DIET
mng - shake, omega
tea - egg
lunch - nasi lemak
preworkout - 3scoop oat, 2scoop milk, 0.75scoop nitro
during - papaya juice
post - whey, glucose, juice
dinner - chicken, vege, olive oil
supper - 0.5scoop nitro, 2scoop milk

WORKOUT
bench press - 3x7/5/5x43 (lacklustre performance, shoulders stiff, cos of this decide to stop aiming bar to collarbone, frm now on to touch sternum for full rom)
bent row - 3x8x45 (i think i'm near parallel to flr this time, will take vid nxt workout to check form)
incline press - 3x7x38 (sets 1&2 feel strange at the shoulders, only managed to feel at ease on 3rd set)
chin - 2x9/8+3

Time 1h20m

Overall, not as my normal performance, just don't have the oomph during workout. Anyway, not worrying much. All reps must go up on thurs. Start cookin once chick thaws.

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Added on March 3, 2009, 8:12 pmHeheh... All rise. The chairman is here.

This post has been edited by mrPOTATO: Mar 3 2009, 08:12 PM

LOL, no way man! I don't want to be orang kerusi or what haha!

Btw on what angle do you do your inclines? Normally don't need to incline it so much, just a little will do.

For flat barbell bench press, I think pressing it from the collarbone is too high up your chest. The bar should be at the midsection of your chest, aligned with your nipples or something. Elbows about 60 degrees from body, and forearms 90 degrees from the floor (keeping it pointing as straight upwards as possible) when executing the movement.

Anyway darklight said before that the barbell bench press is prone to injury, and that doing flat bench presses with dumbbells would be preferable.

count me in.
we have underweight corner b4, but now gone


Chow

Well it seems there's quite a lot of ectos here too! Our new moderator pizzaboy is an ecto as well I believe? xD

haha...yess kinda a few ectos la..
i think im one also la..
learning from you guys also la..

i think my diet been really bad la..
wake up at lunch..so eat breakfast at 12noon haha..

Thanks for that info. Last time i do those i got a funny feeling on the elbows..maybe its because the placement is wrong like u said. I prefer dumbells too, but my barbell plates wont fit my dumbell bar..

Oh wow, health&fitness is like an ecto gathering ground. .. underweight corner sounds like a viable proposition like dat. Hey, Bata & pizza ecto ? But seriously, they dun look dat thin leh.

Thx for the tips wallpaper. I'll hafta to watch my form in more detail frm now on cos I'm aimin for heavier weights if possible. Oh yah, i jus incline my bench on the lowest notch, dun wan to hit my front delts too much. Eh, wallpaper, how abt openin an underweight cnr ? Tht would b a good start for us ectos

Bro Alzaim, i used to b have dat same habit too. Mayb u can put a glass of milk in the fridge b4 u sleep or those 250ml packs bedside, set a mornin alarm, gulp down d milk & u can con' zz again.

Ey.. how come ur dumbell & barbell bars different ? Not std 1 meh ? Mine is same size.

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Added on March 5, 2009, 9:38 pmDIET
mng - mornin shake
tea - -
lunch - mixed rice
preworkout - 2scoop milk, 0.5scoo nitro, 2scoop oats
during - banana + guava juice
post - glucose, whey, leftover juice
dinner - chick, egg, brocc
supper - milk, nitro, to take omega at nite, standardise frm now on cos oways forget

WORKOUT
squat - 3x6/6/6x50 (sweating at the scalp, damn irritating)
military press - 3x5x30 (can hear like tiny crushing plastic sounds frm my shoulder, muscles tearing ? good2.. repair & bigger after this)
deadlift - 2x8x53
lateral raise - 3x4x8 (did xtra 1 rep each set for left shoulder)

TIME
1h15m

Can feel my squats improving but the xtra strain affecting my deadlift. So after 1 set of deads, went straight to laterals & after dat finished off the deads, but still can do only 1 more set.

Today was 3rd time cooking. Cut off the fats from chick thighs & boiled with lawang. Cannot finish, to take the bal after dis. Learnt my lesson cos on monday, just threw the thighs with kayu manis inside pot & boiled. The oily smell nearly made me puke & 1/2 way eating was sweating forcing the meat down.

Noticed that its usual after eating big meals my tummy is so much larger. Resigned to the fact that i won't b able to gain weight without a tummy & distended intestines. Nevertheless, hope my other parts will outgrow the tummy in future.

This post has been edited by mrPOTATO: Mar 5 2009, 09:40 PM

Didn't realise u reached 50kg squats..lol i am lagging behind lor =_=

Squats and deads both work the quads a lot. If i'm not mistaken rippetoe's workout routine is actually only one set of deadlift with 5 only reps right? As opposed to the squats, you should be able to go heavier on the deadlift because it is easier to get into position without the help of any fancy equipments. All you need for deads is a barbell, some weights (preferably round-shaped) and an even floor.

Btw I won't be opening an underweight corner la lol...

Not really lah, you r placing emphasis on other exercises mah. For me, i put it as the 1st workout cos i reali need to make it bigger. My knee joints r bigger than the muscles .. imagine a real famished african. Glad to say that the bones r filling up & dun look so obvious now but since my bones r small, legs stil look smal.

Yup, ur right dead is supposed to b onli 1 set. I think i mixed things up already. Ok, gonna reduce my workout to 2 sets then save my energy for shoulder cos i reali need to pay more attn to it. Trima kasih ! Hahah.. ok la no underweight cnr.. for time being haha.. but if u wan to launch it later oso can ahaha..

DIET
mng - 2.5scoop oat, 2scoop milk(big scoop !), 1tbp flaxseed, 0.5guava, 1banana, nitro
tea - -
lunch - mixed rice
preworkout - 4scoop oat (smal scoop), 1scoop milk, 0.75scoop nitro
during - guava juice
post - whey, glucose, juice, egg
dinner - duno
supper - 0.5scoop nitro, 1.5scoop milk, omega

WORKOUT
bench press - 3x6/6/7x43 (to sternum now, a bit taxing cos rom but feels better overall, thx for reminding wallpaper)
bent row - 3x8x45 (took vid to monitor, tried as hell to parallel but unsuccessful, had brief ache tryin too hard, try to lower progressively in later workouts, anyway the weights feel light now, good sign of strength increase)
incline press - 3x8/7/7x38
chin - 2x10/8+3

Time 1h10m

Was told by a girl my skin is smoother & looks like got oily sheen on it. Told her i taking all types of oil - olive,flaxseed,omega.. 'No wonder' she said. Hhahaa.. bodybuilding is starting to make me feel like a girl.

edit - dinner fried noodle + egg

This post has been edited by mrPOTATO: Mar 8 2009, 12:53 AM

ehh mr potato..
whats ur progress for now?
from what to what now haha..
and goals?

I was 49kg b4 starting weightgainers. Took 1yr -> 57kg. After i started rippetoe, i gained 4.5kg (+tummy) in 1.5 mth. Then lost 1.5kg during my break.

That was on 27feb. Weight stil same but perut buncit smaller ordy.

My goal is just to look normal, so that if ppl c me, he won't think 'this guy is so thin' but instead 'this guy has a good bod..' Need to make myself heavier to fill the bones.

hhaha...not bad la...
how tall are you..

im 167cm and roughly 60kg at the moment..
but still damn skinny...i think too active in sports la...
yesss just need to eat more right...but must slowly build the abilities to put down those food...

Bro alzaim, ur definitely better off than me. I'm 180cm at that weight Any plans to take up weights ? It'll help ..

yeaaa...im taking up weights...
well i was 55 i think a year ago...
i notice i gain alot of weight during national service..
proper timing for meals is very important i guess..

now 60kg trying to gain 5more kg..

Mr potato which gym do u go to?

btw you are ermm kinda young right?

Good for u ! I wil have to sort out my meals to resume my kg journey. Not eating properly lately.

No la, i workout home, can watch tv same time ahhaa. Young ? I wish. I'm uncle already, wrinkles wil start appearing on my face soon .

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Added on March 9, 2009, 9:05 pmDIET
mng - shake
tea - egg
lunch - mixed rice
preworkout - 2scoop milk, 0.5scoo nitro, 2.5scoop oats
during - guava juice
post - glucose, whey, leftover juice
dinner - mayb dim sum (meat3 !)
supper - 1.5scoop milk, nitro, OMEGA !

WORKOUT
squat - 3x8x50 (good good no give up)
military press - 3x6x30 (aiming for 8 but too bad)
deadlift - 1x8x53
lateral raise - 3x10x5 (went back down on weight to hit lateral delts properly, damn my front delts for disturbing !)

TIME
1h15m

No electricity, so exercised with candle. Got xcuse to shorten workout & do 1set deads only. Go shop for chicken or fish later. Kinda hard to stick to cooking my meals. Will is ther, somehow jus wasn't able to do it consistently

edit-dinner lamb chop. too late to shop

This post has been edited by mrPOTATO: Mar 9 2009, 10:38 PM

I keep changing my routine la.. i cant stand doing one routine for a long time. I get bored easily..i want to try some new exercises. Now i think i want to do 4 day split from the usually 3

Chest/tricep
Back/bicep
Shoulders/Traps/forearms
Legs

Optimally i should do something like Rippetoe or 5x5, but dont think i can stand squatting 3 times a week.

Haha.. ya i noticed u like experimenting. Well, eventually u'll find sth that works & u like & then eventually u might just stick to it. Anyway, i think there r other exercises that will work the legs too, mayb u can eg exer the legs consistently every cycle but may change the type of workout frm time to time eg, squats in 1st mth, & then if bored -> leg extensions & other mths front barbell squat/dumbell squat etc though the variety might be restricted as compared to the many machine options at gyms. Or mayb heavy weight/low reps then moderate weight/hi reps the nxt wk. The idea is to keep hitting the bodypart to b improved without fail even if its done with different workouts. Actually i'm thankful i'm doin squats 2x instead of 3x per wk too ! Hhaha.. What i do is to keep hitting higher reps every workout until i can't avoid it , theeeeen only i increase the weights. Its less stressful this way.

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Added on March 10, 2009, 8:40 pmDIET
mng - 2.5scoop oat, 2scoop milk, 1tbp flaxseed, 1banana, nitro
tea - egg
lunch - mixed rice
preworkout - 2scoop oat (smal scoop), 1.5scoop milk, 0.55scoop nitro
during - guava juice
post - whey, glucose
dinner - duno
supper - 0.5scoop nitro, 1.5scoop milk, omega

WORKOUT
bench press - 3x7x43 (stuck 0.5s 1/2way up on 2nd last rep, stuck 1s 1/2way up on last rep, nearly called out to my hsemate for )
bent row - 3x8x45 (feels easy nowdays, but will stick to this wt cos wanna conserve energy n improve following workouts)
incline press - 3x8x38 (can c some result on upper chest already)
chin - 2x10/9+2 (aiming 10 10)

Time 1h5m

Feeling hot stil but gonna bath & rush go shopping for food tonite.

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Added on March 10, 2009, 11:09 pmBought 500g chic fillet - $10 ! Can buy whole chicken. Pokai..
Dinnner was ayamas+vege=$13

This post has been edited by mrPOTATO: Mar 10 2009, 11:54 PM

DIET
mng - mornin shake (woke up late, amt less than usual)
tea - -
lunch - mixed rice
preworkout - 1.5scoop milk, 0.5scoo nitro, 2scoop oats
during - banana + guava juice
post - glucose, whey, leftover juice
dinner - chick, french bean + brinjal, 2slices cheese
supper - 1.5scoopmilk, nitro, to take omega

WORKOUT
squat - 3x8x50
military press - 3x6x30
deadlift - 2x8x53
lateral raise - 3x10x5

TIME 1h25m

Did my off day wrist exercises today as will have co. training a few days.
reverse curl - 2x18x8
curl - 2x16x13
hand gripper - 28reps

Gonna cook my inaugural chick breast for dinner.

Edit - so full, can't finish my tasteless chick breast. Gonna miss my supper Wil need to spend time looking at recipes. To pack protein/milk/oat/banana etc for nxt few days co training

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

Tasteless? How u cook? Try marinate with barbeque sos or honey.. I am also dumb founded on the chicken preparation.