My Training Log

Stronglifts 5x5 -Getting back into shape

2011-04-09T21:41:00.000+08:00

Squat
107.5 5x5

Press
32.5 5x5

Deadlift
105 5x5

Stronglifts 5x5 -Getting back into shape

2011-04-08T19:03:00.000+08:00

Day 3 -7/4/11

Squat 105 5x5
Bench 82.5 5x5
BB Row 60 5x5

Stronglifts 5x5 -Getting back into shape

2011-04-05T17:47:00.000+08:00

Day 2 - 5/4/2011

Squat
102.5 5x5

Press
30 5x5

Deadlift
100 5x5

Stronglifts 5x5 -Getting back into shape

2011-04-05T10:50:00.000+08:00

Day 1 -3/4/11

Squat 100 5x5
Bench 80 5x5
BB Row 50 5x5

Deadlift PR!

2010-12-07T20:35:00.000+08:00

Deadlift PR

170kg x 5

Squatting for fun

2010-11-14T22:34:00.001+08:00

Squat
120x10
120x10
100x8

2010-11-10T00:43:00.002+08:00

Deadlift PR 160kg x 6.

I wish I could fucking die right now. There is nothing to live for anyway. What would you do if something you cherish will be gone in a few days? And the fact that no one will ever know the reason why it is something you hold dear to?

Fuck this.

bad bad day

2010-10-30T22:38:00.001+08:00

squat
up to 130 x 3 x 2sets

Deadlift
up to 140 x 8
stop- because of severe headache.

zw is a weak fuck

2010-08-26T19:50:00.003+08:00

Squats
Bar x 5
Bar x 5
60 x 5
70 x 5
80 x 3
90 x 3
100 x 3
110 x 3
120 x 2
130 x 2
140 x 2
150 x 2
150 x 1
-fail-

Shoulder Press
bar x 10
40 x 5
50 x 5 x 5

Rows
30 x 10
30 x 10
30 x 10

Curls
12 reps x 3 sets

Foodlog 1

2010-07-02T01:07:00.001+08:00

Meal 1
Protein shake
Oats

Meal 2
fish cutlet rice
4 eggs

Meal 3
Chicken chop + fries

Meal 4
Rice + jap seasoning
1L milk

fuck im undereating

Goals

2010-05-24T23:54:00.001+08:00

Goals by this year -
160kg Squat
200kg DL without straps, hook grip
120kg Bench.

totaling 480kg (1058 lbs)

Repurcussions(Of every kind)

2010-05-16T21:54:00.004+08:00

5/3/1-repercussions
I have always tried to start a 5/3/1 cycle, but failed as always, between the first and second week. Its not that I don't trust this program.

In this program, relatively light weights are used in the beginning. That's one of the quips I have with 5/3/1- starting too light. I understand fully that starting light would have its benefits but for me, I just fucking hate to do light stuff when I'm in the gym.

Thats me. As the strongest drug numbs the most powerful craving, the heaviest weights kills all mental suffering.

Mental suffering
I seem to be on the edge of sanity nowadays. All of the recent happenings, reminds me of a certain spell of events at a certain time, not too long ago. Betrayal, the knowledge of a certain event that seems out of place and the secrets that are too ugly to let loose and gossip about. Much more dark it is then juicy. Not saying that the recent occurrence has any a speck to do with me. It affects me in a way that bad memories are provoked-there is no such term as painful memory in my dictionary, however I would use it just for another tale to be told.

Consequences
These thoughts, these provocations drew me into a vortex of madness and murderous ideas. These are the primordial values that molded me into what I am today. Yes, madness and murderous ideas. What I have inculcated into myself was of my own choice and decision. These pent-up representations of my psychosis, I release it to the iron. At the expense of my physical shell.

Aftermath
Release is always good. Iron is cold and absolute. These events, I can put in the back of my mind-for now.

Mind
I've always pondered to myself-why do I love solitude? Is it because of the factors that mold me that way? Or is it a result of my own choice? How do I break free of this curse? Of abandoning those who truly care for me, then regretting it later? It reaches the point of no return, changing her outlook on life, leading to unwise decisions and become the introvert that she once was. Having the power to change someone's life, I botched it with immature thinking and idiocy. What the fuck am I doing two years ago? Its time to numb the senses once more.

Train in Tamp Gym

2010-04-24T23:16:00.001+08:00

Tamp Gym

Squat
130 x 4
135 x 3
140 x 3
135 x 3
130 x 3

Bench
90 x 4
95 x 3
100 x 3
100 x 2 fail 1
100 x 2 fail 1
90 x 3

DB Bench
24 x 10
24 x 8

Some weighted pullups
few DB snatches

some impt stuff b4 i go off

2010-04-24T00:46:00.002+08:00

No longer intimidated. No fear, no regrets, the play is set in motion, im ready to roll.

Thoughts on strength:

so what if you are big? if you ain't stronger then me i don't give a fuck.

so you're big. act like one. why the fuck are u squatting about the same tiny me when you outweigh me by so much?

Douches

the biggest douche i can think of is one who had gotten big, with considerable effort put in, yes that is respectable. What is not all that commendable is the swagger you put out in the sacred temple of metal, acting like a king and all. don't start licking a boot when a real monster arrives to pray at the temple.

Why oh why, do you have to strike any form of conversation in the temple. The annoying fact is that the temple is full of chatterboxes all the time. time, which is definitely of the essence, should not be wasted on small talk and all. A serious strength/bodybuilding enthusiast may need the squat rack in the next 10 minutes, and you have probably wasted some of his time. This may seem trivial, till you realize, what if you are the victim at hand, waiting to duke out some sets of squats while waiting for Mr. Chatterbox and Mr. Chatterbox Two both military pressing in the power rack to get the fuck out.

So what is this phenomenon of the human mouth shooting off like an M60 in the sacred temple of iron? to conceal one's insecurities in a chatty, Mr. Oh-SO-You-Are-A-Gym-Regular type of douchebag? To make some fucking friends, just after you see them once in the gym? Oh, come on. Is there really a need to get to know every "hardcore regular types" in the gym? Is it to feel better knowing that you belong to the "in" crowd? Feel more at ease about yourself engaging in the "brothers for life" mentality amongst these "hardcore regular types'? Realize it yourself? You feel like a fag now don't you?

thoughts on the failed disciple

True disciples in the iron culture are RARE. Once found, they are most certainly your kin, brother and friend. Disciples practice the same trade as you. you are their teacher, encourager and idol that they look up to. as time passes, their trade will rival you. such is your power. you are their driving force, their only source of motivation in the pursuit of iron.

With power comes arrogance, with arrogance comes the eventual rebellion and the splitting of routes. The disciple may even mock the master, whether outwardly or inwardly. I believe this is inevitable no matter what. The split may or may not be optimal for the rebellious disciple himself. Yes, he may not have failed you, but you know he will take a much longer route to reach anywhere close to his true potential.

The Long Route is something i have experienced before. It is not fun, at all. Trial and error is an integral part of this dreaded route. It is when you are alone, going solo, being the lone wolf in the pursuit of strength. Failed techniques, method and recovery methods are so numerous that by the time you have gotten a grasp on what's acceptable and what's not, you can see those mistakes you make in your disciple yourself.

Such is the dismay i have gotten from rebellious disciples. knowing that he will make the same mistakes that you have made, is both laughably stupid and disappointing altogether. Is it so hard to accept the rate of gains, in both muscularity and strength, to become slower as you progress and break out of the novice level? Is it not the grand journey to the peak of muscular efficiency ( my own goal ) to be savored, the blood and sweat we shed, to be the ultimate testimony of our determination to achieve?

Ah, disciples. I'll never have any hope for another to come by anymore.

2010-04-24T00:42:00.002+08:00

TP Gym b4 rugby training on wed

Squat

130kg x 3

140kg x 3

140kg x 2 fail 1

130kg x 4

Shud be correct

Bench

100x 3

100 x 3(lil help last)

100x 3 (lil help last)

hardcore gym

Simei Gym

2010-04-17T20:50:00.002+08:00

Great gym.

Squat
140 x 3
140 x 3
140 x 2 fail 1
140 x 2 fail 1
130 x 3

Bench
95 x 4
95 x 4
95 x 4
95 x 4
95 x 4

DB ROW
30x 10
30x 10
30x 10

some bicep work.

great gym. 2.50 per entry

2010-04-14T22:12:00.002+08:00

So far for squats all 3rep x 5set
started:
Wk1 D1-115kg D2-117.5kg D3-120kg
Wk2 D1-122.5kg D2-125kg D3-130kg
Wk3 D1-132.5kg D2-135kg(current)

Bench
Wk2 D3-90kg
Wk3 D1-92.5kg D2-95kg(current)

with my hands you were
torn asunder, piece by piece,
reveling at the inspeakable deed
every piece of your destruction
ironically scattered in the place you call home,
the crime that most consider inhuman, it was the ultimate salvation in my mind
walls splattered with crimson paint, a masterpiece to behold.

i hold your mangled remains up high as the justification of my conquest
an unwilling matyr to turn away any who opposes
as the orb of flames rises from the horizon
retiring to the empty shell once again

Gearing Up Day 2

2010-02-19T09:08:00.002+08:00

Overhead Press
20kg x 10
40kg x 5
50kg x 3
55kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
50kg x 3
55kg x 3
55kg x 3

Lateral Raises
12kg x 10
12kg x 10
12kg x 10

Front Delt Raises
12kg x 10
12kg x 10
12kg x 10

Arnold Press
14kg x 10
14kg x 10
14kg x 10

Curls
8reps 3 sets

Pull-Ups
5reps 2 sets

Gearing Up Day 1

2010-02-17T19:27:00.002+08:00

Back Squat
60 x 6
80 x 5
100 x 3
120 x 3
130 x 3
130 x 3
130 x 3
130 x 3
120 x 4
120 x 5

Bench Press
60 x 5
70 x 5
80 x 5
90 x 3
90 x 3
95 x 3
95 x 3
95 x 3
100 x 2
90 x 1
95 x 3
95 x 3

Dumbell Bench
22.5 x 10
22.5 x 15

Dips
10rep 5 set

Curls
10rep 6 set

Wendler's 5/3/1- Week 2 Day 1

2010-02-10T07:27:00.002+08:00

Bench Press

65kg x 5
75kg x 5
85kg x 11

Incline Bench

50kg x 8
50kg x 8
60kg x 5

Dumbbell Bench

22.5kg x 3 x 10

Close-Grip Bench Press
70kg x 2 x 6
80kg x 5

Shrugs

Heavy Sets
Light Sets

Wendler's 5/3/1- Week 1 Day 2

2010-02-10T07:22:00.003+08:00

Deadlifts

112.5kg x 5
130kg x5
150kg x 5

One-Arm Rows
26kg x 3 x 15

Lat Pulldowns

160kg x 3 x 8~10

Curls
3~4sets

Wendler's 5/3/1- Week 1 Day 1

2010-02-03T19:46:00.004+08:00

LEGS

Squat

85kg x 5
98kg x 5
110kg x 10
60kg x 5 x 10

SHOULDERS

Shoulder Press

40kg x 5
42.5kg x 5
50kg x 8

Dips 5x 15
Chins 5x 10

2009-08-02T19:45:00.003+08:00

On a more serious note, achieved BW of 74kg. Just 6 kgs more..

DIET

2009-07-05T19:10:00.003+08:00

Decided to update.

Meal 1- 1 scoop whey in 10 oz. milk, one big bowl porridge , 1 can tuna

Meal 2- one big bowl porridge, 1 can tuna

meal 3 - one packet nasi lemak

Meal 4- 4 teaspoon peanut butter, 2 slices bread, est. 500+ cals

Meal 5- 4 teaspoon peanut butter , 2 slices bread, est 500+ cals

Well that be it. Weigh in for the night: 73kg

Photos

2009-04-23T19:32:00.004+08:00

Supplementary: shotput
After 10 painful flips

Tyre Flip

Diet/Training

2009-04-18T10:01:00.000+08:00

10am-One bowl oats, 5 eggs

Training

Going to Clark Quey to flip tyre today

Diet

2009-04-13T20:45:00.001+08:00

morning- 5 eggs 1 mug of oats
1st break- chicken rice +rice
2nd break -1 fish burger 1 chicken burger 1 packet of fries
4th meal - 2 bowl of rice 1 can tuna
5th meal - 500ml milk
6th meal -500ml milk

Training /Diet

2009-04-12T22:50:00.002+08:00

Had training with iron behemoths yesterday, a slick timed circuit consisting of 3 runs, with rest in between.

10 Log press
180kg yoke walk for 5m
40kg+ farmer walk for 7/8m
3x 250kg tyre flip
lastly, sled pull, which weight i had no idea of.

It was burnin, better than running a 2.4km! 2.4km no kick.

DIET
Morning- 1 bowl porridge 1 can tuna 1 serving whey 300ml milk. Heavy stuff
2nd meal -3 bread with peanut butter
3rd meal - some milk
4th meal- some milk
5th meal - steamboat, 1 bowl of rice and tons of beef.
6th meal - 400ml milk

todays diet wasnt so clear, as i had just recovere from diarrhea and no intention to log.

Diet

2009-04-06T21:38:00.002+08:00

morning- 4 eggs 1 big bowl oats
break 1- ba chor mee
break 2 -1 fish burger 1 mee goreng
meal 4 -milk+coooooookie crisp
meal 5 - 1 bowl of rice, whole fuckload of chicken.. almost puke
meal 6- 500ml milk
meal 7- 500ml milk

Weigh in for the night.. 70kg.
Can i break the 70kg plateau? Sure i can.
Squatting tmr, going all out giving my best. 5x90kg, up to it?

Training

2009-04-05T22:32:00.002+08:00

YTD training
rep x set
5x3 90kg squat
5x2 80kg squat
5x5 40kg Press
3x1 80kg Bench

Not bad, given that my finger was sprained

Diet

2009-04-02T21:48:00.002+08:00

Morning- 6 eggs +1 big bowl oats

Break 1 - 1 chicken rice, +rice +chicken

Break 2- 1 mee goreng, 1 fish burger

Meal 4 -2 chicken chop 1 bowl rice

meal 5- 500ml milk

Diet

2009-03-29T13:57:00.003+08:00

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

2009-03-28T18:04:00.005+08:00

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

2009-03-27T19:29:00.003+08:00

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

2009-03-26T18:20:00.003+08:00

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

2009-03-25T16:21:00.004+08:00

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

2009-03-24T19:24:00.002+08:00

1x5 40kg benchpress

5x5 70kg benchpress

2x5 15 kg weighted chinups

1x4 15kg weighted chinups

trained in school gym today, during breaktime

Diet

2009-03-24T18:59:00.003+08:00

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

2009-03-23T18:02:00.003+08:00

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

2009-03-22T12:21:00.002+08:00

11am - 1 big bowl oats

11.15am - 5 eggs

12.15pm - 500ml milk

lost track damnit.

500ml milk (night)

Training

2009-03-21T18:22:00.000+08:00

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

2009-03-21T11:02:00.002+08:00

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

2009-03-20T00:02:00.001+08:00

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

2009-03-19T18:17:00.000+08:00

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

2009-03-19T11:27:00.000+08:00

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

2009-03-18T11:40:00.000+08:00

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

2009-03-17T19:48:00.000+08:00

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