As for the bench, may be you can try the tips from Dave Tate
http://www.t-nation.com/readTopic.do?id=459808

Like he said, Close Grip Bench for Triceps & Barbell Rows for Lats are very important exercises to improve the bench press.

wait during fasting u canot drink water? w00t. i'll die from that

..... You didn't know?

why is everyone talking about fasting month?
it's not even end of the year yet

ahahha
just worryin for the comin times...
anyway they say only la, u see those work construction workers, ada puasa ka?
annen sumore i see those guys in the gym, mana ada puasa. mrepek ajer...then at nite they wear songkok go mosque. I hear my malay friends say, i laugh until wanna pengsan.

Syd, how many capsules of lipo-6 do you consume in a day?

There I was minding my own business and eating my large meal of a Chicken McDeluxe, large fries n large Coke Light. I fired up my lappie and there was jones bugging me on why I havent started my workouts yet (after a week or so of promising him that I'd workout in the morning before work). I felt really lazy, I need my support system of :

1) my sports bra
2) my water bottle
3) my Nike shoes
4) my Ipod Shuffle
5) my workout pants + tshirt
6) my socks
7) my lifting gloves

to workout (yes, I'm spoiled). I told jones that I'm lacking item 1, 3 & 4 at that moment. FYI I was having my dinner @ Uptown McDonalds, literally 1 min away from FF Uptown. After some bickering I packed my laptop and walked towards my car (it was parked 100m away) - I fetched my gym bag and took a huge sigh, "This is it".

Then my Ipod shuffle decided to appear out of nowhere. I forgot that I already put it @ the backseat of my car. Cool. Then I walked back to the gym. It felt like the longest walk ever......

I swiped my card and the glass door swung. At the locker room, I opened my gym bag and lo and behold my sports bra was there - washed n folded. I never thought that I could be that organized. I changed. And walked to the free weights area.

Wah, damn small lah the free weights area.

There it was. The almighty squat rack. It's not as daunting as before. Definitely smaller than the ones @ IOI, Summit & KLCC. I grabbed a plastic stepper, took off the bloody sponge and started ATG squatting.

Empty bar. Easy peasy.

Bar with 10kg. I still had the groove.

Bar with 20kg.

1x5. Pass

1x5. Pass.

Wait, I felt a hamstring pull. AAAAAAAAHHHH. Cant walk cant walk cant walk. I sat on the squat rack spotter for a while for the pain to go away. I deloaded my weights, put the stepper back and went benching.

Ei ei ei pain pain pain.

Empty bar. Easy peasy

Bar + 2.5kg. I'm still alive

Bar + 5kg. Ei ei ei hamstring pain pain pain >.<

I stopped at 25kg. 3x5.

There was no space in that area to DL. I went to do some dips n triceps extension.

After that I did 10 mins of cardio. 4.5 walk for 3 mins, 8.5 run for 4 mins then 3.7 cooldown for 3 mins. Grandma's speed.

I went back to the locker room, took my bags and left the area. I felt good. I felt like I'm whole again.

Thank you jones for being my annoying guardian angel.

Yes ladies n gentlemen. Syd G has returned. Rawr.

welcome back

no shit

i don't remember there's a McD in uptown.
Hey, invite me to your FF lah.

we work out together sometime
if they ask for my number, i'll just give them sunny (the uncle from Calif Fitness)'s number

Saturday, 16th June 2007

Workouts

@ Ultimate Gym, Wangsa Maju

Rippetoe Set A

Stretch n got warned by Dr Chris

Squat
- 1 x 5 20kg
- 1 x 5 25kg
- 1 x 5 29.54kg
- 3 x 5 47.72kg

Bench Press
- 1 x 5 20kg
- 1 x 5 25kg
- 3 x 5 30kg (Old PR)

Deadlift
- 1 x 5 43.18kg
- 3 x 5 56.81
- 1 x 1 70.45kg

Dips Machine thingy
- 2 x 5 36.36kg

Stretch + usual post-workout Yoga asanas

Things
- Trained with Chris and Jones at Terry Gallyot Mr Asia's gym in Wangsa Maju. My poundages are recovering so much better than expected, so am happy. I'm so happy that I'm very sure I'll be able to break bench PR next week! Whopee! This poundages catch-up thingy has happened before - I took a month off for Ramadhan and I recovered them within one week's practice. Maybe it's a gift

- Gotten fat! And I cant run anymore

- Met teh marathoners. Had humongous respect for them. Eventhough deep down I wish that I could do what they do, I know that my body cant possibly do everything, right? Thanks for the company and inspiration, phoenix, andychee81, dawnreaver, washabushi & ironrashid_2k2 Gambate for Penang marathon!! (... damnit jealousnya they can eat sinful food n stay skinny )

This post has been edited by Syd G: Jun 16 2007, 11:47 PM

No problem. I enjoyed everyone's company too. It was great. Don't need to be jealous on our diet. I myself is envious of all you bodybuilders too. I want to gain weight, but seriously a problem for me. We each have our pros and cons. And although we are different in profession, we can still help each other out.

wah syd
ur doing pretty much more than what i do...haha...
but ur doing a 3x5...
im doing more reps but still tak improve on looks...
and im kinda lazy to update my log...just workout and eat right and exercise...
at lyn...see other stuffs beside my log...
hmmm...how's ultimate gym eh?

Sunday, 17th June 2007

Workouts

@ Titiwangsa

30mins jog around the big lake n small lake (a lot of walking in the middle also )

Stretch

Things
- Celebrated Father's Day by jogging with my dad around the tasik. At first he wanted to go alone but since I haven't been cardio-ing in a while, I tagged along

You want to gain weight but you are a regular marathoner? Seriously, you look really skinny in that gathering pic. Ever tried weightlifting for several months?

Hye Syd, did you train in Menara Axis, PJ today?
i saw a girl doing ATG squats... squatted around 40kgs too
was dat you?

My home gym is LM, my usual spot is Puchong, I work 2 mins away from Curve, my last FF was Uptown and my last session was at Terry's gym.

If u spotted me at Axis, I'm so random o_O

izit a hot girl?

Oh, so you weren't there today la. i guess thats not you then. cos this girl did ATG squats on the plastic stepper as well...

I didnt say it wasnt me

This post has been edited by Syd G: Jun 19 2007, 12:34 AM