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TSNaDou	Mar 25 2011, 03:54 PM Return to original view \| Post #101
Getting Started 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
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TSNaDou	Apr 5 2011, 03:04 PM Return to original view \| Post #102
Getting Started 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)
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TSNaDou	Apr 5 2011, 03:05 PM Return to original view \| Post #103
Getting Started 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)
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TSNaDou	Apr 5 2011, 03:06 PM Return to original view \| Post #104
Getting Started 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)
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TSNaDou	Apr 5 2011, 03:06 PM Return to original view \| Post #105
Getting Started 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)
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TSNaDou	Apr 5 2011, 03:07 PM Return to original view \| Post #106
Getting Started 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
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TSNaDou	Apr 5 2011, 03:08 PM Return to original view \| Post #107
Getting Started 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
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TSNaDou	Apr 5 2011, 03:09 PM Return to original view \| Post #108
Getting Started 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)
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TSNaDou	Apr 5 2011, 03:10 PM Return to original view \| Post #109
Getting Started 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)
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TSNaDou	Apr 14 2011, 02:54 PM Return to original view \| Post #110
Getting Started 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)
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TSNaDou	Apr 14 2011, 02:55 PM Return to original view \| Post #111
Getting Started 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
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TSNaDou	Apr 14 2011, 02:55 PM Return to original view \| Post #112
Getting Started 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
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TSNaDou	Apr 14 2011, 02:56 PM Return to original view \| Post #113
Getting Started 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
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TSNaDou	Apr 14 2011, 02:56 PM Return to original view \| Post #114
Getting Started Junior Member 204 posts Joined: Feb 2009	12 April 2011 Tuesday Rest Day ------------------------------------------ Diet Meal 1 + 65g of oat with a cup of hot powder milk + 1 Banana + 6 Eggs (2 yolks) Meal 2 + 1 Banana + 200ml of milk Meal 3 + A fist portion of brown rice with serving of veges + Steam chickens Meal 4 + 1 Banana + 4 Eggs (2 yolks) Meal 5 + Steam chickens + Potato Meal 6 +Steam chickens
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TSNaDou	Apr 14 2011, 02:57 PM Return to original view \| Post #115
Getting Started Junior Member 204 posts Joined: Feb 2009	13 April 2011 Wednesday Workout (Legs, Shoulder) Squat (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X 30kg (bar include) 1 X 8 X 70kg 1 X 8 X 70kg 1 X 8 X 70kg 1 X 9 X 70kg Romanian Deadlift (Olympic Bar) 1 X 10 X 30kg (bar include) 1 X 8 X 62.5kg 1 X 8 X 62.5kg 1 X 8 X 62.5kg DB Lunges 1 X 8 X 10kg (each hand) 1 X 8 X 10kg 1 X 8 X 10kg Calf Raise (Plate) 1 X 20 X 15kg (each hand) 1 X 20 X 15kg 1 X 20 X 15kg Shoulder Press 1 X 12 X 2.5kg (each hand) 1 X 10 X 7.5lbs 1 X 9 X 35lbs 1 X 8 X 35lbs 1 X 8 X 35lbs Front Raise (10kg Plate) 3 sets of 10 reps BB Upright Row 1 X 8 X 22.5kg 1 X 7 X 22.5kg 1 X 6 X 22.5kg ------------------------------------------ Diet Meal 1 + 65g of Oat with a cup of hot powder milk + 6 Eggs (2 yolks) Meal 2 + 500ml of milk + A fist portion of brown rice with serving of veges and taufu and meat Meal 3 + A few piece of steam chicken Meal 4 + Various Chinese dishes Meal 5 + 5 Eggs (2 yolks) + 1 slice of cheese
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TSNaDou	Apr 15 2011, 08:09 PM Return to original view \| Post #116
Getting Started Junior Member 204 posts Joined: Feb 2009	14 April 2011 Thursday Rest Day ------------------------------------------ Diet Meal 1 + 65g of oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 1 slice of wholemeal bread with a slice of cheese Meal 3 + A fist portion of brown rice with serving of veges + Steam chickens Meal 4 + A plate of home cook's friend rice + Steam chickens Meal 5 + A bowl of home cook's friend rice + Steam chickens
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TSNaDou	Apr 16 2011, 07:08 PM Return to original view \| Post #117
Getting Started Junior Member 204 posts Joined: Feb 2009	15 April 2011 Friday Workout (Back,Triceps) Deadlift (Olympic Bar) 1 X 12 X 30kg (bar include) 1 X 10 X 40kg 1 X 8 X 70kg 1 X 8 X 70kg 1 X 8 X 70kg 1 X 7 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 4 sets Tricep Extension 1 X 12 X 25lbs 1 X 10 X 25lbs 1 X 8 X 45lbs 1 X 8 X 45lbs 1 X 7 X 45lbs Dips 3 sets of 8 reps Close Grip Bench Press (Smith Machine) 1 X 12 X 5kg 1 X 8 X 30kg 1 X 8 X 30kg 1 X 8 X 30kg Push Up 3 sets of 8 reps ------------------------------------------ Diet Meal 1 + 65g 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 veges + Steam chickens + A bowl of papaya Meal 3 + A fist portion of brown rice with serving of veges + Steam chickens + A bowl of mango & papaya Meal 4 + A tuna sandwich Meal 5 + An egg sandwich Meal 6 + 5 Eggs (2 yolks) + A slice of cheese This post has been edited by NaDou: Apr 18 2011, 07:56 PM
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TSNaDou	Apr 18 2011, 07:59 PM Return to original view \| Post #118
Getting Started Junior Member 204 posts Joined: Feb 2009	18 April 2011 Monday Workout (Chest, Biceps) DB Bench Press 1 X 12 X 25kg (each hand) 1 X 10 X 25lbs 1 X 8 X 45lbs 1 X 8 X 45lbs 1 X 8 X 45lbs Incline DB Bench Press 1 X 8 X 40lbs (each hand) 1 X 8 X 40lbs 1 X 7 X 40lbs Push Up 3 sets of 12 reps Chin Up (Machine) 3 sets of 8 reps EZ-BB Curls 1 X 12 X 10lbs 1 X 10 X 10lbs 1 X 8 X 30lbs 1 X 8 X 30lbs 1 X 8 X 30lbs Incline DB Curls 1 X 6 X 15lbs 1 X 6 X 15lbs 1 X 5 X 15lbs Hammer Curls 1 X 8 X 15lbs 1 X 8 X 15lbs 1 X 7 X 15lbs
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TSNaDou	Apr 20 2011, 02:57 PM Return to original view \| Post #119
Getting Started Junior Member 204 posts Joined: Feb 2009	19 April 2011 Tuesday Rest Day ------------------------------------------ Diet Meal 1 + 40g of oat with a cup of hot powder milk + 1 Banana + 2 Apun Meal 2 + A fist portion of brown rice with serving of veges + Steam chickens + A bowl of papaya Meal 3 + A plate of pasta Meal 4 + A plate of pasta Meal 5 + Steam chickens
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TSNaDou	Apr 20 2011, 06:33 PM Return to original view \| Post #120
Getting Started Junior Member 204 posts Joined: Feb 2009	20 April 2011 Wednesday Workout (Legs, Shoulder) Squat (Smith Machine) 1 X 10 X Empty Bar 1 X 10 X 10kg 1 X 10 X 20kg 1 X 12 X 60kg 1 X 5 X 65kg 1 X 5 X 65kg 1 X 5 X 65kg Romanian Deadlift (Olympic Bar) 1 X 8 X 65kg (bar include) 1 X 8 X 65kg 1 X 7 X 65kg DB Lunges 1 X 8 X 25lbs (each hand) 1 X 8 X 25lbs 1 X 8 X 25lbs Calf Raise (DB) 1 X 20 X 30lbs (each hand) 1 X 20 X 30lbs 1 X 20 X 30lbs 1 X 20 X 30lbs Shoulder Press (DB) 1 X 10 X 10lbs (each hand) 1 X 10 X 10lbs 1 X 12 X 30lbs 1 X 8 X 35lbs 1 X 8 X 35lbs 1 X 8 X 35lbs Front Raise (10kg Plate) 3 sets of 10 reps BB Upright Row 1 X 5 X 20kg 1 X 5 X 20kg 1 X 5 X 20kg ------------------------------------------ Diet Meal 1 + 65g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 3 slice of wholemeal bread with tuna and 1 slice of cheese Meal 3 + A fist portion of brown rice with serving of veges + Steam chickens + A bowl of papaya Meal 4 + Steam chicken Meal 5 + 4 Eggs (2 yolks) + Half slice of cheese This post has been edited by NaDou: Apr 21 2011, 10:03 AM
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