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

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

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.

Hey bro, thanks for reading. You are an inspiration.

I am cutting carbs and trying to do cardio, but it's NOT EASY.

So, anyone who can lose weight like you did, deserves my respect.

28th July 2013

15 mins walk @ 5.0 kmph

Flat Bench Press
20kg 1x15, 1x13
30kg 1x12

Shoulder Press
15kg 1x15, 1x13, 1x12

50 mins RPM class

Disappointing that RPM zapped all my energy, but I really needed the cardio.

Will need to reorganize my training, to allocate some days for RPM, some days for weight training.

This post has been edited by decypher: Jul 29 2013, 09:24 AM

I go to Fitness First, different branches on different days. There's one near my workplace, and another 2 near home, and another 2 in nearby malls... so I like to mix it up.

Burns the wallet tho... Haha, but at least I can workout when my better half goes shopping.

30th July 2013

Arrived late at the gym. Couldn't do much after RPM.

20 mins walk @ 5.0 kmph

50 mins RPM. Sweat like hell here.

Incline Bench Press
10kg 1x5
15kg 1x5
20kg 1x5

Hyperextensions
1x7
Weighted, 5kg 2x7

I think I am slowly stop lifting in favour of RPM. Oh God Why.

1/8/2013

Long day at work. Sluggish as I dragged myself to the gym.

15 mins walk @ 4.5 kmph

Flat Bench Press
10kg 1x15
15kg 1x13
20kg 1x12

Chin Ups
CW: 75kg 1x15, 1x13, 1x12

RPM for 50 mins

Getting lazier by the day.

Gym buddy is the problem, bro. He suddenly joined RPM and got addicted, and now he dragged me into it as well.

The cross trainer is a good idea, imho. I really need to rearrange my workout and focus. I love to lift, but it doesn't make me sweat as much as RPM. My gym buddy... he loves to sweat. I think his target is to lose weight fast and not gain bulky muscles. My aim? I want to be strong. Big, like Arnold. Smash brick walls and puny humans to smithereens. I want to deadlift and squat twice my body weight. I want to do chin ups and pull ups without needing counterweights. As a bonus, I may want to join those Strongman competition things in the future.

Yup. That's my aim.

I think I just re-motivated myself. BOOYA!

Thanks!

Mein Gott look at those veins. Looking forward to get them muscles! Rawr!

This post has been edited by decypher: Aug 2 2013, 12:04 PM

7th August 2013

50 mins of RPM

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

Standing Military Press
15kg 1x15, 1x13, 1x12

One Hand Tricep Extension
5kg (per side) 1x15
7.5kg 1x13, 1x12

Planking 1 min x 2

Sit-ups 1x15, 1x10, 1x5 (failure, cramps)

This post has been edited by decypher: Aug 7 2013, 03:15 PM