Wednesday, 7th March 2007

Workouts

Rippetoe Set B :: Session 4 - Week 2, Day 1

Squat
- 1 x 5 bar
- 1 x 5 35kg
- 3 x 5 45kg (MUaHahaHahhahAHA!)

Standing Barbell Military Press
- 1 x 5 20lbs
- 3 x 5 30lbs

Pendlay Row
- 1 x 5 30lbs
- 3 x 5 40lbs

Hyperextension
- 3 x 8 + 10kg (this is getting ridiculously easy, will attempt 15kg next)

Cable Ab Crunch with Fitness Ball
- 3 x 8 + 40lbs

Assisted Chin-Up (with Negative Chins)
- 2 x 5 20kgs

Standing Barbell Curls
- 1 x 8 30lbs
- 1 x 6 30lbs (biceps tired dy after chins)

Slightly Inclined Skullcrushers
- 3 x 8 20lbs (wahhh so easy dy! happy happy!)


Meals & Supplements

8:30am
- 1 pc of huge beef bacon
- 4 pc of beef pepperoni
- one whole egg (sunny side up)
- 1 x Multivitamin, CoQ-10, Psyllium husk

11:00am
- whey
- 2 x Fish oil

1:00pm
- 140g ground beef
- basil leaves + Italian spices
- spring onion + garlic
- 3 tbsp olive oil
- a cup of steamed broccoli

4:00pm
- whey

8:00pm
- 1 1/2 scoop of NO-xplode

10:30pm
- dextrose + creatine
- whey


Things
- Pendlay was easy peasy at 40lbs. Going for higher poundages next session. Will not attempt PR for squat to make way for benches and MPs.

- Attempted negative chins just now. They're getting easier at 20kg counter-weight. Am going to reduce to 15kg assisted counter-weights next session. Will do 15kg for hypers next session too.

- Overall, good workouts. Am so happy with today's session although my heart almost popped out during squats.

This post has been edited by Syd G: Mar 8 2007, 11:04 PM

Naw, no squat PRs for the next few sessions. My heart was pumping hard and my reps had pauses in-between.

I benefited greatly from Yoga classes. They torture my hams like no tomorrow.

It's just you being self-conscious.

I get stared all the time at the free weights area. Doesnt bother me at all.

Thursday, 8th March 2007

Workouts

- Rest

Meals & Supplements

7:30am
- two whole egg (omelette)
- 1 x Multivitamin, CoQ-10, Psyllium husk

1:00pm
- 3 tbsp coconut oil
- some beehoon
- sambal udang

9:00pm
- KFC Original Recipe - 2 x thigh with skin
- cheese sauce
- mashed potato gravy

11:00pm
- 4 x Fish oil, 2 x ALA, 1 x Psyllium Husk

Things
- 3x meals. Hm.

I update the first page on daily basis. Check it out

Next picture in April

Ceh with that face who wants to see me do porn stuff?

I'm on a 3-days carb-fest woohoo.

Friday, 9th March 2007 - Carb-Fest Day 1

Workouts

- Was supposed to do Rippetoe A today. Car broke down pulak .

Meals & Supplements

10:00am
- 1/2 cup of fried rice
- prawn sambal
- 3 egg yolks

1:00pm
- 1 huge bowl of Assam Laksa
- Soya bean milk

8:00pm
- Maggi goreng (+fried egg, extra chicken)

Things
- I had to push my car. Count as a workout right?

Saturday, 10th March 2007 - Carb-Fest Day 2

Workouts
- Rest

Meals & Supplements

9:00am
- 1/2 naan bread
- 1/4 chicken (tandoori)

1:00pm (@ Little Penang Cafe, MV)
- 1/2 cup of white rice
- chicken + mushroom + kicap dish
- sambal prawn
- some odd sayur
- soya bean milk

7:00pm
- Bunless Quarter Pounder
- 1 x Extra Large Coke Light

Things
- Went to MV today. Watched Mukhsin. Popcorn-less

Sunday, 10th March 2007 - Carb-Fest Day 3

Workouts

Rippetoe Set A :: Session 5 - Week 2, Day 2

Squat
- 1 x 5 bar
- 1 x 5 30kg
- 1 x 5 40kg
- 3 x 5 45kg

Bench Press
- 1 x 5 bar
- 1 x 3 27.5kg
- 1 x 5 25kg
- 1 x 4 27.5kg
- 1 x 3 27.5kg

Deadlift
- 1 x 5 30kg
- 1 x 5 50kg

Hyperextension
- 3 x 8 + 10kg

Hanging Leg Raises
- 3 x 8

Assisted Dips
- 2 x 8 (27.2kgs counter-weight)

30 minutes cardio jog - 3.95km PR!!!
3 mins warmup + 22 mins @ 8.5 - 9.5 + 5 mins cooldown

Stretch

Meals & Supplements

11:30am - SUPER CHEAT MEAL
- Haagen Dazs fondue for 4 (but only 2 of us hahaha)



2:30pm
- 1 1/2 scoop of NO-xplode

5:30pm
- creatine + dextrose

6:00pm
- whey

8:30pm
- KFC fried chicken keel x 2 (+skin)
- some cheesy wedges
- some non-diet Pepsi
- coleslaw

Things
- My squats n bench were shaky. Not enough food I guess.

This post has been edited by Syd G: Mar 12 2007, 01:51 AM

Monday, 11th March 2007

Workouts
- Rest

Meals & Supplements

9:30am
- half serving of fried beehoon
- 1 x fried chicken
- 1 x whole egg - fried
- sardines chili gravy

1:00pm
- 1 x chicken with sambal
- 2 serving of fried cabbage
- 1 x Multivitamin, CoQ-10, Psyllium Husk

9:00pm (dinner @ Johnny's)
- Tomyam soup
- Salmon, Tiger prawn, shitake mushroom
- Thai tea

11:00pm (keto PB pudding - took around 1tbsp only)
- whey
- 6 tbsp whipped cream
- 1 tbsp PB
- 2 x Splenda

Things
- I hv to pull out a rotten tooth tomorrow..... takut....

Tuesday, 13th March 2007

Workouts

Rippetoe Set B :: Session 6 - Week 3, Day 1

Squat
- 1 x 5 bar
- 1 x 5 30kg
- 3 x 5 47.5kg (slow, lots of pauses in-between reps) - PR!!

Standing Military Press
- 1 x 5 bar (30lbs)
- 3 x 5 bar + 2.5kg - PR!

Pendlay Row
- 1 x 5 bar (13kg) + 2.5kg
- 3 x 5 bar + 12.5kg - PR!

Hyperextension
- 3 x 8 + 15kg - PR! - MUHAHAHAHAHAHHAHAH!!!

Assisted Chins (with Negative Chin-ups)
- 1 x 4 (15kg counter-weight)
- 1 x 3 (15kg counter-weight)
- 1 x 5 (20kg counter-weight)

... bleh no time for abs and cardio cause gym was closing


Meals & Supplements

9:00am
- leftover PB keto pudding (from yesterday)

10:30am - had my tooth pulled out

12pm - 3pm - Sleep

4:00pm
- 1 plate of garlic butter prawn (around 100g)

5:00pm
- 250ml Marigold milk (high-fat)
- whey
- 1 x Ponstan 500g
- 1 x Amoxicillin

7:30pm
- 1 x small banana

8:30pm
- 1 1/4 scoop of NO-xplode

11:00pm
- dextrose + creatine

11:30pm
- whey

1:30am
- 4 x Fish oil
- 2 x Psyllium husk
- 1 x Ponstan 500g
- 1 x Amoxicillin

Things
- Broke lots of PR probably due to Ponstan. I didnt feel pain from workouts two days ago and hoping that I didnt screw up my back.

- Had no mood for food too. My weight ballooned up to almost 58kg (56kg before carb-fest) due to water retention & maybe extra fat from all the ice-creams

This post has been edited by Syd G: Mar 14 2007, 01:32 AM

Gain back lots of water weight.

But am back on keto after my 2-weeks-once carbs refeed. Will go crazy with oil and meat tomorrow

Thanks

Am going to attempt 10km endurance cardio tomorrow (5 mins warmup @ 5.5, 10km @ 8.7, 1km cooldown @ 5.5).

It's going to be a looooong run.

Wednesday, 14th March 2007

Workouts

- 2km cardio (jog) - supposed to do 10km but I had side-stitches and my left knee gave up

- Stretch

- 3 x 5 40kg Lat Pulldown

- 5 x 3 Chinups (15kg counter-weight)

- 5 x 5 Bench (bar) - form correcting

Meals & Supplements

8:30am
- 3 cloves of chopped garlic
- 7 pcs of prawn
- 3 whole eggs omelette
- 3 tbsp butter
- 1 x Multivitamin, CoQ-10, Psyllium Husk, Ponstan 500mg, Amoxicillin

11:00am
- whey + 3tbsp whipped cream + Splenda

1:30pm
- 130g ground beef
- 2 tbsp olive oil
- chopped spring onion + garlic
- basil & Italian herbs

4:00pm
- whey + 3tbsp whipped cream + Splenda
- Ponstan 500mg + Amoxicillin

6:30pm
- 5 tbsp oat + 250ml milk + 1 tbsp honey

11:00pm
- whey

12:00am
- 1 pc of KFC + cheese sauce + mayo + chilli sauce + mashed potato gravy

Things
- Lost lots of water weight yesterday night. Dropped 1.5kg in 2 days! MuaHahAHAHAhA

This post has been edited by Syd G: Mar 16 2007, 08:48 PM

Ya will be taking around 50g of carbs today. Bonanas n oat + whey + honey + milk.

Lost water due to ketosis lah. >.<

Uhm.

3 WHOLE eggs + butter = dieting?

Cant you see how much fat I eat in a day?

I dont understand your question. You think I'm thin enough?

Thursday, 15th March 2007

Workouts

- Rest (am having pre-fever.. bleh)

Meals & Supplements

9:30am
- 1 pc of KFC + cheese sauce + coleslaw + mayo + mashed potato gravy + chilli sauce
- 1 x Amoxicillin, 1 x Ponstan 500mg

1:00pm
- Chicken tomyam

5:00pm
- Laksa with no laksa (lol)

6:00pm
- 1 pc of fried chicken (wings)

6:30pm - Went to see doctor..

8:30pm (keto pudding)
- whey
- 6 tbsp whipped cream
- 1 tbsp PB
- 2 x Splenda

9:30pm
- 2 x Amoxicillin, 1 x Ponstan 500mg, 1 x Panadol 650mg, 1 x Chlorphenamine (Piriton)

11:00pm
- 4 x Fish oil

Things
- Was asked by doc to take a break from teh gym for a few days

This post has been edited by Syd G: Mar 16 2007, 11:14 PM

Friday, 16th March 2007

Workouts

- Rest!

Meals & Supplements

8:30am
- whey
- 3 tbsp whipped cream
- 2 x Amoxicillin, 1 x Ponstan 500mg, 1 x Panadol 650mg, 1 x Loratadine 10mg (Loradyne) , 1 x some cough sweets

10:00am
- 1 pc of fried chicken (thigh)

1:00pm
- 1 x Pepsi Max

3:30pm (cantonese gravy)
- 100g chicken cutlets
- 1 tbsp butter
- 1 tbsp olive oil
- 10 pc of prawn
- 2 cup of cauliflower
- garlic, sesame oil, chicken stock granular
- 2 x Amoxicillin, 1 x Ponstan 500mg, 1 x Panadol 650mg, 1 x Chlorphenamine (Piriton)

5:00pm - 8:30pm - Slept

Things
- Felt lethargic and tired from all the symptoms

This post has been edited by Syd G: Mar 16 2007, 11:14 PM