15 April 08

9.30am - 2 Slice of Gardenia fibre bread + tuna + 1 Tuna Bun + 1/2 scoopf of whey w/ 300ml HL milk
12pm - Medium rice + curry chicken + vege + fried chicken ( little only )
4pm - 1 scoop of whey + 300ml HL milk
7pm - Medium rice + curry chicken + fish + little vege
10.30pm- 1/2 scoop of whey + 300ml HL milk

Note:-
1. Bought cheapest HL milk for this year .. RM 12.35 for 3 Packs [ Combo Packs ] at Jusco Cheras Selatan.
2. Going for Industrail training next week , so will be busy to hit the college gym already

PS: I going on exam this friday already, so wish me luck !

So.. I will workout at home and yes, I am on home workout edition

So basically this are the equipment I got :-

1. Chin Up bar
2. Adjustable Bench
3. Long Ezy-bar
4. 2 Dumbbell bar
5. 10kg plate X2 , 5kg plate X2 , 2.5kg PLate X2 , 2kg plate X2 , 1.25kg Plate X2 , 0.5kg Plate X2 .
6. Power Twister [ The spring bar that use to bend one.. ]
7. 1 Skip Rope

Attached Image



Welcome to my new world

This post has been edited by danilo5753: Apr 15 2008, 10:39 PM

Good luck in your exam and.... home workout rocks ! yeah baby
We're the Home workout member! HWM ! LOL

All the best for ur exam ya!


lol. metal's gonna chair the HWBB (home workout body builders) club

Because that was how I started

16 APRIL 08

9.30am - 1 Pizza bun + 1/2 whey with 300ml HL milk
12pm - Medium rice + curry chicken + 2 small fish
2pm- 1 medium sized apple
4pm - 1/2 scoop of whey+ 300ml milk
6.30pm- 1 medium sized apple
7.15pm - vermicelli soup with chick breast , vege and 1 egg
10pm later - 1/2 scoop of whey + 300ml HL milk again

Note:-
1. Didnt do anything today at home except revision Rest day
2. Ate 2 tablet of 500mg Vitamin C to aid in some health Btw, what does it aid ?
3. Tested my vertical jump again , its about the same but I feel using lesser effort to jump up . Maybe can go higher more Will test again on Saturday ~

17 APRIL 08

9am - 1/2 whey + 300ml HL milk
10am - 3 tablespoon oat + milo + 1 tablespoon honey
12pm - Medium rice + chicken + vege
1pm - Rojak
3.30pm - Workout
4pm+ - 1 scoop of whey + 250ml dutch lady coffee flavour milk [ sweet lol~]
7pm+ - Big Meehon + 3 Fried chicken ( medium sized ) + lots of vege
10.30pm later - 1/2 scoop of whey + 300ml HL milk and sleep ^^

Workout

Bench Press
-2x10x30kg
-2x6x40kg

DB Bench press
-2x10x10kg each

Incline Bench press
-1x8x30kg
-2x8x20kg

Incline DB Bench press
-2x10x10kg each

Push up
- 1x15xBW
- 1x10xBW

Dip
- 1x12xBW
- 1x8xBW

Ezybar Biceps curl
- 1x10x15kg
- 2x10x10kg

Standard Bar Bicep curl
- 2x10x10kg

Incline DB bicep curl
- 1x10x5kg each

Preacher Curl
- 2x8x10kg
Reverse Preacher Curl
- 2x8x5kg

Hammer curl
- 1x10x5kg
- 2x8x10kg
- 1x8x15kg

Note:-
1. Tomorrow exam already Hope my arm wont sore/pain for writing

This post has been edited by danilo5753: Apr 17 2008, 09:17 PM

03 May 2008 update [ Saturday ]

Latest update of myself:-

Phew , at last my exam and stuff finished
Now I am on Internship [ Industrial training ] , training at a company at tmn maluri , cheras..

My schedule :
7am wake up , 7.45am go out , 8.30am reach office .. 1pm Lunch , 6pm off , 6.40pm reach home.
By the time I reach home , feel a bit tired and feel not really wanna workout .

-Doing circuit workout at home with my own equipment starting 21 april already

-Dropped 2kg from 21 April till now .. I can feel its fat and muscles. Circuit training do really burn fat and muscles fast I guess.

Today

10am : 1/2 scoopf whey + 300ml HL milk
11pm : 2 slice of gardenia high fibre bread
1pm : Chicken rice [ eat half rice ]
4pm : 200ml HL milk , 2 small banana
5pm-6.20pm : Basketball [ Medium to high intensity : Feel a bit breathless lol, no stamina ]
7pm : Eat chicken rice again
8.30pm : Less than 1 palm size of rice + taufu + bringles [ ai gua ] + curry chicken

Edited : 9.55pm : Banana blend with HL milk = Banana Juice !! Omg , taste gravy

- I eat a lot recently lol , from weekdays to weekends . Okay , lets make it as Bulking Phases

- Will update more on my circuit workout on next coming time

This post has been edited by danilo5753: May 3 2008, 09:56 PM

daniel long time din update his journal here d, he ask me to tell u all that he is busying with pakto, so no update the journal. thanks

lol , I busy with my training work la Not busying with pakto I sometimes lazy to update my journal.. Perhaps later

W'sup brooooooo good luck with your industrial training.

Yea thanks . Long time didnt hear from you , hope you are doing well there
Dont worry, my training wont kill my healthy lifestyle Will be more active after finish training at Obtober !

Oh wow.....where you from?
I'm frm MMU and my internship starts in June 2nd and ends October too.

and very neat setup

Woops , Im from TARC . My internship training start at 21 april till 3 October lol . 6 months .
Many of my coursemate say everyone will get fatter once we finish training , lets see what I can prove them Who know I can show some 4 packs to them ?
Yeah , and I achieve 30" vertical too to catch up with you lol .

8th June 2008

Yea thanks for viewing my profile . Today its my birthday
Celebrated last night with my family and my dear .


Latest pic after a little bulking and cutting lol :-








Going to bulk myself up until October I start to eat more carbs and protein already ..
Wish me luck

Today log:-

10am+ : 2 Piece of bread + 1 Banana + 1 cup of HL milk
11.30am : Medium intensity basketball shooting and drills at the basketball court nearby .
After basketball : 500ml 100plus .
1.30pm : Big mee sup made by my mum with 6 Fish ball , 3 Egg white , 2 egg yolk .

Happy Birthday!

pecs show progress

Happy Belated Birthday bro!

Happy Belated Birthday brader...great progress...i see great chest in the making

18 June 2008

7.45am
- 4 Slice of gardenia wholegrain bread with Tuna , peanut butter and Kaya

10.45am
- 4 tablespoon Milo with 2 tablespoon oats

12.45pm
- Chicken rice with chick breast

4.30pm
- 1 Pack of 250ml Dutch lady coffee milk

6pm
- 2 piece of Munchy's chocolate cream biscuit

6.45pm- Small workout
: Some jumping-jacks
: Ankle Jump : 75x2
: 1 Leg Squat(Pistol?) : 5x3 - each leg

7.20pm
- Chicken porridge with half portion of Popiah.

10pm: Pre-bed : 1 Scoop of whey + milk


Note:-
1. Just got my Nitro-tech whey today . Thanks Rey
2. 1 Leg squat is killing somehow , can feel my gluthes sore a bit

no problem. btw, a trainer fren of mine told me that, if i do "jumping squat" (i duno whats the name of that exercise anyway), which basically u squat with weights, jump the moment u usually stand up after u squat down (-.-" m i making sense?), it improve vertical jump a lot. wana ask u hv u tried that since u r doing vertical jump sort of training? im starting this soon, hope it helps to achieve my fitness goal which is to SLAM DUNK!!!

Yea the Jump squat with weight can train your explosive strength a lot Normal squat train almost every muscles that involves in vertical jumping actually. Deadlift is also a very good exercise . Of course , low bodyfat also contribute in vertical jumping ya.

Hehe I am aiming to dunk also . The movement you tell me is Jump Squat with weight. It is listed in my training programme. If you want a copy of my training programme I can give you Just PM me .

Sifu measure your vertical jump before you start any training so that you can see the improvement