2011 - Road to 500kg (1100lbs) total

[Babyarm]

You look great. Keep up the good work. What show are you getting ready for?

 

[tiangngok]

You look great. Keep up the good work. What show are you getting ready for?

Thank you!
Juliette Bergmann Classic (figure) in October and GPC or WPC Worlds (powerlifting) in November.

 

[tiangngok]

March 20th 2011

Extra workout - bis + tris

Seated alternating DB curls – 10x5 – 10kg
Preacher EZ curls (close grip) with mini band – 5x10 – 10kg
Triceps dips – 10x5
Rope pushdowns – 5x10 – 5kg

 

[jt4330]

I'm liking your site! Just seen it and you look very beautiful in those pics!

 

[tiangngok]

I'm liking your site! Just seen it and you look very beautiful in those pics!

Thank you!

 

[bulldogg]

very nice keep up the hard work

 

[tiangngok]

very nice keep up the hard work

Thanks Bulldogg!!

 

[tiangngok]

March 21st-22nd 2011 - OFF

March 23rd 2011

ME B

1-board press – up to 1x 90kg (miss 95kg), 1x 80kg, 1x 80kg
DB press – 3x8 – 25kg, 20kg - AMAP
Triceps pushdowns (close grip) – 5x15 – 10kg
Rows – 10x 40kg, 3x8 – 60kg, 50kg - AMAP
Seated DB bent over laterals – 3x10 – 10kg, 7,5kg - AMAP
BB Preacher curls – 5x10-15 – 20kg

 

[tiangngok]

March 24th 2011

ME SQ/DL

Light bands reverse sumo DL (belt) – up to 1x 170kg (375lbs), 1x150kg
GHR – 4x8
Lying DB leg curls – 4x10 – 20kg
Straight legs sit ups in power rack – 4x10

 

[tiangngok]

March 25th 2011 - OFF

March 26th 2011

DE B
B (2 grips) - 8x3 - 50kg + 1 pair of chains, 2x5 - 65kg
Seated DB press - 5x 20kg, 2x5 - 22,5kg
DB lateral raises - 8x 7,5kg, 2x8 - 10kg
DB triceps extensions on the floor with mini band – 5x10 – 5kg

Got to the gym late so didn't have time to finish the workout (no back, rear delts, bis)...

 

[tiangngok]

March 27th 2011

DE SQ/DL

14’’ box squat (belt) – 12x2 – 77,5kg + 1 pair of chains, work up to 2x 115kg + 1 pair of chains
Sumo DL (belt) – 8x1 – 97,5kg + 1 pair of chains
Reverse hypers (short strap) – 4x10 - 10kg
GHR mini band crunches – 4x15

 

[tiangngok]

March 28th 2011

Extra workout - bis + tris

Seated alternating DB curls – 10x5 – 12,5kg
Preacher EZ curls (close grip) with mini band – 5x10 – 12,5kg
Triceps dips – 10x5 + 5kg
Rope pushdowns – 5x10 – 7,5kg

 

[jt4330]

any updates with pics!! :angel-:mi

 

[tiangngok]

Back to the gym...

May 3rd 2011

ME B

Floor press – up to 1x 85kg, 2x3 – 70kg (missed last rep)
3 board press (CG) – up to 5x 90kg, 2x8 – 70kg
Triceps dips – 3x8
DB lateral raises – 3x10 – 7,5kg

 

[tiangngok]

May 4th 2011

Back + bis

Pendlay rows – 5x50kg, 5x55kg, 3x5 - 60kg
T-rows (dead start)– 3x8 – 35kg
Low pulley cable rows (lat bar WG) – 3x10 – 30kg
Standing DB curls – 5x7,5kg, 5x 10kg, 3x5 –12,5kg
Chest supported incline EZ curls (CG) – 3x8 – 20kg

 

[tiangngok]

May 5th 2011

DE + ME SQ/DL

14’’ box speed squat (belt) – 5x2 – 70kg, 16’’ box squat (belt) – up to 2x 120kg
GHR – 3x8
45 degree back raises – 3x 10
Sit-ups – 3x15

 

[tiangngok]

May 6th 2011

Calves

Seated calves raises – 3x15 – 30kg
Standing calves raises – 3x10 – 70kg

 

[befitwithme]

we need to see updated pics to see how you're doing

 

[Powerstrokin]

we need to see updated pics to see how you're doing

LOL I am sure you do haha..


But seriously you look amazing keep up the great work and dedication.