...update

Got new protein and some random HGH + ZMA... i dont think i'll take that shit just yet

Activity	Weight (kg)	Sets	Reps
Squats	50	3	15
Lat pull	body+5kg	2	7
Chin ups	body+5kg	2	7
Push ups	body + 25kg backpack	3	7
Deadlift (Romanian)	70	4	7
Standing military press	45	3	4
Dips	body	2	4

cant increase my squat weight as i cant get someone to spot me, n cleaning more than 50 above my head n putting it back down from my lats is... HARD

need to work on getting my dips to 7 reps. improvements are coming more and more slowly now. in a month i will switch to a fat burning routine. This is currently just a routine to pack on a lot of mass.

sat

Activity	Weight (kg)	Sets	Reps
Squats	50	4	{7,7,7,15}
Lat pull	body+5kg	2	5
Chin ups	body+5kg	2	7
Push ups	body + 20kg backpack	3	7
Deadlift (Romanian)	65	4	6
Standing military press	40	3	7
Dips	body + help holding legs	2	3(REALLY TIRED/NOT ENOUGH FOOD)

Tuesday.

Activity	Weight (kg)	Sets	Reps
Squats	50	4	7
Lat pull	body	2	4
Chin ups	body	2	7
Push ups	body + 20kg backpack	3	7
Deadlift (Romanian)	60	4	7
Standing military press	35	3	7
Dips	body + help holding legs	2	7

Changed routine

 Doing a different routine, as fun as Ice1Cubes worksouts are they aren't intense enough.

 Started on.

13^th November, 2010

Activity	Weight (kg)	Sets	Reps
Squats	40	4	7
Lat pull	body	2	4
Chin ups	body	2	4
Push ups	body	3	7
Deadlift (Romanian)	40	4	7
Standing military press	30	3	7
Dips	body	2	4

When I hit 7 reps within the set next round I will increase weights. Otherwise aim for 4.

Should be increasing the weights for squats, deadlifts and smp’s soon.

Dips are fkn impossible for me... i struggled a lot there. Need to work on it a lot. Should mix in more triceps exercises.

Alternating every second day with the rest day consisting of cardio/HIIT/burpees or whatever I'm in the mood for.

Fail again... no spotter.

couldn't determine how much of a placebo affect the creatine would let me go in weights...
instead.....

new personal best
Dumbbell Press -
9kg - 3 sets of 10   ---- WARMUP
11kg - 2 sets of 10
16kg - 2 sets of 10
19kg - 1 sets of 10

Incline Dumbbell Press
11kg - 2 sets of 10     ------ At this point left arm was giving in. Couldn't push anymore

Bicept Curl - 11kg - 20 reps
Deadlift - 50kg - 10 rep
Pushups - 20rep
Tricepts - 11kg - 3sets of 10
Shadow Boxing 5 min ---- Cooldown
Deadlift - 50kg - 10 rep
Dumbbell flys - 11kg - 4 reps... FAILED
Pushups - 26reps and FAILED
Squat 15 reps n gave up.

..... I think thats a lot more than i would normally do. So far 2 days of loading up 30g of creatine per day is doing well.

Finally got creatine

Saturday skipped 15-10-5
Did 1000 steps at dande mt + misc. bag work instead


Pic taken on sunday night

Been one week since started routine with a few hiccups. Current plan for this week will be same as the week prior.

Hopefully i can get some more numbers in.

Note to self: Fkn don't try to spoon creatine directly into mouth.

wednesday training....

15-10- 5 ended up being 15-10-15(situps) after 4th round. Somewhat injured my shoulder getting overzealous playing with weights after buying 35kg more this morning.

ended up getting a total of 16 rounds with 15 additional squats.
feel MAJORLY fucked up atm. not sure if my numbers are an improvement as i had to improvise a bit with the latpulls to situps...


not to self... give more rest time. and dont play with weights

Re-Direction

alright i've given up on hitting 78kg right away. I just weighed myself n lost a kg... down to 71kg. *emo cries*

Eating 7 meals a day is too hard. And when i do and gain a few kg. As it all goes to my stomach i think i subconsciously lose it through not eating.

workout routine for the next week will be/has been

monday
chest workout consiting of

Dumbell presses
2 sets of 10..... 9kg (WARMUP)
2 sets of 10..... 11kg
2 sets of 10...... 14kg
1 set of 8.....17kg
1 set of 6..... 21kg






3 sets of 10..... 11kg (cooldown)

Pushups til faliure
did deep slow pushups using dumbells to get lower. got around 20 only

tuesday
jog then into weighted squats (only 30kg), situps, crunches n stretching

wednesday
15-10-5 (squats-pushups-lat pulls)    I did 10 rounds in 20 minutes last week hope i can improve

thursday
chest workout again. hopefully can squeeze another set of the 21kg.

friday
RESTTTTTT----- maybe go jogging for some cardio aim to at least do 5 rounds of 40s jog/ 20s sprint of HIIT (high intensity interval training)

Jogging normally is boring for me and apparently HIIT burns a lot more fat in a shorter amount of time... as well as rape you physically.... so WIN WIN WIN

Saturday
15-10-5

Sunday
Cardio again into stretching --- if im absolutely dead i'll take this as a proper rest day.

Update picture progress on the sunday.