That's one of the many reasons I couldn't be bothered to do bicep curls.
I can cheat, and I will cheat.

Best thing is I can still curl about 50KG's.
But i don't practice curling my cockceps

cockceps, mmm.

25/8/08 - Thursday - Shoulder/Forearms/Traps

Diet:


Dinner:




Workout:

wah, 1 day berapa whey

cheating on last few reps is fine


Chow

50kg bicep curls means u cheat a LOT haha. Judging at your size. But then again, deadlifters carry damn heavy weights. I rather do concentration curls. Can't cheat much. And all stress on biceps.

I really don't think i cheat that much actually...just slightly at the last few reps...

Anyway, not that I give a heck about biceps la....what the heck can you do with big biceps anyway...

Haha yeah. Biceps are actually useless. Need triceps and lats now lol. How many reps you do anyway?

useless? it is used in every pulling movements man......
God created us perfect, none of our parts is useless....lol

Chow

for weekdays, working in office, kinda troublesome to have so many meals..
for weekends, i cook 2 meals already, lazy lah

I said "what can you do with big biceps"
I didn't say they're useless. They have their point, just overly big muscles don't have much of a point especially if they're just in one part of the body. Others all kecik..

And I'm pretty aware it's used quite a bit in pulling exercises.

28/7/08 - monday - chest/biceps day

i decided to interchange biceps and triceps. the main reason is i cant do any triceps workout after my chest workouts. i'm just trying to see if this works for me. i'll have 2 days for my biceps to recover before wednesday, which is my back/triceps(previously back/biceps) day that requires a lot of pulling.

Diet:



Workout:


time used: 1 hour 39 minutes

remarks: my bench press is getting worse. i noticed that i'm not giving 120% everytime i use the barbell to do chest press. i dont really dare to put on more weight as there is nobody to spot me, just in case i'm not able to lift the few final reps. this is some sorta phychological thinggy. man, i need to get rid of this ASAP. by the way, i found out that it's easier for me to fork out 120% if i do the chest press with dumbbells. should i just switch to dumbbells for everything?

29/7/08 - Tuesday - leg/abs day

Diet:
0630: 3 half-boiled eggs + 2 table spoon of carotino oil + 1 cheddar cheese
0930: 1 scoop whey + 1.5 tea spoon of olive oil
1200: fish, chicken breast, vege + 1.5 tablespoon of extra virgin olive oil
1600: 1 scoop whey + 1.5 tea spoon of extra virgin olive oil
1900: japanese dinner set - beef + bean sprout + salmon salad.
*taken in quite some carbs here, especially in the salad dressing. considered this as cheat meal, since i do not have a single one since 2 weeks ago. *
2200: 2 scoop of whey protein shake
2330: 1.5 tablesspoon carotino oil + Vitamin E

Workout:
Squat
1 x 10 x 75lbs
1 x 6 x 115lbs
1 x 10 x 100lbs
3 x 8 x 105lbs

Machine Leg press
1 x 10 x 150lbs
3 x 10 x 190lbs

Seated Calf raise
1 x 10 x 50lbs
3 x 10 x 100lbs

Lying Leg curls
1 x 10 x 40lbs
3 x 10 x 60lbs

Knee / Hip Raise On Parallel Bars
4 x 10

Inclined crunch
3 x 10
1 x 8

Reversed crunch
3 x 10

Front bridge
3 x 1 minute

Time used : 1 hour 20 minutes

Remarks: i felt like i was cheating a lil' when i squat, especially the few final reps.

30/7/08 - Wednesday - off day

Diet:
0630: 3 half-boiled eggs + 2 table spoon of carotino oil + 1 cheddar cheese
0930: 1 scoop whey + 1.5 tea spoon of olive oil
1200: fish, chicken, vege + 1.5 tablespoon of extra virgin olive oil
1630: 1 scoop whey + 1.5 tea spoon of extra virgin olive oil *was way too busy with work until i forgot to take this meal*
1900: steamed fish, brocoli, carrots + 2 tablespoon of carotino oil
2230: 2 scoop of whey protein shake + 1.5 tablesspoon carotino oil + Vitamin E

remarks: noticed that my quads are recovering slow compared to other parts. my abs are kinda sore too, waking up from the bed alone is painful...

I always like the sores.....means i am growing haha, my shoulder still sore from tuesday's training...chest pun sore from yesterday's, how i wish my abs are sore...quads abit sore last night after squatting, today seems ok , maybe i havent climb the stairs yet haha...dude, ur diet is so CLEAN, almost 0 carbs

there are still some hidden carbs in cafe's food, unavoidable
the soreness i'm having is delayed for 1 day before it totally screwed me.. i did abs and legs on tuesday. i hardly felt the soreness until wednesday night before bed. upon waking up on thursday morning, my abs were totally really sore. Anyway, it's better now.



31/7/08 - Thursday - back/triceps

Diet:
0630: 3 half-boiled eggs + 2 table spoon of carotino oil + 1 cheddar cheese
0930: 1 scoop whey + 1.5 tea spoon of carotino oil
1200: cafeteria's food - fish, scrambled eggs, vege + 1.5 tablespoon of carotino oil
1630: 1 scoop whey + 1.5 tea spoon of carotino oil
1900: self-cooked - 250g of lightly fried marinated pork with some green peas and asperagus + 2 tablespoon of carotino oil
2230: 2 scoop of whey protein shake
2300: 2 tablesspoon carotino oil + Vitamin E

Workout:
Deadlift
1 x 10 x 65lbs
1 x 10 x 90lbs
3 x 6~8 x 95lbs

Weighted Hyperextensions (Back Extensions)
1 x 10 x 0kg
3 x 10 x 10kg
1 x 10 x 12kg

Wide-grip Lat pulldown
1 x 10 x 40lbs
2 x 10 x 50lbs
3 x 8~9 x 60lbs

Machine row (mid row)
1 x 10 x 40bs
3 x 10 x 50lbs

Dumbbell row (each hand)
1 x 10 x 6kg
3 x 10 x 9kg

Underhand Cable Pulldowns
1 x 10 x 50lbs
3 x 10 x 70lbs

Seated cable row
1 x 10 x 50lbs
3 x 10 x 60lbs

Triceps extension:
2 x 10 x 4kg
2 x 6 x 5kg


Remarks: wanted to do a few more like dips, pull ups, skull crusher.. but was running out of time, and kinda tired too. i didnt get enough rest these days..

wow a lot of oil u are drinking. Is it ok to drink that much. I'm afraid it will strain the liver.

erhmm.. i dont really know this man. but the it's better than we strain our pancrease to release insulin all the time right?


01/08/08 - Friday - shoulder, forearms, traps

Diet:
0630: 3 half-boiled eggs + 2 table spoon of carotino oil + 1 cheddar cheese
0930: 1 scoop whey + 2 tablespoon peanut butter
1200: cafeteria's food - sardin, chicken, scrambled eggs, vege + 1.5 tablespoon of carotino oil
1530: 1 scoop whey + 1 tablespoon of carotino oil
1830: 3/4 roasted chicken from tesco + 2 tablespoon of carotino oil
2200: 2 scoop of whey protein shake
0100: 1 scoop of whey +2 tablesspoon carotino oil + Vitamin E

Workout:
Seated Military Press
1 x 10 x 45lbs(warm up)
1 x 10 x 55lbs
4 x 8 x 50lbs

Dumbbell shoulder press
1 x 10 x 7kg (each hand)
4 x 10 x 9kg

Seated Bent Over Rear Delt Raise
3 x 10 x 4kg (each hand)
1 x 8 x 5kg

Side lateral raise
1 x 10 x 4kg (each hand)
4 x 10 x 5kg

Front Dumbbell Raise (palm facing down version)
1 x 10 x 5kg
4 x 10 x 6kg

Front Dumbbell Raise (hammer version, palms facing each other)
4 x 10 x 6kg

Standing Dumbbell Upright Row
1 x 10 x 6kg (each hand)
3 x 10 x 7kg

Dumbbell Shrugs
3 x 10 x 25lbs (each hand)
1 x 10 x 35lbs

Wrist curls
5 x 10 x 10kg + ez-bar

This post has been edited by yeahs4.1: Aug 4 2008, 08:15 AM

TS, ur 1030pm meal is post workout ??

ur whey intake is a little like mine, in the office too busy to bother the meal intake. hehe

Ur breafast i would suggest on increasing abit on ur protein. = more eggs.

by the way, ur low carbs high fat and protein diet seems quite nice as well.

i workout from 8.30 until 10pm, so normally 10pm is my post workout shake la. drink on spot after some light stretching.. typo there, should be 10pm.

office hours, cant eat KFC here

hmm.. more protein in breakfast? still not enough? as much as i like eggs, 3 half-boiled eggs makes me feel like drinking soup already
3 eggs = 18g
cheese = roughly 3g? cant remember..
what more to add besides eggs?

tough decision..

p/s: it sounds easy on words, but drinking oil is kinda gross although i finished up 1/2 litter of olive oil already

This post has been edited by yeahs4.1: Aug 1 2008, 04:35 PM