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

Barbell curls (3 sets 8 reps)
Zottman curls (3 sets 8 reps)


Workout 2 (Legs, Shoulders)
------------------------------
Squats (2 warmup sets with light weight, 4 sets 8 reps)
Leg Press (3 sets 8 reps)
Romanian deadlift (3 sets 8 reps)
Dumbbell Standing Calf Raise (3 sets 10 reps)

Barbell Seated Military Press (3 sets 8 reps)
Seated Side Dumbbell Lateral Raise (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 Two-Arm Long Bar Row (3 sets 8 reps)

Dips with bodyweight (3 sets to failure)
Standing Dumbbell Triceps Extension (3 sets 8 reps)

This post has been edited by NaDou: Jan 1 2011, 12:30 AM

3 January 2011
Monday
Workout 1 (Chest,Biceps)

Push Up
3 sets to failure

Dumbbell Bench Press
1 X 10 X 10lbs (Each hand)
1 X 10 X 15lbs
1 X 10 X 20lbs
1 X 10 X 20lbs
1 X 5 X 25lbs
1 X 6 X 25lbs

Incline Dumbbell Bench Press
1 X 6 X 10lbs
1 X 7 X 10lbs
1 X 6 X 10lbs

Chin Ups
1 X 4 reps + 6 negative
1 X 3 reps + 7 negative
1 X 10 negative

Barbell Curls
1 X 9 X 20lbs
1 X 7 X 20lbs
1 X 9 X 20lbs

Zottman Curls
1 X 10 X 5lbs (Each Hand)
1 X 7 X 10lbs
1 X 8 X 10lbs
1 X 8 X 10lbs

Remarks: Still practicing on form.

------------------------------------------
Diet
Meal 1
+ 7 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ 1 bowl of white rice
+ 1 serving of boneless chicken

Meal 3
+ 2 slices of wholemeal breads with peanut butter
+ 1 Banana
+ Protein Shake

Meal 4
+ 1 plate of tandoori chicken

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

---

Added on January 20, 2011, 2:09 pm4 January 2011
Tuesday
Rest Day

------------------------------------------
Diet
Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)
+ 1 Banana

Meal 2
+1 plate of boneless chicken
+A handful of cashew nuts
+1 Apple

Meal3
+2 slices of wholemeal bread with peanut butter
+1 Banana
+Protein Shake

Meal 4
+1 Turkish Meat Kebab
+A handful of cashew nuts

Meal5
+4 Eggs (1 yolks)
+Protein Shake

---

Added on January 20, 2011, 2:10 pm5 January 2011
Wednesday
Workout 2 (Legs, Shoulder)

Squat (Olympic Bar)
1 X 10 X 30kg (Include bar)
1 X 10 X 40kg
1 X 10 X 50kg
1 X 10 X 60kg
1 X 8 X 62.5kg
1 X 7 X 62.5kg

Romanian Deadlift
1 X 10 X 30kg
1 X 10 X 40kg
1 X 10 X 50kg
1 X 8 X 52.5kg

Calf Raises (Plate)
1 X 10 X 10kg (Each Hand)
1 X 10 X 15kg
1 X 10 X 15kg

Barbell Seated Military Press
1 X 10 X 10kg
1 X 7 X 20kg
1 X 5 X 20kg

Leg Press
1 X 10 X 105kg
1 X 10 X 125kg
1 X 10 X 125kg
1 X 9 X 135kg

Seated Side Dumbbell Lateral Raise
1 X 10 X 2.5kg (Each hand)
1 X 9 X 10lbs
1 X 7 X 10lbs

------------------------------------------
Diet
Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)
+ 1 Banana

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

Meal 3
+ 3 slices of wholemeal breads with tuna
+ 1 Banana
+ Protein Shake

Meal 4
+ A plate of tandoori chicken
+ A handful of cashew nuts

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

---

Added on January 20, 2011, 2:10 pm6 January 2011
Thursday
Rest Day

------------------------------------------
Diet
Meal 1
+ 1 Banana
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (1 yolk)

Meal 2
+ A bowl of rice and a plate of boneless chicken
+ Protein shake

Meal 3
+ 3 slices of wholemeal breads with tuna
+ 1 Banana
+ Protein Shake

Meal 4
+ A plate of tandoori chicken
+ A handful of cashew nuts

Meal 5
+ 3 Eggs (1 yolk)
+ Protein Shake

---

Added on January 20, 2011, 2:11 pm7 January 2011
Friday
Workout 3 (Back, Triceps)

Deadlift
1 X 10 X 30kg
1 X 10 X 40kg
1 X 10 X 50kg
1 X 9 X 57.5kg
1 X 7 X 57.5kg
1 X 10 X 57.5kg
1 X 6 X 60kg

Pull Ups
3 sets of 10 negative pull ups

Bent Over Two Arm Long Bar Row
1 X 10 X 15kg
1 X 10 X 20kg
1 X 9 X 25kg

Dips
4 sets to failure

Standing Dumbbell Triceps Extension
1 X 10 X 7.5kg
1 X 10 X 7.5kg
1 X 10 X 20lbs
1 X 7 X 10kg

------------------------------------------
Diet
Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)
+ 1 Banana

Meal2
+A plate of chicken
+A bowl of rice with a fried egg

Meal3
+3 slices of bread with peanut butter
+1 Banana
+Protein Shake

Meal4
+A plate of tandoori chicken

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

---

Added on January 20, 2011, 2:12 pm8 January 2011
Saturday
Rest Day

Meal 1
+1 Apple
+7 Tablespoons of Oat with a cup of hot powder milk
+1 Banana
+5 Eggs (1 yolk)

Meal2
+A plate of boneless chicken

Meal3
+3 slices of wholemeal bread with peanut butter
+1 Banana
+Protein Shake

Meal4
+A plate of tandoori chicken

Meal5
+4 Eggs (1 yolk)
+Protein Shake

---

Added on January 20, 2011, 2:12 pm9 January 2011
Sunday
Rest Day

Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)
+ 1 Banana

Meal 2
+1 bowl of Yee Mee noodle
+Protein Shake

Meal3
+1 plate of boneless chicken

Meal4
+2 slices of wholemeal bread with peanut butter
+1 Banana
+Protein Shake

Meal6
+4 Eggs (1 yolks)
+Protein Shake

This post has been edited by NaDou: Jan 20 2011, 02:13 PM

10 January 2011
Monday
Workout 1 (Chest, Biceps)

Push Ups
3 Sets to failure

Dumbbell Bench Press
1 X 10 X 10lbs (Each hand)
1 X 12 X 15lbs
1 X 10 X 25lbs
1 X 8 X 25lbs
1 X 8 X 25lbs
1 X 8 X 25lbs

Incline Dumbbell Bench Press
1 X 10 X 10lbs
1 X 10 X 15lbs
1 X 9 X 20lbs
1 X 8 X 20lbs

Chin Ups
1 X 5 reps + 5 negative
1 X 3 reps + 4 negative
1 X 4 reps + 3 negative

Barbell Curls
1 X 10 X 20lbs
1 X 8 X 25lbs
1 X 8 X 25lbs

Zottman Curls
1 X 10 X 10lbs (Each hand)
1 X 4 X 15lbs
1 X 10 X 10lbs
1 X 10 X 10lbs

------------------------------------------
Meal 1
+1 Apple
+ 8 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken

Meal 3
+ 3 slices of wholemeal breads with peanut butter
+ 1 Banana
+ Protein Shake

Meal 4
+ 1 plate of tandoori chicken
+ A handful of cashew nuts

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

---

Added on January 20, 2011, 2:14 pm11 January 2011
Tuesday
Rest Day

------------------------------------------
Meal 1
+ 8 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ 1 fist portion of rice with serving of chicken, veges and taufu
+ 1 piece of chicken meat

Meal 3
+ 3 slices of wholemeal breads with peanut butter
+ 1 Banana
+ Protein Shake

Meal 4
+ 1 plate of tandoori chicken

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

---

Added on January 20, 2011, 2:15 pm12 January 2011
Wednesday
Workout 2 (Legs, Shoulder)

Squat (Olympic Bar)
1 X 10 X 30kg (Include bar)
1 X 10 X 40kg
1 X 7 X 62.5kg
1 X 8 X 62.5kg
1 X 8 X 62.5kg
1 X 7 X 62.5kg

Leg Press
1 X 10 X 105kg
1 X 8 X 135kg
1 X 9 X 135kg
1 X 10 X 105kg

Romanian Deadlift
1 X 10 X 30kg
1 X 10 X 40kg
1 X 6 X 50kg

Calf Raises (Plate)
1 X 10 X 15kg (Each Hand)
1 X 10 X 15kg
1 X 10 X 15kg

Seated Side Dumbbell Lateral Raise
1 X 10 X 10lbs (Each hand)
1 X 10 X 10lbs
1 X 10 X 10lbs

Remark: Left out Military Press, was tired.

------------------------------------------
Diet
Meal 1
+ 8 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)
+ 1 Banana

Meal 2
+ 1 plate of boneless chicken

Meal 3
+ Oatmeal Bar

Meal 4
+ A bowl of rice and serving of chicken

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

---

Added on January 20, 2011, 2:15 pm13 January 2011
Thursday
Rest Day

Diet
Meal 1
+ 8 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)
+ 1 Banana

Meal 2
+ 1 plate of boneless chicken

Meal 3
+ 2 slices of wholemeal bread with peanut butter
+1 Banana
+Protein Shake

Meal 4
+ A bowl of rice and serving of chicken

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

---

Added on January 20, 2011, 2:16 pm14 January 2011
Friday
Workout 3 (Back, Triceps)

Deadlift
1 X 10 X 30kg
1 X 10 X 40kg
1 X 6 X 60kg
1 X 7 X 60kg
1 X 7 X 60kg
1 X 7 X 60kg
1 X 5 X 60kg
1 X 6 X 60kg

Bent Over Two Arm Long Bar Row
1 X 8 X 25kg
1 X 9 X 25kg
1 X 8 X 25kg
1 X 8 X 25kg

Dips
4 sets to failure

Standing Dumbbell Triceps Extension
1 X 8 X 10kg
1 X 8 X 10kg
1 X 8 X 10kg

Lat Pull Down
1 X 10 X 40kg
1 X 10 X 50kg
1 X 8 X 59kg

Pull Ups
1 sets of 10 negative pull ups

------------------------------------------
Diet
Meal 1
+ 1 Apple
+ 7 Tablespoons of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)
+ 1 Banana

Meal2
+A plate of boneless chicken

Meal3
+2 slices of bread with peanut butter
+1 Banana

Meal4
+A plate of tandoori chicken
+A handful of cashew nuts

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

---

Added on January 20, 2011, 2:17 pm15 January 2011
Saturday
Rest Day

Exercise: Jogging in the evening

------------------------------------------
Diet
Meal 1
+ 7 Tablespoons of Oat with a cup of hot powder milk
+1 Banana
+1 slice of wholemeal bread with peanut butter
+ 5 Eggs (2 yolks)

Meal2
+A plate of boneless chicken
+A fist portion of rice with a serving of taufu and 2 serving of green veges

Meal3
+2 slices of bread with peanut butter

Meal4
+A plate of tandoori chicken

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

---

Added on January 20, 2011, 2:18 pm16 January 2011
Sunday
Rest Day

Exercise: Jogging in the evening

------------------------------------------
Diet
Meal 1
+7 Tablespoons of Oat with a cup of hot milk
+1 Banana
+5 Eggs (1 yolk)

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

Meal 3
+3 slices of wholemeal bread with peanut butter

Meal 4
+A plate of tandoori chicken

Meal 5
+4 Eggs
+Protein Shake



This post has been edited by NaDou: Jan 20 2011, 02:18 PM

17 January 2011
Monday
Workout 1 (Chest,Biceps)

Push Ups
3 Sets to failure

Dumbbell Bench Press
1 X 10 X 15lbs (Each hand)
1 X 10 X 15lbs
1 X 8 X 25lbs
1 X 9 X 25lbs
1 X 8 X 25lbs
1 X 10 X 25lbs

Incline Dumbbell Bench Press
1 X 10 X 20lbs
1 X 10 X 20lbs
1 X 4 X 25lbs
1 X 6 X 25lbs

Chin Ups
1 X 7 reps + 3 negative
1 X 5 reps + 5 negative

Barbell Curls
1 X 9 X 25lbs
1 X 8 X 25lbs
1 X 6 X 25lbs
1 X 7 X 25lbs

Zottman Curls
1 X 10 X 10lbs (Each hand)
1 X 4 X 15lbs
1 X 10 X 10lbs
1 X 10 X 10lbs

------------------------------------------
Meal 1
+1 Apple
+ 8 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ 1 plate of boneless chicken

Meal 3
+ 3 slices of wholemeal breads with peanut butter
+ 1 Banana

Meal 4
+ 1 plate of tandoori chicken
+ A handful of cashew nuts

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

This post has been edited by NaDou: Jan 20 2011, 02:22 PM

19 January 2011
Wednesday
Workout 2 (Legs,Shoulder)

Squat (Olympic Bar)
1 X 10 X 30kg (Include bar)
1 X 10 X 40kg
1 X 10 X 50kg
1 X 8 X 62.5kg
1 X 8 X 62.5kg
1 X 5 X 62.5kg
1 X 6 X 62.5kg
1 X 6 X 62.5kg

Leg Press
1 X 10 X 115kg
1 X 9 X 135kg
1 X 10 X 135kg

Romanian Deadlift
1 X 10 X 50kg
1 X 8 X 52.5kg
1 X 9 X 52.5kg

Calf Raises (Plate)
1 X 10 X 15kg (Each Hand)
1 X 10 X 15kg
1 X 10 X 15kg

Seated Side Dumbbell Lateral Raise
1 X 10 X 10lbs (Each hand)
1 X 10 X 10lbs
1 X 10 X 10lbs

Barbell Upright Row
1 X 8 X 20kg
1 X 8 X 20kg
1 X 8 X 20kg

------------------------------------------
Meal 1
+ 8 tablespoon of oats 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 serving of taufu and a seriving of green veges

Meal 3
+ A plate of tandoori chicken

Meal 4
+ Sandwiches

Meal 5
+ 4 Eggs (1 yolks)

22 January 2011
Saturday
Workout (Back,Triceps)

Deadlift
1 X 10 X 30kg
1 X 10 X 50kg
1 X 6 X 60kg
1 X 7 X 60kg
1 X 5 X 60kg
1 X 6 X 60kg
1 X 6 X 60kg

Bent Over Two Arm Long Bar Row
1 X 7 X 25kg
1 X 8 X 25kg
1 X 9 X 25kg
1 X 8 X 25kg

Standing Triceps Extension
1 X 10 X 10kg
1 X 8 X 12.5kg
1 X 8 X 12.5kg
1 X 7 X 12.5kg

Dips
4 sets to failure

------------------------------------------
Meal 1
+ 8 tablespoon of oats with a cup of hot powder milk
+ 4 Eggs (2 yolks)

Meal 2
+ Few pieces of steam chicken

Meal 3
+ 3 slices of wholemeal bread with peanut butter

Meal 4
+ A beef burger and french fries

Meal 5
+ 4 Eggs (1 yolks)

23 January 2011
Sunday
Rest Day

Exercise: Badminton in the afternoon

------------------------------------------
Meal 1
+ 8 tablespoon of oats with a cup of hot powder milk
+ 5 Eggs (2 yolks)

Meal 2
+ Few pieces of steam chicken

Meal 3
+ A bowl of fried rice and noodles

Meal 4
+ Few pieces of steam chicken

Meal 5
+ 2 Eggs (2 yolks)
+ Buns

This post has been edited by NaDou: Jan 24 2011, 12:32 PM

24 January 2011
Monday
Workout (Chest,Biceps)

Dumbbell Bench Press
1 X 10 X 20lbs (Each hand)
1 X 10 X 20lbs
1 X 8 X 30lbs
1 X 8 X 30lbs
1 X 8 X 30lbs
1 X 9 X 30lbs

Incline Dumbbell Bench Press
1 X 8 X 25lbs
1 X 8 X 25lbs
1 X 7 X 25lbs

Push Up
3 sets to failure

Chin Ups (machine)
3 sets of 10 reps

Barbell Curls
1 X 8 X 30lbs
1 X 8 X 30lbs
1 X 7 X 30lbs

Zottman Curls
1 X 5 X 15lbs (Each Hand)
1 X 6 X 15lbs
1 X 7 X 15lbs
1 X 7 X 15lbs

------------------------------------------
Meal 1
+ 1 Apple
+ 8 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ A plate of boneless chicken

Meal 3
+ 3 slices of wholemeal breads with peanut butter

Meal 4
+ Sandwich

Meal 5
+ 4 Eggs (2 yolks)

25 January 2011
Tuesday
Rest Day

------------------------------------------
Meal 1
+ 8 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ A few pieces steam chickens

Meal 3
+ 3 slices of wholemeal breads with peanut butter

Meal 4
+ A fist portion of rice, serving of veges, chicken and meat.

Meal 5
+ 4 Eggs (2 yolks)

26 January 2011
Wednesday
Rest Day

------------------------------------------
Meal 1
+ 8 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ A few pieces of steam chickens

Meal 3
+ 3 slices of wholemeal breads with peanut butter

Meal 4
+ Sandwiches

Meal 5
+ A few pieces of steam chickens

Meal 6
+ A handful of almonds
+ Protein Shake

27 January 2011
Thursday
Workout (Legs, Shoulder)

Squat (Olympic Bar)
1 X 10 X 40kg (Include bar)
1 X 10 X 50kg
1 X 6 X 62.5kg
1 X 6 X 62.5kg
1 X 6 X 62.5kg
1 X 7 X 62.5kg

Dumbbell Lunges
1 X 8 X 20lbs (Each hand)
1 X 8 X 20lbs
1 X 9 X 20lbs

Calf Raises (Dumbbell)
1 X 10 X 15.9kg (Each Hand)
1 X 10 X 15.9kg
1 X 10 X 15.9kg

Front Raise (Plate)
1 X 10 X 10kg
1 X 10 X 10kg
1 X 10 X 10kg

Seated Side Dumbbell Lateral Raise
1 X 10 X 10lbs (Each hand)
1 X 10 X 10lbs
1 X 10 X 10lbs

Barbell Upright Row
1 X 10 X 20kg
1 X 10 X 20kg
1 X 7 X 23kg

Remark: Must improve on Squat for next workout!
------------------------------------------
Meal 1
+ 8 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ Protein Shake
+ Some almonds

Meal 3
+ A large piece of chicken with a portion of brown rice
+ A bowl of mixed veges

Meal 4
+ 1 Banana
+ A slice of cheese

Meal 5
+ A bowl of sweet potato and serving of baked boneless chicken

Meal 6
+ A handful of almonds
+ Protein Shake

This post has been edited by NaDou: Jan 28 2011, 01:37 AM

28 January 2011
Friday
Workout (Back,Triceps)

Deadlift
1 X 10 X 40kg
1 X 10 X 50kg
1 X 8 X 60kg
1 X 8 X 60kg
1 X 5 X 60kg
1 X 10 X 60kg

Pull Ups
2 sets to failure

Bench Dips
3 sets of 10 reps

Tricep Extension (Plate)
1 X 10 X 10kg
1 X 10 X 10kg
1 X 10 X 10kg

------------------------------------------
Meal 1
+ 8 tablespoon of oats with a cup of hot powder milk
+ A slice of cheese

Meal 2
+ Protein Shake
+ Some almonds

Meal 3
+ A large piece of chicken with a portion of brown rice and serving of veges

Meal 4
+ 3 slices of wholemeal breads with peanut butter

Meal 5
+ A few pieces of steam chicken

Meal 6
+ Ramly burger

Meal 7
+ Protein Shake

29 January 2011
Saturday
Rest Day

------------------------------------------
Meal 1
+ 8 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ A few pieces of steam chicken

Meal 3
+ 3 slices of wholemeal bread with peanut butter
+ 1 Banana
+ Protein Shake

Meal 4
+ A plate of fried rice
+ Ikan bakar

Meal 5
+ Protein Shake

30 January 2011
Sunday
Rest Day

Exercise: Badminton in the afternoon
------------------------------------------
Meal 1
+ 1 Apple
+ 8 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 4 Eggs (2 yolks)

Meal 2
+ A few pieces of steam chicken

Meal 3
+ 3 slices of wholemeal bread with peanut butter
+ Protein Shake

Meal 4
+ A few pieces of steam chicken and potatoes

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

1 February 2011
Tuesday
Workout (Chest, Biceps)

Push Up
3 sets to failure

Dumbbell Bench Press
1 X 10 X 20lbs (Each hand)
1 X 10 X 25lbs
1 X 8 X 30lbs
1 X 8 X 30lbs
1 X 8 X 30lbs
1 X 7 X 30lbs

Incline Dumbbell Bench Press
1 X 8 X 25lbs
1 X 8 X 25lbs
1 X 6 X 25lbs
1 X 7 X 25lbs

Chin Ups (machine)
4 sets of 10 reps

Barbell Curls
1 X 10 X 30lbs
1 X 8 X 30lbs
1 X 8 X 30lbs

Zottman Curls
1 X 7 X 15lbs (Each Hand)
1 X 7 X 15lbs
1 X 7 X 15lbs

------------------------------------------
Diet
Meal 1
+ 8 tablespoon of oats with a cup of hot powder milk
+ 1 Banana
+ 4 Eggs (2 yolks)

Meal 2
+ A few piece of steam chicken
+ A serving of green veges

Meal 3
+ A Sandwich
+ 1 slice of wholemeal breads with peanut butter
+ Protein Shake

Meal 4
+ Tuna sandwich

Meal 5
+ A few piece of steam chicken

Meal 6
+ Protein Shake

15 February 2011
Tuesday
Workout (Chest, Biceps)

Dumbbell Bench Press
1 X 10 X 20lbs (Each hand)
1 X 10 X 25lbs
1 X 10 X 30lbs
1 X 8 X 35lbs
1 X 8 X 35lbs
1 X 7 X 35lbs

Incline Dumbbell Bench Press
1 X 10 X 25lbs
1 X 8 X 30lbs
1 X 7 X 30lbs
1 X 7 X 30lbs

Push Ups
3 sets of 10 reps

Chin Ups (machine)
4 sets of 10 reps

Barbell Curls
1 X 10 X 30lbs
1 X 8 X 30lbs
1 X 8 X 30lbs

Zottman Curls
1 X 10 X 10lbs (Each Hand)
1 X 7 X 15lbs
1 X 10 X 10lbs
1 X 7 X 15lbs

This post has been edited by NaDou: Feb 17 2011, 10:51 PM

17 February 2011
Thursday
Workout (Legs, Shoulder)

Squats (Olympic Bar)
1 X 10 X 40kg (Include bar)
1 X 10 X 50kg
1 X 8 X 65kg
1 X 8 X 65kg
1 X 7 X 65kg
1 X 7 X 65kg

Leg Press
1 X 10 X 115.6kg
1 X 10 X 135.6kg
1 X 10 X 140.6kg
1 X 10 X 140.6kg

Romanian Deadlift
1 X 10 X 40kg
1 X 10 X 50kg
1 X 10 X 50kg

Calf Raise (Plate)
1 X 10 X 15kg (Each hand)
1 X 10 X 15kg
1 X 10 X 15kg

Lateral Raise
1 X 10 X 10lbs
1 X 10 X 10lbs
1 X 10 X 10lbs

Front Raise (Dumbbell)
1 X 10 X 25lbs
1 X 10 X 25lbs
1 X 9 X 25lbs

Barbell Upright Row
1 X 8 X 20kg
1 X 9 X 20kg
1 X 8 X 20kg

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

Meal 2
+ Protein Shake

Meal 3
+ A fist portion of rice with a large portion of minced meats, 2 types of veges and a serving of taufu

Meal 4
+ 3 slices of wholemeal bread with tuna
+ 300ml of milk

Meal 4
+ A plate of tandoori chicken

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

21 February 2011
Monday
Workout (Chest,Biceps)

Push Ups
3 Sets

Dumbbell Bench Press
1 X 10 X 20lbs (Each hand)
1 X 10 X 25lbs
1 X 8 X 35lbs
1 X 7 X 35lbs
1 X 5 X 35lbs
1 X 8 X 35lbs

Incline Dumbbell Bench Press
1 X 10 X 25lbs
1 X 10 X 25lbs
1 X 8 X 30lbs
1 X 8 X 30lbs
1 X 9 X 30lbs

Barbell Curls
1 X 10 X 25lbs
1 X 8 X 30lbs
1 X 6 X 30lbs
1 X 5 X 30lbs
1 X 10 X 25lbs

Zottman Curls
1 X 10 X 10lbs (Each Hand)
1 X 10 X 10lbs
1 X 10 X 10lbs

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

Meal 2
+ 3 slices of wholemeal bread with peanutbutter

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

Meal 4
+ Protein Shake

Meal 5
+ 3 Eggs (1 yolk)

Meal 6
+ A plate of tandoori chicken

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

23 February 2011
Wednesday
Workout (Legs, Shoulder)

Squats (Olympic Bar)
1 X 10 X 40kg (Include bar)
1 X 10 X 50kg
1 X 9 X 65kg
1 X 9 X 65kg
1 X 8 X 65kg
1 X 6 X 65kg

Leg Press
1 X 10 X 140.6kg
1 X 10 X 145.6kg
1 X 10 X 145.6kg

Romanian Deadlift
1 X 7 X 55kg
1 X 8 X 55kg
1 X 9 X 55kg

Calf Raise (Plate)
1 X 10 X 15kg (Each hand)
1 X 10 X 15kg
1 X 10 X 15kg

Lateral Raise
1 X 10 X 10lbs
1 X 10 X 10lbs
1 X 10 X 10lbs

Front Raise (Dumbbell)
1 X 9 X 25lbs
1 X 7 X 25lbs
1 X 10 X 10kg plate
1 X 10 X 10kg plate

Barbell Upright Row
1 X 8 X 22.5kg
1 X 9 X 22.5kg
1 X 7 X 22.5kg
1 X 6 X 22.5kg
1 X 7 X 22.5kg

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Diet
Meal 1
+ 50g of Oat with a cup of hot powder milk
+ 1 Banana
+ 4 Eggs (2 yolks)

Meal 2
+ 3 slices of wholemeal bread with peanutbutter

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

Meal 4
+ Protein Shake

Meal 5
+ 6 Eggs (2 yolks)
+ 2 slice of wholemeal breads
+ A handful of cashew nuts
+ 300ml of chocolate milk

Meal 6
+ A plate of tandoori chicken

Meal 7
+ Protein Shake

24 February 2011
Thursday
Rest Day

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Diet
Meal 1
+ 50g of Oat with a cup of hot powder milk
+ 5 Eggs (2 yolks)

Meal 2
+ Protein shake

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

Meal 4
+ 4 Eggs (1 yolk)
+ 3 slice of wholemeal breads
+ Protein Shake

Meal 5
+ A plate of tandoori chicken

Meal 6
+ 4 Eggs (1 yolk)
+ Protein Shake