Liez here...People said I lies around, Sometimes I do, others I don't... A joker in nature who creates laughters around so the community can smile at most of the time, a student in ATC and a teacher in few music schools. But like most of the teenagers, having problem with own's body and wishes to work it out.

Personal informations:
Name: vincent (everyone just called me Liez)
Gender: Male
Height: 178cm
Weight: 70kg
Occupation: Student/ music teacher


Current Diet info & Stat & PRs

breakfast-Tuna + 2 egg w/out yolk
lunch- mixed food containes veges and meats
dinner-mixed food containes veges and meats

Daily work out:-
Morning (6.00-7.00) for one hour duration:
1)30 push ups and 20 for every 5 minutes
2)20 sit ups and 10 for every 5 minutes
3)20 squats with 10 kg and 10 for every 5 minutes
4)bench press with 10kg both side 20 times and 20for every 5 minutes
5)20 times of 10kgs each side lift and 20 times for evry 5 minutes

2007 main aims:-
1) 50 full push ups- Stamina,Strength & Endurance
2) having a 6 pads as an exchange of current tummy - Strength

Er...As long as it is still time in the hour... I will tried to do the stuffs in cycle.


meaning 10 times with 10kgs for every 5 minutes...Lol. 10 sets is depens whether the whole set of my daily routine will takes more than 5 minutes.

I got some questions:
1)do potatoes help in body building?
2)wad u guys normally take for lunch and dinner?
3) when doing squat...do u bend both knee??? or do suqat in different ways?
4) I do bench press qith a sit up mechanism...in other words.. this is how a sit up chair looks like ( \) so u see??? from \ this point... I place my head at the upper part of the chair...wanna ask..wii it hurt me??? by doing bench press with sit up chair?

Thanks alot, bro...

u r ATC else well???Lol...Nice to meet u...ATC a levels here.

Tuesday:- 25/3/2008

Aerobic exercise: 30minutes jog

failed to do so coz stomach ache on the 2nd kilometre

Meals:-
8.00- whole meal pao (yam filling)+ 1 packet of soyabean milk
11.30- whole meal pao(sweet potato filling) + 1 packet of soyabean milk
2.30- 4 egg white + 1 whole egg + 1 piece of chicken breast
5-salad
8- salad + apple

3 portions of protein (2 soybean milk , 5 egg white + 1 egg yolk, 1 piece of chicken breast)
2 whle meal pao
2 portions of veges

question: wads de difference using heavy weights and reduce reps compared to lighter weights with more reps?

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Added on March 26, 2008, 10:04 amwednesday:- 26/3/08 6.30am-7.20am
Lower body weight training

Quads- DUmbell squats (2X10kgs)

5 sets (started with 10 reps, follow by 14, 18, 20 and another 20)

Hamstrings - Dumbell lunges (2x 10kgs)

2 sets of 10 reps for each legs

calves- Angle calf raise (2X10kgs)

4 (started with 10 reps, follow by 12, 14, 20)

Abs (failed to do coz stomach is still aching)

meal prepared

8.00 - 1 whole meal pao + 1 packet of soya bean milk

11.00- steam chicken with 3 egg white 1 egg yolk

3.00- 1 wholemeal pao + 1 packet of soyabean milk

6.00- steam chicken with 3 egg white and 1 egg yolk

9- salad + apple

This post has been edited by liez: Mar 26 2008, 10:04 AM