Day 3 / Week 8: 15-02-2010

Squats
100 lbs x 5
125 x 5
155 x 5
180 x 5
210 x 3
155 x 8


Bench Press
65 lbs x 5
80 x 5
95 x 5
110 x 5
130 x 3
95 x 8


Barbell Rows
45 lbs x 5
60 x 5
70 x 5
80 x 5
95 x 3
70 x 8


Dips
BW x 9 x 3


Barbell curl
50 lbs x 12
65 x 8 + 55 x 4
55 x 10 + 45 x 5


One arm triceps extensions
20 lbs x 8
15 x 10
20 x 5 + 15 x 5


Cardio HIIT for 25 mins


Duration of training (does not include cardio): 56 mins

Notes:
- Yes, I saw stars

Day 2 / Week 8: 19-02-2010

Squats
100 lbs x 5
125 x 5
155 x 5
155 x 5


Press
55 lbs x 5
65 x 5
75 x 5
90 x 5


Deadlift
140 lbs x 5
170 x 5
195 x 5
225 x 5


Power Cleans
65 lbs x 5
75 x 5
85 x 5
95 x 5
115 x 4
115 x 1


Reverse crunch
BW x 15 x 3


Pullups
BW x 7
BW x 4
BW x 5
BW x 3
BW x 4
BW x 4
BW x 4
BW x 3
BW x 3

15mins HIIT Cardio


Duration of training (does not include cardio): 68mins

Notes:
- while i was doing power cleans...suddenly an uncle came and look at the weight i'm using... then i had to delay that 1 rep =__=
- as the weights, W increase slowly, the mental torture, MT is increasing...not linearly, perhaps exponentially.... must keep mental torture to the minimum..

eg:

W <>< MT^eBt where t is time and B is anxiety

Hence, in order to reduce MT, B must be logically reduced as well, hence this leads to t as the only variable to be increased.

In other words, take enough time with moderate anxiety and MT, to increase W steadily...woo...

Day 1 / Week 8: 17-02-2010

Squats
100 lbs x 5
125 x 5
155 x 5
180 x 5
205 x 5


Bench Press
65 lbs x 5
80 x 5
95 x 5
110 x 5
125 x 5


Barbell Row
45 lbs x 5
60 x 5
70 x 5
80 x 5
95 x 5


Weighted Hyperextensions
25 lbs x 12
25 x 12
35 x 12


Weighted Situps
10 lbs x 15
25 x 15
25 x 15
10 x 15

Cardio: 25mins HIIT


Duration of training: 43mins

Notes:
- Honestly, didnt have a good sleep the night before... when i was there doing 180lbs squats... it felt so heavy...but i just convince myself i can do 205lbs... seriously... didnt know i could really do it, hehe... the first 2 reps were a lil difficult, then somehow on the 3rd rep... it doesnt feel that heavy anymore... wonder what went right there :#

Day 3 / Week 7: 15-02-2010

Squats
100 lbs x 5
125 x 5
150 x 5
175 x 5
205 x 3
150 x 8


Bench Press
60 lbs x 5
75 x 5
95 x 5
110 x 5
125 x 3
90 x 8


Barbell Rows
45 lbs x 5
55 x 5
70 x 5
80 x 5
95 x 3
70 x 8


Dips
BW x 8 x 3


Preacher's curl(each arm)
25 lbs x 10
30 x 10
30 x 5 + 25 x 5


One arm triceps extensions
20 lbs x 10
15 x 10
20 x 6 + 15 x 4


Cardio HIIT for 20 mins


Duration of training (does not include cardio): 57 mins

Notes:
- Suppose to workout yesterday, but... it was my annual veggie day... and yesh don't feel kinda energetic..no milk, no meat .... lol only nuts, and vegetarian stuff.... but yeah its a miracle that i'm still able to pr in squat today =D

Day 2 / Week 7: 12-02-2010

Squats
100 lbs x 5
125 x 5
150 x 5
150 x 5


Press
55 lbs x 5
65 x 5
75 x 5
85 x 5 <--- felt so heavy...


Deadlift
140 lbs x 5
165 x 5
195 x 5
220 x 5 <--- eyes gone blank


Power Cleans
65 lbs x 5
75 x 5
85 x 5
95 x 5
110 x 4
115 x 2


Reverse crunch
BW x 15 x 3


Pullups
BW x 6
BW x 5
BW x 3
BW x 3
BW x 3
BW x 5
BW x 3
BW x 2

no cardio... not in the mood


Duration of training (does not include cardio): 66mins

Notes:
- meh, bad day indeed... no idea why i got soooooooo tired today... and my sluggish respond has increase the duration of training.

Day 1 / Week 7: 10-02-2010

Squats
100 lbs x 5
125 x 5
150 x 5
175 x 5
200 x 5


Bench Press
60 lbs x 5
75 x 5
95 x 5
110 x 5
125 x 5


Barbell Row
45 lbs x 5
55 x 5
70 x 5
80 x 5
90 x 5


Weighted Hyperextensions
25 lbs x 12
35 x 12
25 x 12


Weighted Situps
25 lbs x 15
10 x 15
25 x 15
10 x 15

Cardio: 20mins HIIT


Duration of training: 37mins

Notes:
- If you want more weights, why don't you say so? Watch my face as I pretend to feel more pain pain pain...

Day 3 / Week 6: 07-02-2010

Squats
95 lbs x 5
120 x 5
145 x 5
170 x 5
200 x 3
145 x 8


Bench Press
60 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 3
90 x 8


Barbell Rows
45 lbs x 5
55 x 5
65 x 5
80 x 5
90 x 3
65 x 8


Dips
BW x 8 x 3 <--- suddenly its hard as heck again, daym.... time to add some pushupsz


Preacher's curl(each arm)
25 lbs x 10
30 x 10
35 x 5 + 30 x 5


One arm triceps extensions
20 lbs x 8
15 x 10
20 x 5 + 15 x 5


Cardio HIIT for 20 mins


Duration of training (does not include cardio): 55 mins

Notes:
- Jeng jeng jeng, 5 mins of lesser intensity

Day 2 / Week 6: 05-02-2010

Squats
95 lbs x 5
120 x 5
145 x 5
145 x 5


Press
55 lbs x 5
65 x 5
75 x 5
85 x 5


Deadlift
135 lbs x 5
160 x 5
190 x 5
215 x 5 <--- oh crap.... dog heavy


Power Cleans
60 lbs x 5
70 x 5
85 x 5
95 x 5
110 x 5 <--- last rep was a bad form, need to be careful next round!


Crunch
BW x 15 x 3 <--- reverse crunch got hogged by rubbish


Pullups
BW x 7
BW x 4
BW x 5
BW x 3
BW x 4
BW x 3
BW x 2

Cardio HIIT for 15 mins + Power Cleans pact


Duration of training (does not include cardio): 56mins

Notes:
- got offered to the squat rack by the dude i offered weeks back lol, but declined the offer due to light weight day, its peanuts now i guess squatting at 145lbs without any side supports... looking forward for the same at heavier weights =P

Day 1 / Week 6: 03-02-2010

Squats
95 lbs x 5
120 x 5
145 x 5
170 x 5
195 x 5


Bench Press
60 lbs x 5
75 x 5
90 x 5
105 x 5
120 x 5


Barbell Row
45 lbs x 5
55 x 5
65 x 5
80 x 5
90 x 5


Weighted Hyperextensions
25 lbs x 12
35 x 12
25 x 12


Weighted Situps
10 lbs x 15
25 x 15
10 x 15 x 2

Cardio: 15mins HIIT


Duration of training: 41mins

Notes:
- Now we see intensity drops, need to watch up more... but of course when volume increases intensity would drop slightly... again no excuse to lower intensity whenever possible, must keep it high!

Day 3 / Week 5: 31-01-2010

Squats
95 lbs x 5
120 x 5
140 x 5
165 x 5
195 x 3
140 x 8


Bench Press
60 lbs x 5
75 x 5
90 x 5
105 x 5
120 x 3
90 x 8


Barbell Rows
45 lbs x 5
55 x 5
65 x 5
75 x 5
90 x 3
65 x 8


Dips
BW x 10 x 3


Preacher's curl(each arm)
25 lbs x 10
30 x 10
30 x 8 + 25 x 2


One arm triceps extensions
20 lbs x 10
15 x 10
25 x 4 + 20 x 4


Cardio HIIT for 20 mins


Duration of training (does not include cardio): 50 mins

Notes:
- Hrm.. bad form with triceps extension, time to tune down my ego