Fitness Goal This year:
1. Gain 3kg of Muscle Mass! (DONE)
2. Deadlift, Bench & Squat my body weight! (65kg) (DONE)
3. Bulk till 70kg/November 2013, which ever comes first, then start cutting! (DONE)
4. Deadlift, Bench & Squat double my body weight. (130kg)
6. Abs still visible at 70kg, gonna continue weight gain till 75kg.

Weight: (Taken in first thing in the morning)

March 18, 2013
Weight - 62.5kg

April 24, 2013
Weight - 65kg

October 25, 2013
Weight - 70kg

Progress Pics:
Year 2012


Jan 2013


April 2013


June 2013


Oct 2013


** Poundage in my lifts do not include the weight of the bar.

This post has been edited by joe1aaa: Oct 26 2013, 07:42 PM

Sleep: 8 Hours
Makan:
0757 - Bread with tomatoes and chicken floss
1005 - An orange
1157 - Small rice + Vege + Ikan Kembung with Lotus Root soup
1457 - 3 slices wholemeal bread + half cucumber + 2 tomatoes + 4eggs (2whole)
1805 - Protein Shake + 5pcs butter cookies
2308 - Protein Shake

Workout:
Morning: Cardio - Jump Rope 20 minutes
Evening:
1. Front Planks 3 Sets X 50 Seconds
2. Weighted Crunches (2.5kg) - 15,13,11
3. Drop set backpack (10kg) Push Ups - 8+4,4+3,3+2
4. Normal Push Ups - 5,5
5. Tricep Dips (BW) - 5,5,4,4,3
6. Side Raises (3.5kg) - 5,4,4,4,3
7. Tricep Kickbacks (3.5kg) - 5,5,4,4,4

Note: First time doing Side Raises, could barely lift my hands to shower after the workout.
Workout Buddy: Low (Super motivated!)

This post has been edited by joe1aaa: Mar 23 2013, 09:36 AM

Sleep: 7 Hours
Makan:
0741 - Rolled oats with yogurt and milk + 1 scoop protein powder
1047 - 3 eggs (2 yolks) + 1 slice wholemeal bread
1228 - Small rice + vege + pork + pumpkin
1404 - 2 tomatoes
1538 - Leftovers from lunch
1915 - 2 slices wholemeal bread + tomatoes + cucumbers + 1 slice cheese + chicken floss
2250 - Protein shake

Workout: (REST DAY)
Morning: Jump rope 20 minutes
Evening: Jogging 20 minutes, Badminton 2 Hours

Q: Am I eating not enough? Constantly feel hungry, even after meals.

Sleep: 8 hours
Makan:
0758 - Rolled Oats + Cornflakes + 250ml fresh milk + 2 scoops yogurt + 1 scoop protein powder
1216 - Small rice + grilled chicken(2 wings, 3 drumsicks) and pork + kangkung + chicken soup + 2 pcs papaya
2014 - Small rice + grilled chicken(2wings, 4drumsticks) and pork + okra + chicken soup

Workout: (PULL DAY)
Wide Grip Pull Ups (BW+5kg) - 9,7,6
Wide Grip Pull UPs (BW) - 8,7
Inverted Rows (BW) - 9,8,7,6,5
Narrow Grip Pull Ups (BW) 4.. (pancit after that)
Bicep Curls (7.5kg) 6,6,5,5

Note: Brother's birthday today, hence the 3 BIG meals.
Was lazy to do planks and crunches.
Workout Buddy: Low

March 22, 2013
Sleep 7 hours
Makan:
0847 - 3slices bread + cheese + cucumbers & yoghurt + ribena
1203 - Small rice + 2 chicken breast + bayam + chicken soup
0228 - 4pcs butter cookies
1506 - Protein Shake
1907 - Subway sandwich
2013 - Spaghetti (cheat meal)

Workout:
Weighted crunches 2.5kg 17,11,10
Weighted push ups 7.5kg 11,7,6
Normal push ups 8,7
Triceps dips 7,6,6,4,5

what brand of protein shake/powder are you taking?

The one I'm currently taking is by Herbalife.

Edit: Now currently taking whey from a fellow forum member 4rings.

This post has been edited by joe1aaa: Jun 30 2013, 08:33 AM

Alright! Back from my 2 days rest from fever
Sleep: 7 Hours
Makan:
0815 - 4 whole eggs + rolled oats + chese + tomatoes + an orange
1400 - Small rice + chicken soup + okra + otak otak
1950 - 3pcs lamb shoulder + bunch of lettuce + sweet potato

Workout:
Front Planks x3
Weighted Crunches (2.5kg) - 16,12,11
Wide Grip Pull Ups (BW) - 15,10,8,8,6
Inverted Rows (BW) - 8,7,6,6,5
Narrow Grip Pull Ups (BW) - 6,5,2
Bicep Curls (7.5kg) - 5,4

Note: Actually planned to rest few more days, but cannot tahan not working out. Feels great to be able to workout again!

March 26, 2013
Sleep: 7 hours
Makan:
0902 - Protein Shake
1205 - Lamb shoulder + sweet potatoes + lettuce & cucumbers
1736 - Protein Shake
1915 - Protein Shake
2015 - Sup Tulang

Workout:
1. 10minute jog
2. Push ups (BW) 14,14,10,8,7
3. Triceps Dips (BW) 5,5,5,5,5

Good job Joshua! Soon with catch up for a simple hike eh...

OK bro. No problem. Waiting for you to organize only, hehe..

Keep it up the good job bro.. Encourage more towards health and fitness!

Sleep: 7 hours
Makan:
0822 - Protein Shake
0912 - Protein Bar
1130 - Small rice+ okra + braised pork
1837 - Protein Bar
1915 - 1 Can of Sardines
2235 - Protein Bar

Workout: (Rest)
1. Jogging 26 minutes (4.5km)
2. Intense badminton game (1 hour)

Note: Leg got blisters from jogging.

Sleep: 7 Hours
Makan:
0851: Protein Bars x2
1201: Small brown rice + vege + mushrooms + 2 whole eggs
1620: 4 whole eggs with rolled oats
2020: Small rice + steamed fish + sawi + taufu
2130: Half a papaya

Workout:
1. Lat Pulldowns (80lbs) 12,12,12
2. Lat Pulldowns (90lbs) 9,9
3. Seated V Grip Rows (90lbs) 8,6,7,6,6
4. Dumbell Rows (35lbs) 6,6,6,6,5
5. Close Grip Pull Ups (BW) 5,4
6. V Grip Pull Downs (90lbs) 7,6,5

Note: First time visiting the ghetto gym near my house (RAWANG), felt so intimidated, so many HUGE guys!
Partner: Low

Sleep - 7 hours
Makan:
0800 - 4 eggs+1 slice cheese+ 1 slice wholemeal bread
1205 - vege with pork
1315 - small rice with lots of vege
1715 - protein bar
2015 - Pasta, pizza, cake, abc (celebrate friend's birthday)

Workout:
1. Warm up Pull Ups (BW) 5,5,5
2. Pull Ups (BW + 10kg) 7,5,4
3. Lat Pull Downs (90lbs) 7,10,10
4. Close Grip Pull Downs (90lbs) 9,9,8
5. Seated Rows (90lbs) 8,7,6

Note: Cutting down my sets from 5 to 3 so that I won't overtrain, will try this for 3 months.
Had my cheat meal for this week, no more cheat meals for me.

Sleep: 8 Hours
Makan:
0937 - 4 whole eggs with cheese and yogurt + 1 slice wholemeal bread
1148 - 4 whole eggs omelet with RM4 worth of mixed rice vege
1649 - Protein Shake
1914 - Protein Shake
2229 - 2 whole eggs omelet with 1 kembung fish

Workout:
1. Warm up Push Ups (BW) 5,5,5
2. Dumbbell Bench Press (12kg) 12,12,10
3. Dumbbell Fly (10kg) 6,10,12
4. Incline Dumbbell Press (12kg) 12,12,12
5. Incline Dumbbell Fly (10kg) 10,10,10
6. Triceps Dips (BW) 6,5,4
7. Front Planks 2X60seconds
8. Hanging Leg Raises (BW) 10,12,12

Note: My first time doing dumbbell bench press and flies, trying to get my form right.

Sleep: 7 hours
Makan:
0716 - Protein Shake
0839 - 4 whole eggs omelet with 2 slices wholemeal bread
1145 - Half can of Sardines & 1 whole egg & RM5 worth of chap fan vege
1538 - 2 whole eggs omelet with rolled oats
1815 - 4 whole eggs omelet with rolled oats
2235 - Protein Shake

Workout: (Rest Day)
Badminton 2 hours

April 4, 2013
Sleep: 7 hours
Makan:
0847 - Protein Shake
1145 - 2 fried eggs & RM5 worth chap fan vegetables
1412 - Pan Mee with lots of pork
2015 - Steak with Mashed potatoes
2350 - Protein Shake

Workout: (Pull)
1. Wide grip pull ups (BW) 8,8,8
2. Seated rows (100lbs) 15, (110lbs) 15, (120lbs) 15
3. Dumbell rows (30lbs) 12,12,12
4. Facepull (120lbs) 6, (100lbs) 10,10

Note: Still figuring out my 'optimum weight'

Sleep: 8hours
Makan:
0945 - Protein Shake
1135 - 4 whole eggs bittergourd omelet & lots of vegetables
1945 - 3 pcs grilled chicken rice

Workout: Push
1. Incline Dumbbell Press (25lbs) 12,12,12
2. Incline Barbell Press (20lbs) 12,10,6,9
3. Flat Dumbbell Press (25lbs) 10,10,10
4. Incline Dumbbell Flies (25lbs) 8,8,8
5. Triceps Cable Pushdowns (60lbs) 15,15,15

Note: First time doing barbell press, learning to use good form.

Sleep: 3 hours
Makan:
0406 - Protein Shake
0506 - 1 packet tiger biscuits
0906 - 2 Gardenia sambal ikan bilis bread
1206 - rice with chicken and pork
1633 - Protein Shake
1656 - Half a papaya
2004 - Bak kut Teh
2040 - Abc

Workout:
Trail running at Bukit Saga and Apek (3 hours)

Note: had my cheat meal today

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

Sleep: 8 Hours
Makan:
1035 - Protein Shake
1343 - Rice with vege and pork
1930 - Protein Shake
2124 - Rice with pork, vege and fish

Workout: (Legs)
1. Squats
40kg x 8
50kg x 8,8,7,8

2. Deadlifts
40kg x 2x8
50kg x 5,6

3. Hack Squats
50kg x 2x8
60kg x 2x8

4. Leg Extensions
50lbs x 3x9
60lbs x 9

Note：Awesome Leg workout, not so awesome election results

7 May, 2013
Sleep: 9 Hours
Makan:
1015 - Protein Shake
1230 - Rice with vege, pork and chicken
1800 - Protein Shake
2000 - Bak Kut teh
2205 - 3pcs Sushi
2330 - 10pcs Satay Kambing

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

2. Seated Cable Row
86lbs x 4x9*

3. Sterling Machine Pulldown
50lbs x 4x10

4. Sterling Low Row
45lbs x 4x10

5. Barbell Curl
20lbs x 6
10lbs x 3x8

I love it!!!!

A model body in the making..Yahooo! hahaha... Charge up broooo... I'm pushing you. Cant you hear me shouting at you to go for last rep

Ya... can hear you shouting: '1 more Rep!!! '

Thanks for the encouragement bro! Appreciate it man!

May 8,2013
Sleep: 8 Hours
Makan:
0830 - Protein Shake
1002 - Protein Shake
1357 - Rice with vege and chicken
1815 - Burger Lab (Beautiful Mess)
0130 - 1 slice of bread with peanut butter

Workout: (Rest)
Screaming at the top of my lungs at Kelana Jaya: Ini kalilah! Ubah!!


This post has been edited by joe1aaa: May 11 2013, 09:20 PM

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

Trail running fun right? HAHAHA... Good you love the group!

You called that a CHEAT ah.. (sigh) LOL...

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.

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.

July 13, 2013
Workout: (Pull)
1. Rack Pull
60kg x 6
70kg x 2x6
75kg x 3

2. Wide Grip Lat Pulldown
40kg x 10
45kg x 10
50kg x 2x10

3. Sterling Low Row
30kg x 8
35kg x 8
40kg x 2x8

4. Facepull
44lbs x 2x10

July 14, 2013
Workout: (Push)
1. Flat Barbell Bench
30kg x 8
35kg x 8,6
30kg x 6

2. Sterling Shoulder Press
10kg x 8,7,7,7

3. Flat Dumbbell Fly
8kg x 3x12

4. Cable Crossover
40lbs x 3x12

5. Triceps Extension
30lbs x 3x12

July 18, 2013
Workout: (Whole Body)
1. Squat
40kg x 10
45kg x 10
50kg x 2x8

2. Sumo Deadlift
40kg x 6
45kg x 6
50kg x 6
55kg x 4

3. Flat Barbell Bench
20kg x 3x12

4. Sterling Shoulder Press
5kg x 3x10

5. Sterling Lat Pulldown
30kg x 3x12

July 19, 2013
Workout: (Pull)
1. Pull Ups
BW x 3x6

2. Rack Pull
50kg x 6
60kg x 6
70kg x 6
80kg x 3

3. Dumbbell Row
20kg x 10
22kg x 2x8

4. Seated Cable Row
86lbs x 2x8
97lbs x 8

5. Cable Crossover
40lbs x 12
50lbs x 2x12

July 23, 2013
Workout: (Push)
1. Sterling Incline Press
10kg x 12
15kg x 3x12

2. Sterling Shoulder Press
10kg x 4x8

3. Cable Crossover
40lbs x 12
50lbs x 8

4. Dumbbell Fly
8kg x 3x12

5. Triceps Extension
30lbs x 3x12

July 24, 2013
Workout: (Pull)
1. Sterling Lat Pulldown
30kg x 4x12

2. T Bar Row
15kg x 12
20kg x 3x8

3. Seated Cable Row
86lbs x 4x12

4. Supinated Lat Pulldown
30kg x 3x12
35kg x 12

Note: Been busy

July 29, 2013
Workout: (Pull)
1. Sterling Lat Pulldown
35kg x 4x10

2. Rack Pull
40kg x 6
50kg x 6
70kg x 6
80kg x 6

3. Seated Cable Row
86lbs x 8
75lbs x 3x10

4. Lat Pulldown
35kg x 10
30kg x 3 x10

July 31, 2013
Workout: (Push)
1. Flat Dumbbell Press
15kg x 12
20kg x 3x8

2. Incline Dumbbell Press
10kg x 10
12.5kg x 3x8

3. Flat Dumbbell Fly
5kg x 4x12

4. Push Ups
BW x 3x8