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

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

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

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.