8/1/13; 1030-1300hrs; Bishan Gym
Mood
Before: Feeling good. Looking forward to hitting the upper
body.
During: Feeling better.
After: Feeling great. Looking forward to smolov tomorrow.
Training
Warm up: Did the shoulder savers warm up. Pull ups felt
sluggish initially but that went away after a few sets.
Work sets: Missed on both 67.5kg and 75kg sets initially. Got
the required reps the second time around so no biggy there. Felt a little weak
when pressing though. Could it be lack of foam rolling or diet?
Assistance: Clean 60kg off the floor and OHP for 5 reps. Superset
with wide overhand chin ups for 15 reps. Did 5 sets total. This felt good. Probably
gonna keep it for the next few months in place of 5x10.
Accessory: This is where things got fun as usual. Kicked it
off with bodyweight dips taken just before failure superset with D handle rows
on the lat pulldown machine, did this for 4 sets. Managed around 12 reps on the
dips and 9 reps on the rows. Followed by front lateral raise to overhead
extension superset with straight arm lat pulldowns for 4 sets. Reps were around
10 for both. And lastly, L-lateral dumbbell raises superset with face pulls for
4 sets. 10 reps for the raises and 20 reps for the face pulls. Brisk walk wasn’t
done today because my lower body didn’t feel sore and I was lazy.
Miscellaneous
I need to be diligent about foam rolling. Just take a little
bit of time each day to roll. Don’t become lazy and neglect this.
Diet
Preworkout/breakfast: 2 scoops protein, creatine, 4 eggs and
2 slices of white bread. 1 cup kopi o kosong ti loh before hitting the gym.
Postworkout/lunch: 1 scoop protein, claypot noodle with mince
meat and fish soup, 2 persimmons.
Teabreak: 4 eggs with 1 slice of cheese omelette.
Dinner: Swenson’s mega burger or whatever it’s called.
Supper: 2 scoops protein and 1 scoop full cream milk powder.
