Weigh-in on 25th June 2013

Scale shows: 106.5kg
Last week: 107.1kg
Difference: -0.6kg

25th June 2013

Lazy day. PFFF. I entered the gym hungry, I mean, literally. Stomach was making noises but I pressed on.

Brisk Walking
20 mins

Flat Bench Press
10kg 1x15, 1x13, 1x12

Assisted Wide Grip Pull-ups
Counterweight 70kg 1x15, 1x13, 1x12

Barbell Shoulder Press
5kg 1x15, 1x13, 1x12

V-Bar Pressdowns
30kg 1x15, 1x13, 1x12

Deadlifts
13kg 1x15, 1x13
15kg 1x12

Today I am focused on keeping my form correct throughout the workout. No point advancing to heavier weights when my lousy form puts my back at risk.

This should serve as a baseline for future improvement.

26th June 2013

I know, I know... I just worked out yesterday so why am I pumping iron today? Tomorrow I am expecting to work real late, and miss a gym session. So today I'm working out lightly at home.

Have some weights, a pair of dumbbells and a cheap barbell at home to play around with.

10 mins on the stepper.

Squats
3x10

Dumbbell arm curls
5kg 3x10

Triceps Extension
2.5kg 3x10

Deadlifts
10kg 3x10

Standing Barbell Shoulder Press
10kg 3x10

Just having fun. Hope to make it for gym tomorrow.

This post has been edited by decypher: Jun 26 2013, 10:56 PM

As promised in an earlier post, here are some things that I usually eat.



Eggs, usually for breakfast. Hard boiled.



Chicken breast with Oregano topping on Zucchini slices.

28th June 2013

Today is legs day!

10 mins brisk walk
10 mins jog

Leg Extension
30kg 1x15, 1x13, 1x12

Leg Curls
25kg 1x15, 1x13, 1x12

Lunges
1x15 on each side

Seated Leg Press
70kg 1x15, 1x13
90kg 1x12

Seated Calf Raise
70kg 1x15, 1x13
90kg 1x12

Barbell Squat
30kg 1x15, 1x13, 1x12

Hyperextensions
1x15, 1x13, 1x12

Legs felt like jello, but I love it!

30th June 2013

I absolutely love today's workout! Probably due to the pre-workout snack of 3 red apples, that I am feeling so energetic in the gym today.

25 mins walk @ 5 kmph
5 mins jog @ 9 kmph

Incline Bench Press
10kg 1x15, 1x13
12.5kg 1x12

DB Shoulder Press
7.5kg 1x15, 1x13
10kg 1x12

DB Fly
5kg 1x15, 1x13
10kg 1x12

DB Lateral Raise
5kg 1x15, 1x13
10kg 1x12

Pull-ups
Counterweight 70kg 1x15
Counterweight 65kg 1x13
Counterweight 60kg 1x12

Total Ab Crunch Machine
50kg 1x15
60kg 1x13
70kg 1x12

Weighted Hyperextensions
5kg 1x15, 1x13, 1x12

Pull-downs Machine
30kg 1x15
40kg 1x13
60kg 1x12

Row Machine (Pulley)
Can't remember the poundage/weightage but it was on the third lightest switch. 1x15
Increased by one switch 1x13
Increased by another switch 1x12

Need to go back and check the poundages!

That's it for today's workout. F*cking tired but VERY HAPPY.

Downed one serving of ON Gold Standard Whey right after bath.

Weigh-in on 1st July 2013

Scale shows: 106.2kg
Last week: 106.5kg
Difference: -0.3kg

02 July 2013

My arms are so weak I can barely type on this keyboard! By the way today the gym was dead packed, I could only access the machines. Even bathing also had to queue up! What the heck, man!

25 mins brisk walk
5 mins jog

Hyperextensions
1x15, 1x13, 1x12

Chest Press Machine
30kg 1x15, 1x13
40kg 1x12

Pectoral Machine
30kg 1x15, 1x13
40kg 1x12

Wide-grip Lat Pull-down on Lat Machine
30kg 1x15, 1x13
40kg 1x12

Upper Back Machine
30kg 1x15, 1x13, 1x12

Shoulder Press
30kg 1x15
20kg 1x13, 1x12

Seated Leg Press
80kg 1x15, 1x13
100kg 1x12

Not a very good day. I wanted to play with free weights, as always.

Sick for a few days, so skipped gym on Thursday. Slept my way through Friday and Saturday. Finally summed enough energy to hit the gym on Sunday. Thankful for the long rest, it was a great workout!

Had a body composition done. Not accurate to do this in the evening after workout, but it serves as an approximation (I guess). Click the spoiler to see the result. Trainer suggests I break my meals to eat more often, but maintain the same amount to keep the body digesting food all the time. Not sure if I will be hungry all the time... but we'll see.



10 mins walk 5.5 kmph
5 mins jog 9.0 kmph

Flat Bench Press
20kg 1x15, 1x13, 1x12

Deadlifts
50kg 1x15
60kg 1x13
70kg 1x12

Dumbbell Flies
5kg (a side) 1x15
7.5kg 1x13
10kg 1x12

Dumbbell Lateral Raises
5kg (a side) 1x15
7.5kg 1x13, 1x12

Dumbbell Shoulder Press
5kg (a side) 1x15
7.5kg 1x13
10kg 1x12

Hyperextensions
1x15, 1x13, 1x12

Happy to note that I hit a new record with my deadlifts!

This post has been edited by decypher: Jul 7 2013, 09:19 PM

https://forum.lowyat.net/topic/2878406

Headache after straining the body. Worry it might worsen.

9th July 2013

25 mins walking 5.0 kmph
5 mins jog 9.0 kmph

Flat Bench Press
20kg 1x15, 1x13, 1x12

Barbell Squat
20kg 2x10

Leg Extensions
10kg 1x15
15kg 1x13
20kg 1x12

Leg Curls
10kg 1x15
20kg 1x13
30kg 1x12

Total Abs Machine
30kg 1x15
40kg 1x13
50kg 1x12

Taking it real easy today, like a soft reset after the headache episode. Thursday I should be back to serious business.

More pics of my lunches. Mostly the same. Tofu + boiled egg + chicken breast + kimchi + cauliflower/broccoli/lotus root/carrot/celery + sweet potato. All steamed (except kimchi)

occasionally have fruit like avocado, banana, apple for snacks





One of the dinners I had. Roast beef and sweet potato.



This post has been edited by decypher: Jul 10 2013, 11:38 PM

11th July 2013

Treadmill walk @ 5.0 kmph for 20 mins

Total Abs Crunch Machine
50kg 1x15
60kg 1x13
70kg 1x12

Leg Curls
25kg 1x15
30kg 1x13
35kg 1x12

Leg Extension
25kg 1x15
30kg 1x13
35kg 1x12

Pullups
CW 70kg 1x15
CW 65kg 1x13
CW 60kg 1x12

Hyperextensions
1x15, 1x13, 1x12

Seated Leg Press
70kg 1x15
80kg 1x13
110kg 1x12

Seated Calves Raise
120kg 1x15, 1x13, 1x12

Wanted to do lunges... but legs are very much jello at this point. Left the gym thinking I should have done them anyway.

14th July 2013

25 mins walk 5.0 kmph
5 mins jog 9.0 kmph

Hyperextensions
1x15, 1x13, 1x12

Incline Bench Press
10kg 1x15, 1x13, 1x12

DB Flies
4kg (per side) 1x15
6kg 1x13
8kg 1x12

DB Lateral Raises
4kg (per side) 1x15
6kg 1x13
8kg 1x12

Tricep Extensions
4kg 1x15
6kg 1x13
8kg 1x12

EzyBar Arm Curls
5kg 1x15, 1x13, 1x12

Flat Bench Press
10kg 1x15, 1x13
20kg 1x12

DB Shoulder Press
4kg (per side) 1x15
6kg 1x13
8kg 1x12

Wide Grip Pull-ups
CW 80kg 1x15, 1x13, 1x12

Pulley (Row Machine)
15kg 1x15
20kg 1x13
25kg 1x12

16th July 2013

Arms are still sore due to workout on Sunday (and also not enough sleep).

30 mins walk @ 5.0 kmph

Hyperextensions
1x15, 1x13, 1x12

V-Bar Pulldowns
10kg 1x15
15kg 1x13
20kg 1x12

Barbell Squats
20kg 1x15
22.5kg 1x13, 1x12

Deadlifts
30kg 1x15
40kg 1x13
50kg 1x12

Any progress pics?

Sadly... no photos yet. Plan to take some next month.

Keep me posted. I'm interested to see how far you have gone.

18th July 2013

It's legs day!

20 mins walk @ 5.0 kmph @ 3.0 % incline

Hyperextensions
1x15, 1x13, 1x12

Leg Curls
15kg 1x15
20kg 1x13
25kg 1x12

Leg Extensions
15kg 1x15
20kg 1x13
25kg 1x12

Barbell Squats
40kg 1x15, 1x13, 1x12

Standing Barbell Calf Raises
5kg 1x15
7.5kg 1x13
10kg 1x12

Leg Press
80kg 1x15
90kg 1x13, 1x12

Not sure what possessed me to do 40kg squats. The bar was set in the squat rack, with 20kg plates a side, so I got lazy of removing the plates and just went under it. Heave and ho... my traps balanced the bar well and my knees were able to take the weight. So yeah... 40kg it is from now on.

26th July 2013

Hi again! Don't worry I have not given up. I took a 4 day vacation in the north, and holy cow, the food there is so good, effectively put my healthy eating lifestyle to a huge pause.

I am still feeling the fatigue after all the shopping & eating, so I took it easy today.

25 mins walk 5.0 kmph
5 mins jog 8.0 kmph

Flat Bench Press
20kg 1x15
25kg 1x13

Leg Curls
20kg 1x15
25kg 1x13
30kg 1x12

Leg Extension
20kg 1x15
25kg 1x13
30kg 1x12

Barbell Squat
20kg 1x15
25kg 1x13
30kg 1x12

Joined the RPM class, and cycled for an hour. Took it easy and cycled without resistance. My inner thighs hurt. Must get shorts with padding. Haha.

Came outta gym with jelly legs due to the class. Good feels.