Welcome to my humble world of working out. For those who know or don't know me, I used to be very fat. However, I managed to shed off 20++kg which was like a dream come true. That was my first goal and I managed to achieve it with proud. Anyway, I'm setting my new goal now, which is:

GOALS:
1. Substitute those leftover fats with muscle mass.
2. Build a nice and defined abdominal muscle.
3. At least has 3 girls having a crush on me and I'm that insensitive jerk who has no clue about it or don't have the slightest feeling for them.
4. Kill a boar with my bare hands.
5. World domination with my sweet sweet muscle.

Ok. That's about it. I think I'm gonna have some problems with goal number 3 but others sound alright.

1st Day 16/08/08 (Prepare to face hell)
Workout:
7:00am - 1 hour of jogging. When I feel tired, I just walked until my strength recovered.
Exceptionally tiring since this is my first day or working out. My legs are so sore that I wobbled when I stood.

12:00am
Sit-ups - 50 times
Crunches - 50 times
I slept very late because I have some readings to do. Before sleep, I always do crunches and sit-ups. It's has become my habits.

Meals:
08:00am - 1 bowl of cereal, 1 glass of milk.

12:00pm - Bread with peanut butter and cheese.

06:00pm - Wantan Noodles.

Oh shit, I actually ate 3 meals . Ok, 1 to be precise. Oh, I remembered, I was watching 2 movies with my friends at KLCC, WALL - E and Zohan from 1pm to 6pm. The movies were nice. It's totally understandable to skip meal.

Oh this is the picture of me taken by my webcam. It's kinda blurry but if you take my picture with a high-tech ultrashot camera with supreme sharpness, you can actually see my distinct features of Brad Pitt and George Clooney. Too bad it was taken by a webcam but I still look nice. This is a photo of me collapsing in front of my books when I was so tired reading them for 3 hours.

---

Added on August 19, 2008, 10:18 pm2nd Day 17/08/08 (Meeting the Big Daddies for the First Time)

My very first day of gym. I was really excited. ( Excited as in 99.9% nervousness, 0.01% feeling troublesome) It's like a feeling of helplessness as you're walking to a butcher factory.

Meals:
08:00am
A bowl of cereal, a glass of milk, 2 hard boiled eggs and a piece of bread. (Pre-workout meal)

10:00am
A glass of milk and some breads. (Post-workout meal)

06:00pm
Chicken fried rice with Ice lemon tea.

Wow, look at it, it doesn't take a genius to figure it out that this diet is such a mess. From 10am to 6pm, I was so absorbed in reading that I forgot to eat.


Workouts
8:00am
Since it was first day, I didn't really know what to do and what not to do in the gym.

Squat
Just testing my strength first without the weights.
2x15 (Just the iron bars)
2x15x5kg (OMG, I suck)

Bench Press
4x15x5kg (I totally suck. Even with this weights, I had trouble passing the last 3-4 repetitions)

Deadlift
4x15x10kg

Seated Overhead Press
2x15x5kg
2x12x5kg (I got lazy and super tired)

Chins
0
The website states that I should do 12 reps of chins in my first month of workout. WTF!!! I just skipped it.

Crunch (My favourite work out)
4x20

Cycling 20minutes

12:00am
50 sit-ups
50 crunches

I felt like shit after the workouts. My whole body hurt and I just laid on my bed reading. I couldn't stand or walk.

---

Added on August 19, 2008, 10:58 pm3rd Day 18/08/08 (Pain and Sore Day)
Workout:
08:00am
1 hour jogging
This was super exhausting. I hated it. The pain and soreness from yesterday workout won't subside. Damn it, I had to carry the pain while running. The progress was much much slower. I felt like my legs were broken off once I finished my mark.

12:00am
50 sit-ups
50 crunches


Meals:
09:00am
2 hard boiled eggs, 1 bowl of cereal, 1 piece of bread, 1 glass of milk. (This breakfast is getting monotonous, I want to eat something else)

12:00pm
I glass of milk, bread with tuna.

06:00pm
Black pepper fish rice.

8:00pm
Bananas and milk.

Crap. No veggies. I really need to cook at home instead of eating outside.

---

Added on August 20, 2008, 12:31 am4th Day 19/08/08 (Crowded Day)

Meals
10:00am
Woke up really late. I was having insomnia due to the throbbing pain at my leg muscle.
2 hard boiled eggs, 1 bowl of cereal, 1 glass of milk, 1 piece of bread.

02:00pm
Thai chicken chop rice, some veggies

05:00pm
1 glass of milk, bananas (pre-workout meal)

07:00pm
Chicken wing rice, Ice lemon tea (post-workout meal)

12:00am
A glass of milk

Workouts:

05:00pm
Bench press
4x15x5kg

Squat
4x15x10kg

Deadlift
2x15x10kg
1x12x12.5kg
1x10x15kg

Barbell curl
2x15x10kg
1x12x12.5kg
1x10x15kg

Tricep Extension
1x12x10kg

Chin
0, again

20 reps crunches

20 minutes cycling

12:00am
50 sit-ups
50 crunches

Today was a really busy day. I stayed at the college library from 11am to 4pm just to study for my exam. It's getting harder and harder to keep on. By the way, the gym is pretty crowded.




This post has been edited by x0angelus0x: Aug 20 2008, 12:31 AM

you can actually skip chins, it requires great strength on arms and back to do chins/pull ups. for now, you should concentrate on strengthening your core first.

your diet is seriously lack of protein. try to eat at least 6 meals per day. 6 small yet frequent, rich in protein meal. what kinda milk are you drinking? HL milk?

doing 50 situps/crunches wouldnt do you any good. if i were you i'd just straight jump to bed.

Yup, even an idiot knows my meal lacks of protein. My home is lacked of food right now. Heck, I seldom cook. I should go to Jusco and buy some meat but I feel lazy. I drink Dutch Lady Low Fat Milk, it tastes like crap.

6 frequent meals? I don't know whether I can do that. My life revolves around college life and study life. When I'm too absorbed in my work, I usually forgot to eat until my friends remind me.

Hahaha... you look like a baby boar.
You can always eat at college!... In between classes just run to canteen 1 and pick up snacks. I do that too. My diet for example:

Breakfast (At home 6:30am): 3 slices of wholemeal bread with 2 eggs, milk with whey.

9am: 1 packet Tiger Biscuits with Yoghurt/ Milk. (Tiger biscuits give quite a lot of calories)

11am: More bread/ early lunch.

Lunch: (There's not much eggs to be found in canteen 1. So I rely a lot on the Rm0.70 Herbal Egg...)
Kampung Fried Rice (Got 1 fried egg), 2 more herbal eggs.

Then when I go home around 3-4pm I eat again.

Geez, thanks. I sure hope that's not a compliment.

Where's your veggies and meat?

This post has been edited by x0angelus0x: Aug 20 2008, 11:27 AM

You're joking right? To skip chin-ups?
Don't be so sarcastic laaaa....

I'm sure yeahs4.1 doesn't mean what he said, you should keep pulling at chins. Chin ups, are peculiar movements, it's quite a bit of CNS to pull yourself not just arm strength, so if you don't keep doing at it, you'll never develop the kinestesis ability to execute the movement.
On t-nation.com, there's a very good article about pull-ups and how to develop the ability to do them. It's quite comprehensive and detailed.
Do read it.

Was just quoting an example of a lunch. I do eat mixed rice or other stuff sometimes loaded with protein and veggies. And I eat fruits everyday.
I eat dinner at home so there will never be lacking veggies in my diet.

i wasn't be sarcastic, just that i think it's better for TS to use the strength to do something that he's able to complete. no offense intended.

Most of the articles I read talk about the proper ways of doing pull-up/chin-up (btw, what's the difference?). They all assume you actually can pull-up/chin-up but I'm can't complete it even once. Should I substitute it for pull-down until I have the strength to manage it?

Chin-up is underhand grip (palms face you). This grip involves the biceps the most. It's easier than other grips. (i can complete it for 2 reps)

Pull-up is overhand grip (as oppose to chin-up). A wide overhand grip is hardest grip to use.

If you can't even do one rep of it, do lat-pull down on the machine.

Or ask someone assists u, u grab the bar, bend your knees 90 degrees, and have a partner place his hands under your shins to boost u from the bottom. (i use this way)

If there's no one there to assist u and no lat-pull down station, push a bench in front of the cage(Smith machine). Reach up to grab the bar, then put your feet on the bench. The bench will support some of your lower body weight so that you aren't pulling up all your body weight. Gain the strenght slowy and you'll finally complete a pull-up on your own! Good luck!

This post has been edited by ~ ViViaN ~: Aug 20 2008, 02:20 PM

You can do negative chin ups.

Basically stand at the bottom of the bar, jump up and grip the bar. So now you are at the top of the chin up position (as if you've done a chinup.

Now slowly lower yourself down in 6 seconds.

Try to do at least 1 extra rep every day.

This is the best way to be able to do chinups if you train alone. However if you have a partner, do what Vivian says. Let your partner push you up for 12 reps.

Don't rely too much on the lat pulldown machine though.

Thanks for both of your suggestions. I should test it out tomorrow. I just hope I can at least complete 1 chin-up/pull-up.

Ah, well I know how that feels. Felt dumb every time my coach said "Snatch classic, 8x" but I could only do "Power Snatch"

Anyway, here's an excellent guide to pull-ups from t-nation. One of the few T-nation articles that actually contains good information written with modesty and not the "hardcore" mentality and "marketing" idea.

I have absolutely no idea what are you talking about but thanks for effort to cheer me up.

The articles have a lot of useful information and some of them are really good. I think I can do all these except the "nut cracker" part. I don't have a nut cracker lying around in my condominium. Now, I just need to incorporate the new workouts into my new schedule. By the way, do I need to have variety in my workouts, meaning I should not stick to the same workout all the time but change them constantly?

I say just train the muscles hard, heavy and fast. Just do the squats, deadlifts, benchpress, pull-ups (learn to do it) and overhead presses and rows la....Just stick to this for the moment. By the time you stagnant (3 month of consistent training), you'd have learned enough of your body to modify.

That's why, keep training journals. Or you could talk to us about what you'd like to modify.

Baby boars grow to be tough adult males which have a history of attacking and killing humans..

Wicked. I like the sound of that.

well, i used to have 2-3 meal per days
hunger killing me every 3 hours...lol, remind me to eat something

you have to train yourself to have more meal perday, once you get used of it... your body will set an alarm...lol

The trouble is I just don't feel the hunger. Maybe my stomach shrank from all those weight loss. I also have a really really bad habit, if I'm too concentrated on something (reading, revision, doing homeworks, playing games, etc......), I can survive a whole day without food without even knowing it. Scary

Anyway, I just went to Jusco to buy REAL EDIBLE food. I chose plenty of high protein and low fat products. Not much of selections and had to constantly restraint myself from buying coffee (Serious caffeine addict). Looks like I'm gonna cook from now on......sigh.....hope my mother was here.

And yeah_guyz, did you go to the gym on Tuesday? I don't know which one is you, too many people. Are you that super buffed guy with a tough look or that super buffed guy with a tough look who kissed his biceps every 30 seconds. It's too hard to tell the difference. Asking "Hey, are you that guy from the forum who spent countless hours spamming 2000+ posts?" to every guy I met doesn't seem appropriate either. It makes them feel they have no purposes in their life. Anyway, I just posted my picture so that everyone who recognizes me can give me a helping hand to this newbie.

Try channeling that sort of focus to your workouts. Then tell me you don't feel hungry.

With no further delay, here is my journal.

5th Day 20/08/08 (Obstacle Day)
Workouts:
08:00am
I overslept. Too tired. (Damn Chemistry!)
Jogging for 30 minutes (Since it's quite late, pedestrians are blocking my way when I jog so I have to end early)

Meals
08:30am
2 hard boiled eggs, 1 bowl of cereal, 1 glass of milk

10:00am
Bread with tuna

4:00pm
Grilled fish with garlics

7:00pm
Banana

Before sleep
1 glass of milk

where is ur dinner?

Hmm, you're right. Where is my dinner? I think my dinner is at 4pm because after that I have some errands to run. Not enough time to eat. At least after that, I ate a banana.....haha..ha...ha.......

No worry, my diet for tomorrow is not going to be in this way anymore. I think....... or rather I hope........

This post has been edited by x0angelus0x: Aug 20 2008, 11:25 PM

Where is your lunch? Hahaha... You need way more than that to get buffed. You go to TAR college gym right?

Nope. Currently, I work out at Alpha gym which is in Wangsa Maju. Wanna join?

dun skip meals...--

After browsing through your journal, I like you already. Here's the deal, you can accept whatever training advice given, but if your diet is not dialed in, forget about growing. You are not eating enough, period.

Refer to my journal for samples of my diet. My training regimens may be a tad too advanced for you but it is possible for you to also go on a beginner's bodybuilding split. Adjust it according to your caloric requirements. Don't fret about getting fat from frequent meals, if you work out in the gym with enough intensity, you will be burning off fat and undergoing muscle recomposition.

And no, chins ups are not necessary to build an impressive back. The lat pulldown machine gives you better mind muscle connection (search up the meaning of that). I rarely, rarely do pull ups. Close grip pull downs, wide grip pulldowns, cable rows to the belly, etc. All these contribute to an impressive back. No pull ups, no biggie. No worries.

I feel shy already

Your training is "too advanced" for me? I think it's out of my league. When the incredible Hulk underwent your training, he only managed to complete halfway before he dropped dead. I'm too young to die.

My aim of doing chin-up is not to build a ripped back, instead it's about the feeling of accomplishment when you done it. When I was small, I always envy those people who managed to cross the monkey bar in the playground. So, I think I'm gonna keep trying until I get a complete chin-up. Luckily, you seldom do chin-up because with a body like that, you might destroy the bar.

By the way, your so called "sample of diet" is insane. 20 eggs per day!!!! I think I will die from egg overdose. Just curious, did you put the eggs in the blender and blend it until it becomes sticky and then you know.......drink it..... EWWWWWW........

This post has been edited by x0angelus0x: Aug 21 2008, 02:34 PM

I don't know where's that. I only know a gym there that has a lot of badminton courts. Is it that one? But Rm5 per entry there damn expensive...

I didn't come across any gym that has badminton courts. Anyway, the gym is RM3 per entry. There are ways to come to this gym.

1. Just take the TARC bus (Wangsa Maju) until you reach Metroview Condominium (the next stop after LRT station in Wangsa Maju), the gym is opposite my condominium. It's on second floor and is located beside BRJ (local cafeteria) and many cybercafes. Don't worry, it's not hard to miss.

2. If you take the LRT, stop at the LRT station in Wangsa Maju (obviously), walk along the road with many shop houses and cafeterias at two sides until you reach a junction with traffic light. At the opposite, you can see some big signs (BRJ, Tibun{Cybercafe}, etc), the Alpha is just right there.

3. We can meet up in the college and I can personally that you there.

6th Day 21/08/08 (Stuffing Food Day)

Hehe, I didn't know what came into me today, I was suddenly really hungry, searching for food frantically. Luckily, I bought food supplies from Jusco yesterday just in a nick of time. Maybe, today is my rest day (In term of no revision, no homeworks and light reading) and I was overwhelmed by my hunger since I had a lot of time in my hand. I don't know this good or bad but one thing for sure, I don't want to get fat.

Meals
10:00am
2 hard boiled eggs, a bowl of oatmeal, a banana, a glass of HL milk.

12:00pm
Wholemeal bread with high protein low fat tuna spread, cheese (near zero fat)

02:00pm
Bread with coarse peanut butter.

05:00pm (pre-workout meal)
A glass of HL milk, egg white (yuck......thanks darklight for making me nearly puke, it's like eating your own snot), a banana

08:00pm (post-workout meal)
Grilled chicken breast meat with cabbages with extra garlic and onions. (I cooked it myself and it's delicious. I'm not bragging but I'm an exceptionally good cook and that's one of the reason I used to be so fat)

Before bed
A glass of HL milk

Workouts (Start at 5pm and end at 7pm)


Squat
2x15x5kg
2x12x7.5kg

Bench Press
2x15x5kg
1x12x7.5kg
1x10x10kg

Deadlift
2x15x10kg
1x12x12.5kg
1x10x15kg

Barbell Curl
2x15x10kg
1x12x12.5kg
1x10x15kg

Plank
1x30 seconds
1x20 seconds
1x10 seconds (My legs start to tremble)

Pull-down
2x20x20kg
2x15x30kg

Triceps Extension
1x12x10kg

Dumbbell Lateral Raise
2x15x5kg
2x10x7.5kg

Crunches
2x20

Cycling
20 minutes

I have a question. When I deadlift, do I need to bend my knees or just keep it straight to pull up the weight?

I keep wondering when can I increase the weight, all the people around me are like maniacs, lifting 80kg+ (Shit, that's my mass) as if they are blowing out the candles.

This post has been edited by x0angelus0x: Aug 21 2008, 11:12 PM

lol..i think i saw you in gym..you're cycling around 6.45pm right?
perhaps i am wrong as you said you have distinct features of Brad Pitt and George Clooney
that's a reason i dint go in front and greet you

i am the one who was wearing white jersey.

see the link for proper way of deadlift..alot short clip inside

http://www.bodybuilding.com/fun/wotw52.htm

Yes do increase the weights... No offense but most girls over here do better than you. Currently. You need a more intense workout!~

Read in some magazine that tuna and fish is only good for muscle repairs?

Yup. That's me alright. It's understandable you couldn't recognize me due to the fact that I was having a bad hair day. A really bad one. That's the only reason I can think of.

Oh, I think I saw you. Although through my vision, everyone looks similar (A walking and breathing meatstick. Strangely, this only applied when they are larger than me.) You're that Chinese guy who always do squat first the moment you come in right? The one who thinks he's so great just because he can lift heavier weights than most people. Oh yes, I remembered you quite clearly, unfortu....I mean, it's my pleasure meeting you.

Geez....your word of encouragement makes me feel much more better. It makes me not wanting to bang my head against the wall for my "weaker than girl strength". Nice touch.

John is an A hole !

This post has been edited by kikikilly: Aug 21 2008, 10:53 PM

Really? I have no idea. I just love tuna. It's still protein and protein's main function: growth and maintenance of muscle. So, I don't think you need to find it from a magazine to know it.

what the..... am i?


well, if you see my journal.. i was start with the weight you using now too..

well, my advise, dont have to care about the poundage 1st, do the form correctly
once you familiar with the proper form, it's time to adding poundage

Ok. I forgive you. You do look pretty weak at first.

You want to workout with this guy? lol

I'm very lonely.

i remember my fist bench press was only with the bar and 2.5 or 5kg each side...and i was suffering at that time...few months back la, probably 2 or 3 months back. once u get the 'feeling' u will see the plates increasing everyday,

my 1st bench was 10kg dumbell each hand ...lol perhaps my boob big

but other like deadlift and squat was sucks, very light poundage

Shit. I overslept again. Today supposed to be jogging day. Damn.

What do your "boobs" have to do with lifting the weights?

chest mucles?

it's funny to read the replies between you and yeah_guyz. LMAO

---

Added on August 22, 2008, 8:28 ambelieve me, you dont wanna say that out in public. LYN is full of stalkers

This post has been edited by yeahs4.1: Aug 22 2008, 08:28 AM

I never realized LYN is full of psychopaths. Well, at least you're not one of them. I hope.

We are your friends you'll never be alone again lol

Your diet seems a lot better than the previous one. 6 meals a day isn't difficult right? by the way, how do u consume the egg white? raw?

Ya. raw. It's extremely disgusting. If you like the taste of your snot, you have no problem eating it.

Can you please cook it. It's not good for you, there's a risk of salmonella. And it doesn't absorb fully.

Let see. Salmonella....ah, found it.
Salmonella is a genus of rod-shaped Gram-negative enterobacteria that causes typhoid fever, paratyphoid fever, and foodborne illness.

Oh crap.

Yuck.... there's lots of way to cook the egg, why u want to take it raw?
If u dont want to cook with oil, just boil or steam it lah. aduh.

Food poisoning x 10=Salmonella.

Don't risk it.

Well, it's faster. I saw a lot of people doing it............on television.

DON'T TRY THIS AT HOME.

those taking raw egg is freak...IMHO
if you're one of them go ahead....

raw egg taste like shit, i cant imagine ....yiaks

half boiled egg rocks!!
just take full egg.

Raw egg IS INDEED DISGUSTING !
Try not to take raw egg's , it will lead to Salmonella or something like that.

Boil it until become hard-boiled egg , it is a lot tastier
I can see you are too motivated lol until consuming raw egg. And that is a good thing to be motivated
Keep up the desire

What!? I'm not that motivated to take raw egg. It's just that I was in a hurry and I gulped one down. I think I threw up a little in my mouth.

god.. why would you take raw egg? and why egg white only? you should take whole egg.. just fry it or boil it, wouldnt take you a lot of time right?

He was in a hurry
Lay off already, let the boy be.
Now at least he knows, he'll cook it the next time. I hope.

Ok, ok, I know I'm wrong already. I'll cook the eggs until they are burnt. Satisfied?

Geez.......you guys sound like my mom already. "Francis, wash your hands after going to the bathroom.", "Francis, don't play fire with the dogs.", "Francis, don't make eye contact with gay people, it's contagious."

Fried eggs has more calories than half boiled eggs btw. So depending on what your goals are.

i dont get it, we're giving you suggestion so that you can have the nutrients in better way, better taste and we're considered as 'nagging me like my mum' while you dont blame the method that you saw through TV which carries high risk of getting you warded in hospital for 1 week because of food poisioning?

anyway, for me, no matter how busy i am, i'd try to cook/make my food to be at least no harm to myself. it's not worth risking it. it sucks when i cant train and stop progressing because of illness.

This post has been edited by yeahs4.1: Aug 22 2008, 04:44 PM

Hey, truth be told, if already two people said it's wrong and I said "I get it" and then comes another 3 people pouring comments saying it's wrong some more, even I will get annoyed and just fcuk you guys up.

I don't blame the kid actually. Cheerios.

Lol... you don't have to take eggs y'know. There're always other alternatives. Your diet regimen should be enjoyable as a young trainee else you'll lose interest fast, crash and burn out. You can always go for a well balanced meal; chicken and rice then train an hour to an hour and a half later.

You need to bend your legs. Straighten them at the same time as you straighten your torso. Visualize yourself pushing your legs into the ground. Here're 2 of my deadlift videos:-

http://www.youtube.com/watch?v=fvg3i-g1JzE

http://www.youtube.com/watch?v=BrmSoPKgYEs

Well, ok........I need to apologize for my previous behavior. It's not right for me to accuse you guys as annoying, busybodies, nosy and my nagging mom (one is more than enough) just because you guys are concerned about me. I'm truly, deeply, madly sorry.

FOR YOU!!!!!

It's either you deliberately fuzzed the video or your video camcorder is crap, Other than that, nice video.

This post has been edited by x0angelus0x: Aug 22 2008, 05:49 PM

Haha. There was something wrong with the phone that day. Oh well. =)

After i see this post, especially the bolded line, i like u already coz you got the right attitude here.

Leaving a deep impression to a girl you think is cute....................CHECKED

She's a male in disguise... Lol just kidding. Good to see you hyped up so far. Keep it up!

This post has been edited by John91: Aug 22 2008, 05:40 PM

I used to love them until i started lossing hair... ate 10raw eggs a day..

10 f***ing eggs!!! I guess the picture on your siggy is the "Before" picture then.

7th Day 22/08/08 (Rest Day since I Overslept and Missed Out Jogging)

Meals
09:00am
A bowl of oatmeal, a glass of HL milk, a banana, 2 hard-boiled eggs (NOT RAW)

01:00pm
Wholegrain bread with tuna and cheese

04:00pm
Peanut butter bread

06:00pm
Pepper chicken breast meat with veggies plus extra garlic (another masterpiece from me), a glass of HL milk, a banana

08:00pm
Peanut butter bread

Before bed
A glass of HL milk

Today marks the first week of me surviving the hardcore workout. I feel no significant change yet to my body but my body aches if my movement is too big. I have to resist my tear flowing out each time I walk up a flight of stair.

I can't believe you're able to take raw eggs actually .. they stink so much man ( just by looking at it already stops me from laying a finger on them ) .. For the aches/soreness ... It's normal for a while but if it lasts too long... then maybe you should revise your diet or correct your movements during workout ...

you need more protein in your meals. devide the protein into small portion accordingly to your meal. just make sure there is a steady flow of protein in every meal. with this, your body will have constant flow of energy and protein for your recovery.

remember, when you eat more, your body burn more.

Well, I'm trying my best to be carnivorous since I don't use protein shake. I just hope it's enough for my recovery.

8th Day 23/08/08 (Meeting New People)

Today, I met with Vivian and Danny in Top Fitness Gym. They are awesome!!! You muscular meatsticks out there might be able to lift up the weight which are 2 times heavier than your mass but I bet you muscle brains can't strap your legs on your neck and dangle yourself airborne. Well, she executed it with perfect grace.

Not much of workout today since they both were kind enough to help me going through the basics. I tend to be Notre Dame when I squat and deadlift, so, it's bad, really bad. We went through again and again until I got it right, almost, I think. I really appreciate the aids given by both of them so I wish we can meet again if there's a chance to do so. By the way Vivian, if you ever fed up with Danny (I say IF), don't hesitate to give me a call. I know you have my cell number.

Workouts:
Squat
2x5xOlympic Barbell (Thanks both of them for being restless when pointing out the way to do it correctly)
1x5x22.5kg
1x5x25kg
1x5x27.5kg

Pulldown (Thanks Danny for showing me the method)
1x15x40lbs
1x10x50lbs
2x5x60lbs

Dumbbell Press (Thanks Vivian for helping to keep my form straight)
2x15x5kg

Bench Press (This is cute. They both stood at each side to help me support the weights. Just in case somethings happen)
2x5xOlympic Barbell
2x5x25kg

Cycling
2km in 10 minutes with the load 10lbs

I didn't deadlift because my form was not that accurate. I will try again next time

Meals:
10:00am
A banana, a bowl of oatmeal, 2 hard boiled eggs, a glass of HL milk

12:00pm
Tuna sandwich with cheese.

03:00pm (pre-workout meal)
Peanut butter sandwich, a banana, a glass of HL milk

07:00pm (post-workout meal)
Pepper chicken breast meat with cabbages and extra onions and garlic, an half baked egg, 1 glass of HL milk, a banana

10:00pm
Peanut butter sandwich

Before bed
A glass of HL milk

I can't stress it more, but thanks again Vivian and Danny. Love you guys to the fullest (95% Vivian, errr 5%? Danny)

This post has been edited by x0angelus0x: Aug 25 2008, 11:02 AM

9th Day 24/08/08 (It Ends Tonight)

Today, my one week holiday officially ends and my test is starting in this week. Thus, I'm feeling a little bit sad and down right now. I kept reminisced about the wonderful time I experienced in this whole week, which was basically NOTHING. I still couldn't believe myself actually devoted my sweet time in studying for exams (Well, it's inevitable) and working out in gym. The only marvelous experiences I had was..........hmmm.....Do bone breaking, muscle tearing, pounding pain, body fatigue and nausea count as a wonderful enjoyment. I guess not. *Sigh* The payback better be sweet or I'm gonna go crazy.

Meals:
10:00am
A bowl of oatmeal, 2 hard boiled eggs, a glass of HL milk

12:00pm
Tuna sandwich with cheese

03:00pm
Peanut butter sandwich

07:00pm
Baked chicken with eggs, veggies, a glass of HL milk

Before bed
A glass of HL milk

Tomorrow, it's going to be hell for sure.

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