Do you put the chicken on the frozen part of the fridge? I used  to bring my own lunch to office long time ago, dishes from last dinner, I found my dishes smell one kind, im not sure it is already spoiled, since that time, I never bring my own lunch to office. Im thinking to get a Thermos food container, that i reheat the food from home, and preserve it until lunch. Still forging cash for it

I took roughly 2 hours of workout, total of 8 to 9 exercise per work out, 2-3min rest between sets.
I follow this, moving to phase 4 soon.
http://www.bodybuilding.com/fun/beginner-t...ks-phase-3.html

Say for pull day, which im going to train today
Barbell Row: 3 sets of 8 reps 2-3 minutes rest
Lat Pulldown: 3 sets of 10 reps 2-3 minutes rest
Seated Cable Row: 3 sets of 15 reps 2-3 minutes rest
Barbell Shrug: 3 sets of 8 reps 2-3 minutes rest

Roughly 10min rest, grab 1/5 cup of 100plus to rapid rehydrate and energy, my energy level is almost depleted, like 20% left

Barbell Curl: 3 sets (i've slightly changed this exercise - [7x from low to 90 degree > 7x from 90degree to upper chest level > 7x ordinary biceps curl] not sure im doing right)
Incline Dumbbell Curl: 3 sets of 8 reps 2-3 minutes rest (this took me the longest one especially for my right hand, im using 5kg for left and 7.5kg for right) Most of the time when i reach rep 6th, i need to rest for like 15sec to finish the rest 2 reps
Preacher Curl: 3 sets of 15 reps 2-3 minutes rest (i will do min 12 reps, depends on my energy level)
Wrist Curl: 3 sets of 10-12 reps 1-2 minutes rest (i skipped this if my forehand feels real sore)

Sometimes, gotta wait for bench especially during chest day.

Edit: is it okay if I slot some 100plus in during workout? Because of the sugar content and gas.

dude, is that you in your avatar?