Workout Routine A (04/03/08) MV

Dips - Chest Version (Lupa)
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 95lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 35lbs(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 31.5kg
1 x 8 x 31.5kg
1 x 8 x 28.5kg

SQUAT
1 x 8 x 105lbs
1 x 8 x 95lbs
1 x 8 x 85lbs

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Seated Calf Raise
1 x 8 x 90lbs
1 x 8 x 90lbs
1 x 8 x 80lbs

Remarks :-
Woke up this morning feeling dizzy. I guess not enough sugar
Starting with 2 scoops of Vasocharge today
Replaced ab roller with squat
Increased weights for all routines ~!!

Diet
0900 - 1 scoop whey + skim milk + oats, Wantan mee
1300 - Small Chicken Rice
1400 - VasoCharge 2 Scoop(pre)
1430 - BCAA 1 serving (during)
1600 - BCAA 1 serving + 2 wheat germ tuna Sandwich(post)
1700 - 2 Eggs
2000 - Milo Kosong + oats
2100 - Vege + Bean Curd + Fillet FIsh
2330 - 1 scoop Whey + HL milk

05/03/08

Diet
0730 - 1 scoop Whey + Skim Milk + Oats,
1030 - Small Rice + Chicken + Long Beans + Bean Curd
1330 - Starbuck's English Muffin
1600 - 2 Eggs
2030 - Pork Rice Noddle
2330 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Mar 10 2008, 09:37 PM

Workout Routine B (06/03/08) SUN

Pullups
3 x 8 x body weight

Squat
2 x 8 x 105lbs
1 x 8 x 100lbs

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 30lbs(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 55Kgs
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 :-
Getting better at squat today. Feeling the flying sensation after squating,,, Damn high.. hahahhaha
Glad that i was still able to performed all my usual stuffs after squat though it seems quite taxing
Non the less, It aint as easy as it used to be, GOtta push myself thru today's workout

Diet
0900 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1300 - Korean Hot Stone Rice
1430 - 2 Scoops VasoCharge(Pre)
1500 - 1 serving Xtend BCAA(During)
1600 - 1 serving Xtend BCAA(post)
1730 - 2 Eggs ,4 wholemeal bread
2100 - Small Rice + Fish + Asparagus
2330 - 1 scoop Whey + HL milk

07/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats,
1200 - Small Rice + Long Beans + Vege + Pork
1600 - 2 Eggs + 2 wholemeal bread
2030 - Small Rice + Ginger Beef
2130 - Various Thai Cuisine (alittle)
0030 - 1 bottle Kampai
0315 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Mar 10 2008, 10:58 AM

Workout Routine A (08/03/08) 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 95lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 35lbs(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 31.5kg
1 x 8 x 31.5kg
1 x 8 x 28.5kg

SQUAT
1 x 8 x 105lbs
1 x 8 x 105lbs
1 x 8 x 100lbs

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Seated Calf Raise
1 x 8 x 90lbs
1 x 8 x 90lbs
1 x 8 x 90lbs

Remarks :-

Diet
0900 - 1 scoop whey + skim milk + oats, Pan mee
1100 - VasoCharge 2 Scoop(pre)
1130 - BCAA 1 serving (during)
1230 - BCAA 1 serving + 2 wheat germ tuna Sandwich(post)
1400 - 2 Eggs + 2 wholemeal bread
1830 - Rice + FIsh + Bean Curd + Vege
2330 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Mar 10 2008, 10:49 AM

09/03/08

Diet
1200 - 1 scoop Whey +Skim Milk + Oats,
1300 - Small Rice + Roasted Chicken
1500 - Fish Head Rice Noodle
2030 - 2 Eggs + Milo Kosong + oats
2230 - 1 scoop Whey + HL milk

This post has been edited by N0eL: Mar 10 2008, 10:58 AM

10/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats, Pan mee
1230 - Small Rice + Bean Curd + Vege + Minced meat
1600 - 2 Eggs + Fish fillets
1930 - Rice + Fillet FIsh + Egg
2330 - 1 scoop Whey + HL milk

Workout Routine B (11/03/08) MV *2

Pullups
3 x 8 x body weight

Squat
2 x 8 x 105lbs
1 x 8 x 100lbs

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 30lbs(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 55Kgs
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 :-
Was shaking towards the end of workout. Damn dizzy and felt like puking ~!!
GREAT DAY ~!!!


Diet
0900 - 1 scoop whey + skim milk + oats, Chu Cheong Fun
1130 - Rice + Long Beans + Egg + Fish Balls
1400 - 2 Scoops VasoCharge + 2 bananas(Pre)
1430 - 1 serving Xtend BCAA(During)
1530 - 1 serving Xtend BCAA + 2 Wheatgerm Tuna Sandwich(post)
1730 - 2 Eggs
2100 - Rice + Chicken + Vege
2330 - 1 scoop Whey + HL milk

12/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats
1230 - Thai Phat ????? Noodle, Papaya Salad
1630 - 2 Eggs + 2 wholemeal bread
2030 - Small Rice + Minced meat + Bean curd + Fried Eggs with onion ring
2330 - 1 scoop Whey + HL milk

Workout Routine A (13/03/08) MV *2

Dips - Chest Version
3 x 8 x body weight

SQUAT
1 x 8 x 105lbs
1 x 8 x 105lbs
1 x 8 x 105lbs

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 35lbs(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 31.5kg
1 x 8 x 31.5kg
1 x 8 x 28.5kg

Leg Raise
3 x 12

Side Bend
3 x 12 x 45lbs

Seated Calf Raise
1 x 8 x 90lbs
1 x 8 x 90lbs
1 x 8 x 90lbs

Remarks :-
Forced my way thru the end of the routine today. Feeling shitty.
Realised I have not been resting for more than 6 months of training
Will rest next week by reducing all weights by half..


Diet
0900 - 1 scoop whey + skim milk + oats, Pan mee
1130 - Small Rice + Fish Paste + Vege + Bean Sprout
1230 - VasoCharge 2 Scoop(pre)
1300 - BCAA 1 serving (during)
1430 - BCAA 1 serving + 2 wheat germ tuna Sandwich(post)
1830 - 2 Eggs + 2 wholemeal bread
2100 - Pork Rice Noodle
2330 - 1 scoop Whey + HL milk

12/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats, Chu Cheong Fun
1230 - Little Penang's Char Kiew Teow
1630 - 2 Eggs + 4 Fiber Biscuit
2030 - Milo Kosong + Oats
2200 - A pinch of Hokkien mee and Cantonese Fried Noodle
2330 - 1 scoop Whey + HL milk

Pizza,

i trying my best to maintain my diet. though it seems it's a cutting diet, im actually gaining some micro weight from it on a daily basis. hope it is mstly lean muscles.

i cheated yesterday. weekend is hardest to maintain em diet

Workout Routine B (15/03/08) MV *2

Pullups
3 x 8 x body weight

Squat
3 x 8 x 105lbs

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 30lbs(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 65lbs

Wide Grip Lat pulldown
1 x 8 x 55Kgs
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 :-
Taking a rest next week. Reducing Weight by Half

Diet
0930 - 1 scoop whey + skim milk + oats, Pan Mee
1100 - 2 Scoops VasoCharge(Pre)
1130 - 1 serving Xtend BCAA(During)
1230 - 1 serving Xtend BCAA + 1 Wheatgerm Tuna Sandwich(post)
1430 - Grilled Chicken Ceasar Salad without dressing
1830 - Rice + Fish + Long Beans
2300 - ?? cups of Chivas + Coke
0300 - 1 scoop Whey + HL milk

16/03/08

Diet
1000 - 1 scoop Whey + Skim Milk + Oats,
1330 - Rice + Chicken + Vege and Prawn
1430 - 1 Big Glass of Fresh Soya Milk + Gula Malacca
1930 - Salted Egg Fried Rice + Mushroom Soup + Green Tea
2330 - 1 scoop Whey + HL milk, 2 eggs

17/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats,
1230 - Rice + Chicken + Vege + Egg
1630 - 2 Eggs + 2 Wholemeal Bread
2000 - Rice + Fillet Fish
2330 - 1 scoop Whey + HL milk

Pizza bro,

Give me 2 more weeks..... I'm Resting this week. Lifting pink dumbbells only and some light cardio...

Workout Routine A (18/03/08) MV *3

Dips - Chest Version
3 x 6 x body weight

SQUAT
1 x 8 x 65lbs
1 x 8 x 65lbs
1 x 8 x 65lbs

Incline Barbell Bench Press
1 x 12 x 45lbs (Warm up)
1 x 8 x 55lbs
1 x 8 x 55lbs
1 x 8 x 55lbs
*weight with bar included

Dumbbell Flyes
3 x 8 x 15lbs(x2)

Dumbbell Hammer Curl
1 x 8 x 10lbs(x2)
1 x 8 x 10lbs(x2)
1 x 8 x 10lbs(x2)

Tricep Pushdown
1 x 8 x 15kg
1 x 8 x 15kg
1 x 8 x 15kg

Leg Raise
3 x 6

Side Bend
3 x 12 x 25lbs

Seated Calf Raise
1 x 8 x 45lbs
1 x 8 x 45lbs
1 x 8 x 45lbs

15 mins Rowing Machine

Remarks :-
Rest Day 1

Diet
0900 - 1 scoop whey + skim milk + oats,
1230 - Rice + Chicken Fillet with Cashew nuts + Eggplant + Dumplings
1400 - VasoCharge 2 Scoop(pre)
1430 - BCAA 1 serving (during)
1530 - BCAA 1 serving + 2 wheat germ tuna Sandwich(post)
2045 - Celadon Thai Cuisine
2300 - 1 glass of Wine
0130 - 1 scoop Whey + HL milk

19/03/08

Diet
0900 - 1 scoop Whey + Skim Milk + Oats,
1300 - Rice + Bean Sprout Chicken
1630 - Milo + Oats
2000 - Rice + Chicken Fillet
2330 - 1 scoop Whey + HL milk, 2 eggs

Workout Routine B (20/03/08) MV *3

Pullups
3 x 8 x body weight

Squat
3 x 8 x 45lbs

Dumbbell Shoulder Press
1 x 12 x 15lbs (Warm up)
1 x 8 x 20lbs(x2)
1 x 8 x 20lbs(x2)
1 x 8 x 20lbs(x2)

Upright Barbell Row
1 x 12 x 30lbs(Warm up)
1 x 8 x 30lbs
1 x 8 x 30lbs
1 x 8 x 30lbs

Wide Grip Lat pulldown
1 x 8 x 27Kgs
1 x 8 x 27Kgs
1 x 8 x 27Kgs

Low Row
1 x 8 x 21kg
1 x 8 x 21kg
1 x 8 x 21kg

Bicycle Crunch
3 x 30

Basketball 1 hour

Remarks :-
Rest day 2

Diet
0930 - 1 scoop whey + skim milk + oats, Pan Mee
1130 - 2 Scoops VasoCharge(Pre)
1200 - 1 serving Xtend BCAA(During)
1330 - 1 serving Xtend BCAA (post)
1400 - Korean Beef Rice with Kimchi
1900 - Charbroil Rib Eye Steak with the side dishes
2130 - Apple Tea
0100 - 1 scoop Whey + HL milk

Bro, I'm actually quite petite in person. Maybe it's the camera angle or lighting of the pics i took that day. However, I would like to grow further. Who doesn't right? Lets keep up the good work.

I recently started squating like 2 weeks ago. So i'm taking it easy and adjusting my form at the moment.

Jones, Need someone to check form wei.. I think Mine aint great, coz my right ankle doesn't feel right when i Squat.