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.

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

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

30 November 2010
Tuesday
Rest Day

Exercise: Jogging 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
+ 3 slices of wholemeal breads with tuna
+ Protein shake

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

Meal 4
+ 1 Banana
+ 1 slice of wholemeal bread with peanut butter
+ Protein shake

Meal 5
+ A plate of tandoori chicken

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

1 December 2010
Wednesday
Workout 2 (Legs, Shoulders)

Squat
Squat (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X Empty Bar
1 X 10 X 52.5kg (Include bar)
1 X 9 X 55kg
1 X 8 X 55kg
1 X 9 X 55kg
1 X 8 X 55kg

BB Lunges
1 X 10 X 30lbs
1 X 10 X 30lbs
1 X 10 X 30lbs

Romanian Deadlift
1 X 10 X 60lbs
1 X 10 X 90lbs
1 X 10 X 90lbs
1 X 10 X 90lbs

Calf Raises
1 X 10 X 100lbs
1 X 10 X 110lbs
1 X 10 X 120lbs

Front Overhead Press
1 X 12 X 40lbs
1 X 5 X 50lbs
1 X 3 X 50lbs

BB Upright Row
1 X 9 X 50lbs
1 X 7 X 50lbs
1 X 8 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
+ 7 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 2 serving of veges

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

Meal 4
+ A plate of tandoori chicken

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

This post has been edited by NaDou: Dec 2 2010, 11:46 PM

2 December 2010
Thursday
Rest Day

Exercise: Jogging 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
+ A fist portion of rice with 2 types of taufu and 2 serving of veges

Meal 3
+ 2 slices of wholemeal breads with tuna
+ 2 slices of wholemeal breads with peanut butter
+ Protein shake

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

Meal 5
+ A plate of tandoori chicken

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

3 December 2010
Friday
Workout 3 (Back, Triceps)

Deadlift
1 X 10 X 30kg
1 X 10 X 30kg
1 X 10 X 52.5kg
1 X 8 X 55kg
1 X 9 X 55kg
1 X 9 X 55kg
1 X 7 X 55kg

Dips
3 sets to failure

BB Bent Over Row
1 X 10 X 20kg
1 X 10 X 20kg
1 X 7 X 25kg
1 X 9 X 25kg
1 X 7 X 25kg

Still trying to feel the motion

Pull Ups
3 sets to failure

Close Grip Bench Press (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X Empty Bar
1 X 8 X 42.5kg (Include Bar)
1 X 6 X 42.5kg
1 X 7 X 42.5kg
1 X 6 X 42.5kg

Next workout target: Higher rep on Deadlift, Bent over BB row and Close grip bench perss.
------------------------------------------
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
+ A fist portion of rice with 2 types of taufu and 2 serving of veges

Meal 3
+ A handful of nuts
+ Protein shake

Meal 4
+ 2 slices of wholemeal breads with peanut butter
+ Protein shake

Meal 5
+ A plate portion of chicken, potato and green bean

Meal 6
+ Ramly's daging burger
+ Protein shake

This post has been edited by NaDou: Dec 4 2010, 01:34 AM