Cycle 6 (longer cycle this time)

28 Jul 08 Mon

lunchtime 12.45pm now.
since sat, i had flu like symptoms &
by sunday i felt ok except a bit lathergic.
come today, my throat feels weird & my
body is having those aches before a sickness

not sure if i should do my normall 5s
later. i'll use e delts ex during lunch to try.
wil up date in a while. hate being sick again.
sad.gif
 
28 Jul Mon 1.08pm

just finished my short delt workout.
din do threadmill was in office attire. din change
gym gear

1) rear lat machine: 60 ibs x 10 x 3 (ok w this)
2) side lat raises: 12.5 kg x 10 x 2
(a bit short on breath & i should be doing 15 kg x 5 x 3)
but i found i dun have e strength for it at all.

if anyone is awake in other side of world, should i half
my poundages & do a couple set of 15s just to work
e muscles or simply do a cardio walking session or
just rest?
rock.gif
 
28 Jul 08 Mon
wk 5 day 2 (5s)

1) front squats: 140 ibs
2) lying leg curls: 60 ibs
3) standing calf raises: 280 ibs
4) flat bench press: 185 ibs
5) t-bar rows: skip
6) dumbbell press: 22.5 kg
7) dumbbell shrugs: 32.5kg
8) alt dumbbell curls (standing) 15 kg
9) skullcrushers: 75 ibs
10) deadlifts: skip

duno why my body ache just won't go away
just wanted to go back rest.
 
30 Jul 08 wed
lunch time cardio 30 min 30 sec
3 mph.

1) side lateral 15 kg x 6 x 3 (seems good
strength is like back)
2) seated bent over lateral raises: 7.5 kg x 10 x 3
 
30 Jul 08 wed
wk 5 day 3 (5s)

1) front squats: 150 ibs (suppose to be 140 ibs
but bumped it up)
2) lying leg curls: 70 ibs
3) standing calf raises: 300 ibs (suppose to
be 280 but bumped it up)
4) flat bench press: 195 ibs (wah i can bench close to 200)
5) t-bar rows: 195 (2 sets only, e weights really
getting in e way & hard to balance, might have to change
e ex last wk)
6) dumbbell press: 22.5 kg
7) dumbbell shrugs: 32.5kg
8) alt dumbbell curls (standing) 17.5 kg
9) skullcrushers: 80 ibs
10) deadlifts: see *

*wasn't keen on doing deads after last wk cause
my back is still really sore & i was having flu like
symptoms on & off through e wk.

went for rack deadlifts 285 but only got 2 half f*** reps.
dropped it to 225 & did 10 regular deads. might
drop my deads to 1 x a wk for e last 2 wks... body feels
like falling apart.
sad.gif
 
1 Aug 2008 Fri
suppose to be norm 5s wkout but had to modify
it to a lunch workout. (collecting my new pc tonight)

5s x 2 sets unless stated

1) standing leg curls: 40 ibs
2) dumbbell squats: 25 kg
3) bench press universal machine: 270 ibs
4) reverse lat pulldown: 130 ibs
5) rear lat machine 80 ibs (10 reps)
6) side lateral raises: 15 kg
7) alt db curls standing: 17.5 kg
8) bodyweight dips 12 reps

a lady happened to pop by (company staff)
& commented i had nice biceps as i was leaving...
laugh.gif

wonder how she would react had she seen me pose
topless 5 mins before she appeared.
laugh.gif
 
4 Aug 08 Mon
Wk 6 Day 1

1) front squats: 150 ibs
2) lying leg curls: 70 ibs
3) standing calf raises: 300 ibs
4) flat bench press: 195 ibs (front delts hurt so skip delts)
*5) reverse lat pulldown (testing for 5s for nxt cycle, 140 ibs)
6) dumbbell shrugs: 35kg
7) alt dumbbell curls (standing) 17.5 kg
8) skullcrushers: 80 ibs

body literally still aching from running around last 2 days....
 
08 Aug 08 (Olympics opening!)

split my workout into 2 half during lunch & evening
(did earlier cause had observance ceremony due to national
day on sat)

lunch time workout
1) dumbbell press: 25 kg (only struggle with 1 set)
2) standing leg curls: 40 ibs x 5 x 3
3) side lateral raises: 17.5kg x 5 x 3 (yeah could do it)
4) rear lat machine: 90 ibs x 5 x 3
5) alt dumbell curls: 20 kg x 5 x 3 (a bit struggle but still ok)

evening workout
1) front squats: 160 ibs (suppose to be 150 ibs
but bumped it up, kinda reach limit)
2) standing calf raises: 320 ibs (suppose to
be 300 but bumped it up)
3) flat bench press: 205 ibs (suppose to be 195 but just tried)
4) dumbbell shrugs: 37.5kg (having problem w grip)
5)deadlifts: 250 ibs (10 reps)
6) bodyweight dips x 15 x 2

evening workout can't really go all out as i missed a meal before
training & had to sip my postworkout shake during workout
(see reason above)

Now watching olympics opening ceremony.. amazing.
 
11 Aug 08 Mon
Wk 6 day 2

1) front squats: 160 ibs
2) lying leg curls: 80 ibs
3) standing calf raises: (machine under repair)
4) flat bench press: 205 ibs & nxt 2 sets down it to 195 ibs
(front delts hurt so skip delts)
5) dumbbell shrugs: 37.5kg
7) alt dumbbell curls (standing) 20 kg
8) skullcrushers: 85 ibs

skip back, delts, my body really getting burnt out.
not only physically but mentally. been packing & packing
due to upcoming renovations. i seriously need a break soon.
sad.gif
 
14 Aug 08 Fri
lunch time cardio
30 mins threadmill 4.8km/h, 104 cal, 2.41 km

1) side lateral raise: 17.5 kg x 5 x 2 (a bit body english)
2) rear lat machines: 80 ibs x 10 x 3
 
14 Aug 08 Fri
wk 6 day 3

1) front squats: 160 ibs
2) lying leg curls: 80 ibs
3) standing calf raises: 320 ibs
4) flat bench press: 205 ibs (skip delts but benching felt better after
few days rest)
5) deadlifts: 275 ibs (6 reps, decided to try doing it halfway of workout)
6) dumbbell shrugs: 37.5kg
7) alt dumbbell curls (standing) 20 kg
8) skullcrushers: 85 ibs
 
14 Aug 08 Fri

well, end of another cycle, but will do a modified full bodyworkout
nxt wk at office gym. my place is under going renovation so
many inconvience, & massive packing going on which is really
draining... so prob taking a break on e 2nd wk & then start
a new cycle again in sept. i'll modify certain exercises which
din really do much or add back old exercises...
cool.gif
 
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