17 Jan 08 [ Thursday ]

9.30am
- 3 Slice of bread + tune
- 1 cup of milk

10am+
- 1 Banana

12.30pm- lunch
- 1 chicken rice + some veggie

4pm
- Fried meehon + egg + chicken curry

8.10pm
- Nasi Lemak + Ayam merah

WORKOUT
- Doing revision .


* Didnt do anything today , only revision
* Tomorrow is my exam , a bit afraid right now..Haih , my semester past so fast ..Suddenly feeling like tomorrow exam already . Whatever, gotta try my best !! Gambateh to myself

How much is my 1 Rep max if i normally can do 2x8x50kg ?

* Just finish my revision . Gotta wake up at 6am tml and continue Exam at 9am-11am and 2pm-4pm.
Any food can help me ? lol.

18 Jan 08 [ Friday]

4.30am- breakfast
2 slice of bread + tuna
Livita Honey

4.45am
- Study/Revision

8am- breakfast
- 2 slice of bread , 2 egg , 1 hotdog
- milo ice

9am-11am - Exam

11am+
- Chicken Rice + big rice

1pm
- 1 glass of milk

2pm-4pm - Exam

4.30pm
- 1/2 whey + milk

5pm-7pm
- Basketball - Medium intensity to high intensity .. Win all game with my fren

8pm+
- Chicken + big rice

11.15pm
- 1901 Hotdog


Note:-
- I know my schedule is bit screw up but thats due to my exam
- Feeling a little starving when playing basketball .. Exam a bit stress , so release stress when playing basketball Perhaps its catabolism u guys must say..
- 11.15pm go Cinema watch Cloverfield . I dont want to comment on that movie coz maybe u guys wanna watch later on If you want the detail of the movie ask me ya

- Feeling Energetic in high carbohydrate consumation

19 Jan 08 - Saturday

Breakfast 11am+
- 3 slice of bread + tuna
- 100ml of HL milk ..FInish edi.

Pre-lunch 12pm+
- 1 guava
- 1 Honey Dew

Lunch - 2pm
- Medium rice
- Moderate meat , and some veggie

Pre-workout - 5.30pm
- 2 banana
- 1 cup of milk

Workout - 6pm - 7pm
- E-zy Bar row
- Ezy bar Squat
- Push up
- Abs crunch
- Skip rope


Post-workout 7.20pm
- 1/2 scoop of whey + milk

Dinner - 9pm
- Asam laksa


Note:-
- Nothing much today , dont wanna hit too much today .

Mate, dont skip your meals . I eat more freaquently to increase my metabolisme and to make sure i dont eat a sum of large food at once . Eat a little during dinner is ok and do you workout/exercise ? lol.

21 Jan 08 [ Monday ]

Breakfast - 9am
- 3 slice
- 1 cup of milk

11am+
- 1/2 whey + milk

Lunch 12pm+
- 1 Chicken rice
- 1 egg

Pre-workout 4pm
- 1 Hot dog ham bread
- 1 chocolate milk

Workout - 5pm

Barbell Squats
- 1x10x20kg
- 1x8x30kg
- 1x8x40kg
- 1x6x50kg

Leg Press
- 1x10x10kg
- 1x10x5kg

Triceps Skullcrusher
- 2x10x15kg

Triceps Dips
- 1x8xBW

Some sit up, leg raise , plank .

Postworkout 5.40pm
- 1 scoop of whey + water

Basketball - 1 hour

Dinner- 7.30pm
- 1 Ayam masak merah
- Medium rice

Pre-bed later = 10.30pm
- 1 cup of milk

* Sweat so heavy after squatting . As usual , no one is using the college squat rack .
* Feeling like improving in basketball , feel more stronger and can last longer

Veins in my forearms is more obviously shown , especially when i carry weighted items . Is it a sign of my BF is dropping lol ..

22 Jan 08 [ Tuesday ]

Breakfast - 9.30am
- 3 slice of bread + tuna
- 1 cup of milk

Lunch [ 12pm]
- 1 chicken rice + egg

Tea time [ 3pm ]
- Fried mee + egg(boiled) + curry chicken
- 2 sugary drinks

Pre-cardio [ 6pm]
- 1 HL chocolate milk

[Cardio] 6pm-7pm
- Basketball - moderate intensity , my leg muscles seems sore and weak after yesterday squat.

Dinner - 8pm
- Rice + egg + bean sprout + 1 dumpling

Edited:-
10.30pm
- McD Prosperity Beef Burger + Regular Sprite .


Note:-
- Gonna have my next exam tomorrow , a programming paper .. Gambateh to myself !!
- Looking forward for Rambo 4, Jumper , CJ 7 , and Kung Fu drunk ( Jay chou movie )
- Gotta wake up at 5am tomorrow , pump some bread and a Livita and start my last revision

This post has been edited by danilo5753: Jan 22 2008, 11:03 PM

24 Jan 08 [ Thursday ]

Breakfast 9.30am
- 2 slice of bread
- 1 cup of chocolate milk

Lunch 11.30am
- 1 chicken rice + egg + Papaya

Pre-workout 1.30pm
- 1 scoop of whey

Workout

Flat Bench Press
- 1x10x20kg
- 2x8x30kg

Incline Bench Press
- 1x10x10kg
- 1x10x20kg
- 1x10x25kg

DB chest flyer
- 2x10x5kg(each hand)

Machine Chest flyer [*I feel a tense on my right chest only , whats the problem ? Weird ]
- 3 sets of unknown weight

Abs
- Sit up
- Leg Raise

Biceps
- Preacher curl - 2x10x15kg
- Hammer Curl - 2x10x5kg(each hand)
- Overhand curl - 2x5x15kg

Post-workout - 1 scoop of whey

Cardio - Jogging machine - 20 minutes .

Post-cardio - 2 Banana , 1 wholegrain bread, and 250ml of chocolate milk

6pm - Basketball
- 1 slice of wholegrain bread

7.30pm - after basketball
- 1/2 Whey

Dinner - 9pm
-Nando 1/2 chicken ! First time eat nando , yes~


Note:-
1. Chest + Biceps is great , at least my biceps still can perform some weight .


This post has been edited by danilo5753: Jan 24 2008, 10:45 PM

25 jan 08 [ Friday ]

9.30am
-3 slice of bread + 1 cup of milk

11.30am
- chicken rice + some veggy
- apple juice


1pm
- 1 cup of milk
- 1 slice of bread

1.45pm
- 1/2 scoop of whey

2pm
- Cardio [ Jogging machine for 20 minutes ]

3pm+
- Fried meehon , 1 hard boil egg , 1 chicken curry

6.30pm
- Ayam Bistik , Kangkung Belacan + medium white rice

7.30pm - Basketball low intensity

8pm
- Chocolate milk + 100 plus

Later PreBed - around 10.30pm
- 2 Egg + milk


Note:-
1. Stomach Bloating around 4pm-6pm . Dont know what happen , keep releasing gas.
2. So fun of doing Cardio while listening to Music with Earphone with my handphone ..Dont really feel that tired and quite motivated of doing it Will do it again everyday hopefully !!

Song that i listen while on cardio:-
1.Darude - Sandstorm
2.Rihanna - Dont stop the music
3. The Sweet Escape - Gwen stefani
4. Numb encore
5. Benny Benasi - Satisfaction

I feel so good doing cardio while listening to music that i like ~ !

3 February 2008 - (Sunday)

Breakfast - 10am+
- 2 Slice of bread + Sardine
- 1 Cup of HL milk

Lunch - 1pm
- 1 Chee Cheong Fun ( big )
- Yong Tau fu ( Variety ) ..Eat quite a lot Didnt eat those fried thingy only .


Pre-workout - 6pm
- 1/2 of whey


Workout 6.20pm

Circuit Training [ Do at home : Equipment Used = Chin up bar , Ezy Bar , Dumbbell ]

1A : Front Squat: 8x30kg
1B : Chin up: 10x BW
1C : Shoulder Press: 10x6kg each

2A: Front Squat: 8x30kg
2B : Close Grip Chin up: 8x BW
2C : Wide grip Push Up ( Chest ): 12x BW

3A: Front Squat: 7x30kg
3B: Chin up chin up again: 6xBW
3C: Medium grip push up ( Triceps ): 10xBW

4A: Abs Crunch 12xBW
4B : Abs Plank 30 Seconds
4C: Bend the Power Twister (the spring rod ) - 3sets x 10 time


Post Workout- 7pm
- 1 Scoop of Whey + milk

Dinner - 7.30pm+
- Medium rice
- 1 Fish
- A little Veggy

PreBed 10pm+
- 1 cup of HL milk.


Note:-
Edited:
1.Finally i can do 10 times Chin Up with my own Body weight , or because today im more energetic ?
2.Circuit training quite nice and fun too . Will do it again .
3.Great day today



This post has been edited by danilo5753: Feb 3 2008, 11:26 PM

Thanks for Reading my Journal

Just To Wish everyone a Happy Chinese New Year !
May you guys achieve all your desired goals smoothly ~


Will rest for few days : 5th Feb - 10th Feb without workout .

19 Feb 2008
[Tuesday]

Its been a long i stop Journaling a while I got some life to do~


Breakfast 8.30am
-3 Slice of gardenia high fiber meals
-1 Cup of milk

Lunch 12pm
- Chap fan ( medium rice ) + meat + veggie
- 1 Bahulu ( "Kai tan Kou" in cantonese )

Pre-workout
- 1 fish oil
- 1 cup of milk

Workout = 4.45pm

Post workout
- 1 pack of chocolate milk
- 100 plus

Basketball 5.20pm - 7pm

Dinner - 8pm
- Chap fan ( Medium rice ) + chicken breast meat + toufu + veggie

Workout:-
Chest+Biceps

Prebed- Around 11pm later
- 1 cup of milk probarbly

Note:-
1.Didnt bring my whey protein back ..so no whey this week
2. Feel a bit starving before lunch and before dinner...Should i put something ?

3 March 2008 [ Monday ]

I've stop writing my journal for a while , hopefully I will spare some time to write from now on



Breakfast - 9.25am
- 1/2 Scoop of whey + 250ml milk + 1 Raw egg
- 1 Slice of Cheese

11am - Chicken floss bread + Honey dew

12.20pm - Pan mee + 2 fish ball

2.50pm - 2 banana

3.55pm
Workout

Squat
20kgx8
40kgx8
50kgx8x2

Leg curl machines

Pull up
1xBWx4
1xBWx2

Lat Pulldown
2x??kgx10


DB bench press ( Each hand )
25lbsx10x3

Triangle Pushup - 1x10xBW

1 Arm push up - 1x4xBW

4.15pm
POstworkout - 1 scoop of whey

Basketball - 4.20pm Until 6.30pm

Dinner 7.15pm
- Chap Fan + chick + vege

Pre-bed later : around 10.30pm - 1/2 whey + milk perhaps.

Note:-
1. Haha , its my first time to mix an egg into the whey .. Didnt taste really raw , as the whey and milk taste cover it already .. I feel so geli when drink it Hopefully I dont stomach pain later ~
2.


This post has been edited by danilo5753: Mar 3 2008, 07:48 PM

4 March 2008 - Tuesday


8.30am
- 4 slice of gardenia high fibre bread
- 1 Cup of HL milk

10.30am
- 1 COffee Dutch lady milk

12.15pm
- Chap fan + chicken + egg + vege

3pm
- 250ml Dutch lady choco milk

4.50pm
- 2 banana

Basketball : 5.20pm - 7pm


7.50pm
- Mix rice + Hotdog + beans + vege + toufu


Pre-Bed later
- 250ml HL milk

Note:-
1. Indulged in rebounding in basketball already Coz can jump higher and higher from time to time ~ yay.



Measured Body Stats today
Weight : 70.6kg +0.2kg as compared to 16 Feb
Body Fat % : 16.6% -0.5% as compared to 16 feb

5 March - Wednesday

10am
- 4 slice of gardenia high fibre bread
- 1 cup of HL milk

12.10pm
- Chicken Rice + hard boiled egg

2.50pm
- 300ml Dutch lady choco milk

workout 3.45pm

Military Press
- 20kgx10
- 25kgx10x2

Shoulder Side raise
- 25lbsx8x2

Shoulder lateral raise
- 25lbsx6x2
- 12lbsx10x2

Shoulder Front raise
- 12lbsx10x2
- 25lbsx8x2

Pullup
1x3xBW

Postworkout meals 4.40pm
- 1 scoop of whey + water
- 7 Up revive

Basketball 4.45-5.45pm

7pm
- Mix rice + Chick + vege + toufu
- 100 plus


8.45
- Mee Rojak mamak ( Tapau from BRJ ) : Cheat meals of the week !

11pm
- 2 Milo ais

6 March 2008 - Thursday !

10am
- 4 slice of gardenia high fibre bread
- 1 cup of HL milk


12pm
- Fish chop rice
- 100 plus

3.20pm
- 500ML Dutch lady choco milk

6.30pm
- Fish chop cheese baked spaghetti

11pm
- 1 cup of HL milk : 250ml

10 March 2008 [ Monday ]

8.40am
- 4 slice of gardenia high fibre bread


11.30am
- Mix rice : chicken + Water egg + some vege


3pm
- 300ml HL chocolate milk

4pm-5pm [ Workout ]

Post workout
- 2 Banana
- 500ml 7 Up revive

*Basketball *

6.40pm
- 1 scoop of whey + 300ml milk

7pm
- mix rice : chicken + toufu + vege

Prebed- 11pm later
- 1 cup of Milk

Workout : Chest + Biceps

Barbell Bench Press
-1x20kgx10
-2x30kgx10

Barbell Incline Press
-2x20kgx10

Dumbbell Incline press
-2x7.5kgx10

Machine Flyer
-1x10poundsx10

Standard Barbell bicep curl
-2x8x15kg

Dumbbell Bicep curl
-2x8x7.5kg

A little forearm curl




Remark:-
1. Weather very hot today ~ seems sweating heavy ...

12 March 2008 [ Wednesday ]

10am
- 4 slice of bread + milk

12pm
- Mix rice : small rice + meat + water egg + vege.

3.30pm
-Sushi king : 6 plate of sushi

5pm : 300ml HL chocolate milk

5.30pm-7.30pm
[Basketball]

7.50pm
: 250ml HL choco milk


8.30pm
- Medium rice + chicken

Prebed : 12am
- 250ml HL milk

13 March 2008 [ thursday ]

10am
- 4 slice of bread + milk

1.30pm [ feel starved a little bit ]
- Mix rice : Medium rice + meat + water egg + vege

3.30pm
- 300ml chocolate milk

Workout : 4pm-5pm+

Basketball : 5pm+ to 6pm

6.30pm
- Mix rice : Big rice + chicken + hotdog + toufu

8pm
- 7 biji Kaya ball

Prebed- 11.40pm+
- 250ml dutch lady low fat milk

Workout [ Back + Triceps day] *Forgot do triceps again ...lol

Deadlift
- 1x10x30kg
- 2x8x40kg

Pull up
- 4x5xBW

Seated cable low row
- 2x10x??weight

Dip
- 2x8xBW

Remark
1. Feeling my right lats is more strong than left lats..any help ?
2. Hamstring feel pain and scretched after deadlift

when i touch my lats , i feel right lat is somehow harder/bigger + when I do my last rep pull up , I feel like using right side to pull myself up higher ( just a slightly higher ) ..Is this a good indicator ?