RE: Vi's Journal - Quest to Escape the Skinny Physique
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/19/2007 1:35:44 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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Push/Leg Day today. Since I've put squats and bench press on the same day, after doing squats, it doesn't seem I have that much energy left for the others, but I still did alright. I decided not to put my grip narrower for my heavy bench press day as I could feel some pain on the shoulders. I also decided to reduce my military press, I did alright last week but simply I didn't have the energy for it this week. I might be taking a week off soon, as I feel tired alot of days.
Hack Barbell Squats 6-6-6-4 41.78kg (keep same weight for next workout)
Bench Press 6-6-5-4 26.18kg
Military Press 6-4-5-4 12.56kg (1st two sets), 11.56kg (last two sets)
Bench Dips 6-6-5-4 4.53kg
Crunches 10-8-5 No Weight
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/21/2007 9:51:16 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Pull day - Light Day
I was suppose to do 14.6kg on deadlift today, but accidently did 14.06kg, oh well, next week I'll do 14.6kg.
Barbell Deadlifts 10-10-10 14.06kg (increase to 14.6kg next workout)
Barbell Rows 10-10-7 9.06kg (keep same weight next workout)
Chin-ups 3-3-2 No Weight
Lying Leg Curls 10-10-7 9.06kg (keep same weight next workout)
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/24/2007 1:44:21 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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Leg-Push Day
Squat 10-6-5 27.68 / reduced to 22.68kg for last set
Bench Press 10-6-5 19.6kg (use same weight next workout)
Military Press 10-8-6 8kg
Bench Dips 10-8-6 No Weight
Crunches 10-7-3 No Weight
I'm definietely going to do some cardio, possibly 2-3x a wk for my 4 week holiday which is like in June I think. My fitness level is really crap, thus why I even struggled my squat warmup, and working weight. I've never done higher reps, shorter rests, and now that I have, I found I can't keep up with it. Since I've put on 11kg since last July, I get tired very easily. Just walking from the train station to Uni (about 5 minutes), I'm already tired, or even walking up 1-2 levels on the staris, and I'm already puffing.
I didn't seem to have energy after my squats, and thus I did really crap for the rest of my workout. Hopefully, my next workout will be better.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/26/2007 1:07:27 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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I'm almost certain it is, I have decided to reduce the amount of carbs I consume, and I will, although you suggested not to, but to remove that late night meal, and maybe have a cup of milk or yogurt.
I'll probably post my diet, so you can help me tweak it. :D. BTW, I mentioned last time that my blood pressure was a bit high, I'm almost certain it's from the sodium intake. Mum uses the chicken powder stock, and it contains like 1000mg for 5g!!! and the fish sauce is like 1500mg for 15g, but I think that of course is combined into several meals, so yea, but I've tried to convince her to use less...
< Message edited by vdk_au -- 4/26/2007 1:48:30 AM >
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/26/2007 1:52:49 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Pull Day
Barbell Deadlifts 6-6-6-6 18.6kg (increase 1kg for next workout)
Barbell Rows 6-6-6-5 13.6kg (keep same weight for next workout)
Chin-ups 3-3 No Weight
Crunches 10-5-x No Weight
Plank 1 60 seconds
Lying Leg Curls 10-10-8 9.06kg
I decreased my deadlift significantly due to the fact I couldn't perform the weight properly last workout, so I'll get my way back up slowly. For some reason, I'm have problems doing crunches these last few weeks. I just don't have the energy for it, maybe I'm over doing them, but then again I'm doing them only 3x a week. Any ideas?
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/26/2007 1:59:45 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Here's my diet, or healthy eating plan should I say. It's hard to give the right portions as I don't really measure the food, so it might make it harder to critique, and especially the meals my mum makes as more ingredients are added so yea. I usually just eat till I'm full, which I guess isn't a very good indication. I did eliminate some of the white rice, and had sweet/white potatoes, and brown rice, but I reverted back to white rice. I will hopefully start eating them again.
1st meal
1 slice of wholemeal bread (it use to be 1.5 then before that 2)
1.5 eggs with onions (I remove a yolk)
1 cup of milk and half cup of oatmeal
2nd meal
Bowl of congee with meat (white rice)
Nuts (I use to have 1 slice of wholemeal bread with peanut butter)
3rd meal
White rice
Chicken
Vegetables
4th meal (this meal is usually stirfried)
White rice
Chicken or Beef
Vegetables
nuts
or
Pasta soup with beef and vegetables
nuts
5th meal (usally stir fried)
white rice
chicken or beef
vegetables
6th meal (9:30pm)
It use to be 1 cup of oatmeal with 1.25 cups of milk, but I'll be only having a 1.25 cups of milk from now on, due to the fact that it is a night meal.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/27/2007 4:19:46 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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Meal 1 - 1.5 eggs ~ 9 grams of protein, and the cup of milk is about 10 grams, so total = 19grams. Or are you not including the milk protein? If so, why not?
Last meal - I'll try to get around it, but yea as I said I don't want to be eating carbs that late now, and I don't want to spend money on casein protein.
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/27/2007 6:47:16 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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I'm probably eating about 25 grams for the 2nd meal, and 30 grams or + for the rest of the meals, so about 130 grams of protein in a day, but mind you I'm only 56kg, so wouldn't this be sufficient enough?
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/28/2007 7:46:25 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Push/Leg Day Today. I performed relatively poorly, and had to reduce the weight for my bench on two numerous occasions, first by 1kg, then by another 2kg. I'm 100% sure that the squat took all the energy out of me, I'm thinking of putting bench press first before doing squats, any ideas?
Hack Barbell Squats 6-6-6-5 41.78kg (keep same weight for next workout)
Bench Press 6-6-4-4 28.18kg (2nd/3rd set was 27.18kg, and 4th set were 25.18kg)
Military Press 6-6-4-5 12.06kg (strange, last set had more reps than 3rd set)
Bench Dips 6-6-6-6 4.53kg (Yahoo!!!!)
I didn't do crunches today, running low on time, and even If I did, I wouldn't have the energy for it.
The reason I'm performing so poorly now is because I have squats in the push day. I'm not sure if I should revert back to my old routine. I might actually give it some time to see if things improve.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/30/2007 5:07:21 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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LOL, to tell you the truth I'm not too sure. I have however eliminated most of bread from my diet, and have tried to increase some fats. I'm assuming my carbs would be around the 60% mark, and fat's possibly 15% or less. I will be however when my holidays start, I will be redoing my diet properly, as atm I'm busy with assignments, and exams are coming up pretty soon. However, also due to the fact that I have eliminated the carbs, I haven't really increased my other protein+fats too much, and I checked my weight today and compared to one week before, I'm 1kg less. However, I'm going to be confirming this tomorrow, as I believe it could just be a weight fluctuation, which like also happened two weeks ago.
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/30/2007 5:28:22 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Could you expand on that please? I'll update my weight tomorrow.
BTW, just with my measurements, I've gained 11kg since July, chest has grown about 5-6 cm (this of course includes the back), and my arm has only grown several cm's, is there something wrong? I'm not concerned with my arms, however it is annoying that they haven't grown too much.
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/30/2007 4:21:21 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Both. :D.
I don't understand the first part, unless if you don't count Hack squats as squats. But the fact that I don't have access to a squat rack, which why I do hack squats.
The low carbs thing I'm not quite understanding. Anyways I checked my weight and I am indeed 2.2lbs less than the previous week. It took me 1wk to lose that, when it took me 5 weeks or so to gain that 2.2lb! ahh!
(in reply to danmirage)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 5/1/2007 12:45:19 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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I've only lowered carbs recently due to the fact that I'm putting on a bit too much fat, but after this week, I'll see how the weight goes before I retweak it.
BTW, this week I'm taking the week off, was going to do it next week, but I guess it's this week now, due to the fact I'm very busy with assignments and exams are coming up soon, so gotta kunckle down.
(in reply to danmirage)
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