DIET
mng - shake, mihon, egg, sausage
tea - friend wanton, popia
lunch - mixed rice + lots fruits
preworkout - 2scoop oat, 1.5scoop milk, 0.2scoop nitro
during -
post - whey, glucose
dinner - fish, rice , vege
supper - 0.5scoop nitro, 2scoop milk, omega

WORKOUT
bench press - 2x8x43
bent row - 2x8x45
incline press - 2x9x38
chin - 2x10/8+3

Time 1h5m

Feeling lethargic n jus back from course. Did not have good sleep cos of colleague snoring. Decided to do 1set of everything just so not to miss workout, in the end did 2. Bravo ..? Hit bed early today...

DIET
mng - strawberry, almond, milk, banana, nitro, oat
tea - egg
lunch - indian rice. surprised myself cos not feelin full despite big serving
preworkout - 1.5scoop milk, 0.4scoop nitro, 2scoop oats
during - papaya juice
post - glucose, whey
dinner - chick, broccoli
supper - milk, nitro, cheese, omega

WORKOUT
squat - 3x6x53 (up wt)
military press - 3x7x30
deadlift - 2x8x53
lateral raise - 3x10x5

TIME 1h15m

Feeling stronger overall.

Thx for ur tip myvi, unfortunately i forgot to marinate my chick wit some sauce or watever earlier. Will cook it dry type wit onions/garlic & c how. Stil got a few days supply of chick- wil marinate tomorow's meal later, hafta unfreeze it 1st. Leceh..

Edit - chick won't thaw in fridge. C tomolo how. Can't finish chick but it was more tasteful & colorful. Veery full. Duno can take supper or not.

This post has been edited by mrPOTATO: Mar 17 2009, 10:34 PM

DIET
mng - shake
tea - egg
lunch - yongtaufoo (not enuff)
preworkout - 2scoop oat, 1.5scoop milk, 0.5scoop nitro
during - papaya juis
post - whey, glucose, juice
dinner - spag, drumstick, broccoli, cheese
supper - 0.5scoop nitro, 2scoop milk, omega

WORKOUT
bench press - 3x8/7/4+2+2x43 (had the scariest day of all since i started workout. on 1st set lost all energy during 5th rep, halfway up my arms gave way & barbell went down slowly to chest, was scared couldn't breathe but thk god i could, rolled barbell to abs, tried to get up, couldn't, rolled it to stomach, tried to lift bar but won't budge, after a few tries only managed to up myself & rolled bar to legs. 3rd set same thing happened, luckily this time in better frame of mind, rolled bar all the way to tummy, got up a bit, then used bicep curl to lift bar frm body. )

bent row - 3x8x45 (hoping i'm not off form & luckily rows r ok)
incline press - 3x4/3+1/3x40 (what is wrong with my chest ?! no energy)
Depressed, went to watch jus for laffs to cheer myself.

chin - 2x10/10

Time 1h25m

Could'nt figure out whats happening.... Its a strange day.

Ok, gonna cook my salted chick

---

Added on March 18, 2009, 8:26 pmWeighed myself +2kg. Yayy

This post has been edited by mrPOTATO: Mar 25 2009, 03:03 PM

We can't always be at our best every other day so I think its normal to sometimes perform below expectations. And be more careful with the bar next time lol!

Oh and congrats on the 2kg increase! big achievement for us ectomorphs haha...

This post has been edited by wallpaper89: Mar 18 2009, 09:06 PM

Hiy, tq for the kind words. It was a great feeling to gain back the 2kg i lost during cny. Been feeling sick lately, missed 2d workout last wk, worried a repeat of weight loss, so today did my workout after dinner but less 1 set. Glad to note my strength is stil there.

DIET
mng - almond, milk, banana, nitro, oat
tea - egg
lunch - mixed rice
preworkout dinner - yong tau foo
during - guava juice
post - glucose, whey, juice
supper - instant mee (inspired by myvi hahaa..) milk, omega

WORKOUT
squat - 2x8x53
military press - 2x8/7x30
deadlift - 2x8x53
lateral raise - 3x10x5

TIME 1h

Head felt like it was in the clouds floating kinda feelin but it was good to know i did not stray away from exercising too long. Sweated like a dog, but instead of dripping at the tongue, it came out frm every pore of my body.

The Jay Cutler secret is out. He's so big cos he zz for 10 hours !



Haven't improved on my sleepin time much, so stil got much room for growth

DIET
mng - shake
tea - -
lunch - mixed rice
preworkout - 2scoop oat, 1.5scoop milk, 0.2scoop nitro
during - guava, banana juice
post - whey, glucose, juice, egg
dinner - duno
supper - 0.5scoop nitro, 2scoop milk, omega

WORKOUT
bench press - 3x8x43
bent row - 2x10x45
incline press - 3x8/5+3/5+3x38
chin - 2x10+2/7+5

Time 1h15m

Uneventful workout, feel relieved.

edit - dinner jawa mi + olive oil. Gave me 1 egg some more. Wow, today 2 eggs. Wil reduce supper milk b4 zz

This post has been edited by mrPOTATO: Mar 25 2009, 10:13 PM

ur bench weight
kg or lbs?

Hi alzaim, its kg. Hey, dun forget to eat sufficiently to top-up ur energy reserves b4 benching since u went cardio today.

They way you described it sounded so funny. I also kena before. That time super noob, but kept increasing weight weekly. Then 'wham'... 1 fine day tak cukup tidur --> Next day's bench press I got stapled under the bar.
Had to roll it all the way to the thighs then put it on the floor, and deadlift it back up to the rack. Now thinking about it... it was quite funny, but it was damn scary at that time.

mrPOTATO... u r taking whey protein rite? not sure u are aware of this or not, actually there are supplements called L-glutamine which is good for post-workout recovery.. L-arginine and BCAA are well-recommended too..

Luckily not in the gym else it would be real embarassing. After golek the bar got red marks all the way frm chest to leg haha.. Hmm.. now that u mentioned it - lack of sleep in ur case, i think mayb i was going to b sick, that mus b d explanation.

I din really know dat, thx for the info. I m holding back frm spending more on supplements, cost ctrl haha.. i'll take a look into it, c how. Hey, heard the durians in Blk Pulau r flowering !

This post has been edited by mrPOTATO: Mar 25 2009, 10:23 PM

realli?? haha... then it's abt time for u to pay a visit over here again!

Yup, a fren teasing me abt the fragrant durian flowrs. Dunno the flwr got smel oso.

---

Added on March 27, 2009, 8:08 pmDIET
mng - flaxseed, strawberry, almond, milk, banana, nitro, oat
tea - egg
lunch - mixed rice
preworkout - 1.5scoop milk, 0.4scoop nitro, 2scoop oats
during - papaya juice
post - glucose, whey, jus
dinner - chick, potato leaves, spaghetti
supper - milk, nitro, cheese, omega

WORKOUT
squat - 3x6/6/5x55 (up wt)
military press - 3x6/5/5x30 (wat the heck. body playing roulette ? different body parts playing tricks on me each workout)
deadlift - 2x8x53
lateral raise - 3x10x5 (been stagnant some time, to inc reps, shoulders my top priority now)

TIME 1h10m

Took out my 1wk frozen chick leg to cook ltr. Haven't been doing research, boil again

---

Added on March 28, 2009, 7:57 pmDIET
mng - shake
tea - - (getting lazy to eat my egg nowdays, to rectify)
lunch - mixed rice
preworkout - 2scoop oat, 1.5scoop milk, 0.4scoop nitro
during - papaya juice
post - whey, glucose, juice, egg
dinner - duno
supper - 0.5scoop nitro, 1.5scoop milk, omega

WORKOUT
bench press - 3x8/7+1/6x43
bent row - 2x10x45
incline press - 3x3/2/7x38 (left lateral delts aching)
chin - 2x10/7+4

Time 1h10m

Damn2 strength not as good as 2 wks ago but body feels tighter as though ther is some improvement to muscles. Suspect its my milk/nitrocore intake that has been going down (takin smaller portions nowdays), furthermore bodyweight has increased. Not enuff nutrients ? Seriously considering glutamine after doing some reading of its healing properties cos got some smal aches here & ther. Increase my protein intake 1st, c how.

Edit - dinner lamb shank, skipped supper

This post has been edited by mrPOTATO: Mar 29 2009, 10:16 AM

DIET
mng - flaxseed, strawberry, almond, milk, banana, nitro, oat
tea - egg
lunch - mixed rice
preworkout - 2scoop milk, 0.4scoop nitro, 2.5scoop oats
during - papaya juice
post - glucose, whey, jus
dinner - ?
supper - milk, nitro, potato leaves, omega

WORKOUT
squat - 3x6x55
military press - 3x7/7/5x30
deadlift - 2x8x53
lateral raise - 3x11x5

TIME 1h20m

Upped my preworkout figuring i need more energy. I wanted to believe it worked but too bad my shoulders decided act otherwise - sucked in military press but compensated with an xtra rep in lat raise. Squats stabled, i think can increase reps nxt.

Wil be takin antibiotics startin tonite. To buy yogurt/yakult. Lets c if i can maintain form after this.

Edit - dinner fried noodle, got 2chick wings for supper, dunno can fit potato leaves/milk or not

This post has been edited by mrPOTATO: Mar 30 2009, 10:16 PM

Don't go gym when sick or when feeling lethargic.
It'll take longer to get well. Just do light exercises like slow walking, light cycling, window shopping, leisure activities.

Anyway, try squeezing your butts when doing military press. It makes the press feels easier. =)

Thx for the advice .. but too late cos i jus did my exer haha.. I read some bodybuilders say they never miss their workouts in yrs even when sick so I wanna b a man too Anyway, i'll stop if i really can't go on, till then..

The squeezin butt thing, is it i hafta tense my butt and make it solid, sort of make it hard ? Sounds quite tricky. I'll try nxt thurs.

---

Added on March 31, 2009, 8:00 pmDIET
mng - shake
tea- egg
lunch - mixed rice
preworkout - 2scoop oat, 2scoop milk, 0.5scoop nitro, banana
during -
post - whey, glucose
dinner - dim sum, potato leaves, vitagen
supper - 0.5scoop nitro, 1.5scoop milk, omega

WORKOUT
bench press - 2x7/7/7+1x43
bent row - 2x10x45
incline press - 3x7/7/8x38
chin - 2x10/8+4

Time 1h10m


Hmm.. chest back to normal. Left shoulder aching less. Is this a miracle or what ? The only difference is i'm on antibiotics & vitagen/yakult .. Will go shopping & stock up on yoghurt then haha.. whatever helps even if its psycho. Take out & soak potato leaves frm y'day, hafta force myself eat more vege.

This post has been edited by mrPOTATO: Mar 31 2009, 08:02 PM

DIET
mng - almond, 300ml yoghurt, 1banana, 0.5scoop nitro, 2scoop oat, 400ml soya bean
tea - egg
lunch - noodles
preworkout - 400ml soya bean, 0.5scoop nitro, 3scoop oats, yoghurt
during - -
post - reduced glucose, 1scoop whey
dinner - mixed rice
supper - 0.5scoop nitro, 200ml soya bean, omega

WORKOUT
squat - 2x7x50, 1x9x40
military press - 3x9/10/9x25 (less ache on shoulders, a wt between this & last workout's shld b comfy enuff, dun wanna damage my joints esp as i doin behind neck presses)
deadlift - 1x10x40
lateral raise - 2x11x5

TIME 55m

Had to lay off milk for time being so m worried abt sufficient energy. And soya bean, 1 of the things that i had feared contributed to my soft behaviour in the past, had to be recalled as substitute.

Anyway , din really feel too much of a difference during workout, mayb cos i had lots of yoghurt+soya. Oso reduced weights might have helped. Yup, heeded someone's advice better to take it easy awhile & recover sooner. Not sleepin well. Hopefully will b better by this weekend & can resume my milk. The feeling of 'security' is just not ther without it.

HAahaha.... Why sick cannot take milk wan? Btw, I asked darkie before and he told me behind neck presses are dangerous and makes you prone to injury.

My sinus givin me problems, after drinkin milk more mucus come out.. haih.. Oh yah, i read abt the back press thing too. Thats y i'm a little worried, sometimes benching also ache a bit but its normally during 1st set only. Will be careful with my shoulders.. I think i'm taking on too much weight. Will reduce and c the effect how.

---

Added on April 4, 2009, 8:35 pmDIET
mng - 1yakult, 200ml soya bean, 1tbp flaxseed, 4tbp yoghurt, 10almond, 1banana
tea - -
lunch - chick rice + egg
preworkout - 3scoop oat, 200ml soya, 2tbp yoghurt, 0.5scoop nitro
during - banana
post - whey, glucose
dinner - chick rice
supper - 0.5scoop nitro, 200ml soya, vitagen, omega

WORKOUT
bench press - 2x8/9/8x40
bent row - 2x12/12/10x40
incline press - 2x10/10/12x30
chin - 10+4

Time 1h5m

Keeping my weights down & reps up. Feelin so much more comfy doing the exercises. Ahh.. but ayy.. how come still 1h5m ? Gotta look into really timing my rest periods.

Been wondering if i really shld lay off a while, a feeling of lethargy is somehow over me. Mind kinda muddled what's my decision, & compounded by regression of strength.

This is not a good thing. Ok, take a short break then & spend some time on my neglected aprt & car.

WILL COME BACK REFRESHED & READY FOR BATTLE !!




This post has been edited by mrPOTATO: Apr 4 2009, 08:35 PM