Yup, lucky got day off, I really needed to rest at home today lol. Entrance to pasar malam must be the Lucky restaurant then I guess xD Otherwise it'd be Alison or Good Tea on the other entrance... If you ever join the MyFitness gym at Endah Parade do let me know, then maybe we can be gym partners

Will update this post tomorrow on my workout

---

Added on January 10, 2009, 12:13 pmChest day, finally! Results were extremely depressing T_T


My chest is not only my worst looking body part, it is also the weakest of all my body parts (apart from Arms cuz I haven't started Arms Day yet). Slow progress, low endurance and weak recovery during workouts. After few sets I kaput already, no more strength left for the 3rd/4th set.

Nevermind, one day I am sure I will be proud of it... One day.....

Dumbbell Bench Press didn't go as well as I'd liked it to. Had a hard time getting into position, not to mention balancing the DBs during execution. Furthermore, the weights were far too light to even put a strain on my chest. The main problem lies with the balancing and form.

I am expecting my diet today to be excellent. I bought a small packet of oats yesterday, those that come in smaller per-serving satchets. Nestum. The reason for this is because it is the only small packet of oats on the shelf - everything else was huge. I'm worried I might dislike oats so I just bought the smallest for trial. I took one satchet this morning but I think it was a bit too little, 20g carbs only

Postworkout saw a change as well. Decided to try taking pure whey instead of weight gainer. Also had some pineapples and a piece of IKEA curry puff, which tasted heavenly Haven't had KFC in a few months now, so I'll be tapau-ing a dinner plate for my lunch later. That's easily >100g protein, a very, very huge jump from my usual protein intakes during lunch/dinner, which is a very good thing. If only I could afford KFC every day...


Saturday - Chest Day (10 January 2009)

Smith Machine Flat Bench Press
Warm Up
20 lbs x 10
30 lbs x 10

Workout
80 lbs x 15
80 lbs x 15
90 lbs x 10 <== Wtf!
80 lbs x 10 <== Wtf!
50 lbs x 10


Smith Machine Incline Bench Press
55 lbs x 12
60 lbs x 10
60 lbs x 10
50 lbs x 12


Dumbbell Bench Press (Per dumbbell)
10 kg x 15
30 lbs x 10
10 kg x 15
10 kg x 13
9 kg x 12


Cable Crossover (Weight stated = total weight)
10 kg x 18
15 kg x 10
15 kg x 10
10 kg x 16


-End of Workout-

Total Workout Time: 65 minutes


Diet

Preworkout: 4 eggs, some oats
Postworkout: 1 scoop Whey + 250ml milk + Pineapples + Curry puff

This post has been edited by wallpaper89: Jan 10 2009, 12:15 PM

Back Day today. No complaints. I'm happy my back recovered in time. Still needs much more work. I'm still kinda worried about my chest's progress even though it's not Chest Day today lol.

Abrupt change in diet today. Preworkout was a big bowl of Milo cereals with about 500ml of milk. Lazy to make eggs today. The cereals + milk must have had plenty of carbs to fuel my workout, and a good thing too.

Postworkout will be my lunch. Seafood porridge + buckloads of shredded chicken. Grams of protein, coming right up!


Sunday - Back Day (11 January 2009)

Wide-grip Lat Pulldown (Cable)
Warm Up
30 lbs x 10
50 lbs x 10

Workout
90 lbs x 12
90 lbs x 12
80 lbs x 13
80 lbs x 11


Seated Cable Row (Overhand Grip)
80 lbs x 13
90 lbs x 10
80 lbs x 13
80 lbs x 13


Lat Pulldown Machine
40 kg x 12
45 kg x 8
35 kg x 12
40 kg x 11


One-arm Dumbbell Row
10 kg x 20
30 lbs x 16
30 lbs x 15
10 kg x 20


Dumbbell Shrugs (Weight stated = per dumbbell)
25 lbs x 20
35 lbs x 15
35 lbs x 15
35 lbs x 15


-End of Workout-

Total Workout Time: 65 minutes
Average rest time in between sets: Instincts


Diet

Preworkout: One bowl of Milo cereal + Milk
Postworkout/Lunch: Seafood porridge + Buckloads of shredded chicken

Too self-conscious to go gym leh.. *got pretty chicks there not?*

Wow, 4 workouts for the chest ! Thats hardcore ! No wonder the dumbells wont cooperate ahha..

And lucky u can't afford kfc everyday. Someone posted his progress fotos - b4 & after kfc. I think a kampung chicken looks tougher than him. Sigh..

Oh yah, myvi gave me a tip to have sth during workouts. Yr chest exer must consume lots energy, some energy drink in between could come in useful.

This post has been edited by mrPOTATO: Jan 11 2009, 12:37 PM

Yeah, maybe that could help. I'll try isotonic drinks during chest workouts, not sure if that would work xD

Actually I think the DBs are hard to balance because I've got weak balancing muscles, since my body is already accustomed to the Smith machine, which requires no balancing on my part.

And LOL at the KFC. I hope that doesn't happen to me...

no chicks btw. mostly guys and dancing aunties only LOL

This post has been edited by wallpaper89: Jan 11 2009, 02:39 PM

Try bananas, all natural & cheap too ahaha.. Just dun share it wit d aunties ;

Hey bro if u want more pump before workout why not sip on Whey+dextrose, if u have money to burn u can buy those NO product or Sxivation Extend for recovery. The dumbell press is usually harder to balance coz one arm is usually stronger than the other..shouldn't be a problem in my opinion as long as u maintain proper form.

No more money to burn. Sadly I've tried bananas preworkout before but my chest still recovers very slowly. Nevermind, not a big problem, I'm sure I can overcome it. Thanks guys, worse come to worse I guess I just rest more lah

Diet today not enough protein, but I'll take some whey before I sleep and I'll try to get in more meat during dinner. Erratic as my food choices may be, I am actually enjoying the more spontaneous, more flexible diet with college coming into the picture, although the cafeteria food tastes like crap and is bloody overpriced.

Shoulder Day is good. Apparent improvements in lateral raise and reverse flyes. Still worrying myself over my chest though.

I am not supposed to have a workout day tomorrow but because my lecturer is still down with Dengue the class will end earlier and I will have time to hit the gym in the evening. Am now contemplating between doing leg day or arms day.

Monday - Shoulder Day (12 January 2009)

Seated Smith Machine Shoulder Press
Warm Up
15 lbs x 10
20 lbs x 10

Workout
65 lbs x 11
70 lbs x 10
60 lbs x 10
60 lbs x 10


Dumbbell Shoulder Press (Weight stated = per dumbbell)
10 kg x 10
10 kg x 10
10 kg x 10
10 kg x 10


Dumbbell Lateral Raise (Weight stated = per dumbbell)
4 kg x 15
5 kg x 12
5 kg x 10
4 kg x 15


Reverse Dumbbell Flyes - Sucking D1ck Position (Weight stated = per dumbbell)
4 kg x 16
4 kg x 15
4 kg x 15
4 kg x 15


-End of Workout-
Total Workout Time: 55 minutes
Average rest time in between sets: Instinct


Diet

Breakfast: Milo + Gardenia chocolate cream bread
Morning snack: Mangoes + Sausage bun
Lunch: Spring onion chicken rice (I asked for +meat but they forgot =.=) + One fat overpriced drumstick, fried
Pre-preworkout: Gardenia chocolate cream bread
Preworkout: 2 hard boiled eggs, 1 sachet of Oats
Postworkout: 250ml milk + 1.5 scoops of weight gainer + Watermelon cubes

This post has been edited by wallpaper89: Jan 13 2009, 06:47 PM

Came home from college. Attempted to drive my friend's manual car, she kena traumatized by me LOL. Cuz I've only been driving auto since I got my license so basically I've unlearned everything I've learned about manual cars xD

Took a nap, woke up feeling refreshed, went for Leg Day. Damn how come all my body parts improve one way or another, except for chest? Tak puas hati *goes to do pushups*

On the way out met the fitness manager. Asked her about her opinion on taking eggs, she suggested me to take not more than 1 egg yolks per day. Damn I think I'll just reduce my eggs intake to 2-3 per day and source my protein from other food.

Skipped calf raises because my right calf has been feeling funny since yesterday. It feels strained, although I haven't been doing any leg exercises for the past 10 days. Oh oh, maybe it's from working those abs... I tend to end up using my leg muscles as well when doing abs exercises.


Tuesday - Leg Day (13 January 2009)

Smith Squats
Warm Up
30 lbs x 10
60 lbs x 10

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


Leg Curls
40 kg x 20
54 kg x 16
61 kg x 12
47 kg x 16


Leg Extensions
33 kg x 15
33 kg x 15
33 kg x 15
33 kg x 15


Standing Weighted Calf Raise Machine
Nil


-End of Workout-

Total Workout Time: 45 minutes
Average rest time in between sets: Instinct


Diet

Breakfast: 4 slices of Gardenia Butterscotch bread, Milo
Morning Snack: Mangoes, Watermelon
Lunch: Chicken rice with two chicken breast
Preworkout: 3 hard boiled eggs, 1 sachet of Oats
Postworkout: 200ml milk + 1 scoop Whey, Tomatoes

Excellent! Today is my first Arms Day ever, and with today, it is also the first time I have hit the gym 5 days in a row. No surprise, the weights i used were kinda light

I really gtg to college now, bye!


Wednesday - Arms Day (14 January 2009)

Dips
BW x 10
BW x 10
BW x 10

*Superset*

Concentration Curls
8 kg x 12
8 kg x 11
7 kg x 13


*rest 2 min*


One-arm Triceps Overhead Extension
6 kg x 12
6 kg x 11
6 kg x 10

*Superset

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


*rest 2 min*


Triceps Press Machine
35 kg x 20
40 kg x 20
45 kg x 20

*Superset*

Biceps Curl Machine
25 kg x 15
25 kg x 12
25 kg x 10


-End of Workout-

Total Workout Time: 25 minutes
Average rest time in between sets: Nil


Diet

Preworkout: 2 half-boiled eggs, 1 sachet Oats
Postworkout: 250ml Milk + 1 scoop Whey, Small amount of watermelon, Gardenia corn cream bread
Lunch: Ginger spring onion chicken rice with extra meat, Pineapples

This post has been edited by wallpaper89: Jan 14 2009, 07:43 PM

U have really strong biceps. And u always manage to finish all ur sessions within 1hr with so many sets

My biceps now really weak, but it looks stronger than it really is though, dunno why, maybe cos low BF% biggrin.gif At the gym I see people doing barbell curls up to 100+lbs all the time... I feel so small haha.

Today's chest workout was excellent!! I dropped smith bench press in place of DB bench presses. This time my balancing and form was very satisfactory, huge improvement from last week. I'd say it's thanks to the fact that I did it as my first exercise as opposed to being last week's third. Because the weights were light I did higher reps and also did 5 sets instead of the usual 4 to compensate for the loss of weight.

Anyhow I think because the DB presses were not as straining as the Smith presses, I had much more energy left for the other exercises and as a result, all the other exercises witnessed a huge jump in strength and endurance. I somehow managed to even increase my incline presses to 5 sets instead of 4.

I might stick to these same workouts next week to see if it is as effective as I think it is.

Watched Red Cliff II yesterday night. Excellent movie! Today is also my dad's bday so Happy Birthday dad! party.gif


Saturday - Chest Day (17 January 2009)

Dumbbell Bench Press (Per dumbbell)
Warm up
5 kg x 12
7 kg x 12
7 kg x 10

Workout
25 lbs x 18
30 lbs x 18
30 lbs x 16
35 lbs x 14
30 lbs x 15


Smith Incline Bench Press
60 lbs x 12
65 lbs x 12
70 lbs x 10
65 lbs x 11
60 lbs x 10


Machine Chest Press
40 kg x 11
33 kg x 13
33 kg x 11
40 kg x 10


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


-End of Workout-

Total Workout Time: 68 minutes
Average rest time in between sets: Instinct


Diet

Preworkout: 2 hard boiled eggs, 1 sachet of Oats
Postworkout: 1 scoop Whey + 250ml mik, Orange

This post has been edited by wallpaper89: Jan 24 2009, 12:23 PM

Its a good thing if a bodypart looks stronger than it is, makes u look good !

Hey, do u feel any difference between bench press & incline press ? Just curious cos i haven't done these b4.

Yup, there is a difference. Try it once and you will know cuz the first time I tried it, my upper chest (just beneath the clavicle) felt an unusual strain. Its also one of darklight's chest exercise recommendations

Today's back day was suffering. My forearms and grip suffered like hell T.T As a consequence my form was not very satisfactory. The best exercise in my opinion was, of course, the machine lat pulldowns.

For the one-arm dumbell rows, I always do my right side first before doing the left. Don't know why my left feels weaker. Let's say I am able do 12 reps with my right, my left will only be able to do 10 reps and the last 2 reps will be out of form (forced rep). Anyway to be prudent I will only count the reps which are done in good form. Reps done in bad form will be ignored.

Gotta paint main gate later, aaaaa I want to get a tan while I'm at it, shirts off for 30mins later


Sunday - Back Day (18 January 2009)

Lat Pulldown Machine
Warm up
15 kg x 10
25 kg x 10

Workout
40 kg x 15
45 kg x 12
40 kg x 12
45 kg x 10


Seated Cable Row (Overhand Grip)
90 lbs x 14
80 lbs x 15
100 lbs x 10
90 lbs x 12
90 lbs x 10


Wide-grip Lat Pulldown (Cable)
80 lbs x 15
80 lbs x 12
90 lbs x 9
70 lbs x 12


One-arm Dumbbell Row
30 lbs x 18
35 lbs x 15
40 lbs x 11
40 lbs x 9


Dumbbell Shrugs (Per dumbbell)
35 lbs x 15
35 lbs x 15
35 lbs x 15
35 lbs x 15


-End of Workout-

Total Workout Time: 75 minutes
Average rest time in between sets: Instincts


Diet

Preworkout: 2 slices of Gardenia chocolate raisin bread, 2 hard boiled eggs, 1 glass of Milo
Postworkout: 250ml Milk + 1 scoop whey, Fruits (I'll go see what I can find in the fridge)

Today is Shoulder Day! Can't really gauge if there's an improvement or not because I started with DB shoulder presses instead of the usual smiths, cuz all the smiths were unavailable.

The rear delts machine felt weird. I mean, I do feel the rear delts being strained more than when I did reverse flyes, but when executing the exercise I can't help but to think that the movement felt exactly like doing hammer grip cable rows. I think I might've worked the back as well but didn't really feel it cuz the weight was too light. Well no matter, at least I got to work my rear delts.

Oddly though, I remember the last time I did hammer grip cable rows, I didn't feel myself using the rear delts as much. More of the back muscles and forearm.

Anyhow breakfast today was screwed. I woke up late and had to race against time so my breakfast was sacrificed. Oats habis, gotta get new ones. Good stuff for preworkout.

And here's some good news: The last time I had my weight measured, it saw a huge drop from 69kg to 67.4kg, and BF% saw an increase from 11% to 12%. That was 3 weeks ago. I just had my weight measured again today after the workout and ta-daaa! I now weigh a much healthier 68.6kg and body fat is at 11.3%!


Monday - Shoulder Day (19 January 2009)

Dumbbell Shoulder Press (Per dumbbell)
Warm Up
5 kg x 10
6 kg x 10

Workout
30 lbs x 12
30 lbs x 11
35 lbs x 7
30 lbs x 10


Seated Smith Shoulder Press
50 lbs x 12
55 lbs x 10
55 lbs x 10
50 lbs x 11


Dumbbell Lateral Raise (Per dumbbell)
5 kg x 14
5 kg x 12
5 kg x 10
5 kg x 10, 4 kg x 4


Row/Rear Delts Machine (Hammer grip)
15 kg x 18
15 kg x 20
15 kg x 20
15 kg x 20


Push-ups
BW x 20
BW x 15


-End of Workout-
Total Workout Time: 60 minutes
Average rest time in between sets: Instinct


Diet

Breakfast 1: Milo + 1 slices of Gardenia Butterscotch bread
Breakfast 2: 2 Wholemeal cheese + ham sandwich. The cheese and ham comes in negligible amounts though >_>
Lunch: Ginger spring onion chicken rice + one chicken breast, one jambu air
Preworkout: 2 hard boiled eggs, 1 sachet of Oats
Postworkout: 200ml Milk + 1 scoop Whey, some red Dragonfruit

This post has been edited by wallpaper89: Jan 19 2009, 07:03 PM

Waa.. someone got his tone back + a suntan too.

Lol urgh not much tan from yday. Dad and I was lazy, did it only late in the evening, sun also ciao already by then xD But last2 weeks I did painting in the afternoon and got some slight tan, at least now my upper body doesn't look so pale.

Btw just now I just defecated. Was wondering, maybe the feces that I store for the last 40 hours before hopping on the scale gave me an additional boost in weight. So I must be actually lighter than the measured 68.6kg hahaha...

From this week onwards my classes on Wednesday will be extended to 9.30 pm... Damn. Workout in morning, rush to college then gotta stay awake till 9.30. Then drive home summore. Wtf, what an absurd time table!!! T.T

Odd, how come my workout time took so long. I didn't even rest in between sets. Maybe its cuz I do one arm at a time, hmm...

Wednesday - Arms Day (14 January 2009)

Close-grip Smith Bench press
Warm up
20 lbs x 10

One-arm Dumbbell Curls
Warm up
4 kg x 10

One-arm Triceps Overhead Extension
8 kg x 12
7 kg x 12
7 kg x 10

*Superset

One-arm Dumbbell Curls
9 kg x 12
9 kg x 10
8 kg x 11


*rest 2 min*


Dips
BW x 12
BW x 12
BW x 12

*Superset*

Concentration Curls
8 kg x 12
7 kg x 11
7 kg x 10


*rest 2 min*


Triceps Extension Machine
32 kg x 11
32 kg x 11
25 kg x 15

*Superset*

Biceps Curl Machine
32 kg x 11
32 kg x 10
25 kg x 10


Torso Rotation Machine (per side)
45 kg x 15
35 kg x 15
35 kg x 20


-End of Workout-

Total Workout Time: 45 minutes
Average rest time in between sets: Nil


Diet

Preworkout: Cornflakes + Milk
Postworkout: 250ml Milk + Whey

Hahha.. i have same thoughts for myself too.

Hah. You are approaching superman speeds already at 45mins

Happy holidays to you !

No lah lol, my previous Arms Day took only 25 mins. Cuz superset that's why finish very fast. I think yesterday I spent a lot of time playing with the torso rotations without even realizing it...

Anyway Happy Chinese New Year everyone! Gong Xi Fa Cai

No more oats so I ganti my preworkouts with cornflakes instead. Also, woke up late, so no time to wait for the eggs to boil lol.

I'm finally squatting > body weight! Although I'm using smiths only la...

And omfg, I just checked last week's weights only to realize that my hamstrings (leg curls) have weakened considerably LOL. Darn, how come a? T.T


Thursday - Leg Day (22 January 2009)

Smith Squats
Warm Up
50 lbs x 10
50 lbs x 10

Workout
120 lbs x 13
150 lbs x 11
160 lbs x 10
140 lbs x 10


Leg Curls
47 kg x 15
54 kg x 12
54 kg x 12
54 kg x 12


Leg Extensions
33 kg x 15
33 kg x 15
33 kg x 15
33 kg x 15


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


-End of Workout-

Total Workout Time: 60 minutes
Average rest time in between sets: Instinct


Diet

Preworkout: Cornflakes + Milk
Postworkout: 250ml Milk + Whey, Orange

Congrats on the new PR..maybe bcoz u put in more effort on squats it effects the leg curls. Happy Chinese New Year!