I just stepped on the weighing scale.

I'm 60.9kg with 29% bf now. Wow. I've gotten so fat!

But I've gained 1kg something worth of mass That means I need to be around 52kg for 20% bf

Aite time to cut! Last session of Rippetoe today, max-OT + CKD next week onwards.

That also means my food journal will be back

This post has been edited by Syd G: Jul 19 2007, 03:58 PM

what made u wanna do MAX-OT?
Is it good for cutting?

Other programs like Rippetoe, Madcow, HST etc aint for cutting. Max-OT can swing either way - cutting or bulking. Couple it with Max-OT cardio and I'll be leaner and meaner muahahahahah (wishful thinking )

Lagipun nobody here done Max-OT. Nice wot to be the pioneer

You might wanna take it back,
HST is GREAT for cutting

Then i might read it differently then.

Good lah. We'll try both and see which one works the best

Thursday, 19th July 2007

Workouts

@ FF IOI Mall

Rippetoe Set B

Squat
- 1 x 14 bar
- 1 x 12 22.5kg
- 1 x 8 25kg
- 1 x 8 30kg
- 1 x 5 40kg
- 1 x 1 50kg
- 1 x 5 55kg
- 1 x 3 55kg
- 1 x 5 50kg

Barbell Standing Military Press
- 1 x 8 13kg
- 1 x 5 15.5kg
- 3 x 5 20.5kg

Barbell Row
- 1 x 5 20.5kg
- 1 x 5 25kg
- 2 x 5 30kg

Chins
- 3 x 3 -15kg

Bodyweight half-dip
- 5 x 3 bw

Bench dip @ teh squat rack
- 5 x 5 bw

Triceps Rope Pulldown
- 1 x 8 12.5kg
- 1 x 8 10kg
- 1 x 10 7.5kg

Preachers
- 1 x 8 13kg
- 2 x 10 15.5kg (spotted)

Hypers
- 3 x 8 +15kg

This post has been edited by Syd G: Jul 24 2007, 11:28 AM

Hi all

Went to the gym yesterday. Did preachers, some messy cleans (haha geddit?), db bench press, bench press, shoulder press, half-ass unassisted dips, and err.. a lot of random things. I felt so lost. Kinda reminded me of the good ol pre-Rippetoe days

Didnt go heavy, concentrated on form so am pretty much pain-free the day after. Calories deficit's a b**** tho. I is so hungry!

Am planning to shed 1 pound this week. If I'm losing at a steady phase, hey 12 weeks from now I'm gonna be almost 6kgs lighter

I've been really happy lately. On how my body's changing with low reps n heavy weights. Of course there are complaints - lacking delts, weak calves etc but overall I'm ecstatic!

Cutting season here I come!

Thursday, 26th July 2007

Workouts

@ FF The Curve

Random leg thing & dips (practice )

Squat
- 1 x 10 bar
- 1 x 8 22.5kg
- 1 x 6 25kg
- 1 x 6 30kg
- 1 x 3 40kg
- 1 x 3 50kg
- 1 x 1 55kg
- 3 x 5 50kg (reserving energy for leg presses )

Unassisted Tricep Dip
- 1 x 8 (went as low as possible before it irritated my shoulders. Oh am so satisfied )
- 1 x 5
- 3 x 3

Leg Press (machine)
- 1 x 8 70kg
- 1 x 8 80kg
- 1 x 5 100kg (oh noes my lunch burger started coming up )
- 1 x 3 110kg

Lunges
- 2 x 8 bar

Leg Press (machine)
- 1 x 5 70kg
- 1 x 5 80kg
- 1 x 5 90kg
- 1 x 5 100kg
- 1 x 5 110kg
- 1 x 1 120kg (ohnoes )

Abs Crunch (machine)
- 3 x 8 40kg

Stretch

Cardio run 2km @ 16mins

Stretch

Things
- Ate triple patties swiss mushroom @ Burger King for lunch. Gave away the fries and threw away half of the Coke. Lunch taken at 1pm. At 6pm during leg presses it came back up. Acid reflux?

- Running was tricky. Shoes were burning

u did so many leg presses lol.

when u say tricep dip do u mean u didn't lean foward and doing it straight

Yeah baby

Syd,

Give this a try. Place your elbow as close to your body as possible to prevent your shoulder from hurting.

Will try. Thanks for the tips, man

It's been a week!

Being in keto, I lost a lot of water weight - scale @ approx 58.5kg now (around 61kg last week). Started to take Lipo-6 religiously (4 caps/day) instead of 2 caps pre-workout. Experiencing all the pre-keto syndromme - brain fog, being grumpy, being needy and seeking a lot of attention etc so just bear with me . I miss food though. My protein intake has been salmon, chicken, beef and whey (no eggs yet, still sick of them). Taking more fish oil caps now than before too.

Cardio has been good, did total of 5km last week which is puny compared to what the marathoners are doing but A LOT compared to my previous weeks. Experienced ankle pain, hamstring pulls, side stitches but it's all good. I'm venturing on the roads soon enough. Aiming to conquer 10km on one session either on treadmill or the road before my 5.5km run @ UM's charity run in September. Wish me luck

Did back + bicep work last Friday (deadlift, rowages, pulldowns, preachers, standing db curls) but nothing to shout about - just preparing mentally for Max-OT. Maybe doing shoulders + abs today.

Lolx,waiting your good news on lipo6X ...But I'm planning to get a normal lipo6 first and tried it out before getting the X one.

Am not even taking Lipo-6x yet. Will do after I've finished with my Lipo-6

Monday, 30th July 2007

Workouts

@ FF The Curve

Shoulderz. Cant remember sum of mah poundages

Sets only, warmups excluded

Standing Military Pressies
3 x 5 51lbs

Lateral Raise
3 x 8 10lbs

Unassisted Dippings

Cable Shoulder Pressies
3 x 8 35lbs

Cardio Interval run 1.73km @ 6 & 10.5

Stretch

Things
- iPod shuffle ran out of juice. Went intervals

Tuesday, 31st July 2007

Workouts

@ FF The Curve

Legs

Squat
- 1 x 10 20kg
- 1 x 8 22.5kg
- 1 x 8 25kg
- 1 x 6 30kg
- 1 x 5 40kg
- 1 x 5 50kg (wanted to to this as set but decided to go up a notch)
- 2 x 5 52.5kg (too easy even during cutting )

Leg Press
- 3 x 6 110kg

Calf Press?
- 3 x 8 120kg

Cardio Run (2.52km in 20 mins)
- 1 5.0
- 1 5.5
- 1 6.0
- 17 8.0

Stretch

Things
- Cardio after legs = crazy. Call it muscle-diminishing, catabolic, stupid, etc I dont care

This post has been edited by Syd G: Aug 1 2007, 09:46 PM

Wednesday, 1st August 2007

Workouts

@ FF The Curve

Cardio Run (4km in 31:11)
- 1 5.0
- 1 5.5
- 1 6.0
- 28:11 8.0 (non stop )

Stretch

Things
- Felt like flying

Not bad. Getting better. Training for Mizuno Wave Run eh. Come visit me at FF Consplant ler. Me so lonely there.

Alamak My target is actually the baby Larian Kardio PPUM 5.5km hellish hilly run. But if I can clock 8km non stop on the road sometime,
maybe I can consider Mizuno 10km hahahahaha

FF Cosplant so far ler. Come to Curve la