Ya I dont have the fear of being accused as being ghey

Okay guys...back from gym with updates

Wednesday 14/3/07

Rippetoe Workout A

Workout:

Warmup: 3 mins on Treadmill

Squats: (This time on squat rack)

1x5x20kg Oly Bar
1x5x40kg
1x5x60kg (Felt kinda easy)
3x5x75kg = PR! Wootage!

Bench Press (This time with intention to correct form: Tighten shoulder blades, Tighten butt cheeks n keep feet flat on floor)

1x5x20kg
1x5x30kg
1x5x35kg (Nice form up till here)
3x5x40kg (Had to resort to wide elbow grip, form check next week)

Deadlift

1x5x32kg
1x5x42kg
1x5x62kg
3x5x67kg (Felt great! must be the McD big breakfast with sausage McMuffin i had this morning)

Accesory Exercises

Assisted Chin-Ups: 3x8-20kg
Assisted Dips: 3x8-20kg
Weighted Hyperextensions: 3x8+15kg = PR!
Weighted Situp: 3x8+5kg Med ball
Bicycle: 15mins+Astro

Meals

Breakfast(6:00am):
McD Big Breakfast + Sausage Mc Muffin with Egg

Lunch(1:00pm):
Vege + Fish no rice

Pre-Workout(5:00pm):
Chap Fan with Vege + Egg + 2 servings of rice

Post-Workout/Dinner(10:00pm)
2 Fried Eggs + 3 Fried Sausages (I phail at cooking, added too much oil n the sausages turned cripy n almost burnt)
1 cupcake + 3pcs of wholemeal Biscuits + Rice Cracker from Unidentified Milo Tin (sigh...i know, it's really too hard to resist)
2 pcs Passion Fruit + Multivitamins + 2 caps Salmon Omega

Notes:
Guys, u sure the Oly bar at the squat rack weighs 20kgs? it doesn't feel like it...

halglory its impossible to do ATG squat @ the squat rack @ FF due to its high spotter

canot lower down the bar one meh? squats racks suppose to be adjustable

It's *supposed* to be adjustable but the ones at FF are not.

I squat on a plastic stepper.

ooh...i just went as low as i could...sometimes even touching the spotter...

I'm scared to use the plastic stepper la...scared it will break

You gotta do what you gotta do, man. Now you know why 60kg felt so light?

aww jeez...that explains it...n i tot i'm getting closer to squatting my own weight...oh well, will squat with the stepper tomorrow...

Auwwww.. it's fine, really. Everyone wants to hit big poundages too. But you'll just be fooling yourself with the numbers.

Anyway it's easier to topple off the stepper than to break it, so be careful ya

Man time flies and it's Friday already, here's some updates

Friday 16/3/07

Rippetoe Workout B

Workout:

Warmup: 3 mins on stair stepper

Squats:

1x5x20kg (This time on the squat rack with the plastic stepper)
1x5x40kg
1x5x60kg
3x5x70kg (Went as low as i possibly can, if it's not ATG it's ghey!)

Military Press

1x5x20kg
1x5x30kg
1x5x35kg
3x5x37.5kg = PR!

Pendlay Row

1x5x12kg(bar)
1x5x32kg
1x5x42kg
3x5x47kg = PR!

Barbell Curl
1x8x30lbs/13.64kg
1x5x40lbs/18.18kg
3x5x50lbs/22.73kg(I'm weak in the bicep department )

Accesory Exercises

Assisted Chin-Ups: 3x8-20kg
Assisted Dips: 3x8-20kg
Weighted Hyperextensions: 3x8+15kg
Bicycle: 30mins+Astro (American Chopper was on Discovery Channel!)

Meals

Breakfast(7:45am):
4 scoops Soy Protein Powder + Multivitamins

Lunch(1:00pm):
Small Wantan Mee (Felt like i ate nuts! so went down to King's Confectionary and got a Thai Pizza + Danish Pizza + Siew Pau, i know i know...the calories )

Pre-Workout(5:00pm):
Chap Fan with Vege + Egg + Vege + 2 servings of rice

Post-Workout(9:00pm)
Fried kampung chicken drumstick + wing + vege + 4 Scoops of Soy Protein + Multivitamins + 2 capsules of Salmon Omega

So the stepper didnt break?

nyahaha nope...the pain on my back rocked though...OMG what am i saying? am i getting addicted to pain?!

i still cant believe your military press at 37kgs man. u rock

lol i almost broke my back doing that...

seriously i almost broke mine 2 sessions ago. damn dangerous. dont play with the weights. maybe get power belt better.

Okay guys...back from gym with updates

Monday 19/3/07

Rippetoe Workout A

Workout:

Warmup: 3 mins on Treadmill

Squats: (This time on squat rack)

1x5x20kg Oly Bar
1x5x40kg
1x5x60kg
3x5x75kg

Bench Press

1x5x20kg
1x5x30kg
1x5x35kg
3x5x40kg (Nice form all the way)

Deadlift

1x5x32kg
1x5x42kg
1x5x62kg
3x5x72kg = PR!

Accesory Exercises

Assisted Chin-Ups: 3x8-15kg = PR!
Assisted Dips: 3x8-15kg = PR!
Weighted Hyperextensions: 3x8+15kg
Weighted Situp: 3x8+5kg Med ball
Bicycle: 15mins+Astro

Meals

Breakfast(7:45am):
Veggie + Fruit Juice blended with Multivitamins + Sesame Seeds

Lunch(1:00pm):
Vege + Curry Chicken + 2 servings of rice

Pre-Workout(5:00pm):
Vege + Egg + 2 pieces of Pork +2 servings of rice

Post-Workout/Dinner(10:00pm)
Prawn & Vege + 2 Cheese Sausage Buns + 1/4 steam fish

Notes:
The Oly bar at the power rack sure feels light...gonna try for PR on Friday

wow...broke 3 PRs today uhh...congratz...

u r breaking lots of PR recently lol. damn i wana PR my deadlift

Feeling kinda weak and tired today, had a hard time even squatting...gave up half way..sigh..

Wednesday 21/3/07

Rippetoe Workout B

Workout:

Warmup: 3 mins on stair stepper

Squats:

1x5x20kg
1x5x40kg
1x5x60kg
3x5x75kg (Could hardly stand straight by now)

Military Press

1x5x20kg
1x5x30kg
1x5x35kg
1x4x37.5kg (Used up all my strength)
1x4x35kg (crap...the weights feel so darn heavy)
1x5x30kg (can't feel my back by now)

Cooldown
Bicycle: 15mins+Astro (American Idol!!)

Meals

Breakfast(7:45am):
Vege + Fruit Juice blended with Soy Protein Powder + Multivitamins

Lunch(1:00pm):
6 servings of Nature Farms Peanut Butter Granola Bar

Pre-Workout(5:00pm):
Nasi Tomato + Ayam Masak Merah (here's what i did wrong, shoulda ate this for lunch instead of pre-workout, the insulin spike caught up in half n hour, i went to the toilet to take a 15 min nap. When i reached the gym, i'm still feeling sleepy & tired...)

Post-Workout(9:00pm)
6 servings of Nature Farms Peanut Butter Granola Bar (While waiting for monorail to arrive)

Dinner
2 seaweed buns (yea u heard me, seaweed buns) + some seedless grapes + 2 cans of vitagen

Notes:
Alrite, i kinda feel really tired though the short workout today, i'm speculating it might have been the pre-workout meal i had...so imma gonna work on Set B again on Friday

This post has been edited by halglory: Mar 21 2007, 09:31 PM

Hehe thnx...i've been plateauing for a while before my journal was opened...so i guess the PRs now are just fruit of my loins...