4th cycle

  • Thread starter Thread starter imported_hotterdog
  • Start date Start date
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(hotterdog @ Jan. 18 2008,07:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">how on earth do i post pics again?</div>
Upload your picture to an external website and link it using {img} tags, but they must be brackets. The image button will do all the work for you.
 
<div>
(colby2152 @ Jan. 18 2008,08:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(hotterdog @ Jan. 18 2008,07:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">how on earth do i post pics again?</div>
Upload your picture to an external website and link it using {img} tags, but they must be brackets. The image button will do all the work for you.</div>
ok i try thanks
 
<div>
(hotterdog @ Jan. 18 2008,09:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">(img) http://hotterdog.multiply.com/photos/album/1#1</div>
Yuck! I think I'd skip the protein powder.

Either that or keep your teeth together to sift out the crummies...
sad.gif
 
21 Jan 2008, Mon (cardio)

31 min incline threadmill walking
@ 3 mph 168 cals

standing side laterals : 15 kg x 10 x 3
(felt a bit heavy for today)
rear lateral machine : 50 ibs x 12 x 3
 
wk 3 day 3, 21st Jan 08, mon
(2 x 10) - suppose to be wk 4
but since i missed a workout, might
as well roll it out properly.

1) barbell squats: 160 ibs
2) incline bench press: 140 ibs
3) pendlay rows: 120 ibs
4) front military press: 100 ibs
5) barbell shrugs: 160 ibs
6) ez barbell curls: 90 ibs
7) close grip benchpress: 160 ibs

was taking medication (having a slight cough
AGAIN!) so felt drowsy, skip deadlifts.

one question guys, recently when i do
barbell curls, i felt this tingling sensation
which went down e mid back, not pain
but it felt like an electrical charge going down.

er, am i going to get a stroke? kinda scared.
sad.gif
 
Sounds like nerves. I doubt I'd worry about it if it's only occasional. You get older, you'll have all sorts of little twitches, glitches and spikes that pop in and out. Just add more weight.
 
I get lower trapezius (center-of-back) fatigue doing curls since the trapezius stabilize the scapula, I never got electrical twinges, it sounds like you are pinching a nerve, make sure to keep your shoulders back, tight and your mid-back tight when curling, that should help.
 
25 Jan 08 wk 4 day 1

who starts e wk on a fri? but
in this case, my workouts not
been exactly constant so gota
work backwards.

need some advice. i'm planning
to do 1 more xtra session
of 10's before taking 1 wk break
off for lunar new year.

after e wk's break, i'll go back
to my 10s again before heading
to my 5s, wat u think?
wow.gif
 
<div>
(colby2152 @ Jan. 24 2008,22:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">One week of 10's will work out fine after your mini-SD.</div>
thanks! new yr.. eat eat eat, relax
weeeeee
wink.gif
hope i still got strength
after tat.
 
25 Jan 2008, fri, wk 4 day 1

1) barbell squats: 160 ibs
2) incline bench press: 140 ibs (7 + 3)
3) pendlay rows: 120 ibs
4) front military press: 105 ibs (9 + 1)
5) barbell shrugs: 160 ibs
6) close grip benchpress: 160 ibs
7) deadlift : 250 ibs x (8 + 2)

8) alternate dumbbell curls : 10 kg x 10 x 3

heart was willing but flesh was not.
brackets denote 2nd set with failure
1st no. means e no. i did then rerack
or pause &amp; do e balance. e exception
was for chest when i literally went
dead in my tracks with no spotter
&amp; had to half flip e 140 ibs from my chest
straight down to my legs &amp; onto e bench.

quickly found a spotter to rerack &amp; spot
me on e remaining 3 reps.

not exactly happy with this workout to say
e least.
sad.gif
 
28 Jan 2008, mon, wk 4 day 2

1) barbell squats: 170 ibs
2) incline bench press: 150 ibs
3) pendlay rows: 130 ibs
4) front military press: 110 ibs
5) barbell shrugs: 170 ibs
6) close grip benchpress: 170 ibs
7) deadlift : 250 ibs x (9 + 1)
8) standing calf raise: 280 ibs x 8 x 2
280 ibs x 6 x 1

oops, i forgot to train my biceps.
but never mind, tat can wait
rock.gif
 
30 Jan 2008, wed, wk 4 day 3

1) barbell squats: 170 ibs
2) incline bench press: 150 ibs
3) *swap w machine rows: 90 ibs
4) front military press: 110 ibs (smith machine)
5) barbell shrugs: 170 ibs
6) close grip benchpress: 170 ibs
7) standing alt dumbbell curls: 10 kg x 10 x 3

body really like taking a beating. simply had
no strength to do free weight military press
&amp; had to use e machine. by right
suppose to move to 5s on fri but i'll just
stick w 10s before going for 1 wk break
due to holidays.
wow.gif
 
1st feb 08 fri

lunch time cardio
3mph 30 mins walk
2.4 km , 140 cal

side lateral raise : 12.5 kg x 12 x 3
rear lateral machine: 50 ibs x 12 x 3
 
1st feb 2008, fri, wk 4 day 4 (extension)

1) barbell squats: 170 ibs
2) incline bench press: 150 ibs
3) *swap w barbell rows: 130 ibs x 10, 110ibs x 10
4) front military press: 110 ibs (smith machine)
5) barbell shrugs: 170 ibs
6) close grip benchpress: 170 ibs
7) deadlifts : 250 ibs x 10

well, e wk is finally over. suppose to be on
1 wk sd nxt wk due to chinese new year.
but eve is on wed. i'll still train in e office gym
but due to lack of barbells it'll prob be
a modified dumbbell cum universal rack
workout.

more of a instinctive training. give my
body a break &amp; from e routine workout.
wow.gif
 
5th feb 08 tues.

well, been a few days since i last train
did an almost full modified workout
@ my office gym during lunch.

leg xtension: 30 ibs x 15 x 2 (serves as warm up)
1) dumbbell squats: 25 kg x 10 x2
2) standing leg curls : 10 kg x 15 x 2
3) incline dumbbell press: 25 kg x 10 x 2
4) dumbbell rows: 25 kg x 10 x 2
5) seated dumbbell press: 25 kg x 12 x 2
6) alt dumbbell curls(standn) : 15 kg x 10 x 2
7) cable pressdown: 150 ibs (whole stack) x 12 x 2

in case u wondering, there's no barbell in my office
gym &amp; the heaviest dumbbells they got are 25 kg.

if time permits, i'll try to hit some minor parts
like delts or bis or tris again before the lunar
new year holidays from wed all e way till sunday
(talkn bout working days, not e actual full 15 days)

happy holidays to all, though u may not celebrate.
laugh.gif
 
11 Feb 2008 Mon

lunchtime cardio

1st day back in gym
did fast instead of slow cardio
today to speed up metabolism.

time: 22mins
dist: 2.53km
cals : 163

1) side lateral raises: 10kg x 12 x 3
2) rear lat machines: 30ibs x 12 x 3
 
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