of cos syd lah...
syd had been my arch rival ever since i started lifting.

lets give it a 6 month time and we compare later la

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

okay. after 6 months... then we make it to be 1st October 2007.

anyway, i got unfair advantage as i don't post journal like the others, so i can make u underestimate me . any other amateurs want to compete with jones?

i wont stop adding weights no matter how little u lift or how heavy. i aim to squat 300 within the year. aint gona give up so soon

Woah , I saw this guy's passion like those 300 warriors ....swtz...beware the spartans bananaz ...they hurt!!!

TONIGHT WE DINE BANANA BOAT IN HELL!!!

banana is good but gives me gas

syd lied... still belum update

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

i dunno u can see the future

This post has been edited by T+1: Apr 17 2007, 11:41 AM

either that or she's writing in advance

fixed for j00, date-nazis

syd...i think if you put your cardio after your lifts, you might actually be able to lift more. Hasn't anybody pointed that out to you? I bet you know that right?

Also do consider switching your workout now. It's been quite sometime that I see you're on rippetoe. Itmay be damned hard to switch a routine at first, but u may actually enjoy it and reap good benefits later. Go for more explosive movements. They built a lot of strength for me. After training for more explosive moves like the snatch, I managed my deadlift more easily.

I'll be ready to help if u need any questions. I was thinking, a high rep routine would work wonders for you.

oh?
i'm sorry, i ddin't noe it's only been a month. Right right, go on. I thought you've been on it since forever. My mistake.

Explosive movements are nice, the conjugate method suggests to mix mix stuff, so explosive movements can be part of the mix i feel.

Btw......goin to teh sauna with naked ladies, i'd die to be there
U just close ur eyes la.

r u sure? even with 40-38-40 naked bodies?

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.

now i know why u cant PR today. ur warm up is screwing u upside down with those weights. put 20kg difference with warmup and real sets. or u can do 10kg difference, but with 1-3 reps. like the one in rippe toe program recommended. forgot where i saw it. something like

example:
if your real set is 225

1x5xbar
1x5x115
1x5x135
1x3x165
1x3x185

then do real sets. i hope i remembered it correctly something like tat la. MOAR GAP between sets and warm up. warm up should be a warm up.