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

hai chris would u like to try liquid egg whites?

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

You do NOT, absolutely do not need BCAA's on cardio days.

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

Date: 07-03-2012 Wednesday

Diet :

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

1230 - 2pcs bread + 1 can tuna mayo light + 15 blueberries + 2 cherry tomatoes + few sticks of cucumber

2000 - 1/2 large cucumber + 1 small carrot + 1 celery + 1 hard boil egg

2115 - McD double cheese burger + some fries + some coke light

Note:
Not feeling well, down with flu and sore throat and was experiencing light headed in the evening. Thus the McD.

Date: 08-03-2012 Thursday

Diet :

0800 - 1 cap fish oil

1230 - 15 blueberries + 3 small carrots + 5 tomatoes + 1 celery + 2 hard boil egg whites + 2 tbsp peanut butter

1600 - 2 pcs bread + peanut butter

1930 - 3pcs salmon sashimi + 6pcs sushi + 2pcs agedeshi tofu + matcha parfait

That's really little.
Still not feeling well?

Date: 10-03-2012 Friday

Cardio - Bicycle
Duration - 30 mins

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

Side plank 60secs x 3

Diet :

0730 - 1 cap fish oil + 1 cup milo + fried mee and meehon + 1 sunny side up

1300 - Fried wanton noodle with seafood

1400 - 1 apple

1900 - 2 hard boil egg white + 1.5 small carrot + 1 celery + 5 cherry tomatoes

2200 - 12oz low fat milk + 3pcs sushi + 2 handful of grapes