la.

im planning to have a complete home gym.... definitely..... save time n munny of suscribining

100 buk per month x 12 = 1200
5 years = 7k... plus a lot of wasted time!



This post has been edited by braindead_fr3ak: Mar 9 2009, 08:48 PM

8/03/09 LEGS/SHOULDER/ABS

3x5x30kg military press
3x7x30kg barbell lunge ( each leg)
3x10x10kg weighted situps
2x10x9kg dumbell flys
1x10x12kg dumbell flys
3x7x50kg deadlifts
3x7x40kg squats
20x3x30kg barbell toe-ups

11/03/09 - BACK / BICEPS / LIGHT LEG

strectching....shock...2scoops of whey b4 training...


5x35kg barbell bicep curls
5x30kg barbell bicep curls
35kg x7 bent over barbell row
30kg x 7 bent over barbell row
3x8x9.5kg hammer curls
3x7x9.5 kg dumbell lat rows
3x20x18kgs toe ups
9x5x9.5kg dumbell curls
14x3x40kg barbell lunges

stretch after training..

PR FOR LUNGES!!!....killed my quads...

13/03/09 CHEST/TRICEPS/SHOULDER/ABS


2x5x30kg bench press - warm ups...
3x5x50kg - bench press ( scared to do more...no spotter today !! )
3x7x12kg - bench flys dumbell (each)

3x5x40kg - raise barbell to chin......(whats this called ar...) half military press?
3x10x30kg - shoulder press

3x7x12kg weighted sit ups

3x7x20kg barbell skull crushers
3x10x7.5kg kickbacks

3x7x12kg weighted sit ups



updated with my latest pics...

This post has been edited by braindead_fr3ak: Jun 9 2010, 10:19 PM

hmm..im indian...but i dun think its genetics though...my parents aint nuthing close to athletic....

ive been an athlete for few sports..mainly basketball 100m hurdles 4x100 and 400m....mostly during school .... so i think that built a strong base for me to work on..so now all im doing is adding size and power....if u look closely u will notice a large layer of fat across the tummy.....

over other parts also got but not prominent... wait till i reach about 75-78..then i will start cutting down..


This post has been edited by braindead_fr3ak: Mar 19 2009, 08:04 PM

16/03/09 BACK, BICEPS ,

preworkout - shock therapy

3x10x7kgs - Renegade Dumbell Rows
10x9.5kgs - Renegade Dumbell Rows


3x10x30kgs -bent over Barbell rows
2x10x35kg -bent over Barbell rows


3x5x30kg - barbell curls

2xrightx17.5kg - dumbell rows
2xleftx17.5kg - dumbell rows

2x5x10kg dumbell bicep curls(each hand)


post 2 scoops whey.....

19/03/09 CHEST/SHOULDER/LEGS

today i was not feeling well.....really drained and no energy...


bench press
5x35kg
5x40kg
3x5x50kg


3x7x30kg military press

2x5x9.5kg shoulder flys

15x30kg shrugs
10x40kg shrugs

2x5x30kg military press

3x7x50kg straight back straight leg deadlift
3x10x50kg squats

3x7x40kg toe ups
10x22kg toe ups
15x22kg toe ups
20x22kg toe ups

3x15xbodyweight leg raises

7.5kg tricep extension



really shitty day...felt so bad...


This post has been edited by braindead_fr3ak: Mar 29 2009, 10:05 PM

25/03/09 - BACK/BICEPS

5x30kg barbell curls
7x30kg barbell curls
4x35kg barbell curls


3x7x40kg barbell rows


4x5x10kg hammer curls (left hand)
3x5x10kg hammer curls ( right hand)

7x20kg dumbell rows ( each hand)
5x20kg dumbell rows ( each hand)
5x20kg dumbell rows (left hand)

5x50kg Straightback - straightleg deadlifts
5x55kg Straightback - straightleg deadlifts
5x60kg Straightback - straightleg deadlifts

my next workout will have my latest pics!!

29/03/09 CHEST/TRICEPS/ABS

military press
5x50kg
4x50kg
3x50kg

shrugs
3x10x50kg

bench press
7x50kg3x5x60kg

dumbell flys
10x12kg (each hand)
5x17.5kg(each hand)

tricep extension
3x7x20kg

leg raises
3x15

skull crushers
10x20kg pronated
10x25kg pronated
10x20kg supinated

one arm tricep extension(behind head)
5x10kg (each hand)
2x5x7.5kg (each hand)



there it is..my workout up to date till today!! WOOT...

weird...i feel no progreess in my pics...but ..damn..my load has increased!!!

This post has been edited by braindead_fr3ak: Jun 9 2010, 10:54 PM

aih...actually upper abs and chest also got fat... NEED LATS!!!
....damnit... any ideas for lat exercises with dumbells/barbells/bench? ony ones im doing a lat rows...

hell yea mate..!!... u just deadlifted 80kgs ..mil press 60kgs.... benched 60kgs and squated 60kgs.. hahahah..interesting hor..!!... not all the same day lah...

eh..call me out lerh when u there.!!

can go workout together..at least got kaki mar...

but the gym...not the best equiped larh..

hye guys... sorry man..my college had an internet outtage for a WEEK!! ..SUCKSSSS........ ok..i will post a video soon...


oh yea...

i just deadlifted 80kgs...
i benched 60 and squat 60... and did a 32.5kg dumbell row.... one hand .. ...

will update my page with progress pics..... now i am on my cutting session

cut down my rice intake to only 1 meal of rice in afternoon..

breakfast....

6 spoons of oats.. 3 spoons of powda milk..... 3 cream crackers crushed....
together with a bunch of sultanas....

my breakfast and dinner here ..
oh ya..i add 2 scoops of whey to the dinner times....


just did a bunch of cardio...i stride for about 3km..... thn i did 6 x 4 storeys of steps... am gonna post my pic in a month..see how is my progress.....

too much belly and back fatz... !!

still following my normal routine though.....

some few things that ive incorporated...

GVT....... 10x10x weights for 1 exercise....dem..dis really rocks...70% RM
EGGS... 4 per training day...
omega fish oil... 2 caps per training day...

yeapz thats it so far!! peace outz


This post has been edited by braindead_fr3ak: May 6 2009, 12:56 PM