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

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

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...

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.

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

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

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

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

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.

whats yer height bro?

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.

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

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

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

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

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

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.

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..