Bleh. Yea.

Will get that fixed @_@

I know they're sinful, sinful comfort foods but you gotta do what you gotta do to make yourself feel good

Saturday, 17th March 2007

Workouts

- Rest

Meals & Supplements

9:30am
- 2 pcs beef bacon
- 2 whole eggs (sunny side up)
- 1 tbsp butter
- 2 x Amoxicillin, 1 x Ponstan 500mg, 1 x Panadol 650mg, 1 x Loratadine 10mg (Loradyne) , 1 x cough sweet

2:00 - 5:00pm - Slept

5:30pm
- 1 x Ramly chicken patty
- 1 x whole egg (scrambled)
- 1 tbsp butter
- 1 tbsp mayonnaise
- some chili sauce

9:00pm
- Quarter roasted chicken (from chicken rice stall)
- Chili & soup

11:15pm
- 1 x Azithromycin, 1 x Ponstan 500mg, 1 x Panadol 650mg, 1 x Chlorphenamine (Piriton), 4 x Fish oil

Things
- Missed one dose of meds. Am getting better today.

- My left knee feels a bit pain whenever I walk. Gonna up my Fish oil + Flaxseed oil intake as per TightHead's advice.

Sunday, 18th March 2007 - Carb up

Workouts

- Rest

Meals & Supplements

9:30am
- Lontong gravy (lodeh + serunding + some sambal) + 2 small pc of rice cubes + 2 whole eggs (boiled)

12:00am
- 1 whole packet of Chickadees

3:00pm
- 1/2 bowl of chicken rice
- 1 pc of chicken
- soup + soy sauce + sambal

6:00pm
- 1/2 bowl of fried rice

9:00pm
- mixed grill (beef + lamb)

Things
- Didnt take meds today

Monday, 19th March 2007

Workouts

- Rest

Meals & Supplements

10:00am
- Bunless McDonalds Sausage McMuffin with Egg

2:30pm
- a piece of Keto cheesecake & leftover Keto pudding

3:00pm (lunch)
- 150g of ground beef
- 2 beef sausage
- 1 1/2 cups of steamed broccoli

6:00pm
- a spoonful of Keto cheesecake

8:00pm
- a spoonful of Keto cheesecake
- leftover duck-flavoured instant noodles gravy from housemate's meal

10:00pm
- a spoonful of Keto cheesecake

Things
- Back on ketosis @ 8:00pm today. Woohoo that was fast!

This post has been edited by Syd G: Mar 23 2007, 09:51 AM

Tuesday, 20th March 2007

Workouts

Rippetoe Set A :: Session 7 - Week 4, Day 1

Warmup
- 5 mins 5.5
- 4 mins 8.8
- 1 min 10.5

Squat
- 1 x 5 25kg
- 1 x 5 35kg
- 3 x 5 42.5kg (wow, no pauses. coolies )

Bench Press
- 1 x 5 20kg
- 1 x 5 22.5kg
- 1 x 5 27.5kg (yay, I CAN BENCH, but having hard time pushing the bar to straight elbow position )
- 2 x 5 25kg

Deadlift
- 1 x 5 30kg
- 1 x 5 50kg (this is getting ridiculously easy, will attempt PR next 2 sessions)

Dips
- 2 x 8 -20kg counter-weight

Barbell Preacher Curl
- 1 x 8 13kg
- 2 x 8 15.5kg

Slightly Inclined Skullcrushers
- 3 x 8 13kg

Hyperextension
- 3 x 8 + 15kg

Cardio
- 5 mins 5.5
- 10 mins 9.0
- 2 mins 5.5

Forgot to do abs!!

Meals & Supplements

9:00am
- whey + 100ml full cream milk + water

9:30am
- 2 x Amoxicillin, 1 x Panadol 650mg, 1 x Loratadine 10mg (Loradyne) , 4 x Fish oil, 1 x Multivitamin, 1 x CoQ-10

10:30pm (lunch)
- 1/2 cup of fried rice
- 1 pc of fried chicken

11:15am
- 2 spoonfuls of keto cheesecake

1:30pm
- chicken breast cooked in butter + spicy BBQ sauce
- 2 cups of steamed broccoli

3:00pm
- 2 spoonfuls of keto cheesecake (they're so irresistable )

5:30pm
- 1 scoop of NO-xplode

9:00pm
- dextrose + creatine
- whey


Things
- Yum. Keto cheesecake. No sugar, with all the goodness of cheese & cream... yummmmm

- Took 1 week rest and wahla I didnt lose much strength. Will gradually increase my squat poundages - just now my heart rate was so high I was afraid of throwing up

- I've gotten the hang of bench pressing. Am happeh

This post has been edited by Syd G: Mar 23 2007, 09:51 AM

see how many pills I took in one day?

Hving a cold + fever since Thursday

This post has been edited by Syd G: Mar 20 2007, 11:34 AM

Fish oil. Salmon.

Supplement my 'good fat' intake (omega-3) to regulate cholesterol, bp. It has other properties that I'm not aware of though.

Bought mine fr GNC - RM93 minus 20% for 180 caps. You can get them cheaper elsewhere.

Wednesday, 21st March 2007

Workouts

- Rest

Meals & Supplements

8:30am
- 2 pcs of beef bacon
- 2 beef sausage (sliced)
- 1/2 tbsp of butter
- 1 x Multivitamin, 1 x CoQ-10, 1 x Ponstan 500mg, 2 x Amoxicillin, 1 x Panadol 650mg, 1 x Loratadine 10mg (Loradyne)

11:00am
- whey + 1 tbsp whipped cream

2:00pm
- 1 tbsp butter
- 2 Ramly chicken patties
- 1 whole egg (omlette)
- 1 tbsp mayonaisse
- 1 small dallop of chili sauce

4:00pm
- leftover lunch ^

8:00pm (my friend Dina Zaman's book launching) - FINGER FOODS!
- 7 x shrimp + garlic butter + parsley
- 2 x mussels + garlic butter + parsley
- 1 x chocolate chip cupcake
- 2 glasses of cincau with mint

Things
- Blistered my outmost left and right pinkies for wearing housemate's heels.

This post has been edited by Syd G: Mar 23 2007, 09:50 AM

Thursday, 22nd March 2007

Workouts

- Rest

Meals & Supplements

9:30am
- 2 pcs of beef bacon
- 2 beef sausage (sliced)
- 1/2 tbsp of butter
- 1 x Multivitamin, 1 x CoQ-10

1:00pm
- 1 cup of stir-fried cabbage
- 1 cup of fried long beans
- 1 pc of fried chicken (thigh)
- 2 x Amoxicillin, 1 x Panadol 650mg, 1 x Flu meds

4:00pm
- 1 can of Pepsi Max

6:00pm
- 400ml of high-fat milk

7:00pm - 9:00pm - Slept like a baby

12:00pm (crustless pizza - finished half only)
- 150g of chicken strips (cooked in 1 tbsp butter + handful of chopped garlic)
- 2 x Ramly beef sausages
- a cup of spring onions (sliced)
- a cup of green pepper (sliced)
- 2 handfuls of Parmesan cheese

Things
- My shoulders - adoi

- OMG NO MOZARELLA FOR MY CRUSTLESS PIZZA


This post has been edited by Syd G: Mar 23 2007, 09:50 AM

Friday, 23rd March 2007

Workouts

Rippetoe Set B :: Session 9 - Week 4, Day 2

Warmup
- 5 mins 6.0
- 4 mins 9.0
- 1 min 10.5

Squat
- 1 x 5 25kg
- 1 x 5 35kg
- 3 x 5 47.5kg

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

Pendlay Row
- 1 x 5 bar (13kg) + 5kg
- 3 x 5 bar + 10kg

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

Hyperextension
- 3 x 8 + 15kg

Abdominal Crunch (machine
- 1 x 8 30kg
- 2 x 8 35kg

1 hour Yoga @ LM

Cardio - 4.21km
- 3 mins 5.5
- 20 mins 9.0 (HOYEAH!)
- 5 mins 5.5
- 2 mins 10.5


Meals & Supplements

8:30am (liquid breakfast - am late for class!)
- 3 tbsp of whipped cream
- whey
- 1 x Multivitamin, 1 x CoQ-10

1:00pm
- leftover crustless pizza

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

3:00-4:00pm - Slept

4:30pm
- 1 scoop of NO-xplode

6:30pm
- dextrose + creatine

7:00pm
- whey+ water

10:00pm
- 1 x Giant roasted quarter chicken (skinless)

Things
- Chicken RM2.83 only. SO CHEAP!

This post has been edited by Syd G: Mar 26 2007, 12:44 AM

My friend's thread. I dont take Hydroxycut Hardcore though, I only help him sell It's with caffeine so it will make you jump up and down at the gym .

My multivitamin is a timed-release caps so it gradually releases all the goodness throughout the day

If you take them on empty stomach (no food 2 hours before) you'll be jumping around too

Saturday, 24th March 2007

Workouts

- Rest

Meals & Supplements

1:00pm
- 2 x KFC fried chicken (thigh)
- cheese sauce + chili sauce + some coleslaw + whipped potato gravy

3:00pm - 5:00pm - Slept

7:00pm
- Bunless McDonalds Country Grilled Chicken burger

8:00pm
- 2 x LS7

8:30pm
- Fried CKT
- Cantonese gravy
- sugarless green apple juice

Things
- ..... Cheat day OMG

This post has been edited by Syd G: Mar 25 2007, 03:35 PM

Sunday, 25th March 2007

Workouts

Rippetoe Set A :: Session 10 - Week 4, Day 3

Warmup
- 3 mins 5.5
- 1 min 6.0
- 5 mins 9.0
- 1 min 10.5

** Felt lethargic at this time. Super empty stomach @_@ **

Squat
- 1 x 5 25kg
- 1 x 5 35kg
- 1 x 1 47.5kg
- 1 x 5 42.5kg
- 2 x 5 45kg

Bench Press
- 1 x 5 bar

** FF IOI went blacked out here @_@ **

- 1 x 5 bar + 5kg
- 3 x 5 bar + 7.5kg (spotted by a PT)

Deadlift
- 1 x 5 35kg
- 1 x 5 55kg - PR!

Assisted Dips
- 2 x 8 (25kg counter-weight)

Assisted Chins (I )
- 1 x 5 (15kg counter-weight) - w00t I completed 5 reps!

Reversed Close-Grip Lat Pulldown
- 1 x 5 45kg - w00t

Hyperextension
- 3 x 8 + 15kg


Meals & Supplements

12:00pm
- Maggi goreng
- 1 x fried chicken (thigh) - damn big
- 1 whole egg + 1 egg yolk

3:30pm
- 1 scoop of NO-xplode

6:30pm
- dextrose + creatine

7:00pm
- whey

8:30pm
- leftover keto pudding in fridge

12:45am
- whey + 250ml fresh milk
- 4 x Fish oil


Things
- OH MY GOD! I havent step on the blardy scale for so long and....

I currently weigh 57.7kg (my weight always spike during weekends - water retention due to carb cycle ) and....

23.8% BF!!!!! *faints*

*recovers*

YAY MEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

This post has been edited by Syd G: Apr 4 2007, 03:14 AM

WAHAHAHAAH I kena balik

Was waiting for bf to pick me up for breakfast. Woke up at 10am. That fler wanted to watch Ultraman first

You can do it girl, just continue whatever you're doing. IF you feel demotivated just go back to the first page of your journal and look at ur stats back then


This post has been edited by Syd G: Mar 26 2007, 07:48 AM

Monday, 26th March 2007

Workouts

- Rest

Meals & Supplements

7:30am
- 2 x beef bacon
- 4 x beef pepperoni
- 2 whole eggs (scrambled)
- 1/2 tbsp butter

8:00am - 10:00am - Slept

1:00pm
- Chicken salad (150g chicken cutlets (cooked in butter + spicy BBQ sauce) + 3 cups of lettuce + green pepper + little honey mustard dressing

4:00pm
- 100ml unsweetened soy bean milk
- 1/2 scoop whey

8:00pm (cantonese gravy extra portion - got leftovers..)
- 2 cups of spinach
- 200g of chicken cutlets (cooked in butter + oyster sauce)
- 2 whole eggs
- 100g of prawns

2:00am
- 250ml hi-fat milk
- whey
- 4 x Fish oil

Things
- I havent taken my Multivitamins in days!

This post has been edited by Syd G: Mar 27 2007, 02:04 AM

Tuesday, 27th March 2007

Workouts

Rippetoe Set A :: Session 10 - Week 5, Day 1

Warmup
- 5 min 6.0
- 4 mins 9.3
- 1 min 10.5

Squat
- 1 x 5 25kg
- 1 x 5 35kg
- 1 x 5 45kg
- 1 x 5 50kg (w00t!)
- 1 x 2 50kg
- 3 x 3 50kg

Standing Military Press
- 1 x 5 bar (13kg)
- 3 x 5 bar + 5kg

Pendlay Row
- 1 x 5 bar (13kg) + 5kg
- 3 x 5 bar + 15kg (PR!) - I am officially rowing more than what am benching

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

Dumbbell Triceps Extension
- 1 x 10 15 lbs
- 1 x 5 20lbs (ngee, no energy T_T)

Closed Grip Bench Press
- 3 x 10 30lbs

Skullcrushers
- 1 x 8 20lbs (slowly)

Hyperextension
- 3 x 8 + 15kg

STRETTTTCH

Meals & Supplements

9:00am
- Leftover Cantonese gravy from yesterday's dinner
- 1 x Multivitamin, 1 x CoQ-10

11:30
- Pringles
- some sweets @_@

3:00pm
- 1 pc of fried chicken (thigh)
- 1 cup of stir-fried cabbage

5:00pm
- whey

6:00pm
- 1 1/4 scoop of NO-xplode

9:00pm
- dextrose + creatine

9:30pm
- whey

11:30pm
- beef liver
- chicken liver
- mutton curry
- 1 cup of stir-fried long beans

Things
- 27th!! Need to update progress


This post has been edited by Syd G: Mar 28 2007, 12:58 PM

3 Months Progress Report!!

Wednesday, 28th March 2007

Workouts

- Rest

Meals & Supplements

Made crustless pizza
- 200g of chicken fillet (cooked in butter)
- 8 pcs of beef pepperoni
- half green pepper
- half spring onion
- 7 x fresh white button mushroom (cooked in olive oil)
- 4 cloves of garlic (chopped)
- lots of mozarella cheese
- 2 tbsp of tomato puree (high concerntration)
- Italian herbs + oregano

Snacked on it all day long, I didnt bother with the timing.

1:00am
- 250ml milk
- whey
- 4 x fish oil, 4 x Chromium Picolinate (glucose disposal agent), 1 x Glucosamine

Things