Date : 25-10-2007 Thursday

Run 15 mins
Speed : 6.5 - 9.5

Squats
1 x 8 x bodyweight
1 x 5 x 45.0lbs (bar)
1 x 5 x 50.0lbs
1 x 5 x 60.0lbs
3 x 5 x 65.0lbs

DL
1 x 5 x 65.0lbs
1 x 5 x 70.0lbs
1 x 5 x 80.0lbs

Lats Pull Down
1 x 10 x 19
3 x 5 x 26

HIIT
4 mins jog, 1 min run x 4
speed : jog = 7.0, run = 11.0

Diet :
0800 - 1 glass of milk + 3 tbsp of oats and 1 cap of fish oil

1145 - 1 can of teriyaki tuna
[attachmentid=317763]
my supply for the week perhaps

1300 - salad i added some thousand island (couldn't resist)
[attachmentid=317764]

Salad i prepared for 3 - 4 days perhaps
[attachmentid=317759]

1600 - 3tbsp of oats + instant mushroom soup

2000 - "lok lok" took some meatballs, fishballs, kangkung, century egg and cockles and 1 cap of fish oil

sip of milk approximately every 2 hours

Note :
1) Cut my finger real deep when preparing the salad
2) Squat was pretty hard today