Date: 09-02-2012 Thursday

Cardio -Bicycle
Duration - 45 mins

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Decline sit up 20 x 3

Push up
10 x 3 x bodyweight

Diet :

0800 - 1.0tbsp davidoff espresso

1230 - fried chicken chop with mushroom gravy + fries + lime juice

1330 - 2 hard boil egg white

2100 - 1 carrot + 4 cherry tomatoes

2120 - 3pcs meat ball + uncle bob fried chicken + 1/2 cheese sausage + 12oz Devondale smart plus milk

Date: 10-02-2012 Friday

Bench press
10 x 1 x 45.0lbs
8 x 1 x 65.0lbs
5 x 3 x 75.0lbs

Close grip lats pull down
10 x 3 x 60.0lbs

Wide grip lats pull down
10 x 3 x 50.0lbs

Low row
10 x 3 x 50.0lbs

Triceps pull down
10 x 3 x 30.0lbs

Front dumbell raise
5 x 3 x 15.0lbs (each hand)

Dumbell alternate bicep curl
5 x 3 x 15.0lbs (each hand)

Abs roll out 15 x 3
Lying leg raise 10 x 3
Scissor kick 10 x 3

Diet :

0800 - 1.5tbsp davidoff espresso

1330 - little rice + fried drumstick + 1 serving cauliflower + fish paste in sweet and sour sauce

1415 - 2 hard boil egg white

2030 - 2 carrots + 5 cherry tomatoes

2130 - 12oz Devondale fat free milk + 4 fried fish ball + 5 fried wonton + 5 fried breaded chicken ball

Date: 13-02-2012 Monday

Deadlift
10 x 1 x 45.0lbs
5 x 1 x 65.0lbs
5 x 1 x 75.0lbs
5 x 3 x 80.0lbs

Squat
10 x 1 x 50.0lbs
5 x 1 x 70.0lbs
5 x 1 x 90.0lbs
5 x 3 x 100.0lbs

Sumo squat
5 x 3 x 50.0lbs

Leg extension
10 x 3 x 40.0lbs

Leg press
1 x 20 x 100.0lbs
1 x 20 x 120.0lbs
1 x 20 x 140.0lbs
1 x 20 x 160.0lbs

Diet:

0800 - 1.5tbsp davidoff espresso

1230 - little rice + 2pcs luncheon meat + 2 serving of char siew + 1 serving of siew yok + sambal brinjal + celery

1945 - 2 egg whites + tuna in water with cayenne pepper

2030 - chocolate corneto mcflurry

Date: 14-02-2012 Tuesday

Cardio - Eliptical
Duration - 45 mins

Leg raise pike 15 x 3
Leg raise tuck 15 x 3
Flat bench sit up 30 x 3

Push up
10 x 3 x bodyweight

Diet :

0800 - 1.5tbsp davidoff espresso

1300 - Maggi goreng double with sausage + barley

1945 - 2 egg whites + 1 apple

2045 - Pepper lunch rib eye steak + corn + 1 egg + black coffee

Date: 15-02-2012 Wednesday

Bench press
10 x 1 x 45.0lbs
8 x 1 x 65.0lbs
5 x 1 x 75.0lbs
5 x 1 x 80.0lbs

Shoulder press
10 x 3 x 30.0lbs

Close grip lats pull down
10 x 3 x 60.0lbs

Wide grip lats pull down
10 x 3 x 50.0lbs

Low row
10 x 3 x 50.0lbs

Triceps pull down
10 x 3 x 30.0lbs

Front dumbell raise
5 x 3 x 15.0lbs (each hand)

Dumbell alternate bicep curl
5 x 3 x 15.0lbs (each hand)

Hanging leg raise
10 x 3

Diet:

0800 - 1.5tbsp davidoff espresso

1245 - butter and cheese naan + tandori chicken breast + lime juice

2000 - 2 egg whites + tuna in water with cayenne pepper + 1 carrot

2100 - fruit rojak + grilled bean curd with cucumber and rojak sauce

2130 - 12oz devondale high calcium reduced milk

Date: 16-02-2012 Thursday

Cardio
Duration - 30 mins
Speed - 8.0
Incline - 2 to 4

Plank - 60 secs x 3
Side plank - 60 secs x 3

Diet:

0800 - 1.5tbsp davidoff espresso

1245 - charboil chicken salad with bacon in ranch + nachos with cheese and tomato puree

1345 - gongcha signature green tea with white pearls, no sugar

2000 - 2 egg white + 2 carrots

2130 - fruit rojak + 12oz devondale semi skim milk + 1 small slice of butter cake

Date: 18-02-2012 Friday

Squat
10 x 1 x 50.0lbs
5 x 1 x 70.0lbs
5 x 1 x 90.0lbs
5 x 3 x 110.0lbs

Sumo squat
5 x 1 x 50.0lbs
5 x 3 x 55.0lbs

Leg extension
10 x 3 x 40.0lbs

Leg press
1 x 20 x 110.0lbs
1 x 20 x 130.0lbs
1 x 20 x 150.0lbs
1 x 20 x 160.0lbs

Diet:

0800 - 1.5tbsp davidoff espresso

1300 - secret recipe beef stew + fries + steamed cauliflower and carrots

1945 - 2 hard boil egg white

2030 - 1 carrot + 2 medium size tomatoes

2100 - bak kut teh + little rice + chinese tea

Date: 20-02-2012 Monday

Squat
8 x 1 x 70.0lbs
5 x 1 x 90.0lbs
5 x 3 x 110.0lbs

Sumo squat
5 x 3 x 55.0lbs

Leg extension
10 x 3 x 40.0lbs

Leg press
1 x 20 x 120.0lbs
1 x 20 x 150.0lbs
1 x 20 x 160.0lbs

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Decline sit up 30 x 3

Diet:

0800 - 1.5tbsp davidoff espresso + 1 cap fish oil

1245 - fried chicken chop + fries + coleslaw + 1/2 9" hawaiian pizza

1830 - Xtend BCAA

2000 - 2 hard boil egg white + 1.5 medium size carrot + 2 medium size tomatoes

2100 - 12oz devondale skimmed milk + 1tbsp waitrose peanut butter + 1 cap fish oil

Date: 21-02-2012 Tuesday

Cardio - Eliptical
Duration - 45 mins

Diet :

0800 - 1.5tbsp davidoff espresso + 1 cap fish oil

1300 - McD quarter pounder + 6pcs nuggets

1400 - Gongcha signature green tea with white pearls, no sugar

1800 - Xtend BCAA

1945 - 2 hard boil egg white + 1 can tuna in water with cayenne pepper

2030 - 2 small size carrot + 1 celery

2100 - 1tbsp waitrose peanut butter + 1 cap fish oil

Date: 22-02-2012 Wednesday

Bench press
10 x 1 x 45.0lbs
8 x 1 x 65.0lbs
5 x 1 x 75.0lbs
5 x 3 x 80.0lbs

Deadlift
8 x 1 x 65.0lbs
5 x 1 x 80.0lbs

Shoulder press
10 x 3 x 30.0lbs

Dumbell shoulder press
5 x 3 x 15.0lbs (each hand)

Front dumbell raise
5 x 3 x 15.0lbs (each hand)

Diet :

0800 - 1.5tbsp davidoff espresso + 1 cap fish oil

1300 - 6 fried sweet potato balls + 3/4 rice + sweet and sour fish fillet and omelette + long beans + bean curd

1800 - Xtend BCAA

1945 - 2 hard boil egg white

2030 - 2 small size carrot + 1 celery

2100 - 1 can tuna in water with cayenne pepper + some fried chicken breast + lime juice + 1 cap fish oil

Date: 23-02-2012 Thursday

Cardio - Eliptical
Duration - 45 mins

Abs roll out 20 x 3
Lying leg raise 20 x 3
Scissor kick 20 x 3

Diet :

0800 - 1.5tbsp davidoff espresso + 1 cap fish oil

1245 - little rice + kangkung belacan + 2pcs luncheon meat + 2 serving of charsiew + sambal ikan bilis

1330 - magnum chocolate truffles

1800 - Xtend BCAA

1945 - 2 hard boil egg whites

2015 - 1.5 large carrot + 1 celery

2100 - 8oz organice unsweetened almond milk + uncle bob fried chicken + fruit rojak + 1 cap fish oil

Date: 24-02-2012 Friday

Bench press
10 x 1 x 45.0lbs
8 x 5 x 65.0lbs

Deadlift
8 x 1 x 65.0lbs

Military press
8 x 3 x 45.0lbs

Dumbell shoulder press
5 x 3 x 15.0lbs (each hand)

Front dumbell raise
5 x 3 x 15.0lbs (each hand)

Dumbell bicep curl
5 x 3 x 15.0lbs (each hand)

Close grip lats pull down
10 x 3 x 60.0lbs

Wide grip lats pull down
10 x 3 x 40.0lbs

Low row
10 x 3 x 60.0lbs

Triceps pull down
10 x 3 x 30.0lbs

Diet :

0800 - 3 shots illy espresso, 8oz water + 1 cap fish oil

1245 - large mamak rojak + 1pc fried chicken

2000 - 2 hard boil egg white + 1.5 carrot + 1 celery

2130 - fried fishball + fried wantan + fried yam with mayo + A&W diet

2230 - whole bag of tamago boro (japanese eggball cookies) 400kcal++

Noted with thanks... lucky you picked it up fast

Date: 27-02-2012 Monday

Squat
10 x 1 x 50.0lbs
5 x 1 x 90.0lbs
5 x 3 x 110.0lbs

Sumo squat
5 x 3 x 60.0lbs

Barbell lunges
5 x 3 x 60.0lbs

Leg extension
10 x 3 x 40.0lbs

Leg press
1 x 20 x 120.0lbs
1 x 20 x 150.0lbs
1 x 20 x 160.0lbs

Diet:

0800 - 3 shots illy espresso, 8oz water + 1 cap fish oil

1300 - 2 sunny side up + 2 carrots + 1 celery + 1 apple + 1 sweet potato in ginger soup

1700 -Xtend BCAA

2000 - 1/2 choc molten lava + 1/4 pork chop + some spagetti carbonara + 2 slices of pizza + 1/2 cup orange juice

2100 - choc banana milkshake + 1/2 lemon meringue pie + date pudding with vanilla ice cream

This post has been edited by ChrisGirl: Feb 28 2012, 12:46 PM

Date: 28-02-2012 Tuesday

Cardio - Bicycle
Duration - 45 mins

Abs roll out 20 x 3
Lying leg raise 20 x 3
Scissor kick 20 x 3

Diet :

0800 - 3 shots illy espresso, 8oz water + 1 cap fish oil

1300 - 2 hard boil eggs + 2 carrots + 2 celery + 2 small cucumber + 6 cherry tomatoes + 1 apple

1715 - vitagen less sugar + 1 small pack of chipsmore

2000 - 1 carrot + 1 celery + 5 cherry tomatoes

2030 - fish ball noodle

This post has been edited by ChrisGirl: Feb 29 2012, 08:27 AM

Date: 29-02-2012 Wednesday

Bench press
10 x 1 x 45.0lbs
5 x 1 x 65.0lbs
5 x 3 x 80.0lbs (failed the last rep on last set)

Military press
8 x 3 x 45.0lbs

Dumbell shoulder press
5 x 3 x 15.0lbs (each hand)

Machine shoulder press
5 x 3 x 30.0lbs

Front dumbell raise
5 x 3 x 10.0lbs (each hand)
5 x 1 x 15.0lbs (each hand)

Dumbell bicep curl
5 x 3 x 15.0lbs (each hand)

Close grip lats pull down
10 x 3 x 60.0lbs

Push up
10 x 3 x bodyweight

Diet :

0800 - 1 cap fish oil

1300 - hainanese chicken rice + roasted chicken breast

1430 - magnum ice cream

2000 - 2 hard boil egg white + 1 can tuna in water with cayenne pepper + 1 cucumber + 1 celery + 1/2 carrot + 6 cherry tomatoes

2100 - Xtend BCAA

Date: 01-03-2012 Thursday

Cardio - Bicycle
Duration - 45 mins

Leg raise pike 10 x 3
Leg raise tuck 10 x 3
Crunches 30 x 3

Push up 10 x 3

Diet :

0800 - 1 cap fish oil

1300 - Nandos Peri chicken breast + peri chips + coleslaw

1400 - Gongcha lemon juice with ai yu jelly and white pearls, no sugar

1700 - 1 pear

1930 - 2 egg white + 1 large carrot + 1 celery

2100 - fried prawns, fish, chicken, wedges + 1 pork sausage

Date: 02-03-2012 Friday

Deadlift
8 x 1 x 65.0lbs
5 x 1 x 75.0lbs

Good Morning
5 x 3 x 45.0lbs

Close grip lats pull down
10 x 3 x 60.0lbs

Wide grip lats pull down
10 x 3 x 50.0lbs

Low row
10 x 3 x 50.0lbs

Triceps pull down
10 x 3 x 30.0lbs

HIIT
Duration - 20 mins
Run Speed - 10.0 (1 min x 9)
Jog Speed - 8.0 (1min x 9)
Incline - 0

Diet :

0800 - 1 cap fish oil

1230 - 1 apple

1300 - chicken chop + coleslaw + radish soup

1730 - Xtend BCAA

1930 - 2 hard boil egg white + 1 carrot + 5 cherry tomatoes + 1 can tuna mayo light

Date: 05-03-2012 Monday

Cardio
Duration - 45 mins
Speed - 8.0
Incline - 2

Diet :

0800 - 3 shots illy espresso, 8oz water + cap fish oil

1230 - 10 blue berries + 1 can tuna in water with balsamic vinegar + 1/2 large carrot + 1 apple + 2tbsp peanut butter

1730 - 1 hard boil egg + 1 hard boil egg white + 1tbsp peanut butter

2000 - 1 large carrot

2115 - 12oz low fat milk + 1pc bread + 1pc cheddar cheese + chicken floss

Date: 06-03-2012 Tuesday

Cardio - Eliptical
Duration - 30 mins

Abs roll out 20 x 3
Lying leg raise 20 x 3
Scissor kick 20 x 3

Diet :

0800 - 3 shots illy espresso, 8oz water + 1 cap fish oil

1245 - Rojak mamak + fried chicken breast + teh tarik + horlicks

1400 - 5 blueberries

1730 - 10 blueberries

1930 - 2 hard boil egg whites

2000 - 1.5 small sized carrot + 1/2 red capsicum

2130 - 12oz low fat milk + 1pc bread + 1pc cheddar cheese + chicken floss + 1 cap fish oil