Kinda looking forward to starting college again tho. Get Mid Course over with... then can concentrate back on bulking =p

Lats lats lats lats lats... Zzz... doesn't seem to be getting wider.

Well, good luck. If you somehow see me in college, come and talk to me.

god know you might kill him in college if something going bad? haha

so tomorrow you will be in the Alpha gym? if so meet you there. please dont bring knife

Well, no one has to know about it. Just as long as he don't shove his perfect abs in front of my face, he can live for another day.

Tomorrow sounds cool to me. I'll see you there. By the way, how do you know I have a habit of bringing pocket knife?

This post has been edited by x0angelus0x: Aug 25 2008, 11:04 AM

10th Day 25/08/08 (Lucky Day)

It seems like Lady Luck was with me all along. Two out of three of my classes were canceled, thus I had more time to revise for my upcoming test which is on Friday (Chemistry, I hate you). Since it's a whole new week of schooling, I decided to treat myself something exceptional. Nope, it's not PS3 but sooner or later I'm going to buy it. Instead, I bought myself a salmon. I know it sounds lame for you guys but I sick of eating chicken after mindlessly devouring them for almost a week. I need to try something new before I puke. Besides, salmon is a good source of protein and beneficial for brain too. I'm very proud of myself being able to make something extraordinary out of the salmon. You would be surprise how good it tasted. Seriously.

Workouts:
Squat
1x5xOlympic Barbell
1x5x25kg
1x5x30kg
3x5x35kg

Bench Press
1x5x5kg
1x5x7.5kg
1x5x10kg
3x5x20kg

Deadlift
1x5x10kg
1x5x20kg
1x5x30kg
3x5x32.5kg

Barbell Curl
1x5x10kg
1x5x17.5kg
3x5x20kg

Knee Lift
3x5xBW

Pulldown
1x10x40lbs
1x5x50lbs
1x5x60lbs

Chest Fly
1x8x5kg
1x5x7.5kg

Triceps Extension
1x10x10kg

Crunch
2x20xBW

Cycling
10 minutes. (My legs are beat from deadlift and squat)

Meals
06:00am
2 hard boiled eggs. a bowl of oatmeal, a banana, a glass of HL milk

10:30am
Chicken + veggies + potatoes + rice

04:00pm (Back from library, forgot to eat again ) (pre-workout meal)
Cheesy tuna egg sandwich, a banana, a glass of HL milk

07:00pm (post-workout meal)
Grilled salmon, cabbages with carrots, a banana, an egg, a glass of HL milk (I'm so full)

Before bed
A glass of HL milk, maybe a peanut butter sandwich........

Overall performance for today is kinda good but not that great. I feel my body is starting to adapt itself to my heavy duty schedule. I don't feel any soreness and pain anymore. Is that a good sign? I thought people who work out a lot always have the pain since pain signifies muscle growing. Or maybe they just broke something. I never liked the saying "No pain, no gain". I'll definitely punch someone in the face if they say it in front of me while I'm pushing myself for the last repetition.

Your salmon look good. I am looking forward for a grilled salmon meals.
Your body will slowly adapt itself to the new environment(workout).

Oh yea last tips for you before I go to bed. Do stretching on your body once you wake up, after your workout and before bed . Stretch on arm , back , lower back , hips and leg( quads, calves, hamstring).

Good night baby boar~

Thanks for the tip. Really appreciate it. Btw, I hate that nickname.



This post has been edited by x0angelus0x: Aug 26 2008, 09:11 PM

11st Day 26/08/08 (Arrival of Streamyx)

I'm so happy right now . After months of waiting, streamyx finally arrives tonight. I had urged and rushed them for weeks until they finally gave in. This is due to the fact that my condominium was newly built and there were many complications to install the phone line. Haha, take that TM. 24/7 persistent phone calls really did the trick. There's one problem, my test is coming and I'm a renown internetolic. It doesn't hurt to surf a little bit more........maybe 30 minutes......wait, 1 hour.......or should I make that 2?

Meals

06:00am
A bowl of oatmeal. a banana. a glass of HL milk

12:00pm
Thai chicken rice

03:00pm
Chicken egg sandwich, turkey ham sandwich

08:00pm
Chicken salad

Before bed
A glass of HL milk

wow i like your journal. its a blog + workout journal. more of a diary lol.

very organized.

by the way are u doing rippetoe 3x5? if u are.. its only 1 set for deadlift.. lol

Thanks for the compliment. I have the tendency to write everything down eventhough it's unrelated. It just make this journal more interesting for me to read rather than only record down the dull process during gym. I didn't include all the events in my daily life like an open diary as I always keep my most intimate parts to myself .

12th Day 27/08/08 (Mood Swing)

I had the blues today and I was in no spirit to work out. Plus, the heavy rain added my misery as my umbrella suddenly "collapsed" when I was walking to the bus stop. Anyway, my exam is approaching and I suddenly have this "chill" feeling or rather a precognition of failing (NOOOOOOOOOO!!). Since I was in a hurry for revision, I kinda rushed myself to complete the workouts in gym and this action nearly killed me. When I deadlift, I almost broke my fingers because I lost my grip and I was balancing the iron bar with 3 fingers (Ouch!). It was an accident waiting to happen. Next time, I need to be more cautious.

Workouts
Squat
1x5xBarbell (10kg maybe? I think it's pretty light in this gym)
1x5x17.5kg
1x5x20kg
3x5x25kg
1x4x27.5kg

Bench Press
1x5xBarbell
1x5x15kg
1x5x17.5kg
3x5x20kg
2x4x22.5kg

Deadlift
1x5xOlympic Barbell
1x5x27.5kg
1x5x30kg
3x5x35kg
1x5x37.5kg

Barbell Curl
1x5x5kg
1x5x10kg
1x5x20kg

Dumbbell Curl (Each hand)
1x5x5kg
3x5x7.5kg

Pulldown
1x10x40lbs
1x5x50lbs
3x5x60lbs

Triceps Extension
1x10x10kg

Crunch
2x20xBW

Cycling
2.7km in 10 minutes with load 10

Meals:
07:00am
2 semi-hard boiled eggs, a bowl of oatmeal, a glass of HL milk, a banana

11:00am
Rice with potatoes, veggies and chickens

04:00pm (pre-workout meal)
Cheesy tuna peanut butter sandwich, a glass of HL milk, a banana

07:00pm (post-workout meal)
Char siew rice, a glass of HL milk, a banana (no time to cook today)

Before bed
A sandwich maybe? a glass of HL milk

Running under the heavy rain can really exhaust you out. I hope I don't catch a cold or fever before the exam. I feel terrible.

13rd Day 28/08/08 (Nervous Day)

Tomorrow's the big day. Shit, I shouldn't even online now. Internet addiction can really mess you up *sigh*. I'm gonna make this a quickie and back to study again. Wish me luck for tomorrow. Oh wait, I shouldn't say "luck", it sounds really weak. I'm not a person who depend on luck anyway. All the pure raw power is just what I need for tomorrow. Or maybe a strong black coffee.

Meals
06:00am
A bowl of oatmeal, 2 semi-hard boiled eggs, a glass of milk, 2 pieces of peanut butter whole grain sandwiches, a banana

11:00am
Thai fish rice with potato wedges

04:00pm
Cheesy tuna peanut butter sandwich

07:00pm
Ice lemon tea, fried chicken chop rice

08:00pm
A cup of strong black coffee (Just what I need now)

Before bed (I dunno what's the time I'll doze off, maybe 3am? I'm a night person)
A glass of milk

*Put on the "Study or Die" banner on the forehead" Yup, so long.

14th Day 29/08/08 (Chemistry Done)

The exam for Chemistry is over. Yeah!! Next week, however, I have Physics (Wednesday), Pure Mathematics (Thursday) and Applied Mathematics (Friday) exam for 3 whole days straight. The hardest part has yet to come. Luckily though, Monday is a public holiday so I can maybe rest up a bit. I'm pretty sure I'm gonna die soon.

Meals
06:00am
2 hard boiled eggs, a bowl of oatmeal, 1 glass of HL milk

01:00pm (My recess started at this time, I couldn't do anything about it)
Black pepper fish rice

04:00pm (pre-workout meal)
Cheesy tuna peanut butter wholegrain sandwich, a glass of HL milk

07:00pm (post-workout meal)
Chicken salad, a glass of HL milk

09:00pm
Pineapple biscuits and a piece of Ferrero Rocher (Food of sin)

Before bed
A glass of HL milk

Workouts
Squat
1x5xOlympic Barbell
1x5x27.5kg
1x5x30kg
3x5x35kg
1x5x37.5kg

Bench Press
1x5x10kg
1x5x15kg
3x5x20kg
1x2x22.5kg
1x3x22.5kg

Deadlift
1x5x20kg
1x5x30kg
3x5x35kg
1x5x37.5kg

Barbell Curl
1x5x10kg
1x5x15kg
3x5x20kg
1x5x22.5kg

Leg Extension
1x10x40lbs
1x5x50lbs
3x5x60lbs

Triceps Extension
1x10x10kg

Chest Fly
1x5x5kg

Crunch
2x20xBW

Cycling
10 minutes

After deadlift, my back usually hurts a lot. This may caused by my inaccurate form. I thought deadlift depends more on your legs but when I'm doing
it, my back strains more while my legs don't feel sore at all. This is really strange.

This post has been edited by x0angelus0x: Sep 7 2008, 04:03 PM

15th Day 30/08/08 (Movie Time)

Today, I decided to take a rest and enjoy myself. My friend and I went to the cinema in KLCC to watch a movie. The movie was "Money Not Enough 2" produced by Singaporean. It was really humorous and you guys should really watch it. Although I'm not a big fan of Mandarin movies but this movie is quite good. The ending is kinda sad though. I nearly cried. Yup, nearly.

Meals
10:00am
A bowl of oatmeal, a glass of milk

02:00pm
Aromatic 5-spices chicken, cappuccino

06:00pm
2 peanut butter sandwiches

08:00pm
Noodles

Crap. I didn't eat much today. Well, my whole day was spent in the cinema.

16th Day 31/08/08 (Happy Independence Day)

Happy Independence Day everyone. What did you guys do today. Me? Nothing much. I eat, sleep, eat again and sleep, play Meetoto singing game with my friends (Really cool and embarrassing at the same time) while do some light reading. Yup, that's my Independence Day activities. It's dull and boring just like any other day.

Meals
11:00am
A bowl of oatmeal, a glass of milk

02:00pm
Cheesy tuna peanut butter spread sandwich

4:00pm
Some whole grain crackers

07:00pm
Chicken chop rice

Before bed
A glass of milk

Not much to do for today. Yawn.......boring..........

17th Day 01/09/08 (A New Month)

Yes, another wonderful holiday. After this week exam, I can be free again. Yay!!! Today, I weighed myself for the first time during my 2 weeks of workout, I actually lost 1kg. Nice. I hope that is fat and not my muscle mass not that I have any "real muscle". I can't wait what will happen in 3 or 4 months time . Performance for today is really great and I never felt so alive before. Maybe this is due to the holiday mood since I'm always half dead during gym workout, struggling to bench the last repetition. One thing that makes today workout imperfect is I'm still unable to complete up chin-up. Oh well, maybe next time.

Meals:
11:00am
A bowl of oatmeal, 1 glass of milk

02:00pm
Cheesy tuna peanut butter sandwich

04:00pm (pre-workout meal)
2 pieces of grilled chicken breast meat with salad

07:00pm (post-workout meal)
A banana, garlic grilled fish, mashed potato, a glass of HL milk

Before bed
A sandwich, a glass of HL milk

Workouts
Squat
1x5xOlympic Barbell
1x5x30kg
1x5x32.5kg
1x5x35kg
3x5x37.5kg
1x5x40kg

Bench Press
1x5x10kg
1x5x12.5kg
1x5x17.5kg
1x5x20kg
3x5x22.5kg
1x2x25kg
1x5x25kg

Deadlift
1x5x20kg
1x5x30kg
1x5x35kg
3x5x37.5kg
1x5x40kg

Barbell Curl
1x5x12.5kg
1x5x15kg
1x5x17.5kg
1x5x20kg
3x5x22.5kg
1x5x25kg

Knee Raise
5x10xBW

Pulldown
1x8x50lbs
1x8x60lbs
1x8x70lbs

Seated Dumbbell Press
1x5x5kg
1x5x7.5kg
1x5x10kg

Lateral Raise
1x5x5kg
1x5x7.5kg
1x5x10kg

Triceps Extension
1x10x10kg

Crunch
1x20xBW
1x15xBW+10kg (Suddenly leg cramped at 15th repetition, I had to stop)

There is a bump on my biceps, is that my imagination??????

you have a really good progress

i gain weight after i started work...sian

i have to replan my diet and add more intensity to my workout

18th Day 02/09/08 (Last Day Before Another Period of Exams)

Okay. I just need to make a quick update before bury my head into the loads of books on my bed. After this week, it's freedom. So close and yet so far. No more long winding speech now, back to updating .

Meals
06:00am
A bowl of oatmeal, a glass of HL milk, 2 semi-boiled eggs, a banana

12:30pm
Sweet and sour fish rice

03:00pm
Cheesy tuna peanut butter sandwich, a glass of HL milk

07:00pm
Chicken chop with fries (Taste really bad), a glass of ice lemon tea

Before bed
A glass milk/ strong black coffee Hmm....

I'll never go to the stand again that sells chicken chop. It's super oily, it makes my tummy uncomfortable. I feel like vomit after 1 bite. Yuck!!

hey where did you get your grilled salmon? i love salmon but they are soo expensive. i especially like the smoked salmon sandwich by Dome.

I bought the fresh salmon from Jusco and grilled it myself. I not very fond of eating outside. The kopitiam food in KL is really "heavy" in sense of taste compared to those in Kuching, especially the mamak stall. Cook for yourself is always the smartest choice.