02.04.2009

9.45am
Breakfast
1 Sandwich: normal white bread + chicken breast
1 cup of coffee

12.45pm
2 Sandwiches: Normal white bread, chicken breasts and cheese.
1 cup of tea.

4.30pm
Chicken rice ..(chicken breast)
1 cup of tea.

6.05pm
Workout
Today: Chest, Biceps and abs
Warm up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk


Biceps
Bicep curls
Warm up
1 X 10 X 7.5KG

Worksets
1 X 10 X 9KG
2 X 5 X 10KG
1 X 10 X 9KG

Alternate bicep curls
1 X 10 X 9KG

Alternate hammer curls
1 X 10 X 9KG

Hammer curls
1 X 10 X 9KG

Seated bicep curl
1 X 10 X 7.5KG

Concentration Curl
2 X 7 X 7.5KG

Chest

Bench press
3 X 10 X 10KG

Incline bench press
3 X 10 X 10KG

Chest Fly
3 X 10 X 9KG

Incline Chest fly
3 X 10 X 9KG

Pushups
2 X 5 X BW (bars)

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 30 seconds
-Side Bridge 15 seconds each side.

7.18pm
Took my protein shake: 10ounces of water + 2 scoops of whey

Later
Dinner
Rice, meat and veg.

Now ure EATING i saw ur first thread, its lack of protiens and Complex carbs..now its considered ok keep up the good work bro..

Thanks bro

Its been awhile since u've been here. welcome back.

05.04.2009

11.20am
Brunch - after church mah


Bought 2 Plain roti canai + 1 egg i cooked from home + 3 pieces of chicken breast
1 cup of coffee

4.10pm
Pre workout meal


Ham, rice, some mee hoon
1 cup of coffee

5.30pm
Workout

Warm up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Today: Shoulders and abit of triceps

Anterior Deltoid
Arnold Press
1 X 10 X 9KG
2 X 5 X 9KG

Shoulder Press
3 X 10 X 9KG

Front Raise ( 4 way Variation )
3 X 3 X 6.5KG <= increase from 5KG to 6.5KG.

Lateral Deltoid
Upright Row
1 X 10 X 9KG
2 X 10 X 10KG

Dumbbell Raise
3 X 10 X 10KG.

Posterior Deltoid
Rear Delt Raise
3 X 10 X 6.5KG

Traps
Shrugs
1 X 10 X 10KG
2 X 15 X 10KG

Triceps
Tricep Dip
2 X 10 X BW

6.30pm
Took my protein shake: 10 ounces of water + 2 scoops of ONs

7.15pm
Dinner

10.40
Took my protein shake: 10 ounces of low fat milk + 2 scoops of ON

This post has been edited by metalfreak: Apr 5 2009, 10:53 PM

07.04.2009

9.45am
Breakfast
1 Slice of bread + peanut butter
1 cup of coffee

12.30pm
Lunch

Rice, some eggs, chicken breast and beef
1 cup of tea


4.30pm

2 slices of wholemeal bread + Some rice, some eggs, chicken breast and beef
1 cup of coffee

6.30pm
Workout
Today: Chest, Biceps and abs
Warm up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk


Biceps
Bicep curls
Warm up
1 X 10 X 7.5KG

Worksets
1 X 10 X 9KG
4 X 5 X 10KG

Alternate bicep curls
1 X 10 X 9KG

Alternate hammer curls
1 X 10 X 9KG

Hammer curls
1 X 10 X 9KG

Seated bicep curl
1 X 10 X 9KG

Concentration Curl
1 X 5 X 9KG

Chest

Bench press
3 X 10 X 10KG

Incline bench press
3 X 10 X 10KG

Chest Fly
3 X 10 X 9KG

Incline Chest fly
3 X 10 X 9KG

Pushups
1 X 10 X BW (bars)
1 X 7 X BW (bars)

Abs
-10 floor abs crunch
-10 side oblique crunch each side
-10 90-Degree abs crunch
-10 Reverse Crunch
-10 Straight Leg floor ab crunch
-Front Body Bridge for 30 seconds
-Side Bridge 15 seconds each side.

7.50pm
Took my protein shake: 10ounces of water + 2 scoops of whey

Later
Dinner

Eh...I dunno why but i notice my forearms......







Is it okay?

---

Added on April 7, 2009, 8:02 pmHhhm..weird...in pictures macam not so teruk...but when I was curling...my forearms....those veins? macam damn high pressure...takut sial.

This post has been edited by metalfreak: Apr 7 2009, 08:03 PM

09.04.2009

4.30pm
Workout

Warm up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Today: Shoulders

Anterior Deltoid
Arnold Press
3 X 10 X 7.5KG

Shoulder Press
1 X 10 X 9KG
2 X 10 X 10KG

Front Raise ( 4 way Variation )
3 X 3 X 6.5KG

Lateral Deltoid
Upright Row
3 X 10 X 10KG

Dumbbell Raise
3 X 10 X 10KG.

Posterior Deltoid
Rear Delt Raise
3 X 10 X 6.5KG

Traps
Shrugs
3 X 15 X 10KG


5.40pm
Took my protein shake: 10 ounces of water + 2 scoops of ONs

6.45pm
Dinner

10.30pm
Took my protein shake: 10 ounces of low fat milk + 2 scoops of ON

This post has been edited by metalfreak: Apr 9 2009, 10:22 PM

try to have at least 1.5 to 2 x of ur body weight as ur daily protein intake, especially during ur workout day.. this will ensure sufficient protein intake for muscle recovery and muscle breakdown prevention..
peace.

Thanks for the tip. I'll try to incorporate it.

13.04.2009

Am currently on Holiday at Legend Water Chalet at PD

Luckily....ada mini gym

9.15am
Breakfast
BUFFET!
1st serving:
Chinese Fried Rice, Pasta with tomato bolognese sauce, 2 Sausages, a few slices of Ham, baked beans, omelette, scrambled eggs

2nd serving
Fried rice(seems different from the first one...they just took out a new one from the kitches), 2 egg whites! and 2 sausages.

3rd serving
Roti Canai, Dhall curry sauce

Erm...pictures? In digicam No card reader on this laptop.


11.00am
Workout

Warmup
Some stretches

Dunno how whether if its lbs or KG......so...here goes
Back:
Lat Pulldown
Warm up
1 X 10 X 7 plates

2 X 10 X 8 plates
2 X 10 X 9 plates

Seated Cable Row
2 X 10 X 8 plates
2 X 10 X 9 plates

Legs:

Never done this before to be honest.. lol..ya..call me jakun....

Leg extension
1 X 10 X 8 plates
3 X 10 X 9 plates

Leg Curl
4 X 10 X 7KG

Abs
Incline Sit Ups
4 X 10 X BW

My gf? She did 15mins on the treadmill
And...I guided her with some seated cable row and leg extension haha.

=,= no protein shakes......no nothing....aih...I wonder what is for lunch.

I'm also lucky enough to leech some wireless from my room The wireless access is suppose to be ONLY at the coffee area and lobby with WEP access. ROFL

This post has been edited by metalfreak: Apr 13 2009, 12:30 PM

I think them arms are fine. The veiner the better, IMO. Shows good vascularity as well. Btw, solid legs you have there. All that running has done them good. Keep it up, man.

Yo bro, thanks.

I'm trying to do more leg workout as well Helps in running too.

16.04.2009

8.10am
Breakfast
1 slice of wholemeal bread, 1 piece of beef
1 cup of coffee

11.30am
Brunch
Buffet at Le Meridien
Had rice, chicken, lamb, meat loaf, mushroom soup...teriyaki beef...prawns!

4.00pm
Pre workout meal
2 sandwiches: Wholemeal bread + beef + cheese + cucumber
1 cup of coffee

6.30pm
Workout
Warm up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk


Biceps
Bicep curls
Warm up
1 X 10 X 7.5KG

Worksets
1 X 10 X 9KG
4 X 5 X 10KG

Alternate bicep curls
1 X 10 X 9KG

Alternate hammer curls
1 X 10 X 9KG

Hammer curls
1 X 10 X 9KG

Cross Hammer Curl
1 X 10 X 9KG

Concentration Curl
2 X 5 X 9KG

Chest
Bench press
3 X 10 X 10KG

Incline bench press
3 X 10 X 10KG

Chest Fly
3 X 10 X 9KG

Incline Chest fly
3 X 10 X 9KG

Triceps
Tricep dips
3 X 10 X BW

7.40pm
Took my protein shake: 10 ounces of water + 2 scoops of ON whey

8.00pm
Dinner

11.30pm
Took my protein shake: 10 ounces of low far milk + 2 scoops of ON whey.

This post has been edited by metalfreak: Apr 17 2009, 12:33 AM

20.04.2009

8.15am
Breakfast

Toast + marmalde Jam
1 cup of coffee

12.00pm
Lunch

Rice, Lamb and veggies

4.30pm
Tea
2 Sandwiches: Eggs + cheese + normal white bread




6.40pm
Ran at Bkt Jalil Park with my friend. THE NEW SHOE FARKING ROCKS!!! So comfortable. The cushioning is excellent. Very subtle and it doesnt bounce as much nor have that air pressure feeling. Weightwise...its okay. Not too heavy, not too light.



8.15pm
Dinner
Rice, CHICKEN CURRY, and BROCCOLI! Grandma's chicken curry is DA BOMB!

This post has been edited by metalfreak: Apr 21 2009, 01:28 PM

PICTURE Of Shoe


















This post has been edited by metalfreak: Apr 21 2009, 01:29 PM

The veins show your low body fat.... How many pair of running shoes you have already ?

4 pairs..
3 New Balance(1 cross training, 2 running)
1 Saucony(Running)

do you chuck away your running shoe every 500km?

can you tell me why you choose NB1063?

Are your bf around 18%?

This post has been edited by tengster: Apr 21 2009, 05:23 PM

Hi Tengster,

I dont know my total mileage for my shoes but my previous running shoe's sole has worn out...so I decided to buy a new shoe.

I didnt measure my bodyfat. sorry.

21.04.2009

7.40am
Cooked my Lunch and pre workout meal

3 pieces of beef, 2 hardboiled eggs, broccoli and spaghetti.


Packed and ready to go. How long to cook? about 20 - 25minutes only

8.15am
Breakfast

Whole meal bread + marmalade + butter
1 cup of coffee

12.15pm
Lunch

Actually, 2 pieces of beef but I forgot to take a picture =P

4.30pm
Pre Workout


6.30pm
Workout
Warm up
- T Hip Rocking
- Balance Ball Back/Shoulder Stretch ( Nope..I got no balance ball....So Just do the movement only haha)
- Quadruped Circles
- Hip Rocking
- Forward Lunge and Forearms In
- Handwalk

Today: Shoulders, Triceps and Abs

Anterior Deltoid
Arnold Press
3 X 10 X 7.5KG

Shoulder Press
3 X 10 X 10KG

Front Raise ( 4 way Variation )
3 X 3 X 6.5KG

Lateral Deltoid
Upright Row
3 X 10 X 10KG

Dumbbell Raise
3 X 10 X 10KG

Posterior Deltoid
Rear Delt Raise
3 X 10 X 5KG

Rear Delt Row
3 X 10 X 9KG

Triceps
Tricep extension
3 X 10 X 10KG

Skullcrusher
3 X 10 X 5KG

One arm supinated tricep extension
Right arm 3 X 10 X 5KG
Left arm 1 X 10 X 5KG. 1 X 4 X 5KG (failed)

Tricep dip
2 X 10 X BW


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 30 seconds
-Side Bridge 15 seconds each side.

8.00pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

Future plans

Shower then dinner.

---

Added on April 21, 2009, 8:13 pm1 hour 30minutes workout damn shiok

Now I gonna get nagged by my grandma coz dinner is late bla bla bla bla bla bla bla bla bla

I'm off to rest.

I will take a pre bed protein shake for recovery as well.

This post has been edited by metalfreak: Apr 21 2009, 08:13 PM

24.04.2009


w00t I was at Palace Of the Golden Horses for some training Team building bla bla bla but had loads of food...

Surprisingly, had some time to workout before dinner.


Morning snack around 10.30am?




1.00pm? I think
Lunch


Lamb, Nasi Briyani, some beef and eggs, pak choi and potato


Sup Kambing


Eggs, lamb, smoked chicken, Salmon, fried chicken "berempah", potato and calamari thingy

Tea break time
Some small snacks as well. didnt take picture la...pai seh

6.00pm+
WORKOUT!







I can't remember how many weight plates for some workout....but ok la...had a good workout...back, chest, legs and abs

1 plate = 3.8KG

Back
Pulldown
1 X 10 X 8 plates
4 X 5 X 9 Plates

Leg
Leg Press
1 X 15 X 7 plates
1 X 15 X 8 plates
2 X 15 X 11 plates

Abs
1 X 10 X 6 plates I think
2 X 10 X 7 or 8 plates..can't remember...

Can't remember exact amounts of plates..but all weighted which some machine....was nice.

Chest
Smith Machine
2 X 10 X 40KG +? Bar + 11KG plates?

POST WORKOUT MEAL A.K.A DINNER


Loads of beef, nasi briyani, chicken, eggs and broccoli!


Nasi Briyani, more beef, broccoli and eggs!

This post has been edited by metalfreak: Apr 27 2009, 10:47 AM