Hehe okay ~ I wont blame you then ..
Thanks for supporting me Will work harder to get 6 packs for you to see.. * Motivated ! *
Lets cheat meal again on coming days , haha..

This post has been edited by danilo5753: Apr 14 2008, 09:44 AM

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

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

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

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 !

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 .

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

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

Thanks I'll jump higher

Thanks Jones . and you shouldnt steal Vivian words

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

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

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 .

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

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

Planks



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