Wednesday, 11th July 2007

Workouts

@ FF The Curve

Rippetoe Set A

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
- 3 x 5 55kg - HOMAIGOD HOMAIGOD HOMAIGOD!

Barbell Bench Press
- 1 x 5 bar
- 1 x 5 22.5kg
- 1 x 5 24kg (phear teh microplates )
- 1 x 3 25kg
- 1 x 1 30kg
- 1 x 2 32.5kg
- 1 x 1 31.5kg
- 1 x 1 30kg - squat was too taxing and I was haunted by the bar fell on neck video

Machine Chest Press
- 3 x 5 32.5kg (machine) - Technically it's PR but then machine lah

Deadlift
- 1 x 5 50kg
- 1 x 3 75kg - I phailed my grip - kinda miss Jones standing beside me shouting "ONE MORE ONE MORE YOU CAN DO IT!"

Bodyweight half-dip (I'm getting there soon enough, people!)
- 1 x 2 (went too deep)
- 1 x 3 (was agak-agaking my capability)
- 1 x 5 (slow n steady yeargh )

At this time still a lot of energy eventho body still shaky from crazy squats n deadlifts.
Was not so satisfied with exercise above so went to do this :

Bench dip @ teh squat rack


- 5 x 5 bodyweight

Triceps Cable Pushdown (closed overhand grip with silver bar with rubber ball at teh end)
- 3 x 8 12.5kg

Preachers
- 3 x 8 13kg (at this time tired dy )

Stretch

Things
- We were super busy during lunch hours so boss belanja us pizza. So selamba I had 3 slices of pizza (with crust!) & Pepsi since I know I'll be working out later today. I was hoping that it would pack enough punch to improve on my poundages

- Didnt pack my whey. Had to deliver stuff to Greg n rush back home to drink 500ml of milk. I left my bag o whey @ the office you see. I'm so gonna suffer mother of all muscle pain tomolo

- Holy crap I did armworks on Monday dy

hey syd,..
so i'm gonna "try" to stop eating fried stuff.
Is it ok if i cook chicken breasts without skin in clear soup?
I'll throw in some chicken stock, carrots & other veges... just for flavour.
I don't drink the soup... will this diet work?

thanks.

Chicken Soup - Malay/Indian style
----------------------------------------
Garlic, Shallot (bawang kecil), ginger - slice slice, fry with lil oil in periuk

After things get wangi throw in water and "Sup Bunjut" - practically spices already packaged for you.

Wait till it boil, put in chicken, salt, some stock if u like + veges like carrot, celery

Wait till chicken cook and you can enjoy your soup. Drink the soup a bit lah. Helps you to feel full also

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Added on July 12, 2007, 9:18 amBtw what matters is calories out > calories in. So I'm not in a position to say whether it works onot

This post has been edited by Syd G: Jul 12 2007, 09:18 AM

what stuff did king bought from u ooo?

hows ur lipo6 , selling fast ?

ok, thanks for the recipe...

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Added on July 12, 2007, 9:34 amshould have some impact since 1g fat = 9 calories...
more than double that of protein & carbs.

I'll try to get most my carbs from complex carbs too.


This post has been edited by King83: Jul 12 2007, 09:34 AM

Ya but fat provides satiety (opposite of hunger). You cant down 14g of fat without feeling full - compared to let say... 28g of carbs (approx a can of coke)

About cooking/recipe, King ..

Instead of making clear chicken soup - think you won't feel like it eating it too often - bake the chicken. Use the chicken breasts and remove the skin .. marinate or add seasoning, then bake. Very yummy. You can also cut it up into tiny chunks, boil them and add on top of salad.

I didn't know chicken meat shrink when you boil it in soups until yesterday...

It looks sooo small...
whereas fried chicken retains it size

where are you?
didn't see u over the weekend.. MIA ?

This post has been edited by Syd G: Jul 16 2007, 11:10 AM

where r u syd. i baru balik from indo. lol gonna start back tomorrow. u having holiday again lol

hey Syd G, do u have personal trainer over FF?

I was in Kuching

Yeah. Long time ago


A few updates - weight/fat%/waist stats unavailable cause I havent been stepping on the weight machine for some time dy & I'm too scared to measure waist haha.

stats looking good syd, welcome back

Thanks, man. I've been slacking haha.

Gonna do Max-OT soon

slacking ??
u look like u lost 5 pounds from ur last avatar

Haha I REALLY hope that's true. Apparently not

nice avatar Syd

Chow.

Er... thanks

zomg, bata hitting on syd