29/12/2009
Delts and Bicep

Lateral raise
4x10x7.5kg ES

Front lateral raise
4x10x6kg ES

Rear lateral raise
4x10x6kg ES

Concentration Curl
3x12x10kg EH

Hammer Curl
3x8x10kg ES

Standing Bicep Curl
3x10x10kg ES


Diet

0720: 2 wholemeal bread+HL Milk+Whey+2 half boil egg
1230: Curry chee cheong fun
1600: 2 wholemeal bread+cheese+whey
1830: Subway tuna sandwich
2100: Beef Pasta (Pre)
2300: Banana (During)
2400: Whey+Creatine+2 half boil egg (Post)

Remarks: Have to OT yesterday so I just missed my chest and bicep day. Have to make use of the set of dumbbells at home so that’s the exercises I can do with my 10kg dumbbell. I’m gonna do some tuning to my workout today to chest and leg since I’ve already workout my bicep yesterday

This post has been edited by HouHouSek: Dec 30 2009, 03:31 PM

Its been a while since i updated

02/01/10
Shoulder and Leg

DB Shoulder Press
1x10x40lbs
3x8x45lbs

Side Lateral Raise
4x10x17.5lbs

Rear Lateral Raise
4x10x12.5lbs

Front Lateral Raise
4x10x12.5lbs

Smith Machine Squat
1x10x135lbs
1x10x155lbs
2x10x175lbs

Standing Calf Raise
3x20x220lbs

Leg Extension
3x12x(forgot what weight)

Smith Machine Shrug
1x10x135lbs
1x10x155lbs
3x8x175lbs


Diet

1130: Gyu Don+Creatine (Pre)
1430: BCAA (During
1600: Whey+Creatine (Post)
1630: Beef Fried Rice
2100: Beef Noodles
0230: Tandoori Chicken

03/01/09
Chest and Bicep

Dumbell Press
1x10x40lbs ES
1x10x45lbs ES
1x10x50lbs ES
1x8x55lbs ES

Incline Dumbell Press
1x10x35lbs ES
1x10x40lbs ES
1x10x45lbs ES
1x10x45lbs ES

Incline DB Fly
1x10x27.5lbs
3x8x30lbs

DB Pullover
4x10x50lbs

Cable Crossover
4x12x???

Preacher Curl
2x8x30lbs (Excluding bar)
2x8x35lbs

Hammer Curl
3x8x22.5lbs ES

Bicep Curl
4x8x45lbs

Weighted Crunch
3x15x25lbs

Side Bend
3x10xbodyweight


Diet

1200: Chicken Rice+Whey+2 half boil egg
1430: Creatine (Pre)
1500: BCAA (During)
1700: Whey+Creatine(Post)
1730: Chicken+pasta+potato+macaroni
2100: Fish Head Mihun
2330: Whey


This post has been edited by HouHouSek: Jan 5 2010, 11:38 PM

05/01/09
Back and Tricep

Dips
4x12xBodyweight

Negative Pull up
7x2xBodyweight

T-Bar Row
4x10x45lbs

Tricep Pulldown
4x10x20lbs

Wide Grip Lat Pulldown
3x12x???

Close grip bench press
2x10x115lbs
1x10x135lbs

Deadlift
1x8x135lbs
1x5x155lbs
1x5x175lbs
1x5x185lbs
1x5x195lbs

Weighted Side Bend
3x10x25lbs


Diet

0830: 2 wholemeal bread+cheese+2 half boil egg+whey+banana
1200: Rice+Beef+Vege+Ikan Bilis
1530: 250ml HL Milk+Tuna Sandwich
1830: Chicken+Pork+Rice+Egg+Banana
1930: Creatine+Banana (Pre)
2000: BCAA (During)
2200: Whey+Creatine (Post)
2300: Tandoori Chicken



This post has been edited by HouHouSek: Jan 10 2010, 12:15 PM

07/01/10
Shoulder and Leg

DB Shoulder Press
2x10x40lbs
2x8x45lbs

Side Lateral Raise
4x10x17.5lbs

Rear Lateral Raise
3x12x12.5lbs

Front Plate Raise
3x12x25lbs

Squat
1x10x135lbs
1x10x155lbs
1x10x165lbs
1x10x175lbs

Glutes
3x12x35lbs ES

Standing Calf
3x15x220lbs

Barbell Plate Shrug
3x15x45lbs ES


Remarks:- Late posting of my workout =(..Could not remember my diet

This post has been edited by HouHouSek: Jan 10 2010, 12:29 PM

09/01/10
Chest and Bicep
Flat Db Press
1x10x45lbs ES
1x10x50lbs ES
1x10x60lbs ES
1x9x60lbs ES

Incline DB Press
2x8x40lbs
2x8x45lbs

Incline Db Fly
1x10x30lbs
2x10x32.5lbs
1x10x35lbs

DB Pullover
1x10x50lbs
2x10x55lbs
1x10x60lbs

Cable Crossover
2x12xlevel 7
2x12xlevel 8

Hammer Curl
3x8x22.5lbs EH

Camber Curl Machine
3x12xforgot what weight

Barbell Curl
3x12x45lbs


Diet
1030: Whey+2 Wholemeal bread+2half boil egg+banana
1200: Niku Udon+tamago sushi
1300: BCAA (During)
1500: Whey+Creatine (post)
1630: Chicken Rice
1900: Tomyam steamboat with a lot of oil
1200: Whey


Remarks: Happy with the poundage progress. Especially after doing compounds for around 1 month++ really can feel the difference.
Will try to either increase the number of reps or play around with the poundage to ensure there is a steady improvement. On a side note, i really need to up my protein intake per day. Audit work sucks, peak is coming and this means less time to spend in gym. Gotta even work extra hard to cope with my friends progress

11/01/09
Back and Tricep

Dips
1x12xBodyweight
3x10xBodyweight + 20lbs

Assisted Pull up
1x8x42lbs
3x8x48lbs

Tricep Pulldown
2x10x15lbs
2x10x20lbs

T-Bar Row
1x10x45lbs
3x10x55lbs

Close Grip Smith Machine Bench Press
4x12x115lbs

Wide Grip Lat Pulldown
2x10x33bs
2x10x45lbs

Deadlift
1x8x135lbs
1x5x155lbs
1x5x185lbs
1x5x205lbs
1x4x225lbs


Diet

1200: Chicken Rice+Whey+Banana
1400: BCAA (During)
1600: Whey+ Creatine (Post)
1630: Nando’s
1830: Steam Fish+Chicken+Rice
0000: Tandoori Chicken+Banana

Remarks: Finally deadlift reach 100kg. But I think form is a bit out. Will stay at that weight to perfect my form before adding my poundage for deadlift

This post has been edited by HouHouSek: Jan 12 2010, 09:56 AM

Shoulder and Leg
13/01/10

DB Shoulder Press
1x10x37.5lbs
1x10x40lbs
2x10x45lbs

Side Lateral Raise
4x10x17.5lbs

Rear Lateral Raise
3x15x10lbs

Front plate Raise
3x10x25lbs

Upright Row
3x12x45lbs

Db Shrug
2x10x55lbs
2x8x60lbs

Squat
1x10x135lbs
1x10x155lbs
2x10x175lbs

Glutes
3x8x35lbs ES


Remarks: Another late posting =)

16/01/09
Back and Tricep

Assisted Pull Ups
2x8x36lbs
2x8x42lbs

Dips
1x10xBodyweight+10lbs
3x10xBodyweight+20lbs

T-Bar Row
1x10x45lbs
3x10x55lbs

Wide Grip Lat Pull Down
3x12x44lbs

Rope Tricep PullDOwn
3x10x15lbs

Skull Crusher
3x10x35lbs

Smith Machine Close Grip Bench Press
1x8x115lbs
1x8x135lbs
1x5x145lbs

Deadlift
1x8x135lbs
1x5x155lbs
1x5x185lbs
1x5x205lbs
1x3x225lbs

DB Shrug
1x12x50lbs ES
1x10x55lbs ES
1x10x60lbs ES
1x8x65lbs ES


Remarks: Same ol grind

30.01.10
Chest and Bicep

Dumbell Press
1x12x50lbs ES
1x10x55lbs ES
1x8x60lbs ES
1x6x70lbs ES

Incline Dumbell Press
1x12x45lbs
1x10x50lbs
1x10x50lb
1x8x55bs

Incline Dumbell Fly
1x10x30lbs
1x10x32.5lbs
1x10x32.5lbs
1x8x35lbs

Dumbell Pullover
1x10x50lbs
2x10x55lbs
1x10x60lbs

Cable Crossover
3x12x8kg ES

Preacher Curl Machine
3x12x48lbs

Barbell Bicep Curl
3x12x45lbs

Cable Bicep Curl
3x12xForgot

Weighted Crunch
3x15x25lbs


Note: Its been a while since the last update. poundage have been increasing. real busy with work nowadays,

31/01/10
Back and Tricep

Dips
3x10xbodyweight+10kg
1x8xbodyweight+12kg

Assisted Pull ups
2x8x19kg
2x8x26kg

Tricep Pulldown
3x12x15kg

Barbell Row
1x12x40kg
1x12x45kg
1x12x50kg

Deadlift
1x8x60kg
1x5x70kg
1x5x80kg
1x5x90kg
1x5x100kg

Wide Grip Lats Pulldown
1x12x33kg
1x12x37kg
1x12x42kg

Close Grip Smith Machine Press
1x12x50kg
1x10x55kg
1x8x60kg


Remarks; Quick update. Off to work