Training log over the years
updated irregularly.

Training History :
5x5 for 12 weeks
Mark Ripptoe's 3x5 routine for the 12 weeks
HST for 7 cycles
Body part split training with GVT incorporated midway
Stopped training for 5 months
Full body training Cutting for 12 weeks (not documented in this journal)

Body part split training - starts at page 22


Details about me:
Body type: Mesomorph
Height: 5' 4.5"

Body stats (BF% Measured using Accu-measure caliper):
Mesured at different times



HST Cycle History


Cutting Session:
12 weeks
16 February 2010 - 15May2010
weight:
bf%:

New Routine: page 22:
Body Part Split Training
Day 1: Back
Day 2: Shoulder and Tricep
Day 3: Leg and Grip
Day 4: Chest and Biceps

Diet: Bulking


This post has been edited by Neek: May 20 2010, 01:20 PM

wow..from what weight to what weight ?

hows mark rippetoe program ?

whats ur conclusion on it?

i found that since i went with this much volume, my muscles are pumped mad and they seem to be able to......how should i say, "protrude" past the skin much more. Keeps me tight. Have fun aight

FINALLY!! congrats. and can i ask u something? ur pictures. ur skin looks crumpled. u use to be fat? no offence. u got nice bod. get those maxes and start it up so i can observe

canopies: what weight to what? the weights i lift?
Mark ripptoe's programme good for gaining strength lo. cos you're required to increase the weight all the time.. so it really pushes you to your maxes. and supposedly to become stronger than your maxes. i say supposedly, cos only SOME of my lifts increased alot more . some other lifts didn't go up much.

Pizza: Muscle flushing!! always feels good and look great in front of mirrors! wahahhaha! For that programme of yours, i'm quite worried of fatigue man.. so many lifts... gotta try it next time to see if i can last the whole month.. hope i dun faint by the second week

Jones: dun worry, no offence taken. And yeah, i used to be fat. was like a round ball when i was a kid. <-- as round as that.
but how you mean crumpled? as in stretch marks? loose skin?

---

Added on April 18, 2007, 11:19 pmGreat my mother just brought back some Melaka mee which i HAVE to eat -.-" ......
its like wanton mee... around 4 thin slices of char siew, 3 small wantons. some fried onions, some green veges and a #$%^ load of noodles...
can't wanton mee be 10 wantons, 20 slices of lean char siew and same (or less) amount of noodles. *sigh*

This post has been edited by Neek: Apr 18 2007, 11:19 PM

I happen to maintain my scale-weight on Rippetoe (bf dropped tho) while lifting crazy weights thanks to keto. It just amplifies that diet plays a very important role. So EAT MOAR. Or else next month I'll be able to squat you

yeah your skin kinda look very loose. got some marks too.

for rippe toe. is a musclemass building program. cuz u r doing your maximum weights with maximum efforts for 3 sets man. not easy shit.

ok, i'll definately be keeping track of this thread

Yummm....very lean and chiseled... I like...

this is a strong motivation for neek from a gal

but i'm planning to put on weight le. so i'll definitely lose the lean look. i'll probably end up looking like i eat nasi lemak for breakfast everyday, and eating stuff like wanton mee/fried kuey teow for every meal

Jones: i dunno bout the skin le.. maybe next time i take something to tighten the skin la.. but then while on ripptoe, i didn't eat enough, so i didn't put on any mass...

eat more, you'll look good when you are about 75kg with muscle bulding. i'm about your weight and look so skinny, damn!

what's ur secret from being round to that, neek?

Secret? no secret le. just will power to control eating, diet and exercise. thats it. no need supplements (altho it did help), theraphy, liposuction and all those nonsense. just dedication. I made the decision to lose weight and i did. thats about it.

yeah neek. mind over body! nothing is impossible

I was waiter-ing for a japanese catering tonight. there were someleftovers and guess what? yeap, you got that right.. i (and the other waiters) ate the extra food (since the host dun wanna tapau)... tasted so good another "cheat" meal ftw! hahaha!

*feeling guilty abit tho... *

This post has been edited by Neek: Apr 19 2007, 10:06 PM

Well you wanted to gain weight right....Generally i like Jap food, IMHO its alot healthier (with the exception of tempura) than typical malaysian food.

cheat meal? i just had 2 ramlee burger

For my bulking stage, i'd need
2362.5 Calories.
256.92 grams of protein,
215.58 grams of Carbs
52.5 grams of fat.
Taken from AST website.

My total food eaten yesterday looks like this:
Total Calories: 1891
Fat: 46
Carb: 159
Protein: 197
It was 2 chicken breast, Oats, whey protein, syntha 6, gardenia bread, 8 eggs (2whole and 6 white) , roast pork and one chocolate tart and EFA oil supps.

Assuming from that bulking calories needed, if i minus 500cals out it should be 1862calories for maintenance. I've hit maintenance level yesterday which is what i wanted (since i'm still on my rest week).

Will start eating MOAR on following Monday when i begin my HST training.

This post has been edited by Neek: Apr 26 2007, 03:58 PM

howley cow so much protein?

Yeah. its supposed to be somewhere between 1.5-2grams of protein per pound of body weight... thats what i read...

If you are bulking, you do not need that much protein. 1 gram per pound will do.

Yes yes, true. Lotsa protein=good. You're gonna go with a 40/40/20? Or a 50/30/20 diet?

Read that t-nation article I posted? I think it's called "The truth about bulking"
Follow what the feller say. Should be good for you. .

Mmmm.....I read this article about Marius Pudzianowski takes nearly 400GMS of protein a day, and look how huge he is now. Apparently, it doesn't matter what your size is or what your workout is (Of course it's gotta be pretty heavy), with loads of protein, you'll grow big.

See you soon at the bodybuilding stage Neek!

Ok, finally completed my first HST workout...
i must say that my body is not usd to 15 reps. after squatting for 15reps i was out of breath... (suddenly i feel so unfit.. ugh... )

Squat 65kg
Incline Bench Press 30kg
Pull Ups 35 (lbs?) on machine
Deltoid Raise 10 lbs x2
Shrugs 40kgs
Bicep Curls 12.5 kgs (thats an empty short oly bar. )
Lying Tri Ext 15 kgs
Calf Press 65kgs

omg.. some of the weights looks so small and light (esp that empty bar for biceps curl... ) this is so embarassing...

Calories consumed so far approximately:
Cal 2289
Fat 60
Carb 186
Protein 235

I still have about 2 more meals to go, and a pre-bed-time casein protein shake to add in

Dang, i'm still al lil blur on how much protein to take. the AST sports science webpage say i shd take 256.92 grams of protein a day.
Then reading from hypertrophy specifc nutrition says 1gram/lbs of bw.
Feel like such a noob. **** it.... as long i get enough calories in a day....


This post has been edited by Neek: Apr 30 2007, 08:34 PM

Hey Neek:

WOW!! 235 g of Protein Per day! That's a lot. Hmm, how do you get them?

What supps are you on? and what natural foods are you gorging?

hi Neek,
may i know what's your height?
your waistline almost like mine, your poundages also
except you squat heavy

Chow

Unlimited: Today i ate 2 chicken pies (homemade with lotsa chicken in it... unfortunately, has lotsa potatoes and fats too... but tastey! yumyum ) 11 ounces of chicken breast (thats one large and one medium chicken breast), 3 eggs (supposed to be more but house ran out of eggs today ) has 3 servings of ON's Whey protein, 1 pre workout and 2 postworkout. and a lil bit more protein from the gardenia bread... 2 slices of bread got 6g of protein.. not bad

Bata: me Height is 5'5"
i'm small framed le.. dats why my waist small... but overall i look small also.. unfortunately.

urghhh...im much shorter
*run away and cries*

Chow.



This post has been edited by bata: Apr 30 2007, 11:42 PM

whats yer height bro?

Bread is good. High in calories and moderate in protein.

But avoid white bread. (High GI).

Just my opinion though.

I eat the wholemeal gardenia bread. so its not as bad as the white bread. wanted to go fot the breakthru bread, but that has less carbs.. and i need carbs since i'm bulking. so i'll stick to this wholemeal bread in the mean time.

im 160cm underweight guy
currently bulking.....
but i run out of money rite now to buy quality foods
lol

Chow.

hey neek , where do u get ur bodyfat caliper? how much it cost

Got it from bb.com about RM85 inclusive of delivery.
Couldn't really find it here.. didn't really bothered to drive up and down to look fer it tho
RM85 for a piece of plastic is not really what i had in mind . but RM85 to be able to tell my bf% more accurately then those machines might be well worth it. just gotta make sure i dun drop that caliper

hey haven't find out those maxes yet? u r taking so long man and why aren't u coming to the meet up?

Oh, i got the maxes, but some of them so low.. i shy to put them up la...
i'll just post up the weights that i lift for the days la..

Sorry to ffk you guys, my friend came back from australia and called me up. so had to catch up with him.

This post has been edited by Neek: May 2 2007, 04:20 PM

Dear diary, today i went to the gym:

Leg Press: 15x 70kg
Leg Curl: 15x 30 (lbs?)
Bench Dips: 15xBW+10kgs
Rows : 15x35kgs
Shoulder Press :15x 20 (yes, its just an empty olympic bar )
Shrugs :15x 40
Bicep Curls :15x 12.5 (yes its just an empty bar )
Lying Tri Ext : 15x14.7kg
Calf Press : 15x 65kg
Deadlift: 5x 105kgs (ok, this was not in my routine, which is why its only 5 reps, its cos i haven't deadlifted for 2 weeks... i just missed this workout so much )
Roman Chair situps: 15x bw+10kgs

This post has been edited by Neek: May 2 2007, 05:19 PM

Hehehe, doesn't it hurt a little having to reduce the weights so much? hahah.....don't worry bro, you'll be goin through the stairs real quick.

Hurt a little? It hurts MASSIVE..... can you imagine standing in the gym curling an EMPTY short oly bar for 15 reps... -.-"
oh well, when thats all i can do for now, can't really complain can only blame myself.
just gotta progress slowly ler

oooo......HST is 1 week, all 15 reps, 2nd week all 10 reps and final week 5 reps eh?

i bangang bangang go and do 15 reps, 10 reps, 5 reps ........i was wondering how in the world people can go thru the entire workout.

I had that same impression when i read the post on HST. but after reading it for the 3rd or 4th time only i really understood what it meant
after that i realised the routine was actually very simple

yeah HST is simple. just use the HST calculator and write a full routine for the next 4 weeks. it should work that way. ur weights are set and fixed for the next 4 weeks.

Yeah , I'm planning to go for Hst after my mark rippetoe also

That guy bryan haycock takes dextrose and whey in his pre workout and post workout . That's why I'm asking noob question again but That GUY DID...

hey wondering do u hv this file...very informative and packed with infos

---

Added on May 2, 2007, 8:50 pmYeah this ....and ....erm Max OT also got

---

Added on May 2, 2007, 8:51 pmcan't upload ...1mb kinda big file

Its FAQ HST downloadable in hst forum . or do u hv msn?

This post has been edited by Canopies: May 2 2007, 08:51 PM

Yeah this ....




Attached File(s)
 HST_Faq_book.pdf ( 502.97k ) Number of downloads: 31
 HST_Faq_book.pdf ( 315.81k ) Number of downloads: 10

Can't download it. says the file is broken and such. i'll pm you where to send to.


This post has been edited by Neek: May 4 2007, 06:41 PM

Dear Diary, today my workout was:

Squat 15 x 72.5kgs
Incline Bench Press 14 x 32.5kgs (couldn't finish this one.. dang! )
Pull Downs 15 x 40 (lbs?)
Deltoid Raises 15 x 11lbs
Shrugs 15 x 42.5kgs
Bicep Curls 15 x 15kgs (its no longer an empty bar... but its still light
Lying Tri Ext 15 x 17.5kgs
Calf Press 15 x 67.5kgs (almost got a cramp )
Abs none ( i was so fatigued that i forgotten to even do my ab workouts...)

Calories consumed so far:
Cal: 1947
Fat: 52g
Carbs: 137g
Protein: 219 g

I'm getting a headache from squatting 15 reps... blood pressure in my head too high (yes, i was breathing on the way down too)
I still don't feel bigger yet... drats...

This post has been edited by Neek: May 4 2007, 07:48 PM

not bad. u started already. 15 reps in a set only?

Yes. for the first 2 weeks, its 1 set of 15 reps for each workout.
then week 3-4 is 1-2 sets of 10 reps for each workout.
then week 1-2 sets of 5-6 is 5 reps for each workout.

dayumm.....cukup kah calories camtu?
eat more la......btw, from the looks of it, you're rellly not conditioned for this high repetition game are you?

here's a suggestion, try cardio'ing. Helped me through my workouts.....but then again, i did my own forms of cardio way before i started off boris sheiko.

Those calories, confirm not enough la... those are for what i ate so far only... got another meal left and a pre bedtime protein shake. so no worries there...

Its just been so long that i've been doing only 5 reps.. so doing 15 reps wallops me nicely... it'll be a while till i get used to it
no worries for me tho...just needs a lil getting used to..

u got ur all 5 reps max, 10 reps max & 15 reps max?
about how many % of 1 rep max is ur 15 reps max?

is it similar to table below?
http://www.bodybuilding.com/fun/1rm.htm

er.. for HST 15 rep max, the guy adviced us to spend sometime finding out the maxes for 15 10 and 5. cuz somethings the calculation doesn't work cuz your muscles aint use to it.

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.

actually i asked the question because i m curious about individual difference in muscle fiber composition, not particularly about HST.

difference in muscle fiber composition? i dont think its about genetics when it comes to that. its about training IMHO.

i agree. it is not only genetics, but also training program. but since Neek haven't done any high reps program before, so it can be safely assumed that it is due to genetics for his case.

Neek response well to 5x5. so i assume that he has mostly muscle fiber type-II, then his 15 reps will be significantly lower than his 5 reps.

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.

i also didn't get any size with 5x5.
i only grew bigger slightly with bodypart splits and sheiko.

but id di grow stronger, a LOT stronger compared to before.

Usually if you do not grow from 5X5, it's an indication that you caloric intake isn't sufficient to support growth.

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.

Even Madcow and Bill Starr have stated that you need to eat like crazy while on that program. Squatting 3 times a week, hell yeah, you better have enough food inside you.

Interesting. Is this still HST? How's it working for you?

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

wow dude ur shrugs! 50kg per hand?

I think he meant barbell shrugs.

mm got it right, 50kg barbell shrug.

y dont do dumbbell shrugs? dumbbell shrugs works for me. always get traps ache after that

i prefer db shrugs
more ROM

bb shrugs, very restrictive.

yeah, especially ur hands are locked. do bb clean pull instead. works the traps power too.

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.

Try power shrug

http://orgs.jmu.edu/strength/JMU_Summer_20...power_shrug.htm

bench dips? why dont u do dips? your gym dont have dip station?

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

i would say do the assissted dips if u have it in your gym. practice the movement and u'll be able to do 15 bw dips pretty soon. TRAIN IT UP!!

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.

need, i tink it's possible for you to go with a dirty bulk, considering your ectomorph nature.
just give it a shot.

shudn't be too hard for you to lose fat too.

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...

i never bother ot count. i just eat and work

Take the total weight of a chicken.
divide with 1/2.

3oz=85GMS i think.

yeah, fitday is extremely tiring. so i gave up using. i tried a few times, and then i said "Ah fck you....i'll just eat protein and more carbs and leave fats out. You can never get too much protein, and chances are, all forms of saturated fat should be left out anyway.

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

if u can maintain this kinda eating, then i guess u'll be around 70KG's in no time. But try gainin about 2.2LBS/week only. (i've been readin bodybuiln articles)

wongkok can add extra meat one ah? add how many bucks?

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.

w00t? 250 for that extra tiny chunk of meat? one scoop of whey at the same price has damn more protein in it lol.

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...

i have to spend whole week away from the the gym. god. my poundages sure gonna drop like biitch