<< 12/14/2011 >>
squat: 1x20, 48.0kg
pullover: 2x20, 12.5kg
bench press: 3x10, 53.0kg
bent row: 2x15, 20kg
military press: 2x12, .20.0kg
still keeping up with the program!
<< 12/10/2011 >>
squat: 1x20, 45.5kg
pullover: 2x20, 12.5kg
bench press: 3x10, 50.5kg
bent row: 2x15, 20kg
military press: 2x12, .20.0kg
It's getting a little tough. Hard to catch breath and got dizzy for about 20 minutes after the squats.
My weight on the night of 12/10/2011 was 63.2kgm.
Yes, I actually lost about 1kg since I started this.. The reason is obvious. I eat the same amount but I excercised more. Maybe in next few weeks, my appetite for food will be better and gain weight after all. And I will have to start drinking milk asap (I still have trouble drinking it).
<< 12-6-2011 >>
squat: 1x20, 43kg
pullover: 2x20, 12.5kg
bench press: 2x10, 48kg
bent row: 2x15, 22.5kg
military press: 2x12, .20.0kg
Muscle ache on my arm still remains a little bit.
Still don't have urge to drink milk. Yuk.
<< 12/3/2011 >>
squat: 1set x 20reps, 40.5kg
pullover: 2x20, 12.5kg
bench press: 3x10, 38kg
bent row: 3x15, 20kg
military press: 2x12, 20kg
My weight on the night of <<12/2/2011>>
64.6kg
It took me three days before my muscle sore on arms healed from my last work out on 11/29/2011.
Despite of the muscle ache, this program is not that tough yet, but I know it will be as I increase my squat weights to 50+ kg.
Still having trouble drinking milk. Not a single drop has been consumed yet. I will gradually drink it as my workout gets tougher.
Here are some of the Youtube videos by Mr. Lee Hayward.
On pre-workout warm up:
http://www.youtube.com/watch?v=q52_IF-qoDc&feature=relmfu
About 20 Rep Squat:
http://www.youtube.com/watch?v=SUS5bu-CHxw
Quite inspiring.
Okay, I will call this the Week 1.
On Nov. 29, I started a first round of a 20-rep Squat program Mr. David Whitley illustrated on his website.
Here are things I did at the gym:
<< 11-29-2011 >>
squat: 1x20, 33kg
pullover: 2x20, 10kg
bench press: 2x10, 33kg
bent row: 2x15, 17.5kg
military press: 2x12, 17.5kg
I know the weights are super light, and I admit that this was very easy even for me. I will try 40kg on my squat the next time, and I will increase coupe kgs on others as well.
However, I still have some muscle aches on my arms although it has been two days since I completed my 1st round.
Also, since I will be increasing weights on my squat by inclement of 5lb (2.5kg) every time I go to the gym, I know it will be getting super tough after several trips to the gym.
For now, I will wait until Dec 3 for my 2nd round of work out.
By the way, I found lots of interesting YouTube videos by Mr. Lee Hayward on this 20rep squat program. Quite impressing.
Lastly, Mr. Whitley also suggested that I drink at least a half gallon of milk every day. This, because I know I will get loose bowel if I do this all of a sudden, I will start from a glass of milk a day and gradually increase it to give time for my tummy to get used to this new substance.
On Nov 28, 2011, I accidentally ran into a web site by Mr. David Whitley, which describes about the 20-Rep Squat program (http://www.bodybuilding.com/fun/irontamer5.htm ).
I am a skinny 46 yr old guy, at 181cm and 64kg, Not a centimeter nor a kilogram has changed since I was in highschool. Well, there were some fluctuations on my weight within a 10lb range but I always got back to the 64-65kg range.
When I read Mr. Whitley's article, something clicked in my mind. I have had it! I am gonna follow his program and gain some serious weight (and muscle) in six weeks!
I also searched the web and found some very interesting vidoes on YouTube by Mr. Lee Hayward.
I will keep you updated on things I do, and see how much I can change.