NaDou's Journal
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 Sep 23 2010, 07:27 PM, updated 15y ago
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#1
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Junior Member
204 posts Joined: Feb 2009 
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Starting an online journal to get comments and feedback from other members to improve on my progress
 Here my stating stats: Height : 175cm Weight : 63kg Short term goal: Able to complete 3 months workout without fail Goal: 1.) Get stronger and lift heavier 2.) No more skinny and bony with tummy Diet Plan » Click to show Spoiler - click again to hide... « My lifting weight counting » Click to show Spoiler - click again to hide... « Reference » Click to show Spoiler - click again to hide... « This post has been edited by NaDou: Nov 9 2010, 03:05 PM |
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Sep 23 2010, 07:27 PM
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#2
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Junior Member
204 posts Joined: Feb 2009
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23 September 2010
Thursday Squat 2X10X20 - Warm up 10X30 10X30 10X35 8X35 Bench Press 2X10X20 - Warm up 8X25 8X25 8X25 Dumbbell Upright Row 10X10 10X10 10X10 Incline Dumbbell Press 7X10lbs 7X10lbs 7X10lbs Chin Up 2X Till Failed Chin Up bad form  Push Up 2X15 Plank 2X30 secs This post has been edited by NaDou: Oct 1 2010, 12:21 PM |
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Sep 24 2010, 03:10 PM
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#3
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Elite
2,795 posts Joined: Aug 2010 From: District 9 
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[quote=NaDou,Sep 23 2010, 07:27 PM]
23 September 2010 Thursday Chin Up 2X Till Failed Chin Up bad form  |
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Sep 24 2010, 11:57 PM
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#4
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Junior Member
204 posts Joined: Feb 2009
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24 September 2010
Friday Squat 2X10X20 - Warm Up 8X35 5X40 5X40 5X40 Deadlift 5X45 5X45 5X45 Barbell Military Press 5X20 5X20 5X20 Chin Up 4 3 Push Up 2X15 Plank 2X30 secs This post has been edited by NaDou: Sep 27 2010, 04:42 PM |
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Sep 27 2010, 04:43 PM
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#5
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Junior Member
204 posts Joined: Feb 2009
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27 September 2010
Monday Squat 2X10X20 - Warm up 8X30 8X30 8X35 8X35 Bench Press 2X10X20 - Warm up 5X30 5X30 5X30 Dumbbell Upright Row 10X10 10X10 Incline Dumbbell Press 5X10lbs 5X10lbs Deadlift 5X30 5X40 Chin Up 1X5 Push Up 2X15 Plank 2X30 secs Remark : Tired very fast due to low food consumption before workout.  This post has been edited by NaDou: Oct 1 2010, 12:20 PM |
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Sep 27 2010, 04:44 PM
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#6
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Junior Member
204 posts Joined: Feb 2009
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29 September 2010
Wednesday Squat 2X10X20 - Warm Up 8X35 8X35 8X35 5X40 7X40 Barbell Military Press 5X20 5X20 Bench Press (Exclude Bar) 2X10X10 - Warm up 8X20 8X20 8X20 Deadlift 7X30 5X40 5X40 7X40 Chin Up 4 3 Dip 7 Push Up 2X15 Remark : Totally forgot deadlift was 45 previously. A good samaritan help me out with the deadlift. This post has been edited by NaDou: Sep 29 2010, 05:27 PM |
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Sep 28 2010, 11:05 AM
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#7
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Junior Member
327 posts Joined: Oct 2007
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Keep up the good work!!
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Sep 28 2010, 04:45 PM
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#8
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Junior Member
204 posts Joined: Feb 2009
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QUOTE(elvenchou1987 @ Sep 28 2010, 11:05 AM) Keep up the good work!! Thanks.   |
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Oct 1 2010, 12:20 PM
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#9
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Junior Member
204 posts Joined: Feb 2009
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1 October 2010
Friday Squat 2X10X20 - Warm up 8X40 8X40 10X40 8X42.5 8X42.5 Bent Over Barbell Row 2X10X20 - Warm up 8X30 8X30 8X30 Deadlift 5X45 5X45 Dumbbell Upright Row 10X10 10X10 10X10 Incline Dumbbell Press 10X10lbs 10X10lbs 10X10lbs Chin Up 2 2 Dip 5 3 Push up 2X10 Plank 2X30secs This post has been edited by NaDou: Oct 4 2010, 06:54 PM |
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Oct 4 2010, 06:55 PM
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Junior Member
204 posts Joined: Feb 2009
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4 October 2010
Monday Squat (Standard Barbell) 2X10X20 - Warm up 7X40 5X40 5X40 5X40 Military Press 10X20 6X20 Bent Over Barbell Row 2X10X20 - Warm up 8X30 7X30 8X30 Deadlift 5X45 5X45 Chin Up 2 Dip 7 6 Push up 2X10 Plank 2X30secs Remarks: Military Press was disappointing. This post has been edited by NaDou: Oct 6 2010, 03:59 PM |
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Oct 6 2010, 03:59 PM
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Junior Member
204 posts Joined: Feb 2009
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October 6, 2010
Wednesday Squat 2X10X20 8X40 8X42.5 8X42.5 8X42.5 5X45 Bench Press 2X10X20 10X25 8X30 8X30 6X30 Dumbbell Upright Row 10X10 8X10 8X10 Deadlift (Olympic Barbell) 4X40 6X40 5X45 5X45 Chin Up 4 Dips 7 6 Push Up 2X10 Plank 2X30 secs Remark : Felt that using Olympic Barbell for Deadlift is more easier than standard barbell. Deadlift still need to improve on form. |
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Oct 8 2010, 12:35 PM
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Junior Member
204 posts Joined: Feb 2009
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8 October 2010
Friday Squat 2X10X20 8X42.5 8X42.5 8X42.5 10X42.5 5X45 Military Press 10X20 5X20 Bent Over Barbell Row 8X30 8X30 8X30 Deadlift 5X45 5X45 5X45 Dips 8 7 Push Up 2X10 Plank 2X30 secs Remark : Deadlift form not so good. Need more improvements. |
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Oct 11 2010, 05:53 PM
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Junior Member
204 posts Joined: Feb 2009
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11 October 2010
Monday Squat 2X10X20 8X42.5 8X42.5 10X42.5 5X45 5X45 Chin Up 6 Bench Press 2X10X30 8X32.5 5X32.5 5X32.5 Dumbbell Upright Row 8X10 8X10 8X10 Incline Dumbbell Press 7X10lbs 7X10lbs 5X10lbs Deadlift 5X40 5X40 5X40 Dips 7 5 Push Up 2X10 Plank 2X30 secs |
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Oct 13 2010, 04:16 PM
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Junior Member
204 posts Joined: Feb 2009
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13 October 2010
Wednesday Squat 2X5X30 5X40 5X40 7X40 Military Press 8X20 7X20 Dumbbell Upright Row 8X10 8X10 8X10 Deadlift 5X40 5X40 5X40 Dips 8 7 Push Up 2X10 Plank 2X30 secs Remark: Bad day today, my knee all the sudden hurt in the morning. So I change some of the exercise due to pain on the ankle. Hope can recover by Friday. Going to use standard barbell for all of my squat workout now. This post has been edited by NaDou: Oct 16 2010, 12:38 AM |
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Oct 15 2010, 12:52 PM
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Junior Member
204 posts Joined: Feb 2009
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15 October 2010
Friday Squat 2X10X30 7X40 8X40 7X40 6X40 Bench Press 2X10X20 8X35 7X35 10X35 6X35 Barbell bent over row 2X10X20 10X30 8X30 8X30 Deadlift 5X45 5X45 Dips 5 5 Push Up 2X10 Plank 2X30 secs Remark: Knee recovered but deadlift form still not good. |
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Oct 18 2010, 03:13 PM
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Junior Member
204 posts Joined: Feb 2009
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18 October 2010
Monday Squat 2X10X30 8X42.5 8X42.5 8X42.5 Chin Up 6 Dumbbell Upright Row 8X10 8X10 8X10 Incline Dumbbell Press 8X7.5 8X7.5 8X7.5 Deadlift 5X40 5X40 5X45 5X45 Dips 7 5 Push Up 2X10 Plank 2X30 secs This post has been edited by NaDou: Oct 20 2010, 08:41 PM |
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Oct 20 2010, 08:41 PM
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Junior Member
204 posts Joined: Feb 2009
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20 October 2010
Wednesday Squat 2X10X30 8X42.5 8X42.5 10X42.5 10X42.5 Chin Up 5 Bench Press 2X10X20 10X32.5 8X35 7X35 Barbell bent over row 2X10X22.5 8X30 8X30 10X30 Deadlift 6X40 5X40 5X40 Dips 7 6 Push Up 10 Plank 30 secs This post has been edited by NaDou: Oct 20 2010, 08:45 PM |
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Oct 22 2010, 01:35 PM
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Junior Member
204 posts Joined: Feb 2009
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22 October 2010
Friday Squat 2X10X30 5X45 5X45 5X45 6X45 Chin Up 5 5 5 Military Press 10X10 9X10 9X10 Dumbbell Upright Row 8X10 8X10 8X10 Incline Dumbbell Press 8X7.5 8X7.5 8X7.5 Deadlift 8X30 10X30 10X30 Dips 7 5 Push Up 2X10 Plank 2X30 secs Remarks : I'm using standard barbell for Military Press. Reduce weight for deadlift in order to correct my form and to start from square 1 on deadlift. Deadlift was lot better today and will increase rep then increase weight. |
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Oct 25 2010, 06:51 PM
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Junior Member
204 posts Joined: Feb 2009
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25 October 2010
Monday Deadlift 8X35 8X35 8X35 Barbell Bent over row 2X10X20 8X32.5 8X32.5 8X30 Bench Press 2X10X20 8X35 7X35 6X35 5X35 Chin up 5 Squat 2X10X20 5X40 5X40 5X40 Dips 7 5 Push Up 10 Plank 30 secs Remark : Was tired out when it come to squat, should have been the 1st exercise but someone else was using the machine and didn't want to waste time. |
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Oct 27 2010, 02:24 PM
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Junior Member
204 posts Joined: Feb 2009
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27 October 2010
Wednesday Squat 2X10X30 7X45 7X45 6X45 Military Press 9X12.5 9X12.5 6X12.5 Chin Up 5 4 Dumbbell Upright Row 8X10 8X10 6X10 Deadlift 8X35 9X35 10X35 Dips 8 5 Push Up 10 Plank 30 secs Remark: Deadlift form getting much better. Didn't perform Incline Dumbbell Press as some jerk didn't wanna share. |
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Oct 29 2010, 02:49 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 1 2010, 05:56 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 4 2010, 04:51 PM
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Junior Member
204 posts Joined: Feb 2009
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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. |
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Nov 7 2010, 11:36 PM
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Junior Member
10 posts Joined: Nov 2010
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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) |
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Nov 9 2010, 12:49 AM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 10 2010, 11:49 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 12 2010, 02:03 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 16 2010, 12:26 AM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 17 2010, 12:38 AM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 17 2010, 10:54 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 18 2010, 11:01 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 19 2010, 05:06 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 22 2010, 06:14 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 23 2010, 11:24 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 24 2010, 06:55 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 25 2010, 10:39 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 26 2010, 03:43 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 28 2010, 10:10 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Nov 28 2010, 11:59 PM
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Junior Member
66 posts Joined: Nov 2009
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Great workout you are having...
Any pics of your development? |
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Nov 29 2010, 10:36 PM
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Junior Member
204 posts Joined: Feb 2009
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QUOTE(Dickson91 @ Nov 28 2010, 11:59 PM) Great workout you are having... Thanks. Will post them after I completed my goal which is in a few weeks time. Any pics of your development? ------------------------------------------ 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 |
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Nov 30 2010, 11:31 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Dec 1 2010, 06:33 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Dec 2 2010, 11:43 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Dec 3 2010, 02:02 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Dec 5 2010, 12:48 AM
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Junior Member
204 posts Joined: Feb 2009
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4 December 2010
Saturday Rest Day ------------------------------------------ Diet Meal 1 + 1 Apple + 7 Tablespoons of Oat with a cup of hot powder milk + 4 Eggs (2 yolks) Meal 2 + A plate portion of chicken and 2 types of veges Meal 3 + 1 Lamb sandwich + Protein shake Meal 4 + A bowl of cereal with a cup of hot powder milk + A handful of cashew nuts Meal 5 + 4 Eggs (2 yolks) + Protein shake |
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Dec 5 2010, 11:04 PM
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Junior Member
204 posts Joined: Feb 2009
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5 December 2010
Sunday Rest Day Exercise: Badminton in the afternoon ------------------------------------------ Diet Meal 1 + 1 Apple + 7 Tablespoons of Oat with a cup of hot powder milk + 4 Eggs (2 yolks) Meal 2 + A small bowl of rice with boneless chicken Meal 3 + Protein Shake + A plate of pasta with minced chicken and tuna Meal 4 + A plate of pasta with minced chicken and tuna Meal 5 + 2 Bananas + Protein shake |
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Dec 7 2010, 01:38 AM
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Junior Member
204 posts Joined: Feb 2009
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6 December 2010
Monday Workout 1 (Chest, Biceps) Push Ups 3 sets to failure BB Bench Press (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X Empty Bar 1 X 6 X 42.5kg (Include bar) 1 X 7 X 42.5kg 1 X 8 X 42.5kg 1 X 9 X 42.5kg Chin Ups 3 sets to failure EZ-BB Curls 1 X 10 X 10kg 1 X 10 X 10kg 1 X 8 X 17.5kg 1 X 7 X 17.5kg 1 X 8 X 17.5kg Seated Alternating DB Curls 1 X 4 X 10kg 1 X 6 X 10kg 1 X 3 X 10kg Next workout target: EZ-BB curls & BB Bench Press Seated Alternating DB curls higher reps and increase weight. Seated Alternating DB curls higher reps. ------------------------------------------ Diet Meal 1 + 2 Banana + 7 Tablespoons of Oat with a cup of hot powder milk + 4 Eggs (2 yolks) Meal 2 + A plate of boneless chicken + A fish portion of rice with 2 types of Taufu and 2 type of green veges Meal 3 + 3 slices of wholemeal breads with peanut butter + 1 Banana + Protein Shake Meal 4 + A plate of tandoori chicken Meal 5 + 6 Eggs (3 yolks) + Protein shake Added on December 8, 2010, 12:03 am7 December 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 + 5 Eggs (2 yolks) + 1 Banana Meal 2 + 1 bowl of Oat clusters with 350ml of Dutch Lady milk Meal 3 + 2 slices of wholemeal breads with peanut butter + 3 Eggs (1 yolk) + 1 Banana Meal 4 + Protein shake Meal 5 + A plate of tandoori chicken Meal 6 + A handful of cashew nuts + 4 Eggs (2 yolks) + Protein shake This post has been edited by NaDou: Dec 8 2010, 12:03 AM |
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Dec 8 2010, 11:16 PM
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Junior Member
204 posts Joined: Feb 2009
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8 December 2010
Wednesday Workout 2 (Legs. Shoulder) Squat Squat (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X Empty Bar 1 X 10 X 55kg (Include bar) 1 X 8 X 57.5kg 1 X 8 X 57.5kg 1 X 7 X 57.5kg 1 X 7 X 57.5kg BB Lunges 1 X 9 X 35lbs 1 X 9 X 35lbs 1 X 9 X 35lbs Romanian Deadlift 1 X 8 X 95lbs 1 X 9 X 95lbs 1 X 10 X 95lbs Calf Raises 1 X 10 X 130lbs 1 X 10 X 140lbs 1 X 10 X 150lbs Front Overhead Press 1 X 8 X 50lbs 1 X 5 X 50lbs 1 X 5 X 50lbs BB Upright Row 1 X 8 X 50lbs 1 X 8 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 + A plate of boneless chicken Meal 3 + 3 slices of wholemeal breads with peanut butter + Protein Shake Meal 4 + A plate of tandoori chicken Meal 5 + 1 Banana + 4 Eggs (2 yolks) + Protein shake This post has been edited by NaDou: Dec 8 2010, 11:18 PM |
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Dec 9 2010, 10:12 PM
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Junior Member
204 posts Joined: Feb 2009
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9 December 2010
Thursday Rest Day ------------------------------------------ Diet Meal 1 + 1 Apple + 7 Tablespoons of Oat with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + A plate of boneless chicken Meal 3 + 2 slices of wholemeal breads with 1 banana + Protein Shake Meal 4 + A fist portion of fried rice with 1 serving of taufu, 1 serving of green vege and 1 serving of chicken and fish. Meal 5 + 5 Eggs (2 yolks) + Protein shake |
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Dec 10 2010, 04:24 PM
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Junior Member
204 posts Joined: Feb 2009
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10 December 2010
Friday Workout 3 (Legs, Triceps) Deadlift 1 X 10 X 30kg 1 X 10 X 30kg 1 X 10 X 55kg 1 X 7 X 57,5kg 1 X 8 X 57,5kg 1 X 5 X 57.5kg 1 X 6 X 57.5kg Dips 4 sets to failure BB Bent Over Row 1 X 10 X 20kg 1 X 10 X 20kg 1 X 10 X 25kg 1 X 10 X 25kg 1 X 7 X 27.5kg 1 X 7 X 27.5kg Pull Ups 3 sets to failure Close Grip Bench Press (Olympic Bar) 1 X 7 X 42.5kg (Include Bar) 1 X 5 X 42.5kg 1 X 6 X 42.5kg Next workout target: Higher rep on Deadlift, Bent over BB row and Close grip bench press. ------------------------------------------ Diet Meal 1 + 1 Apple + 7 Tablespoons of Oat with a cup of hot powder milk + 6 Eggs (2 yolks) Meal 2 + 1 Banana + 1 Oatmeal Bar Meal 3 + 1 plate of boneless chicken + A fist portion of rice with 1 serving of taufu and 2 serving of green veges Meal 4 +Protein shake Meal 5 + 1 small size chicken sandwich + 2 piece of steam chicken Meal 6 + 2 slices of wholemeal breads with peanut butter + 4 Eggs (2 yolks) Meal 7 + Protein Shake This post has been edited by NaDou: Dec 10 2010, 11:20 PM |
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Dec 12 2010, 10:26 PM
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Junior Member
204 posts Joined: Feb 2009
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12 December 2010
Sunday Rest Day Exercise : Badminton in the afternoon ------------------------------------------ Diet Meal 1 + 7 Tablespoons of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + A plate of sliced meat and a portion of green vege Meal 3 + 2 slices of wholemeal breads with peanut butter + Protein Shake + 1 Banana Meal 4 +Protein shake Meal 5 + 5 pieces of steam chickens + 2 Banana Meal 6 + A handful of cashew nuts + 3 Eggs (2 yolks) + Protein Shake |
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Dec 13 2010, 10:24 PM
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Junior Member
204 posts Joined: Feb 2009
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13 December 2010
Monday Workout 1 (Chest, Biceps) Push Ups 3 Sets to failure Bench Press (Standard Barl) 1 X 10 X 20kg (Exclude Bar) 1 X 10 X 20kg 1 X 10 X 30kg 1 X 7 X 35kg 1 X 7 X 42.5kg (Olympic Bar) (Include Bar) 1 X 7 X 42.5kg EZ-BB Curls 1 X 10 X 17.5kg 1 X 6 X 20kg 1 X 5 X 20kg 1 X 3 X 20kg 1 X 3 X 20kg Seated Alternating Curls 1 X 10 X 7.5kg 1 X 6 X 10kg 1 X 7 X 10kg 1 X 5 X 10kg 1 X 5 X 10kg Chin Ups 3 Sets to failure Next workout target: All workout higher reps. Must improve on Bench Press. ------------------------------------------ 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 1 serving of taufu and 2 serving of green veges Meal 3 + 2 slices of wholemeal bread with tuna + Protein Shake Meal 4 + A plate of tandoori chicken Meal 5 + A handful of cashew nuts + 3 Eggs (2 yolks) + Protein Shake This post has been edited by NaDou: Dec 14 2010, 12:03 AM |
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Dec 14 2010, 11:25 PM
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Junior Member
204 posts Joined: Feb 2009
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14 December 2010
Tuesday Rest Day Exercise: Squash at night ------------------------------------------ Diet Meal 1 + 7 Tablespoons of Oat with a cup of hot powder milk + 1 Banana + 3 Eggs (2 yolks) Meal 2 + 1 Apple + Protein Shake Meal 3 + 1 plate of boneless chicken + A fist portion of rice with 1 serving of taufu and 2 serving of green veges Meal 4 + 2 slices of wholemeal breads with tuna + 2 slices of wholemeal breads with peanut butter + 1 Banana + 4 Eggs (2 yolks) + Protein Shake Meal 5 + 7 Tablespoons of Oat with a cup of hot powder milk + Protein Shake |
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Dec 15 2010, 11:01 PM
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Junior Member
204 posts Joined: Feb 2009
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15 December 2010
Wednesday Workout 2 (Legs, Shoulder) Squat Squat (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X Empty Bar 1 X 10 X 57.5kg (Include bar) 1 X 7 X 60kg 1 X 6 X 60kg 1 X 7 X 60kg BB Lunges 1 X 10 X 35lbs 1 X 8 X 40lbs 1 X 8 X 40lbs Romanian Deadlift 1 X 10 X 40lbs 1 X 8 X 100lbs 1 X 9 X 100lbs 1 X 10 X 100lbs Calf Raises 1 X 10 X 160lbs 1 X 10 X 170lbs 1 X 10 X 180lbs BB Upright Row 1 X 9 X 50lbs 1 X 9 X 50lbs 1 X 7 X 50lbs Front Overhead Press 1 X 9 X 50lbs 1 X 7 X 50lbs 1 X 3 X 50lbs - Burned out already! Next workout target: Increase rep and weight on Squat, Lunges, BB Upright Row and if possible Front overhead press. Increase weight on RDL and Calf raises ------------------------------------------ Diet Meal 1 + 1 Apple + 7 Tablespoons of Oat with a cup of hot powder milk + 1 Banana + 4 Eggs (2 yolks) Meal 2 + 1 plate of boneless chicken Meal 3 + 1 slice of wholemeal bread with tuna + 2 slices of wholemeal breads with peanut butter + 1 Banana + Protein Shake Meal 4 + A plate of tandoori chicken Meal 5 + 4 Eggs (2 yolks) + Protein shake |
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Dec 16 2010, 11:15 PM
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Junior Member
204 posts Joined: Feb 2009
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16 December 2010
Thursday Rest Day ------------------------------------------ Diet Meal 1 + 1 Apple + 7 Tablespoons of Oat with a cup of hot powder mil + 5 Eggs (2 yolks) Meal 2 + 2 slices of wholemeal breads with tuna + Protein Shake Meal 3 + 1 plate of boneless chicken + A fist portion of rice with 2 serving of taufu and 2 serving of green veges Meal 4 + Oat Biscuit with peanut butter + A handful of cashew nuts + Protein Shake Meal 5 + A plate of tandoori chicken Meal 6 + 5 Eggs (2 yolks) + Protein shake This post has been edited by NaDou: Dec 16 2010, 11:16 PM |
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Dec 17 2010, 10:40 PM
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Junior Member
204 posts Joined: Feb 2009
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17 December 2010
Friday Workout 3 (Back, Triceps) Deadlift 1 X 10 X 65lbs 1 X 10 X 65lbs 1 X 7 X 125lbs 1 X 6 X 125lbs 1 X 6 X 125lbs 1 X 6 X 125lbs Dips 6 sets to failure BB Bent Over Row 1 X 10 X 40lbs 1 X 10 X 40lbs 1 X 8 X 60lbs 1 X 10 X 60lbs 1 X 7 X 65lbs Pull Ups 3 sets to failure ------------------------------------------ Diet Meal 1 + 7 Tablespoons of Oat with a cup of hot powder milk + 1 Banana + 4 Eggs (2 yolks) Meal 2 + Protein Shake Meal 3 + 1 plate of boneless chicken Meal 4 + 1 Apple + 1 Banana + A handful of cashew nuts + 4 Eggs (2 yolks) Meal 5 + A small bowl of rice with a portion of boneless chicken Meal 6 + 4 Eggs (2 yolks) + Protein shake |
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Dec 20 2010, 11:17 PM
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Junior Member
204 posts Joined: Feb 2009
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20 December 2010
Monday Workout 1 (Chest, Biceps) Push Ups 3 Sets to failure BB Bench Press (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X Empty Bar 1 X 6 X 42.5kg (Include bar) 1 X 5 X 42.5kg 1 X 6 X 42.5kg 1 X 5 X 42.5kg EZ-BB Curls 1 X 11 X 17.5kg 1 X 6 X 20kg 1 X 5 X 20kg 1 X 4 X 20kg Chin Ups 3 Sets to failure Seated Alternating DB Curls 1 X 7 X 10kg 1 X 8 X 10kg 1 X 9 X 10kg 1 X 7 X 10kg ------------------------------------------ Diet Meal 1 + 1 Banana + 7 Tablespoons of Oat with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + A plate of boneless chicken + A fish portion of rice with 2 types of Taufu and 2 type of green veges Meal 3 + 2 slices of wholemeal breads with peanut butter + 1 Banana + Protein Shake Meal 4 + A handful of cashew nuts + 5 Eggs (3 yolks) Meal 5 + A plate of tandoori chicken + Protein Shake |
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Dec 21 2010, 11:21 PM
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Junior Member
204 posts Joined: Feb 2009
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21 December 2010
Tuesday Rest Day ------------------------------------------ Diet Meal 1 + 1 Banana + 7 Tablespoons of Oat with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + 2 slices of wholemeal breads with peanut butter + Protein Shake Meal 3 + A plate of boneless chicken Meal 4 + 2 slices of wholemeal breads with peanut butter + Protein Shake Meal 5 + 1 plate of tandoori chicken + 1 Banana Meal 6 + 5 Eggs (2 yolks) + Protein Shake |
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Dec 22 2010, 10:04 PM
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Junior Member
204 posts Joined: Feb 2009
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22 December 2010
Wednesday Workout 2 (Legs, Shoulder) Squat (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X 30kg (Include bar) 1 X 7 X 60kg 1 X 7 X 60kg 1 X 6 X 60kg 1 X 6 X 60kg BB Lunges 1 X 9 X 40lbs 1 X 10 X 40lbs 1 X 7 X 45lbs Romanian Deadlift 1 X 8 X 105lbs 1 X 10 X 105lbs 1 X 8 X 110lbs Calf Raises 1 X 10 X 190lbs 1 X 10 X 190lbs 1 X 10 X 200lbs BB Upright Row 1 X 10 X 50lbs 1 X 8 X 55lbs 1 X 8 X 55lbs Front Overhead Press 1 X 10 X 50lbs 1 X 6 X 50lbs 1 X 4 X 50lbs - Burned out already! ------------------------------------------ Diet Meal 1 + 1 Apple + 1 Banana + 7 Tablespoons of Oat with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + A plate of boneless chicken + A fish portion of rice with 2 types of Taufu and 2 type of green veges Meal 3 + 3 slices of wholemeal breads with peanut butter + 1 Banana Meal 4 + A bowl of rice with searving of chicken, meat, veges and eggs + Protein Shake Meal 5 + Protein Shake This post has been edited by NaDou: Dec 22 2010, 10:06 PM |
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Dec 24 2010, 06:00 PM
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Junior Member
204 posts Joined: Feb 2009
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24 December 2010
Friday Workout 3 (Back, Triceps) Deadlift 1 X 10 X 30kg 1 X 10 X 30kg 1 X 10 X 55kg 1 X 8 X 57.5kg 1 X 6 X 57.5kg 1 X 8 X 57.5kg 1 X 5 X 57.5kg Dips 4 Sets to failure BB Bent Over Row 1 X 10 X 20kg 1 X 10 X 20kg 1 X 10 X 25kg 1 X 10 X 25kg 1 X 8 X 25kg 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 7 X 42.5kg (Include bar) 1 X 7 X 40kg 1 X 10 X 30kg |
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Dec 31 2010, 02:23 PM
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Junior Member
204 posts Joined: Feb 2009
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QUOTE Change workout and taking 1 week off. Starting back on Monday. 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 |
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Jan 20 2011, 02:09 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Jan 20 2011, 02:13 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Jan 20 2011, 02:22 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Jan 20 2011, 02:27 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Jan 24 2011, 12:16 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Jan 24 2011, 12:17 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Jan 24 2011, 11:38 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Jan 26 2011, 05:40 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Jan 27 2011, 03:58 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Jan 28 2011, 01:36 AM
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Junior Member
204 posts Joined: Feb 2009
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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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Jan 30 2011, 02:03 AM
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Junior Member
204 posts Joined: Feb 2009
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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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Jan 30 2011, 02:04 AM
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Junior Member
204 posts Joined: Feb 2009
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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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Jan 31 2011, 12:52 AM
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Junior Member
204 posts Joined: Feb 2009
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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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Feb 1 2011, 11:23 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Feb 17 2011, 10:25 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Feb 17 2011, 10:43 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Feb 21 2011, 10:26 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Feb 24 2011, 09:11 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Feb 24 2011, 09:13 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Feb 25 2011, 03:28 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Feb 28 2011, 11:25 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Mar 2 2011, 06:06 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Mar 2 2011, 11:07 PM
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Junior Member
204 posts Joined: Feb 2009
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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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Mar 3 2011, 10:27 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 4 2011, 12:51 AM
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Senior Member
6,160 posts Joined: May 2008
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RDL isnt a leg exercise...why is that there? unless you mean SLDL?
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Mar 4 2011, 10:11 PM
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Junior Member
204 posts Joined: Feb 2009
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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. |
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Mar 4 2011, 10:13 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 5 2011, 01:34 AM
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Senior Member
6,160 posts Joined: May 2008
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QUOTE(NaDou @ Mar 4 2011, 10:11 PM) RDL is a leg exercise. Work your Hamstrings. SLDL works your hamstrings, not RDL. RDL is for your lower back and secondary muscles are hamstrings, at least for me anyways. sure i feel it on the hamstrings but the lower back feels it more..This post has been edited by mikehuan: Mar 5 2011, 01:46 AM |
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Mar 6 2011, 02:25 AM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 7 2011, 09:07 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 8 2011, 11:24 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 9 2011, 08:42 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 10 2011, 11:07 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 11 2011, 03:37 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 14 2011, 10:11 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 15 2011, 10:11 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 16 2011, 10:33 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 17 2011, 10:49 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 18 2011, 03:25 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 20 2011, 03:55 AM
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Junior Member
10 posts Joined: Mar 2011
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bro hows your progress?
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Mar 20 2011, 11:19 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 20 2011, 11:22 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 23 2011, 11:35 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 23 2011, 11:43 PM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 24 2011, 12:00 AM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 25 2011, 12:47 AM
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Junior Member
204 posts Joined: Feb 2009
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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 |
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Mar 25 2011, 03:54 PM
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Junior Member
204 posts Joined: Feb 2009
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25 March 2011
Friday Workout (Back, Triceps) Deadlift (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X 35kg (bar include) 1 X 10 X 40kg 1 X 7 X 65kg 1 X 10 X 65kg 1 X 9 X 65kg 1 X 5 X 65kg Bent Over Row 1 X 8 X 25kg 1 X 8 X 25kg 1 X 9 X 25kg 1 X 10 X 20kg Lat Pull Down 1 X 12 X 45kg 1 X 10 X 64kg 1 X 10 X 64kg 1 X 10 X 64kg Triceps Extension 1 X 12 X 40lbs 1 X 8 X 45lbs 1 X 8 X 45lbs 1 X 8 X 45lbs , 1 X 8 X 35lbs , 1 X 10 X 20lbs Dip 3 sets of 8 reps Close Grip Bench Press 1 X 10 X Empty Bar 1 X 8 X 27.5kg 1 X 9 X 27.5kg 1 X 9 X 27.5kg , 1 X 8 X 20kg , 1 X 15 X 10kg ------------------------------------------ Diet Meal 1 + 70g 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 egg and veges + A plate of boneless chicken Meal 4 + 3 slices of wholemeal bread with peanut butter Meal 5 + A fist portion of brown rice with serving of veges + 2 piece of fish Meal 6 + 5 Eggs (2 yolks) Added on March 26, 2011, 1:19 am QUOTE(kahz29 @ Mar 20 2011, 03:55 AM) bro hows your progress? Going well.  This post has been edited by NaDou: Mar 26 2011, 01:19 AM |
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Apr 5 2011, 03:04 PM
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Junior Member
204 posts Joined: Feb 2009
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26 March 2011
Saturday Rest Day Diet Meal 1 + 60g of oats with a cup of hot powder milk + 5 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 tuna Meal 4 + A fist portion of brown rice with serving of green bean + A few piece of steam chicken Meal 5 + A few piece of steam chicken 27 March 2011 Sunday Rest Day Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + A bowl of white rice with 2 types of veges and serving of fish Meal 3 + 2 slice of wholemeal bread with peanut butter Meal 4 + A few piece of steam chicken Meal 5 + 6 Eggs (2 yolks) |
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Apr 5 2011, 03:05 PM
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Junior Member
204 posts Joined: Feb 2009
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28 March 2011
Monday Workout (Chest, Biceps) DB Bench Press 1 X 10 X 10kg (each hand) 1 X 10 X 25lbs 1 X 8 X 40lbs 1 X 8 X 40lbs 1 X 8 X 40lbs 1 X 7 x 40lbs 1 X 6 X 40lbs , 1 X 6 X 35lbs , 1 X 8 X 25lbs Incline DB Bench Press 1 X 10 X 35lbs (each hand) 1 X 10 X 35lbs 1 X 8 X 40lbs Push Up 3 sets of 10 reps Dips 3 sets to failure EZ-BB Curls 1 X 12 X Empty Bar 1 X 10 X 5kg 1 X 10 X 17.5kg 1 X 8 X 17.5kg 1 X 5 X 17.5kg , 1 X 10 X 10kg , 1 X 10 X 5kg DB Curls 1 X 7 X 20lbs 1 X 8 X 20lbs 1 X 8 X 20lbs Hammer Curls 1 X 10 X 2.5kg (each hand) 1 X 10 X 2.5kg 1 X 10 X 2.5kg ------------------------------------------ Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal bread with peanut butter + 1 Apple Meal 3 + A fist portion of white rice with 2 types of veges and taufu + 1 plate of boneless chicken Meal 4 + A fist portion of brown rice with serving of veges + A few piece of steam chicken Meal 5 + A few piece of steam chicken Meal 6 + 5 Eggs (2 yolks) |
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Apr 5 2011, 03:06 PM
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Junior Member
204 posts Joined: Feb 2009
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29 March 2011
Tuesday Rest Day Diet Meal 1 + 65g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal bread with peanut butter + 1 Apple Meal 3 + A fist portion of brown rice with serving of veges + A few piece of steam chicken Meal 4 + 2 slices of wholemeal bread with peanut butter + 200ml of milk Meal 5 + A few piece of steam chicken + 1 slice of wholemeal bread with tuna Meal 6 + 5 Eggs (2 yolks) |
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Apr 5 2011, 03:06 PM
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Junior Member
204 posts Joined: Feb 2009
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30 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 62.5kg 1 X 7 X 65kg 1 X 7 X 65kg 1 X 7 X 65kg 1 X 5 X 65kg Romanian Deadlift (Olympic Bar) 1 X 11 X 30kg (bar include) 1 X 7 X 55kg 1 X 10 X 55kg 1 X 8 X 60kg 1 X 9 X 60kg DB Lunges 1 X 8 X 10kg (each hand) 1 X 7 X 10kg 1 X 7 X 10kg Calf Raise (Plate) 1 X 20 X 15kg (each hand) 1 X 20 X 15kg 1 X 20 X 15kg 1 X 18 X 15kg Shoulder Press 1 X 10 X 25lbs 1 X 8 X 35lbs 1 X 9 X 35lbs 1 X 5 X 35lbs 1 X 9 X 35lbs Front Raise (Plate) 4 sets of 10 reps BB Upright Row 1 X 8 X 20kg 1 X 10 X 20kg 1 X 7 X 22.5kg ------------------------------------------ Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal bread with tuna + 1 Banana Meal 3 + A bowl of white rice wit serving of taufu and a piece of fried chicken Meal 4 + A fist portion of brown rice with serving of veges + A few piece of steam chicken Meal 5 + A few piece of steam chicken Meal 6 + 5 Eggs (2 yolks) |
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Apr 5 2011, 03:07 PM
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Junior Member
204 posts Joined: Feb 2009
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31 March 2011
Thursday Rest Day Exercise: Cardio in the late evening ------------------------------------------ Diet Meal 1 + 70g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + A fist portion of brown rice with serving of taufu, boneless chicken and veges Meal 3 + 2 slice of wholemeal bread with peanut butter +1 Banana + 200ml of milk Meal 4 + A fist portion of white rice + Chicken and fish fillet |
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Apr 5 2011, 03:08 PM
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Junior Member
204 posts Joined: Feb 2009
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1 April 2011
Friday Workout (Back, Triceps) Deadlift (Olympic Bar) 1 X 12 X 30kg (bar include) 1 X 10 X 40kg 1 X 10 X 65kg 1 X 4 X 70kg 1 X 3 X 70kg 1 X 7 X 70kg 1 X 8 X 70kg 1 X 6 X 70kg Bent Over Row 1 X 12 X Empty Bar 1 X 8 X 25kg 1 X 9 X 25kg 1 X 10 X 25kg Lat Pull Down 1 X 10 X 64kg 1 X 7 X 68kg 1 X 7 X 68kg 1 X 8 X 68kg Tricep Extension 1 X 12 X 25lbs 1 X 7 X 45lbs 1 X 7 X 45lbs 1 X 7 X 45lbs Dips 3 sets of 8 reps Close Grip Bench Press 1 X 12 X 5kg 1 X 9 X 27.5kg 1 X 8 X 27.5kg 1 X 8 X 27.5kg ------------------------------------------ Diet Meal 1 + 70g of oats with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal bread with peanut butter Meal 3 + A fist portion of white rice with serving of vege and eggs + A plate of boneless chicken Meal 4 + 3 slice of wholemeal bread with tuna Meal 5 + A plate of tandoori chicken Meal 6 + 5 Eggs (2 yolks) + 200ml of milk |
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Apr 5 2011, 03:09 PM
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Junior Member
204 posts Joined: Feb 2009
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2 April 2011
Saturday Rest Day Diet Meal 1 + 70g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + A fist portion of brown rice with serving of taufu, green bean and minced meat Meal 3 + 200ml of milk + 1 Apple + 2 slice of wholemeal bread with peanutbutter Meal 4 + Steam chickens Meal 5 + Steam chickens 3 April 2011 Sunday Rest Day Exercise: Jogging in the late evening Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 1 Thosai Meal 3 + A bowl of brown rice with serving of green veges + Steam chickens Meal 4 + 2 slice of wholemeal bread with peanutbutter + 1 Banana + 200ml of milk Meal 5 + Steam chickens + 1 Apple Meal 6 + 5 Eggs (2 yolks) |
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Apr 5 2011, 03:10 PM
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Junior Member
204 posts Joined: Feb 2009
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4 April 2011
Monday Workout (Chest, Biceps) DB Bench Press 1 X 10 X 10kg (each hand) 1 X 10 X 25lbs 1 X 12 X 40lbs 1 X 5 X 45lbs 1 X 6 X 45lbs 1 X 6 x 45lbs Incline DB Bench Press 1 X 8 X 40lbs (each hand) 1 X 9 X 40lbs 1 X 5 X 40lbs 1 X 8 X 40lbs Push Up 3 sets of 12 reps Dips 3 sets to failure EZ-BB Curls 1 X 12 X Empty Bar 1 X 10 X 5kg 1 X 5 X 20kg 1 X 6 X 20kg 1 X 7 X 20kg Incline DB Curls 1 X 10 X 2.5kg (each hand) 1 X 4 X 7.5kg 1 X 4 X 7.5kg 1 X 4 X 7.5kg Hammer Curls 1 X 6 X 7.5kg (each hand) 1 X 6 X 7.5kg 1 X 6 X 7.5kg ------------------------------------------ Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + 2 slice of wholemeal bread with peanut butter Meal 3 + A fist portion of white rice with 2 types of veges and taufu + 1 plate of boneless chicken Meal 4 + 2 slice of wholemeal bread with tuna Meal 5 + A few piece of steam chicken Meal 6 + A handful of cashew nuts + A bowl of pineapple and papaya Meal 7 + 4 Eggs (2 yolks) |
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Apr 14 2011, 02:54 PM
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Junior Member
204 posts Joined: Feb 2009
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6 April 2011
Wednesday Rest Day ------------------------------------------ Diet Meal 1 + 65g of oats with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + Steam chickens and steam veges + ½ potato Meal 3 + Some cashews nut + 1 tbs of peanutbutter Meal 4 + A bowl of brown rice with green veges + Steam chickens Meal 5 + 1 Apple Meal 6 + 5 Eggs (2 yolks) |
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Apr 14 2011, 02:55 PM
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Junior Member
204 posts Joined: Feb 2009
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7 April 2011
Thursday Workout (Legs, Shoulder) Squat (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X 30kg (bar include) 1 X 11 X 65kg 1 X 10 X 65kg 1 X 6 X 70kg 1 X 7 X 70kg Romanian Deadlift (Olympic Bar) 1 X 10 X 30kg (bar include) 1 X 8 X 62.5kg 1 X 9 X 62.5kg 1 X 7 X 62.5kg DB Lunges 1 X 6 X 10kg (each hand) 1 X 6 X 10kg 1 X 7 X 10kg Calf Raise (Plate) 1 X 17 X 15kg (each hand) 1 X 20 X 15kg 1 X 20 X 15kg Shoulder Press 1 X 10 X 10kg (each hand) 1 X 8 X 35lbs 1 X 8 X 35lbs 1 X 7 X 35lbs Front Raise (10kg Plate) 3 sets of 10 reps BB Upright Row 1 X 7 X 22.5kg 1 X 7 X 22.5kg 1 X 6 X 22.5kg ------------------------------------------ Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 5 Eggs (2 yolks) Meal 2 + A fist portion of white rice with serving of veges and taufu + A plate of boneless chicken Meal 3 + A few piece of steam chicken + A handful of cashew nuts Meal 4 + A fist portion of brown rice with serving of veges + A few piece of steam chicken Meal 5 + 3 Eggs (2 yolks) + 200ml of milk |
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Apr 14 2011, 02:55 PM
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Junior Member
204 posts Joined: Feb 2009
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9 April 2011
Saturday Workout (Back, Triceps) Deadlift (Olympic Bar) 1 X 12 X 30kg (bar include) 1 X 10 X 40kg 1 X 7 X 70kg 1 X 5 X 70kg 1 X 6 X 70kg 1 X 7 X 70kg 1 X 4 X 70kg Bent Over Row 1 X 12 X Empty Bar 1 X 8 X 27.5kg 1 X 9 X 27.5kg 1 X 6 X 27.5kg 1 X 6 X 27.5kg Lat Pull Down 1 X 10 X 64kg 1 X 8 X 68kg 1 X 5 X 68kg 1 X 5 X 68kg Tricep Extension 1 X 12 X 25lbs 1 X 10 X 25lbs 1 X 8 X 45lbs 1 X 7 X 45lbs 1 X 8 X 45lbs Dips 3 sets of 8 reps Close Grip Bench Press 1 X 12 X 5kg 1 X 10 X 27.5kg 1 X 7 X 30kg 1 X 6 X 30kg 1 X 7 X 30kg Push Up 3 sets of 8 reps |
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Apr 14 2011, 02:56 PM
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Junior Member
204 posts Joined: Feb 2009
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11 April 2011
Monday Workout (Chest, Biceps) DB Bench Press 1 X 10 X 10kg (each hand) 1 X 10 X 25lbs 1 X 8 X 45lbs 1 X 5 X 45lbs 1 X 8 X 45lbs 1 X 7 X 45lbs Incline DB Bench Press 1 X 8 X 40lbs (each hand) 1 X 6 X 40lbs 1 X 7 X 40lbs Push Up 3 sets of 12 reps Dips 3 sets to failure EZ-BB Curls 1 X 12 X Empty Bar 1 X 10 X 5kg 1 X 8 X 20kg 1 X 7 X 20kg 1 X 6 X 20kg Incline DB Curls 1 X 4 X 7.5kg 1 X 4 X 7.5kg 1 X 4 X 7.5kg Hammer Curls 1 X 6 X 7.5kg (each hand) 1 X 6 X 7.5kg 1 X 6 X 7.5kg ------------------------------------------ Diet Meal 1 + 60g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 3 slice of butter bread with peanut butter + 1 slice of cheese + 1 Banana Meal 3 + A fist portion of white rice with 2 types of veges and taufu + 1 plate of boneless chicken Meal 4 + 1 Banana + 1 Tbs of peanut butter + 200ml of milk Meal 5 + A fist portion of brown rice with serving of veges + Steam chickens Meal 6 + Steam chicken + 200ml of milk |
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Apr 14 2011, 02:56 PM
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Junior Member
204 posts Joined: Feb 2009
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12 April 2011
Tuesday Rest Day ------------------------------------------ Diet Meal 1 + 65g of oat with a cup of hot powder milk + 1 Banana + 6 Eggs (2 yolks) Meal 2 + 1 Banana + 200ml of milk Meal 3 + A fist portion of brown rice with serving of veges + Steam chickens Meal 4 + 1 Banana + 4 Eggs (2 yolks) Meal 5 + Steam chickens + Potato Meal 6 +Steam chickens |
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Apr 14 2011, 02:57 PM
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Junior Member
204 posts Joined: Feb 2009
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13 April 2011
Wednesday Workout (Legs, Shoulder) Squat (Olympic Bar) 1 X 10 X Empty Bar 1 X 10 X 30kg (bar include) 1 X 8 X 70kg 1 X 8 X 70kg 1 X 8 X 70kg 1 X 9 X 70kg Romanian Deadlift (Olympic Bar) 1 X 10 X 30kg (bar include) 1 X 8 X 62.5kg 1 X 8 X 62.5kg 1 X 8 X 62.5kg DB Lunges 1 X 8 X 10kg (each hand) 1 X 8 X 10kg 1 X 8 X 10kg Calf Raise (Plate) 1 X 20 X 15kg (each hand) 1 X 20 X 15kg 1 X 20 X 15kg Shoulder Press 1 X 12 X 2.5kg (each hand) 1 X 10 X 7.5lbs 1 X 9 X 35lbs 1 X 8 X 35lbs 1 X 8 X 35lbs Front Raise (10kg Plate) 3 sets of 10 reps BB Upright Row 1 X 8 X 22.5kg 1 X 7 X 22.5kg 1 X 6 X 22.5kg ------------------------------------------ Diet Meal 1 + 65g of Oat with a cup of hot powder milk + 6 Eggs (2 yolks) Meal 2 + 500ml of milk + A fist portion of brown rice with serving of veges and taufu and meat Meal 3 + A few piece of steam chicken Meal 4 + Various Chinese dishes Meal 5 + 5 Eggs (2 yolks) + 1 slice of cheese |
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Apr 15 2011, 08:09 PM
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Junior Member
204 posts Joined: Feb 2009
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14 April 2011
Thursday Rest Day ------------------------------------------ Diet Meal 1 + 65g of oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 1 slice of wholemeal bread with a slice of cheese Meal 3 + A fist portion of brown rice with serving of veges + Steam chickens Meal 4 + A plate of home cook's friend rice + Steam chickens Meal 5 + A bowl of home cook's friend rice + Steam chickens |
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Apr 16 2011, 07:08 PM
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Junior Member
204 posts Joined: Feb 2009
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15 April 2011
Friday Workout (Back,Triceps) Deadlift (Olympic Bar) 1 X 12 X 30kg (bar include) 1 X 10 X 40kg 1 X 8 X 70kg 1 X 8 X 70kg 1 X 8 X 70kg 1 X 7 X 70kg Bent Over Row 1 X 12 X Empty Bar 1 X 8 X 27.5kg 1 X 9 X 27.5kg 1 X 6 X 27.5kg 1 X 6 X 27.5kg Lat Pull Down 4 sets Tricep Extension 1 X 12 X 25lbs 1 X 10 X 25lbs 1 X 8 X 45lbs 1 X 8 X 45lbs 1 X 7 X 45lbs Dips 3 sets of 8 reps Close Grip Bench Press (Smith Machine) 1 X 12 X 5kg 1 X 8 X 30kg 1 X 8 X 30kg 1 X 8 X 30kg Push Up 3 sets of 8 reps ------------------------------------------ Diet Meal 1 + 65g of oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + A fist portion of brown rice with serving of veges + Steam chickens + A bowl of papaya Meal 3 + A fist portion of brown rice with serving of veges + Steam chickens + A bowl of mango & papaya Meal 4 + A tuna sandwich Meal 5 + An egg sandwich Meal 6 + 5 Eggs (2 yolks) + A slice of cheese This post has been edited by NaDou: Apr 18 2011, 07:56 PM |
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Apr 18 2011, 07:59 PM
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Junior Member
204 posts Joined: Feb 2009
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18 April 2011
Monday Workout (Chest, Biceps) DB Bench Press 1 X 12 X 25kg (each hand) 1 X 10 X 25lbs 1 X 8 X 45lbs 1 X 8 X 45lbs 1 X 8 X 45lbs Incline DB Bench Press 1 X 8 X 40lbs (each hand) 1 X 8 X 40lbs 1 X 7 X 40lbs Push Up 3 sets of 12 reps Chin Up (Machine) 3 sets of 8 reps EZ-BB Curls 1 X 12 X 10lbs 1 X 10 X 10lbs 1 X 8 X 30lbs 1 X 8 X 30lbs 1 X 8 X 30lbs Incline DB Curls 1 X 6 X 15lbs 1 X 6 X 15lbs 1 X 5 X 15lbs Hammer Curls 1 X 8 X 15lbs 1 X 8 X 15lbs 1 X 7 X 15lbs |
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Apr 20 2011, 02:57 PM
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Junior Member
204 posts Joined: Feb 2009
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19 April 2011
Tuesday Rest Day ------------------------------------------ Diet Meal 1 + 40g of oat with a cup of hot powder milk + 1 Banana + 2 Apun Meal 2 + A fist portion of brown rice with serving of veges + Steam chickens + A bowl of papaya Meal 3 + A plate of pasta Meal 4 + A plate of pasta Meal 5 + Steam chickens |
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Apr 20 2011, 06:33 PM
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Junior Member
204 posts Joined: Feb 2009
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20 April 2011
Wednesday Workout (Legs, Shoulder) Squat (Smith Machine) 1 X 10 X Empty Bar 1 X 10 X 10kg 1 X 10 X 20kg 1 X 12 X 60kg 1 X 5 X 65kg 1 X 5 X 65kg 1 X 5 X 65kg Romanian Deadlift (Olympic Bar) 1 X 8 X 65kg (bar include) 1 X 8 X 65kg 1 X 7 X 65kg DB Lunges 1 X 8 X 25lbs (each hand) 1 X 8 X 25lbs 1 X 8 X 25lbs Calf Raise (DB) 1 X 20 X 30lbs (each hand) 1 X 20 X 30lbs 1 X 20 X 30lbs 1 X 20 X 30lbs Shoulder Press (DB) 1 X 10 X 10lbs (each hand) 1 X 10 X 10lbs 1 X 12 X 30lbs 1 X 8 X 35lbs 1 X 8 X 35lbs 1 X 8 X 35lbs Front Raise (10kg Plate) 3 sets of 10 reps BB Upright Row 1 X 5 X 20kg 1 X 5 X 20kg 1 X 5 X 20kg ------------------------------------------ Diet Meal 1 + 65g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 3 slice of wholemeal bread with tuna and 1 slice of cheese Meal 3 + A fist portion of brown rice with serving of veges + Steam chickens + A bowl of papaya Meal 4 + Steam chicken Meal 5 + 4 Eggs (2 yolks) + Half slice of cheese This post has been edited by NaDou: Apr 21 2011, 10:03 AM |
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Apr 25 2011, 07:22 PM
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Junior Member
204 posts Joined: Feb 2009
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25 April 2011
Monday Workout (Biceps, Chest) EZ-BB Curls 1 X 10 X 10lbs 1 X 10 X 20lbs 1 X 10 X 30lbs 1 X 8 X 40lbs 1 X 6 X 40lbs 1 X 5 X 40lbs Incline DB Curls 1 X 8 X 15lbs 1 X 8 X 15lbs 1 X 8 X 15lbs DB Bench Press 1 X 10 X 20kg (each hand) 1 X 10 X 25lbs 1 X 8 X 45lbs 1 X 8 X 45lbs 1 X 8 X 45lbs 1 X 8 X 45lbs Incline DB Bench Press 1 X 10 X 40lbs (each hand) 1 X 10 X 40lbs 1 X 9 X 40lbs Push Up 20 reps ------------------------------------------ Diet Meal 1 + 65g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 3 slice of wholemeal bread with tuna and 1 slice of cheese Meal 3 + Sandwich Meal 4 + A fist portion of brown rice with serving of veges + Steam chickens Meal 5 + 5 Eggs (2 yolks) |
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Apr 27 2011, 08:06 PM
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Junior Member
204 posts Joined: Feb 2009
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27 April 2011
Wednesday Workout (Legs, Shoulder) Squat (Smith Machine) 1 X 10 X Empty Bar 1 X 10 X 20kg 1 X 10 X 40kg 1 X 7 X 70kg 1 X 7 X 70kg 1 X 7 X 70kg Romanian Deadlift (Olympic Bar) 1 X 8 X 65kg (bar include) 1 X 8 X 65kg 1 X 7 X 65kg DB Lunges 1 X 8 X 25lbs (each hand) 1 X 8 X 25lbs 1 X 8 X 25lbs Calf Raise (DB) 1 X 20 X 35lbs (each hand) 1 X 20 X 35lbs 1 X 20 X 35lbs 1 X 20 X 35lbs Shoulder Press (DB) 1 X 10 X 10lbs (each hand) 1 X 10 X 15lbs 1 X 10 X 35lbs 1 X 10 X 35lbs 1 X 10 X 35lbs Front Raise (10kg Plate) 3 sets of 10 reps BB Upright Row 1 X 8 X 20kg 1 X 7 X 20kg 1 X 7 X 20kg ------------------------------------------ Diet Meal 1 + 65g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 1 Apple + 4 slice of wholemeal bread with tuna and 2 slice of cheese Meal 3 + 1l of milk + 1 Banana Meal 4 + A fist portion of brown rice with serving of veges + Steam chickens Meal 5 + Steam chicken |
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Apr 28 2011, 10:26 PM
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Junior Member
204 posts Joined: Feb 2009
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28 April 2011
Thursday Rest Day ------------------------------------------ Diet Meal 1 + 65g of Oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + A fist portion of brown rice with serving of boneless chicken, taufu and green bean Meal 3 + 2 slice of bread with peanut butter + 1 Banana Meal 4 + A slice of bread with tuna + Steam chickens with veges Meal 5 + A handful of cashew nuts + 1 Apple Meal 6 + 5 Eggs (2 yolks) |
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Apr 29 2011, 11:54 PM
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Junior Member
204 posts Joined: Feb 2009
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29 April 2011
Friday Workout (Back,Triceps) Deadlift (Olympic Bar) 1 X 12 X 30kg (bar include) 1 X 10 X 40kg 1 X 8 X 70kg 1 X 6 X 70kg 1 X 6 X 70kg 1 X 7 X 70kg Bent Over Row 1 X 10 X 20kg 1 X 10 X 20kg 1 X 10 X 20kg 1 X 10 X 20kg Lat Pull Down 6 sets Tricep Extension 1 X 12 X 25lbs 1 X 10 X 25lbs 1 X 8 X 45lbs 1 X 8 X 45lbs 1 X 7 X 45lbs Triceps Pushdown 5 sets ------------------------------------------ Diet Meal 1 + 65g of oat with a cup of hot powder milk + 1 Banana + 5 Eggs (2 yolks) Meal 2 + 4 slice of wholemeal bread with tuna and 2 slice of cheese and lettuce Meal 3 + 250ml of chocolate milk + A fist portion of brown rice with serving of veges + Black pepper chickens Meal 4 + A few slices of apple + Black pepper chickens Meal 5 + 5 Eggs (2 yolks) |
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May 4 2011, 02:01 AM
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Junior Member
204 posts Joined: Feb 2009
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QUOTE Taking 1 week off. Diet throughout the week will roughly be the same. |
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