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.