Day 290:

Left arm starting to have forearm tendinitis and has slight medial delt strain. Been training continuously for 10 Months + now without break.

So finally I decided to take 2 complete full weeks off from training to let my joints heal and de-condition myself. Taking a break is so hard... srs.

This post has been edited by Armesh: Nov 6 2015, 05:37 PM

Day 302:

Finally back in the gym after 2 weeks complete break. All my maxes seem to be down by ~5kg. Surprisingly never really lost much strength/size.

Didn't track my food in that 2 weeks and ended up losing ~500grams bw, now at ~64kg. That pure ecto metabolism, blessing in disguise.

My body is 100% healed now, even my tricep tendinitis at elbow is also 95% healed, can do light tricep extensions without pain. It felt great training pain free without any inflammations/joint pains. Maybe I'll make it a lifetime staple to take 2 weeks off every 6~8 months of training.

It was worth it, 1 step back, 2 steps forward.

Day 338:


The fucking gym been closed since last week. Everyday open 1 Hour ~ 1.5 Hours I wait outside the door almost everyday I still can tolerate. This time never open at all.
Faggot took my RM 80 for this month and dunno go where. Scam my money. Even my 1.25kg plates are inside there.
I can tolerate alot, but never someone touching my money like this.

Almost a week never went to the gym and didn't track macros. Losing Muscle by the day, supposed to be 66Kg today but only around 64.8Kg now.

Normally it's people who lazy go to the gym, but in my case it's the gym who's lazy lol. Have to find a new gym, build back up to previous stats, and get back on.

Without training & strict dieting, without the iron.... life just feels fck'ed up, incomplete. I am not even happy.

This post has been edited by Armesh: Dec 3 2015, 04:29 PM

Day: 334

After almost a week lay-off, I went to check on the gym today afternoon. Guess what happen..

Apparently the gym manager sapu almost half the equipment and cabut. A police report is lodged by the owner and they are hunting him now. Rumors say he fled to a gym somewhere in Naning Hulu Langat.

https://www.facebook.com/nizamblueboxevent/...207511188165446

He even took my favorite bench press station:


Including my cable/weighted pullups spot.


He took all them gains. T.T. I have yet to know if he sapu my precious 1.25kg plates. I even paid the full membership for this month.

The gym ran away from me... literally.

This post has been edited by Armesh: Dec 8 2015, 01:34 AM

u need to wear a helmet while doing those pullups

My head will normally hit the cardboard ceiling with a *debuk* sound each rep. Can't do standing OHP in this gym.

Day 371:

Current Situation

On November 23 2015, was 65KG @ ~13% bf, which was before my gym got stolen. Didn't train for whole December 2015 due to no gym and just frustrated with wtf happened.

Now 65.4KG @ 15+% bf. My "hard" look and mean traps are totally gone. Looking like some fat fluff, sucks. Failed to achieve my end goal of 67KG@15%.


Currently training at some gym where the heaviest dumbbell are 22.5KG (no more DB rows), has no rack (no Squats & RDL), and minimum plates are 5KG (good luck progressing by +10KG). Suxs..
Eating at maintenance and just trying to gain back previous strength. Max Bench currently @70KG (1.1x bw).

My Plan
Starting next Feb, I plan to do a 1.5 months cut and cut down to 62KG @ <10% bf. Then I'll do a lean bulk for 5 months ending at 67KG. My weak body-parts are my arms and shoulders, so this year the focus be there.
I also be shifting to Subang/PJ so my next gym will be the legendary Body Factory, finally will have a proper gym in life.

Lesson Learned
During my 90 Day transformation and for some months after that I was running a 4DAW Push Pull off Push Pull split. Made good gains, stayed lean.
However when I increased the volume and switched it to a 6 DAW Full Body Split (something like HST) my gains slowed and started packing on more fat.
It somehow seems that my body responds much better to hitting a muscle 2x a week compared to hitting it 5~6x a week with equated weekly volume. So I'll be switching back to the Push Pull off this year. Havent tried those 1x per week bro-splits so far.

This post has been edited by Armesh: Jan 14 2016, 11:28 AM

Full on dreamers bulk luls

Not dreamer bulk, was 65KG lean during November end. Then gym got stolen on December so never workout out 1 month end up like this. Was also very disappointed and depressed seeing the gym, membership money and my 1.25kg plates stolen.

Now stuck training in some crappy gym just doing what I can.

Well you certainly put on a lot of body fat during that one month then... McD everyday ke?

Nop. Cause I lost quite alot of muscle quickly in 1 month of no training. Am pure ecto.
You can MCD everyday and build/maintain a legendary physique.

But doesn't matter, back on track now. Already lost 0.5kg fat in 1 week and strength increasing. Will be 9% bf within 1.5 months and back on track. Also will be shifting to PJ in March, and there will be alot of solid gyms there including the Body Factory.

Set backs come and go, just be a persistence motherfucker and never stop moving forward no matter how slow.

This post has been edited by Armesh: Jan 23 2016, 09:51 PM

Day 394:

Managed to drop almost 1KG in 23 days by just eating 1800cals, no cardio, just training 4x /week. 64.4KG now. Strength actually went up during this period and am making gains. Body looking decent now, around 13~14% bf.

But fuck cutting, seriously hungry all the time, weight loss has also slowed down and seems like i will have to do cardio... cardio? Nop Nop. And going to 62KG will me me look skinny underweight again.

So I decided to lean bulk at 500 grams/month for this whole year and end at 70KG this year end and achieve a maintenance of ~2400cals or more (current is 2200cals). I'll probably end at 70KG <15% bodyfat and a short quick cut at that stage be a breeze.

Currently on my Push Pull off Push Pull 4DAW split. It works wonders on me lol. Weekly PRs even when hungry on cutting..... what's gonna happen now that I bulk? .

This post has been edited by Armesh: Feb 6 2016, 10:04 PM

Successful Cut:

Day 407:
New Year, New Problems wooo


My left shoulder is lower than my right shoulder.

So last month I was repping 90KG for 3x9 for Romanian Deadlifts and that's when my left trap felt like it was gonna fcking rip off. And on my next pull day my left trap totally cramped up while doing chin ups.

No more RDLs for atleast 2 months. I suspect it happened due to 3 years of using computer by having my mouse higher than keyboard, so 1 arm up 1 arm down... great.

There goes my 120KG dead max T.T. Fcking swear if not for all this back problems I'll be hitting 150KG max easy by now .

This post has been edited by Armesh: Feb 19 2016, 09:30 AM

Day 421:

Everything was going fantastic, ran my Push-Pull routine, packed on some noticeable size on my triceps, took my dips from 3x8 to 3x12, probably can hit 3x15 fresh. Added 5KG to my bench max (68kg to ~72kg), also added alot of size to my quads by taking my hack squats from 3x8 to 3x12.

THEN SETBACK
It didn't rain for the past 7 days, ZERO RAIN, my house temperature was 34C all day long, it is fucked up, I wake up middle of the night with my back/hair all soaking wet, lips all full with ulcers due to intense heat + accutane. Sleep in small dusty room, and no aircon.

And finally today midnight I got high fever due to all the heat. Body cramping up, muscle/joint pain, sore throat and intense headaches, it's like I got all fry'ed up. I'll have to give up bodybuilding unless I install an air conditioner in my room or move out to a air-conditioned living space.

Yep and there goes all my 1 month of hard work once again.

Day 422:

Almost fainted on my computer table today morning. My body overheated to the max, eyes rolled up with my face in my nestum bowl. I thought I was gonna die.
Started sweating like crazy all over my body, clothes got soaked in sweat within 2 minutes. Luckily cooled off within 5 minutes and came to consciousness.
All that sleeping and living in a 34C house reli fry'ed my brains.

Serious shit I'm gonna stop bodybuilding until I get a 28C room with air con. Very scared I get brain damage if I keep live in this 34C home running a BB diet.

Day 423:
Been having headache since 2pm, already 9 hours severe headache now. Funny thing is no fever and blood pressure also normal.

It just keeps getting more and more. My head feels like its gonna explode with blood. Omg fuck this never happened before. Even eat how many panadols, or massage how much also, drink glasses and glass of all the fruit juices also useless. I'm going insane. Sooooo pain.

Rushed to clinic, doctor said no fever BP normal. Gave migrain meds cause paracetamols were useless.
After 2 hours of eating those meds my head is 80% ok.
First time in my life got migrain, never had before.

Body also stoped emiting huge amount of heat waves. Cooled off finnaly.

This post has been edited by Armesh: Mar 7 2016, 02:59 AM

424:
https://scontent-kul1-1.xx.fbcdn.net/hphoto...450&oe=574E859B

35C On a daylee basis baby please

Finally healed, now at 64KG. Lost about 800 grams these 3 days. Arms maybe smaller bout .5 inch.
Supposed to be Push day today, but looking at the blaze... nop nop. Anyway it doesn't matter now.

Now on a low cal low protein diet, just trying to survive the heat wave.

No more bodybuilding/dieting/training until I get an 24-7 aircon'ed living space and a cold/aircon'ed gym to train at.

Back to being "untrained" newb. Goodbye BB for now, my health is more important.

**To Be Continue'd**

This post has been edited by Armesh: Mar 7 2016, 05:45 PM

lmao

Day 437:

Currently at 63KG after recovering from the heatstroke and bad illness. Even 1KG lighter than after my cut. Lost bout 2KG in just 2 weeks +. All eaten up from sickness.



My box containing my training gloves, straps, and the dipping belt that I bought. Just lying there like a dead dream.

My Omron weighing scale that I bought for bodybuilding, it was expensive.


A knife that I bought just to debone my chicken breast, that I used to do every weekend.


My chicken breast, that I used to prepare for BB every weekend.


And most importantly a software that I spent months engineering. Containing my last workout log at the bottom.

It allows complete volume management to manage recovery, allow progression on lifts, and rectifying weak points by providing a overview of your entire program. It was many months of work.

Honestly BB was life, I just can't live without it. Life feels fck'ed up plain, like there's no drive. I'm also so flat and depleted. Some dreams are not meant to be buried.

This post has been edited by Armesh: Mar 20 2016, 07:57 PM