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