Nice, but the small gym that I go to, they have only the bicycle machine, other than that no more, but since I go jogging daily, no problem. 
Day 1 - Biceps + Chest
Day 2 - Triceps + Back
Day 3 - Legs + Shoulders
Jay Cutler's
Day 1:  Chest & Triceps
Day 2:  Back & Biceps
Day 3:  Legs
Day 4:  Shoulders, Traps, Abs & Calves
Day 5:  Off
Day 6:  Repeat cycle

Almost the same.  . The one in bold are extras, need to check them out. 

How many days do you rest in a week? What do you do on Day 4, 5, 6 and 7?

I'm trying to follow Jay Cutler's training program. 

Day 1, 2, 3 and 4 workout, Day 5 rest, Day 6 repeat Day 1 exercises. And day 7 rest day?

I'm thinking of for Day 5 and 7, I'll just go swimming and jogging. Day 1, 2, 3 and 4 can only do swimming.

You usually workout in the evening or at night? I go to bed pretty early at 11pm, latest 12am. I wake up early at 7:30am or 8am. I need to re-arrange my timetable again.

Another question for Pre-workout, let say your training is at 1pm, what time do you eat usually?

I see. Fuhhh didn't know Yoga is more effective than doing crunches. Regarding the whey, the other day I went to this GNC in Mid Valley, they have quite a number of selections to choose from, I didn't ask for price because I just look see look see only. Those bottles are damn huge, price also very wonderful for sure. What whey are you having, price?

Btw, do you know how much a matress cost? Not for Yoga, I wanna do damn alot of Abs exercise at home.   

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Added on February 7, 2007, 10:43 pm

Missed your post earlier. 

I suck at freestyle, need more practice, last time can but now I do froggie style most of the time.

Butterfly style still ok. 

Butterfly IMHO is more tiring than freestyle. Cause you move so little with big jumps. Freestyle is tiring to me due to leg flippin factor

What do you mean muscle does not float? 

Swimming also can be thin wan mar, i go swimming on Tues, Wed, Thurs, Fri and Sat.

I swim around 2 hours, and I do 400m x 40laps - 50laps. I rest only less than 5 minutes then continue, I don't waste time. The pool I go to is the one like what you see on TV, but is only 4feet deep. This kind of pool can only concentrate. Those small pools can't swim properly one.

Man..I never seen such a nice diet before...can eat what u love + muscle gain and fat loss....T_T sob sob...

I dare not touch anymore fast food especially McD and KFC, if I eat any set of that, need to go jogging for a month to burn those.     

The Coke itself already... ZOMFG! 

I think once in blue moon ok lare without the Coke, but for me I tegas tak mau.   

In Keto you can eat the skin but not the delicious fried tepung, so had to 'clean' the tepung.. hahaha even suckier isnt it? No mashed potato, no wedges, no non-diet soft drink.

For McD - no bun and fries & non-diet soft drink too.

For everyday life - no fruits, no chap fan, no fruit juice, no milk, no pasta. Only certain veges allowed & u hv to take fibre supplement.

Keto is less depressing than low-fat. Because there are sugar-replacements (I use Splenda) but there are no replacements for creamy goodness

Do whatever works for you. Keto works marvellously for me mainly because I'm insulin resistant and cant lose weight eventho I take less calorie a day on normal low-fat diet.

Wednesday, 28th February 2007

Workouts

Rippetoe Set A - Week 1, Day 1

Meals & Supplements

9:00am
- whey
- 3 tbsp whipped cream
- 1 x Multivitamin, CoQ-10, Psyllium Husk

1:00am
- two whole eggs (scrambled)
- 1 pc beef bacon + 4 pcs pepperoni
- 1/2 tbsp butter

1:30pm
- Spicy BBQ chicken
- 3 cups lettuce
- 1 tbsp Parmesan cheese
- 1 serving of Honey Mustard dressing

Things
- Rippetoe today! Yay!

Aie o_O

If you're on Rippetoe then your poundages should look like this :
Deadlift > Squat > Bench Press > Pendlay Row > Military Press

Anyhoo listen to your body. A screwed back is not fun.

hehe thanks  mm next update will be on monday, 40th rippetoe session ftw!

once it reaches 100 sessions I'll start cutting and get mah 6packs.

clean cardio aka bar complex aka the bear since jogging is too boring for me. Since I have muscles already cutting will be a breeze and I wont need to do it everyday.

but will be doing cardio until I reach 50 sessions for ze photoshoot

I almost pengsan squatting yesterday.
Next attempt should be 45kg (99lbs) so am going to get a lot of rest.
Next workout is tomorrow night

You like competition dontcha

Dont add plates cause you wanna compete with me - a screwed back aint fun

sigh, in lyn horny nerds are everywhere.