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

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

wut?

OP what;s your current bf%?

Last assessment was 21/08/2013 at the end of my bulking period. I was at 24.4%.
Planning to do my assessment 1st Oct and every first of each month after that. Will update you again.

Breakfast : A bowl Corn Flakes + Full Cream Milk + 2 Chocolate Danish + 2 Nasi Lemak + 1 Venti Iced Caramel Machiatto
Brunch : 1 Banana
Lunch : Small portion rice + Grilled Salmon + Veggies
Post Workout : 2 scoop of protein shake
Dinner : Chicken Breasts + Veggies
Supper: 2 scoop lean protein shake

Monday (Chest & Arms) - 2 ½ Hours

Current Weight: 88.2kg

Warm-Up:
Stretching

4 Sets
• Barbell Bench Press (15X20kg, 12X30kg, 8X40kg, 6X25kg)
• Dumbbell Bench Press (10X20kg, 10X20kg, 10X25kg, 10X25kg)

5 Sets
• Inclined Barbell Bench Press (15X10kg, 12X20kg, 8X40kg, 6X50kg, 6X50kg)
• Inclined Dumbbell Bench Press (10X20kg, 10X20kg, 10X20kg, 10X20kg,, 10X20kg)

3 Sets
• Dumbbell Bent Arm Pullover (10X25kg, 10X25kg, 10X25kg)
• Dumbbell Straight Arm Triceps Extension (10X20kg, 10X20kg, 10X20kg)

Was a bit tired. Must be from work. Anyways. Did a 30 min cardio on the cross trainer.

This post has been edited by Far-KingOfSorts: Oct 1 2013, 08:05 AM

Decline for chest bro?

The gym i go to don't have decline
Just have to make due with whatever they have. haizzz..
Long time not hearing from u? How r u?

For 1 month ady that u didnt take ur dinner well and just have protein shake on ur dinner... so how its ur body progress until ?

issit effectiveness on ur losing BF ? mind to post any updated photo to compare that u post on 1st pages?

Did my assesment yesterday. My BF is currently at 21.1%. A good improvement

keep it on to be lean

Owh, so dips and cable kena kaw2 la...hhuhuhuh

still workout as normal, struggling to maintain my diet

Haha.. either that or aku g menumpang gym ko from time to time.

Breakfast : A bowl Corn Flakes + Full Cream Milk + 1 Chocolate Danish + 1 Nasi Lemak + 1 Venti Iced Caramel Machiatto
Brunch : 2 Banana + 1 Granola Bar
Lunch : Chicken Breast + Veggies
Post Workout : 2 scoop of protein shake
Dinner : Medium portion Rice + Beef + 1 egg
Supper: 2 scoop lean protein shake

Tuesday is Badminton Day!

This post has been edited by Far-KingOfSorts: Oct 2 2013, 09:17 AM

I don't really miss dinner. Sometime i take dinner but forgot to update the journal of what i ate. ahahah. Anyways. Will try to keep the journal as updated as possible

hehe , its ok... i also dont eat much on dinner because wanna lower down my BF.

Rawang bro...jauh dengan ko

Xde la jauh pun. Aku slalu g sg Buloh beli pokok. hahaah. Kalau aku g pun weekends ler...

Breakfast : Coco Crunch breakfast serial + low fat milk + 1 Nasi Lemak + 1 Chocolate Danish + Starbucks Venti
Iced Caramel Machiatto + 1 Banana
Brunch : 1 Granola Bar + 1 Banana
Lunch : Grilled Salmon + Veggies + Roasted Beef
Post Workout : 2 scoop protein shake
Dinner : 1 Grilled Fish + 1 Grilled Chicken + 1 Grilled Lamb + Tomatoes & veggies + 1 Banana Milkshake
Suppper: 2 scoop protein shake

Wednesday (Shoulder & Back & Arms) - 2 ½ Hours

Weight : 87.5kg

Warm-Up:
Stretching


4 Sets
• Machine Shoulder Press (10X40kg, 10X60kg, 10X70kg, 10X80kg)
• Barbell Upright Row (10X20kg, 10X20kg, 10X25kg, 10X25kg)

3 Sets
• Dumbbell Front Raise Wheel Twists (20X15kg, 20X15kg, 20X15kg)
• Dumbbell Standing Fly (10X15kg, 10X15kg, 10X15kg)

3 Sets
• Dumbbell Kneeling One Arm Row (10X20kg, 10X25kg, 10X25kg)
• Barbell Shoulder Shrug (10X20kg, 10X25kg, 10X25kg)

3 Sets
• Machine Pulley (10X40kg, 10X55kg, 10X45kg)
• Machine Deltoid Row (10X60kg, 10X70kg, 10X65kg)

2 Sets
• Running the Rail (12X15kg, 10X17.5kg, 8X20kg, 6X22.5kg, 4X25kg) -> set #1
(4X25kg, 6X22.5kg, 8X20kg, 10X17.5kg, 12X15kg) -> set #2

30 minutes cardio on the cross trainer.

This post has been edited by Far-KingOfSorts: Oct 3 2013, 08:02 AM

Breakfast :1 bowl of Corn Flakes + low fat milk + 1 Nasi Lemak + 1 Chocolate Danish + Starbucks Venti
Iced Caramel Machiatto + 1 Banana
Brunch : 1 granola bar
Lunch : 1 Grilled Chicken + 1 Grilled Lamb
Post Workout : 2 scoop protein shake
Dinner : Chicken breast & Veggies
Suppper: 2 scoop protein shake

Thursday (Core & Legs) - 2 ½ Hours Had to cancel. Had a lot of work

Weight : 88.5kg


This post has been edited by Far-KingOfSorts: Oct 4 2013, 08:03 AM

Cannot miss leg day again !!!! must GO!!!

Breakfast :1 bowl of Coco Crunch + low fat milk + 1 Nasi Lemak + 1 Chocolate Danish + Starbucks Venti
Iced Caramel Machiatto + 1 Banana
Brunch : 1 Banana + 1 Granola Bar
Lunch : 1 Grilled Chicken + 1 Grilled Lamb
Post Workout : 2 scoop protein shake
Dinner : Grilled Chicken Breasts + Veggies
Suppper: 2 scoop protein shake

Friday (Core & Legs) - 2 ½ Hours

Weight : 88.1kg

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

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

1 Set
• Vertical Leg Raise (33XBW, 33XBW, 34XBW)
• Dumbbell (Weighted) Full Squats (12X20kg, 12X20kg, 12X20kg)

4 Set
• Forward Lunge (12X40kg, 12X40kg, 12X40kg, 12X40kg)

3 Set
• Leg Press (10X200kg, 10X200kg, 10X200kg)
• Calf Raise (10X200kg, 10X200kg, 10X200kg)

3 Set
• Quads Extension Machine (10X80kg, 10X90kg, 10X100kg)
• Leg Curl Machine (10X50kg, 10X60kg, 10X70kg)
• Calf Raise Machine (10X190kg, 10X190kg, 10X190kg)



This post has been edited by Far-KingOfSorts: Oct 7 2013, 10:29 AM

Breakfast : Super Smoothie (8 egg whites + 4 Banana + 1tbs peanut butter + 3 scoop protein whey + 1 scoop ice cream)
Brunch : 1 Slice Toasted bread
Lunch : Nasi Lemak
Tea : 1 bag of potato chip + 100g peanuts
Dinner : Grilled Chicken Breasts + Veggies
Suppper: 2 scoop protein shake

Saturday (Rest Day) - Weight : 92kg


Breakfast : Super Smoothie (4 egg whites + 1tbs peanut butter + 3 scoop protein whey + 1 scoop ice cream)
Brunch : 1 bag of potato chips
Lunch : Rice + beef + ikan masin
Tea : Bihun Goreng
Dinner : Grilled Chicken Breasts + Veggies
Suppper: 2 scoop protein shake

Sunday (Rest Day) - Weight : 91.8kg

This post has been edited by Far-KingOfSorts: Oct 7 2013, 10:34 AM

Breakfast : 1 Cornflakes + 1 bowl of Full Cream Milk, 2 Sandwiches of Lean Beef + Cheddar Cheese + Salad , 1 Venti Iced Caramel Macchiato, 1 Banana
Brunch : 1 Banana
Lunch : Chicken Breast & Salad
Post Workout : 2 scoop of protein shake
Dinner : Beef Steak, corns and veges
Supper: Had 2 scoop lean protein shake

Monday (Chest & Arms) - 1 ½ Hours

Current Weight: 88.1kg

Warm-Up:
Stretching

4 Sets
• Barbell Bench Press (10X30kg, 10X40kg, 10X40kg) wide grip + (10X20kg) narrow grip
• Dumbbell Bench Press (10X22.5kg, 10X22.5kg, 10X22.5kg, 10X22.5kg)

4 Sets
• Inclined Barbell Bench Press (10X30kg, 10X35kg, 10X35kg) wide grip + (10X20kg) narrow grip
• Inclined Dumbbell Bench Press (10X20kg, 10X20kg, 10X20kg, 10X20kg)

3 Sets
• Dumbbell Standing Alternating Hammer Curls (10X20kg, 10X30kg, 10X20kg)
• Barbell Palms Up Wrist Curls (10X20kg, 10X30kg, 10X20kg)
• Barbell Palms Down Wrist Curls (10X20kg, 10X30kg, 10X20kg)

First time ever i experienced a total muscle failure. I don't know what caused it since i didn't do much compared to last time. I'm guessing i finally reached my 10RM weight. Demn..

This post has been edited by Far-KingOfSorts: Oct 8 2013, 09:49 AM

Breakfast : 1 Coco Crunch + 1 bowl of Full Cream Milk, 2 Sandwiches of Lean Beef + Cheddar Cheese + Salad , 1 Venti Iced Caramel Macchiato, 1 Banana
Brunch : 1 Banana
Lunch : Chicken Breast & Salad
Post Workout : 2 scoop of protein shake
Dinner :
Supper: Had 2 scoop lean protein shake

Tuesday is Badminton Day

Current Weight: ??? Forgot to weight myself this morning!!

Seems that my entire body is hurting like mad. Possible that i reached my current training limit and body is re-adapting.

Taking a break for a week. Will start again Next Monday.

Monday 14/10/2013 (Chest & Arms) - 2 Hours

Current Weight: 90.1kg

Warm-Up:
Stretching

7 Sets
• Barbell Bench Press (20XEmpty Bar, 15X20kg, 12X30kg, 10X40kg, 8X50kg, 6X60kg) wide grip + (10X20kg) narrow grip
• Dumbbell Bench Press (10X20kg, 10X20kg, 10X20kg, 10X20kg, 10X20kg, 10X20kg, 10X20kg)
• Dips (10XBW, 10XBW, 10XBW, 10XBW, 10XBW, 10XBW, 10XBW)

1 Sets
• Standing Dumbbell Alternating Bicep Curls (10X15kg, 10X15kg, 10X15kg)

3 Sets
• Dumbbell Overhead Pull Over (10X25kg, 10X25kg, 10X25kg)
• Seated Dumbbell Concentrated Bicep Curls (10X20kg, 10X30kg, 10X20kg)

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

Seems that the 1 week rest did me good. Was able to push for heavier weight with the bench press.

This post has been edited by Far-KingOfSorts: Oct 16 2013, 12:42 PM

Tuesday 15/10/2013

1 hour swimming
1 hour Badminton

Current Weight: 89.2kg

This post has been edited by Far-KingOfSorts: Oct 16 2013, 12:48 PM

Didn't go to the gym yesterday. Felt like resting. Took a nap the entire evening.

Breakfast : 1 bowl of Coco Crunch with Full Cream Milk, 2 Sandwiches of Lean Beef + Cheddar Cheese + Salad , 1 Venti Iced Caramel Macchiato
Brunch : 1 Granola Bar
Lunch : Chicken Breast & Salad
Post Workout : 2 scoop of protein shake
Dinner :
Supper: Had 2 scoop lean protein shake


Thursday (Shoulder & Back) - 2 ½ Hours

Weight : 88.5kg

Warm-Up:
Stretching

4 Sets
• Dumbell Shoulder Press (20X12.5kg, 15X15kg, 12X17.5kg, 10X20kg)

5 Sets
• Machine Shoulder Press (15X50kg, 12X70kg, 10X80kg, 8X90kg, 8X90kg)
• Barbell Upright Row (10X20kg, 10X20kg, 10X20kg, 10X25kg, 10X25kg)

3 Sets
• Machine Upper Back Row (10X50kg, 10X60kg, 10X65kg)

3 Sets
• Machine Lateral Pull Down (10X60kg, 10X70kg, 10X80kg)

Lost my mood to work out. Having problem in the work place.

This post has been edited by Far-KingOfSorts: Oct 18 2013, 09:45 AM

Breakfast : 1 Nasi Lemak + 1 Chocolate Danish + Starbucks Venti Iced Caramel Machiatto
Brunch : 1 Granola Bar
Lunch : 1 Chicken Hor Fun + 1 Dry Curry Mee + 2 glasses of Lime Juice
Post Workout : 2 scoop protein shake
Dinner : Pasta with Prawns
Suppper: 2 scoop protein shake

Friday (Core & Legs) - 2 ½ Hours

Weight : 87.4kg

4 Sets
• Mountain Climbers
• Full Plank
• Raised Leg Abdominal Crunch

3 Sets
• Dumbbell/Kettle bell Side Bend
• Laying Side to Side AnkleTouches

3 Set
• Vertical Leg Raise
• Dumbbell (Weighted) Full Squats

4 Set
• Forward Lunge

3 Set
• Leg Press
• Calf Raise

3 Set
• Quads Extension Machine
• Leg Curl Machine
• Calf Raise Machine

This post has been edited by Far-KingOfSorts: Oct 23 2013, 08:50 AM

Did a mistake of not taking care of my diet during the weekend. Only ate twice on Saturday and once on Sunday due to laziness of getting out of bed. Suffered a great deal of loss both muscles and fat.

Current Weight: 87.8kg


Monday 14/10/2013 (Chest & Arms) - 2 Hours



Warm-Up:
Stretching

7 Sets
• Barbell Bench Press
• Dumbbell Bench Press
• Dips

4 Sets
• Standing Dumbbell Alternating Bicep Curls

3 Sets
• Dumbbell Overhead Pull Over
• Seated Dumbbell Concentrated Bicep Curls

3 Sets
• Seated Barbell Concentrated Bicep Curls
• Barbell Palms Up Wrist Curls
• Barbell Palms Down Wrist Curls

Too busy with work. Had to cancel training. This is getting annoying.


Tuesday also had to cancel badminton.

This post has been edited by Far-KingOfSorts: Oct 23 2013, 08:56 AM

Annoyed with the hecticness at work. Hope i can make it to gym today. Picking up Mondays routine.

Breakfast : 3 Croissant +1 Bottled Coffee
Brunch :
Lunch :[/b
[b]Post Workout : 2 scoop of protein shake
Dinner :
Supper: Had 2 scoop lean protein shake

Wednesday (Chest & Arms) - 2 ½ Hours

Current Weight: 88.0kg

Warm-Up:
Stretching

7 Sets
• Inclined Barbell Bench Press
• Inclined Dumbbell Bench Press
• High Intensity Dips

3 Sets
• Dumbbell Bent Arm Pullover
• Dumbbell Seated Alternated Bicep Curl
• Dumbbell Bent Over One Arm Triceps Extension

3 Sets
• Dumbbell Standing Alternating Hammer Curls
• Barbell Palms Up Wrist Curls
• Barbell Palms Down Wrist Curls

2 Sets
• Till Failure Push-Ups

This post has been edited by Far-KingOfSorts: Oct 23 2013, 08:59 AM

Keep it up!!!

Whoa.. almost 2 weeks did not go to the gym!! Super busy. only started back last monday. Hopefully this week i can have a full attendance. Thinking of quitting my job and starting my own business. getting sick and tired of working for people.

anyways.. that a side (as my long term goal).
For now, i've been maintaining my routine. Glad to say that i can still do the same weight as before. So that means i did not lose much muscle (or not that noticeable)
but i do feel like my guns hv shrunken a bit since usually its a tight fit on the sleeves, but now its rather loose.
Back to the routines.


04/11/2013 Monday (Chest & Arms & Legs) - 1 ½ Hours

Current Weight: 86.3kg

Warm-Up:
Stretching

7 Sets
• Inclined Barbell Bench Press (15XEmpty Bar, 12X20kg, 10X30kg, 8X40kg, 8X40kg, 6X50kg, 6X50kg)
• Inclined Dumbbell Bench Press (10X15kg, 10X15kg, 10X15kg, 8X20kg, 8X20kg, 8X20kg, 8X20kg)

3 Sets
• Inclined Barbell Reversed Bench Press (10X20kg, 10X10kg, 15XEmpty Bar)

3 Sets
• Inclined Barbell Narrow Grip Bench Press (10X20kg, 10X20kg, 10X20kg)

3 Sets
• Lying Dumbbell Bent Arm Pullover (10X25kg, 10X25kg, 10X25kg)
• Seated Dumbbell Bent Over Two Arm Triceps Extension (10X25kg, 10X22.5kg, 10X20kg)


because i missed leg days twice, i decided to add legs. Thank god tuesday was a holiday.

5 Sets
• Inclined Leg Press (15X100kg, 12X150kg, 10X200kg, 10X250kg, 10X250kg)



This post has been edited by Far-KingOfSorts: Nov 7 2013, 10:06 AM

06/11/2013 Wednesday (Shoulder & Back) - 1 ½ Hours

Weight : 86.0kg

Warm-Up:
Stretching

6 Sets
• Machine Shoulder Press (15X50kg, 12X60kg, 10X70kg, 10X80kg, 10X90kg, 10X90kg)
• Barbell Upright Row (10X20kg, 10X20kg, 10X20kg, 10X25kg, 10X25kg, 10X25kg)

4 Sets
• Machine Upper Back Row (10X50kg, 10X60kg, 10X70kg, 10X80kg)

3 Sets
• Machine Lateral Pull Down (10X70kg, 10X80kg, 10X70kg)

07/11/2013 Thursday (Core & Lower Back) - 1 ½ Hours

Weight : 86.1kg
15 minutes cardio

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

3 Sets
• Weighted reverse crunches (10X5kg, 10X5kg, 10X5kg)
• Laying Side to Side AnkleTouches (20XBW, 20XBW, 20XBW)

3 Set
• Vertical Leg Raise (10XBW, 10XBW, 10XBW)
• Dumbbell (Weighted) Vertical Leg Raise (10X5kg, 10X5kg, 10X5kg)

5 Set
• Stiffed Leg Deadlifts (12X40kg, 4X80kg, 4X80kg, 4X80kg)

Had to go low weight on the deadlifts. Training my palms for gripping. Will slowly add weight as my grip gets stronger naturally.



This post has been edited by Far-KingOfSorts: Nov 8 2013, 10:24 AM

Saturday (Legs & Arms) - 1 ½ Hours

Weight : 86.4kg
20 mins cardio (inclined 15% gradient threadmill at 5kmph speed)

5 set
• Weighted Squats (15X30kg, 12X60kg, 10X90kg, 8X90kg, 8X90kg)

3 Set
• Seated EZ Barbell Bicep Curls (10X20kg, 10X20kg, 10X25kg)
• Seated EZ Barbell Palms Down Forearm Curls (10X20kg, 10X20kg, 10X25kg)
• Seated EZ Barbell Palms Up Forearm Curls (10X20kg, 10X20kg, 10X25kg)

5 Set
• Inclined Leg Press (15X50kg, 12X100kg, 10X150kg, 8X200kg, 8X200kg)

Cold Shower

This post has been edited by Far-KingOfSorts: Nov 11 2013, 10:05 AM