As in zero carbs? What about post workout? Do you take carbs?

15-20g glucolin + creatine, followed by whey + water 15 mins after that

Thursday, 5th April 2007

Workouts

- Rest

Meals & Supplements

10:00am
- 300g of prawn
- 1/2 tbsp butter
- 2 tbsp coconut oil
- 1 x Multivitamin, 1 x CoQ-10

1:00pm
- Half of large Domino's BBQ pizza (4 slices?)
- Rootbeer float (2 scoops of ice cream)


4:30pm - Donated blood, w00t!!

5:00pm - after blood donation, feeling
- milo
- half red beans bun

8:00pm
- 2 pcs of 'Stereo' (Oreo knock-off)
- half red beans bun
- unsweetened soy bean milk

Things
- Donated blood today! Hopefully it wont affect my lift

- Midterms week = food binge. Yaaayyyy

This post has been edited by Syd G: Apr 7 2007, 03:29 AM

Friday, 6th April 2007

Workouts
Rippetoe Set A :: I so have to recheck what session @_@


@ IOI

Warmup
- 3 mins 6.0
- 2 mins 9.3
- 2 mins 11!!!!

Squat
- 1 x 5 27.5kg
- 1 x 5 37.5kg
- 1 x 5 47.5kg
- 3 x 5 52.5kg - PR!!!

*runs to LM for Yoga class*

@ LM

1 hour Yoga. I'm officially able to perform these poses :

a) Half-Lotus Toe Balance (but still cant keep straight for too long) :
http://www.bikramyogaseattle.com/images/po...2_toe_stand.jpg

b) Ustrasana (Camel Pose) :


c) Supta Virasana :




*back to Rippetoe*

Bench Press
- 1 x 5 bar
- 1 x 5 22.5kg
- 1 x 5 25kg
- 1 x 5 27.5kg (hm, this is easy peasy, why not go for 30kg?)
- 1 x 5 30kg - WHEEEE ARE TEH CHAMPIYUNSSSS MAH FRENNN!!
- 1 x 4 30kg (last rep failed, had to drop to body and roll off to abs -> thigh -> ground)
- 1 x 5 30kg (spotted)

Deadlift
- 1 x 5 35kg
- 1 x 5 57.5kg - PR! I DLed BW y'all!!

Stupid dip machine rosak, went to do armworks instead

Barbell Preachers Curl
- 1 x 8 13kg
- 1 x 8 15.5kg
- 1 x 3 17kg (berat lah )

Tricep Rope Extension
- 2 x 8 10kg
- 1 x 4 10kg (tak larat dy)

Hyperextension
- 2 x 8 + 15kg

STREEETTTTCHHHH!!


Meals & Supplements

10:00am - slept early yesterday but still tired from blood donation
- whey
- 250ml unsweetened soy milk
- 1 x Multivitamin, 1 x CoQ-10, 1 x iron pill, 1 x folic acid pill

1:00pm - CARB LOAD, BABY!
- 1 cup of brown rice
- 4 cups of lettuce
- 2 full tbsp of cottage cheese
- half plate of fried anchovies (+4 tbsp olive oil, + onion, + cili padi )
- 2 whole eggs (sunny side up)
- 200g minced beef, cooked in olive oil + soy sauce + 2 x Splenda

I finished eating at 2pm!!

4:30pm
- 2 scoops of NO-xplode

10:00pm
- dextrose + creatine

10:30pm
- whey + water

11:15pm
- Ramly double chicken patties + 2 eggs + 1/2 buns

3:00am
- 300ml Goodday milk
- whey

Things
- OMG MEGA LUNCH!!

- I did something right today - either by getting enough rest (didnt do weights for 4 days, slept well yesterday), eating well (carb-load), extra pre-workout punch (2 scoops, usually I take less) OR by having the right mentality (pizzaboy, your advices echoed in my head @ every reps!! ). I just proved that you wont lose your strength by donating blood so what are you waiting for?

- Overall, today was a happy day. I'm chuffed!

This post has been edited by Syd G: Apr 7 2007, 07:18 PM

hebat sial

Saturday, 7th April 2007

Workouts
- Rest

Meals & Supplements

1:30pm (yes, I didnt take breakfast. shame on me ) - dinner at Seri Melaka, 1 Utama
- 1 cup of cooked white rice
- some kailan
- some senangin fish + asam pedas (yum!)
- 2 small pcs of honey BBQ chicken @_@
- chinese tea

2:30pm
- small caramel popcorn
- 1 can of Coke Light

9:00pm
- beef soup - sedap!
- 1 pc of fried chicken
- 1 pc of percik chicken

Things
- was out with bf n his boss - cant refuse rice

Sunday, 8th April 2007 - Meet the Fatsos Gathering

Workouts

@ CF, MV

Rippetoe Set B :: Session dono what

Warmup (cardio)
- 3 mins 6.0
- 1 min 9.3
- 2 min 11
- 3 mins cooldown

Squat
- 1 x 5 27.3kg
- 1 x 5 36.4kg
- 1 x 5 42.2kg
- 3 x 5 52.3kg - wanted to attempt 54.45kg but chickened out - pace still slow, lots of pauses in-between reps

Standing Military Press
- 1 x 5 30lbs
- 3 x 5 40lbs

Pendlay Row
- 1 x 5 40lbs
- 3 x 5 50lbs

Assisted Chins
- 1 x 4 (15kg counter-weight - hammer grip)
- 1 x 3 (17kg counter-weight - hammer grip)
- 1 x 5 (17kg counter-weight - wide underhand grip)

Hyperextension
- 3 x 8 + 15.9kg

Hanging Leg Raises
- 3 x 5

STRETTCHHHHHHHHH

Meals & Supplements

2:30pm (lunch at Shokudo, Mid Valley) Mixed Grill!
- 1/4 cob of corn
- 50g of beef
- some shredded cabbage with vinegar
- one huge-ass tiger prawn
- a small bowl of mushroom soup (Knorr soup made from serbuk, ceh)
- green tea

3:15pm - Auntie Anne's!
- regular lemonade
- Caramel Almond pretzel

3:30pm - 4:00pm - I was with CF's consultant.. zZz.ZZzz....

4:10pm
- 2 scoops of NO-xplode

6:15pm
- dextrose + creatine

6:30pm
- whey

8:15pm
- McDonald's bunless beef burger

Things
- Met jones007 n King83 (Joey-Kun doesnt count ). They were nice, friendly people but jones was too quiet to be true

- Poundages a lil crazy cause of lbs->kg conversion

This post has been edited by Syd G: Apr 9 2007, 01:54 AM

this girl damn semangat, i only go there to put pieces of puzzle together and fix my form but she actually went and completed her workout sets. damn hardcore.

Just a question, how long have u been on a keto diet?

Strictly since March. Play play since Dec. But then I'm very inconsistent lately. I've made progress faster than I expected so am going to lose weight very slowly to let my skin shrink with me. Right now lots of stretch marks lah The target below (50kg) is by the end of 2007 so I have a lot of time to play around with my diet

Thursday, 12h April 2007 - this is just a temp update so I wont forget my poundages

Workouts

@ CF, MV

Rippetoe Set A :: Session Unknown

Warmup (cardio)
- 3 mins 5.5
- 2 mins 6.0
- 3 min 9.3
- 1 min 11
- 3 mins cooldown

Squat
- 1 x 5 27.3kg
- 1 x 5 36.4kg
- 1 x 5 50kg
- 2 x 5 54.5kg -
- 1 x 2 54.5kg (there were people waiting and I was shaking like mad. But hey am still happeh )


Barbell Bench Press
- 1 x 5 bar
- 1 x 5 22.73kg
- 1 x 5 25kg
- 1 x 5 27.27kg
- 3 x 5 29.5kg - no spotter, w00t!

Deadlift
- 1 x 5 52.27kg (okay. pizzaboy asked me 'was ur workout intense?'. no intensity here, decided to shoot above teh moon)
- 1 x 5 68.18kg -

Assisted Dip
- 1 x 8 (22kg counter-weight)
- 1 x 5 (22kg counter-weight)

Hyperextension
- No hypers. DL was killing my back.

Hanging Leg Raises
- 3 x 5

STRETTCHHHHHHHHH

Meals & Supplements

8:30pm
- Tuna sandwich (2 x white bread)
- 250ml Dutch Lady fresh milk

9:30-12:00pm - Slept

12:30pm
- 5 triangles of Toblerone - binge binge binge

4:00pm
- breaded fried chicken (breast)
- coconut juice (less sugar)

4:30pm
- Auntie Anne's caramel almond pretzel
- Regular lemonade

6:00pm
- 2 scoops of NO-xplode

9:30pm
- dextrose + creatine

9:45pm
- whey

12:30am
- 250ml Dutch Lady fresh milk + whey
- 1 x Multivitamin
- 4 x Fish oil
- 1 x Glucosamine
- 4 x Chromium Picolinate (glucose disposal agent)

Things
- Bought new Nike+ jogging shoes that cost me a bomb. No excuses for cardio

This post has been edited by Syd G: Apr 13 2007, 12:53 AM

fainted...
my deadlift is just 70kg, muahaha

Oih when are you coming for trials?

Yeah....u gotta run, run, run !!

68kg deadlift. only 20 kg away for me I SHALL DEADLIFT double your weight!! cant lose to a girl!

u r sure a good motivation man.

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.

dont increase until u feel ok doing it la. i oso gona start adding 5 lbs only instead of 10 lbs like usual. dont wana screw my back lol

u meant MV California Fitness trial? if u go there on this sunday, i will join

oii... wanna chase my DL huh?
i shall lift more.... *ouch, my back*

syd no more leg press?

This post has been edited by King83: Apr 13 2007, 10:14 AM

r u challenging me or syd g?

u dare to challenge me!? i get emo easily

let's see who can lift heavier after 50 years old