Okay guys...been procrastinating for sometime and it's time to get serious with my workout...what better way to start than creating my journal!
Okay...this is my workout from Monday, btw, i'm currently on Rippetoes

Monday 12/3/07

Rippetoe Workout B

Workout:

Warmup: 3 mins on stair stepper

Squats:

1x5x0kg
1x5x20kg
1x5x40kg
3x5x65kg

Military Press

1x5x0kg
1x5x10kg
1x5x20kg
3x5x35kg

Pendlay Row

1x5x12kg(bar)
1x5x22kg
1x5x32kg
3x5x42kg

Accesory Exercises

Assisted Chin-Ups: 3x8-20kg
Assisted Dips: 3x8-20kg
Weighted Hyperextensions: 3x8+10kg
Bicycle: 15mins+Astro

Meals

Breakfast(7:45am):
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch(1:00pm):
Chap Fan with Vege & Sweet Sour Chicken + 2 spoonfuls of rice

Pre-Workout(5:00pm):
Chap Fan with Vege + Egg + Sambal + 4 servings of rice

Post-Workout(9:00pm)
2 eggs fried with Carotino Oil + fried meehoon
4 Scoops of Soy Protein + Multivitamins + 2 capsules of Salmon Omega

This post has been edited by halglory: Mar 14 2007, 12:05 PM

nop...i was doing squats n military press at the smith...due to some idiot hogging the squat rack

i almost broke my back doing the military press...gonna use lower weights to correct my form when on the squat rack...
lol...will edit...

This post has been edited by halglory: Mar 14 2007, 12:08 PM

i do my chin ups n dips on a machine...assisted chin ups with 20kg weights means 20kg counter weight...so i feel 20kg lighter when chinning n dipping...

Like these?


i think i saw them in fitness concept...

sorry, that i dunno...i just saw it from the window...thought it was a normal lifting belt...lol

i would love to...but IOI's kinda far for me...i'll be in SPK though...maybe one of these weekends?

Maxis...hmm i might be able to...will PM ya if i can make it...

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...

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

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...

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

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

lol i almost broke my back doing that...

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

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...

Yea kinda...gonna retry on friday...

Back from gym...

Monday 26/3/07

Rippetoe Workout B

Workout:

Warmup: 3 mins on stair stepper

Squats:

1x5x20kg
1x5x40kg
1x5x60kg
3x5x75kg

Military Press

1x5x20kg
1x5x25kg
1x5x30kg
3x5x37.5kg

Pendlay Row

1x5x12kg
1x5x32kg
1x5x37kg
3x5x47kg

Accesory Exercises

Assisted Chin-Ups: 3x8-15kg
Assisted Dips: 3x8-15kg
Weighted Hyperextensions: 3x8+15kg
Bicycle: 15mins+Astro

Meals

Breakfast(7:45am):
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Lunch(1:00pm):
Chap Fan with Vege + Mayo Fried Chicken + BBQ Pork + 2 servings of rice

Pre-Workout(6:00pm):
Nature's Farm Peanut Butter Granola Bar

Post-Workout(8:30pm)
Nature's Farm Peanut Butter Granola Bar

Post Post-Workout(10:00pm)
Beef Stew with carrots & onions + Vege & Prawns + Multivitamins

Notes:
This is the reset of last Wednesday's Workout...felt good today...good old back breaking pain...


This post has been edited by halglory: Apr 10 2007, 09:29 AM

After missing 2 weeks of gym...i'm back!

Monday 9/4/07

Rippetoe Workout A

Workout:

Warmup: 3 mins on Stepper

Squats:

1x5x20kg Oly Bar
1x5x40kg
1x5x60kg
3x5x75kg

Bench Press

1x5x20kg
1x5x30kg
1x5x35kg
3x5x45kg = PR

Deadlift

1x5x20kg
1x5x40kg
1x5x60kg
3x5x75kg = PR

Accesory Exercises

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

Meals

Breakfast(6:00am):
Vege + Fruit Juice + Soy Protein Powder + Black Sesame Seeds + Multivitamins blended into a cup of nutritious goodness..

Snack(11:00am):
Carrefour Chocolate Granola Bar

Lunch(1:00pm):
Vege + Ketchup Tuna + Steamed Egg + no rice

Pre-Workout(6:00pm):
Natures Farm Peanut Butter Granola Bar

Post-Workout~Right After Workout~(8:30pm)
Carrefour Chocolate Granola Bar

Dinner(10:00pm):
2 Cheesy Buns + Soy Protein Powder + Multivitamins + 2 caps Salmon Fish Oil

Notes:
phew! thought that i have gotten weak over the 2 weeks...felt great! woke up this morning with a slightly smaller stomach

they're cheap la...RM9 for a box of 6 bars...great energy boost...