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.

June 8, 2013
Sleep: 6 Hours
Makan:
0544 - Protein Shake
1000 - 2 pcs bread with peanut butter
1121 - Rice with vegetables and chicken
1800 - Protein Shake
2018 - Fried Rice

Workout: (PUSH)
1. Sterling Incline Press
25lbs x 12
30lbs x 12
35lbs x 9,8

2. Dips
BW x 10,10,9,9

3. Flat Dumbbell Fly
5kg x 4x10

4. Triceps Pushdown
30lbs x 4x12

5. Hiking at Bukit Tabur - 2 hours

Sleep: 8 Hours
Makan:
0730 - 1 pcs wholemeal peanut butter sandwich
1200 - 2 pcs wholemeal bread with 6 whole eggs
1700 - 2 pcs wholemeal bread with 4 whole eggs
1915 - Protein Shake
2335 - Protein Shake

Workout: (Legs)
1. Leg Extension
30lbs x 12
40lbs x 12
50lbs x 12

2. Squat
20kg x 12
40kg x 10
50kg x 10,10,8

3. Deadlift
40kg x 8
50kg x 5

4. Hack Squat
40kg x 2x12

Note: Feels good to be back in the gym after 2 days rest!

June 12, 2013
Sleep: 8 Hours
Makan:
1003 - 1 pcs wholemeal peanut butter sandwich
1110 - 1 pcs Rice dumpling
1251 - 1 pcs Rice dumpling
1735 - Japanese food cooked by sister
2225 - Nasi Lemak Ayam
2325 - Protein Shake

Workout: (Pull)
1. Pronated Bent-over Barbell Row
Bar x 12
10kg x 12
20kg x 8
25kg x 2x6
30kg x 2x6 (Loose form)

2. Supinated Lat Pulldown
50kg x 10
55kg x 8
60kg x 5
55kg x 2x6

3. Neutral Grip T bar Row
10kg x 12
15kg x 9
20kg x 2x6

4. Facepull
35lbs x 4x10

5. Preacher Dumbbell Curl
8kg x 2x11
7kg x 2x10

6. Cable Crunches
50lbs x 2x15
60lbs x 2x12

Sleep: 9 Hours
Makan:
0835 - 1pcs peanut butter sandwich
0935 - Protein Shake
1305 - Vegetables and pork
1646 - Protein Shake
1846 - 3 pcs peanut butter sandwich
2333 - Protein Shake

Workout: (Push)
1. Flat Dumbbell Bench
10kg x 12
14kg x 12,12,10,11

2. Decline Dumbbell Fly
5kg x 12
6kg x 12
7kg x 2x12

3. Dips
BW x 10
BW+10kg x 3x6

4. Sterling Shoulder Press
5kg x 12
7.5kg x 7,6,6

5. Triceps Pushdown
30lbs x 12
40lbs x 10
30lbs x 2x12

Sleep: 9 Hours
Makan:
0700 - 1 pcs strawberry jam sandwich
0900 - Protein Shake
1215 - Rice with vegetables ad chicken
1930 - Protein Shake
2000 - Vegetables and fish

Workout: (Legs)
1. Squat
Bar x 12
20kg x 12
40kg x 7
50kg x 7
60kg x 7
65kg x 4
60kg x 6
50kg x 8

2. Hack Squat
40kg x 10
50kg x 10
60kg x 10

3. Leg Extension
30lbs x 12
40lbs x 2x12
50lbs x 12

Workout: (Pull)
1. Pronated Lat Pulldown
35kg x 12
40kg x 12,12+,12+

2. Rack Pull
40kg x 12
50kg x 10
60kg x 2x8

3. Neutral Grip Seated Row
75lbs x 4x12

4. Sterling Low Row
10kg x 12
15kg x 3x12

5. Facepull
35lbs x 4x12

6. Preacher Dumbbell Curl
8kg x 10, 10+,10+
7kg x 10+

Note: + means spotted.
Took me 3 hours to complete legs and pull.

Sleep: 9 Hours
Makan:
1200 - Vegetables with chicken
1430 - Protein Shake
1745 - Chiang Mai Laksa
2015 - Rice with chicken and broccoli
1130 - Protein Shake

Workout: (Push)
1. Sterling Incline Press
10kg x 12
15kg x 12,12,8

2. Dips
BW+10kg x 4x8

3. Flat Dumbbell Chest Fly
6kg x 3x12

4. Triceps Pushdown
30lbs x 4x12

Sleep: 5 Hours
Makan:
0525 - Protein Shake
1045 - Rice with chicken and pork
1705 - Protein Shake
2000 - Fish, chicken and vegetables
2118 - Protein Shake

Workout: (Legs)
1. Squat
40kg x 12
45kg x 12,10,8

2. Deadlift
40kg x 8
50kg x 8

3. Hack Squat
50kg x 3x12

4. Leg Extension
50lbs x 3x12

Sleep: 8 hours
Makan:
0715 - Protein Shake
1010 - 1 pcs salmon sandwich
1210 - Rice with vegetables and pork
1714 - Protein Shake
2045 - Banana leaf rice and cake

Workout: (Pull)
1. Rack Pulls
40kg x 6
50kg x 6
60kg x 6
70kg x 6
80kg x 6
90kg x 3

2. One arm dumbbell rows
24kg x 6
26kg x 6
28kg x 6
30kg x 2x6

3. Wide Grip Lat Pulldown
40kg x 4 x failure

4. Facepull
35lbs x 4 x failure

5. Dumbbell curls
8kg x 4 x failure

6. Weighted crunches
60lbs x 4x12

20 June, 2013
Workout: (Push)
1. Flat Dumbbell Press
16kg x 6
20kg x 6
22kg x 6
24kg x 6
22kg x 2x6

2. Dips
BW + 16kg x 5x6

3. Sterling Shoulder Press
10kg x 7
12.5kg x 6
15kg x 6,5

4. Sterling Chest Press
10kg x 10,10,8,7

5. Flat Dumbbell Fly
6kg x 4x12

6. Triceps Extensions
30lbs x 4x12

21 June, 2013
Workout: (Legs)
1. Squat
40kg x 8
50kg x 8
55kg x 8
60kg x 6,5,5

2. Leg Press
40kg x 12
60kg x 12
80kg x 12
100kg x 12
120kg x 10*

3. Leg Curl
45lbs x 12
55lbs x 12
65lbs x 12

4. Leg Extensions
50lbs x 3x12

5. Weighted Cable Crunches
60lbs x 4x12

June 24, 2013
Workout: (Pull)
1. Wide Grip Lat Pulldown
50kg x 10
45kg x 10
40kg x 12,10

2. Rack Pulls
60kg x 6
70kg x 2x6

3. Seated Cable Rows
108lbs x 8
97lbs x 3x8

4. Facepull
35lbs x 4x12

5. Preacher Dumbbell Curls
7kg x 4x9

Sleep: 7 Hours
Makan:
0530 - Protein Shake
1130 - Protein Shake
1215 - Rice with fish and vege
1730 - Protein Shake
2005 - Fried rice with eggs and tuna

Workout: (Legs)
1. Squat
50kg x 10,9,9
40kg x 10

2. Sumo Deadlift
40kg x 8
50kg x 8
60kg x 8

Note: Cut short the workout, wasn't feeling well, just recovered from high fever.

June 29, 2013
Sleep: 7 Hours
Makan:
0835 - Protein Shake
1215 - Nasi Lemak & Char Kuey Teow
1830 - Rice with fish and vege

Workout: (Pull)
1. T Bar Row
20kg x 12,10,10+,10+

2. Rack Pull
50kg x 5
60kg x 5
70kg x 5
80kg x 4

3. Lat Pulldown
40kg x 8
35kg x 2x12+
30kg x 12+

4. Seated Rows
97lbs x 8+
86lbs x 3x8

5. Dumbbell Preacher Curl
10kg x 4x9+

+Spotted.

This post has been edited by joe1aaa: Jun 30 2013, 08:35 AM

Sleep: 7 Hours
Makan:
0810 - Protein Shake
1120 - Protein Shake
1433 - Sardines with eggs
1741 - Protein Shake
2045 - Rice with fish & 20pcs of satay kambing

Workout: (Push)
1. Flat Dumbbell Press
22kg x 8,8,5
20kg x 3

2. Dips
BW + 10KG x 3x8

3. Sterling Shoulder Press
7.5kg x 7,6,5

4. Dumbbell Fly
7kg x 2x12

Note: Was in a hurry, rest time between sets - 1 minute.

Workout: (Pull)
1. Sterling Lat Pulldown
30kg x 12
40kg x 8
30kg x 2x12

2. T Bar Row
20kg x 4x10

3. Behind the neck pulldown
30kg x 12
35kg x 12
40kg x 12

4. Neutral Grip Pull Up
BW x 8,8,7

5. Deadlift
40kg x 3x8

Note: Finally back in the gym! Was nursing a shoulder and lower back injury for the past 2 weeks.