Had pasta at Itallianies before - pasta, tomato & a huge chunk of boneless chicken.

Wowowowowow sedap

Poundages-wise tak banyak improve. Still far away from my PRs
Pic ah... Erm... I dont have any proper 'before' pic so susah sket nak compare

Those piccies got baju ler

Auwww poor you

Went to see doc to complain abt my neck muscles thingy. Gave me some muscle relaxant, painkillers and oral rehydration salt. She said that I'm dehydrated and taking only plain water aint so good if I'm working out. Need to take isotonic drink instead eventho I dont sweat as much That prolly caused the cramps.

Anyhoo the pain aint going away and it's been bothering me all day. Neck pain = no fun. She prescribed 'no squats for one week' too

!!!!!!!!!

from squatting. check Monday's entry

That's the thing. I kena at upper neck yanno, no direct pressure there >.<

Can tilt head but ayoyoyo got massive headache as souvenir

So that means I can use teh sponge right since I'm not a real man after all

The bar was on my traps, btw. Dr's meds work like a charm so I guess its a muscle thing. Yippie.

Caturday, 7th July 2007

Workouts

@ Anabolic Gym, Aman Suria

Rippetoe Set A

Squat
- 1 x 5 bar
- 1 x 5 50lbs
- 1 x 5 55lbs
- 1 x 5 60lbs
- 1 x 3 95lbs
- 3 x 5 115lbs (52.27kg)

Barbell Bench Press
- 1 x 5 bar
- 1 x 5 50lbs
- 1 x 3 55lbs
- 1 x 1 60lbs
- 3 x 5 68lbs (30.09kg) - PR!!!!!

Deadlift
- 1 x 5 100lbs
- 1 x 5 160lbs (72.72kg) - PR!!!!!

Crunches
- 1 x 8
- 1 x 5 + 10lbs

Hypers
- 3 x 8 + 35lbs (15.9kg)

Things

- GREAT day today. Trained with the boys. Learned how to do bend-over row from jones. Met Rashid afterwards and got 30% of an adidas top cause of his pacesetter's membership & he lent me his water belt

- Broke bench plateau thanks to 1lbs + 1/2lbs microplates

- Had painkillers before squatting

- Overall, a great day for PRs!

This post has been edited by Syd G: Jul 8 2007, 10:33 AM

Moonday, 9th July 2007

Workouts

@ FF The Curve

Rippetoe Set B

Squat
- 1 x 5 bar
- 1 x 5 22.5kg
- 1 x 5 25.kg
- 1 x 5 30kg
- 1 x 3 40kg
- 1 x 1 50kg
- 1 x 3 52.5kg
- 1 x 3 55kg
- 1 x 1 56kg
- 3 x 5 50kg

Bent-Over Row
- 1 x 5 18kg
- 1 x 2 33kg (erk too heavy)
- 3 x 5 23kg

Standing Military Press
- 1 x 5 14kg
- 3 x 5 19.1kg

Preachers
- 1 x 8 13kg
- 1 x 3 18kg
- 1 x 8 13kg

Triceps Pushdown
- 1 x 8 10kg
- 2 x 8 12.5kg

Hypers
- 3 x 8 + 15kg

Lat Pulldown (close underhand grip)
- 1 x 8 35kg
- 1 x 5 40kg
- 1 x 3 45kg
- 1 x 8 30kg

Cardio
2 5.5
7 8.0

Stretch

Things

- OK lemme explain the weird squat reps. I was doing warmup max-OT style which works really we for me but while attempting 52.5kg (prev poundages), I felt that I could go more so I went 55kg. Guess what came back? The dreaded neck-head pain. I didnt take my painkiller so they were really really bothering me. Anyhoo that was the first time I actually squatted with sweat dripping off my forehead. I swear I've never sweated that much during squats before. Toned down poundages to 50kg, it was pretty easy peasy but head was pounding hard.

- I finally felt the diff between plastic stepper n power rack. Plastic stepper made me really conscious of my balance >.< I need mah powah rack!

- Felt crazy pumps during hypers. Woah I could feel em lower back muscles burning n hardening!

- I think I'm gonna get walloped for messing with Rippetoe's

warmup only

---

Added on July 9, 2007, 9:58 pmGet well soon, man. I'm sure you'll overtake me in no time

This post has been edited by Syd G: Jul 9 2007, 09:58 PM

Tuesday, 10th July 2007

Workouts

@ FF The Curve

Cardio Bunny Attempt #3

Running (treadmill) - Max-OT cardio style
- 1 min 5.0
- 1 min 5.5
- 1 min 6.0
- 10 min 7.5 (my comfortable pace, HR ~175)
##At this moment I got bored so I started to do intervals
- 2 mins 5.5
- 1.5 mins 7.5
- 1 min 10.0
- 2 mins 5.5
- 1.5 mins 7.5
- 1 min 10.5
- 2 mins 5.5
- 1.5 mins 7.5
- 1 min 11.0
- 2 mins 5.5
- 1.5 mins 7.5
- 1 min 11.5 << best.... cardio... ever!
- 2 mins 5.5

Stretch

Things
- I set my alarm clock @ 6.00am, woke up at 5.30am feeling refreshed eventho I slept at 11:45pm-ish yesterday. Had 2 whole eggs omelette and a banana for 6:00am breakfast. Left home @ 6:30am.

- Did some lame attempts to do unassisted chest dips, cant seem to maintain my balance so I ended up doing 8 sets of half-assed triceps dip for 2 reps . Hey it's a start right?

- Did cardio. Covered around 3.5km

This post has been edited by Syd G: Jul 10 2007, 09:50 AM

I is wanna be strong liek you

It was really slow actually. Lack @ forearms

Wednesday, 11th July 2007

Workouts

@ FF The Curve

Rippetoe Set A

Squat
- 1 x 5 bar
- 1 x 5 22.5kg
- 1 x 5 25.kg
- 1 x 5 30kg
- 1 x 3 40kg
- 1 x 1 50kg
- 3 x 5 55kg - HOMAIGOD HOMAIGOD HOMAIGOD!

Barbell Bench Press
- 1 x 5 bar
- 1 x 5 22.5kg
- 1 x 5 24kg (phear teh microplates )
- 1 x 3 25kg
- 1 x 1 30kg
- 1 x 2 32.5kg
- 1 x 1 31.5kg
- 1 x 1 30kg - squat was too taxing and I was haunted by the bar fell on neck video

Machine Chest Press
- 3 x 5 32.5kg (machine) - Technically it's PR but then machine lah

Deadlift
- 1 x 5 50kg
- 1 x 3 75kg - I phailed my grip - kinda miss Jones standing beside me shouting "ONE MORE ONE MORE YOU CAN DO IT!"

Bodyweight half-dip (I'm getting there soon enough, people!)
- 1 x 2 (went too deep)
- 1 x 3 (was agak-agaking my capability)
- 1 x 5 (slow n steady yeargh )

At this time still a lot of energy eventho body still shaky from crazy squats n deadlifts.
Was not so satisfied with exercise above so went to do this :

Bench dip @ teh squat rack


- 5 x 5 bodyweight

Triceps Cable Pushdown (closed overhand grip with silver bar with rubber ball at teh end)
- 3 x 8 12.5kg

Preachers
- 3 x 8 13kg (at this time tired dy )

Stretch

Things
- We were super busy during lunch hours so boss belanja us pizza. So selamba I had 3 slices of pizza (with crust!) & Pepsi since I know I'll be working out later today. I was hoping that it would pack enough punch to improve on my poundages

- Didnt pack my whey. Had to deliver stuff to Greg n rush back home to drink 500ml of milk. I left my bag o whey @ the office you see. I'm so gonna suffer mother of all muscle pain tomolo

- Holy crap I did armworks on Monday dy

Chicken Soup - Malay/Indian style
----------------------------------------
Garlic, Shallot (bawang kecil), ginger - slice slice, fry with lil oil in periuk

After things get wangi throw in water and "Sup Bunjut" - practically spices already packaged for you.

Wait till it boil, put in chicken, salt, some stock if u like + veges like carrot, celery

Wait till chicken cook and you can enjoy your soup. Drink the soup a bit lah. Helps you to feel full also

---

Added on July 12, 2007, 9:18 amBtw what matters is calories out > calories in. So I'm not in a position to say whether it works onot

This post has been edited by Syd G: Jul 12 2007, 09:18 AM

Ya but fat provides satiety (opposite of hunger). You cant down 14g of fat without feeling full - compared to let say... 28g of carbs (approx a can of coke)

This post has been edited by Syd G: Jul 16 2007, 11:10 AM

I was in Kuching

Yeah. Long time ago


A few updates - weight/fat%/waist stats unavailable cause I havent been stepping on the weight machine for some time dy & I'm too scared to measure waist haha.

Thanks, man. I've been slacking haha.

Gonna do Max-OT soon