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

1.25l of milk a day

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.

may I know what kind of milk you drink? HL?

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.

Your body is the weird thing .. lol.

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

Ah, reminds me of the time i had to wear retainers, hurts with a slight graze and had to starve lol

Took it out and threw it away after a week, RM 500 down the drain... but it felt heavenly!

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

Arent you on HVT? How come only 4 sets for other exercises other than shoulder presses? Curious, still learning on HVT.

Lol got pissed and fed up with it... oh well

Anyways, nice journal you have. Very systematic and organized.

Am lifting about the same weights as you also.

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

My class ended much earlier than expected today. Finally got the chance to hit the gym.

Did a super deloading full-body workout today. Did at least one workout for most of the major muscle groups at 1-2 sets each with moderately heavy weight x 12 reps per set, with 60-80 seconds rest in between each sets.

Workout will resume to normal on next Monday, after my Terengganu trip.

And me loving to work out my chest, I did two workouts for chest instead of only one.

Slightly more than a week ago, on May 6, my measurements were 73.7kg with 13.1% BF.

Today, I measured myself again right before I left, and the digital scale read 75.6kg with 14.0% BF.

Damn happy!

But too bad the machine is not very accurate and its not very consistent either, so the measurement might have been wrong.


Super Deloading Day
Thursday - Full-body Workout (14 May 2009)

Barbell Squats (excluding bar weight)
Warm up
50 lbs x 10

Workout
100 lbs x 12
100 lbs x 12


Incline Dumbbell Bench Press
45 lbs x 12
45 lbs x 12


Flat Dumbbell Bench Press
40 lbs x 12
40 lbs x 12


One-arm Dumbbell Rows
45 lbs x 13
45 lbs x 13


Dumbbell Shoulder Press
35 lbs x 12
35 lbs x 12


Alternate Incline Hammer Curls
9 kg x 13
5 kg x 10


Dips
BW x 13


Standing Weighted Calf Raise Machine
52 kg x 20


Wrist Curls
7 kg x 22
7 kg x 15


Treadmill
Constant 11km/h - 3 minutes


-End of Workout-
Total Workout Time: 59 minutes


Diet

Breakfast 1: 250ml Milk, 3 slices Oatmeal Raisin bread
Breakfast 2: 250ml Milk, 2 white bread egg sandwiches
Lunch: Fried rice + random stuff
Preworkout: 4 half-boiled eggs, 250ml Milk, 2 slices Oatmeal Raisin bread
Postworkout: 300ml Milk + Whey
Dinner: Small portion rice + dishes
Supper: Probably milk

hey wallie.. how do u bring milk to the gym? haha.. btw how much are u paying for myfitness? im living nearby.. oh oh.. and how do u measure your body fat each time?