It felt great to get back in the gym. But there were definitely a few problems encountered.

Workout:
Dumbbell Squats
1x12 7lbs (warm up)
2x12 12 lbs each
3x12 15 lbs

Bench Press
2x12 10kg
3x12 15kg

Seated Row
2x12 Level 7
1x10 Level 8
1x12 Level 8
1x11 Level 8 (failed the last one)

After that, I felt like puking. Felt like I had too much in my stomach that nothing was done with. So, i took some time to adjust myself by jus sitting on the chair and relaxing and controlling my breathing. Overall, very satisfied with my workout, but I know I can do more next time.

Well, its not cable for sure. but the machine there says seated row. And the target muscles were lats and teres.

Let me check it up for a bit.

Edit: I did a check, at bodybuilding.com, and there is no seated row machines. Its similar, but a more accurate thing to say would be its the opposite of a bench press machine. instead of pushing it, you pull it.

This post has been edited by Kyoyagami: Oct 8 2008, 08:47 PM

Today i resumed training again. Bad move. Was still weak from Monday's training. And my body still aches. Nonetheless, here's what happened.

Dumbbell Shoulder Press
1x12 7lbs
5x12 12.5 lbs

Dumbbell Curls
1x12 7lbs
2x12 10lbs

Machine Shoulder Press
2x12 level 6
1x10 level 7
1x8 level 7
1x4 level 7

My food
Breakfast-Oatmeal, Milo, 2 eggs
Lunch- KFC Snack Plate
Tea time-2 white bread, 1 boiled egg
Post workout-2 boiled eggs
Dinner-Rice, fu chuk rolls, tomato beans, sawi, hash browns
Supper- Unsure yet.

Not very satisfied, but understandable. As observed, i've been quite weak already. But I'll get back up for sure.

Monday's Workout

bench press

2x12 10kg
2x12 15kg
1x11 20kg
1x12 20kg

Seated Row
2x12 level 7
2x12 level 8

Dumbbell Squats
2x12 15lbs each

Food
Breakfast: oat, milo, 2 half boiled eggs
lunch: chicken keel in tortilla wrap
tea time: 2 slices of bread with peanut butter, banana, 1 boiled egg
postworkout: 2 boiled eggs
dinner: rice, beef, chicken soup, cabbage and cauliflower
supper: milk, some fries (hungry at 12.50am. LOL)

Remark:
Had fun, but I do wish i did more than just 12 sets of workout. will try to include more on wednesday.

The fries was for fun since I havent had for a while. And yeah, the KFC i took the whole lot. I felt a little guilty, but what to do. I managed to shave off the mashed potatos though. But the bun was hard to resist.

yesterday's workout

Dumbbell Shoulder Press

1x12 7.5 lbs (each) (warmup)
2x12 12.5 lbs (each)
2x12 15lbs (each)

Dumbbell Curls

1x12 7.5 lbs (Warmup)
2x12 10lbs

Food
breakfast= oats, milo, 2 soft boiled eggs
lunch= 2 slices of wholemeal bread and chicken breast
tea time= banana, 2 slices of wholemeal bread, tuna, 1 boiled egg
post workout= 2 boiled egg
dinner= Rice, sambal beef/daging dengdeng, cabbage, fishball and fuchuk rolls soup
supper= Milk, cheese twist.

Remark= Incredibly weak. Unsure why. Also got lazy along the way. Sigh...

Past week's workout

Dumbbell bench press
1x12 7.5lbs (warmup)
2x12 12.5lbs
2x12 15lbs
2x12 17.5lbs (New record)

Barbell Squats
1x12 no weights (warm up)
2x12 20 lbs
1x12 30 lbs

Seated Row
1x12 Level 5 (warm up)
2x12 Level 7
2x12 Level 8

Food
Breakfast= Oats, Milo, 2 half boiled eggs
Lunch= Beef tortilla wrap.
Tea time=Banana, 1 boiled egg, tuna and whole meal bread.
post workout= 2 boiled eggs, tuna
Dinner= Rice, fu chuk rolls, fishballs, cabbage
Supper= Milk.

Remark= Though the food is horrible, I liked what I managed to pull off on that day. Will make better for warm up weights, and today will improve further.

Monday Workout

Dumbbell bench PRess
1x12 10 lbs (warm up)
2x12 12.5lbs
2x12 15lbs
2x12 17.5 lbs

Barbell Squats
1x6 Empty (warm up)
2x5 20 lbs
2x5 30 lbs
2x6 40 lbs

(I decided going for low reps. I just felt like a change of heart. At least I could push out the 40 lbs this time. )

Lat Pulldowns
1x12 level 5
2x12 Level 7

(Then I heard a loud sound on the machine so I avoided it and did seated rows)

Seated Row
2x12 Level 8

Food
Breakfast- oats and Milo.
Lunch- 2 wholemeal bread, roasted chicken
tea time- oats and milo tarik, 2 half boiled eggs
post workout- nothing
Dinner- Rice, Rendang Ayam, rendang Udang, Sawi cooked with Oyster sauce.
Desert- Secret Recipe Moist Choc Cake (Mom's birthday. )
Supper- Mee Goreng.
Before Sleep- HL Milk.

Remarks: In glorious form, I cheated quite a lot. But then again, it's my mom's birthday. So who cares. Hoping that wednesdays workout will be better. Calves hurt during monday's workout, which maybe is because of the lack of protein on the weekends.

Workout was the sh*t. I meant in a bad way because I was totally being unstructured. Though the areas I hit were my arms, forearms, shoulders, and abs, what I did was too trashy for me to believe that anything went into impact. In fact, I even did The Magic 50 (Found at Rosstraining thanks to Pizzaboy) but only for 2 rounds, and only to pancit after that.

Food
Breakfast= Oats, milo, eggs half boiled
Lunch= Grilled chicken breast wrapped in Tortilla
Tea time= Oats, 2 bananas, 1boiled egg.
Post workout= 2 boiled eggs.
Dinner= Black Pepper Steak with fries.
Supper= Beef soup. Lots and lots of beef.
Before sleep= Milk.

So yeah, even the food at dinner was glorious again. Thanks to my cousins taking my family out for my mother's birthday. So, I had fun with the food, but horribly trashy traning. Lacked in motivation, but then again that maybe because I am going back to MMU to continue studies again. So, hoping this works well later.

Workout

Dumbbell Bench Press
1x12 10lbs (warmup)
2x12 12.5lbs
2x12 15lbs
2x12 17.5lbs
1x8 20lbs (the 9th one I couldn't really take the dumbbell up with my left hand)

Squats
1x6 empty
2x6 10kg
(i stopped because my calves were still painful. And it's been a week already.)

After this, i had a very trashy moment since my biceps and abs were still in pain sadly. but i did lat pulldows, seated row, and the pec machine.

food
breakfast=oats, milo, 2 half boiled eggs
snack= 1 big banana
lunch= stir fry beef in tortilla wrap
tea time= oats, banana, 1 boiled egg
post workout= 2 boiled eggs
dinner= rice, fuchuk rolls and fishball soup, mix vege of cauliflower and cabbage, hash brown. then a cup of milk
supper= keropok lekor
before sleep= milk

Hah, the 20 lbs benchmark was broken. but I was afraid of lifting it up in fear of my back giving me problems. But still, i had fun. If only my other body parts weren't in pain...

Today, I ate like a whole lot. There was an open house celebration in the office so yeah, i took a whole lot of fat and protein with me.

Sad case was that my workout only consisted of shoulder presses and curls. And that's it. reason was because the time was getting late.

So yeah, friday will be the last day at work, so the last day also at gym until I get the chance to get back later at MMU. Wish me luck summore!

Weight: 73.5kg
Previous: 73 kg.

New semester, new training. After a week hiatus, I decided to go back to the gym at melaka and resume my training.

Workout
Dumbbell bench Press
1x1X Very light weights.
2x12 15 lbs

Bench Press
3x12 30 lbs
3x12 40 lbs
3x12 50 lbs (New record, since the last rep only felt a little bit harder to push)

Upright barbell Row
2x12 20 kg (new record,the last was just 10 kg's)

Sit Ups
I can't remember how many times, but hopefully near 30.

Food
Breakfast: Oats, 2 half boiled eggs.
Lunch: rice, Ayam goreng kunyit, taugeh, tofu
Teatime: Cake and Milo ( i noe, i cheated a bit)
Post workout: 2 half boiled eggs
Dinner: Same as lunch.
Supper: Gulps of HL Milk.

Happy with results! 5 months working out at company's gym paid off. and now my chest hurts, will resume training on wednesday.

Current Weight: 74 Kg, previous 73.5kg

This post has been edited by Kyoyagami: Nov 11 2008, 05:01 PM

Food on 11th november 2008

Breakfast: Koko krunch, HL Milk.
Lunch: Rice, stir fry beef, taugeh
Teatime: cake, water
Dinner: same as lunch
Supper: Chipster (yeah i noe. Just wanna finish stock up)

Wednesday's training was trashy. I only completed 1 round from The Magic 50 HIIT. The 2nd one failed miserably. then I was doing chin ups, and I could not lift myself up at all.

Did sum shoulder presses along with the machine. The machine attained a new record. So on friday I should be good to go.

Registered for gym, but will only open next wednesday. Expecting huge turn out.

Food
Breakfast: Oats, Milo, 2 eggs
Lunch: Rice, ginger chicken soup, tomato beans with egg
Tea time: 4 slices of wholemeal bread, spreads of Anchor Butter.
Dinner: Same as lunch, but added 2 eggs as post workout.
Supper: 3 slices of bread, spreads of Anchor butter, HL Milk, Vitagen

Skipped training today. didn't really eat much. Just that the lunch and dinner was a bit more on the protein side. I got lazy and it was raining at melaka.

registered for gym. Opens next wednesday. Can't wait to use the dumbbells.

Today was a day where I decided to use all of my body's muscle to do weights that I know I can lift and I don't stress myself up. Since I prefer to train at the gym at night, I'm waiting for my chance on wednesday when it opens again.

Food
Breakfst= Roti Telur, Teh Ais
Lunch= Ayam goreng kunyit, rice, cabbage
Tea time= 3 slices of wholemeal bread, butter
Post workout= Nothing.
Lunch= Replaced the chicken with sweet and sour beef
Supper= Will decide later.

Forgot to post my diet on saturday and sunday. Damn.

Now back in the nightly gym. And it feels fabulous.

Dumbbell Bench Press
1x12 5kg (warm up)
2x12 13 kg
2x12 10 kg
2x12 15 kg

Bench Press
1x12 22.5 lbs (warm up)
2x12 40 lbs
1x12 50 lbs
1x10 50 lbs

Chin up, 3 times. I noe, its horrible.

Then i did some back workout. used cables, seated row.

Food
Breakfast: oats, milo, 2 eggs
Lunch: rice, ayam goreng kunyit, cabbage.
teatime: 3 pieces of wholemeal bread (anchor butter spread, do not buy, has trans fat), HL Milk
Dinner: 2 eggs, same as lunch but more on chicken.
Supper: same as tea time.

Felt terrific after the bench press. Body was aching. Good sign. Stupidly, I wanted to use the 10 kg plates on the dumbbell, but did it wrongly. Could've just used 2 5kg ones. Damn.

Skipped workout on monday, and then wednesday was a case of me sitting home doing HIIT. Though, not much of it. I think I'll be staying home more often considering I am stuck with papers.

3 sets of Magic 50. burpees reduced to 5.

Food
Breakfast: Usual
Lunch: chicken soup, rice, cabbage
tea time: 3 breads, butter, milk
dinner: same but minus cabbage and an omelet
Supper: same as tea time.

My left bicep sort of in pain at the moment. So hoping it does recover so I can do something on friday. Its either lifting or continue with the HIIT i just found.

This post has been edited by Kyoyagami: Nov 29 2008, 01:22 AM

4th round of Magic 50 and I cursed. So I stopped. My heart was pumping like mad though. But it's ok. I felt good.

Some burpees before.
Magic 50 3 rounds.
4th round ended at Burpee number 5.

Food
Breakfast: Usual
Lunch: rice, chicken, beef, sawi
tea time: 3 bread, butter, jam, vitagen
dinner: same as lunch, minus chicken
supper: 2 bread, butter, jam, pepsi. (I cheated, I noe. I craved)

I felt good. Gonna kill that tummy very soon if I keep this up.


This post has been edited by Kyoyagami: Dec 4 2008, 11:11 AM

Added 2 rounds of burpees yesterday. didn't have dumbbell, so couldn't do Magic 50.

Food
Breakfast: usual without eggs
lunch: rice, sambal potatoes, chili chicken
tea time: None
Dinner: Same as lunch
supper: Milk.

Going on horrible diet phase. considering I stay in my room too much now, and walk when I'm headed to class, don't see the need to consume very much. This is the problem with doing a research paper. heh.