Bertaubat-lah. J/K.

lol lots of rice?

wah.. ur having a party?

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

I want haagen daaz

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

woah...what happen if u done ur keto diet and starting to take carbs again>?

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

congratzz....

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.

getting stronger getting stronger...
soon u'll be hitting solid 3 digit squat numbers.

3 PRs for the day!! we should celebrate it and 15kgs hyperextension is impressive. i'm only doing 10kg plates ><"

I'm doing 15kgs. gonna do 20kgs soon.

fuiyoo....15kg hyper extensions...gotta up my poundage too

be careful. if your spine snaps thats it.

hmmm.. haven't started on my hyperextension..

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