Diet

Breakfast-6 Eggs, 1 bowl oats

1.58pm - One bowl porridge one can tuna

forgotten time - 500ml milk, 4 slice choco bread

7.20pm - 2 packet chicken rice
10pm - 1 can of tuna(with tabasco tastes wicked)

Diet/ Training

Morning- whey 1 scoop, 1pkt instant noodle(bopian. fucking yuck.)

meal 2 - 1 bowl jap rice + light jap seasoning

meal 3 - 1 can tuna

meal 4 - 1 scoop whey , 1 chicken chop, half bowl porridge ( today chicken chop screwed. chaota.)

meal 5 - 500ml milk, 2 slice chocobread

meal 6- 8 chicken midjoint, 1 bowl of porridge

meal 7 - ba chor mee at 85

Achieved bodyweight of 68kg!

NEXT would be to add another 1 kg of pure unadulterated muscle!

Training

Went to hong lim cc to train with team iron behemoths, sandbag training. I managed to flip tyre, but technique not too good as was tired, but managed to flip a few times, pretty damn fun. Sam gave me a beautiful Tshirt, i like it alot. Sore. Tomorrows' SPH relay not confirmed yet, Lionel and Yun tak were not in favorable condition. wanted to go out to have lunch after training but didnt do that. Now im at home doing Economics

Diet

morning - 6 eggs, 1 mug of cereal

come back from sch - 2 chicken chop, 1 bowl of rice

come back from track training - 2 bowls of fried rice, 3 piece of fried salmon

Night 1 - 500ml milk

night 2 -500ml milk

competition on sunday, cannot go strongman on sat. sian

Diet

Morning - 5 eggs 1 mug of cereal

Break 1- Chicken rice

Break 2 -ba chor mee , choco waffle

6.00 - 1 bowl of rice, 1 bowl of pure fish

6.30pm- 500ml milk

8.00pm - 1 bowl rice 1 can tuna

Diet/ Training

Diet

Morning- 1 serving whey, 1 big bowl oats

1.20pm- 2 double cheesburgers

4.00pm -3 choc chip bread, 500ml milk

8.00pm - 2 chicken chop, 1 bowl of rice

10pm -500ml milk

Training

4x5 80kg Squat

1x5 90kg squat

numerous deadlifts

3x5 40kg overhead press

3x5 18kg dumbell shouder press

3x8 barbell curls

3x10 barbell wrist curls

i fucking hate wednesday, 30min break? wad the fucks wit that? Squatting today was not bad.. After squatting i was fatigued and couldnt deadlift well, owe it to my weak grip. met peter today and asked him bout forearm training.

Training

1x5 40kg benchpress

5x5 70kg benchpress

2x5 15 kg weighted chinups

1x4 15kg weighted chinups

trained in school gym today, during breaktime

Diet

Morning - a big bowl of oats, one serving whey

1st break - chicken rice

2nd break -prawn noodles

5.30pm -double cheeseburger

5.45pm -an egg tart

7.00pm - 2 chicken chop 1 bowl of rice

7.30pm - 500ml milk

Diet

Morning - 5 eggs, a mug of cereal

Break 1 - chicken rice +chicken + rice, ba chor mee

Break 2 - chicken burger, mee goreng

6.oopm - 2 chicken chop 1 bowl rice

8.00pm -500ml milk
10.30 -600ml milk

Diet

11am - 1 big bowl oats

11.15am - 5 eggs

12.15pm - 500ml milk

lost track damnit.

500ml milk (night)

Training

1x5 60kg squat

4x5 80kg squat

2x5 70kg bench press

1x5 75kg bench press

3x4 40kg overhead press

2x5 60kg barbell row

1x5 70kg barbell row

weight still stuck at 67.. go back school must chiong food ..

DIet

11am- 1 big bowl oats

11.15am -5 eggs

11.45am - 500ml choco milk

3.30pm - beef pepper rice (2 bowl rice)

6.30pm - 1 can tuna 1 bowl porridge
7.30pm - 9 chicken midwing

10pm -250ml milk

12am -500ml milk

movie outing

Today i went to watch a movie "Coming Soon" with my classmates. There was only 6 of them because most of the class was busy. The movie was more of a comedy then a horror flick, although it shows the one who is most scared... the one sitting beside me.. im looking at u clarice!!! someone even drooled on my shirt. Terry wasnt scared, i thought he woulda pissed in his pants in the first place or maybe he pissed inside his empty bottle of drink.. joking lol. quite fun actually

Training

Today met Aaron and trained with him. Also trained with my usual buddies

8x3rep 90kg squat

4x5rep 70kg bench press

1x5rep 75kg bench press

5x5rep 60kg barbell row

3x5rep 50kg incline bench press

Diet

11.15am - 5 Eggs, 1 big bowl oats

3.00pm - 1 serving whey

3.30pm - one fried chicken chop

3.45 pm - 2 chicken chop, 1 bowl rice

5.15pm -2 slices of choco chip bread, 1 kinder beuno

6.15pm -500ml milk

7.30pm - 2 chicken chop 1 bowl rice

11.45pm - 2 slice choco chip bread

12.00am -500ml milk

Diet

7.00am - 1 big bowl of oats, 1 serving whey protein

10.30am- one bar of kinder beuno

11.30am- 3 bowl of rice + light japanese seasoning

12.15pm - 1 mug mixed fruit juice

1.30pm -200ml milk, small banana
3.30pm -200ml milk
4.15pm - 1 bowl of porridge, 1 can of tuna
7.15pm- 1bowl rice 2 chicken chop
8.00pm -200ml milk

10.30pm - 1 bowl rice +light jap seasoning

10.30pm - 200ml milk

Initial Stats

As i've already been training correctly this year for a couple of months, i shall commit to a program - Stronglifts 5x5 Beginner Strength Training Program. I want to thank Ben from Team Iron Behemoths for his timeless advice and the suggestion that i should start a training log. Lets cut to the chase (This will be great practice for GP!)

--Stats--

Height:1.74cm

Weight:67kg

1RepMax Deadlift: 140kg

1RM Squat : 80kg

1RM Bench : 80kg

Goals at the end of the month:

Bodyweight of 68kg

1RM squat: 85kg

1RM Deadlift :145kg