you can has BCAA?
then why still DOM ?

It's the 3 weeks no gym and 6 weeks no proper workout.

Xtend helps a lot! Chest pain subsides after a day, usually my DOMs last for 2-3 days

Friday, 2nd November 2007 - Team Scivation Cut Diet Week 1, Day 5

Things
- w00t had a good workout
- I think I starved myself... ate lots of carbs

Workouts

10 mins cardio warmup

BB Bent Over Row
- 1 x 15 13kg
- 3 x 15 18kg

Assisted Pullup
- 1 x 15 -30kg
- 1 x 10 -30kg
- 2 x 15 -35kg

Closed Grip Cable Row
- 1 x 15 5kg
- 3 x 15 10kg

Wide Grip Lat Pulldown
- 1 x 15 10kg
- 3 x 15 20kg

Total Abs machine
- 3 x 15 25kg

- Bodyweight stuff here -

45 mins Low Intensity cardio

Stretch


Meals

10:00am
- some kuih raya + dodol

11:00am
- 1 whole egg (scrambled)

12:00pm
- 2 scoops Xtend

2:30pm (pre)
- 2 scoops Xtend
- 2 scoops Vasocharge

3:00pm (during)
- 4 scoops Xtend

9:00pm
- 1 pc Sugar Raised Dunkin Donut

9:40pm
- 2 cups of stir-fried cabbage
- sambal sardin

11:00pm
- 1 scoop Syntha-6
- 1 tbsp pb
- 2 caps fish oil

aiyah....u quitting FF ledi arr....
I tot can meet up with you sometime and can learn a thing or two from you.
I just joined FF abt 1 1/2 mths ago.

Sunday, 4th November 2007 - Team Scivation Cut Diet Week 1, Day 7

Things
- I didnt log my food

Workouts

5 mins cardio warmup

BB standing curl
- 3x15 10lbs

BB preachers
- 3x15 20lbs (yes, my preachers > standing curl)

DB hammer curls
- 3 x 15 5lbs/side

BB Skullcrushers
- 3x15 10lbs

Rope Tricep Pushdown
- 3x15 7.5kg

DB Single Arm Extension
- 3x15 5lbs

Lat Pulldown (supinated close grip)
- 1x15 20kg ( )

Lat Pulldown (hammer grip)
- 2x15 20kg

45 mins Low Intensity cardio

Stretch

Meals
- Didnt log

Monday, 5th November 2007 - Team Scivation Cut Diet Week 2, Day 1

Things
- ZOMGBBQ morning workout!!!

Workouts

@7:15am

10 mins cardio warmup (recumbent bike)

DB seated military press
- 3x15 adjustable dumbbell bar + 5kg/side

DB standing lat raise
- 3x15 adjustable dumbbell bar + 2.5kg/side

DB rear delt raise
- 3x15 adjustable dumbbell bar

BTN Lat Pulldown (wide grip)
- 3x15 level 4 (I dont know the weight )

30 mins Medium Intensity cardio (140-160bpm)

Stretch

@5:30pm!!! ZOMG 2nd session
30 mins Medium-High Intensity cardio (150-180bpm)

Meals

5:00am (w00t)
- 1 whole egg (scrambled)
- 4oz ground beef
- sesame oil
- 250ml full cream milk
- 1 Multivitamin
- 2 caps Fis Oil

6:30am (pre)
- 2 scoops of Vasocharge
- 2 scoops of Xtend

7:15am (during)
- 3 scoops of Xtend

9:00am-11:00am (in class)
- sipping 1 scoop of Xtend

1:00pm
- 1 whole egg (boiled)
- 1 pc of medium-sized fish
- 2 cups of kangkung

2:00-4:00pm
- sipping Xtend!

5:30pm (afternoon cardio)
- 2 scoops of Xtend

8:30pm
- 2 pcs KFC chicken (original WITH skin )
- KFC cheese sauce
- 2 caps fish oil
- 1 scoop of Xtend (sorry, I cant resist it )

This post has been edited by Syd G: Nov 5 2007, 09:16 PM

I'll be there till 31st December Maybe we'll be able to meet sometime.
Cant afford the fee+petrol (I live in Cyberjaya n travel to IOI Puchong to access FF ) anymore since I'm back studying in campus. Have to use cheaper facilities

ahha....i live in cyberjaya and i travel down to puchong for work everyday.
Should meet up sometime
When u're free? I there at IOI Mon to Fri 6.30 pm onwards.

Well at least you're working. I'm still studying

You can still come into FF for free during Open Days and Launch days.

Hi guys

Am still here. Been clocking crazy mileage in 5 days (Saturday was off-day ) for Nike+ Charity Run.

Good God I better lose some serious bodyfat with all the runnings.

---

Added on November 22, 2007, 10:32 pmFriday-Saturday-Sunday plan

Friday
AM
- Morning run (LI)

PM
- Legs
*Single Legged Split Squat
*SLDL
*Leg Pressies
*Leg Curl with Swissball
*Calf-raises
- LI cardio (45 mins)
- BodyBalance

Caturday
AM
- Morning run (Sprintworks or Uphill or HIIT)

PM
- Gunz
* Standing BB
* Preachers
* Hammers
* Skullcrushers
* Rope Ext / DB Ext
* Bench dips
- 45mins Low Intensity cardio

Sunday
AM
- 90mins Low Intensity cardio

This post has been edited by Syd G: Nov 22 2007, 10:32 PM

Monday, 29th November 2007

Things

Workouts

30 mins LI cardio - recumbent bike (120-150bpm)

DB Single Legged Split Squat
1 x 8 15lbs/side
3 x 8 10lbs/side

SLDL
1 x 8 short bar (13kg)
2 x 8 Oly bar

Single Legged Leg Press
1 x 8 20kg /side
2 x 8 30kg /side

Swissball Hamstring Curls
- 1 x 6 both leg
- 1 x 6 single/side
- 1 x 6 both leg
- 1 x 3 single/side

Meals

9:00am
- 1 1/2 scoop whey (yum.. watermelon)
- 1 tbsp natty pb
- 2 caps fish oil + 1 multivit

11:15am
- half pack of Nasi Goreng Kampung (its leg day!)
- 2 whole eggs
- a can of chili tuna

3pm
- some fried chicken breast
- teh o ais kosong

9pm
- 2 scoops Vasocharge
- 4 scoops Xtend during workouts

12am
- 1 tbsp pb

Supplements
- Kordel's Wild Alaskan Fish oil
- GNC Mega Woman (Multivitamin)
- Primaforce Substance WPI
- Scivation Vasocharge
- Scivation Xtend

This post has been edited by Syd G: Nov 30 2007, 09:39 AM

HAPPY BDAY IJA !!!!!

belum la noob.

i won't be around... need to grow.

grow in WOW izit =.=

hahahahaha... few more hours to go

happy birthday syd
selamat hari jadi

This post has been edited by lcsum: Dec 27 2007, 12:02 PM

for a moment i thought the time was yesterday 1159pm lol

happie burthday syddy

Happy birthday ija. Lol , free me lipo6 plox ...