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asianbabe's PAL transformation


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First off day of the week. Energy levels are pretty low.. not much else, so I'll post my diet..
  • Oatbran, whey, banana, avocado
  • Huge Stir-fry - broc, cauliflower, zucchni, tomato, carrot, olive & sesame oil, banana/whey shake
  • Rest of the stir-fry, grilled barramundi, efas
  • bbq chicken, avocado, efas

~1500cals 135pro 135carbs 55fat 40fibre

I'll try to jazz up this log with some funner stuff soon, but right now I'm just not in the mood, and I'm sleepy.
 
asianbabe said:

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First off day of the week. Energy levels are pretty low.. not much else, so I'll post my diet..
  • Oatbran, whey, banana, avocado
  • Huge Stir-fry - broc, cauliflower, zucchni, tomato, carrot, olive & sesame oil, banana/whey shake
  • Rest of the stir-fry, grilled barramundi, efas
  • bbq chicken, avocado, efas

~1500cals 135pro 135carbs 55fat 40fibre

I'll try to jazz up this log with some funner stuff soon, but right now I'm just not in the mood, and I'm sleepy.
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I hear ya on the sleep thing.. dude you're lucky... that meal plan sounds soo good.. kick some ass dude, you got some stiff competition on other boards. :numbered:
 
hey RA! damn.. I have no idea how anyone else is doing, I read rodja's that's about it really :/ ....are you offering to be my spy? :D

Oddly I have been waking up at 4am for the past few days.. this morning was a refreshing 8am

Easy.. ain't nothing drrty in here! :p


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Monday workout: Back/shoulders
  • assisted pullups 4x10
  • db shoulder press 3 sets 10,9,9 x 9s
  • db row 3x12x9s
  • skullcrushers 3x12x12.5
  • shoulder machinie 3x8x30
  • cable rows 3x12x22.5
  • upright rows 3x12x10
  • assisted dips 3x12
  • abs 3x15
  • hyperextensions 3x12
  • cardio: 40min incline walk

Worked a lot on form today, and weights are significantly lower, trying to get out of the 6-10range and into 8-12 for most exercises.. finally mustered up the courage to take 2 rpm pre-workout with 3caps incarnate, it didn't "wow" me as much as others have raved.. maybe I need a higher dosage, nevertheless workout was pretty fine.
 
I need like... a week before I can spy for ya :( :rant: but ya sure.. lol Nem and WH on DA should be good competition, especially Nem, he's insane! (that means you need to push it to win!)
 
South Island huh? I'll check it out.. I have a short while to get stuff lined up.. but thanks for the help.


Cheated, like foodwise? Orrr..... on RPN? :D
 
:wave:

Long time no say hi! Still hitting it really hard I see glad to see nothing had changed in that sense. Good luck picking out a school!

:head:
 
Hellooo everyone... yes lacking in updates, but I haven't been slacking much I promise!!!


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Wednesday: Shoulders, chest and Legs
Db presses 10kgs
Side raises, upright rows with wide grip, cable rear raises
Legs were leg press and front squats
Calves - on the legpress and seated
Chest - db incline presses - 12kgs, cable presses
Ab work

Thursday: Back and arms
Back: Pulldowns, pullups (with some assistance), underhand bb rows, machine rows
Triceps: Dips, standing db extensions
Bis: BB curls
Some hyperextensions for lower back
Cardio:40min walking

Friday: OFF day
Did a lot of pushup practice at home.. with varying stances.. alternate, elevated ball, diamond, knuckles, triceps, claps (can't do these properly :(, only on my knees.. i tried on my toes and feel flat on my boobs.) For some reason my lats are sore from all that.

Saturday: Cardio - 30min elliptical levels 5-15, some forward, some backward.. heart rate shot up a lot, maybe too much for the morning, but today I started 2 caps of Leviathan again. I was firey!! Not in the mood for pansy cardio!!
Treadmill- incline walking.


Time to tighten up the diet! Training will be mainly focused on back and shoulders.. they need a lot of improvement :rant:
 
I have been wondering what the lack of updates has been. There is very little that needs improvement...
 
Wassup rodja, congrats on being a new sponsored athlete!! Woooooooo!! :dance:



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Sunday workout - Upper

db shoulder presses 10kg up to 10reps
light military press, with underhand rows 12 reps - 20, 25kg
close grip bb bench up to 30kg for 7 reps
light back machine rows
db incline presses 14kg 8,6,5
db tricep extensions 6kg 15reps
lat pulldown 30kg 12-15
abs
cardio: 40min elliptical, levels 8-15

Had a great one today, most of the time I do love my gym, and the gang is still going strong :) despite a few semi-creeps who didn't want to hear me say no to their invitation to the steam room :rolleyes:
:mad:
 
asianbabe said:
Wassup rodja, congrats on being a new sponsored athlete!! Woooooooo!! :dance:



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Sunday workout - Upper

db shoulder presses 10kg up to 10reps
light military press, with underhand rows 12 reps - 20, 25kg
close grip bb bench up to 30kg for 7 reps
light back machine rows
db incline presses 14kg 8,6,5
db tricep extensions 6kg 15reps
lat pulldown 30kg 12-15
abs
cardio: 40min elliptical, levels 8-15

Had a great one today, most of the time I do love my gym, and the gang is still going strong :) despite a few semi-creeps who didn't want to hear me say no to their invitation to the steam room :rolleyes:
:mad:
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awesome! lol I had some dude ask me to go to the sauna with him and strip down.. I was like uh no, (I was sitting here makin out with the desk girl when he first saw me.. and he asks anyways?) anyways.. he got like seriously mad.. haha now he pretends he straight when he talks to me.. "ya I'm dating this new girl now and blah blah blah" and I'm kinda like.. ya.... umm sure man. LOL

Workout looks good dude, keep it up!
 
I need cliff notes, I do not have time to read through all these pages :mad: Are we there yet ? I need pictures, and not crooked ones where I injure my damn neck either :toofunny:
 
nycste said:
it aint easy man. if it was id not be single all the time
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huh? dude.. lol.. wow.. you know how easy it is to pick up women?... sigh.. eh personality is everything bro, either you have it or ya don't, looks are just a big plus.. it's hard to express personality over the internet if ya ask me.. I'd rather see someone go after em, decide if I like them or not after I talk to em, and go from there.. Dude.. PM me your email, I'll send you something you will enjoy.
 
asianbabe said:
Had a great one today, most of the time I do love my gym, and the gang is still going strong :) despite a few semi-creeps who didn't want to hear me say no to their invitation to the steam room :rolleyes:
:mad:
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whew there was a momentary fantasy shot to heck. Its a nice mental picture anyhow :)
 
Lol.. please don't tell me about your fantasies!!!

FitnFirm, not much new is in here, same old banter! Thanks for checking in on me!


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Monday workout: BUTTTTT BLASTER!!
  • db stationery lunges 2x12
  • db step ups 2x12
  • db bulgarian squats 3x12
  • bb front squats 2x10
  • leg press 3x10
  • lying hamstrings (one legged) 2x15
  • assisted dips 3x10
  • skullcrushers/cg bench 2x12
  • 1 set hyperextensions
  • cardio: 40min elliptical (levels 5-15)

Great energy today! Weights for dbs ranged from 6-12kg. Worked a lot on getting nice, deep and slow on them (I'm talking about lunges and squats and presses you drrty minded peeps)!
Lots of unilateral work today for a change, definitely more challenging and time consuming.. all those lunges killed me. Elliptical is so much fun.. time flies by, I switch it up a lot during the 40mins.. light, front, backwards, intervals, heavy steady state, some recovery.. its all good. :) I better see results soon :mad:

Everyone is telling me I should get a tan. I am still pretty ghostly white. But I don't wannaaa get one! I don't want to be snakeskin wrinkly when I'm 25 :o
 
I am one of the few lucky ones that never really has to tan. I just go running outside once or twice a week and I am tanned within a few weeks. I never understood why people in TX go to tanning booths when it is warm and sunny for the majority of the year.
 
FitnFirm said:
beef up them numbers man !!!!! You gots to get some musckles and soon ! :D
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Yes mum!

Rodja said:
I am one of the few lucky ones that never really has to tan. I just go running outside once or twice a week and I am tanned within a few weeks. I never understood why people in TX go to tanning booths when it is warm and sunny for the majority of the year.
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dayum.. +1 more reason to go to Austin ;)
 
Austin is a great town Liv. I want to get some property there when I am ready. You should definitely consider going there.

Rodja, I'm starting to do more MMA training now. I need to talk to you eventually. :D
 
Ubiquitous said:
Austin is a great town Liv. I want to get some property there when I am ready. You should definitely consider going there.

Rodja, I'm starting to do more MMA training now. I need to talk to you eventually. :D
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Ubi speaks the truth. Austin is awesome.
 
Muahahhaha I would say damn you all!!!

BUT.. I have not tried half of these things so I cannot have a craving for them, sorry. :p

Nice try?

I must say I do like cheesecake... maybe a picture of that balaclava one will make me want to eat it... balklava? Balaclava.. eat this before a robbery coz when you're in prison you won't get any??
 

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Tuesday workout: BUTTTTT BLASTER!! (cardio stylz)

5min warmup row
30min stepper
15min high incline walk.

That's it for today:bruce2:
 
asianbabe said:
Muahahhaha I would say damn you all!!!

BUT.. I have not tried half of these things so I cannot have a craving for them, sorry. :p

Nice try?

I must say I do like cheesecake... maybe a picture of that balaclava one will make me want to eat it... balklava? Balaclava.. eat this before a robbery coz when you're in prison you won't get any??
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Baklava is a Greek pastry made from phyllo dough, nuts (usually walnuts or pistachios), and honey. I had it once when I went to Houston and I made myself sick eating it because it was too delicious to stop eating it.
 
Rodja said:
Baklava is a Greek pastry made from phyllo dough, nuts (usually walnuts or pistachios), and honey. I had it once when I went to Houston and I made myself sick eating it because it was too delicious to stop eating it.
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Actually I believe I have tried it before. My friend introduced it to me, they sold it at the kebab shop? It's like this little piece of pastry literally soaked and dripping in syrup and sugar. Really really really sweet.

If it makes you feel better though, it was mid-autumn festival yesterday... we had some bbq ribs, chicken, and dessert was some cake! I ate with the family for the first time in a while!
 
That does make me feel a little better. I am in the fun process of cutting weight, so I have to be insanely stringent with my diet until Friday night. Then, I will gorge myself to try to rehydrate and carb load.
 

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Wednesday workout: Heavy (well it was heavy for me) Push
  • db shoulder press 3x6x12s
  • db incline bench 3x6x16s
  • dips 4,5,5
  • wide grip upright row (with shoulder focus) 3x15x10
  • db tricep extensions 3x10 (7-10kgs)
  • cable side/rear raises 3x12x10
  • cardio: 40min elliptical


Worked out in the dead of the day today and no one around to spot.. I'm lifting the 25lber dumbbells for shoulders.. and I think of this video I watched of an IFBB pro figure or fitness girl (not bb), she was pressing 50s and 60s like they were nothing. GRrrrrrrrr!

As for diet. See post above.

Endurance seems to be improving, ever since taking incarnate.. although muscles are still recovering at relatively normal rates.
 
Rodja said:
That does make me feel a little better. I am in the fun process of cutting weight, so I have to be insanely stringent with my diet until Friday night. Then, I will gorge myself to try to rehydrate and carb load.
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You just need to step up to heavyweight like me.. screw cutting weight. :)
 

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Thursday workout: light
  • lat pulldown ss machine rows: 3x12
  • hamcurls ss leg press (unilateral for both) 3x15
  • abs + pushup circuit (using bodyweight, medicine balls, fitball) about 10mins worth
  • some hiit elliptical cardio in between those sets.
  • cardio: 30min elliptical, 10min stepper
 
Dug this ancient little disk thing up today.. no idea if it works.. anyone else has seen it before or know what it is called????? I believe it is from vietnam.. :cool: essentially you just stand on it and it swivels and you work your abs.. reminiscent of any infomercials ? "Use this two seconds a week and flat abs aloha!! "
:think:



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aloha? hehe i think you would just stand on it and move your body as you would with a hula hoop. Invalid Link Removed
have any of you "mainlanders" used a hula hoop? Not sure if us hawaiians are the only ones...its a good time tho lol.
 
pistonpump said:
aloha? hehe i think you would just stand on it and move your body as you would with a hula hoop. Invalid Link Removed
have any of you "mainlanders" used a hula hoop? Not sure if us hawaiians are the only ones...its a good time tho lol.
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usually just little kids use them, but yes :)
 
I do actually.. from toys R us a good few years back. I should whip it out again :p, though I don't recall being very good at it
 
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