outdoor day again

cardio : 35mins

reverse crunch : 12 x 3

push up : 15 x 3

pull/chin up : 5 x 3

inverse row : 10 x 3

dips : 15 x 3

workout for tdy, still on rippetoe's but wif a bit of change to the usual guide

cardio : 25mins

squat : 5 x 5 (20 + 30kg)

bench press : 7 x 5 (20 + 30kg), 5 x 1 (20 + 39kg)

military press : 5 x 5 (20 + 18kg) <-- i still lack strength on this part, tat's why i did it instead of deadlifts

remarks : i was expecting my weight to drop due to me having constant cardio each day while reducing my food intakes each time but still stuck on 79kg...

cardio day!

duration : 35mins

remarks : shud go for another 10mins but alr out of time...

anyways, everyday i'll take about 2L of HL milk, does this hamper my progress to reduce my weight?

rippetoe's workout B~

cardio : 20mins

deadlift : 5 x 5 (20 + 32.6kg)

pendlay rows ; 5 x 5 (20 + 25kg)

military press : 5 x 5 (20 + 15kg)

tdy's workout suxx <--- rippetoe's workout A

squat : 5 x 5 (20 + 30kg), 5 x 1 (20 + 35kg)

deadlift : 5 x 2 (20+35kg)

bench press : 5 x 5 (20 + 35kg)

pull/chin up : 5 x 2

remarks : i guess i overdid the last workout b4, my back still feels sore n thus making me low on strength to carry on the deadlifts for tdy

all the same poundages for 3 lifts?
and most importantly where's your diet bro?


Chow

u can say it was quite the same, only 2~5kg of diff i'm afraid.

my bad for not posting my diets as well, will cont updating my journal wif it starting by tdy

anyways, for the last 2 days b4, are cardio days.

06.02.2010 - cardio : 35mins, pull/chin up : 7 x 5

diet : morning : 5 pieces of bread wif jam, a glass of HL milk. tea break : teh O wif biscuits. Dinner : rice wif sardine and a glass of milk b4 going to sleep

07.02.2010 - cardio : 40mins, inverse rows : 10 x 5

diet : breakfast : 3 pieces of bread wif jam, a glass of milk. Lunch : Yee mee wif deep fried chicken. Dinner : rice wif chicken soup

i'll update my journal for tdy after doin my workout later tis evening

remarks : taken lipo6 black for 1st time tdy...

found the culprit. your diet sucks bro. LOL. don't take it the hard way but its full of carbs here and there


and for the poundages i found it strange deadlift is the same weights as bench and squat. AFAIk it shud be higher. IF you think your form is perfect then dont be afraid to add more. According to your program of course. Im not well versed in Rippetoe. You can ask others.


Chow

lol I just saw this and couldn't agree more with bata

diet : morning : 5 pieces of bread wif jam, a glass of HL milk. tea break : teh O wif biscuits. Dinner : rice wif sardine and a glass of milk b4 going to sleep
diet : breakfast : 3 pieces of bread wif jam, a glass of milk. Lunch : Yee mee wif deep fried chicken. Dinner : rice wif chicken soup

you gotta do better than that, If you fat wit that amount of carbs, you will probably not changed much with lipo-6. Eat cleaner man ! drop the carbs, place around post-WO or breakfast ! not throughout the whole day ? and omg yee mee with deep fried chicken and u r using lipo-6 black hoping to lose fat .. PLEASE DON't GIVE fat burners a bad name

no hard feelings there

appreciate the feedback guys, will change my diet from now on...

and i'll try to increase my poundage tdy, hope all goes well

increase ur cardio .. push urself further.


Pumping .... do additional 10 - 15 once ur arms start having pain and when u about to giveup.


Helps if u take ice bath too. if u find that too costly, increase ur time playing in the pool.


reduce the intake of oil or high calories food.


Ppl say fasting is not a good way losing weight. But from personal experience , drinking water only for a week ... i lost quite a lot of weight. and still alive.

---

Added on February 8, 2010, 4:01 pmur food intake is soooo wrong !!!!!!!!!!! morning take 2-3 boiled / halfboiled eggs but remove the egg yoke.


No carbo based food .... eat little, maybe buy chicken at shop and kukus + add some salt only.

get fish (bake it ) ...... also if u go market buy corn. Whenever u feel hungry boil corn or just drink water till u full.



I saw a detoxin/slimming patch previously not sure it works or not though ...

This post has been edited by akidos: Feb 8 2010, 04:01 PM

i will fwd a low calorie diet to your mail. Try to see if you can follow.
hope the email in the system is correct one.


Chow

thx a lot man, rly appreciate it!

btw, started stronglift prog, workout B...

cardio : 20mins

squat

5 x 1 (20 + 30kg)
5 x 1 (20 + 35kg)
5 x 1 (20 + 39kg)
5 x 2 (20 + 35kg)

overhead press

5 x 1 (20 + 18kg)
5 x 2 (20 +23kg)
5 x 2 (20 + 18kg)

i still can't lift heavier than this atm, i haz a sad liao~

deadlift

5 x 1 (20 + 35kg)

pull ups

10 x 5

chin ups

7 x 5

both wif machine, still can't do pull ups but for chin ups can do max 3 times at 1 go

prone bridges

3 x 30sec

pre workout : 250ml milk

post : 500ml

remarks : if there's anything wrong wif my workout, hope u guys can help me wif it. thx

btw, is it ok for me to do cardio only for tmrw? and is there any substitute for inverted rows? it's for the workout A in the next 2 days...

cardio day!

duration : 50mins (30mins 7km/h jog, 20mins warm ups and 5.0km/h walk on treadmill)

reverse crunch : 12 x 3

breakfast (8.30am) : 3 caps of lipo6 black, 500ml milk, 2 slice of bread.

preworkout : 250ml milk

lunch (1.00pm) : 3 caps lipo6 black, 250ml milk, hot dug bun

post : 250ml milk

dinner (7.00pm) : very few rice + a piece of dunno wat fish name + chinese cabbage?

remarks : eggs habis liao, forgot to buy

current weight : 76kg liao

This post has been edited by Sib: Feb 9 2010, 07:15 PM

pick up a sport that u enjoy and gives u a good cardio workout. And stick to it routinely.
U'll be enjoying it so much U don't even know u're slimming down. Crunch repeatitions are pointless and deosnt develop any skill.

as a matter of fact, i enjoyed running for the time being and each time i'll try to increase my duration

i did the crunches after my cardio session when my heart beat still at its max, not the other way around tho

and wat does it mean by the bold part anyways?

Sib, i enjoy running too until two days ago.
i felt my stamina didnt do a good job keeping track with my previous jog.
what would've been the cause??
i went on abs machine and hanging leg raises after my cardio sessions too. =D

each time i'll sprint occasionally n push to the limits, meaning at max heart beat

let's say, 20~40sec @10~12km/h and rest for another min n repeat...

and for tdy's workout, 5 x 5 workout A

warm ups : 10mins

squat :

5 x 1 (20 + 20kg)
5 x 1 (20 + 30kg)
5 x 2 (20 + 34kg)
5 x 1 (20 + 39kg)

bench press

5 x 3 (20 + 30kg)
5 x 2 (20 + 35kg)

Inverted Rows

8 x 5

Push ups

15 x 3

Reverse Crunch

12 x 3

pre : 500ml milk
post : 250ml milk

diets :

brunch (12.30pm, jz woke up. can't sleep the whole night... dunno y)

a bit of rice, 2 piece of drumstick and vege

dinner (7.00pm)

bit of rice, veges and 250ml milk

remarks : can't sleep the whole night yterday, rarely happen to me tho, i've last taken lipo6 more than 6h prior going to sleep. hope it won't happen again tonite, felt awful thru the whole day~





This post has been edited by Sib: Feb 11 2010, 09:43 PM

a bit late for gym, close @9pm...

cardio : 30mins only due to time restriction

diet

breakfast (8.00am)

250ml milk

lunch (12.30pm)

a bit of rice, vege and telur dadar

dinner (6.15pm)

a bit of rice, small portion of tempe and meat

pre : 250ml milk
post : 500ml milk

5 x 5 workout B!

cardio : 25mins

squat

5 x 1 (20 + 22.6kg)
5 x 2 (20 + 32kg)
3 x 1 (20 + 41kg)
3 x 1 (20 + 40.8kg)

deadlift

3 x 1 (20 + 22.6kg)
5 x 1 (20 + 35kg)

overhead press

5 x 1 (20 + 10kg)
5 x 3 (20 + 14kg)
3 x 1 (20 + 19kg)

pull / chin up (machine)

10 x 5 each

prone bridges

35sec x 3

diets

breakfast (7.30am)

500 ml milk, bit of fried noodle, egg

lunch (12.00pm)

500ml soy milk (low sugar) , slice of bread

pre : 500ml soy milk
post : 250ml soy milk

dinner (6.45pm)

very few rice, chicken, a bit of corn beef and vege

remarks : changed to soy milk (low sugar) instead, hope it helps in my fat loss program!