November, 23rd, 2004 Tiuslay(10:26pm....)

feeling fucking tired today after workout. actually, i've been feeling tired the whole damn day. squated quite heavy yesterlay....damn shacked... wasn't in a good mood today at office as some more shit was conveniently thrown to me to handle. i think they really need to set up a statue of me and offer me incense...they really think i'm some kinda god or deity. delibrate tekan or sabo, i don't know. i just hope that they burn in hell.
this week is my rest week from max-ot. instead of resting, i'm insane. i went to gym to pump my old skool way. heavy, high sets, high reps. i almost killed myself yesterday and today..literally...

Munlay
Legs

Parallel Squats - 1 x 12 @ 132lbs; 1 x 10 @ 176lbs; 1 x 8 @ 220lbs; 1 x 8 @ 264lbs; 1 x 7 @ 308lbs

Leg Press - 4 x 10 @ 160lbs

Legs Extension - 3 x 12 @ 180lbs

Leg Curls - 3 x 10 @ 140lbs

Seated calf extensions - 3 x 10 @ 400lbs

i pretty much died there...................................

Tolay
Delts

Shoulder press(free) - 1 x 15 @ 88lbs; 1 x 10 @ 132lbs; 1 x 8 @ 143lbs; 1 x 6 @ 154lbs

Dumbell press - 3 x 8 @ 66lbs

Lateral raise - 3 sets of dropset. 44lbs drop to 25lbs, 12 reps each pair.

Upright rows - 2 x 10 @ 110; 1 x 8 @ 132lbs

Behind the back shrugs - 3 x 12 @ 352lbs

Down and up the rack shrugs - 2sets

no more arms..no more abs...no more cardio...i just drag my tired ass home straight after the torture session............

November, 18th, 2004 Thursday(11:44pm....)

was feeling fucking shack everynite after workout. it was the additional cardio sessions and low carbs that literally killed me. I would be doing cardio no less than 5 times a week for the next 2.5 months. this would be me cutting phase. i shrunk abit and lost 2 kgs already. animal cuts still make my head giddy but its getting better. fucking projects came in today again and thats it. i blew my top. i screwed the poor sales chap. becos i felt like doing so. i know, this is not right, but situations get outta hand. and frankly speaking, i don't think i over reacted. on hand i had two projects on fabrication and coming in, so i had to monitor. and i'm currently working on 2 more, due on mid dec. WTF, still hand me 2 due on early dec and one bigger project on mid dec??? i felt like an immortal....
today i added some dropsets to my current max-ot training and all i can say is that its hell... whatever you do, pls don't try it...

Wednesday
Back

Bentover barbell rows - 1 x 12 @ 132lbs; 1 x 6 @ 220lbs; 1 x 6 @ 264lbs; 1 x 5 @ 242lbs

T-bar rows - 1 x 6 @ 176lbs; 2 x 6 @ 187lbs

Lats pulldowns- 3 x 6 @ 180lbs

Biceps

Lower half, Upper half and full range curls(superset) 3sets @ 60lbs

Hammer curls - 3 x 10 @ 44lbs dumbells
(a switch from the max-ot to shock 'em)

Cardio: 17mins, recumbent bike, 384cal

Today
Delts

Shoulder press - 1 x 8 @ 132; 2 x 5 @ 165lbs
(Dropset 165 to 132 to 100lbs - last set)

Dumbell shoulder press - 3 x 6 @ 66lbs

Lateral raises - 2 x 10 @ 44lbs
(Dropset 44 to 33 to 22 to 11 - last set)

Traps

Upright rows - 2 x 6 @ 132lbs

BArbell Shrugs - 3 x 6 @ 418lbs

Up and down the rack shrugs - 2 sets dropsets

Cardio: 16mins, recumbent bike, 376cal

November, 16th, 2004 Tuesday(10:53pm....)

i think not a damn soul had mood to work today at office... everyone looked as if they just rose from their graves...everyone was zombie like in the morning. it was until after lunch then did everyone start to regain 'consciousness'....too long of a break i guess...
training yesterday sucks. haven't had enough carbs and plus the animal cuts, i had a severe headache and felt weak in the gym, thats the wosre thing to happen on a leg day. shit happens. today, i forgot my yams. shit really happens....
chest day today was..er...considered good, but not excellent like the previous weeks. i think animal cuts is mad. really sweat tons on the recumbent bike...my head is still giddy now...

Monday
Quads

Squats - warmup set - 1 x 10 @ 132lbs
working sets - 2 x 7 @ 220lbs; 1 x 6 @ 264lbs

Legs extensions - 3 x 6 @190lbs

Hamstrings

Hamstring curls - 2 x 8 @ 130lbs

Lunges - 2 x 6 @ 132lbs

Calfs

Calf raises - 2 x 12 @ 400lbs

Training time: 70mins(it sucks)

Today
Chest

Dumbell flyes - warmup set - 1 x 12 @ 33lbs dumbells
working sets - 1 x 6 @ 44lbs; 2 x 6 @ 49.5lbs dumbells

Bench presses - 1 x 5 @ 220lbs; 1 x 5 @ 231lbs; 1 x 4 @ 242lbs

Incline smith presses - 3 x 6 @ 176lbs

Triceps

Skullcrushers - 3 x 8 @ 77lbs

Pushdowns - 2 x 6 @ 100lbs

Max-OT Cardio: recumbent bike, 16mins, 356calories

Training time: 45mins(excluding cardio)

damn tired now...i need to sleep.......................

November, 14th, 2004 Sunday(11:56pm....)

end of 2 consecutive rest days. tomoro will visit the weight room again. would be interesting. cuz i'm stepping into a new phase of body sculpturing. will start to emphasise more on bringing down overall bodyfat percentage to look harder. will be using animal cuts. i couldn't wait.

November, 13th, 2004 Saturday(5:14pm....)

some people just don't keep their promises, and to make things worse, that person had absolutely no fucking valid reasons to do that. and that makes jerry felt rotten and disgusted. purely disgusted.

November, 12th, 2004 Friday(4:47pm....)

yeah. i created my own super long weekend by taking doctors advice that i should rest at home..hahah. Don't feel like going back office to do stock take, that was just crap. that bastard manager don't deserve me. he could just go fuck himself, i don't give a fuck about it. hit the gym at around 2plus, was a rainy day man...but it didn't put out my fire deep within to fry my arms today. felt great today, felt that i was ready and pump up before i hit the gym. i hit them real hard today, balls to the wall. could hear them crying.....

Biceps

Barbell curls - Warm up set - 1 x 10 @ 88lbs
Working sets - 1 x 6 @ 110lbs; 1 x 4 @ 132lbs; 1 x 5 @ 110lbs

Dumbell alternating curls - 3 x 5 @ 49.5lbs

Dumbell hammer curls - 2 x 5 @ 55lbs

Triceps

Skullcrushers - 1 x 8 @ 66lbs; 2 x 6 @ 88lbs

Pushdowns - 1 x 7 @ 100lbs; 3 x 6 @ 110lbs

Forearms

Standing wrists curls - 1 x 15 @ 88lbs; 1 x 9 @ 132lbs; 1 x 7 @ 110lbs

Seated wrists curls with forearms on thighs - 2 x 10 @ 77lbs

Training time: 50mins

November, 11th, 2004 Thursday(11:37pm....)

slept till quite late today, around 10. had 3 meals before i left home for gym at 2. pumpin' shoulders today. my favourite day. i used to prioritise my shoulders meaning i pump them 2 times a week. no such thing as one heavy day and one light day, all was done by the heavy shit. now, i do it the smart way rather than the hard way, that is, to train the max-ot way, and i'm still holding all my shoulders' mass. thank god for the guy who invented max-ot workouts. max-ot isn't that really easy to understand, let alone pratice. some fucking jokers tot it sounds good but not possible as it will come to a halt at some point of time. use your brain, i'm not saying every workout weights MUST increase, i said try to. the key is to pump weights to your max limit of no less than 4reps and not more than 6reps...oh sure, i forgot that he is just some powerlifting joker and would never understand the complexity of bodybuilding. it is as simple as eat, train, sleep. but it is just as complex, assclown.

Delts

Smith military presses - Warm up sets - 1 x 10 @ 88lbs
Working sets - 1 x 6 @ 154lbs; 2 x 5 @ 176lbs
(use smith cuz multi purpose rack was occupied)

Dumbell laterals - 2 x 6 @ 49.5lbs; 1 x 6 @ 44lbs

Rear laterals - 1 x 6 @ 49.5lbs

Machine shoulder press - 1 x 10 @ full stack, added this to really get the blood into the delts

Traps

Smith upright rows - 1 x 7 @ 88lbs; 2 x 6 @ 132lbs
(the damn rack was still occupied...)

Smith shrugs - 2 x 7 @ 242lbs

Smith behind the back shrugs - 2 x 6 @ 352lbs

Down & up-the -rack shrugs - 27.5kg dumbells 12reps, 25kg 12reps, 22.5 12 reps and up again.

Training time: 55mins

Max-OT cardio: recumbent bike, 16mins, 386calories burned.

November, 10th, 2004 Wednesday(11:27pm....)

shitty day at the office. projects projects and more projects. i feel just too numb. what to do?
enuf bout the office work, who gives a fuck 'bout it?!
browsed thru jeff's and skip's training journal and extracted some movements and put them together for my back and biceps day. dropped my carbs a little around 50g today. still feels quite good at the weight room. back was terrific but biceps was somehow not my 100%...i would say around 80% or so... and yeah...tomoro's holiday man, can sleep more.

Back

Barbell bent over rows - Warm up set - 1 x 10 @ 132lbs
Working set - 1 x 7 @ 220lbs; 2 x 6 @ 242lbs

T-bar rows - 1 x 7 @ 220lbs; 1 x 5 @ 242lbs

Deadlifts - 2 x 6 @ 264lbs; 1 x 5 @ 308lbs

Pullups - 2 sets to failure

Biceps

Hammer curls - 2 x 6 @ 49.5lbs; 1 x 5 @ 44lbs

Barbell curls - 1 x 2 @ 110lbs; 1 x 5 @ 99lbs; 1 x 5 @ 88lbs

Training time: 65mins

November, 9th, 2004 Tuesday(10:44pm....)

Hitting chest and triceps today. felt a little drained off today as was busy at work. had my carbs and protein mix shake and was ready to hit some cold iron. what i notice was that i wasn't feeling as strong as the previous week. its normal i think, it happens to everyone out there and really, sometimes, shit do happens. Getting a little more out of myself is something that i'm constantly trying to do. pushing myself to the brim is my state of mind every session.

Chest

Dumbell Flyes - Warm up set - 1 x 15 at 33lbs
Working sets - 1 x 6 at 49.5lbs; 2 x 6 at 55lbs

Bench Press - Warm up sets - 1 x 10 at 175lbs;
Working sets - 1 x 6 at 220lbs; 1 x 6 at 235lbs; 1 x 4 at 240lbs

Incline Smith Press - 2 x 6 at 190lbs; 1 x 4 at 210lbs

Triceps

Skullcrushers - Warm up set - 1 x 10 at 66lbs
Working set - 2 x 7 at 88lbs; 1 x 5 at 100lbs

Pushdowns - 2 x 7 at 110lbs; 1 x 6 at 120lbs

Training time: 60mins

P.S. my fucking legs are damn fucking sore from yesterday's legs torture at the rack...i think it would be sore till thursday like last week...shit....

November, 7th, 2004 Sunday(11:02pm....)

lazed around in the house the whole damn day eating and eating and eating....i could go on forever...constantly getting hungry when i'm home... and yes..getting lotsa rest for legs tomoro...
sis bought a new car...its hers, but heh, wait till i could get my hands on them...
was out early yesterday meeting george and kenneth to catch ladder 49. i don't know bout the rest of ya, but thats my kinda show. i love it. its kinda sad ya know...hmmm....
but before that, i was really hungry. i only had a MRP before i left home and my stomach is already rumbling... reached suntec, i couldn't hang on any longer...then..here comes the best part. i land my ass in pizza hut and chunk down a seafood lasagne and a personal pan seafood supreme pizza...woooohoooo..that i what i call a proper meal..hah just kidding, but i tend to eat what i like on weekends and 'misbehaved' on occassions...
after the show, its eating time again!!!!! met up with my campmates for buffet at han's river...
its been quite awhile since we met up..round 1yr plus i think... was fun..lotsa cock talking like good old times... really missed those great moments...one for all...all for one..thats what kept us together i think...

November, 4th, 2004 Thursday(12:26am....)

yeah. into a new month. november. lets all hope it'll be a good month.
legs got fucking sore today. 1st it was the hams, then came the quads... eventually was the calfs. i think i walk around in the office with a pair of lock knees today, i almost fell from the stairs...
was really getting very bad, don't even fell like standing up. but this is what you have to go thru to be big and strong.
did back at safra's gym just now. wasn't a bad gym, quite well equiped. the plates and bars there are all standard olympic plates and bars. cool. did 2plate rows, 4plates t-bar(the real thing, not a make-shift kind at clubbfit), machine lat rows, lat pull downs.. all in the MAX-OT style.
chest was terrific yesterday. managed to bench 2 1/2plates...er i think is 120kg for 4reps. felt super strong yesterday..dunno why... thats my heaviest bench to date. hope to bench that again next week....
checked myself in the mirror....er...definately getting leaner..but still fat..geezz....
upper abs and upper obliques showing..but lower abs still camoflage by fats...knn....i want to see my ABS ABS ABS!!!