Didn't do legs last week. Immense drop in strength. Wtf man!

Felt dizzy and nauseous, again, after doing the squats. Had to take a 15mins shut-eye on the couch before I could continue. Haiz.

My lecturer didn't let us go for lunch break today. And I had stuff to attend to after class. So by the time I got home and tapao-ed my KFC and started to eat it was already 4 o'clock. Sucks! And the KFC they gave me 2 AND A HALF chicken breast. I only realized it when I got home and I was like whaa..?!?

Took an overly long nap. Intended to nap for 15mins, ended up being 1hr+ so went to gym kinda late xD


Tuesday - Leg Day (14 April 2009)

Smith Squats
Warm Up
50 lbs x 10
80 lbs x 10

Workout
170 lbs x 12
170 lbs x 12
180 lbs x 10
170 lbs x 10


Leg Curls
68 kg x 12
68 kg x 12
68 kg x 12
61 kg x 13


Standing Weighted Calf Raise Machine
52 kg x 16
52 kg x 16
52 kg x 16
52 kg x 16


Leg Extensions
47 kg x 12
47 kg x 13


-End of Workout-

Total Workout Time: 60 mins


Diet

Breakfast 1: Cereals + Milk
Breakfast 2: 2 Wholemeal sandwiches, 250ml Milk
Late lunch: KFC Dinner plater (coleslaw replaced with mashed potatoes), 2 half-boiled eggs, 3 mini bananas, 200ml Milk
Preworkout: 250ml Milk + Whey
Postworkout/dinner: Rice + dishes
Supper: Undecided

LOL my so-called arms day today damn rojak. Did 2 sets of cable crossovers for chest, and 3 sets of shrugs for traps. Next week will be my rest/deloading week. Feeling really broken nowadays. And tot op it off I'll be playing futsal and tug of war on Sunday, which will hopefully not break me down too badly.

Study, study, study!!


Thursday - Arms/Rojak Day (16 April 2009)

Concentration Curls
30 lbs x 6
25 lbs x 9
10 kg x 9


One-arm Overhead Dumbbell Triceps Extension
10 kg x 12
10 kg x 12
10 kg x 10


One-arm Dumbbell Curls
10 kg x 10
9 kg x 11
9 kg x 10


Triceps Press Machine
85 kg x 12
85 kg x 12
85 kg x 10


Dumbbell Shrugs (Per side)
50 lbs x 15
50 lbs x 15
50 lbs x 15


Decline Sit-ups
BW x 30
BW x 30


Cable Crossovers (Total weight)
25 kg x 12
25 kg x13


Torso Rotation Machine (per side)
35 kg x 25


-End of Workout-
Total Workout Time: 50 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 3 slices Wholemeal bread, 2 slices thin ham, 1 packet Milo
Postworkout: 250ml Milk + Whey
Dinner: Rice + dishes
Supper: Undecided

Lol yeah, I did lesser sets than I am supposed to do under darklight's HVT. Its supposed to be 9 sets for biceps and 9 for triceps but I cut down to only 6 each, reason being my sore triceps always seem to affect my chest day. I am not too fanatical about my arms, so yeah... I am of course hoping to get stronger but with such few sets, strength gains for arms are coming slow. It is still getting stronger, just at a slower rate than it would be if I had whacked it more.

And I can't do 15kg curls. With 30lbs I only managed 6 reps hahaha. Died after that.

Study is always in my mind but I never seem to be able to get to it. The more you delay studying, the more you have to catch up to, and the more you have to catch up to, the more you feel like delaying it. Its a vicious cycle and I know it but somehow, I'm still not studying as much as an ACCA student should. Damn, gotta study more tonite!

Deloading as well as mock exam week.

STUDY!!!!


Deload
Saturday - Chest Day (18 April 2009)

Dumbbell Incline Chest Press (Per dumbbell)
Warm up
7 kg x 12

Workout
30 lbs x 12
30 lbs x 12
30 lbs x 12
30 lbs x 12


Weird(?) Machine Chest Press
45 kg x 10
35 kg x 10
35 kg x 10
35 kg x 10


DB Decline Bench Press (Per dumbbell)
30 lbs x 12
30 lbs x 12
30 lbs x 12
25 lbs x 12


Cable Crossover (Total weight)
15 kg x 12
15 kg x 12
15 kg x 12
10 kg x 12


-End of Workout-

Total Workout Time: 40 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 200ml Milk, 1 slice homemade butter cake
Postworkout: 250ml Milk + Whey
Dinner: Undecided
Supper: Undecided

Played futsal and tug o'war yesterday. Should have had more for lunch. Darn it. Went to sleep right after dinner at 8.30 so didn't have a proper supper. Woke up the next morning at 7.

The event was fun. Didn't make it far with my team for both games but what the heck, we all had fun!

Shoulder feeling sore for the first time ever. My shoulders don't usually feel sore even after shoulder days but after only just a few tug o'war matches, today my shoulders are feeling the strain... Skipped shoulder's deloading today.

Will skip tomorrow's leg deloading day as well.

Study!!!


Diet - Sunday, April 19, 2009
Breakfast: 250ml Milk + Whey, 3 bananas, 4 half-boiled eggs
Lunch: 2 fried chicken breasts
Snack: 500ml milk
Dinner: Bak kut teh


Diet - Monday, April 20, 2009
Breakfast: Cereals + Milk
Lunch: Maggi + 1 egg
Snack: Some chicken meat + vegetables
Snack: 4 half-boiled eggs
Dinner: Rice + dishes
Supper: 250ml Milk + Whey

This post has been edited by wallpaper89: Apr 25 2009, 12:03 AM

Have been skipping workouts for a week now. So that's the end of my rest week. I originally planned to deload but I didn't in the end, due to multiple reasons, so I'll just take it as a complete off week.

There's an event tomorrow and I think I'll be too tired to go to the gym after that. I expect myself to be walking all over Sunway the whole morning.

And then on Sunday and Tuesday, I have full day classes from early morning till the late evening. I'm not sure if I will have the energy to hit the gym after classes, unless of course I stick with lighter weights and higher reps (semi-deloading, I guess?).

Then on Wednesday I'll be having classes from morning till late afternoon, then gotta go somewhere to do something after that.

On May 15-17 will be going for a holiday trip with friends, so I doubt I can work out then, unless there's a well-equipped gym there.

Early June, I'll be having my semester exams. Extremely important. I don't know if I'll still be able to go to the gym then.

Screwed up lah. A lot of obstacles all coming at once.

Diet for the past 2-3 days has been shitty too. Exams from afternoon till evening so can't have in between snacks. Today at least still acceptable lah. Kept buying milk only. Today's diet:

Breakfast: 3 slices Wholemeal bread, 2 mini bananas.
Lunch: Chicken rice + 2 chicken breast
Snack: 500ml Milk
Snack: 250ml Milk
Dinner: Rice + dishes
Supper: 3 half-boiled eggs, 2 slices Wholemeal bread

I've been inactive for one and a half weeks now. Finally have the time to hit the gym. Should be abel to keep this up for 2 weeks.

Lifted like a baby today, aih... But form was quite good la...

Measured my weight today... Dropped 0.4kg, from 73.2kg to 72.8kg, and BF% increased from 13.9% to 14.6%...

Interpreted, it means that I've lost quite an amount of muscle mass over the short rest period (I did do some cardio ie sports and amazing g-race in Sunway though). Boohoo


Wednesday - Chest Day (29 April 2009)

Smith Incline Bench Press
Warm up
Super light empty bar x 10
50 lbs x 10
50 lbs x 10
100 lbs x 5

Workout
110 lbs x 8
110 lbs x 7
100 lbs x 8
100 lbs x 7


DB Incline Bench Press (Per dumbbell)
40 lbs x 10
40 lbs x 8
35 lbs x 11
35 lbs x 10


Weird(?) Machine Chest Press
45 kg x 12
55 kg x 9
45 kg x 10
45 kg x 8


Cable Crossover (Total weight)
20 kg x 13
20 kg x 13
20 kg x 10
20 kg x 10


Push-ups
BW x 10


-End of Workout-

Total Workout Time: 58 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Rice + lots of chicken and pork meat
Preworkout: 4 half-boiled eggs, 3 slices choco raisin bread, 1 banana
Postworkout: 250ml Milk + Whey
Dinner: Rice + dishes
Supper: Undecided

This post has been edited by wallpaper89: Apr 29 2009, 07:04 PM

Aaaaaaaaaa I'm weak! Massive drop in strength, damn... Wasn't expecting such a huge decline. Did the shrugs half-assed. Light weights only. Planning to do proper shrugs on Arms day instead, where I can go full strength with better grip.


Thursday - Back Day (30 April 2009)

Pulldown Machine
Warm up
35 kg x 10
35 kg x 10

Workout
55 kg x 15
65 kg x 9
65 kg x 7
55 kg x 12


One-arm Dumbbell Rows (Per dumbbell)
35 lbs x 15
45 lbs x 11
45 lbs x 11
40 lbs x 13


Close-grip Pulldown
90 lbs x 12
90 lbs x 11
80 lbs x 12
80 lbs x 11


Hyperextensions
+25 lbs x 25
+25 lbs x 22


Dumbbell Shrugs (Per dumbbell)
25 lbs x 20
35 lbs x 20


-End of Workout-

Total Workout Time: 63 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Fried rice + random stuff inside it
Preworkout: 4 half-boiled eggs, 1.5 banana, 250ml Milk
Postworkout/Dinner: 250ml Milk + Whey
Snack: Rice + dishes
Supper: Undecided

This post has been edited by wallpaper89: Apr 30 2009, 07:22 PM

Omfg supermassive drop in strength again. Damn. Could've done mroe reps/weight for lateral raises but my left shoulder's joint was hurting like a b****.

Triceps were still sore from chest, and I felt lazy today so I did machine presses instead of using the dumbbells. Upper chest sore like hell during the first few sets, can feel it straining. Unusual.


Friday - Shoulder Day (1 May 2009)

Machine Shoulder Press (Hammer grip)
Warm Up
15 kg x 10
20 kg x 10

Workout
39 kg x 12
39 kg x 11
46 kg x 7
46 kg x 6
39 kg x 8
32 kg x 10


Dumbbell Lateral Raise (Per dumbbell)
7 kg x 13
7 kg x 13
7 kg x 15
7 kg x 15


Reverse Flyes (Suckd!ck position) (Per dumbbell)
9 kg x 15
9 kg x 15
10 kg x 12
9 kg x 13


-End of Workout-
Total Workout Time: 50 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 3 slices Wholemeal bread, 250ml Milk
Postworkout: 250ml Milk + Whey
Dinner: Rice + dishes
Supper: Undecided

Super huge drop in strength again. Super disappointed, aih... Can't believe 1.5 weeks of inactivity could lead to such a huge drop in muscle mass and strength. Is it like this because I'm an ectomorph or what?

Tried the barbell squats for the first time in one year. All these while I've only been doing it on the smiths. Didn't dare go for heavier weights (not that I could even if I wanted to, anyway) for fear that I may not be able to balance the bar.

Rested for 15-20mins after completing the squats because as usual, I felt nauseous, vomitty, dizzy, etc. Damn it, leg day is a real torture. I need to find a solution to this.

But still, my legs are my best body part for now. Can see that my shoulders have kinda shrinked because of me neglecting it over the past few weeks. Nuuooo... I dun care, next shoulder day must do proper dumbbell presses!

Plans for next chest day: incline smith, incline dumbbell, normal machine chest press, dumbbell pullovers.

Can't eat solid meals today. Got my braces readjusted, the dentist strapped some elastic thing across my rows of teeth. Hurts like f*ck now. Just grazing my teeth gently with my tongue is already enough to summon a world of pain.


Saturday - Leg Day (2 May 2009)

Barbell Squats (Excluding bar)
Warm Up
Empty bar x 10
50 lbs x 10
50 lbs x 10

Workout
100 lbs x 12
100 lbs x 12
120 lbs x 8
100 lbs x 10


Leg Curls
61 kg x 12
61 kg x 12
68 kg x 10
61 kg x 10


Leg Extensions
40 kg x 10
40 kg x 10
40 kg x 10


Standing Weighted Calf Raise Machine
52 kg x 15
52 kg x 15
52 kg x 15
52 kg x 15


-End of Workout-

Total Workout Time: 73 mins


Diet

Breakfast: Cereals + Milk
Lunch: Porridge
Preworkout: 4 half-boiled eggs, 1 Croissant, 350ml Milk
Postworkout: 250ml Milk + Whey
Dinner: Porridge
Supper: Probably just milk because that's the only nutritious liquid food I have access to.

Still can't eat solid food yet. Teeth hurts like a b*tch. Notice my diet? All milk

Strength didn't drop much for Arms. Kinda maintained the strength lol. Satisfied with today's workout. Tried wrist curls for the first time. Now I feel cacat when I try to play the guitar... Hopefully this will strengthen my wrists so I can go heavier for back workouts and dumbbell chest presses.

I will be resting for the next 3 days since I have consecutive full day classes. After that, I will begin another one-week cycle of HVT. And after that one week I will be going to Awana Kijal with some friends for a holiday trip. Chest still so flat, malu la... Hopefully a miracle will happen and my pecs will miraculously grow thicker after next week's chest workout. LOL, I wish... >_>


Sunday - Arms Day (3 May 2009)

Concentration Curls
25 lbs x 10
25 lbs x 9
10 kg x 10


One-arm Overhead Dumbbell Triceps Extension
10 kg x 11
10 kg x 12
10 kg x 10


Alternate Incline Hammer Curls
9 kg x 10
9 kg x 10
9 kg x 10


Dips
BW x 12
BW x 10
BW x 10


Dumbbell Shrugs (Per side)
50 lbs x 20
50 lbs x 20
50 lbs x 20


Torso Rotation Machine (per side)
35 kg x 40
55 kg x 20
45 kg x 20


Wrist Curls
6 kg x 20
6 kg x 20


Reverse Wrist Curls
5 kg x 15


-End of Workout-
Total Workout Time: 54 minutes


Diet

Breakfast: 500ml Milk, 2 slices Swiss roll
Lunch: Porridge + Shredded chicken meat
Preworkout: 4 half-boiled eggs, 500ml Milo
Postworkout: 250ml Milk + Whey
Dinner: Porridge
Supper: Most likely homemade Chiffon cake and Milk

This post has been edited by wallpaper89: May 3 2009, 08:08 PM

Yes! Lecturer ended the class earlier than expected... Early enough to avoid the jam in time!

Anyway I thought my diet today was rather unusual... So I'm gonna post it here lol.

Diet

Breakfast 1: 500ml Milk + 1 slice homemade Chiffon cake + Small amount of homemade cheesecake
Breakfast 2: 250ml Milk
Lunch: Chee cheong fun (the flour thingy) + 16 quail eggs
Snack: 250ml Milk + 1.5 slices Chiffon cake (the other half went to my dog)
Dinner: Porridge + stuff in it
Supper: 250ml Milk + Whey

What to do, teeth cacat, what also cannot eat

Protein today amounted to roughly only 130-140g. Not enough at all. Damn... Hopefully I can eat like normal again tomorrow.

Dutch lady fresh milk or Nesvita Omega+ milk or something. What exactly is HL milk anyway, a brand? Pardon my ignorance. >.<

Chest day today. I admit it. My strength is stalling!

Intended to do DB pullovers but when I tried it my left shoulder felt uneasy so I dropped the idea.

Measured my weight after the workout. Took two measurements and the average was 73.7kg, 13.1% BF. That is damn odd because the heaviest I've ever been was only 73.2kg. Furthermore, after the recent 1.5 week hiatus, my weight dropped to 72.8kg and BF increased to 14.6%. That was exactly one week ago. I couldn't have miraculously gained 1kg and reduced my BF% by 1.5% in just one week. I think the scale cacat. Unless... Unless, this is the side effect of the huge amounts of milk I've been drinking lately? Really odd, but whatever...


Wednesday - Chest Day (29 April 2009)

DB Incline Bench Press (Per dumbbell)
Warm up
20 lbs x 12
20 lbs x 12
40 lbs x 5

Workout
50 lbs x 12
60 lbs x 8
50 lbs x 10
50 lbs x 9


Machine Chest Press
61 kg x 8
54 kg x 9
54 kg x 9
47 kg x 10


Smith Incline Bench Press
60 lbs x 12
70 lbs x 10
70 lbs x 7
60 lbs x 9


Dumbbell Flyes (Per dumbbell)
9 kg x 15
9 kg x 15
9 kg x 15


Cable Crossover (Total weight)
20 kg x 12


-End of Workout-

Total Workout Time: 67 minutes


Diet

Breakfast 1: 500ml Milk
Breakfast 2: 250ml Milk, Watermelons
Lunch: Porridge + random stuff
Preworkout: 350ml Milk, 4 half-boiled eggs, 2 slices white bread
Postworkout: 250ml Milk + Whey
Dinner: Porridge + random stuff
Supper: Most likely Milk... again.

LOL! Eh I know why liao la. Must be the porridge... So alot of water weight?

And damn man... I wish I had a body like the one in your avatar...

Thursday - Back Day (7 May 2009)

Pulldown Machine
Warm up
25 kg x 12
35 kg x 10
55 kg x 4

Workout
55 kg x 15
65 kg x 9
55 kg x 12
55 kg x 10


One-arm Dumbbell Rows (Per dumbbell)
45 lbs x 14
45 lbs x 13
45 lbs x 13
45 lbs x 11


Close-grip Pulldown
90 lbs x 13
90 lbs x 12
100 lbs x 10
100 lbs x 9


Hyperextensions
+35 lbs x 20
+25 lbs x 20


Dumbbell Shrugs (Per dumbbell)
25 lbs x 20
35 lbs x 20


Treadmill
Constant 11km/h - 4 minutes


-End of Workout-

Total Workout Time: 70 minutes


Diet

Breakfast: 500ml Milk, 3 slices Raisin Oatmeal bread
Lunch: Porridge + random stuff
Preworkout: 4 half-boiled eggs, 250ml Milk, 2 slices Raisin Oatmeal bread
Postworkout: 300ml Milk + Whey
Dinner: Rice + dishes
Supper: Most likely Milk

LOL wtf, can like that one meh? I thought you're supposed to put the retainer on for the next couple of months

Shoulder day today quite satisfying. Damn, surprisingly, I had no problems pushing the 45lbs at all! I thought I'd be weaker since I've been neglecting my shoulders for quite a long while now, so being able to push 45 with ease is above expectations!

There were some other things that I wanted to note down here but I've forgotten what they were, so yea... whatever.


Friday - Shoulder Day (8 May 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
15 lbs x 12
9 kg x 10
35 lbs x 5

Workout
35 lbs x 13
40 lbs x 11
45 lbs x 9
45 lbs x 7
40 lbs x 9
35 lbs x 10


Dumbbell Lateral Raise (Per dumbbell)
9 kg x 12
9 kg x 12
7 kg x 15
7 kg x 15


Reverse Flyes (Suckd!ck position) (Per dumbbell)
10 kg x 12
10 kg x 12
9 kg x 13
9 kg x 13


Treadmill
Constant 11km/h - 4 mins


-End of Workout-
Total Workout Time: 60 minutes


Diet

Breakfast: 500ml Milk + 3 slices Butterscotch bread
Lunch: Rice + dishes, Vitagen
Snack: 4 half-boiled eggs, 250ml Milo, 1 Mango
Preworkout: 300ml Milk + Whey
Postworkout/Dinner: Rice + dishes
Supper: Milk? I dunno.

This post has been edited by wallpaper89: May 9 2009, 10:38 AM

Darklight's HVT recommends 4 workouts for shoulder days, with 4 sets for each workout. 2 main presses, 1 side delt, 1 rear delt exercise. I modified it abit to do only 1 main press with 6 sets in it.

Thanks! My workout format is based on darklight's. I thought his looks really neat and clean, so I adopted his format as well

Rushed workout today. Woke up late and mum informed me that we are leaving early for dinner. Skipped out on 7 sets, I had no choice.

Can't remember what I had for my snack. But I ran out of eggs so eggs definitely isn't on the list. But damn, what was it that I had!?

No proper postworkout either. Immediately went to Klang for dinner. Dinner was served very late. Loaded with random seafood protein though.

Protein intake today not so good. Ran out of chicken and eggs in the house. Damn it... SO I am compensating by taking in an extra serving of Whey for supper. Speaking of which... off to food scavenging I go, good night.


Saturday - Leg Day (10 May 2009)

Barbell Squats (Excluding bar)
Warm Up
50 lbs x 10
50 lbs x 10

Workout
120 lbs x 12
140 lbs x 10
140 lbs x 8
100 lbs x 10


Leg Curls
68 kg x 12
68 kg x 11


Leg Extensions
47 kg x 12


Standing Weighted Calf Raise Machine
52 kg x 15
52 kg x 15


-End of Workout-

Total Workout Time: 35 mins


Diet

Breakfast: 500ml Milk, 1 Gardenia cream bread, 1 Twiggies
Lunch: Nasi lemak + 1 small piece of pizza
Snack: I can't remember what I had But no eggs cuz ran outta eggs.
Preworkout: 300ml Milk + Whey
Dinner: Lots of seafood dishes
Supper: 250m Milk + Whey, and whatever else I can find later.

Some fat uncle naked in the gym today. Lmao. Wearing only shorts and walking around with his towel, working out. I bet he just did it for the lulz. I doubt he doesn't even have a single shirt to wear to the gym.


Sunday - Arms Day (10 May 2009)

Concentration Curls
25 lbs x 12
25 lbs x 9
10 kg x 10


One-arm Overhead Dumbbell Triceps Extension
25 lbs x 9
25 lbs x 9
10 kg x 11


Alternate Incline Hammer Curls
10 kg x 10
9 kg x 10
9 kg x 10


Dips
BW x 12
BW x 10
BW x 10


Dumbbell Shrugs (Per side)
50 lbs x 20
50 lbs x 20
50 lbs x 20


Torso Rotation Machine (per side)
45 kg x 25
65 kg x 15


Wrist Curls
6 kg x 20
7 kg x 20


Reverse Wrist Curls
6 kg x 10
6 kg x 10


-End of Workout-
Total Workout Time: 50 minutes


Diet

Breakfast: 500ml Milk, 2 biji siu mai, 2 mini bananas
Lunch: Porridge + Shredded chicken meat
Preworkout: 4 half-boiled eggs, 250ml Milk, 3 mini bananas
Postworkout: 250ml Milk + Whey
Dinner: Claypot chicken rice
Supper: Probably milk