That's very good. Keep it up. I really love to see you jump high in the court.

That's very good. Keep it up. I really love to see you jump high in the court.

hey jones, why you steal my words?

Thanks I'll jump higher

Thanks Jones . and you shouldnt steal Vivian words

teasing both of you. lol how are u ah vivian? long time didn't see ady.

I'm fine. Still got workout after i quit CF. Workout at home and college gym. I miss CF guys.. stay fit ya..

24th June 08

8am - 1 and 1/2 Curry Chicken Pao + 1 Slice of gardenia wholegrain bread + peanut butter + MIlo
10.10am - 1 cup of milo + 2 tablespoon of oats
12.45pm - Small Pan Mee Soup
4.45pm - 6 Piece of Biscuit with cream [ * Ouch , but I cant stop eating ]
7pm - Dinner : Chicks , Porkie , Beans with egg , ABC soup
10pm - 1 Scoop of whey + water

Note:-
1. Didnt do much physical work today , just did minor strectching.

This post has been edited by danilo5753: Jun 24 2008, 10:17 PM

U eat chicks?

25th June 08

8am- 4 Piece of gardenia high fibre bread + peanut butter + kaya AND Milo
10.45am - Milo + 2 tblspoon oats
12.45pm - Mix rice : chicks again + vege + water egg
5pm - 1 Ikan bilis bun + 1 scoop of whey + dutch lady low fat milk
7.30pm - Mee suam soup + not-fried "sui gao" + fish ball
8pm+ - 1 Taiwan Sausage at pasar malam
10pm - HL milk + 1/2 scoop of whey

Workout at 6.45pm:-
Pullup : 4x5xBW
Deadlift : 3x6x39kg
Some biceps curl
Some jumping

Note:-
1. deadlift make me breath and sweat heavy

danilo5753, your avatar pic showing your back keeps getting better and better. Well done!

both of u have a lot of muscles!

Thank you I hope to get a big and defined back soon

lol , thanks ~ I have a "lot" of muscles sounds weird .


26th June 08 Update

8am- Milo + 3 tblspoon oats + 1 capsule of fish oil
10am - Some Keropok Sira from Pulau Perhentian
12.45pm - Nasi kandar at Steven's Corner : Curry chicken , vege and egg
4.45pm - Some keropok sira again and and 2 piece of oatmeal biscuit
7pm+ - Rice + Egg + porkie + vege
10pm later : 1/2 scoop of whey + milk

Note:-
1. Did some standing Calves raise . 3x30xBW and 3x15xBW+10kg
2. Once calves muscles is sore , I feel like putting more pressure on knee and hamstring when walking / going down stair lol .

Looking good bro =)

Keep it up..

27 June 08

8am - Milo + 3 tblspoon oats + 1 capsule fish oil
10.30am - 2 piece of oatmeal biscuit
12.45pm - small pan mee soup
4.45pm- Vico 3 in 1 + 3 piece of creamy biscuit + 2 piece of Marrie's biscuit
7pm+ - Rice + Beans + egg + fish + Sotong
10pm - Fruit juice blend by father : orange , tomato , apple , banana and dunno what ..
11pm- drink a glass of HL milk

Workout :-
8pm : Basketball for 30 mins , medium intensity ~

28 June 08

9am: Milo + 3tblspoon oats + 1 banana + 2 piece oats biscuit + 1 fish oil
10.30am : 200ml GoodDay chocolate milk
1pm: 3 slice of pizza + 100plus
2.45pm : 1/2 can of 100 plus
3.45pm: workout !
4.30pm : 1 scoop of whey
8pm : rice + curry chicken + little steam fish + little vege + soup
10.40pm : 250ml HL milk + 1 capsule of fish oil


Workout:-
Bench Press : 2x8x30kg
Dumbbell Press : 2x8x10kg [each hand]
Dumbbell Incline press Superset with Incline Flies : 2x8x10kg [ each hand ]
1 Hand push up : 1x5xBW [ each hand ]
Dip : 2x8xBW
Clapping push up : 1x5xBW
Skullcrusher : 1x10x10kg , 1x10x15kg

Note:-
1. Great workout intensity today

8th July 2008

8.00am : 4 Piece of Gardenia high fibre bread + HL milk
10.30am : 2 piece of Marrie's biscuit + Milo Kosong
1.00pm: Mix rice with Chicken , water egg , sambal and vege..
5.00pm : 1 Piece of Ikan Bilis bread and 2 piece of coconut bread + Dutch lady low fat milk
8.00pm : Rice + Black pepper chicks + egg + sardins + vege soup
10.00pm later : 1 cup of HL milk + 1/2 scoop of whey


7.00pm: Workout

Pullup
- 3x5xBW
Chinup
- 1x5xBW
Deadlift
-1x6x 38kg
-1x6x 44kg
-1x6x 49kg

Crunches
-2x10xBW

Hanging leg raise
-1x5xBW

Power Twister bend
- 2x15

Note:-
1. Feel so high after workout today

waaaaaah!!!!!! uve changed alot!! becoming a leng chai oredi!!

Who are you gunnerboy ? How you know I've changed a lot lol


19th July 08

Breakfast: 1 Scoop of whey + 300ml HL milk + 3 piece of gardenia high fibre bread
Pre Lunch: SMall rice + chicken + vege + meat
Lunch : THai style Fish with Medium rice
Post workout : Dutch lady coffee milk + half gardenia vanilla bread
Dinner : Medium rice + chicken + vege + toufu + soup
After Dinner : Passion fruit milk shake
Pre-Bed : 250ml HL milk ~


Workout

Squat
-1x6x30kg
-2x5x60kg

Pullup
-1x6xBW
-1x5xBW
Chinup
-1x5xBW
-1x4xBW

1 Leg Squat ( Pistol )
- 1x5xBW both leg

Plank
- 1 Minutes

Pushup
-2x10xBW
1 hand pushup
-1x5xBW each hand

Note
1. Love to squat , long time didnt squat already .

This post has been edited by danilo5753: Jul 20 2008, 12:31 PM

lol...stalker spotted

btw daniel, what are the planks that you included in your workout

Planks



Good for abs ! I can do it for 1 minutes only ..
My gf can do it for 2 minutes 15 seconds