my Rippetoe gym journal..

[asdfzxcv]

How long do you rest between sets?

 

[carlsuen]

very minimum.. about a min or 2 max..

 

[asdfzxcv]

Dont be afraid to take 3-4mins between intense sets,just dont take too long and get lazy lol.

 

[carlsuen]

right.. got it.. thx..

 

[carlsuen]

right.. so here's how my work out went..

10 mins on the step master..

squats
2x5xbar
1x5x70kg
2x5x95
1x3x95(failed on 4th rep..)
1x5x95(got it back up..)

push presses
2x5xbar
1x5x30kg
1x5x40
3x5x45

chinup
3x8

weighted hypers
1x8x5kg
1x8x10
1x8x15

strecthing after that...

overall it was a ok day.. nothing to shout about.. cept for squats.. i thought after my 3rd work set when i failed my 4th rep i had to come back on saturday to do 95.. but i slapped myself and overcame my pussy in me.. YEAH!!!

push presses were new.. so i'm still getting used to the movement and trying to get the form right... it's actually harder then OHP than it seems..

well i'm looking forward to saturday.. cuz i'm gonna try california fitness by jackie chan.. anyone work out there? hehe.. just wanted to compare to fitness first anyway.. i think FF will be much better..

 

[Jim Ouini]

well i'm looking forward to saturday.. cuz i'm gonna try california fitness by jackie chan.. anyone work out there? hehe.. just wanted to compare to fitness first anyway.. i think FF will be much better..

Just by coincidence, I had a friend email the other day and told me he got a free 1 week pass to California Fitness, the one in KL.

Said he spent about 2hrs going through 'every fitness tool' and the next day he was 'sore all over' (No, I didn't send him 5 x 5 )

He also mentioned it was by Jackie Chan - I take it he's opening these huge fitness centers all over the place?

 

[carlsuen]

lol.. is your friend malaysian? and yeah.. i think the ppl from california will know tho.. it's quite a big chain of huge gyms.. with swimming pools to basketball courts.. but we'll see.. i'll give a full report k.. hehe..

 

[carlsuen]

lol.. is your friend malaysian? and yeah.. i think the ppl from california will know tho.. it's quite a big chain of huge gyms.. with swimming pools to basketball courts.. but we'll see.. i'll give a full report k.. hehe..

 

[carlsuen]

so here it is..

squats

2x5xbar
1x5x70kg
1x5x77.5
3x5x97.5

bench(i'll explain later..)

bent over rows
1x5x50kg
1x5x60
3x5x65

deadlift
1x5x70kg
1x5x80
1x5x90
1x5x100
1x5x105

ok..so everything else was pretty decent..

here's what happened to bench

1x5x50kg
1x5x60
1x5x65

ok at this point, i was looking at my form and realised that i'm lying to myself.. as i didn't lower the bar all the way down to my chest.. only half way.. lower maybe.. but i wanna kick this bad form... so i decided i'm gonna fix it.. and realised i can't do heavier with correct form.. so..

1x5x50kg
1x5x55
3x5x57.5

so there it is.. didn't go to california fitness tho.. cuz i had to attend a friend's funeral.. so i missed the oppointment.. hehe.. next week.. next week..

 

[asdfzxcv]

Nice progress there,your squats are growing at a monsterous rate,as are your deadlifts.