Been active with the gym lifestyle for the past 3 years now. Sadly to say a lot of trial and errors before i actually found what works for me. The first 1 year was a painful and slow progress because i did not do my own research and just follow what people say i should do. Wasn't as active back then. Been going on and off because i was demotivated for so long due to the slow progress.

Then one day, i woke up and just said "Fark this sh*t, i'm doing it my way."

3 Years ago, my weight was fluctuating around 92kg - 95kg). Bodyfat around 29%-33% overall.
Now i'm fluctuating between 80kg - 85kg. Bodyfat around 15-19% overall.

Personal target
Body Fat: < 10% BodyFat. Actual aim is 8%
Body Type: Somewhere between a fitness model and a BodyBuilder type. (yeah, the terms took a rough polling to actually persuade me to follow the majority, even though i don't agree with the majority)

Current Stats : (at the time of this thread was created
Weight : 82kg
Height : 182cm

Workout Breakdown Structure (WBS).

5 times on Weekdays
1-2 times on Weekends (rarely)

Mondays - Chest & Arms
Tuesdays - Core & Legs Badminton
Wednesday - Shoulders & Back
Thursday - Arm & Legs
Friday - Core & Back

Saturday & Sunday (Either rest or just cardio depending on my mood)

I've been designing this routine since early this year and have been doing it since and on the verge of perfecting it. Which is why i'm doing this journal as to keep track of the routines and my personal progress.

All of my routines are supersetted. I find it to be the most effective. 1 workout set consist of 2-3 different routines targetting different muscle groups (which is not too far apart). No rest between routine, rest 60-90 seconds between each sets and max 120 seconds rest before going to the next workout. Weighing will be done everyday at 6am after i wake up.


Progress Pics
From Aug 19, 2013 - Sep, 19 2013





Tips & Tricks

How to improve grips for Deadlifts (no straps!)
http://stronglifts.com/7-ways-increase-dea...-grip-strength/


This post has been edited by Far-KingOfSorts: Sep 28 2013, 09:54 AM

Since i've rested for the whole month during Ramadhan and only started going back to the gym since last Monday. Only went for 3 days (Monday - Wednesday) since my muscles hurts like mad for the rest of the week due to shock. My progress had slumped and could only do less than 40% of the usual weight and could not complete some of the routines and had to reduce the number of sets to 2.

I'm almost back to normal as my muscle aches has dissipated to only mild aches (mostly on the back region and tired forearm muscles). Anyway, here is my Monday Routine.

Breakfast : Had 2 scoop of protein shake + subway Honey Oats Tuna Sandwich breakfast
Brunch : 30g Almonds + 3 bahulu
Lunch : Big portion of Plain Rice + 3 fried egg (whites only) + lots of spinach
Post Workout : 2 scoop of protein shake
Dinner : N/A
Supper: Had 2 scoop lean protein shake

Monday (Chest & Arms) - 2 ½ Hours

Current Weight: 82.9kg

Warm-Up:
Stretching
10 minutes on the Cross Trainer. MHRR 177 . HRR 24 in 60s (almost back in shape)

4 Sets
• Barbell Bench Press (10X10kg, 10X15kg, 10X20kg, 8X30kg)
• Dumbbell Bench Press (10X12.5kg, 10X15kg, 10X15kg, 8X20kg)
• Seated Two Arms Triceps Extension (10X15kg, 10X15kg, 10X15kg, 8X20kg)

3 Sets
• Inclined Barbell Bench Press (10X10kg, 10X15kg, 10X20kg)
• Inclined Dumbbell Bench Press (10X15kg, 10X15kg, 10X15kg)
• High Intensity Dips (10XBW,10XBW,10XBW)

3 Sets
• Dumbbell Bent Arm Pullover (10X17.5kg, 10X17.5kg, 8X20kg)
• Dumbbell Seated Alternated Bicep Curl (10X15kg, 10X15kg, 8X17.5kg)
• Dumbbell Bent Over One Arm Triceps Extension (10X10kg, 10X10kg, 8X12.5kg)

3 Sets
• Dumbbell Standing Alternating Hammer Curls (10X10kg, 10X10kg, 8X15kg)
• Barbell Palms Up Wrist Curls (15X12kg, 15X12kg, 15X15kg)
• Barbell Palms Down Wrist Curls (15X12kg, 15X12kg, 15X15kg)

2 Sets
• Till Failure Push-Ups (10 times. Then fell flat on my tummy. Could not go on... totally flat out)

15 min in the Steam Room and 15 mins in Sauna.

My muscles feels super tired which is rather expected. But its not as bad as last week which means that my body is already recovering and almost back in shape.

This post has been edited by Far-KingOfSorts: Aug 30 2013, 03:22 PM

hi guys
i got this forum on google then i thought i have to join this forum. i have join this forum. i have no advice because i am new usre of this forum


Attached image(s)

Woke up feeling great today. Muscles are not as tired as expected.

Breakfast : Had 2 scoop of protein shake + subway Honey Oats Tuna Sandwich breakfast .
Brunch : 2g Almonds
Lunch : Big portion of Plain Rice + 3 fried egg (whites only) + lots of spinach.
Post Workout : Had 2 scoop of protein shake
Supper : N/A
Dinner : Had 2 scoop of protein shake

Tuesday (Core & Legs) 2 ½ Hours

Current Weight: 84.7kg

Warm-Up:
Stretching
10 minutes on the treadmill . Gradient 15%, 4.5kmph. MHRR 172 . HRR 28 in 60s (almost back in shape)

3 Sets
• Mountain Climbers (30s, 30s 30s)
• Full Plank (30s, 30s 30s)
• Raised Leg Abdominal Crunch (30s, 30s 30s)

3 Sets
• Kettlebell (Weighted) Full Squats (10X20kg, 10X20kg, 10X20kg)
• Half Burpees (10XBW,10XBW,10XBW)
• Dumbbell (Weighted) Leg Raise (10X7.5kg, 10X7.5kg, 10X7.5kg)

3 Sets
• Dumbbell/Kettle bell Side Bend (10X20kg, 10X20kg, 10X20kg)
• Forward Lunge (10X20kg, 10X20kg, 10X20kg)
• Side Lunge (10X20kg, 10X20kg, 10X20kg)

3 Sets
• Leg Press (15X180kg, 15X190kg, 15X200kg)
• Quads Extension Machine (12X60kg, 10X70kg, 8X80kg)
• Calf Raise Machine (15X180kg, 15X190kg, 15X200kg)

Leg day is always the most tiring. I can barely walk after the work out. Had to sit down for almost 10 minutes before went to the steam room, sauna & showers. This is going to hurt tomorrow.

This post has been edited by Far-KingOfSorts: Aug 22 2013, 09:56 AM

hey.. welcome !

As expected, woke up today with my legs still feeling a bit tired from yesterday's workout, But its not as bad as i have presumed. Had trouble sleeping last night. Must be from the tiredness of the workout.

Breakfast : Coco Crunch breakfast serial + low fat milk + subway Honey Oats Tuna Sandwich breakfast + Starbucks Venti
Iced Caramel Machiatto
Brunch : 1 Power Bar + 3 Bahulu
Lunch : Medium portion plain rice with 3 fried egg whites served with soy sauce and white pepper and veges
Post Workout : 2 scoop protein shake
Dinner : Plain rice served with beef, corns and spring onions
Suppper: 2 scoop protein shake

I did a pre-physical assessment before the workout. Found out that my BF increased to 24.4% from 23%, Suspecting its because i keep skipping dinner and only taking protein shakes. Should avoid starving so that the body can discard excess fat. Back to my 6 meals a day routine.

Wednesday (Shoulder & Back) - 2 ½ Hours

Weight : 83.4kg

Warm-Up:
Stretching
10 minutes on the Cross Trainer. MHRR 182. HRR 32 in 60s (4 more till back in shape as in july 2013)

3 Sets
• Dumbbell Palm Out Seated Shoulder Press (10X7.5kg, 10X10kg, 10X12.5kg)
• Dumbbell Palm In Alternated Shoulder Press (10X7.5kg, 10X10kg, 10X12.5kg)
• Barbell Upright Row (10X20kg, 10X25kg, 10X30kg)

3 Sets
• Dumbbell Front Raise Wheel Twists (10X7.5kg, 10X10kg, 10X12.5kg)
• Dumbbell Front Raise (10X7.5kg, 10X10kg, 10X12.5kg)
• Dumbbell Standing Fly (10X7.5kg, 10X10kg, 10X12.5kg)

3 Sets
• Barbell Crouched Rear Deltoid Row (10X20kg, 10X25kg, 10X30kg)
• Dumbbell Kneeling One Arm Row (15X17.5kg, 12X17.5kg, 10X20kg)

3 Sets
• Barbell Shoulder Shrug (10X20kg, 10X40kg, 10X30kg)
• Barbell Stiff Legged Deadlift (12X20kg, 10X40kg, 10X60kg)

Hit the steam room, sauna and showers after. Feeling good.

This post has been edited by Far-KingOfSorts: Aug 22 2013, 09:58 AM

Woke up feeling good today. The muscle aches on my legs are almost completely gone. Meaning the muscle recovery is faster than of a few months back (usually a week or so).

Breakfast : Cornflakes breakfast serial + low fat milk + subway Honey Oats Tuna Sandwich breakfast +
Starbucks Venti Iced Caramel Machiatto
Brunch : 2 Power Bar
Lunch : A bag of potato chips + 2 Maggie Mee (God, i don't know what i was thinking..)
Post Workout : 2 Scoops Protein shake
Dinner : 5 pcs Salmon Sashimi, 4 pcs salmon sushi, 2 pcs prawn tempura sushi, 1 pc California Temaki, 1 bowl of Tempura Udon (total about 1000Kcal)
Suppper: 2 scoop protein shake


Thursday (Arms & Legs) - 1 ½ Hours

Current Weight : 82.3kg

Warm-Up:
Stretching
15 minute treadmill + 7kg dumbell alternating bicep curl 1 minute interval - GR 15%, 4.5kmph, MaxHR 182, HRR 34 (normal)

4 Sets
• Dumbbell Standing Alternated Bicep Curl/Hammer Curl (10X10kg, 10X12.5kg, 10X15kg, 8X17.5kg)

3 Sets
• Dumbbell Seated Concentration Bicep Curl (12X10kg, 10X15kg, 8X10kg)

3 Sets
• Dumbbell (Weighted) Full Squats (12X20kg, 10X40kg, 8X50kg)

1 Set
• Calf Raise (20XBW)

3 Sets
• 15 X Inclined Leg Press Machine (15X100kg, 15X5100kg, 15X130kg)

Was kinda frustrated since i lost my workout sheet. Could not remember the routines so i did what came to mind.
Anyways. Was a disappointing workout.

This post has been edited by Far-KingOfSorts: Aug 26 2013, 09:54 AM

I'm going to have a break today. Seems that my back is aching a bit as well as my whole body. Haven't fully recovered.

Current Weight : 84.5kg

Breakfast : Coco Crunch breakfast serial + low fat milk + Foot long subway Honey Oats Tuna Sandwich breakfast +
Starbucks Venti Iced Caramel Machiatto
Brunch : 2 Power Bar
Lunch : Plain Rice
Tea : 2 Scoops Protein shake
Dinner : Jagoya Buffet. (15 Salmon Shahimi, 5 Dori Sashimi, 5 Tuna Sashimi, 2 Cheese Baked Scallops, 1 Baked Seafood Potato Salad, 5 Seafood Tempura, 1 Portion Steamed Siakap, 1 Portion Steamed Pomphret, 5 Small Slices cake deserts, 4 scoops Haagen Daz Ice Cream, 3 Young Coconut, 1 Guava Juice
Suppper: 2 scoop protein shake

This post has been edited by Far-KingOfSorts: Aug 26 2013, 09:52 AM

Did not workout during the weekends. Had to go outstation. Most of the meals were eaten in-car. All my muscle aches are already gone and i'm feeling great. although there is a slight tingling feeling on my back but i reckon its from the long distance driving and the hotel bed i stayed in was rather too soft. Anyway...

Saturday - 24/08/2013

Current weight: 85.6kg

Breakfast : 3 Roti Canai
Brunch : Nasi Lemak
Lunch : Plain Rice + 2 chicken thigh + 2 whole potatoes
Tea : Big Portion Laksa
Dinner : Fruits (guava)
Suppper: 2 Scoops Protein Shake


Sunday - 25/08/2013

Current weight: 87.6kg

Breakfast : 3 Roti Canai
Brunch : 200g Peanuts
Lunch : 3 Colonel Burgers
Tea : 2 Colonel Burger + 10 pcs Chicken Nuggets
Dinner : 1 Colonel Burger
Suppper: 2 Scoops Protein Shake

This post has been edited by Far-KingOfSorts: Aug 26 2013, 09:48 AM

Can't workout Today (26/08/2013) and Tomorrow (27/08/2013) as i have other commitments. Will update again Wednesday (28/08/2013). Using this opportunity to Bulk Up. Planning to cut beginning this September (01/09/2013).

Monday (26/08/2013)

Breakfast : Coco Crunch + Milk + Foot long Subway Tuna Sandwich + Venti Caramel Machiatto
Brunch : Nasi Lemak
Lunch : Big Portion Plain Rice with 3 eggs (white only)
Tea : 2 Granola Bars
Dinner : Nasi Lemak + Mee Goreng
Suppper: 2 Scoop Protein Shake


Tuesday (27/08/2013)

Breakfast : 3 Roti Canai + 2 Roti Telur + 1 Nasi Goreng + 1 Kueyteaw Goreng + 4 Half Boiled Eggs
Brunch : 2 Colonel Burger
Lunch : Big Portion Nasi with Lamb Curry
Tea : 1 Colonel Burger
Dinner : Nasi Lemak
Suppper: 2 Scoop Protein Shake


Wednesday (28/08/2013)

Breakfast : Coco Crunch + Milk + Foot long Subway Tuna Sandwich + Venti Caramel Machiatto
Brunch : 2 Granola Bars
Lunch : 2 Maggie Mee Asam Laksa + 1 egg
Tea : 100g Peanut Candy
Dinner : 2 portion of Rice with Beef Ribs
Suppper: 2 Scoop Protein Shake


This post has been edited by Far-KingOfSorts: Aug 29 2013, 10:20 AM

Today i'm back to the gym (or at least that's the plan). Seems that the bulking up diet is working. Anyway...

Breakfast : Coco Crunch with Milk + 6" Subway Tuna Sandwich + Starbuck Iced Venti Caramel Machiatto.
Brunch : 100g Almonds + 2 maggie mee + 1 egg
Lunch : Regular portion plain rice + 2 egg white + veggies
Post Workout : Plain Rice + 2 eggs + 2 scoop protein shake
Dinner : Plain Rice + Veggie
Suppper: 2 scoop protein shake

Thursday (Arms & Legs) - 2 ½ Hours

Current weight: 87.7kg

Stretching
15 minute cross trainer - Effort Level 18 - 25, MaxHR 182, HRR 34 (normal)

3 Sets
• Barbell Skull Crushers (12X15kg, 10X20kg, 8X25kg)
• Dumbbell Standing Alternated Hammer Curl (12X15kg, 10X17.5kg, 8X20kg)
• Dumbbell Bent Over One Arm Triceps Extension (12X15kg, 10X17.5kg, 8X20kg)

3 Sets
• Dumbbell Seated Concentration Bicep Curl (12X15kg, 10X17.5kg, 8X20kg)
• Dumbbell Inclined Seated Bicep Curl (12X10kg, 10X12.5kg, 8X15kg)
• Dumbbell Seated Straight One Arm Triceps Extension (12X15kg, 10X17.5kg, 8X20kg)

3 Sets
• Barbell (Weighted) Full Squats (12X20kg, 10X30kg, 8X40kg)
• Forward Lunge (X2, 1 for each side) (12X10kg, 10X15kg, 8X20kg)
• Side Lunge (X2, 1 for each side) (12X10kg, 10X15kg, 8X20kg)

4 Sets
• Leg Press Machine (12X180kg, 10X190kg, 8X200kg)
• Quads Extension Machine (12X80kg, 10X90kg, 8X100kg)
• Calf Raise Machine (12X180kg, 10X190kg, 8X200kg)

Arghh... leg day always the most taxing! Super tired! Felt dizzy during the squats. Can feel the blood rushing through my veins.
Anyway. All in all, it was a good workout.

This post has been edited by Far-KingOfSorts: Aug 30 2013, 12:02 PM

Muscle aching. But not too bad. Its rather stiff though. Noticed that my weight now is stable at 87kg. Still 3 kg behind my target bulking weight before i cut. But its not so bad. Next week i will start cutting.

Breakfast : Corn Flakes with Milk + Chicken Cranberry Sandwich + Starbuck Iced Venti Caramel Machiatto.+ Grande Raspberry Frap
Brunch : 100g Almonds + 2 Scoop Protein Shake
Lunch : Plain Rice + 2 eggs + Veggies
Post Workout: 2 Scoop Protein Shake
Dinner : Plain Rice + Lamb Curry
Suppper: 2 Scoop Protein Shake


Friday (Core & Back) - 2 ½ Hours

Current Weight: 87.8kg

4 Sets
• Mountain Climbers (40s, 40s ,40s, 40s)
• Full Plank (40s ,40s, 40s, 40s)
• Raised Leg Abdominal Crunch (40s, 40s, 40s, 40s)

4 Sets
• Dumbbell/Kettle bell Side Bend (15X20kg, 15X20kg, 15X20kg, 15X20kg)
• Side-to-side Ankle Touches (30, 30, 30, 30)
• Dumbbell (Weighted) Leg Raise (15X7kg, 15X7kg, 15X7kg, 15X7kg)

3 Sets
• Seated Cable Row (12X60kg, 10X70kg, 8X80kg)
• Seated Low Row (12X60kg, 10X70kg, 8X80kg)
• Seated Lateral Pulldown (12X60kg, 10X70kg, 8X75kg)

3 Sets
• Machine Seated Chest Press (12X40kg, 10X50kg, 8X60kg)

This post has been edited by Far-KingOfSorts: Sep 12 2013, 07:59 AM

I began my cutting phase yesterday (01/09/2013). Gonna lower my carbs intake and up my protein intake.

Breakfast : 2 Granola Bars + 1 Banana + 1 Donut + 1 Iced Grande Caramel Machiatto + 1 Coco Crunch with Milk
Brunch : ½ Granola Bars
Lunch : Medium portion of Plain Rice + 1 Chicken Breast + Veggies
Post Workout : 2 scoop of protein shake
Dinner : Rice + Beef + Corn
Supper: 2 scoop lean protein shake

Monday (Chest & Arms) - 2 ½ Hours

Current Weight: 86.8kg

Warm-Up:
Stretching

5 Sets
• Barbell Bench Press (15XEmpty Bar, 12X10kg, 10X20kg, 8X30kg, 6X40kg)
• Dumbbell Bench Press (15X17.5kg, 12X17.5kg, 10X17.5kg, 6X17.5kg, 6X17.5kg)
• Seated Two Arms Triceps Extension (15X17.5kg, 12X17.5kg, 10X17.5kg, 8X17.5kg, 8X17.5kg)

4 Sets
• Inclined Barbell Bench Press (15XEmpty Bar, 12X10kg, 10X20kg, 8X30kg)
• Inclined Dumbbell Bench Press (15X17.5kg, 12X17.5kg, 10X17.5kg, 6X17.5kg)
• High Intensity Dips (15XBW, 12XBW, 10XBW, 8XBW)

3 Sets
• Dumbbell Bent Arm Pullover (12X15kg, 10X17.5kg, 8X20kg)
• Dumbbell Seated Alternated Bicep Curl (12X15kg, 10X17.5kg, 8X20kg)
• Dumbbell Bent Over One Arm Triceps Extension (12X15kg, 10X15kg, 8X17.5kg)

5 Sets
• Barbell Seated Concentration Bicep Curl (15XEmpty Bar, 12X5kg, 10X10kg, 8X15kg, 8X20kg)
• Barbell Palms Up Wrist Curls (15XEmpty Bar, 15X5kg, 15X10kg, 15X15kg, 15X20kg)
• Barbell Palms Down Wrist Curls (15XEmpty Bar, 15X5kg, 15X10kg, 15X15kg, 15X20kg)

15 mins sauna + Steam room. Veins are popping out like mad and the biceps are super red. ermm..

This post has been edited by Far-KingOfSorts: Sep 3 2013, 07:48 AM

Not going to the gym today. Playing Badminton later tonight.

Breakfast : 1 Coco Crunch with Milk
Brunch : 2 Granola Bars + 1 Banana + 1 Iced Venti Caramel Machiatto
Lunch : Medium portion of Plain Rice + 1 Chicken Breast + Veggies
Tea : 2 scoop of protein shake
Dinner : Medium portion Plain Rice + 1 Chicken Thigh
Supper: 2 scoop lean protein shake

Current Weight : 86.5kg

This post has been edited by Far-KingOfSorts: Sep 4 2013, 07:48 AM

Hi there, is there a definite period for bulking? Or do you bulk until you hit a target weight before you start cutting?

Nice log!

This post has been edited by decypher: Sep 3 2013, 05:54 PM

Hi bro,
For me, i try to bulk until i hit a certain target weight. Once i reach it, i would then cut. For cutting, there is no definitive way to decide up to when to cut, just until i get the muscle definition i want. If not, then i would bulk again and cut again. I find it to be very effective in developing big hard muscles. I repeat this process several times. Its rather taxing but it works for me.

I'll posts some progress pics here in a few months time. for now i still feel a bit inferior.

Thanks for the support bro!

Something interesting happened last night. I'm not sure whether it was because it was cold (from the rain and the air-cond in my room) or what. My muscles were super sore and super tight before i went to play badminton. Put on some hot massage oil and a gentle rub and covered myself with heavy thick blanket n thick clothing until i sweat helped a lot.

Note to self. Cold is bad for tight sore muscles (DOMS)

Breakfast : 1 Chicken Cranberry Sandwich + 1 Venti Caramel Macchiatto
Brunch : 2 Granola Bars + 1 Banana
Lunch : 3 crab dim sum + 1 sharks fin dim sum with Mushrooms + ½ roasted spring chicken with brocolli + 1 bowl of chinese fried rice + 1 steamed cod fish in broth + 1 mango sago served with vanilla ice cream
Tea : 2 scoop of protein shake
Dinner : 1 ½ whole meal bread chicken breast sandwich
Supper: 2 scoop lean protein shake

Current Weight : 85.7kg

Also, wont be going to the gym again today. Have other commitments. Haih.... This is messing up my routine.

This post has been edited by Far-KingOfSorts: Sep 5 2013, 09:48 AM

Today i'll be doing the Shoulder & Back routire. I need to complete core,back,shoulders and legs before end of the week in order to balance my work out as a whole body workout for the week.

Breakfast : Coco Crunch breakfast serial + low fat milk + subway Honey Oats Tuna Sandwich breakfast + Starbucks Venti Iced Caramel Machiatto
Brunch : 1 Power Bar
Lunch : 2 Maggie Mee + 1 Egg + 1 piece Durian (could not resist) + 1 Power Bar
Post Workout : 2 scoop protein shake
Dinner : Bolognese Fettuccine
Suppper: 2 scoop protein shake

Thursday (Shoulder & Back) - 2 ½ Hours

Weight : 86.4kg (gained a bit. suspecting because of the big lunch + no workout yesterday. (*sigh*)

Warm-Up:
Stretching

3 Sets
• Dumbbell Palm Out Seated Shoulder Press (12X10kg, 10X12.5kg, 8X15kg)
• Dumbbell Palm In Alternated Shoulder Press (10X10kg, 8X12.5kg, 6X12.5kg) - shoulders still weak for this
• Barbell Upright Row (12X25kg, 10X25kg, 8X30kg)

3 Sets
• Dumbbell Front Raise Wheel Twists (12X10kg, 10X12.5kg, 8X15kg)
• Dumbbell Front Raise (12X10kg, 10X12.5kg, 8X15kg)
• Dumbbell Standing Fly (12X10kg, 10X12.5kg, 8X15kg)

3 Sets
• Barbell Crouched Rear Deltoid Row (12X25kg, 10X30kg, 8X40kg)
• Dumbbell Kneeling One Arm Row (12X20kg, 10X22.5kg, 8X25kg)
• Barbell Shoulder Shrug (12X25kg, 10X30kg, 8X40kg)

4 Sets
• Barbell Stiff Legged Deadlift (12X40kg, 10X60kg, 8X80kg, 1X100kg)

Showers, Sauna

This post has been edited by Far-KingOfSorts: Sep 6 2013, 09:52 AM

Breakfast : Coco Crunch with Low Fat Milk + subway Honey Oats Tuna Sandwich breakfast + 1 Venti Iced Caramel Machiatto + 1 Grande Hot Chocolate with Whipped Cream (slight indulgent)
Brunch :
Lunch : Medium portion of Plain Rice + 1 Chicken Breast
Post Workout : Had 2 scoop of protein shake
Supper : Medium portion of Plain Rice + 1 Chicken Breast
Dinner : Had 2 scoop of protein shake

Friday(Core & Legs) 2 ½ Hours

Current Weight: 86.3kg

Warm-Up:
Stretching

4 Sets
• Mountain Climbers (30s, 30s, 30s, 30s)
• Full Plank (30s, 30s, 30s, 30s)
• Raised Leg Abdominal Crunch (30s, 30s, 30s, 30s)

4 Sets
• Kettlebell (Weighted) Full Squats (15X20kg, 15X20kg, 15X20kg, 15X20kg)
• Half Burpees (10XBW, 10XBW, 10XBW, 10XBW)
• Dumbbell (Weighted) Leg Raise (15X7KG, 15X7KG, 15X7KG, 15X7KG)

4 Sets
• Dumbbell/Kettle bell Side Bend (15X20kg, 15X20kg, 15X20kg, 15X20kg)
• Forward Lunge (15X40kg, 15X40kg, 15X40kg, 15X40kg)

4 Sets
• Leg Press (15X200kg, 12X200kg, 10X200kg, 10X200kg)
• Quads Extension Machine (15X80kg, 12X90kg, 10X100kg, 10X100kg)
• Calf Raise Machine (15X200kg, 12X200kg, 10X200kg, 10X200kg)

This post has been edited by Far-KingOfSorts: Sep 9 2013, 10:42 AM

Breakfast : A bowl of Coco Cruch with Low Fat Milk + 1 Iced Grande Caramel Machiatto + 1 Honey Oats Tuna Sandwich
Brunch : 1 Granola Bars
Lunch : Medium portion of Nasi Dagang with Ikan Tongkol
Post Workout : 2 scoop of protein shake
Dinner : Medium portion of Brown Rice + 1 Chicken Breast
Supper: 2 scoop lean protein shake

Monday (Chest & Arms) - 2 ½ Hours

Current Weight: 89.8kg

Warm-Up:
Stretching

5 Sets
• Barbell Bench Press (15X10kg, 12X20kg, 10X30kg, 8X40kg, 6X50kg)
• Dumbbell Bench Press (15X15kg, 12X15kg, 10X17.5kg, 8X17.5kg, 6X20kg)
• Seated Two Arms Triceps Extension (15X15kg, 12X15kg, 10X17.5kg, 8X17.5kg, 6X20kg)

4 Sets
• Inclined Barbell Bench Press (15X10kg, 12X20kg, 10X30kg, 8X40kg)
• Inclined Dumbbell Bench Press (15X15kg, 12X15kg, 10X17.5kg, 8X17.5kg)
• High Intensity Dips (15XBW, 12XBW, 10XBW, 8XBW, 6XBW)

3 Sets
• Dumbbell Seated Alternated Bicep Curl (12X17.5kg, 10X20kg, 8X22.5kg)
• Dumbbell Bent Over One Arm Triceps Extension (12X17.5kg, 10X17.5kg, 8X20kg)

3 Sets
• Barbell Seated Concentration Bicep Curl (12X10kg, 10X20kg, 8X30kg)
• Barbell Palms Up Wrist Curls (12X10kg, 10X20kg, 8X30kg)
• Barbell Palms Down Wrist Curls (12X10kg, 10X20kg, 8X30kg)

Somehow or rather my triceps failed me today. Felt weak when lifting.

Sauna + steam room.

This post has been edited by Far-KingOfSorts: Sep 10 2013, 07:49 AM