Yeah I'm alright, just little scratch on my right hand and some pain on right leg. Doing great, maybe will hit the gym tmrw. As for the milk, lol speaking of milk, I've just had a bad stomach again this afternoon. Haha. Damn, 3kgs in two weeks. Your diet are good, saw them and its great. Great job man!



Diet

0900 1egg, 1egg white, 200ml milk
1230 rice, egg, chicken
2000 1steak, 200ml milk
2315 200ml milk


Oh shyt. Today is SO bad.

ouch man... hope ur recovered.. bro if u try milk n it still cannot work, might wana find lactase pills.. or just ask parents to cook more chicken breast haha. Thanks bro, still improving, recently diet has been sucking >< and I took a break off today's WO cuz not enough rest. Scared go gym KO hahaha. See how it goes next WO

keep it up bro! more snacks in between aite, nuts are great stock up on nuts n bring to uni if can!

Workout

Squat
1x5x20
1x5x30
1x3x40
1x3x45
1x5x52.5
2x5x50

Squat sucks bigtime today. Maybe because I didn't warm up with a 2mins slow jog like I usually did. 8mins walk, 2mins slow jog. Or maybe it got something to do with the injury that may or may not heal by now. Oh and only the 45kgs and below I go parallel. After that, I'm near parallel but I don't think I go deep enough to even parallel.


Bench
1x5x20
1x5x25
1x5x30
3x5x35

Since my squat ain't that good. I wouldn't want to risk on any others too, so I lowered it to 35kgs, before is 37.5kgs. What great about it, I just figured a good angle of holding the bar now. Lol. Less pain on my wrist, on the two last sets. Nice.


Deadlift
1x5x40
1x5x55
1x5x65
1x3x70

Targetting my workout set at 65kgs. But when I did the set, I felt like I could go further. Doing 70kgs as like before, slow and steady without heaving it. The last workout, I seems to heaving it a lot, only realise it must be slow and steady after reading the stickies again. 70kgs only manage to do three, and I'm out.


Dips
1x3

Wouldn't want to continue. I feel pain on my right triceps, and told myself this must be because of minor accident so I stopped.


Overall - to me it wasn't great at all.




Diet

0845 1egg, 1egg white, 200ml milk
0915 start workout
1045 end workout
1100 protein shakes
1230 1egg, 1egg white, 200ml milk
1430 fried rice
1845 200ml milk
2030 rice, ikan keli
2300 200ml milk

My bodyweight - no progress.

This post has been edited by Majinity: Apr 8 2010, 11:14 PM

.... man ur going real fast on the deads man..

YEP ITS MONDAY!

I'm changing my workout just to get the variation of it. This will go on til end of my holiday.

ARMS

BB Bicep Curl
2x12x10lbs (Warm up konon la)
2x8x20lbs
1x6x20lbs
1x4x20lbs

Alternate DB Hammer Curl
4x8x2.5kgs
1x10x2.5kgs

Bench Dips
4x8xBW

Incline Triceps Extension
4x8x10kgs
1x10x10kgs


PreW-meal
2eggs, protein shakes

PostW-meal
protein shakes



All I know, my preW-meal would need more carbs. Am I rite? Yeah, my diet still sux. As for my ARMS day, found out my left is weaker than my right. I can go Hammer Curl 5kgs 5reps for my right, but hardly 2reps for my left. And, my Biceps and Triceps are very sore although I hardly sweats half through my workout. I wonder why.

Comments on my workout please.

LEGS

Squat
1x12x20kgs (Oly bar only)
2x8x30kgs
1x5x30kgs (On the 6th rep, I'm out. I try to go up, but just can't and I drop. Good thing I'm the in the rack.)
1x8x25kgs

Leg Extansions
1x12x5
3x8x15

Leg Press
1x12x10
3x8x30


I have no clue whats the weight units are on the machines in FF. Kgs or Lbs, anyone know?

As for the workout, I'm looking at hard DOMS tomorrow. Just like my arms now. On the squat, I think I've made mistakes keep on locking out on every reps making my knee weak as hell. The last set of 25kgs, I carefully not locking out on the reps, better. Overall, this week gonna be tough. This is the reason you should now rest for a month. Blergh exams month.

CHEST

Bench Press
1x12x20kgs (Oly bar)
1x10x25kgs
3x8x30kgs

DB Bench Fly
4x8x5kgs

Incline Chest Machine
1x10x10
1x6x25
1x8x15
2x6x15


Yayks! The incline chest, I felt mostly on triceps only. Sad.

SHOULDER

DB Sitted Shoulder Press
4x12x3.5kgs

Bent Lateral Raise
4x8x3.5kgs
(Sux form)

DB Shrugs
4x12x3.5kgs

DB Standing Shoulder Press
4x12x3.5kgs


Today venue, home. Haha.

hows the switch for you bro?

btw hows your split like? i havent been to the gym for more than a week now, but i tried to eat as much as i can and just doing chest n back alternate on my exam week haha.

finally done with exams! gona kick off the pull push legs!

btw bro try to do more compound movements like at least 3 per workout day. if shoulders day not hitting as hard as you should be.. u oughta mix them with other bodyparts. every workout should make u feel like shitting brix.. either next day or after haha. just my 2 cents cuz when i did shoulders legs it didnt burn.. legs did but not shoulders >< mebe im doin it wrong haha...

Arms day, yesterday only the sore gone. Legs day, I'm still feeling the sore now. I seriously can't believe that I drop, literally sitting on the floor when squatting only 30kgs. Lol. Don't ever stop for a month, you'll lose everything. Chest day, I think I need to get to fix my form 'cause hardly any sore.

As for shoulder day, I just sweats. 3.5kgs press is just hmm. That's why I had to add another shoulder press sets, lol. Home only, that's why. Wait til FF Subang open at Empire on Monday, I'll start over again.

I only thought of 3/4 exercises per day. Is it enough? Trying to do the 4sets 8-12reps thingy, since I've seen darklite posted about it several times. And I really shy posting on my diet, it still sux. And I think the sore for the first week, only because of my long rest which is a month time. Next week I'll be sure to update this, see how.

3/4 diff exercise is enough. refer to exrx.net for their 3 day splits.. pretty good stuff..but every rep gotta b quality la haha. by the end of ur last rep u just wana shit bricks. then u got it right

post ur diet. it isnt about whether it sucks anot. its for u to know if it sucks or not n if u ever want to see it posted up. if u tink it doesnt deserved to be posted.. u noe what to do to fix it then..

Sadly, it doesnt deserve to be posted. I know, its been 5months, it should've improved but it doesn't. Thanks for the tips.

mine still sucks but still maintaining, or trying to..

ARMS

BB bicep curl
4x8x20lbs

DB bench press
1x10x10lbs
1x8x22.5lbs

Tricep dips
4x10

DB alternate hammer curl
1x8x10lbs
3x4x7.5lbs

BB incline tricep extension
4x8x20lbs



Today at FF Empire, new Platinum. I was feeling awkward and confusing, that's why suddenly got bench press on my ARMS day. I stop the bench press when I felt it more on my chest, then realise its suppose to be arm lol. Platinum FF seems to hide all their small weights, I couldn't found any from 10-20lbs of dumbbells. Sad. Next time I try and ask where it gone. AND MOST of it, I couldn't find the squat rack anywhere! Even bench press rack don't have! Feeling like complaining, shyt la potong. They got so many new machines instead, ceh. Even bench got 2 only, before there have like 5.

Haha there I complain all in here instead haha

Back bout my workout. I try to alternate bicep, tricep, bicep, tricep again. So I get more rest between two bicep workouts. Comparing with my last ARMS day, doesn't seems to give much of a different thou, haha.

bro u hit the gym 4 times a week? or 3?

I'm on a holiday. So 5 times a week. Only last week I missed my back day, FF Consplant closed for opening Empire. When my study starts again on July, it'll be going back for my 3times a week routine.

WAH LONG HOLIDAY. JAGA MAKAN YA!

lemme noe how the 5 day split goes. post progress pics when hols end yeah? thanks bye

Haha. I am hoping my progress pic would be something worth to be posted. Working out for 6months and all. As for the eating part, yeah I'm trying.

bro take even the 1 month progress, every month. now u take a pic, den nx 2 mths take again. keep for urself if ur shy, but its motivation u noe!

i still look skinny, but now w more muscles, motivates me to get bigger!

post onila bro haha, chill about it. ppl here post cuz it motivates not just themselves but other ppl as well. so u can actually help out ppl who just started too u noe?

post ur picture majinity.

let us witness the progress too XD

jia you

This post has been edited by snowberry: May 19 2010, 01:48 AM