i used sponge....lol...
what the big thingy


Chow

Caturday, 7th July 2007

Workouts

@ Anabolic Gym, Aman Suria

Rippetoe Set A

Squat
- 1 x 5 bar
- 1 x 5 50lbs
- 1 x 5 55lbs
- 1 x 5 60lbs
- 1 x 3 95lbs
- 3 x 5 115lbs (52.27kg)

Barbell Bench Press
- 1 x 5 bar
- 1 x 5 50lbs
- 1 x 3 55lbs
- 1 x 1 60lbs
- 3 x 5 68lbs (30.09kg) - PR!!!!!

Deadlift
- 1 x 5 100lbs
- 1 x 5 160lbs (72.72kg) - PR!!!!!

Crunches
- 1 x 8
- 1 x 5 + 10lbs

Hypers
- 3 x 8 + 35lbs (15.9kg)

Things

- GREAT day today. Trained with the boys. Learned how to do bend-over row from jones. Met Rashid afterwards and got 30% of an adidas top cause of his pacesetter's membership & he lent me his water belt

- Broke bench plateau thanks to 1lbs + 1/2lbs microplates

- Had painkillers before squatting

- Overall, a great day for PRs!

This post has been edited by Syd G: Jul 8 2007, 10:33 AM

pretty good huh...

Lol, you're stronger than my guy fren, syd LOLz

damn.. too bad u guys came so late.. i had to go off already as i had another appointment.. next time set a fix time and everyone pls show up on time lo.. zzzzzzzzzz.. would have loved to see a girl squat, deadlift and bench so heavy.. haha.. u ppl took too long to finish ur workouts.. haha..

depends.. i rather busy everyday.. so only managed to slot in time to workout at anabolic.. u guys coming was a bonus..

Moonday, 9th July 2007

Workouts

@ FF The Curve

Rippetoe Set B

Squat
- 1 x 5 bar
- 1 x 5 22.5kg
- 1 x 5 25.kg
- 1 x 5 30kg
- 1 x 3 40kg
- 1 x 1 50kg
- 1 x 3 52.5kg
- 1 x 3 55kg
- 1 x 1 56kg
- 3 x 5 50kg

Bent-Over Row
- 1 x 5 18kg
- 1 x 2 33kg (erk too heavy)
- 3 x 5 23kg

Standing Military Press
- 1 x 5 14kg
- 3 x 5 19.1kg

Preachers
- 1 x 8 13kg
- 1 x 3 18kg
- 1 x 8 13kg

Triceps Pushdown
- 1 x 8 10kg
- 2 x 8 12.5kg

Hypers
- 3 x 8 + 15kg

Lat Pulldown (close underhand grip)
- 1 x 8 35kg
- 1 x 5 40kg
- 1 x 3 45kg
- 1 x 8 30kg

Cardio
2 5.5
7 8.0

Stretch

Things

- OK lemme explain the weird squat reps. I was doing warmup max-OT style which works really we for me but while attempting 52.5kg (prev poundages), I felt that I could go more so I went 55kg. Guess what came back? The dreaded neck-head pain. I didnt take my painkiller so they were really really bothering me. Anyhoo that was the first time I actually squatted with sweat dripping off my forehead. I swear I've never sweated that much during squats before. Toned down poundages to 50kg, it was pretty easy peasy but head was pounding hard.

- I finally felt the diff between plastic stepper n power rack. Plastic stepper made me really conscious of my balance >.< I need mah powah rack!

- Felt crazy pumps during hypers. Woah I could feel em lower back muscles burning n hardening!

- I think I'm gonna get walloped for messing with Rippetoe's

rippe toe max ot style

when im done with my ganglion surgery, im gonna get over my envy of u and add more on my BB workouts
heehehe

warmup only

---

Added on July 9, 2007, 9:58 pmGet well soon, man. I'm sure you'll overtake me in no time

This post has been edited by Syd G: Jul 9 2007, 09:58 PM

haha
currently im doing bb bench on 60pounds max and since im having that cyst, im learning how to control the bb using the edge of my palms
haha
kinda interesting

No, you are getting walloped for messing with your neck.
It's a miracle you're even squatting again, don't push too hard.

Tuesday, 10th July 2007

Workouts

@ FF The Curve

Cardio Bunny Attempt #3

Running (treadmill) - Max-OT cardio style
- 1 min 5.0
- 1 min 5.5
- 1 min 6.0
- 10 min 7.5 (my comfortable pace, HR ~175)
##At this moment I got bored so I started to do intervals
- 2 mins 5.5
- 1.5 mins 7.5
- 1 min 10.0
- 2 mins 5.5
- 1.5 mins 7.5
- 1 min 10.5
- 2 mins 5.5
- 1.5 mins 7.5
- 1 min 11.0
- 2 mins 5.5
- 1.5 mins 7.5
- 1 min 11.5 << best.... cardio... ever!
- 2 mins 5.5

Stretch

Things
- I set my alarm clock @ 6.00am, woke up at 5.30am feeling refreshed eventho I slept at 11:45pm-ish yesterday. Had 2 whole eggs omelette and a banana for 6:00am breakfast. Left home @ 6:30am.

- Did some lame attempts to do unassisted chest dips, cant seem to maintain my balance so I ended up doing 8 sets of half-assed triceps dip for 2 reps . Hey it's a start right?

- Did cardio. Covered around 3.5km

This post has been edited by Syd G: Jul 10 2007, 09:50 AM

I is wanna be strong liek you

try to do dips slow motion style la syd. up down 1-2 reps 2-3 sets as a start.

I am not strong... I'd say i am average among my peers.
and i failed miserably in T-Nation's Strength Standard

It was really slow actually. Lack @ forearms

on dips
i can only do 3 x 5 dips (full form)
last time before my cyst was worsening, i can do 10-12 per set
haha
but my ganglion really, i mean really, gets in the way
like my right wrist hurt like hell just to push my self down
haha

sorry to be off topic a hile...Where is the all you can eat italianese I am doing some pasta cooking recently...I would like to try all ialians pasta if possible.