19/08/2013

Dietary

Breakfast : nescafe tarik
Pre-lunch : roti tampal + nescafe tarik
Dinner : wholemeal bread + kari daging + plain water

Plain water all day 2++ litres.

Workout

REST DAY

Sleep time

2AM - 10AM

Weight

63kg

Pants size

28

NOTE: Body still aching. Need resting.

This post has been edited by ober: Aug 22 2013, 09:35 AM

21/08/2013

Dietary

Breakfast : wholemeal bread + kari daging + nescafe tarik
Pre-lunch : roti bakar telur + nescafe tarik
Dinner : fried chicken + sayur lodeh

Plain water all day 2.5++ litres.

Workout

REST DAY

Sleep time

12AM - 8AM

Weight

63kg

Pants size

28

NOTE: No gym today. Too much work on my shoulders !

This post has been edited by ober: Aug 22 2013, 09:33 AM

22/08/2013

Dietary

Breakfast : maggi + nescafe tarik
Lunch : Mi Raja + nescafe tarik
Dinner : popiah 2 pcs + putu bambu 2 pcs + ikan cili + sayur sawi

Plain water all day 2 litres.

Workout

REST DAY

Sleep time

12AM - 8AM

Weight

63kg

Pants size

28

NOTE: No gym today. Again work !

This post has been edited by ober: Aug 23 2013, 10:50 AM

23/08/2013

Dietary

Breakfast : white coffee
Lunch : keropok lekor + goreng pisang + nescafe tarik
Dinner : ikan cili + telur ikan

Plain water all day 2 litres.

Workout

NO GYM

Sleep time

5AM - 1030AM

Weight

63kg

Pants size

28

NOTE: W0rk w0rk.... No gym~

This post has been edited by ober: Aug 26 2013, 04:30 PM

24/08/2013

Dietary

Breakfast : white coffee
Lunch : mcdonalds (LOL)
Dinner : (BBQ PARTY) 3 pcs chicken + bihun 1/2 plate (2 rounds) + meat small pieces + orange drink 2 cups + kuih raya few pieces

Plain water all day 2 litres.

Workout

430PM - 6PM

BCAA: 2 caps 1 hour before gym
BCAA: 2 caps 15 mins after gym

Cardio on cycling 10mins tabitha method (20secs active 10secs rest)
Dumbell 10kg 8reps x 5sets shoulder (standing position)
Dumbell 12.5kg 6reps x 5sets shoulder (sitting position)
Barbell without weight 10reps x 5sets chest
Chest machine 15kg 10reps x 5sets

Sleep time

5AM - 1030AM

Weight

63kg

Pants size

28

25/08/2013

Dietary

Breakfast : karipap 5pcs + nescafe tarik
Lunch : kuey teow goreng usa + nescafe tarik
Dinner : burger daging special without mayo

Plain water all day 2 litres.

Workout

REST DAY !

Sleep time

12AM - 8AM

Weight

61kg

Pants size

28

26/08/2013

Dietary

Breakfast : spaghetti meatballs + nescafe tarik
Lunch : spaghetti meatballs + nescafe tarik
Dinner : pisang + mangsoteen + longans + popiah 2pcs + cempedak goreng 5pcs + keropok lekor 7pcs

Plain water all day 2 litres.

Workout

930PM - 11PM

BCAA: 2 caps 1 hour before gym
BCAA: 2 caps 15 mins after gym

Cardio on cycling 10mins tabitha method (20secs active 10secs rest)
Dumbell 10kg 10reps x 5sets shoulder (sitting position)
Dumbell 12.5kg 8reps x 5sets shoulder (sitting position)
Press machine 20kg 10reps x 5sets
Chest machine 15kg 10reps x 5sets

Sleep time

1230AM - 8AM

Weight

61kg

Pants size

28

27/08/2013

Dietary

Breakfast : mangosteen + longan + nescafe tarik
Lunch : roti tampal + air suam x2
Dinner : yong tau foo + popiah 2 pcs

Plain water all day 2 litres.

Workout

REST DAY !

Sleep time

130AM - 8AM

Weight

61kg

Pants size

28

28/08/2013

Dietary

Breakfast : spaghetti meatballs + nescafe tarik
Lunch : spaghetti meatballs + nescafe tarik
Dinner : yeemee pattaya + plain water x2

Plain water all day 2 litres.

Workout

1030PM - 1130PM

BCAA: 2 caps 1 hour before gym
BCAA: 2 caps 15 mins after gym

Cardio on cycling 10mins tabitha method (20secs active 10secs rest)
Dumbell 12.5kg 8reps x 5sets shoulder (sitting position)
Tricep pull 10kg 10reps x 5sets
Press machine 20kg 10reps x 5sets
Chest machine 15kg 10reps x 5sets
Row machine 20kg 10reps x 5sets

Sleep time

230AM - 8AM

Weight

61kg

Pants size

28

ober update?