Class cancelled today. Lecturer fell sick. Hopefully not flu babi.

Supposed to be legs today, but my legs are kinda sore from the sprints yesterday, especially calves and hamstrings. So I went on lazy mode and did Arms instead.

Met two friends who just started gymming. One of them said he want to start eating 6 scoops of Whey starting today. I damn speechless lor... He damn rich sial. But with this, I think he should be able to build his muscles really quick. And to boot, both of them are obvious mesomorphs with well-shaped base bodies. Imagine what the result would be like with craaaazy amounts of Whey added into that combination. Jealous sialll!

While leaving, I smiled at this dude wondering why the heck he looked so familiar. Then after we crossed each other, he turned around and called me, and only did we realize then that he was my lecturer and I was his student... LOL!!! Apparently he lives nearby la...

Tried 30 lbs dumbbells today for biceps. Only managed 5 reps. DAMN SAD. LOL!

On a side note, District 9 is coming out tomorrow! Too bad I won't be able to catch it as soon as I would like to... Schedule complications. Aih.


Tueday - Arms Day (11 August 2009)

Concentration Curls
25 lbs x 12
30 lbs x 5 (LOL!!! damn sad sial...)
25 lbs x 9


One-arm Dumbbell Curls
25 lbs x 10
25 lbs x 10
25 lbs x 9


Triceps Overhead Extensions
25 lbs x 12
25 lbs x 11
25 lbs x 10


Triceps Press Machine
95 kg x 10
95 kg x 10
85 kg x 10


Dumbbell Shrugs (Per side)
60 lbs x 20
60 lbs x 20
70 lbs x 12, 50 lbs x 8


Torso Rotation Machine (per side)
55 kg x 20
65 kg x 22
85 kg x 15


Wrist Curls
25 lbs x 16
25 lbs x 12
10 kg x 15


-End of Workout-
Total Workout Time: didn't see


Diet

Snack: 250ml Milo
Breakfast: 2 Wholemeal Tuna sandwiches, 250ml Milk, 4 pcs nuggets
Lunch: Char siew chicken breast rice
Preworkout: 4 half-boiled eggs, 250ml Milk, 1 Gardenia chocolate cream bread
Snack: 2 slices Wholemeal bread
Postworkout: 250ml Milk + Whey

You should try doing drop sets for ur bicep curls, I find them really effective. A lil more sets with minimal rest in between.

Cool. I'll try drop sets next workout. Sounds fun anyway. XD 25 lbs then drop to 20. Should I go for 15 after that?

Maybe I should even incorporate more drop sets into my other workouts as well, since main lifts all kinda stalling.

Aiyo crapppp lar! I feel like doing deadlift day tomorrow morning. Maybe spend like 30minutes or so then chao. But my hamstrings are kinda sore, and I just worked my forearms and traps today, both of which plays a role in deadlifting. Aih I think tomorrow just rest lah. This week no leg exercises. Or maybe I should go for a legs deloading tomorrow? I don't know. Aih so fickle-minded haha.

This post has been edited by wallpaper89: Aug 11 2009, 10:18 PM

I start with 15kgs, drop 1kg after every 2 sets. Till 10kg. Thats quite a lot of sets for arms but curls are my primary exercise for biceps. Really feel the burn.

That's seriously a lot.

Shit. My strength dropped like mad today. Wtf!? Pissed off!!! Not to mention that my form for the smith was unsatisfactory too... Didn't go low enough for some reps... Geram siallll!

No isolations today. All compound. Some of the reps listed might be inaccurate, I can't really remember. So the reps are actually plus minus 1.


Saturday - Chest Day (15 August 2009)

Incline Smith Bench Press
Warm up
Empty bar x 12
50 lbs x 11
50 lbs x 10

Workout
130 lbs x 10
140 lbs x 8, 120 lbs x 1
120 lbs x 9
100 lbs x 10
100 lbs x 9


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


Barbell Bench Press (excluding bar)
70 lbs x 9
70 lbs x 9
60 lbs x 9
60 lbs x 9


DB Flat Bench Press
40 lbs x 7, 30 lbs x 5
40 lbs x 6, 30 lbs x 4


DB Incline Bench Press
35 lbs x 8, 25 lbs x 5


-End of Workout-

Total Workout Time: 73 minutes


Diet

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

Woke up without feeling much soreness in Chest. Must be because of the ineffective workout forms yesterday. I wanna move on to barbell incline bench presses, but the bench rosak until cannot adjust anymore. Hence it isn't suitable for people of my height to use the incline barbells, cuz the annoying hooks will be in the way of the bar during execution of the movement. Suck laaaa!

As opposed to yesterday, today was a super effective and efficient workout. Form was tip-top and definitely better than last week. Strength didn't differ much, but its alright. At least didn't drop

Wanted to weigh myself after workout but no PT in the house. They only allow PT to take out and use the weighing machine along with the BF machine. Stupid right? Anyway over the past few weeks my workout and diet have been quite consistent (except for missing Legs last week), so I would guess my weight now to be around 76kg. BF should maintain at 14-15% but of course its just a rough estimate.


Sunday - Back Day (16 August 2009)

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

Workout
140 lbs x 12
150 lbs x 10
150 lbs x 9
130 lbs x 11


Close-grip Pulldowns
120 lbs x 12
130 lbs x 9
110 lbs x 11
110 lbs x 10


Seated Cable Rows (Overhand grip)
120 lbs x 12
130 lbs x 10
130 lbs x 10
130 lbs x 9
130 lbs x 9
120 lbs 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: 2 half-boiled eggs, 250ml Milk, A few biji dim sum foods, 2 slices Choco Raisin bread
Postworkout: 250ml Milk + Whey, 1 Banana

This post has been edited by wallpaper89: Aug 16 2009, 01:21 PM

Okok workout today.

Results came out today. Passed all 3 papers I sat for, but not with satisfactory results. I expected one paper to fail, but it turned out I passed with 61 marks (passing mark is 50). I expected my Audit to pass with a comfortable safety margin, but I ended up passing only very marginally with 51 marks. Damn weird... Can't describe the oddnes I'm feeling right now.

Walked into the gym feeling soooo skinny today (because of my damn chest!) and decided to make myself look bigger at the end of the workout by pumping some blood into the chest with some barbell bench presses. Satisfied with the temporary pump. Haha! I'm fooling myself... Aih...

Next chest day, I'm gonna lower the weights for my first exercise like mad and MAKE SURE the bloody smith bar touches my chest before I push it up. Must jaga form! In compensation I might be able to lift heavier for the subsequent workouts... It'll feel kinda half-assed but in the long term I am sure taking care of my form in an anal fashion will prove more effective.

Took measurements after the workout. 77.0kg, 16.2% BF. I'm like whattttt!? Satisfied with the weight but not satisfied with the BF~ It keeps climbing, slowly but surely. Gotta pay more attention to what I eat from now on. Or maybe I should just stop being lazy and start doing more cardio after workouts...

Here's a more useful analysis... Gain in lean mass after 48 days: only 0.3052 kg. That's a mere increase of 300 grams after one and a half months of hard work. No wonder my strength is stalling~! I need to eat more proteinnnnn!!!


Monday - Shoulder Day (17 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 10
50 lbs x 9


Machine Shoulder Press
39 kg x 10
39 kg x 8


Machine Lateral Raise
25 kg x 15
25 kg x 15
25 kg x 15
32 kg x 13


Machine Reverse Flyes
10 plates x 10
10 plates x 10


DB Reverse Flyes
10 kg x 15
10 kg x 13


Barbell Bench Press (excluding bar)
70 lbs x 10
70 lbs x 10


-End of Workout-
Total Workout Time: 60 minutes


Diet

Breakfast: 250ml Milk, 1 Banana
Breakfast: 250ml Milk, 2 Chicken Wholemeal sandwich
Lunch: Chicken rice
Preworkout: 4 half-boiled eggs, 250ml Milk
Snack: 2 slices Butterscotch bread
Postworkout: 250ml Milk + Whey, 1 Banana

This post has been edited by wallpaper89: Aug 17 2009, 07:07 PM

Did leg today after skipping last week's leg. Wanted to do BB squats but wanted to be lazy also. So I decided if I went there and the two smith machines (which I use as squat racks) were occupied I'll just do leg press instead. So I ended up doing leg presses.

Strength kinda dropped. For leg extensions I only felt the tax on the quad muscles right above the knee but somehow the majority area of the quads (namely the center and the top) didn't feel the burn.

Diet wasn't so good today. Should have went down to grab some milk during class in between my breakfast and my late lunch.


Wednesday - Leg Day (19 August 2009)

Machine Leg Press
Warm Up
65 kg x 12
85 kg x 10

Workout
155 kg x 10
155 kg x 9


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


Leg Extensions
75 kg x 12
82 kg x 10
82 kg x 10
75 kg x 10


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


-End of Workout-

Total Workout Time: 75 minutes


Diet

Breakfast: 250ml Milk, 1 slice homemade butter cake
Breakfast: 500ml Milk, 1 smallllll sponge cake
Late Lunch: Fried rice + random stuff
Preworkout: 4 half-boiled eggs, 250ml Milk, 2 mini bananas
Dinner: Rice + dishes

Skipped Arms day. No choice. Full day class on Thursday.

Chest workout today. The incline barbell bench press station's bench was magically fixed today! Finally can adjust it to suit my height.

This is probably the best damn chest workout I've had in a while. Form for all exercises was near perfect. For some of the reps I did managed go low enough to touch the chest, but for most reps I didn't touch. Nevertheless, I am quite sure I went low enough for the bar to be less than one inch away from my chest for every other rep. At the very worst also maybe two inches la, but I doubt the distance was so great lor. Either way, form has improved tremendously and I am quite happy about it. Except that at some points my delts felt quite strained, but I think that's normal la.

Wanted to do the 45 lbs for DB presses but one of the DBs rosak, and the other one missing, so settled for 40lbs instead.


Saturday - Chest Day (22 August 2009)

Incline Barbell Bench Press (excluding bar)
Warm up
Empty bar x 10
40 lbs x 10
40 lbs x 9

Workout
90 lbs x 11
100 lbs x 9
100 lbs x 8
90 lbs x 10


DB Incline Bench Press
50 lbs x 10
40 lbs x 11
40 lbs x 11
40 lbs x 10


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


DB Flat Bench Press
35 lbs x 10
35 lbs x 10
35 lbs x 10, 25 lbs x 5


Incline Barbell Bench Press (excluding bar)
50 lbs x 8, 30 lbs x 6


-End of Workout-

Total Workout Time: 70 minutes


Diet

Preworkout: 4 half-boiled eggs, 1 scoop Oats, 250ml Milk
Postworkout: 2 mini bananas, 250ml Milk + Whey

Wadafak!! Strength dropped. Partly because my forearm feels weak today. They gave in too early into the game. Of course, my lats are weak and lazy today too, that's undeniable. Did fewer workout sets, added some light hyperextensions and a bit of cardio at the end of the workout.


Sunday - Back Day (23 August 2009)

Wide-grip Pulldowns (Supinated grip)
Warmup
80 lbs x 11
90 lbs x 11

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


Close-grip Pulldowns
120 lbs x 10
100 lbs x 12
100 lbs x 12


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


Machine Rows (Overhand grip)
49 kg x 12
49 kg x 12


Hyperextensions
BW x 15
BW x 15
BW x 15


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


Cardio - Treadmill
5 minutes @ constant 11km/h


-End of Workout-

Total Workout Time: 60 minutes


Diet
Preworkout: 2 half-boiled eggs, 250ml Milk, 1 slice homemade butter cake
Postworkout: 250ml Milk + Whey, some Gatorade

Waiting for dinner to be ready. Hungry as hell rite now! Workout form was excellent today.


Monday - Shoulder Day (24 August 2009)

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

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


Machine Shoulder Press
46 kg x 9
39 kg x 9
25 kg x 15


Machine Lateral Raise
25 kg x 16
25 kg x 16
32 kg x 13
25 kg x 13


DB Reverse Flyes
25 lbs x 15
10 kg x 15
25 lbs x 12
10 kg x 13


-End of Workout-
Total Workout Time: 60 minutes


Diet

Breakfast: 370ml Milk
Breakfast: 8 pcs chicken nuggets
Quick bite: 250ml Milk, 2 Wholemeal Chicken Sandwich
Late Lunch: Small portion rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk
Dinner/Postworkout: Sis cooking tonite. Lasagna I think?

This post has been edited by wallpaper89: Aug 24 2009, 07:48 PM

Hi Friend! Eat more lah.. how to get bigger and stronger with just sandwich and cakes like that.. heheh.

Haha! What to do, those are all hurried meals. Class breaks are kinda limited... The quick bite that one also I go down grab something and eat in class wan.

Really tired today due to classes and watching Up in 3D and spending a lot of time in the traffic jam... by the itme I got home it was already quite late. Lack of concentration so decided to do Arms today instead of Legs. Legs keep for tomorrow. Dun dare to do squats while feeling bummed out. Had trouble getting into sleep yday nite as well... After rolling in the bed till 1am I woke up, shouted f*** It!!! and then immediately felt a rush of calm and finally managed to sleep peacefully. Weird, I know. LOL

Lazy to do torso rotations today. Strength dropped but that is to be expected. It always drops after I skip that particular body part for a week. Triceps actually still kinda tired from playing the support role during yesterday's Shoulder workouts.


Tueday - Arms Day (25 August 2009)

Concentration Curls
10 kg x 12
25 lbs x 10
25 lbs x 8


One-arm Dumbbell Hammer Curls
10kg x 1, 25 lbs x 7
10 kg x 10
9 kg x 10
9 kg x 10, 7 kg x 4


Triceps Overhead Extensions
10 kg x 12
25 lbs x 10
10 kg x 10


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


Dips
BW x 12


Dumbbell Shrugs (Per side)
60 lbs x 20
80 lbs x 12, 50 lbs x 10


Decline Sit-ups
BW x 20


Wrist Curls
25 lbs x 20
25 lbs x 12, 10 kg x 8


Reverse Wrist Curls
7 kg x 11


-End of Workout-
Total Workout Time: 60 mins


Diet

Breakfast: 250ml Milk, 2 slices Butterscotch bread
Breakfast: 8 pcs chicken nuggets
Lunch: Cheapest charbroiled burger on Carl's Jr's menu. Low budget lah
Preworkout: 4 half-boiled eggs, 250ml Milk
Right b4 workout: 2 slices Butterscotch bread
Dinner/Postworkout: Rice + dishes, 250ml Milk, Apple juice

Do you put on belt if you go for heavy DB? Like 50lbs onwards, regardless of any workout.

I find that DB shrugs is less effective for me, I use the Free Motion machine instead. With this, I can definitely go heavier without hurting my shoulder. I nearly screw up my shoulder once when I go for heavy DB while doing shrugs.

I don't have any belts. Personally I find the DB shrugs are effective for me! I don't have a problem with shoulder, more like the only limitation is the grip strength to grip the DBs while shrugging. If you think using a machine is safer and more effective then you should stick to it.

Btw I do my shrugs without doing the rotating motion which most other people do. Just shrug, hold/squeeze the traps for a second or two at the top, then release.

Aih, today was supposed to be my Leg day, but I will have to postpone it for now. I barely slept yesterday night. Had a nightmare, then woke up in a cold sweat, and remained restless for the rest of the night. Only managed to sleep for 30mins after my alarm rang >_>

Actually I still planned to hit the gym. Thought of coming home after class and taking a short nap then get my ass out of the house and get Leg day done with but ended up sleeping for 2 full hours. Dead tired.

So right now I've decided to just postpone Legs to tomorrow (highly unlikely, full day class) or to Friday. I'll postpone my chest day either to Sunday or to Monday instead of the usual Saturday. I don't want to skip legs this week......... I just don't! For today my goal will be to just try to rest well, study a bit, and hopefully get a good night's worth of sleep.

For the past 3 months doing DB shrugs for nothing, can't feel any. Until I started using Free Motion machine 2 weeks ago. DB more pressure to the shoulder, I think I should say the entire arm.

And your DB incline bench press, if you can do 50lbs, I'm sure DB flat bench press you can go 50lbs.

Mine flat 50lbs (the best I can do is 6reps), incline 45lbs. 50lbs have not tried. Some people say flat is easier than incline, or the other way round. But whenever I do incline, can feel the friction around the left shoulder area.

This post has been edited by zeist: Aug 26 2009, 08:20 PM

Hmm weird, I don't feel the shrugs affect my arm or shoulders in any way, aside form the forearms for gripping. Anyway if the machine works for you then just keep it up with that till you feel like going back to DB/BB shrugs again.

I can't do 50lbs for the flat presses so late into the workout due to muscle fatigue. As darklight likes to put it, I've run out of mana by the time I start the flat presses. Even doing 35lbs felt difficult at that point

Whether flat or incline is easier depends on whichever you train more. But from what I gather, generally the upper chest muscles are more difficult to build. (For me its the whole bloody pec. My pecs sucks!!)

Yea. Same. Shrugs don work on me too. I wish to have those big cannon ball shoulders but I'm having a hard time building it.

For me, If i start with incline first, I'll make it through all sets with 45lbs. But then later i can only do 45lbs for flat to complete all my sets. If I start with flat, I can complete all sets with 60lbs but my incline drops to 35lbs. I think my pecs cant recover fast enough. And for the record, my pecs sucks too. Have to train harder.

Aih, speaking of pecs, I can't wait to do my next chest day, and the next chest day after that, and the next.... My under-developed chest makes me look so scrawny!! T.T

Anyway I think its normal to lift lighter as you do the same exercise later into the workout as compared to if you were to put it as oyur first exercise. Don't let it bother you


Friday - Leg Day (28 August 2009)

Barbell Squats (excluding bar)
Warm Up
50 lbs x 11
50 lbs x 10

Workout
140 lbs x 11
160 lbs x 9


Leg Curls
75 kg x 12
82 kg x 10
82 kg x 9
75 kg x 11


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


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


-End of Workout-

Total Workout Time: 70 minutes I think?


Diet

Breakfast: 4 half-boiled eggs, one scoop Oats
Lunch: Rice + dishes
Preworkout: 4 slices Oatmeal Raisin bread, 250ml Milk
Preworkout: 140ml Milk
Postworkout: 250ml Milk + Whey
Dinner: Rice + dishes

Last week's form was slightly better.


Sunday - Chest Day (30 August 2009)

Incline Barbell Bench Press (excluding bar)
Warm up
Empty bar x 10
50 lbs x 10
50 lbs x 10

Workout
90 lbs x 11
100 lbs x 9
110 lbs x 7
90 lbs x 8, 70 lbs x 4


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


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


DB Decline Bench Press
35 lbs x 10
35 lbs x 9


Cable Crossovers (Total weight)
20 kg x 15
20 kg x 12


-End of Workout-

Total Workout Time: Dunno, but I think took quite long... 75mins maybe?


Diet

Preworkout: 4 half-boiled eggs, 250ml Milk, 2 Bananas
Postworkout: 250ml Milk + Whey, 1 Banana