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

Day 2 / Week 5: 29-01-2010

Squats
95 lbs x 5
120 x 5
140 x 5
140 x 5


Press
50 lbs x 5
60 x 5
70 x 5
80 x 5


Deadlift
130 lbs x 5
160 x 5
185 x 5
210 x 5 <--- oh crap.... dog heavy


Power Cleans
60 lbs x 5
70 x 5
85 x 5
95 x 5
110 x 3 <--- argh.... my limit for the day perhaps
100 x 3


Reverse Crunch
BW x 14 x 3


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


Cardio HIIT for 15 mins + Power Cleans pact


Duration of training (does not include cardio): 54mins

Notes:
- today i felt extremely tired.... went to gym during day time.... really bad experience.. 40 mins to find a car park... meH!
-barely have any energy to squat 140lbs... z-ness has strike again... ZZZ

Day 1 / Week 5: 27-01-2010

Cardio: 15mins HIIT <-- no choice...someone was hogging the squat rack to do pullups...


Squats
95 lbs x 5
120 x 5
140 x 5
165 x 5
190 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
75 x 5
85 x 5


Weighted Hyperextensions
20 lbs x 12
30 x 12
25 x 12


Weighted Situps
10 lbs x 15
20 x 15
10 x 15
20 x 15




Duration of training: 36mins

Notes:
- Starts t-o feel weeeeaker!

Day 3 / Week 4: 25-01-2010

Squats
95 lbs x 5
115 x 5
140 x 5
160 x 5
190 x 3
140 x 8


Bench Press
60 lbs x 5
70 x 5
85 x 5
100 x 5
120 x 3
85 x 8


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


Dips
BW x 9 x 3


Preacher's curl(each arm)
25 lbs x 10
30 x 10
30 x 7 + 25 x 3


One arm triceps extensions
20 lbs x 9
15 x 9
25 x 3 + 20 x 5


Cardio HIIT for 15 mins + Power Cleans pact


Duration of training (does not include cardio): 41 mins

Notes:
- No idea why I went in turbo mode today lol, probably because been listening to mp3 throughout the whole workout

A Song For Malaysians

Focus & Lift couldn't sit still and let all the commotion pass through, silently. While reading Malaysia Today recently, I can't help but to tell myself how naive I have been. I never bothered anything about politics. But as more negative headlines of Malaysia reaching the international bay, I couldn't keep quiet anymore.

I'm an irresponsible citizen. I did not practice my rights and duty as to register to vote and vote. I thought Malaysia would slowly heal and times would improve, but in fact the opposite is happening and I deeply regret as to I being one of the cause to this result. I'm going to register myself to vote, and hell yes I'm voting for PR. Thank you RPK for giving a hard kick on my face to wake me up. I can't stand the crap that our government is slowly eating up our money for the development of this country. Look at Singapore? Enough said indeed.

As to the song, its basically an old song by Robbie Williams named "No Regrets". Below is basically the altered lyrics for Malaysians!


Tell me a story
Where we all change
And we'd live our lives together
And not enstranged

I didn't lose my mind it was
Mine to give away
Couldn't stay to watch me cry
You didn't have the time
So I softly slip away...

No regrets they don't work
No regrets they only hurt
Sing me a love song
Drop me a line
Suppose it's just a point of view
But they tell me I'm doing fine

I know from the outside
We looked good for each other
Felt things were going wrong
When you guys took over

I don't want to hate but that's
All you've left me with
A bitter aftertaste and a fantasy of
How we all could live

No regrets they don't work
No regrets they only hurt
(We've been told you all are corrupted)
I know they're still talking
(You're far too "short" to lead this country)
The demons in your head
(Return the money that you've all taken)
If I could just stop hating you
(Goodbye)
I'd feel sorry for all of us instead

Remember the photographs (insane)
The ones where we all laugh (so lame)
We were having the time of our lives
Well thank you it was a real blast

No regrets they don't work
No regrets they only hurt
Write me a love song
Drop me a line
Suppose it's just a point of view
But they tell me I'm doing fine

Everything I wanted to be every
Time I walked away
Everytime you all propose a new project
I just felt so broke
Every time you looked at us and
Everytime you smiled
I felt so offended as you treat us like fools
I loved the way Malaysia used to be
I loved the way we used to smile
Often we mix around and think of our future
For a while
Then it passes by me and I think of
The current government holding Malaysia hostage
I guess the trust we once had is
Officially dead!

Day 2 / Week 4: 22-01-2010

Squats
95 lbs x 5
115 x 5
140 x 5
140 x 5


Press
50 lbs x 5
60 x 5
70 x 5
80 x 5


Deadlift
130 lbs x 5
155 x 5
180 x 5
205 x 5


Power Cleans
55 lbs x 5
65 x 5
75 x 5
90 x 5
105 x 5 <-- went quite alright despite my wrist pain


Reverse Crunch
BW x 13 x 3


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


Cardio HIIT for 15 mins


Duration of training (does not include cardio): 49mins

Notes:
- need to pump up on pullups

Day 1 / Week 4: 20-01-2010

Squats
95 lbs x 5
115 x 5
140 x 5
160 x 5
185 x 5


Bench Press
60 lbs x 5
70 x 5
85 x 5
100 x 5
115 x 5


Barbell Row
45 lbs x 5
55 x 5
65 x 5
75 x 5
85 x 5


Weighted Hyperextensions
20 lbs x 12
25 x 12
20 x 12


Weighted Situps
20 lbs x 15
30 x 15
20 lbs x 15
10 x 15


Cardio: 15mins HIIT

Duration of training: 36mins

Notes:
- Time seems shorterrr, but squats at 185 seems dreadful...damn damn damn!

Day 3 / Week 3: 17-01-2010

Squats
90 lbs x 5
115 x 5
135 x 5
160 x 5
185 x 3
135 x 8


Bench Press
55 lbs x 5
70 x 5
85 x 5
100 x 5
115 x 3
85 x 8


Barbell Rows
40 lbs x 5
50 x 5
60 x 5
75 x 5
85 x 3
60 x 8


Dips
BW x 8 x 3 <------- wow..felt like peanuts now... would slowly add reps


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


One arm triceps extensions
20 lbs x 8
15 x 8
20 x 8


Cardio HIIT for 15 mins


Duration of training (does not include cardio): 54 mins

Notes:
- Meh...3 mins extra compared to last week
- Hrm... now I start to feel weak with bench 115lbs, as though I bench 135lbs

Day 2 / Week 3: 15-01-2010

Squats
90 lbs x 5
115 x 5
135 x 5
135 x 5


Press
50 lbs x 5
60 x 5
70 x 5
80 x 5


Deadlift
125 lbs x 5
150 x 5
175 x 5
200 x 5


Power Cleans
45 lbs x 5
60 x 5
75 x 5
90 x 5
100 x 5 <--barely survived on the last few rep


Reverse Crunch
BW x 12 x 3


Pullups
BW x 8
BW x 5
BW x 4
BW x 2


Cardio HIIT for 15 mins


Duration of training (does not include cardio): 48mins

Notes:
- hoho, able to pull down my training duration
- Squats.. 135lbs was peanuts for me 1 month back... today it felt quite heavy.... argh!
- While I was doing my power cleans, saw someone else doing it too... never seen that dude do power cleans before until I started doing it recently. Did I just influenced him to crank up the power cleans? lol... but seriously, power cleans is so fun to play with...
- When I was doing presses on the squat rack (yes I was lazy to transfer to the other rack which is more lousy), someone was using that lousy rack to squat. He squatted but the bar kept hitting on the stupid unadjustable squat rack. I offered him my workplace and we switched places because I'm doing press and I don't need any low side supporters. My point is,

ppl should offer their equipment that they are using if they know their workout could be done elsewhere when someone else needs the equipment more than you

Obviously I understand how he felt when I used it for presses lol.

Day 1 / Week 3: 13-01-2010

Squats
90 lbs x 5
115 x 5
135 x 5
160 x 5
180 x 5


Bench Press
55 lbs x 5
70 x 5
85 x 5
100 x 5
110 x 5


Barbell Row
40 lbs x 5
50 x 5
60 x 5
75 x 5
85 x 5


Weighted Hyperextensions
10 lbs x 12
25 x 12
20 x 12


Weighted Situps
10 lbs x 15
20 x 15
10 lbs x 15
20 x 15


Cardio: 20mins of empty bar power cleans, reps of 5'5 and 10's

Duration of training: 39mins

Notes:
- Found a new song to motivate my power cleans... funny but only when it comes to power cleans, I put on my mp3 player. I never hook up songs with other lifts...I really wonder why lol.
- Seriously, squats is starting to get harder for me, 180lbs used to be ok to me... is that how the program goes? Let you lift light, then it gets harder because you were lifting light all these while? Really hope to improve on the coming weeks =) !

Day 3 / Week 2: 10-01-2010

Squats
90 lbs x 5
110 x 5
130 x 5
155 x 5
180 x 3
135 x 8


Bench Press
55 lbs x 5
70 x 5
80 x 5
95 x 5
110 x 3
80 x 8


Barbell Rows
40 lbs x 5
50 x 5
60 x 5
70 x 5
80 x 3
60 x 8


Dips
BW x 8 x 3 <------- hrmm seems that my elbows got used to my load now...


Preacher's curl(each arm)
15 lbs x 8
25 x 8 x 2


One arm triceps extensions
20 lbs x 8
15 x 8
20 x 6 + 15 x 2


Cardio HIIT for 15 mins


Duration of training (does not include cardio): 51 mins

Notes:
- Meh starting to get weaker with tricep extensions...
- Ever thought of playing slamming the barbell bar to your face? I'm about to get there lol.