CallmeZen training log

[CallmeZen]

leave in.fridge also.can! just microwave it before eating. if not make plain ones then leave im fridge then use sauce

Any sauce you recommend that could drizzle right before consuming? Took a look at the garlic pepper, black pepper from ntuc yesterday when doing grocery. But it's high in sugar content.

 

[BeaRzwalken]

Any sauce you recommend that could drizzle right before consuming? Took a look at the garlic pepper, black pepper from ntuc yesterday when doing grocery. But it's high in sugar content.

sugar content on which? sorry to hi-jack haha I want to start preparing own meal so need some intros on the herb and spice

 

[galapogos]

sugar content on which? sorry to hi-jack haha I want to start preparing own meal so need some intros on the herb and spice

Most pre-made sauces will have sugars. Herbs and spices are either dry or fresh, and those will be 0 calories.

For sauces, just look at the label. There will probably not be many 0 sugar/calorie options though. You can try mixing mustard with lemon, that works quite well as a salad dressing, and perhaps on seafood/chicken, but not sure how it'd work on red meat. If you like hot stuff, tabasco sauce is another option.

 

[BeaRzwalken]

Most pre-made sauces will have sugars. Herbs and spices are either dry or fresh, and those will be 0 calories.

For sauces, just look at the label. There will probably not be many 0 sugar/calorie options though. You can try mixing mustard with lemon, that works quite well as a salad dressing, and perhaps on seafood/chicken, but not sure how it'd work on red meat. If you like hot stuff, tabasco sauce is another option.

Thank you Chef gala!

 

[stoneblackdragon]

once u prep the chicken breast store in fridge. you can go subway style. slice tomato lettuce fruits etc..

marinate in teriyaki sauce etc those japanese sauce found in cold storage. not too particular cause its just carb + protein and i take with some rice also.
but carb concious then have to see. maybe soy sauce, there a type called liquid aminos (just protein) soy sauce at cold storage

 

[CallmeZen]

haven't been logging but still going to the gym.

previous workouts

squats

warmup + 75kgx5 85kgx5 95kgx10

bench

warmup + 55kgx5 60x5 70kgx5

deadlift

warmup+ 105kgx3 115kgx3 130kgx4!!!!!!
pullup 7/5/4/4/2 1:30 rest interval
db row 16x8 18x8 20x10

tried 132.5kgx1 just for fun.

ohp

warmup+ 35x5 40x5 45x8

tried 47.5. only managed 3 rep. kinda funny managing 45 for 8-9reps and 47.5 for only 3.

squats

warmup+ 75kgx5 90kgx3 100kgx8

benchpress

warmup+ 60kgx5 70kgx3 75kgx4+1(with spotter's help)
db chest press 16kgx3x12


slight note;

benchpress kinda stagnant/decreasing despite ohp's getting up. gonna try some accessories or some 5x10 60% ohp work. squats still not a problem. loving deadlifts day.

 

[CallmeZen]

Deadlift

Workset
95kgx5
105kgx5
120kgx4

Pull up
7/4/5/3/3

db row
20kgx8

ohp
workset
40kgx5
45kgx3
47.5kgx8!!!!

seated lateral raises
4kgx8
6kgx8
8kgx10
6kgx12
4kgx15

previously tried 47.5, only managed 3. Could do 8 now! Deadlift increasing, Ohp increasing but bench seems stagnant. Gonna try and find out the issue.

 

[CallmeZen]

Squats

Warmup + 85x5 95x5 105x5

Bench press

Warmup + 60x5 70x3 80x1
db press 16x5x10

only managed 1 rep for 80. Sian. Kinda stagnant despite Ohp and dl going up.

 

[CallmeZen]

My middle back and a bit of of the side are feeling some doms today but not the chest after yesterday bench press. I arch my back a little, back tight, ass on the bench feeling nothing on the chest today, just doms on the back.. Something is wrong..?

 

[CallmeZen]

fell sick, missed wednesday workout, combined dl and ohp today..

bloody flu.

dl

105x5 115x3 130x3

trying to reset my footing after second rep, the bar moved.

pull up

7/5/4/4

ohp

40x5 45x5 50x4

facepull

19.25x5x5 5sec hold.

 

[CallmeZen]

school gym only opens at 11..

went to yck clubfit.

skipped deload week, so trying my 1rm for squats

workset

75x5 85x5 95x8 120x1

 

[CallmeZen]

Took a break from gym, working for IT show as well.

Back today and major disappointment.

Nice lunch before workout, but crap everything feels heavy.

Deadlift workset

95x5 115x5 125x5 struggling to get 5 reps.

Ohp workset

30x5 40x5 45x5x2
25x5x10

45 felt like 50 when I previously managed 8 rep on 45... Damn sad.

Truing chinup, managed 7/4/4.
Pull up 7/5/6

able to do around 12 reps for pull up now. Gonna try some weighted pull up or pull to chest pull up.

Waiting for enlistment now...

 

[CallmeZen]

bench workset

50x5 60x5 70x5 75x3 80x1 70x5

something not quite right w my form I guess. Constantly feeling more front delts and literally nothing on the chest.

squats workset

80x5 90x5 100x6

can feel the drop in strength quite a bit. was squatting 100x8 previously..

 

[CallmeZen]

some running today, trying to get pass the 12min20sec mark to pass my napfa...

wanted to go for 6 sets of 30sec sprint, 60sec jog.

ended up with only 4 sets of 30sec sprint then slow jog already.

time to start conditioning.

might increase set to 30sec sprint 100sec jog.

gotta start somewhere.

 

[CallmeZen]

Deadlift workset

95x5 105x3 120x3 135x2

damn. Only 2 reps for 135. First rep was nice. Wasn't really feeling the 2nd rep. Ending up with a crap form.

Ohp workset

35x3 40x3 45x5

Extras cause I only did 5 for 45, previously managed 8.

45x5 47.5x3 50x2

L lateral raise
3x8kgx15

Whey running low, pay is in a months time. Fuark.

 

[CallmeZen]

Squats work set

85x3 95x3 105x8

Yayy. So happy I hit 8 rep for 105. Right adductor and knee feeling cranky. Not enough foam rolling on the adductor I guess.

Wanted to do 5x10 60kg squats. Only did 2x10 60kg squats. Almost died.

Bench work set

55x3 65x3 75x5

Only managed 5 for 75. Hopefully can hit 3 or more rep for 80 next bench workout.

Did 5x10 40kg.

 

[CallmeZen]

Deadlift work set

105x5 125x3 140x1,1

Did 2 single of 140. First single form was crap. Decided to give it another go.

Ohp

40x5 45x3 50x4

+1 rep on Ohp from the previously cycle. Slight improvement. Wanted to go for 5 reps.

 

[soteyh]

Squats work set

85x3 95x3 105x8

Yayy. So happy I hit 8 rep for 105. Right adductor and knee feeling cranky. Not enough foam rolling on the adductor I guess.

Wanted to do 5x10 60kg squats. Only did 2x10 60kg squats. Almost died.

Bench work set

55x3 65x3 75x5

Only managed 5 for 75. Hopefully can hit 3 or more rep for 80 next bench workout.

Did 5x10 40kg.

Wa, do squats and bench on same day, sure shack!

 

[CallmeZen]

Wa, do squats and bench on same day, sure shack!

haha, it's actually quite all right, but bench is stagnant.. no idea how to improve also. ohp increasing but not bench. probably tricep issue.

 

[CallmeZen]

Squats work set

90x5 105x3 115x3 115x2

1st set of 115 can definitely get 1 more rep.
tried to film another video of my 2nd set, but the gym instructor thought I left my phone there and forgotten. Sian half.

Bench press

60x5 70x3 80x2

Did 70 X 5 sets of 3s after 80x2.