wed, jan 7th, 2011
whey and casein protein arrived today! *my doorway pull up bar, push up pro, and ab roller wheel thingy came yesterday too. *my new year resolution is to hit 10% or less body fat by 1/31/11. *did 1x20, 2x15 push ups, 2x15 close grip push ups and 2x20 ab roller yesterday. *3x20 push ups, 2x15 close grip push ups and 2x20 ab roller wheel today. *my lower ab feels sore! *a few random pull ups and chin ups. *ab roller definitely works certain muscles in the ab well. *i had a old high school friend who used to do 100 ab roller daily 4 years ago and he had a rock hard abs after few months... *i also got in quite a bit of yoga stretches in the last 2 days. *about 2 hours worth. *back stiffness is still present, but only in the lower right now. *weird!
was about to shower and sleep but with my lofty goal of 10% fat i better kick it up a notch. *so i got in these before shower:
regular pull ups, all the way down, slightly less than shoulder width grip, palm faces eyes. *1x8
wide grip chin ups, hang for 10 sec., than only 1x2 (weak hand grip), then 1x6
2x20 push ups, i can really feel some shoulder muscles working hard
1x15 close grip push ups, palms slightly below chest, seems to stress triceps hard too, could only do 1x15 on the knees. * :uhhhfacepalm:
tried to do a set of ab roller wheel but can't even go all the way down (lower ab sore as hell).
both whey and casein's origin are from New Zealand... *the casein is apparently made by NZMP (New Zealand Milk Products) for Holland's DMV brand. *NZ has a pretty big dairy industry. *not too sure about the details of whey, except it's from NZ too. *i believe it is whey concentrate not isolates. *and the seller said they've added "nitro-t" to it. *100g serving has 80g of protein. *should be just food grade bulk products.
Thursday Jan 6th, 2011
soreness = lower right back and buttocks pretty sore (old stiffness problem still)
injuries = jammed left ring finger 95% healed
fatigue = chest little sore from push ups last couple of days, lower ab sore
pre work, 2 egg whites (~8g protein), chicken burger (16g protein, 260 kcal) + barley milk drink (3g protein), a guava, a fuji apple. *40 grams of whey (32g of protein) an hour before work out
smith machine squats
50kg 1x8 (warm up)
80kg 2x8 atg
90kg 1x8 atg
100kg 1x8 1/2 squat
105kg 1x8 1/2 squat
30kg 1x10 (warm up)
70kg 2x8, 75kg 1x8
85kg 1x8 (PR, +5 kg)
incline db press
60lbs 1x10 (warm up)
incline db curl
20kg 1x8 (semi warm up)
db bench press
60lbs 1x10 (warm up)
100lbs 2x8 (challenging due to soreness from push ups last couple of days)
machine bench press
80lbs 1x8 (warm up)
150lbs 2x6 (challenging due to soreness from push ups last couple of days)
machine pec flies
60lbs 1x10 (warm up)
130lbs 1x8 (challenging due to soreness from push ups last couple of days)
post work out 40 grams of whey (32g protein)
chicken sandwich( 12g protein, 230 kcal), beef stew noodle soup (25 grams of protein 640 kcal), a guava and a fuji apple.
for cardio i've been meaning to add cycling in the morning but the weather has been rainy and a little cold and i don't have the proper gears... *might have to do some "zusana" cardio sessions in the mornings. *:-P
man i'm toast! i worked out hard at the gym this afternoon. gonna hit the sack early at 10:30pm. =) some casein and off to sleep i go. *about to sleep but just did
1x25 push up
1x6 pull up
1x6 chin up
4 hours later i'm up. i always find that sleeping before 11pm makes my sleeping more efficient. the old chinese docs sure know their stuff... liver rests at 11pm-1am and you really should be in bed! so i didn't drink the casein before bed, i'm doing it now and it's my first mix. whey mix so easily with just a spoon i notice how fluffy the casein powder is compare to whey i had a hunch it might be different. well it came out super clunky and i'm freaking chewing tar/cheese right now! at least it is flavorless so it is not too nasty. apparently i will need a blender/mixer for this stuff. arrg! *anybody have some casein recipe? *i'm thinking maybe some kinda cheese omelet or with potato might be good...
friday, jan 7th, 2011
at indoor gym for 4.5 hours total. played full court and ran hard for little over 3 hours. 40g whey pre and post workout. 3 banana after workout. subway chicken sandwitch and i did cheat a little with a small bag of potato chips and ~10oz of soda.
sat. now and i notice my legs aren't even sore at all. i'm thinking my legs have developed really good endurance... the only sore/stiffness i have is that annoying lower back thing. found a online foam roller supplier so it's on order now.
video of smith machine squat and rdl form check update 01/06/2011