Sauna does that? I wish I had the time for sauna too, but after my workouts I have to rush back to have my postworkout...

After having a 5 hour sleep last night, I woke up in a hurry and rushed myself to the gym. I had to complete my leg day and leave for my hometown immediately. Basically, my workout session today was pretty much on fast forward. The entire thing lasted for only 40 mins -- that's record time for me.

The only reason why I'm still sitting here in front of the PC typing is because that pig of a sister of mine just woke up from her slumber. Explains everything, doesn't it?

Anyway I am very happy with today's achievement. If you will notice, there is a huge jump in volume and strength in all exercises (with the exception of calf raises). I'd say its thanks to what darklight calls the "muscle memory". I don't expect my future improvements to be so obvious and exaggerated.


Friday - Leg Day (26 December 2008)

Smith Squats
Warm Up
40 lbs x 10
40 lbs x 10

Workout
100 lbs x 13
110 lbs x 12
120 lbs x 11
90 lbs x 13


Leg Curls
47 kg x 15
47 kg x 15
47 kg x 15
40 kg x 15


Leg Extensions (At this point I felt like vomiting)
33 kg x 15
33 kg x 15
33 kg x 15
26 kg x 12


Standing Weighted Calf Raise Machine
43 kg x 15
43 kg x 15
34 kg x 15
(At this point I felt much too giddy to continue)


-End of Workout-

Total Workout Time: 40 minutes
Average rest time in between sets: 65 secs


Diet

Preworkout: 4 eggs, 1 glass of Milo (25g protein, 20g carbs)
Postworkout: 2 scoops weight gainer + 350ml Dutch Lady milk (35g protein, 60g carbs)

Estimated meals for today:
Lunch: ?? (??g protein)
Tea-time: ??
Dinner: ?? (??g protein)
Supper: ?? (??g protein)

Total estimated protein intake: ??g

I'm back from my vacation! Not a very eventful one, but a relaxing trip, that was. I swam on Sunday despite my leg still being sore from the workout. And it still is now T.T

Today is my chest day and frankly I am quite disappointed that there wasn't very much improvement from last week. In fact there is a decline in performance. This is especially obvious for the machine chest press - I couldn't seem to do what I could normally (easily) do, I wonder why? Volume for the incline and flat bench press has noticeably dropped as well but what the heck, I'm still glad that there is a chest day and I managed to kill my chest today.

When I was in Taiping btw, I had my weight measured on those 20 cent per go weight scale. The digital meter read 69.4kg. Fcuking 69.4kg, ONLY!! I would've expected to hit 71 kg or at the very least, 70 kg, but to still be stuck in the 69's was a huge letdown. Oh well, I'll measure it again at the end of this week. Probably the standard of the scales differ -- the scale from my gym might show a different result from which weight progress can be better judged.

For now, I'll be off to Mid Valley.


Tuesday - Chest Day (30 December 2008)

Smith Machine Flat Bench Press
Warm Up
20 lbs x 10
40 lbs x 10

Workout
90 lbs x 12
100 lbs x 11
100 lbs x 9
90 lbs x 8
100 lbs x 5


Smith Machine Incline Bench Press
60 lbs x 10
65 lbs x 10
65 lbs x 9
55 lbs x 9


Machine Chest Press
33 kg x 11
33 kg x 11
40 kg x 8
26 kg x 13


Cable Crossover (Weight stated = total weight)
10 kg x 16
10 kg x 16
10 kg x 16
10 kg x 16


Dumbbell Pullovers
10 kg x 25
10 kg x 20


Cable Crossover (Done as an extra)
10 kg x 15


-End of Workout-

Total Workout Time: 65 minutes
Average rest time in between sets: 90 secs


Diet

Preworkout: 4 eggs, 2 Bananas (22g protein, 40g carbs)
Postworkout: 2 scoops weight gainer + 350ml Dutch Lady milk (35g protein, 60g carbs)

Estimated meals for today:
Lunch: Anything edible in Mid Valley (20g protein)
Tea-time: Fruits (anything in the fridge will do)
Dinner: Rice + dishes (20g protein)
Supper: 300ml milk + Whey protein (35g protein)

Total estimated protein intake: 132g

This post has been edited by wallpaper89: Dec 30 2008, 11:40 AM

Thanks for the encouragement bro!

Actually I was considerably well-fed during my vacation. Lots of good Chinese-style seafood I managed to keep a healthy dose of fruit intake as well. I did not have 5/6 meals a day but I had instead bigger portions of meat for lunch/dinner. Protein intake might have dropped because of a lack of source of protein in between meals.

Yeah I thought of doing this but in the end I wanted to see if I really am under-performing or not by using the same, if not more, poundages as before to gauge myself. Wrong move. Lol. I was also worried that if I kept the reps high and the weights low I will 'lose touch' and be weaker in the next session. Can that possibly happen? I'm afraid of reducing the weights for fear that I may never get back there again

Yeah, you said it. The thing is I started with about 10% so it won't be easy for my BF% to witness a drop. Diet feels okay to me, so it might or might not be the problem. Overall I'm disappointed by the weight gain but I'm not too worried about it... yet. Lol. Physique have, however, definitely seen some slight improvement since I began HVT

I will measure my BF% and weight tomorrow at the gym if I can remember to. Otherwise I will just measure it at the end of this week. I think it would be more accurate for me to use the same scale to gauge my progress. It has been 4 weeks since I last measured my weight, and 3 weeks since I began HVT. Maybe I'm setting my expectations too high... I was aiming for 72kg by the end of 4 weeks of HVT. Now I think I'll have to lower the bar

My guess is that there has actually been an increase in weight but it is not obvious when comparing the measurement I got at Taiping with the measurement I got from the gym. Possible explanation would be that my gym's weighing scale is inaccurate, reading my weight higher than it actually is, and thus the seemingly low increment in weight when measured by a different scale. Either that, or I really did not gain much weight lol. Hopefully my BF% has decreased due to the higher reps workout but at 10% BF I think it will be quite difficult for it to drop. Especially since I consume carbs like water hahaha xD

One of my goals at the very beginning of bodybuilding was to hit 70kg. That was quite a few months ago and now I am finally on the brink of achieving it. Can't wait haha

This post has been edited by wallpaper89: Dec 30 2008, 08:44 PM

Back day today. I did deadlifts first this time. The last time I did this was a month or so ago. Grip felt great and improved. I used to have problems with my grip last time, but not today. Not until the second set, at least... The second set's 4th rep, the bar was literally spinning in my fingers. Left hand started to lose grip. Went for another rep. This time, while coming down, my left hand gave in, let the bar slip off, and I dropped the bar. As a result some skin peeled off my left hand. Now I can't even take a shower comfortably

I find deadlift annoying to do btw. The reason is because the weight plates at my gym are shaped in an octagon and hence during the lowering motion when the plates come in contact with the ground, the flat surfaces of the plates will obviously not be 100% parallel with the floor and thus the plates (and the bar) will start rolling slightly to adjust itself and as a result, its position will be slightly off for the next rep. Sometimes it rolls inwards and knocks me in the shin, too.

Btw for deadlifts I don't really feel I am working much of any of my muscles. I only feel that it hits my legs. Could be my form, I might take a video next time I do it. I keep my lower and upper back straight and chest out/shoulder blades squeezed when I execute the deadlift. Somewhat like a reverse squat.

As for the other exercises, there has been good improvement except for the wide-grip cable pulldowns (a huge, HUGE drop in volume). An explanation would be that I usually do that as my first exercise, but this time I do it as my last exercise, and also the addition of the deadlift at the start of my workout might have affected it as well. To compensate, there is a good increase in performance on the machine pulldowns.

I didn't time my rests in between sets today. Felt like following my instincts and my feel. Its probably better this way. My workout took a relatively shorter time today as compared to last week.

I also had my weight measured at the end of the workout. Surprise, surprise. Two measurements and I get an average of 67.4kg and 12.00% body fat. Analyzed, it means that there is a considerable decrease in muscle mass since I began HVT. This is puzzling becuase of the following factors:

Before HVT
I did cardio (jogging) in place of squats.
I did higher weights, with lower reps.

After HVT
I dropped cardio.
I started doing squats again.
I did more exercises/sets on an average-per-week basis.
I used lower weights with higher reps.
Strength has increased since I began HVT.
Physique has improved slightly (by my own judgement).
Food intake has definitely increased from before.


From the above, you can see that there should be no reason for a drop in body weight and an increase in body fat. It doesn't makes sense at all. In fact, things should work the other way around. But the fact is the fact -- my weight has dropped and my BF% has increased. Therefore there is definitely a problem somewhere. Diet-wise, my food intake has increased from before so it would be odd to deduce that it is my diet that is causing the decrease in weight.

However, I will listen to what JustForFun had said in his post before this. Since I am free today I will try to come up with an improved diet plan, but I will need some advice from you guys. I am thinking of dropping rice in my lunch and dinner, and replacing that with more meat/vege instead. Is that a viable change?

Btw JustForFun, thank you for the feedback. My estimates of protein intake for all meals should be quite accurate except for the lunch and dinner. Eitherway it does not hit 1g/lbs of BW, let alone 1.5g as you have recommended. I will ponder over this today and see what I can do to increase my protein intake.

On another note, my class time table has been released. And I must say it is completely crappy. My routines are screwed. The timing of the classes from day to day varies and is not consistent at all. I will have to be much, much more flexible in the coming days if I want to keep up with HVT -- diet-wise and workout-wise. The long classes might take a toll on me as well.


Wednesday - Back Day (31 December 2008)
Deadlift (Weight excluding bar)
Warm up
90 lbs x 5
90 lbs x 5

Workout
160 lbs x 6
160 lbs x 3


Seated Cable Row (Overhand Grip)
80 lbs x 15
80 lbs x 15
70 lbs x 16
70 lbs x 15


Lat Pulldown Machine
30 kg x 15
35 kg x 12
40 kg x 9
35 kg x 12


One-arm Dumbbell Row
30 lbs x 15
30 lbs x 13
10 kg x 16
10 kg x 15


Dumbbell Shrugs (Weight stated = per dumbbell)
25 lbs x 20
25 lbs x 20
25 lbs x 20
10 kg x 20


Wide-grip Lat Pulldown (Cable)
70 lbs x 12
60 lbs x 13
60 lbs x 13
60 lbs x 13


-End of Workout-

Total Workout Time: 70 minutes
Average rest time in between sets: Didn't bother to time, followed my instincts today


Diet

Preworkout: 4 eggs, 3 Bananas (23g protein, 50g carbs)
Postworkout: 2 scoops weight gainer + 350ml Dutch Lady milk (35g protein, 60g carbs)

Estimated meals for today:
Lunch: Rice + dishes (20g protein)
Tea-time: Fruits (anything in the fridge will do)
Dinner: Rice + dishes (20g protein)
Supper: 300ml milk + Whey protein (35g protein)

Total estimated protein intake: 133g

This post has been edited by wallpaper89: Dec 31 2008, 01:12 PM

Haha probably its because I'm an accountant xD Mirror tells me there's progress worthy of 3 weeks HVT. I could use more lower chest though. Will try decline bench in my next chest session. Btw, the lighting really does affect how I look in the mirror. Under the sunlight I look more frail and scrawny. Under room light, especially if its yellowish, I look much more well-built and muscular. To be prudent, I'll take the sunlight look as the more accurate image of myself.

My time table will be as follows: (not final)


Different colours indicate weekly cycles.

Diet will be something like this:

Diet 1 - Workout days/No classes
(Saturday, Sunday, Thursday)

Preworkout: 4 eggs, Oats
Postworkout: 2 scoops weight gainer + 350ml Dutch Lady milk
Lunch: Rice + Dishes
Tea-time: Fruits + 2 Eggs
Dinner: Rice + dishes
Supper: 300ml milk + Whey protein


Diet 2 - Workout days/Afternoon Classes
(Monday, Wednesday)

Preworkout: 4 eggs, Oats
Postworkout: 2 scoops weight gainer + 350ml Dutch Lady milk
Lunch: Hawker/Cafeteria Food (with extra meat)
Tea-time: Fruits + Anything edible
Dinner: Rice + dishes
Supper: 300ml milk + Whey protein


Diet 3 - Non-workout days/Full-day Classes
(Tuesday)

Breakfast: 4 eggs + Milo/Bread
Lunch: Hawker/Cafeteria Food (with extra meat)
Tea-time: Fruits + Anything edible
Dinner: Rice + dishes
Supper: 300ml milk + Whey protein


Diet 4 - Non-workout days/Morning Classes
(Thursday)

Breakfast: Bread/600ml Milo/Anything else on the table
Lunch: Hawker/Cafeteria Food (with extra meat)
Tea-time: Fruits + 4 eggs
Dinner: Rice + dishes
Supper: 300ml milk + Whey protein

I will go have a look at what oats there is in Carrefour. Any recommendations, brand, etc? What are you guys' usual "dosage" for preworkout? Lol.

Yes, I know, not much improvement in my diet from before, >.< but I will see if there is anything else that can be done or not. I'm guessing dropping rice in lunch and dinner altogether just so I can feed on more meat would be a bad idea though.

Also, my family keeps nagging me to not take eggs because they are apparently high in cholesterol. From reading this forum it can be seen that majority of the forumers here believe that the cholesterol worries are unfounded, ie without basis. Is there any way I can convince my family (and myself at that) that the eggs will not be a cause for future problems with cholesterol?

I might begin arms/abs day on either 3rd or 15th Jan. If I find that it affects my chest performance which falls two days after, I will drop it for good and instead do some triceps on chest day, and some biceps on shoulder day.

I have another personal class on Wednesday mornings that cannot be compromised, so depending on whether I am able to shift that class into Friday evenings or not, I might have to drop arms/abs day as well and shift leg day from Wednesday to Thursday.

Happy New Year everyone!

Workout felt flawless today so there won't be any rant haha. Except that I had some difficulty gripping the dumbbells with my left hand because of the peeled skin from yesterday. Other than that everything else was fine


Okay, I will check out Quaker and make some comparisons the next time I visit Carrefour. My BF% seems to be increasing lol, its 12% now compared with 11% a month ago, so I might drop the rice in dinner or just reduce overall rice intake. I'm thinking of taking 6 eggs a day as well, but that is yet to be confirmed. Btw, Happy New Year bro!


Hehe I'm too lazy to go through the trouble to make a detailed breakdown for calories. In fact I don't even know what my average daily calories intake are

I was also expecting my BF% to mantain or drop, but instead it went up, which is quite odd. Maybe it is as you say, I'm taking in too much carbs

And Happy New Year to you too! May your year be filled with muscles

Thursday - Shoulder Day (1 January 2009) <-- my first workout for the year!

Seated Smith Machine Shoulder Press
Warm Up
15 lbs x 10
20 lbs x 10

Workout
60 lbs x 14
70 lbs x 11
60 lbs x 11
55 lbs x 9


Dumbbell Shoulder Press (Weight stated = per dumbbell)
25 lbs x 10
25 lbs x 9
10 kg x 11
10 kg x 10

Dumbbell Lateral Raise (Weight stated = per dumbbell)
4 kg x 15
4 kg x 15
4 kg x 13
5 kg x 8, 4 kg x 3


Reverse Dumbbell Flyes - Sucking D1ck Position (Weight stated = per dumbbell)
4 kg x 15
4 kg x 15
4 kg x 13
4 kg x 12


Reverse Crunches x 40 (done JustForFun xD)


-End of Workout-
Total Workout Time: 56 minutes
Average rest time in between sets: Instinct


Diet

Preworkout: 4 eggs, 1 glass of Milo (25g protein, 20g carbs)
Postworkout: 2 scoops weight gainer + 350ml Dutch Lady milk (35g protein, 60g carbs)

Estimated meals for today:
Lunch: Rice + dishes (20g protein)
Tea-time: Fruits (anything in the fridge will do)
Dinner: Rice + dishes (20g protein)
Supper: 300ml milk + Whey protein (35g protein)

Total estimated protein intake: 135g

This post has been edited by wallpaper89: Jan 1 2009, 12:19 PM

Wow 200 grams is a huge jump from 130.

Actually I have no idea how much protein I'm taking in during lunch and dinner. I just take a normal portion of rice (like ordering chap fan), and then I fill my stomach with whatever meat it can take in. After that I'll just take some vegetables to fill in the gaps. So I'm not exactly sure how much protein I'm actually getting, the 20g estimate is for convenience purposes only. It could be more or it could be less than that, but I'm hoping its more haha.

For example for lunch I had some fish and lots of lala (tasted like heaven ). What's lala in English? I need to search for its nutritional value

100 g white rice = 6g protein. I have to measure how much rice am I taking for dinner later lol. I'll most probably be having the leftover lala for dinner as well.

I'll also add 2 eggs per day in tea time to make it a total of 6 per day. I hope I'm not consuming too much cholesterol that way. 2 eggs = extra 10g.

I could drink an extra 250ml milk at night to get an additional 8g protein daily, but I'm not sure if it'll make me too bloated to sleep or not

If I switch my preworkout from Milo to Oats, I might be able to get an increase in protein intake for preworkout as well but I'm not sure yet how much oats I'll be taking for preworkout and how much oats can I take in per serving.

seriously? what's the size of a medium chicken breast, something like KFC's chicken breast? 40g? if this is true then i am heavily underestimating my protein intake for lunch and dinner...

eh this is not fair. i just checked KFC's nutritional guide. how come chicken breast has more protein than wing/drumstick/thigh? is it because the breast has higher quality meat, or is it just because of the fact that the breast has slightly more meat than the other parts? because sometimes when i eat the chicken i wouldn't even know which part is it from...

however when i eat chicken rice i always opt for at least 2 chicken breasts + siew yuk/char siew. i would order more if my allowance isn't a limiting factor.

oh silly me. i just realized the huge difference in weight between breast/wing/drumstick/thigh, hence the huge difference in protein amounts.

This post has been edited by wallpaper89: Jan 2 2009, 12:14 AM

When I'm in college I'm forced to eat anything the hawkers have to offer, none of which I believe is truly "clean". I think chap fan would be the best choice, but the thing is I get sick of it really fast =(

Btw skipping leg workout today. Hamstrings have not recovered yet. I think it was because I swam on Sunday despite the fact that my legs were still sore from Friday's workout, and also the deadlifts. I'll do leg tomorrow though, can't afford to miss it.

I like calculating and analyzing figures, but only for things that I can estimate with reasonable certainty. I could be more immaculate in calculating my total carbs/protein/calories intake but I just don't see the point in it, cost > benefit lol.

Anyway its leg day today, and today also marks the end of my one-month HVT program. Overall results from HVT: Leg improved a lot. Traps much more visible. Back feels more flexible. Shoulders are even more obvious than before. Very noticeable increase in size and shape of upper chest.

All in all I am enjoying HVT so far and I will continue sticking to it until I find a need to relinquish it and try another program.

As for legs today, DAMN! How come my legs are improving at such a tremendous pace?! I don't believe it myself! The only explanation would be muscle memory I guess.

While I was doing squats a lady introduced herself to me as the new fitness manager and gave some comments on my form. She said my lower back was very steady and my legs were in good position, except that I should try keeping my knees slightly more to the inside. She also said I was doing it to fast, and that I should lower down my tempo. I did, and as a result I felt that I used more of my glutes/backside muscles to lift the bar up. She asked how I determine what poundages to use and I told her I just 'ikut suka hati', ie using my instincts, but making sure I make progress every week. She didn't seem too impressed to hear that lol.

She also revealed to me that by using a lot of smaller plates (5/10lbs) I am actually using more weight than is stated. Phew, luckily she didn't say the opposite. I don't mind doing heavier than what I think I'm really doing. It's always good to be as prudent as possible.

Anyway she recommended me to do higher weights and lower reps for squats, but since I am enjoying the results of HVT so far I will stick to doing what I've been doing. I will, however, keep what she said in mind.

I asked her about improving the chest section, and she said my chest was actually quite okay and that I have a broad chest (it must be the shirt giving a false impression). She said the reason why I look skinnier than I really am is because I roll my shoulders forward (ie slouching). She said I need to work much much more on my back muscles as my chest muscles are apparently too tight, and my back muscles are too weak, hence the forward pull on my shoulders and hence the slouch that makes me look skinnier. The only time I stand straight and don't slouch is when I'm out with friends or in college. At other times I'm just too lazy to bother lol. Gotta change this bad habit, and gotta work much, much MUCH more on my back

She also commented that my forearms are not big enough to match my body frame. Now that's motivation material. Suddenly I can't wait to do my first Arms Day on the 15th.

For leg curls, the first set felt surprisingly easy. 40kg felt like I was lifting the air. So next I did it at 47kg and I felt some difficulties and could only do 15 reps. I did another set at 47kg for 13 reps. When I wanted to lower the weights for the last set, I realized that all along I wasn't doing 47kg at all... I had accidentally inserted the pin into the wrong hole and I had been doing 54kg instead!!! Woohoo!

While doing leg extensions the fitness manager came to give more advice. She said it would be better if I warmed up with walking or slow jog for 5 mins before every workout session. I forgot to ask if walking from my home to the gym for 10 minutes counts as a warming up. Anyway while chatting she suddenly pulled the sleeves of my pants up to have a look at my quads, LOL i was like wtf!? She said my quads were okay, but my abductors were lacking.

So, she recommended me to do the hip abductor machine, which I did, after I was done with leg extensions. It felt surprisingly easy to do. For my first set I successfully did 124kg x 10, while the maximum weight the machine offers is only 138kg, which seems insufficient. Maybe its meant to be done with higher reps. Later the fitness manager came by and told me that an outer hip abduction machine was supposed to be there as well, but for some reason it isn't.

After leaving the gym, while on the way home, it suddenly started to rain really heavily. What luck... of all days the weather just had to show its darker side on a particularly taxing Leg Day. Had to force myself to walk at a faster pace, although I really didn't want to.

Workout took a much longer time than necessary because of the conversation in between squat's 2nd and 3rd set, and leg extension's 1st and 2nd set.

Preworkout was missing an egg because I ran out of eggs.

...and damn, did I just wrote a bloody essay up there?


Saturday - Leg Day (3 January 2009)

Smith Squats
Warm Up
30 lbs x 10
60 lbs x 10

Workout
110 lbs x 12
130 lbs x 11
120 lbs x 12
140 lbs x 10


Leg Curls
40 kg x 20
54 kg x 15
54 kg x 13
47 kg x 15


Leg Extensions
26 kg x 15
26 kg x 15
33 kg x 14
33 kg x 15


Inner Hip Abductor
124 kg x 10
96 kg x 10
61 kg x 12


Standing Weighted Calf Raise Machine
34 kg x 18
34 kg x 18
34 kg x 17
34 kg x 15


-End of Workout-

Total Workout Time: 75 minutes
Average rest time in between sets: Instinct


Diet

Preworkout: 3 eggs, 1 glass of Milo (20g protein, 20g carbs)
Postworkout: 2 scoops weight gainer + 350ml Dutch Lady milk (35g protein, 60g carbs)

Estimated meals for today:
Lunch: Rice + dishes (30g protein)
Tea-time: Fruits (anything in the fridge will do) + 2 eggs (10g protein)
Dinner: Rice + dishes (30g protein)
Supper: 300ml milk + Whey protein (35g protein)

Total estimated protein intake: 160g

Note: I changed the estimate protein of rice + dishes to 30g from 20g. It could very well be over 40g, considering I definitely eat more than a chicken breast's worth of meat in every meal + the protein contained in white rice, but better to underestimate than to over-estimate.

Gonna go to Carrefour in a while to replenish my egg supply and to check out the oats section. Usually I take fresh kampung eggs (they taste better, but are slightly more costly) bought from the morning market but my parents are only going there tomorrow morning.

This post has been edited by wallpaper89: Jan 5 2009, 11:50 AM

I'm sick again. Down with fever, flu and sore throat. This is the first time in my life that I've been sick twice in a row within a period spanning not more than one month. So, I will give my body the much-deserved rest it needs for this week. No workout until Saturday, except for Back Day on Wednesday. Was thinking of having an 'active rest' week but decided to just take a complete week off. Workout will resume on Saturday. Hoping to go for at least 2 swimming sessions before then, if I can find the time.

No lah the fitness manager didn't disturb me lol. I'll ask her if eating eggs is safe the next time I see her. When I was sick I asked the doctor and the doctor advised me to eat only maximum of one egg per day, manaboleh.jpg!

Its true that the water in the pool is dirty but... I can just hope it doesn't affect me

Have not stocked up on oats yet. Must stock up before Saturday.

There is some slight changes in my time table so there will be slight changes to my workout times and diet as well. Will have to watch over how things go.

My back still needs sooo much more work. I went for back workout today without first checking last week's records. As a result I did the workouts as I pleased. Only now that I have checked and compared have I realized that I did not make much improvements from last week. Very, very slow progress, hmm...

Anyway my next back day is on Sunday, which is only 5 nights from today. I hope my back muscles will be able to recover by then.


Wednesday - Back Day (7 January 2009)

Seated Cable Row (Overhand Grip)
Warm Up
30 lbs x 12
30 lbs x 12

Workout
70 lbs x 18
80 lbs x 15
80 lbs x 13
80 lbs x 14


Lat Pulldown Machine
35 kg x 13
30 kg x 15
40 kg x 12
35 kg x 12


One-arm Dumbbell Row
30 lbs x 17
30 lbs x 15
10 kg x 20
30 lbs x 13


Wide-grip Lat Pulldown (Cable)
60 lbs x 15
60 lbs x 15
60 lbs x 15
60 lbs x 15


Dumbbell Shrugs (Weight stated = per dumbbell)
25 lbs x 20
25 lbs x 20
35 lbs x 15
35 lbs x 15


-End of Workout-

Total Workout Time: 70 minutes
Average rest time in between sets: Instincts, but I'm guessing I took too much rest


Diet

Preworkout: 4 eggs, 1 glass of Milo (25g protein, 30g carbs)
Postworkout: 2 scoops weight gainer + 350ml Dutch Lady milk (35g protein, 60g carbs)

Meals for today:
Lunch: Chicken + rice (30g protein)
Tea-time: Tomato
Dinner: Rice + dishes (30g protein)
Supper: 300ml milk + Whey protein (35g protein)

Total estimated protein intake: 155g

This post has been edited by wallpaper89: Jan 7 2009, 08:25 PM

Just when I thought I was done with being sick, I fell sick again today. I know, wtf man!?

Woke up feeling slightly feverish and dizzy, until now. Head feels heavy. I don't think I'll be doing any swimming for tomorrow.

After dinner, I felt really bloated, as if my stomach refuses to digest what I swallowed. I didn't overeat. In fact, I had no appetite and decided to eat less than usual, but still I feel like vomiting it all out now.

I hope I will wake up feeling better tomorrow morning as I've got college at 8. Otherwise I'll be left with no choice but to go see the doctor... again.

LOL today my lecturer fell sick so college cancelled. Thanks for the well wishes, I'm feeling slightly better this morning

Porridge a... Are you talking about the hawker stall in Lucky restaurant? That one if I'm not wrong was advertised and published in the newspaper before. But I have never tried it in all my 12 years of life in Sri Petaling lol...

Tomorrow will be Chest Day, I am not expecting myself to perform extraordinarily after a short rest period, especially with me falling sick so often. I will most probably be going for very light weights x high reps. I think my muscle works better with rep ranges of 13-15. I was thinking of doing smith decline bench press, but flat dumbbell BPs sounds enticing as well

Yup, lucky got day off, I really needed to rest at home today lol. Entrance to pasar malam must be the Lucky restaurant then I guess xD Otherwise it'd be Alison or Good Tea on the other entrance... If you ever join the MyFitness gym at Endah Parade do let me know, then maybe we can be gym partners

Will update this post tomorrow on my workout

---

Added on January 10, 2009, 12:13 pmChest day, finally! Results were extremely depressing T_T


My chest is not only my worst looking body part, it is also the weakest of all my body parts (apart from Arms cuz I haven't started Arms Day yet). Slow progress, low endurance and weak recovery during workouts. After few sets I kaput already, no more strength left for the 3rd/4th set.

Nevermind, one day I am sure I will be proud of it... One day.....

Dumbbell Bench Press didn't go as well as I'd liked it to. Had a hard time getting into position, not to mention balancing the DBs during execution. Furthermore, the weights were far too light to even put a strain on my chest. The main problem lies with the balancing and form.

I am expecting my diet today to be excellent. I bought a small packet of oats yesterday, those that come in smaller per-serving satchets. Nestum. The reason for this is because it is the only small packet of oats on the shelf - everything else was huge. I'm worried I might dislike oats so I just bought the smallest for trial. I took one satchet this morning but I think it was a bit too little, 20g carbs only

Postworkout saw a change as well. Decided to try taking pure whey instead of weight gainer. Also had some pineapples and a piece of IKEA curry puff, which tasted heavenly Haven't had KFC in a few months now, so I'll be tapau-ing a dinner plate for my lunch later. That's easily >100g protein, a very, very huge jump from my usual protein intakes during lunch/dinner, which is a very good thing. If only I could afford KFC every day...


Saturday - Chest Day (10 January 2009)

Smith Machine Flat Bench Press
Warm Up
20 lbs x 10
30 lbs x 10

Workout
80 lbs x 15
80 lbs x 15
90 lbs x 10 <== Wtf!
80 lbs x 10 <== Wtf!
50 lbs x 10


Smith Machine Incline Bench Press
55 lbs x 12
60 lbs x 10
60 lbs x 10
50 lbs x 12


Dumbbell Bench Press (Per dumbbell)
10 kg x 15
30 lbs x 10
10 kg x 15
10 kg x 13
9 kg x 12


Cable Crossover (Weight stated = total weight)
10 kg x 18
15 kg x 10
15 kg x 10
10 kg x 16


-End of Workout-

Total Workout Time: 65 minutes


Diet

Preworkout: 4 eggs, some oats
Postworkout: 1 scoop Whey + 250ml milk + Pineapples + Curry puff

This post has been edited by wallpaper89: Jan 10 2009, 12:15 PM

Back Day today. No complaints. I'm happy my back recovered in time. Still needs much more work. I'm still kinda worried about my chest's progress even though it's not Chest Day today lol.

Abrupt change in diet today. Preworkout was a big bowl of Milo cereals with about 500ml of milk. Lazy to make eggs today. The cereals + milk must have had plenty of carbs to fuel my workout, and a good thing too.

Postworkout will be my lunch. Seafood porridge + buckloads of shredded chicken. Grams of protein, coming right up!


Sunday - Back Day (11 January 2009)

Wide-grip Lat Pulldown (Cable)
Warm Up
30 lbs x 10
50 lbs x 10

Workout
90 lbs x 12
90 lbs x 12
80 lbs x 13
80 lbs x 11


Seated Cable Row (Overhand Grip)
80 lbs x 13
90 lbs x 10
80 lbs x 13
80 lbs x 13


Lat Pulldown Machine
40 kg x 12
45 kg x 8
35 kg x 12
40 kg x 11


One-arm Dumbbell Row
10 kg x 20
30 lbs x 16
30 lbs x 15
10 kg x 20


Dumbbell Shrugs (Weight stated = per dumbbell)
25 lbs x 20
35 lbs x 15
35 lbs x 15
35 lbs x 15


-End of Workout-

Total Workout Time: 65 minutes
Average rest time in between sets: Instincts


Diet

Preworkout: One bowl of Milo cereal + Milk
Postworkout/Lunch: Seafood porridge + Buckloads of shredded chicken

Yeah, maybe that could help. I'll try isotonic drinks during chest workouts, not sure if that would work xD

Actually I think the DBs are hard to balance because I've got weak balancing muscles, since my body is already accustomed to the Smith machine, which requires no balancing on my part.

And LOL at the KFC. I hope that doesn't happen to me...

no chicks btw. mostly guys and dancing aunties only LOL

This post has been edited by wallpaper89: Jan 11 2009, 02:39 PM

No more money to burn. Sadly I've tried bananas preworkout before but my chest still recovers very slowly. Nevermind, not a big problem, I'm sure I can overcome it. Thanks guys, worse come to worse I guess I just rest more lah

Diet today not enough protein, but I'll take some whey before I sleep and I'll try to get in more meat during dinner. Erratic as my food choices may be, I am actually enjoying the more spontaneous, more flexible diet with college coming into the picture, although the cafeteria food tastes like crap and is bloody overpriced.

Shoulder Day is good. Apparent improvements in lateral raise and reverse flyes. Still worrying myself over my chest though.

I am not supposed to have a workout day tomorrow but because my lecturer is still down with Dengue the class will end earlier and I will have time to hit the gym in the evening. Am now contemplating between doing leg day or arms day.

Monday - Shoulder Day (12 January 2009)

Seated Smith Machine Shoulder Press
Warm Up
15 lbs x 10
20 lbs x 10

Workout
65 lbs x 11
70 lbs x 10
60 lbs x 10
60 lbs x 10


Dumbbell Shoulder Press (Weight stated = per dumbbell)
10 kg x 10
10 kg x 10
10 kg x 10
10 kg x 10


Dumbbell Lateral Raise (Weight stated = per dumbbell)
4 kg x 15
5 kg x 12
5 kg x 10
4 kg x 15


Reverse Dumbbell Flyes - Sucking D1ck Position (Weight stated = per dumbbell)
4 kg x 16
4 kg x 15
4 kg x 15
4 kg x 15


-End of Workout-
Total Workout Time: 55 minutes
Average rest time in between sets: Instinct


Diet

Breakfast: Milo + Gardenia chocolate cream bread
Morning snack: Mangoes + Sausage bun
Lunch: Spring onion chicken rice (I asked for +meat but they forgot =.=) + One fat overpriced drumstick, fried
Pre-preworkout: Gardenia chocolate cream bread
Preworkout: 2 hard boiled eggs, 1 sachet of Oats
Postworkout: 250ml milk + 1.5 scoops of weight gainer + Watermelon cubes

This post has been edited by wallpaper89: Jan 13 2009, 06:47 PM

Came home from college. Attempted to drive my friend's manual car, she kena traumatized by me LOL. Cuz I've only been driving auto since I got my license so basically I've unlearned everything I've learned about manual cars xD

Took a nap, woke up feeling refreshed, went for Leg Day. Damn how come all my body parts improve one way or another, except for chest? Tak puas hati *goes to do pushups*

On the way out met the fitness manager. Asked her about her opinion on taking eggs, she suggested me to take not more than 1 egg yolks per day. Damn I think I'll just reduce my eggs intake to 2-3 per day and source my protein from other food.

Skipped calf raises because my right calf has been feeling funny since yesterday. It feels strained, although I haven't been doing any leg exercises for the past 10 days. Oh oh, maybe it's from working those abs... I tend to end up using my leg muscles as well when doing abs exercises.


Tuesday - Leg Day (13 January 2009)

Smith Squats
Warm Up
30 lbs x 10
60 lbs x 10

Workout
120 lbs x 12
140 lbs x 11
150 lbs x 10
140 lbs x 11


Leg Curls
40 kg x 20
54 kg x 16
61 kg x 12
47 kg x 16


Leg Extensions
33 kg x 15
33 kg x 15
33 kg x 15
33 kg x 15


Standing Weighted Calf Raise Machine
Nil


-End of Workout-

Total Workout Time: 45 minutes
Average rest time in between sets: Instinct


Diet

Breakfast: 4 slices of Gardenia Butterscotch bread, Milo
Morning Snack: Mangoes, Watermelon
Lunch: Chicken rice with two chicken breast
Preworkout: 3 hard boiled eggs, 1 sachet of Oats
Postworkout: 200ml milk + 1 scoop Whey, Tomatoes