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 :
Post Workout : 2 scoop of protein shake
Dinner :
Supper: 2 scoop lean protein shake

Tuesday (Badminton Day)

Current Weight: 86.8kg

This post has been edited by Far-KingOfSorts: Sep 10 2013, 07:51 AM

My arms and chest muscles are still sore and tired from Monday's workout and the badminton yesterday didn't help either. So i'm gonna avoid upper body workout today. Just gonna do core and legs

Just finished a blood donation at 11.30am. Eating a lot for brunch and lunch to compensate so that i have enough energy to the gym later today.

Breakfast : Cornflakes with Low Fat Milk + Chicken Cranberry Sandwich + Iced Venti Caramel Machiatto
Brunch : 1 potato bun + 3 Muchies Crackers + 1 Home-made Granola Bar + 1 Milo + 1 100 Plus.
Lunch : 1 Granola Bar
Post Workout : Had 2 scoop of protein shake
Supper : Chicken Rice
Dinner : Had 2 scoop of protein shake

Wednesday (Core & Legs) 2 ½ Hours

Current Weight: 86.8kg

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
• Dumbbell/Kettle bell Side Bend (15X20kg, 15X20kg, 15X20kg, 15X20kg)
• Laying Side to Side AnkleTouches (20XBW, 20XBW, 20XBW, 20XBW)

3 Sets
• Kettlebell (Weighted) Full Squats (15X40kg, 12X40kg, 10X40kg)
• Half Burpees (10XBW, 10XBW, 10XBW)
• Dumbbell (Weighted) Leg Raise (15X5kg, 15X5kg, 15X5kg)

3 Sets
• Forward Lunge (20X20kg, 20X20kg, 20X20kg)
• Crab Walk (20X20kg, 20X20kg, 20X20kg)

3 Sets
• Leg Press (15X190kg, 15X190kg, 15X190kg)
• Leg Press Calf Raise (15X190kg, 15X190kg, 15X190kg)
• Quads Extension Machine (15X100kg, 12X100kg, 10X100kg)
• Calf Raise Machine (15X190kg, 15X190kg, 15X190kg)

5 Set
• Inclined Leg Press (15X190kg, 12X190kg, 10X240kg, 10X240kg, 10X240kg)

My Quads are burning! My legs are super tired. Walking like a drunkard. ermm.. all in all. it was a good workout.
Hit the steam room and sauna.

This post has been edited by Far-KingOfSorts: Sep 12 2013, 07:58 AM

Legs are bit stiff today. Can't walk straight. Lol

Breakfast : Cornflakes breakfast serial + low fat milk + Subway Honey Oats Tuna Sandwich + Starbucks Venti
Iced Caramel Machiatto
Brunch : 1 Granola Bar + 1 Banana
Lunch : Medium portion plain rice + half steamed Barramundi + veggies
Post Workout : 2 scoop protein shake
Dinner : Medium portion plain rice + half steamed Barramundi + veggies
Suppper: 2 scoop protein shake

Thursday (Shoulder & Back) - 2 ½ Hours

Weight : 85.4kg

Warm-Up:
Stretching


3 Sets
• Dumbbell Palm Out Seated Shoulder Press (12X12.5kg, 10X15kg, 8X17.5kg)
• Dumbbell Palm In Alternated Shoulder Press (12X10kg, 10X10kg, 8X12.5kg)
• Barbell Upright Row (12X30kg, 10X30kg, 8X30kg)

3 Sets
• Dumbbell Front Raise (12X12.5kg, 10X15kg, 8X17.5kg)
• Dumbbell Standing Fly (12X12.5kg, 10X15kg, 8X17.5kg)

3 Sets
• Dumbbell Front Raise Wheel Twists (24X15kg, 20X15kg, 20X15kg)
• Barbell Shoulder Shrug (12X30kg, 10X30kg, 8X30kg)

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

This post has been edited by Far-KingOfSorts: Sep 13 2013, 08:03 AM

My entire body hurts now. I think i'll just do cardio for today.

Breakfast : Cornflakes breakfast serial + low fat milk + Subway Honey Oats Tuna Sandwich + Starbucks Venti
Iced Caramel Machiatto + 1 Banana
Brunch : 2 Granola Bar
Lunch : Medium portion plain rice + half steamed Barramundi + veggies
Post Workout : 2 scoop protein shake
Dinner : Medium portion plain rice + half steamed Barramundi + veggies
Suppper: 2 scoop protein shake

Current Weight: 87.8kg

This post has been edited by Far-KingOfSorts: Sep 17 2013, 07:44 AM

Breakfast : 2 Banana + 10 Egg Whitest + 4 Scoops Protein Shake + 1 Scoop Peanut Butter + 1 Glass Full Cream Milk.
Brunch : ½ Granola Bars
Lunch : 1 Plate Bulgogi Beef + 1 Plate Coffee Beef + 1 Plate BBQ Squaids + 1 Plate Veggies + 1 Bowl Ice Cream (3 scoops)
Post Workout : 2 scoop of protein shake
Dinner : 1 Banana
Supper: 2 scoop lean protein shake

Monday (Chest & Arms) - 2 ½ Hours

Current Weight: 87.5kg

Warm-Up:
Stretching

4 Sets
• Barbell Bench Press (15X20kg, 12X30kg, 10X40kg, 8X50kg)
• Dumbbell Bench Press (15X17.5kg, 12X17.5kg, 10X17.5kg, 8X20kg,)

5 Sets
• Inclined Barbell Bench Press (15X20kg, 12X30kg, 10X40kg, 8X50kg, 6X60kg)
• Inclined Dumbbell Bench Press (15X17.5kg, 12X17.5kg, 10X17.5kg, 8X20kg, 6X20kh)

3 Sets
• Barbell Seated Concentration Bicep Curl (12X10kg, 10X20kg, 8X20)
• High Intensity Dips (12XBW, 10XBW, 8XBW)

3 Sets
• Dumbbell Bent Arm Pullover (12X20kg, 10X22.5kg, 8X25kg)
• Dumbbell Bent Over One Arm Triceps Extension (12X20kg, 10X17.5kg, 8X15kg)

5 Sets
• Barbell Palms Up Wrist Curls (12X10kg, 10X20kg, 8X20kg)
• Barbell Palms Down Wrist Curls (12X10kg, 10X20kg, 8X20kg)

15 swimming

Breakfast : 1 Banana + 1 Honey Oats Tuna Sandwich + 1 Venti Iced Caramel Machiatto
Brunch : 1 Granola Bar + 1 Banana
Lunch : N/A
Tea : 2 scoop of protein shake
Dinner : 1 Banana
Supper: 2 scoop lean protein shake

Current Weight: 86.8kg

Badminton Day! Unexpectedly super busy with work. Didn't have time to even eat properly . Damn. Hate it when this happens. All the good plans gone to waste.

This post has been edited by Far-KingOfSorts: Sep 18 2013, 08:00 AM

Breakfast : 1 Banana + Subway Meatball Sandwich + Starbuck Iced Venti Caramel Machiatto
Brunch : 1 Banana
Lunch : 2 Maggie Mee + 1 Egg
Post Workout: 2 Scoop Protein Shake + 1 Banana
Dinner : Beef Steak + Veggies + Poached Eggs with Cured Beef slice
Suppper: 2 Scoop Protein Shake

Wednesday(Core & Back) - 1 Hour

Current Weight: 87.2kg

5 Sets
• Vertical Leg Raise (20XBW, 20XBW, 20XBW, 20XBW, 20XBW)
• Dumbbell/Kettle bell Side Bend (20X20kg, 15X20kg, 15X20kg, 15X20kg, 15X20kg)

3 Sets
• Machine Pulley (12X50kg, 10X55kg, 8X60kg)'

3 Sets
• Machine Low Pulley (12X60kg, 10X70kg, 8X80kg)

3 Sets
• Seated Lateral Pulldown (12X60kg, 10X70kg, 8X75kg)


I was mentally tired and it really effected my mood when working out. Wasn't happy and super exhausted.

This post has been edited by Far-KingOfSorts: Sep 19 2013, 01:54 PM

Breakfast : Cornflakes breakfast serial + low fat milk + Starbucks Venti Iced Caramel Machiatto + 2 Nasi Lemak + 2 Sausage Buns
Brunch : 1 Granola Bar
Lunch : Mixed Fresh Veggies
Post Workout : 2 scoop protein shake
Dinner : 4 Salmon Sushi + 1 bowl Udon + 1 Tempura Shrimp + 1 Salmon & Cod Steak
Suppper: 2 scoop protein shake

Thursday (Shoulder & Back) - 2 ½ Hours

Weight : 87.2kg

Warm-Up:
Stretching


3 Sets
• Dumbbell Palm Out Seated Shoulder Press (15X15kg, 12X17.5kg, 10X20kg)
• Dumbbell Palm In Alternated Shoulder Press (15X12.5kg, 12X10kg, 10X10kg)

4 Sets
• Machine Shoulder Press (15X40kg, 12X50kg, 10X60kg, 8X64.5kg)
• Barbell Upright Row (15X30kg, 12X20kg, 10X20kg, 8X20kg)

3 Sets
• Dumbbell Front Raise Wheel Twists (15X15kg, 12X15kg, 10X20kg)
• Barbell Shoulder Shrug (15X25kg, 12X27.5kg, 10X30kg)

1 hour Zumba ! Yeah (i can't dance sh*T)

This post has been edited by Far-KingOfSorts: Sep 20 2013, 04:03 PM

Hi there, want to ask a noob question here.

Why is your weight ups and downs?

Another busy day. Hope i can do the legs. I cant miss leg day (SAY NO TO CHICKEN LEGS!!)

Breakfast : Cornflakes with Low Fat Milk + Chicken Cranberry Sandwich + Sausage Roll + Iced Venti Caramel Machiatto
Brunch : 1 Granola Bar
Lunch : 2 Packs Maggie Mee + 1 Egg
Post Workout : Had 2 scoop of protein shake
Supper :
Dinner : Had 2 scoop of protein shake

Wednesday (Legs) 2 ½ Hours

Current Weight: 88.2kg

Warm-Up:
Stretching


3 Sets
• Kettlebell (Weighted) Full Squats

3 Sets
• Forward Lunge
• Crab Walk

3 Sets
• Leg Press
• Leg Press Calf Raise

• Quads Extension Machine
• Calf Raise Machine

5 Set
• Inclined Leg Press

I'm not sure really. My weight can fluctuate plus or minus 3-4kg a day. Might be water. Might be waste

Thanks for the info.

I'm planning on diet too

As promised. My progress pics after 1 month in.

This post has been edited by Far-KingOfSorts: Sep 27 2013, 11:05 AM


Attached thumbnail(s)

Been sick the past 2 days. Getting better though. Went for Badminton last night and i think i'm ok for gym too. So i'm picking monday's routine since i missed monday's gym

Breakfast : Cornflakes + 1 bowl of milk + 1 Chocolate Danish + 1 Banana Danish + 1 Venti Iced Caramel Machiatto
Brunch : 1 Granola Bar
Lunch : Small protion Plain Rice + 1 Chicken Breast
Post Workout : 2 scoop of protein shake
Dinner : Small portion Nasi Lemak + 1 Chicken Leg
Supper: Had 2 scoop lean protein shake

Wednesday(Chest & Arms) - 2 ½ Hours

Current Weight: 87.5kg

Warm-Up:
Stretching

4 Sets
• Barbell Bench Press (15X10kg, 12X20kg, 10X30kg, 8X35kg)
• Dumbbell Bench Press (10X20kg, 10X20kg, 10X20kg, 8X20kg)

3 Sets
• Inclined Barbell Bench Press (12X10kg, 10X20kg, 8X30kg)
• Inclined Dumbbell Bench Press (10X17.5kg, 10X17.5kg, 10X17.5kg)

3 Sets
• High Intensity Dips (12XBW, 10XBW+10kg, 8XBW+20kg)
• Seated Two Arms Triceps Extension (12X20kg, 10X22.5kg, 8X25kg)

3 Sets
• Dumbbell Bent Arm Pullover (12X20kg, 10X22.5kg, 8X25kg)
• Dumbbell Seated Concentrated Bicep Curls (12X20kg, 10X20kg, 8X22.5kg)

3 Sets
• Barbell Seated Concentrated Bicep Curls (12X10kg, 10X20kg, 8X25kg)
• Barbell Palms Up Wrist Curls (12X10kg, 10X20kg, 8X25kg)
• Barbell Palms Down Wrist Curls (12X10kg, 10X20kg, 8X25kg)



This post has been edited by Far-KingOfSorts: Sep 26 2013, 10:30 AM

Breakfast : Cornflakes + 1 bowl of milk
Brunch : Small protion Plain Rice + 1 Chicken Breast
Lunch : 1 Slice Pizza + 1 Chicken Wing
Post Workout : 2 scoop of protein shake
Dinner : 3 Slice Pizza
Supper: Had 2 scoop lean protein shake

Thursday (Shoulders & Core) - 2 ½ Hours

Current Weight: 86.6kg

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

4 Sets
• Dumbbell/Kettle bell Side Bend (15X20kg, 15X20kg, 15X25kg, 15X25kg)
• Laying Side to Side AnkleTouches (20XBW, 20XBW, 20XBW, 20XBW)

1 Set
• Vertical Leg Raise (100XBW)

4 Sets
• Machine Shoulder Press (12X50kg, 10X60kg, 8X70kg)
• Barbell Upright Row (10X20kg, 10X20kg, 10X20kg)

1 Set
• Shoulder Push Up (35XBW)

This post has been edited by Far-KingOfSorts: Sep 27 2013, 09:31 AM

Breakfast : 2 Nasi Lemak + 1 Chocolate Danish + 1 Apple Danish + Iced Venti Caramel Machiatto
Brunch : 1 granola bar
Lunch : 4 Salmon sushi + 6 crab maki + 1 California temaki + 1 Udon Tempura Set + 1 Ika Yaki
Post Workout : Had 2 scoop of protein shake
Supper : 4 Slices of Pizza
Dinner : Had 2 scoop of protein shake

Wednesday (Back & Legs) 2 ½ Hours

Current Weight: 86.6kg

Warm-Up:
Stretching

4 Sets
• Stiffed Leg Deadlifts (12X80kg, 10X90kg, 8X100kg, 6X110kg) -felt like i could go heavier, but my grip is messing up my form. Need to find something to help my my grip. It gets more difficult to get a proper grip as it gets heavier.

4 Sets
• Frontal Squats (12X30kg, 10X50kg, 8X60kg, 6X70kg)

3 Sets
• Calf Raise Machine (15X160kg, 15X160kg, 15X160kg)
• Seated Calf Raise (per calf) (15X25kg, 15X25kg, 15X25kg)

3 Sets
• Leg Press (15X190kg, 15X190kg, 15X190kg)
• Calf Raise (15X190kg, 15X190kg, 15X190kg)

4 Sets
• Leg Extension (12X90kg, 10X100kg, 8X110kg, 6X120kg)

5 Sets
• Inclined Leg Press (12X150kg, 12X200kg, 10X230kg, 8X250kg, 8X250kg)


Legs are burning !!! Super tired.



This post has been edited by Far-KingOfSorts: Sep 28 2013, 09:26 AM

Wow. 2.5 hours training. That's sofa king solid! Keep up the good work!

Huhu. Thanks!
Going slow and steady my friend

This post has been edited by Far-KingOfSorts: Sep 27 2013, 11:13 AM

Breakfast : Super Power Shake (6 egg whites + 3 scoop protein whey + 1 scoop peanut butter + 1 scoop Nutella + 1 glass full cream milk + 1 scoop ice cream. Usually i'd add banana but i ran out.
Brunch : Oats + milk
Lunch : Rice + 2 piece chicken + veggies
Post Workout : 2 scoop of protein shake
Dinner : 3 piece chkicken
Supper: Had 2 scoop lean protein shake

Rest Day.

Current Weight: 88.8kg (very ong! )

Legs are rather sore. My lower back too.

This post has been edited by Far-KingOfSorts: Sep 29 2013, 08:06 AM

Breakfast : 2 Colonel Burgers
Brunch : 6 slices of bread + Nutella
Lunch : Salad + chicken breast slices
Post Workout : 2 scoop of protein shake
Dinner : Pasta with Tuna
Supper: Had 2 scoop lean protein shake

Rest Day.

Current Weight: 89.4kg

Soreness is not as bad as yesterday,

This post has been edited by Far-KingOfSorts: Sep 29 2013, 06:46 PM