I don't think I am gaining a lot of weight too HEHE.. eat eat eat and keep eating...

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Added on July 10, 2008, 8:16 am10 July 2008

Diet:

Breakfast: Milk, Salad (cabbage, tuna, 2 crab-stick, 5 eggs (2 yolks), 1 slice wholemeal bread, 1 tablespoon of mayonnaise)
Snack: 1/2 scoop of whey
Lunch: Mee Rojak
Snack: 1/2 scoop of whey
Dinner: quarter rice + 1 wholemeal bread + 2 drumstick + vege + soup
Pre workout: 1 scoop of whey
Post workout: 1 scoop of whey + milk

Workout:
DB Biceps Curl 12 X 7 sets
DB Triceps Press 12 X 7 sets

Note: Bad workout, feeling tired half way through and lost the motivation. I only managed 7 sets this time.
Sleeping early tonight for tomorrow's morning "leg day"

This post has been edited by Sp00kY: Jul 10 2008, 08:34 PM

11 July 2008

Diet:

Pre workout: 2 slices of wholemeal bread with cheese + milk + 1 scoop of whey + dextrose
Post workout: 1 scoop of whey + dextrose
Breakfast: 2 slices of wholemeal bread with PB + 3 pieces of biscuits + milo
Snack: 1/2 scoop of whey
Lunch: KFC Dinner plate (3 skinless chicken, mashed potato, coleslaw)
Snack: 1/2 scoop of whey
Dinner: 1 cup of oats + 2 slices of wholemeal bread with PB

Workout:
Cardio 15 mins
Deadlift 10 X 4 sets
Squat 7 X 2 sets (first time with it, feels weird)
Leg Extension 12 X 8 sets
Leg Curls 12 X 6 sets
Leg Press 12 X 6 sets
Bicycle Crunches 50 X 5 sets

Note: was performing warm down after the workout, and $hit!!! My calve cramped! ahha, i think my legs are just too weak..

This post has been edited by Sp00kY: Jul 11 2008, 07:54 PM

No sir, I am not...

This post has been edited by Sp00kY: Jul 12 2008, 08:50 AM

Discuss more when we meet hehe...

12 July 2008:
Sinful day with delicious food all day long without working out...

13 July 2008

Diet:
Breakfast: Cake + Milk
Snack: Cereal + Milk
Lunch: Spaghetti
Pre workout: 1 scoop whey
Post workout: 1 scoop whey + dex
Dinner: Spaghetti + Chicken
Supper: Apple + Milk

Workout:
DB Biceps Curl 12 X 12
DB Triceps Press 12 X 12
Crunches on Swiss Ball 200 X 5

This post has been edited by Sp00kY: Jul 14 2008, 04:19 PM

14 July 2008

Diet:
Breakfast: Milk + Salad (cabbage + chicken) + 1 slice of wholemeal bread
Snack: 1/2 scoop of whey + apple
Lunch: 2 slices of wholemeal bread + 2 eggs + chicken
Snack: 1/2 scoop of whey, 1 banana pie, 1 apple
Dinner: 2 coconut bun, 2 slices of wholemeal bread + 2 eggs + chicken
Pre-workout: 1 scoop of whey
Post workout: 1 scoop of whey + dex
Supper: 1/2 scoop of casein

New Workout Starts Today
Mon: Legs Wed: Chest + Triceps Fri: Back + Biceps, rest days: cardio
Workout:
Squat 5 X 10
Squat 2 X 7
Deadlift 2 X 7
Leg extension 7 X 12
Leg Curls 6 X 12
Crunches 5 X 50

Note: 2nd time hitting the squat rack and dead-lift. Met a big guy (Steve) and he corrected me on my posture. First time hitting 50kg with perfect form! . Deadlift wasn't that great after squat as I tend to use my back instead of my legs and hips. Crunches was done at slow for full contraction, the outcome is quite good. I am feeling slight muscle hardness on my biceps and i wonder why

Great workout: looking forward to lift again. Should I do Squat 3 times a week? I am changing my training and it is the first day today!:)

This post has been edited by Sp00kY: Jul 14 2008, 09:59 PM

Oh isit? I am doing it(crunches) on the swiss ball. Sometimes, i do bicycle crunches too. Is it not good?

Besides, I use the machines that has weights to train the abs.

I do see result where my abs really did grow a lot as compared. However, i think my abs are getting used to my trainings where i have no feelings over the crunches. I was thinking to take a break and hit the abs again.

However, I dont really understand why u mentioned that sit-ups are better where both are isolation exercise. As long as the abs are being stressed, it should be good isnt it? Please enlighten me.Thanks

This post has been edited by Sp00kY: Jul 14 2008, 04:29 PM

Kinda contradicting bro, crunches harder to do but effective? Why aren't you doing it then? Thanks for the comments and video, will check them out.

I am seriously running out of idea on how to train the abs already. I am seriously wondering does the abs machine (those that can add weights) helps building bigger abs muscle? or just plain strength?
haha

Do let me know if you have found something interesting in abs training!

Maybe I should try suppersetting with other abs training too!hehe

15 July 2008

Diet:
Breakfast: Salad (Cabbage, 2 slices of wholemeal bread, chicken, 1 teaspoon mayonnaise), 1 apple, milk
Snack: 1/2 scoop of whey, 1 apple
Lunch: Curry Noodles
Snack: 1/2 scoop of whey, 1 apple
Dinner: Low carb chicken club SUPERB!


This post has been edited by Sp00kY: Jul 15 2008, 10:57 PM

Haha maybe I am doing it for too long already. The first few times are hard but now I am getting used to it. Yeah, I will try carrying weights ..

16 July 2008

Diet:

Breakfast: 1 cake, milk
Snack: 1 apple, 1/2 scoop of whey (cookies and cream protein blend = awesome)
Lunch: Rice, Chicken, Vege
Snack: 1 apple, 1/2 scoop of whey, 1 coconut bun

This post has been edited by Sp00kY: Jul 16 2008, 04:16 PM

Sigh, I had a super bad workout, cool down very quickly today. No mood at all...sigh..take it as a break for this week ...

Oh ya oh, belum go KFC yet heheh.....will try it la no worries...hehehe

I think it is nice but it is too heavy for me, it is like 700kcal if I've not mistaken. I sometimes just cant finish the whole thing. I think the meat is nice. Try Carl's Junior - low carb chicken club, its nice!

Slack for 1 week feels so weird , haha, gonna get back on track the next week!


Correction: Foldover = 530kcal +

This post has been edited by Sp00kY: Jul 17 2008, 03:14 PM

Yeah

I am not certain if I am going tomorrow hehe, see u if u see me ya? hehe...
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It feels weird being too free without training and i proceed with training my abs at home:). First time i train crunches on swiss ball with weights (holding behind my head) and it feels great. I previously hold the weights in front of my chest. found a new exercise

RM19.90 from tesco.

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".

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!!!