i dont want spend so much on supplements T.T all my supplement is those dented tubs or ppl sell back to me 1.

his way same as Milos....hook style...

Chow

Haha ic ic. Nice eh his motion...so smooth. I think my brother in law Harbinger glove screwed my grip a little asd the finger part had some rubber or plastic which made me couldn't get a comfortable grip on the bar for pulldown. Also I went too heavy for a better form/motion.

Shall correct it during this Saturday =)

And... I did a mistake...it should be Back and Shoulder..and not Back and Legs on the same day

back and legs on same day you'll DIE
if you survive means you're not doing heavy enough


Chow

I get the picture

27.05.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + pork chops + eggs with onions + cucumers + tomatoes
1 cup of milo

12.00pm
Lunch
2 Sandwiches: Same content as breakfast

5.30pm
1 packet of biscuits with cream...Munchies i think.
Half a cup of milo

6.50pm
Jogged 2KM. Damn....really gotta train if not I think 5KM pun susah...

I'll rest for 10mins ...shower then I'll take my protein shake(Low fat milk from Dutch Lady + 2 scoops of whey)

Dinner
Rice, "lor bak<== black sauce pork..hehe for those who know" and veg.

28.05.2008

8.20am
Breakfast
Noodles: Broadnoodles + fishcakes + meat...pork I think. and some cabbage

12.00pm
Lunch
Noodles: Same as breakfast + 1 fried egg.

4.30pm
4 Pieces of biscuits + 1 cup of milo

7.00pm
Jogged 2KM@ 14' 36" Damnnit..yesterday was 14' 22"

I'll rest for 10mins ...shower then I'll take my protein shake(Low fat milk from Dutch Lady + 2 scoops of whey)

Dinner
The Usual....


Update: Grandma is back I'm free from cooking yay!

Since I ain't going to gym anymore...I'll be working with my dumbbells and my workout bench at home. Just incase anyone would like to know what I'm doing or WILL be doing...here is the list of my routine...modified from Darklight's suggestion for dumbbells usage haha.

Once again, thanks darklight and everyone else for their previous inputs. Realistically, which days doesn't matter but...at least the muscle group matters to me...

Monday: Back/Triceps/Abs
Back
- DB Deadlift
- Wide Grip Lat Pulldowns
- Seated Cable Rows
- Middle Back Shrugs
- Pullovers

Triceps
- Skullcrushers
- One Arm Triceps Extension
- Seated Triceps Press
- Lying Tricep Extension
- One Arm Pronated Dumbbell Triceps Extension
- One Arm Supinated Dumbbell Triceps Extension
- Bench Dips


Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds


Wednesday: Chest/Biceps/Abs
Chest
- Around The World
- DB Bench Press
- DB Decline Bench Press
- DB Flyes
- Decline DB flyes
- Incline DB flyes
- Hammer Grip Incline DB Bench Press
- Push Ups

Biceps
- Bicep Curls
- Alternate Bicep Curl
- Prone Incline Curl
- Alternate Hammer Curl
- Alternate Incline dumbbell Curl
- Concentration Curl
- Cross body Hammer Curl


Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds



Friday: Legs/Shoulders
Legs
- DB Rear Lunge
- DB Squat
- DB Step Up
- Iron Cross.

Shoulder

Anterior Deltoid
- Arnold Press
- Shoulder Press
- Front raise(swing front)
- Shrugs

Lateral Deltoid
-Upright Row (pull up)
-Dumbbell Raise (Pull up, elbows side)

Posterior Deltoid
-Lying Rear Delt Row ( Like bench press but body is facing downwards on bench)
-Lyring Rear Delt Raise ( Like chestfly but body is facing downwards on bench)

Short update =

I m getting lazier

30.05.2008[SIZE=7]

Workout

Shoulder

Anterior Deltoid
- Arnold Press
- Shoulder Press
- Front raise(swing front)
- Shrugs

Lateral Deltoid
-Upright Row (pull up)
-Dumbbell Raise (Pull up, elbows side)

Posterior Deltoid
-Lying Rear Delt Row
-Lyring Rear Delt Raise


Did pure shoulders yesterday.

Will rest for today..Saturday.....did my office work in the morning...when i woke up...haha..so semangat..haven't even brushed my teeth..EARLIER lah.. =.=

Programming...aih

31.05.2008
was at my gf's place since Noon....

about 6.00pm
Jogged for about 20mins around the park.

Dinner
Dinner was some home cooked fried chicken Jagung soup with some herbs
Brown Rice and veggies



This post has been edited by metalfreak: Jun 2 2008, 05:29 PM

Guys...wanna ask something about supper..

I won't say I'm all strict in food but sometimes when i get supper

Its mee goreng + kambing + telur mata kerbau or 2 Ramli burgers


Which one is better? I know both are bad but...sometimes I'm just hungry lol

i'd say.. NONE! try not to eat carbs at night. go for eggs/peanut butter/any nuts/vegies. usually i blend a shake of whey, 2 eggs and some peanut butter, sure full throughout the night and no cooking needed

but if really no choice, go for the mee goreng i guess.. i always had something against ramli burgers

This post has been edited by kege: Jun 2 2008, 09:34 PM

No..I'd say just take the telur mata kerbau and skip the rest. Kambing...depends on how it's cooked.

This post has been edited by yeeck: Jun 2 2008, 10:04 PM

Alright bros! thanks for the comments.

I'll stick to a protein shake then. always feels nice and full after drinking... but sometimes..may be once a month..I'll indulge in my mee goreng kambing + telur mata kerbau

I'm gonna get my 4th tub soon

I have decided to train hard for this 22.7KM Adidas King Of The Road.
used Runner's World as a training tool.





I will be going back to Sitawan this weekend though but I WILL DEFINITELY RUN while over there.

It will be tough but I'm willing to train for this run.

03.06.2008

8.30am
Breakfast:
1 bak chang
1 piece of wholemeal bread + chicken breast + tomatoes

12.00pm
Lunch
2 Sandwiches: Wholemealbread + chicken breast + tomatoes
1 cup of coffee

4.30pm
Tea
3 pieces of biscuits...I think I should have taken more

6.20 - 6.40pm
Slept forawhile

7.00pm
Ran 3KM clocked at 21' 20"

7.45pm
Took my protein shake.

Week 2 of training

09.07.2008
Ran 3KM

10.07.2008
Rested

11.07.2008
Speed works 2 X <Don't know the distance> but it was uphill....was tough.

12.07.2008
Rested

13.07.2008
I was at my gf's place. Don't know the distance of 1 complete round of the park but ran for a good 30mins

14.07.2008
This long run was sort of replaced on Friday as I am busy for Saturday.


Monday to Friday's lunch was pretty clean.

Wholemeal bread + either Tuna or chicken breast meat with some cucumer and tomatoes.

I plan to do some weights tomorrow It has been awhile hahaha....and...my whey is finishing

This post has been edited by metalfreak: Jun 14 2008, 11:45 PM

15.07.2008
Workout

Chest
- DB Bench Press
- DB Flyes


Biceps
- Bicep Curls
- Alternate Bicep Curl
- Alternate Hammer Curl
- Hammer Curl


Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 15 seconds

Minor update

Once again, I don't know the distance I ran but I felt my pace was pretty good and consistent today. Ran for a good 40mins

5.7KM if i do my usual 1KM@7mins...but nevermind that. Felt good anyway

Week 3 of training

17.06.2008

8.20am
Breakfast
1 Sandwich: Wholemeal bread + butter + marmalade jam
1 cup of coffee + 1 scoop of milk powder

12.00pm
Lunch
Nasi lemak + daging + 1 fried egg
1 cup of coffee

4.30pm
6 pieces of biscuits
1 Cup of Milo

6.30pm
Ran 3KM Clocked at 20' 50"

7.20pm
Took my protein shake.


OMFG my whey HABIS! not even 1 scoop and a half. GONE....


I'm getting my 4th tub from Rey tonight. Still 1 of the best price around!

Hi, who is Rey? What type of whey r u getting?

I am fade up with Horley ICE Whey, want to change after finish remaining (~300g).

---

Added on June 17, 2008, 9:20 pmWhere you get this program??

This post has been edited by toto4d: Jun 17 2008, 09:20 PM