yeap buddy! 3rd cycle

Discussion in 'Training Logs' started by imported_hotterdog, Nov 10, 2007.

  1. [​IMG] yeap budddyyyy!!!!! light weights!!!!
    & hell it's going to be for nxt 2 wks.
    suppose to start on mon morrow but due
    to personal commitments, i'll have to train
    like sun, tues, wed/thurs.....

    anyway, it's a morning session for me today
    after like 8 days of SD (gosh do i feel like
    a sloth but damn I sure am looking forward
    to the gym again)

    so... in an hour's time... I'm going to be lifting
    no heavy ass weights hiak hiak hiak..... [​IMG]
     
  2. Lol

    Lol Super Moderator Staff Member

    Give those non-HAWs hell!   [​IMG]

    Welcome back!  [​IMG]
     
  3. 3rd HST cycle

    wk 1, 11 Nov 07, sun day 1
    (1 x 15 unless stated)

    1) barbell squats: 100 ibs
    2) incline barbell press: 85 ibs
    3) pendlay rows: 70 ibs (my 1st diff
    back ex)
    4) front military press: 60 ibs
    5) barbell shrugs: 100 ibs
    6) barbell curls: 55 ibs
    7) close grip bench press: 100ibs
    8) deadlifts: 150 ibs

    9) standing calf raises: 90 ibs x 15 x 3
    10) seated side lateral raises: 7.5 kg x 12 x 3

    e 1st workout is not smooth to say the least.
    i suspect it's due to me training too soon (1 hr
    after breakfast) & going at too fast a pace
    (workout complete in bout 35 mins).

    ended up with a puking feeling after everything
    & had to sit on the toilet floor staring at the toilet
    bowl. luckily later on, everything was fine. [​IMG]

    so much for a good headstart [​IMG]
     
  4. lunch time cardio

    13th Nov 07 tues

    incline threadmill 15%, speed 6.5 km/h
    time 22 mins, distance : 2.27 km
    cal: 249

    1) side lateral raises : 12.5 kg x 10 x 3
    2) standing leg curls: 20 ibs x 12 x 3
    3) rear lat machine : 30 ibs x 15 x 3

    hopefully i'll build back some stamina
    tat aids in my recovery during the actual
    HST workout, dun enjoy having tat
    puking feeling from last time. [​IMG]
     
  5. wk 1, 13 Nov 07, tues day 2
    (1 x 15 unless stated)

    1) barbell squats: 110 ibs
    2) incline barbell press: 85 ibs
    3) pendlay rows: 80 ibs
    4) front military press: 65 ibs
    5) barbell shrugs: 110 ibs
    6) EZ barbell curls: 60 ibs
    7) close grip bench press: 110ibs
    8) deadlifts: 160 ibs

    9) standing calf raises: 200 ibs x 8 x 3

    today done in 35 mins,no puking, much
    better but still tired due to lack of sleep
    had a stuffy nose while sleeping yest
    nite & affected my breathing.

    suppose to rest morrow but will carry on
    training cause for the rest of the week
    i got commitments, no choice.
     
  6. wk 1, 14 Nov 07, wed day 3
    (1 x 15 unless stated)

    1) barbell squats: 120 ibs
    2) incline barbell press: 95 ibs
    3) pendlay rows: 90 ibs
    4) front military press: 70 ibs
    5) barbell shrugs: 120 ibs
    6) EZ barbell curls: 70 ibs
    7) close grip bench press: 120ibs
    8) deadlifts: 170 ibs

    9) side lateral raises: 12.5kg x 10 x 2

    workout lasted 45 mins, energy level
    ok but body feel tired probably due
    to repeated workout without rest [​IMG]
     
  7. wk 2, 18 Nov 07, sun day 1
    (1 x 15 unless stated)

    1) barbell squats: 130 ibs
    2) incline barbell press: 105 ibs
    3) pendlay rows: 90 ibs
    4) front military press: 75 ibs
    5) barbell shrugs: 130 ibs
    6) EZ barbell curls: 70 ibs
    7) close grip bench press: 130ibs
    8) deadlifts: 180 ibs

    workout done in early part of morning
    after my driving lessons. din really ate
    much before workout only a banana
    but luckily it was enough to last for the workout.

    kinda tired now.... need sleep... morrow driving
    test, sure fail. sob sob. [​IMG]
     
  8. good luck on your test hotdog!
     
  9. <div>
    (fearfactory @ Nov. 18 2007,23:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">good luck on your test hotdog!</div>
    thanks but i must be down on my luck.
    failed my driving test 3rd x &amp; it must be
    a curse. i got 34 points deducted again
    exactly e same as 1st &amp; 2nd time!!!!

    it was raining heavily during the test
    which affected my judgement, dragged
    on 1st 2 gears, slowed down too early
    among other stuff.

    i couldn't eat well at least 2 days before
    the test all e way till now, so u can imagine
    how my diet is all messed up.

    tried to rebook my test date but computer
    system had to be down of all times...
    wat a rotten day. [​IMG]

    not tat all this had anything to do with
    training... sorry.
     
  10. 21 nov 07, wed lunch time cardio

    15% incline threadmill walk
    speed drop to 6.3km/h
    time 23 min, cal 256, distance 2.3 km

    1) side lateral raises: 12.5 kg x 10 x 3
    2) rear lateral machine: 40 ibs x 15 x 3
     
  11. wk 2, 21 Nov 07, wed day 2

    1) barbell squats: 130 ibs
    2) incline barbell press: 110 ibs
    3) pendlay rows: 100 ibs
    4) front military press: 80 ibs
    5) barbell shrugs: 130 ibs
    6) EZ barbell curls: 80 ibs
    7) close grip bench press: 130ibs
    8) deadlifts: 190 ibs

    workout ok except i felt it's getting
    kinda ridiculous to be doing 15 reps
    for tat poundage for deadlifts... kinda
    taxing i feel but next poundage is
    210 ibs x 15 i might stick to 190 ibs

    weighed myself, am still 62 kg, must
    not be eating enough [​IMG]
     
  12. 23 Nov 07 fri lunch time cardio

    incline threadmill 15% speed 6.3km/h
    distance 1.87km, cal 202

    1) side lateral raises : 12.5 kg x 12 x 3 (up by 2)
    2) rear lateral machine: 40ibs x 12 x 3
     
  13. wk 2, 23 Nov 07, fri day 3

    1) barbell squats: 140 ibs
    2) incline barbell press: 120 ibs
    3) pendlay rows: 100 ibs
    4) front military press: 85 ibs
    5) barbell shrugs: 140 ibs
    6) EZ barbell curls: 80 ibs
    7) close grip bench press: 140ibs
    8) deadlifts: 190 ibs (12 reps only)

    trained with almost an empty stomach
    as was occupied w work &amp; had to attend
    a talk so I had like 4 hours of emptiness in me.
    so had to do a chop chop workout

    deadlifts i did it rack style with e bar bout
    1&quot; above my knees &amp; I tried both overhand
    grip but sadly my grip simply dun work e same
    compare to alt grip, i'll probably stick w rack
    deadlifts but alternate grip [​IMG]
     
  14. il_dottore

    il_dottore New Member

    OT
    what is pendlay rows?
     
  15. il_dottore

    il_dottore New Member

    <div>
    (hotterdog @ Nov. 23 2007,10:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
    (il_dottore @ Nov. 23 2007,09:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">OT
    what is pendlay rows?</div>
    http://www.youtube.com/watch?v=CDS2bk3vjRs

    http://www.youtube.com/watch?v=LvWeC2dXRsA

    couple of samples. looks easy but still
    trying to get it right at times, i end up
    w aching back from trying to lock upper
    back too hard.</div>
    Thanks
     
  16. wk 3, 25 Nov 07, sun day 1
    (2 set of 10 unless stated)

    1) barbell squats: 140 ibs
    2) incline barbell press: 120 ibs
    3) pendlay rows: 100 ibs
    4) front military press: 85 ibs
    5) barbell shrugs: 140 ibs
    6) EZ barbell curls: 80 ibs
    7) close grip bench press: 140ibs
    8) deadlifts: 225 ibs (1 set of 10 only)

    moved this workout forward from morrow
    to today cause had to accompany
    my mum to dentist luckily e afternoon
    workout was ok despite e humid weather.
     
  17. wk 3, 28 Nov 07, wed day 2

    lunch time cardio
    incline threadmill 15% speed 6.5km/hr
    time: 22min cal: 257 dist: 2.47 km

    1) side lateral raises: 12.5 kg x 10
    2) rear lat machine: 40 ibs x 15 x 3
     
  18. wk 3, 28 Nov 07, wed day 2

    1) barbell squats: 140 ibs
    2) incline barbell press: 120 ibs
    3) pendlay rows: 105 ibs
    4) front military press: 90 ibs
    5) barbell shrugs: 140 ibs
    6) EZ barbell curls: 85 ibs
    7) close grip bench press: 140ibs

    i) standing calf raise: 220 ibs x 8 x 3
    ii) side stick twist: 20 x 2 sets

    skip deadlifts today, having a sore throat
    (went to kiss my gf who was coughing
    so now I'm suffering, have to try cure it
    fast) [​IMG]

    so fellas, morale of e story... resist! [​IMG]
     
  19. 30 nov 07 wk 3 day 3 cardio

    tried something new today.
    diff type of cardio, instead
    of e usual, i did a slow cardio
    incline threadmill 5%
    speed 4.8 km/h (or 3 miles per hr)
    just walking like this for 35 mins

    distance is 2.76 km &amp; only burned
    192 cals but hopefully i'm burning
    fats instead of carbs.

    read e logic behind from here:

    http://www.bodybuilding.com/fun/bobchic3.htm
     

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