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danilo5753 Getting Lean Journal ~, Mini Bulking : June to October 2008

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TSdanilo5753	Oct 29 2007, 10:41 AM, updated 18y ago Show posts by this member only \| Post #1
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	Hi everyone , just posting my record of lifestyle here . Please feel free to comment on my diet and activities ya Starting Current Details :- Age: 20 years old Height : 171 cm Weight : 73.5 kg Bodyfat : Dont know BMI : Around 24.6 (Overweight) Waist : Measure later ... Major Achievement ( Changes ) New 2008 Goals : - Have abs visible a bit before 2009 Chinese New year - Having BF around 10% - Able to do 15 Perfect Chin Up Form - Able to do 100 push ups in 2 minutes - Able to Squat own Bodyweight - Able to do 1 rep of Full Planche push up ! [Push up with the leg on the air ] - Lost all the Chest Fat and Tummy Fat Due date : 31 Dec 2008 Stats Update[ 4 jan 08]:- - Body Fat % : ?? - Weight : 70kg - Height : 171cm - Waist : 32" - Arms : 13" - Chin up : 5xBodyweight - Push up : 43 times in 1 minutes Stats Update [ 16 Feb 08] - BF% : 17.1 - Weight : 70.4kg - Height : 171 - Waist : 31.5 - Hip: 31 - Arm: 13 Stats Update [ 4 Mac 08] - BF% : 16.6% -0.5% - Weight : 70.6kg +0.2kg - Height : 171 - Waist : 32 +0.5 - Hip: 31.5 - Arm: 13 Stats Update [ 9 April 08] -BF%: ?? - Weight : ?? - Height : Same gua -,- - Waist : 31.5 -0.5 - Hip : 31 -0.5 - Arm : 13 [ Never see any increment ] Updated Normal Diet style[25th June 08] :- Breakfast (9am-10am) - 4 slice of Gardenia Whole grain bread (Sapu with kaya OR tuna + Peanut Butter) - 250ml HL milk OR 1 Cup of Milo Lunch (12pm-1pm) - Chicken Rice OR Medium rice with vegies and meat and egg's Post-Lunch ( 3pm-4pm) - Banana OR fruit OR whey OR bread Dinner (7pm-8pm) - Rice : Small serving of rice + some meats + Vege Pre-Bed (around 11pm) - 1 Scoop of Whey + Water/Milk This post has been edited by danilo5753: Jun 24 2008, 10:21 PM
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jones007	Oct 29 2007, 10:45 AM Show posts by this member only \| Post #2
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	add Row variation in back day. fukk tricep kick backs. do dips or skullcrushers. add in ur bench press the next day u go into your gym do barbell squats sub lunges with leg press do standing shoulder press up every set to 4 sets with repitition of 6-10
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TSdanilo5753	Oct 29 2007, 11:01 AM Show posts by this member only \| Post #3
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(jones007 @ Oct 29 2007, 10:45 AM) add Row variation in back day. fukk tricep kick backs. do dips or skullcrushers. add in ur bench press the next day u go into your gym do barbell squats sub lunges with leg press do standing shoulder press up every set to 4 sets with repitition of 6-10 Thanks man , will do row and skullcrushers . Will upload my photo's sometime later.
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metalfreak	Oct 29 2007, 12:43 PM Show posts by this member only \| Post #4
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	hhm..Kick Backs doesn't work well for Triceps? just curious =)
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King83	Oct 29 2007, 12:49 PM Show posts by this member only \| Post #5
I'm the guy your mother warned you about Senior Member 5,237 posts Joined: Sep 2006 From: Stary Oskol	i do kickbacks... actually, for tris, i do - close grip bench press - skullcrushers - kickbacks - and cable pushdowns oh... don't forget dips dips... do everything
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metalfreak	Oct 29 2007, 12:54 PM Show posts by this member only \| Post #6
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	Yea bro..will do my dips...really soon. I can't find any other bench "nicer" than Kettler's one.. Already went to Midvalley, The Curve, Ikano....malas wanna scout so much. ..all also about RM300....but I kinda like the one from Kettler T.T But my gf didnt want to stop by 1 Utama to let me but my bench =.= Macam tak mahu bagi aku beli only....wasting money meh? I might still join a gym anyway...at least I have "some" equipment at home for days I can't go to a gym right? ahahah
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jones007	Oct 29 2007, 01:27 PM Show posts by this member only \| Post #7
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	yeah good luck in doing kick backs. u r just wasting your time doing that 3x15 of kick back. GOOD LUCK
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metalfreak	Oct 29 2007, 01:41 PM Show posts by this member only \| Post #8
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	chill man..dont have to be that sarcastic. Its still 1 of the few exercises for triceps anyway =.=
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jones007	Oct 29 2007, 03:31 PM Show posts by this member only \| Post #9
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	have u seen pro bodybuilders do tricep kickback? they do tricep extension, skull crushers, dips, push downs, french presses, decline incline upright tricep extension, narrow grip decline incline flat bench press everysingle tricep exercise except tricep kickback. i pesonnaly dont think its a tricep exercise. This post has been edited by jones007: Oct 29 2007, 03:31 PM
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metalfreak	Oct 29 2007, 03:58 PM Show posts by this member only \| Post #10
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	oh i see...no wonder. =) will do skill crushers instead of kick backs. its kinda hard to do kick backs anyway haha This post has been edited by metalfreak: Oct 30 2007, 09:34 AM
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TSdanilo5753	Oct 30 2007, 08:52 AM Show posts by this member only \| Post #11
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	29 Oct (Monday) Breakfast (10am) - 2 slice of whole grain bread - 1 banana - 1 cup of HL milk Lunch (1pm) - Chicken rice (with normal white rice) + a veggies Snacks (4pm) - 1 No-fat yogurt - 2 Banana Dinner ( 7.30pm) - Chap fan with small serving rice , 2 veggie , 1 taufu , and 1 curry chicken Workout (10pm) CHEST & TRICEPS workout - Dumbell press (do on the floor , no bench yet) 2x10x6kg (okay i know its very light weight , going to obtain an ezybar really soon ) - Dumbell flyers ( 2x10x6kg ) - Elevated push up with 5 kg plate on back (2x12) - Skullcrushers aKa Lying triceps extension 1x10x6kg 1x10x7kg 1x6x10kg - Tricep overhead extension 1X10X6kg 1x10x7kg 1x8x10kg 1x10x6kg - Traditional sit up 1x10 - Weighted sit up (holding a 6kg dummbell) 1x10 Post-workout - 1 Glass of HL milk This post has been edited by danilo5753: Oct 30 2007, 11:36 AM
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jones007	Oct 30 2007, 09:23 AM Show posts by this member only \| Post #12
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	ehhhhhhhhh skull crushers one rep only? or typo? lol
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TSdanilo5753	Oct 30 2007, 11:42 AM Show posts by this member only \| Post #13
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(jones007 @ Oct 30 2007, 09:23 AM) ehhhhhhhhh skull crushers one rep only? or typo? lol Hehe, definately a type . Jones , ill send you a sample workout that i plan . Check ur pm soon Please comment on the thingy and give some advice ya Added on November 8, 2007, 7:09 pm8 November 07 (Thusday : deepavali stay home >.>) Breakfast 9am 2 slice of whole grain bread 1 cup of HL milk Pre-lunch 12pm 2 Hot dog 2 Egg (1 yolk only) Lunch + Pre-workout ? lol .. 3.30pm Chicken Rice ( chicken brest) 1 hard boiled egg (No yolk) 1 tou foo Soya Bean Medium serving of "Taugeh" (bean sprout) Workout (BICEPS + BACK) 5.30pm DeadLift Warmup: 1x10xbar Set: 1x10x13kg 1x8x17.5kg 1x8x20kg 1x5x28kg ROW 1x10x13kg 1x8x15kg 1x5x25kg EzyBar Curl (Biceps) (Why so hard ? Normally i do 6kg DB curl de.) 1x10x13kg 1x6x15.5kg 1x3x16.25kg (Busted) EzyBar Overhand curl (Biceps) (for long head ?) 2x10x8kg PostWorkout (6pm) * 1 Cup of HL milk Dinner 6.55pm 2 Hot dog 1 Egg (Without Yolk!) 1 slice of whole grain bread * SHould i take anything after my dinner ? I think i eat too early. Should i take pre-bed for tonight ? >.> Milk for pre-bed ? Added on December 9, 2007, 10:32 pm9 December 07 Workout Weight : 72kg ( After workout ) Deadlift 1x10x50kg 2x8x60kg 1x10x50kg Bench press 3x10x30kg DB Chest flyers 2x10x5kg (each) DB Biceps concentration curl 1x10x7.5kg ( for each hand ) Chinup 2x3x BW Lat pulldown 2x10x41kg 1x10x30kg Decline sit up 2x15xBW 1x15xBW+5kg Sit up 2x10xBW Leg raise 1x10xBW Wrist barbell curl 1x10x15kg Got play some machine exercise , dont know what it called -,- Postworkout:- 2 Scoope of ON whey protein Added on December 12, 2007, 8:40 pmNew Update :- Weight : 72.8kg ( Affter a sinful dinner) BMI : 25.2 BMR : 1616 kcal B.Fat% : 18.9% Fat Mass 13.8kg Measured using a machine at Fitness Concept lol ... This post has been edited by danilo5753**: Dec 22 2007, 05:36 PM
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TSdanilo5753	Dec 22 2007, 05:37 PM Show posts by this member only \| Post #14
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	22 December 2007 Breakfast 7.30am - A cup of milo + 2 tablespoon of oats - A slice of bread - A cup of HL milk Lat Pulldown 3 sets Assisted Pull up 3 sets Deadlift 1xbar(45lbs)x10 1x95lbsx8 1x115lbsx5 *Doing in wrong form , screwed my back perhaps Thanks jones for telling me . will correct it later on Machine Upright High Rows 3 sets Seated Cable row 2 sets Barbell biceps curl 3x20lbsx10 Decline Crunch 2x15xbodyweight Situp 2x15xbodyweight Abs Crunch Machine 6x20x25lbs <-- Very easy 1 .. Torso Rotation machine 2x15x25lbs < -- each side Lunch 12.50am ( Postworkout ) -Medium serving of rice -Chicken in sause -Beef in sause -2 serving of veggies -Milo ais Post-Lunch 5pm -Tong yun (around 10 biji) - Some chicken brease slice s - Some pork meat slices - Some veggies too Comment:- Hmm , Preworkout sucked . Didnt have much energy to lift just now . Left my shaker bottle and whey at my college house there ..ahh~ Hope next time will bring it with me all the time Didnt bring gloves too , left at college there also . Hand so pain after playing with some of the things at True Fitness there. True fitness is so big , and luxury . First time went to such as a nice gym . Thanks everyone Everyone is friendly though The air-cond is too cold , plus i am having a small flu .. Very hard to sweat also other than deadlift ,pulldown, and some some abs activity. Didnt remember the weight that i lift for those machine , haha. Weight measured at the end : 72kg ( Increment of 1kg (muscles perhaps) ) .
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TSdanilo5753	Dec 31 2007, 04:34 PM Show posts by this member only \| Post #15
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	31 December 2007 - The last day of year 2007 Morning 9.30am - 2 slice of bread + 2 egg -milo ice 12.30pm - Chicken rice 3pm Pre workout - 1/2 scoop of whey + milk 3.30pm - WORKOUT 4.20pm Postworkout - 1 1/2 scoop of whey - 1 glass of milk Workout:- Warm up 5 mins Barbell Bench press -1x12x20kg -1x10x30kg -1x10x35kg Dips - 2x10x bodyweight Dumbell bench press -2x8x7.5kg -each hand DB Flyer -2x8x5kg Butterfly -2x10x5kg Pushup -1x20xBodyweight
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TSdanilo5753	Jan 3 2008, 05:51 PM Show posts by this member only \| Post #16
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	3 December 08 [Shoulder day] Pre-workout -1 sardine sandwitch -1 cheese bread -1 Vico Barbell Military press Warm up 1x10x10kg Set:- 1x10x20kg 2x10x22.5kg DB front lateral raise 1x10x7.5kg each hand DB Side lateral raise 3x8x7.5kg Chin up 2x5xBody weight Pull up 1x3xBody weight Sit up 1x15xbodyweight Decline sit up 1x15xbodyweight Postworkout:- 1 1/2 scoop of whey What interesting today ? I meet 2 of my coursemate at the college gym ! They just start on lifting things Hehe, what is more interesting ? Vivian join me for workout .. Too bad she have class and need to go early Respect respect , even got class also go gym ! Yeah Motivation !
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~ ViViaN ~	Jan 4 2008, 06:59 AM Show posts by this member only \| Post #17
Getting Started Junior Member 168 posts Joined: Aug 2007	My california fitness membership will expired next month. I don't think to continue the membership. I probably will go to college gym. See ya around at college gym.. ^^
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jones007	Jan 4 2008, 07:26 AM Show posts by this member only \| Post #18
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	w00t apa college?? ucsi?
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Syd G	Jan 4 2008, 08:16 AM Show posts by this member only \| Post #19
Mom. Servant of God. VIP 8,023 posts Joined: Jan 2003 From: :: Cheras ::	Sibuk je Jones
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jones007	Jan 4 2008, 08:39 AM Show posts by this member only \| Post #20
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	gua pun mau pigi UCSI lol
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Syd G	Jan 4 2008, 08:44 AM Show posts by this member only \| Post #21
Mom. Servant of God. VIP 8,023 posts Joined: Jan 2003 From: :: Cheras ::	You quitting BAC?
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TSdanilo5753	Jan 4 2008, 09:14 AM Show posts by this member only \| Post #22
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	Not UCSI ler .. Its TAR college , tunku abdul rahman college... @_@ . Near setapak / wangsa maju there . Interested ? haha.
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jones007	Jan 4 2008, 09:19 AM Show posts by this member only \| Post #23
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	no la. after bac might be going into UCSI. no more law for me lol. Tar at wangsa maju got gym? w00t
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TSdanilo5753	Jan 4 2008, 09:42 AM Show posts by this member only \| Post #24
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(jones007 @ Jan 4 2008, 09:19 AM) no la. after bac might be going into UCSI. no more law for me lol. Tar at wangsa maju got gym? w00t Got , but kind old and messy a bit Only 1 squat rack , 4 jogging machine , some bicycle thingy , 1 Machine with Lat Pulldown , Low Row , Leg press and Chest Butterfly , some Bench , and lots of Dumbbell .
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jones007	Jan 4 2008, 09:47 AM Show posts by this member only \| Post #25
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	barbell? weights? 45lbs plates?
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metalfreak	Jan 4 2008, 09:53 AM Show posts by this member only \| Post #26
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	better than APIIT at APIIT, you lift Computers XD
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TSdanilo5753	Jan 4 2008, 09:54 AM Show posts by this member only \| Post #27
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(jones007 @ Jan 4 2008, 09:47 AM) barbell? weights? 45lbs plates? ya, barbell sure got la. But ! Its not measured in LBS ! It is in KG .. Heaviest is 15kg plates ..and 22.5kg Dumbbell i think . 10Kg plates have around 10 Piece , 15kg Plates have around 10 piece too .. 5kg , 2.5kg and 1.25kg have many la . If there is 2 guy like Jones , then it would not be enough plates for u guys lol . There was once case , where there is a BIG guy do row ..and keep asking from everyone for plates ..He's rowing 140kg if my eyes dont have problem .
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Syd G	Jan 4 2008, 09:59 AM Show posts by this member only \| Post #28
Mom. Servant of God. VIP 8,023 posts Joined: Jan 2003 From: :: Cheras ::	Jones is judging college quality based on their gym plates. Awesome.
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jones007	Jan 4 2008, 10:04 AM Show posts by this member only \| Post #29
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	QUOTE(danilo5753 @ Jan 4 2008, 09:54 AM) ya, barbell sure got la. But ! Its not measured in LBS ! It is in KG .. Heaviest is 15kg plates ..and 22.5kg Dumbbell i think . 10Kg plates have around 10 Piece , 15kg Plates have around 10 piece too .. 5kg , 2.5kg and 1.25kg have many la . If there is 2 guy like Jones , then it would not be enough plates for u guys lol . There was once case , where there is a BIG guy do row ..and keep asking from everyone for plates ..He's rowing 140kg if my eyes dont have problem . rowing my max deadlift? wtf? but then too little weights. i cant deadlift there. heaviest 22.5kg dumbbells is pathetic. QUOTE(Syd G @ Jan 4 2008, 09:59 AM) Jones is judging college quality based on their gym plates. Awesome. no shit. teh gym is mah life. mah life is teh ironz
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Syd G	Jan 4 2008, 10:06 AM Show posts by this member only \| Post #30
Mom. Servant of God. VIP 8,023 posts Joined: Jan 2003 From: :: Cheras ::	Suits you, man I'd rather pay money for good education & a lil bit more money for good gym than same amount of money for so-so education and free gym.
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jones007	Jan 4 2008, 10:11 AM Show posts by this member only \| Post #31
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	lol UCSI education is good wot.. by the way bad college wont even have a gym.. only good college wit big compass have quality gyms usualy, at least lol This post has been edited by jones007: Jan 4 2008, 10:11 AM
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TSdanilo5753	Jan 4 2008, 10:21 AM Show posts by this member only \| Post #32
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	TARC gym is RM 1.2 per entry .. @_@ Consider cheap with those so-so equipment At least enough for ppl like me .
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jones007	Jan 4 2008, 10:30 AM Show posts by this member only \| Post #33
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	tunia sing still wan money one ah? omg
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TSdanilo5753	Jan 4 2008, 10:38 AM Show posts by this member only \| Post #34
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(jones007 @ Jan 4 2008, 10:30 AM) tunia sing still wan money one ah? omg This world nothing is free lol , normal la..
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bubb13s	Jan 4 2008, 10:51 AM Show posts by this member only \| Post #35
Casual Junior Member 339 posts Joined: Jul 2007 From: Cyberjaya	QUOTE(metalfreak @ Jan 4 2008, 09:53 AM) better than APIIT at APIIT, you lift Computers XD carrying the comps up and down the stairs gives everyone a good workout. thanks to the stupid lift....the stairs is the only option.
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metalfreak	Jan 4 2008, 10:58 AM Show posts by this member only \| Post #36
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	=) yea...i know. I usually use the stairs anyway.. stupid lift. so darn slow. carry laptop ada lah =P PC was last time when i was a lab assistant. Added on January 4, 2008, 10:59 ambut last time =P wasn't into exercising and all. During my APIIT days... its just assignments, LOTS OF DOTA, yum cha...and clubbing. This post has been edited by metalfreak: Jan 4 2008, 10:59 AM
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Disciple	Jan 4 2008, 01:36 PM Show posts by this member only \| Post #37
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	the gym at tarc....utar dudes boleh masuk?
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jones007	Jan 4 2008, 01:39 PM Show posts by this member only \| Post #38
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	non utar dudes can masuk?
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TSdanilo5753	Jan 4 2008, 02:25 PM Show posts by this member only \| Post #39
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(Disciple @ Jan 4 2008, 01:36 PM) the gym at tarc....utar dudes boleh masuk? QUOTE(jones007 @ Jan 4 2008, 01:39 PM) non utar dudes can masuk? Only for Tarcian If you want masuk , i can bring u guys masuk .. Utar can snap masuk , provided you are smart ..
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jones007	Jan 4 2008, 03:05 PM Show posts by this member only \| Post #40
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	my friend study there oso ma.. tarc..
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kianweic	Jan 4 2008, 05:14 PM Show posts by this member only \| Post #41
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	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.
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TSdanilo5753	Jan 5 2008, 08:43 PM Show posts by this member only \| Post #42
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Jan 7 2008, 09:50 PM Show posts by this member only \| Post #43
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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Syd G	Jan 7 2008, 09:52 PM Show posts by this member only \| Post #44
Mom. Servant of God. VIP 8,023 posts Joined: Jan 2003 From: :: Cheras ::	QUOTE(danilo5753 @ Jan 7 2008, 09:50 PM) Thanks Vivian for bringing me to California fitness for trial ! Appreciate it ! Too bad the Consultant keep persuading me and eat our time
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jones007	Jan 7 2008, 10:07 PM Show posts by this member only \| Post #45
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	holy shit u went for trial and didn't even tell me lol
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TSdanilo5753	Jan 10 2008, 05:30 PM Show posts by this member only \| Post #46
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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jones007	Jan 10 2008, 07:31 PM Show posts by this member only \| Post #47
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	1230pm to 520pm. catabolic for 5 hours. u say tummy shrink onot?
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REYZAI	Jan 10 2008, 07:34 PM Show posts by this member only \| Post #48
Getting Started Junior Member 261 posts Joined: Jan 2007 From: Petaling Jaya	QUOTE(danilo5753 @ Jan 7 2008, 09:50 PM) ... Thanks Vivian for bringing me to California fitness for trial ! ... Too bad the Consultant keep persuading me and eat our time
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TSdanilo5753	Jan 13 2008, 08:18 PM Show posts by this member only \| Post #49
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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Disciple	Jan 13 2008, 10:02 PM Show posts by this member only \| Post #50
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	wah finish exam before CNY! damn syok... lol today my home workout also almost same as you...clean room and mop floor lol
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Nutrex	Jan 13 2008, 10:04 PM Show posts by this member only \| Post #51
Getting Started Junior Member 110 posts Joined: Nov 2007	QUOTE(danilo5753 @ Jan 13 2008, 08:18 PM) 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 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.
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TSdanilo5753	Jan 14 2008, 07:54 PM Show posts by this member only \| Post #52
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Jan 15 2008, 08:15 PM Show posts by this member only \| Post #53
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 !!
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TSdanilo5753	Jan 16 2008, 07:47 PM Show posts by this member only \| Post #54
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Jan 17 2008, 09:05 PM Show posts by this member only \| Post #55
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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divisionby0	Jan 17 2008, 09:27 PM Show posts by this member only \| Post #56
Getting Started Junior Member 156 posts Joined: Jan 2008 From: not a very happy weekend	i think u need to get your ass in the gym and squat a 1 rep max PR to boost your confidence.
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TSdanilo5753	Jan 17 2008, 10:36 PM Show posts by this member only \| Post #57
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(divisionby0 @ Jan 17 2008, 09:27 PM) 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.
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divisionby0	Jan 17 2008, 10:41 PM Show posts by this member only \| Post #58
Getting Started Junior Member 156 posts Joined: Jan 2008 From: not a very happy weekend	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
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TSdanilo5753	Jan 19 2008, 11:23 AM Show posts by this member only \| Post #59
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Jan 19 2008, 09:55 PM Show posts by this member only \| Post #60
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 .
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lil`pumpkinz	Jan 21 2008, 08:45 AM Show posts by this member only \| Post #61
私はデビッド愛 Senior Member 869 posts Joined: Jan 2008	QUOTE(danilo5753 @ Oct 29 2007, 10:41 AM) Hi everyone , just posting my record of lifestyle here . Please feel free to comment on my diet and activities ya Current Details :- Age: 20 years old Height : 171 cm Weight : 73.5 kg Bodyfat : Dont know BMI : Around 24.6 (Overweight) Waist : Measure later ... Old goals - Look lean before chinese new year - Having bf below 15% - Able to do 50 push up in 1 minutes - Able to do 15 perfect chin up form Major Achievement ( Changes ) New 2008 Goals : - Have abs visible a bit before Chinese New year - Having BF around 10% - Able to do 15 Perfect Chin Up Form - Able to do 100 push ups in 2 minutes - Able to Squat own Bodyweight - Able to do 1 rep of Full Planche push up ! [Push up with the leg on the air ] - Lost all the Chest Fat and Tummy Fat Due date : 31 Dec 2008 Current Updated Stats [ 4 jan 08]:- - Body Fat % : 16.3% - Weight : 70kg - Height : 171cm - Waist : 32" - Arms : 13" Cold Flex ? Just wake up and measured lol. - Chin up : 5xBodyweight - Push up : 43 times in 1 minutes Workout Style:- Biceps + Back , Forearm Days Chest + Tricep Days Leg Day Shoulder Day * Abs exercise will included in all workout days * Basketball Activities will put in between workout days , OR after workout ~ Normal Diet style :- Breakfast (9am-10am) - 2 slice of Gardenia Whole grain bread (Sapu with kaya OR tuna) - 1 Cup of HL Milk Lunch (12pm-1pm) - Chicken Rice OR Medium rice with vegies and meat and egg's Post- Luch (3pm-4pm) - Yogurt's OR apple/banana/papaya Pre-workout (5pm) - Milk + 1/2 scoop of whey Workout( Around 5pm to 6pm) Post-workout(2 mins after workout) - 1 1/2 scoop of hey Dinner (7pm-8pm) - Small serving of rice + some meats (Eat Chap fan) OR Spagetti Pre-Bed (around 11pm) - half glass of HL milk / 1/2 Scoop of whey You eat quite frequent. I skip my lunch and have light dinner (vegetables, no rice) but I am still gaining weight
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TSdanilo5753	Jan 21 2008, 08:53 AM Show posts by this member only \| Post #62
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(lil`pumpkinz @ Jan 21 2008, 08:45 AM) You eat quite frequent. I skip my lunch and have light dinner (vegetables, no rice) but I am still gaining weight 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.
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TSdanilo5753	Jan 21 2008, 08:52 PM Show posts by this member only \| Post #63
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 ..
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lil`pumpkinz	Jan 22 2008, 01:16 PM Show posts by this member only \| Post #64
私はデビッド愛 Senior Member 869 posts Joined: Jan 2008	QUOTE(danilo5753 @ Jan 21 2008, 08:53 AM) 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. Yup. I do kickboxing and some running.
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TSdanilo5753	Jan 22 2008, 08:54 PM Show posts by this member only \| Post #65
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Jan 24 2008, 03:46 PM Show posts by this member only \| Post #66
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Jan 25 2008, 09:50 PM Show posts by this member only \| Post #67
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 ~ !
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soitsuagain	Jan 30 2008, 11:47 PM Show posts by this member only \| Post #68
Let's do it together! Senior Member 3,801 posts Joined: Mar 2007	Congrats on your achievements. Now, you have something to proud off for this year CNY where the last CNY, you were a fatty.
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TSdanilo5753	Feb 3 2008, 07:19 PM Show posts by this member only \| Post #69
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Feb 5 2008, 10:33 AM Show posts by this member only \| Post #70
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 .
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TSdanilo5753	Feb 19 2008, 08:21 PM Show posts by this member only \| Post #71
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 ?
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TSdanilo5753	Mar 3 2008, 09:45 AM Show posts by this member only \| Post #72
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Mar 4 2008, 09:24 PM Show posts by this member only \| Post #73
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Mar 5 2008, 11:10 PM Show posts by this member only \| Post #74
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Mar 6 2008, 11:07 PM Show posts by this member only \| Post #75
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Mar 10 2008, 10:52 PM Show posts by this member only \| Post #76
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 ...
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TSdanilo5753	Mar 13 2008, 11:56 AM Show posts by this member only \| Post #77
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Mar 14 2008, 05:16 PM Show posts by this member only \| Post #78
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Mar 14 2008, 05:41 PM Show posts by this member only \| Post #79
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(CandleJack @ Mar 14 2008, 05:20 PM) how u know more strong ? 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 ?
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TSdanilo5753	Mar 14 2008, 06:00 PM Show posts by this member only \| Post #80
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(CandleJack @ Mar 14 2008, 05:48 PM) it's hard to get perfect symmetry... my lats are not the same size either. and maybe it's just ur left/right arm's strength.. Yea , I feel so ..Perhaps my right hand is stronger Will try row on weaker side as mentioned by you Thanks ya ~
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jones007	Mar 14 2008, 06:21 PM Show posts by this member only \| Post #81
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	row got nothing to do with arms. strong arms can affect ur rowing then both of u r doing it wrong.
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TSdanilo5753	Mar 16 2008, 12:51 AM Show posts by this member only \| Post #82
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Mar 17 2008, 11:10 PM Show posts by this member only \| Post #83
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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.
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TSdanilo5753	Mar 18 2008, 11:41 PM Show posts by this member only \| Post #84
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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jones007	Mar 19 2008, 07:09 AM Show posts by this member only \| Post #85
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	where the hell is protein in breakfast?
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TSdanilo5753	Mar 19 2008, 09:28 PM Show posts by this member only \| Post #86
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 pm QUOTE(jones007 @ Mar 19 2008, 07:09 AM) where the hell is protein in breakfast? Sorry Gotta upgrade my breakfast then. This post has been edited by danilo5753: Mar 19 2008, 09:29 PM
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TSdanilo5753	Mar 21 2008, 08:16 PM Show posts by this member only \| Post #87
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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jones007	Mar 23 2008, 12:28 AM Show posts by this member only \| Post #88
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	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
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jones007	Mar 23 2008, 12:30 AM Show posts by this member only \| Post #89
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	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.
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TSdanilo5753	Mar 23 2008, 01:33 AM Show posts by this member only \| Post #90
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 ..
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TSdanilo5753	Mar 23 2008, 10:21 PM Show posts by this member only \| Post #91
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 ?
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TSdanilo5753	Apr 1 2008, 09:32 PM Show posts by this member only \| Post #92
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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]
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TSdanilo5753	Apr 2 2008, 11:52 PM Show posts by this member only \| Post #93
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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.
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TSdanilo5753	Apr 3 2008, 10:27 PM Show posts by this member only \| Post #94
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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Disciple	Apr 3 2008, 10:32 PM Show posts by this member only \| Post #95
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	wah vertical jump 28"....can touch the ring edi?
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TSdanilo5753	Apr 3 2008, 11:02 PM Show posts by this member only \| Post #96
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(Disciple @ Apr 3 2008, 10:32 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 ~
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TSdanilo5753	Apr 4 2008, 08:09 PM Show posts by this member only \| Post #97
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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..
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TSdanilo5753	Apr 8 2008, 08:53 PM Show posts by this member only \| Post #98
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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N0eL	Apr 8 2008, 09:03 PM Show posts by this member only \| Post #99
Regular Senior Member 1,479 posts Joined: Jan 2003 From: K.Lumpur	Requesting progress pic ~!!
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TSdanilo5753	Apr 9 2008, 11:55 AM Show posts by this member only \| Post #100
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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metalfreak	Apr 9 2008, 12:03 PM Show posts by this member only \| Post #101
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	3 words Holy Shit Man =) Danilo looking realllllllll ripped. DAmn good progress bro...keep it up
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darklight79	Apr 9 2008, 12:07 PM Show posts by this member only \| Post #102
I'll eat your food Elite 9,006 posts Joined: Oct 2005 From: PJ	Beautiful progress. Keep it up! You don't lift as much as some people but it shows volume with proper form and contraction > some trainees who just lift heavy ass weights for few reps and call it powerlifting and have little to no progress at all. Great job.
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jones007	Apr 9 2008, 12:14 PM Show posts by this member only \| Post #103
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	QUOTE(darklight79 @ Apr 9 2008, 12:07 PM) Beautiful progress. Keep it up! You don't lift as much as some people but it shows volume with proper form and contraction > some trainees who just lift heavy ass weights for few reps and call it powerlifting and have little to no progress at all. Great job. i lol'd at this post.
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darklight79	Apr 9 2008, 12:25 PM Show posts by this member only \| Post #104
I'll eat your food Elite 9,006 posts Joined: Oct 2005 From: PJ	QUOTE(jones007 @ Apr 9 2008, 12:14 PM) i lol'd at this post. =P Naw... just sayin' y'know... Very general statement.
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TSdanilo5753	Apr 9 2008, 01:07 PM Show posts by this member only \| Post #105
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	Thanks guys This get my motivated and will work hard more ! PS: Cheat meals quite a lot since last saturday lol . Going back to cutting track now .
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yeeck	Apr 9 2008, 04:11 PM Show posts by this member only \| Post #106
Look at all my stars!! Senior Member 3,572 posts Joined: Apr 2006	You have nice looking arms and back. Well done. Keep it up! The chest looks a bit saggy though.. perhaps you will be able to firm it up by cutting more. Great job overall. This post has been edited by yeeck: Apr 9 2008, 04:13 PM
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N0eL	Apr 9 2008, 06:47 PM Show posts by this member only \| Post #107
Regular Senior Member 1,479 posts Joined: Jan 2003 From: K.Lumpur	Wuah...Nice obvious definition ~!! U r a natural ~!!
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TSdanilo5753	Apr 9 2008, 07:05 PM Show posts by this member only \| Post #108
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(N0eL @ Apr 9 2008, 06:47 PM) Wuah...Nice obvious definition ~!! U r a natural ~!! lol .. tq When I relax my muscles didnt get defined /not really visible.. But when I flex my muscles then it only come up .. Guess I need to get some size for it while cutting those surrounding fat layer lol .
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kianweic	Apr 9 2008, 08:22 PM Show posts by this member only \| Post #109
Work hard, play hard. Senior Member 3,809 posts Joined: Sep 2007 From: Jakarta	Nice definition. I think you should post it on the Progress Thread as well because it can provide inspiration and motivation to others. Cheers This post has been edited by kianweic: Apr 9 2008, 08:22 PM
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Disciple	Apr 10 2008, 07:48 AM Show posts by this member only \| Post #110
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	how much do you weigh dude? your body already macam bruce lee
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kiddc	Apr 10 2008, 09:03 AM Show posts by this member only \| Post #111
Getting Started Junior Member 262 posts Joined: Jan 2003	Holy cow! I remembered seeing your avatar chin up pics and you recently changed it to the current one and saying "Whoa, this fella bulk up a bit de" then i saw this. My jaw dropped to the floor wei! Freaking good work there! You're one of my motivations here, keep it up! And i think u need to change ur journal description, coz its not "Fat loss journal" anymore IMHO. hehe
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TSdanilo5753	Apr 10 2008, 09:20 AM Show posts by this member only \| Post #112
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(Disciple @ Apr 10 2008, 07:48 AM) how much do you weigh dude? your body already macam bruce lee I weight 70kg lol . Thanks Disciple QUOTE(kiddc @ Apr 10 2008, 09:03 AM) Holy cow! I remembered seeing your avatar chin up pics and you recently changed it to the current one and saying "Whoa, this fella bulk up a bit de" then i saw this. My jaw dropped to the floor wei! Freaking good work there! You're one of my motivations here, keep it up! And i think u need to change ur journal description, coz its not "Fat loss journal" anymore IMHO. hehe I'm so glad to hear your compliment. Thanks man , I love to give ppl motivations and get motivation from other people too . I will work harder lol .Okay , I will change the descriptions .. hehe
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metalfreak	Apr 10 2008, 09:22 AM Show posts by this member only \| Post #113
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(kiddc @ Apr 10 2008, 09:03 AM) Holy cow! I remembered seeing your avatar chin up pics and you recently changed it to the current one and saying "Whoa, this fella bulk up a bit de" then i saw this. My jaw dropped to the floor wei! Freaking good work there! You're one of my motivations here, keep it up! And i think u need to change ur journal description, coz its not "Fat loss journal" anymore IMHO. hehe Motivated me as well Ain't joking heh.. Good to see so much progress I went to Fitness Concept(1 Utama and Ikano), Kettlers(1 Utama) and Johnson Fitness(The Curve) ALL said no stock for chin up bars...whyyyyyyyyyyy......nearly 1 month alreadyyyyyyyyy
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TSdanilo5753	Apr 10 2008, 09:25 AM Show posts by this member only \| Post #114
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(metalfreak @ Apr 10 2008, 09:22 AM) Motivated me as well Ain't joking heh.. Good to see so much progress I went to Fitness Concept(1 Utama and Ikano), Kettlers(1 Utama) and Johnson Fitness(The Curve) ALL said no stock for chin up bars...whyyyyyyyyyyy......nearly 1 month alreadyyyyyyyyy Haha , good to motivation . Hey , check it out at Giant Tmn Connaught if you free. Inside there got sell Chin-up bar for RM29.90 something .. But the quality are lower compared to kettler , fitness concept blabla.. Edit: I bought my one there too ~ This post has been edited by danilo5753: Apr 10 2008, 09:25 AM
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metalfreak	Apr 10 2008, 09:27 AM Show posts by this member only \| Post #115
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	uh...where is that o.O? Taman Connaught Added on April 10, 2008, 9:30 amUpdate: Nvm i google already...not familiar on how to get there though Cheras area,.. This post has been edited by metalfreak: Apr 10 2008, 09:30 AM
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N0eL	Apr 10 2008, 10:11 AM Show posts by this member only \| Post #116
Regular Senior Member 1,479 posts Joined: Jan 2003 From: K.Lumpur	Metal bro, Mid Valley fitness concept or the one next to it ada banyak ~!!!
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metalfreak	Apr 10 2008, 10:12 AM Show posts by this member only \| Post #117
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(N0eL @ Apr 10 2008, 10:11 AM) Metal bro, Mid Valley fitness concept or the one next to it ada banyak ~!!! THANK YOU SO MUCH!!!!! I'll go there soon I'll give it a shot..thank you thank you... oh wait..my sister works near there...I'll ask her
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TSdanilo5753	Apr 11 2008, 08:03 PM Show posts by this member only \| Post #118
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	11 April 08 [ Friday ] Meals:- 9.30am : 1 Scoop of whey + 300ml HL milk 10.30am : 3 Table Spoon of oats + milo 12pm+ : Mix rice - Medium rice + lots of meats and some fried egg 4.10pm : Workout 5.20pm[Post WO] : 1 Scoop of whey+ 250ml Dutch lady coffee flavour milk 7pm : Medium rice + lots of chicken in ginger wine + 1 egg + 1 toufu Later 10pm : 250ml HL milk and sleep !! Workout [ Back + Triceps ] Pull-up - 1x6xBW - 1x5xBW - 1x4xBW Deadlift - 1x10x30kg - 2x6x50kg Barbell Row - 1x10x20kg - 1x10x25kg Seated low cable row - 1x10x10 plate - 1x10x8 plate Dips on dip bar - 1x12xBW - 2x10xBW Note:- 1. Didnt feel like want to work on triceps much , no energy ... 2. Gluthes feel a bit sore ~ lol.
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~ ViViaN ~	Apr 14 2008, 06:53 AM Show posts by this member only \| Post #119
Getting Started Junior Member 168 posts Joined: Aug 2007	nice progress.. looking forward to see your 6 packs. dun blame me for cheat meal.. i'm doing good for u.. occasional cheat meals raise your metabolism.. you will look better.. enjoy..
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TSdanilo5753	Apr 14 2008, 09:22 AM Show posts by this member only \| Post #120
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(~ ViViaN ~ @ Apr 14 2008, 06:53 AM) nice progress.. looking forward to see your 6 packs.� � dun blame me for cheat meal..� i'm doing good for u..� occasional cheat meals raise your metabolism..� you will look better.. enjoy.. 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
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TSdanilo5753	Apr 15 2008, 10:38 PM Show posts by this member only \| Post #121
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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metalfreak	Apr 15 2008, 10:49 PM Show posts by this member only \| Post #122
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(danilo5753 @ Apr 15 2008, 10:38 PM) 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 Good luck in your exam and.... home workout rocks ! yeah baby We're the Home workout member! HWM ! LOL
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felixlhy	Apr 16 2008, 12:04 AM Show posts by this member only \| Post #123
Getting Started Junior Member 127 posts Joined: Mar 2008 From: Shah Alam	All the best for ur exam ya! QUOTE(metalfreak @ Apr 15 2008, 10:49 PM) We're the Home workout member! HWM ! LOL lol. metal's gonna chair the HWBB (home workout body builders) club
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metalfreak	Apr 16 2008, 05:59 PM Show posts by this member only \| Post #124
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(felixlhy @ Apr 16 2008, 12:04 AM) All the best for ur exam ya! lol. metal's gonna chair the HWBB (home workout body builders) club Because that was how I started
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TSdanilo5753	Apr 16 2008, 08:39 PM Show posts by this member only \| Post #125
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 ~
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TSdanilo5753	Apr 17 2008, 06:24 PM Show posts by this member only \| Post #126
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	May 3 2008, 08:44 PM Show posts by this member only \| Post #127
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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REYZAI	May 22 2008, 10:55 PM Show posts by this member only \| Post #128
Getting Started Junior Member 261 posts Joined: Jan 2007 From: Petaling Jaya	daniel long time din update his journal here d, he ask me to tell u all that he is busying with pakto, so no update the journal. thanks
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TSdanilo5753	May 23 2008, 08:52 AM Show posts by this member only \| Post #129
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(REYZAI @ May 22 2008, 10:55 PM) daniel long time din update his journal here d, he ask me to tell u all that he is busying with pakto, so no update the journal. thanks lol , I busy with my training work la Not busying with pakto I sometimes lazy to update my journal.. Perhaps later
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metalfreak	May 23 2008, 10:13 AM Show posts by this member only \| Post #130
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	QUOTE(danilo5753 @ May 23 2008, 08:52 AM) lol , I busy with my training work la Not busying with pakto I sometimes lazy to update my journal.. Perhaps later W'sup brooooooo good luck with your industrial training.
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TSdanilo5753	May 24 2008, 12:16 AM Show posts by this member only \| Post #131
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(metalfreak @ May 23 2008, 10:13 AM) W'sup brooooooo good luck with your industrial training. 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 !
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pizzaboy	May 24 2008, 12:40 AM Show posts by this member only \| Post #132
Look at all my stars!! VIP 9,495 posts Joined: Dec 2004	Oh wow.....where you from? I'm frm MMU and my internship starts in June 2nd and ends October too. and very neat setup
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TSdanilo5753	May 24 2008, 07:26 PM Show posts by this member only \| Post #133
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(pizzaboy @ May 24 2008, 12:40 AM) Oh wow.....where you from? I'm frm MMU and my internship starts in June 2nd and ends October too. and very neat setup 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 .
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TSdanilo5753	Jun 8 2008, 01:39 PM Show posts by this member only \| Post #134
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 .
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T+1	Jun 8 2008, 03:51 PM Show posts by this member only \| Post #135
Regular Senior Member 1,368 posts Joined: Jun 2006	QUOTE(danilo5753 @ Jun 8 2008, 01:39 PM) 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 . Happy Birthday! pecs show progress
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metalfreak	Jun 10 2008, 12:49 AM Show posts by this member only \| Post #136
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	Happy Belated Birthday bro!
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Disciple	Jun 10 2008, 08:53 AM Show posts by this member only \| Post #137
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	Happy Belated Birthday brader...great progress...i see great chest in the making
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TSdanilo5753	Jun 18 2008, 09:01 PM Show posts by this member only \| Post #138
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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REYZAI	Jun 18 2008, 10:07 PM Show posts by this member only \| Post #139
Getting Started Junior Member 261 posts Joined: Jan 2007 From: Petaling Jaya	QUOTE(danilo5753 @ Jun 18 2008, 09:01 PM) 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 no problem. btw, a trainer fren of mine told me that, if i do "jumping squat" (i duno whats the name of that exercise anyway), which basically u squat with weights, jump the moment u usually stand up after u squat down (-.-" m i making sense?), it improve vertical jump a lot. wana ask u hv u tried that since u r doing vertical jump sort of training? im starting this soon, hope it helps to achieve my fitness goal which is to SLAM DUNK!!!
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TSdanilo5753	Jun 19 2008, 12:17 PM Show posts by this member only \| Post #140
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(REYZAI @ Jun 18 2008, 10:07 PM) no problem. btw, a trainer fren of mine told me that, if i do "jumping squat" (i duno whats the name of that exercise anyway), which basically u squat with weights, jump the moment u usually stand up after u squat down (-.-" m i making sense?), it improve vertical jump a lot. wana ask u hv u tried that since u r doing vertical jump sort of training? im starting this soon, hope it helps to achieve my fitness goal which is to SLAM DUNK!!! 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 » Click to show Spoiler - click again to hide... « PS: I am on Beginner phases 1 week 3 now. I got do jump squat without weight ( own BW only ) .I Gained 2 inches in vertical till now..lol There got Beginner , Novice , Intermediate and Advanced level. Each level has 4 Phases , and 1 Phases last for 3 weeks .. Note:- I think the jumping squat with weight is on Novice level and above
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~ ViViaN ~	Jun 19 2008, 12:34 PM Show posts by this member only \| Post #141
Getting Started Junior Member 168 posts Joined: Aug 2007	That's very good. Keep it up. I really love to see you jump high in the court.
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jones007	Jun 19 2008, 12:48 PM Show posts by this member only \| Post #142
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	That's very good. Keep it up. I really love to see you jump high in the court.
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~ ViViaN ~	Jun 19 2008, 01:02 PM Show posts by this member only \| Post #143
Getting Started Junior Member 168 posts Joined: Aug 2007	QUOTE(jones007 @ Jun 19 2008, 12:48 PM) 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?
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TSdanilo5753	Jun 19 2008, 05:31 PM Show posts by this member only \| Post #144
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(~ ViViaN ~ @ Jun 19 2008, 12:34 PM) That's very good. Keep it up. I really love to see you jump high in the court. Thanks I'll jump higher QUOTE(jones007 @ Jun 19 2008, 12:48 PM) That's very good. Keep it up. I really love to see you jump high in the court. Thanks Jones . and you shouldnt steal Vivian words
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jones007	Jun 19 2008, 07:14 PM Show posts by this member only \| Post #145
Internets Super Heroes LOLWUT Senior Member 8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You	QUOTE(~ ViViaN ~ @ Jun 19 2008, 01:02 PM) hey jones, why you steal my words? teasing both of you. lol how are u ah vivian? long time didn't see ady.
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~ ViViaN ~	Jun 20 2008, 10:18 AM Show posts by this member only \| Post #146
Getting Started Junior Member 168 posts Joined: Aug 2007	QUOTE(jones007 @ Jun 19 2008, 07:14 PM) 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..
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TSdanilo5753	Jun 24 2008, 10:10 PM Show posts by this member only \| Post #147
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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Syd G	Jun 24 2008, 10:20 PM Show posts by this member only \| Post #148
Mom. Servant of God. VIP 8,023 posts Joined: Jan 2003 From: :: Cheras ::	U eat chicks?
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TSdanilo5753	Jun 25 2008, 10:29 PM Show posts by this member only \| Post #149
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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yeeck	Jun 26 2008, 06:05 PM Show posts by this member only \| Post #150
Look at all my stars!! Senior Member 3,572 posts Joined: Apr 2006	danilo5753, your avatar pic showing your back keeps getting better and better. Well done!
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Sp00kY	Jun 26 2008, 08:05 PM Show posts by this member only \| Post #151
Look at all my stars!! Senior Member 3,366 posts Joined: Oct 2005	both of u have a lot of muscles!
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TSdanilo5753	Jun 26 2008, 08:53 PM Show posts by this member only \| Post #152
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(yeeck @ Jun 26 2008, 06:05 PM) danilo5753, your avatar pic showing your back keeps getting better and better. Well done! Thank you I hope to get a big and defined back soon QUOTE(Sp00kY @ Jun 26 2008, 08:05 PM) both of u have a lot of muscles! 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 .
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metalfreak	Jun 26 2008, 11:17 PM Show posts by this member only \| Post #153
Working out is not my routine, it's my new lifestyle Senior Member 3,300 posts Joined: Jan 2003	Looking good bro =) Keep it up..
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TSdanilo5753	Jun 27 2008, 10:14 PM Show posts by this member only \| Post #154
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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 ~
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TSdanilo5753	Jun 28 2008, 10:48 PM Show posts by this member only \| Post #155
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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TSdanilo5753	Jul 8 2008, 08:56 PM Show posts by this member only \| Post #156
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	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
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gunnerboy	Jul 12 2008, 02:38 AM Show posts by this member only \| Post #157
Getting Started Junior Member 140 posts Joined: Jul 2008	waaaaaah!!!!!! uve changed alot!! becoming a leng chai oredi!!
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TSdanilo5753	Jul 20 2008, 10:29 AM Show posts by this member only \| Post #158
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(gunnerboy @ Jul 12 2008, 02:38 AM) 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
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Disciple	Jul 20 2008, 11:20 AM Show posts by this member only \| Post #159
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	QUOTE(gunnerboy @ Jul 12 2008, 02:38 AM) waaaaaah!!!!!! uve changed alot!! becoming a leng chai oredi!! lol...stalker spotted btw daniel, what are the planks that you included in your workout
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TSdanilo5753	Jul 20 2008, 12:36 PM Show posts by this member only \| Post #160
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	QUOTE(Disciple @ Jul 20 2008, 11:20 AM) 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
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Disciple	Jul 20 2008, 01:30 PM Show posts by this member only \| Post #161
Master of Disaster Senior Member 2,272 posts Joined: Sep 2007	wah, 1 minute is already very long....i dont think i can last 30 seconds...ill be shaking all over lol
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~ ViViaN ~	Jul 20 2008, 09:43 PM Show posts by this member only \| Post #162
Getting Started Junior Member 168 posts Joined: Aug 2007	2 minutes 15 seconds FTW! Actually... holding the plank position requires a lot of mental toughness. Try work on focusing your mind, u can do it!
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bata	Jul 20 2008, 10:39 PM Show posts by this member only \| Post #163
Look at all my stars!! Senior Member 3,726 posts Joined: Sep 2005	try holding side planks for 2 minutes and tell me about it Chow
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TSdanilo5753	Aug 25 2008, 03:50 PM Show posts by this member only \| Post #164
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	23th August 2008 Well , sorry guys for not updating my journal here after a few week. Being busy for the previous week . 8am:4 Slice of Gardenia high fibre bread + 250ml HL milk 11am:Spicy Pan-Mee 2pm:Chicken Rice 4pm: WORKOUT 7pm+: Medium rice, chicken , egg , some vege and fish 9pm+: Mc-D Sundae Cone ~ WORKOUT Dumbbell Press 3x8x10kg each hand Dumbbell Fly 2x8x10kg Incline Dumbbell Press 2x8x10kg Incline Dumbbell flyer 1x8x10kg Pushup -1x10xBW Dip -2x10xBW Leg Raise -2x10xBW Note:- 1. Feel great after chest workout 2. Cheat meals on weekend as usual.. lol
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TSdanilo5753	Sep 8 2008, 10:46 PM Show posts by this member only \| Post #165
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	8th September 2008 Morning : Milo + 3 tblspoon of Oats Pre-lunch : Dutch lady low fat milk + Gardenia ikan bilis bun ( it smell strong , damm ) lunch : Tomyam Noodle ( Sweat a lot , very spicy. Enjoyed it... Colleague look me like a weirdo ) dinner : Pumpkin porridge Steambot .. lots of dishes , eggs , and stuff. Very great , recommended ! Check out my bloggie if you interested on this meal .. Pre-bed Apple juice make by my dad~ lol, taste just right ! Workout* Pullup 3x4xBW Deadlift 3x6x38kg Chinup 1x8xBW 1x5xBW Comment:- 1. Haha, long time didnt update my journal due to some personal things 2. Feeling my lats is being build slowly , love the feelings
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TSdanilo5753	Sep 28 2008, 06:43 PM Show posts by this member only \| Post #166
On my way Senior Member 525 posts Joined: Jan 2006 From: Anywhere , Anytime	27th Sept 2008 Breakfast 3 slice of bread + Milk Lunch Mc-D: Chicken McDeluxe + sprite Post-workout Tuna-mayonaise bun Dinner Fish, meat, vege's , a muffin Pre-bed 3 tbl spoon of oats Remarks 1. I fall sick on this day, catched a cold and fever..Feel pretty bad but recovered today. 2. Did many streching to maintain flexibility Workout Loggies DB Bench press 2x10kgx10 DB Flyers 2x10kgx10 DB Incline press 2x10kgx10 Push Up 2xBWx15 Tricep Push down 2x60lbsx2 1x80lbsx1 Dip 1xBWx5
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keivin1991	Feb 21 2009, 04:45 PM Show posts by this member only \| Post #167
Casual Junior Member 307 posts Joined: Dec 2008	apiit don't have gym ???? i heard my friend's bro saying got gym but i can't seem to locate it ..
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