Monday, 8th January 2007
Week 1, Day 1 : I-Wanna-Be-Smexy 3-weeks Plan

Stats
Weight - 57.7kg
BF % - 29.2%
Water % - 49.3
Muscles - 38.7kg


Workouts
-


Meals & Supplements

11:15am
- two whole eggs + one egg whites plain omelette
- string Cheese
- Multivitamin

1:00pm - I caught myself snacking cream cheese - WITH finger . Guess I hv to up white eggs intake in my breakfast routine next time. Haihs.

1:30pm
- 2 x Hydroxycut

2:30pm
- whey + HL milk
- one Granny Smith apple

** Was out with bf here. His eating habit is not metabolically-friendly at all! Had to take my backup whey to fill tummy.

7:30pm
- whey + HL milk

8:30
- fried CKT
- Cantonese Yin-Yong (didnt eat most of the kuey teow - just gravy n veges)

1:00am
- EPO + Fish oil


Things

- I think my deadlift went Romanian yesterday (no sore @ quads - sore @ hamstrings + calves instead AND upper back .. romanian = lower back right?) - I dont know the difference yet so will wait for PT

- Gosh if I hv no PT then I'm going to video tape my workouts and upload on YouTube - dem paiseh

- Day 1 AND I DID NOTHING!! I even pigged out @ Uptown. Hrmph.

This post has been edited by Syd G: Jan 9 2007, 01:02 AM

Tuesday, 9th January 2007
Week 1, Day 2 : I-Wanna-Be-Smexy 3-weeks Plan


Stats
Weight - 58.5kg (see how much a plate of CKT can influence ur weight )
BF % - 29.5%
Water % - 49.2%
Muscles - 39.1kg


Workouts

5 mins warmup cardio wave

Squats
- 1 x 10 bar (20kg)
- 3 x 5 bar + 10kg
- 3 x 5 bar + 20kg
- 1 x 5 bar + 25kg
- 1 x 4 bar + 25kg (Back gave up n I chickened out)

I realized that my upper back was not strong enough to handle the bar. Hm must do more leg works

Stretch

- 1 minute plank
- 30 seconds side plank with hip abduction (each sides)
- 30 seconds gluteal bridge
- 20 seconds full bridge
- 30 seconds half shoulder stand
- 30 seconds full shoulder stand
(repeat all once)

Leg Press
1 x 10 50kg (warmup)
3 x 5 70kg
3 x 5 100kg
1 x 1 120kg (tak larat dy )

Stretch legs

30 minutes cardio jog (3.73km ~7.5km/h)
- successfully maintained 8.5km/h for MORE than 15 minutes. Yeehaw

Stretch legs


Meals & Supplements

8:20am
- 2 x Hydroxycut

9:10am
- two whole eggs & two egg whites plain omelette
- Multivitamin

12:00pm
- whey + slightly diluted HL milk
(200ml milk + 50ml water - cant stand the sweetness - my hsemate raised an eyebrow when I complained of it - "where got sweet?" )
- string Cheese

4:30pm
- whey + slightly diluted HL milk

8:30pm
- whey + slightly diluted HL milk

10:50pm
- Grilled salmon
- Sauteed Swiss brown mushroom + yellow pepper + asparagus + olive oil
- Steamed broccoli


Things
- Am having DOMS on my triceps, hamstrings (most neglected major muscles on my body) n upper back (got some pain but not as bad as hamstring's). Wah after 2 days only they appear nia @_@

- Induced ketosis successfully during cardio. I was positively smelling like nail polish remover. Yeehaw ;

This post has been edited by Syd G: Jan 9 2007, 10:57 PM

U using keto diet?..

more on fats rite?

can take animal fats?

LOL...great improve on mine.=p

dude u've been away for long time! how your workout routine going? u didnt update your journal for some time leh

Animal (saturated) fat only in milk / cheese / eggs.

Rest olive oil / fish oil (not saturated) / epo = evening primrose oil

Keto is nice if you're doing cardio works. But no energy at all when doing weights.

Weight fluctuates 500g - 1kg a day depending on how much I drink n how much carb I take.

Wednesday, 10th January 2007
Week 1, Day 3 : I-Wanna-Be-Smexy 3-weeks Plan


Stats
Weight - 57.9kg
BF % - 28.8%
Water % - 49.6%
Muscles - 39.1kg


Workouts

5 mins warmup cardio wave

Dumbbell Biceps Curl
- 3 x 10 10lbs
- 3 x 5 15lbs

Inclined Bench Press - 1st TIME!!
- 3 x 5 bar (20kg) - waa so heavy

Seated Row (Straight back)
- 3 x 15 15kg
- 3 x 7 20kg
- 1 x 3 25kg (failed)

Bench Press
- 3 x 10 bar (20kg)
- 1 x 4 bar + 5kg (failed)
- 1 x 5 bar + 2.5kg (tak larat dy)

Barbell Preachers Curl
3 x 7 20lbs

Cardio, yoga & pilates tomorrow


Meals & Supplements

10:30am
- two whole eggs & two egg whites plain omelette
- Multivitamin
- Ponstan 500mg

12:30pm
- 1/3 can of Heinz Mushroom soup + lots of chicken cutlets + swiss brown mushroom
- Steamed broccoli

1:00pm - 3:00pm - Sleep

4:30pm (pre-workout)
- whey + diluted HL milk
- one Granny Smith apple

7:30pm (post-workout)
- whey + diluted HL milk

8:45pm (@ Sushi King, Mines)
- deep-fried sotong head (tempura)
- grilled sotong with a dash of lemon juice
- deep-fried Salmon with Teriyaki sauce
- lots of green tea

11:00pm (@ TGV Mines, watching Sinking of Japan)
- 1/2 medium popcorn
- Regular 100 Plus

1:50am
- EPO + fish oil


Things
- Gosh, my 25kg bench press was a nightmare. OK I was stubborn to do it till the bar touched my chest & with 5kg increment so during the 4th rep I was not able to lift em up AT ALL. Paiseh paiseh . So I slowly lowered the bar to my chest, let it roll till abs then I got up put the bar on the floor. Then cabut the weights, put the bar back to where it belongs n ganti their weights with 1.25kgs n try again.

This post has been edited by Syd G: Jan 11 2007, 09:40 AM

Thursday, 11th January 2007
Week 1, Day 4 : I-Wanna-Be-Smexy 3-weeks Plan

Stats
Weight - 58.1kg
BF % - 27.8%
Water % - 50.4%
Muscles - 39.8kg


Workouts

1 hour Funk Line Dancing with Bernard

Stretch works. The usual (plank / side plank with hips abduction / shoulder stand yada yada)

Shoulder works

Barbell Upright row -> Military Press
- 3 x 10 20lbs

Dumbbell Lateral Raise
- 3 x 15 2.5kg/side barbell weight
- 3 x 8 8lbs/side dumbbell

Barbell Shrug
- 3 x 15 bar (5' Olympic bar. 13kg rite?)
- 3 x 5 bar + 20kg (berat )

** Wanted to do ham works but am already late for Yoga **

Stretch works.

1 hour Yoga class. Whoever said Yoga is easy will get a real good walloping from me.

Stretch works.

30 minutes cardio jog (3.63km) - maintained 9.0km/h for 6 minutes before running out of breath. Did intervals with 5.5/8.5 afterwards.

Stretch works.

** A locker room drama happened here. To cut story short, I had to dig my rusty memory for first aid knowledge . Am proud of myself **


Meals & Supplements

8:15am
- 2 x Hydroxycut

9:00am (pre-workout)
- whey + diluted HL milk

10:30am (mid-gym)
- 1/4 shaker whey + diluted HL milk
- 1/2 (2 whole eggs + 2 egg whites plain omelette)

2:30pm (still at the gym )
- 1/4 shaker whey + diluted HL milk
- 1/2 (2 whole eggs + 2 egg whites plain omelette)

4:00pm (ok ok I balik dy - post-workout)
- 1/2 shaker whey + diluted HL milk

6:30pm
- Chicken salad (Spicy BBQ chicken fillet + melted light Cheddar cheese + Butter lettuce + sliced yellow pepper + sliced tomato)

8:10pm
- 2 x Hydroxycut

9:10pm
- Grilled salmon
- Sauteed asparagus + swiss brown mushroom + sliced green pepper + EVO

12:10am
- whey + diluted milk
- Multivitamin


Things
- I woke up feeling 'tight'. Quad, biceps. Hamstring pain gone so today am going to torture me shoulder n hams after a good 30 mins cardio

- Whoa the longest time I've ever spent in the gym ever. Mostly light works but I get to see PTs get trained by more senior PTs One of them was learning how to half-squat with a 20lbs barbell. I had a tough time trying not to let my ego runs loose

This post has been edited by Syd G: Jan 12 2007, 12:07 AM

hmmmm... I can do 16kg bicep curls no problem but I struggle a bit on 12kg preachers, but your preachers is heavier than normal curls...

You went to Sushi King and didn't get Sushi or Sashimi?
those are my favorites and much healthier IMO

15lbs dumbbell curls, 20lbs barbell preachers so basically my preachers are 10lbs each

Yesterday's sushi looked iffy. Am not used to Sashimi yet, it's my 2nd visit so I just eat anything that I think is palatable . Will try it next time. Thanks for pointing that out

Oh ya, after Sushi King I went to watch Sinking of Japan

This post has been edited by Syd G: Jan 11 2007, 09:46 AM

I always go for the Salmon Sushi or Salmon Sashimi, those are very delicious to me.
You can try those 99cents Salmon Sushi at Jusco or Giant, I take 5 of them for lunch eveytime I go there.

Do girls that do all this end up looking like Rambo?

are u sure they will be like Rambo?

nope, gals lack the hormone for growing muscle.

i ask a question, it wasn't a statement.

then look like bruce lee?

they'll still look like women. nothing else

become big like chyna?

thats using steroids. its almost impossible for girls to become big naturally

It's possible with alot of hardwork and very very well planned and controlled diet.

All the girls are under the impression that if they lift some light ass weights, they'll grow big.

As i was in the gym yesterday evening, i overheard this woman telling the malay dude that DB curls are difficult for her and said "nanti jadi besar."

Sheesh, wouldn't they do some intense research first before blabbering out nonsense?

No Cyna, just toned body.

Like Monica Brant's Damn I want a killer six pack