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Post by Oracle on Feb 7, 2005 20:05:17 GMT -5
07 feb my weaknes; grip, endurance and recovery... so i did; warmups; 60kg -100kg incline press to get the blood moving... farmer walk with 2x EZ curls bar loaded each with 50kg and walk 20-30m around in the gym like a fool. the grip and balance is the most challenging part. tried this four times until someone yelled out that they need the ez curl bar. will try the 75kg next round. keg carry. load the EZ curl to 70kg and walk around like someone got mental case. then load to 100kg and walk around. then reduce to 70kg and walk around. lower back is killing me. tire flip. dont know how to prepare but im doing clean and press, 60kg 2 sets of 8 reps. need to up it to 80kg. will follow captnj's example and do deadlift with various stances. current back is still sore from the 180kg deadlift last thursday. car drag. Dont know how to prepare for the dragging one. only got a nissan march 1000cc.. wife is not cooperative to help me out.. guess i have find other means. by the end of this, i nearly vomit in gym  nutrition: creatine loading. tribulus ran out, need to refill. going to get those 3-pian chinese concoctions. will go to this meet as drug-free. age is catching up, work is rather busy.. still have to check my son's spellings and homework.. what a challenge ;D |
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Post by Hardcore on Feb 7, 2005 20:28:31 GMT -5
180 kg deadlift .. WOW !!
dang man.. your strong man....
hope i will be there soon..
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Post by Oracle on Feb 9, 2005 23:56:37 GMT -5
ha.. but my bench sucks!
exercise;
start doing plyometric exercise (beginner);
burpees, high jump, pushups 3x20
push against coconut trees, 3x left and right side shoulder, rest.
think i injured my left shoulder tendons, hurts on top-front.
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Post by Everlast on Feb 11, 2005 10:44:13 GMT -5
push against coconut trees, 3x left and right side shoulder, rest. think i injured my left shoulder tendons, hurts on top-front. Wah...uncle oracle practising his Buddha's Palms to blow away the competition. Watch out for the falling coconuts. |
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Post by Oracle on Feb 11, 2005 20:05:46 GMT -5
the front delts was or-chea while doing the coconut tree push. so yesterday, benchpress wasnt smooth. i did broke the legpress machine while doing the max load, cable snapped.. lol
squat 60kgx15, 100kgx10, 140kgx8, 160kgx4, 180kgx3
farmer walks with ez curl bar
- 50kgs for 20m
- 70kgs, very difficult, grip is barely there and the bars keep tilting.
- 60kgs for 20mx2.
tired. lower back sore. balek kampung.
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Post by Oracle on Feb 14, 2005 8:15:56 GMT -5
wider stance deadlift 60kgx12, 100kgx4, 120kgx3, 140kgx2, 150kgx1, 160kgx1 (3times)
farmer walk 60kgx20mx2, 70kgx20mx2
reverse clean and press 40kgx12, 50kgx5, 60kgx3x3, 50kgx5x2
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Post by Oracle on Feb 16, 2005 20:41:53 GMT -5
feb 16
crap day.. motorbike spoilt and had to push to repair shop. sweating like a pig all day long.
squat 60kgx20, 100kgx15, 140kgx10, 180kgx3 (no belt)
incline BP 60kgx20, 80kgx10, 100kgx2, 90kgx3
clean and press 60kgx6,4
sucks... no mood, i guess burntout. have to give my son mandarin spelling test. good thing he got 10/10 for his english spelling..
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Post by lok3 on Feb 17, 2005 8:41:32 GMT -5
Uncle u ride moto ah ;D
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Post by Oracle on Feb 17, 2005 8:48:38 GMT -5
yup, super4 400cc. had been with me for the past 10 years and just renewed the COE. i'm frugal in my spendings even though i can afford a car.  |
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Post by lok3 on Feb 18, 2005 14:25:29 GMT -5
yup, super4 400cc. had been with me for the past 10 years and just renewed the COE. i'm frugal in my spendings even though i can afford a car. oracle bro earning abt 90k p/a ah ;D good lar dun buy kar, kar very exp take come and eat better hor  |
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Post by Oracle on Feb 18, 2005 20:47:20 GMT -5
feb 19
drink whey before workout, really got effect!
barbell row 60kgx20, 100kgx12, 120kgx10, 140kgx6, 160kgx5,6 (cheats), 140kgx5
yates row 100kgx10, 120kgx8, 140kgx5 (cheats)
machine pulldown, (levered) 250lbx15, 270lbx12, 290lbx8,8,8
single calve raise 90kgx8,8, 100kgx7-8,8,7, 90kgx8
hamstring curl 110lbx8x3
the cheats of the barbell row really made my shoulders sore especially the tendons. have to ease up on the heavy training and let the lower back plus shoulders to recover. Will have to focus on recovery this week and high reps as not to overtax the body.
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Post by Oracle on Feb 22, 2005 22:17:26 GMT -5
a couple of days to go.. now trying not to go heavy during training so that i can get my back and shoulder healed back. shoulder is frigging sore from my first flat benchpress which i had not been doing since a year ago. confident? yea, confident of not finishing last.  |
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Post by Oracle on Mar 7, 2005 4:52:45 GMT -5
went for the spare training session on sunday at jalan bahar. did the tyre flip and managed to flip all with better movement and techniques. was there with another two bro-in-strength there, practically nut/wacked-case. each one is driving another to go further. we took turns to flip the tire to and fro in the training shed plus pulling the fire truck. estimated 3-4 times. my right shoulder wound started to bleed as i did the flip, so had to watch out for that. Now practically worn out today. think i will go for the wednesday training again... free workout.. |
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Post by Greentea on Mar 7, 2005 6:31:51 GMT -5
haiyoh , rest la , glycogen lost is pretty much
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Post by Oracle on Mar 7, 2005 8:59:34 GMT -5
haiyoh , rest la , glycogen lost is pretty much so i should eat more? today lunch just whacked a Burger King's double whopper with cheese (a really big burger). |
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