Strength somehow better than last workout. Enough to make me happy. Diet quite good also today. Faggot Chun Tung and Sam. Haha.

Met a friend towards the end of the workout. Helped him spot and chat with him so I took longer breaks in between sets for the last workout.


Tuesday - Shoulder Day (29 September 2009)

Seated Smith Shoulder Press (Per dumbbell)
Warm up
20 lbs x 12
30 lbs x 10

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


Dumbbell Shoulder Press (Per dumbbell)
40 lbs x 10
40 lbs x 10


Machine Lateral Raise
25 kg x 17
32 kg x 13
25 kg x 13
25 kg x 12


Reverse Flyes Machine
8 plates x 15
9 plates x 13
9 plates x 13
9 plates x 15


-End of Workout-
Total Workout Time: 60 mins


Diet

Breakfast: 250ml Milk, 1 Gardenia choc bun, 1 slice dunno-what-bread
Breakfast: 2 Wholemeal Tuna Sandwich
Lunch: Chicken rice w/ wing and char siew
Snack: 250ml Milk
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout/dinner: Rice + dishes

You know what, I am in deep shit. I took measurements today after the scale. My body age has increased from 30 to 31 in just slightly under two weeks!

Other measurements: Weight 78.3kg (Increased), Body fat 17.0% (Increased! Shittt!!), Visceral fat 7%

According to the PT my body age may be high because of the high % of visceral fat. I googled it up and I can't seem to find a single article which mentions what level of visceral fat is considered healthy. So I am stuck with only knowing I have a 7% visceral fat without knowing what it really means.

But apparently, having a high level of visceral fat is caused by lack of cardio exercise and bad diet. Having a high level of visceral fat is also deadly.

So, from now on I plan to incorporate more cardio in my life. That's the first step. The second step is to reduce (but only very slightly) amounts of carbohydrate intake. I have to be careful not to consume too little carbs bcuz doing more cardio work would mean needing more energy from carbs.

On a side note, leg strength increased. Again. Damn my legs are so good its making all the other body parts lagging behind.

Diet today not so good. Woke up very late in the morning.


Monday - Leg Day (30 September 2009)

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

Workout
160 lbs x 11
170 lbs x 9


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


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


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


-End of Workout-

Total Workout Time: 54 minutes


Diet
Breakfast: 250ml Milk, 3 slices Chocolate Raisin bread, 1 slice Cheesecake
Lunch: Fried rice + random stuff
Preworkout: 125ml Milk, 3 half-boiled eggs, leftover fried rice
Postworkout/dinner: Rice + dishes

I really miss working out. Back injury's had me off serious gymming for almost 2 months now. =/ Plus, there's renovations going on at my gym so I can't go anyway. Bodyweight exercises at home are getting real boring. xP

Incorporated some cardio workout today. Felt damnnnnnnn bloody hungry after doing cardio. On the way home saw a security guard eating roti canai. DAMN! I haven't eaten that in over half a year. Or maybe even for a year. My craving for roti canai suddenly shot up to the roof!!! But after having my lunch the craving has reduced. Lunch was awesome. The best meal I've had in a very long time. Cardio does indeed kick up your appetite.


Thursday - Arms Day (1 October 2009)


One-arm Hammer Curls
10 kg x 12
30 lbs x 5
25 lbs x 9


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


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


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


Dumbbell Shrugs (Per side)
70 lbs x 16
70 lbs x 15


Wrist Curls
10 kg x 20


Reverse Wrist Curls
5 kg x 10
5 kg x 10
5 kg x 9
5 kg x 10


Treadmill
Warm up 2mins
Constant 11km/h for 10mins
Warm down 2mins


-End of Workout-
Total Workout Time: 65mins


Diet

Preworkout/Breakfast: 250ml Milk, 3 slices Oatmeal Raisin bread, 2 half-boiled eggs
Postworkout/Lunch: Rice fried with sambal, dried prawn sambal and egg + dishes
Coming Soon: 250ml Milk + Whey

Wow your injury sounds really serious... Get well soon bro... Don't push yourself too hard. Do more cardio!

I'm not exactly sure how serious it is, but it's bad enough to keep me from being able to lift weights. Doctor told me something like I've damaged the soft tissue/muscle in my lower back. I have yet to visit the chiropractor 'cause the darn guy is never open! And he apparently only opens on weekends and I needa get an appointment.

My cardio's been in the form of football, basketball and the occasional made-up-on-the-spot bodyweight circuit. Burpee pullups are my new best friend.

This post has been edited by -Dan: Oct 1 2009, 06:34 PM

Lower back? Sounds serious... But at least you're still able to do simple workouts

Did some cardio yesterday. Did a bit of cardio today too, since I won't be hitting the gym tomorrow. Wanted to extend cardio longer but decided to ease a little due to the fact that I just did cardio yesterday. Next back day would be on Tuesday... but a friend just messaged me to go futsal on Tues... Really tempted. However they are both mutually exclusive options... I'll decide by tomorrow.

Form for the 3rd set of incline bench press was bad. Didn't go low enough for the last 3-4 reps. Had to reduce the weight for the next set to bring back the form.

I think I could've went for extra reps for cable crossovers. Was just feeling lazy.


Saturday - Chest Day (4 October 2009)

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

Workout
85 lbs x 10
85 lbs x 10
85 lbs x 10
80 lbs x 10


Barbell Bench Press (excluding bar)
90 lbs x 11
100 lbs x 9
100 lbs x 7
90 lbs x 9
70 lbs x 10
70 lbs x 9
70 lbs x 8


DB Incline Bench Press
35 lbs x 11


Cable Crossovers (Total weight)
15 kg x 18
15 kg x 18


Treadmill
Warm up 2mins
Constant 11km/h for 8mins
Warm down 2mins


-End of Workout-

Total Workout Time: 73 mins


Diet

Breakfast: 250ml Milk, 3 half-boiled eggs, 3 slices Chocolate Raisin bread
Lunch/Postworkout: Chicken rice
Coming soon: 250ml Milk + Whey

Good workout today.


Wednesday - Back Day (7 October 2009)

Machine Pulldowns (Overhand grip)
Warmup
35 kg x 10
35 kg x 10

Workout
65 kg x 12
75 kg x 10
65 kg x 10
65 kg x 10


Close-grip Pulldowns (Overhand grip)
110 lbs x 12
120 lbs x 10
120 lbs x 10
110 lbs x 10


Seated Cable Rows
130 lbs x 12
140 lbs x 11
150 lbs x 10
140 lbs x 10
140 lbs x 10
130 lbs x 10


Dumbbell Shrugs (Per dumbbell)
45 lbs x 20
45 lbs x 20


-End of Workout-

Total Workout Time: 55 minutes


Diet
Breakfast: 350ml Milk, 1 Gardenia coffee bun
Brunch: 1 Chicken pau, 2 Wholemeal Tuna Sandwich, 250ml Milk
Late Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 150ml Milk, 2 slices Chocolate Raisin bread
Postworkout: Rice + dishes
Coming Soon: Milk + Whey

Wah gg feeling darn weak today.


Friday - Shoulder Day (9 October 2009)

Seated Smith Shoulder Press (Per dumbbell)
Warm up
20 lbs x 11
30 lbs x 10

Workout
100 lbs x 11
110 lbs x 10
100 lbs x 10
90 lbs x 10


Dumbbell Shoulder Press (Per dumbbell)
40 lbs x 10
35 lbs x 10


Machine Lateral Raise
25 kg x 16
32 kg x 14
25 kg x 15
25 kg x 13


Reverse Flyes Machine
9 plates x 14
9 plates x 12
8 plates x 13
8 plates x 12


-End of Workout-
Total Workout Time: 58 mins


Diet

Breakfast: 250ml Milk, 2 slices Chocolate Raisin bread, 2 sausages
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milo, 2 mini bananas
Dinner: Rice + dishes

Went to the gym and didn't felt like doing squats today, so I didn't. Did deadlifts instead. The last time I did the deads were a few months ago, basically quite long while la...

Compared to the last time I did deads, now I find it sooo much easier to lift 180lbs. Forearm training has paid off. Previously I could barely even grip 180lbs, but today grip strength was not an issue at all, even till the end of the workout.

Previously I would wobble after every set of deadlifts but now I can still walk fine even at the end of it all. Could even managed to do some leg work with relative ease.

After the last set of deads, my lower back was seriously killing me. I had to stand upright in my best posture to minimize the pain. Traps were sore as hell too. On the other hand, I realized I couldn't squeeze my lats as much as I would like to during execution of the deads. Lats are still not strong enough, I guess.

Btw the bar I used was quite small and light. I think it would weigh only 10kg at best. The octagonal weight plates are still irritating to use as hell.

Should have done extra work for calves but I was running late for dinner, so oh well...


Saturday - Deadlift/Leg Day (10 October 2009)

Deadlift (excluding mini bar)
90 lbs x 8
110 lbs x 7
130 lbs x 7
180 lbs x 5
200 lbs x 5
250 lbs x 1
220 lbs x 4
180 lbs x 5


Leg Curls
75 kg x 12
82 kg x 10


Leg Extensions
75 kg x 12
82 kg x 10


Standing Weighted Calf Raise Machine
88 kg x 17
88 kg x 15


Push-ups
BW x 15
BW x 15


-End of Workout-

Total Workout Time: 65 minutes


Diet
Breakfast: Cereals + Milk
Snack: 2 slices Chocolate Raisin bread
Lunch: Rice + dishes
Preworkout: 250ml Milk, 2 half-boiled eggs, 2 slices Chocolate Raisin bread, 1 mini banana
Postworkout: 250ml Milk + Whey
Dinner (30mins later): Chicken rice, 250ml soya milk, 8 sticks chicken satay

I am so fooking dead. My traps and lower back are super sore. I could barely even get into bed because of the pain in my lower back. I have to keep my lower back straight and controlled at all times to avoid the pain in my lower back. I can't even bend over without being tortured.

I don't think I will recover in time for futsal this Tuesday. I don't think I'll even recover in time for my next workout.

While walking to the gym today, I felt like I was going on a suicide mission. I'm like an OKU, orang cacat. I ended up doing the lighter weights today, but even that felt heavy as hell, even though I rested longer in between sets. After 6 simple sets of easy workouts I felt like I was going to puke and faint. I pity my body, kena torture until like that. I don't think I'll be doing anymore deadlifts in the near future. Trauma already. Somehow though I still managed to do some cardio at the end of the workout. Its ok as long as I maintain a good posture for my lower back.


Sunday - Arms Day (11 October 2009)

One-arm Hammer Curls
10 kg x 12
10 kg x 12
10 kg x 11


One-arm Dumbbell Curls
8 kg x 12
8 kg x 12
8 kg x 12


Triceps Press Machine
75 kg x 12
75 kg x 12
75 kg x 12
65 kg x 12
65 kg x 12
65 kg x 12


Wrist Curls
9 kg x 20
9 kg x 18


Treadmill
Warm up 3mins
11km/h for 8mins
12km/h for 2mins
Warm down 2mins


-End of Workout-
Total Workout Time: 55mins


Diet

Breakfast: 250ml Milk, 1 bun form King's, 1 Prune
Lunch: Porridge + chicken
Preworkout: 3 half-boiled eggs, 350ml Milk
Dinner: Sushi King
Snack: 250ml Milk + Whey

LOL, enjoy the DOMS. it can easily last more than 4 days
the longer you not do it, the longer the soreness last..haha.
do it frequently so it will be less sore

suffering sial.. when sleep also cannot change posture. must lay down flat facing upwards stiff like a kayu.

at the rate it is recovering, if it takes 4 days also ill be happy already lol.

It was deadlifts that busted my back. =/ That's what I get for being greedy with the poundage.

omggg shiatttt. now you're scaring me. LOL.

actually i was doing fine until i decided to push for that last set of 180lbs x 5. i managed to do it, yes, but its the one that contributed most to the damage i think. haha.

Well well well. Almost exactly 2 weeks since I last did a chest workout. Strength seems to have increased slightly, but its probably only because of the long break that allowed me to charge up completely. Form seemed okay, but somehow I felt I use too much of triceps, even though I consciously try to focus more on using the chest.

During cardio, I originally planned to do only 10mins. But a cun chick came and started jogging behind me (I can see thru the reflection), and just looking at her gave me enough motivation to extend the cardio. I would have extended it further had it not been for the fact that I wanna rush home and eat my food.

Btw I have fully recovered from the deadlifts (except my traps still feel abit lenguh). I didn't do chest on Wednesday to allow my body to recover further, but instead I did 2 sets each of light chest work, quads, hamstrings and calves to keep the muscles 'awake', along with an 18min treadmill session.


Friday - Chest Day (16 October 2009)

Incline Barbell Bench Press (excluding bar)
Warm up
20 lbs x 10
30 lbs x 10
30 lbs x 9

Workout
85 lbs x 10
85 lbs x 10
85 lbs x 10
85 lbs x 10


Barbell Bench Press (excluding bar)
105 lbs x 10
100 lbs x 9
90 lbs x 9
90 lbs x 8
75 lbs x 10
70 lbs x 9
60 lbs x 10
60 lbs x 9


Incline Barbell Bench Press
45 lbs x 10


Cable Crossovers (Total weight)
15 kg x 21
20 kg x 16
15 kg x 18


Treadmill
Warm up 2mins
Constant 11km/h for 8mins
Constant 13km/h for 2mins
Constant 11km/h for 1min
Warm down 2mins


-End of Workout-

Total Workout Time: 80-85 mins


Diet

Breakfast: 250ml Milk, 3 slices Butterscotch bread
Snack: 250ml Milk
Lunch: Rice + dishes
Preworkout: 250ml Milk, 3 half-boiled eggs, 1 slice Butterscotch bread, 1 mini banana
postworkout/Dinner: Rice + dishes
Coming soon: 250ml Milk + Whey

Try puffing out your chest when doing bench presses. That would arch your back slightly and when you press, you'll feel more of your chest doing the work. Works for me.

Haha that's what I do usually. Thanks. Maybe I'm not pushing it out enough

Form is quite bad today. Could have been better. Feeling weak. Stomach quite upset today.


Saturday - Back Day (17 October 2009)

Machine Pulldowns (Overhand grip)
Warmup
35 kg x 11
35 kg x 11

Workout
65 kg x 12
75 kg x 10
75 kg x 7
65 kg x 10


Close-grip Pulldowns (Overhand grip)
120 lbs x 12
130 lbs x 9
110 lbs x 10
100 lbs x 10


Seated Cable Rows
130 lbs x 12
140 lbs x 11
140 lbs x 10
140 lbs x 10
130 lbs x 10
130 lbs x 10


Dumbbell Shrugs (Per dumbbell)
45 lbs x 20


-End of Workout-

Total Workout Time: 57 minutes


Diet
Breakfast: Cereals + Milk
Breakfast: 500ml Milk
Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 250ml Milk, 2 mini bananas
Postworkout: 200ml Milk + 0.5 Whey
Dinner: Kenny Rogers
Snack: 250ml Milk

Feeling lazy today. Dropped the weights significantly on the first 4 sets, but compensated by working more seriously on the last 2 exercises.

Ranting section
There's this gym senior employee at my place. He's the gym owner's friend or something. When he first came in a few months ago, we were going along well because he was talking about how he wants to improve the gym, expand branches, reduce fees, kickstart more promotions. etc.

But then over the weeks he started pestering me a lot, asking me to intro my friends to the gym. Like, every single damn time I see him, he keeps trying to get me to get my friends to join. Even gave me fliers to distribute to my college mates. Dude, do I look like I give a shit about your revenue figures?

Eventually he realized I don't give a damn and stopped bothering me about it. But he usually goes around the gym talking to members, and that means I still see him all the time. Every time he sees me resting in between sets, he asks me to stop resting and start working out and keeps insisting I shouldn't be resting. Wtf? Annoying little shit. If you're so smart then I'd like to see you do 16 sets consecutively with no rest in between.

And today he ticked me off again. When I was leaving, he was like so shocked to see me leaving in under an hour, and asked me why was I leaving so soon. And then he said something like 'less than 2 hour also wanna leave already? next time don't bother coming to the gym lah!'

I was like, what the fark is your problem!? I told him in all seriousness that time spent in the gym has no correlation whatsoever with workout effectiveness. And when I said that, he gave me that disgusted, 'you're unbelievable!' look, as though I just said the stupidest thing in the history of mankind. He started telling me I am wrong, well, I don't have the time to listen to his idiocy, so I just said bye and walked off. If he wants to be stupid, ignorant and still be proud of his limited knowledge, up to him lah. Its none of my business. Just don't farking irritate me with your Mr-know-it-all nonsense, when you really don't know anything at all.

In case you're wondering what he looks like, he looks like an old, wrinkly and weak ectomorph with the belly of an endomorph. He is that disproportionate. Apparently he's also a diabetic and used to be obese. And now he's trying to assume the role of a PT in the gym by learning from the other (mostly) incompetent PTs there.

But well, if you think about it, there is actually a huge advantage in being stupid, ignorant, yet confident. This deadly but beneficial combination allows you to connect with the majority of the rest of the world, who, coincidentally, also happens to hold the same qualities, hence ensuring yourself a reasonably comfortable social life, as well as guaranteeing you a position in society.


Sunday - Shoulder Day (18 October 2009)

Seated Smith Shoulder Press
Warm up
30 lbs x 10
30 lbs x 10

Workout
85 lbs x 10
85 lbs x 10
85 lbs x 10
85 lbs x 10


Dumbbell Shoulder Press (Per dumbbell)
40 lbs x 12
40 lbs x 11


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


Reverse Flyes Machine
8 plates x 16
9 plates x 14
9 plates x 12
8 plates x 11


-End of Workout-
Total Workout Time: 55 mins


Diet

Breakfast: Cereals + Milk
Lunch: Chicken rice, Ribena, 250ml Milk
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout: 200ml Milk + 0.5 Whey, 1 mini banana
Dinner: Rice + dishes