28.08.2009
Late update

Cant remember what I ate =.=

Today: Chest, Biceps and some abs

Chest

Bench Press
1 X 10 X Bar (warm up)

1 X 10 X 30KG
1 X 10 X 35KG
4 X 5 X 40KG(5th one failed)

Pec Fly(Machine)
1 X 10 X 24.9KG
2 X 5 X 29.4KG

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

Alternate DB curl
1 X 10 X 25lbs

Alternate Hammer Curl
1 X 10 X 25lbs

Abs
Was still having sore...didnt do weighted but just used bodyweight.
Incline sit ups
1 X 10 X 10

Roman Chair
Front raise
1 X 10 X BW

Obliques
1 X 10 X BW

On a side note



MY BABY IS HERE!!!!!

HADOKEN! Actually, I use Akuma now. Bye Ken....

This post has been edited by metalfreak: Sep 1 2009, 10:05 AM

Now gotta train in the gym / runs (the usual stuff) and outside of the gym (Street Fighter 4) ehehehe.

Yea man

Train every thing hahaha

31.08.2009
Ran about 3KM++ with my sayang around her housing area

01.09.2009

Ran probably about 4KM @ Bkt Jalil Park

02.09.2009

Lunch
Tuna, eggs and spaghetti

Tea
Same as lunch.

7.00pm
Ran at Bkt Jalil Park ....about 3KM with some friends Love the good company of friends.

03.09.2009

8.30am
Breakfast
bread, some walnut cake and a cup of coffee

12.20pm
Lunch
Rice, eggs and beef

5.00pm
Tea/PRe WO meal
Same as lunch

7.30pm
Workout
TODAY: Back and abs


Back
Lat Pulldown

Warm up
2 X 10 X 34KG

1 X 10 X 38KG
1 X 6 X 38KG
1 X 5 X 38KG
1 X 10 X 34KG ( Wide grip)

Went to another lat pulldown machine:
1 X 10 X 10 plates
1 X 5 X 11 Plates

Went back to the pulldown machine which has weight numbering
Reverse grip pulldown
2 X 5 X 34KG

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

Bent over db row
2 X 10 X 25lbs

Abs
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

90 degree Crunches on flat bench
1 X 10 X BW
1 X 10 X BW + 10KG plate

8.25pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

9.00pm
Dinner
Rice, pork chop, veg and soup

08.09.2009

Late update. This is for Tuesday

Today: Leg + abs day

Legs
Squats
Warm up
1 X 10 X bar

1 X 10 X 30KG
1 X 10 X 40KG
1 X 10 X 60KG
1 X 10 X 65KG
1 X 10 X 70KG
2 X 5 X 70KG

Leg Extension
1 X 10 X 75lbs
1 X 10 X 85lbs
2 X 10 X 95lbs

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

Abs
Incline abs sit up
1 X 15 X BW
1 X 10 X BW + 10KG plate

Roman Chair
Front body raise
1 X 10 X BW
1 X 10 X BW + 10KG

Obliques
1 X 10 X BW
1 X 10 X BW + 10KG PLATE

This post has been edited by metalfreak: Sep 12 2009, 07:39 PM

WOW finally an update!

06.10.2009

7.50am
Breakfast
Home cooked noodles I was at gf's place

12.00pm
Lunch
tar pau-ed Rice, beef, some tofu and 1 egg

3.00pm
Tea
Er...1 heong peng from Penang or Ipoh =.=
1 cup of tea
I know it sucks for pre workout =.=

6.00pm
Workout

Today: Chest, Biceps and abs

Feels f.u...cking good to workout after so long =.= Damn busy with work

Warm up: Some stretches + 10 pushups

Chest

Bench Press
Warm up
1 X 10 X Bar

1 X 10 X 30KG
2 X 5 X 40KG
1 X 5 X 45KG
1 X 5 X 40KG

Pec Fly (Machine )
1 X 10 X 29.4KG
1 X 5 X 24KG

Chest Press
1 X 10 X 33KG or something
1 X 8 X 33KG

Biceps
EZ bicep curl
1 X 10 X 18KG
2 X 10 X 23KG

Alternate Bicep Curl
1 X 10 X 25lbs

Alternate Hammer Curl
1 X 10 X 25lbs

Abs
Roman Chair
Front Raise
1 X 10 X BW
1 X 10 X BW + 10KG plate

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

Incline sit ups
1 X 10 X BW
1 X 10 X BW + 10KG plate

6.55pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.30pm
Dinner
Rice + meat(pork) and some veg

This post has been edited by metalfreak: Oct 7 2009, 02:10 PM

08.10.2009

8.00am
Breakfast
2 slices of wholemeal bread raisin
1 cup of coffee

12.00pm
Lunch
Spaghetti + Broccoli + beef
1 Apple

3.00pm
Took my protein shake: 1 scoop of whey

4.45pm
Spaghetti + broccoli + beef

6.00pm
Workout!

TODAY: LEGS! and...alittle Abs

Legs

Squats
Warm up
1 X 10 X BAR

1 X 10 X 40KG
2 X 10 X 60KG
1 X 10 X 70KG
1 X 5 X 70KG

Leg Extension
1 X 10 X 85lbs
1 X 10 X 95lbs
1 X 10 X 105lbs

Leg Curl
1 X 10 X 85lbs
2 X 10 X 95lbs

Abs
Incline Sit up
1 X 10 X BW

Roman Chair
Front raise
1 X 10 X BW

Abs was still sore from Tuesday's abs workout....didnt do weighted sit ups because its still painful

7.00pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.30pm
Dinner

2 pieces of chicken breast, 1 egg, some baked beans cooked with long beans

I'm watching my carbs intake to try something. I wanna lose some body fats

11.00pm
Pre bed shake: 10 ounces of low fat milk + 1 scoop of whey

12.10.2009

7.50am
Breakfast
Burger sandwich: normal white bread + ramly chicken burger + tomato
1 cup of milo

12.20pm
Lunch
Rice + beef + long beans

4.30pm
Tea / Pre Workout
Some fried rice...i ate some during lunch.

6.10pm
Workout

Today: BACK, Triceps and abs

Back
Lat pulldown

Warm up
1 X 10 X 29KG

1 X 10 X 29KG
1 X 10 X 34KG
1 X 5 X 34KG
2 X 10 X 29KG
I went to another machine =.= miserably weak
1 X 10 X 9 plates

Reverse grip lat pull down
3 X 10 X 9plates

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

DB Bentover row
1 X 10 X 30lbs

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

Tricep Dips
1 X 10 X BW

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

Roman Chair
Front raise
1 X 10 X BW
1 X 10 X BW + 10KG plate

Oblique
1 X 10 X BW
1 X 10 X BW + 10KG plate

7.20pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.30pm
Dinner
1 whole broccoli, mutton rendang, 2 eggs, 2 slices of whole meal bread

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

---

Added on October 13, 2009, 1:22 amnote: Felt weak for back...couldn't do my usual 11 plates heck even 10...means 33KG or so? sigh. more sets for now. at least i paid more attention to form.

This post has been edited by metalfreak: Oct 13 2009, 01:22 AM

20.10.2009

8.10am
Breakfast
Noodles, 1 egg , 2 fish cakes
1 cup of coffee

12.30pm
Lunch
Siew Yok! and chicken @ Happy Garden
1 plate of rice + 1 small bowl
1 Cup of Cham

4.30pm
Tea
Heong Peng
1 Cup of Milo

5.50pm
Workout!

Today: Shoulders , Abs

Shoulders


Anterior Deltoid
Front raise
4 X 15 X 10lbs

Shoulder Press
2 X 10 X 25lbs

Arnold Press
2 X 8 X 8KG

Posterior Deltoid
Rear Delt Raise
4 X 15 X 10lbs


Lateral Deltoid
Upright Row
3 X 10 X 28KG

Dumbbell Raise
3 X 10 X 25lbs

Abs
Incline Sit Up
1 X 20 X BW
1 X 20 X BW + 10KG plate

Roman Chair
Front raise
1 X 10 X BW
1 X 10 X BW + 10KG plate

obliques
1 X 10 X BW
1 X 10 X BW + 10KG plate

Ran on the treadmill for 5 minutes
Speed was 2 mins on 7KM for warm up, 1 min 8KM, 1 min 9KM, 1 min 8KM

7.20pm
Took my protein shake: 10 ounces of water + 2 scoops of whey

8.30pm
Dinner
Rice(moderate), chicken breast cooked in stew, soup and veggies

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

This post has been edited by metalfreak: Oct 20 2009, 11:05 AM

20.10.2009

8.10am
Breakfast
1 butterscotch sandwich
1 cup of coffee

10.30am
Took my protein shake: 1 scoop of whey + some water..

12.00pm
Lunch
Rice + beef + mushrooms + chicken breast
1 cup of coffee

4.30pm
Rice(just alittle bit) + beef + mushrooms + chicken breast

6.00pm
Workout

Running for today

Did HIIT cardio.

Duration: 25mins. Speed 8KM to catch a breather while faster speed would be 9 ~ 9.5KMpH.

I sweated like mad! And I lupa bawa towel.

7.30pm
Dinner @ Home
Rice( moderate...probably a small bowl), meat( pork + chicken breast cooked with celery and cabbage)
Barley drink

11.30pm
Took my protein shake: 10 ounces of low fat milk + 2 scoops of whey
1 pack of Julie's biscuit with cheese

21.10.2009
Rest day

This post has been edited by metalfreak: Oct 21 2009, 10:29 AM

r u cutting bro?

Sort of...trying to shed off some fats, doing more reps and sets.

Hopefully can tone more and hopefully, be leaner. Motivated by my friend. He changed alot! He is Ectomorph...i think. Quite lean, 4 packs...but i'm bigger than him as in more mass but higher body fat %

That reminds, haven't weight myself ...damn....how am I to track progress LOL

This post has been edited by metalfreak: Oct 21 2009, 11:15 AM

:x

lol, try to take ur waist line too, it is quite motivating when ur waist line starts to fall.

By the way, r u doing calories deficit diet?

At the moment, Just watching my carbs intake. I wont say my diet is super clean. But still eating 4 - 5 meals a day

Yea, i will get that checked too.

So far so good. started back my routine since early this month. the the more reps and more sets thingy just started this week.

My shoulder still sore man!

Awesome, sometime i feel that cutting diet is easier, the only thing i concern is the carbs amount, else it doesnt bother me like, "did i had enough calories" kind of stuff hehe.

Well anyway, good luck bro.

Thanks man!

I dont even know how to count the calories but agak agak la haha
If I have too much rice in the afternoon, I'll go lesser for dinner and eat more vegs and stuff.

Hope I am able to train consistently again.

The more reps and set thingy is awesome. today is rest day besok baru do chest, biceps and abs.

Have a good day!

22.10.2009

8.20am
Breakfast
2 eggs, some beef cubes and 2 slices of normal bread
1 cup of coffee

12.00pm+
Lunch
Spaghetti cooked with beef cubes and broccoli and pasta sauce
1 cup of tea

3.30pm
Tea / Pre workout meal
Same as lunch...slightly lesser

5.00pm
Took my protein shake: 1 scoop of whey with water

6.50pm
Workout

Today: Chest, biceps and abs!

Chest
Warm up
1 X 10 X bar

2 X 10 X 30KG
1 X 10 X 35KG
1 X 5 X 30KG

Pec Fly
1 X 10 X 20.9KG
1 X 7 X 24KG
1 X 5 X 24KG

Chest Press
1 X 10 X 80lbs
1 X 8 X 70lbs
1 X 5 X 70lbs

Biceps

EZ Bar Curl
1 X 10 X 18KG

er..dunno what style they call it
its like, the 1st 5 reps, i curl from my quads till my waist level
next 5 reps i curl from waist level till shoulder
last 5 reps i do full ROM for a bicep curl
3 X 15 X 18KG

Isolated Bicep Curl
1 X 5 X 8KG

Alternate Bicep Curl
1 X 10 X 8KG

Abs

Incline Sit up
1 X 15 X BW
1 X 10 X BW + 10KG plate

Roman chair

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

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

Cardio:
Ran for about 5 mins on the treadmills

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

8.45pm
Dinner
Rice, Chicken, veg and soup

12.30am
Took my protein shake: some low fat milk + 1 scoop of whey

OMG I'm getting lazy to update my journal

Anyway

Super short update

22.11.2009

Ran Penang Bridge International Marathon 2009 @ 21.1KM Half Mara

30.11.2009
Work out

Did chest and biceps

so lazy nowadays. how?

high 5!! same here... tarak motiviation la joe....