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%
Friday, May 29, 2009
Thursday, May 28, 2009
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
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
Wednesday, May 27, 2009
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%
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%
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