Workout Routine B (06/02/08 CF MV)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)
1 x 8 x 30lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 55lbs
1 x 8 x 55lbs
1 x 8 x 65lbs

Wide Grip Lat pulldown
1 x 8 x 40Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 38kg
1 x 8 x 38kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-


Diet
0900 - 1 scoop whey + skim milk + oats,
1300 - Banana with Cinnamon & sugar Toast
1330 - 1 serving Xtend BCAA(pre-During)
1500 - 1 serving Xtend BCAA + 2 Wheat Germ Tuna Shandwich(post)
1930 - CNY Reunion Dinner (Lots)
2300 - 1 cup Milo Kosong , 2 Eggs
0230 - 1 cup Sugar Cane with Coconut Fillings
0330 - 1 scoop Whey + HL milk

they say drinking milo with raw egg will make ur penis stronger

07/02/08

Diet
1130 - 1 scoop whey + skim milk + oats,
1300 - Small Rice + Steam Fish + Vege + CHicken + Mushroom
2030 - Rice + Vege + Mushroom + Fried GInger CHicken (Abit)
0130 - CNY Tidbits
0330 - 1 scoop Whey + HL milk

08/02/08

Diet
1230 - 1 scoop whey + skim milk + oats,
1330 - Tosei Telur Bawang
1700 - 2 Eggs
1930 - Pork Ribs + Mushrooms
0130 - 2 Bananas
0300 - 1 scoop Whey + HL milk, 2 Eggs

08/02/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1230 - Fish Ball Rice Noodle, Coconut Water
1400 - Bits of CNY Biscuits and Cookies
1900 - Claypot Chicken Rice
2345 - 1 JCo Donut
0430 - 2 Eggs + Toast
0500 - 1 scoop Whey + HL milk, 2 Eggs

Workout Routine A (10/02/08) MV

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 85lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 30lbs(x2)

Dumbbell Hammer Curl
3 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 21kg
1 x 8 x 24.5kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
Took VasoCharge for the first time. After drinking, feeling high(yeah high) wanna jump and move around.
Feeling energetic and pumped up due to pre workout.
Great day~! even thought i only had an average of 4 hours of sleep for the past 3 days

Diet
1100 - 1 scoop whey + skim milk + oats,
1200 - Pan mee
1330 - VasoCharge 1 scoop(pre)
1400 - BCAA 1 serving (during)
1600 - BCAA 1 serving + 2 Wheat Germ Tuna Sandwich(post)
1900 - Shanghai Dumplings
2200 - 2 Eggs
2330 - 1 scoop Whey + HL milk

08/02/08

Diet
0900 - 1 scoop whey + skim milk + oats,
1200 - Pan Mee
1700 - 2 Eggs ,Yogurt drink
2030 - Dumplings with Vege
0500 - 1 scoop Whey + HL milk

You eat dumplings quite frequently, don't you?

Just for the past few days~!!



This post has been edited by N0eL: Feb 12 2008, 06:35 PM

Workout Routine B (12/02/08 CF Sunway)

Pullups
3 x 8 x body weight

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)
1 x 8 x 35lbs(x2)

Upright Barbell Row
1 x 12 x 45lbs(Warm up)
1 x 8 x 65lbs
1 x 8 x 65lbs
1 x 8 x 55lbs

Wide Grip Lat pulldown
1 x 8 x 47Kgs
1 x 8 x 47Kgs
1 x 8 x 47Kgs

Low Row
1 x 8 x 42.5kg
1 x 8 x 42.5kg
1 x 8 x 38kg

Ab Roller
3 x 12 x body weight

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
VasoCharge Rocks to the max. I was able to lift an extra 10lbs from every routines with it.
Felt abit drunk and high after drinking VasoCharge.But definitely Pumped up for workout ~!










Diet
0830 - 1 scoop whey + skim milk + oats,
1200 - Small Rice + Long Beans + Eggs + Ham
1230 - 1 Scoop VasoCharge + 2 Bananas (Pre)
1315 - 1 serving Xtend BCAA(During)
1410 - 1 serving Xtend BCAA(post)
1445 - Salmon Chirashi Don
1730 - 2 Eggs
2030 - Small Rice + Bean Curd + Vege + Fillet Fish
2330 - 1 scoop Whey + HL milk

13/02/08

Diet
0900 - 1 scoop whey + skim milk + oats, Pan mee
1300 - Grilled Chicken Ceasar Salad no dressing
1600 - 2 Eggs
1800 - 1 Kaya Tart
2030 - Small Rice + Vege + Bean Curd + Fillet Fish
2330 - 1 scoop Whey + HL milk

Workout Routine A (14/02/08) MSC

Dips - Chest Version
3 x 8 x body weight

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 95lbs
1 x 8 x 95lbs
1 x 8 x 85lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 30lbs(x2)

Dumbbell Hammer Curl
1 x 8 x 25lbs(x2)
1 x 8 x 25lbs(x2)
1 x 8 x 20lbs(x2)

Tricep Pushdown
1 x 8 x 28kg
1 x 8 x 285kg
1 x 8 x 24.5kg

Ab Roller
3 x 12

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Remarks :-
Pushed myself today ~! It was exhausting towards the end of the workout.
Never felt like this in a long time. Might have over trained myself.

Diet
0900 - 1 scoop whey + skim milk + oats,
1130 - RIce + Chicken + Vege + Long Beans
1230 - VasoCharge 1 Scoop(pre)
1300 - BCAA 1 serving (during)
1430 - BCAA 1 serving(post)
1530 - Small Rice + Long Beans + Chicken + Vege
1730 - 2 Eggs
2030 - Bean Curd + Vege + Fillet Fish
0000 - 1 scoop Whey + HL milk

Decent upper body. But no leg workout? That's odd.

haha noel doesnt do any leg workout fyi

I aint a bodybuilder and I aint going for competition ~!!!

I dont squat I dont Deadlift too...

Different goals my friend ~!

You don't do leg presses, leg curls or even any form of calf work. I don't go for comps either but aren't symmetry and aesthetics components which are universally sought in all physiques, be it bodybuilders or non bodybuilders in the fitness game?

Yes Sir,

I do believe and understand the rules of equilibrium, but currently i do not have plans to go as big till my physique looks unbalance. Even stating as such, I do not ignore the fact that I might start with leg routines in the future. Or Squat or Deadlift ~! I acknowledge their superiority in the bb world, but i'm just too stubborn to do it at the moment. That's my lost ~! I know it since the day I started training.

Darklight, I really appreciate that u took the time to go thru my journal and telling me my flaws. I do not have excuse for any of those other than my own hard headed self. I'm tackling each goals of mine at 1 time at the moment. Thought it might be time consuming, it really indicate to myself what I really want, coz till now I am only holding on a vague future image of myself.

Kindly do provide with further advice and assistance in the future ~!

Don't get me wrong. I think you have decent upper body development and pretty ok potential. And for your info, imo, the squat and deadlift, however effective exercises and mass builders they are, aren't a MUST to develop an impressive physique however much they help.

I quote here:-

You won't get "unbalanced" even if you grow big proportionately, but you will look unbalanced if your upper body way overshadows your lower body development. Females will notice disproportionate legs, even through thick baggy pants. I'm not trying to sound condescending nor patronizing, just merely advising you to hit those legs before the gross differences between upper and lower body start becoming noticeable.
You've nothign to hurt adding 3 sets of leg presses into every workout. =) But then, it's your call, i understand of course. To each his own.

This post has been edited by darklight79: Feb 15 2008, 09:32 PM

The unbalance situation i spoke of is the one as u mentioned. Upper and lower body. At the moment, I'm still not big enough to be able to differentiate my non existent leg exercise.

Wont kill me to start reading about leg exercises though. Any recommended exercises? Adding another variation into my routine aint that bad at all i guess. Burn more fat in the process.