Eh post above dated wrongly. Supposed to be 15th July, not June.

Quick workout today. Wanted to do 40lbs for 4th set but the dumbbells cacat. Had to settle for 35 instead. Damn suck la the gym, everything seems to be breaking down now. Anything that isn't missing is broken. Damn.


Friday - Shoulder Day (17 July 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
25 lbs x 12
30 lbs x 10

Workout
45 lbs x 12
50 lbs x 10
50 lbs x 8
35 lbs x 14
35 lbs x 12


Machine Lateral Raise
32 kg x 12
32 kg x 12
32 kg x 12
25 kg x 12


DB Reverse Flyes (Per DB)
10 kg x 15
10 kg x 15
10 kg x 15

-End of Workout-
Total Workout Time: 53 minutes


Diet

Breakfast: 1 scoop Oats
Breakfast: 250ml Milk, 2 slices Butterscotch bread
Lunch: Nasi lemak ayam
Preworkout: 3 half-boiled eggs, 250ml Milk
Postworkout: 250ml Milk + Whey

Wah I thought wanna relax today do leg press instead of squats. Cb, after leg press terus nausea gila. Had to go changing room and rest for damn friking long. Chat with this guy who was planning expansion for MyFitness for a while, which helped distracted me off the nausea.

Because of the longggggggg break I had energy to do relatively heavier weights with the extensions later on than I normally would.

Gym damn empty today, probably cuz everyone go watch MU vs Msia at the stadium 1km away.


Sunday - Leg Day (18 July 2009)

Leg Press
Warm Up
55 kg x 12
85 kg x 10

Workout
145 kg x 10
155 kg x 9
145 kg x 10


Leg Curls
68 kg x forgot
75 kg x forgot
75 kg x forgot
68 kg x forgot


Leg Extensions
54 kg x 15
61 kg x 12
68 kg x 12
68 kg x 11


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


-End of Workout-

Total Workout Time: Irrelevant cuz of uber long rest time


Diet

Breakfast: Cereals + Milk, 2 slices choco raisin bread
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 150ml Milk, 1 banana
Dinner: KFC dinner plate
Supper: Milk + Whey?

Shit, terlebih tidur today. Woke up late. Decided not to hit the gym cuz I prefer not to rush my workout. Went to get a hair cut, on the way back saw my family walking towards the park to play badminton. Joined them. Forearms are sore now, left and right. Thought if I used my left hand I'd be able to lighten the load on the right, mana tau both also kena in the end. Futsal tomorrow. So my plan is to do Arms day on Tuesday. Then resume normal 5-day cycle on Friday.


Diet

Breakfast: 500ml Milk, Grapes, Dragon fruit
Lunch: Porridge + shredded pork meat + kiam chai
Tea: 4 half-boiled eggs, 1 banana, 250ml Milk
Dinner: Bak kut teh
Supper: Milk + Whey?

Rasa semangat jer hari ni

And the best part is... while I was on my way home I saw this really, really sweet looking chick! Too bad she's walking with what looks like her bf... Aih. Lol

Skipped the planned Arms day I was talking about in my previous post. Forearms hurt too much from badminton. Stayed at home and did biceps and triceps deloading with 5kg DBs instead.


Friday - Chest Day (24 July 2009)

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

Workout
110 lbs x 12
130 lbs x 10
110 lbs x 10
100 lbs x 10
100 lbs x 9


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


Machine Chest Press (superset with above)
47 kg x 14
54 kg x 9
47 kg x 10
40 kg x 11


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


-End of Workout-

Total Workout Time: 60 minutes


Diet

Preworkout: 3 half-boiled eggs, 3 slices Oatmeal raisin bread, 125ml Milk
Postworkout: 250ml Milk + Whey

My middle left back hurts when I rotate my torso to the anti-clockwise. Its not muscle pain. I don't know the source of the pain, but it feels serious. It started yesterday night. I was just having my supper, and when I stood up the pain struck me so suddenly, with no warning signs. Went to bed, woke up, the pain is still there. Feels like some nerve damage or something lol. Feels dangerous. But it didn't affect my back workout today, except only a little when I was doing DB rows.

Forearms were weak today. Nearly dropped the weights during shrugs.


Saturday - Back Day (25 July 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
70 lbs x 12
80 lbs x 12

Workout
140 lbs x 12
160 lbs x 8
140 lbs x 10
130 lbs x 10


Close-grip Pulldowns
110 lbs x 12
110 lbs x 10
100 lbs x 12
100 lbs x 11


Seated Cable Rows (Overhand grip)
140 lbs x 10
140 lbs x 8, 140 lbs x 2
110 lbs x 11


One-arm DB Rows
50 lbs x 12
50 lbs x 10


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


-End of Workout-

Total Workout Time: didn't see time


Diet
Preworkout: 3 biji siu mai, 3 half-boiled eggs, 3 slices chocolate raisin bread, 125ml Ribena
Postworkout: 250ml Milk + Whey

Ran out of milk today.

Today macam damn weak. So I used less heavier weights for the sake of keeping my form in check. Form for lateral machine raises could have been better, can feel that I used my left delts more than my right to push the weight up.


Sunday - Shoulder Day (26 July 2009)

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

Workout
45 lbs x 12
45 lbs x 12
45 lbs x 11
45 lbs x 10
40 lbs x 11


Machine Shoulder Press (Hammer grip)
39 kg x 10


Machine Lateral Raise
32 kg x 13
32 kg x 13
32 kg x 12
25 kg x 6, 32 kg x 6, 25 kg x 5


DB Reverse Flyes (Per DB)
10 kg x 15
25 lbs x 12
25 lbs x 10
10 kg x 13

-End of Workout-
Total Workout Time: 65 minutes


Diet

Preworkout: 4 half-boiled eggs, 1 ban cheng kuih, 1 scoop Oats
Postworkout: Whey, Oranges

This post has been edited by wallpaper89: Jul 28 2009, 12:08 AM

Rasa kuat jer hari ini. Maybe because I did only two sets of main lift, the leg presses. But even with only two sets, it was enough to get my heart beating like it was about to explode and I ALMOST felt nauseous (but narrowly escaped). So anyway from now on I'll just restrict my main lifts to a mere two sets. I think being nauseous is counter-productive, so its better for me to not take any risks.

On a side note, the leg presses form doesn't hit the quads as much as I would want it to. Also I can't imitate the motion of below parallel squats on the leg press. Heck, even getting to parallel is already nearly impossible. The best was to just settle for nearly parallel. I should go back to BB squats next week. See mood how.


Monday - Leg Day (27 July 2009)

Leg Press
Warm Up
65 kg x 12
85 kg x 12

Workout
155 kg x 12
165 kg x 10


Leg Curls
68 kg x 15
75 kg x 12
82 kg x 10
68 kg x 12


Leg Extensions
54 kg x 15
68 kg x 12
75 kg x 12
75 kg x 12


Standing Weighted Calf Raise Machine
70 kg x 18
79 kg x 15
79 kg x 13
70 kg x 15


-End of Workout-

Total Workout Time: 55 minutes i think?


Diet

Breakfast: 2 slices Butterscotch bread, 250ml Milk
Breakfast: 2 Wholemeal egg sandwiches, 250ml Ribena
Lunch: Chicken rice with breast
Snack: 4 half-boiled eggs, 250ml Milk
Snack: 2 slices Butterscotch bread
Postworkout: 250ml Milk + Whey

Wow wth, I just realized my last proper Arms day was on 30th June, which is almost a month ago. WTF! So its not surprising that my strength dropped a little, though I'd have expected it to drop more than this. In a sense, my triceps's strength increased a little, too. Though I could feel my chest muscles working slightly while doing the triceps press. I don't really mind though, since I enjoy working the chest muscle most since its my worst-built body part.

This is my first proper shrugs in quite a while, too...

Workout took longer than planned because was chatting with some other guy about his progress in the gym.


Tueday - Arms Day (28 July 2009)

Concentration Curls
25 lbs x 12
25 lbs x 10
10 kg x 11


One-arm Dumbbell Hammer Curls
10 kg x 10
9 kg x 12
9 kg x 13


Triceps Press Machine
95 kg x 12
95 kg x 12
95 kg x 10
85 kg x 12
85 kg x 10
75 kg x 13


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


Torso Rotation Machine (per side)
45 kg x 25
55 kg x 22
75 kg x 18


Wrist Curls
9 kg x 22
10 kg x 18
9 kg x 18
7 kg x 15


-End of Workout-
Total Workout Time: 75mins


Diet

Breakfast: 2 slices Butterscotch bread, 250ml Milk
Breakfast: 2 Tuna Wholemeal sandwiches, 250ml Milk
Lunch: Bak kut teh
Preworkout: 3 half-boiled eggs, 1 slice Wholemeal bread, 250ml Milk
Postworkout: 250ml Milk + Whey

Damn, I just had a look in the mirror and I think my body looks awesome, especially my back, legs and shoulders. used my sister's handheld mirror to check my back out, didn't know I had such a nice natural V-shape from a back view

The only two parts of me that looks out of place is the chest and the abs. The abs are not symmetrical by virtue of genetics, but that's not the main problem. The main problem here is that my chest is really flat and I dare say that it is quite ugly, hence making the abs look like its bulging out and out of place when really it isn't.

Well, I hope the shape of my chest will improve in the year(s) to come and eventually I will look more aesthetically pleasing. I'm still hoping for my consistent workout and diet to pay off in the end. Chesssssssstttttt!!

Strength didn't up. Maybe cuz I'm not eating enough? Seriously gotta consider upping my pathetic food intake.

Anyway today's workout macam rojak. Do whatever I want only. So not that productive towards muscle-building I guess, haha


Saturday - Chest Day (1 August 2009)

Incline Smith Bench Press
Warm up
50 lbs x 12
50 lbs x 12

Workout
120 lbs x 12
140 lbs x 8
120 lbs x 9
100 lbs x 10


DB Incline Bench Press
45 lbs x 10
45 lbs x 10
45 lbs x 9
40 lbs x 10


DB Flat Bench Press
40 lbs x 10
45 lbs x 8


Machine Chest Press
47 kg x 11
47 kg x 10


Machine Chest Flyes
12 plates x 8 (ya so pathetic, I know)


DB Decline Bench Press
35 lbs x 8 (again, so pathetic here lol)


Push-ups
BW x 12


Incline Cable Crossover (Total weight)
15 kg x 13
15 kg x 12


-End of Workout-

Total Workout Time: 65 minutes


Diet

Preworkout: 4 half-boiled eggs, 1 scoop Oats, 250ml Milk
Postworkout: 250ml Milk + Whey

Can we get some pictures?

Cannot ler, I'm nothing compared to the rest of you here, malu sia...

Btw, great abs and chest u have! Awesome! Excellent work there!!

Nothing to be ashamed of.

Thanks. xD My upper chest is lacking a bit, actually.

Also, I've noticed you've got pretty nice poundages in your workouts.

Your upper chest is fine, and with enough time it will soon be perfect. My poundages are pathetic compared with the majority of gym goers and lowyatians, and it seems to be stalling, too.

Significant drop in poundages today, but instead I paid maximum effort towards my form, and I think it was worth it because every single rep made an impact on my back muscles. Anyway I'm not too concerned about my back for now. I secretly wish I were stronger, but I'm still a far way off from desperate.

I think I should adopt this for my next chest day - reduce the poundages significantly but in return focus strongly on my form to the point that people will see me as being anal about it.

If you're wondering why there's some mini barbell bench presses in my workout today, it was just for the heck of it. I've never tried doing BB bench presses so I just wanted to feel how it felt like.


Sunday - Back Day (2 August 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
70 lbs x 12
70 lbs x 12

Workout
120 lbs x 14
130 lbs x 12
130 lbs x 10
120 lbs x 12


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


Seated Cable Rows (Overhand grip)
130 lbs x 12
130 lbs x 12
130 lbs x 11
120 lbs x 12


Seated Row Machine
49 kg x 11
49 kg x 11


Barbell Bench Press (excluding bar)
30 lbs x 12
40 lbs x 10
40 lbs x 10


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


-End of Workout-

Total Workout Time: 68 minutes


Diet
Preworkout: Cereals + Milk, 3 half-boiled eggs
Postworkout: 250ml Milk + Whey

Hey, your poundages are better than mine at least.

Only recently have I started to pay more attention to my form. Feel so idiotic for sacrificing form to lift heavier weights before this.

This post has been edited by -Dan: Aug 2 2009, 01:30 PM

Hey don't worry. You've got results on your body to back it up

Tests on Thurs and Fri. Wanna spend my Wed studying at home, so instead of doing Arms day on Wed I decided to split it to today and tomorrow's workouts. Of course, I'm a lazy person, so in return for adding extra workouts into today and tomorrow, I reduced my total shoulder exercises today and will reduce my total leg exercises for tomorrow.

Did biceps and tris today, will do wrist curls and torso rotations tomorrow. Might even throw in a couple of half-assed shrugs just to make myself feel less guilty.

When doing dips and triceps press machine, I could feel myself using my chest and it was screaming out to me. It was like torture, since my chest was still very much sore from Saturday's workout as well as yesterday's just-for-fun BB bench presses.


Monday - Shoulder/Biceps/Triceps Day (3 August 2009)

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

Workout
45 lbs x 12
50 lbs x 11
50 lbs x 9
45 lbs x 10


Machine Shoulder Press (Hammer grip)
46 kg x 8


Machine Lateral Raise
32 kg x 13
32 kg x 12
32 kg x 11


DB Reverse Flyes (Per DB)
25 lbs x 15
25 lbs x 13
10 kg x 15


One-arm Dumbbell Hammer Curls
25 lbs x 11
25 lbs x 10
25 lbs x 8


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


One-arm Overhead Triceps Extension
25 lbs x 11
25 lbs x 10
10 kg x 12


Dips
BW x 13
BW x 11


Triceps Press Machine
75 kg x 11


-End of Workout-
Total Workout Time: 75 minutes


Diet

Breakfast: 250ml Milk, 1 slice Butterscotch bread, 1 Kaya bun
Breakfast: 2 Wholemeal Tuna sandwiches, 2 Wholemeal Chicken sandwiches
Snack: 250ml Milk
Super Late Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 2 slices Butterscotch bread
Postworkout: 250ml Milk + Whey

This post has been edited by wallpaper89: Aug 3 2009, 07:20 PM

Haven't done BB squats in a long time. Stuck to safer weights. Felt intimidated.

Anybody from Bukit Jalil/Sri Petaling/etc area wanna come to Sri Petaling to workout at MyFitness? The marketing boss there gave me some 1-week free trial coupons as promotions. Nice guy. Told me today that he has been playing the guitar for 30 years and that he was once Yamaha's drum teacher. Told me he used to perform also. Envy sial... Good musicians are the people I envy the most!!!


Tuesday - Leg/Etc Day (4 August 2009)

Barbell Squats (excluding bar)
Warm Up
70 lbs x 10
70 lbs x 8

Workout
150 lbs x 10
150 lbs x 10


Leg Curls
68 kg x 13
75 kg x 12
75 kg x 11
75 kg x 10


Leg Extensions
68 kg x 13
75 kg x 12
82 kg x 10
75 kg x 11


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


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


Dumbbell Shrugs (per DB)
60 lbs x 20
60 lbs x 20


Wrist Curls
10 kg x 20
10 kg x 20


-End of Workout-

Total Workout Time: 75 minutes


Diet

Breakfast: 250ml Milk, 1 Gardenia chocolate cream bread
Breakfast: 300ml Milk, 2 Wholemeal Tuna sandwiches
Lunch: Nasi lemak
Preworkout: 3 half-boiled eggs, 250ml Milk
Postworkout: 250ml Milk + Whey

Good workout today. Form was better than last week. Took a lot of rests in between sets, chatting with 3 friends who happened to be there at the same time.


Saturday - Chest Day (8 August 2009)

Incline Smith Bench Press
Warm up
50 lbs x 11
50 lbs x 11

Workout
120 lbs x 12
130 lbs x 10
130 lbs x 9
100 lbs x 12


DB Incline Bench Press
45 lbs x 11
45 lbs x 10
45 lbs x 8, 40 lbs x 5
40 lbs x 10


Barbell Bench Press (excluding bar)
70 lbs x 12
80 lbs x 8
70 lbs x 8
60 lbs x 10


DB Decline Bench Press
30 lbs x 10
30 lbs x 10


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


Push-ups
BW x 12


-End of Workout-

Total Workout Time: 80 minutes


Diet

Preworkout: 4 half-boiled eggs, 1 scoop Oats, 250ml Milk
Postworkout: 250ml Milk + Whey

Okok workout today. Walked + jogged + sprinted home today.


Sunday - Back Day (9 August 2009)

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

Workout
130 lbs x 12
150 lbs x 10
150 lbs x 9
130 lbs x 10


Close-grip Pulldowns
120 lbs x 12
120 lbs x 11
120 lbs x 10
110 lbs x 10


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


Seated Row Machine
49 kg x 10
49 kg x 10


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


-End of Workout-

Total Workout Time: 63 minutes


Diet
Preworkout: 4 half-boiled eggs, 1 scoop Oats, 1 Green tea cake
Postworkout: 250ml Milk + Whey

Good workout day today. Except for one thing: My strength stuck/dropped!!!! T.T

Skipping leg day tomorrow, full day class. Will continue on with Arms day the day after. I might decide to do some very light deloading for legs the day after Arms, see how.

Did some 100m sprints in the shopping complex after my workout. On the 2nd and 3rd sprint, however, I slowed down halfway. Can feel its like a half-sprint half-jog. No energy adi, weak betul.

Entered the elevator panting uncontrollably. Two ladies were in there staring at me, probably wondering- wtf happened to this kid? Then the next floor the door opened and 3 more ppl walked in staring at me one kind. LOL


Monday - Shoulder Day (10 August 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
25 lbs x 11
25 lbs x 11

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


Machine Shoulder Press
39 kg x 10
39 kg x 10


Machine Lateral Raise
32 kg x 14
32 kg x 12
32 kg x 10
25 kg x 13


DB Reverse Flyes (Per DB)
25 lbs x 15
25 lbs x 13
10 kg x 15
10 kg x 12


Sprints
100m
100m
100m


-End of Workout-
Total Workout Time: 56 minutes


Diet

Breakfast: Cereals + Milk
Lunch: Chicken rice + 250ml Milk
Snack: 250ml Ribena
Preworkout: 4 half-boiled eggs, 250ml Milk, 1 Twiggies
Dinner: Rice + dishes