January, 29th, 2005 Saturday(11:49pm....)

this past week was crap. damn free in the office for 3 days, and then fucking busy for the last 2 days...geez... again, countless racking and unracking were performed at the gym. countless sets...countless reps..countless plates...countless sweat and countless burns..... were quite happy with my performance. I took a step back from the regular max-ot and inco-orperate the failure and burn sets into the heavy sets. and boy, do i feel back home again. my overall heavy lifts poundages increased and i was back doing those 4plates shrugs. the ribs still felt a bit of pain when doing 3plates deadlifts and the shrugs, but i'm very happy with the 95% ribs now, at least i can bench 2 plates again.
arms blasting went into insane mode yesterday. after the max curl, followed on was 5 sets of rest pause dropsets cutler style. it was hell, my biceps felt like popping outta my arms. all reps are performed at strict form. 35kg x 10-12reps, rest 5-6secs, 35kg x 5reps. with rest in between set as short as 45secs. do it and tell me you don't feel them burn. next was triceps overhead extension the same way and followed by dips till failure for another 5 sets. and i brought home a pair of literally useless arms, they were still shivering this morning...thats why i think it screwed up my driving this morning...

hey joel, I'll post my shoulder routine here, read on.

shoulder priority training:

military press(free) seated: warm up 2sets and then 3 working sets to the max weight for 8reps, forced reps are to be performed after the 8reps.

dumbell presses seated: 3 working sets to failure and forced reps are included.

lateral raises: 3 dropsets. ie; 15kg x 10reps, 12.5kg x 10reps, 10kg x 10reps. this is considered 1 set and this is exactly what i did. do 3 sets of these.

upright rows: 3 sets to failure. no forced reps here.

barbell shrugs(heavy): 3 sets of the heaviest weight you can lift and shrug, abit of form would be compromised here. go to failure.

dumbell shrugs down and up the rack: ie; 30kg x 10reps, 27.5kg x 10reps, 25kg x 10reps, 22.5kg x 10reps, 20kg x 10reps and go up again. short rest of 10 secs in between changing dumbells. do 2 sets of these. and thats your shoulder day.

i did this for more than half a year i think.......i was crazy about delts and traps. i did exactly the same routine for twice a week, on mondays and thursdays. thats why i'm called captain delts...hhahahahha

January, 25th, 2005 Tuesday(11:08pm....)

Finally....

it had been quite some time since i made an entry....been busy with work schedules and training and of course, my driving lessons on weekends...some, or most of you might wonder why in the blue hell i didn't get my licence long ago, its becos when i was about to go for it, i tore my ligament and couldnt walk for 2mths and took a damn long time to heal..and when i almost forgot everything about getting a licence, it popped right back into my mind, so i'm doing my best now to get it at my first practical test, and I WILL!!!hehehe...
I'm going numb on the chicken breast and oatmeal i eat every single damn day now....i've surpassed the stage where i puke over the bland taste..i'm simply numb to it now..i dont know what am i eating whenever i put them into my gab...just chew and swallow...i feel so numb....damn...
and the good news today is, FINALLY! i got back to benching 2plates after a 2mths break from benching due to the damn cracked ribs. woooohhoooooo......it just felt so damn great.......

January, 17th, 2005 Monday(10:44pm....)

feeling quite stone today at work...havent really sleep and rest enough since friday's tiring day at sentosa. its full of shit, first we played games and then we played for 2 grand which was the prize money and i ran allover sentosa with my slippers and got a sore pair of shin and calfs....had the crappy annual dinner at rasa sentosa and reached home at1 in the morning slept for five plus hours then woke up at 7 to go for my driving lesson...and i droved like a zombie...
didnt felt tired after reaching home and I had some food before i left home to meet up with my buddies. later in the nite, we went ktv and i reached home at 2plus in the morning! again, i slept for 4hours and woke up for my driving lesson...haha, this time i'm better..not zombie, i'm a deadman. and the whole lesson sucks, cos i sucked.
that explained why i'm still feeling like half dead today in the morning. wasnt really busy in the office, but just some designs to complete, felt quite free. it was then legs day at gym. i really felt that i shrunk again, but i still weigh at 83.5kg, but looking leaner. my arms shrank....sign..... but my strength didnt drop, instead, it went up by a little. i could squat more than 3 plates and stiffleg deadlift more than 2 plates comfortably. did some heavy curls before leaving anfd it felt great on my tiny arms...
tomoros gonna be the day man, the day i bench again, after a 2 month rest from benching, quite excited.hopefully will be a good chest day without much pain to the ribs....

January, 13th, 2005 Thursday(11:46pm....)

A Taste of Recovery
Yeeeeeehah! at last I could close grip bench 1 1/2plates and did a 40kg skullcrusher for reps without feeling much pain in my ribs! that was really really great for me at least. I couldn't bench for 1mth and 3 weeks. today wa the 1st attemp on the skullcrusher and i did well!

read thru some interesting fitness and training atricles over the net. one statement really caught my attention. "If its not broken, don't fix it." what it is trying to imply is to tell ppl to stick to their regiment if nothing goes wrong drastic ally, especially with the training routines and eating habits. why it got me thinking? because I changed my training style totally. I was growing and doing fine with my previous routines. but after i switched the style, i was just more of a maintaining, or maybe, its just because i'm dieting now....really gotta decide whats the best for myself man.

dieting went on fine..this is the 5th week already, really getting sick of the bland oatmeal and chicken breast....the only thing that taste fine was the sweet potatoes...
getting back into condition at gym after 4 days....next week would be better I hope.

it would be a long day tomoro man...got what bloody annual dinner at rasa sentosa and would be playing games in the afternoon....i dont want games..i want rest..i want to grow and burn fat...i want to eat my meals...*sign..* there goes my meal plan tomoro.....full of shit.........

January, 9th, 2005 Sunday(1:42am....)

didn't really go anywhere today surprisingly. perhaps i was just tired and needed some rest at home. its been quite some time that i'm a couch potato like today, or rather yesterday. i had been keeping the sofa warm for almost 2/3 of the day.... and tv was the only thing that my eyes clinged on.
everyday, i heard and saw on the news about the terrible tsunami that hit sri lanka, phuket and blah blah blah... i didn't really got myself updated about the exact happenings of this catastrophe, not until today. i wa free and read all about it on the papers and watched every single show on channel news asia that featured it.
suddenly i couldn't help but feel so much for the people there. it was so surreal. i felt sad and tears welled my eyes on the images of the destruction, the corpses, the weeping parents who lost their children, the devastated child that saw his mother being engulfed by the wicked wave. all i could do is to make some donations to help the people. i suddenly felt that human beings are actually so helpless against mother nature. hundreds of thousands had lost their lives in this tidal wave. its just like a massacre. why the fuck must this happen? i'm sure everyone would ask themselves. but there will never be an answer....

January!!! 7th, 2005!!! Frieslay(11:52pm...)

its a new year!!!!! and it would be a better year!!! i hope at least.... will be having my driving lesson tomoro..fucking early..8am...must get licence by this year!! die die must get!!!
haven beed updating the blog cuz its holidaze season and my sis came back from melbourne and we enjoyed and cherished every moment we spent together. we ate like no tomoro every single day...just eat and eat and eat..and eating away my dieting efforts...sob..sob..but who gives a fuck about it? we also went shopping and sang at kbox..was really fun..now that she's gone back to mel...i really missed her...i really missed her...
didn't trained for almost 2 weeks and my 1st session yesterday was hell, i almost fainted when military pressing 70kgs at the rack. i saw stars man.... the main reason was my deit and insufficient sleeptime. today was better, i went beserk in the gym and did insane stuffs...i did 20sets for biceps and 20sets for triceps... they are so fucking engorged with blood now that it felt like as if they are popping! will resume my max ot training next week man. running low on multi vits and glutamine..need to stock up liaoz....