29 October 2010
Friday

Squat
2X10X30
8X45
8X45
7X45
7X45

Bench Press
1X10X20
10X35
8X35
6X35

Bent Over Row
2X10X20
8X30
8X30
8X30

Deadlift
8X35
10X35
11X35

Chin Up
4

Dips
7
5

Push Up
2X10
Plank
2X30 secs

1 November 2010
Monday

Squat
2X10X30
10X45
10X45
8X45
8X45

Military Press
8X15
7X15
5X15

Chin Up
6
4

Deadlift
9X37.5
10X37.5
10X37.5

Dumbbell Upright Row
8X10
8X10
8X10
Dips
6
5
3

Push Up
2X10
Plank
30 secs

4 November 2010
Thursday

Squat
2X10X30
6X47.5
8X47.5
8X47.5
9X47.5

Chin Up
6
5

Bent Over Row
2X10X20
9X30
8X30
9X30

Bench Press
8X40
6X40
3X40

Deadlift
8X37.5
7X37.5
9X37.5

Dips
4
4

Push Up
2X10
Plank
30 Secs


Remark: Totally burned out when the 3rd set of Bench Press.

This is your new workout. Expect good strength and muscle gains with this program. You will work one body part just once a week. For each body part, you'll hit it hard with couple of different moves and let it rest for a week. Try increase reps each week and increase weight a little when you can hit 10+ reps. Focus on keeping correct form. Rest 90 seconds between each sets, or up to 2 minutes for heavy lifts like squats and deadlifts. Rest 1 day between each workout.


Workout 1 (Chest, Biceps)
-------------------------------------------
Pushups (3 sets to failure)
Dumbell bench press (3 sets 8 reps)
Chinups (underhand close grip) (3 sets to failure)

EZ-barbell curls (3 sets 8 reps)
Seated alternating dumbell curls (3 sets 8 reps)


Workout 2 (Legs, Shoulders)
------------------------------
Squats (2 warmup sets with light weight, 4 sets 8 reps)
Barbell lunges (3 sets 8 reps each leg)
Romanian deadlift (3 sets 8 reps)
Calf raises (3 sets 10 reps)
* use calf raise machine or hold barbell and use platform

Military press (3 sets 8 reps)
Barbell upright rows (3 sets 8 reps)


Workout 3 (Back, Triceps)
------------------------------
Deadlifts (2 warmup sets with light weight, 4 sets 8 reps)
Pullups (wide grip) (3sets to failure)
Bent over barbell rows (3 sets 8 reps)

Dips with bodyweight (3 sets to failure)
Close-grip bench press (3 sets 8 reps)

8 November 2010
Monday
Workout 1 (Chest, Biceps)

Pushups
3 sets to failure

BB bench press (Olympic barbell weight included)
1 X 10 X Olympic Barbell
1 X 10 X Olympic Barbell
1 X 8 X 37.5kg
1 X 7 X 37.5kg
1 X 8 X 37.5kg

Chinups (underhand close grip)
3 sets to failure

EZ-barbell curls (3 sets 8 reps)
1 X 10 X 10kg
1 X 8 X 12.5kg
1 X 8 X 12.5kg

Seated alternating DB curls
1 X 7 X 7.5kg
1 X 6 X 7.5kg
1 X 8 X 7.5kg

------------------------------------------

Diet
Meal 1
+ 5 Tablespoons of Oat with a cup of hot powder milk
+ 3 Eggs (2 egg yolks)
+ 1 Apple

Meal 2
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 type of green veges

Meal 3
+ 2 slices of wholemeal bread with peanutbutter
+ Protein shake

Meal 4
+ 1 plate of tandoori chicken

Meal 5
+ 1 slice of wholemeal bread with peanutbutter
+ 4 piece of Jacob's biscuit
+ 4 Eggs (2 egg yolks)

---

Added on November 10, 2010, 12:26 am9 November 2010
Tuesday
Rest Day

------------------------------------------

Diet
Meal 1
+ 5 Tablespoons of Oat with a cup of hot powder milk
+ 3 Eggs (2 yolks)
+ 1 Apple

Meal 2
+ 3 slices of wholemeal bread with tuna
+ Protein shake

Meal 3
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 type of green veges

Meal 4
+ 4 pieces of Jacob biscuit
+ 4 eggs (2 yolks)
+ 350ml of chocolate milk

Meal 5
+ 1 plate of tandoori chicken

Meal 6
+ 3 Eggs (2 yolks)
+ Protein shake

This post has been edited by NaDou: Nov 10 2010, 12:26 AM

10 November 2010
Wednesday
Workout 2 (Legs, Shoulders)

Squat
1 X 10 X 30kg
1 X 10 X 30kg
1 X 10 X 45kg
1 X 8 X 47.5kg
1 X 7 X 47.5kg
1 X 8 X 47.5kg

BB Lunges
1 X 8 X Empty bar
1 X 8 X 10kg
1 X 8 X 10kg
1 X 8 X 10kg

Romanian Deadlift
1 X 10 X 20kg
1 X 10 X 30kg
1 X 10 X 35kg

Calf Raises
1 X 10 X 5kg (Each hand holding 5kg weight plate)
1 X 10 X 10kg (Each hand holding 10kg weight plate)
1 X 10 X 10kg

Military Press
1 X 8 X 15kg
1 X 7 X 15kg
1 X 5 X 15kg

BB Upright Row (wide grip)
1 X 10 X 15kg
1 X 9 X 17.5kg
1 X 8 X 17.5kg

------------------------------------------

Diet
Meal 1
+ 5 Tablespoons of Oat with a cup of hot powder milk
+ 3 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 type of green veges

Meal 3
+ 2 slices of wholemeal bread with peanutbutter
+ 1 slice of wholemeal bread with tuna
+ 3 Eggs ( 2 yolks)
+ 1 Apple
+ 350ml of chocolate milk

Meal 4
+ 1 plate of tandoori chicken

Meal 5
+ 3 Eggs (2 egg yolks)
+ Protein shake

12 November 2010
Friday
Workout 3 (Back, Triceps)

Deadlift
1 X 10 X 20kg
1 X 10 X 20kg
1 X 10 X 30kg
1 X 10 X 40kg
1 X 10 X 45kg
1 X 8 X 47.5kg
1 X 7 X 47.5kg

Pull Ups (Wide Grip)
3 set to failure

Bent over BB row
1 X 10 X 30kg
1 X 10 X 35kg
1 X 7 X 37.5kg
1 X 8 X 37.5kg

Dips
4 set to failure

Close grip bench press
1 X 10 X 20kg
1 X 10 X 20kg
1 X 10 X 20kg

Was tired and there no spotter so just 20kg to avoid injury for today.

------------------------------------------

Diet
Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 1 Apple

Meal 2
+ 1 plate of boneless chicken

Meal 3
+ Oatmeal bar
+ Protein Shake

Meal 4
+ 4 Eggs ( 2 yolks)

Meal 5
+ A fist portion of rice with boneless chicken

Meal 6
+ Sandwish
+ 3 Eggs (2 egg yolks)
+ Protein shake

This post has been edited by NaDou: Nov 12 2010, 11:41 PM

15 November 2010
Monday
Workout 1 (Chest, Biceps)

Pushups
3 sets to failure

BB bench press (Olympic barbell weight included)
1 X 10 X Olympic Barbell
1 X 10 X Olympic Barbell
1 X 7 X 40kg
1 X 6 X 40kg
1 X 6 X 40kg

Chinups (underhand close grip)
3 sets to failure

EZ-barbell curls (3 sets 8 reps)
1 X 8 X 15kg
1 X 7 X 15kg
1 X 7 X 15kg

Seated alternating DB curls
1 X 7 X 7.5kg
1 X 7 X 7.5kg
1 X 6 X 7.5kg
1 X 5 X 7.5kg

Next workout target: Higher rep on BB bench press, EZ-Barbell curls & Seated alternating DB curls


------------------------------------------

Diet
Meal 1
+ 6 Tablespoons of Oat with a cup of hot powder milk
+ 3 Eggs (2 yolks)
+ 1 Apple

Meal 2
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 type of green veges and a serving of taufu

Meal 3
+ 2 slices of wholemeal bread with peanutbutter
+ 3 Eggs (2 yolks)

Meal 4
+ 1 plate of tandoori chicken

Meal 5
+ A handful of nuts

Meal 6
+ 3 Eggs (2 egg yolks)
+ Protein shake

16 November 2010
Tuesday
Rest Day

Exercise: Badminton in the late evening

------------------------------------------

Diet
Meal 1
+ 6 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ 2 Slices of wholeameal bread with tuna
+ 1 Apple

Meal 3
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 type of green veges and a serving of taufu

Meal 4
+ 2 slices of wholemeal bread with peanutbutter
+ Protein shake

Meal 5
+ A bowl of rice with serving of chicken, egg & green vege

Meal 6
+ A handful of nuts

Meal 7
+ 4 Eggs (2 egg yolks)
+ Protein shake

17 November 2010
Wednesday
Workout 2 (Legs, Shoulders)

Squats (Olympic Bar)
1 X 10 X Empty bar
1 X 10 X Empty bar
1 X 10 X 47.5kg (Include bar)
1 X 7 X 50kg
1 X 8 X 50kg
1 X 8 X 50kg
1 X 8 X 50kg

BB Lunges
1 X 10 X 20lbs
1 X 10 X 20lbs
1 X 10 X 20lbs

Romanian Deadlift
1 X 10 X 60lbs
1 X 9 X 80lbs
1 X 10 X 80lbs

Calf Raises (Machine)
1 X 10 X 20lbs
1 X 10 X 40lbs
1 X 10 X 60lbs

BB Upright Row
1 X 10 X 40lbs
1 X 10 X 40lbs
1 X 7 X 48lbs
1 X 9 X 48lbs

Front Overhead Press (Machine)
1 X 10 X 30lbs
1 X 8 X 40lbs
1 X 7 X 40lbs
1 X 7 X 40lbs

Next workout target: Higher rep on squats & BB upright row. Increase weight on BB Lunges and RDL.

------------------------------------------

Diet
Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)
+ 1 Apple

Meal 2
+ A fist portion of rice with a large portion of minced meats, 2 types of veges and a serving of taufu

Meal 3
+ 3 slices of wholemeal bread with tuna
+ Protein shake

Meal 4
+ 1 bowl of Oat clusters with 350ml of HL milk

Meal 5
+ 3 Eggs (2 yolks)
+ Protein shake

This post has been edited by NaDou: Nov 23 2010, 09:17 PM

18 November 2010
Thursday
Rest Day

------------------------------------------

Diet
Meal 1
+ 6 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)
+ 1 Apple

Meal 2
+ 1 plate of boneless chicken

Meal 3
+ 3 slices of wholemeal bread with tuna
+ Protein Shake

Meal 4
+ 3 Eggs (2 yolks)
+ A handful of nuts

Meal 5
+ A plate of tandoori chicken

Meal 6
+ 4 Eggs (2 yolks)
+ Protein shake

This post has been edited by NaDou: Nov 18 2010, 11:06 PM

19 November 2010
Friday
Workout 3 (Back,Triceps)

Deadlift
1 X 10 X 20kg
1 X 10 X 20kg
1 X 10 X 47.5kg
1 X 8 X 50kg
1 X 8 X 50kg
1 X 7 X 50kg
1 X 8 X 50kg

Dips
3 sets to failure

Bent over BB row
1 X 10 X 20kg
1 X 5 X 37.5kg
1 X 10 X 35kg
1 X 8 X 37.5kg

Pull up
3 sets to failure

Close grip bench press (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X 30kg (Include Bar)
1 X 10 X 35kg
1 X 10 X 35kg
1 X 5 X 40kg

Next workout target: Higher rep on Deadlift, Bent over BB row and Close grip bench perss.

------------------------------------------

Diet
Meal 1
+ 6 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)
+ 1 Apple

Meal 2
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 types of veges and a serving of taufu

Meal 3
+ 7 pieces of Jacob's Biscuit
+ Protein Shake

Meal 4
+ A plate of tandoori chicken

Meal 5
+ A Lamb's kebab

Meal 6
+ Protein shake


This post has been edited by NaDou: Nov 20 2010, 01:06 AM

22 November 2010
Monday
Workout 1 (Chest, Biceps)

Pushups
3 sets to failure

BB bench press (Olympic barbell weight included)
1 X 10 X Olympic Barbell
1 X 10 X Olympic Barbell
1 X 9 X 40kg
1 X 8 X 40kg
1 X 8 X 40kg

Chinups (underhand close grip)
3 sets to failure

EZ-barbell curls (3 sets 8 reps)
1 X 10 X 15kg
1 X 7 X 17.5kg
1 X 8 X 17.5kg

Seated alternating DB curls
1 X 9 X 7.5kg
1 X 8 X 7.5kg
1 X 6 X 7.5kg

Next workout target: BB bench press higher rep and increase weight. Higher rep on EZ-BB curls and seated alternating DB curls.

------------------------------------------

Diet
Meal 1
+ 8 Tablespoons of Oat with a cup of hot powder milk
+ 3 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 types of veges and a serving of taufu

Meal 3
+ 2 slices of wholemeal bread with tuna
+ 3 Eggs (2 yolks)
+ Protein Shake

Meal 4
+ A plate of tandoori chicken

Meal 5
+ 1 Apple
+ A handful of nut

Meal 6
+ 3 Eggs (2 yolks)
+ Protein shake

This post has been edited by NaDou: Nov 22 2010, 11:20 PM

23 November 2010
Tuesday
Rest Day

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 8 Tablespoons of Oat with a cup of hot powder milk
+ 3 Eggs (2 yolks)

Meal 2
+ 2 slices of wholemeal bread with peanut butter
+ Protein shake

Meal 3
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 types of veges and a serving of taufu

Meal 4
+ 3 Eggs (2 yolks)
+ Protein Shake

Meal 5
+ A plate of tandoori chicken

Meal 6
+ A handful of nut

Meal 7
+ 3 Eggs (2 yolks)
+ Protein shake

24 November 2010
Wednesday
Workout 2 (Legs, Shoulders)

Squat (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X Empty Bar
1 X 10 X 50kg (Include bar)
1 X 9 X 52.5kg
1 X 8 X 52.5kg
1 X 7 X 52.5kg

BB Lunges
1 X 10 X 25lbs
1 X 10 X 25lbs
1 X 10 X 25lbs

Romanian Deadlift
1 X 10 X 80lbs
1 X 10 X 85lbs
1 X 11 X 85lbs

Calf Raises (Machine)
1 X 10 X 70lbs
1 X 10 X 80lbs
1 X 10 X 90lbs

Front Overhead Press (Machine)
1 X 8 X 40lbs
1 X 8 X 40lbs
1 X 5 X 40lbs

BB Upright Row
1 X 8 X 50lbs
1 X 8 X 50lbs
1 X 7 X 50lbs

Next workout target: Higher rep on Squat, Front overhead press & BB Upright row. Increase weight on BB Lunges, RDL & Calf raises.

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 8 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 types of taufu and a serving of vege

Meal 3
+ 4 slices of wholemeal breads with peanut butter
+ Protein shake

Meal 4
+ A plate of tandoori chicken

Meal 5
+ 1 slice of wholemeal bread with peanut butter

Meal 6
+ 4 Eggs (2 yolks)
+ Protein shake


This post has been edited by NaDou: Nov 24 2010, 11:02 PM

25 November 2010
Thursday
Rest Day

Exercise: Badminton in the late evening

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken

Meal 3
+ 4 slices of wholemeal breads with peanut butter
+ Protein shake

Meal 4
+ A plate of tandoori chicken
+ 1 Naan

Meal 5
+ 4 Eggs (1 yolk)
+ Protein shake

This post has been edited by NaDou: Nov 25 2010, 11:39 PM

26 November 2010
Friday
Workout 3 (Back,Triceps)

Deadlift
1 X 10 X 20kg
1 X 10 X 20kg
1 X 8 X 50kg
1 X 8 X 50kg
1 X 8 X 50kg
1 X 7 X 50kg
1 X 8 X 50kg

Dips
3 set to failure

Bent over BB row
1 X 10 X 20kg
1 X 10 X 20kg
1 X 8 X 30kg
1 X 9 X 30kg
1 X 10 X 30kg

Notice I wasn't bent all the way down previously, thus reduce weight and bent all the way down.

Pull Ups
3 sets to failure

Close Grip Bench Press (Olympic Bar)
1 X 10 X Empty bar
1 X 9 X 40kg (Include Bar)
1 X 5 X 40kg
1 X 7 X 40kg

Next workout target: Higher rep and increase weight on Deadlif & Bent over BB row. Higher rep on Close grip bench perss.

This post has been edited by NaDou: Nov 26 2010, 03:44 PM

28 November 2010
Sunday
Rest Day

Exercise: Badminton in the afternoon

------------------------------------------
Diet
Meal 1
+ A small bowl of sliced papaya
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ A large serving boneless chicken and a serving of green vege

Meal 3
+ Protein shake

Meal 4
+ A plate of pasta with boneless chicken and tuna

Meal 5
+ 1 Banana
+ 4 Eggs (2 yolks)
+ Protein shake

This post has been edited by NaDou: Nov 28 2010, 10:11 PM

Great workout you are having...

Any pics of your development?

Thanks. Will post them after I completed my goal which is in a few weeks time.

------------------------------------------
29 November 2010
Monday
Workout 1 (Chest, Biceps)

Push Up
3 sets to failure

EZ-BB Curls
1 X 10 X 10kg
1 X 10 X 10kg
1 X 9 X 17.5kg
1 X 5 X 17.5kg
1 X 6 X 17.5kg
1 X 6 X 17.5kg

Chin Up
3 sets to failure

BB bench press (Olympic barbell weight included)
1 X 10 X Olympic Barbell
1 X 10 X Olympic Barbell
1 X 10 X 40kg
1 X 5 X 42.5kg
1 X 6 X 42.5kg

Seated Alternating DB Curls
1 X 10 X 7.5kg
1 X 10 X 7.5kg
1 X 5 X 7.5kg
1 X 6 X 7.5kg

Next workout target: EZ-BB curls & Seated Alternating DB curls higher reps and increase weight. BB bench press higher reps.

------------------------------------------
Diet
Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 1 Banana
+ 300ml of chocolate HL milk

Meal 2
+ 1 wholegrain bar
+ 2 slices of wholemeal breads with tuna

Meal 3
+ 1 plate of boneless chicken
+ A fist portion of rice with 2 types of taufu and a serving of vege

Meal 4
+ 4 Eggs (2 yolks)
+ 1 slice of wholemeal bread with peanut butter
+ Protein shake

Meal 5
+ A plate of tandoori chicken

Meal 6
+ 1 Apple

Meal 7
+ 4 Eggs (2 yolks)
+ Protein shake

This post has been edited by NaDou: Nov 30 2010, 12:19 AM