My current stats:
height: 168cm
weight:75kg
BF%: 24%

Monday:
Dumbbell lunges : 5 x 8
Leg extensions : 5 x 8
Lying Machine Squat : 5 x 8
Seated Leg Curl : 5 x 8
Smith Machine Hack Squat : 5 x 8
Smith Machine Squat : 5 x 8
Seated Calf Raise : 5 x 8
thigh abductor & adductor : 5 x 8

Tuesday:
Barbell Bench Press: 5 x 8
Barbell Decline Bench Press: 5x8
Barbell incline Bench Press: 5x8
Dumbell decline bench press: 5x8
Dumbell incline bench press: 5x8
dumbell flat, incline, decline fly: 5x8 ea
Dumbell & barbell pullover: 5x8 ea

Wed:
Deadlift
close grip front lat pulldown
lying t-bar row
straight arm push dwn
underhand pulldown
v-bar pulldown
wide grip lat pulldown
wide grip pulldown behind neck

thurs:
barbell up right row
dumbell arnold press
dumbell lateral raise
dumbell shoulder press
barbell front raise over head
dumbell front raise overhead
barbell press behind neck
military press

friday:
abs crunch machine
cable crunch
decline crunch
decline oblique crunch
decline reverse crunch
dumbell side bend
knee hip raise on parallel bars
torso rotation machine

sat:
alternate hammer curl
alternate incline dumbell curl
body row
cable standing one arm bicep curl
dumbell biceps curl reverse
dumbell concentration curl
preacher curl
reverse cable curl

all exercises are done with 5 sets x 8 reps

---

Added on July 10, 2011, 3:08 amJust started recording my food intake
5/7
Bfast : 4 eggs with 5 button mushroom, fry using 1 tea spoon of olive oil
Lunch: 1 scoop myofusion
workout
after workout: 1.5 scoop myofusion
dinner: chicken breast with 4 slices lotus roots ( soup)
supper: 100g chinese cabbage wif 1 teaspoon of oyster sauce

Total: 819 calories
fat: 32g
carbs:26g
prot:105g

6/7
Bfast: 1/4 can of ayam brand chili tulan, 1 scoop myofusion
Lunch: 1 scoop myofusion
Workout
after workout 1 scoop myofusion
dinner: chicken breast with radish (soup)

snacks: 1 banana, 50g brazil nuts

total: 1307 calories
fats: 56g
carbs: 54g
prot: 152

7/7
bfast: 6 tbsp rolled oats, 1 scoop myofusion
lunch: chick breast with carrots (soup)
Workout
After workout: 1 scoop myofusion
Dinner: chick breast with radish (soup)
tea: rambutan
supper: kopi o ais kosong, 5 satay

total: 1359 calories
fats: 28g
carbs: 126g
prot: 165g

8/7
Bfast: 3 eggs, 1/4 ayam brand tuna, 5 button mushroom, 1 teaspoon olive oil
Lunch: Chick breast oven baked with honey
Workout
After W/o: 1 scoop myofusion
dinner: chick breast with carrots, radish (soup)
snacks: 2 gala apples, 50g brazil nuts

Total: 1295 cal
Fats: 46g
Carbs: 87g
Prot: 138g

9/7
Lunch: Chick Breast double boiled with garlic & black pepper
dinner: chicken chop with coleslaw & mash potato, kopi o ais kosong
snacks: 1 bottle tiger beer, 2 chick satay, kopi o ais kosong, raisin,almond,walnut,sunflower seed mixture

total: 1720 cal
fats: 75g
carb: 93g
prot: 143g

This post has been edited by ChinHong86: Jul 10 2011, 01:12 PM

No point listing out the exercise name if u dun put no of reps and sets and poundages. This is to record ur personal best for now n u can see whether there's improvement from there.

erm.... i does record it in my phone....
jz din put it in here....
will edit it later

Looking at the volume you are training at, it makes me think how intense you can go poundage wise. Remember, there's no such thing as heavy weight for bulking and lighter weight for cutting. 40sets for chest? Come on.

This post has been edited by free_enuf: Jul 10 2011, 02:41 PM

my poundage i usually goes the max i can...
there is sumthing weird abt my body
for eg flat bench press, I can go max for 60kg or mebe 65kg
can i do for more sets, but if i add to 70kg i cant even lift at all....
even after all my workouts for the chest day
i still can lift flat bench press for 60kg
i understand the heavy for bulking part is not true
tats y i am doin at 5x8 so i can lift heavier....
but srsly i cant go above the weights already
so i jz do more sets

---

Added on July 10, 2011, 4:07 pmThe one i dint go for max is only deadlift and squats...
because i dont think my form is really good yet...
better get used to it to prevent unwanted injuries....

---

Added on July 11, 2011, 11:02 pm5/7/11
dumbell incline fly
10kg ea x 8 => 5 sets

dumbell fly
10kg ea x 8 => 5 sets

dumbell decline fly
10kg ea x 8 => 5 sets

dumbell incline bench press
15kg ea x 8 => 5 sets

dumbell bench press
15kg ea x 8 => 5 sets

barbell incline bench press
50kg x 8 => 5 sets

barbell decline bench press
65kg x 8 => 5 sets

barbell bench press
60kg x 8
60kg x 8
60kg x 8
50kg x 8
50kg x 8

6/7/11
close grip front lat pulldown
40 x 8 => 2 sets
35 x 8 => 3 sets

v-bar pulldown
35 x 8
30 x 8 => 4 sets

straight arm push down
30 x 8 => 2 sets
35 x 8
30 x 8 => 2 sets

lying t-bar row
25 x 8
20 x 8 => 3 sets
20 x 7

barbell deadlift
40 x 8
45 x 8
50 x 8
50 x 8
55 x 8

7/7/11
dumbell shoulder press
10 ea x 8 => 5 sets

dumbell front raise overhead
8 x 5
6 x 8 => 4 sets

dumbell lateral raise
6 x 6
6 x 7
6 x 6
6 x7
5 x 7

dumbell arnold press
8 x 8
8 x 8
10 x 8
10 x 7
10 x 8

barbell upright row
25 x 8
30 x 8
30 x 7
30 x 8
30 x 7

barbell front raise over head
15 x 8 => 4 sets
15 x 6

standing barbell press behind neck
20 x 8
25 x 8 => 3 sets
27.5 x 6

standing military press
30 x 8
35 x 6
32.5 x 6
30 x 5
30 x 6

8/7/11
alternate hammer curl
7 x 10
11 x 4
8 x 8

decline reverse crunch
10 reps
5 reps

dumbell side bend
14 x 10
22.5 x 8
17.5 x 8
20 x 10
22.5 x 8

knee hip raise on parallel bars
10 reps
8 reps
10 reps
12 reps
12 reps

ab crunch machine
35 x 10
30 x 8
45 x 6
40 x 8
35 x 10

torso rotation
25 x 10
35 x 10
35 x 10
30 x 8
30 x 10

9/7/11
reverse cable curl
7 x 8
9.5 x 8
9.5 x 8
4.5 x 8
4.5 x 8

cable standing 1 arm bicep curl
4.5 x10
4,.5 x 10
4.5 x 8 => 3 sets

body row
6 reps
5 reps
5 reps
4 reps

alternate incline dumbell curl
6 x 8
6 x 8
7 x 9
8 x 8
8 x 8

preacher curl
20 x 10
20 x 8
22.5 x 6
25 x 8
25 x 8

10/7/11
thigh abductor
25 x 8 => 5 sets

horizontal leg press
45 x 10
50 x 8
50 x 8
42.5 x 8
42.5 x 10

seated leg curl
30 x 8
40 x 8 => 4 sets

squat
40 x 8 => 5 sets

seated calf raise
25 x 10
30 x 10
35 x 10
35 x 8
35 x 8

11/7/11
barbell bench press
50 x 8
60 x 8
62.5 x 8
62.5 x 8
62.5 x 10

barbell incline bench press
40 x 8
50 x 8
45 x 8
50 x 7
45 x 8

barbell decline bench press
50 x 8
60 x 8
50 x 8
50 x 8
50 x 7

dumbell incline bench press
15 x 6
13 x 8
13 x 8
15 x 8
15 x 8

dumbell bench press
13 x 8 => 5 sets

dumbell incline fly
7 x 8
8 x 8
8 x 8
7 x 8 => 2 sets

dumbell fly
8 x 8 => 5 sets

dumbell pullover
12 x 8
15 x 8 => 5 sets

---

Added on July 11, 2011, 11:08 pm11/7/11

Bfast: chicken breast oven baked
lunch: double cheese burger
dinner: chicken breast with carrots
snacks: myofusion 1 scoop, almond,raisin,brazil nuts, walnuts mix

total: 1780 cal
prot : 201g
carb: 70g
fats: 75g

This post has been edited by ChinHong86: Jul 11 2011, 11:08 PM

bare in mind
when we say 10 x 5 or 5 x 10, it means 10 reps for 5 sets (smaller number usually means sets, higher number = reps)
ur stats are abit misleading, but as long as u understand, then it's fine

oh....
sry....
mine is weight x reps
thn i add the sets behind