Welcome Guest ( Log In | Register )

Bump Topic Add Reply RSS Feed
7 Pages « < 3 4 5 6 7 >Bottom

Outline · [ Standard ] · Linear+

 NaDou's Journal

views
     
TSNaDou
post Mar 3 2011, 10:27 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
3 March 2011
Thursday
Workout (Legs, Shoulder)

Squat (Standard Barbell)
1 X 9 X 30kg (weight exclude barbell)
1 X 10 X 40kg
1 X 10 X 50kg
1 X 6 X 55kg
1 X 8 X 55kg
1 X 4 X 55kg
1 X 3 X 55kg
1 X 5 X 55kg

Romanian Deadlift
1 X 10 X 30kg
1 X 6 X 55kg
1 X 6 X 55kg
1 X 10 X 55kg

DB Lunges
1 X 5 X 10kg (each hand)
1 X 8 X 10kg
1 X 6 X 10kg

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

Shoulder Press
1 X 10 X 10kg (Each hand)
1 X 8 X 25lbs
1 X 7 X 25lbs

Front Raise (Plate)
1 X 8 X 10kg
1 X 7 X 10kg
1 X 7 X 10kg

BB Upright Row
1 X 8 X 22.5kg
1 X 8 X 22.5kg
1 X 8 X 22.5kg

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

Meal 2
+ A plate of boneless chicken

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

Meal 4
+ A bowl of rice with serving of chicken

Meal 5
+ A plate of tandoori chicken

Meal 6
+ Protein shake
TSNaDou
post Mar 4 2011, 10:11 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
QUOTE(mikehuan @ Mar 4 2011, 12:51 AM)
RDL isnt a leg exercise...why is that there? unless you mean SLDL?
*
RDL is a leg exercise. Work your Hamstrings.
TSNaDou
post Mar 4 2011, 10:13 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
4 March 2011
Friday
Rest Day

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

Meal 2
+ 1 slice of wholemeal bread 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
+ A bun

Meal 5
+ A bowl of brown rice with serving of steam chicken
+ A bowl of salad

Meal 6
+ Steam chickens

Meal 7
+ Protein Shake
TSNaDou
post Mar 6 2011, 02:25 AM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
5 March 2011
Saturday
Workout (Back, Triceps)

Deadlift (Olympic Barbell)
1 X 10 X 40kg (Bar include)
1 X 10 X 50kg
1 X 8 X 65kg
1 X 10 X 65kg
1 X 9 X 70kg
1 X 6 X 70kg
1 X 7 X 70kg

Bent Over Row
1 X 10 X 20kg
1 X 10 X 25kg
1 X 10 X 30kg

Lat Pull Down
3 Sets

Tricep Extension (DB)
1 X 10 X 30lbs
1 X 8 X 35lbs
1 X 8 X 35lbs
1 X 10 X 35lbs
1 X 10 X 25lbs

Dips
3 Sets to failure

Push Up
3 Sets to failure

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

Meal 2
+ A bowl of brown rice with serving of chicken, fish and veges

Meal 3
+ 1 Apple
+ 2 slices of wholemeal bread with peanut butter

Meal 4
+ A few pieces of steam chickens

Meal 5
+ A few pieces of steam chickens
+ 2 slices of wholemeal bread with peanut butter

Meal 6
+ A plate of tandoori chicken

Meal 7
+ Protein Shake
TSNaDou
post Mar 7 2011, 09:07 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
7 March 2011
Monday
Workout (Chest,Biceps)

Push Ups
3 sets to failure

DB Bench Press
1 X 9 X 35lbs (each hand)
1 X 7 X 35lbs
1 X 6 X 35lbs
1 X 6 X 35lbs

Incline DB Bench Press
1 X 14 X 30lbs (each hand)
1 X 8 X 35lbs
1 X 8 X 35lbs
1 X 5 X 35lbs

Chest Dips
3 sets of 5 reps

Chin Ups (Assisted)
3 sets of 10 reps

EZ-BB Curls
1 X 10 X 15kg
1 X 6 X 17.5kg
1 X 4 X 17.5kg
1 X 10 X 10kg

DB Curls
1 X 7 X 20lbs (each hand)
1 X 6 X 20lbs
1 X 6 X 20lbs

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

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

Meal 3
+ 2 slices of wholemeal bread with tuna

Meal 4
+ A bowl of brown rice
+ A few pieces of steam chickens
+ A handful of cashew nuts

Meal 5
+ A few pieces of steam chickens

Meal 6
+ Protein Shake
TSNaDou
post Mar 8 2011, 11:24 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
8 March 2011
Tuesday
Rest Day

------------------------------------------
Diet
Meal 1
+ 50g of oats with a cup of hot powder milk
+ 6 Eggs (2 yolks)

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

Meal 3
+ 1 large chicken burger with fry

Meal 4
+ 2 tuna and ham sandwich

Meal 5
+ 1 Apple
+ 6 Eggs (2 yolks)
+ Protein Shake
TSNaDou
post Mar 9 2011, 08:42 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
9 March 2011
Wednesday
Workout (Legs, Shoulder)

Squat (Olympic Bar)
1 X 10 X 40kg (bar include)
1 X 10 X 50kg
1 X 6 X 70kg
1 X 5 X 70kg
1 X 4 X 70kg
1 X 5 X 70kg
1 X 10 X 50kg

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

DB Lunges
1 X 7 X 10kg (each hand)
1 X 8 X 10kg
1 X 7 X 10kg

Calf Raise (Plate)
1 X 10 X 15kg
1 X 12 X 15kg
1 X 12 X 15kg

Shoulder Press (DB)
1 X 13 X 25lbs
1 X 9 X 30lbs
1 X 8 X 30lbs
1 X 9 X 30lbs

Front Raise (Plate)
1 X 8 X 10kg
1 X 10 X 10kg
1 X 9 X 10kg

BB Upright Row
1 X 8 X 22.5kg
1 X 7 X 22.5kg
1 X 8 X 22.5kg
1 X 8 X 22.5kg

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

Meal 2
+ 2 slices of wholemeal bread with tuna

Meal 3
+ A plate of boneless chicken
+ 1 slice of wholemeal bread with tuna

Meal 4
+ A bowl of brown rice with serving of vege
+ Steam chickens

Meal 5
+ A few piece of steam chickens
+ 1 Banana
+ 1 kaya bun

Meal 6
+ 5 Eggs (2 yolks)
+ Protein Shake
TSNaDou
post Mar 10 2011, 11:07 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
10 March 2011
Thursday
Rest Day

Exercise: Jogging in the evening

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

Meal 2
+ 2 slices of wholemeal bread with peanutbutter
+ 1 Banana

Meal 3
+ A bowl of brown rice with serving of vege
+ Steam chickens

Meal 4
+ 2 slices of wholemeal bread with peanutbutter
+ 250ml of milk

Meal 5
+ A plate of tandoori chicken
+ 1 Naan

Meal 6
+ 4 Eggs (1 yolk)
+ Protein Shake
TSNaDou
post Mar 11 2011, 03:37 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
11 March 2011
Friday
Workout (Back, Triceps)

Deadlift (Olympic Bar)
1 X 10 X 50kg (bar include)
1 X 10 X 60kg
1 X 6 X 70kg
1 X 10 X 70kg - Bad form
1 X 10 X 60kg
1 X 7 X 65kg
1 X 7 X 65kg
1 X 11 X 65kg

Bent Over Row
1 X 10 X 10kg
1 X 10 X 15kg
1 X 8 X 20kg
1 X 10 X 20kg

Lat Pull Down
1 X 7 X 59kg
1 X 9 X 59kg
1 X 10 X 59kg

Seated Tricep Extension (DB)
1 X 10 X 25lbs
1 X 12 X 30lbs
1 X 10 X 35lbs
1 X 8 X 35lbs
1 X 10 X 20lbs

Dip
3 sets to failure

Close Grip Bench Press
1 X 10 X 25kg
1 X 10 X 25kg
1 X 8 X 25kg
TSNaDou
post Mar 14 2011, 10:11 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
14 March 2011
Monday
Workout (Chest, Biceps)

Push Ups
3 sets to failure

DB Bench Press
1 X 10 X 10kg (each hand)
1 X 10 X 10kg
1 X 8 X 35lbs
1 X 9 X 35lbs
1 X 10 X 35lbs
1 X 9 X 35lbs
1 X 10 X 25lbs

Incline DB Bench Press
1 X 10 X 35lbs (each hand)
1 X 8 X 35lbs
1 X 8 X 35lbs
1 X 10 X 25lbs

Chest Dips
2 sets to failure

EZ-BB Curls
1 X 8 X 17.5kg
1 X 9 X 17.5kg
1 X 5 X 17.5kg
1 X 10 X 10kg
1 X 10 X 10kg

DB Curls
1 X 7 X 20lbs , 1 X 10 X 10lbs
1 X 7 X 20lbs , 1 X 10 X 10lbs
1 X 8 X 20lbs , 1 X 10 X 10lbs

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

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

Meal 3
+2 slices of wholemeal bread with tuna

Meal 4
+ A bowl of brown rice with serving of vege
+ Steam chickens
+ A handful of cashew nuts

Meal 5
+ A plate of tandoori chicken

Meal 6
+ Protein Shake
TSNaDou
post Mar 15 2011, 10:11 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
15 March 2011
Tuesday
Rest Day

------------------------------------------
Diet
Meal 1
+ 60g of oats with a cup of hot powder milk
+ 5 Eggs (2 yolks)

Meal 2
+ 3 slices of wholemeal bread with peanut butter

Meal 3
+ A bowl of brown rice with serving of vege
+ Steam chickens
+ A handful of cashew nuts

Meal 4
+ 1 slice of wholemeal bread with peanut butter
+ 250ml of milk

Meal 5
+ A few pieces of steam chicken
+ 1 Apple

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

This post has been edited by NaDou: Mar 15 2011, 10:14 PM
TSNaDou
post Mar 16 2011, 10:33 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
16 March 2011
Wednesday
Workout (Legs, Shoulder)

Squat (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X 30kg (bar include)
1 X 10 X 50kg
1 X 10 X 60kg
1 X 8 X 65kg
1 X 10 X 65kg - Never went down enough
1 X 9 X 60kg
1 X 7 X 60kg

Romanian Deadlift
1 X 8 X 50kg
1 X 10 X 50kg
1 X 8 X 55kg
1 X 9 X 55kg

DB Lunges
1 X 8 X 10kg (each hand)
1 X 7 X 10kg
1 X 8 X 10kg

Calf Raise (Plate)
1 X 12 X 15kg
1 X 12 X 15kg
1 X 12 X 15kg
1 X 12 X 15kg

Shoulder Press (DB)
1 X 8 X 35lbs
1 X 10 X 35lbs
1 X 8 X 35lbs
1 X 7 X 25lbs

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

BB Upright Row
1 X 8 X 22.5kg
1 X 8 X 22.5kg
1 X 6 X 22.5kg
1 X 10 X 22kg

------------------------------------------
Diet
Meal 1
+ 60g of oats with a cup of hot powder milk
+ 5 Eggs (2 yolks)

Meal 2
+ 3 slices of wholemeal bread with peanut butter

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

Meal 4
+ A bowl of brown rice with serving of vege
+ Steam chickens

Meal 5
+ A few pieces of steam chicken
+ A handful of cashew nuts

Meal 6
+ Protein Shake
TSNaDou
post Mar 17 2011, 10:49 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
17 March 2011
Thursday
Rest Day

Exercise: Jogging in the evening

------------------------------------------
Diet
Meal 1
+ 60g of oats with a cup of hot powder milk
+ 5 Eggs (2 yolks)

Meal 2
+ 2 slices of wholemeal bread with peanut butter

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

Meal 4
+ 2 slice of wholemeal bread with peanut butter
+ 250ml of milk
+ 1 Apple

Meal 5
+ A plate of tandoori chicken

Meal 6
+ 4 Eggs (2 yolks)
+ 250ml of milk
TSNaDou
post Mar 18 2011, 03:25 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
18 March 2011
Friday
Workout (Back, Triceps)

Deadlift (Standard Barbell)
1 X 10 X 10kg (exclude bar)
1 X 10 X 20kg
1 X 10 X 50kg
1 X 10 X 55kg
1 X 7 X 57.5kg
1 X 7 X 57.5kg
1 X 8 X 57.5kg
1 X 6 X 57.5kg
1 X 10 X 30kg

Bent over Row
1 X 12 X 22.5kg
1 X 10 X 25kg
1 X 8 X 25kg
1 X 9 X 25kg

Lat Pull Down
1 X 10 X 59kg
1 X 8 X 64kg
1 X 8 X 64kg
1 X 9 X 64kg
1 X 10 X 41kg

Seated Tricep Extension (DB)
1 X 9 X 35lbs
1 X 10 X 35lbs
1 X 7 X 40lbs
1 X 8 X 40lbs

Dips
3 sets to failure

Close Grip Bench Press
1 X 10 X 25kg
1 X 8 X 25kg
1 X 8 X 25kg

------------------------------------------
Diet
Meal 1
+ 60g of oats with a cup of hot powder milk
+ 5 Eggs (2 yolks)

Meal 2
+ 1 Apple

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

Meal 4
+ 1 slice of wholemeal bread with peanut butter

Meal 5
+ A plate of tandoori chicken

Meal 6
+ 1 ham and cheese sandwich
+ A few pieces of steam chicken

Meal 7
+ A few pieces of steam chicken

This post has been edited by NaDou: Mar 19 2011, 12:17 AM
TSNaDou
post Mar 20 2011, 11:19 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
19 March 2011
Saturday
Rest Day

------------------------------------------
Diet
Meal 1
+ 60g of oats with a cup of hot powder milk
+ 1 Banana
+ 1 Eggs (2 yolks)

Meal 2
+ A fist portion of brown rice with serving of veges
+ A plate of boneless chicken

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

Meal 4
+ 1 Potato
+ A fist portion of brown rice with serving of veges
+ Steam chickens

Meal 5
+ 4 Eggs (2 yolks)

This post has been edited by NaDou: Mar 20 2011, 11:23 PM
TSNaDou
post Mar 20 2011, 11:22 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
20 March 2011
Sunday
Rest Day

Exercise: Badminton in the afternoon

------------------------------------------
Diet
Meal 1
+ 60g of oats with a cup of hot powder milk
+ 1 Banana
+ 4 Eggs (2 yolks)

Meal 2
+ Serving of veges and taufu and chicken

Meal 3
+ A plate of pasta with chicken and tuna

Meal 4
+ 2 slices of wholemeal bread with peanut butter
+ 1 Banana

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

This post has been edited by NaDou: Mar 20 2011, 11:24 PM
TSNaDou
post Mar 23 2011, 11:35 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
21 March 2011
Monday
Workout (Chest,Biceps)

DB Bench Press
1 X 10 X 10kg (each hand)
1 X 10 X 25lbs
1 X 14 X 35lbs
1 X 10 X 40lbs
1 X 10 X 40lbs
1 X 9 X 40lbs
1 X 8 X 40lbs

Incline DB Bench Press
1 X 8 X 35lbs
1 X 7 X 35lbs
1 X 8 X 35lbs , 1 X 10 X 25lbs

Push Up
3 sets of 10 reps

Chest Dips
3 sets to failure

EZ-BB Curls
1 X 10 X empty bar
1 X 8 X 17.5kg
1 X 8 X 17.5kg
1 X 7 X 17.5kg
1 X 8 X 17.5kg

DB Curls
1 X 6 X 20lbs , 1 X 10 X 10lbs (each hand)
1 X 7 X 20lbs , 1 X 10 X 10lbs
1 X 8 X 20lbs , 1 X 10 X 10lbs

Hammer Curls
1 X 10 X 10lbs (each hand)
1 X 10 X 10lbs
1 X 12 X 10lbs

------------------------------------------
Diet
Meal 1
+ 60g of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ A fist portion of white rice with serving of egg and veges
+ A plate of boneless chicken

Meal 3
+ 2 slices of wholemeal bread with tuna
+ 1 Potato
+ Steam chickens

Meal 4
+ 1 slice of wholemeal bread with peanut butter
+ Steam chickens

Meal 5
+ 4 Eggs (2 yolks)
+ Protein shake
TSNaDou
post Mar 23 2011, 11:43 PM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
22 March 2011
Tuesday
Rest Day

------------------------------------------
Diet
Meal 1
+ 60g of oats with a cup of hot powder milk
+ 1 Banana
+ 4 Eggs (2 yolks)

Meal 2
+ 2 slices of wholemeal bread with peanut butter

Meal 3
+ A plate of pasta with chicken and tuna

Meal 4
+ 2 slices of wholemeal bread with peanut butter
+ 1 Banana
+ 250ml of milk

Meal 5
+ A bowl of brown rice with serving of veges
+ Steam chickens

Meal 6
+ 5 Eggs (2 yolks)
+ 250ml of milk
TSNaDou
post Mar 24 2011, 12:00 AM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
23 March 2011
Wednesday
Workout (Legs, Shoulder)

Squat (Olympic Bar)
1 X 10 X Empty Bar
1 X 10 X 30kg (bar include)
1 X 10 X 60kg
1 X 10 X 60kg
1 X 10 X 62.5kg
1 X 10 X 62.5kg
1 X 10 X 62.5kg
1 X 8 X 62.5kg
1 X 10 X 60kg
1 X 10 X 40kg

Romanian Deadlift
1 X 10 X 30kg
1 X 7 X 55kg
1 X 7 X 55kg
1 X 10 X 55kg

DB Lunges
1 X 6 X 10kg (each hand)
1 X 7 X 10kg
1 X 7 X 10kg

Calf Raises (Plate)
1 X 20 X 15kg (each hand)
1 X 20 X 15kg
1 X 17 X 15kg

Shoulder Press
1 X 8 X 35lbs (each hand)
1 X 7 X 35lbs
1 X 9 X 35lbs

Front Raise (plate)
1 X 10 X 10kg
1 X 8 X 10kg
1 X 8 X 10kg

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

------------------------------------------
Diet
Meal 1
+ 60g of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

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

Meal 3
+ A fist portion of white rice with serving of egg and veges
+ A plate of boneless chicken

Meal 4
+ A fist portion of brown rice with serving of veges
+ A few piece of steam chickens

Meal 5
+ 1 Steam potato
+ A few piece of Steam chickens

Meal 6
+ 4 Eggs (2 yolks)
+ 250ml of milk
TSNaDou
post Mar 25 2011, 12:47 AM

Getting Started
**
Junior Member
204 posts

Joined: Feb 2009
24 March 2011
Thursday
Rest Day

------------------------------------------
Diet
Meal 1
+ 60g of oats with a cup of hot powder milk
+ 1 Banana
+ 5 Eggs (2 yolks)

Meal 2
+ A bowl of white rice with serving of chicken and veges

Meal 3
+ 3 slices of wholemeal bread with peanut butter
+ 1 Apple

Meal 4
+ A fist portion of brown rice with serving of veges
+ A few piece of steam chickens
+ A handful of cashew nuts

Meal 5
+ 5 Eggs (2 yolks)
+ Protein Shake
« Next Oldest · Member Workout Journals · Next Newest »
 

7 Pages « < 3 4 5 6 7 >Top
Add ReplyOptions
 

Change to:
| Lo-Fi Version
 0.0277sec    0.43    6 queries    GZIP Disabled
Time is now: 29th November 2025 - 03:15 PM
All Rights Reserved © 2002- 2025 Vijandren Ramadass (~unite against racism~)
Removal Request
Powered by Invision Power Board © 2025  IPS, Inc.