You eat yogurt?
Try eating some yogurt or yogurt drink (yakult, vitagen, nestle, etc...)

Yogurt can soothe stomach discomfort. Helps to restore your natural gut bacteria too.

yes ! i thought of that as well, thanks alot for the advice.

Day 21.

I have officially lost 1kg. im back at 71 +/-. Man, I gotta start eating like hell. The whole week has gotten me laid back and being demotivated especially after getting a weigh.

Day 22.

I just got some cottage cheese, some beans and stuff to make some good pancake. And yes I made a brown fried rice + 300gm of chicken + beans +almonds . They were awesome.




Workout was pretty much okay today putting the fact that I just recovered.

Bench (kg)

55 x 4 x 4
60 x 4 x 1

DB press (lbs)

35 x 8 x 3
40 x 8 x 1

Straight Bar Cable Row

35 x 12 x 2
30 x 12 x 2

Bent Over Flyes

5 x 10 x 3

SBC

12 x 4

back to business? i'm back to business starting tomorrow!

yeah, cant stand much longer staying at home even if its a few days. lol !

Why can't you guys stand staying at home and resting man?
It's so nice....resting those tired muscles and joints and brains....ahhh....

eating all the stuff you can find in the fridge and whatever that comes next from mom's arsenal of kitchen goodies....so GOOD!

good to hear that mate!

I rest too much till i lose my consistency. haha. I am no where near my goals, so I gotta put that extra effort .

Day 23




It was a superb start of the day. I have not tested my max rep for my Front Squats and my RDL. I would prefer testing my max rep on a regular deadlift. This will be my last week for my current routine. I am coming up with a new one soon. I am considering Chad Waterbury`s 25 method.

So this is how it went down today.

Front Squats

80 x 4 x 1
85 x 4 x 3
80 x 4 x 1

Romanian Deadlift.

80 x 8 x 1
90 x 8 x 3

Pull through

20 x 10 x 3

DB reverse lunge

30lb x 12 x 4

Plate Pinch

10k`s on each hand pinching for 25-30 seconds x 3


I must say that the RDL shook the bejeevers out of my core today. Well not forgetting the damn front squats. Ahhh ! Lower body days are just full of shit. lol !

hey the plate pinch. u r suppose to pinch 2 plates together. not one lol

true, thats what I actually did, 10kg on each hand.

so 2x5 kg plate? lol i thought u pinching 1 10kg plate. lol

no, i was pinching 1 10kg plate on each hand. lol. hahah.

oh ok. lol pinch 2 plates mate. 1 plate is wrong lol

Right ! thanks for pointing that out mate !

pinch on the smooth side
NOT the side with the "incisions" .......(i can't think of a better word ATM, 3 hours sleep, not good)

ahh..okay. thanks mate. luckily someone did point this out or else i`ll be doing shit all the way.

Final Day of WSFSB Routine - Day 25




Its the final day of my WSFSB Routine. I am going into the Russian Squat Program + a 4-6 reps x 4 sets routine - its actually waterbury. lol ! ( modded a little to suit my routine )

I was feeling the strain in between my chest while doing the dips. Is that common or something isnt right? Well, overall the staleness has came and I know its time to change routines.


Some figures

Dips
8,6,6

Pushdown
10 x 20 x 3
10 x 17.5 x 1

Chinups

6-non assisted
10,10,6,4 ( 15lbs assist)

Shoulder Press
30 x 12 x 3
25 x 12 x 1

Curls

30 x 8 x 3

Abs Circuit

This post has been edited by shanecross: Mar 14 2008, 08:14 PM

I came up with a routine. Maybe you people should tell me if this is an ass kicker?

Monday

R.Squat.Prog

Incline DB Press

4 x 6

Military Press (Standing )

4 x 6

Cable Row

4 x 6

Wed

R.S.P

Deadlift

4 x 6

Lat Pulldown

4 x 6

Swiss Ball Crunch ( This is just to ease things down as you could see the deadlifts should be a killer after squats )

4 x 8


Friday

R.S.P

DB Chest Press

4 x 6

DB Shoulder Press

4 x 6

Pullups

4 x 6


Things are better said than done. Gotta wait till Monday ! Cant wait.