FroztSpectre's Workout Log

FroztSpectre · May 1, 2011

Note:
I'm small, tiny. Just beginning to start on my first "3 days a week gym session".
Previously, i only went gym like once a week to once per 2-3 weeks =S

Age: 17, soon to be 18 in 6months time.
Height: 163CM
Body Weight: 55KG~
Waist: 73.5cm~

Appearance as of May 1st 2011/May 5th

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

Training Log:
April 28th 2011

Venue: Tampines Clubfitt Gym [Above Swimming Complex]
Time: 9.30am

Sets x Reps

Squats:
5x5 20KG a Side

Bench Press:
1x5 10KG a Side
1x5 12.5KG a Side
1x5 15KG a Side
2x5 22.5KG a Side

Barbell Rows:
5x5 10KG a Side

-----------

Extras:

Deadlifts:
1x1 35KG a Side
4x1 30KG a Side

Dumbbell Seated Isolation Curl:
1x8 16kg Right Arm
1x8 16kg Left Arm

Extra Notes:
First time doing SL5x5, didn't read fully about it... So abit screwed up for this day.

FroztSpectre · May 1, 2011

May 1st 2011

Venue: Clementi Clubfitt Gym [Clementi Stadium]
Time: 10.45am

Sets x Reps

Squats:
1x5 Empty Bar [Warmup]
1x5 10KG a Side [Warmup]
5x5 20KG a Side [Actual]

Overhead Press:
1x5 Empty Bar [Warmup]
1x5 5KG a Side [Warmup]
5x5 7.5KG a Side [Actual]

Deadlifts:
1x Empty Bar [Warmup]
1x 10KG a Side [Warmup]
1x5 20KG a Side [Actual]
---

Extras after finishing 1x5 Deadlifts

Deadlift:
1x 40KG a Side [Not proper when going down]
1x 42.5KG a Side [Not proper when going down]

Barbell Curls:
2x10 8.75kg a Side
1x8 8.75kg a Side

Extra Notes:
First time doing Overhead Presses, not sure how much i should go for...
Oh, my Squats weight remained the same because of muscle sorenes... Didn't want to attempt something higher.

derrickgyn · May 1, 2011

Wah waist very small..

Strong OHP considering your weight!

ROCKET LAUNCHER · May 1, 2011

wah your deadlifts progressing quite fast
OHP stronger than me already

keep it up!

FroztSpectre · May 1, 2011

derrickgyn said:
Wah waist very small..

Strong OHP considering your weight!

Eh paiseh typo LOL.

FroztSpectre · May 1, 2011

ROCKET LAUNCHER said:
wah your deadlifts progressing quite fast
OHP stronger than me already

keep it up!

Paiseh epic typo.
Was talking on phone just now... Talk about target until write target =.=

Byakuya · May 1, 2011

nice. stay lean frozt zeh zeh

FroztSpectre · May 3, 2011

May 3rd 2011

Venue: Tampines Clubfitt Gym [Above Swimming Complex]
Time: 3.38pm

Sets x Reps

Squats:
1x5 Empty Bar (Warmup)
1x5 10KG a Side (Warmup)
5x5 22.5KG a Side

Bench Press:
1x5 Empty Bar (Warmup)
1x5 10KG a Side (Warmup)
5x5 18.75KG a Side

Barbell Rows:
1x5 Empty Bar (Warmup)
5x5 15KG a Side

-------

Extras:
EZ Barbell Curl
3x10 7.5KG a Side

Wide Grip Pullups:
1x12

------
Diet:
[Warning, "Sh!t" diet ahead.]

Breakfast(8am): 1 piece of bread. 1 Mouthful of HL Chocolate Milk
Brunch(11am): Chicken Cutlet Rice
Lunch(3pm): $1 worth of Chicken meat, no rice. 200ml of Magnolia Fresh Milk.
Dinner(7pm): Fried Rice + 1 egg, 1/3 of horfan. 1 packet of Ice Milo

Yxy · May 3, 2011

wow, how did you manage to buy ONE dollar worth of chicken meat??

FroztSpectre said:
Breakfast(8am): 1 piece of bread. 1 Mouthful of HL Chocolate Milk
Brunch(11am): Chicken Cutlet Rice
Lunch(3pm): $1 worth of Chicken meat, no rice. 200ml of Magnolia Fresh Milk.
Dinner(7pm): Fried Rice + 1 egg, 1/3 of horfan. 1 packet of Ice Milo

ROCKET LAUNCHER · May 3, 2011

your benchpress stronger than me already sia

anyway i hope you are doing the full range of motion (bar touches or a few inches away from chest at the eccentric) otherwise you just shortchange yourself

just don't be one of those half-rep heroes

FroztSpectre · May 3, 2011

Yxy said:
wow, how did you manage to buy ONE dollar worth of chicken meat??

My friend buy $3 chicken rice, i told the uncle add chicken meat, but put in another plate. Paid $4 in total =P

ROCKET LAUNCHER said:
your benchpress stronger than me already sia

anyway i hope you are doing the full range of motion (bar touches or a few inches away from chest at the eccentric) otherwise you just shortchange yourself

just don't be one of those half-rep heroes

I nearly killed myself at my 2nd set, 5th rep when my spotter not watching, cannot put back the bar, lose balance and it fell on my hip there. Heng it's only 57.5kg LOL. Or else see me in newspaper already.

EH **** I WRITE WRONG NUMBER AGAIN!

My math sucks =.=

15 + 2.5 + 1.25 become press 20 + 2.5 + 1.25 =.="

KinoChoco · May 3, 2011

looks like a cutting diet to me. and u'r already very low in bf %, means u run the risk of breaking down muscles everyday... :s16:

i have a friend around your height and weight, weight and body size stalled for few months, yet strength improves, went from 50kg bench press to 90~ bench x5.
and yes, look the same, i cant notice any chances in hes physique.
and i dunno whats your goal, u shd really improve your diet unless your goal is purely gain strength... / or to get super ripped 50kg africa body. :s12:

FroztSpectre · May 3, 2011

KinoChoco said:
looks like a cutting diet to me. and u'r already very low in bf %, means u run the risk of breaking down muscles everyday...

i have a friend around your height and weight, weight and body size stalled for few months, yet strength improves, went from 50kg bench press to 90~ bench x5.
and yes, look the same, i cant notice any chances in hes physique.
and i dunno whats your goal, u shd really improve your diet unless your goal is purely gain strength... / or to get super ripped 50kg africa body.

That's how much i can eat with $3.50 per day lol.
Excluding Dinner.

Occasionally might have extra cash from selling gold in game, then i'll eat more.

[And i thought i eat alot already =X]

KinoChoco · May 3, 2011

FroztSpectre said:
That's how much i can eat with $3.50 per day lol.
Excluding Dinner.

Occasionally might have extra cash from selling gold in game, then i'll eat more.

[And i thought i eat alot already =X]

hmm add the rice into your 3pm lunch?
try camel roasted peanuts and full cream UHT milk (get those cheapest/discount)
could push up your calories abit, and its the cheapest option.
but oh well, if really cant squeeze the money out for these, i also cant help liao :x

Bear943 · May 3, 2011

FroztSpectre said:
That's how much i can eat with $3.50 per day lol.
Excluding Dinner.

Occasionally might have extra cash from selling gold in game, then i'll eat more.

[And i thought i eat alot already =X]

You could consider adding whole milk UHT ones cost 3 bucks plus for 2 litres. Easy way to up calories if you are lactose tolerant. A dozen eggs work as well. $1.70 or so a dozen ust hard boil them n eat em whenever you can.

FroztSpectre · May 3, 2011

KinoChoco said:
hmm add the rice into your 3pm lunch?
try camel roasted peanuts and full cream UHT milk (get those cheapest/discount)
could push up your calories abit, and its the cheapest option.
but oh well, if really cant squeeze the money out for these, i also cant help liao :x

Ahhh, wanted to do that. But scared later too full and puke in gym =S

Bear943 said:
You could consider adding whole milk UHT ones cost 3 bucks plus for 2 litres. Easy way to up calories if you are lactose tolerant. A dozen eggs work as well. $1.70 or so a dozen ust hard boil them n eat em whenever you can.

May i know what's UHT milk? Any examples?
I do buy HL Milk 2 litres nowadays. Cost $5.55 for 2 litres. (Paid by my aunt lol, but only 2 litres per week =.=)
I'm very lactose tolerant, can drink up to 1litre in 1 day without diarrhea.

As for hardboil eggs, i'm planning on doing that.
Buying 30 eggs and eating 2 per breakfast.

Bear943 · May 3, 2011

dutch lady, magnolia, marigold etc I am now taking 2 litres of HL a day and some UHT milk at night.

KinoChoco · May 3, 2011

FroztSpectre said:
Ahhh, wanted to do that. But scared later too full and puke in gym =S

May i know what's UHT milk? Any examples?
I do buy HL Milk 2 litres nowadays. Cost $5.55 for 2 litres. (Paid by my aunt lol, but only 2 litres per week =.=)
I'm very lactose tolerant, can drink up to 1litre in 1 day without diarrhea.

As for hardboil eggs, i'm planning on doing that.
Buying 30 eggs and eating 2 per breakfast.

0.0. so 3pm was your pre workout meal? u should add in carbs for sure.
have your pre workout meal 90 mins before workout, wont puke la haha..

FroztSpectre · May 3, 2011

Bear943 said:
dutch lady, magnolia, marigold etc I am now taking 2 litres of HL a day and some UHT milk at night.

Ah nice, i guess i could take Marigold HL Milk then =D

KinoChoco said:
0.0. so 3pm was your pre workout meal? u should add in carbs for sure.
have your pre workout meal 90 mins before workout, wont puke la haha..

Hmmmm, would be possible on next tuesday. End school on 1pm, and previous break will be around 11am. Should be able to take preworkout meal around 90mins-120mins.

FroztSpectre · May 5, 2011

May 5 2011
Venue: tamp clubfitt gym
Time: 9.35am

Squats
2x5 empty bar (warmup)
5x5 22.5kg a Side

Overhead press
1x5 empty bar (warmup)
1x5 2.5kg a Side (warmup)
1x5 8.75kg a Side
1x5 7.5kg a Side
3x5 5kg a Side

Deadlifts
1x5 empty bar (warmup)
1x5 10kg a Side (warmup)
1x5 22.5kg a Side

Extras:
Deadlift
1x3 30kg a Side

1x16 pullup
1x4 pullup

[don't know what happen to my overhead press lol.]

----
Diet:
8am(preworkout): 1.5 eggs, 1pc peanut butter bread, 1 cup milk
11.50am(postworkout): 1 plate chicken rice upsize
(lol havnt night yet

)

FroztSpectre's Workout Log

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