Diet today sucks.


Monday - Leg Day (19 October 2009)

Barbell Squats (excluding bar)
Warm Up
50 lbs x 10
50 lbs x 10
50 lbs x 6

Workout
170 lbs x 11
170 lbs x 10


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


Leg Extensions
75 kg x 12
75 kg x 12
75 kg x 12


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


-End of Workout-

Total Workout Time: 58 minutes


Diet
Breakfast: Cereals + Milk
Breakfast: Chicken Pie
Late Lunch/Preworkout 1: Nasi lemak
Preworkout 2: 200ml Milk + 0.7 Whey (dun dare take too much, worried vomit after squats)
Postworkout/dinner: Rice + dishes, Kiwi, Mango

You should take less rest between sets and do more sets IMO. Not enough to get you growing. Pre WO also take a little carbs la.

Actually I'm quite happy with the number of sets I'm doing currently so I think I'll stick to it. Great advice there though, thanks.

I do take a lot of rest in between squats... used to do 4 sets of squats last time, but had to cut down to 2. When I do 3 sets or above I get too sick and the rest of the workout becomes counter-productive.

Well, as for Arms, I am aware that my sets are too minimal. Most neglected part ever - Biceps. So I did more sets today than I would usually do. Mock exam tomorrow, Arms day today. Didn't wanna go heavy on the wrist curls for fear of being unable to grip the pen tomorrow.

Btw, yesterday's main preworkout was actually nasi lemak. Lol.


Tuesday - Arms Day (20 October 2009)

Cable Curls
21 kg x 12
24.5 kg x 10
24.5 kg x 10
21 kg x 10


Rope Hammer Cable Curls
forgot x forgot
forgot x forgot


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


Cable Curls
17.5 kg x forgot


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


Triceps DB Overhead Extension
8 kg x 12
8 kg x 12
9 kg x 12
9 kg x 11


Dumbbell Shrugs
70 lbs x 16
70 lbs x 15
60 lbs x 18


Wrist Curls
9 kg x 20
9 kg x 18


Torso Rotation Machine (Per side)
45 kg x 15
45 kg x 15


-End of Workout-
Total Workout Time: 58mins


Diet

Breakfast: 250ml Milk, 2 slices Butterscotch bread
Breakfast: 250ml Milk, 3 sausages
Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 350ml Milk
Postworkout/Dinner: Rice + dishes

This post has been edited by wallpaper89: Oct 20 2009, 06:43 PM

Wtf. Felt so weak for the incline DB bench presses. Couldn't go on with my planned workout to do the barbell inclines for 4 x 90lbs x 10 because the bench rosak, cannot adjust. Frustrating. Wasted 10mins calling the PT to check it out. He said maintenance guy not working on Sunday. So because things couldn't go as planned, workout today is kinda everywhere, but still a good one nevertheless.


Sunday - Chest Day (25 October 2009)

Incline Dumbbell Bench Press
Warm up
25 lbs x 10
35 lbs x 10


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

Workout
100 lbs x 12
120 lbs x 10
130 lbs x 7
110 lbs x 8
100 lbs x 8


Incline Dumbbell Bench Press
45 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 10
35 lbs x 10


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


Incline Dumbbell Bench Press
35 lbs x 9


Cable Crossovers (Total weight)
15 kg x 22
20 kg x 15
15 kg x 18


Treadmill
Warm up 3mins
Constant 11km/h for 10mins
Warm down 2mins


-End of Workout-

Total Workout Time: 80 mins


Diet

Breakfast/Preworkout: 350ml Milk, 3 half-boiled eggs, 2 slices Chocolate Raisin bread, 1 mini banana
Lunch/Postworkout: Chicken Rice
Supplementary snack: 250ml Milk + Whey, 1 mini banana

This post has been edited by wallpaper89: Oct 25 2009, 02:21 PM

Feeling very much under the weather today. Spent most of the day sleeping. Worked with lighter weights today, and hence form was very much up to standard. Rest time was shorter than usual due to me sharing the cable pulldowns with two other guys. Taking turns, can't afford to rest as long as I would like to.

Did wide-grip chin-ups for the first time ever today. After 1.5 years. Haha. Quite disappointed though that I could only manage so little reps with good form. Well, whatever.


Monday - Back Day (26 October 2009)

Wide-grip Cable Pulldowns (Overhand grip)
Warmup
70 lbs x 12
80 lbs x 10


Wide-grip Chin-ups
BW x 9
BW x 7


Wide-grip Cable Pulldowns
110 lbs x 12
130 lbs x 10


Close-grip Cable Pulldowns (Overhand grip)
110 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10


Dumbbell Rows
50 lbs x 12
50 lbs x 12
50 lbs x 12


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


Dumbbell Shrugs (Per dumbbell)
Skip


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


-End of Workout-

Total Workout Time: 60 minutes


Diet
Breakfast: 250ml Milk, 3 slices Butterscotch bread, 1 mini banana
Breakfast: 250ml Milk
Lunch: Rice + dishes
Preworkout: 3 half-boiled eggs, 350ml Milk, 2 mini bananas
Postworkout/Dinner: Rice + dishes, Orange Juice
Snack: 250ml Milk + Whey

Haha. I was telling you guys about the ignorant noob on my last shoulder day which was 9 days ago. And today he did it again. He was 'teaching' some old guy how to use the machines. Then the old guy said he wanted to work the back muscles of his legs, which was his hamstrings. Then the ignorant noob kept asking him to do the leg press machine. The old man said that's not it, I don't want to do this one, but the ignorant noob kept insisting the leg press machine is the 'best' workout for legs because it involves '3 steps'. Oi noob, whenever was there such a thing as a 'best' workout? And I have no idea what 3 steps is he talking about.

Another big guy came over and told the old man that leg curls will work the hamstrings, which was positioned strategically just beside the leg press machine. The old man agreed that that was what he was looking for, but then the noob guy kept insisting for the old man to do the leg presses instead, insisting that he was more knowledgeable and that he is the 'chief trainer' of all the trainers at the gym, and that he should know better. Omg damn arrogant sial. When the old man finally decided to do the curls and ignored this 'chief trainer', the 'chief trainer' gave that macam puk1 face and walked away.

Chief trainer? I mean come on. This guy knows nuts about exercising. Why is he the chief trainer!? And why is he so proud of himself? I mean, he. knows. nuts!!!


Tuesday - Shoulder Day (27 October 2009)

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

Workout
100 lbs x 12
110 lbs x 11
100 lbs x 10
90 lbs x 10


Dumbbell Shoulder Press (Per dumbbell)
40 lbs x 9
35 lbs x 10


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


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


-End of Workout-
Total Workout Time: 52 mins


Diet

Breakfast: 250ml Milk + Whey, Gardenia Chocolate bun
Lunch: Bihun sup + Random stuff
Preworkout: 3 half-boiled eggs, 350ml Milk
Postworkout: 250ml Milk + Whey

This post has been edited by wallpaper89: Oct 27 2009, 06:47 PM

Kudos to the old man!

Yup yup

Oh shit. I wanted to do 180lbs squats today. And that's what I thought I did. Until I came home and recounted the plates in my mind and realized that I miscounted!!! Damn!


Wednesday - Leg Day (28 October 2009)

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

Workout
170 lbs x 12
170 lbs x 10


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 11
75 kg x 10
68 kg x 12


Standing Weighted Calf Raise Machine
88 kg x 16
88 kg x 15
79 kg x 15
79 kg x 15


-End of Workout-

Total Workout Time: 58 minutes


Diet
Breakfast: 350ml Milk, 3 slices Chocolate raisin bread
Lunch: Fried rice + random stuff
Preworkout: 300ml Milk, 3 half-boiled eggs, 1 slice chocolate raisin bread
Postworkout/dinner: Rice + dishes

This post has been edited by wallpaper89: Oct 28 2009, 07:44 PM

Incline bench press still not fixed. I complained on Sunday. Then I complained again on Tuesday. Apparently the maintenance guy finally came over today and fixed it.... But its still stuck!? Lodged another complaint. It better be ready by Sunday so I can use it!


Thursday - Arms Day (29 October 2009)

Wavy-bar thingy Curls (excluding bar)
35 lbs x 12
40 lbs x 10
40 lbs x 10
40 lbs x 9


Concentration Curls
8 kg x 12
9 kg x 10
9 kg x 10
8 kg x 10


Triceps Press Machine
95 kg x 12
95 kg x 10
95 kg x 10
85 kg x forgot


Triceps DB Overhead Extension
8 kg x 12
9 kg x 12
9 kg x 12
9 kg x 12


Dumbbell Shrugs
60 lbs x 20
70 lbs x 16
70 lbs x 15


Wrist Curls
10 kg x 20
10 kg x 18


Reverse Wrist Curls
6 kg x 12
5 kg x 10
5 kg x 8


Torso Rotation Machine (Per side)
55 kg x 20
75 kg x 15


-End of Workout-
Total Workout Time: 67mins


Diet

Breakfast: 250ml Milk + Whey, 1 bun
Lunch: Rice + dishes
Preworkout: 2 half-boiled eggs, 1 sausage cheese bread, 350ml Milk
Postworkout/Dinner: Rice + dishes, Oranges

Incline bench still rosak. I think it was fixed, and then immediately spoiled again. The maintenance guy probably didn't address the underlying cause of the problem.

Took measurements before the workout today. Super devastated. I've been incorporating light cardio workouts over the past one month. But guess what? My body fat is still at 17% which happens to be exactly the same as it was a month ago. Frus!!! Visceral fat is still exactly the same at 7% and subcutaneous fat at 11%.

And to make matters worse, my weight dropped. From 78.3kg to 76.8kg. So in one month my weight dropped when I was expecting it to increase to 80kg or so. Combo with the body fat thing and it becomes a really huge blow for me. Also, body age remained at 30, no idea how the hell they measured this.

Anyhow, strength today seems to have dropped/maintained compared to last week's workout. Maybe I need a new routine...


Sunday - Chest Day (1 November 2009)

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

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


Smith Incline Bench Press
90 lbs x 10
90 lbs x 10
80 lbs x 10
80 lbs x 10


Incline Dumbbell Bench Press
35 lbs x 10
35 lbs x 10
35 lbs x 10


Cable Crossovers (Total weight)
20 kg x 15
20 kg x 15
25 kg x 11


Barbell Bench Press (excluding bar)
50 lbs x 10


-End of Workout-

Total Workout Time: 66 mins


Diet

Breakfast/Preworkout: 400ml Milk, 3 half-boiled eggs, 1 Gardenia Chocolate Muffin
Lunch/Postworkout: Porridge + Shredded chicken

This post has been edited by wallpaper89: Nov 1 2009, 02:46 PM

I seriously feel fat today. Contemplating of changing routine to 3 days per week, possible inclining more towards strength workout, possibly incorporating more cardio, but don't know where to start yet. Today workout rets in between sets for rows were longer than usual cos sharing the machine with a group of 3 frens who spend a lot of time chatting when it's their turn. Shit lah, I think my back is damn weak, and I can't seem to get stronger.

Met mix fm van while walking home. When there were four of us, they gave out 4 prizes randomly based on what card we pick. Prizes were a pair of 2012 premier tickets, two pairs of GSC complimentary tickets, and 1 pair of Da Vinci Exhibition in Pusat Sains Negara. Guess what... I got the Da Vinci one. Don't even know what the heck should I do with it. I doubt any of my friends are interested either. But at least I got something for free haha.


Tuesday - Back Day (3 November 2009)

Wide-grip Chin-ups
Warm up
Assist 20kg x 8
Assist 20kg x 7

Workout
BW x 10
BW x 8
Assist 10kg x 7


Wide-grip Cable Pulldowns
120 lbs x 11
130 lbs x 8 (form could have been better)


Close-grip Cable Pulldowns (Overhand grip)
110 lbs x 12
130 lbs x 10
forgot x forgot
forgot x forgot



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


Dumbbell Shrugs
50 lbs x 20
50 lbs x 20
50 lbs x 15 (grip strength gave in to fatigue)


-End of Workout-

Total Workout Time: 65 minutes


Diet
Breakfast: 350ml Milk, 4 half-boiled eggs
Lunch: Rice + dishes, Ribena
Preworkout: Cereals + Milk
Postworkout/Dinner: Rice + dishes

Go for the exhibition. Supposed to be really good, I heard.

Lol weird. I was damnnn sure no one would be willing to teman me there. Surprisingly a lot of my friends were interested in Da Vinci. I kena kutuk for not giving a damn about him. LOL.

Ok lah, now I think I'm looking forward to it, after wiki-ing and finding out how much of a genius he is.

Thursday - Shoulder Day (5 November 2009)

Machine Shoulder Press
Warm up
20 kg x 10
20 kg x 10

Workout
39 kg x 12
46 kg x 10
46 kg x 9
39 kg x 10
32 kg x 10


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


Machine Lateral Raise
25 kg x 18
32 kg x 15
32 kg x 15
32 kg x 13


Reverse Flyes Machine
9 plates x 15
9 plates x 13
8 plates x 13
8 plates x 12


-End of Workout-
Total Workout Time: didn't see, probably 50-55 mins


Diet

Breakfast: 1 scoop Oats, 3 half-boiled egg, 200ml Milk
Snack: 1 Banana
Lunch/Postworkout: Rice + dishes

I found an excellent way of practicing insanely fast guitar solos! Download the tabs on GuitarPro, slow down the BPM and loop it. Practice with slow speed first and then slowly up the BPM. Previously what I did was practice on slow speed with cacat rhythm, and so when I try to play it fast, there are screw-ups somewhere. And I also can't get the rhythm perfectly right if it mixes in a lot of semi-demi-quavers and semi-quavers and quavers because I can't really distinguish the proper rhythm but when slowed down on GuitarPro I can distinguish it nice and clear.

Feels like I'm cheating a little bit though. Using some program to help me practice.

Btw, calves feel tight since yesterday or two days ago, so I worked with slightly lighter weights today. Still felt it hard on the calves though. Calf strength drop?


Wednesday - Leg Day (6 November 2009)

Barbell Squats (excluding bar)
Warm Up
50 lbs x 10
70 lbs x 9

Workout
180 lbs x 11
200 lbs x 8


Leg Curls
75 kg x 12
82 kg x 10
75 kg x 11
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 15
79 kg x 15
79 kg x 15
70 kg x 15


-End of Workout-

Total Workout Time: 52 minutes


Diet
Breakfast: 250ml Milk + Whey, 2 bananas
Snack: 250ml Milk
Lunch: Rice + dishes, Chinese herbal tea
Preworkout: 250ml Milk, 4 half-boiled eggs, 1 banana
Postworkout: 250ml Milk + Whey, 1 banana

This post has been edited by wallpaper89: Nov 7 2009, 10:24 AM

I feel like I'm cramming too many workouts in Arms day. Haha. I did 7 sets of chest and back workouts with light weights today. I did a few sets of light chest work yesterday and the day before, too, just to keep the muscles working. Anyway, I'm gonna take a one week break next week due to full day revision classes so doing some light work now to compensate slightly would be good too. Didn't do any shoulder work though

Diet yesterday and today quite good. Except that I am most probably going to tapau KFC for dinner in a while. Haha.


Saturday - Arms Day (7 November 2009)

Small-barbell Curls (excluding bar)
45 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 9


Concentration Curls
9 kg x 10
9 kg x 9
8 kg x 10
8 kg x 10


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


Triceps DB Overhead Extension
9 kg x 12
10 kg x 10
10 kg x 10
9 kg x 11


Dumbbell Shrugs
70 lbs x 17
70 lbs x 16
70 lbs x 15


Wrist Curls
10 kg x 20
10 kg x 18


Reverse Wrist Curls
4 kg x 16
4 kg x 12


Torso Rotation Machine (Per side)
65 kg x 20
85 kg x 11


Miscellaneous chest and back light workouts - 7 sets total


-End of Workout-
Total Workout Time: 75mins


Diet

Breakfast: 500ml Milk, 1 banana
Snack: 1 IKEA curry puff
Lunch: Rice + dishes
Preworkout: 4 half-boiled eggs, 250ml Milk, 1 banana
Postworkout: 250ml Milk + Whey, 1 banana

This post has been edited by wallpaper89: Nov 7 2009, 07:32 PM

Dunno wtf happened with my incline. Super weak. Even after a short break, it shouldn't be as weak as that. GOod workout nonetheless


Saturday - Chest Day (14 November 2009)

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

Workout
90 lbs x 13
110 lbs x 10
120 lbs x 8
110 lbs x 9
90 lbs x 9


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


Smith Incline Bench Press
70 lbs x 7
60 lbs x 9
55 lbs x 9
50 lbs x 9



Cable Crossovers (per side)
10 kg x 16
12.5 kg x 11
10 kg x 15
10 kg x 14


-End of Workout-

Total Workout Time: 62 mins


Diet

Breakfast: Cereals + Milk
Snack: 150ml Milk, 2 slices chocolate raisin bread
Lunch: Rice + dishes
Preworkout: 250ml Milk, 4 half-boiled eggs, 1 slice chocolate raisin bread
Postworkout: 250ml Milk + Whey

This post has been edited by wallpaper89: Nov 14 2009, 09:44 PM

Weirdddd diet today. Should have grabbed a fried chicken as an afternoon snack instead of sandwiches. Did all chin-ups today because the only cable pulldown machine was being shared by too many people at once. I want a stronger back so I can chin-up all I want!!

Btw didn't hit the gym yday cos wasn't feeling too well. Vomited summore.


Monday - Back Day (16 November 2009)

Wide-grip Chin-ups
Warm up
Assist 30kg x 9
Assist 30kg x 9

Workout
BW x 10
BW x 6??? WTF!!!
Assist 20kg x 9
Assist 20kg x 8
Assist 25kg x 10
Assist 25kg x 9
Assist 25kg x 8
Assist 30kg x 10


Row Machine
49 kg x 12
56 kg x 11
63 kg x 9
56 kg x 10
56 kg x 10
56 kg x 10


Dumbbell Shrugs
45 lbs x 12
45 lbs x 12
45 lbs x 12
45 lbs x 12


-End of Workout-

Total Workout Time: 60 minutes


Diet
Breakfast: 250ml Milk + 0.5 Whey, Potato bun
Snack: 250ml Milk, 2 sausages
Snack: 2 Wholemeal Tuna Sandwiches
Snack: 250ml Milk, 2 Tuna Sandwiches (white bread)
Preworkout: 4 half-boiled eggs, 250ml Milk
Postworkout/Dinner: Rice + dishes
Snack: 200ml Milk + Whey
Soon: Small portion cereals + milk

This post has been edited by wallpaper89: Nov 16 2009, 09:51 PM

Took longer than expected. Distracted cos was watching two regulars bench pressing 200 lbs, and DB pressing 80 lbs. Lol. Damn strong. Weird diet again today...


Tuesday - Shoulder Day (17 November 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm up
20 lbs x 10
25 lbs x 10
25 lbs x 10

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


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


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


-End of Workout-
Total Workout Time: 65 mins


Diet

Breakfast: 250ml Milk + 0.5 Whey, 1 slice Butterscotch bread
Snack: 250ml Milk, 2 Wholemeal Tuna Sandwiches
Snack: 1 Fried chicken
Snack: 250ml Milk, 4pcs nuggets
Preworkout: 4 half-boiled eggs, 250ml Milk
Dinner/Postworkout: Noodles + random stuff
Snack: 200ml Milk + Whey

My last chest workout was 2 weeks ago. My last leg and Arms workout was about 3 weeks ago. Had to go on a short hiatus due to full day classes + fever, bad cough and flu, which I'm still stuck with right now. Diet has been bad for the past few days due to lack of appetite + lack of food resources at home. I'm not particularly proud of my diet today, either...

Strength dropped, but not as bad as I expected... Except for incline bench press. My incline bench is super weak, I used to be able to lift much more than what I've lifted today. No idea what contributed to the huge strength loss. Maybe its got something to do with my form? Oh well.

Workout was longer due to wait time to use cables and the time spent to find some missing dumbbells, which I never did found in the end.


Friday - Chest Day (27 November 2009)

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

Workout
90 lbs x 12
110 lbs x 10
120 lbs x 8
110 lbs x 8
90 lbs x 9


Smith Incline Bench Press
80 lbs x 7
60 lbs x 9
60 lbs x 8
50 lbs x 11
50 lbs x 10


Incline Dumbbell Bench Press
40 lbs x 10
40 lbs x 9


Cable Crossovers (per side)
10 kg x 18
12.5 kg x 12
10 kg x 15
10 kg x 13


-End of Workout-

Total Workout Time: 65 mins


Diet

Breakfast: 500ml Milk, some small pastry
Lunch: Chicken rice + Char siew
Preworkout: 250ml Milk, 3 half-boiled eggs, 0.5 scoop Oats
Postworkout: Rice + dishes, Boiled orange