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Vofzxy log: finally...

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Old 06-07-2014, 09:11 PM   #1
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Vofzxy log: finally...

ok guys,

0) edit out

1) Thanks you for all the replies guys =) = )
a. acupuncture muscle relief
b. Sg weightlifting Fed
c. Eating in an office job :\

2) i DEFINITELY need to gain weight
3) my legs shrunk, its hard to DL 120kg, squat 120kg and can't bench 80kg =(
4) i have tight muscles to fix, things to learn and improve,
edit: work on my weak core.

4) i will TRY to remember to post my log up

5) Joshua Lim - YouTube
i rather you not post any comments on the youtube page cause i bo chap them de.
its a pain in today's age to transfer 1080p files over whatsapp, Line, FBM... blah
so this is the easiest way for my crossfit friends to feedback
I will blush if you say hi to me at the gym

6) edit out

7) sincere gratitude to all are trying to digitally push me

Last edited by vofzxy; 03-08-2014 at 10:06 PM..
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Old 06-07-2014, 09:14 PM   #2
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CHOPE with 16 chars
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Old 07-07-2014, 11:20 PM   #3
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please correct me if the names are not what they are

pull up + toes-to-bar
15 + 12, 12 + 10, 10 + 10

lat pull down + NG low row (weight per side)
45kgx12 + 20kgx10
50kgx12 + 20kgx10
55kgx12 + 20kgx10

DB alt bicep curl
16 kg x 12 x 2
16 kg x 10 + 12 kg x10 + 8kg x 12

.cable bicep curl .............+ single arm cable bicep curl LOL
[flat handle bottom up......+ single arm handle, handle at the top, 1 side only ]
7.5kg x 12 + 5 kg x 10
12.5kg x 12 + 5 kg x 10

rope climb machine + incline pull up (legs elevated) [see: http://www.exergamefitness.com/resou..._climber_1.jpg ]
30 secs + 12 x 5

830: 1 cup oats + nestum
1000: 2 x ON whey
1230: $4 chicken rice breast, ate half rice
1730: you mien
1830: 1 x Xtend
1930: 1 x assault
2100: 2 x ON whey
2230: 1 bowl rice**, 2 L drumstick, some bean sprout

**chicken rice bowl is a standard unit LOL

cheers
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Old 08-07-2014, 10:59 AM   #4
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You're too reliant on protein supplements & you're not getting enough real food.
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Old 08-07-2014, 10:35 PM   #5
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You're too reliant on protein supplements & you're not getting enough real food.
dont really know what to eat liao LOL
Edit: wait till weekend diet, LOL i'll get kicked out of the forum

Last edited by vofzxy; 08-07-2014 at 10:51 PM..
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Old 08-07-2014, 11:03 PM   #6
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Squat leg, epic sad form. disappointed MUCH!

Squat machine (waiting for squat rack)
45 kg x 10
55 kg x 10 x 2

SQUAT !
60kg x 10
BELT ON !, 100 kg x 8 , 8, 10 (wobbly), 8
BELT ON !, 60 kg x 8. BAD !

lower back seem to spasm liao, probably not warm up enough,
up gear too fast from 60 to 100.

static lunge + knee raises
12 , 12 x 3

Cleans: 40 kg x 8 x 3

0830 1 X true mass, cereal + low fat milk
1000 2 X ON
1200 fried chicken with rice (never going back that place again)
1430 cereal + low fat milk
1615 2 X ON
1815 1 cup brown rice + few slices of beef [last night dinner]
.......forgot to buy food LOL

EDIT: wah low, mum cook brown rice + meat ball

wow, last night 1 am so hungry, this morning woke up "starving" lol

thank god i am getting paid tmr !
i think its time to eat $12 of chicken rice (half rice) everyday !
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Old 08-07-2014, 11:37 PM   #7
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Nice gym man... What's wrong with it? Looks great.
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Old 08-07-2014, 11:45 PM   #8
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Nice gym man... What's wrong with it? Looks great.
expensive, probably one of the highest in SG lol
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Old 09-07-2014, 03:15 AM   #9
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Too messy for a log. Look how others log their workouts and keep it that way. Much neater, don't know what am i reading here.
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Old 09-07-2014, 11:19 PM   #10
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Too messy for a log. Look how others log their workouts and keep it that way. Much neater, don't know what am i reading here.
note.
cheers
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Old 09-07-2014, 11:43 PM   #11
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bench press
60 kg x 10
60 kg x 10
65 kg x 10
75 kg x 10 + 60 kg x 8

flat DB press + push up
22kg x 10 + 15
22kg x 10 + 15
22kg x 10 + 15

push up + dips
15 + 6 x 4
dips not very well done IMO

cable chest fly "down the rack", from 6 plates to 1 plate
6 x10 + 5 x 10 + 4x 10 + 3x 10 +2x 10 + 1 x 12

tricep rope pull down + 1 min plank
12.5 kg x 12 + plank
15 kg x 12 + plank
20 kg x 12 + plank

ball slam + leg raises
12.5 kg x10 + 10 x3
leg raises not very well done at all

40 decline crunch.
---------------------------------

0830 1 cup coats + nestum
1030 2 X ON
1200 chicken katsu
1430 1 x Xtend
1730 - 1830: 2 cup rice + meat ball (last night dinner, eat slowly)
2100: 2 X ON
2230: 1 cup rice, 1 carrot, 0.5 potato and some chicken LOL

good night =)
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Old 10-07-2014, 11:36 PM   #12
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foam roller + rumble roller: 1 hr.
----------------

o830: cereal
1330: 2 x ON + $4 chicken breast meat rice, ate half rice
1530 2nd packet $4 chicken rice, ate half rice
1700: 1 x Xtend
2100: char siew rice
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Old 11-07-2014, 12:51 AM   #13
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foam roller + rumble roller: 1 hr.
----------------

o830: cereal
1330: 2 x ON + $4 chicken breast meat rice, ate half rice
1530 2nd packet $4 chicken rice, ate half rice
1700: 1 x Xtend
2100: char siew rice
been wanting to ask this for awhile, are you cutting or something?
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Old 12-07-2014, 01:16 AM   #14
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been wanting to ask this for awhile, are you cutting or something?
WAH i 65kg only leh....
if i cut, i can just don't gym hahaha
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Old 12-07-2014, 01:25 AM   #15
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Bent over row
40kg x 12
50kg x 12
60kg x 12
70kg x 10

hanging knee raises
10 x 3

back extension
5 kg x 10 + BW x 10
10 kg x 15 + BW x 10
10 kg x 15 + BW x 10

back extension on BOSU/ "Superman" + 1 min plank
12 + 1 min x 3

russian twist + rumble roller on lower back
12 kg kettle bell x 10 each side
8 kg kettle bell x 10 each side
12 kg kettle bell + 8 kg + bw x 10 each side

lower back felt so good, reliving from all the tension LOL

-------------------------

0830 chai latte + 1 muffin, lousy store and cost me $10 !!!
1030 2 X ON
1200 CAI FAN ! steam egg, vege and spring onion pork, finally not breast meat
1715 1 bowl white rice, pork slices, quarter carrot [packed last night dinner]
2030 1 bowl white rice, pork slices, quarter carrot [heat up in office before going gym, ate as post WO]
2100 1 x Xtend
0130 hungry haha
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