Wheee. Significant drop in strength. My whole body is aching from the week's workout... Instead of resuming workout on Wednesday, I'll start on Thursday. Wanna futsal on wed

Measured my weight before I left. 74.8kg, 14.6% BF. Damn, weight dropped and body fat increased compared with last measurement. Will work harder though


Sunday - Arms Day (15 June 2009)

Concentration Curls
10 kg x 13
10 kg x 10


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


One-arm Dumbbell Curls
10 kg x 10
10 kg x 8


Alternate Incline Hammer Curls
20 lbs x 9
7 kg x 15


Dips
BW x 12
BW x 12
BW x 10


Triceps Press Machine
75 kg x 12


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


Torso Rotation Machine (per side)
55 kg x 22
65 kg x 18
65 kg x 18


Wrist Curls
7 kg x 25
7 kg x 22
7 kg x 20


Reverse Wrist Curls
5 kg x 15
5 kg x 13


-End of Workout-
Total Workout Time: 65 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes, Lychee
Snack: Water chestnut with tapioca and coconut milk dessert
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout: 300ml Milk + Whey
Dinner: Rice + Dishes
Supper: 400ml Milk

9 compounds and 10 isolations today. Did an extra compound because the 4th set for incline press was slightly off form. There were one or two other reps which were off form as well, didn't go low enough.

2nd set of smith flat press could have went for 10 reps, but somehow my right shoulder area was aching and it distracted me quite badly.

Original plan was to hit 70 lbs next week, but at the rate I am improving, it might not be possible. But I might still go ahead and try the 70s anyway, I might be able to pull off 6-7 reps if I'm lucky.

Btw was supposed to start workout yesterday, but I pushed it one day forward to today because of futsal. It was worth it. Side effects of futsal :




Thursday - Chest Day (18 June 2009)

DB Incline Bench Press (Per dumbbell)
Warm up
20 lbs x 12
25 lbs x 12
40 lbs x 7

Workout
50 lbs x 13
60 lbs x 10
60 lbs x 9
60 lbs x 8
45 lbs x 8


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


Incline Cable Crossover (Total weight)
15 kg x 12
15 kg x 12
15 kg x 10
10 kg x 14
10 kg x 12


Cable Crossover (Total weight)
20 kg x 15
20 kg x 14
20 kg x 13
20 kg x 12
20 kg x 10


-End of Workout-

Total Workout Time: 76 minutes


Diet

Breakfast: 4 slices Raisin Oatmeal bread, 250ml Milk
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk, 2 mini bananas
Postworkout: 300ml Milk + Whey
Dinner: Rice + dishes
Supper: Undecided

Eh shit. My strength like dropped la, compared to last week. Weird.

And my chest didn't feel sore from yesterday's workout. That's even weirder. Maybe its because I'm stalling in poundages, so my muscles get used to it already. In fact, I'm stalling for all my exercises, chest, back, arms, shoulders... Damn!

I need to bump up my diet somehow


Friday - Back Day (19 June 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
60 lbs x 12
80 lbs x 10
120 lbs x 5

Workout
140 lbs x 10
150 lbs x 8
130 lbs x 10
130 lbs x 9


Close-grip Pulldowns
110 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 8


Seated Cable Rows (Overhand grip)
130 lbs x 10
130 lbs x 8
110 lbs x 11
110 lbs x 10


One-arm Standing Cable Rows
35 kg x 13
35 kg x 12


Half-assed Dumbbell Shrugs (Per dumbbell)
45 lbs x 18
45 lbs x 18


-End of Workout-

Total Workout Time: 60 minutes


Diet

Breakfast: 500ml Milk, 1 slice choco raisin bread
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout: 300ml Milk + Whey
Dinner: Rice + dishes
Supper: Undecided

Yeah baby. Strength didn't improve much from last week, but today I finally moved on to 50lbs x 9. I hope from now on I'll be able to pick up from where I stalled.

Hoping can break the stall for chest next week as well. It sucks that the dumbbells only come in increments of 10lbs after 60lbs though, ie 70 lbs, 80 lbs, etc. =\


Saturday - Shoulder Day (20 June 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
20 lbs x 12
20 lbs x 12
35 lbs x 5

Workout
45 lbs x 11
50 lbs x 9
45 lbs x 9
40 lbs x 9
35 lbs x 10


Machine Shoulder Press (Hammer grip)
32 kg x 10
32 kg x 9


Dumbbell Lateral Raise (Per dumbbell)
9 kg x 13
9 kg x 13
9 kg x 12
7 kg x 12


Rear delt/Row Machine
35 kg x 13
35 kg x 13
35 kg x 12
35 kg x 10


Reverse Flyes (Suckd!ck position) (Per dumbbell)
Nil


Cardio - Treadmill
Constant 11km/h - 4 mins


-End of Workout-
Total Workout Time: 61 minutes


Diet

Breakfast: homemade Tapioca kuih, 125ml Milk, 2 slices Wholemeal bread, Cream bread
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 3 slices wholemeal bread
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Undecided

Did leg prss for the first time today instead of bb squats. Felt weird. Much easier to do. I reckon I could have gone for an extra 40lbs or so, but whatever la...

Because leg press wasn't as taxing as squats, as well as I didn't go for maximum weight, I didn't get the usual nausea today. Hooray! Haven't felt so good on a leg day since god knows when.

And because of lighter load on my main exercise and no nausea, I guess I was able to go heavier than usual for all the other exercises. Leg extensions felt surprisingly easy.

Will return to squats next week. Maybe. I don't know. It feels more effective, bt it also brings in more disadvantages. Decisions, decisions.


Sunday - Leg Day (21 June 2009)

Leg Press Machine
Warm Up
90 lbs x 10
180 lbs x 6
180 lbs x 6

Workout
250 lbs x 12
290 lbs x 10
300 lbs x 10
300 lbs x 10


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


Leg Extensions
47 kg x 12
54 kg x 12
54 kg x 12
47 kg x 12


Standing Weighted Calf Raise Machine
61 kg x 20
70 kg x 15
70 kg x 15


-End of Workout-

Total Workout Time: 60 mins


Diet

Breakfast: Cereals + Milk, some Siu Mai
Lunch: Porridge + random stuff
Preworkout: 4 half-boiled eggs, 250ml Milk, Dragon fruit
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Undecided

I was busy today. Went I reached home it was like really late, and I took a short nap before hitting the gym. Felt dizzy after the nap, no mood at all, but felt much better once I started lifting the weights.

Somehow my endurance today damn good. Can do biceps and triceps with my heaviest weight (which is actually quite light for the average BB-er) for all the sets. Weird. Normally I would be forced to use lighter weights in following sets, but not this time. Hope to keep this up.

Alot of lenglui in the gym today btw.


Monday - Arms Day (22 June 2009)

One-arm Dumbbell Curls
25 lbs x 12
25 lbs x 10
10 kg x 12
10 kg x 12


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


Triceps Press Machine
85 kg x 12
95 kg x 10
95 kg x 10
95 kg x 9
85 kg x 11
85 kg x 10


Dumbbell Shrugs (Per side)
60 lbs x 18
50 lbs x 22
60 lbs x 15
60 lbs x 15


Torso Rotation Machine (per side)
Nil


Wrist Curls
7 kg x 24
9 kg x 18
9 kg x 16


Reverse Wrist Curls
6 kg x 14


-End of Workout-
Total Workout Time: Forgot


Diet

Breakfast: 1 scoop Oats, 250ml Milk, 2 slices Butterscotch bread
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout/Dinner: Rice + dishes, Papaya
Snack: 300ml Milk + Whey
Supper: Undecided

Strength is damn freaking pathetic today. I was sure I would have an increase in strength but instead I became much, MUCH weaker, so much so that it is still puzzling me now.

First set was okay, 60 lbs x 11. Then I attempted the 70 lbs. Failure. Only managed 6 reps. And then thereafter everything went downnnnnnhill. Worst performance in a while.

Btw, did my incline smiths and machine press sets alternately. Same for the cable crossover variations.


Thursday - Chest Day (25 June 2009)

DB Incline Bench Press (Per dumbbell)
Warm up
20 lbs x 12
25 lbs x 12
45 lbs x 7

Workout
60 lbs x 11
70 lbs x 6
60 lbs x 8
50 lbs x 8


Incline Smith Bench Press
110 lbs x 8
90 lbs x 7
80 lbs x 10
80 lbs x 8


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


Incline Cable Crossover (Total weight)
15 kg x 13
15 kg x 9


Cable Crossover (Total weight)
20 kg x 13
20 kg x 12


-End of Workout-

Total Workout Time: 65 minutes


Diet

Breakfast: Cereals + Milk, 2 slices Wholemeal bread
Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 250ml Milk, Dragon fruit
Postworkout: 300ml Milk + Whey
Dinner: Probably at some western restaurant
Supper: Undecided

This post has been edited by wallpaper89: Jun 26 2009, 11:06 AM

Skipped workout yesterday due to heavy fatigue.

Was very tired today as well, after coming back from playing pool. Was running late too. But I can't skip, cuz I adu skipped yday... so I went anyway, but I did fewer sets than usual. 6 sets vertical and 6 sets horizontal.

Somehow I feel that I use more of my right lats than my left. >.<


Saturday - Back Day (27 June 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
60 lbs x 12
80 lbs x 10
120 lbs x 6

Workout
150 lbs x 10
150 lbs x 9
140 lbs x 10


Close-grip Pulldowns
120 lbs x 10
100 lbs x 11
100 lbs x 10


One-arm Standing Cable Rows
45 kg x 12
45 kg x 12
45 kg x 10


Seated Cable Rows (Overhand grip)
120 lbs x 12
130 lbs x 10
120 lbs x 10, 90 lbs x 5


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


Hyperextensions
BW x 45


-End of Workout-

Total Workout Time: 53 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Undecided

Dayummmm... My shoulder strength increased quite significantly in just one week. Why can't my chest and back be like this? But no worries, because time overcomes anything and everything!

Damn cheebye lah my neighbour's kids. Last time one of them threw firecrackers at his dog and I farked him off. Now the youngest one is shooting BB guns at my maid. I warned him not to do it again, but if he dares to do it again I'll go straight to his parents. GG lah him masa tu...


Sunday - Shoulder Day (28 June 2009)

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

Workout
45 lbs x 13
50 lbs x 10
50 lbs x 10
45 lbs x 9


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 13
9 kg x 10
7 kg x 13


Rear delt/Row Machine
35 kg x 13
35 kg x 13
35 kg x 12
25 kg x 15


-End of Workout-
Total Workout Time: 59 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Large dry wantan mee, 250ml Milk
Preworkout: 4 half-boiled eggs, 250ml Milk, some leftover Mango Delight cake
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Undecided

This post has been edited by wallpaper89: Jun 29 2009, 06:19 PM

Shit.. today memang hailat. I think I pushed myself too much on the squats. A few reps there I seriously thought I was a goner. Push halfway up then suddenly stuck in the air, GG!

And as usual I started getting nauseous after the squats, but initially it wasn't so bad so I went on and continued doing normal workouts. I did have prolonged periods of rest in between sets due to the nausea though.

As a result of my recklessness, I puked after completing the last set of leg extensions. I instinctively cupped my hands to contain the vomit, but it still managed to spill out a bit. Walked towards the changing room awkwardly with my hands still cupped. Got the janitor to clean the remains later. I wonder if anyone else noticed me puking? I was right beside the dance class when it happened =.=

The first thought that crossed my mind after I vomit was, "Fark... my precious nutrients!!!"


Monday - Leg Day (29 June 2009)

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

Workout
150 lbs x 10
150 lbs x 9
140 lbs x 8


Leg Curls
68 kg x 13
75 kg x 10
75 kg x 9
54 kg x 20


Leg Extensions
47 kg x 13
54 kg x 12
54 kg x 12
54 kg x 11

*this is when I puked*

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


-End of Workout-

Total Workout Time: 70 mins


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes, Pineapples
Preworkout: 4 half-boiled eggs, 150ml Milk, 2 slices Breakthru bread
Postworkout: 300ml Milk + Whey
Dinner: Undecided
Supper: Undecided

This post has been edited by wallpaper89: Jun 29 2009, 06:30 PM

BRAVO!!! you did it!! squat until puked..haha

i only have a small tiny meal for preworkout

i just cant have egg for pre, otherwise..feeling of puke is there

LOL, and why is that supposed to be a good thing? hahaha!

I LOL'd at this, seriously. XD

Haha, remember the dude who claimed he ate his own vomit? It sounds so bizarre and unbelievable if you think about it. The stench and the texture, eugh!!

Anyway today my arms macam biasa lah. Surprisingly my wrist curls decreased in performance. To top it off, form for left arm was a bit off...

Could have definitely gone heavier for triceps, but decided to just remain in my comfort zone for now. No hurry.

Did some light cable crossovers just for the heck of it.

Hit the gym kinda late, so therefore no postworkout. I'll skip that and go straight to having my dinner.

Measured my weight immediately after workout. Celaka, the increase is damn negligible lah, emo adi. BF still stuck at 14.6%, weight is now 75.2kg. Probably less cuz I dun trust the accuracy of their ciplak machine.


Tuesday - Arms Day (30 June 2009)

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


One-arm Dumbbell Curls
25 lbs x 10
10 kg x 10
10 kg x 10


Triceps Press Machine
95 kg x 10
85 kg x 13
85 kg x 12
95 kg x 9
85 kg x 11
85 kg x 10


Dumbbell Shrugs (Per side)
60 lbs x 20
60 lbs x 20
60 lbs x 20
45 lbs x 20


Just-for-fun Incline Cable Crossovers (Total weight)
10 kg x 15
10 kg x 15


Torso Rotation Machine (per side)
Nil


Wrist Curls
9 kg x 20
9 kg x 18
9 kg x 15


Reverse Wrist Curls
5 kg x 15
5 kg x 12


-End of Workout-
Total Workout Time: 70mins


Diet

Breakfast: 500ml Milk, 1 homemade butter cake, 1 random cheese bread from some bakery.
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk, 1 banana
Postworkout/Dinner: Rice + dishes
Supper: Most likely 300ml Milk + Whey + 1 banana/butter cake

haha i think u was referring to bebeq bout the vomiting part. haha

nope, he doesnt eat what he puked at least....

Omg, damn friking emo today. This is probably one of the worst, or possibly even THE worst, workout I've ever had in my life.

My performance today was seriously depressing. Remember how I did 70lbs x 6 last week as the second set into my workout? You don't, but now I'm telling you I did. Today I tried doing it as the first set, but failed to even get into position. Damnit! I attempted the 70lbs several times but always failed when trying to get into position. It feels as if I have zero control over the dumbbells. After 3 or 4 attempts, I was frus as hell and went on to the 60 lbs instead.

That's not even the worst part yet. I did two sets of incline DBs, only to realize that I am performing very, very badly today. Fine. I move on to doing the easier exercise, smith inclines. But I could barely even lift half of what I was lifting last week! Like, wtf? Its as if my muscles are screwing around with me! Just compare my poundages and reps today with last week's, and you'll see why I'm so frus with my chest muscles today. Damn. Even when i tried going lighter with higher reps, my muscles still fail to perform.

Don't know what went wrong and where, but I seriously need to reconsider my chest workout routines. I've been stuck at the 60lbs x 10 for MONTHS, with no progress. And just when I thought I was finally gonna break out of the stalling with the advancement to 70lbs, today I suddenly, and disappointingly, discover that I can't even get into the starting position. Back to square one again. Damn damn damn.

Due to the highly stressful levels of frustration, I decided to cut my workout short and did much less sets today than usual.


Friday - Chest Day (3 July 2009)

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

Workout
60 lbs x 11
60 lbs x 9


Incline Smith Bench Press (superset with below)
110 lbs x 6, 70 lbs x 6
90 lbs x 7


Machine Chest Press (superset with above)
61 kg x 9
54 kg x 8
47 kg x 9


DB Incline Bench Press
40 lbs x 9


Incline Cable Crossover (Total weight)
15 kg x 15


Cable Crossover (Total weight)
20 kg x 15


Machine Chest Press
40 kg x 15


-End of Workout-

Total Workout Time: 55 minutes


Diet

Breakfast: Cereals + Milk
Postworkout: 300ml Milk + Whey

This post has been edited by wallpaper89: Jul 3 2009, 12:20 PM

Diet lousy these past few days. Lacking.

Took measurements after the workout, 75.2kg and 15.7% BF. That's odd for my BF to be shooting up after surviving 3 days of Bootcamp's intense cardio exercises.

Cacat gym. Alot of equipment breaking/broke down already. I wanted to try my hand at doing barbell inclines but the adjustment screw rosak, so the seating couldn't be adjusted to a safe and comfortable level.


Tuesday - Chest Day (14 July 2009)

Incline Smith Bench Press
Warm up
50 lbs x 10
70 lbs x 8

Workout
120 lbs x 10
120 lbs x 9
100 lbs x 10
100 lbs x 9


DB Incline Bench Press (Per dumbbell)
45 lbs x 9
45 lbs x 9
40 lbs x 10
40 lbs x 9


Machine Chest Press (superset with above)
54 kg x 10
54 kg x 8
47 kg x 9
40 kg x 12


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


Cable Crossover (Total weight)
20 kg x 14
20 kg x 12


-End of Workout-

Total Workout Time: 60 minutes


Diet

Breakfast: 250ml Milk + 1 Twiggies
Breakfast: 2 Wholemeal chicken sandwich
Lunch: Chicken rice
Lunch: Small portion chicken rice
Snack: 2 half-boiled eggs
Postworkout: 250ml + Whey

Seems like the cardio kills ur muscle and make u gain fat aeh?

Don't know if its a good thing or not, but I don't look fat at all,.. more like all skin and bones only

Great workout day because the back cable machines are right in front of and facing directly at the dance studio. And today there's a confident chick dancing all through my first 11 sets of workout. Motivation?


Wednesday - Back Day (15 June 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
60 lbs x 12
90 lbs x 10

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


Close-grip Pulldowns
100 lbs x 12
100 lbs x 11
110 lbs x 9
90 lbs x 12


Seated Cable Rows (Overhand grip)
120 lbs x 12
130 lbs x 10
130 lbs x 9


One-arm DB Rows
45 lbs x 12
45 lbs x 12
45 lbs x 12


Half-assed Dumbbell Shrugs (Per dumbbell)
Nil


-End of Workout-

Total Workout Time: 55 minutes


Diet
Breakfast: 1 Twiggies, 250ml Milk, 1 slice choco raisin bread
Breakfast: 2 Wholemeal tuna sandwich, 250ml Milk
Snack: Watermelon, 4 pcs nuggets
Lunch: Small portion fried rice + random stuff
Snack: 2 half-boiled eggs
Postworkout: 250ml Milk + Whey