foam rolling? where to buy the rollers?

I am currently looking around. Should try looking around fitness stores though.



This post has been edited by shanecross: Feb 21 2008, 06:11 PM

Day 4 Bulking.

I had these sluggish feeling eversince I started, I am wondering if its the carbohydrate spike that is causing such sluggish feelings. Okay put things aside. The bulking is giving quite an impact on my regular once a week interval training ( 2 fast 1 faster pace x 6 ) . I am feeling full etc. I am feeling a little relaxed eversince this new routine which is M,W,F whereas my old routine was M,T,TH,F. The too relaxed is giving me the worries that I am undertraining, but I`ll give it a month and see how it flows, its pretty too early to say anything.


I was practically busy in college today, I had to pack my tuna+PB+mayo in a tupperware bowl, some weetbix + the goey bars i made ( pretty sticky ). Damn, I had to steal sometime to eat, everyone is starting to give me the kickass stare when I go out every 15-20 mins to fukkin pee. Yeah, I have been drinking a lil extra water, thanks to Malaysia, the heat.


Article of the Day

25 Method
I`ll post any more updates tomorrow when I complete my upperbody workout.



This post has been edited by shanecross: Feb 22 2008, 03:13 PM

Day 5 Bulking - Friday

I had a 4 scrambled eggs and 2 w.wheat toast for pre workout and felt like taking a shit all the while. Damn those eggs. lol !

Now lets get off topic for a moment, I am actually planning to pursue a Bachelors Degree, however I am in a dilemma to either choose the UK, USA, or end up in Aussie, it may sound a little cliche but dude, we are talking big money here, this aint no public local uni. The course are priced about the same in all 3 countries ( 150,000 MYR excluding accommodation etc). Well, I still have time to decide before I graduate this year hopefully pursue a degree by next year.


________________________________________________________________________________
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Skip the dilemma shit, this is how my final day of week 1 went down ;

Bodyweight Dips

6 x 4

Straight Bar Pushdown

15 x 10 x 3

Assisted Chinups ( 25lbs assist! man ! I gotta work on this )

12 x 4

DB Shoulder Press ( Seated ) I just feel that standing gives a lil more hit to your posture.

30 x 8 x 3

Barbell Curls ( First time doing curls for the past 9-10 months I have been working out. tongue.gif )

40 x 8 x 4

Abdominal Circuit Training ( 10 reps each )
- Hanging knee raise
- Leg Raise
- Swiss Ball Crunch
- Lying Leg Raises
- Regular Crunch



I havent had the time to read an article yet today, I`ll post one later.








w/r

For your studying purposes:

US:
Pros
- Lots of Universities to choose from.
- Course usually consist of assignments, very good for experience and work.
Cons
- Extremely far away from Malaysia.
- Study Visa for the US can take forever to obtain.(sometimes six months and above.)

UK:
Pros
- Also lots of Universities to choose from. Excellent Universities like Cambridge, Imperial College and Oxford are extremely difficult to get into.
- Very familiar study methods with Malaysia since ours based on Commonwealth country.

Cons:
- Probably the most expensive compare with the rest.
- Also quite far away from Malaysia, 16 hours flight if not mistaken.


Australia:
Pros:
- Decent amount of Universities to choose from, excellent universities are not as difficult to get in compare to UK. (for eg. Melbourne University, ANU, Adelaide and so on.)
- Probably cheaper than the other two options.
- Closer to home, 7-8 hours flight
- Very familiar study methods with Malaysia since ours based on Commonwealth country.

Cons:
- Excellent Universities not as prestigious as the UK option.

May I enquire what degree are you pursuing?

Cheers

I am looking more in Sports Studies (coaching etc ) or Human Movement Science .

I am actually planning to reside wherever I end up studying upon completion.

UK eg; Sunderland Uni has a pretty good career path(working @ Sunderland AFC etc), Whereas Australia do have lots of options as well which includes the United States which is equally good eg; Indiana State Uni, Upper Iowa Uni.

The only deal now is financially, I might end up opt for loans.

Oh yes btw, I come from an Art&Design background though, so its another different ball game for me and I am ready for some ass kicking studies.

Oh that's a good plan.

Sorry I can't be any help to you as I have no knowledge or experience in the degree you are seeking.

I can recommend you a person from Fitness First Manulife who did something of similar and managed to stay in Adelaide, Australia as a personal trainer.

His name is Simran, manager from Manulife gym.

PS. You'll have to adapt and adopt the western culture to stand a chance there.

Cheers

Thanks, do you by any chance have his e-mail etc? Please do PM me if you do.

bro 40 x 8 x 4?

means 4 exercise x 8 sets x 40 reps? wat??

40lbs x 8 repetitions x 4 sets

I made another set of protein bars, and amazingly it did not go old flimsy, pretty tough. ohhohoho awesome ! I`ll post a visual tomorrow.

There ya go. Packed with 240 calories , 8g Fat , 28g Carbs , 16 g Protein per bar, this is I must say an ideal bulking bar.

Pardon the poor presentation, still working on it




This post has been edited by shanecross: Feb 24 2008, 08:06 PM

Week 1 OVER.

Current weight 71kg as measured without any fluctuations 1st thing in the morning.

Its a real morale boost when seeing your weight going up as planned but how much muscle or fat I put in the process will have to be calculated once my caliper arrives.

I had some beef soup with approx 400g of blade cubes, low carb white rice, potatoes, chicken etc for the weekends. Oh yes I had a few sticks of Yong Tau Foo from the local shop nearby. Going to have another cheat meal b4 Monday comes up.

The bars that I made were a really good help in boosting some calories. Real good stuff.


Wishing me and everyone else luck in fitness and life.


This post has been edited by shanecross: Feb 25 2008, 03:32 PM

Day 8 .

It was a challenging week, and there are more to come. I am all geared up for Week 2. There will be no caloric boost this week. I decided to go on a fortnight basis. gradually increasing 150-200 calories, no-one wants excessive fat gains eh. I came across this website and thought that I should share this with everyone else Randy Gage.

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Its time for some figures

B.B.P

57.5 x 4 x 5

D.B.P

35 x 8 x 4

Straight Bar Row

40 x 12 x 1
35 x 12 x 2
30 x 12 x 1

Bent Over Cable Flyes

5 x 12 x 4

SBC ( weighted + 20lbs )

12 x 4


I believe 60kg bench press sounds pretty realistic by next week or the week after.
_________________________________________________

it will arrives next week....lol..
be patience ya

BTW, you aim for strength or bodybuild?

Chow

No worries.

I am actually aiming for 80-85kg. So when I cut, I would predict approx 5kg loss. I am trying to go as clean as possible during my bulk. The only shit during bulking is my pants would be a lil tight. . I am aiming for some good solid strength. Once I have achieved such strength, I would be able to cut easier with the amount of muscles that I have gained during my bulk. So, its strength, then bodybuilding.

Meals Update Day 9

Meal 1 - 1 protein bar, oats + milk + 1 tbsp of splenda

Meal 2 - 2 protein bars (( I was pretty busy at that time so this was the closet that i could go) Easily 40g protein

Meal 3 - 5 cups of milk ( I was pretty busy at that time so this was the closet that i could go) Easily 30g protein

Meal 4 - 6 oz chicken breast, 1 whole wheat tortilla, veggies

Meal 5 - Quarter Pound Pattie, 1 medium can of baked beans , 1 slice of american cheese

Meal 6 - 2 cups of milk, 4 whole eggs, 1 scoop of protein powder , 4 ice cubes. Blend ! (awesome organic taste )


I am actually trying to hit 300grams of protein per day, it sounds achievable within this week.

This post has been edited by shanecross: Feb 26 2008, 11:25 PM

@TS: what is BF%?

body fat percentage = BF%

hey shanecross. how does ur protein bar taste?

Its actually homemade, it taste pretty good, a mixture of PB,Honey,Rolled Oats, Protein Powder and a dash of milk.