Date: 12-01-2008 Saturday

Bench Press
1 x 5 x 45.0lbs (bars only)
3 x 5 x 50.0lbs

Squat
1 x 5 x 45.0lbs (bars only)
1 x 5 x 55.0lbs
2 x 5 x 65.0lbs
1 x 5 x 70.0lbs

Deadlift
1 x 5 x 65.0lbs

Shoulder Press
3 x 5 x 15.0lbs (each side)

Lats Pull Down
3 x 10 x 26

Cable Pull Down
3 x 10 x 10

Abs Crunch
3 x 15 x 50

Hanging Leg Raise
2 x 12 x bodyweight

Leg Raise
1 x 12 x bodyweight

HIIT
1 mins jog, 1 min run x 7
speed : jog = 8.5, run = 11.0

Diet :

0930 - Cranberry Almond Crunch Cereal only

1400 - Miso Soup Ramen + Peel Fresh Cranberry and Aloe juice

1700 - Amos Famous Cookies 

2100 - Mihoon + Lamb + Some Fried Stuff + Few Gulp of Beer + Papaya

2300 - Fruit Rojak + Few Sip of Vodka and Pepsi Max

Note :

Supprisingly todays HIIT was not tiring nor exhausting  I wonder why

Date: 28-04-2008 Monday

0800 - 1 glass of cam ice + 1 char siew pau + 1 tau sar pau

1000 - 1 bowl of 'guai lin gou'

1300 - 1 double cheese chicken burger + fries + pepsi 

1500 - shared a piece of cake with my bro

2000 - some rice + fish + vege + fruits

2230 - 'alot' of dried sotong