Ugh I felt extremely nauseous after doing the squats. Was about to begin my 3rd set of leg curls when suddenly my stomach's contents nearly got puked out. Felt damn unwell, so I went up and had a rest for 10-15mins. Decided to not do too much today, thought of skipping leg extensions, but after a while the nausea was gone and I felt much better so I just went ahead with the planned workout.

Classes tomorrow from 8am to 9pm. Sien till die weh, 13 hours of studying! T.T


Tuesday - Leg Day (3 March 2009)

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

Workout
160 lbs x 12
180 lbs x 10
190 lbs x 9
170 lbs x 11


Leg Curls
61 kg x 13
68 kg x 11
68 kg x 11
61 kg x 13


Leg Extensions
40 kg x 13
47 kg x 11
47 kg x 11
47 kg x 11


Standing Weighted Calf Raise Machine
52 kg x 15
52 kg x 15
52 kg x 15
52 kg x 12


-End of Workout-

Total Workout Time: 72 minutes
Average rest time in between sets: Instinct


Diet

Breakfast 1: Gardenia chocolate bun, 1 glass Milo
Breakfast 2: 2 Wholemeal sandwiches, Pineapples
Lunch: Rice + 2 chicken breast + 2 hard boiled eggs
Preworkout: 500ml Oats, 2 half-boiled eggs, 1 Gardenia Squiggles
Postworkout: 250ml Milk + Whey
Dinner: Rice + dishes
Supper: ??

This post has been edited by wallpaper89: Mar 3 2009, 11:09 PM

Ohh sorry, my mistake then lol! Good luck with the muscle building stage. You had the determination to successfully complete one phase, so the next phase should not pose much of a problem to you!

MrPotato, I can afford to push myself cos I'm doing my squats on the Smith. Can't get any safer than doing it on the Smiths lol. Since you have no rack, you should be more careful with the weights you use... If you can't get into position safely enough, then don't do it until you have better equipment. Better safe than sorry right?

Haven't been hitting the gym for quite a while. Had full day class on Wednesday, and on Thurs/Fri I had diarrhea. And today, it got even worse. Now I feel giddy nauseous and vomitty as well. No appetite for food at all. Only had two meals since this morning. My excellent breakfast gone to waste... I can feel my muscles burning away already... Skipping chest this week. Depending on how I feel tomorrow I might end up being forced to go on another week of deloading.

But If I feel fine by tomorrow, then I might end up doing a proper chest workout, but that depends on my schedule next week. If I can do chest by next week and still do other workouts without screwing up the orders then I'll do chest. If not I might just stick to usual routine, which is Sunday for Back.

Doctor said I might have appendicitis since i have all the symptoms already, except for fever. He pressed my tummy at the appendix area and it felt painful. He said probably inflamed a little. If it gets worse then I'm in deep shit basically...

I'm never going to touch the cafeteria's nasi lemak/fresh milk again. Never.

Thanks for the kind words! I gained back my appetite yesterday and so had my usual 5 meals a day (Only had 3 main meals for Sat, damn).

I look into the mirror and I still look as slim and skinny as usual. Kinda sad.

And yes, I haven't been to the gym yet, but I will go back starting on my next Arms Day, and then from there move on to doing my normal routine. It does feel odd (and guilty) to not be hitting the gym, but this week will be a break for me to recover.

Anyway my diarrhea is cured but my stomach is still feeling a little dull. Can feel a bit of pain at the center/left section of the stomach, I wonder why? >.< Having a bad flu and cough currently... Sigh, went to the doctor just now. He told me to drink Vitagen/Yakult for the next few days to get in more good bacteria into my stomach. Hopefully it'll work... Measured my weight, it was 69kg after dinner. Must be the food lah. Or the scale got problem. I don't think I'm 69kg yet haha. I still look like I'm underweight when I'm naked T.T (But the good thing is when I am fully clothed I don't look as skinny as I used to anymore).

No need old photo la... I already have an image of the old me burned into my brain haha xD I see obvious improvements in my quads, shoulders, triceps, back, traps. But very minimal chest gains (Upper/lower/verticla center line very much lacking). Biceps didn't really change much either.

Anyway I'm quite tall, slightly taller than 178cm I believe, with really long limbs. That's why 69kg still look like a coconut (with shirts off. if shirts on , i look more normal).

Wow 69kg at 169cm, I think you must look pretty good there!

Wanted to play with the skipping ropes today, but unfortunately it started raining just when I was about to start. Damn it!!!! Piss off, rain!

My diet today was not too shabby. Gonna have my dinner in 30mins or so...

Edit: Omfg I did some skipping ropes and they were deadly. DEAAAADLY!!! I only managed to pull off about 20 + 53 + 48 + 30 reps with two-legged jump, and that also with rests in between. And then I went on to do a final 60 rep with the easier jumping style (crossing the string one leg at a time). Skipping ropes is far more difficult than i thought it would be LOL! Fun exercise nevertheless. It worked my cough up though. Now my cough is even worse than it already was haha...

Diet
Breakfast 1: Cereals + Milk
Breakfast 2: 2 Wholemeal sandwiches
Lunch: Chicken rice with 2 breasts
Pre-dinner: 250ml Milk + Whey
Preworkout/Dinner: Rice + dishes (very little protein)
Postworkout/Supper: ???

This post has been edited by wallpaper89: Mar 10 2009, 10:32 PM

Wow you still have the energy to do ropes after circuit training? Yeah, my calves are feeling the soreness lol. In fact it hasn't recovered yet today, still feels slightly sore.

And yes Mr.Potato, all aheadddddd!

Went for my first proper arms workout since god knows when. Decided to do the hammer-grip pullups today, which really got me huffing and puffing like mad. The first set felt damn easy, and I did it with perfect form, but the second and third sets made me feel like shit. Look at the huge drop in reps! I think it must be that the dips affected it slightly.

And today, I saw this really hot chick again. Its the second time I saw her in the gym, and I think I've mentioned her before in one of my previous posts. She's not like supermodel hot, more like an average Jane kinda hot, but she's perfect IMO. I can't describe it but I think she must be the most perfect-looking chick I've come across in my life. Too bad I was about to leave just as she arrived at the free weights area. Ahaha... Damn I've got no guts.

Also my diet looks pretty screwed compared with others. Some days its good, but some days its just on the verge of being acceptable...


Thursday - Arms Day (12 March 2009)

Hammer-grip Pullups
BW x 12
BW x 7
BW x 5

*Superset*

Dips
BW x 15
BW x 10
BW x 10


One-arm Dumbbell Curls
9 kg x 10
9 kg x 9
7 x 11

*Superset*

One-arm Overhead Dumbbell Triceps Extension
9 kg x 6
7 kg x 10
7 kg x 10


Crunches
BW x 30
BW x 15

*Superset*

Reverse Crunches
BW x 30
BW x 20


Torso Rotation Machine (per side)
55 kg x 20


Decline Sit-ups
BW x 20


-End of Workout-

Total Workout Time: 40 minutes
Average rest time in between sets: Instinct


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes
Preworkout: 2 hard boiled eggs, 450ml Oats, 2 slices Wholemeal bread
Postworkout: 250ml Milk + Whey

Haha I dun plan to chase her la. Will look weird. Alzaim, I workout at MyFitness in Sri Petaling. I feel you man... Not much chicks here either T.T

Finally, back to doing my chest after one week of deloading and one week of rest. Diet today ain't too good. Lunch no protein at all. Will try to make up for it by having better dinner/supper >.<

Progress test coming soon. Feeling kinda guilty haven't studied much. Tonight will be spent stuffing my brain with more knowledge. Gotta arm myself before the war.

Felt very bloated today, dunno why, tummy felt extremely uncomfortable. Decided to skip the cable crossovers. Oh yeah, I followed darklight's advice to do incline presses as my first exercise. As a result my PR for inclines went up, but my weights for flats dropped drastically.

Took a measurement after the workout. I was 68.2kg and 12% BF as of 1 Feb. One week ago I am 69kg (measured at the doctor's). Today I am 71.6kg and 13.8% BF, measured using the same machine as at Feb 1. This is the first time my BF and weight went up so high lol. BF% will probably go down after I resume working out. But hopefully my weight mantains!


Saturday - Chest Day (14 March 2009)

DB Incline Bench Press (Per dumbbell)
Warm up
9 kg x 10
9 kg x 10

Workout
35 lbs x 15
45 lbs x 11
50 lbs x 9
45 lbs x 10


DB Flat Bench Press (Per dumbbell)
Warm up
9 kg x 10

Workout
40 lbs x 12
45 lbs x 10
45 lbs x 9
45 lbs x 9


Machine Chest Press
33 kg x 12
40 kg x 10
45 kg x 9
40 kg x 10

Cable Crossover (Total weight)
Nil


-End of Workout-

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


Diet

Breakfast: Cereals + Milk, Bread
Lunch: Fried rice, Bread
Preworkout: 4 half-boiled eggs, 1 scoop Oats
Postworkout: 250ml Milk + Whey
Dinner: Most likely chicken rice with two breasts
Supper: ??

Wahaha I skipped yesterday's back day. God dammit! I didn't want to skip but I was feeling nauseous the whole day! And today, I even had diarrhea! What the fark is wrong with my body nowadays man?

But nevertheless I still went for my workout. Did back today to replace yesterday. Shoulders tomorrow, legs the day after and finally arms. Progress test is coming up in just a few days time.

Just now all through class was reminiscing about the days back in secondary school when me and my friends would all buy a bowl of smoking hot Maggi kari and sit down on the floor, slurping the perfectly cooked noodles (still feels springy!). Really tempted to have a bowl of raw, basic and down-to-earth Maggi mee after that, but somehow managed to overcome the temptation. But I might have it for supper tonight instead, haha!

Btw I am damn sure I can go heavier on the shrugs but my forearm always gives in after 15 reps. Hell, even at 10 reps it is already beginning to crumble. Traps could've probably went for another extra 10 reps or so, but forearms are really tired from all the gripping work, especially from the cable rows.

Form for the first two sets of close-=grip pulldowns weren't too good either, I think I did more than I could handle. At least my breathing is correct this week.

Measured my weight right before I left. 71.2kg, 14.0% BF. And while I was measuring the chick I was talking about entered the gym! What a mood lifter


Monday - Back Day (16 March 2009)

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

Workout
55 kg x 12
65 kg x 8
65 kg x 8
55 kg x 10


Seated Cable Row (Overhand Grip)
Warm up
50 lbs x 10

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


Close-grip Pulldown
Warm up
50 lbs x 10

Workout
100 lbs x 10
100 lbs x 9
90 lbs x 10
90 lbs x 10


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


Hyperextensions
+25 lbs x 25
+25 lbs x 25


-End of Workout-

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


Diet

Breakfast 1: 1 glass Milo, Kuih Talam, 2 mini bananas
Breakfast 2: 2 Wholemeal sandwiches
Lunch: Chicken rice with 2 breast, Guava
Preworkout: Cereals + Milk, 3 mini bananas
Postworkout/Dinner: Rice + dishes
Supper: Most likely whey + milk but I might settle for Maggi!!!!

This post has been edited by wallpaper89: Mar 16 2009, 07:20 PM

Bench press is progressing in terms of poundages, but chest itself is not progressing much!

However I am planning to start out my chest workouts with inclines from now on, followed by declines and machine chest press. I am expecting better results in a few months time with this routine.

Today's diet is lacking of protein. And to make matters worse, I am again tempted to have Maggi kari for supper haha!

Form for lateral raise is not too good today. Will lower the weights next week if it doesn't get better by then.

Saw some cute chicks today while I was on my way to the gym, and while I was at the gym.


Monday - Shoulder Day (17 March 2009)

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

Workout
70 lbs x 12
80 lbs x 10
90 lbs x 8
90 lbs x 8
70 lbs x 10
70 lbs x 10


Dumbbell Lateral Raise (Per dumbbell)
7 kg x 12
7 kg x 12
6 kg x 13
7 kg x 11


Reverse Flyes (Suckd!ck position) (Per dumbbell)
7 kg x 15
7 kg x 13
7 kg x 13
6 kg x 13


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


Diet

Breakfast: 1 glass Milo, 3 slices Wholemeal bread
Brunch: Cheng tong yellow noodles + some chicken + 8 fish balls
Late lunch/Preworkout: Rice + dishes, 2 hard boiled eggs, 2 mini bananas
Postworkout: 250ml Milk + Whey
Dinner: Should be rice + dishes, Mango
Supper: ??

Haha I try to limit myself to 1.5 scoops on workout days. Never went beyond that. Too expensive, plus, I don't like the idea of being over-reliant on supplements >.<

Looking forward to your journal here, we can all help and guide each other to our goals

Yeah but I don't think there is much quality protein in those fish balls. My college cafeteria is a rip-off. Originally they only gave noodles and 4 fish balls and if I'm not mistaken they charge RM3 for it? Wtf? Even a girl won't feel full from just that. With extra chicken and extra fish balls the price skyrockets up to RM6, sooo overpriced!

This post has been edited by wallpaper89: Mar 17 2009, 09:10 PM

Went easy with the weights today. Did about 50-60% of my usual weights. Have to study Audit later so need to save some energy. Test tomorrow, no choice. If I went full blast I will die from squats alone...

Finally had my Maggi kari today. Ohhhh yeahhh! Tasted so damn heavenly that I feel like I want to replace every other meal with it. But cannot, cos very unhealthy and lack of nutrients. Haha.


Deloading
Wednesday - Leg Day (18 March 2009)

Smith Squats
Warm Up
50 lbs x 10

Workout
120 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10


Leg Curls
33 kg x 12
40 kg x 10
40 kg x 10
40 kg x 10


Leg Extensions
26 kg x 10
26 kg x 10
26 kg x 10
26 kg x 10


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

-End of Workout-

Total Workout Time: 45 minutes
Average rest time in between sets: 60 secs


Diet

Breakfast: Cereals + Milk, 1 slice homemade butter cake
Lunch: Maggi kari + An egg + Chicken breast
Preworkout: 100 Plus, 2 Wholemeal sandwiches, 2 hard-boiled eggs, 2 mini bananas, 1 scoop Oats
Postworkout/Dinner: Rice + dishes, 1 slice homemade butter cake, fresh carrot juice
Supper: 250ml Milk + Whey?

This post has been edited by wallpaper89: Mar 18 2009, 09:09 PM

Thanks, I did okay for all my tests except for Audit haha. Lecturer damn evil, purposely put all the atypical questions for Audit... but I think still can pass lar. Theory paper... My crapping skills quite good xD

Today's workout was with superb forms. Managed to complete each and every rep with good form.

But incline's first set my right shoulder felt painful, so I lowered the angle slightly and ta-daa! Solved!

Btw, did my inclines and declines with minimum angle, 20 to 25 degrees maybe? I feel it focuses more on the chest muscles that way. Most people in the gym do them at like 45 to 50 degrees, which was how I used to do it last time as well.

While doing declines it was kinda weird. I managed only 40 lbs x 10 at first, and decided to do a set for 45 lbs x 7. But surprisingly I managed to make it to the 9th rep, and even then, I was thinking, "damn weird, I still have strength to make another rep at good form!" and so I did. Tried 50 lbs afterwards, but miracles don't always happen. Managed only 7 reps haha.

While I was doing cable crossovers, there was this dude staring at me. After I completed my set I walked aside to take a seat and that dude came over and attempted to do the cables. I was doing 10kg per side, he came and switched the pins to 20 kg per side. Probably he thought he could do much more than I could, because I look so weak and scrawny. Anyway, he did the cable crossover with extremely horrible form. And it was so hilarious because he could only manage 1 rep, and then he was looking at me, and I was looking back at him. At that moment, you can tell from his face that his brain is filled only with "WTF WTF WTF WTF!!!". Inside of me I was LOL-ing damn hard, and I had to control myself from grinning ear to ear haha!

So what happened next was he reduced the weights to 15 kg per side, and managed 2 reps this time (again, with horrible form). And then he was stuck! Ahahaha! Finally he changed back the pins to 10kg per side, did another 2 more reps and walked away. I wanted to help him but I don't know how to politely get it across to him that as a novice he should start with lighter weights, and to not overestimate his own abilities.


Saturday - Chest Day (21 March 2009)

DB Incline Bench Press (Per dumbbell)
Warm up
7 kg x 12
20 lbs x 10

Workout
50 lbs x 9
50 lbs x 11
60 lbs x 7
50 lbs x 9


DB Decline Bench Press (Per dumbbell)
40 lbs x 10
40 lbs x 10
45 lbs x 10
50 lbs x 7


Machine Chest Press
47 kg x 10
47 kg x 8


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


-End of Workout-

Total Workout Time: 63 minutes
Average rest time in between sets: Instinct


Diet

Breakfast: Cereals + Milk
Lunch: Rice + dishes
Preworkout: 1 glass Milo, 3 slices Wholemeal bread, 2 half-boiled eggs
Postworkout: 250ml Milk + Whey
Dinner: ??
Supper: ??

Don't worry about the weights, you will be able to naturally lift heavier as you progress, especially if you've just started out. My weight now is 71kg (started at 56kg 10 months ago), my body is seeing some progress here and there, but chest still has a long way to go. Hoping to see some progress with my new incline-decline bench press arrangement, thanks to darklight for the great advice! Traps are stalling both in weights and in size due to my gripping problems. I can do much more than what I'm doing but my grip is just too weak by the end of any back workout days.

Went to a Japanese restaurant in Mid Valley for postworkout/dinner. Pasta Zanmai or something... Its above Coffee Bean/Secret Recipe, next to Piccolo Mondo. The food there was quite good, but its also quite expensive and they serve very small portions, much too small for an aspiring bodybuilder. But the waitresses there are really cute though

Was walking in Metrojaya... Bought this orange shirt with a cute bikini chick imprinted on the front side. With 70% off, its only RM15, damn worth it! Haha!


Saturday - Back Day (22 March 2009)

Pulldown Machine
Warm up
25 kg x 10
35 kg x 8

Workout
55 kg x 12
65 kg x 10
65 kg x 8
55 kg x 12


Seated Cable Row (Overhand Grip)
Warm up
60 lbs x 10

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


Close-grip Pulldown
Warm up
50 lbs x 10

Workout
90 lbs x 12
100 lbs x 10
110 lbs x 8
100 lbs x 8


Hyperextensions
+25 lbs x 25
+25 lbs x 20


Dumbbell Shrugs (Per dumbbell)
45 lbs x 15
45 lbs x 15
45 lbs x 15
45 lbs x 18


-End of Workout-

Total Workout Time: 73 minutes
Average rest time in between sets: Instinct


Diet

Breakfast: Cereals + Milk, 2 biji Siu Mai
Lunch: Porridge + Scallops + Shredded chicken
Preworkout: 1 scoop Oats, 1 slice Wholemeal bread, 1 piece ham, 2 half-boiled eggs, Pineapples
Postworkout/Dinner: Rice + Unagi + Salad + Miso soup
Supper: ??

Shoulder workout today. Damn, the first 2 sets was going good... But when I tried to move on from 90 lbs to 100 lbs, it was like entering a whole new world like never before. 10 lbs really does make a huge difference for smith shoulder presses. I am planning to go back to DB presses after I am comfortable with 100lbs on the smiths, but I am wondering, how the hell do you get into position with heavy dumbbells?

Full day class tomorrow. I want to do my leg workout, dammit! Hopefully won't pancit by the time I get home at 9pm. I wonder if I have the willpower to still hit the gym after that?


Monday - Shoulder Day (23 March 2009)

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

Workout
80 lbs x 12
90 lbs x 10
100 lbs x 6
90 lbs x 6
70 lbs x 10
70 lbs x 7


Dumbbell Lateral Raise (Per dumbbell)
7 kg x 13
7 kg x 13
7 kg x 13
7 kg x 12


Reverse Flyes (Suckd!ck position) (Per dumbbell)
7 kg x 16
9 kg x 12
9 kg x 12
9 kg x 12


-End of Workout-
Total Workout Time: 62 minutes
Average rest time in between sets: Instinct


Diet

Breakfast: Cereals + Milk
Early Lunch: Chicken rice + 2 chicken breast
Preworkout: 1 scoop Oats, 2 half-boiled eggs, 2 pieces homemade Chiffon cake, 200ml Milk
Postworkout: 250ml Milk + Whey
Dinner: Rice + dishes
Supper: 250ml Milk + Half scoop whey

Well actually the gains isn't as great as it seems. If you break it down, I gained my first 9kg in my first 3 months. Maybe due to my drastic increase of food intake and because I started working out. After that the gains slowed down. Soon after that, I dropped squats and did cardio instead. Big mistake. My weight stalled for the next 3 months, with very minimal gains. I was 68kg when I started darklight's HVT in early December, and I upped my food intake, but even then my weight was STILL stalling. Sometime in February darklight told me I needed to eat more for preworkout and postworkout, so again I upped my food intake and in less than 2 months I've gained another 2-3kgs.

So basically most of my gains were from my starter period. That's nothing to be proud of

Diet today isn't good enough. I should've went for an extra piece of chicken for lunch. Dammit, why didn't I? Will see what else I can get hold of for supper later.

Was a really tiring day today btw. I had less than 6 hours of sleep in the morning, woke up at 7 and left for college. Spent most of the day having classes and sitting for an English test. Reached home a little after 9pm, changed my pants, and hit the gym immediately.

Squat form was not good enough today. Couldn't seem to go low enough to hit parallel, my lower back felt extremely exhausted.

Hadn't had a full-blast leg workout in the past 2 weeks, but still I pushed myself to do my previous squat weights. Ended up feeling all vomitty again today. At the end of the workout, I made the puking sound and motion, could feel the acid coming up my throat, but managed to will myself from puking.

Lesson learnt: Dun go for workout after a bloody tiring day! Oh, and I skipped leg extensions today. I still have homework to do (so that I don't get kicked out of class tomorrow), guitar to practice, and sleep to catch up with. Will have 9 hour classes tomorrow, and then there's an ACCA social gathering after that. I'm not the social-social type, but whatever lah, there's free food provided and free performance to watch!


Tuesday - Leg Day (24 March 2009)

Smith Squats
Warm Up
80 lbs x 10
80 lbs x 10

Workout
180 lbs x 10
190 lbs x 9
170 lbs x 10
170 lbs x 9


Leg Curls
61 kg x 12
61 kg x 10
61 kg x 10
54 kg x 12


Leg Extensions
Nil


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: 45 minutes
Average rest time in between sets: Instinct


Diet

Breakfast 1: 1 glass Milo, 250ml Milk
Breakfast 2: 4 Wholemeal sandwiches
Snack: Jambu Air
Lunch: Large serving dried Wantan mee
Dinner: Chicken Rice + 1 chicken breast + 12 biji wantans
Postworkout/Supper: 300ml Milk + Whey, Gardenia Delicia chocolate bread, 250ml Milk

This post has been edited by wallpaper89: Mar 24 2009, 11:33 PM

At Sunway UC. Just got back home from a 9 hour class + ACCA Social Gathering. Its more of a concert kinda thing actually, just chilling with friends and watching ACCA talents perform magic tricks, plays and music.

Won a lucky draw, its a 1gb Sony MP3 player! I don't really know what to do with it now, since I don't find it a necessity to listen to songs wherever I go.


Diet

Breakfast 1: 1 glass Milo, 2 slices Wholemeal bread
Breakfast 2: 2 Wholemeal sandwiches, Pineapples
Lunch: Chicken rice + 2 chicken breast
Tea: Chicken breast
Dinner: Rice + dishes (small portion)
Supper: 250ml Milk + Whey, and anything else I can find in the kitchen.

But I seldom do cardio. Even if I am doing it I wouldn't want to wet the player with my sweat though

And yeah, quite a lot of hot chicks where I am studying at, your sources are quite accurate

Ohh, didn't know that haha. Got such an incident? When?


Thursday - Arms Day (26 March 2009)

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


One-arm Overhead Dumbbell Triceps Extension
9 kg x 11
9 kg x 10
9 kg x 10


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


Triceps Press Machine
85 kg x 10
85 kg x 9
75 kg x 10


Crunches
BW x 30


Reverse Crunches
BW x 30


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


-End of Workout-

Total Workout Time: 42 minutes
Average rest time in between sets: Nil


Diet

Breakfast/Preworkout: Cereals + Milk, 2 hard boiled eggs
Postworkout: 250ml Milk + Whey