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NaDou's Journal

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TSNaDou	Jan 20 2011, 02:27 PM Return to original view \| Post #61
Getting Started Junior Member 204 posts Joined: Feb 2009	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)
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TSNaDou	Jan 24 2011, 12:16 PM Return to original view \| Post #62
Getting Started Junior Member 204 posts Joined: Feb 2009	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)
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TSNaDou	Jan 24 2011, 12:17 PM Return to original view \| Post #63
Getting Started Junior Member 204 posts Joined: Feb 2009	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
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TSNaDou	Jan 24 2011, 11:38 PM Return to original view \| Post #64
Getting Started Junior Member 204 posts Joined: Feb 2009	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)
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TSNaDou	Jan 26 2011, 05:40 PM Return to original view \| Post #65
Getting Started Junior Member 204 posts Joined: Feb 2009	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)
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TSNaDou	Jan 27 2011, 03:58 PM Return to original view \| Post #66
Getting Started Junior Member 204 posts Joined: Feb 2009	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
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TSNaDou	Jan 28 2011, 01:36 AM Return to original view \| Post #67
Getting Started Junior Member 204 posts Joined: Feb 2009	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
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TSNaDou	Jan 30 2011, 02:03 AM Return to original view \| Post #68
Getting Started Junior Member 204 posts Joined: Feb 2009	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
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TSNaDou	Jan 30 2011, 02:04 AM Return to original view \| Post #69
Getting Started Junior Member 204 posts Joined: Feb 2009	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
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TSNaDou	Jan 31 2011, 12:52 AM Return to original view \| Post #70
Getting Started Junior Member 204 posts Joined: Feb 2009	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
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TSNaDou	Feb 1 2011, 11:23 PM Return to original view \| Post #71
Getting Started Junior Member 204 posts Joined: Feb 2009	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
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TSNaDou	Feb 17 2011, 10:25 PM Return to original view \| Post #72
Getting Started Junior Member 204 posts Joined: Feb 2009	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
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TSNaDou	Feb 17 2011, 10:43 PM Return to original view \| Post #73
Getting Started Junior Member 204 posts Joined: Feb 2009	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
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TSNaDou	Feb 21 2011, 10:26 PM Return to original view \| Post #74
Getting Started Junior Member 204 posts Joined: Feb 2009	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
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TSNaDou	Feb 24 2011, 09:11 PM Return to original view \| Post #75
Getting Started Junior Member 204 posts Joined: Feb 2009	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 ------------------------------------------ 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
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TSNaDou	Feb 24 2011, 09:13 PM Return to original view \| Post #76
Getting Started Junior Member 204 posts Joined: Feb 2009	24 February 2011 Thursday Rest Day ------------------------------------------ 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
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TSNaDou	Feb 25 2011, 03:28 PM Return to original view \| Post #77
Getting Started Junior Member 204 posts Joined: Feb 2009	25 February 2011 Friday Workout (Back,Triceps) Deadlift 1 X 10 X 40kg 1 X 10 X 50kg 1 X 8 X 65kg 1 X 5 X 65kg 1 X 5 X 65kg 1 X 9 X 65kg 1 X 6 X 65kg Bad hand grip Bent Over Two-Arm Long Bar Row 1 X 8 X 25kg 1 X 9 X 25kg 1 X 10 X 25kg Lat Pull Down 1 X 10 X 44kg 1 X 10 X 50kg 1 X 6 X 59kg Pull Ups (assisted) 2 sets of 7 reps Triceps Extension (Dumbbell) 1 X 10 X 10kg 1 X 9 X 25lbs 1 X 5 X 30lbs 1 X 5 X 30lbs Dips 3 sets to failure Close Grip Bench Press 1 X 12 X 20kg 1 X 10 X 22.5kg 1 X 7 X 25kg 1 X 7 X 25kg ------------------------------------------ Diet Meal 1 + 50g of oats with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + A oatmeal bar + Protein Shake Meal 3 + A fist portion of rice with serving of veges and taufu + A plate of boneless chicken Meal 4 + A handful of cashew nuts + Protein shake Meal 5 + A plate of pasta with boneless chicken piece Meal 6 + 4 Eggs (1 yolk) +Protein shake This post has been edited by NaDou: Mar 2 2011, 06:08 PM
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TSNaDou	Feb 28 2011, 11:25 PM Return to original view \| Post #78
Getting Started Junior Member 204 posts Joined: Feb 2009	28 February 2011 Monday Rest Day ------------------------------------------ Diet Meal 1 + 50g of oats with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 3 slice of wholemeal breads with peanut butter + Protein Shake Meal 3 + A fist portion of rice with serving of veges and taufu + A plate of boneless chicken Meal 4 + Protein shake Meal 5 + A plate of tandoori chicken Meal 6 + A handful of cashew nuts + 4 Eggs (1 yolk) + Protein shake This post has been edited by NaDou: Mar 2 2011, 06:07 PM
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TSNaDou	Mar 2 2011, 06:06 PM Return to original view \| Post #79
Getting Started Junior Member 204 posts Joined: Feb 2009	1 March 2011 Tuesday Workout (Chest, Biceps) Push Ups 3 sets to failure Dumbbell Bench Press 1 X 10 X 20lbs (each hand) 1 X 10 X 25lbs 1 X 8 X 35lbs 1 X 6 X 35lbs 1 X 6 X 35lbs 1 X 6 X 35lbs 1 X 7 X 35lbs Incline DB Bench Press 1 X 10 X 25lbs 1 X 7 X 30lbs 1 X 9 X 30lbs 1 X 7 X 30lbs Chest Dip 3 sets to failure EZ-BB Curls 1 X 10 X 20lbs 1 X 10 X 25lbs 1 X 10 X 30lbs Seated Alternating DB Curls 1 X 10 X 10lbs (each hand) 1 X 8 X 15lbs 1 X 6 X 15lbs 1 X 6 X 15lbs ------------------------------------------ Diet Meal 1 + 50g of oats with a cup of hot powder milk + 1 Banana + 4 Eggs (2 yolks) Meal 2 + 3 slice of wholemeal breads with tuna + Protein Shake Meal 3 + A bowl of brown rice + A plate of boneless chicken Meal 4 + 6 Eggs (2 yolks) + A handful of cashew nuts Meal 5 + A plate of tandoori chicken Meal 6 + Protein shake This post has been edited by NaDou: Mar 2 2011, 06:09 PM
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TSNaDou	Mar 2 2011, 11:07 PM Return to original view \| Post #80
Getting Started Junior Member 204 posts Joined: Feb 2009	2 March 2011 Wednesday Rest Day ------------------------------------------ Diet Meal 1 + 50g of oats with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal breads with tuna + Protein Shake Meal 3 + A fist portion of rice with serving of veges and taufu and egg + A plate of boneless chicken Meal 4 + 2 slice of wholemeal bread with peanut butter + 1 Banana + Protein shake Meal 5 + A plate of tandoori chicken Meal 6 + A handful of cashew nut + 1 Apple Meal 7 + 5 Eggs (2 yolk) + Protein shake
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