Hmm managed to pull off the 100 lbs quite comfortably today. What went wrong last week? I think it was my starting position. Last week I did starting from neck height, whereas this week I went only as low as my mouth for all my reps. Didn't go as low as last week, which could have been a contributing factor to the seemingly increase in strength. Anyway this way feels more comfortable for me and less prone to injury.

Wanted to replace 2 sets of smith presses with 2 sets of front raises, but upon doing front raises I realize it puts too much strain on my forearms, which is still feeling sore from yesterday's grip work. So after completing only one set I moved on to lateral raises.

What now? I wanna go back to doing dumbbell presses but I have probs getting into position. Damn... And it is indeed more intimidating than the smith presses, I admit


Monday - Shoulder Day (30 March 2009)

Seated Smith Shoulder Press
Warm Up
20 lbs x 10
30 lbs x 9
80 lbs x 4

Workout
100 lbs x 10
100 lbs x 10
100 lbs x 8
80 lbs x 10


One-arm Dumbbell Front Raise
7 kg x 12


Dumbbell Lateral Raise (Per dumbbell)
9 kg x 10
9 kg x 10
9 kg x 10
9 kg x 10


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


-End of Workout-
Total Workout Time: 54 minutes
Average rest time in between sets: Instinct


Diet

Breakfast 1: 1 glass of Milo, homemade Blueberry butter cake
Breakfast 2: 2 Wholemeal sandwiches
Lunch: Chicken rice + 2 chicken breast
Preworkout: 250ml Milk, 2 mini bananas, 4 half-boiled eggs
Pre-dinner/Postworkout 1: 200ml Milk + half scoop Whey
Dinner/Postworkout 2: Rice + dishes
Supper: ??

Breakfast today wasn't too good. Postworkout wasn't too good either, but that's because I am anticipating a proper dinner in a short while more. Knowing myself, my supper will most probably end up being 250ml Milk + half scoop Whey + cake.

This post has been edited by wallpaper89: Mar 30 2009, 07:12 PM

Dunno la, its on my mind. I wonder when is the best time to start using these things. Yo man, ur shoulders r real strong - 45kg press ! Long way for me to go..

Haha last time I thought of taking creatine too. But then if I did, I couldn't go around bragging "Hah, I got my body as you see it today without the help of supplements!!" Its very expensive too! Also heard there will be some side effects such as frequent peeing or something, not too sure about that though. Then gotta have loading period or whatnot... Gotta take it a few times daily.. Too troublesome, dun wanna add more unnecessary stuff to worry over, so finally I decided against creatine.

I would prefer it if my shoulder's size and strength went to my chest instead lol...

---

Added on March 30, 2009, 8:06 pmOh and don't worry about your weights. Mine is done on the Smith, and I do it seated, so its very much easier to do compared to yours. Who knows, you could probably go as heavy as I do if you do it on the smiths

This post has been edited by wallpaper89: Mar 30 2009, 08:06 PM

Leg day today. Nothing much. Hmm, doing low rep heavy weight warm ups is proving to be beneficial. Should try that again next time.

Form was about same as last week. Slightly better, but still not good. Will most likely go for lower weights higher reps next workout

Forgot to check the clock before I started, so don't know how long it took me to complete the workout... But should be less than an hour la.


Tuesday - Leg Day (31 March 2009)

Smith Squats
Warm Up
50 lbs x 10
80 lbs x 8
170 lbs x 5

Workout
190 lbs x 10
200 lbs x 9
200 lbs x 9
170 lbs x 10


Leg Curls
61 kg x 13
61 kg x 13
75 kg x 9
61 kg x 10


Leg Extensions
47 kg x 12
47 kg x 12


Standing Weighted Calf Raise Machine
52 kg x 18
52 kg x 15
52 kg x 15
52 kg x 15


-End of Workout-

Total Workout Time: ??
Average rest time in between sets: Instinct


Diet

Quick snack: 1 glass of Milo
Breakfast: 2 Wholemeal sandwiches, 2 white bread sandwiches, 1 packet Dutch Lady coffee-flavoured milk
Lunch: Chicken rice + 2 breast + Curry kuah
Preworkout: Cerelas + Milk, 3 half-boiled eggs, 2 mini bananas
Postworkout/Dinner: Rice + dishes, Fruit juice, Herbal soup, Papaya
Supper: 250ml Milk + Whey?

This post has been edited by wallpaper89: Mar 31 2009, 08:59 PM

Ugh my strength for biceps did not increase at all. But triceps got very slight improvement in strength. Either way no hurry, I'm not that fanatical over my arms. What I seriously need is a fuller chest. Did one set less for biceps and triceps today. Did dumbbell choppers, which felt more like a cardio exercise to me haha. it worked the quads and lower back a lot, feels like a deadlift in fact. Damn, and my quads were still feeling sore from the recent leg workout lol!

Btw I had my pics posted up in the progress pics thread for those who didn't see it. See, I've been telling everyone how skinny I am and now I've posted up the evidence. Lol.


Thursday - Arms Day (2 April 2009)

Concentration Curls
10 kg x 11
10 kg x 10
10 kg x 8


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


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


Triceps Press Machine
85 kg x 10
85 kg x 10


Dumbbell Vertical Choppers
10 kg x 30
30 lbs x 20
35 lbs x 20


Torso Rotation Machine (per side)
65 kg x 15
55 kg x 20


-End of Workout-
Total Workout Time: 45 minutes


Diet

Breakfast/Preworkout: Cereals + Milk, 2 slices wholemeal bread
Lunch/Postworkout: Rice + dishes

This post has been edited by wallpaper89: Apr 2 2009, 01:02 PM

Chest day today. Deja vu. Triceps/forearms feel weak again, but was not as bad as last week (triceps starting to get used to soreness?)

Had difficulty with the declines cuz my arms were really burned out by then.

Did a different chest press machine today (there are two types in my gym). The movement felt extremely unnatural, and odd, and it made me feel like vomitting (my body probably can't accept the unnatural-ness). But at the same time it also seems to appear to make less use of my triceps. Also, after each set I can feel that my chest is extremely tight as a whole unit. Never get this feeling when I do incline/decline DB presses. Feels good, so I think I'll keep up with this machine, despite its unnatural movement.

Looked into the mirror with the postworkout pump still there. Damn, that's like my dream body over there! Now, if only I could permanently look like that, and not just during chest postworkouts...


Saturday - Chest Day (4 April 2009)

DB Incline Bench Press (Per dumbbell)
Warm up
20 lbs x 10
25 lbs x 9
45 lbs x 6

Workout
60 lbs x 10
60 lbs x 9
50 lbs x 10
50 lbs x 9


DB Decline Bench Press (Per dumbbell)
40 lbs x 11
45 lbs x 10
45 lbs x 9
45 lbs x 7


Weird(?) Machine Chest Press
45 kg x10
55 kg x8
55 kg x 7
45 kg x 9


Cable Crossover (Total weight)
20 kg x 12
20 kg x 11


-End of Workout-

Total Workout Time: 59 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Porridge + Meat + Fish
Preworkout: 4 half-boiled eggs, 3.5 slices Wholemeal bread, 1 packet Milo
Postworkout/Dinner: Undecided
Supper: 250ml Milk + Whey + Homemade butter cake?

Hahha.. i just stole a look in the mirror myself after exercisin - stil horrible but a lil better when i puffed up my chest with air Congrats on finding an effective workout at last !

Haha not sure whether its effective or not ler. I hope the time will come when all of us will be satisfied with our chest in the future.

I tried doing deadlifts today after a very very long time. Extremely unsatisfied!! No improvements at all!! In fact I think I fared worse than I did last time. Actually, my legs and lower back can withstand the weight with no problems whatsoever, but my forearm grip is extremely weak, hence limiting the weights I could do! Form for 180lbs deadlift was a bit cacat in the lowering movement cuz grip cannot tahan, but form for the other sets are alright.

I asked the PT if the gym had any straps, and he said no... Sucks... I am sure I can go much heavier if not for my weak grip T.T

Did less one set per exercise today, since I did deadlifts as first exercise. Dropped hyperextensions as well, since I've worked my lower back enough with the deadlifts.

Went for some heavy weight, low rep sets today as well. Seated cable row feels stronger today, maybe cuz I didn't exhaust myself much on the machine pulldowns.

Forced to skip traps today. I didn't want to, but when it tried doing traps my grip failed me at only the 9th rep. Damn frustrating. Why won't my forearms learn to cope with the workload already!? Gonna compensate traps on shoulder or leg day.


Saturday - Back Day (5 April 2009)

Deadlift (excluding Oly bar weight)
90 lbs x 5
90 lbs x 5
180 lbs x 2
180 lbs x 1
180 lbs x 1
140 lbs x 6
140 lbs x 5
90 lbs x 8


Pulldown Machine
Warm up
35 kg x 8

Workout
75 kg x 6
75 kg x 5
55 kg x 12


Seated Cable Row (Hammer Grip)
150 lbs x 6
150 lbs x 5, 150lbs x 1 (had to pause for a few seconds to correct my grip)
130 lbs x 10


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


Hyperextensions
Nil


Dumbbell Shrugs (Per dumbbell)
45 lbs x 9


-End of Workout-

Total Workout Time: 60 minutes
Average rest time in between sets: Instinct


Diet

Breakfast: Cereals + Milk, 1 slice homemade butter cake
Lunch: Porridge + Chicken meat
Preworkout: 1 scoop Oats, 1 slice homemade butter cake, 1 mini banana, 4 half-boiled eggs
Postworkout/Dinner: Homemade Bak Kut Teh
Supper: Milk + Whey?

This post has been edited by wallpaper89: Apr 5 2009, 07:04 PM

Time to train ur grip buddy, do some forarms exercises, or run to ego and get the harbinger straps, i bet it will be ur best investment.

Yea man, seriously considering getting some straps lol. I don't know when to throw in a forearm exercise. Need forearms on Saturday for Chest, Sunday for Back, Monday for Shoulder, Thursday for Arms. If I work forearms on Tuesday's leg day it'll be like exerting my forearms four days in a row, and then two days later I'm gonna have to work them on Arms again. I could do forearms on Thursday's arms day but I'm worried it won't recover in time for Saturday. I use a lot of grip strength to stabilize the dumbbells as well as get into position...

Thanks btw! I think I'll most probably go looking for straps

hum... my forearms exercises falls on my last day cycle, and rest for two days and starting with my shoulder exercises. I only have problems if i do pullup or bicep curl after i did forearms oth seems fine for me thou hehe. yeah get a straps.

Wow, I awoke this morning with an extreme sore on my upper back, especially on the traps. Damn weird! I did much lesser workouts yesterday than I normally do, and I even skipped my traps workout, but yet the sore is so heavy. I think it must be from deadlifts. Forearm is feeling sore too. I seriously need some straps since the deadlift is such an awesome full-body movement.

Did my shoulders today with the machine shoulder press, hammer grip. Form for lateral raises with the 9kg isn't too good. But the 8kg dumbbells rosak so no choice, gotta use 9kg.

Did cardio as well. I'm surprised. Normally I get side stitches, but not today. Did a new breathing control technique today to kill boredom on the treadmill. Breathed in using my nose and out from the mouth, rhythmically, for 2 seconds per breath. Counted my breath to 60, then looked at the timer and begin counting my breath from 1 again. Don't know if this is a good way to breathe or not but my stamina certainly lasted for a satisfactory length.

Chest is depressing as usual, but its ok. I might lack appearance but I hope to still gain strength on the way. Planning to do the weird machine chest press as my first exercise this coming Saturday with a combination of low reps and high reps, then to move on to incline DB/smith press.

Tomorrow full day class, will be very fatigued by the time I ht the gym. And my legs might be worn out from deadlift as well as today's cardio. So I'm gonna stick to doing lighter weights, higher reps tomorrow. Looking forward to a relaxing workout.

I think its also time I up my food intake. I seem to be getting hungry a lot, and my usual food intake can't seem to fill my stomach up as it did last time.


Monday - Shoulder Day (6 April 2009)

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

Workout
39 kg x 12
46 kg x 10
53 kg x 6
46 kg x 9
39 kg x 9
39 kg x 9


Dumbbell Lateral Raise (Per dumbbell)
9 kg x 12
9 kg x 12
9 kg x 11
7 kg x 12


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


Treadmill - Jogging
Constant 10km/h for 20 minutes


-End of Workout-
Total Workout Time: 85 minutes
Average rest time in between sets: Instinct


Diet

Breakfast 1: 250ml Milk, 1 slice homemade butter cake
Breakfast 2: 2 Wholemeal sandwiches
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 4 mini bananas, 2 slices Wholemeal bread
Postworkout/Dinner: Rice + dishes
Supper: Milk + Whey?

Skipped legs today. Too tired! Kena tembak by lecturer non-stop today ahahha... for laughing too much, and for sleeping in the class, and for smiling while she was nagging the whole class. LOL!

Felt vomitty after doing the choppers. Somehow I always feel vomitty when doing any squat-like motion. Left biceps is much much weaker then right biceps. I could have gone for much more reps for right biceps in all the sets but didn't because I want to preserve the balance on both sides.


Thursday - Arms Day (9 April 2009)

Concentration Curls
25 lbs x 10
25 lbs x 8
10 kg x 8


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


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


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


Dumbbell Vertical Choppers
35 lbs x 25
35 lbs x 20


Torso Rotation Machine (per side)
55 kg x 20
55 kg x 18


-End of Workout-
Total Workout Time: 50 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 1 slice Wholemeal bread, 250ml Milk, 3 mini bananas
Postworkout/Dinner: Rice + dishes
Supper: Milk + Whey?

Abt ur vomitty feel, issit u ate too near ur exercise ah ? Hmm.. taking 4 eggs hah. I think i'll increase mine too. Btw juz askin, since ur weight increase, did it affect ur waistline ?

Yep, slightly. Probably grew an extra inch, or maybe less, not so noticeable. I have difficulty wearing most of my pants now, sometimes I'm forced to even walk around unbuttoned. Planning to buy new pants to replace all old ones, but no cash! Dun think parents are willing to sponsor either. Btw, I don't think its caused by late preworkout, I usually eat my pre 45mins before working out. And the puking sensation mostly happens on leg days only.

On a side note my diet seriously sucks!!! I should be taking an extra meal everyday but because I always leave for the gym later than I intended to, my postworkout meal always coincides with my dinner, and hence I don't take a PWO shake, and my dinner becomes my only PWO instead.

My plan is to eat breakfast, lunch, preworkout, postworkout, dinner and supper but I have been screwing it up most of the time. I won't grow if I keep this up. Really have to have courage and summon my discipline. Damn you wallpaper!!!!!

I suppose your nausea probably due to lack of blood sugar.
Maybe a glucose drink or a banana between sets can help?

Anyway, I wanted to ask you about your HVT. (you're still doing HVT, right?)
How do you plan your HVT routine?

I just follow darklight's guide of workout recommendations:




Did cardio today. I walked in aiming to do 20mins, but by 15mins I was already feeling my whole body burning. Stamina, however, was still not a problem at this point. I knew I should've stopped then, but I didn't like the feeling of 'losing' haha so I went ahead and did 20mins anyway. Came back, looked into the mirror, OMFG! Chest looked flat as shit T.T

Seriously, what do you do to get that 'cleavage' for the chest? My cleavage area is COMPLETELY flat and ugly! T.T Speaking of which, its my chest workout day tomorrow, hopefully I have the willpower to maintain a proper diet!


Cardio

Treadmill - Jogging
Constant 10km/h for 20 minutes


Diet
Breakfast: A bit of cereals + milk, 4 biji siu mai
Lunch: Nasi goreng kampung + Chicken breast
Preworkout: 4 half-boiled eggs, 250ml Milk, 1 slice Wholemeal bread
Postworkout: Isotonic drink, 250ml Milk + Whey
Dinner: Rice + dishes
Supper: Undecided

If I'm not mistaken, DB flyes do well do get you some 'cleavage'. =x

Hey, r u taking ur pwo at home ? Mayb can bring it to the gym instead. Dun b too harsh on yourself lah.. Oh yah, me too ! I'm going to buy new jeans. U sound like a chinaman la, walkin ard wit ur trouser button unbuttoned haha..

This post has been edited by mrPOTATO: Apr 10 2009, 09:53 PM