chemz's logbook

[chemz]

hmm this looks like a homey place to record the stuff i'll do for the new year.

will get down to the gym tomorrow on new year's eve.. **** it's gonna close 5pm, gotta plan my day properly.

ht/wt: 176cm/70kg
chest: 39
waist: 30


current bench press: 170lb x 6
lats pulldown: 131lb x 8
cable row: 108lb x 10
preacher curls(2arms): 70lb x 10
bicep curls(1arm): 30.8lb x 10
ab crunches: 100lb x 10
shoulder press: 110lb x 10
upright row: 50lb x 10
standing tricep extension: 40lb x 8

am i doing too little poundage for my build?
i'm currently working on packing more mass onto the top. im eating a lot, working out @ the gym twice to thrice a wk with a day in between for rest.

gonna work out my back(a definite must to increase my no. of chins, i have a weak chinning ability, i'm only chinning roughly 6 before dropping to the ground). any tips?

well, i believe in good form and am definitely not gonna sacrifice good form for more poundage.

eat + train + sleep = what a lifestyle

[chemz]

visited the gym today.

improvement list for today. as for the sets, they are usually kept within the 3-5 range.

bench press: 190lb x 6
cable row: 118lb x 6
preachers: 80lb x 10
bent over rows: 15lb dumbbells on each side x 8

i feel awfully pumped today.. got no idea why..
but my tris n bis are getting the pain they should be receiving.

woot.


OH GEEEZ! I FORGOT TO TRAIN MY FOREARMS. sheesh.
they are so easily forgotten. i must remember to train them the nxt session in 3days time.

in the meantime, EAT EAT EAT SLEEP SLEEP SLEEP. GAIN GAIN GAIN!

[chemz]

HAPPY NEW YEAR! Wheeeeee.


Next training session will be on THURSDAY. take note.

[President Wilson]

great journal YK! I look foreward to hearing about your progress!

[chemz]

currently on a bulking status now.

have been eating a lot but my metabolism's so high up there i look rather lean and my abs are still semi-visible(i want them to disappear now! lol)


i noticed significant gains @ my pec region and they look kinda scary esp when my arms and back haven't been gaining as much as my front.

ok this is what i eat usually a day:
Breakfast(7am): Ham, egg & lettuce sandwich with 2 glasses of milk.

Tea break(10am): White rice, potatoes, cabbage, eggs, egg beancurd, fish, 1 packet of milk.

Lunch(2pm): Pork chop, fries, lettuce, baked beans, hot dogs, 2 glasses of milk.

Tea break(5pm): 4 slices of a banana & walnut loaf, 2 slices of ham, 1 glass of milk

Dinner(7pm): White rice, fish, potatoes, vegetables.

Supper(10pm): Tuna salad

i eat a lot of fruits throughout the day too, do fruits have high lvls of calories? carbs perhaps?

Any comments?
Last week i gained about a kg.. should i be eating more or what? i'd like to see gains of about 1-2kg per week. pls advise if you're reading this thread.


oh yeah i workout thrice a wk with at least one or two days in between for rest.

[chemz]

ok i got real bored today, besides i've been lagging on the bis a lot so today i did biceps + triceps in the comfort of my own home with a couple of dumbbells.

here goes the routine:

inclined dumbbell curls 10 x 8.5kg
15s rest
inclined dumbbell curls 10 x 8.5kg

ok now i feel the rush, warmups over.

hammer curls 10 x 10kg
supersetted with
inclined dumbbell curls 10 x 10kg
20s rest, repeat for 2 more sets.

that was some ultimate burn for me. could feel the blood rush and sweat kept dripping down my forehead!

ok time to give the tris a little workout now. tho i usually train them with close grip benching.

alternate dumbbell curls 10 x 10kg
supersetted with
standin tricep extension 15 x 10kg
rest 20s. repeat for 2 more sets


however i noticed that my left arm burned out more quickly than my right arm. and after that workout, my left arm was way pumped and larger than my right... omg i hate it when that happens, gives me a fear that they might grow to become disproportionate.

tomorrow it's time to head to the gym.
chest/back/shoulders workout!

[chemz]

ok today is gym day.

today i concentrated on chest/shoulder/back

rather satisfied with the workout, had a big burn on my back.

bench press: 140 x 10 / 150 x 10 / 160 x 10 / 170 x 10 / 180 x 10

shoulder press: 100 x 12 / 100 x 12 / 110 x 10 / 120 x 10

upright row: 35 x 10 / 35 x 10

bent over row: 20 x 10 / 35 x 10 / 44 x 10

seated cable row: 92 x 10 / 108 x 10 / 108 x 10 / 118 x 10 / 118 x 10

lat pulldown behind neck: 92 x 10 / 108 x 10 / 108 x 10 / 118 x 10 / 118 x 10 / 92 x 10

standing tricep extension: 33 x 10 / 33 x 10 / 33 x 10

barbell wrist curls: 33 x 10 / 33 x 10


measured my weight after the workout and noticed that after all that eating for the past few days..
i gained 1 kilogram!

i aim to eat more and gain more..
probably 2 kg/wk is good progress.

[chemz]

the day is saturday. next gym session would be tomorrow with dad. my dad got jealous of my gains and he wants in too. heh.

my back's not feeling much pain from the previous workout @ the gym on thurs...

i guess i wasn't carrying enough wts to develop some PAIN.

jeez, i have to start doing chinups soon before my PFT day comes, any tips to develop a big, powerful back for me to do massive amts of chinups?

i need help with my back! it's so totally hard to train it esp when my chinups suck big time.

[chemz]

sunday

went to the gym today.

bench press - 130x10 150x10 170x8 190x3
shoulder press - 100x10 110x10 120x10
preachers - 70x10 70x10 80x10
lat pull down - 91x10 108x10 118x10
upright row - 33x10 44x10 44x10
bent over row - 33x10 44x10 55x10 66x10
standing tri extension - 33x10 33x10 33x10
forearm bbell wrist curl - 33x10 33x10 33x10


my forearms cramped right after those wrist curls... they felt extremely tight.. it was unbearable.

took my weight.
i gained a kg.
now weighing in @ 72kg/158lb

the bulk must go on.

[chemz]

monday

today totally sucks. i totally detest mondays..

school hours are so f*ckin long. 8am-5pm
and i barely have any time in between for meals.

well i did manage to squeeze in 3 tiny packets of milk, a protein shake and rice,sardines,potatoes and veggie.

hey are sardines as good as tuna?

[William Ustav]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by yk:
monday

today totally sucks. i totally detest mondays..

school hours are so f*ckin long. 8am-5pm
and i barely have any time in between for meals.

well i did manage to squeeze in 3 tiny packets of milk, a protein shake and rice,sardines,potatoes and veggie.

hey are sardines as good as tuna?<hr></blockquote>

Same here. I'm in school. Boring. Like a prison. I wanna' go home!

[chemz]

yeah school hours makes it hard for meals but that's a challenge. =)

i'll just have to eat more. maybe grab some bars in between lessons

[chemz]

tuesday
just trained my biceps.


i tried using my usual bicep routine but this time i didn't feel the burn. perhaps my muscles have grown already.. last wk my guns grew by an inch, this wk i doubt they'll grow much with my same weights.. the problem is that i dun have heavier weights so i'm stuck with the 8.5kgs dumbbells im using, if i were to make the dbells heavier, i'd only be able to use 1 dbell at a time but i find alternates real cool for burnin my arms, the pain is just awesome.

as usual, my left arm burned out much faster than my right. i wonder why.. now my left arm is getting bigger and bigger while my right remains rather much the same. this is a worrying problem.


what do you think?

[chemz]

wednesday

gonna make a trip to the gym later, weather looks rather cooling, just hope it doesn't rain.

today i shall train chest,back,shoulders,forearms


gonna make it intense.

[chemz]

back from the gym
it's a good thing i didn't lose my mass..

it now reads 72.20kg just a 0.20 kg heavier from the last reading. bleah.


did chest/shoulder/back today.
it was rather okay somehow.


just to post a question, do those assisted pull up machines really help in chinups?

[William Ustav]

I was at the school doctor check-up today. I weight 62,5 kg and I'm 171 cm tall. Good.

[chemz]

hey you must be real lean!

fantastic dude. hehe images/icons/smile.gif images/icons/laugh.gif images/icons/smile.gif images/icons/laugh.gif images/icons/smile.gif images/icons/laugh.gif images/icons/smile.gif images/icons/laugh.gif

[chemz]

Friday

just back from the gym

today was light chest, light legs, heavy shoulders, heavy back training.

for chest it was only bench presses and some flys.

for legs it was just quad extension and leg presses

shoulders involve great supersets. i liked it totally!

shoulder presses supersetted with wide grip upright rows and then supersetted again with narrow grip upright rows. took a small break and went on with lateral raises with DBs.

back involved supersets too. woot.

bent over rows supersetted with wide grip chins
seated cable rows supersetted with lat pull downs


i'm tired. just finished my 50g protein shake. gonna have my porkchop, salmon meal now.

over and out.

[chemz]

saturday.
ah feeling some soreness in my back in the morning.. great feeling.. i feel good.

took a look @ the mirror of my back, it looks rather weak but has quite a average v-taper..

however from the front the v-taper doesnt appear very much obvious since i'm bulking and there're some fat all around my midsection.

noticed that my *** is kinda big. WHAT SHOULD I DO MAN?

this is of worrying concern. everything's nice but the *** looks awful. ****! looks like fat all over. why is all the fat depositing in my *** big time rather than my abs?

[chemz]

sunday

today is more or less cardio day.

went for a morning run after downing a protein shake. oh yeah i visited the fitness corner and did some parallel dips and behind the back dips. triceps feeling awfully pumped now =D


just came back, relaxing in my chair, checking the abc boards... perhaps later in the evening i have a soccer match on. *grin*

[chemz]

just returned from my soccer match..

god ****it lost 4-1. so depressed. don't feel like posting anything else tonight. my legs are sore now.


out.

[chemz]

ahh monday morning.. had physical education today..


**** circuit training almost blew my legs into pieces..

i think i performed over 50squats today!


now i'm sitting my college's lab typing this out... enjoying the cool refreshing aircon.

next gym training session on wednesday.

[chemz]

wednesday

just back from gym, trained back big time..

i think i did about 60-70 chins up in all for today..

my back feels a little sore though. just hope it grows. *grunt*

pretty intense day overall. gonna go have my dinner now. out.

[chemz]

friday
crap. gotta have to reschedule my gym days due to unexpected changes in the college timetable.


shucks, it's either the mon wed fri or tues thurs sat layout.

gonna think it through properly.

[chemz]

friday


going HIT in 1hr.

bench press supersetted with preacher curls x 5
upright rows supersetted with shoulder presses x 5
bent over rows supersetted with wide grip chins supersetted with seated cable rows x 5

standing tricep extension x 5
barbell wrist curls x 5
lateral raises x 3

[chemz]

sunday

hey it's cardio day already..
soccer ETA 3hrs, time to ready my gear and get going. no mistakes this time.

mental note: remember to carb load n pro load moderately.

[chemz]

college is getting very very depressing..

when i look @ the mirror, i look skinny.. geez.

i HAVE TO FIND A WAY TO STUFF MORE FOOD IN ME!!!!!

nxt gym session - wednesday.

[chemz]

wednesday

did gym work today. conc. more on chest and forearms.


1.dumbbell press, bench press and flys
2.upright rows, shoulder press, lat raises, bent over lats
3.wide grip chins, bent over rows
4.preacher curls, wrist curls.


i'm tired.

recorded weight today after workout: 74.1kg

[chemz]

today i managed to get in some regular meals in school despite the busy n hectic timetables.

looks good so far, didn't lose too much weight this wk.

next gym training session on friday.

[chemz]

friday

just back from gym

today's bicep + chest + shoulder day

tried doing standing tricep extensions with a 17.5kg dumbbell.. but i suddenly develop a ***king painful stretch in my left tricep.. argh. no idea what hit me.

next gym session tentatively monday. i've got a heptatitis blood test on monday too. crap!

[chemz]

saturday

developed a rather irritating sore throat..
could it be the protein shakes?

**** it.

[chemz]

just back from soccer..

looks like sundays are gonna be my cardio days. =)

well we had a 5 on 5, half a pitch.
won 1st and 2nd game, lost the 3rd.


im dead tired. i still gotta drag my *** to physical education class tmr.

[chemz]

monday

today's the first day i utilised the college gym.

i just couldn't believe it. it's so crappy and darn run down. they don't even have god **** dumbbells above 14kg...

it was more like a warmup session to me, so i had to superset almost everything with 3-4 exercises in a string... omfg.

incline bench supersetted with barbell curls with standing tricep extension with flat dumbbell presses.

upright rows supersetted with bent over rows with wrist curls.

lol i just can't stand the place. the place's so full of people who just lie on the floor and perform crunches or whatever ****.. occassionally i see some great dudes from soccer perform preachers.. that's cool.

but majority just hang around, talk, watch people, look out for chics, and then walk out and return 10mins later.

[chemz]

crap.
im in an indecisive state..

im beginning to get too big for my uniform, should i continue bulking or cut the fat off my glutes and carry on with my bulk?

my fitness assessment is round the corner. ****!

[chemz]

wednesday

woo just back from gym... today's extremely crowded, i didn't get to do much work on my biceps and forearms and triceps..
bah..


at least i progressed on the gravitron. lol
10wide grip pullups with 13kg assisted.


btw i lost weight. sheesh, i hope it's the green tea's effect on FAT.. not my muscle..


current weight 74kg. lost a kilo. bah.

[chemz]

thursday

am feeling good and ready for some serious gym work tomorrow.. hehehz

i think it's the green tea.
is it?

gotta go clean.. gotta go clean.. *chant*

i've been working out so much i failed my maths test and now all i wanna do now is just SQUAT the crap outta everything!

got general paper and physics test this coming saturday.. bah what the heck.

[chemz]

friday

just had my lunch, will be heading down to the gym later perhaps in another 40mins.

i'm so pissed @ studying. gonna let it all out later when i pump the iron. *grunt*

today's focus will be on my back.

im planning to complete the following:
50 wide grip chins minimum. (by the end of workout in sets of 10 lol)
perhaps superset each set with bent over rows. hmmm

[chemz]

OUCH!!!!!

BACK BURN!!!!!

omfg..

50 wide grip chins.. intense!

mostly supersetted with bent over rows/preacher curls/bb curls/wrist curls/bench press

today was awesome.. intense 1hr workout and i'm dead shag.

[chemz]

saturday

stayed off a lot of carbs today...
following jacob's new program on fat burning... i'm feeling it already. neat.


oh yeah, got myself a pair of soccer boots by topper for $40. cool huh?

[chemz]

sunday
soccer later on is still undecided, if there's a match today, it would be a great time to try out the thermo effects of green tea and BCAAs =)

ultimate fat burnin technique? heheh

[chemz]

monday

just back from the college gym..
trained shoulders, biceps, pecs, triceps.


bleah my sch gym sux.. i wonder wtf i'm doing there every monday... can't feel the pain at all with those crap weights that can't even add up to give 14kg dumbbells. anything heavier and i'll have to revert to barbells which are so fREAKING HUGE AND LONG...

[chemz]

tuesday
still lookin for caffeine pills.. my friend has just gotten a box from his brother..

per pill:
50mg caffeine
sorbitol
magnesium stearate.

hmm but isnt sorbitol a laxative?!??! sheesh i wouldnt wanna poop while on my cardio runs! lol


any idea whether i can get a 100mg pill w/o prescription?

[chemz]

wednesday

just had me pre workout meal
2 porkchops, 1 egg, can of tuna, cabbage, orange juice..

will head down to the gym an hr later.

today is gonna be BACK, CHEST, TRICEPS

light work will be done on delts and legs.

[chemz]

ok i have no idea what got into me today... but i sure ran out of juice abt 40mins into my workout...

ok today i completed a total of 4sets of 10 wide grip chins, 4sets of 10 close grip chins all supersetted with one another..

what a burn... but most of the time i could only squeeze out 4-5 proper reps wif chin above bar... that sure sux. my delts n triceps hurt..


today's the first day i tried the gym's treadmill.. wow was it hard to use and stressful on the calves... i had to incline in about 10-15% just to get the tread moving and it was still already hell slow... 13mins of running and i barely completed 1.5km LOL!!!

[chemz]

friday

just back from school.. gonna take my meal now and head down to the gym later..

today im gonna work on my back, shoulders and biceps. =)

[chemz]

friday evening

just got back from the gym...
i think im suffering from rotator cuff syndrome.. the area between my biceps and triceps and shoulders hurt like ***K whenever i perform wide grip pull ups... sucky huh?

oh well, i made a trip down to the health store and got myself a bottle of guarana extract standardized to 90mg caffeine.. 60pills, 6hr timed release.


got it for 50% off. haha but however it expires in MAY 2002.
wtf. sigh. oh well, 50% got the better of me.
LOL~!!

[flyboy34]

hey chemz expiration dates just are usually for the labeling effect.. most combinations are good longer than exp dates.. good luck.. later

[chemz]

hey thanks for the tip man. =) graemlins/thumb.gif

[chemz]

sunday

for soccer today, i popped 2 pills of guarana, was cool...

total of 180mg of caffeine in me.. woo was on a rush, didn't feel tired at all.. kept on running and running, sprinting up and down, scored quite a couple of goals in the games we've played..


was nice overall...

[chemz]

ahhhhh monday..
my body aches the moment i got out of bed and i remember that i did a crapload of pullups yesterday before and after my soccer games....

geez! how could i forget to post that down yesterday?!

well i did wide grip, shoulder grip, and narrow grip, supinated and pronated... man was it a killa workout..

did it with a friend, i go you go method.. haha.. u can just imagine the pain afterwards.

[chemz]

tuesday

oh boy oh boy..

my mom wants me to try a vegetarian lifestyle for a day.... now don't look @ me as if i'm queer... it's mom's orders alright?


geez htf am i gonna get my protein now!?
*prays that catabolism doesn't set in*

argh no meat no dairy no nothing! crap.
just vege vege vege vege vege!!!!!!!!!!!!

all that carb.
today is definitely gonna be carb day. LOL

[chemz]

thursday

oh boy i am totally depleted of whey... i guess i'll have to stop by the health store and pack myself with 10lbs of powder.. =D


meanwhile i'll just continue with my week long break to ensure full recovery and max growth later when i get back into full swing of gyming.

[chemz]

friday

ok got my whey + BCAAs already.. should be able to last me for the next 2-3mths i hope.

today was totally Biceps Day man... hammer curls to failure supersetted with even more hammer curls but with a 3kg db that i cannot even lift.. haha

forearms definitely burnin todae baby.
did a bit of chest too, abt 5sets of flat machine presses and 2sets of flat db presses
a bit of shoulders too, upright rows, lateral raises(front, back and side) and shoulder presses.
very very little work on the back today.. only did 8 wide grip chins and 2 sets of bent over rows.

[chemz]

bleah had x-country today..

ran 4.8km and came in 294 out of 800+ participants... kinda sucky and that shows i have to improve my stamina or else i'm gonna be so ***ked when i serve in the army.

[chemz]

monday:
national individual physical fitness test today


well my chinups did improve a lot and i have only got to thank my back workouts in the gym and the much 'underused' gravitron =)

managed to pull off with 7 deadhang chinups without any difficulty, deadhang as in wide grip pull with chin above bar, controlled drop and hang for 2secs and repeat.

well i stopped at 7 as i already got a gold award for that already lol, didn't want to waste too much strength on that.

thanks to venom, i managed to get some good tips on carbing up and using caffeine with optimum effects. graemlins/thumb.gif

[chemz]

wednesday

ok this is my start of my very new cycle.
gonna do a VERY VERY clean bulk as much as possible while preserving my fitness for the national fitness test...

wow what a shock, my benching capabilities dropped quite a lot after that 1.5week break... i think i'll have to pick up soon to regain shape and strength..

well my back is improving a lot and i'm happy and rather satisfied.

shoulders kinda weakened a little but shouldnt be long before i pump it back

abs is a problem here... i haven't seen them for about 2years already LOL!!

perhaps it's a good reason for me to start cardio and get my stamina back on top form or i'm so gonna fail my 2.4km run... sheesh.

gotta start training calves too... my calves hurt like ***k after monday's 2.4km run... argh.. my upper body is just way too heavy for my skinny legs. ****

[chemz]

friday
today i focused training on shoulders/chest/biceps

light training on back/triceps/forearms

looks like i'm losing mass, i have to eat more.

fitness test on the other hand is nearing. should i take the risk and go on a small bulk? my stamina totally sucks and i have to do something about it.

[chemz]

monday

ok decided to come up with a plan to bring improve my stamina until it's as good as before but this time i'm gonna focus on strength(chinups) as well.


i've thought abt it for a while and thought the following might be good.

sun tues thurs - cardio
wed fri - strength training(gym)

[flyboy34]

Hey Chemz, Keep up the great work, it looks like your make good strids, later..

[chemz]

heh thanks. graemlins/thumb.gif

[chemz]

wed

gym session today

generally a bicep/tricep/forearm/chest day

[biceps]
hammer curls: 3sets
dumbbell curls: 3sets
barbell curls: 3sets
preacher curls: 3sets

[tricep]
standing tri extension: 5sets
dips: 3 sets
standing tri presses: 3sets

[chest]
bench press: 5sets
db press: 3sets

[forearm]
wrist curls: 5sets

thurs - a cardio conditioning run of 4.8km
fri - shoulder/back/leg day

[chemz]

thurs

tonight i shall do my cardio run of about 60-70% of max heart beat rate.

i think i'll cover 5km over a period of 25-30mins, kinda reasonable huh?

friday - weights
saturday - cardio conditioning again

[chemz]

friday

shoulder/back/leg day

[back]
wide-grip chins: 4sets
close-grip chins: 4sets
bent over rows: 3sets

[shoulders]
upright rows: 4sets
lateral side raises: 3sets
front db raises: 3sets
shoulder presses: 4sets

[leg]
leg press: 3sets
quad extension: 4sets
interval bike training: 10mins

[chemz]

saturday

tonight is cardio night.

4.8km 50-60% max heart beat rate.

optimum state to kick in the fat burning mechanisms as well to condition myself for the many more torturous endurance training in time to come.

[chemz]

wednesday

fitness update:
chin ups: 10
2.4km: 11.04 mins

i hope to improve on these in another 2 wks.


today - gym session

gonna train back/shoulders/chest
hope to keep all that in under 1.5hrs.
got a ****ty chemistry common test this saturday.


friday i will train forearms,biceps,triceps,legs.

[chemz]

thursday

man am i bored today, still comtemplating about doing some cardio tonight.

since i've got a common test this saturday i think i'll just relax a bit, probably just do some light calistenics.

doubt i'll pop into the gym tmr too.. since i'll be doing arms and legs/abs.

will just have to compromise.
biceps: hammer curls + db curls + conc. curls
forearm: wrist curls
tricep: standing extension, seated extension, 1 arm extension, diamond pushups

legs: db squats, lunges

abs: crunches, weighted lower ab crunches.

[chemz]

sunday

today's soccer match was intense and superbly good.

final score was 2-2

we managed to apply constant pressure in the D and our offense was basically counter-attack.

tomorrow i shall train my arms @ home. too tired to pop down to the gym man.

[chemz]

monday

trained biceps + triceps.

alternate curls
conc. curls
tricep extension
diamond pushups
behind back dips

[chemz]

wednesday
gym training plan: legs/back/shoulder

[legs]
interval cycling: 10min
quad extension: 3sets
leg press: 3sets

[back]
wide grip chins: 3sets
narrow grip chins: 3sets
pullovers: 3sets

[shoulders]
upright rows: 3sets
shoulder press: 3sets
side lat raises: 3sets
front lat raises: 3sets

[chemz]

tried arnold presses today.. very effective. good training for my delts, could felt it work hard today.

[chemz]

thursday

man tonight there's a Band of Brothers marathon on HBO. sweet. 9pm-2am, 5hrs of pure action.

got friends coming over to watch too =)

friday afternoon next gym session
training split: chest,bi,tri,forearm

[chemz]

sunday

**** man, i went swimming yesterday under the hot afternoon sun and guess what?

I GOT BURNT!!!!!!!!!!!!

AHHHHHHHHH

my face's red, pecs's red, back's red, biceps and triceps red, forearms near reddish black, legs almost reddish black too..

woo but 1 thing i must say is that i look much "harder" than before due to the tan i got.

looks like i must go for swims more frequently =) hehehe

oh yeah, remind me to bring along my goggles too, my eyes hurt from all that chlorinated water.

[chemz]

sunday evening

no soccer game today. im too burnt to be running out on the field man lol

tomorrow, i will be gyming in the college gym.

totally crappy place i must say, but oh well, what choice do i have since i end sch so late in the evening?

i guess i'll do triceps tomorrow

[chemz]

monday

just back from college gym.

today i did biceps/triceps

with a little emphasis on shoulders and chest.

boy, looks like i'm stuck in college for my gym sessions every monday now...

[chemz]

tuesday

tomorrow gym session
it's gonna be my chest/back/shoulder day

friday i've got a JTS coming up, doubt i'd be able to make it down to the gym and train effectively.

[chemz]

wednesday

gym training later on.
a little change in plans, decided to train legs/back/chest

all sets of 10

[legs]
interval cycle: 10 min
leg extension: 4sets
leg press: 3 sets

[back]
wg chins: 3sets
ng chins: 3sets
pullovers: 3sets

[chest]
flat bench: 3sets
db press: 3sets


*im tired, gonna make this session an intense n fast one. I NEED SOME SLEEP BAD

[chemz]

friday

JTS cancelled cos the juniors all couldn't make it... literally CANNOT MAKE IT.

well best wishes to all of them, i supposed many are sad and feeling down after receiving their posting results.. i hope those who are forced to leave the college will not end up in a ****hole.

anyway since i'm back home, i guess i would have to make do and come up with a plan to train @ home.

bleah!


will think of something later, i need to eat.

[chemz]

wednesday

gotta get running to the gym soon but first i needa plan out my stuff.

chest/shoulder/back/bicep/tricep/forearm/legs

hmm pretty much everything.
crap.. i think i'll do chest/shoulder/back/legs today

leave bis/tris/forearms/and legs again for friday.

-----------

[chest]
flat bench x 3
db press x 3
flys x 3

[shoulder]
upright rows x 3
lat raise x 3
forward raise x 3

[back]
wg chins x 3
ng chins x 3
pullovers x 3

[legs]
interval cycle x 15min
leg extension x 3
leg press x 3


optimumly, should be able to complete all of the above sets in 1.5hr or less.

[chemz]

remind me to pop 2 caffeine pills b4 i head down later.

[chemz]

man was the gym packed today

remind me not to stay on too late for wednesday sessions. the gym gets crowded towards 7pm...
but that's when the chicks all flock in... HOLD IT! FOCUS, FOCUS ON BBING! NOT CHICKS! YOU'RE A NARCISSIST!

there there.

i was wondering why i was so pumped until i got home n saw the previous entry... 'caffeine'. oh, i took caffeine b4 i hit the gym. so that's why i was so hyped today...maybe it's the glucose i took alongside thruout too.. small dosage tho.

[chemz]

friday

today's bis/tris/forearms/legs day.

but then again, it's GOOD FRIDAY!

sheesh, should i head down afterall? public hols tend to crowd the gym.. and that aint what i want.
or should i just leave that for monday?

i think i'll leave it for monday.. when i can use the college gym.

[chemz]

sunday

went to the gym today, did biceps/triceps/legs

[biceps]
hammer curls x 5
preachers x 4

[triceps]
standing tri ext x 4
1 arm s.t.e. x 4

[legs]
leg ext. x 4
leg press x 3
calves raise x 3
interval cycle 16min

did a bit of bench press and shoulder press and wide grip chins.


didn't want to do too much today, i've got physical training early morning tmr.


few things to note:
leg ext. 180lb

[chemz]

monday

today did biceps/triceps/shoulders

the biceps and triceps were followups on yesterday's training.

not very intense i must say, just wanted to get the blood flowing well and improve vascularity.


got my bf% taken and it reads 12%.

not too bad i guess.

i wanna get so ripped, my bf% hits 8%
and be able to see veins all over.

[chemz]

wed

today had some internal security dialogue with some deputy minister for state defence or something... totally clashed with my wed gyming schedule so oh well...

guess this wk i won't have any time for gyming... i've got common tests all lined up for these 3 wks.

[chemz]

thurs

going for a run today.

probably after watching combat missions, i nid to get my body working a bit.. havent been to the gym lately due to common tests and lousy timetables.

[chemz]

thurs 11:28pm

just back from my run.

i think i covered abt 5km+ in all

did a slow easy run, primarily tweaked for max fat oxidation.

took about 45mins altogether.

after that, headed towards the neighbourhood chinup bar and cranked out 10wide grips.
i feel totally pumped now.


time to take a shake, and head back to bed.

[chemz]

saturday

feeling kinda lowdown not going to the gym the entire week... graemlins/sulkoff.gif

[chemz]

sunday

today's soccer match was excellent!

we won 4-2.

:cheer:

[chemz]

sunday

woo it's been abt a wk since i last logged any entry..


this week we had mixed teams.

managed to score 1 for my team to equalise.

score: 3-3

[chemz]

wednesday

gonna run down to the gym for the 1st time in 2wks..

man i so ***king hate common tests. they totally occupy all the free time i practically have.

well anyway, i think i'll just stick to my standard compound exercises today to maintain my strength for my physical fitness test for the military in another 3wks time.

[chest]
machine flat bench x 5

[back]
wg chins x 3
ng chins x 3
bb pullovers x 3

[shoulders]
shoulder press x 4
upright rows x 3
lateral raises x 3
front raises x 3

[biceps]
bb curl x 3
preacher curl x 3

[triceps]
tricep ext. x 3
1 arm tri ext x 3

[abs]
weighted crunches x 3

[legs]
interval bike: 16mins 3/4max hbr.
quad ext. x 4
leg press x 3
calves raise x 4

[chemz]

mental note:

calf raise: 100kg

[chemz]

[wednesday]

heading down to the gym today.. it looks like an awfully hot day down here.. images/icons/frown.gif


think i'll stick to my usual compound exercises and train my legs more.. my running kinda sux0r after all that mass attributed to the top half of my body.

gonna do chest/back/shoulders/legs... bleah almost EVERYTHING. basically i need to condition myself to maintain my lvl of military fitness


[chest]
flat bench x 5

[back]
wg chins x 3
ng chins x 2
seated cable row x 3

[shoulders]
upright rows x 4
shldr press x 3
lat raise x 3
front raise x 3

[legs]
interval bike x 16min
calf raise x 4
quad ext x 4
leg press x 3

ps: i think i'll leave the arms for friday. forearms included. DO NOT FORGET ABT FOREARMS!

[chemz]

[sunday]

no soccer today so i headed down to the gym instead.

routine very much similar to wednesday's.

[chemz]

[thursday]

wooot!

i passed my physical fitness assessment.
got a gold award and i'm all ready to increase my chinup reps further.

ahh man.

feeling all good about it.

nxt step is to maximise my stamina and chinups and speeds. images/icons/smile.gif

[handowg40]

are you in the military?

[chemz]

<blockquote><font size="1" face="verdana, arial, helvetica">quote:</font><hr>Originally posted by handowg40:
are you in the military?<hr></blockquote>

Yeah.

but i'm currently on deferment for studies so i have to watch my fitness levels very closely with personal training in order to be in tip top condition when i head to camp.

got a medical checkup and mental assessment coming up soon nxt month and the physical fitness assessment is the first part of the package.

if i had failed my physical, i'll have to book in for extra hell 2 months earlier and lose my shot with the commandos.

images/icons/smile.gif graemlins/thumb.gif

[chemz]

[sunday]

the weather today is looking awesomely fine!
extremely sunny, i think i should run out and get tanned..

after that i've got a soccer match to catch too.. omg. furthermore it's mother's day today.. busy busy busy busy busy.....

reminder: dump my guarana tablets.. (they've expired)

[chemz]

wednesday

heading down to da gym later on this evening to condition myself.

training back/shoulders/arms/legs

[back]
wg chins - pavel ladder x 5

[shoulders]
upright rows x 4
shoulder press x 3
lat raise x 3

[arms]
hammer curl x 4
tri ext. x 4
wrist curls x 4

[legs]
interval bike x 16min
leg ext x 3
calf raise x 3

[chemz]

thursday

hmm a day after last evening's workout and i suddenly feel some soreness in my forearms.. oh yeah and my traps too.. woke up feeling crap man...

nxt training session probably sunday.

until then.

[chemz]

saturday

hmm there're some missing posts. lol
must be the glitches during the upgrading process.. heh..

anyway i'm back... got medically classified.. ****it.

PES D. i have to return for another medical review on the 20th.

[chemz]

well after all the upgrades to the forum, i can finally return to continue my journal =P

haha
i went back for the medical review and i'm certified combat fit. PES A. fit all combat vocations.

[chemz]

hmm has been a long time since i last visited the forums.
well, will continue gyming once my alvls are over and done with.. now i've got more impt matters to attend to.

over and out.

[chemz]

yeah baby, examinations are over. just returned from australia.

it's time to hit some iron!

[chemz]

[friday]

It's high time i kick myself back into the promised land of iron after that long break i took this year.

Basically, it's conditioning first before i proceed to conquer myself thru a splitted regime.

Gonna retrain myself to spend less than 2hrs in the gym today. Afterall, i'm conditioning myself for the worst to come.

[legs/cardio]
20 mins on the interval bike.

[back]
wg chins x 3
ng chins x 2
bent over rows x 3
latpulldowns x 2

[shoulders]
upright rows x 4
shoulder press x 4

[biceps]
preacher curls x 4

[triceps]
standing tri ext. x 3

[chest]
flat bench x 5

[abs]
crunches x 3

[chemz]

finally out of the military in 2005.. it's been a long time since i last checked in.. good thing it's still here. my hard work hasn't gone to nought. it's time to hit the iron again.

[getnbgr]

Welcome back....