Oih when are you coming for trials?

You sound like King dy. DL was taxing .

I have this crazy idea of leg pressing 3x bw since right now already doing 2.11x bw so I may not increase DL poundages for a while.

I is no more leg pressing cause day after that I wont be able to squat T_T

Wah suddenly people so eager to see me update :>

Sunday, 15th April 2007

Workouts

@ CF, MV

Rippetoe Set B :: Session Unknown

Warmup (cardio)
- 4 mins 5.5
- 2 min 8.5
- 1 min 10.5
- 3 mins cooldown

Squat
- 1 x 5 27.3kg
- 1 x 5 36.4kg
- 1 x 5 43.18kg
- 1 x 5 50kg
- 1 x 5 56.8kg (Yes, bodyweight squat)
- 2 x 5 43.18kg (lower back hurts, better not screw with it)

Barbell Standing Military Press
- 1 x 5 35lbs
- 1 x 5 45lbs
- 1 x 4 45lbs
- 1 x 5 45lbs

Pendlay Row
- 1 x 5 45lbs
- 3 x 5 65lbs - PR!

Assisted Chins
- 2 x 5 (22kg counter-weight)

Hyperextension
- No hypers. Squat was killing my back.

Tricep Rope Extension
- 1 x 8 7.5kg
- 1 x 8 10kg
- 1 x 8 12.5kg

Barbell Preacher Curl
- 1 x 8 30lbs
- 1 x 8 35lbs
- 1 x 8 40lbs
- 1 x 8 45lbs

*did random things here like calf press & leg presses*

Meals & Supplements

Skipped breakfast (woke up at 7am)

10:00am
- milk + whey

3:00pm
- 1 cup rice
- fried chicken
- mutton curry

5:00pm
- 2 scoops of NO-xplode

8:30pm
- dextrose + creatine

8:45pm
- 2 scoops of whey

10:00pm
- 2 x Jacobs Wheatameal biscuit

Things
- No mood to eat lately

This post has been edited by Syd G: Apr 18 2007, 12:07 AM

fixed for j00, date-nazis

Tuesday, 17th April 2007

Workouts

@ CF, MV

Rippetoe Set A :: Session I HAVE TO DO A RECOUNT

Warmup (cardio)
- 1 min 5.0
- 1 min 5.3
- 1 min 5.5
- 1 min 6.0
- 1 min 7.5
- 2 mins 8.5
- 3 mins cooldown

Squat
- 1 x 5 27.3kg
- 1 x 5 36.4kg
- 1 x 5 47.72kg
- 1 x 1 56.8kg (my back hurts T_T)
- 1 x 5 43.18kg

Bench Press
- 1 x 5 45lbs
- 1 x 5 50lbs
- 1 x 5 55lbs
- 1 x 5 60lbs
- 3 x 5 65lbs (spotted by bananaboy)

Deadlift
- 1 x 5 52.27kg
- 1 x 5 70.45kg (form not perfect)

Assisted Dips
- 2 x 5 (40lbs counter-weight)
- 1 x 5 (32lbs counter-weight)

Hyperextension
- What hypers?

30 mins cardio - clocked 3.55km @ 7.1 average


Meals & Supplements

8:30am
- leftover alfredo sauce from yesterday
- milk + whey
- 1 x Multivitamin, 1 x CoQ-10, 800mg Chromium Picolinate

2:00pm
- Auntie Anne's caramel almond pretzel
- medium lemonade

3:00pm
- 2 scoops of NO-xplode

6:30pm
- whey

7:00pm
- chicken & mushroom mee (mee ate very little only) with soup

11:45pm
- milk + whey

Things
- Something wrong with my appetite...

- Cardio God punished me for abandoning regular cardio for 6 weeks. He took away my stamina and I'm running far away from my PR (3.93km in 30 minutes ). Haihs had to rebuild back.

- New shoes rock!!!! I [heart] shoes. Worth starving for.

Most naked ladies are AH SOH lah. The type that dont care dy. With boobies almost touching their abdomen and skin-coloured bras. Technically they're not butt naked - just hand towel to cover their nipples n underwear.

I'd rather do cardio.

---

Added on April 17, 2007, 11:49 pm Thank you bananaboy. I'll improve @ teh next workouts. 1 x 3 only eh .

This post has been edited by Syd G: Apr 17 2007, 11:49 PM

Wednesday, 18th April 2007

Workouts

- Rest

Meals & Supplements

8:30am
- 4 whole eggs (half boiled)
- 4 pcs of beef pepperoni
- 1 huge beef bacon
- sauteed 3 x white button mushroom in 2 tbsp butter
- 1 x Multivitamin, 1 x CoQ-10, 4 x Chromium Picolinate

11:30am - 2:30pm
- 400ml of milk
- 4 pcs of biscuit with chocolate cream in the middle

7:30pm - Never eat rice ah?
- one cup of brown rice
- 2 servings of sauteed anchovies + onion + cili padi
- one whole egg (sunny side up)
- 3 cups of lettuce
- 1 full tbsp of cottage cheese
- 250g of chicken cutlets cooked in butter and a tbsp of spicy BBQ sauce


Things
- Big breakfast!

- Big dinner also!

This post has been edited by Syd G: Apr 19 2007, 09:08 AM

Keto diet. Hm. Basically it's a high fat, moderate protein, low carb diet that relies on fat gluconeogenesis for glucose and lipolysis for energy . I had to read for days to understand the concept so I guess one post wont do this diet justice.

elise, As for supplements, I suggest starting with a good Multivitamin. The rest can come AFTER you have successfully found a diet that works for you. For example, since keto works for me so well I have to supplement the diet with a lot of fibre tabs. If you're going for low fat diet you need to supplement with fish oils. That's just an example.

Kira, I'll suggest a fat burner after a few months. It's caffeine level can really mess up with your heart rate - if you're unfit, your hr might go crazy. That's not good. Tweak your diet first. I'll tell you when you're ready for fat burners. Heck I didnt even recommend any fatburners to shadowjass when she first started 4 months ago

Thursday, 19th April 2007

Workouts

- Rest

Meals & Supplements

8:30am
- a cup of Nescafe
- 2 packs of Splenda
- a tbsp of coconut oil
- 200ml milk (too much milk )

Things

Hi guys

Sorry for the lack of updates.

I have overtrained. Yes, there is such thing.

Lately my sleeping pattern has been disturbed due to schedule being riddled with mid term exams, project submissions, lab tests and quizzes. I've been sleeping for 4-6 hours a night for almost 16 days now - but still managed to break 2 squat PRs in the middle heh heh heh.

Basically recovery's been a b***h, my body hurts all the time and I absolutely have no mood to eat. I'm highly demotivated now & is constantly thinking of quitting. Maybe I should do other things instead to keep myself sane - like going to a play or spend hours in a bookstore reading.

Besides my morning coffee (with full fat milk, Splenda & coconut oil.. yum!) which I really really really love, I dont have any other food preference. I'm already tired of eggs and *gasp* salmon. On top of that, I already hate tuna. God, please not let me hate cheese and steak I'm running out of good source of protein to eat.

The funny thing is - I dont have carbs cravings. Passed by Dunkin Donut yesterday and had ONE donut - one in 2 months, mind you. Waist is down to 27.75".

Maybe I need a holiday. Help?

Almost MIA

No gym. No weights. No cardio. No yoga since Sunday.

But this week has a lot of holidays no? I'm itching to train.

---

Added on April 25, 2007, 10:19 amIt's 5.8km. You can run for sure, one. Your cardio rocks more than mine. Might as well enter NB 10k power run

Not afraid to get your muscled burned?

This post has been edited by Syd G: Apr 25 2007, 10:19 AM

Eh it's not a Power run. Power 10k run was last week. 'Power' the brand, lah. Not any special type of run

There's a NewBalance 10k run in June.

Ya I'm joining the 5.8k run. More like run/walk/run/crawl/run/pass-out for me. My stamina is bad

No registration form, just pay by donation and they'll give ya a tshirt . No bib also. Wear the tshirt during the race so that you wont run the whole 15k course

I'm not sure where to donate also. I bet its on the day itself.

I usually run on the treadmill and they'll give me a distance. I dont know which one is harder - treadmill or real course. Treadmill is monotonous and boring but real course will have people running around you so that's kinda exciting no? I usually can finish 5.8km in 45 mins, which is pretty bad actually since I dont run the whole 45mins - a lot of walking in the middle

---

Added on April 25, 2007, 10:42 amEh no, NB Pacesetters got 5.8km. The 10k run is for future run in case he's interested

This post has been edited by Syd G: Apr 25 2007, 10:42 AM

I cant find the donation slip. @ Runners Malaysia website it's a broken link! >_< . phoenix, help?

Hey guys,

I'm still alive n breathing in case you're wondering.

I finally crashed my system last week and found out that all the 'overtraining' symptoms I had a couple of weeks back were actually signs that my body had enough torture and needed serious rest, serious food. My bp clocked a new low of 80/50 (normal is 120/80). Doc gave me meds to 'tambah darah' - whatever that means.

I was on maintenance caloric intake but apparently it's not high enough to maintain. Was still losing weight despite all the calories (albeit slowly) so that also needs some time sorting out.

I'm NOT planning to hit the gym till my life is sorted out (around 22nd of May when I'll only have 1 paper to go) so for the time being I'm hopelessly watching what I put into my mouth

Current Stats
---------------
BF - 25.8%
Weight - 56.8kg
Squat - 56.81kg
DL - 70.45kg
Bench - 30kg


Here are my plans
--------------------
22nd May - 22nd of July

2500kcals /day on workout days
2100kcals /day on non-workout days

Rippetoe aims :
Squat - 65kg
Deadlift - 90kg
Bench - 35kg (screw you lah bench)

Others :
Full forward bend
Unassisted dips
Unassisted chins



23nd July -> Fasting month -> Raya (end of Oct)
Cutting!
1750kcals/day workout
1500kcals/day non-workout
Strict CKD, workouts undecided yet



November, December
2500kcals /day on workout days
2100kcals /day on non-workout days

Will work towards 2007 goals

- 71kg squats (~125% bw)
- 42kg benches (~75% bw)
- Unassisted pullups
- Unassisted dips (whichever not completed)
- Handstand
- Dancing Siva
- Crow pose
- Split
- Run a race if I havent run yet

Suggestions?

No way am gonna work out during fasting hours I need water to function. A lot of ppl freeze their gym membership during fasting month so I dont know lah.

Most probably I cant do keto at all during fasting month cause it will make me super-dehydrated. Keto's suitable if I drink enough fluids, supplement with fibre and multivits.