Day 17

09:30 3 slices bread, butter, honey & milo
13:00 chicken breast, 2 slices bread, ketchup, bit of butter, veggies, 5 egg whites, 2 egg yolks

Day 16 - Gym

Deadlift
2 x 60kg x 8
2 x 90kg x 3
Calloused fingers, maybe due to KDE's bar - need wrap
Need to work on form again - slight tension in lower back

Bench press
1 x 50kg x 10
1 x 60kg x 8
1 x 90kg x 2
1 x 90kg x 1
1 x 60kg x 8

Pullups x 10
Barbell rows
3 x 42kg x 8

Shoulder press
1 x 20kg x 8
1 x 29kg x 8
1 x 33kg x 8

- UFC jump - get psyched, don't wait too long = more energy

10:00 3 slices bread w butter & jam, Milo
12:30 Some chicken, lamb, 1 small potato, 1.5 yorkshire pudding, brocolli, 1 small onion
15:30 Protein, creatine
20:00 1 pc chicken, veggies
22:30 1 can tuna

Day 15

10:00 Cereal
11:00 orange juice (1 orange)
13:00 Ikan selar, braised chicken, sayur, 100 Plus @ MidValley > tastes good
20:00 Soba
22:00 Veggies
23:00 Chicken breast

Did some pullups, pushups, feels great!

Day 14 - Rest

10:00 3 slices bread w butter & jam, milo
11:00 Green bean soup
16:30 Half a papaya
17:30 Protein, creatine
18:00 SWIM
20:00 Gong bao chicken, rice, tilapia, some veggies
23:00 Green bean soup

Left front shoulder slightly tight/slightly pulled.

Day 13 - Conditioning

10 burpees - run/sprint - 10 pushups - 50/80 rope skips - 6/8 pullups - 10 diamond pushups. 3 sets.
Ended with sandbag runs.

10:00 cereal
13:00
16:30 25g oatmeal, protein, creatine.
19:15 Yong tow foo. RM12 worth. 1 soya bean drink.
11:30 1 can tuna, ketchup.

Day 12

Quads, shoulders sore.

Body Balance - worked out the kink in my neck.

FOOD
09:30 Cereal
13:15 Chicken rice w char siew (400 cal, 30 g protein)
16:00 Protein, creatine (120 cal, 25g protein)
19:20 Salad, some chicken, small bowl of clam chowder (200 cal, 10g protein) - TGI Friday's is horrible.
23:30 Ayam kicap, rice, some veggies, 2 eggs @ Kayu (250 cal, 30g protein)
02:00 Protein, creatine (120 cal, 25g protein), fish oil, multi vitamin

Total = 1090 cal, 120g protein

Day 11 - Gym

WORKOUT (13:00-14:00)
Squats
1 x 40kg x 10
1 x 50kg x 8
1 x 60kg x 8
2 x 80kg x 6
(I think, forgot the numbers because in a rush)
Need to go lower

Bench press
1 x 40kg x 10
1 x 50kg x 8
1 x 60kg x 6
1 x 70kg x 5
feels good

Barbell rows
1 x 20kg x 10
1 x 30kg x 10
2 x 50kg x 8 - last few can't bring bar to touch abs
1 x 40kg x 8

Shoulder press
1 x 20kg x 10 (empty bar)
1 x 40kg x 2.5
2 x 30kg x 7
feels good

09:00 3 eggs, 1 yolk, 3 slices bread w butter & honey, milo
12:45 1 can Red Bull
15:00 can of tuna, 4 slices bread, some ketchup
20:00 Gongbao chicken, tofu 2 minced chicken, rice, bit of veggies
01:00 50g oats, protein

Day 10

Body balance - good stretch for shoulders, back. slight weakness in right adductors.

10:00 Cereal w milk
13:45 Grilled fish, rice, sushi (450 cal, 25g protein)
17:00 2 oranges
20:00 200g dory fish, brown rice (450 cal, 40g protein)
00:00 Protein, creatine (120 cal, 25g protein)

Day 9

Bench press
1 x 40kg x 10
3 x 60kg (incl bar) x 8

Pullup
1 x19 (bent arm)
2 x 10 (neutral grip)

Dips
2 x 15

Barbell row
3 x 25kg x 8

Some barbell lunges

FOOD
09:30 Soya milk
11:00 Oats
13:30 1/3 chicken, half rice (est 400 cal, 100g protein)
19:45 fish, rice (400 cal, 30g protein)

Day 8 - Rest

FOOD
09:30 Cereal
10:30 Banana
13:00 Chicken rice (est 450 cal, 20g protein)
19:00 BBQ - Chicken ribs, lamb wings, banana, potatoes, soya milk (est 500 cal, 50g protein)

Probably not enough proper food

Day 7 - Rest

Slight soreness in front & side delts, plus upper back; gluteus and hamstrings.

FOOD
09:30 cereal w milk
13:00 1/2 small roast chicken, mashed potatoes; crepe w fruit
20:00 Banana
20:30 Brown rice (150 cal) w canned tuna (200 cal, 21g protein)
21:00 quarter glass of white wine, laichee
00:30 Protein, creatine (120 cal, 25g protein)
TOTAL (est) : 1500 cal, 100g protein

72.1kg (??), 23%/15%

Day 6 - Conditioning

Not really any soreness.

50 rope skips
10 burpees
Jog/run to monkey bars
8 pull ups
Jog/run back
10 diamond push ups

Repeat for 5 sets
Time taken = abt 14.5 min

FOOD
09:30 5 eggs (400 cal, 20g protein),1 mug Milo
13:00 Dim sum: 3 large fish balls, 3 siu mai, 1 med. char siew pau, 1 chee cheong fun w char siew, 2 fu chuk siew mai (est. 600 cal, 30g protein)
17:00 Protein shake, creatine (120 cal, 25g protein)
20:00 Gongbao chicken, rice, carrot & milk drink (est. 500 cal, 20g protein)

Total: 1620 cal, 95g protein

Day 5 - Workout 1

Objective
First workout since Melaka session. Checking out a new cheaper, less crowded gym - they're giving me a free 1 day trial. Wanted to refresh memory on exercises. With that main goal in mind, didn't want to go too heavy - wanted to maintain form, let the body ease into it, hamstrings a little tight, and lastly wanted to see how it might affect badminton game tonight.

Squats
10 x 20kg (empty bar)
8 x 50kg
8 x 73kg
7 x 73kg
8 x 50kg (went down lower)
Lower back feels stretched and good

Bench presses
10 x 20kg (empty bar)
8 x 50kg
8 x 64kg
7 x 64kg
8 x 50kg
Didn't feel much pump in chest, slight pump in delts. Upper back feels good.

Barbell rows
10 x 20kg
10 x 25kg
10 x 25kg
10 x 25kg
Feel it in the forearms (lower/below), upper back. Need to work up to higher loads.

Shoulder presses
10 x empty bar
10 x 30kg
8 x 30kg
10 x empty bar
1st 2 sets felt great for posture. Alternated front & back. Last 2 sets started to lose some form.

Not pushed to the limit, but feels worked out and feels good. More confidence for pushing more the next workout.

FOOD
10:30 Bread (3 pcs) w honey, Milo (1 mug) - 10g protein, 230 cal
12:30 Protein, Creatine - 25g protein, 120 cal
13:30 Hokkien Prawn Mee (2 large prawns, 2 slices of lean pork, 2 ribs pcs, noodles) - 15g protein, 500 cal
16:30 2 oranges - 160 cal
17:30 Nap (2 hours) - tired. woke up a bit groggy
20:30 Chicken breast - 60g protein, 300 cal; Noodles - 9g protein, 150 cal
23:00 Revive (600ml) - 150 cal
01:05 Oats - 12g protein, 300 cal; Protein, Creatine - 20g protein, 100 cal
TOTAL - Protein: 142g, Cal: 1,890
Not enough veggies to balance acidity of protein and for fibre.

Why do oats have 6% fat by weight..?

Weight: 70.6kg, 23%