NaDou's Journal
|
|
 Mar 20 2011, 03:55 AM
|
 
Junior Member
10 posts Joined: Mar 2011 
|
bro hows your progress?
|
Quote|
|
|
|
|
Mar 20 2011, 11:19 PM
|
Junior Member
204 posts Joined: Feb 2009
|
19 March 2011
Saturday Rest Day ------------------------------------------ Diet Meal 1 + 60g of oats with a cup of hot powder milk + 1 Banana + 1 Eggs (2 yolks) Meal 2 + A fist portion of brown rice with serving of veges + A plate of boneless chicken Meal 3 + 2 slices of wholemeal bread with peanut butter + 1 Banana Meal 4 + 1 Potato + A fist portion of brown rice with serving of veges + Steam chickens Meal 5 + 4 Eggs (2 yolks) This post has been edited by NaDou: Mar 20 2011, 11:23 PM |
|
|
Mar 20 2011, 11:22 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
20 March 2011
Sunday Rest Day Exercise: Badminton in the afternoon ------------------------------------------ Diet Meal 1 + 60g of oats with a cup of hot powder milk + 1 Banana + 4 Eggs (2 yolks) Meal 2 + Serving of veges and taufu and chicken Meal 3 + A plate of pasta with chicken and tuna Meal 4 + 2 slices of wholemeal bread with peanut butter + 1 Banana Meal 5 + 5 Eggs (2 yolks) + Protein shake This post has been edited by NaDou: Mar 20 2011, 11:24 PM |
|
|
Mar 23 2011, 11:35 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
21 March 2011
Monday Workout (Chest,Biceps) DB Bench Press 1 X 10 X 10kg (each hand) 1 X 10 X 25lbs 1 X 14 X 35lbs 1 X 10 X 40lbs 1 X 10 X 40lbs 1 X 9 X 40lbs 1 X 8 X 40lbs Incline DB Bench Press 1 X 8 X 35lbs 1 X 7 X 35lbs 1 X 8 X 35lbs , 1 X 10 X 25lbs Push Up 3 sets of 10 reps Chest Dips 3 sets to failure EZ-BB Curls 1 X 10 X empty bar 1 X 8 X 17.5kg 1 X 8 X 17.5kg 1 X 7 X 17.5kg 1 X 8 X 17.5kg DB Curls 1 X 6 X 20lbs , 1 X 10 X 10lbs (each hand) 1 X 7 X 20lbs , 1 X 10 X 10lbs 1 X 8 X 20lbs , 1 X 10 X 10lbs Hammer Curls 1 X 10 X 10lbs (each hand) 1 X 10 X 10lbs 1 X 12 X 10lbs ------------------------------------------ Diet Meal 1 + 60g of oats with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + A fist portion of white rice with serving of egg and veges + A plate of boneless chicken Meal 3 + 2 slices of wholemeal bread with tuna + 1 Potato + Steam chickens Meal 4 + 1 slice of wholemeal bread with peanut butter + Steam chickens Meal 5 + 4 Eggs (2 yolks) + Protein shake |
|
|
Mar 23 2011, 11:43 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
22 March 2011
Tuesday Rest Day ------------------------------------------ Diet Meal 1 + 60g of oats with a cup of hot powder milk + 1 Banana + 4 Eggs (2 yolks) Meal 2 + 2 slices of wholemeal bread with peanut butter Meal 3 + A plate of pasta with chicken and tuna Meal 4 + 2 slices of wholemeal bread with peanut butter + 1 Banana + 250ml of milk Meal 5 + A bowl of brown rice with serving of veges + Steam chickens Meal 6 + 5 Eggs (2 yolks) + 250ml of milk |
|
|
Mar 24 2011, 12:00 AM
|
|
Junior Member
204 posts Joined: Feb 2009
|
23 March 2011
Wednesday Workout (Legs, Shoulder) Squat (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X 30kg (bar include) 1 X 10 X 60kg 1 X 10 X 60kg 1 X 10 X 62.5kg 1 X 10 X 62.5kg 1 X 10 X 62.5kg 1 X 8 X 62.5kg 1 X 10 X 60kg 1 X 10 X 40kg Romanian Deadlift 1 X 10 X 30kg 1 X 7 X 55kg 1 X 7 X 55kg 1 X 10 X 55kg DB Lunges 1 X 6 X 10kg (each hand) 1 X 7 X 10kg 1 X 7 X 10kg Calf Raises (Plate) 1 X 20 X 15kg (each hand) 1 X 20 X 15kg 1 X 17 X 15kg Shoulder Press 1 X 8 X 35lbs (each hand) 1 X 7 X 35lbs 1 X 9 X 35lbs Front Raise (plate) 1 X 10 X 10kg 1 X 8 X 10kg 1 X 8 X 10kg BB Upright Row 1 X 8 X 20kg 1 X 8 X 20kg 1 X 8 X 20kg ------------------------------------------ Diet Meal 1 + 60g of oats with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 2 slices of wholemeal bread with peanut butter + 1 Banana Meal 3 + A fist portion of white rice with serving of egg and veges + A plate of boneless chicken Meal 4 + A fist portion of brown rice with serving of veges + A few piece of steam chickens Meal 5 + 1 Steam potato + A few piece of Steam chickens Meal 6 + 4 Eggs (2 yolks) + 250ml of milk |
|
|
|
|
|
Mar 25 2011, 12:47 AM
|
|
Junior Member
204 posts Joined: Feb 2009
|
24 March 2011
Thursday Rest Day ------------------------------------------ Diet Meal 1 + 60g of oats with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + A bowl of white rice with serving of chicken and veges Meal 3 + 3 slices of wholemeal bread with peanut butter + 1 Apple Meal 4 + A fist portion of brown rice with serving of veges + A few piece of steam chickens + A handful of cashew nuts Meal 5 + 5 Eggs (2 yolks) + Protein Shake |
|
|
Mar 25 2011, 03:54 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
25 March 2011
Friday Workout (Back, Triceps) Deadlift (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X 35kg (bar include) 1 X 10 X 40kg 1 X 7 X 65kg 1 X 10 X 65kg 1 X 9 X 65kg 1 X 5 X 65kg Bent Over Row 1 X 8 X 25kg 1 X 8 X 25kg 1 X 9 X 25kg 1 X 10 X 20kg Lat Pull Down 1 X 12 X 45kg 1 X 10 X 64kg 1 X 10 X 64kg 1 X 10 X 64kg Triceps Extension 1 X 12 X 40lbs 1 X 8 X 45lbs 1 X 8 X 45lbs 1 X 8 X 45lbs , 1 X 8 X 35lbs , 1 X 10 X 20lbs Dip 3 sets of 8 reps Close Grip Bench Press 1 X 10 X Empty Bar 1 X 8 X 27.5kg 1 X 9 X 27.5kg 1 X 9 X 27.5kg , 1 X 8 X 20kg , 1 X 15 X 10kg ------------------------------------------ Diet Meal 1 + 70g of oats with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + 2 slices of wholemeal bread with peanut butter Meal 3 + A fist portion of white rice with serving of egg and veges + A plate of boneless chicken Meal 4 + 3 slices of wholemeal bread with peanut butter Meal 5 + A fist portion of brown rice with serving of veges + 2 piece of fish Meal 6 + 5 Eggs (2 yolks) Added on March 26, 2011, 1:19 am QUOTE(kahz29 @ Mar 20 2011, 03:55 AM) bro hows your progress? Going well.   This post has been edited by NaDou: Mar 26 2011, 01:19 AM |
|
|
Apr 5 2011, 03:04 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
26 March 2011
Saturday Rest Day Diet Meal 1 + 60g of oats with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + A fist portion of brown rice with serving of veges + A plate of boneless chicken Meal 3 + 2 slices of wholemeal bread with tuna Meal 4 + A fist portion of brown rice with serving of green bean + A few piece of steam chicken Meal 5 + A few piece of steam chicken 27 March 2011 Sunday Rest Day Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + A bowl of white rice with 2 types of veges and serving of fish Meal 3 + 2 slice of wholemeal bread with peanut butter Meal 4 + A few piece of steam chicken Meal 5 + 6 Eggs (2 yolks) |
|
|
Apr 5 2011, 03:05 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
28 March 2011
Monday Workout (Chest, Biceps) DB Bench Press 1 X 10 X 10kg (each hand) 1 X 10 X 25lbs 1 X 8 X 40lbs 1 X 8 X 40lbs 1 X 8 X 40lbs 1 X 7 x 40lbs 1 X 6 X 40lbs , 1 X 6 X 35lbs , 1 X 8 X 25lbs Incline DB Bench Press 1 X 10 X 35lbs (each hand) 1 X 10 X 35lbs 1 X 8 X 40lbs Push Up 3 sets of 10 reps Dips 3 sets to failure EZ-BB Curls 1 X 12 X Empty Bar 1 X 10 X 5kg 1 X 10 X 17.5kg 1 X 8 X 17.5kg 1 X 5 X 17.5kg , 1 X 10 X 10kg , 1 X 10 X 5kg DB Curls 1 X 7 X 20lbs 1 X 8 X 20lbs 1 X 8 X 20lbs Hammer Curls 1 X 10 X 2.5kg (each hand) 1 X 10 X 2.5kg 1 X 10 X 2.5kg ------------------------------------------ Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal bread with peanut butter + 1 Apple Meal 3 + A fist portion of white rice with 2 types of veges and taufu + 1 plate of boneless chicken Meal 4 + A fist portion of brown rice with serving of veges + A few piece of steam chicken Meal 5 + A few piece of steam chicken Meal 6 + 5 Eggs (2 yolks) |
|
|
Apr 5 2011, 03:06 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
29 March 2011
Tuesday Rest Day Diet Meal 1 + 65g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal bread with peanut butter + 1 Apple Meal 3 + A fist portion of brown rice with serving of veges + A few piece of steam chicken Meal 4 + 2 slices of wholemeal bread with peanut butter + 200ml of milk Meal 5 + A few piece of steam chicken + 1 slice of wholemeal bread with tuna Meal 6 + 5 Eggs (2 yolks) |
|
|
Apr 5 2011, 03:06 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
30 March 2011
Wednesday Workout (Legs, Shoulder) Squat (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X 30kg (bar include) 1 X 10 X 62.5kg 1 X 7 X 65kg 1 X 7 X 65kg 1 X 7 X 65kg 1 X 5 X 65kg Romanian Deadlift (Olympic Bar) 1 X 11 X 30kg (bar include) 1 X 7 X 55kg 1 X 10 X 55kg 1 X 8 X 60kg 1 X 9 X 60kg DB Lunges 1 X 8 X 10kg (each hand) 1 X 7 X 10kg 1 X 7 X 10kg Calf Raise (Plate) 1 X 20 X 15kg (each hand) 1 X 20 X 15kg 1 X 20 X 15kg 1 X 18 X 15kg Shoulder Press 1 X 10 X 25lbs 1 X 8 X 35lbs 1 X 9 X 35lbs 1 X 5 X 35lbs 1 X 9 X 35lbs Front Raise (Plate) 4 sets of 10 reps BB Upright Row 1 X 8 X 20kg 1 X 10 X 20kg 1 X 7 X 22.5kg ------------------------------------------ Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal bread with tuna + 1 Banana Meal 3 + A bowl of white rice wit serving of taufu and a piece of fried chicken Meal 4 + A fist portion of brown rice with serving of veges + A few piece of steam chicken Meal 5 + A few piece of steam chicken Meal 6 + 5 Eggs (2 yolks) |
|
|
Apr 5 2011, 03:07 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
31 March 2011
Thursday Rest Day Exercise: Cardio in the late evening ------------------------------------------ Diet Meal 1 + 70g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + A fist portion of brown rice with serving of taufu, boneless chicken and veges Meal 3 + 2 slice of wholemeal bread with peanut butter +1 Banana + 200ml of milk Meal 4 + A fist portion of white rice + Chicken and fish fillet |
|
|
|
|
|
Apr 5 2011, 03:08 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
1 April 2011
Friday Workout (Back, Triceps) Deadlift (Olympic Bar) 1 X 12 X 30kg (bar include) 1 X 10 X 40kg 1 X 10 X 65kg 1 X 4 X 70kg 1 X 3 X 70kg 1 X 7 X 70kg 1 X 8 X 70kg 1 X 6 X 70kg Bent Over Row 1 X 12 X Empty Bar 1 X 8 X 25kg 1 X 9 X 25kg 1 X 10 X 25kg Lat Pull Down 1 X 10 X 64kg 1 X 7 X 68kg 1 X 7 X 68kg 1 X 8 X 68kg Tricep Extension 1 X 12 X 25lbs 1 X 7 X 45lbs 1 X 7 X 45lbs 1 X 7 X 45lbs Dips 3 sets of 8 reps Close Grip Bench Press 1 X 12 X 5kg 1 X 9 X 27.5kg 1 X 8 X 27.5kg 1 X 8 X 27.5kg ------------------------------------------ Diet Meal 1 + 70g of oats with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal bread with peanut butter Meal 3 + A fist portion of white rice with serving of vege and eggs + A plate of boneless chicken Meal 4 + 3 slice of wholemeal bread with tuna Meal 5 + A plate of tandoori chicken Meal 6 + 5 Eggs (2 yolks) + 200ml of milk |
|
|
Apr 5 2011, 03:09 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
2 April 2011
Saturday Rest Day Diet Meal 1 + 70g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + A fist portion of brown rice with serving of taufu, green bean and minced meat Meal 3 + 200ml of milk + 1 Apple + 2 slice of wholemeal bread with peanutbutter Meal 4 + Steam chickens Meal 5 + Steam chickens 3 April 2011 Sunday Rest Day Exercise: Jogging in the late evening Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 1 Thosai Meal 3 + A bowl of brown rice with serving of green veges + Steam chickens Meal 4 + 2 slice of wholemeal bread with peanutbutter + 1 Banana + 200ml of milk Meal 5 + Steam chickens + 1 Apple Meal 6 + 5 Eggs (2 yolks) |
|
|
Apr 5 2011, 03:10 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
4 April 2011
Monday Workout (Chest, Biceps) DB Bench Press 1 X 10 X 10kg (each hand) 1 X 10 X 25lbs 1 X 12 X 40lbs 1 X 5 X 45lbs 1 X 6 X 45lbs 1 X 6 x 45lbs Incline DB Bench Press 1 X 8 X 40lbs (each hand) 1 X 9 X 40lbs 1 X 5 X 40lbs 1 X 8 X 40lbs Push Up 3 sets of 12 reps Dips 3 sets to failure EZ-BB Curls 1 X 12 X Empty Bar 1 X 10 X 5kg 1 X 5 X 20kg 1 X 6 X 20kg 1 X 7 X 20kg Incline DB Curls 1 X 10 X 2.5kg (each hand) 1 X 4 X 7.5kg 1 X 4 X 7.5kg 1 X 4 X 7.5kg Hammer Curls 1 X 6 X 7.5kg (each hand) 1 X 6 X 7.5kg 1 X 6 X 7.5kg ------------------------------------------ Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal bread with peanut butter Meal 3 + A fist portion of white rice with 2 types of veges and taufu + 1 plate of boneless chicken Meal 4 + 2 slice of wholemeal bread with tuna Meal 5 + A few piece of steam chicken Meal 6 + A handful of cashew nuts + A bowl of pineapple and papaya Meal 7 + 4 Eggs (2 yolks) |
|
|
Apr 14 2011, 02:54 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
6 April 2011
Wednesday Rest Day ------------------------------------------ Diet Meal 1 + 65g of oats with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + Steam chickens and steam veges + ½ potato Meal 3 + Some cashews nut + 1 tbs of peanutbutter Meal 4 + A bowl of brown rice with green veges + Steam chickens Meal 5 + 1 Apple Meal 6 + 5 Eggs (2 yolks) |
|
|
Apr 14 2011, 02:55 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
7 April 2011
Thursday Workout (Legs, Shoulder) Squat (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X 30kg (bar include) 1 X 11 X 65kg 1 X 10 X 65kg 1 X 6 X 70kg 1 X 7 X 70kg Romanian Deadlift (Olympic Bar) 1 X 10 X 30kg (bar include) 1 X 8 X 62.5kg 1 X 9 X 62.5kg 1 X 7 X 62.5kg DB Lunges 1 X 6 X 10kg (each hand) 1 X 6 X 10kg 1 X 7 X 10kg Calf Raise (Plate) 1 X 17 X 15kg (each hand) 1 X 20 X 15kg 1 X 20 X 15kg Shoulder Press 1 X 10 X 10kg (each hand) 1 X 8 X 35lbs 1 X 8 X 35lbs 1 X 7 X 35lbs Front Raise (10kg Plate) 3 sets of 10 reps BB Upright Row 1 X 7 X 22.5kg 1 X 7 X 22.5kg 1 X 6 X 22.5kg ------------------------------------------ Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + A fist portion of white rice with serving of veges and taufu + A plate of boneless chicken Meal 3 + A few piece of steam chicken + A handful of cashew nuts Meal 4 + A fist portion of brown rice with serving of veges + A few piece of steam chicken Meal 5 + 3 Eggs (2 yolks) + 200ml of milk |
|
|
Apr 14 2011, 02:55 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
9 April 2011
Saturday Workout (Back, Triceps) Deadlift (Olympic Bar) 1 X 12 X 30kg (bar include) 1 X 10 X 40kg 1 X 7 X 70kg 1 X 5 X 70kg 1 X 6 X 70kg 1 X 7 X 70kg 1 X 4 X 70kg Bent Over Row 1 X 12 X Empty Bar 1 X 8 X 27.5kg 1 X 9 X 27.5kg 1 X 6 X 27.5kg 1 X 6 X 27.5kg Lat Pull Down 1 X 10 X 64kg 1 X 8 X 68kg 1 X 5 X 68kg 1 X 5 X 68kg Tricep Extension 1 X 12 X 25lbs 1 X 10 X 25lbs 1 X 8 X 45lbs 1 X 7 X 45lbs 1 X 8 X 45lbs Dips 3 sets of 8 reps Close Grip Bench Press 1 X 12 X 5kg 1 X 10 X 27.5kg 1 X 7 X 30kg 1 X 6 X 30kg 1 X 7 X 30kg Push Up 3 sets of 8 reps |
|
|
Apr 14 2011, 02:56 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
11 April 2011
Monday Workout (Chest, Biceps) DB Bench Press 1 X 10 X 10kg (each hand) 1 X 10 X 25lbs 1 X 8 X 45lbs 1 X 5 X 45lbs 1 X 8 X 45lbs 1 X 7 X 45lbs Incline DB Bench Press 1 X 8 X 40lbs (each hand) 1 X 6 X 40lbs 1 X 7 X 40lbs Push Up 3 sets of 12 reps Dips 3 sets to failure EZ-BB Curls 1 X 12 X Empty Bar 1 X 10 X 5kg 1 X 8 X 20kg 1 X 7 X 20kg 1 X 6 X 20kg Incline DB Curls 1 X 4 X 7.5kg 1 X 4 X 7.5kg 1 X 4 X 7.5kg Hammer Curls 1 X 6 X 7.5kg (each hand) 1 X 6 X 7.5kg 1 X 6 X 7.5kg ------------------------------------------ Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 3 slice of butter bread with peanut butter + 1 slice of cheese + 1 Banana Meal 3 + A fist portion of white rice with 2 types of veges and taufu + 1 plate of boneless chicken Meal 4 + 1 Banana + 1 Tbs of peanut butter + 200ml of milk Meal 5 + A fist portion of brown rice with serving of veges + Steam chickens Meal 6 + Steam chicken + 200ml of milk |
| Change to: |  0.0232sec
 0.85
 5 queries
 GZIP Disabled
Time is now: 20th December 2025 - 07:09 PM |
All Rights Reserved © 2002- 2025 Vijandren Ramadass (~unite against racism~)
Powered by Invision Power Board © 2025 IPS, Inc.