25 April 2011
Monday
Workout (Biceps, Chest)

EZ-BB Curls
1 X 10 X 10lbs
1 X 10 X 20lbs
1 X 10 X 30lbs
1 X 8 X 40lbs
1 X 6 X 40lbs
1 X 5 X 40lbs

Incline DB Curls
1 X 8 X 15lbs
1 X 8 X 15lbs
1 X 8 X 15lbs

DB Bench Press
1 X 10 X 20kg (each hand)
1 X 10 X 25lbs
1 X 8 X 45lbs
1 X 8 X 45lbs
1 X 8 X 45lbs
1 X 8 X 45lbs

Incline DB Bench Press
1 X 10 X 40lbs (each hand)
1 X 10 X 40lbs
1 X 9 X 40lbs

Push Up
20 reps

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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
+ Sandwich

Meal 4
+ A fist portion of brown rice with serving of veges
+ Steam chickens

Meal 5
+ 5 Eggs (2 yolks)

27 April 2011
Wednesday
Workout (Legs, Shoulder)

Squat (Smith Machine)
1 X 10 X Empty Bar
1 X 10 X 20kg
1 X 10 X 40kg
1 X 7 X 70kg
1 X 7 X 70kg
1 X 7 X 70kg

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 35lbs (each hand)
1 X 20 X 35lbs
1 X 20 X 35lbs
1 X 20 X 35lbs

Shoulder Press (DB)
1 X 10 X 10lbs (each hand)
1 X 10 X 15lbs
1 X 10 X 35lbs
1 X 10 X 35lbs
1 X 10 X 35lbs

Front Raise (10kg Plate)
3 sets of 10 reps

BB Upright Row
1 X 8 X 20kg
1 X 7 X 20kg
1 X 7 X 20kg

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Diet
Meal 1
+ 65g of Oat with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ 1 Apple
+ 4 slice of wholemeal bread with tuna and 2 slice of cheese

Meal 3
+ 1l of milk
+ 1 Banana

Meal 4
+ A fist portion of brown rice with serving of veges
+ Steam chickens

Meal 5
+ Steam chicken

28 April 2011
Thursday
Rest Day

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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 boneless chicken, taufu and green bean

Meal 3
+ 2 slice of bread with peanut butter
+ 1 Banana

Meal 4
+ A slice of bread with tuna
+ Steam chickens with veges

Meal 5
+ A handful of cashew nuts
+ 1 Apple

Meal 6
+ 5 Eggs (2 yolks)

29 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 6 X 70kg
1 X 6 X 70kg
1 X 7 X 70kg

Bent Over Row
1 X 10 X 20kg
1 X 10 X 20kg
1 X 10 X 20kg
1 X 10 X 20kg

Lat Pull Down
6 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

Triceps Pushdown
5 sets

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Diet
Meal 1
+ 65g of oat with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ 4 slice of wholemeal bread with tuna and 2 slice of cheese and lettuce

Meal 3
+ 250ml of chocolate milk

+ A fist portion of brown rice with serving of veges
+ Black pepper chickens

Meal 4
+ A few slices of apple
+ Black pepper chickens

Meal 5
+ 5 Eggs (2 yolks)