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%