so if i get this right..

i am suppose to lower the weight abit?
or maintain the weight and hit 12reps
so basically try and hit the 12rep
then the next set add more weight?

correct?

yup, u got it
the concept heavy is to do a weight heavy enuf, enabling you to force your way till the 6-8 reps, or some may say 10-12 reps. having the condition that during the last few reps of the sets, you are pushing your way to finish the set. m i right?

4-6 reps is recommended in MAX-OT method
during the 4th, 5th or 6th rep, we shud be like errrhhhaarrrahhhhwaarrrrhhh...... aeerrrraaarhhhhhhhh.... erraraarrhhhhaawarrrhhhhh
LOL a good method for optimum gain

okayszz..thanks..
2moro will try it for my workout..
today rest..
might just jog later haha..



This post has been edited by alzaim: Mar 26 2009, 12:24 AM

ahh today my diet feels crappy..

Morning
Eggs and a shake

Lunch
rice and some chicken and ladies fingers

Tea
Oatmeal peanut butter honey and whey

Dinner
Rice and chicken

Supper
Chicken eggs and mayb A shake la..


Tomorrow is shoulders and traps day..
i shall push until i vomit hahahaa...

Today
Ahh today went to gym kinda late la..soo most of the bench press were taken by people
so decided to change for DB training.
Next week i will increase the weight already..
PUSH!!!!!

Training.

Incline DB presses
25lbs x 4 x (15 ~ 8)

Incline DB flyes
20lbs x 4 x (15 ~ 8)

Flat DB press
25lbs x 4 x (15 ~ 8)
*DB per hand

Vertical press machine
27lbs x 15
35lbs x 12
41lbs X 10

Tricep pulldown
14kg X 15
14kg X 12
17kg X 10

Vertical leg curl
3 x 20

Diet

Morning
Fried rice and Tea

2nd Breakfast
3 eggs and 200ml of milk

Lunch
Chicken rice and 100plus

Pre-workout
None

work out
Water

Post-workout
1.5 scoop of Whey

Tea/post meal
Rice,Eggs and vegetable

Dinner later
Should be rice and some fish
And 2scoop of musclejuice with milk

Supper
Anything i can find..

today...nothing much except did the pyramid system for most of my sets..
back day..dont know why..but its my favourite haha..

Training

Warm up..
Stretching and such..

Pull up
Failed
pulled a leg muscle..(dont know how) LOL!

Vertical row
95lbs x 15
105lbs x 12
120lbs x 10
135lbs x 8

Cable pull
95lbs x 15
105lbs x 12
120lbs x 10
135lbs x 8

Lat pulldown
95lbs x 15
105lbs x 12
120lbs x 10
135lbs x 6
135lbs x 6

Single DB rows
4 x 30lbs x (12 ~ 8)

Hyperextensions
3 x 10 x bodyweight

bicep curls
18kg x 10 x 3

Warm down

(Total time 60mins estimated)



Guys anything i need to change for my work out?
what about my sets? or reps?
could use the help very much...



This post has been edited by alzaim: Apr 1 2009, 03:50 PM

---

Added on April 1, 2009, 3:49 pmTuesday

Warm up

Smith machine flat chest press
20lbs x 15
50lbs x 12
60lbs x 8
60lbs x 8

Smith machine incline chest press
50lbs x 12
50lbs x 10
50lbs x 8

Flat DB press
25lbs per hand x 4 x (12 ~ 8)

Pec fly
50lbs x 4 x (12~8)

Tricep pulldown
3 x 10 x 18kg

Diet
eggs and tea

2nd meal
rice and chicken and whey

work out
Water

Post work out
1 and half scoop of whey

3rd meal
Pasta and tuna

4th meal
Nasi lemak ayam milo ice

5th meal
Mee hailam with chicken

feeling very tired today..
focus on more compound workout today..

Hack squat machine
Warm up
50lbs x 15
100lbs x 12
150lbs x 10

BB Squat
50lbs x 15
70lbs x 12
90lbs x 10
90lbs x 8

Seated calf raises
35lbs x 15
45lbs x 12
45lbs x 12

Dead lift
50lbs x 4 x (15 ~ 12)

Leg extensions
cant remember i think
27kg x (12 ~ 8) x 3

By next week i should be able to increase the number on my deadlift and squat for sure..

hum.. dude why dont u start up ur training with bb squat then the machine squat?

oh because today got some Pt training some aunty
tried waiting haha..but damn slow laa..

ops, feel ur pain haha. blame the PT he could use oth stuff, but why power rack

Work out today!!

Smith Machine Upright Rows
20lbs x 15
50lbs x 12
50lbs x 8
50lbs x 8

Superset

Front raises
25lbs x 4

Seated shoulder DB preses
25lbs x 4 (12 ~ 8)

Two Arm Front Deltoid Db Raises
15lbs x 3 (12 ~ 8)

Two Arm Side Deltoid Db Laterals
15lbs x 3 (12~8)

Shoulder shrugs
30lbs x 12
35lbs x 8
35lbs x 7

Bicep curls
15lbs x 3 (10~5)

left hand damn weak wei!!! hhahaha need to make it stronger..

Ez bar bicep 21s 3 set..

Deadlift
50lbs x 20


after that ate half roasted chicken haha..ans some sweet potatoes..
later 2nite will update my diet...
[[

[

This post has been edited by alzaim: Apr 8 2009, 11:29 PM

havent had time to post..
but still goin to the gym la haha..

Training

Wide grip lat pull down
75lbs x 15
90lbs x 12
105lbs 10
120lbs x 10

Deadlift

15 x empty bar
20lbs x 12
50lbs x 6(Cant grip the bar)
50lbs x 12
60lbs x 10

One arm DB rows
25lbs x 15
30lbs x 12
35lbs x 10
35lbs x 10

Hyperextensions
3 x 15

Vertical row
95lbs x 15
105lbs x 12
120lbs x 10
135lbs x 8

Bicep 21's (total weight)
14kg
18kg

Diet
Oats and shake
Apple juice

Work out
water

Post workout
Shake
Pasta with cheese

3rd meal
Rice and chicken rendang

4th meal
Should be rice and chicken again

5th meal
Eggs and tuna..

Double...

This post has been edited by alzaim: Apr 20 2009, 10:22 PM

internet was out laa..damn annoying..

Okay a few weeks ago..
manage to get my body check up by those machine haha..
soo results came out saw fat level touching 17% already..
after almost 2 month eating everything and anything..

so now change my training like alot..
dont know if it will work or not la..
just put 10mins of cardio on workoutday
and 30mins on non work out day...

Training..
Chest warm up..
with machines abit..

DB Flat press..
25lbs x 14
30lbs x 12
30lbs x 8
30lbs x 10

DB flies
20lbs x 3 ( 12 ~ 8 )

Incline DB press
25lbs x 12
30lbs x 12
30lbs x 8
30lbs x 8

Incline DB flies
20lbs x 3 ( 12 ~ 8)

Skull crashers
30lbs x 12 x 2set

Vertical press
cant remember weights haha..

Ab crunches

Tricep pulldown
23kg x 3 x 10

10mins of cardio..

Anything i should change or modify..
since im trying to lose some fat..



This post has been edited by alzaim: Jun 30 2009, 11:15 PM

ahhhhhhh finally sorted up my life again..

was busy with adjusting to classes n such...
so im back updating this for myself i guess...

now just doing Rippetoes..
since i need to gain a bit more weight n size...

1st week
3 x 5 squat 170lbs
3 x 5 bench press 70lbs (sucks i tell ya)
1 x 5 deadlift 100lbs

prior to work set..did warm up n such..

anyone would like to add anyting??

please??




This post has been edited by alzaim: Oct 14 2009, 06:38 PM

okay i guess its about time i update this for my self..

warm up sets prior to work sets not included..

Squats
3 x 150lbs

Leg press
3 x 230lbs

Dead lift
3 x 90lbs



This post has been edited by alzaim: Apr 28 2010, 02:56 PM

NEW GOALS!!!

Training updated..
bulking to 70kg in 30days...
come come come help me out!!

Diet

Meal 1
oats + peanut butter

Meal 2
rice + chicken

Meal 3
4 eggs and chicken wings

Meal 4
rice and chicken

Shisha For the lungs hahaha..

Meal 5
oats.
protein shake


Legs work out today.

Smith Squats
4 x 15 to 20
110lbs

Lunges
3 x 15

Hack Squats
3 x 10