06.06.2009
Rest Day

But..my tea time was....




Pita bread + beef in cubes + jap cucumbers + 1 cup of old town coffee.. BEST!


07.06.2009

Nothing much.. Just ran forabout 40mins ++. Fking hot....urgh

This post has been edited by metalfreak: Jun 8 2009, 02:00 PM

can i curik your foods

Chow

Sure.

Pls keep me in check pls. am trying to improve.

Ok I'm back to work before gym time.

Haha... I read back some some of your post.. quite true.. Hujaaannnn la, then food pic la..

LMAO

Well, I'm just a casual guy... working out whenever I can. Heh I have nothing to prove anyways. As long as I know I've trained well and I'm satisfied with how I look.

I enjoy what I do so...lets carry on

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08.06.2009

7.20am
Woke up earlier today to cook


8.20am
Breakfast
1 Sandwich: Wholemeal bread + marmalade
1 cup of coffee

12.00pm
Lunch

Vermecilli cooked with garlic and onions and maggi chili sauce, 3 pieces of chicken breast + broccoli + shitake mushrooms

4.30pm
Pre Workout meal

Vermecilli cooked with garlic and onions and maggi chili sauce, 3 pieces of chicken breast + broccoli + shitake mushrooms

6.15pm
WORKOUT!

TODAY: Chest, Biceps, Triceps and abs

Warm up
Some stretches and 10 pushups

Chest
Chest press
2 X 10 X 60lbs
1 X 10 X 70bs

Bench Press
1 X 10 X 30KG
1 X 10 X 35KG
1 X 7 X 35KG
1 X 5 X 40KG With a help of a spotter
1 X 10 X 30KG

Pec Fly(machine)
2 X 10 X 20KG? Can't remember
1 X 10 X 24KG?

Biceps
EZ bar curl(including bar 8KG)
1 X 10 X 18KG
1 X 10 X 23KG
2 X 7 X 23KG
1 X 1 X 28KG
2 X 10 X 18KG
1 X 5 X 23KG

Alternate Bicep Curls *coz the bloody 20lbs is only ONE..the other one hilang/kena curi/ kena makan
1 X 10 X 20lbs

Alternate Hammer Curls
1 X 10 X 20lbs

Triceps
Tricep Dips
3 X 10 X BW

Tricep Pressdown
2 X 10 X 5 plates
2 X 10 X 6 plates

Abs
Incline Sit ups
1 X 10 X BW
1 X 10 X BW + 10KG plate
1 X 10 X BW

7.45pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.20pm
Dinner
Some pasta left over from what I cooked in the morning, 1 scoop of rice, some pork, veg and BARLEY!

10.30pm(NOW)
Taking my protein shake: 10 ounces of low fat milk + 2 scoops of whey

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Added on June 8, 2009, 10:38 pmOh ya,

Basket, some guys did front raise, and then move their arms to the side after that. walan neh...nearly smack a guy in the face when he did that because that guy thought he was doing front raise.

WTF, I saw that while doing EZ bar Curl at the side. Lucky that guy didnt kena coz avoided last minute. Super mini dumbbells la...i think probably 10lbs..yeah..it was a skinny dude but thatz not the point. its freaking dangerous! and that farker didnt even apologize.

This post has been edited by metalfreak: Jun 8 2009, 10:38 PM

I've seen something like that before. There was this guy doing lateral raises by swinging the dumbbells so hard the looked as if they'd fly out of his hands at any moment. I didn't go anywhere near the weights till he finished "working out". His form was so wild and dangerous. Had a prolonged session for my warming up and stretching that day, at the other side of the gym.

yea, keep up the good work. Your topic is like a blog..

Eat more veggies! Not enough! LOL!

What you can do is spend the weekend and start chopping veggies. Then take out during the weekday for cooking.

Some veggies can be frozen. Some cannot.

My dinner also got veggies la

But yea...will try to get moar. How much does Asparagus costs normally? I dont know market price >.<

For that, you'd have to ask Syd G. The asparagus that I see in Kuching are the adult ones and not the young shoots kind which is better.

Actually, what kind of veggies do you like to eat?

I eat almost any type...

Chai sim, tou miao, bitter gourd, french beans, tau geh..etc etc. but for my meals..i use broccoli more often. . I wonder why LOL. Good i guess.

Asparagus...i saw some in the market la..some mini..some thick like kayu HAHA

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Added on June 9, 2009, 5:05 pmah nvm..googled

http://home.howstuffworks.com/broccoli3.htm

This post has been edited by metalfreak: Jun 9 2009, 05:05 PM

Try to take other types of veggie lor. Since you say that you like them.

Wahhh this all bout food !!!!!!!!

I workout man...food is for lunch and pre workout. Nutrition man nutrition...not just about training

I eat broccoli because its better for nutrition i guess. the rest....i can eat at homela when my grandma cooks...so no problems.

metalfreak, where do you get the chicken breast? it is boneless right? tried searching at tesco but no luck,

hey bro Shah_15,

I get my chicken breast fillet from wet market. Normally the stalls i see ...they prepared these filleted ones where they remove the skin and fats

There also have those HUGE chicken breast where 1 piece weighs approx. 700Grams or so...with the skin and fats.

but yeah....Wet Market dude. Those sold in supermarkets are expensive

hey bro...chicken breast fillet got sold on wet market? i thought they not selling those boneless one.

huh? they have everything la. just gotta ask

allright..will ask them...thanks ya bro.

09.06.2009

7.15am
As usual



8.15am
Breakfast
1 Sandwich: Wholemeal bread + 2 EGGs scrambled

11.00am
1 Apple

12.00pm
Lunch


2.30pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

4.30pm
Pre Run Meal


6.10pm
Ran for 50mins - 2 Loops at Bkt Jalil Park and ran the smaller ones to cool down.

8.00pm
Dinner

11.30pm
Took my protein shake before bed: 10 ounces of low fat milk + 2 scoops of whey

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10.06.2009

Rest day but as usual, I've prepared 2 meals



I took my protein shake around 3.00pm but just 1 scoop.

This post has been edited by metalfreak: Jun 11 2009, 10:04 AM