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.

I hate not having consistency. But that's what I'm currently in. Yesterday added 50 burpees, and 60 star jumps. Made them multiple rounds.

Food
breakfast: oatmeal
lunch: rice, beef, sambal potato
Tea time: nothing
dinner: same as lunch
9 sumthing: Popcorn
10 sumthing: Roti telur.

Ok, I sort of cheated abit yesterday, that's cuz I went out. man, I jus need Eggs only next time.

its hard to tell yourself to work when you're stuck with a research paper. But when able, I will update my journal once a while.

Normally eating very standard basic portions of meals. Lunch and dinner is normal. But tea time and supper may eat and may not.

yesterday, I told myself to not visit the gym and spend at least 10 minutes working out at home. And it is now stuck as a daily regime in my head.

100 Star Jumps
200 Jumps
10 Pushups
10 Situps

I'll be adding burpees today. Food portions are like normal rest days during my bodybuilding days. I'd probably get back to gym when I'm working later.

Goal: Eliminating the flabby stomach!

1 year later...

barbell bench press
1x12 20kg
1x12 25kg
1x12 30kg

Squats
1x12 20 kg
1x12 25 kg
1x12 30 kg

Dumbbell Curls (both arms, full swing)
1x12 7.5kg
1x12 10kg
1x12 12.5kg

Wednesday is to do back and legs, although I did do squats. And to think of how better to get rid of my flabs. First pack is visible though. haha.

Gosh, a year later only I'm updating. haha. My diet is a little off

Breakfast: Oats, a glass of HL milk
Snack: Banana or apple
Lunch: 2 pieces of bread, 200gms of Chicken
Pre workout: Oats
Post workout: NONE
Dinner: Anything my mother cooks and chalks up on protein.
Supper: I need to start thinking of protein foods.

And I'm trying not to use Whey for this. So again, wish me luck lads. Back at 71kgs compared to the loss to 64kgs.

Dusting this workout log because I need me motivation!

Meals so far:

Breakfast: Koko Krunch with milk, HL Milk 1 glass, 2 half boiled eggs.
Snack: 1 banana
Lunch: Half a wrap. Made of tortilla, steamed with 2 slices of cheese, chicken stirfried in Butter, a little dash of mayo and some greens. WONDERFUL.
Pre workout: The other half.
After workout: 1 banana, 2 eggs
Dinner: chicken rice, chunks of chicken (I'm looking at 15g of protein for this), stirfried bokchoy with fishcakes.
Supper: Fried egg white (yolk was used to make mayo), 2 small pieces of Shihlin street Snacks (Due to its high content of Sodium, i'm having a fever. Hanjing sungguh)

Workout plan:

Warm Up
Arm Circles

Bench Press
1X8 Bar only (20kg)
2X6 20kg
2X6 23.2kg
1X6 25kg

Upright rows
4X6 14 kgs (Bar was 5, so that makes 19)
1X5 19 (Pancitted at this time)

Squats
1X8 Empty
2X5 20kg

(By the 2nd set, my traps were killing me. Had to stop. Still is killing me in recovery. huhu)

This post has been edited by Kyoyagami: Sep 6 2011, 12:06 PM

Due to fever, i didn't really do much. kinda had trashy food too. Lets see how different today is.

7 September 2011

Meal Plan:
Breakfast: Koko Krunch with Milk, 250ml HL Milk, 2 quarterboiled eggs (Its not half. I think the tupperware problem)
Snack: None
Lunch: Taiwan Shihlin Street Snacks' XXL Crispy Chicken (Well, 75% of it.)
Pre workout: 2 eggs
Post workout: An apple
Dinner: Rice, meats, sawi.
Supper: Just HL Milk.

Workout:

Arm Circles

Bent over Dumbbell Row (The twist was that I was lying flat on a bench and pulled up from there)
1X8 10 kg dumbbells (each)
3X6 12.5kg
2X6 15kg

At least I know I can still do 15kgs with ease.

Dumbbell Squats
1X8 10kg
4X5 15kg

This was tough because of the injury on Monday. So it was only for 4 sets.

Tricep Extension Machine
1x8 Level 2
2x5 Level 3
1x5 level 4

My triceps are now killing me.

Back Row Machine
1X8 Level 5
4X5 Level 7
1x5 Level 8.

Level 8 is good.

I stopped and had an apple afterwards.

This post has been edited by Kyoyagami: Sep 8 2011, 09:32 AM