Sleep: 9 hours
Makan:
0930 - Protein Shake
1205 - Rice with chicken and vegetables
1650 - Protein Shake
1900 - Lamb stew with rice

Workout: (Push)
1. Flat Barbell Bench Press
20kg x 10
30kg x 9,9,9,8 *

2. Dips
BW + 6kg x 4x7 *

3. Sterling Shoulder Press
10kg x 4x7 *

4. Cable Crossover
50lbs x 9,9,9,8 *

May 10, 2013
Sleep: 4 Hours
Makan:
0505 - Char Siew Pao
1220 - 2pcs bread and tuna
1849 - (Pre-workout) Rice with beef
2115 - Nasi Lemak Ayam



Workout: (Legs)
1. Hiking @ Gunung Nuang (1493m)
3 hours up, 2 hours down

2. Squat
35kg x 8
45kg x 4x6

3. Deadlift
45kg x 4x8

Note: Squat Rack don't have safety pin, don't dare go heavy.

This post has been edited by joe1aaa: May 11 2013, 09:14 PM

Sleep: 10 hours
Makan:
1020 - 6 whole eggs fried with ghee
1327 - Asam Laksa with 3 whole eggs
1902 - 1 whole chicken (Ayamas)

Workout: (Pull)
1. Neutral Grip Pull Ups
BW+6kg x 8,8,6,5,5

2. Seated Cable Row
86lbs x 4x10*

3. Sterling Lat Pulldown
50lbs x 4x8*

4. Sterling Low Row
50lbs x 4x8*

5. Barbell Curl
10lbs x 4x9*

6. Hammer Curl
6kg x 4x8

May 12, 2013
Sleep: 8 Hours
Makan:
0800 - Protein Shake
1500 - Beef Noodles
2000 - Asam Laksa with steamed fish

Workout: (Push)
1. Flat Barbell Press
20kg x 10
30kg x 10
35kg x 2x8
40kg x 5*

2. Dips
BW+10kg x 7,7,7,6

3. Sterling Shoulder Press
10kg x 8,8,6,6

4. Incline Barbell Press
10kg x 3x8

5. Cable Crossover
50lbs x 4x8

Yeah! Enjoyed the trail running! Thanks for introducing the group to me!
It's a cheat alright, I didn't write the portion down

Sleep: 8 Hours
Makan:
0850 - Protein Shake
1145 - Rice with pork and vegetable
1546 - 1 whole papaya
1645 - 8pcs butter cookies
1824 - Asam Laksa with 4 whole eggs
2122 - 4 whole eggs

Workout: (Legs)
1. Squat
20kg x 8
40kg x 8
50kg x 6
55kg x 6,6,5
50kg x 6

2. Deadlift
40kg x 8
50kg x 6
55kg x 3x6

3. Hack Squat
60kg x 4x8

Sleep: 8 Hours
Makan:
0830 - Protein Shake
1030 - 4 whole eggs
1332 - Rice with pork and vegetables
1816 - Bihun with sardines and 2 eggs
2250 - Protein Shake and 1 egg

Workout: (Pull)
1. Supinated Lat Pulldown
35kg x 12
40kg x 12
45kg x 12
50kg x 10
55kg x 8
60kg x 2x8

2. Neutral Grip Seated Cable Row
97lbs x 4x8

3. Neutral Grip T Bar Row
35lbs x 12,10,10

4. Pronated T Bar Row
35lbs x 3x10

5. Dumbbell Row
18kg x 4x12

6. Hammer Curl
6kg x 8
8kg x 3x8

Note: (Rant) Why do skinny dudes like to throw lightweight dumbbells on the ground after their sets? Ish!

This post has been edited by joe1aaa: May 14 2013, 11:00 PM

Sleep: 7 Hours
Makan:
0840 - Protein Shake
1032 - Protein Shake
1423 - Subway: Meatball Sandwich
1621 - Burger King: burger and fries
2143 - Wan Tan Mee

Workout: (Push)
1. Flat Barbell Press
35kg x 8,7,6
30kg x 2x6

2. Incline Barbell Press
20kg x 2x6

3. Nautilus Overhead Press
100lbs x 8,7,6

Note: Got distracted by an attractive lady today. Must FOCUS! >_<

Sleep: 3 Hours
Makan:
1000 - Scrambled eggs with bacon and salmon
1700 - Curry Chicken
1830 - Protein Shake
2030 - Fried rice and noodles with duck and chicken

Workout: (Legs)
1. Squats
20kg x 8
40kg x 8
50kg x 8,8,8,6,6

2. Hack Squats
60kg x 4x9

3. Futsal - 2 hours

Note: Injured my thumb during futsal, will be taking a few days off.

Sleep: 8 Hours
Makan:
1040 - 6 whole eggs with 2 slices wholemeal bread
1230 - Rice with vegetables and pork
1530 - Protein shake
1900 - Fried rice and fried kuey teow
2240 - Protein Shake

Workout: (Legs)
1. Squat
20kg x 10
40kg x 8
50kg x 8
55kg x 4x6

2. Hack Squat
60kg x 9,9,8

3. Leg Extensions
40lbs x 2x12
50lbs x 12

Note: Thumbs still hurt from the injury last Friday. Down with flu and sore throat.

May 22, 2013
Sleep: 10 Hours
Makan:
1030 - Protein Shake
1130 - Rice with vegetables and chicken
2200 - Cheese Naan with a cup of fresh milk
2230 - 10pcs satay kambing

Workout: (Pull)
1. Supinated Lat Pulldown
90lbs x 2x10

2. Pronated T Bar Row
35kg x 8x8

3. Dumbbell Row
22kg x 2x8

4. Seated Cable Row
100lbs x 8

5. Deadlift
40kg x 6
50kg x 6
60kg x 6
50kg x 6

6. Badminton 2 hours

Note: Still having flu and sorethroat. Sprained thumb still painful, used thumbless grip today.

May 25, 2013

Workout: (Cardio)
Hiking - Gunung Yong Belar (10hours)


Note: Did the hike barefooted, shoes were giving me blisters.

Sleep: 8 Hours
Makan:
1000 - 6 whole eggs with 3 slices of bread
1200 - Rice with vege and pork
1600 - 5 whole eggs with 2 slices of bread
2200 - Protein Shake

Workout: (Push)
1. Flat Barbell Bench Press
20kg x 12
30kg x 10
40kg x 6
35kg x 8,7,6

2. Sterling Chess Press
35kg x 2x8
30kg x 2x8

3. High Cable Crossover
40lbs x 2x10
50lbs x 2x8

4. Low Cable Crossover
40lbs x 3x6

5. Nautilus Chest Fly
70lbs x 2x8
80lbs x 8

6. Sterling Shoulder Press
5kg x 2x8
7.5kg x 2x6

7. Rope Triceps Pushdown
30lbs x 3x10

Note: Increased volume after missing PUSH for a week. Injured thumb from last week still hurting, messing with my grip strength.

May 28, 2013
Sleep: 7 Hours
Makan:
0830 - 5 whole eggs with 3 slices of bread
1200 - Protein Shake
1800 - Fried Rice
2300 - Fried Noodles with pork

Workout: (Legs)
1. Squats
20kg x 8
40kg x 6
50kg x 2
55kg x 1
60kg x 1
65kg x 1
70kg x 1*
55kg x 6
60kg x 2x6

Note: Trying to get my 1 REP max.

Sleep: 7 hours
Makan:
0600 - Protein Shake
1400 - Chicken Rice
1900 - Char Siew Pau
2200 - Mutton noodles and ABC

Workout: (Pull)
1. Wide Grip Pull Up
BW x 4x8

2. Neutral Grip T Bar Row
10kg x 10
20kg x 2x8
25kg x 8

3. Dumbbell Row
20kg x 12
22kg x 2x10

4. Supinated Grip Lat Pulldown
50kg x 2x10

5. Deadlift
40kg x 2x8
50kg x 8

Sleep: 7 Hours
Makan:
1000 - Protein Shake
1500 - Rice with chicken and vege
1740 - Rice with chicken and vege
2130 - 3pcs of bread

Workout: (Push & Legs)
1. Flat Barbell Press
20kg x 12
30kg x 3x10
35kg x 7

2. Sterling Shoulder Press
10kg x 10
12.5kg x 3x8

3. Sterling Incline Press
10kg x 3x8

4. Squats
20kg x 10
40kg x 8
50kg x 3x8

4. Hack Squat
70kg x 2x8
80kg x 8*

Sleep: 6 Hours
Makan:
0530 - 5pcs biscuits
0830 - 2 packet nasi lemak
1345 - 1 bowl beef noodles
2035 - half a chicken with rice and vegetables

Workout: (Pull)
1. Pronated Lat Pulldown
40kg x 10
50kg x 8
55kg x 2x8

2. T Bar Row
Neutral Grip
45lbs x 2x8
Pronated Grip
55lbs x 2x8

3. Dumbbell Row
24kg x 3x10

4. Facepull
44lbs x 3x12

5. Barbell Curls
20bs x 3x8

6. Cable Crunches
60lbs x 2x15

Sleep: 8 Hours
Makan:
0904 - Protein Shake
1000 - 2 bananas
1130 - Vegetables and pork
1819 - Protein Shake
2346 - Protein Shake

Workout: (Legs)
1. Squats
20kg x 10
40kg x 8
40kg x 3x12

2. Deadlift
40kg x 3x8

3. Leg Extension
50lbs x 2x12
60lbs x 12

4. Futsal - 1 Hour

Sleep: 8 Hours
Makan:
0910 - Fried bihun with 3 whole eggs
1319 - Fish paste noodles
1940 - Rice with vegetables, pork, fish and chicken
2150 - a bowl of cereal

Workout: (Push)
1. Flat Barbell Press
20kg x 12
30kg x 12,10

2. Sterling Shoulder Press
5kg x 12
7.5kg x 3x12

3. Cable Crossover
40lbs x 3x12

4. Sterling Chest Press
7.5kg x 12
10kg x 12
15kg x 10,9

5. Cable Tricep Pushdown
40lbs x 3x12

Note: Felt a sharp pain on my shoulder (Ouch!) during the second set of Barbell Press. Continued with my workout.
Pain persisted after I got home. If pain persists till tomorrow, gonna take a rest.

Sleep: 8 Hours
Makan:
0700 - 2 pcs bread with peanut butter
1200 - Protein Shake
1330 - Rice with vegetables and pork
1745 - Protein Shake

Workout: (Pull)
1. Deadlift
40kg x 6
50kg x 3
60kg x 2x4

2. Wide Grip Lat Pulldown
30kg x 12
35kg x 12
40kg x 10,9

3. Neutral Grip Seated Cable Row
75lbs x 12
86lbs x 10,10,9

4. Sterling Low Row
10kg x 12
15kg x 12,10,10

5. Facepull
44lbs x 10
35lbs x 12,10,10

6. Preacher Dumbbell Curl
7kg x 12
9kg x 3x8

Note: Went lightweight on this set, focusing on form.