You have an iron will orite ! Even with all the nausea & aches you still managed to gain. You fully deserve it bro.

I don't bring milk to the gym. I live nearby so its convenient for me to drink milk at home, without having to bring anything with me to the gym other than my water bottle and wallet.

The MyFitness I go to is in Sri petaling Endah Parade... Quite good IMO. No complaints from me thus far, everything's in shape. For students like me its RM107 per month (inclusive of joining fee) for a one-year contract. If you pay by cash you'll have to pay everything in one go.

They have a machine there that measures weight and BF. Its in the drawer so just request one of the staff there to take it out for you Its not very consistent though... And I think its not very accurate either.


LOL brooo! Long time no see! Your name is potato but your avatar is that of a banana

I jsut got back from holiday in Kijal, Terengganu... My friends say I look hgue and buff but I feel damn guilty because I know I am far from what they say I am. However I am pleased with my chest's progress in the past 2 weeks. Somehow incorporating short periods of cardio at the end of my workouts seem to be helping. I don't know, it might be that or it might not be. It could be due to my increased milk intake too, I can't really say for sure.

Speaking of milk... In Terengganu I rely heavily on milk as my protein source. No choice...

FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUCK!!! As if it isn't bad enough that my strength has been stalling, now its beginning to drop! Feeling damn weak today. Did a total of only 12 sets instead of the usual 16.

Supposed to hit the gym yesterday but I felt feverish, so I popped some panadols and went to bed instead.

Anyway exams are drawing very close. I will probably be slacking in my workouts over the next few weeks, or probably even skip it in its entirety. But after my exams are over, I will have 3 full weeks to concentrate on building up from where I left off.

Today's breakfast was kinda cincai. Haha. So was my preworkout, actually... >.<


Wednesday - Chest Day (20 May 2009)

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

Workout
50 lbs x 13
60 lbs x 9
50 lbs x 9
50 lbs x 9


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


Smith Incline Bench Press
70 lbs x 11
70 lbs x 8


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


-End of Workout-

Total Workout Time: 53 minutes


Diet

Breakfast: 6 slices chocolate raisin bread, 1 glass Milo
Lunch: Rice + dishes, Herbal tea packet drink, Grapes
Preworkout: 4 half-boiled eggs, 3 slices chocolate raisin bread
Postworkout: 300ml Milk + Whey
Dinner: Rice + dishes
Supper: Probably milk

Aiyo, cilakak lor... I waited 15mins just for the PT and his trainee to finish hogging the cable pull machine...

Somehow doing the cable machine pulldowns instead of the fixed position machine is harder to do... Can't go as heavy. And I don't know if my form is right or not because I don't feel as much burn on my lats.

Completely forgot to do the shrugs today, so I'll just do it on arms day.

Diet is not too good either. Appetite seems to be decreasing, probably because I'm not feeling too well. Slight flu and sore throat. Hopefully appetite will recover soon.

And damn, I should've went for an extra min on the treadmill.


Thursday - Back Day (21 May 2009)

Cable Pulldowns
Warm up
60 lbs x 10
60 lbs x 10
100 lbs x 5

Workout
120 lbs x 10
120 lbs x 10
130 lbs x 7
110 lbs x forgot


One-arm Dumbbell Rows (Per dumbbell)
50 lbs x 14
60 lbs x 10
60 lbs x 10
50 lbs x 13

Close-grip Pulldown
90 lbs x 13
120 lbs x 9
110 lbs x 8
100 lbs x 9


Seated Cable Rows (Hammer grip)
100 lbs x 10
100 lbs x 10


Dumbbell Shrugs (Per dumbbell)
Forgot to do


Treadmill
Constant 11km/h - 3 minutes


-End of Workout-

Total Workout Time: 70 minutes


Diet

Breakfast: 250ml Milk, 3 slices Wholemeal bread
Lunch: Nasi lemak
Preworkout: 3 half-boiled eggs, 3 slices Wholemeal bread, 1 glass Milo
Postworkout: 250ml Milk + Whey
Dinner: Small portion rice + dishes
Supper: Most likely Milk

Nice!

Thanks! But lol, what is nice actually?

Nowadays feeling a bit emo. Like kinda underconfidence that kinda feeling. Feels inferior. Not good to harp on these negative thoughts man! Wake up wallie!!

Shoulders today. Right wrist felt damn weird and kinda painful when doing the lateral raises, which is why I couldn't complete the last set. As for the reverse flyes... Did less one set than usual because was running late + felt a bit lazy xD


Saturday - Shoulder Day (23 May 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
20 lbs x 12
20 lbs x 10
35 lbs x 6

Workout
40 lbs x 12
45 lbs x 10
45 lbs x 10
40 lbs x 10


Machine Shoulder Press (Hammer grip)
39 kg x 10
32 kg x 10


Dumbbell Lateral Raise (Per dumbbell)
9 kg x 13
9 kg x 12
9 kg x 12
7 kg x 7 (right wrist too cacat to continue)


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


Treadmill
Constant 11km/h - 3.5 mins


-End of Workout-
Total Workout Time: 64 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes, Vitagen
Preworkout: 4 half-boiled eggs, 250ml Milk, 2 slices chocolate raisin bread
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Milk? Undecided.

This post has been edited by wallpaper89: May 23 2009, 06:37 PM

Ran out of milk today and forgot to go out and buy. Spent my time in front of com reading Rurouni Kenshin all over again LOL. Damn, at a time when I'm supposed to be studying like mad...

Felt like puking after 3rd set of squats. Spent a few minutes deciding whether to push it or to give it up. I decided to give it up and move on to leg curls, which IMO was a good decision. I rested for almost 10mins before hitting the curls. I think from now onwards I should jsut stick to doing 3 sets of squats instead of the killer 4. And yes, my quad strength dropped. Boooo...


Monday - Leg Day (25 May 2009)

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

Workout
120 lbs x 12
120 lbs x 12
120 lbs x 12


Leg Curls
61 kg x 12
68 kg x 10
75 kg x 9
68 kg x 9


Leg Extensions
47 kg x 12
40 kg x 10
47 kg x 12
47 kg x 12


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


-End of Workout-

Total Workout Time: 73 mins


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes, Dragon fruit
Preworkout: 4 half-boiled eggs, 2 mini bananas, 1 sachet Nesvita
Postworkout: Water + Whey, 2 mini bananas
Dinner: Rice + dishes
Supper: ??? Ran out of milk, damn..

Drop in strength. Forgot to buy milk arghhhhhhh! Breakfast was inadequate, I felt full after eating the 'bak chang' even though the portion is small >.<


Tuesday - Arms Day (26 May 2009)

Concentration Curls
25 lbs x 10
10 kg x 11
10 kg x 9


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


Alternate Incline Hammer Curls
9 kg x 11
9 kg x 11
9 kg x 11


Dips
BW x 12
BW x 12
BW x 15


Dumbbell Shrugs (Per side)
60 lbs x 15
60 lbs x 15
60 lbs x 15
50 lbs x 20


Torso Rotation Machine (per side)
45 kg x 22
55 kg x 20
65 kg x 16


Wrist Curls
7 kg x 22
7 kg x 22
7 kg x 22


Reverse Wrist Curls
5 kg x 20


-End of Workout-
Total Workout Time: 57 minutes


Diet

Breakfast: 1 'bak chang', 2 slices Butterscotch bread, 1 herbal tea packet drink
Lunch: Rice + dishes, Vitagen
Preworkout: 4 half-boiled eggs, 3 slices Butterscotch bread, 1 mini bananas
Postworkout: Water + Whey, 2 mini bananas
Dinner: Rice + dishes
Supper: Forgot to buy milk, so? Dunno what to eat...

wah nice..
i havent eat bak chang
err u do the wrist curl with ur thumb on top or bottom?

On top.. then reverse wrist curl I do with thumb at the bottom.

oh ok, i dont know whats the difference also

I don't know what's the difference also. LOL! Works different parts of the forearms I guess? Here's the link that illustrates the two versions of the wrist curls:

http://www.bodybuilding.com/fun/exercises....rl+Over+A+Bench

http://www.bodybuilding.com/fun/exercises....rl+Over+A+Bench

cool..
thanks for the link

Did 60 lbs for 3 sets because DL said to progress in weights, you first have to at least manage 3 sets x 10 reps for a particular weight. I failed. But anyway, the next jump is 70lbs (there's no 65lbs DBs here) so it'll be quit tough on me.

Form for smith press not too good, some reps didn't go low enough.

Right shoulder felt b****y throughout the workout. Something's not right.

In a hurry to go off now. Chao!


Saturday - Chest Day (30 May 2009)

DB Incline Bench Press (Per dumbbell)
Warm up
20 lbs x 12
25 lbs x 12
45 lbs x 6

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


Machine Chest Press
54 kg x 13
61 kg x 9
54 kg x 9
47 kg x 9


Smith Incline Bench Press
70 lbs x 10
70 lbs x 7, 50 lbs x 5
60 lbs x 8, 50 lbs x 4
70 lbs x 6, 50 lbs x 4


Cable Crossover (Total weight)
20 kg x 12
15 kg x 18


Treadmill
Constant 11km/h - 3 mins


-End of Workout-

Total Workout Time: 67 minutes


Diet

Breakfast: 500ml Milk, 2 slices Choco Raisin bread
Lunch: Rice + dishes, 250ml Peel Fresh Apple
Snack: 2 slices Choco Raisin bread
Postworkout: 300ml Milk + Whey
Snack: Probably some eggs
Dinner: Undecided
Supper: Probably milk

Had a dull stomachache after lunch, which persisted throughout the workout until now even. Kinda ruins the workout mood.

Anyway it was a bad workout day today. Felt weak. Also, form was off for the first three sets of rows, wasn't using much of my back muscles.

Halfway through the pulldowns, felt slightly nauseous. Not as bad as if I were to do squats, but bad enough to demotivate me. Went to do some light cycling for 10mins to chill before resuming my workout (but was very weak after that, aih). Did 2 sets of half-assed shrugs (light weight, but good form) to end the session. I don't think I'll be having an Arms day so I suppose I won't be doing any proper shrugs for this week.


Sunday - Back Day (31 May 2009)

Seated Cable Rows (Overhand grip)
Warm up
50 lbs x 12
60 lbs x 12
100 lbs x 6

Workout
130 lbs x 12
150 lbs x 10
140 lbs x forgot
130 lbs x 11
130 lbs x 10


Wide-grip Pulldowns (Per dumbbell)
110 lbs x 12
110 lbs x 12
110 lbs x 11
100 lbs x forgot


Light cycling
11mins while watching billiard game on TV


Close-grip Pulldowns
110 lbs x 12
130 lbs x 8
120 lbs x 7


Half-assed Dumbbell Shrugs (Per dumbbell)
45 lbs x 20
45 lbs x 20


-End of Workout-

Total Workout Time: 70 minutes


Diet

Breakfast: 500ml Milk, 2 slices Choco Raisin bread
Lunch: Porridge + random stuff
Preworkout: 3 half-boiled eggs, Cereals + Milk
Dinner/Postworkout: Rice + dishes
Supper: 300ml Milk + Whey?

Was a good workout day today. Haha I didn't realize it but I was doing the exact same weight and reps as I did in the last shoulder workout, for almost all the sets. Except this time, I did an extra set on the machine.

Exams begin in two days' time, so I most probably am not gonna hit the gym tomorrow. But if by chance I somehow decide to go, it'll probably be a half-assed workout on legs and arms day with some shrugs and wrist curls and abs thrown in.


Monday - Shoulder Day (1 June 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
9 kg x 12
10 kg x 12

Workout
40 lbs x 12
45 lbs x 10
45 lbs x 10
40 lbs x 10


Machine Shoulder Press (Hammer grip)
32 kg x 11
32 kg x 11
32 kg x 11


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


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


-End of Workout-
Total Workout Time: 60 minutes


Diet

Breakfast: 2 scoop Oats, 1 banana, 1 Krispy Kreme doughnut
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 2 bananas
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Milk? Undecided.

My exams are finally over. Its been what, more than a week since I last hit the gym, and more than two weeks since I did legs or arms workout.

Now that my exams are over I will have 3 full weeks to myself, I hope I'll be able to make good use of it.

Did chest today. Was contemplating on doing either chest or starting with arms/legs (since I haven't done them in a really long time), but decided to go for chest and follow up with my usual routine of back, shoulder, legs then arms.

Instead of the usual 12 compound and 4 isolations, I did 8 compounds and 11 isolations today. Spur of the moment kinda thing... And the isolations I did them in supersets with 70 secs rest in between each set. Incline, normal, incline, normal, etc.

Form for DB flyes was a bit off. So right at the end of the workout I tried something else. I did the cable crossovers with the cables positioned at about slightly above knee level, and my fists met at the level of my head (maybe slightly higher? but around there la). So I guess effectively, it was an incline cable crossover, and it was much harder to do than the normal crossovers. But form felt more 'correct' than incline DB flyes so I'm happy about that

Gonna have a late dinner later tonight, maybe at 8.30-9.00 since I just had milk for postworkout.


Wednesday - Chest Day (10 June 2009)

DB Incline Bench Press (Per dumbbell)
Warm up
9 kg x 12
10 kg x 12
40 lbs x 6

Workout
50 lbs x 12
50 lbs x 12
50 lbs x 10
50 lbs x 9


Smith Flat Bench Press
80 lbs x 11
90 lbs x 10
90 lbs x 10
90 lbs x 9


Incline Dumbbell Flyes
10 kg x 13
10 kg x 15
10 kg x 14
10 kg x 11


Dumbbell Flyes
10 kg x 15


Cable Crossover (Total weight)
20 kg x 13
20 kg x 12
20 kg x 11
15 kg x 14


Incline Cable Crossover (Total weight)
15 kg x 9
10 kg x 10


-End of Workout-

Total Workout Time: 80 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 2 slices Choco Raisin bread, 250ml Milk
Postworkout: 300ml Milk + Whey
Dinner: Rice + dishes
Supper: Probably cereals + milk

Was a good workout today. Form was tip-top. Tried pulldowns with supinated grip for the first time and I must say it is AWESOME! Form was more in place as it was more 'natural' to execute IMO. I've been missing out on it all this while... But better late than never.

Planned to do one-arm DB rows but in the end saw this cable thing with a bar for you to grip, so I did one-arm cable rows instead. Somehow even at 40 kg it felt surprisingly easy to do, could have went for more reps/weight but decided to keep it fun and simple.

Wanted to do 5 mins cardio, but into the second minute I started having a side stitch attack. It was excruciating and I had no choice but to stop.


Thursday - Back Day (11 June 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
60 lbs x 12
70 lbs x 10
100 lbs x 6

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


Close-grip Pulldowns
110 lbs x 10
100 lbs x 10
90 lbs x 12
100 lbs x 12 (dunno why strength suddenly increase)


One-arm Standing Cable Rows
30 kg x 12
40 kg x 10
40 kg x 10


Seated Cable Rows (Overhand grip)
110 lbs x 12
110 lbs x 10
110 lbs x 10


Half-assed Dumbbell Shrugs (Per dumbbell)
35 lbs x 20
35 lbs x 20
35 lbs x 20


-End of Workout-

Total Workout Time: 70 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Chicken rice + 1 chicken breast
Preworkout: 4 half-boiled eggs, 2 slices Choco Raisin bread, some homemade Tapioca kuih
Postworkout: 300ml Milk + Whey
Dinner: Rice + dishes
Supper: Maybe milk or cereals

Nothing spectacular today. But form was good. Did some quick shopping for milk after workout.

Hoping to finally break into the 50 lbs zone within the next two weeks, if possible


Friday - Shoulder Day (12 June 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
20 lbs x 12
20 lbs x 12
35 lbs x 6

Workout
40 lbs x 12
45 lbs x 10
45 lbs x 9
40 lbs x 10


Machine Shoulder Press (Hammer grip)
39 kg x 9
32 kg x 9


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


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


-End of Workout-
Total Workout Time: 60 minutes


Diet

Breakfast 1: Cereals + Milk
Breakfast 2: 250ml Milk, 2 slices butterscotch bread
Lunch: Fried rice + random stuff
Preworkout: 4 half-boiled eggs, 3 slices butterscotch bread, 1 mini banana
Postworkout: 300ml Milk + Whey
Dinner: Rice + dishes
Supper: Anything edible

its been a longgggggg time since I last did leg workouts. Decided to push myself today with the squats. As decided earlier, I did only 3 sets instead of 4. I'm going to stop at 3 sets from now onwards due to the nausea it gives me. Cost vs benefit analysis, my friend.

Surprisingly my strength did not drop much. Or maybe its just because I'm forcing myself to go the heaviest I can. Was grunting like a pig, damn loud, with every push. But I was too busy squatting to have the time to feel embarrassed.

Should have gone heavier on the extensions, damn.

Felt bloated after lunch. Feeling the same even now. Hence the lower intake on preworkout. Bad feeling, damn.


Saturday - Leg Day (13 June 2009)

Barbell Squats (Excluding bar)
Warm Up
50 lbs x 10
50 lbs x 10
120 lbs x 4

Workout
140 lbs x 10
140 lbs x 10
130 lbs x 10


Leg Curls
61 kg x 12
68 kg x 10
68 kg x 10
61 kg x 11


Leg Extensions
40 kg x 12
40 kg x 12
47 kg x 11
47 kg x 11


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


-End of Workout-

Total Workout Time: 65 mins


Diet

Breakfast: Cereals + Milk, 250ml Milk
Lunch: Rice + dishes, Papaya + lemon
Preworkout: 4 half-boiled eggs, 2 mini bananas
Dinner/Postworkout: Undecided
Snack (later): 300ml Milk + Whey
Supper: Undecided