row got nothing to do with arms. strong arms can affect ur rowing then both of u r doing it wrong.

15 March 2008 [ thu ]

10.55am
- Spaghetti + 1 Cup of milk

1.15pm
- Spaghetti

2.40pm
- a pice of watermelon

3.50pm
- 3 Slice of gardenia high fibre bread + tuna
- 1 Cup of milk


7pm
- Medium rice + meat + vege + toufu


9.30pm
- pop corn + 100plus

12.45am
- 1 cup of milk

17 March 2008 [ mon ]

9.45am
- 1/2 scoop of whey + 400ml HL milk
- 2 slice of gardenia high fibre bread

12pm
- Medium rice + lot of chick + some vege + water egg
- Milo ais

3pm
- 1/2 whey + milk

3.30pm : Workout
5.30pm
- 1 scoop of whey + water

7.20pm
- Medium rice + lots of chick + vege

11pm- Supper cum Prebed Cum cheat meals
- Milo ice + 1/2 whey
- Roti Sardin @_@

Workout

Bench Press
-3x8x30kg
-1x8x35kg

Incline bench press
-2x8x20kg

Push up with 10kg plate on back
-1x15xBW+10kg

Didnt work too much today Gonna workout on biceps tomorrow.

18 March 2008 [ tue ]

10.15am
- 4 slice of gardenia fibre bread

11.40am
- Medium rice + chick + lot of vege + water egg

4pm ( starving really..)
-1scoop of whey + water

7pm
- Medium rice + lots of meat + 1 boil egg + vege

11.40pm
- 1/2 whey + water

where the hell is protein in breakfast?

19 March 2008 [ Wed ]

9.40am
- 2 slice of bread + Tuna in mayonnaise
- 1/2 scoop of whey + water

12.45pm
- Chicken Rice + milo ice

4.15pm
- 250ml of HL milk

4.30pm- Workout

5.10pm
- 1 scoop of whey + 250ml HL milk

7.20pm
- Medium rice + Lots of meat + Little vege

Later around 10-11pm
- Perhaps some milk again ?

PS: Hey honestly , I consume lots of milk =.= I should do something about it .

Home Workout Edition

Circuit workout

A.Front Squat-8 Rep ( 20kg plate + Bar )
B.Pull up - 4-5 Rep ( BW )
C.Push Up - 15 Rep ( BW)



Rest 1 minutes between circuit.


Done 4 Circuit .

Other minor workout
- DB Biceps curl - 2 sets of 6kg
- Tested tower pull up ..its suck

Remarks
1. Sweat like hell , shoulder & trap seems sore . Fatigued !

---

Added on March 19, 2008, 9:29 pmSorry Gotta upgrade my breakfast then.

This post has been edited by danilo5753: Mar 19 2008, 09:29 PM

21 March 2008 [ Friday ]

8am+
- 3 gardenia high fibre bread + tuna
- 1 cup of milk

11am+
- Medium rice + lots of chicken + vege


2.50pm
- 1 scoop of whey + milk

3.30pm-4pm+ [ Workout ]

4.30pm+
- 1 Scoop of whey + milk

8pm
- Medium rice + beans + egg + lots of fish lol

Later around 11pm+
- 1/2 scoop of whey + water perhaps

Workout [ Leg ]

Squat
- 1x8x30kg
- 1x5x50kg
- 2x6x50kg

Leg Press
- 3x8x20

Leg Curl
- 2x8x40kg

Standing Dumbbell Calf Raise
- 5x10x17.5kg

Remarks
1. Short workout

MONDAYY
- Deadlift/bent over row(alternate) - 3-4 set
- lats pull down - 3 set
- bent over lateral raise 4 sets
- dumbbell lateral raise - 4 sets
- Skull crusher - 3 set
- Rope pulldown - 3 set

WEDNESDAYY
- flat Bench press - 3
- Incline dumbbell bench press - 3 set
- dumbbell/cable flies - 4 set
- inlcine curl - 3 set
- standing barbell curl - 3 set

FRIDAYYYY
- Squat - 4-6 set
- Leg curl - 3 set
- Calves raise - 4 set of 20-30 rep

add in 2 sets of 30-50 reps of leg press if u find it not enough.

but then usually u should burn urself in squats.

Thanks Jones , will follow it for couple of months and see how the result

22 March 2008 [ Saturday ]

10.45am
- 2 slice of gardenia high fibre bread
- 1 scoop of whey

1pm
- 1 slice Banana cake

1.30pm
- Chicken Rice

5pm
- 1 Scoop of whey


8pm
- Chicken Rice

11.30pm
- 1 cup of milk

1. Moody day , at home almost whole day doing revision ..

23 March 2008 [ Sunday ]

10.30am
- 3 slice of gardenia high fibre bread
- 250ml milk + 1 scoop of whey

12.30pm
- Chicken rice

3.40pm
- 1/2 whey + 2 Tablespoon of oat + 1 apple

5.45pm
- 1 cup of milk

7pm
- Medium rice + Ham + Potato + Vege + Sambal with Ikan Bilis

10.20pm
- 1/2 whey + 250ml milk

Remark
1. Calves feel veryyyyyyyyyy pain since last friday workout..Didnt sretch my calves before workout i guess ?

1 April 2008 [ April Fool lol ]


Breakfast- 8am+
- 2 slice of gardenia high fibre bread + peanut butter
- 1/2 scoop + milk

Lunch 12pm
- Mix rice : Some meat , fried egg , some vege

Pre-workout 2.50pm
- 1 Banana
- 1 hot dog bun + 1 sardin bun

Workout 3.45pm-4pm+

Postworkout
- 1 scoop of whey + water

Dinner : Around 8pm
- Medium rice + Chicken + yong tau fu ( no fried stuff ) + soup

Pre-bed later : 10.30pm
- 1/2 scoop of whey + milk


Workout journal

Back + Shoulder + Triceps

Deadlift
-1x10x30kg
-4x6x50kg

Pull up
-3x5x BW

1 Arm dumbbell row
- 2x9x10kg for each side

Seated cable row
-1x10x8 plate
-2x8x6 plate

Scott press ( Dumbbell)
-2x8x7.5kg each side


Bend over lateral raise
-3x8x12lbs each side


DB Lateral raise
-2x8x12lbs each side
-1x10x10lbs each side

Skull-Crusher
-1x10x10kg
-2x10x15kg

Dip
-2x8xBW


Note:-
1.Feel quite tired today , quite sleepy also due to the cold weather I guess. [ Raining + thunder heavy]

2 April 2008 [ Wednesday ]

9am
- 2 Slice of gardenia fibre bread
- 1/2 scoop of whey + 300ml milk

11am
- 3 Banana ( small 1- pisang montel they called ..)
- 1 Apple


1pm
- Chicken rice

4pm
- 1/2 whey + milk

6.30pm
- Medium rice + brocolli + beans + egg + little yong tau fu

8.30pm
- 1 apple

10.30pm
- 1/2 whey + milk

Note:-
1. No workout , rest.

3 April 2008 [ Thursday ]

8am
- 1 Slice of gardenia fibre bread + 1 Slice of low fat cheese
- 1 banana
- 1/2 scoop of whey + 300ml milk

11am
- Mix rice : Small rice + vege + little chicken + potato


1.45pm
- Mix Rice : Medium rice + lots of chicken + lots of pork


Basketball 4pm-6pm

Post-Basketball meal after basketball 6.30pm : 300ml GoodDay low fat milk + 1 scoop of whey

8pm Dinner
- Small rice + lots of chicken again + vege

10.15pm
- 250ml HL milk

Note:-
1. Quite fatigue and tired today after basketball . Got dark circle on my eye ..
2. Vertical Jump increased again .. Almost can touch the basketball rim(ring) with full force , need 3"-4" inches more.
3. Going to do a Vertical jump training programme , called Air Alert 3 starting next week.. Hope I can improve on it.

Current standing vertical Jump : about 28"~29" inches
Target Goal vertical Jump : 35" !! ( by the end of the programme )
- By any means, I will still lift the weight in the gym
- Just by some sudden , I have the passion and interest to jump higher lol ~

This post has been edited by danilo5753: Apr 3 2008, 11:02 PM

wah vertical jump 28"....can touch the ring edi?

Still cannot lol .. I feel about 3-4 inches more ~ that is with 1 hand . Hope I can at least touch it a little bit after I done the programme .. Will update my weekly progress . Starting next week monday will be on Air Alert 3 ~

4 April 2008 [ friday ]

8am
- 2 Slice of gardenia fibre bread + 1 Slice of low fat cheese + Tuna
- 1/2 scoop of whey + 300ml milk

11.30am
- Mix rice : Medium rice + Lots of chicken + water egg


3pm
- 1 Gardenia Jagung bread + 1/2 scoop of whey

Workout 3.30pm -4.30pm

Post workout : 2 Slice of tuna sandwitch + 1 scoop of whey

Then Basketball till 6pm.

7.50pm Dinner
- Medium rice + lots of curry fish and curry vegetable + fried egg




Workout

Barbell Bench Press
-1x10x20kg
-1x8x30kg
-2x6x40kg

Dumbbell Bench press
- 1x10x7.5kg *2
- 1x8x15kg *2
- 1x10x7.5kg *2

Incline Barbell Bench Press
- 1x10x20kg
- 1x8x25kg

Incline Dumbbell Bench Press
- 2x10x7.5kg *2

Flat Dumbbell Flyer
- 2x10x7.5kg *2

Incline DUmbbell Flyer
- 2x10x7.5kg *2

Incline Push up
- 1x10xBW

Standard Barbell biceps curl
- 1x10x10kg
- 1x8x15kg
- 1x10x10kg

INcline Dumbbell biceps curl
- 1x8x7.5kg *2
- 2x10x5kg *2

Biceps Hammer curl
- 3x10x5kg

Ezybar Preacher Curl
- 2x10x5kg

Note:-
1. High intensity on Basketball , so fun . More confident on game
2. Biceps feel like wanna explode already when I flex it hard hard ..
3. Quite Fatigue already after basketball ...sigh..

8 April [ Tuesday ]

10.30am
- 2 slice of Gardenia fibre bread + tuna
- 1 Big banana
- 1/2 scoop of whey + 300ml milk

12pm
- Mix rice : small rice + lots of chicken + egg + little vege

3pm
- 1 BIg banana

3.45pm - workout
4.15pm - Post workout : 1 scoop of whey + 1 Big banana

Basketball 4.20 ~ 5pm+

After basketball : 1 Big banana again


7.25pm
- Nasi lemak + egg + 2 medium fish < My mum cook lol >


Workout

Squat
-1x10x30kg
-2x8x40kg

Leg Press machine
- 3x12x20plate

Standing 1 leg DB Calf Raise
- 2x10x7.5kg Dumbbell

Requesting progress pic ~!!

Progress Pic as requested

1st September 2007


Middle February 2008 [ Flexed after some workout ]


April 2008
I like to see the middle back muscles <Like Diamond shape> this way..



What they called double Bi pose ? Dont know how to flex .


Front triceps pose..


Hehe , I still dont have visible abs yet so I dont post front naked pose
Maybe more 2 months I will have a little visible abs