Had some random workout today:

Tried 5X5 today, ramping weights up-to the 5th set. I downloaded the template from bill star 5X5.

I am wondering is this training meant to be like that: the weights for the first day was pretty light. I was supposed to increase the squat from 40kg(1st set) to 66kg(5th set) but it was too light....maybe 5X5 is really not for noob like me...I do not know what weight to start off with...hmmm...

nonetheless, I managed to squat 80kg today, although it was only 5 reps.
new record - 70kg of bench press

This post has been edited by Sp00kY: Jul 19 2008, 01:40 AM

Training starts today again, after much thoughts, I will train as below:

Monday (Back)
Extras: Squat, Bench Press, Pendlay Row

Tuesday (Shoulders)

Wednesday (Chest)
Extras: Squat, Deadlift

Thursday (Arms)

Friday (legs)

Saturday (Full-body)

Sunday (Arms)

The training above is similar to my previous schedule except for the "extras".

hey dude, mind to share your diet to lose down so many BF?

First of all, I dunno is the measurement accurate.
My diet is actually listed in this journal, you can have a look at it. Previously, i did cardio in the morning and workout at night. I have cut down on the cardio lately and I am eating more too.

Control your food intake and workout should lose weight adi. When I mean workout is really working out!!!

hmm.. i dont know man.. but i'd have my BF measurement test in coming weeks.. hope to yield good resut too..

21 July 2008

Diet:

Breakfast: 1 cup of milk, 1 mini egg tart, 1 mini pie, 2 slices of wholemeal bread, 2 eggs + chicken
Snack: 1/2 scoop of whey
Lunch: Alfredo Meatball Spaghetti
Snack: 1/2 scoop of whey + milk
Dinner: 4 slices wholemeal bread, 4 eggs + chicken + 1 mini pastry
Preworkout: 1 scoop of whey
Post workout: 1 scoop of whey + dextrose
Supper: 1 cup of milk

Workout:
15 mins cardio ( 7 mins brisk walk 8 mins HIIT)
PullDown (Machine) 8 X 12
Wide Grip Lat Pull Down 6 X 12, 2 X 10(force set)
DB Bench Press 5 X 12 (almost strength less)
Iso-Lateral Front Pull Down 6 X 12, 1 X 10 (force), 1 X 7 (force)
Row 3 X 12
Crunches with weights 5 X 50 Superset with Bicycle Crunches 5 X 50
Total time: 1 hour 15 mins

Note: Very good workout, short and high intensity!!! Wanted to do squats and pendlay row but the rack was hogged for the entire hour

This post has been edited by Sp00kY: Jul 21 2008, 09:17 PM

22 July 2008

Diet:

Breakfast: 2 cup of milk, 2 slices of bread with luncheon meat + cheese
Snack: 1/2 scoop of whey
Lunch: Rojak Mee
Snack: 1/2 scoop of whey
Post Workout: 1 scoop of whey
Dinner: 6 pieces Yong Taufu, 1/2 bowl of rice
Supper: 1 orange, 1 apple, milk


Workout:
Shoulder
Dumbbell Raise 8 X 12
Dumbbell Shoulder Press 8 X 12

Note: Super short workout that lasted 15mins only


This post has been edited by Sp00kY: Jul 22 2008, 08:41 PM

23 July 2008

Diet:

Breakfast: 2 slices of wholemeal bread + vege + chicken
Snack: 1 cup of milk
Lunch: 4 slices of wholemeal bread + chicken
Dinner: 1 sweet potato bun with kaya + 1 wholemeal bun with PB
Pre workout: 1 scoop of whey
Post workout: 1 scoop of whey + dextrose

Workout:
Cardio 8 mins brisk walking
Squat 6 X 10 (Knee started aching after the last set, hence i stopped at 65kg)
Bench Press 7 X 10
Machine Bench Press 7 X 12, 1 X 7 (force set)
Bicycle Crunches 10 X 50
Cable Fly 5 X 12

Note: Drank a lot of cappuccino throughout the day. Too much of caffeine and I felt sick after that~ I like the pump i get from the cable fly!!!

This post has been edited by Sp00kY: Jul 24 2008, 09:31 PM

24 July 2008

Diet:

Breakfast: Milk
Lunch: Beef steak, 2 eggs, 2 slices of bread, tea
Snack: sushi
Dinner: rice, fish, chicken, vege
Post workout: 2 scoop of whey
Supper: 1 orange 1 apple

Workout:
DB Biceps Curls 12 X 12
DB Triceps Press 12 X 15

Note:Wow, it is damn crowded in MV! Just came back and measure my bf% at guardians. Latest: 65.2kg BF%=14.4%. When can I reach 10%?

25 July 2008

Diet:

Breakfast: Milk, 2 wholemeal bread with PB
Snack: 1 rolled oats granola bar
Lunch/Pre workout: 4 wholemeal bread with PB
Post workout: 2 scoops of whey
Snack: pop corns
Dinner: Curry Noodles, milk

Workout:
Squat
1 X 12 X 20kg
1 X 12 X 30kg
1 X 12 X 40kg
1 X 12 X 50 kg
1 X 12 X 60 kg
1 X 12 X 70 kg
1 X 7 X 75 kg
1 X 7 X 80 kg Yahoo...I did more than my BW

Leg Curls
5 X 12 X 60 (duno pound of KG)
1 X 12 X 70
1 X 10 X 75

Leg Extension
5 X 12 X 60
1 X 12 X 70
1 X 12 X 75
1 X 12 X 80

Abs
1 X 40 X 45
1 X 30 X 50
1 X 15 X 60
4 X 12 X 70
1 X 12 X 80

This post has been edited by Sp00kY: Jul 29 2008, 10:17 AM

29 July 2008

Diet:

Breakfast: Milk, milo, 2 granola bars, 2 PB crackers
Snack: Milk
Lunch: Oat with milo and milk
Snack: Milk
Dinner: Instant noodle, vege, egg, milk
pre workout: 1/2 scoop of whey
post workout: 1 scoop of whey
supper: milk

Workout:
DB Shoulder Press
6 X 12 X 15 kg (per hand)
2 X 12 X 16.5 kg

Arnold Shoulder Press
6 X 12 X 15 kg (per hand)
2 X 12 X 16.5 kg

Crunches on swissball
1 X 200

Leg Raise
1 X 20

Note: After 2 days of holiday with superb food, i gained 2 KGS! haha, anyway, i did some squats on saturday and monday.
Workout kinda sux, I am super tired and really need some sleep..crunches was great as I felt the ache yeah! Gonna rest it for today for torture it tmr. Leg raise was nice and slow....

This post has been edited by Sp00kY: Jul 29 2008, 09:31 PM

impressive. Now why don't you scale down your reps and sets a bit, and I'm sure you'll hit 90KG's.

Thanks, scale down means less reps and less sets?

Exactly
Hit your max set for a single. When you get your max,drop down about 15KG's and do 3 sets of 4-5 reps

wow, 2 kg in 2 days! haha

yeah, it is scary right hahahahah time to cut before i hit the beach again next week

I think you made the greatest radical changes among all of us here lol. So disciplined... Pics pics!

Thanks. Pics are available in the previous pages and my bodyspace. Trying to gain my discipline back
Btw, I am trying to adjust my diet too, adjusting the amount of protein to suit my workout

I am trying to increase my poundages for squat, bench press and pulldown... .
Image was taken after a week of rest: I don't see much improvements though

24 July 2008:



This post has been edited by Sp00kY: Jul 30 2008, 04:45 PM

30 July 2008

Diet:

Breakfast: Milk, 2 bananas, 1 apple
Snack: granola bar, milo, 1/2 scoop of whey
Lunch: glutinous rice
Snack: 1/2 scoop of whey, 1 apple
Dinner: Granola bar + oats
Post Workout: 2 scoop of whey + dex
Supper: durians , 1 banana, milk

Workout:

Cardio
Brisk walk 5 mins - 5km/h, gradient 15%
HIIT 5 mins - 30 sec sprint 15~17km/h, 30 sec job 7.5~ 8.5km/h

Squat:
1 X 12 X 30kg
1 X 12 X 50kg
1 X 12 X 60kg
1 X 7 X 70kg
1 X 7 X 80kg
1 X 7 X 82.5kg

DB Incline Press
8 X 12 X 15kg/hand

DB Flat Press
1 X 12 X 15kg/hand
4 X 12 X 17.5kg/hand

Cable Incline
1 X 12 X 45 ( pound/kg)
3 X 12 X 50
1 X 10 X 60

Abs
5 X 100

Note: Feeling very tired today during the DB incline press and didn't managed to do the heavier weights and did only 8 sets. Did only 5 for flat press and cable incline too!! However, set a new record for my squat, next attempt is 85kg or more I love doing cable flyz and I love the stress on the chest!~

This post has been edited by Sp00kY: Jul 30 2008, 09:28 PM

31 July 2008

Diet:

Breakfast: Oats , Milo, Milk
Snack: horlicks
Lunch: pan mee
Dinner: chicken pie, wheat bun, egg tart, 3 eggs
supper: milk

This post has been edited by Sp00kY: Jul 31 2008, 09:33 PM