curry= santan .....lol

Oi...u know why the chinese foodcourt beside bac 1 chicken rice so dam expensive 1??? ...rm5 per chicken rice...

opposite 1 only rm4 larrr...

swt today me not enuff money to pay him...haha...only got rm4.90

he say nvm ...so expensive lar...

dunno wat so special...

Oi..u wanna buy creatine or not?

LOL....no one drops replies here...

Anyway , today jones taught me mark rippetoe program.

So,I will mark down something at least.

Squats ...
Benchpress
Deadlift

Sigh...I forgotten the weight...nvm nvm..i will record it next time.

Daily intake

Morning- Wantan Mee ( Can't resist from it ..went to college too early)

Afternoon- Chicken rice without skins and white rice .

Dinner- Small portion of rice with yongtaofoo and some veges...

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Added on March 10, 2007, 2:45 pmI'm going to post my full squat and deadlift video clip soon.

Hope someone will correct me ...

2day I went to gym for cardio and some lightweight cos wanna heal my pain ...

morning- milk + tuna bread(Jones recipe) Haha..really nice but I dun hv enuff cili sos T_T

Afternoon - Lat Tong spicy soup with pork and chicken , Rice



This post has been edited by Canopies: Mar 10 2007, 02:45 PM

I'm going to post my full squat and deadlift video clip soon.

Hope someone will correct me ...

2day I went to gym for cardio and some lightweight cos wanna heal my pain ...

morning- milk + tuna bread(Jones recipe) Haha..really nice but I dun hv enuff cili sos T_T

Afternoon - Lat Tong spicy soup with pork and chicken , Rice

Oic...I thought lifting light weight eg.3kg can helps u reduce the pain? mine is super light la...just 5kg

Thanks bro...still have long way to go !
Need alot of determination and sacrifices ..
but once u adapted it as a lifestyle , then nothing will block u edi
Anyway, really thankyou for your encouragement!!!

hey ur siggy looks like a scam...mod pls take note of it

Sorry for u.

After doing research and read the bb.com mark rippetoe starting strength more than 10times ...I decided to follow the program seriously .

After Jones teaching , I think I'm able to do it myself .So today I started my first day of Mark rippetoe Program.

So now I realize journal is damn important ...lolx

Workout B (Day 1)

Squats 3x5
Warm up
20kg Bar weight
25lbs------20kg-----25lbs

Real sets
35lbs -----20kg------35lbs

Standing MP 3x5
Warm up

Bar weight

Real sets
2.5lbs------20kg-----2.5lbs ( T_T)

Pendlay rows 3x5
Warm up
5lbs------20kg-----5lbs
10lbs-----20kg-----10lbs

Real sets
35lbs------20kg------35lbs

Chin ups 2x8 ( weighted 19kg )

Sit ups 2x8 (35lbs)

Tricep with rope 1....dunno call wat
2 X 8

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Added on March 30, 2007, 7:35 pmBreakfast - 2 AAA size egg white . Oats + water

Lunch - chicken rice without skin

Dinner - normal dinner food ...grandma cook (super less rice )

This post has been edited by Canopies: Mar 30 2007, 07:35 PM

bodybuilding.com forum members voted mark rippetoe hardest set is Standing MP ...haha

dam tough lar...just 5lbs sad sad...syd G u can lift how many lbs?

He mean the workout set in mark rippetoe only

LOL....

15kg in 3months now.

January 5kg
Febuary 5kg
March 5kg

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Added on April 3, 2007, 8:04 pmWorkout A
Week 1 day 1 2/4/2007(Monday)
(LBS)

Squats

Warm up
1x5xbar
1x5x40
1x5x70

Real sets
3x5x80

Bench Press

Warm up
1x5xbar
1x5x10
1x5x20

Real sets
3x5x40

Deadlift

Warm up
1x5x50

Real sets
1x5x70

Mis

Dips
2x8
Back Extension
1x8
1x8x25
Barbell curl
2x8x70

Ps:Too tired yesterday.Official Mark Rippetoe program starts on this day.

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Added on April 3, 2007, 8:07 pmToday,

45minutes cardio(851calories) on cross trainer + 30minutes of basketball .

Breakfast: -
Lunch : chicken rice with white rice and without skin
Tea time : economic mee+meehoon
Dinner : Normal food (less rice)

This post has been edited by Canopies: Apr 3 2007, 08:12 PM

.................................
-edited-

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Added on April 5, 2007, 9:30 pmWorkout B
Week 1 day 2 05 April (Wednesday)

Squats

Warm Up
1x5xbar
1x5x50
1x5x70

Real Sets
3x5x90

Standing Military Press

Warm Up
1x5xbar
1x5x5

Real Sets
2x5x6
1x5x5

Pendlay Rows

Warm Up
1x5xbar
1x5x20

Real Sets
3x5x50

Accessory

Chin Up
2x8
Declined Sit Up
2x8
Triceps
2x8

Notes
1. MP damn tough .Tried to add 5lbs more also tough.
2.Squats weight improved from 70 ----> 90lbs



Cheated Meal :
2 pcs of waffle pie with chocolate and peanut butter ....OMG,damn cheap!...

This post has been edited by Canopies: Apr 5 2007, 09:37 PM

-edited-

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Added on April 6, 2007, 9:27 pmWorkout A
Week 1 day 3 6/4/2007(Monday)
(LBS)

Squats

Warm up
1x5xbar
1x5x40
1x5x70

Real sets
3x5x90

Bench Press

Warm up
1x5xbar
1x5x10
1x5x20

Real sets
3x5x40

Deadlift

Warm up
1x5x50

Real sets
1x5x70

Mis

Dips
2x8
Back Extension
1x8x25
1x8x25
Barbell curl
2x8x70

Ps : Nothing much for today . Squats improved . Now aiming for more !!!

This post has been edited by Canopies: Apr 6 2007, 09:27 PM

LOL...paiseh, forgotten to add bar weight.

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Added on April 9, 2007, 9:35 pmWorkout B
Week 2 day 1 05 April (MONDAY)

NOTE: LAST FEW WORKOUTS I FORGOTTEN TO ADD BAR WEIGHT (45LBS)

Squats

Warm Up
1x5xbar
1x5x95

Real Sets
3x5x145

Standing Military Press

Warm Up
1x5xbar
1x5x50

Real Sets
3X5X55 ( my hand shaking )

Pendlay Rows

Warm Up
1x5xbar
1x5x65

Real Sets
2x5x85
1
( sigh , my cycling instructor suddenly told me if i do this i will hurt my back ,give up this set to give him some face,need someone teach me the proper form)

Accessory

Chin Up
2x8

Notes
1. MP clear with 5lbs each side .Yeah!!!
2. Hope Jones can teach me the pendlays rows ....
3. Squats getting more improved

Meal:
Breakfast - Oats+half scoop of whey+milk
2 hard boiled egg white.

Lunch- chicken rice without skin , white rice

Tea time - half roasted chicken from jusco . (woah,should recommend to u guys...damn worth it if share with friend ) rm4 per half chicken ...where can find? Nandos and Kenny Rogers rm18 for half chicken !!

Dinner- Normal grandma dishes + less rice
Test 2scoop of oats (just bought -quaker fast cook oats ) with milk.

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Added on April 10, 2007, 8:21 pm1 Hour of cardio - 1k calories
10minutes of basketball

Breakfast - Oats + Milk + Half scoop of whey

Lunch - chicken rice without skin , white rice

break-nasi lemak (full egg)

dinner - normal

This post has been edited by Canopies: Apr 12 2007, 10:10 PM

Hey ...just wanna bump it ....

2moro going to do mark rippetoe workout A ....yeah...

1 Hour of cardio - 1k calories
10minutes of basketball

Breakfast - Oats + Milk + Half scoop of whey

Lunch - chicken rice without skin , white rice

break-nasi lemak (full egg)

dinner - normal


This post has been edited by Canopies: Apr 10 2007, 08:58 PM

Oic...thanks for ur guidance

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Added on April 10, 2007, 9:01 pmso....now u do pendlay rows or bend over barbell rows????

This post has been edited by Canopies: Apr 10 2007, 09:01 PM

okok thx 1st...tell me when u go gym do workout B ..time also

Workout A
Week 2 day 5 11/4/2007(Wed)
(LBS)

Squats

Warm up
1x5xbar
1x5x85
1x5x115

Real sets
3x5x145

Bench Press

Warm up
1x5xbar
1x5x55
1x5x65

Real sets
3x5x85

Deadlift

Warm up
1x5x95

Real sets
1x5x135

Mis

Dips
2x8

Note: Bench press was tough . Tried 25lbs each side but my hand shaking like hell ....is it good sign or bad sign?

This post has been edited by Canopies: Apr 12 2007, 07:52 AM

Workout B
Week 2 day 6 13 April (FRIDAY)

Squats ATG

Warm Up
1x5xbar
1x5x95

Real Sets
3x5x135

Standing Military Press

Warm Up
1x5x25
1x5xbar


Real Sets
3X5X55 (Eh,dam easy edi)

Pendlay Rows

Warm Up
1x5x25


Real Sets
3x5x50
( kay , I using normal barbell . Dam light actually , and my friend helped me to check form , my back was parallel enough and I think I'm doing it correctly) Going for Oly bar next week .)

Accessory

Chin Up
2x8

Decline Sit up
1 x 8
1 x 8 + 25lbs

Pumping
2x10



Notes
1. Mp was easy , should add edi , feel the effectiveness of mark rippie !!!
2. Doing ATG full squat since the first day , forgot to mention . Believe in Kethnab stuff , go low enough I MEAN LOWWWWWWWWWWWWWWWW
3.Cardio - 30minutes burned 411 calories .

Meal:
Breakfast - LOLx, Pan mee + teh ais

Lunch(Pre pre workout)- chicken rice without skin , white rice (fuka bored with it but what to do? )

Post workout : 2 scoop of ON whey shake

Dinner- Normal grandma dishes + more rice ( eh , gv me a rest day cos 2day got dam nice hot and spicy crabzzz )

Haha...
Same as u , I'm having gardenia whole meal bread also.

Chicken rice , rm5 ...dam a lot of chicken ...but without skin...haiz

u should bulk lar...eat wateva u want then only cut la

now im juz a newbie , so haha...
fully utilize my newbie gains 1st ...

ENDO ROCKS

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Added on April 13, 2007, 11:51 pmEh , u hv weight lifting background larr dai gor...lolx

I'm going to catch u up /gg haha

jk only lar

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Added on April 17, 2007, 12:41 amWorkout A



edited ....dam y cant dun let it dun combine the post automatically

This post has been edited by Canopies: Apr 17 2007, 12:44 AM