Take a good rest. If you need it, you need it lol.

Back with a vengeance, renewed vigour, accumulated spirit. Yeah ! Today was a good start to a brand new season. Spent some time to think abt my priorities, what i haven't been doing to achieve my goals. It a new chance to do new things, revisit my fav exercises & release my pent-up hunger to touch my weights again.

For my new season, i'm supposed to do these :-
-watch my rest timing
-plan my diet carefully & make sure they r in d fridge
-look into any new supplements / new food sources
-learn frm other's journals, n i've picked up some things to try
-sleep earlier.. discipline problem. shld set alarm for sleeping, not just waking
-eat within 1hr (if possible) haha.. got exception mah, write my journal & rest 40m, bath, drive to eat, by time reach destination 1hr liao

DIET
mng - 10almonds (yes ! no more puny 8 almonds), 100ml soya (finish bal. tonite & replace wit yogurt tomorrow), 1banana, 0.5scoop nitro, 3scoop oat, 1tbp flaxseed, 0strawberry (can't find fresh ones), 1tab probiotic. i'm taking out milk & try to reduce in my diet cos of sinus. lets hope it does not impact too much.
tea - egg
lunch - noodles (so little meat ! disappointed)
preworkout - 1scoop milk (to increase gradually, sinus mah), 0.5scoop nitro, 2scoop oats
during - papaya juice
post - jus, whey
dinner - to hunt ltr
supper - 0.75scoop milk (not those teeny weeny scoops leh), 0.3scoop (protein intake high liao, mus ctrl) nitro, omega

Ok, for workout A have changed the order. Giving priority to my narrow shoulders, so raises comes 1st. Was worried will affect squats but nuh, squats was easy. Getting cocky already. Have to acknowledge i ave reduced weights. Nvm, aiming for higher reps in coming exercises, soon !

WORKOUT
lateral raise - 3x11x5
squat - 3x7x50
military press - 3x8x25 (the exer that concerns me is this, cos of joint ache. suspect its me explosively jumpstartin the 1st rep. in 2nd set, pushed bar from shoulders slowly when startin & it felt better. nevertheless only time can tell)
deadlift - 2x8x50 (as always, the last exer is my fav)

TIME 57m (good2. try not to linger too long & it felt cartoonish when lookin at clock , eh 3 mins already ? 1 min is fast ! When i look at the min hand, it literally moves in front of my eyes. Anyway, must enforce 1m rule strictly tomorrow.

Ok, go gogooo 1hr up. Bath, then buy chicken, spice, fish, vege, tongkat ali (ini curi org punya punya idea) ...... Tonite to fine tune my calorie calculations.

edit - dinner lamb cutlets

This post has been edited by mrPOTATO: Apr 9 2009, 10:17 PM

Tongkat Ali for postworkout? What does it do? I thought all it does is give 'tenaga batin'

Aaa.. this tongkat got magical powers 1. If i can remember, it gives feelin of wellness, encourage blood flow, promote testosterone, makes zz more syok.., ya other type of syok too haha.. lots more, jus can't remember. Actually i hope it can make me feel more energetic b4 workout lah, cos body + mind tired after 5. Wil report on effect, c got or not.

Wow, sounds too good to be true haha. If its effective I should start taking it too! Where do u buy it from btw?

tht's the way, bay-beh!

haha.. similar to Ginseng.. tht's y we can see Ginseng is actually one of the ingredients in Nitrotech Hardcore.

test booster aka tenaga batin la...lol.. its all in testosterone man. test also make u horny...
now many test booster in market use tongkat ali + tribulus extract. one of them is NutreX Vitrix

Chow

[quote=wallpaper89,Apr 9 2009, 11:02 PM]
Wow, sounds too good to be true haha. If its effective I should start taking it too! Where do u buy it from btw?

[/quote]

Got at any pharmacy, a few brands available till cannot settle on which to buy. I got it already, so can start nxt week. Ask the salesgirl, the one helped me look for it with a happy smile Actually read ballsbuilder posting he usin it. Mayb he can tell us more..

[quote=yongbn,Apr 9 2009, 11:37 PM]
tht's the way, bay-beh!

[/quote]

Hahha.. long time no c. Still go exercise not ?

[/quote]
[quote=bata,Apr 10 2009, 12:08 AM]
test booster aka tenaga batin la...lol.. its all in testosterone man. test also make u horny...
now many test booster in market use tongkat ali + tribulus extract. one of them is NutreX Vitrix
Chow

[/quote]

Hmm.. looks like its used widely. Shld b good then. Hope my undies can take it yea !

Yeah babeh ! Everything A ok. Only thing is the left shoulder joint achin a bit on incline press. Disappeared after dat. Funny..


DIET
mng - 3tbp yogurt, 1tbp flaxseed, 10almond, 2banana, 0.5scoop nitro, 3scoop oat
tea - egg
lunch - mixed rice
preworkout - 3scoop oat, 2scoop milk
during - papaya jus
post - whey, jus, probiotics
dinner - ?
supper - 0.3scoop nitro, 0.5scoop milk, 3scoop yoghurt, omega,

Funny, 1g of yoghurt yields jus 0.6cal. And i thought i can use it in place of milk. Milk oh milk, be good to me yah.

Ok, changed my workout, just 1 actually, out wit bench press. It was an agonising choice, cos its an important exercise in rippetoe, but in the interests of not getting stale, sth had to go. I guess mr rippetoe will disown me for not following his workouts strictly. Anyhow dumbell flys have always fascinated me. Was it a good choice ?

WORKOUT
chest flys - 3x15/20/20x3 (woo.. yes, its good ! no joint ache, no discomfort at all ! what a miracle. no tricep help, totally the chest only, & bicep loh. the only problem is.. my baby weight haha..)
bent row - 3x9x45 (a very fuss free exer)
incline press - 2x10/12/12x33 (good good)
chin - 11/8+4

Time 47m (controlled timing makes sense now, the urgency just spurs me to keep the energy level up, no lazing & xcuses to entertain)

Quite satisfied wher my exercise direction is going. Only thing is my dinner preparations gone haywire. The chick/fish at hyper is just not fresh. Will spend time lookin ard for ingredients nxt 2d after work. Realising that hard exercise without bulking jus wil show nothin.

Lallaa.. *smurfy song* Happy too cos my dinner this time is soo delicious. Hmm.. i believe i can b a good coooook Actually the flavouring did the trick cos i've marinated them earlier.

Actually theres more chick & vege but can't stop eatin them b4 takin foto


DIET
mng - 10almonds, 4tbp yogurt, 2bananas, 0.5scoop nitro, 3scoop oat, 1tbp flaxseed, 4strawberry, 1tab probiotic.
tea - egg
lunch - mixed rice
preworkout - 1.5scoop milk, 3scoop oats, forgot take tongkatali
during - 1banana
post - jus, whey
dinner - 220g chick, 80g (long bean, spinach, mushroom), grapeseed oil, olive, 50g spaghetty (having a more positive outlook eating more is possible after a very welcome meal)
supper - 1scoop milk, 3strawberry, omega, shit forgot to thaw yogurt so none for tonite

WORKOUT
lateral raise - 3x12x5
squat - 3x9x50 (can do more reps lah ! lazy bum)
military press - 3x9/9/10x25 (ok, no ache)
deadlift - 2x8x53 (been conservative & careful wit my deads all the while, payin off, not givin me any aches / regressing, so increased wt)

What i have learned so far .. don b too greedy, dun take on too much wt too fast & progress will come. Becoming a more patient man. Finalised my diet plan, aiming 2,500cal/day ie 41cal/kg. Nearly back up to my early rippetoe days, hungry for bodywt increase ! To shop for a few more things & thurs shld b the day my proper diet starts. Yeah !

time 1h13m

This post has been edited by mrPOTATO: Apr 14 2009, 09:57 PM

Damn the food looks good! SO what's your weight now? Any progress in appearance?

Btw, I feel cardio can make u have an even bigger appetite! I've been doing some cardio lately, noticed some improvement in appetite.

The onion smel makes it more appetising Too bad no movement in weight. Am trying to eat harder now, haha. . yah eat hard not workout hard. Eating is tough business. Hmm cardio ha.. i like swimmin but thinking abt it makes me tired ohohhhoo. C my tummy got behave or not, if it gets bigger mayb i'll have to start some cardio. Thx for the advice !

---

Added on April 14, 2009, 10:18 pmDIET
mng - damn yogurt stil frozen, 1tbp flaxseed, 10almond, 2banana, 0.5scoop nitro, 3scoop oat, 1.5scoop milk, probiotic, strawberry
tea - egg, 1slice cheese
lunch - noodles
preworkout - 3scoop oat, 2scoop milk, longjack
during - -
post - whey, glucose, 2tbp yogurt
dinner - same yesterday cos marinated 4d chick supply+vege except vege in soup today. shit couldn't finish vege till now. muz b my late lunch. indiscipline detected
supper - 0.5scoop nitro, 1scoop milk, 3scoop yoghurt, omega,


WORKOUT
chest flyes - 3x12x5 (inc. wt. so worried too heavy, but can do though left shoulder a tiny clicking sound)
bent row - 3x10x45
incline press - 3x12x33
chin - 11/7+5 (chinning not progressing well)

Time 55m

This post has been edited by mrPOTATO: Apr 14 2009, 10:18 PM

Eh chest flyes isolation ler... For beginners like us better if we focus more on compound work. At least that's what I hear from the other forumers here anyway...

I think chest flyes is a really good exercise. But it being the first exercise doesn't really suit me. Do compound first, then isolation later. I think it prevents injury also, cuz it works the shoulders too, and without warm up you could get injured easily. I do presses first, followed by flyes, supersetted with pushups.

Hi bros, thx for the heads up !

Actually what i really wanted to do were dips (heard so much abt its goodness) but can't do it at home, so turned to flyes instead cos it looks like simulating the sweeping/flapping movement, at least partially. Sum more i suspect i got stuck in a rut liao with bench press. See how, i might revert back to presses if i tire of it.

Ohoh.. yup john, i think ur right abt warm ups, cos usually my left shoulder aches only in 1st set eg in incline press / laterals. Wat i do now is jus some calisthenics b4 starting. Let me start with flyes 1st for time being ya cos i just can't wait to do it everytime, the freshness thing.. If the click persists, i'll switch it to inclines 1st. So far its the only exercise that got me smiling while doing it.. i love it haha.. .

DIET
mng - shake
tea - egg
lunch - mixed rice
tea - sweet potato
preworkout - 1scoop milk, 3scoop oats, tongkatali
during - banana, guava
post - banana, guava, glucos, whey
dinner - chick breast frozen, went out for claypot chick rice, fish
supper - 1scoop milk, omega, yogurt

WORKOUT
squat - 3x10x50 (can do more more ! lazy bum !)
lateral raise - 3x12x5
deadlift - 2x8x53
military press - 3x10x25

Mixed up my exer sequence. Auto went to do squat instead of raises. First time i fin squats within 15m, but after that forgot the 1m rule & wasted time.

time 1h10m



This post has been edited by mrPOTATO: Jun 5 2009, 10:35 PM

WORKOUT

Days 1&4
lateral raise - 3x12x6
squat - 3x8x55 (fear of weighty squat, to increase wt)
military press - 3x11x25
deadlift - 2x6x65 (at last did sth over my bodyweight)

Days 2&5
incline press - 3x13x35
bent row - 3x7x48
chest flyes - 3x8x8
chin - 11, 10+2




This post has been edited by mrPOTATO: Mar 27 2010, 11:29 PM

MAX OT

Day 1
leg extension - 20x65
leg curl - 3x10x30
front squat - 3x10x30

Day 2
bench press - 3x11x45
flye - 3x11x9.5
reverse wrist curl - 3x11x15

Day 3
deadlift - 2x5x80
row - 3x9x55
chin - 10,10,8

Day 4
lateral raise - 3x8x8.5
military press - 3x7x30

Day 5
tricep extension - 3x9x12
1handed skullcrusher - 3x10x8.5
tricep press - 3x6x30
wrist curl - 3x10x17

This post has been edited by mrPOTATO: Mar 27 2010, 11:31 PM

What's your stats now Potato?