Great! You remind me to take another round of pics, but I don't think there's much improvement LOL. Ok I will do the monthly picture thing also.

26th Sept 2013

15 mins walking @ 5 kmph

EzyBar Arm Curl
5kg (total) 1x10
7.5kg 1x10
10kg 4x5

DB Alternate Arm Curl
6kg (a side) 1x10 (left and right counts as 1)
8kg 1x10
10kg 4x5

Triceps Extension
8kg 1x10
10kg 1x10
12kg 1x10

Skullcrushers
5kg (total) 1x10
7.5kg 1x10
10kg 1x10

VBar Pulldowns
10kg 1x10
15kg 1x10
20kg 1x10
25kg 1x10

Assisted Bodyweight Dips
Counterweight (CW): 75kg 1x10
70kg 1x10
65kg 1x10
60kg 1x10

And then at night... RPM!

This post has been edited by decypher: Sep 27 2013, 08:49 AM

30th Sept 2013

Had to rush my workouts today because I reached the gym 30 mins late.

10 mins jog @ 6 kmph

Hammer Strength Super Incline Press
20kg 1x10
30kg 4x5

Flat Bench Press
20kg 1x10
30kg 2x5
32.5 4x5

DB Flies
7.5kg 1x10
10kg 1x10
12.5kg 1x10

Not sure if I hit my chest hard enough, as today's workout is mild compared to the previous Mondays. :\

Have not been lifting weights because I wanted to try out classes like RPM and BodyBalance. Guess I should fit these things into my routine.

4th Oct 2013

10 mins jog @ 6kmph

Leg Press
60kg 1x10
80kg 1x10
100kg 1x10
120kg 1x10

Calf Raise
20kg (per side) 3x10

Barbell Calf Raise (on Smith Machine)
60kg 1x10
80kg 1x10
100kg 1x10
120kg 1x10
140kg 1x10

Leg Extensions
25kg 1x10
30kg 1x10
35kg 1x10
40kg 1x10
45kg 1x10
50kg 1x10

Barbell Lunges
5kg 4x5 each side

Thinking of doing IF, but not sure when to set the feeding/fasting windows.

This post has been edited by decypher: Oct 4 2013, 10:01 AM

7th Oct 2013

10 mins walk @ 5kmph

Flat Bench Press
10kg 1x10
20kg 1x10
30kg 1x10

Incline Bench Press
10kg 1x10
20kg 1x10, 6x5

Hammer Strength Incline Chest Press
20kg 1x10
30kg 4x5

Hammer Strength Chest Press
20kg 1x10
30kg 1x10
40kg 1x10
50kg 1x10 (!!!)

The Hammer Strength Chest Press @ 50kg zapped all my energy... but I was happy I made it! I wanted to continue with some DB workouts, but was too tired to do so.

Skipping badminton tonight. Rest, rest, rest.

WOW !!! big improvement !
Keepidap !

Thanks bro! You keep up yours as well! I'm on your trail.

http://www.nerdfitness.com/blog/2013/08/06...ittent-fasting/

Damn good beginner article about IF.

Interesting! Give it a try and tell me the results !!

8th Oct 2013

15 mins walk @ 5kmph

Barbell Squat
20kg 1x10
30kg 1x10
40kg 1x10
50kg 1x10

Barbell Calf Raise
40kg 1x20
60kg 1x20
80kg 1x20
100kg 1x20

Seated Leg Press
60kg 1x10
80kg 1x10

At this point, already very tired and no more energy to go on. Tried to do IF but couldn't resist the hunger. Finished dinner yesterday at 9pm. Ate breakfast today at 8:40am. Feeding window >> Fasting window. Not very good.

Try again tomorrow. It's BodyBalance day!

This post has been edited by decypher: Oct 8 2013, 09:35 AM

10th Oct 2013

5 mins walk @ 4kmph
5 mins jog @ 7.5kmph

Alternate DB Curls
Left & Right 5kg 1x10
7.5kg 1x10
10kg 1x10

Barbell Curl
(Palm face in)
10kg 1x10
12.5kg 1x10
15kg 1x10
(Palm face out)
10kg 1x10
12.5kg 1x10
15kg 1x10

Lying Hammer DB Curls
5kg (per side) 1x10
7.5kg 1x10
10kg 1x3 (Too smashed up to continue.)

Rope Pulldowns
15kg 1x10
20kg 1x5 (Failure already.)

Barbell Shrugs @ Smith Machine
20kg 1x10
30kg 2x10

Upper Back Machine
15kg 1x10
20kg 1x10
25kg 1x10
30kg 1x10

15th Oct 2013

It's Chest Day, but I'm working out at home because it's a Public Holiday and the gym closes early.

Floor Barbell Bench Press
10kg (total) 1x10
20kg 1x10
30kg 1x10
40kg 1x10

Bent Over DB Flies
Standing
5kg (a side) 1x10
7.5kg 1x10
Seated
5kg (a side) 1x10
7.5kg 1x10


This post has been edited by decypher: Oct 15 2013, 08:30 PM

16th Oct 2013

No soreness in Chest.

Attended BodyBalance today. Going for a jog later in the evening.

BACK TO THE GYM.

After a whole freaking year staying away from the gym due to a change in work hours and laziness, I'm ready to lift the bar again.

I am now working in Bangsar South City. Absolute Fitness just opened. Sweet. Plus I just discovered a 24-hour Warehouse gym in USJ that tickles my fancy.

The weights in AF are all in pounds. US equipment I guess.

I am a beginner again. Due to the lack of time I'm going for Stronglifts 5x5. Have only the lunch hour to workout since I have to be at work at 7 and most days OT until late (10-ish). Situation will improve in January.

Workouts on Monday, Wednesday, Friday.

Will update tomorrow after my workout.

Routine actually started last week.

All are 5x5 unless stated. Weights do not include the weight of the bar (about 5.5 lbs or so).

Monday
Squat 90 lbs
Bench Press 40 lbs
Overhead Press 30 lbs

Wednesday
Squat 120 lbs
Bent Over Rows 80 lbs
Deadlift (3 reps only) 160 lbs

Friday
Squat 140 lbs
Bench Press 50 lbs
Dumbbell Press (Barbells were occupied) 20 lbs a side

Looking to begin a better diet. Bringing fruits like banana and apples to work for snacks. Full of temptation, lots of junk food very nearby.

Eating bread + peanut butter + slice of cheese in the morning. Might just go for capati one of these days.

Lunch and dinner, mixed rice. Trying to skimp on rice.

Shoulders are really weak! Damn it.

Monday

Squat 90lbs
Overhead Press 30 lbs
Deadlift (3 reps only) 120 lbs

Shit of a workout.

Why am I stronger one week and weaker the other?

Might need to re-plan.

Hey bro, how's the AF gym at Nexus? Does it have power cage? How many standard olympic barbells do they provide? My office is also nearby, am considering to sign up if it's good. Can you snap some pictures of the gym? Thanks.

Hi there. The gym is ... sufficient. One squat rack. One bench press. One decline and one incline bench press.

If you want a power cage, I can suggest goto The Warhouse near Summit USJ.

I will take some pics for you tomorrow.

Thanks. I used to go to CF at Midvalley, that place has power cage but you know lah it's very hard to get parking space at Midvalley and the gym is very crowded at peak hours, so I quit after a few months. Not many gyms even in KL are equipped with power cage, but a squat rack should be enough.

My routine now consists of barbell exercises, so I want a place that provides 45-pound olympic barbells with standard weight plates. The plates at my current gym are "small", when i do deadlift i have to bend really low it felt like doing squat instead lol.

If you don't mind, how much is the fee? Sales reps of AF ran a promo at The Sphere months ago, if I'm not mistaken they gave free additional 1 year membership for anyone signed up for 1 year contract. I didn't sign up because I wanted to see the equipment provided first.

This post has been edited by un.deux.trois: Nov 4 2014, 12:51 PM