Wednesday - 27/05/2009

Meal
Breakfast - milk + whey
Pre lunch - milk + whey
Lunch - some roasted pork , some char siew and some rice
Dinner - soup daging
Later - peanut butter, milk +whey

should hav something to eat as pre dinner
but was busy doing the stupid project T_T


This post has been edited by xSinner: May 28 2009, 05:54 PM

Thursday 28/05/09 - Shoulders, Legs day

my chest and tricep still so pain since tuesday workout..
dunno i should continue today or rest @.@
advice ?

---

Added on May 28, 2009, 9:46 pmAnyway, i continued..

Military Press
10 x 10 kg
10 x 10 kg
8 x 10 kg
2 x 10 kg ( failed )
10 x 5 kg
10 x 5 kg

Upright Barbell Row
8 x 10 kg
10 x 10 kg
10 x 10 kg
7 x 10 kg

Side Lateral Raise
10 x 2.5 each
10 x 2.5 each
8 x 2.5 each
10 x 2.5 each

Bent over Delt raise
14 x 1.25 kg ea
12 x 2.5 kg each
12 x 2.5 kg each
12 x 2.5 kg each

Shrug
8 x 10 kg
10 x 5 kg
12 x 5 kg
12 x 5 kg

Squat
12 x 10 kg
12 x 10 kg
10 x 10 kg

Leg extension
14 x 30 lbs
12 x 30 lbs
12 x 30 lbs
12 x 40 lbs

Comment :
The squat is killing me. Every sets ive done, my heart feel so pain. dunno its pumping too fast or what.
so i can only do 3 sets... 10 kg is a very light weight for you guys, but for me is very hard.


My meal for today
Breakfast ( preworkout ) : Oat + milk, whey + milk
After workout : 2 banana , water + whey (2 servings) , i was so damn hungry, lol
Meal 3 : rice + fried chicken
Meal 4 : not eaten yet, will update soon. maybe some meatball or baked beans + tuna

Note: i call it as meal #number bcoz i dunno should call it lunch or what.
i woke up super late today

---

Added on May 28, 2009, 10:54 pm i see many ppl also do 8-12 reps.. i will try to fit it.
but i cannot follow u guys workout lo, i lift like bunny hahaha
i will try to adjust what i can lift for 10 reps , and maybe force to 12
please do correct me if im wrong

This post has been edited by xSinner: May 28 2009, 10:54 PM