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.....
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. so much for a good headstart
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.
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.
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
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.
<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 & it must be a curse. i got 34 points deducted again exactly e same as 1st & 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. not tat all this had anything to do with training... sorry.
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
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
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
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 & 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" above my knees & 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
<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> (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
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.
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
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) so fellas, morale of e story... resist!
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 & 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
