Sleep: 7 Hours
Makan:
0701 - Protein Shake
1007 - 4 whole eggs omelet with yogurt and cheese, 1 slice wholemeal bread
1448 - Protein Shake
1845 - Protein Shake
2008 - Chicken & 3 whole eggs omelet, broccoli

Workout:
1. Warm Up Lat Pulldowns (40kg) 3x8reps
2. Pull Ups (BW) 4x8reps
3. Seated Rows (108lbs) 6, (97lbs) 3x8reps
4. Barbell Rows (50lbs) 12,12,10
5. Dumbbell Rows (16kg) 3x8reps
6. V grip Pull downs (45kg) 4x10reps
7. Facepull (35lbs) 4x8reps
8. Dumbbell curls (7kg) 4x8reps

Note: Think I did too many workouts.

Sleep: 4 hours
Makan:
0235 - Nasi Kandar with chicken and mutton
0800 - Protein Shake
1010 - Protein Shake
1110 - Bread with chicken
1219 - Rice with pork, crabs, fish and vegetables
1600 - Bread with chicken
1619 - Asam Laksa
1630 - Apom balik x6pcs
2019 - Duck and pork

Workout:
1. Jump rope 15 minutes
2. Push ups (BW) 8x10reps

Note: In Penang for a few days, gonna be eating delicious food pretty heavily.

Sleep: 8 hours
Makan:
0930 - Protein Shake
1315 - Rice with chicken, pork and vege
1730 - Protein Shake
2000 - Rice with chicken, pork and vege

Workout: (Pull)
1. Lat Pulldown Warm up (70lbs) 3x10reps
2. Pull ups (BW) 4x9reps
3. T bar row (25kg) 4x8reps
4. Seated row (100lbs) 4x8reps
5. Dumbbell row (17.5kg) 4x10reps

Note: Workout at ghetto gym in Alor Star.

Sleep: 10 Hours
Makan:
0808 - Protein Shake
1008 - Kuey Teow Soup
1200 - Fried Noodles
1605 - 2 Whole eggs with noodles
1703 - Protein Shake
1934 - Protein Shake
2033 - Protein Shake with Oats and apples

Workout:
1. Flat Dumbbell Press Warm Up (10kg) 3x10reps
2. Flat Dumbbell Press (16kg) 4x8reps
3. Incline Dumbbell Press (30lbs) 4x12reps
4. Incline Dumbbell Flies (14kg) 4x8reps
5. Dips (BW) 4x6reps
6. Triceps Pushdowns (70lbs) 4x12reps

Sleep: 9 Hours
Makan:
0735 - Protein Shake
1003 - Glutinous rice
1302 - Mixed rice with pork and vege
1637 - Protein Shake
1945 - Spaghetti with beef
2345 - Milk with whey

Workout: (Legs)
1. Squats
Bar x 5
10lbs x 6
30lbs x 6
50lbs x 6
60lbs x 8
70lbs 8,7,8
80lbs 5

2. Deadlifts
50lbs 5,5,5,7
60lbs 8

Note: First time doing Squats and Deadlifts. (Felt very manly doing them)
Not very sure about my form, just learned them from youtube "how to" videos.
Will post videos the next time I do them for comments.
*Gained 3kgs after my makan spree in Penang.

Sleep: 8 hours
Makan:
0807 - Protein Shake
1213 - 4 whole eggs omelet with lots of vege
1607 - Rice with pork and egg
2205 - Nasi Lemak Ayam with 1 fried egg

Workout:
1. Lat Pull Downs
80lbs x 4
90lbs x 3
100lbs x 2
110lbs x 8
120lbs x 8,8,8,8

2. Seated Rows (on the floor)*
150lbs x 12
160lbs x 8
170lbs x 8
180lbs x 6
200lbs x 8,8

3. T bar rows
45lbs x 8
60lbs x 8,8,8,8

4. Facepulls
90lbs x 8,8,12
80lbs x 8

*seems like can do more weight on the floor than on the bench.

Sleep: 7 hours
Makan:
0723 - Protein Shake
1015 - 3 whole eggs with 2 slices wholemeal bread
1326 - Rice with vege and pork
1545 - Protein Shake
1726 - Protein Shake
2044 - 4 whole eggs with 3 slices wholemeal bread

Workout: (Push)
1. Flat barbell press
5kg - 6
10kg - 5
20kg - 5
25kg - 4x8reps

2. Incline barbell press
20kg - 6,8,8,8

3. Dips (BW) 4x7reps

4. Cable Fly
40lbs - 6
30lbs - 3x8reps

Note: Shoulders hurt after pushing session. I think my form is bad.

What exercise you do to remove belly fat?

You cannot 'remove belly fat', there is no such thing as spot reduction. Eat less, exercise more, maintain a caloric deficit, you'll lose weight naturally. Oh ya, you need to be patient and consistent.

Cheers.

Sleep: 9hours
Makan:
0851 - 6 omelet
1419 - Protein Shake
1730 - Protein Shake
2035 - Noodles with prawns and pork
2210 - Rojak

Workout: (Legs)
1. Squats
20lbs x 8
50lbs x 8
70lbs x 5
80lbs x 2
90lbs x 4 x 8reps

2. Deadlift
20lbs x 8
40lbs x 6
70lbs x 6
90lbs x 6
110lbs x 3
120lbs x 5
140lbs x 4 x 5reps

Sleep: 6 Hours
Makan:
0800 - Duck meat noodles
1131 - ProteinShake
1300 - Nasi Kandar with 5 Pieces fried chicken
1331 - Cendol and tau foo fah
1943 - Half a chicken and 3 whole eggs

Workout: (Push)
1. Flat Barbell Press (Small Bar)
40kg 5x5reps

2. Flat Dumbbell Flies
12kg 4x9reps

3. Dips (BW) - 8,8,8,5

Note: Was in a hurry, did workout in a hotel gym.

Sleep: 9hours
Makan:
0840 - Protein Shake
1050 - Protein Shake
1130 - Rice with vegetables and pork
1645 - Protein Shake
2145 - Nasi Lemak ayam goreng

Workout: (Pull)
1. Jump Rope 15 minutes
2. Crunches (BW) 4x12reps
3. Hanging leg raises 3x9reps
4. Pull Ups
BW - 5
15lbs - 5x5reps, 4

5. Seated Rows (on the floor)
150lbs - 8
180lbs - 6
200lbs - 6
210lbs - 6
220lbs - 4x6reps

6. T bar row
45lbs - 10
55lbs - 8
60lbs - 5x6reps

7. Face Pulls
90lbs - 8
100lbs - 8
110lbs - 4x6reps

8. Compound Row Machine
140lbs - 6
170lbs - 4x6reps

April 26, 2013
Sleep: 8 Hours
Makan:
0745 - 3pcs ikan bilis bun
1245 - Rice with 2pcs fish
1435 - Rice with vege
1800 - Protein Shake
1830 - 6 Whole eggs omelet with oats
0030 - Protein Shake

Workout: (Push)
1. Flat Barbell Press (Big Bar)
Bar x 10
5kg x 8
10kg x 6
15kg x 6
20kg x 4
25kg x 3
30kg x 5x5*

2. Dips
BW x 4x8*

3. Military Press
Bar x 4x6

4. Incline Dumbbell Press
10kg x 8
15kg x 3x6

5. Cable Flies
30lbs x 10
40lbs x 8
50lbs x 3x6*

6. Triceps Pushdowns
50lbs x 12
60lbs x 8
70lbs x 3x6

Note: First time doing Military Presses, still trying to get my form correct.
Improved my form on barbell press, shoulder no more pain.
*PR

Sleep: 8 Hours
Makan:
0800 - Protein Shake
1030 - 1 can of sardines
1340 - 5 whole eggs and 2 slices of bread
1500 - (Pre-workout) KFC Snack Plate
1800 - Protein Shake
1900 - Rice with fish and vege

Workout:
1. Pull Ups
BW x 10,10,9,9

2. Seated Cable Rows
86lbs x 9
97lbs x 4x7

3. T Bar Rows
25lbs x 8
45lbs x 2x8

4. Barbell Rows
20kg x 8,7,7,7

5. Plate-loaded Pulldown Machines
70lbs x 2x6
60lbs x 2x10
55lbs x 10

6. Facepulls
35lbs x 10
44lbs x 4x10

7. Dumbbell Curls
8kg x 8
9kg x 6,6,5,5

8. Cable Crunches
50lbs x 4x15

Note: Did more volume than usual today, about 2 and a half hours spent at the gym.
Feeling the burn on my lats.

Sleep: 8 Hours
Makan:
0800 - Protein Shake
1015 - 5 whole eggs omelet
1223 - Rice with vege and pork
1710 - (Pre-workout) Protein Shake
2000 - Protein Shake
2030 - Rice with fish and vege
2345 - 2 bananas

Workout: (Legs)
1. Squats
Bar x 10
20kg x 6
30kg x 6
40kg x 6
45kg x 4x5

2. Deadlifts
40kg x 6
50kg x 6
60kg x 6
70kg x 2*
60kg x 6
50kg x 2x6

3. Leg Presses
40kg x 8
50kg x 8
60kg x 8
65kg x 4x8

Note: Back felt pain during deadlifts, something must be wrong with my form, gotta take a video to check on it!

Sleep: 8 Hours
Makan:
0634 - Protein Shake
1210 - Rice with vege and pork
1600 - (Pre-workout) Protein Shake
1909 - Protein Shake
2100 - Rice with vege and half chicken

Workout: (Push)
1. Flat Barbell Bench Press
10kg x 10
20kg x 8
30kg x 6
35kg x 5,6,6,5,6*

2. Dips
BW x 4x9*

3. Incline Barbell Press
20kg x 6,6,4,3
15kg x 6,4

4. Hammer Chest Press
20kg x 2x5
15kg x 3x7

5. Hammer Shoulder Press
10kg x 4x7

6. Triceps Pushdowns
40lbs x 10,9,9,9

7. Cable Crunches
60lbs x 4x15

Note: After doing bench press and dips, chest and shoulders felt like jelly, couldn't really complete the rest of the workout smoothly.

Sleep: 2 Hours
Makan:
0324 - Protein Shake
0650 - 2pcs bread with peanut butter
1000 - 2pcs bread with tuna and eggs
1150 - Rice with half roast duck
2032 - Shark Fin Soup 3 bowls, Half suckling pig, 5pcs butter prawns, mushrooms and abalones

Workout: (Rest)
Hiking at Bukit Tabur


Note:
1. Friend's birthday today.
2. Parents' 25-year wedding anniversary.
Hence the cheat meals.

May 2, 2013
Sleep: 8 Hours
Makan:
0800 - Protein Shake
1254 - Lots of vege and pork
1700 - (Pre-workout) Protein Shake
1903 - Rice with Lamb Stew (Delicious and recommended!)


Workout:
1. Neutral Grip Pull Ups
BW x 10,10,8,7,7

2. Seated Cable Rows
86lbs x 4x8

3. Sterling Machine Pulldowns
140lbs x 4x6

4. Facepulls
44lbs x 3x9
55lbs x 8*

5. Dumbbell Curls
8kg x 2x6
7kg x 2x6

6. Cable Crunches
60lbs x 3x15

Note: Plateauing on my Pull Ups, gotta find a way to break through.

May 3, 2013
Sleep: 8 Hours
Makan:
0715 - Hot Chocolate
0915 - 7pcs Ginger Cookies
1130 - Chicken Rice
1600 - (Pre-workout) Protein Shake
1900 - 1 whole chicken
2300 - Mc Flurry

Workout: (Legs)
1. Squats
Bar x 10
20kg x 8
40kg x 6
45kg x 6
50kg x 6,6,4*

2. Deadlifts
40kg x 6,5

3. Leg Press
70kg x 4x8*

4. Leg Curls
40lbs x 4x8

5. Stationary Bike x 10minutes

6. Cable Crunches
60lbs x 4x15

Note: Still couldn't get my form right for deadlift!!! Need help!

Sleep: 6 Hours
Makan:
0730 - Protein Shake
0930 - 2 slices of bread with eggs and tuna
1230 - Protein Shake
1430 - Fried Rice
2215 - Burger Bakar Rawang double

Workout: (Push)
1. Flat Barbell Bench Press
10kg x 10
20kg x 8
30kg x 4x8

2. Dips
BW+6kg x 4x6*

3. Sterling Machine Shoulder Press
20kg x 4x6

4. Cable Crossovers
50lbs x 4x8

5. Triceps Pushdowns
40lbs x 4x10

6. Cable Crunches
60lbs x 4x15

Note: Lost my phone at the gym today