carlsuen's SF 5x5 journal

[carlsuen]

ok so i must be the most fickle minded person around here.. i talked to a girl PT awhile ago after failing on my dips(BW+25lbs.. light.. but i'm a heavy ass).. she said i shouldn't be 'trying' to bulk as i clearly have alot of fat to get rid of before attempting a bulk..

so, inspired by DJ's succesfull diet and training i'm gonna give it a go too..

diet has sucked recently due to work and life(excuses?)

21y/o, 185cm 90kg(approx)BF not sure.. maybe 20-25%??

breakfast 8:30
1 cup milo(a popular chocolate drink in Malaysia)
or
milk

cereals(non sugar coated-Cornflakes anyone?)
skippy's PB
wholemeal bread- 2-3 slices

11am
i know i should be eating something here.. maybe fruits or something?

1pm lunch
typical chinese mixed rice bought at a restaurant
white rice
chicken breast/fish/pork
veggie
fried eggs or tofu
fruit-guava or honeydew(bought)

4:30pm
3 slices of wholemeal bread
peanut butter
coffee(non w/o days, shake on w/o days)

6pm
workout (another shake post w/o)

8pm dinner
mom's cooking - assortment of different dishes here
brown(sometimes white)rice - portion lesser than lunch
veggies
chicken breast, skinless & boneless
tofu or fried eggs
pork or fish

if i were to go out for drinks and feel for a munch i'd order chapati(silver shadows will know) it's indian food, consisting mainly of carbs..

so that's it.. my pre workout shakes are just a scoop mixed with milk.. post w/o is one scoop mixed with water.. i know i should be looking into oats as i saw it on DJ's diet.. i'll post up some recent pics and measurement tonight..

 

[carlsuen]

http://maxtalk.com.my/forum/viewtopic.php?t=320&postdays=0&postorder=asc&start=75

some pics of me taken last month.. scroll down pls..

 

[silver_shadow]

hey nice traps... i'm not sure your bf is as high as 20-25% i'd say somewhere between 15 & 20. see what you get with some of those online calculators... just to get a rough idea off course.

 

[carlsuen]

well u haven't seen my legs and ass(mine's huge!) so i might carry alot of fat there.. but will post soon.. hope someone can help me fix my diet like DJ.. thx in advance!

 

[carlsuen]

week 2 day 2 (thursday) 27/7/2006

overhead squat
barx10
2x5x50kg

front squat
5x60
5x80kg

military press
10xbar
5x30
5x35
5x40
5x47.5kg

deadlift
5x60
5x70
5x80
5x100
5x115kg

chinups
3x5 BW..

abwork on swissball

overall a pretty fast and good workout.. hope to increase volume on my chins next time as i feel i have more in the tank.. but i'm pretty happy that i can chin my BW as i wasn't able to even complete a rep a few months back.. everything else is good.. smokin hot chicks were everywhere yesterday night!! all's good.. life's good..

 

[carlsuen]

week 2 day 3 (saturday) 29/7/2006

squats
5x60
5x70
5x80
5x100
3x110kg
8x90

bench
5x40
5x40
5x50
5x60
3x70kg
8x55

rows
5x40
5x40
5x50
5x60
3x67.5
8x55kg

dips
3x8xBW

close brip BP
8x50
5x60
5x70kg

standing barvell curl (using EZ [email protected])
8x32.5kg
5x32.5
8x27.5
8x22.5

WOOHOO!! pretty damn strong workout i must say! i slept at around 130 on friday night at my buddhist cultural centre as a night guard and woke up at 5am to go home to sleep.. slept again at 6 and woke up at 10.. reached the gym around 1130 and was expecting the day to suck from lack of sleep but my squats went up like a piece of cake!! i'm really happy about this.. everything else is normal too..

this weekends diet was crappy.. had indian food on saturday night(masala and thosai and curry=sore throat!!)..

i went for yoga on sunday morning and found that it was even harder compared to squatting(well in a way of cuz ) i had so much trouble maintaining a certain position as i'm weak at the core and cuz i wasn't used to it.. but it was alot of fun as it was really challenging.. i'll keep at it for a while unless it affects my training..

sunday's diet was crap too.. had 3 slices of cheese cakes.. ate 2 dinners in a span of 3 hours.. and celebrated my grandma's birthday and ended up with a throbbing head due to dewar's 12 whiski..

but am feeling strong as ever!!

 

[carlsuen]

week 3 day 1 (tuesday) 1/8/2006

squats
5x60
5x60
5x80
5x100
5x110kg

bench
5x40
5x40
5x50
5x60
5x70kg

rows
5x40
5x40
5x50
5x60
5x67.5kg

pullup..
i suck at these so much.. but at least i'm able to do it unassisted..
like 5-7 reps..

abwork on swiss ball..

was having a sore throat and slight cough.. body feeling a bit sickly but not getting the flu yet... funny thing is squats still feel light.. have a lot more in the tank.. overall an ok workout..

 

[carlsuen]

week 3 day 2 (thursday) 3/8/06

over head squats
10xbar
5x40
5x40
5x50
5x50kg

front squats
5x60
5x80
5x80kg

military press
10xbar
5x30kg
5x40
4x50-- failed
3x50-- failed

deadlift
5x60
5x60
5x80
5x100
5x120kg

chinups
6xbw
6xbw(forced last rep)
4xbw
2xbw

abwork on swiss ball..

i think i screwed up on my military cuz of too much overhead squatting warmups.. although the weight may seem light but i'm very weak at over head stuff and it did contribute to failing on my military presses.. i'll skip overhead squats next week and see how my military presses go..

deads felt fine and i turned alot of :shock: heads.. :mrgreen:

i'm so weak at chins too.. my damn heavy ass was too much to sustain.. gotta lose some weight..

 

[petpre61]

keep doing the chins - I sucked at them too big time and now I do them with some plates between my legs (feels good to have something big hanging there from time to time at least ) . all it takes is some time.

 

[carlsuen]

week 3 day 3 (sunday) 6/8/2006

squats(no squat rack.. )

bench
5x40
5x40
5x50
5x50
5x72.5kg

rows
5x40
5x40
5x50
5x50
5x70kg

dips
2x5 couldn't do shit here..

CG bench
10x50
10x50
8x60kg

curls..

well.. gf's Birthday the day before so went out partying and drank like there was no tomorrow and of cuz i couldn't do shit here.. so i'll continue adding next week.. hoefully everything will be alright..

my friends lakeclub gym doesn't have a squat rack.. so no squats for me.. good in a way as the hangover was still there.. lol..