RM1.2 per entry is really cheap.

Back in Melbourne University gym its like Au$30 bucks a month.

The weights room is as big as 1 and half basketball courts. 4 squat racks, 4 benchpress racks, 2 shoulder racks, lotsa fixed weight machine, lotsa free weights stuff (dumbbell ranging from 10kg all the way to 100kg) and a cardio room which is almost as big as the weight room probably 3/4 of the size and have a swimming pool too.

Those were the days, cheap gym and lotsa facilities.

Being a student sure have lotsa benefits.

5 January 2008 ( Saturday )

Morning Cardio

- Skip rope for around 10mins - 15 mins
- Jog around 400meter with medium intensity

Breakfast 10am
- 2 Slice of Gardenia wholegrain bread
- 1 Banana

Pre-lunch 11.45am
- Milk+whey

Lunch 2pm
- CHicken rice

Workout 3.30pm

Back + Biceps day

Deadlift
- 1x10x20kg
- 1x8x30kg
- 1x5x50kg
- 1x5x55kg

Barbell Row
- 1x10x20kg
- 1x5x25kg

Chinup
- 1x3x Bodyweight

Ezybar narrow grip curl
- 2x10x10kg

Dumbbell Hammer curl
- 2x10x12 lbs ( each hand )

Ezybar Overhand curl
- 2x8x10kg

Barbell Trap Uprow
- 1x5x20kg <-- Damm hard ?

Barbell Shrug
- 2x10x20kg

Post workout - Around 4.30pm
- 2 Scoop of Whey
-1 Banana

Dinner [ 8.45pm]
- Chicken Rice now , eat half rice only ..

My home cheras here no water .. Sad case .

This post has been edited by danilo5753: Jan 5 2008, 08:49 PM

7 January 2008 [ Monday ]

Breakfast 9.00am
- 2 Normal bread
- 1 cup of HL milk

Pre-lunch 10.30am
- Milk + 1 scoop of whey

Lunch 1.20pm
- Chicken Rice


Workout [ Around 4.30pm ]

Squat
- 1x65lbsx8
- 2x95lbsx8
- 1x105lbsx6

Flat Bench press
- 1x45lbs[bar]x10
- 1x65lbsx10
- 2x105lbsx6

Decline Sit up
- 2xBW x 10

Incline Bench Press
- 1x45lbs[bar]x10
- 2x65lbsx8

Dips [ Chest version]
- 2xBWx8


Cardio : Body combat [At California fitness]

Post Workout: 6.15pm
- 1 1/2 Whey

Dinner 7pm
- Rice + Beef


Body Check:-
Before Workout

Bodyweight : 70.4kg
Body Fat % : 18.8%
Body Fat mass : 13.3kg


Thanks Vivian for bringing me to California fitness for trial ! Appreciate it !
Too bad the Consultant keep persuading me and eat the time

This post has been edited by danilo5753: Jan 10 2008, 08:56 PM

holy shit u went for trial and didn't even tell me lol

10 January 2008 [Thursday]

Breakfast : 8.30am
- 4 Slice of gardenia high fibre bread with Tuna
- 1 glass of milk

Workout : 10.30am

Deadlift
- 1x10x45lbs ( BAR )
- 3x8x115lbs ( Include BAR )


Chin up
- 2x5x Bodyweight

Lat Pulldown
- 3 Sets of forgetted weight

Barbell Bicep curl
- 2x10x20lbs

Barbell bicep Narrow grip curl
- 2x6x20lbs

Barbell Reverse biceps curl
- 2x8x20lbs

Sit up
- 2x15xBW

Cardio - Around 15 mins or less

Postworkout meals ( Around 1130am):-
- 1 Scoop of whey

Postpostworkout meaals ( Around 1230pm+):-
- Chicken Terriyaki set


Back from home and sleep ^^

Wakeup at 5pm .

Pre-Dinner [ 5.20pm]
- 4 Slice of gardenia high fibre bread with tuna


Comment:-
- Ah..Finding my tummy get flatter day by day xD Illusion or what i dont know .
- Nice workout at CF.
- Today workout less than 45 minutes i think

1230pm to 520pm. catabolic for 5 hours. u say tummy shrink onot?

13 Jan 08 [ Sunday ]

Breakfast - 9.00am
- 1 Hot dog bread with some CHicken floss
- 1 Cup of HL milk


Post-Breakfast - 11am+
- 1 Teh Ais
- 1 Egg cake ( Kai tan Kou )

Pre-Lunch - 12pm+
- 1 scoop of whey + milk

HOME WORKOUT
- Clean my whole Bedroom
- Mop floor
- Clean my room ceiling fan and my parents room fan
- Take my clothes to the sun ( Sai Sam )


Lunch - 2pm
- 1 Chicken Rice ( Eat half rice )


Pre-workout [ 5.30pm ]
- 1 Butter bread

Workout [ 6pm+]
Skip Rope
- 6 x 60 [ rest 1-2mins in between each set ]


Dinner [ Around 7pm+ ]
- 1 medium rice
- Some "Ai gua "
- 1 medium Fish
- 2 herbal soup [ vegetarian]


* Moody day today .. Not feeling nice at Cheras .. No fren , No activities , No Date and No fun at cheras ... Feeling quite lonely at home also .. Lucky i bring my skip rope back for cardio..
* No mood to do revision also .. Will do revision at college home .

*Skip rope make my heart beat jump 160-180 per minutes .. Feeling so nice and sweat till my pants also wet .

Will take Pre-Bed later around 10pm+ and sleep .

My Exam Period : 18 Jan - 2 Feb . *Might lower my workout Intensity during the period because i dont want to experience any muscles pain or fatigue

wah finish exam before CNY! damn syok... lol today my home workout also almost same as you...clean room and mop floor lol

Hey Danilo.

If not mistaken , you are on Lipo 6 right?

If so, being on them while preparing for exams, would be fantastic.

Another great addition would be, gingko brahmi + Fish Oil.

Those are my must have Supps during exam time.

14 Jan 08 [Monday]

Breakfast - 9.30am
- 3 slice of gardenia high fibre bread + kaya
- 1 cup of HL milk

Pre-Lunch - 11am+
- 1 Papaya
- 1 Jambu air


Lunch - 1pm+
- 1 Chicken rice


Pre-Cardio - 4pm
- 2 slice of gardenia high fibre bread + tuna
- 1 Barli [ housemate boil geh ]


Cardio - 5pm+ - 6pm+ [ Around 1 hour ]
- Basketball game - Running and Lay up like hell .


Dinner - 7pm
- 1 Unagi sushi * Grab it at jusco
- 1/4 chicken *Breast part + wing

Pre-Bed - 10.45pm
- 1 Maggie sup with 2 eggs
- 1 Limau Ais


Note:-
*Bought 3 can of TC BOY tuna just now ..Dont know how it taste Will eat it tomorrow .


Gonna study right now , gambateh to those who are having exam soon also



This post has been edited by danilo5753: Jan 15 2008, 08:15 PM

15 Jan 08 [ Tuesday]

Breakfast - 9.30am
- 3 slice of gardenia high fibre bread + Tuna
- 1 glass of milk


Lunch 12pm+
- 1 CHicken rice

Post workout - 3.30pm
- 1 Tuna bread
- 250 ml milk

Workout 4.20pm

Post workout - near 5pm
- 1 Scoop of whey + water

Basketball 5pm-6pm [ around 1 hour ]

Dinner - 7.30pm
- 1 Chicken chop rice [ didnt take the fried skin and chicken fat ]
- 100 plus

WORKOUT-

Shoulder + Chest

Barbell flat Bench press
- 1x10x20kg [ not including bar ..bar around 5kg i think]
- 1x8x30kg
- 1x8x35kg

Barbell standing Military Press
- 1x10x20kg
- 1x8x22.5kg
- 1x8x25kg

Situp
- 1x15xBW


Some dumbbell front raise, lateral raise, and uprow for shoulder .

PS:-
* Right wrist still hurt , so when doing bench press it is pain and not stable
* Should i do Incline Bench press ? Or just keep on with Flat Bench press ?
* Will take a Pre-Bed meals later on


-Still strunggling in revision for my exam. TOmorrow gonna wake up at 6am to study !! Argh !!

16 Jan 08 - Wednesday

Breakfast - 9.30am
-2 slice of gardenia high fibre bread
- 1 cup of milk

Lunch - 12.30pm
- 1 Chap fan , eat a little rice .. some toufu , meats and egg

Workout - 3.10pm
- Some Chin up
- Some push up
- Some dumbbell squat
- Some Dips
- Situpx3 set with 6kg weight
- Leg raise
- Front Planche , Side plance
* Done in circuit for those somesome thing .. Today do revision at home , didnt go gym .

Post-Workout - 4pm
- 1 Cup of milk
- 1 Banana

Dinner - 7pm [CHEAT MEALS OF THE WEEK ! ]
- Total 8 piece of Pizza ( 5 Slice from Large pizza , 3 Slice from Regular thin pizza ) ''
- 2 Cup of 100plus

Pre-bed - later around 10.30pm
- Half cup of milk perhaps

Supper - 11.30pm
- 2 Egg : 1 yolk
- Limau Ais

Note:-
* Wow , so long din have pizza edi . Kinda starving jz now after post-workout meals xD .
* Hope the pizza can be digested Feeling so full now .

This post has been edited by danilo5753: Jan 17 2008, 12:15 AM

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

i think u need to get your ass in the gym and squat a 1 rep max PR to boost your confidence.

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.

get a good load of carbs. clean carbs. some good sweet potatoes or yam. or potato. not mashed, buy from pasar, peel and boil in water. take some glucose as well. it bumps up your brain and start the engine running.

edit : ur max is 62kg

This post has been edited by divisionby0: Jan 17 2008, 10:43 PM

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 .