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

---

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

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

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