22.07.2009

Rest Day

Breakfast


My lunch + tea time

Beef + rice + 1 egg( 1 egg only..taken during lunch)

23.07.2009

7.40am
COOOOOOOOOOOOOOOOOOK

Tuna in water + onions + garlic cooked with spaghetti + chilli sauce

12.30pm
Lunch


4.20pm
Small pieces of cake coz colleague's birthday

5.10pm
Pre workout meal
Same as lunch but lesser spaghetti


7.00pm
Workout!

Today: Legs and abs

Warm up:
Some stretches
10 push ups

Legs
Squats
Warm up set
1 X 10 X bar

1 X 10 X 30KG
1 X 10 X 40KG
1 X 10 X 50KG
2 X 10 X 60KG
2 X 10 X 65KG Increased abit and do 2 sets!
1 X 10 X 40KG

Leg Extension
1 X 10 X 75lbs
2 X 10 X 85lbs

Standing calf raises
1 X 10 X 30KG
2 X 10 X 60KG

Abs
Incline sit up
1 X 10 X BW
1 X 10 X BW + 10KG plate

Machine XXX
Obliques
1 X 10 X BW + 10KG plate(each side)

Front raise? wtf do I even call it HAHHHAAHA
1 X 10 X BW
1 X 10 X BW + 10KG plate

8.10pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.45pm
Dinner
Rice + chicken and ABC soup.

11.00pm
Protein shake: 10 ounces of milk + 2 scoops of whey

This post has been edited by metalfreak: Jul 23 2009, 10:11 PM

24.07.2009


7.50am
COOOOOK was bloody late...changed plans ...instead of spaghetti, i went baked beans!




2 eggs + 1 slice of cheese + italian herbs + black pepper
Beef seasoned with EVO oil + italian herbs + black pepper
Baked beans

8.20am
Breakfast
1 Sandwich

12.20pm
Lunch


4.30pm
Pre Workoutmeal
Same as lunch but just 2 slices of wholemeal bread


7.00pm
Workout
Warm up
Some stretches
10 pushups

Today: Chest, Biceps, and triceps

Chest

Bench Press
Warm up
2 X 10 X Bar

1 X 10 X 30KG
2 X 10 X 35KG
1 X 4 X 40KG
1 X 7 X 40KG
1 X 3 X 40KG

Sigh, still weak at 40KG.

Chest Pec Fly(Machine)
2 X 10 X 29.5KG
1 X 8 X 24.9KG

Incline DB press
1 X 10 X 8KG Someone was using the dumbbells that I needed. So I just grabbed these.. =.= was already so shaky hahaha

Biceps

EZ bar curl
1 X 10 X 18KG
2 X 10 X 23KG


DB Alternate curl
1 X 10 X 25lbs

DB Alternate hammer curl
1 X 10 X 25lbs

Triceps

Tricep Dips
3 X 10 X BW

Abs
Incline sit ups
1 X 10 X BW

Only did 1 set...abs was not feeling too good as I did abs on Thursday


That machine XXX i was talking ALL THESE WHILE..I finally remembered to take a picture of it




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

8.40pm
Dinner

11.00pm
Supper
Mee goreng kambing

This post has been edited by metalfreak: Jul 27 2009, 10:38 AM

lol! link?

---

Added on July 27, 2009, 12:00 pmbtw, eat more veggies.

This post has been edited by myremi: Jul 27 2009, 12:00 PM

YEa i know. I haven't been buying broccoli coz not fresh.

I bought 2 edi

Link ah? I'll PM you

That XXX machine, apparently it's called a Roman Chair.

LOL seriously? Thanks! haha

27.07.2009

Rest Day
My Ass recovered from Thursday workout =.= Walau eh...4 days to recover...what the hell.....

Lunch


28.07.2009

8.00am
Breakfast



Baked beans + 2 eggs + chicken breast

12.00pm
Lunch
Sorry I didnt take picture...

But I had Rice, chicken breast cooked in stew(carrots and potatoes)

4.30pm
Same as lunch

Note: I think too much rice for 1 day but screw it la. sigh

6.45pm
er...1 glass of teh C peng at Original Kayu I couldn't find Anabolic Gym laaaaaaaaaaaaaaaa

7.30pm
Finally, gathering of animals lyn members

Today: BACK

Warm up
Some stretches

Back

Lat Pulldown
2 X 10 X 9 plates
2 X 10 X 10 plates
1 X 10 X 9 plates

Seated Cable Row
2 X 10 X 9 plates
1 X 10 X 9 Plates
1 X 10 X 9 plates

Reverse grip pull down
1 X 10 X 9 plates

DB Bend over Rows
4 X 10 X 30lbs
1 X 10 X 35lbs

Registryeditor was guiding me on Pendlay Row....

Not easy. U may think you got the form right, but it might be wrong. Damn...will work on it by trying more and watching some youtube videos. Thanks Registry !

This post has been edited by metalfreak: Jul 29 2009, 10:34 AM

01.08.2009

Ran 10KM


03.08.2009

Rested

Lunch

Beef! 1 egg and long beans

Teatime?
1 Burger ayam with fries

Dinner
Chicken breast + some ikan bilis + spaghetti + 1 egg

Eat more veggies.

Oh, I tried edible flowers in a salad this week. It's nice. Hee hee!

Yea...ada makan just that I didnt post here.

the picture is at home in my PC superb dinner on Friday LOL!. nanti gua post

Broccoli + mince beef cooked with onions and garlic + 1 slice of cheese and 1 egg. and spaghetti.

YUMMY

i get my source of veg from the pasar borong. esp the broccoli.
broccoli sold at supermarts like jusco/giant/tesco kenot makan wan. already in rotting condition before buying.

This journal make me hungry everytime i open it,

hahahhaahhaha

hehe the ones sold in market are expensive at times.
The ones sold in supermarkets okla...if its not fresh, I'll just wait another day or something. its definitely cheaper than wet market.

I bought a pack of broccoli from Tesco once... 3 broccoli for RM0.70 And they were FRESH. no joke.

Visit more for ideas

Next up, my updates!

04.08.2009

Masak!



Mince beef + onions + garlic cooked with spaghetti + alfredo pasta sauce

8.10am
Breakfast
1 bowl of POST Mix Raisin or something cereal

12.30pm
Whatever i cooked of course

4.45pm
PRe workout meal
Same same same as lunch Power meal!

6.00pm
Workout

TODAY: Chest, Bicep and abs!
Warm up:
Some stretches
10 pushups

Chest

Bench press
Warm up
2 X 10 X bar

1 X 10 X 30KG
1 X 10 X 35KG
1 X 5 X 40KG
1 X 8 X 40KG
1 X 6 X 40KG

Chest press(machine)
2 X 10 X 80lbs

Pec Fly machine rosak

Biceps
Alternate DB curl
2 X 10 X 25lbs

Alternate DB hammer Curl
1 X 10 X 25lbs

EZ bar curl
1 X 10 X 18KG
2 X 10 X 23KG

Abs
Incline sit up
1 X 10 X BW
1 X 10 X BW + 10KG plate

Roman chair ( Thanks Dan!)
Obliques
1 X 10 X BW
1 X 10 X BW + 10KG plate

er how the hell do I call the exercse where I bend forward facing the floor and i move my body straight up?
1 X 10 X BW
1 X 10 X BW + 10KG plate

7.10pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

7.50pm
Dinner
Rice, mutton curry, veg and 1 fried egg
1 Teh C Peng

I played Dota till I forgot to take my pre bed protein shake


05.08.2009

Lunch


Tea
Same as lunch but without egg

This post has been edited by metalfreak: Aug 6 2009, 12:08 PM

eh...if u ever come across fresh broccoli rm0.70 for 3 biji hor..tumpang beli pls.
jusco ioi mall broccoli...really the top all turning yellow and bruised edi.

how to tumpang lol you stay near here ? I'm at Bandar Puteri

i work in puchong. lol.

10.08.2009

my meals are screwed for today

Moving on

Workout

Warm up:
Some stretches
10 pushups

Today: Shoulders and abs

Shoulders
Front Raises - 4 way variation
3 X (5 X 4 )X 10lbs

Arnold Press
3 X 10 X 8KG

Upright Row
3 X 10 X 28KG

Abs
Incline sit up
1 X 10 X BW
1 X 10 X BW + 10KG plate

Roman chair
Obliques
1 X 10 X BW
1 X 10 X BW + 10KG plate

er...I call it front body raise
1 X 10 X BW
1 X 10 X BW + 10KG plate

Took my PWO shake: 10 ounces of water + 2 scoops of whey

Dinner: Nasi Goreng Kambing + 1 telur mata kerbau

Pre bed: Protein shake: 10 ounces of low fat milk + 2 scoops of whey

This post has been edited by metalfreak: Aug 11 2009, 01:52 AM

14.08.2009

Sigh, my workout session on Friday seems so bad. back felt weak. Tiredness really shows alot of difference.

TODAY: Back, Triceps and abs!
Workout
Warm up
Some stretches
10 pushups

Back
Pulldown
Warmup
1 X 10 X 9 Plates
1 X 10 X 10 Plates
1 X 10 X 11(felt like shi.t)

Seated cable row
1 X 10 X 9 Plates
1 X 10 X 10 Plates
2 X 10 X 11 Plates

Bent Over DB row
2 X 10 X 30lbs

Triceps
Tricep Extension
1 X 10 X 20lbs
3 X 10 X 25lbs

Tricep Pushdown
1 X 10 X 6 plates
1 X 10 X 7 plates.

Abs
Incline sit up
1 X 10 X BW
1 X 10 X BW + 10KG plate

Roman Chair
Obliques
1 X 10 X BW
1 X 10 X BW + 10KG plate

Front raise?
1 X 10 X BW
1 X 10 X BW + 10KG Plate

Hanging leg raises
1 X 10 X BW

27.08.2009

Finally an update! woo hoo!

8.20am
Breakfast
1 Sandwich: normal white bread + 1 egg
1 slice of wholemeal bread + jam
1cup of coffee

12.00pm+
Lunch
Rice, some eggs and chicken breast

4.40pm
Tea
Same as lunch

6.10pm
Ran about 30mins on the treadmill @ 8kmph ~ 8.5~kmph and cool down by walking for another 3 minutes.

Some stretches after that and I did my abs

Abs
Incline sit ups
2 X 10 X BW
1 X 10 X BW

Roman Chair
Obliques
1 X 10 X BW
1 X 10 X BW + 10KG plate

Front body raise
1 X 10 X BW
1 X 10 X BW + 10KG plate

8.10pm
Dinner
Brown rice . home cooked lai liu har, eggs + lap cheong + onions. Sai Yong Choy soup!

Superb dinner at gf's place

11.00pm
Daily dosage DotA for finger trainig LOLOL

Dota = finger training. Hahaha.. I like that. That would be my favorite training too. Keep up the good work!