Wow, have not been to health and fitness thread for a while
It's really surprising to see a section dedicated to workout journal
Anyway, since everybody has a goal here
I set my goal to be Gerard Butler or halfway to be Gerard Butler by December 2007
If that is not realistic, well, i want to be 80 kg and 10% of body fat.
Well, i think i should give a little bit of introduction here

I'm 26, standing at 179.5cm, weigh 76kg, and has 13.1%of body fat at the moment.
Hit the gym 3 to 4 times a week.
Do both cardio and weight training.
And abusing protein shake every day, LOL.
Actually i'm trying to bulk up so i'll definitely see my body fat increases in the coming month.

Hope to see more interactions with you guys here.

This post has been edited by xy2610: Oct 7 2008, 10:49 PM

Welcome to the board and good luck on reaching your goals!

with the combination of bf + heigh + weight, you kinda got good shape of body now.

Any pic?

Gerard Butler completed his transformation in 4 months. u still have 8 months to go. sure boleh.

don't forget that he is getting paid to workout...
so he got all the time to do it.

TS here probably is a student/working guy.

all r excuses
but it is true that Gerard Butler got ppl to massage his sore muscles.

i think TS is quite well built because he has low body fat.

Thank you, buddy
I'll do my best


not really
at least, it's not what i want yet, LOL
errrrr, no recent body pic at the moment,

thanks for being supportive, buddy
cant wait till december

hehehe, u r right though
but some ppl can do it without getting paid,

Anyway, hit the gym today
Unfortunately, PT was sick
So I was kinda like a lost sheep in the gym
I did 3 sets of chin up (8 reps), 3 sets of squat (55kg, 10reps) and 3 sets of pec deck (60kg, 12reps)
Hehehe, may be weird combination
rely on my PT too much
I also did a 10 minutes cardio session, initially planned to have a 20 minutes session
Feel a little guilty as i cheated my meal plan on weekend (had two main course for dinner on Saturday and lots of carbs on Sunday too)
Don't think today's workout can shake off any of my guilt
Anyway, will go jogging before going to work tomorrow

that's quite some weight u're lifting there...
this isn't ur first time, right?

u rely way too much on a PT. time to learn urself.

Nah, i started weight lifting in 2002
But i get nowhere bcoz i din know what to do until mid 2004
In fact, i was getting fatter instead of getting more muscular, LOL

If it wasn't for him, i don't think that i would get this far

Anyway, jog for 45 minutes on Wednesday morning
It was a good day to jog in Melbourne
Today, hit the gym again
We used smaller weight with high repetition for push press (3 sets, 20/25/25reps, 30kg)
Did some chin-up (3 sets, 10/8/10 reps), with the last 2 reps in the last set assisted by my PT
Without him yelling at me, i think i would stop at 6, LOL
And V-up with medicine ball catch (whatever it is called!!!! my PT called it ball catching) (3 sets, 20/30/30reps)
Along with a decent 15 minutes cardio afterward
Phew, i love the feeling of being sweaty

oh, u r in australia. PT in australia must be much better than those in malaysia.

Nuo~ Don't underestimate yourself. Think of it this way. If it wasn't for PT's, you might've gotten even farther.

But at least Australian PT's are more credible. Malaysian PT's are as knowledgable as dropped durians.

Have you described your goals to your PT? They seem to be too light for you to hit 80KG's. This is more like a routine for people looking to hit the fitness model 70KG look.

Thx for being supportive, in regard to the underestimate myself thingy,
Yeah, i did tell him that i wanna build mass and cut fat as my body fat was over 22%
Anyway, i'm just being lazy to update my journal
Not lazy at all in moving forward my goal,

I'm going to keep a training log here
Started with my Sunday chest/back training

Flat Bench Barbell Press
Warm Up: 30kg/20rep
60kg/10, 70kg/10, 80kg/2, 72.5kg/6, 72.5kg/6

Deadlift
No Warm Up
45kg/10, 50kg/10, 50kg/10, 55kg/10, 55kg/10

Flat Bench Dumbbell Press
Warm Up: 30/15
50kg/8, 50kg/8, 50kg/7

Wide Grip Lat Pulldown
Warm Up: 20kg/20
60kg/8, 65kg/6, 65kg/5 + 1 partial rep, 70kg/5

Low Pulley Cable Crossover
7.5kg/10, 7.5kg/10, 7.5kg/10

High Pulley Cable Crossover
Warm Up: 15kg/10
20kg/10, 20kg/10, 25kg/10

Tomorrow will hit my Quads, Hamstring, Glute and Calves

My first taste of the WOD from Crossfit

Jeremy

3 rounds 21, 15 & 9 reps

95lbs Overhead Squat
Burpee

I used 40lbs for overhead squat since 95lbs is too heavy for me to do overhead squat and this is my first time to try overhead squat.
Seriously, cannot go too deep for the squat.
Just not used to it.
The burpee is killer too, especially doing 21 reps.
It took me more than 48 minutes to complete the whole routine.

Gosh, how long does it take for people to achieve under 25 minutes limit.
Anyway, glad that I did not give up half way through even though I had a thought of it.

I've added some abs routine after that.
For upper abs, I did decline crunch with 2kg medicine ball. (3 sets of 20reps)
For lower abs, I did weighted hanging leg raise with 2.5kg dumbbell. Most of the time, a bit of swing and cannot achieve full leg raise as this attempt with weight. (3 sets of 10 reps)
For oblique, I opted for side jacknife. (3 sets of 15 reps)

Anyway, can't wait for tomorrow crossfit workout, hehehe

AWGHHHHHHHHHHHHHHH AWESOME!!!!!
You doing Crossfit man! Finally, one person that does Crossfit.

Trust me, when you take 48 minutes to complete the entire routine, the next time yougo back to Jeremy, you'll just take about 30 minutes. And it'll cut to 25 minutes and then about 20 minutes. It'll keep reducing one, but of course it doesn't happen overnight.

When I had my first taste of Cindy, in 20 minutes I only completed 11 rounds. Then I went back to Olympic weightlifting, 4 weeks later tried Cindy again out of complete boredom, I managed 14 rounds. Then when I played a little more futsal, I went back to Cindy and managed 17 rounds. It keeps increasing as your conditioning increases. And don't worry, you'll get stronger too.

Sure DeFranco's going to say this sucks for strength, but Ross Enyamit did a 500LBS deadlift at 165LBS and doesn't even deadlift. His form was a little off because he doesn't deadlift much but he still pulled 3x bodyweight.

Conditioning can work amazing wonders.

Hehehe, two people do Crossfit here now. We are not alone, I guess.

Hopefully, what you said will happen later. I'm really aiming to complete the Jeremy routine within 25 minutes, not next time but a couple of times later.

Cindy sounds a bit scary, as many round as possible within 30 minutes, Hehehe, I may not be able to complete 10 rounds if it comes up.

Even though I'm doing Crossfit now, I will keep doing Strength training. Strength training from Mon to Wed, Crossfit from Thu to Sat.

So far, in my crossfit training, the boys are treating me okay.
The girls seems to be quite hard to tackle, especially Linda, the 3 bars of death.

Anyway, Michael routine for today's Crossfit training

3 Rounds of

800m Run (I ran 1km each round)
50 Back Extension (Have to break it down to 2 sets of 25 reps)
50 Sit Up (Easier than I think)

So it took me 42 minutes to complete the routine.
Gosh, how people can finish them in 25 minutes is really puzzling me. LOL!

Oi,i also do crossfit..

You're chasing two things at a go. Take my word on this, just do crossfit as your focus and strength training as your secondary.

I'd suggest Monday-Wednesday, Crossfit. Break Thursday. Friday and Saturday, compound strength training.

Btw, I don't do Crossfit. I do pure strength/hypertrophy training (ONLY BECAUSE I need to move up to a 85KG category) Crossfit comes once a week when i feel like doing it. Usually, I'll do something very pull-up focused because I really want to develop my pull-up strength.

Oh btw, eat more

I know that I am not alone,
My intuition works its magic

Honestly, I am chasing 2 things at a go, hehehe.
But I will not exhaust myself with Strength Training. Maybe just 12 sets max for each session.
I'll listen to my body. If I'm tire, I'll take an extra day off from strength training.
Thanks for the advice,

Speaking of pull up strength, I need to improve it as well since crossfit always involve 20 to 100 reps of pull up.
Gosh, I can only do half of 20 in my best condition.

I eat quite a lot.
Let's see. Today is my rest day, I'll indulge myself a little bit

I had 1 scoop of WPI and two serving of wholemeal bagel this morning.
Will have a large chicken burger with fries for lunch.
An Apple for tea time.
100g Fish Fillet with rice for early dinner.
3 Eggs, 250g of red kidney beans for late dinner.
250g of Canned tuna with 1 serving of strawberry and grapefruit for late night snack.
3 scoops of Casein Protein before bed time.