NaDou's Journal
|
|
 Apr 14 2011, 02:56 PM
|
 
Junior Member
204 posts Joined: Feb 2009 
|
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 |
|
|
|
|
|
Apr 14 2011, 02:57 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
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 |
|
|
Apr 15 2011, 08:09 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
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 |
|
|
Apr 16 2011, 07:08 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
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 |
|
|
Apr 18 2011, 07:59 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
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 |
|
|
Apr 20 2011, 02:57 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
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 |
|
|
|
|
|
Apr 20 2011, 06:33 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
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 |
|
|
Apr 25 2011, 07:22 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
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) |
|
|
Apr 27 2011, 08:06 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
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 |
|
|
Apr 28 2011, 10:26 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
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) |
|
|
Apr 29 2011, 11:54 PM
|
|
Junior Member
204 posts Joined: Feb 2009
|
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) |
|
|
May 4 2011, 02:01 AM
|
|
Junior Member
204 posts Joined: Feb 2009
|
QUOTE Taking 1 week off. Diet throughout the week will roughly be the same. |
| Change to: |  0.0147sec
 0.20
 5 queries
 GZIP Disabled
Time is now: 26th November 2025 - 09:35 AM |
Quote