Cycle 6 (longer cycle this time)

I

imported_hotterdog

Guest
as mentioned here:
http://www.hypertrophy-specific.info/cgi-bin....t=15107

I'll start e new cycle with a mix of barbells
& dumbbells + doing different exercises
for a change (but still keeping them compound
ex), so let's see how this new one goes.

but this time round I might train longer prob
even beyond 8 weeks cause our flat (under
public housing) will undergo renovation sometime
end aug or so, then I'll have to totally stop training
during tat time. (many inconviences)
mad.gif
 
23 Jun 2008
1st lunch time cardio after SD

incline walking 3% 3mph/4.8 km/h
30 mins

followed by
1) side lateral raises: 7.5 kg x 15 x 3
2) rear lat machine: 40ibs x 15 x 3

sure felt e aching after SD but still comfortable level
biggrin.gif
 
23 Jun 2008, Mon
Wk 1, Day 1 (15s)

today's workout gave me entirely new
& mixed feelings (totally new ex, MOST)

did e following (w comments directly below on
how each felt in CAPS)

1) front squats: 95 ibs
SPEED OF EXECUTION IS NOT AS FAST AS NORM
SQUATS, PROB HALF A SEC SLOWER. WAS WORRIED
THAT E WEIGHT WOULD BE TOO HEAVY BUT IT TURNED
OUT OK

2) Lying leg curls: 30 ibs
TOTALLY LIGHT BUT MY 5S WILL END UP W ER 80?
SO STICK TO IT, AN EXISTING EX ANYWAY.

3) Standing calf raises: 180ibs X 2
BUMPED E WEIGHT UP SIGNIFANCTLY CAUSE IT
FELT WAY TO LIGHT THE LAST ROUND BUT DID
AN XTRA SET SINCE IT'S CALVES

4) Flat bench press: 135 ibs
DID THEM SLOWER AT A CONTROLLED PACE.
HAVEN'T DONE THEM IN A WHILE SO WARMED
UP WITH AN EMPTY BAR (45 IBS) & REALLY SQUEEZED

5) T-bar rows: 135 ibs (2)
FIGURE IN BRACKETS MEANS I DID 2 SETS CAUSE
E 1ST SET DIN TURN OUT WELL, I WAS USING
2 45 PLATES WHICH ME BEING 5 FT 4 HAD A VERY
CLOSE REACH TO E FLOOR & E PLATES TOUCHED
E FLOOR BEFORE I DID & THERE'S NO BLOCK TO ELEVATE

RESULT, HAD TO SWITCHED TO 15 KG SMALLER PLATES
& TAT HELPED A BIT. BUT I FORSEE AS E WEIGHTS GO UP
I MIGHT HAVE A PROBLEM HOOKING E BAR W E FREE HANDLE

6) Dumbbell press: 10 kg
SUPER LIGHT, BUT I'LL WORK IT UP TO 25 KG SO
STAY.

7) Dumbbell shrugs: 20 kg
COUPLE OF FORUMMERS HAD ADVISED TO KEEP
W BARBELL SHRUGS BUT JUST WANNA TRY OUT
HOW DIFFERENT ISSIT AS NOW I GET TO SQUEEZE
DIRECTLY FROM E SIDES (MY HANDS I MEAN)

8) alt db curls standing: 5 kg
SUPER SUPER LIGHT BUT WILL WORK MY WAY UP
TO 20 KG SO SQUEEZED THEM REAL SLOW. VEINS
POPPED UP A BIT
biggrin.gif


9) skullcrushers: 60 ibs
THIS ONE IS A TOTAL MISJUDGEMENT OF WEIGHTS
I CALCULATED MY 15S TO START AT 120 IBS WHICH
I FOUND IT TO BE TOTAL MADNESS, THERE'S NO
WAY I COULD DO IT FOR 15S, I'VE TO RE-ADJUST
THIS MORROW SO TAT I'LL MAXED OUT AT PROB
85 OR 90 IBS.

10) Deadlift: 170 ibs

one sidenote is tat i bought gloves today
http://www.nutritionpark.com/healthf....enLite)
to cope w my calluses... but it kinda interfered with my
grip on deadlifts so i'll prob only use them on other exercises.

this is e 1st cycle which has a mix of barbells & dumbbells
so far i find it ok prob due to e light weights.
 
25 Jun 08 wed
30 min lunch cardio walk
1) side lateral raises: 7.5 kg x 15 x 3
2) rear lat machine: 40ibs x 15 x 3
 
25 Jun 08 wed
wk 1 day 2 (15s)

1) front squats: 100 ibs
2) lying leg curls: 30 ibs
3) standing calf raises: 200 ibs (stick to 1, calf still sore)
4) flat bench press: 135 ibs
5) t-bar rows: 135 ibs
6) dumbbell press: 10 kg
7) dumbbell shrugs: 20kg
8) alt db curls (standn): 5kg
9) skullcrushers: 55ibs
10) deadlifts: 180 ibs

today's workout was a breeze bout 45 mins
esp after mon's workout of getting the feel
& setting up e weights. e switching in between
exercises was smoother. less taxing perhaps
due to e presence of some dbs to take e load
off bb ex....
 
27 jun 08 lunch time
no cardio today, just did 2 sets of usual
1) side laterals: 7.5 kg x 15
2) rear lat machine: 40 ibs x 15
 
27 Jun 08 fri
wk 1 day 3 (15s)

1) front squats: 100 ibs
2) lying leg curls: 30 ibs
3) standing calf raises: 200 ibs
4) flat bench press: 145 ibs
5) t-bar rows: 145 ibs
6) dumbbell press: 12.5 kg
7) dumbbell shrugs: 22.5kg
8) alt db curls (standn): 6kg
9) skullcrushers: 60ibs
10) deadlifts: 190 ibs

today's workout although still light but
my energy level was simply not there.
prob just one of those dog days.
smile.gif
 
suppose to have trg on mon 30 Jun, but din.
chose to rest early cause I had my driving test
on tues 1 Jul early morn 9.15 & I had to report
earlier for trial at 7.45 yet i still woke up late!!

but to cut a long story short, i finally passed
after failing 3 manual tries & at my 1st auto attempt!
i was in total disbelief as there was a car tat zoomed
out of nowhere that caused e tester to almost pull
e handbrake but i reacted faster than him.. e happiness
only set in much much later... but boy i was totally
worn out for e rest of e day that i slept for like 2 hrs
in e day & another 9 at nite
laugh.gif


yippeee!!! i finally passed!!!
 
<div>
(hotterdog @ Jul. 01 2008,9:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">chose to rest early cause I had my driving test

but to cut a long story short, i finally passed
after failing 3 manual tries &amp; at my 1st auto attempt!
i was in total disbelief as there was a car tat zoomed
out of nowhere

yippeee!!! i finally passed!!!</div>
Congratulations, hotterdog! Driving in Singapore (like Bangkok, Beijing, or Taipei) is a very different experience than driving in the U.S. We look at traffic regulations as the law, but in the Far East they are looked upon only as guidelines...
laugh.gif

<div>
(hotterdog @ Jun. 23 2008,10:03)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
one sidenote is tat i bought gloves today
http://www.nutritionpark.com/healthf....enLite)
to cope w my calluses... but it kinda interfered with my
grip on deadlifts so i'll prob only use them on other exercises.

</div>
Yup, I wear gloves, too. I don't wanna get calluses and snag my pantyhose. I especially wear them for deads, but they take getting used to.
 
thanks tunnelrat! huh? guidelines? but we still get demerit points etc if u flout e traffic law u know... u seem familiar w e far east, u work here before?

pantyhose? wat the......
wow.gif
dino u were so kinky when working out
biggrin.gif
 
2 Jul 08, wed

been having this weird feeling all morning that i'll
be sick, felt a bit feverish &amp; hands kinda cold (in office)
took a panadol. was deciding whether i should go
do cardio since i had not done any this wk.

but considering how yesterday's meals were all
irregular, had breakfast at 11+ late, lunch at 4.30pm
dinner at 7+pm &amp; ta's it! no appetite to eat &amp; only
wanted to sleep but i dun sleep this much usually.

i think i will just go to office gym &amp; just work out
couple of side lats &amp; rear lats &amp; call it quis before
lunch then nap.
rock.gif
 
2 Jul 08 wed

did 2 sets of lateral raises at 7.5 kg x 15 &amp;
rear lat machine 40 ibs x 15 (superset) in office
gym then tried to walk 10 mins on threadmill.
felt like i wasn't in e mood &amp; stopped. munching
my lunch now... hope i'm not really sick....

if i break out in cold sweat in my actual workout
tonight, then i'll really know...
sad.gif
 
<div>
(hotterdog @ Jul. 01 2008,11:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">seem familiar w e far east, u work here before?</div>
Yup, I've been to the Far East many times, for months at a time. I've never made it to Singapore, but I've spent time in Thailand, Malaysia, Taiwan, Okinawa, the Philippines, Australia, and mainland China.

Plus, of course, my all-expense-paid, one-year vacation to the pleasure paradise of the Pacific, South Viet Nam...
wink.gif
 
2 Jul 08 wed
wk 2 day 1 (15s)

1) front squats: 110 ibs
2) lying leg curls: 40 ibs
3) standing calf raises: 220 ibs
4) flat bench press: 145 ibs
5) t-bar rows: 145 ibs
6) dumbbell press: 12.5 kg
7) dumbbell shrugs: 22.5kg
8) alt db curls (standn): 6kg
9) skullcrushers: 60ibs
10) deadlifts: 200 ibs

evening workout done in 45 mins, overall
ok, not exactly uplifting energetic kinda thingy.
perhaps still not fully recovered yet.
 
4th Jul 08 Fri
lunch time cardio 35 mins walk w
1) side laterals 10 kg x 15 x 2
2) rear lat machine 40 ibs x 15 x 2
 
4 Jul 08 fri
wk 2 day 2 (15s)

1) front squats: 110 ibs
2) lying leg curls: 40 ibs
3) standing calf raises: 220 ibs
4) flat bench press: 155 ibs (12+2 +1) wow
start to feel heavy alridi.
5) t-bar rows: 155 ibs
6) dumbbell press: 15 kg
7) dumbbell shrugs: 25kg
8) alt db curls (standn): 7.5kg
9) skullcrushers: 65ibs
10) deadlifts: 210 ibs (12 reps)

at skullcrushers, i did e ultimate stupid thing
by lifting e weight from a sitting to lying position
instead of a squatting then leaning back to bench
&amp; lie down so i kinda pulled e mid to lower left side
of e back which led to me only able to do 12 reps
only at my deadlift.
sad.gif
 
oh happy independence day to one &amp; all
4th Jul 08...
 
7th Jul 08 Mon

din do cardio, threadmill occupied. i hate e cycling
&amp; stupid running machine w handlebars

1) side lateral raise: 10 kg x 15 x 3
2) rear lateral machine: 40ibs x 15 x 3
 
7th Jul 08 Mon
Wk 2 day 3

1) front squats: 110 ibs
2) lying leg curls: 40 ibs
3) standing calf raises: 240 ibs
4) flat bench press: 155 ibs (14 +1)
5) t-bar rows: 155 ibs
6) dumbbell press: 15 kg
7) dumbbell shrugs: 25kg
8) alt db curls (standn): 7.5kg
9) skullcrushers: 65ibs
10) deadlifts: 225 ibs (12 + 3)

fast pace workout. wasn't really keen
on doing 15 for deadlifts as it was getting
heavy but still went ahead.
rock.gif
 
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