yeah man, jones is right. took me a whole week to find out my rep maxes. got them all 15s, 10s and 5s.
Its like i followed the instruction to dedicate the whhole workout just to find the rep maxes to see what i can work with. i din check to see if it matches the % of 1RM tho. not important to me...

Still trying to get used to 15 reps workout. by the 10th rep, my muscles feels flushed with lactic acid. prolly cos its been a while since i did more than 8 reps for anything.

i responded well for 5x5? not really.. din really get much size on that. and for 3x5 too.. cos i didn't eat to a calorie excess which i was supposed to.

but anyway, b4 all this i used to squat up to 12 reps no problem. but those days were with light weights around 50-55kgs. now its at 70kgs and 15reps... so its a challenge for me le. especially after squatting only up to 5 reps per set the past 8 months.

Today's workout:
(i forgotten to bring my routine which i wrote down to gym. dang. so i had to do what i remembered. hope i got the weights right... )

Leg Press 15x 65kgs
Leg Curl 15x 35 (lbs?)
Bench Dips 15 xbw+15kgs
Shoulder Press 15x 22.5kgs
BB bent over rows 15x 32.5kgs
Shrugs 15x 42.5kgs
Bicep curl 15x 15kgs
lying tricep extensions 15x 17.5kgs
Calf Press 15x 67.5kgs
Wrist extensions 13x15kgs
Raised legs crunches 15xbw+20kgs

Overall time of workout was around 40-45 mins. Its DAMN short cos its only 1 set per exercise, and rest between workouts is 30-60 seconds. Feels like i should add in a few more exercises to make it reach 1 hour

Calories consumed so far:
Cal: 2386
Fat: 74
Carb: 159
Pro: 254
I'll be feeding on more carbs for the rest of the day.. need to get the ratios right.

Current bw is 63kgs.
bf% is apparently the same at 9.6% (measured in the morning AFTER breakfast)
Altho the bf% is the same as prev week, i feel much fatter and bloated.
hope i measured correctly.

Unfortunately my ignorant noob self refused to eat more while i was on the 5x5 and 3x5

oh well, i guess i have the rest of my life to eat a caloric excess
yeah, still on HST. Just going into my second week. can't really comment alot since i'm only starting my second week. i'll give more feedback when i actually finish the cycle (week 8) or when i see good progress b4 that (hopefully).

This post has been edited by Neek: May 9 2007, 09:21 PM

another workout day

I was feeling damn tired even before working out.. and after squatting... i was just draggin my sorry a** around the gym... dunno how i managed to finish the rest of the workouts.

Squats 15x 80kgs
Incline BP 15x 35kgs
Pulldowns 15x 45 (lbs?)
Deltoid Raises 15x 15lbsx2
Shrugs 15x 50kg
Bicep Curls 15x 17.5kg
Lying Tri Ext 15x 20kg
Wrist extension 15x 12.5kgs
Calf Press 15x 70kg
Raised leg crunches 15x bw+20kgs

Total workout time: 50-55mins.

I'm so exhausted... i feel like sleeping.. only staying up just so i can eat the rest of my req calories for the day

mm got it right, 50kg barbell shrug.

Personally, i prefer db shrugs too... just that the programme requires progressive load, doing db shrugs i can only move 10lbs up or down
where as the bb shrugs can change 2.5kgs up or down...

maybe i should just change to db shrugs anyway...
clean pull eh.. should give that a shot as well. thx.

i can't knock out 15 reps of bw on the dip station. and the supposrted dip station feels .... "unnatural"
its like i put it at 15 lbs support (minimum), but the support feels like way more than that... so i can't get the one in between

Damn, i look and feel fatter than last week, but then my scale weight is STILL 63 kgs... after all the rubbish i ate... looks like i need to eat even more... so much for clean bulking...
KFC, here i come.

thats odd, i dun consider myself to be an ectomorph, seeing that i used to be a fat chubby kid when i was younger.

$%^&* why can't i add half a chicken on fitday.com?!?!?! this is getting annoying...
its all in oz and weird sizes... can't i jsut select a whole chicken and put half
you guys got another site for counting calories which i could use? fitday is getting on my nerves...

Ya, fitday can be a real #$%^& sometimes...
its just that i dunno whats the total weight of the chicken... i ate it in a restaurant..

todays workout, week 3.

squats 10x 72.5kgs, 10x 72.5kgs
incline bp 10x 35kgs, 10x 35kgs
pulldowns 10x 45(lbs?), 10x 45(lbs?)
side delt raise 10x (10lbsx2), 10x (10lbsx2)
db shrugs 10x 55lbsx2, 10x 55lbsx2
rev grip bb curl 10x 17.5kgs, 10x 17.5kgs,
lying tri ext 10x 20kgs, 10x 20kgs,
wrist ext 10x 12.5kgs,10x 12.5kgs,
calf press 10x 80kgs,10x 80kgs

didn't feel so exhausted from the workouts today compared to last 2 weeks (since its only 10reps per set). altho its 2 sets and the total workload is more... its less taxing.

i think i might have ate 3500 calories today... just an estimate...
seeing the scale at 63kgs made me eat so much...

here's what i ate:

meal 1: 6 eggs (2 whole and 4 whites) and 3 slices of wholemeal bread and a waffle. and chocolate (i need more cals!)

meal 2: roasted half medium chicken with mashed potatoes and a LARGE hashbrown (with mushroom and cheese- same size as 3 hashbrowns at Mc D's) (Yes, i had that much potatoes....)

meal 3: roasted chicken breast (5oz) with silce of low fat cheese with 2 slices of wholemeal bread, with ketchup sauce and 2 piece of lettuce. And a chicken pie. (yes, i know cake>pie )

preworkout shake. 1.5scoops of On's whey protein with 5g creatine.
postworkout shake 1 scoops On's whey with 5g glutamine. (yes, i know on's whey ald has glutamine in it. i'm kiasu ) and a small glass of 100+ No, i dun have dextrose to take

meal 4: baked twin sauce rice with beef steak @ wongkok char chan teng. Extra beef. still not enough tho. had HK lai-cha for drinks.

meal 5: 10oz of beef with 4 wholemeal bread and 3 slices of lettuce.

(to be consumed) prebed-time shake: 1 scoop syntha-6.

*if you notice i don't drink milk, its cos i'm lactose intolerant.

This post has been edited by Neek: May 15 2007, 11:20 AM

yes can add extra meat. not alot tho. stingy restaurant... must ask them add extra x2 next time...
should be around rm2.50 i think. was my friend's bday, he paid.. so i'm not too sure le.

Ya man. not worth it... should just carry some whey around everywhere i go...

todays workout:

leg press 10x70,kg 10 x 70kg
leg curl 10x 40, 10x40 (lbs?)
dips 10x bw+2.5kgs, 8x bw+2.5kgs
bb bentover rows 10x 37.5, 10x 37.5kgs
standing shoulder press 10x 25kgs, 10x 25kgs
front db shrugs 10x (55lbsx2), 10x (55lbsx2)
bi curl 10x 17.5, 10x 17.5kgs
lying tri ext 10x 20kgs, 10x 20kgs
wrist ext 10x 12.5, 10x 12.5kgs
calf press 10x80, 10x 80
deadlift 2x120kgs (damnit, i'm getting weaker. at this rate, i'll only be able to do 1 rep at this weight )

was an ok workout.

I ate today:
6 eggs, 4 white and 2 whole, 4 wholemeal bread
7oz baked chicken breast with 1 slice of cheese with 3 slice of wholemeal bread
4eggs, 1.5whole and 2.5white. and a chapati with lotsa dahl.
2 chicken pies
preworkout shake: 1.5scoop of On's whey.
postworkout shake: 1 scoop of On's whey
pasta bolognese
8oz baked chicken breast with 1 slice of cheese with 3 slice of wholemeal bread with extra bolognese sauce on it. yummy!
prebedtime shake: 1 scoop syntha-6
possible midsleep shake: 2 scoop truemass (if i do wake up...) (EDIT: i did wake up... and i did drink it )

This post has been edited by Neek: May 18 2007, 07:44 PM

Today's workout:

Squat 2x 10x 80kgs
Incline Bench Press 1x 10x 37.5kgs, 7x 37.5kgs
Pull Ups 1x 10x bw, pulldowns 8x 55(lbs?)
Deltoid Raises 2x 10x 15lbsx2
db Shrugs 2x 10x 60lbsx2
Preacher Curls 2x 10x 17.5kgs
Lying Tri Ext 2x 10x 22.5 (lbs?)
Wrist Extension 2x 10x 15kg
Calf Press 2x 10x 85kgs
lying pullovers 2x10x 45lbs

Its been 3 weeks on HST. i'm feeling tired allover. feels sore a lil bit here and there on the next day after workout... and it feels great to feel sore
i'm back on creatine again.. so i'm not sure if its the workout or creatine thats making me look more "full" or bloated... even my stomach is sticking out... maybe its all the food i'm eating...
anyways. today scale weight is 64.4kgs... going up a lil faster than i expected... hope its not fats... but as long as its going up, i'm happy.

Update: its been 3 hours after my workout... i'm still stuck working in the office and i'm feeling bloody exhausted. my lower back feels tired too... just feel like sleeping now.. ugh
good thing i have a weekend of rest to look forward to...

This post has been edited by Neek: May 18 2007, 09:57 PM

What a miserable past few days... i think i might be overtraining... i fell sick on saturday... sore throat followed by flu followed by mild fever and cough.
had to take mc from work today
was planning to push my workout to tomorrow.
but then i changed my mind and did it today anyway. Dun worry, i didn't pass out in the gym.

Leg Press 10x 85 , 10x 85
Leg Curl 10x 45 , 7x 45
Dips 10x 7.5 , 7x 7.5
Rows 10x 40 , 10x 40
Shoulder Press 10x 27.5 , 10x 27.5
Shrugs 10x 60 , 10x (60x2)lbs
Bicep Curls 10x 17.5 , 10x 17.5 kgs
Lying Tri Ext 10x 20 , 10x 17.5 (lbs?)
Calf Press 10x 95 , 10x 95kgs
Wrist extension 10x 15 , 10x 15kgs

i ran out of creatine monohydrate.. gotta buy summor.
No idea how much calories i ate today...

Yeah, so sick that i had to spend my precious weekend resting at home...

Unfortunately for me, when i take a break, my str goes down too

btw, i updated my progress on page 1. updated as in how much weight and body fat i gained.

Another workout day:

Squat: 10x 87.5kgs
Inc BP 10x 40kgs
pullups 10x bw
side delt raise 10x (20lbsx2)
db shrugs 10x (65lbsx2)
preacher curl 10x 20kgs
tri pulldown -rope 10x 20(lbs?)
wrist ext 10 x 17.5kgs
calf press 10x 100kgs

Only one set for all workout today.. not too bad overall...

Today's workout:

Leg press 10x 90kgs
Leg curl 10 x 45(lbs?)
Dips bw+ 7.5kgs, 10 x bw
Bent Over Rows 10x 42.5kgs, 10x 42.5kgs
Standing Shoulder Press 10 x 30 kgs
Shrugs 10 x (65lbsx2)
Preacher Curl 10 x 22.5kgs
Tricep pushdown -rope 10 x 20(lbs?)
decline bench tri extension 7x 22.5kgs
Wrist extensions 10 x 17.5kgs
calf press 10 x 110kgs
Front deltoid raises 15 x (10lbsx2)

Overall a good workout... had some extra energy which explain some extra exercises compared to the normal routine i used to do.