2 January 2013

Meal:
7AM 4 nos of white egg
10AM Oat cookies
1PM Post Workout Protein Shake
2PM 1 Cup of white rice + 3 nos of fried chicken keel

4PM Oat cookies
8PM 1 Cup of white rice + 1 nos of fried chicken keel


Workout:
Incline Dumbbell Bench Press
2 sets of 20kg a side x 6 reps
3 sets of 22.5kg a side x 6 reps
1 set of 25kg a side x 5 reps

Dumbbell Fly
2 sets of 10kg a side x 8 reps
1 set of 12.5kg a side x 8 reps

Squat
2 sets of 15kg a side x 6 reps
2 sets of 20kg a side x 6 reps


Statistic

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Added on January 3, 2013, 10:41 pm3 January 2013

Meal:
7AM 4 nos of white egg
12PM 1 Cup of white rice + 3 nos of fried chicken keel

7PM 2 Slices of Honeydew + bits of hard bread


Notes:
Body sore as result of absent of workout.

This post has been edited by FieldEngineer: Jan 3 2013, 10:41 PM

good job on workout diary.. keep it up.

i dont see you eating any vege

get some vege. it helps a lot

chicken rice oat

no vitamins, hardly any fibre, iron and calcium?

very unbalanced unhealthy meals..

5 January 2013

Meal:
7AM 4 white eggs

10PM Pre Workout Protein Shake
1PM 1 1/2 cup of Rice + 2 Chicken Keel

7PM 1/2 cup of rice plus egg and chicken.
10PM Vitamin B Complex, C & E

Note: Will add vege next week


Workout:
Bicep Curl barbell
15kg x 1 set x 20 reps
20kg x 3 sets x 10 reps
25kg x 2 sets x 6 reps

Deadlift
15kg x 2 sets x 2 reps
10 kg x 2 sets x 3 reps
10 kg x 2 sets x 4 reps

Squat
20kg a side x 3 sets x 7 reps


Statistic





Note: This is a different Body Analyzer print out. The BF prediction from previous machine is different

This post has been edited by FieldEngineer: Jan 6 2013, 04:42 PM

The electronic scale body fat analyzers are terrible for accuracy.

Just eyeball it lah. When you are getting the body and look your working towards, it doesn't matter what the scale says (so long as you are healthy).

Anyway, good work on logging. Keep it up!

7 January 2013

Meal:
7PM 4 White Egg
11PM 1/2 Cup of Oat
2PM 1 Cup of white rice + 2 nos of fried chicken breast + Vege

8PM 1/2 Cup of rice + 1 no of chicken keel




Workout:
Incline Dumbbell Press
25kg x 3 sets x 4 reps
22.5kg x 4 sets x 6 reps
15kg x 3 sets x 12 reps

Fly Dumbbell
15 kg x 2 reps x 6 reps




Statistic



This post has been edited by FieldEngineer: Jan 7 2013, 11:18 PM

08-01-2013

Meal
6AM 4 White Egg + 2 Slice of Toast
10AM Apples + Oat Cookies
1PM 1 1/2 Cup of Rice + 3 pieces of Fried Chicken Keel

6PM some cendol
8PM Watermelon
10PM Weight Gainer Shake





Workout
Bicep Curl
10kg a side x 4 sets x 8 reps
15kg a side x 4 sets x 8 reps
20kg a side x 4 sets x 8 reps - using much momentum to help lifting rocking

Squat
15kg a side x 1 set x 6 reps
20kg a side x 2 sets x 5 reps





Statistic



This post has been edited by FieldEngineer: Jan 9 2013, 08:24 AM

09-01-2013


Meal
6AM 5 white eggs + 2 pieces of toach

edited

This post has been edited by Variants: Jan 9 2013, 11:09 PM

no more updates on yor journal?

what happen to April ? #curious