Wait…There.

- Barbell front squats, 26.4kg, 10 reps, 3 sets

- Seated rows, 40.8-45kg, 8-10reps, 4 sets

- Machine bicep curls, unknown, 6reps, 3 sets

- Dumbbell bicep curls, 5-6kg, 10reps, 3 sets

Went to the gym during lunchtime. This gym is weird, some weight plates on the machines aren’t labelled, so you don’t know how much you’re lifting. And if you compare with my previous “Back and Biceps” workout, I could do them much heavier (abt 5kg) than what I did today. I think everything is wrongly labelled here at the Tampines gym compared to the one at Jurong West. They seem much heavier.

- Barbell upright rows, 12 reps, 26.4kg, 3 sets

- Dumbbell shoulder press, 7-10 reps, 11kg,  4 sets

- Dumbbell side delt raise, 6-8.5kg, 10-12 reps,  4 sets

The next time I do this routine, I’m gonna start with the dumbbell shoulder press first followed by the barbell shoulder press.

Probably I was hitting my chest too often with little time for it to recover,or that I forgot to progressively increase my weights. The one good thing about working with barbells is, you can increment the weights in good fashion; 1.25kgs, which is not too heavy nor light.

Gonna eat some breakfast and consume my mass gainer!

- Barbell decline bench press, 30-35kg, 8-10 reps, 4 sets

- Barbell incline bench press, 25-35kg, 8-10 reps, 3 sets

- Machine vertical bench press, 36kg, 10 reps, 1 set (Just to make sure I tired out my muscles hahaha!)

That was it. No spotter for me :( I need a gym partner, boohoo. You could see that the weight progressively decreased as I moved along, because my muscles were tired and I didn’t have a spotter partner to assist me through the reps. But it’s okay, maybe the next time I hit my chest, I’ll start with the inclined first so I can give it more of a workout and go heavier.

Today’s my rest day, so thought I’d do a writeup. I ordered off The Supplement Warehouse (TSW.com.sg) because I wanted to supplement my daily calorie intake. I need to consume about 2100 calories per day, and right now I am undereating. I don’t usually eat a heavy breakfast, maybe a cream cheese bun or nothing at all. Then I’ll have lunch which consists of rice + meat + vege, and then no food till dinner when I reach home at about 8pm.

I intend to use a scoop of True Mass in the morning, and another during tea time. Recommended serving is 3 scoops at once, 1 serving per day. In my opinion, that is just an overkill. I did 2 scoops and the result was an ass thick milkshake and my stomach felt bloated thereafter.

My first impressions: Visually stimulating product, powder is filled (not to the brim) but the bottle is full (unlike Ultimate Nutrition’s Prostar 100 Whey Protein). I’m not sure why, the weight should be the same, but this is just my opinion.
Other than that, taste wise ermm, it takes some getting used to. I ordered the Chocolate flavour. It tastes wheaty and peanut-butterish. Online opinions rated this flavour with raving reviews, but honestly I think they’re overrated. It’s okay tasting, not as great as my UN’s Prostar Vanilla, but I can get by it. When you take something for nutrition, and you’re desperate, you don’t really care about the taste.

It’s effectiveness? I don’t know yet. I only received the product yesterday, and that was when I started consuming it. I’ll have to wait and see if I do gain any noticeable muscle mass or weight gain over the next few weeks. I bought a digital weighing scale, so now I can monitor real closely.
Currently I weight about 68.1kg in the mornings before breakfast, and throughout the day I maintain about 69-70kg.

Till next time.

- Barbell upright rows, 12 reps, 24kg, 4 sets

- Dumbbell shoulder press, 10-12 reps, 11kg, 4 sets

- Dumbbell side delt raise, 6-8.5kg, 8-12 reps, 5 sets

And…. oh mmm geeeee.

(Source: skinny-dreamin, via nycveganfitness)