Strength Training, end of Week 5, 13/03/09
Haven't been posting my training logs for weeks, and today is the last of Week 5 already. Almost halfway through this programme, I am keen to see how this will turn out. This week also saw me shuffling the different supersets together to adjust to the spcaes and adjacency of areas at the gym as the bands, free weights and stretching areas are segmented.
Week 5 (Friday)
a1) Standard Deadlift - 3 sets, 12 reps/set, 90lbs
a2) Dumbell Presses - 3 sets, 8 reps/set, 100lbs
a3) Calf Raises - 3 sets, 12 reps/set
b1) Jump Squat - 3 sets, 12 reps/set
b2) Front Squat - 3 sets, 12 reps/set
b3) Hamstring Curls - 3 sets, 12 reps/set
c1) 45 degree Band Row - 3 sets, 12 reps/set, 44lbs
c2) 1-arm Lat Pull Down - 3 sets, 12 reps/arm/set, 22lbs
d1) Dumbell Step Ups - 3 sets, 12 reps/side/set, 30lbs
d2) Forward Dumbell - 3 sets, 12 reps/side/set, 30lb
d3) Elevated Pushups - 3 sets, 12 reps/set
d4) Russian Twist - 3 sets, 12 reps/set
I am well aware that all these do not reveal my 6 packs yet, and my overall body fat is still apparent. I only see my arms getting stronger, but more than that will be too technical. A quick visit to the scale - 85.1 kg (check!). Maintain, boleh, lah...
Meal for the day;
Breakfast (6.00 a.m.) - a banana
Post workout (8.30 a.m.) - a serving of Creatine mix
Break (9.40 a.m.) - a serving of Protein, a protein bar, 2 bites of half-rotten green apples
Lunch (12.30 p.m.) - leftover fried rice, fried chicken breast, bergedel, and some salad on the side
Break (5.25 p.m. - as I was in the discussion) - egg sandwich with mixed frozen beans, corns and carrots, and have been munching prawn maruku, courtesy of Admin Dept.
Dinner (7.35 p.m.) - happy hour at Azlan's BBQ. Started off with some handfuls of mixed roasted nuts (thanks a lot for abundance of cashews, almonds, passion fruit, raisins etc), then a healthy dose of pecel (yum!), and a BBQ chicken. I overdosed 2 cups of Spritzer, and successfully passed on mashed potatoes and spaghettis. Those nuts were a real saver!